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Winter - Recover Your Health

Cleansing is your opportunity to slow down, to give your body a rest by

taking in simple foods that digest quickly and easily. By quieting what is

coming into your body you will activate your systems of detoxification and

elimination resulting in the benefits of weight loss, more energy, improved

immunity and mental clarity.

This program contains a bounty of nourishing and grounding foods that are

just what your body needs for a gentle, soothing, warming purification.

In this program you will be eating alkaline foods to reduce the acidity in your body and bring you back into balance. Minerals are the main components that make the body more alkaline. The more toxic you are the more alkaline

foods you will need to eat in order to regain balance.

Toxicity can come not just from the food we eat but also from improper

digestion. This is why we will be cleansing our colon. Improving digestion almost always improves the pH balance of the body. By supporting your

body this way you tap into your innate ability to re-invigorate, re-inspire, and renew yourself and your immunity for the winter months. You can shed

years of built-up toxins and debris that are slowing you down and impacting your energy and your immunity.

Seasonal cleansing is a great tool to keep your inner ecology working for

you.

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Drink lots of water especially in the early

part of the day.

Staying hydrated will help move the toxins

out of your body

Keep count;

you want to drink

half your body weight

in ounces each day.

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Daily Protocol Remember to do the “One Minute Breathing Meditation” before each meal to

relax and wake up your digestion. This process will also bring you back into your

body so you are aware of what you are eating. Digestion begins in the mind. When

you are aware of what you are eating you have more satisfaction. You do not want

to go hungry nor do you want to eat too much. Snack only to support your blood

sugar. Drink lots of water.

Wake Up Lunch Test pH pee & saliva 8 oz water with juice of 1 lemon Brush teeth, scrape tongue before lunch Meditation 5-10 minutes 1 minute breathing meditation 12 oz water with 2-4 oz aloe vera Lunch

1-2 probiotic 1- 4 oz fermented vegetables

4-8 chlorella tablets (1000 mg - 10 minute walk to help digestion

1500 mg)

Yoga 5-10 minutes Mid Afternoon Snack

Body brushing before shower (2-3 hours after lunch if necessary)

Pre-Breakfast 1 minute breathing meditation 8 oz water with juice of 1 lemon Morning Latte Dinner (by 7pm) 8 oz with water 1 Tb apple cider vinegar 15 minutes before dinner

Breakfast EFT 5 minutes (1-3 hours after pre-breakfast) 1-3 probiotics

1 minute breathing meditation Dinner

Morning meal: Smoothie or 1-4 oz fermented vegetables

Late Morning Evening

1 minute breathing meditation Alkaline Bath

Snack(optional) Bed Time (10pm if possible) 1 tsp Intestinal Draw in 10 oz water Pleasure journal or review, sweet dreams

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“In the sweetness of friendship let there be laughter, and sharing of pleasures. For in the dew of little things the heart finds its morning and is refreshed.” Khalil Gibran

“Think big thoughts but relish small pleasures.”

H .Jackson Brown, Jr.

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Sample Menu

Below you will find 5 days of meal plans. These are guidelines to show you what

5 days of your program could look like. You don’t have to follow this exactly but

you can if you want. There are many recipes to choose from in each category

listed to create your own unique program. Choose the foods you enjoy the most,

stick to the principles of what to include and what not to include if you are straying

from the recipes provided. This Menu is here if you want to follow it exactly or use

it to inspire your own individual plan. Most importantly enjoy it!

Day 1 Day 3 Wake up: aloe/water drink Wake up: aloe/water drink

Pre-breakfast: lemon water, cacao Pre-breakfast: lemon water & cacao maca latte maca latte Breakfast: green apple smoothie Breakfast: grain free breakfast porridge

1 oz fermented vegetable 1 oz fermented vegetable Snack: (optional) cut up veggies Snack: (optional) cut up veggies

Lunch: salad with choice of dressing Lunch: salad with choice of dressing 1 oz fermented vegetable 1 oz fermented vegetable Mixed greens alkaline soup Mixed greens alkaline soup

Snack: (optional) green juice Snack: (optional) Sea Snacks Dinner: salad with choice of dressing Dinner: kale salad tahini ginger dressing

Thai style vegetables w/coconut sauce Moroccan chic pea tagine 1 oz fermented vegetable 1 oz fermented vegetable

Day 4

Day 2 Wake up: aloe/water drink Wake up: aloe/water drink Pre-breakfast: lemon water & rooibos chai Pre-breakfast: lemon water & rooibos Breakfast: grain free breakfast porridge

Breakfast: pear coconut smoothie 1 oz fermented vegetable 1 oz fermented vegetable Snack: (optional) few brazil nuts

Snack: (optional) cut up veggies Lunch: salad with choice of dressing Lunch : salad with choice of dressing 1 oz fermented vegetable 1 oz fermented vegetable Thai style butternut squash soup

Thai style butternut squash soup Snack: (optional) green juice Snack: (optional) kale chips Dinner: cauliflower & radicchio salad

Dinner: salad with choice of dressing vegetable hash braised greens with tempeh 1 oz fermented vegetable 1 oz fermented vegetable

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Day 5 Wake up: aloe/water drink Pre-breakfast: lemon water & cacao maca latte

Breakfast: green apple smoothie 1 oz fermented vegetable

Snack: (optional)cut up veggies Lunch: salad with choice of dressing 1 oz fermented vegetable

Zucchini hummus or left overs Snack: (optional) green juice

Dinner: salad with choice of dressing Stir fry vegetables with kelp noodles or left overs

1 oz fermented vegetable

Notice your BREATH when

you eat and

throughout the day

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Breakfast

When you wake up in the morning you need liquid to hydrate your body. Your

breakfast will come in 2 parts the first is the morning latte to stabilize your blood

sugar. An hour or so later you may have your morning meal. It is good to wait

until you are hungry to put solid food into your system, this helps you listen to

your body. We are socially conditioned to eat by the clock, but it is not necessarily

what the body wants. Listen to your body, notice when your body wants

something. Pay attention to how you feel in your body.

I hope you enjoy this delicious introduction to the realm of warm and

nourishing morning latte’s. Note: If you don’t normally drink caffeine in

tea or coffee, please eliminate the matcha elixir from your protocol.

Beverages Breakfast Recipes

Matcha Green Tea Latte Sweet Potato Breakfast Pudding

Cacao Maca Latte Green Apple Smoothie

Red Rooibos Chai Pear Coconut Green Smoothie

Dandy Caramel Latte Grain Free Breakfast Porridge

Burdock & Elderflower Tea Strawberry Chia Pudding

Instant Miso Soup

Colon Support Intestinal Broom Powder

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Lunch

By lunch your body is ready for more food. The lunches will consist of a raw

vegetable salad and soup. Or if you feel you need more solid food you can have

salad, soup and left overs from the night before. The fiber and enzymes in the raw

vegetables sweeps the surface of the intestines pulling out metabolic wastes and

other dumped poisons. To make it easy prepare some dressings in advance. A

good choice if you are eating out is to have just a large salad with avocado. The

avocado is very filling and satisfying. Ask for lemon juice and olive oil to make

your own dressing.

Soups Salad

Japanese Adzuki Bean Soup Raw Kale Salad with Tahini

Creamy Parsnip & Leek Soup Ginger Dressing

Mixed Greens Alkaline Soup Radicchio and Cauliflower Salad

Escarole & Cannellini Bean Soup Arugula, Carrot & Celery Root

Split Pea Vegetable Soup Salad with Almonds

Red Lentil Dhal Mixed Green Salad

Thai Style Butternut Squash Soup

Dressings

Garlic Parsley Vinaigrette

Creamy Hemp Dill Dressing

Avocado & Cumin Dressing

Tahini Ginger Dressing

Goji Berry Dressing

Simple Dressing

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Dinner

Dinner is the best part of the program. Eating dinner should comfort your body

and your taste buds. When you eat makes a big difference in your acid alkaline

levels. The body slows its secretion of the hormones that fuel your metabolism as

the daylight hours fade. For this reason try and eat by 7pm. In addition a smaller

dinner will support your detoxification. Eating early and light will allow your

body to spend the sleeping hours detoxing your system rather than digesting food.

This will reduce the acid in your system. You will want to sit down and enjoy your

meals with slowness, appreciation and mindfulness. Please share the meals below

with your family; even though they are not part of your cleanse program, they can

enjoyed by everyone.

Main Dish

Thai Style Vegetables with Coconut Sauce

Moroccan Chick Pea Tagine with Greens

Braised Greens with Tempeh

Stir Fried Vegetables with Kelp Noodles

Vegetable Hash

Steamed Vegetables with Cosmic Hempini Gravy

Mediterranean Lentils with Mushrooms

Vegetables

Kale with Fennel and Carrots Thai Spiced Spaghetti Squash

String Beans with Mixed Mushrooms

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Snacks

You may or may not find it necessary to snack on this program. The snack

suggestions are here for your enjoyment, you can use them at your discretion.

Some of you need to eat every two hours to maintain your blood sugar. If this is

the case, make sure those meals are small in quantity yet enough to fuel your blood

sugar and give you some energy. Remember to chew your snack or treat

thoroughly so that you can enjoy the taste as well as register when the amount that

you’ve eaten is enough to fuel you to the next meal. Listen to your body, if you

need the snack, have it, enjoy it. If you don’t need it leave it out? You decide.

Snacks

Wonderful Green Juice

Zucchini Hummus

Kale Chips follow the recipe or buy in health food store

Strawberry Chia Pudding

Instant Miso Soup

Store Bought Snacks

Sea Tangle - Nori Snacks

Go Raw - Raw Flax Crackers

Gopal's - Power Nori Wraps

A hand full of Brazil nuts (high in selenium) with some apple or pear

Raw or steamed vegetables with dressing of choice

Raw Sprouted seeds, pumpkin or sunflower

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Basics

Below you will find directions and recipes for some of the basics you may need for

this program.

Almond Milk

Homemade almond milk is so delicious it is worth the effort of making it if you

can.

1 cup raw almonds

Water for soaking the nuts

3 cups filtered water

Soak the almonds in a glass jar or stainless steel bowl in enough water to cover

by 2 inches overnight or for at least 6 hours.

Drain the water from the almonds and discard.

Blend the 3 cups of water with almonds until well blended and almost smooth.

Strain the blended almond mixture using a cheesecloth, nutbag or fine strainer.

Homemade raw almond milk will keep well in the refrigerator for three or four

days.

Makes 4 cups

How to Cook Beans

3 cups or 6 servings

Soak the beans

1 cups dried beans (e.g. garbanzo, black, pinto, navy, kidney, adzuki)

In a large bowl, soak beans in double the volume of water (1 cups beans uses 2

cups water).

Let stand for 8 hours. You could do this before going to bed and let them soak

overnight.

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Alternatively, you can bring the water to a boil, add beans, turn off the heat, cover,

and soak for only 2 hours. Drain and rinse. Cook beans according to the recipe

below.

Cook the beans

1cup of beans, soaked as described above

3 cups water

2-inch piece of kombu*

½ tsp Celtic sea salt

*Kombu is a seaweed that contains glutamic acid which acts as a natural bean

tenderizer. It also adds vitamins and minerals to any dish and helps

prevent flatulence.

Place beans, fresh water, and kombu in a pot; bring to a boil

Lower heat, cover and let simmer until beans are quite tender (55–60

minutes). A well-cooked bean can be easily mashed in the roof of your

mouth with your tongue. Add water during cooking if needed.

Add salt to beans when finished cooking

Vegetable Stock

A wonderful, filling snack that will also provide you with many healing nutrients

and alkalinize your system, making it easier to detoxify, lose weight, and feel

great. The recipe can be varied according to taste. You can make this with the

basic ingredients and/or any of the optional ingredients. The more you add the

more nutritious and flavorful it is

Basic Ingredients

1 large onion, chopped

2 carrots, sliced

2 celery stalks coarsely chopped

½ cup of sea weed: nori, dulse, wakame, kelp, or kombu

2 cloves of whole garlic (not chopped or crushed)

Sea salt, to taste

Optional Ingredients 1 cup of daikon or white radish root

1 cup of winter squash cut into large cubes

1 cup of root vegetables: turnips, parsnips, and rutabagas for sweetness

2 cups of chopped greens: kale, parsley, beet greens, collard greens, chard,

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dandelion,

cilantro or other greens

½ cup of cabbage

4 ½-inch slices of fresh ginger

1 cup dried shitake or maitake mushrooms (If available; these contain powerful

immune boosting properties.)

Put all ingredients into a large pot

Add enough water to cover by 2 inches.

Place on a low boil for approximately 2 hours.

Cool, strain (throw out the cooked vegetables), and store in a large, tightly-

sealed glass container in the fridge.

Simply heat gently and drink up to 3–4 cups a day or use as needed in recipes

This will keep in the refrigerator for about 5 days or you can freeze it.

Bone Broth

Bone broth as been used in every tradition for thousands of years. It is loaded with

vitamins and minerals to build a healthy immune system. By taking bones and

cooking them for a few hours in water you create a deeply mineralized stock for all

sorts of food not just soup. Bone broth is great for your intestinal track because of

its high mineral content.

1 Chicken raw whole or just the left over bones from a roast chicken

1 tsp apple cider vinegar

1 Bay leaf

1 tsp Thyme

1 Rishi mushroom or few goji berries (optional)

3 Garlic cloves

1 Carrots

1 Onion

2 stalks Celery

Parsley stems or other herbs

Put into a soup pot

Add water to just about covering the chicken

Bring to a boil

Turn down to medium-low so it is just simmering. Cover

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Simmer for 3 hours

Strain cool, skim fat.

Freeze or use within a few days

The more gelatinous the richer the minerals.

How to Bake a Sweet Potato Preheat oven to 350 degrees. Wash and dry sweet potato. Pierce the skin with a

fork in several places. Place in oven on shelf or on a baking sheet for 30-45

minutes or until soft.

RECIPES

Beverages

Matcha Green Tea Latte

1 serving

¼–½ tsp matcha green tea powder

1 cup hot water 7–12 drops vanilla crème liquid stevia or ½–1 tsp. raw honey

4 Tb coconut or almond milk heated

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Put matcha powder into a cup.

Pour hot water into the cup just like regular tea Add stevia and coconut milk

Whisk with a small whisk or fork until frothy.

Cacao Maca Latte

A wonderful, healthy alternative to coffee. The cacao and maca will give you a natural lift. Maca is a beneficial superfood especially for those suffering

from adrenal fatigue or are in need of increased energy and vitality. Maca allows the body to easily adapt to and regulate stress factors. It is especially

beneficial to athletes in helping combat both mental and physical stress as

well as increasing stamina. Cinnamon helps reduce the risk factors associated with diabetes and heart disease

1 serving

1 Tb raw cacao powder

1 tsp maca

½ cup water

½ cup almond milk

7–12 drops vanilla crème or plain liquid stevia or 1 tsp. raw honey

¼ - ½ tsp cinnamon

Place cacao powder and maca into a cup.

Heat water to a boil. Pour the water into the cup. Stir to dissolve

the cacao and maca.

Heat almond or coconut milk through but do not boil. Pour into the

cup.

Add stevia or raw honey

Mix thoroughly to dissolve

Pour mixture back and forth from the cup to the pot a few times

from about 2 feet high to develop the froth, a process known as

“pulling”. I learned this in India, it is how they make Kerala

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coffee. Alternately you can whisk it with a mini whisk to create the

froth.

Sprinkle with cinnamon

Red Rooibos Chai

Health benefits of red rooibos tea include cure for nagging headaches,

insomnia, asthma, eczema, bone strength, hypertension, allergy, aging and others. The tea is absolutely free from caffeine content and is also

low in tannin. You can enjoy the relishing beverage all day long with no possible side effects. Drinking rooibos tea can further ease severe

stomach cramps; bring relief to asthmatic and other similar conditions. It also boosts the immune system of human body.

½ tsp ground ginger ¼ tsp cinnamon

¹⁄8 tsp nutmeg ¹⁄8 tsp ground cloves

¹⁄8 tsp ground cardamom

¼ cup warmed coconut milk (use full-fat Native Forest) ¾ cup hot brewed rooibus tea

A few drops of vanilla liquid stevia

Add all spices to an 8 ounce tea cup. Pour in the warmed

coconut milk making sure to dissolve any clumps. Add liquid stevia. Pour in the hot tea.

Pour mixture back and forth from the cup to the pot a few times from about 2 feet high to develop the froth, a process known as

“pulling in India, it is how they make Kerala coffee. Alternately

you can whisk it with a mini whisk to create the froth.

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Dandy Caramel Latte

Dandy Blend is a great coffee replacement. It contains over 50 trace minerals in each cup, most of which the body uses to help synthesize

compounds needed in metabolism. Dandelion root is what makes Dandy Blend unique. It is the only instant coffee alternative in the United States

that contains dandelion root. Dandelion is a valued vegetable and highly respected herbal medicine. It is one of the top six herbs in the Chinese

medicine chest. If you want to give up coffee Dandy Blend is by far the easiest way to do that AND still continue enjoying the flavor and texture of a

good "cuppa joe" at the same time.

1 serving

1-2 tsp Dandy 1 tsp coconut butter

¼ tsp maca powder ¼ cup almond or coconut milk

1 ½ cups hot water 4–6 drops English toffee liquid stevia ( this is a key ingredient)

3 drops vanilla crème liquid stevia

Place coconut butter and maca in a blender

Add almond milk and hot water. Blend until smooth and frothy

Mix in the stevia’s

Burdock and Elderflower Tea*

¼ cup dried burdock

4 Tb elderflower

1 quart filtered water

Prepare as a decoction by mixing ¼ cup of burdock root per quart of

water. Cover and simmer on low for 30 minutes.

Turn off the flame and add the elderflower

Cover and let steep 10 minutes.

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Strain and store in a glass jar.

Heat and drink 1 cup each day

*Always check with your doctor before taking any herbal remedies.

Intestinal Broom Powder

This mixture can be used to increase the release of waste in you colon. It

is a good alternative to the Intestinal Draw Formula.

2 Tb psyllium seeds

2 Tb chia seeds

2 Tbsp. flaxseeds

1 tsp fenugreek seeds

2 Tb slippery elm powder

1 tsp. marshmallow root

Using a spice grinder or coffee grinder, grind the ingredients into a fine

powder. If it doesn’t all fit you can do it in batches and then mix it

together

Add 1 tsp to any juice or smoothie to keep things moving.

Store in a glass jar in the refrigerator.

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Breakfast

Sweet Potato Breakfast Pudding

This is a great breakfast for the winter months when there is not much

seasonal fruit. Sweet potatoes contain great nutrients and an impressive

array of antioxidants. They're also high in fiber! They've got lots of C and

B vitamins and clearly have the carotenoids (orange color) which provide

Vitamin A and enhance the function of your immune system.

1 serving

2 Tb chia seeds

1 cup water

1 cup baked sweet potato

½ cup almond milk

1 tsp pumpkin pie spice

¼ tsp whole leaf stevia or 5 drops liquid stevia

Soak chia in water for at least 30 minutes. You can soak them the night

before if you like.

Put sweet potato, soaked chia with water, almond milk, pumpkin pie spice

and stevia into the blender.

Blend until smooth.

Enjoy.

This will keep in the refrigerator for 2-3 days if you want to make up a

bigger batch to save time.

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Green Apple Smoothie

Many of us think eating apples is good for us and yes it is true. I like

green apples best apples because they have the lowest glycemic level.

They are also high in fiber. Apples contain a particularly high amount of

pectin and the highly concentrated apple pectin delivers many health

benefits. Apple pectin is available mostly in the skin and some in the pulp.

Green apples contain vitamins A, B6, C and E which are beneficial for

your skin.

Romaine is high in vitamins B, A C, K and is high in minerals like calcium,

iron and magnesium. Romaine contains all 8 essential amino acids so it

is a complete protein.

This recipe contains cinnamon which has many health benefits including

lowering LDL cholesterol levels and lowering blood sugar levels.

2 servings

2-4 Tb ground flax seeds

1 cup water or nut milk (the nut milk makes it more filling)

4-6 romaine leaves

3 apples, chopped peel if not organic

1 ½ scoops of vegan or whey vanilla protein powder (I used Tera’s

Whey)

1½ teaspoons of cinnamon

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Blend all ingredients in a blender until smooth. Add more water if

necessary to get desired consistency.

Pear Coconut Green Smoothie

2 servings

2 Tb chia seeds soaked in 1 cup water for 30 minutes 1/2 cup coconut milk – canned full fat (Native Forest is a good brand)

1 large handful of spinach 2 ripe pears

1 scoop protein powder

¼ tsp vanilla extract ¼ tsp cinnamon

Place all ingredients into a blender

Blend until smooth Add more water to get desired consistency

This will hold in the refrigerator for about 6 hours

Grain-Free Breakfast Porridge

adapted from Andrea Nakayama

This porridge is quick and easy. You can change the ingredients for

different flavors. For example you can use sunflower or hemp seeds

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instead of the pumpkin seeds; substitute another favorite nut instead of

the walnuts; include the coconut or leave it out.

1 serving

1 Tb raw flax seeds

2 tsp chia seeds

2 Tb shredded coconut

1 Tb raw pumpkin seeds

6 walnuts

1/2 tsp cinnamon

1/2-3/4 cup very hot filtered water

4-8 drops plain or vanilla stevia liquid

2-4 Tb almond or coconut milk, to your taste

1/2 cup chopped apple or fresh berries

In a coffee grinder, flax seeds, chia seeds until they are a find powder

Add the coconut, pumpkin seeds and walnuts.

Grind until to a bread crumb like texture ( I don’t like it too fine but if

you want to make it finer that is ok too.) see picture below

Transfer to a bowl and cover with the hot water.

Let sit for 5 minutes to thicken.

Add stevia and coconut milk stir well.

Top with fruit.

Note: you can make a large batch of this cereal in advance without the

water, stevia, nut milk or fruit and store it in single servings in the freezer

so it’s ready to go when you need it: defrost overnight in the refrigerator

and enjoy!

Here is a picture of the ground up mixture in the spice grinder.

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Strawberry Chia Pudding

2-3 servings

6 Tb seeds 1 cup frozen or regular strawberries

1 3/4 cups almond milk (or any nut milk of choice) ½ tsp cinnamon

2 pitted dates or 1 Tb maple syrup or stevia to taste

Blend the strawberries, milk, cinnamon, and sweetener together on

high till smooth. You should have about 2 ¼ cups liquid if there is

more just use this amount. Drink the rest.

Pour the liquid over the chia seeds and stir.

Let sit about 2 hours stirring every 5 minutes for the first 15 minutes.

You can put this in the refrigerator overnight to eat for breakfast.

The chia will thicken the liquid creating a perfect pudding texture.

Enjoy with a few sliced strawberries on top

This will keep about 3 days in the refrigerator

Instant Miso Soup

This is a great instant soup for breakfast, lunch or snack. In Japan it is

traditional to start the day with miso soup. A Japanese study has shown

it to detoxify and eliminate pollutants from the body.

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1 serving

1 ½ filtered cups water

1 ½ Tb barley miso or mellow white miso

1 tsp freshly grated ginger

½ cup carrot, zucchini or turnip shredded

1 tsp dulse flakes (ready to use sea vegetable, optional)

1 scallion thinly sliced (optional)

In a small, pot boil water

Turn off heat add miso, stir to dissolve

Add ginger, shredded vegetables and dulse.

Cover the pot and let sit for a few minutes.

Pour into bowl

Garnish with scallions

Enjoy!

Soups

Japanese Adzuki Bean Soup

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To make sure you look your best, you have to help your body clean itself

from inside. Here is one of my favorite recipes that will help get rid of the toxins that we normally accumulate during the holiday season.

The health benefits of adzuki beans are that they strengthen the

kidneys and promote regular bowel movements. They are small brown/red beans which have a white stripe on one edge. They are

originally from China and are very popular in Japan. Once they are cooked they give a nutty, sweet flavor and offer the lowest amount of fat

and highest protein per bean than any other (17 g per cup) They are a great source of fiber, potassium, niacin, thiamine, riboflavin and other

vitamin B products. They are also rich in manganese, zinc and iron; all of

which are incredibly good for you and needed in your everyday diet.

4 servings

½ cups Adzuki beans, soaked in water 4 hours or more (optional adzuki beans are small enough to cook without soaking. Soaking them makes them

more digestible)

1 piece of kombu 1 bay leaf

1 ½ cup water

1 Tb olive oil 1 large onion, chopped

2 carrots, chopped 1 stalk celery, chopped

1 cup shitake or porto bello mushrooms sliced 3 garlic cloves, chopped

2 tablespoons freshly grated ginger 4 cups vegetable stock, chicken stock or water

Celtic sea salt Pinch of cayenne

2 cups chopped spinach

½ cup dulse soaked in water until soft, drained and chopped (optional) 2 scallions thinly sliced

Drain the beans, place the beans, kombu, bay leaf and 1 ½ cups water

in a medium sauce pan, bring to a boil. Cover and simmer 1 hour or until almost tender.

In a stockpot, heat the olive over medium-low heat. Add the onions, carrots, celery, and sauté until tender, about 5 minutes.

Add mushrooms, sauté 5 minutes more or until mushrooms are beginning soften.

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Add the garlic and ginger and cook 1 minute.

Add the cooked beans, stock, thyme, salt and cayenne to taste. Simmer an additional 25 minutes or until beans and mushrooms are

tender, stirring occasionally. Add in the chopped spinach and dulse. Stir to wilt the spinach.

Taste to adjust seasoning. Serve garnished with scallions

Creamy Parsnip & Leek Soup

4 servings

2 Tb olive oil

4 large leeks

Celtic sea salt

Fresh pepper

4 stalks celery sliced

4 cloves garlic chopped

4 thyme sprigs or 1 tsp thyme

1 bay leaf

2 ½ cups parsnips chopped

1 ½ cup cauliflower chopped

4 cups chicken or vegetable stock

Parsley finely chopped for garnish

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Trim the dark green parts off of the leeks, we are only using the white

and light green. Cut in half lengthwise and run under water to remove

any grit between the layers.

Thinly slice the leeks crosswise.

Heat olive oil in a soup pot. Add the leeks Celtic sea salt and pepper.

Gently sauté over medium heat until the leeks are softened about 5

minutes

Add the celery and garlic to the pot and continue to sauté for another

5 minutes or until the leeks are slightly golden brown and the celery is

tender.

Add the thyme, bay leaf, parsnips, cauliflower and stock to the pot.

Simmer until the vegetables are soft about 30 minutes

Fish out the thyme sprigs and bay leaf. Puree in a blender. Add more

salt if needed.

Serve garnished with chopped parsley

Mixed Greens Alkaline Soup

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I made this soup when my acid levels were too high to bring in more

alkalinity and restore my pH balance. Sometimes cooked vegetables are

easier to digest. This simple soup is creamy and very satisfying full of

alkaline vegetables. The recipe is written for kale and Swiss chard but you

can use any greens you have on hand.

4 servings

2 Tb olive oil

1 large onion chopped

2 stalks celery chopped

1 carrot chopped

¼ tsp Celtic sea salt

3 cloves garlic chopped

2 cups cauliflower chopped into medium pieces (you will blend it so it

doen’t

have to be pretty)

4 cups stock, chicken or vegetables

3 large kale leaves, stems and leaves separated and chopped ( about 1/2

cup stems, 1 cup leaves)

2 large Swiss chard leaves stems and leaves separated and chopped

(about 1/2 cup stems, 1 cup leaves )

1 tsp dried rosemary leaves

1 Tb wheat free tamari

Fresh pepper

Heat a medium soup pot. Add olive oil. Add onions, celery and

carrots. Season with salt. This is known as a Mirepoix. It is a

combination of chopped carrots, celery and onions used to add flavor

and aroma to stocks, sauces, soups and other foods.

Cover and sauté the vegetables on low heat for about 8 minutes until

onions are translucent.

Add garlic, sauté 1 minute.

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Add cauliflower, kale stems, Swiss chard stems and stock. Bring to a

boil. Cover and simmer on medium-low for 15 minutes until the

cauliflower is soft.

Let stock cool for a few minutes. Blend until smooth and put back into

the pot.

Add the chopped kale, Swiss chard leaves and rosemary.

Simmer on medium until the greens are tender about 4 minutes.

Add tamari. Season with fresh pepper. Taste to adjust seasoning.

Serve and enjoy!

Escarole and Cannellini Bean Soup

This is a hugely satisfying dish requiring little work. A nice homemade stock will enhance the flavor of the soup. Escarole, is a green leafy-

vegetable with a hint of bitter flavor. It is packed with numerous health benefiting plant nutrients such as vitamin C, vitamin A, B, folate and lots

of fiber.

4 servings

2 Tb olive oil

1 small onion chopped

6 garlic cloves minced

Hot pepper flakes to taste

1 head of coarsely chopped escarole (6 cups) it is a little under 1 lb

1 can - 15 ounces cannellini beans*

4 cups vegetable or chicken stock.

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Celtic Sea Salt and freshly ground pepper to taste

2 Tb full bodied extra-virgin olive oil

Heat a soup pot. Add 2 Tb olive oil along with the onion and red

pepper flakes. Sauté 2 minutes until the onion softens.

Add the garlic, sauté for a minute and add the escarole. Cook, while

stirring, until wilted, about 3-4 minutes. I like to use tongs for this.

Add salt, stock, and beans. Cover and simmer for 10-15 minutes or

until the escarole is tender, it is best when it is a little crispy.

Add salt and pepper to taste. You can, of course, simmer the mixture

longer, if needed to develop more intense flavor.

Serve the soup with a drizzle of olive oil over the beans and escarole.

Here is a picture so you can easily find escarole in the market

Split Pea Soup with Vegetables

4 servings

2 Tb olive oil

1 large onion chopped

3 stalks celery chopped

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1 carrot chopped

4 cloves garlic

¾ cup green split peas rinsed

6 cups water or stock

1 bay leaf

1 chipotle chili

1 tsp dried thyme

Celtic sea salt

1 cup celeriac root cut into 1” pieces

½ cup carrots cut into 1” pieces

1 cup zucchini cut into 1” pieces

Chopped parsley (optional)

In a soup pot, heat olive oil on medium.

Add onions, cook until translucent and golden.

Add celery and carrots sauté a few more minutes.

Add garlic, stir, sauté 1 minute

Drain & rinse split peas, add to onion mixture.

Add water, bay leaf, chipotle and thyme.

Cover and bring to a boil.

Turn down to a simmer. Cook covered about 1 hour or until split peas are

soft. Stirring occasionally

Let soup cool for about 10 minutes. Remove bay leaf and chipotle chili.

Blend in blender until smooth. You will probably have to do it in batches.

Return to the pot. Add salt and pepper Add celeriac and carrots

Cook 5 minutes on medium

Add zucchini and cook 3-5 minutes until vegetables are tender

Serve garnished with parsley. Taste to adjust salt and pepper

This will hold in the refrigerator for 5 days or you can freeze for about 1

month.

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Red Lentil Dhal

This is a great recipe with turmeric. Turmeric reduces inflammation.

Traditionally they don't put in the spinach but since I love adding greens

into my diet as much a possible I put them in. You decide which way you

like it.

Serves 4

1 cup red lentils

1 tsp turmeric

¼ tsp cayenne

4 cups water

2 Tb ghee or coconut oil

Pinch of Celtic sea salt

1 lg onion diced

3 cloves garlic minced

1 Tb chopped fresh ginger

2 tsp curry powder*

1 tsp ground cumin

1 tsp ground coriander

½ cup spinach torn into medium size pieces

Rinse lentils in a bowl and drain in a strainer.

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Place into a saucepan with water, turmeric and cayenne.

Bring to a boil, turn down to a simmer cover and simmer 30 minutes

In the meantime melt ghee or oil in a sauté pan.

Sauté onions with salt, 3 minutes.

Add garlic and ginger sauté on medium heat stirring occasionally until

onions are very soft about 8 minutes.

Add spices and sauté 2 minutes.

Simmer 30 minutes until lentils are soft.

When the lentils are soft whisk the lentils with a wire whisk to get an

even texture.

Add the onion mixture. Stir to blend.

Add the spinach, stir until wilted 2 minutes.

Taste to adjust salt and seasonings.

*There are many types of curry powder available, so taste your curry

powder, if it is very spicy use less. Try and get one that has no salt.

Thai Style Butternut Squash Soup

4 servings

2 Tb coconut oil or ghee

1 med onion thinly sliced

2 Tb chopped fresh ginger

2 Tb Thai Red curry paste (Thai Kitchen is a good brand, use less if you

don’t like it spicy)

1 butternut squash peeled, seeded and cut into 2” chunks ( about 5 cups)

2 ½ cups water

1 can unsweetened lite coconut milk (Native Forest is a good brand)

1 stalk lemon grass white part only cut into 2” pieces (optional, the soup

will taste better with it but if you can’t get it don’t worry)

1 tsp lime juice

Celtic sea salt

In large pot melt ghee or oil.

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Add onion and ginger sauté on medium-low until onion is soft about 5

minutes. Don’t let it get brown.

Add curry paste and cook stirring 2 minutes.

Add squash and water, bring to a boil.

Cover and simmer 25 minutes.

Add the coconut milk, lemon grass cook for 30 minutes.

Remove the lemon grass. (Count how many pieces you put in to make

sure you get them all out).

Blend the soup in a blender in batches. Add salt to taste and lime juice.

Serve

Salad

Raw Kale Salad with Tahini Ginger Dressing The great thing about kale salad is it will hold up for hours. The kale may

wilt a little but it gets even tastier

1 bunch Tuscan kale, ribs removed (aka lacinato or dinosaur kale) ¼ cup sauerkraut, squeezed dry

Wash and dry the kale leaves.

Stack the leaves and slice them very thinly crosswise.

Transfer the greens to a large salad bowl

Add enough dressing to coat. Toss gently to combine

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Radicchio and Cauliflower Salad

2 servings

small head radicchio (about 1/3 lb)

1/4 cup extra-virgin olive oil

Celtic Sea Salt

1 small cauliflower cored and cut into 1-inch florets ( about 4 cups)

1 medium clove garlic

1 Tb apple cider vinegar

1 Tb fresh lemon juice

2 tsp Dijon mustard

Freshly ground black pepper

1/2 cup coarsely chopped fresh flat-leaf parsley

Remove any damaged outer leaves from the radicchio, quarter it,

remove the core, and cut each quarter crosswise into 1-inch widths. Bring a large pot of water to a boil over high heat. Cook the cauliflower

in the boiling water until just tender, about 3 minutes. Drain, spread on a plate to cool, and set aside at room temperature.

Put the garlic in a mortar, add a pinch of salt, and pound to a paste with a pestle. Or mince and then mash to a paste with the side of a

chef’s knife. Combine the garlic, vinegar, lemon juice, and mustard in a small bowl.

Let sit for 5 to 10 minutes. Whisk in olive oil until emulsified. Taste with a piece of radicchio and season with more vinegar or salt if

necessary.

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Put the cauliflower in a large bowl and season with salt and pepper.

Gently toss with just enough vinaigrette to lightly coat. Add the radicchio and parsley, season with salt and pepper, and toss

again with just enough vinaigrette to lightly coat. Taste and add more salt or vinaigrette if necessary.

Pass around the remaining vinaigrette when you serve it.

Arugula, Carrot & Celery Root Salad with Almonds

This salad has everything going for it—spicy arugula, sweet grated carrots

and celery root, crunchy almonds—all topped off with a vibrant honey-mustard vinaigrette.

2 servings

2 Tb apple cider vinegar

1 Tb raw honey

1 tsp Dijon mustard

4 Tb extra-virgin olive oil

¼ tsp Celtic sea salt and freshly ground black pepper

2 carrots grated

1 small celery root (1/2 lb) grated

4 lightly packed cups baby arugula (about 4 oz.)

1/4 cup chopped almonds, toasted

1/3 cup chopped fresh cilantro

In a small bowl, whisk the vinegar, salt, honey, and mustard. Whisk in the oil and season with a few grinds of pepper.

Peel and trim the carrots and celery root and then grate them. Transfer to a large bowl. Add the arugula, half of the almonds and half

of the cilantro. Toss with the vinaigrette. Season to taste with salt and pepper.

Sprinkle with the remaining almonds and cilantro and serve.

Chef’s Tip Toasting nuts, seeds Toasting releases the natural oils in

nuts and seed deepening their flavors. Add them to a cast iron or

stainless steel pan on medium heat. Shake or stir the nuts/seeds

continuously, until their color has darkened and you can smell their

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aroma. Be careful you don’t burn them. They burn really fast if you walk

away.

Mixed Green Salad

Mixed organic greens or baby arugula

Carrots shredded

Sprinkle of Dulse Flakes or kelp(optional for added nutrition, iodine, B6,

B12)

Additional vegetables (optional diakon, cucumber, sprouts, celery)

Mix salad in a bowl.

Toss with dressing of choice.

Serve.

Tip for dressing salads: Add a few tablespoons of dressing and mix

with your hands, make sure they are clean. You just want the greens to

have a light coating on them. Using your hands will let to feel how much

dressing you need. Too much dressing makes your salad soggy. Usually

2 Tb for a side salad is enough. You can always add more.

“Warming the Salad”

I like to add this to warm up the salad in the winter. It also makes it

more satisfying.

1 small red onion thinly sliced

1 Tb olive oil

Heat oil on low flam

Add onions

Sauté on low-medium stirring frequently until softened and lightly

browned

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Dressings

Garlic Parsley Vinaigrette

Garlic is antibacterial and encourages production of glutathione, a potent detoxifying antioxidant, enabling the liver to complete the detox process.

It is also high in sulfur-containing compounds and antioxidants that protect cells from damage.

2 servings

1 medium clove garlic

1 Tb apple cider wine vinegar 1 Tb fresh lemon juice

2 tsp Dijon mustard

¼ cup full flavored extra virgin olive oil 1 Tb finely chopped parsley

Celtic sea sat

Put the garlic in a mortar, add a pinch of salt, and pound to a paste with a pestle. Or mince, add a pinch of salt and then mash to a paste

with the side of a chef’s knife. Combine the garlic, vinegar, lemon juice, and mustard in a small bowl.

Let sit for 5 to 10 minutes. Whisk in olive oil until emulsified. Stir in parsley. Taste for salt. You may not need any depending on

your mustard.

Creamy Dill & Hemp Seed Dressing

Makes 2 ½ cups

1 cup hemp seeds

1/2 cup water 1/2 cup olive oil

Pinch cayenne, or to taste

4 Tb lemon juice 1 Tb nutritional yeast

2 clove garlic 4 drops stevia or 2 tsp raw honey

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2 Tb wheat free tamari

1/2 tsp sea salt

1/4 tsp black pepper

1/2 cup fresh dill

Place all ingredients except dill in a high-speed blender and blend until smooth. Add more water if it is too thick

Add dill and blend until you see flakes of green. Do not over blend. You want to see the dill leaves.

Avocado and Cumin Dressing

2-3 servings

1 small avocado 1 Tb cumin powder

¼ cup lime juice (2 limes) ½ tsp smoked paprika

1 cup water 1/4 tsp salt

Dash cayenne pepper 1 Tb olive oil

Blend all ingredients except olive oil in a blender blend until smooth. Add olive oil (with machine running) to make the dressing more

creamy.

Tahini Ginger Dressing

Makes 2 cups

1 cup raw tahini (you can use roasted, if you can’t get the raw) 1 Tb fresh ginger grated

1/4 cup lemon juice 2 dates (soak the dates in warm water for a few minutes if they are dry)

or 1 TB raw honey

1/4 cup wheat-free tamari

2 cloves garlic, minced ¾ -1 cup filtered water, more or less for desired thickness.

Place all ingredients into a blend, blend until smooth.

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Store in a glass jar for up to a week.

Goji Berry Dressing

3-4 servings

¼ cup goji berries, soaked in water for 1–2 hours or until soft, reserving the soaking liquid

¼ cup reserved soaking liquid 3 Tb raw apple cider vinegar

1 tsp raw honey 1/4 tsp Celtic sea salt

1 clove garlic chopped 1/4 cup parsley chopped

¼ cup extra virgin olive oil

Put goji berries, ¼ cup of the reserved liquid (save the rest), vinegar, salt, garlic and parsley in a blender.

Blend until smooth. If you have to add more liquid you can to get it smooth.

Slowly pour the oil in while blending to get a nice creamy dressing.

You can use any leftover soaking liquid in your smoothie

Nutritional Information

Goji berries are actually a complete source of protein—including 19 amino

acids and all 8 essential amino acids. What this means is that consuming

them is a great way to add protein to your daily snacks or morning

smoothies.

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Goji berries contain 2-4 times the amount of antioxidants found in

blueberries! .

The goji berry has anti-inflammatory properties.

Goji berries are a great digestive aid—they draw the digestive juices into

the stomach and intestines

Simple Dressing

This is the fastest dressing you can make. You only need a small bowl

and a fork. You can use lemon juice instead of the vinegar and add fresh

or dried herbs to mix it up. You could also use hemp or flax oil instead of

the olive oil.

2 servings

1 Tb apple cider vinegar

3 Tb extra virgin, cold pressed olive oil

¼- ½ tsp celtic sea salt

Put vinegar into a small bowl.

Add salt and stir to dissolve.

Whisk in the oil using a fork to emulsify.

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Main Meal

Thai Style Vegetables with Spicy Coconut Sauce

This is a rich, satisfying vegan dish full of vibrant flavors and colors. There is

lots of ginger which is anti-inflammatory. The coconut milk adds good fat

into your diet which will give you energy and help curb sugar cravings. You

can substitute different vegetables according to what is available in the

market. I have made it with cauliflower instead of broccoli and spinach

instead of kale. It is a very flexible dish.

2 servings

1 Tb coconut oil

2 clove garlic

1 onion chopped

½ tsp red pepper flakes

¼ cup chopped ginger

1 cup mushrooms sliced

1 Tb red Chili paste or to taste (Thai Kitchen is a good brand)

1 cup lite coconut milk (I like Organic Native Forest)

1 cup broccoli cut into florets

2 carrots sliced

1 cup kale, leaves cut into1” strips (remove the stems, save for juice)

Celtic sea salt to taste

Heat oil in a large sauté pan.

Add garlic and onion, sauté for a few minutes on low heat until they start to soften.

Add ginger, red pepper flakes and mushrooms.

Sauté on medium heat for 3 minutes until mushrooms brown a little Add chili sauce, sauté 1 minute.

Add the coconut milk, stir to combine evenly. Add broccoli and carrots, to the pan. Simmer on low heat until the

vegetables have lost their rawness and are starting to soften up a little 2-3 minutes.

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Add the kale you may have to put add it in batches until it wilts. Mix to

coat with the coconut mixture. Sauté 3 minutes until kale is tender but still green.

Add salt to taste.

Moroccan Chick Pea Tagine with Greens

A tagine is actually a unique type of ceramic or clay cookware that's popular in North Africa. It is a circular shallow dish with a wide bottom,

used for both cooking and serving . It is also the name of the exotic, spiced stew popular in Morocco which they cook in this pot. Simmering

the vegetables in the spices creates a blend of flavors that are sweet and

savory. I did not have a real tagine so I used a cast iron pan. I prefer the dish with more vegetables and less beans but you can add more

beans if you prefer.

1 tsp ground cumin seeds (use whole seeds for best flavor)

1 tsp ground coriander seeds (use whole seeds for best flavor)

½ tsp red pepper flakes (adjust for your own taste)

1 tsp turmeric

1 tsp cinnamon

¼ tsp black pepper

½ tsp celtic sea salt

2 Tb olive oil or ghee

½ cup shallots sliced

4 cloves garlic chopped

2 Tb tomato paste

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3 cups vegetable or chicken stock

2 cup carrots peeled and diced

1 cup turnips cut diced

1 Tb lemon zest

½ cup green olives pitted and sliced

1 cup of organic canned chick peas rinsed and drained

¼ cup golden raisins

2 cups kale or Swiss chard chopped into bite size pieces

3 Tb parsley

1 Tb lemon juice

Toast the cumin and coriander seeds for 1 minute in a dry pan. Grind if

using whole seeds and measure. If using already ground spices roast

for a minute. Then put the spices in a small bowl and mix with the

turmeric, cinnamon, red pepper flakes, black pepper and sea salt.

Heat a large cast iron pan or deep skillet. Add the oil, shallots and

garlic. Cook on medium until the shallots begin to get soft about 3-4

minutes.

Turn down the heat to low, add spices, tomato paste, stock, carrots,

lemon zest, turnips and chick peas. Cover and simmer 10 minutes

until the turnips are tender.

Add the olives and raisins. Simmer for about 5 minutes to reduce the

liquid.

Add the kale or Swiss chard and simmer until greens are tender, 3

minutes.

Add parsley and lemon juice. Cover and remove from the heat.

Let sit for a few minutes to allow flavors to develop. Taste and adjust

salt if needed.

Serve in bowls by itself or with millet or quinoa when not on the

cleanse.

Braised Greens with Tempeh

Tempeh is a fermented soy product that comes in patty form. And if

you're going to eat soy, fermented is the only way to go. The reason is

the fermentation actually helps you to digest it and makes the nutrients

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far more readily available for your body to use. See my post Is Soy Good

for You Always use organic as soy foods tend to be made with GMO’s

Also, unlike tofu which is very processed, tempeh is made with the whole soybean with very little processing. It's also very high in protein, which

makes it an excellent vegetarian protein source

3-4 servings

8 oz package tempeh sliced ¼” thin and then in half

2 Tb wheat-free tamari mixed with 1 Tb water

4 Tb olive oil

2 cups chopped leeks, cleaned well, use white and light green parts only 3 cloves of garlic, coarsely chopped

4 cups kale thinly sliced (if the stems are thick chop them separately)

4 cups Swiss chard coarsely chopped chard (if the stems are thick chop separately)

1 ¼ cups vegetable or chicken stock 1 ½ ” piece of ginger cut into thin matchsticks

2 Tb miso (For this dish I like the darker miso like red miso or chick pea miso)

Mix the tamari and water together on a plate large enough to hold the sliced tempeh in one layer. Add the tempeh turning to coat both

sides. Let marinate while you prepare the vegetables.

Heat a large cast iron skillet or sauté pan. Add 2 Tb oil. Add tempeh. Sauté on medium-low until golden on both sides.

Remove the tempeh from the pan, set aside on a plate. Add 2 Tb olive oil to the pan.

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Add the leeks, sauté until they begin to soften and turn golden, 2

minutes Add ginger, garlic and any kale or chard stems you may have

chopped. Sauté 2 minutes Add kale, mix using, tongs until wilted.

Add chard, mix until wilted. Add cooked tempeh and 1 cup of stock. Mix so the stock coats the

greens. Simmer uncovered until the greens are tender about 7 minutes. Add

more broth if needed so that the mixture doesn’t stick to the bottom of the pan.

Dissolve miso in ¼ cup of stock. Add to greens. Mix and turn off the heat

Taste to adjust seasoning with salt and freshly ground pepper.

Stir Fry Vegetables with Kelp Noodles

1 bag kelp noodles rinsed, drained and dried

1 Tb olive oil or organic cold pressed sesame oil

1 shallot thinly sliced

2 cloves garlic minced

1 Tb minced fresh ginger

1 cup string beans cut in half crosswise

½ of small red pepper, stem and seeds removed, thinly sliced (1 cup)

1 cup carrots julienned

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1 ½ cup zucchini julienned

¼ tsp Celtic sea salt

¼ tsp red pepper flakes (optional)

1 cup red cabbage thinly sliced

1 Tb wheat free tamari

1 Tb tsp dark sesame oil

1 Tb apple cider vinegar

2 scallions thinly sliced

Soak Kelp noodles while you prepare the rest of the dish.

Heat oil in a large sauté pan. Add ginger, garlic, and shallots, sauté on

medium-low for a few minutes until shallots begin to soften.

Add sting beans, cook for 2 minutes until they begin to soften.

Add sliced red peppers. Cook 1 minute.

Add carrot, zucchini and cabbage. Add 1 vegetable at a time and stir

after each addition.

Sprinkle with sea salt and red pepper flakes. Sauté, stirring frequently,

for 5 minutes until they are crisp tender.

Add apple cider vinegar, tamari, dark sesame oil and toss to coat all

vegetables well.

Drain, rinse and dry the kelp noodles. Cut them into 2” pieces by

laying them on a cutting board and making a few cuts.

Stir in them into the vegetables and turn off the heat. Taste to adjust

seasonings

Serve garnished with sliced scallions.

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Vegetable Hash

You can serve this dish for breakfast (with poached eggs when not on the

cleanse) or for dinner with a salad. In the picture, I used celery, parsnips

and turnips along with the sweet potatoes. I served it with the Radicchio

and Cauliflower salad. The sweet vegetables were a good contrast to the

bitter radicchio.

1 Tb olive oil

1/2 cup red onion, chopped

2 cups mixed vegetables, celery, parsnips, turnips, kolrabi chopped into

1/2” cubes (choose vegetables you have available, you don’t need them

all)

2 cups sweet potatoes, peeled chopped into ½” cubes

¼ - ½ tsp Celtic sea salt

1 tsp smoked paprika ( if you don’t like the smoky taste use plain

paprika)

1 tsp ground cumin

1/2 cup chicken stock, vegetable stock, or water

1 Tb tomato paste (optional)

3 cups well chopped greens (spinach, chard, or kale)

Freshly ground pepper

Heat cast iron skillet, (or other heavy-duty pan), over medium heat.

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Add olive oil and chopped onion. Sauté until they begin to soften, 2

minutes.

Add sweet potatoes, season with salt, sauté 3 minutes.

Add cumin, paprika and tomato paste. Mix to coat the vegetables and

sauté 1 minute

Add 1/2 cup of stock, cover and simmer on low, stirring occasionally,

for 8–10 minutes or until vegetables are tender.

Add chopped greens and fresh pepper to taste.

Sauté until greens are soft. The time will depend on the type of greens

you use. Spinach will be about 1 minute, kale about 3 minutes.

Turn off heat. Taste for seasonings.

Enjoy!

Steamed Vegetables with Cosmic Hempini Gravy

Broccoli, carrots, cauliflower, turnips, brussel sprouts, Celeriac, parsnips

any vegetables , greens are ok too you decide.

Use a steamer if you have one. If you don’t have a steamer, get a big

pasta pot, fill it about two inches high with water, and bring it to a

boil. Take a colander just place it on top of the water (you want your

colander to be wide enough so that it is not touching the bottom of the

pan or the boiling water…this is important!).

Add vegetables with the heartier ones on the bottom, greens on top.

Cover the vegetables.

Steam the vegetables until they are soft enough to taste, and then

take them off the heat.

Serve topped with Cosmic Hempini Gravy

Cosmic Hempini Gravy

2 servings

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½ cup water

3 Tb lemon juice

2 Tb white miso

1/3 cup hemp seed

1 Tb chopped ginger

4 Tb tahini

2 Tb olive oil

¼ tsp cayenne pepper

Put all ingredients in a blender.

Blend until smooth.

Mediterranean Lentils with Mushrooms & Spinach

2 servings

½ cup French green lentils (brown lentils are also fine)

2 cups water (2 ½ if using brown lentils)

½ tsp, plus ¼ tsp oregano

1 tsp, plus ½ tsp thyme

2 cloves garlic minced

2 Tb extra virgin olive oil

½ lb shiitake mushrooms stems removed caps sliced ½” thick

3 cloves garlic minced

Celtic Sea salt & pepper

¼ cup Kalamata olives, pits removed, coarsely chopped

4 cups tightly packed spinach, coarsely chopped

1 Tb chopped parsley

1 Tb balsamic vinegar

In a small saucepan bring 2 cups of water to boil with lentils, 2 cloves

garlic, 1 tsp thyme and 1/2 tsp oregano.

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Cover and simmer over low heat for 25-30 minutes or until lentils are

tender but not mushy. Add more water if they dry out before they are

tender.

While the lentils are cooking, heat 2 Tb of olive oil on medium-low in

large saucepan.

Add the shiitake and season with salt. Turn the heat down to low,

cover, cook stirring occasionally until mushrooms are tender and

starting to brown about 5 minutes.

Add 3 cloves garlic, ¼ tsp oregano, ½ tsp thyme and olives. Cook

stirring 1 minute.

Add spinach and cook until wilted 2 minutes.

Add cooked lentils and their cooking liquid (there should be very little,

if there is lots of liquid drain some of it off) to the mushrooms and

simmer for 2 minutes.

Stir in the balsamic vinegar. Taste for salt and pepper.

Serve garnished with parsley

Vegetables

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Sautéed Kale with Carrots and Fennel

2-4 servings

2 Tb olive oil

1 fennel bulb

3 carrots, cut into half moons (slice on the diagonal into rounds and then

in half)

Celtic Sea Salt to taste

1 bunch kale, bottom stems trimmed & chopped fine, leaves coarsely

chopped keep the stems and leaves separate(about 5 cups total)

2 cloves garlic minced

Heat a large sauté pan. Add oil.

Add carrots and fennel. Season with Celtic sea salt

Sauté on medium for 3-4 minutes or until the carrots and fennel begin

get a little brown and slightly tender.

Add kale stems. Sauté 2 minutes.

Add kale leaves and garlic, sauté stirring frequently about 4-5 minutes

or until the kale is tender. Sprinkle in a little water if the pan gets dry.

The amount of time will depend on how tender the kale leaves are.

Taste to see if it is done to your liking.

Serve warm or at room temperature

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String Beans with Mixed Mushrooms

2-4 servings

1 lb string beans

2 Tb olive oil

½ lb mixed mushrooms (portobello, cremini, shitake, oyster) stems

removed, sliced thick

1 clove garlic

1 Tb apple cider vinegar or balsamic vinegar

¼ cup finely minced parsley or ½ tsp dried thyme

Celtic Sea salt and pepper

Trim the ends of the string beans.

Boil water in a medium saucepan. Add string beans.

Cook 5 minutes until the string beans are barely tender, drain.

In a sauté pan heat olive oil on medium-low, add mushrooms

season with salt and pepper.

Turn down to low, cover and sauté 5 minutes until mushrooms are

tender.

Add garlic and vinegar; stir to get all the brown parts from the

bottom.

Add string beans and parsley. Mix to combine.

Serve warm or at room temperature.

Thai Spiced Spaghetti Squash

4 servings

2-2 1/2 lb spaghetti squash

1 tsp olive oil

3 Tb toasted sesame oil

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3 tsp grated fresh ginger

2 cloves garlic minced

1 tsp ground coriander

1 medium jalapeno pepper

2 Thai peppers or Serrano peppers (seeded for less heat)

¼ cup chopped cilantro

Preheat oven to 350.

Cut squash in half lengthwise, remove membranes and seeds, brush

lightly with olive oil and place cut side down on a baking sheet.

Roast 50-60 minutes until flesh shreds easily with a fork.

Cook slightly, remove flesh into strands wit a fork and set aside.

In a large sauté pan, heat sesame oil over mediu-low heat.

Add garlic, ginger, coriander and peppers; sauté until fragrant about 3

minutes.

Add squash treads, sprinkle with salt and toss.

Add cilantro and serve immediately.

Snacks

Wonderful Green Juice

2 servings

1/2 bunch celery

3 handfuls spinach or other dark green leafy vegetable like kale, swiss

chard or romaine

1 cucumber

1 lemon peeled if not organic

1 green apple

1 handful parsley

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Put everything in through a juicer. Enjoy immediately or store in a glass

jar in the refrigerator for later. This will stay for 2 days.

If you don't have a juicer you can blend everything and put it through a

nut milk bag or cheese cloth to extract the juice. Add 1 cup of water and

peel the lemon first.

Zucchini Hummus

A nutritional powerhouse, tahini contains all the essential amino acids,

making it a high quality protein, plus it is rich in lecithin, vitamin E and

calcium. It is easily digestible because its high alkaline mineral content

neutralizes the acid end products of the protein

4 servings

¼ cup sesame seeds ground into a powder, if you don’t have a spice

grinder soak the sesame seeds for 4 hours in water and drain

½ -1 tsp Celtic sea salt (start with ½ you can always add more)

2 cloves chopped garlic (2 tsp)

2 cups chopped zucchini

1/2 cup tahini

¼ cup lemon juice

1 ½ tsp ground cumin

2 Tb olive oil

Pinch cayenne

Put sesame seeds, sea salt and garlic into a food processer.

Process into small pieces.

Add the rest of the ingredients and process until smooth.

Serve with celery sticks, endive or flax crackers

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Kale Chips

KALE is a super food. Eating kale is like putting a rain forest into your

body. Kale has more nutrients for fewer calories than almost any other

food. It has the highest amount of antioxidants of any vegetable. Kale is

strongly anti-inflammatory, high in fiber, low cholesterol.

1 head of kale

2 Tb olive oil

1tsp salt

¼ tsp cayenne (optional if you like a little heat)

Preheat oven to 425 degrees

Wash kale dry thoroughly by spinning in a salad spinner or wrapping in a

towel. Remove stems cut or tear into medium pieces

Place a little olive oil in a bowl, dip your fingers and rub a very light coat

of olive oil over the kale. Really rub so the entire leaf gets coated

Sprinkle with salt and cayenne. Mix

Place on a shallow baking sheet, no need to oil the pan

Roast 4 minutes or until it starts to turn a tiny bit brown. Turn it over and

roast with the other side up about 4 minutes more. Be careful it does not

burn. They should be crispy.

Serve immediately or put into a zip lock to take with you as a snack.

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Strawberry Chia Pudding

4 servings

6 Tb chia seeds

1 cup frozen or fresh strawberries 1 3/4 cups almond milk (or any nut milk of choice)

½ tsp cinnamon 2 pitted dates or 1 Tb maple syrup or stevia to taste

Blend the strawberries, milk, cinnamon, and sweetener together on

high till smooth. You should have about 2 ¼ cups liquid if there is

more just use this amount. Drink the rest.

Pour the liquid over the chia seeds and stir.

Let sit about 2 hours stirring every 5 minutes for the first 15 minutes.

You can put this in the refrigerator overnight to eat for breakfast or

snack.

The chia will thicken the liquid creating a perfect pudding texture.

Enjoy with a few sliced strawberries on top

This will keep about 3 days in the refrigerator