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The Four Seasons Recipe Guide

Rachel Collins

The Happy Mummy Cleanse

Introduction

IT CAN BE scary and overwhelming when you are given a long list of foods you must or must not eat. I have put together this beautiful recipe guide designed to give you something to nourish your body with, whatever the weather. We all know that we just don’t fancy cold salads in the winter or spicy stews in the summer. These

recipes will give you plenty of inspiration to keep you warm in the winter and cool in the summer. I’m no chef so I’m going to admit I didn’t create these recipes. I worked with a top professional chef to provide you with delicious meals that adhere to the guidelines of this elimination plan.

Feel free to mix it up if you fancy something from a different season. Everything in this recipe guide is perfect for the plan. Don’t worry too much about serving sizes. There is nothing bad here, just make sure you eat until you feel satisfied.

Most recipes are very simple to follow and you will notice they don’t have a wide range of ingredients. This means every meal is gentle on your digestive system, it makes it easy for you if you want to try food combining and it frees you up to choose which type of protein you want to add to each meal.

JuicingSmoothiesRecipes for all seasons

Daily DrinksPlant MilksHerbal TeasCultured Foods

Spring RecipesJuices SmoothiesWarm BreakfastsSaladsDetox WrapDipsRaw & Warm SoupsHot MealsBacks to BasicsTransition MealsSnacksProtein BallsDesserts

Summer RecipesJuices SmoothiesBeauty Vitamin WatersBreakfastsSnacks and Protein BallsDipsSalads & DressingSoups

Main Courses and SidesTransition MealsDesserts

Autumn RecipesJuicesSmoothiesBreakfastsProtein BallsSnacksSaladsDressingsRaw & Warm SoupsHot MealsDipsTransition MealsDesserts

Winter RecipesSmoothiesBreakfastsJuicesDipsRaw MealsSaladsCooked MealsRaw & Warm SoupsDressingsProtein BallsSnacksDessertsTransition Meals

© Rachel Collins 2016

Rachel Collins

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juices Directions: Juice all of the ingredients through a juicer; add a dash of cinnamon or cayenne if you want to warm up your digestion.

Here are a few reminders:

All juices are made for 1-2 servings.

All juices must be made in a juicer unless you are using a high speed blender; if so, use a cheesecloth to strain the juice.

If you have thyroid issues or sensitivity to foods that contain goitrogens, any of the greens can be substituted with parsley or lettuce. You can lightly steam the dark leafy greens before using (applicable for both juices and smoothies).

If you are pregnant or breastfeeding: Do not use Parsley or Coriander. Replace with watercress, basil or lettuce.


Smoothies If you have a high speed blender, add all the ingredients in the order they are listed (WITHOUT the ice). Blend until smooth. If you want your smoothie to be colder, add the ice, then blend. If you DO NOT have a high speed blender, add the almond milk, banana, apples, and dates to the blender. Blend until smooth. Feel free to add a few more tablespoons of almond milk to get the mixture going, if needed. Then add pumpkin seeds, hemp protein, and spices to the mixture and blend well. If you would like your smoothie to be colder, add ice cubes and blend well.

For each smoothie, simply blend all the ingredients in a high-speed blender or normal standup blender. Feel free to add water to reach your desired thickness. Use organic produce whenever possible. Each smoothie recipe serves two people or can be used as a substitute for one large meal.

Protein is important in the morning. You can add extra protein to any smoothie by including either a scoop of your favourite plant-based protein powder. DO NOT use a whey based protein powder. You can also use 3 tablespoons of hemp seeds. Make your smoothie colder by adding 3 to 5 ice cubes.

***All Smoothies Serve 1-2 People***Looking for a few ideas to add to your smoothie? Add in a teaspoon of any one of the following:

• hemp seeds• flax seeds• chia seeds• spirulina• bee pollen• unsweetened shredded coconut• raw cacao powder• raw honey• stevia• superfoods (maca, lucuma, wheatgrass powder)• matcha powder• detox greens: dandelion, parsley, coriander, radish• sprouts of any kind• camu camu for vitamin C • protein powder• goji berries, currants, dates (limit if weight loss is desired)

Feel free to add fruit to any vegetable smoothie to add sweetness. Try ½ cup berries, ½ apple, or ½ banana.

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Recipes for All Seasons

Daily Drinks

Morning Lemon Elixir1 cup room temperature waterJuice from 1 lemon 1 tablespoon raw apple cider vinegar1 teaspoon raw honey OR a couple drops of stevia Dash of sea saltDash of cinnamon

Stimulates digestion, releases toxins from the liver, jumpstarts your digestive enzymes, and is loaded with vitamin C.

NOTE: If you feel nauseous or experience tightness in the chest after drinking the morning lemon elixir, please omit the raw apple cider vinegar. This reaction can occur from the body’s releasing of bacteria and toxins during programme. Continue to drink the lemon elixir, omitting the raw apple cider vinegar (ACV), for at least three days, and then reintroduce or use only ½ teaspoon of ACV. If the reactions continue upon reintroduction, continue to only drink the lemon water.

Cranberry Flush Cleanser2 tablespoons cranberry juice concentrate 6 ounces water Juice from one lemon(Feel free to add stevia or 1 tablespoon of raw honey to sweeten.)

Great for flushing the lymphatic system, cleansing unwanted bacteria, detoxing, and weight loss.

NOTE: If you cannot find cranberry concentrate, you can use pomegranate or cherry concentrate instead.

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Plant Milks

Almond Milk (Makes 4 Cups)

1 cup raw almonds, soaked for 8 hours4 cups water1 date to sweeten (optional)

BLEND THE ALMONDS. Take your soaked almonds (throw away the soaking water) and place them in a blender with the date. Add the 4 cups of fresh water. Blend for 1 to 2 minutes until the almonds are ground down.

SEPARATE THE ALMONDS FROM THE MILK. Pour your almond milk into a nut milk bag* over a large bowl. Squeeze the bag so that the milk flows through the bag and into the bowl. The almond pulp should be left inside the bag.

REFRIGERATE YOUR MILK. Place your milk into a container and place it in the coldest part of the refrigerator. The milk should last 2 to 3 days before spoiling.

Sunflower Seed Milk (Makes 4 Cups)

1 cup raw sunflower seeds, soaked for 8 hours4 cups waterdate to sweeten (optional)

BLEND THE SUNFLOWER SEEDS. Take your soaked sunflower seeds (throw away the soaking water) and place them in a blender with the date. Add the 4 cups of fresh water. Blend for 1 to 2 minutes until the sunflower seeds are ground down.

SEPARATE THE SUNFLOWER SEEDS FROM THE MILK. Pour your almond milk into a nut milk bag* over a large bowl. Squeeze the bag so that the milk flows through the bag and into the bowl. The sunflower seed pulp should be left inside the bag.

REFRIGERATE YOUR MILK. Place your milk into a container and place it in the coldest part of the refrigerator. The milk should last 2 to 3 days before spoiling.

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Hemp Seed Milk (Makes 2 Cups)

⅓ cup hemp seeds2 cups water⅛ teaspoon cinnamon¼ teaspoon pure vanilla

BLEND THE HEMP SEEDS. Take your hemp seeds and place them in a blender. Add the 2 cups of water. Blend for 1 to 2 minutes.

SEPARATE THE HEMP SEEDS FROM THE MILK (OPTIONAL). Pour your hemp milk into a nut milk bag* over a large bowl. Squeeze the bag so that the milk flows through the bag and into the bowl. The hemp seed pulp should be left inside the bag and discarded.

REFRIGERATE YOUR MILK. Sweeten your milk, if desired. Place your milk into a container and place it in the coldest part of the refrigerator. The milk should last 2 to 3 days before spoiling.

*NOTE: Dont have a nut milk bag? Try a clean, white T-shirt or the leg of a pair of nude tights instead.

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Herbal Teas

Drinking herbal teas is a wonderful way to support the body through detoxification. You can make tea hot or cold and squeeze in the juice of an astringent fruit such as grapefruit, lemon, or lime to refresh and revitalise your body. You can also make a combination of any two or three teas below.

To make any medicinal tea, let steep for at least 5-10 minutes, and then consume hot or make into iced tea.

Favourite teas to combat inflammation: nettle and chamomile

Favourite teas to help with constipation: senna, flax tea and aloe vera

Favourite teas to cleanse the blood: burdock or red clover

Favourite teas for liver support: dandelion, pau d’arco & milk thistle

Favourite nourishing tea: chaga

Chaga Tea is a medicinal tea that nourishes the kidneys and the liver. It is wonderful for anyone during a detox because this medicinal mushroom is loaded with antioxidants and minerals essential for a healthy body. Chaga is truly a gentle, safe and effective way to get calcium, iron, manganese, as well as vitamins B, K, and vitamin D2.

To learn more about the power of chaga, watch this video by David Wolfe. https://www.youtube.com/watch?v=CkMf5kO9Wpw

You can find it in some health foods stores or at Detox Your World

Chaga Chai TeaPrepare chaga tea by adding 2 tablespoons of chaga powder to 2 cups hot water or unsweetened almond milk. Add 1 chai tea bag and let the tea steep for 5-10 minutes. Sweeten with raw honey or stevia if desired. Blend in a high-speed blender.

You can drink this nourishing tea throughout the day, especially if you are feeling tired.

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https://www.youtube.com/watch?v=ckmf5ko9wpw

http://www.detoxyourworld.com/?a_aid=53a1922e5a080

Cultured Foods

Cultured foods, also known as fermented foods, have a healthy bacterium that supports healthy digestion and strengthens your immune system. Popular cultured foods include sauerkraut and kombucha. Cultured drinks and foods can be consumed daily. They can heal a damaged gut, restore the intestinal lining, reduce inflammation, and remove unwanted toxic waste from the colon. Your stomach acid does not kill cultured foods and drinks, so they are able to reach the small and large intestine, where unwanted pathogens, bacteria, viruses, and yeast hide and proliferate resulting in health issues like candida or constipation. The amazing part of these healing foods is you can make them at home or buy them at your local health food shop.

If you have candida overgrowth, I suggest waiting 3 months to introduce kombucha after the symptoms are clear. Water kefir is a great alternative to consuming probiotics in pill form.

Remember, cultured foods are powerful, so go slow when introducing them to your diet.

Coconut Yogurt (Makes 2 Servings, Adapted from NOMNOMPALEO.COM)

1 can coconut milk (BPA-free can)1 probiotic capsule (at least 50 billion)

REFRIGERATE YOUR CANNED COCONUT MILK. Refrigerate the coconut milk for about an hour while it is still in the can to create a thicker yogurt.

STORE YOUR COCONUT MILK. Remove the coconut milk from the can, and place it in a sterilized jar. Add the contents of the probiotic capsule. Mix the contents well, and tightly close the jar.

INCUBATE YOUR YOGURT. Place your jar of coconut milk in the oven with the light on and tightly close the door. Do not turn the oven on. A closed oven with the light on generates heat of about 50-60°C. Incubate your yogurt for up to 24 hours.

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Homemade Coconut Water Kefir (Makes 1-4 Servings)

ITEMS YOU WILL NEED4-cup glass jar with wide opening and strong screw cap or swing-away lid½ cup water kefir grains, these can be reused time and time again. Do not throw them away.2 to 4 cups fresh young coconut water FILL JAR WITH YOUNG COCONUT WATER, and add your water kefir grains. Stir with a non-metal spatula as the metal with damage the grains. Make sure the jar is airtight, and let it stand for 24 to 48 hours (the longer the brew, the more healthy bacteria you have cultured). STRAIN THROUGH A PLASTIC SIEVE and fill bottles with the cultured coconut water. Make sure the bottles are airtight. Refrigerate for 1-2 days, and serve chilled.

VARIATIONSTo make lemon or lime coconut water kefir, add 1/4 cup lemon or lime juice to 1 litre of coconut water kefir. To make cherry coconut water kefir, add ½ cup cherry concentrate to 1 litre of coconut water kefir. To really boost your immune system and add virus fighting ingredients, add a teaspoon of elderberry syrup per glass.

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Homemade Cultured VegetablesTOOLS FOR MAKING CULTURED FOODS1 large mixing bowl1 Mason jar with lid1 wooden spoon1 cabbage leaf1/4 cup starter culture

INGREDIENTS1 large cabbage leaf (set to the side)1 large head of cabbage, shredded1 bunch kale, chopped1 small peeled, organic lemon2 carrots, shredded1 clove garlic1/4 cup starter culture

TOSS. Toss chopped vegetables and starter culture together in a large mixing bowl. Remember to set your large cabbage leaf to the side. COMBINE THE MIXTURE. Combine the mixture by hand, making sure the vegetables are thoroughly combined. Layer this mixture of vegetables into a mason jar, and pound it down with a wooden spoon so the vegetables are tightly compacted. Continue to layer, and pound until your vegetables are thoroughly packed within the jar and the level of brine exceeds the level of the solids. Layer the top of your vegetables with a cabbage leaf, and pack the leaf down with your fist.

FERMENT. Allow your vegetables to ferment at room temperature for 5 days before tasting them or longer until desired sour taste. Then place it in your refrigerator. NOTE: Cultured Vegetables will keep for one year, as long as you properly store them.

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Quinoa or Brown Rice Rejuvelac (Makes about 5 Cups)

(ADAPTED FROM MIYOKO SCHINNERS ARTISAN VEGAN CHEESE)

Rejuvelac is a fermented, non-alcoholic drink that is made from sprouted grains. You can also use buckwheat in the place of quinoa or brown rice.

1 cup quinoa OR brown rice OR buckwheat6 cups filtered water

SOAK YOUR GRAINS. Place your grains into a mason jar, and cover with water. Cover with cheesecloth and secure with a rubber band, and soak for 8-12 hours.

SPROUT YOUR GRAINS. Drain the grains, and place the jar in a warm, dark place. Rinse the grains twice a day, making sure you rinse well so they don’t go moldy. Watch for tiny tails to appear on the ends. This is a sign your grains are sprouting. It will take a few days for the tails to appear. Keep rinsing twice a day until they do.

FERMENT YOUR REJUVELAC. Divide the grains between 3 mason jars (500 ml each) and top with filtered water. Cover each jar with cheesecloth and secure with a rubber band. Place the jar in a warm spot out of the direct sun for 1-3 days. Look for the mixture to turn a bit cloudy, and the liquid will have a tart lemony taste. The taste will be “cleaner” than the smell (a bit “fermented”). Strain the liquid into clean jars, and cover and store in the fridge for up to 4 weeks. Discard the grains.

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SpringRecipes

Juices

Simple Liquid GreensThis juice is ideal for any beginner! Ginger also stimulates digestion.

1 green apple6 Swiss chard leaves½ lemon (with rind)1-inch piece of ginger

The Farm Another great juice for those new to juicing. The sweetness of the carrot makes it ideal for the whole family.

1 small apple1 head lettuce (organic)1 carrot

Liquid BloodThis juice is ideal for blood cleansing and nourishing your body.

1 carrot1 beetroot8 celery stalks1 cucumber1 applejuice from 1 lemon


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The Green Fire StarterThe cayenne from this juice stimulates digestion. This juice is ideal for anyone who cannot tolerate fruits, needs to be on a low sugar diet, or has candida.

1 handful of spinach1 handful of parsley1 head of lettuce1 cucumber10 celery stalks2 lemons, juiceddash of cayenne

The Happy Mummy Green JuiceThis juice is full of potassium and nutrients that will de-bloat the body and jumpstart the cleansing process in a safe and natural way. Parsley is rich in iron and great for energy.

1 pear or green apple2 cucumbers8 stalks of celery1 handful of parsley1 head of romaine2 lemons, juiced

Carrot Apple SliceThis juice is guaranteed to wake up your body and your senses. Ginger fights inflammation.

2 carrots1 apple1 cucumberpinch of cayenne1-inch piece of ginger2 lemons, juiced


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The Green MachineDandelion greens are known for cleansing the liver and have been used as a diuretic.

1 cucumber1 green apple (omit if you are sugar sensitive or on a candida diet)8 stalks celery1 handful dandelion greens1 handful coriander2 lemons, juiced

Love My LiverThis is a powerful liver cleanser and amazing for cleansing and nourishing your body.

2 cucumbers10 stalks raw asparagus1 handful of parsley1 handful of coriander1 handful of watercress (wash well)2 lemons, juiced

Baby GreensThis is a fabulous juice to get your child (or a reluctant grownup!) to start drinking green juices. Packed with antioxidants, minerals and vitamins, this juice is a vitamin C powerhouse.

½ cup spinach1 apple1 kiwi½ cup pineappleJuice of 1 lemon5 mint leaves (optional)


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Smoothies

Powerhouse Tahini1 ½ cups dairy free milk (almond, coconut or hemp)2 tablespoons tahini1 cup spinach½ cup strawberries1 banana, pinch of cinnamon1 tablespoon raw honey

Strawberry Kale Yum Yum1 ½ cup non-dairy milk (almond, coconut or hemp)½ cup fresh or frozen strawberries½ cup kale½ frozen banana, unpeeled2 tablespoons hemp or chia seeds

Chocolate Fantasy1 ½ cups dairy free milk (almond, coconut or hemp)1 avocado, peeled and pitted1 cup spinach1 tablespoon raw cacao1 scoop hemp protein powder

Green Giant1 ½ cups dairy free milk (almond, coconut or hemp)Handful of parsley½ cup grapes½ cup frozen pineapple2 tablespoons chia seeds


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Berry Bliss Splish SplashIdeal for anyone on a low sugar diet.1 ½ cups dairy free milk (almond, coconut or hemp)1 cup frozen mixed berries2 tablespoons tahini2 tablespoons chia seeds1 cup kaletop with 2 tablespoons shredded coconut

Dream Date1 ½ cups dairy free milk (almond, coconut or hemp)2 pitted Medjool dates, soaked and pitted1 frozen banana1 teaspoon cinnamon1 teaspoon vanilla1 tablespoon raw honey

Liquid Energy1 ½ cups dairy free milk (almond, coconut or hemp)½ cup frozen or fresh pineapple1 cup kalehandful of parsley¼-inch fresh ginger root Juice of 1 lemon

Green Apple1 ½ cups dairy free milk (almond, coconut or hemp) or coconut water1 green apple, cored1 cup kale½ cucumber1 avocadoJuice of 1 lime or lemon


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Warm Breakfasts

Asparagus, Beetroot & Carrot Hash (Makes 2-3 Servings)

1 tablespoon coconut oil½ cup chopped beetroots (use small beetroots)1 large carrot chopped small3 to 4 asparagus spears, chopped1 small onion, thinly sliced1 sweet pepper, chopped½ teaspoon garlic powder1 teaspoon raw apple cider vinegarSea salt to tasteBlack pepper to taste3 tablespoons hemp seeds or ¼ avocado

Chop the vegetables. Wash and peel your beetroots (be sure to use small beetroots as these are easier to cook and have a sweeter taste). Chop into bite-sized pieces. Chop your carrots. Chop your asparagus, making sure to remove the tough, woody ends. Chop your onions and sweet peppers. Sauté the vegetables. Heat a saucepan over medium high heat. Add the coconut oil. When the oil is hot, add the chopped beetroots and carrots. Sauté for 5 to 7 minutes until tender. Add the asparagus, onion, sweet pepper, garlic powder, apple cider vinegar, sea salt, and black pepper. Sauté until the onions and peppers are soft.

Extra Protein: Top with 3 tablespoons of hemp seeds, a scoop of hemp protein or ¼ avocado.


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Super Seed Muesli (Makes 1-2 Servings)

1 ¼ cups non-dairy milk1 teaspoon vanilla1 teaspoon cinnamon1 teaspoon ground ginger1 teaspoon coconut oil (optional)¼ cup sunflower seeds¼ cup pumpkin seeds¼ cup ground flax seeds¼ cup goji berries2 tablespoons dry coconut, unsweetened1 tablespoon of raw honey or 5 drops of stevia (optional)

Warm your milk. In a small saucepan, add your non-dairy milk over a medium low flame. Warm the milk for 2 to 3 minutes. Make it as hot as you can stand it without boiling. Add vanilla, liquid sweetener, cinnamon, ground ginger, and coconut oil (optional).

Mix your cereal. In a cereal bowl, add your sunflower seeds, pumpkin seeds, flax seeds, goji berries, and coconut. Serve your muesli. Add fresh berries and other dried fruit to your liking.

Chia Seed Pudding (Makes 1-2 Servings)

1 cup non-dairy milk⅓ cup chia seeds2 tablespoons raw honey or 5 drops stevia (optional)½ teaspoon vanilla (powder or alcohol free vanilla)Dash of cinnamonDash of ground ginger

Warm your milk. In a small saucepan, add your non-dairy milk over a medium low flame. Warm the milk for 2 to 3 minutes. Make it is as hot as you can stand it without boiling.

Mix your chia seeds. Add your chia seeds to a cereal bowl. Add the milk, sweetener (optional), cinnamon, vanilla and ground ginger. Mix thoroughly and allow it to gel. This process should happen in less than 2 minutes.

Serve the chia pudding. Top your chia pudding with fresh fruit. Serve immediately.

NOTE: If you would like to serve this cold, allow your pudding to chill for at least 4 hours in the refrigerator or overnight is best.


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Salads

Spring Mix Salad with Grapefruit Tahini Dressing(Makes 2 Servings)

2 cups mixed salad leaves½ cup cucumber, chopped5 or 6 cherry tomatoes½ large grapefruit, sectioned½ bunch parsley, chopped

GRAPEFRUIT TAHINI DRESSING½ grapefruit, juiced 3 tablespoons tahini¼ teaspoon garlic ¼ teaspoon salt ¼ teaspoon pepper

Prepare your dressing. Add your grapefruit juice, tahini, garlic, salt, and pepper to a small bowl. Mix thoroughly and set to the side.

Prepare the salad. Add your mixed leaves, cucumber, grapefruit pieces, and parsley to a salad bowl. Top with grapefruit tahini dressing. Serve immediately.

Avocado Salad with Lime Dressing(Makes 2 Servings)

2 cups baby spinach 6 to 8 cherry tomatoes1 medium cucumber, chopped1 avocado, diced

LIME DRESSING2 lime, juiced ¼ teaspoon ground cumin1 teaspoon raw apple cider vinegar 2 teaspoons extra virgin olive oilSea salt Black pepper

Prepare the dressing. Add your lime juice, ground cumin, raw apple cider vinegar, extra virgin olive oil, sea salt, and black pepper to a small bowl. Whisk the ingredients until they come together. Set to the side.

Mix the salad. Add baby spinach, cherry tomatoes, cucumber, and avocado to a bowl. Top with lime dressing and serve immediately.


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Radish Love Salad with Tomato Vinaigrette(Makes 2 Servings)

2 cups mixed greens½ bunch watercress½ cup cucumber, chopped2 to 3 radishes, thinly sliced¼ cup parsley, chopped

TOMATO VINAIGRETTE1 large tomato 1 to 2 sundried tomatoes¼ cup extra virgin olive oil 1 spring onion1 teaspoon basil 1 teaspoon oregano1/8 cup fresh parsley, chopped 1/8 cup fresh coriander1 tablespoon raw apple cider vinegar Sea salt to tasteBlack pepper to taste

Make the vinaigrette. Add your fresh tomato, sundried tomatoes, extra virgin olive oil, spring onion, basil, oregano, parsley, coriander, raw apple cider vinegar, sea salt, and black to your blender. Blend until well incorporated. Set to the side to allow the flavors to marinate for at least 10 minutes.

Prepare your salad. Wash your mixed greens and add them to a bowl. Then wash the watercress. Remove thick tough ends of the watercress and add to the bowl. Add radishes, cucumber, and parsley. Mix and top with your tomato vinaigrette.


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Rainbow Salad with Mustard Vinaigrette(Makes 2 Servings)

1 cup dandelion leaves, chopped1 cup red cabbage, chopped1 large carrot, shredded½ cup parsley, chopped

MUSTARD VINAIGRETTE¼ cup raw apple cider vinegar 1 tablespoon Dijon mustard⅓ cup extra virgin olive oil 1 small garlic clove, minced1 lemon, juiced liquid sweetener to tastesea salt to taste black pepper to taste

Prepare the dressing. In a small bowl, add raw apple cider vinegar, Dijon mustard, extra virgin olive oil, garlic, lemon juice, liquid sweetener, sea salt, and black pepper. Whisk until well incorporated. Set to the side.

Assemble the salad. In a large salad bowl, add dandelion leaves, red cabbage, shredded carrot, and chopped parsley. Top with mustard vinaigrette and mix until well coated. Serve immediately.

Make the vinaigrette. Add your fresh tomato, sundried tomatoes, extra virgin olive oil, spring onion, basil, oregano, parsley, coriander, raw apple cider vinegar, sea salt, and black pepper to your blender. Blend until well incorporated. Set to the side to allow the flavors to marinate for at least 10 minutes.

Prepare your salad. Wash your mixed greens and add them to a bowl. Then wash the watercress. Remove thick tough ends of the watercress and add to the bowl. Add radishes, cucumber, and parsley. Mix and top with your tomato vinaigrette.


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Rocket Salad with Tangerine Dressing(Makes 2 Servings)

1 cup dandelion leaves, chopped2 cups rocket1 tangerine, sectioned1 to 2 radishes, thinly sliced⅓ cup pumpkin seeds

TANGERINE DRESSING1 tangerine, zested and juiced 1 teaspoon Dijon mustard1 small garlic clove ¼ teaspoon thyme1 teaspoon raw apple cider vinegar ½ cup extra virgin olive oilSea salt to taste Black pepper to taste

Prepare the dressing. In a small bowl, add your tangerine zest and juice, Dijon mustard, garlic, thyme, raw apple cider vinegar, extra virgin olive oil, sea salt, and black pepper. Whisk until well incorporated. Allow the dressing to marinate for at least 10 minutes before serving.

Prepare the salad. Add your rocket, tangerine, radishes, and pumpkin seeds to a salad bowl. Top with your dressing and enjoy.

Spring Berry Salad with Blueberry Vinaigrette(Makes 2 Servings)

2 cups baby spinach½ cup purple cabbage, chopped½ cup fresh blueberries½ cup fresh raspberries

BLUEBERRY VINAIGRETTE½ cup blueberries 1 tablespoon raw apple cider vinegar2 tablespoons extra virgin olive oil 1 small garlic cloveSea salt to taste Black pepper to taste

Prepare your vinaigrette. Add blueberries, raw apple cider vinegar, extra virgin olive oil, garlic, sea salt, and black pepper to a blender. Blend until smooth. Set to the side.

Assemble the salad. Add the baby spinach, purple cabbage, fresh blueberries and raspberries to a large salad bowl. Top with blueberry vinaigrette and mix until well coated.


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Detox Wrap

Ginger Veggie Nori Wraps with Lemon Mustard Dressing(Makes 2 Servings)

4 nori sheets½ cup baby spinach leaves¼ cup purple cabbage, chopped¼ cup carrots, shredded½ cup bean sprouts1 small cucumber, sliced lengthwise⅛ to ¼ bunch coriander, chopped2 to 3 one-inch pieces of ginger, cut in thin strips½ avocado, sliced thin

LEMON MUSTARD DRESSING1 tablespoon Dijon mustard1 tablespoon raw honey 1 tablespoon extra virgin olive oil1 lemon, juicedSea salt to tasteBlack pepper to taste

PREPARE YOUR DRESSING. Add Dijon mustard, liquid sweetener, extra virgin olive oil, lemon juice, sea salt, and black pepper to a small bowl. Whisk until well incorporated. Set to the side.

ASSEMBLE YOUR WRAPS. Lay out a nori sheet on a clean, dry surface. Layer your vegetables about 1 inch away from one of the sides. ROLL THE WRAPS. Take the 1-inch side and roll the nori sheet towards the opposite end. Try to roll it as tight as possible without tearing the nori sheet. When you roll the nori sheet to the end, place a drop of water on the end tips to keep it closed. Slice the wraps into one-inch pieces. Serve with lemon mustard dressing.

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Dips

Guacamole(Makes 2 Servings)

2 avocados ½ small red onion, diced1 small garlic clove, minced 1 teaspoon cuminSea salt to taste Black pepper to tasteDash of cayenne pepper (optional) 1 small tomato, chopped¼ bunch coriander, chopped

PREPARE THE AVOCADO. Split the avocado in half and twist apart. Remove the pit. Scoop out the avocado meat with a spoon into a bowl. Add the red onion, garlic, cumin, salt, black pepper, and cayenne (optional). Mash with a fork.

ASSEMBLE THE DISH. Add chopped tomato and coriander. Mix thoroughly and serve immediately.

*NOTE: It is best to serve the guacamole immediately. However if you plan to serve the guacamole within the hour, squeeze a bit of lemon juice to retain the bright green color of the avocado.

Pumpkin Seed Pâté(Makes 3-4 Servings)

⅔ cup raw pumpkin seeds, soaked for 8 hours 1 spring onion1 large celery stick 1 large clove of garlic2 teaspoons dried thyme ¼ teaspoon sea salt½ teaspoon black pepper 1 large lemon, zested and juiced¼ cup extra virgin olive oil 1 large lettuce leaf to use as a wrap

PREPARE THE PÂTÉ. Add the pumpkin seeds, spring onion, celery, garlic, thyme, sea salt, black pepper, lemon zest and juice, and extra virgin olive oil to a blender. Blend until well incorporated.

ASSEMBLE THE WRAP. Add 2 teaspoons of pâté to a lettuce leaf. Top with suggested pâté toppings. Roll and serve immediately.

Suggested pâté toppings: shredded carrot, sliced avocado, sliced red pepper, chopped red onion, sliced cucumber, sprouts.


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Deliciously Detoxing Pesto(Makes 3-4 Servings)

1 cup washed, loosely packed fresh basil leaves ½ cup fresh parsley leaves, coriander, or mint2 sundried tomatoes2 cloves garlic1 lemon, juiced¼ to ½ cup quality, cold pressed extra virgin Olive oil, as neededSea salt, to taste

PROCESS YOUR INGREDIENTS. Combine the basil, parsley, sundried tomatoes, garlic, and lemon juice 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.

STORE YOUR PESTO. If storing overnight, pour a thin layer of extra virgin olive oil over the top of the pesto to help keep it bright green.


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Raw Soup

Cool Cream of Courgette(Makes 2 Servings)

1 courgette, unpeeled and sliced or chopped 1 stalk celery, chopped¾ cup water 1 tablespoon lemon juice1 ½ teaspoons miso 1 small clove raw garlic⅛ teaspoon sea salt 1 tablespoon extra virgin olive oil½ ripe avocado 2 teaspoons dried oregano

BLEND YOUR INGREDIENTS. Put all ingredients in order in blender. Blend until smooth and creamy. Serve as is or chill in refrigerator for 30 minutes.

Curried Carrot Soup(Makes 2 Servings)

2 carrots, chopped ½ avocado¾ cup water 1 teaspoon curry powder¼ teaspoon coriander ⅛ teaspoon cumin¼ teaspoon turmeric ⅛ teaspoon salt1 tablespoon olive oil 1 tablespoon lime juice

BLEND YOUR INGREDIENTS. Place all ingredients in blender in order. Blend until smooth. Serve as is or chilled in the refrigerator for 30 minutes.

Simple Cream & Spinach Soup(Makes 2 Servings)

2 cups spinach ½ avocado½ medium onion 1 celery stalk, choppedJuice of 1 lime ½ teaspoon cumin½ teaspoon coriander 1 small clove garlic1 teaspoon miso (optional) 1 tablespoon nutritional yeast (optional)¾ teaspoon Himalayan sea salt BLEND YOUR INGREDIENTS. Put all ingredients in order in blender. Blend until smooth and creamy. Serve as is or chill in refrigerator for 30 minutes.


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Warm Soups

Fennel Soup(Makes 6-8 Servings)

1 large fennel bulb, chopped 1 large onion, chopped2 large carrots, chopped 2 celery ribs, chopped5 garlic cloves, minced 1 tablespoon extra virgin olive oil1.5 pints of vegetable broth (organic, store bought or homemade)Sea salt to taste Black pepper to taste1 bunch parsley, chopped

CHOP YOUR VEGETABLES. If you purchase a whole fennel, chop off the top woody portion. You can use it for broth or throw it away. Split the fennel bulb in half from the top to the root. Take one half of the fennel and remove the woody root tip with a paring knife. Repeat on the second half of the fennel bulb. Chop the fennel into bite sized pieces. Wash in a colander and set to the side. Wash and chop your remaining vegetables and set to the side.

SAUTÉ YOUR VEGETABLES. In a large soup pot, add one tablespoon of extra virgin olive oil over a medium high flame. When the vegetables soften (3 to 5 minutes), add vegetable broth along with salt and pepper to taste. Allow the soup to come up to a simmer, then reduce the heat to medium low and cover. Cook for 20 minutes or until the vegetables are tender.

SERVE YOUR SOUP. When the soup is complete, add chopped parsley and serve.


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Coconut Leek Soup1 tablespoon extra virgin olive oil 3 to 4 large leeks, chopped3 large garlic cloves, chopped 1 medium head cauliflower, chopped2 cups vegetable broth 1 can coconut milk Sea salt to taste Black pepper to taste

WASH THE LEEKS. Chop off the top dark green portion of the leeks and throw it away (or save it later for soup stock). Remove the root and split the leek down the middle. Wash the leek in a bath of cold water, making sure to remove any sand in between the layers. Rinse thoroughly and chop.

SAUTÉ THE VEGETABLES. In a large soup pot, add the olive oil over a medium low flame. When the pot is hot, add the chopped leeks and garlic. Sauté for 8 to 10 minutes until the leeks are soft and sweet.

PREPARE THE SOUP. Add the chopped cauliflower to the leeks and garlic. Then add the vegetable broth and coconut milk. Cover and bring the soup to a boil. When the soup is boiling, turn down the flame and allow it to simmer until the cauliflower is soft. When the cauliflower is soft, remove it from the heat and allow it to cool.

BLEND THE SOUP. When the soup is cool, ladle the soup into a blender and blend in batches. Add salt and pepper to taste. The soup should be smooth. Serve immediately.

Sweet Onion Soup4 large red onions, thinly sliced1 head of garlic, paper removed2 tablespoons extra virgin olive oil1.5 pints of vegetable broth (organic, store bought or homemade)1 tablespoon dried thymeSea salt to tasteBlack pepper to taste

PREHEAT THE OVEN to 200° C

ROAST YOUR VEGETABLES. Place your sliced onion and whole garlic cloves in a large bowl. Massage with extra virgin olive oil. Place in one layer in a roasting pan and roast for 20 to 25 minutes. The onions and garlic should be very soft.

PREPARE THE SOUP. Add the roasted onions and garlic to a large soup pot. Add the vegetable broth, thyme, sea salt, and black pepper to the pot over medium high flame. Bring the soup to a boil and serve.


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Easy Miso Soup (Only for those who do not have Candida overgrowth)

1 tablespoon extra virgin olive oil2 large carrot, chopped2 celery sticks, chopped3 spring onions onions, chopped2 cups vegetable broth (organic, store bought or homemade)Sea salt, to tasteBlack pepper, to taste2 to 3 teaspoons miso

SAUTÉ THE VEGETABLES. In a large pot over medium high heat, add the olive oil. When the oil is hot, add the chopped carrots and sauté for 3 minutes. When the carrots start to look golden, add the celery and sauté for another 2 minutes. Allow the vegetables to soften.

PREPARE THE SOUP. Add the vegetable broth to the pot along with sea salt and black pepper. Cover and bring the soup to a boil. When the soup is boiling, remove from heat. Add miso and mix until it’s dissolved. Top with chopped spring onions and serve.

Easy Thyroid-Loving Miso Soup (For those with Candida overgrowth)

1 strip kombu, hijiki, or other sea vegetable (available at natural food shops and Japanese groceries)5 cups water½ cup sliced carrots3 teaspoons miso1 cup chopped chard, kale, or other greens

PREPARE YOUR SEA VEGETABLES. Soak the sea vegetables in cold water for 10 minutes. If you are using arame, do not soak it. Wipe with a towel to remove excess sodium. Cut the sea vegetable into small strips and add to your soup pot.

PREPARE THE SOUP BROTH. Add 5 cups of water to your soup pot. Bring the water to a boil. Add the carrots, cover and turn the heat to medium-low. Simmer for about 10 minutes. Add the greens and simmer for 2 to 3 more minutes.

© Rachel Collins 2016 © Rachel Collins 2016

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Easy Slow-Cooker Chicken Bone Broth3 to 4 pounds of chicken bones and cartilage or a whole chicken1 to 2 large carrots, roughly chopped 2 large celery ribs, roughly chopped1 large onion, roughly chopped2 bay leaves and spices of your choice2 tablespoons raw apple cider vinegar Filtered waterSalt and pepper to taste after cooking

PREPARE YOUR BROTH. Add vegetables and bones (or a whole chicken) to a slow cooker. Add vegetables and bay leaves. Feel free to add other spices of your choice. Fill the slow cooker with filtered water until it covers the chicken bones or the whole chicken. Add 2 tablespoons raw apple cider vinegar.

SLOWLY COOK YOUR BROTH. Cook on low for at least 24 to 40 hoursStore your broth. Strain bones, vegetables, and spices from your broth. Store it in glass jars.

NOTE: If using a whole chicken, boil the chicken until the meat is cooked, then remove the meat and allow the bones to simmer for another 12 or so hours. Use the shredded chicken to add to a soup, salad, or any of your other detox meals.

© Rachel Collins 2016 © Rachel Collins 2016

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Hot Meals

Sautéed Kale with Onions1 tablespoon extra virgin olive oil1 large onions, diced1 bunch kale, chopped2 large garlic cloves, mincedSea salt to tasteBlack pepper to tasteFresh lemon juice

SAUTÉ THE KALE. Add extra virgin olive oil to a large sauté pan over medium high heat. When the oil is hot, add onion. Sauté for 2 to 3 minutes until brown. Add the chopped kale and sauté for another 2 minutes until it is wilted. Add minced garlic, sea salt, and black pepper. Sauté for another 1 to 2 minutes until the garlic is fragrant. Remove the sautéed kale from the pan on to a plate. SERVE THE SAUTÉED KALE. Top with a squeeze of fresh lemon juice and serve.

Swiss Chard with Black Sesame Seeds1 tablespoon coconut oil1 onion, chopped1 sweet pepper, chopped1 bunch Swiss chard, chopped2 to 3 garlic cloves, choppedSea salt to tasteBlack pepper to taste1 tablespoon black sesame seeds

SAUTÉ THE SWISS CHARD. Add coconut oil to a large sauté pan over medium high heat. When the oil is hot, add onion and sweet pepper. Sauté for 2 to 3 minutes until brown. Add the chopped Swiss chard and sauté for another 2 minutes until it is wilted. Add minced garlic, sea salt, and black pepper. Sauté for another 1 to 2 minutes until the garlic is fragrant. Remove the sautéed kale from the pan on to a plate.

SERVE THE SWISS CHARD. Top the Swiss chard with black sesame seeds and serve.


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Sautéed Broccoli with Garlic & Sundried Tomatoes4 sundried tomatoes½ large lemon, juiced1 bunch of broccoli, chopped into florets½ bulb of garlic, minced1 tablespoon extra virgin olive oil1 teaspoon basil1 teaspoon oreganoSea salt, to tasteBlack pepper, to taste

MARINATE YOUR SUNDRIED TOMATOES. Chop your sundried tomatoes and place them into a small bowl. Juice ½ large lemon and add to the sundried tomatoes. Allow the sundried tomatoes to marinate for 5 to 10 minutes to allow them to soften.

PREPARE YOUR BROCCOLI AND GARLIC. Chop your broccoli into bite-sized florets. Wash thoroughly in a colander. Set to the side. Mince your garlic.

SAUTÉ THE GARLIC AND BROCCOLI. Add 1 tablespoon of extra virgin olive oil to a pan and allow it to heat up over low heat. When the oil is warm, add the garlic. Allow the garlic to slowly cook in the warm oil for 2 to 3 minutes. When the garlic is fragrant and brown, add the broccoli florets. Toss broccoli in the garlic and oil until fully coated.

ADD THE SUNDRIED TOMATO MIXTURE. Once the broccoli is coated in the garlic and oil, add the sundried tomato mixture, basil, oregano, salt, and pepper. Toss. Cover the pan and allow the broccoli to steam for 2 to 3 minutes. Serve immediately.


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© Rachel Collins 2016 © Rachel Collins 2016 © Rachel Collins 2016 © Rachel Collins 2016

Roasted Asparagus with Garlic & Lemon1 bunch asparagus1 tablespoon extra virgin olive oil1 teaspoon garlic powderSea salt to tasteBlack pepper to taste1 lemon, juiced

PREHEAT YOUR OVEN to 180° C

ROAST THE ASPARAGUS. Wash your asparagus. Cut and discard the tough ends. Place the asparagus on a baking sheet with extra virgin olive oil, garlic powder, sea salt, and black pepper. Toss and bake uncovered for 20 minutes or until tender.

SERVE THE ASPARAGUS. When the asparagus is tender, place on a serving plate and top with fresh lemon juice.

Roasted Spring Vegetables½ pound green beans, ends trimmed1 bunch cauliflower, chopped1 large carrot, chopped1 onion, chopped3 tablespoons extra virgin olive oil1 tablespoon thymeSea salt, to tasteBlack pepper, to taste

PREHEAT YOUR OVEN to 200° C

SEASON YOUR VEGETABLES. In a large bowl, add green beans, cauliflower, carrot, and onion. Add extra virgin olive oil, thyme, sea salt, and black pepper. Mix the vegetables and seasonings with your hands. Place the seasoned vegetables on a baking sheet in one layer. Roast for 30 to 40 minutes until tender.

SERVE THE VEGETABLES. Place your roasted vegetables on a serving plate and enjoy.

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Lime Love Cauliflower Rice1 head cauliflowerSea salt to tasteBlack pepper to taste2 tablespoons coconut oil or extra virgin olive oil½ teaspoon garlic powder½ teaspoon ginger1 lime, juiced

PROCESS THE CAULIFLOWER. Place the cauliflower into a food processor and pulse until it has a grainy rice-like consistency. Season with sea salt and freshly ground black pepper.

SAUTÉ THE CAULIFLOWER RICE. Heat a large sauté pan over medium high heat. Add coconut oil or olive oil when hot. Sauté cauliflower in a pan with oil and seasonings. Top with lime juice and toss. Serve immediately.

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Back to basics

Brown Rice (Makes 2 Cups)

1 cup uncooked brown rice2 cups water or broth¼ teaspoon sea salt

BOIL YOUR RICE. Add the ingredients to a pot. Cover the pot, but leave the lid tilted so that it does not boil over. Cook your rice for 30 to 40 minutes. The rice should be tender. If the rice is still crunchy, add a bit more water. When the rice is done, allow the rice to sit, covered, for an additional 5 minutes to allow it to absorb the last bit of moisture in the pot.

Black Beans (Makes roughly 4 Cups)

2 cups dry black beans (soak overnight)4 cups water1 teaspoon sea salt

BOIL YOUR BEANS. Remove your beans from the soaking water. Discard the water and add the beans to a large pot. Fill the pot with fresh water. Cook the beans on medium high until they are soft. Add more water if the beans are not yet soft and the water is disappearing. Cooking times can vary depending upon the freshness of your beans. It can take 2 to 4 hours to boil black beans until they are tender. Be patient!.


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Transition Meals

Tahini Chicken2 pounds boneless, skinless chicken breasts, cut into 1-inch cubesSea salt, to tasteBlack pepper, to taste5 tablespoons grapeseed oil (set aside 2 tablespoons to season the chicken)2 tablespoons tahini2 tablespoons sherry vinegar3 carrots, grated6 radishes, sliced1 cup chopped cauliflower or broccoli (cut small & lightly steamed)½ sesame seeds (optional)

PREHEAT YOUR GRILL. Set the grill on high.

PREPARE YOUR CHICKEN. Season chicken with salt and pepper. Add 2 tablespoons of oil and mix well.

COOK THE CHICKEN. Place your chicken under the grill and cook for 10 minutes. Stir every 3 minutes or so to ensure even browning and to make sure it doesn’t stick. When the chicken is done, remove it from the oven and let it cool slightly.

MAKE THE DRESSING. Whisk together remaining oil, tahini, and vinegar. In a large bowl, mix cooled chicken with veggies. Drizzle dressing on the top and mix well.

Serve the chicken. Serve over rice or pasta. Add a green salad. Top with sesame seeds as a garnish (optional). Serve at room temperature or chilled.

Veggie Bean Burgers (Makes 4 Burgers)

2 cups cooked black beans1 cup steamed spinach or kale1 carrot, chopped½ onion, chopped1 bunch chives, minced½ cup miso liquid (add 1 tablespoon miso to ½ cup water) or use vegetable broth1 tablespoon dried basil1 tablespoon oreganoSea salt and pepper to taste½ cup cooked brown rice1 avocado, thinly sliced3 cups rocket

PREPARE YOUR BURGER MIXTURE. Wash and chop all your vegetables. Mash up the beans and add them to your vegetables. Add the cooked brown rice and remaining ingredients to a bowl. Mix thoroughly, then form the mixture into individual patties.

BAKE YOUR PATTIES. Bake your patties for 30 minutes at 200° C. Add the burger on top of a bed of rocket and top with sliced avocado.

Eggs on the Quick - Muffin Magic1 tablespoon extra virgin olive oil1 ½ cups egg white2 cups raw spinach, chopped2 sweet peppers, chopped 1 yellow onion, chopped1 cup raw asparagus, choppedSea salt and black pepper to taste

PREHEAT YOUR OVEN: Preheat your oven to 170°C.

PREPARE YOUR VEGETABLES: Chop all the vegetables into small pieces. Add one tablespoon olive oil to a pan and sauté the peppers, onions and asparagus. Sauté for 5-7 minutes or until the vegetables soften. Then add the spinach and sauté for an additional 2 minutes.

COMBINE YOUR INGREDIENTS: Pour the egg whites into a bowl and mix in the sautéed vegetables. Fill a muffin tin with the egg and vegetable mixture.

BAKE YOUR MUFFINS: Bake for 20-25 minutes or until fully cooked.


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Snacks

Rosemary Garlic Flaxseed Crackers2 cups ground flax seed1 cup water ½ teaspoon rosemary½ teaspoon garlic powder½ teaspoon sea salt

PREHEAT THE OVEN to 200° C.

MIX THE DOUGH. Add the ground flax seed, water, rosemary, garlic powder, and sea salt to a bowl. Mix the dough into a ball.

PREPARE TO BAKE. Line a baking sheet with parchment paper. Roll out the dough to about 1/8-inch thickness. Lightly score the dough into squares so it will be easy to break apart after baking. Bake for 20 to 30 minutes. The edges should be crisp and brown.

Kale Chips1 bunch kale 1 tablespoon olive oil1 teaspoon smoked OR sweet paprika½ teaspoon garlic powder½ teaspoon sea salt½ teaspoon black pepper


PREPARE THE KALE. Wash and dry the kale. Rip the kale into bite-sized pieces, removing the thick stalks and place it in a mixing bowl. Add the remaining seasonings and mix well.

BAKE THE KALE. Bake the kale on a flat baking tray for 20 minutes and serve immediately.

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Quick Snack Ideas1. ½ grapefruit with 2 tablespoons of shredded coconut and 1 tablespoon tahini

2. 1 green apple with 2 tablespoons of tahini

3. Celery sticks with 2 tablespoons of pumpkin seed pâté

4. ½ baked sweet potato with 3 tablespoons hemp seeds, cinnamon, and 1 teaspoon raw honey

5. 2 protein balls

6. 1 green juice with 1 tablespoon coconut oil

7. ½ cup berries with 2 tablespoons pumpkin seeds

8. ¼ cup pumpkin seeds with ½ grapefruit

9. ½ cup pineapple with ⅛ cup sunflower seeds

10. ¼ avocado with a slice of tomato and sea salt


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Protein Balls

Plant Protein Power (Makes about 13 1-inch balls)

½ cup plain hemp protein powder ¼ teaspoon cinnamon1 teaspoon bee pollen (optional)3 tablespoons raw cacao powder2 tablespoons raw honey, agave, maple syrup, or coconut nectar¼ cup tahini2 tablespoons extra virgin coconut oil

COMBINE YOUR INGREDIENTS. Combine all dry ingredients in a small bowl. Add wet ingredients to the bowl and mix thoroughly until well combined. Use a large spoon or tablespoon to scoop batter and roll into balls. SERVE. You can serve as is or refrigerate before serving.

Choco Choco (Makes about 10 1-inch balls)

¼ cup organic, sulfite-free dried figs5 Medjool dates, pits and stems removed2 tablespoons raw cacao powder1 tablespoon extra virgin coconut oil1 tablespoon plain hemp protein powder 2 tablespoons unsweetened shredded coconut

Put all ingredients except for the shredded coconut into food processor. Blend until well-combined, about 1-2 minutes. Add in shredded coconut and process for another 30 minutes.

Raisin the Roof Balls (Makes about 10-12 balls)

¾ cup raisins¼ cup prunes¼ cup sunflower seeds1/8 cup pumpkin seeds½ teaspoon cinnamon¼ teaspoon nutmeg¼ teaspoon ginger1 heaping tablespoon hemp protein powder

PROCESS THE INGREDIENTS. Put all ingredients in food processor. Process for about 1-2 minutes until well combined. Use large spoon to scoop batter. Use your hands to roll them into balls. Serve fresh or refrigerate before serving.


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Desserts

Berries with Coconut & Lime (Makes 2 Servings)

1 cup berries¼ cup whole fat canned coconut milk (preferably the cream at the top of the can)½ lime, juiced

PREPARE YOUR BERRIES. Wash and divide your berries between two small bowls.SERVE. Add coconut milk, and sprinkle with lime juice.

Fruit & Berry Soup (Makes 1-2 Servings)

1 cup fresh berries1 large apple1 large pear½ teaspoon allspice½ teaspoon ginger½ teaspoon cinnamon1 lemon, juiced1 tablespoon of raw honey or stevia

MIX THE FRUIT. Add the fresh berries, apple, and pear to a blender or food processor. Add the remaining ingredients. Lightly pulse the fruit and spices until well incorporated. The fruit should still be chunky. Serve immediately

Pineapple Orange Sorbet (Makes 2-3 Servings)

2 cups frozen pineapple1 cup orange juice1 teaspoon ground gingerRaw honey, stevia, or other liquid sweetener as needed (optional)

BLEND THE SORBET. Add the frozen pineapple, orange juice, ground ginger, and liquid sweetener (optional) to a blender. Blend until well incorporated. If the mixture is too watery, add more frozen pineapple or ice cubes. If it is difficult to blend, add a few more splashes of orange juice


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Raw Cacao Milkshake (Makes 1 Serving)

1 cup coconut milk1 tablespoon raw cacao powder½ teaspoon vanilla1 teaspoon cinnamon1 frozen banana1 tablespoon of raw honey or stevia

BLEND YOUR MILKSHAKE. Add all the ingredients to a blender. Blend until smooth.

Baked Apples with Sweet Tahini Sauce (Makes 4 Servings)

1 cup coconut milk1 tablespoon raw cacao powder½ teaspoon vanilla1 teaspoon cinnamon1 frozen banana1 tablespoon of raw honey or stevia


PREPARE THE APPLES. Wash and core the apples. Be sure not to slice the apples all the way through. Place each apple in a deep baking dish.

PREPARE THE FILLING. Mix the remaining ingredients in a separate bowl. Fill each apple with the filling.

BAKE THE APPLES. Bake the apples for 30 to 40 minutes until soft.


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SummerRecipes

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Juices

Sweet Love1 pear6 kale leaves1 cucumberjuice from 1 lemon

Green Glory1 green apple1 bunch Swiss chard 1/2 cup strawberries1 bunch parsley1 lemon, juiced

Cool Cucumber1 handful of spinach1/2 head of romaine lettuce 1 cucumber1 handful of parsley 1/2 green apple1 lemon, juiced

Citrus Kiss4 leaves of kale4 leaves of romaine4 leaves of dandelion1 orange1 cucumber1 lemon, juiced


Carrot Blast2 carrots6 stalks celery1 cucumber2 inch piece of ginger

Apple Zing1 apple1 cucumber1 lemon, juiced1 inch piece of ginger dash of cayenne2 ounces of coconut water

Detox Elixir1 cucumber3 celery stalks handful of watercress or 3 dandelion leaves 2 carrots1 lemon, juiced

Flush Me1 cup spinach1 cucumber2 cups of watermelonjuice of one lemon5 mint leaves

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Cool Down2 grapefruits, juiced1 handful fresh parsley1 handful fresh mint2 ounces of coconut water

Love the Liver2 cucumbers4 stalks celery1 handful of parsley1 handful of coriander3 lemons, juiced2tsp Aloe Vera Juice

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Smoothie

Green Magic 2 cups spinach1 handful of parsley1 1/2 cups water or non-dairy milk (coconut, hemp, or almond milk)1 banana1/2 cup berries1 tablespoon flaxseed

Green Goddess2 cups spinachhandful dandelion greens1 1/2 cup water or non-dairy milk (coconut, hemp, or almond milk)2 tablespoons tahini 1/2 cup frozen grapes1 tablespoon flaxseed

Berry Beauty1 cup romaine1 cup kale1 1/2 cup water or non-dairy milk (coconut, hemp, or almond milk)1/2 cup strawberries 1/2 avocado1 tablespoon flaxseed


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Fruit Green Machine2 cups spinach1 1/2 cups coconut water or coconut water kefir1 cup chopped pineapple 1 avocado

Sweet Sunshine1 cup spinach or kale 1 handful of coriander1 1/2 cups water or non-dairy milk (coconut, hemp, or almond milk)1/2 cup frozen berries1 tablespoon coconut oil 1 tablespoon raw cacao½ frozen banana

Superfood Energy2 cups spinach1 1/2 cups water or non-dairy milk (coconut, hemp, or almond milk) 1/2 cup frozen mango1 tablespoon flaxseed2 tablespoons bee pollen (optional) 1 teaspoon chia seeds (optional)

Kale is King2 cups kale1 1/2 cups water or non-dairy milk (coconut, hemp or almond milk) 1 cup frozen berries1 teaspoon honey or 1-2 drops liquid stevia1 teaspoon flaxseed


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Chocolate Cherry Bomb1/2 cup frozen cherries (fresh optional)11/2 cups water or coconut, hemp or almond milk2 cups spinach1 handful of parsley1 teaspoon raw cacao1/2 teaspoon cinnamon1 teaspoon honey or 1-2 drops liquid stevia1 tablespoon unsweetened shredded coconut (optional topping)

The Orange Blitzer1 cup spinach1 orange, peel removed1 1/2 cups coconut water or coconut water kefir1/2 banana1 handful of parsley 5 mint leaves1/2 teaspoon vanilla extract (optional)

Summer Love2 cups kale1 cups frozen berries1 1/2 cups water or non-dairy milk (coconut, hemp or almond milk) 1/2 banana1 tablespoon coconut oil1 tablespoon shredded coconut flakes3 Brazil nuts

*This is a great smoothie for transition. Brazil nuts are a fabulous source of selenium, which is good for the thyroid.


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Beauty Vitamin WatersSupport your Digestion, Lymphatic System, Your Liver + Lose WeightThese waters are made as infusions and should be stored in the fridge for 6 – 24 hours.

Digestive Aid 8 ounces coconut water kefir or sparkling water 2 tablespoons raw apple cider vinegar2 inch piece of ginger Juice from one lemon

Cool Calm20 ounces water 1 cup fresh berries1 handful fresh mint2 tablespoons honey OR 3 drops stevia (optional)

Lymph Weight Loss Flush20 ounces water1/2 grapefruit slices (ruby red is preferred)2 tablespoons vitamin C powder OR camu camu powder 2 tablespoons honey or 3 drops stevia (optional)


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Breakfasts

Grain & Nut-Free Muesli (Makes 4 Servings)

3 cups mixed seeds (hemp, chia, sunflower, pumpkin, etc.)1/2 cup mixed dried fruit (apricot, cranberry, apple, etc.)1/2 cup unsweetened coconut flakes1/2 cup fresh berries (strawberry, blueberry, raspberry, etc.)1 banana, slicednon-dairy milk (almond, coconut, or hemp)

Add the dry ingredients to a large mixing bowl, and mix thoroughly. Take the amount you would like for your cereal bowl, and store the remainder in an airtight container. Top your dry cereal with fresh berries, sliced banana, and milk. Can be served warm or cold.

NOTE: During your post-detox period, feel free to add in walnuts, almonds, bee pollen, or your favourite protein powder.


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Snacks & Protein Balls

Baked Apple Chips (Makes 4-5 Servings)

4 apples1 lemon, juiced2 cups cold watersprinkle of cinnamonsprinkle of ground ginger

PREHEAT YOUR OVEN. Set your oven to 90ºC while preparing your apples. Line a baking sheet with parchment paper.

PREP THE APPLES. Add lemon juice to a bowl of cold water and set to the side. Wash and slice your apples as thin as you can, core and all. Add apple slices in the cold water and lemon juice mixture for a few seconds as this will prevent browning. Remove apple slices from the water, and place in a single layer on your lined baking sheet. Sprinkle the chips with cinnamon and ginger powder.

BAKE THE APPLE SLICES. Bake the apple slices for 1 hour, then flip to the other side. Bake for another hour. If the slices are not dry enough, you can bake for another 10 to 15 minutes. Once the apple slices are done to your liking, remove from heat and set to the side to cool. Once the apple slices are cool, place them in an air-tight container for storage.

Baked Radish Chips (Makes 4-5 Servings)

1 bunch radishes1 tablespoon coconut oilsea salt to taste

PREHEAT YOUR OVEN. Preheat your oven to 90ºC. Line your baking sheet with parchment paper.

PREP YOUR RADISHES. Remove the greens and tails of the radishes. Wash thoroughly (you may need to scrub them to remove the dirt completely). Thinly slice your radishes then place in a mixing bowl. Drizzle coconut oil on top, then mix well to coat. Place each chip on the lined baking sheet in a single layer.

BAKE THE CHIPS. Bake the radish chips for 1 hour. If the chips are not as dry as you would like them to be, bake for another 10 to 15 minutes. Once the radish chips are done, sprinkle with sea salt.


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Sugar-Free Chocolate Power Balls (Makes 10 balls)

1/4 cup unsweetened sunflower seed butter or tahini1/3 cup hemp protein powder 2 tablespoons coconut oil1/4 cup chia seeds 1/4 teaspoon cinnamon 25 drops plain liquid steviatablespoons dark cocoa powder or cacao powder

Pour all ingredients into a bowl. Mix until well combined. Let cool in the fridge for 5 minutes, then roll into 1-inch thick balls. Serve as is or rolled in shredded coconut.

Tropical Balls (Makes 12 balls)

1/2 cup golden raisins7dried apricots (sulfite-free) 4 dried pineapple rings (just pineapple, no sulfites or sugar) 1 tablespoon coconut oil2 tablespoons unsweetened shredded coconut1 heaping tablespoon hemp protein powder1/8 teaspoon vanilla extract 1/4 teaspoon cinnamon1/8-1/4 teaspoon ground ginger (optional)

Pour ingredients into a food processor. Process for about 2 minutes until well- combined. Roll into 1-inch thick balls.

Citrus Sunshine (Makes 6 balls)

1/4 cup golden raisins 1/4 cup currants4 small Medjool dates1 teaspoon orange peel1/4 cup pumpkin seeds1 heaping tablespoon hemp protein powder

Pour ingredients into a food processor. Process for about 2 minutes until well- combined. Roll into 1-inch thick balls.


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Dips

Creamy Courgette & Red Pepper Dip1/2 red pepper1 courgette2 tablespoons tahini4 sundried tomatoes1 lime, juiced2 tablespoons nutritional yeast (optional)1/8 teaspoon cayenne 1/8 teaspoon sea salt

BLEND. Combine in a high-speed blender. Serve with cooked veggies, raw veggies, in a lettuce wrap with some avocado, or eat straight as a raw soup! Add a dash of spirulina for an extra boost of energy.

Sweet Pea Dip with Mint2 cups green peas (shelled fresh or frozen)2 tablespoons tahini1 to 2 tablespoons of extra virgin olive oil1 teaspoon coriander1 large garlic clove1/4 cup fresh mint leaves1 teaspoon sea salt1/4 teaspoon cayenne (optional)

BLEND. Place all your ingredients in a food processor or high speed blender. Blend until smooth. Taste and adjust seasonings accordingly.

Deliciously Detoxing Pesto1 cup fresh basil leaves, loosely packed1/2 cup fresh parsley leaves, coriander, or mint2 sundried tomatoes2 cloves fresh garlic, peeled 1 lemon, juiced1/4 to 1/2 cup extra virgin olive oil, as needed1 teaspoon sea salt

PULSE. Combine the basil, fresh herbs (parsley, coriander, OR mint), sun dried tomatoes and garlic in a food processor 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 flavours. If storing overnight, pour a thin layer of extra virgin olive oil over the top of the pesto to help keep it bright green.


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Salads & dressingsAll salads make 2 servings with 2 cups of salad per person. The dressings can be made in large batches and kept refrigerated for up to 7 days unless otherwise noted.

Green House with Easy Vinaigrette (Makes 2 Servings)

4 cups mixed greens2 green apples, chopped1/2 cup fresh strawberries, sliced 1/4 cup sunflower seeds

Easy Vinaigrettetablespoons raw apple cider vinegar1 teaspoon Dijon mustard1 large garlic clove, minced1/2 cup extra virgin olive oil 1/4 tablespoon sea salt1/4 tablespoon black pepper

Add all the ingredients to a jar with a lid. Shake vigorously until well incorporated (about 1 minute). If possible, allow the dressing to sit for 30 minutes before eating to allow the flavours to come together.

Add your salad ingredients in a salad bowl. Top with Easy Vinaigrette.

Chopped Beauty Salad with Tahini Dressing(Makes 2 Servings)

2 cups spinach2 cups thinly sliced red cabbage1/2 bunch flat leaf parsley, chopped1/2 cup shredded carrots1 large cucumber, chopped into 1 inch pieces5 to 6 mint leaves, minced

TAHINI DRESSING1/2 cup tahini2 lemons, juiced3/4 to 1 cup of water1 large garlic clove, minced 1/4 tablespoon sea salt1/4 tablespoon black pepper

Add all the ingredients to a jar with a lid. Shake vigorously until well incorporated (about 1 minute). If possible, allow the dressing to sit for 30 minutes before eating to allow the flavours to come together.

Add your salad ingredients in a salad bowl. Top with Easy Vinaigrette.

Spinach Dream with Tarragon Mustard Dressing(Makes 2 Servings)

4 cups spinach1/2 cup red pepper, chopped 1/2 cup yellow pepper, chopped1 avocado, diced2 tablespoons pumpkin seeds

TARAGON MUSTARD DRESSING1/2 cup extra virgin olive oil 1 tablespoon Dijon mustard1 lemon, juiced1 large garlic clove, minced1 tablespoon dried tarragon1/4 tablespoon sea salt1/4 tablespoon black pepper

Add your dressing ingredients to a jar with a lid. Close, and shake vigorously until well incorporated.

Add your salad ingredients to a separate serving bowl. Coat the salad with your dressing, and serve.


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Watermelon Fresh(Makes 2 Servings)

4 cups chopped watermelon 1 cup baby spinach4 to 6 basil leaves, chopped2 tablespoons pumpkin seeds 1 lime, juiced

Add the watermelon, spinach, basil, and pumpkin seeds to your salad bowl. Top with fresh lime juice. Mix thoroughly.

Antioxidant Supreme with Nutritional Yeast Dressing(Makes 2 Servings)

2 cups kale, thinly sliced2 cups Swiss chard, thinly sliced1/2 bunch flat leaf parsley, chopped1 green apple, chopped2 tablespoons hemp seeds

NUTRITIONAL YEAST DRESSING 1/2 cup extra virgin olive oil1/2 cup raw apple cider vinegar3 heaping tablespoons of nutritional yeast (optional)2 large garlic cloves, minced 1/4 tablespoon sea salt1/4 tablespoon black pepper

Add your salad dressing ingredients to a jar with a lid. Close, and shake vigorously until well incorporated.

In a separate bowl, add your salad ingredients. Top with the Nutritional Yeast Dressing, and toss until well coated.


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Detoxville with Sunflower Seed Pate(Makes 2 Servings)

Feel free to use romaine lettuce, a collard leaf, a nori sheet, or thinly sliced courgette as a wrap for this recipe.

SUNFLOWER SEED PATE1 cup sunflower seeds, soaked overnightlarge tomato1/4 bunch corianderto 3 sundried tomatoestablespoons extra virgin olive oil 2 tablespoons tahini2 lemons, juiced1/4 tablespoon sea salt1/4 tablespoon black pepper

Drain the water from the sunflower seeds, and place the seeds in a food processor or blender. Add the remaining ingredients, and blend until smooth. Add 1 to 2 tablespoons of water to get desired consistency, if needed.

PATE TOPPINGS1/4 cup cultured vegetablessprouts of your choiceshredded carrots

To assemble your wrap, add 2 to 3 tablespoons of pate to your chosen wrap. Add desired toppings. Roll it up, and enjoy.


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Romaine Mama With Mango-Basil Dressing(Makes 2 Servings)

2 heads romaine lettuce, chopped1 cup cherry tomatoes1/2 cup coriander, chopped 1 cup chopped red pepper1/4 cup chopped red cabbage 1/2 cup chopped cucumbers2 tablespoons pumpkin seeds

MANGO-BASIL DRESSING1 cup fresh mango, chopped 1 lime, juiced5 to 6 basil leaves1/2 cup extra virgin olive oil pinch of sea saltpinch of black pepper

Add your dressing ingredients to a blender. Blend until smooth. Add to your salad.

Superfood Miracle with Carrot-Ginger Dressing(Makes 2 Servings)

4 cups spinach1/4 cup goji berries 1/4 cup hemp seeds2 tablespoons dulse flakes 1 tablespoon sesame seeds

CARROT-GINGER DRESSING1 lemon, juiced1/2 cup extra virgin olive oil1/2 cup raw apple cider vinegar1 inch piece of fresh ginger1 carrot, chopped1/4 tablespoon sea salt1/4 tablespoon black pepper 1 tablespoon honey (optional)

Add your dressing ingredients to a blender. Blend until well incorporated. Add water for desired consistency.

Add your salad ingredients to a bowl. Top with your Carrot Ginger Dressing.


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63

Soups

Easy Miso Soup (Makes 3-4 Servings)

1 tablespoon extra virgin olive oil2 celery sticks, chopped3 spring onions onions, chopped2 cups waterSea salt, to tasteBlack pepper, to taste2 to 3 teaspoons miso

SAUTÉ THE VEGETABLES. In a large pot over medium high heat, add the olive oil. When the oil is hot, add the celery and green onions, and sauté for 2 minutes.Allow the vegetables to soften.

PREPARE THE SOUP. Add the water to the pot along with sea salt and black pepper. Cover and bring the soup to a boil. When the soup is boiling, remove from heat. Add miso, and mix until it’s dissolved. Top with chopped spring onion, and serve.

Light Vegetable Soup (Makes 3-4 Servings)

2 tablespoons coconut oil1 large onion, chopped2 cups chopped yellow peppers5 to 6 cloves of garlic, minced1 inch piece of ginger, finely grated 2 large courgette6 cups organic vegetable broth 3 cups spinach

SAUTÉ THE VEGETABLES. Add coconut oil to a hot stock pot. Add chopped onion and yellow peppers. Sauté until soft. Add the garlic and ginger, and sauté for about 1 minute until fragrant. Add the courgette, and toss for 3 to 5 minutes.

ADD THE BROTH. Once the vegetables have softened, add the vegetable broth, and warm through. Add the spinach once the broth is hot. Allow it to wilt before serving.


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Curried Red Cabbage & Sweet Potato Soup(Makes 3-4 Servings)2 tablespoons of coconut oil 2 ribs of celery, chopped1 cup onion, chopped1 medium to large head of red cabbage, chopped5 to 6 cloves of garlic2 cups sweet potato, chopped 1 can coconut milk2 cups vegetable broth2 tablespoons curry powder 1 teaspoon thyme1 teaspoon cayenne (optional)

SAUTÉ THE VEGETABLES. In a large saucepan, add your coconut oil. Add the celery and onion. Allow it to cook down for 3 to 5 minutes. Next add the cabbage and garlic, and sauté for another 3 to 5 minutes.

COOK THE SOUP. Next, add the chopped sweet potato, coconut milk, vegetable broth, curry, thyme, and cayenne (optional). Put the heat on medium, and allow the soup to cook for 25 to 30 minutes, until the sweet potato is soft.

Fennel Pear Soup (Makes 4 Servings)

2 tablespoons coconut oil 1 onion, chopped2 medium to large fennel bulbs, chopped2 large pears peeled, cored, and chopped1 litre vegetable stock or chicken stock (look for organic & yeast-free) 2-3 sprigs thyme

COOK THE SOUP BASE. Heat olive oil in a large pot on a low heat. Sauté onion over low or medium heat for 10-15 minutes until soft and almost browned. Add fennel and pears, and cook for 5-10 minutes, until they start to soften or brown. Add vegetable or chicken stock and thyme.

PUREE THE SOUP. Puree the soup in a high speed blender or use an immersion blender until the soup is smooth and creamy.

Raw Beauty Soup (Makes 2 Servings)

2 large cucumbers1 avocado1 lime, juicedteaspoon sea salt3/4 teaspoon ground cumin dash of cayennefresh coriander, minced

Blend the cucumbers, avocado, lime juice, sea salt, and cumin. Add a dash of cayenne and garnish with fresh coriander.

Raw Hydrating Pea & Avocado Soup2 cups green peas (shelled fresh or thaw out frozen peas)1 avocado1 1/2 cups coconut water1 1/2 teaspoons sea salt 1 tablespoon fresh basil1 teaspoon black pepper 1 lemon, juiced

GARNISHdash of paprika1 tablespoon fresh basildrizzle of extra virgin olive oil

Blend all ingredients, and top with fresh basil. Drizzle olive oil. Add a dash of paprika to each serving.


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Raw Summer Avocado Gazpacho3 large tomatoes1 red pepper handful parsley 1/2 avocado2 garlic cloves1 cucumber1/2 onion2 tablespoons apple cider vinegar 1 teaspoon paprika1 teaspoon sea salt1/4 cup extra virgin olive oil

GARNISH1/2 avocado, chopped1/4 cup fresh coriander

Blend all ingredients. Garnish with chopped avocado and fresh coriander.


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67

Main courses

Kelp it Up! With Ginger Lime Dressing (Makes 2 Servings)

1 pack of kelp noodles 1/4 cup shredded carrots1/4 cup chopped red cabbage1 large spring onion, chopped 1 avocado, diced

GINGER LIME DRESSING1 inch piece of ginger, finely grated 1/4 cup extra virgin olive oil2 limes, juiced2 teaspoons honey Pinch of sea saltPinch of black pepper

Open your package of kelp noodles. Submerge your noodles in warm water for about 5 minutes to soften them. After 5 minutes, drain the water. Use kitchen shears or a knife to make the noodles shorter and easier to eat. Add them to your salad bowl. Top with carrots, red cabbage, a spring onion, and avocado.

To make your dressing, add the ingredients to a jar with a lid. Shake until well incorporated. Serve on top of your salad. Mix until coated.

Slaw Burrito (Makes 2 Servings)

1 cup shredded carrots1 cup shredded red cabbage1 small red onion, thinly sliced

BURRITO DRESSING1 avocado, chopped1 lemon, juiced2 teaspoons raw apple cider vinegar2 tablespoons flaxseed oil1 large garlic clove, minced1 tablespoon honey (optional)

Start making your Burrito Dressing by adding your avocado to a mixing bowl. Use a fork to mash it until chunky. Add the remaining ingredients, and mix until it’s as smooth as you can get it.

In your salad bowl, add the carrots, cabbage, and red onion. Mix with the Burrito Dressing, and toss until well coated. Serve your slaw in a collard or lettuce leaf.

The slaw dressing can be kept in the refrigerator for no longer than 1 to 2 days.

Sautéed Broccoli & Cauliflower (Makes 3-4 Servings)

1 tablespoon coconut oil (add more as needed)1 pound broccoli, cut into florets1 pound cauliflower, cut into florets 1/2 tablespoon sea salt (add 1/4 tablespoon at a time)1/2 cup chopped red pepper 1/2 cup chopped onion4 to 5 cloves garlic, minced 1 inch ginger, grated1/2 lemon, juiced1 teaspoon red chili flakes (optional)

SAUTÉ BROCCOLI AND CAULIFLOWER. In a large sauté pan, add coconut oil. When the pan is hot, add broccoli and ¼ tablespoon of sea salt. Sauté for 3 to 5 minutes until the broccoli turns a bright green. When the broccoli is done, remove from heat, and transfer to a serving bowl. Repeat the process with the cauliflower.

SAUTÉ PEPPERS, ONION, GINGER, AND GARLIC. Once the broccoli and cauliflower have finished cooking, add a tablespoon of coconut oil to the pan. Toss in your red pepper and onion. Sauté until soft (about 3 minutes). Add the minced garlic and grated ginger for about 2 minutes. Remove from heat, and pour the mixture over the broccoli and garlic. Toss in a bowl to mix the flavors. Top with lemon juice and red chili flakes (optional).


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Roasted Summer Vegetables (Makes 3-4 Servings)

2 large red onions, roughly chopped into 1 inch pieces1 cup chopped courgette1 cup chopped yellow squash 1 cup chopped carrot1 cup chopped red pepper2 cups chopped Italian aubergine1 tablespoon dried rosemary1 tablespoon thyme2 tablespoons coconut oil1/2 tablespoon sea salt

PREHEAT YOUR OVEN. Preheat your oven to 180ºC.

ROAST YOUR VEGETABLES. Add your chopped vegetables, rosemary, thyme, and coconut oil to a large mixing bowl. Toss until well coated. Spread your vegetables onto a roasting pan into a single layer. Roast the vegetables for 30 to 35 minutes. The vegetables should be browned and tender. Add sea salt and mix thoroughly.

Roasted Cauliflower1 head of cauliflower, chopped into florets1 teaspoon garlic powder 2 tablespoons coconut oil1/2 bunch flat leaf parsley, minced squeeze of lemon juice1 teaspoon sea salt1 teaspoon red chili flakes (optional)

PREHEAT YOUR OVEN. Preheat your oven to 180ºC.

ROAST THE CAULIFLOWER. In a large bowl, add chopped cauliflower, garlic powder, and coconut oil. Toss until the cauliflower is well coated. Place the cauliflower into a roasting pan in a single layer. Roast in the oven for 30 to 35 minutes. When the cauliflower is tender, remove from the pan, and place it in a serving bowl. Top with minced parsley, lemon juice, sea salt, and red chili flakes (optional).


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Sautéed Baby Pak Choy with Leeks & Fresh Tomatoes (Makes 4 Servings)

2 tablespoons coconut oil1 large leek, washed and thinly sliced8 heads of baby pak choy, washed and chopped1 teaspoon sea salt1/2 teaspoon black pepper1/2 cup grape tomatoes, halved (to be eaten raw)

In a large sauté pan, add your coconut oil. When the pan is warm, add the thinly sliced leeks and sauté on medium heat until soft and lightly browned (about 8 to 10 minutes). When the leeks are browned, add the pak choy along with salt and pepper. Toss the mixture until the pak choy is wilted and bright green (about 2 to 3 minutes). Remove from heat, and add to a serving bowl.Top your pak choy with fresh grape tomatoes.

Steamed Okra (Makes 4 Servings)

When buying okra, it is best to choose pods that are bright green and small (about 2 inches or less). Larger okra tends to be more fibrous and difficult to eat.

450g fresh okra, tops removed1 cup chopped red pepper1 tablespoon flax oilsqueeze of lemon juice5 to 6 basil leaves, minced sea salt to taste

Fill a pot with 1 to 2 inches of water. Place your steam basket inside the pot. Add the fresh okra, and cover. Steam for 3 minutes. Remove the okra, and add it to a serving bowl. Next, steam the chopped red pepper for 1 to 2 minutes. Remove the red pepper, and add it to the bowl with okra. Top with flax oil, lemon juice, basil, and sea salt.

NOTE: If you cannot find okra, or don’t like the taste, you can use other vegetables, like thinly sliced spring greens or carrots.


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Transition Meals

Scrambled Eggs with Spinach & Peppers (Makes 2 Servings)

1 tablespoon coconut oil1/2 cup chopped red pepper1 cup baby spinachpinch of oreganosea salt to tasteblack pepper to taste 2 eggs, beaten

Add your coconut oil to a hot pan, and allow it to melt. Add chopped red pepper, and allow it to soften. After about 2 to 3 minutes, add baby spinach. The spinach should quickly wilt. Season with oregano, sea salt, and black pepper. Next, add the beaten eggs to the vegetables. Tilt the pan so the eggs spread out evenly. Use a rubber scraper or spatula to turn the eggs over so that they don’t harden and burn. Scramble the eggs for 2 to 3 minutes to your desired consistency.

Raw Sweetcorn Salad with Sautéed Salmon

Sweetcorn Salad (Makes 2 Servings)

1 tablespoon coconut oil1/2 cup chopped red pepper1 cup baby spinachpinch of oreganosea salt to tasteblack pepper to taste 2 eggs, beaten

REMOVE THE CORN FROM THE EARS. Pull away the green from each ear of corn. Make sure to remove the silks as well. Next, get a shallow bowl and place one ear of corn inside the bowl while holding the opposite end. Using a very sharp chef’s knife, gently glide the knife down the ear of corn from the top to the end. Repeat until you can get as many kernels off the ear as possible.

MIX THE SALAD. Add the remaining ingredients to the sweetcorn kernels and mix thoroughly.

Sautéed Salmon Makes 4 servings

2 cans of salmon1 tablespoon ground cumin 1 teaspoon paprika1/2 teaspoon cayenne (optional) 1 teaspoon sea salt1 to 2 tablespoons of coconut oil 1 onion, minced1/2 cup red pepper3 cloves of garlic, minced

PREP THE SALMON. Open the cans of salmon, and dump out the water. Place the salmon in a mixing bowl. Use a fork to break up the fish into small pieces. Add the cumin powder, paprika, cayenne (optional), and sea salt. Mix well.

SAUTÉ THE SALMON. Take a large sauté pan, and add the coconut oil. When the pan is hot, add the onion and red pepper. Sauté until soft. Next, add the minced garlic and sauté until fragrant but not burned (about 2 minutes). Finally, add the salmon and sauté until warmed through (about 3 to 5 minutes)..


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Summer Brown Rice Stir Fry (Makes 4 Servings)

3 tablespoons coconut oil1/2 cup chopped yellow pepper 1/2 cup chopped red peppereggs, beatencups cooked brown rice1 cup green peas1/2cup coconut aminos1/2 cup chopped pineapple 2 spring onions, chopped1/2 bunch coriander, chopped

SAUTÉ. Add coconut oil to a large pot. When the pot is hot, add yellow and red pepper. Sauté until soft. Add beaten eggs, and scramble in the pot. When the eggs are firm add brown rice, and green peas. Sauté until warm. Add coconut aminos, and allow the rice to slightly brown. When the rice is slightly brown, add pineapple, spring onions and coriander.


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74

Desserts

Raw Avacado Pudding1 avocado1/2 cup almond, coconut, or hemp milk3 tablespoons raw cacao powder2 tablespoons raw honey or 5 drops of stevia1 teaspoon vanilla extract3 drops mint extract (optional)

BLEND. Using a food processor or high speed blender, combine all ingredients until smooth. Put in refrigerator until it is cold, and then enjoy!

Strawberry Sorbet With Mint (Makes 3-4 Servings)

3 cups frozen strawberries1 cup organic apple juice (ideally juiced at home)OR coconut water4 to 5 mint leaves

BLEND. In a high speed blender add all the ingredients. Blend until well incorporated.

Coconut Water Ice Lollies1 ice lolly mould1 to 2 cups in season, fresh fruits (berries, kiwi, mango, etc.)coconut water

SLICE THE FRUIT. Slice your fresh fruits into bite sized pieces that fit inside the ice lolly mould. Once the fruit is sliced, place it inside the mould, leaving about 1 inch of space at the top.

POUR. Next, fill the mould with coconut water, and place in the freezer for several hours. Once the ice lollies are frozen, they are ready to eat.

Coconut Milk Ice Cubes1 can organic coconut milk 1 ice cube tray

SHAKE THE CAN. Shake the can of coconut milk vigorously before opening. Then open the can, and pour into an ice cube tray. Place the tray into a freezer for several hours until frozen.

You can use your coconut ice cubes in smoothies or in iced herbal teas.

Warmed Pineapple with Coconut1 fresh pineapple, sliced into rings1 tablespoon unsweetened shredded coconut

You can use several techniques to warm your pineapple:

• in a non-stick frying pan• on a barbecue grill• under a grill

Simply place your sliced pineapple rings onto the heat for 2 to 3 minutes on each side. When it’s warm, transfer to a plate, and top with shredded coconut. Enjoy as a topping on your strawberry sorbet, or enjoy it as a snack.


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AutumnRecipes


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Juices

Sweet Sunshine1 green apple, peeled and cored1-cup spinach4 stalks celery1 cucumber2 lemons, peeled

Carrot Blessings5 carrots1 bunch parsley2 lemons, peeled

Detox Baby6 leaves kale1 cucumber5 stalks asparagus5 stalks celery1 inch piece fresh gingerDash of cayenne

Beetroot Zing6 Kale Leaves½ raw beetroot3 carrots1 inch piece of fresh ginger2 lemons, peeled


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Liver Love1 cucumber5 asparagus spears10 stalks celeryHandful of parsleyHandful of coriander2 lemons, peeled2 ounces of aloe vera juice

Constipation Station6 cabbage leaves3 carrots½ cup spinach½ green apple1 inch piece of ginger2 lemons, peeled

Antioxidant Supreme1 red pepper1 carrot1 cucumber6 kale leavesHandful of parsley2 lemons, peeled

Gallbladder Flush8 stalks celery1 cucumber1 lemon with peel1 lemon, peeled3 dandelion greens


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Smoothies

Green Magic1 cup non-dairy milk or water½ cup spinach½ avocado½ teaspoon cinnamon1 teaspoon vanilla extract 1 teaspoon raw cacao powder

*Low in sugar. Good for weight loss and digestion.

Pumpkin Spice1 ½ cups dairy free milk or water½ cup pumpkin puree½ cup spinach 1 teaspoon vanilla extract ½ teaspoon no sugar pumpkin spice (recipe under Dips and Mixes)


Kale is Queen1½ cups non-dairy milk or water4 kale leaves½ avocado1 teaspoon peppermint extract1 ½ to 2 tablespoons raw cacao powder2 mint leaves (optional) 2 tablespoons unsweetened shredded coconut (garnish)


Detox Madness1 ½ cups non-dairy milk or water2 pearsHandful of corianderDash of cayenne1 tablespoon coconut oil1 tablespoon milled flaxseed2 tablespoons hemp seeds (garnish)

Banana Cream1 ½ cups non-dairy milk or water1 cup mixed greens½ banana1 tablespoon sunflower seed butter½ cup berries½ teaspoon cinnamon

Kefir Apple Spice1 cup coconut milk yogurt (homemade) or unsweetened coconut milk kefir1 apple1 tablespoon sunflower seed butterDash of nutmeg powderDash of cinnamon powderDash of ground ginger (OR ½-inch chunk of fresh ginger)

Carrot & Kale Delight1 ½ cups non-dairy milk or water3 kale leaves1 carrot1 apple1 teaspoon ground ginger (OR ½-inch chunk of fresh ginger)1 tablespoon milled flaxseed


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Simple Wellness1 cup non-dairy milk or water1 scoop protein powder3 kale leaves1 avocado1 teaspoon cinnamon1 teaspoon maca1 teaspoon raw honey (optional)Unsweetened shredded coconut (garnish)1 tablespoon goji berries (optional garnish))

Spiced Apple Smoothie1 ½ cups non-dairy milk½ banana, frozen1 apple, cored and chopped1 pitted date3 tablespoons raw pumpkin seeds2 tablespoons hemp protein½ teaspoon cinnamon½ teaspoon ginger½ teaspoon allspiceHandful of ice cubes (optional)


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82

Breakfasts

Apple Chia Seed Pudding (Makes 2 Servings)

2 cups unsweetened non-dairy milk½ teaspoon vanilla extract2/3 cup chia seeds2 tablespoons unsweetened coconut flakes2 apple, cored and chopped2 teaspoons cinnamon

For warm chia seed pudding, place your milk and vanilla extract into a saucepan, and warm over low heat for 2 to 3 minutes. The milk does not have to be boiling hot, just warm enough for your taste. Add your chia seeds to a cereal bowl. When the milk is warm, add the milk to your bowl of chia seeds. Stir continuously for about 2 minutes while the chia seeds absorb the milk. Allow the mixture to sit for 2 to 3 minutes. Top with coconut flakes, apple slices, and cinnamon. Note: If you do NOT want warm chia seed pudding, simply add the milk to your bowl of chia seeds. Stir until the chia seeds have absorbed the milk (about 3 to 5 minutes). Then top with coconut flakes, apples, and cinnamon.

Pumpkin Chia Seed Pudding (Makes 2 Servings)

2 cups unsweetened non-dairy milk½ cup pumpkin puree (use a BPA-free can)½ teaspoon vanilla extract2 teaspoons pumpkin spice (see recipe in Dips and Mixes)1 teaspoon liquid sweetener (stevia, raw honey) - optional2/3 cup chia seeds2 tablespoons unsweetened coconut flakes

Add milk and pumpkin puree to a saucepan, and place it over medium/low heat. Add vanilla extract, pumpkin spice, and sweetener (optional). Mix thoroughly for about 3 minutes until warm, but not boiling. In a separate cereal bowl, add your chia seeds. When the milk and pumpkin mixture is warm, add it to the chia seeds. Mix for 2 to 3 minutes until the chia seeds have absorbed the excess liquid. Top with coconut flakes.


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Grain-Free Porridge (Makes 2 Servings)

2 cups non-dairy milk1 cup raw pumpkin seeds1/4 cup pine nuts½ cup hemp seeds4 tablespoons milled flaxseed 1 cup berries (OR 1 apple, cored and sliced)1 teaspoon cinnamon

Warm your non-dairy milk on a stove top for 2 to 3 minutes. Then remove from the stove, and add it to a cereal bowl. Add the remaining ingredients and enjoy.

You can also enjoy this porridge with refrigerated non-dairy milk.


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Protein Balls

Note: all protein balls must be put in the freezer for 30 minutes to help them to solidify. You can use any protein powder you choose.

Coconut Balls (Makes 4 Balls)

2 tablespoons coconut oil1 tablespoon protein powder1 tablespoon sunflower seed butter3 tablespoons coconut milk2 tablespoons milled flaxseed ½ teaspoon vanilla1 teaspoon cinnamon½ cup unsweetened shredded coconut

Combine all ingredients in a bowl -- EXCLUDING the unsweetened shredded coconut. Line a tray with wax paper. Form the ingredients into little balls. Roll each ball in the unsweetened shredded coconut. Add the balls to the tray, then put into the freezer for 30 minutes to form.

Pumpkin Spice Protein Balls (Makes 10 Balls)

1 tablespoon protein powder2 tablespoons coconut oil2 whole carrots, shredded2 teaspoons pumpkin spice (see recipe in Dips and Mixes)4 tablespoons coconut milk or water1/4 cup sunflower seed butter2 tablespoons raw cacao powder½ cup unsweetened shredded coconut

Combine all ingredients in a bowl -- EXCLUDING the unsweetened shredded coconut. Line a tray with wax paper. Form the ingredients into little balls. Roll each ball in the unsweetened shredded coconut. Add the balls to the tray, then put into the freezer for 30 minutes to form.

Tahini Balls (Makes 6 Balls)

1 tablespoon protein powder½ cup tahini2 tablespoons coconut oil1 tablespoon raw cacao powder3 tablespoons hemp seeds1 teaspoon vanilla1 teaspoon cinnamon

Combine all ingredients in a bowl. Line a tray with wax paper. Form the ingredients into little balls. Add the balls to the tray, then put into the freezer for 30 minutes to form.

Peppermint Madness (Makes 4 Balls)

1 tablespoon protein powder3 dates, soaked (pit removed)½ teaspoon peppermint extract½ cup unsweetened shredded coconut 3 tablespoons coconut milk1 tablespoon raw cacao nibsRaw cacao powder (optional)

Combine all ingredients in a bowl -- EXCLUDING the raw cacao powder. Line a tray with wax paper. Form the ingredients into little balls. Dust with raw cacao powder (optional). Add the balls to the tray, then put into the freezer for 30 minutes to form.


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86

Snacks

Sweet Potato Crisps (Makes 2 Servings)

2 large sweet potatoes, thinly sliced2 tablespoons extra virgin olive oil1 teaspoon cinnamon½ teaspoon sea salt Preheat your oven to 130°C. This recipe requires that the sweet potatoes be thinly sliced in order to be crispy. The best tool for the job is a mandolin. If you don’t have one, you can also use a very sharp knife, however the crisps will not be as crispy. Lightly coat your slices with olive oil and cinnamon. Line a baking sheet with parchment paper. Then place the slices on the parchment paper, making sure they do not overlap. Bake for a total of 2 hours. Halfway through the cooking process, flip the crisps onto the opposite side. When the crisps are done, remove from the oven, and immediately sprinkle with sea salt. Allow the crisps to rest for at least 10 minutes before eating.

Crunchy Kale Chips (Makes 2 Servings)

1 bunch kale1 tablespoon extra virgin olive oil1 heaping tablespoon nutritional yeast½ teaspoon sea salt Preheat your oven to 150°C. Wash, rinse, and dry your kale leaves. Remove the leaves from the stem using your hands (do not use a knife). Continue to rip the kale into bite-sized pieces. Once the kale is ready, add it to a mixing bowl along with the olive oil, nutritional yeast, and sea salt. Mix well, ensuring that all the leaves are coated with the mixture. Line a baking sheet with parchment paper. Place the kale onto the baking sheet in a single layer. Bake for 20 minutes. Once the kale is done, remove the chips from the oven and allow them to rest for 10 minutes before eating.


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Curry Garlic Carrot Fries (Makes 2-3 Servings)

6 large carrots1 tablespoon extra virgin olive oil1 teaspoon curry powder1 teaspoon garlic powder½ teaspoon sea salt Preheat your oven to 220°C. Wash and peel each carrot. Slice the carrots into sticks, then add to a mixing bowl. Add olive oil, curry, and garlic powder. Mix until the carrot chips are well coated. Line a baking sheet with parchment paper. Add the carrot chips in a single layer. Bake for about 20 minutes. When the chips are brown, remove from heat, and immediately sprinkle with sea salt.


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Salads (Makes 2 Servings)

Spinach Salad4 cups spinach1 cup thinly sliced red cabbage1 cup shredded carrots1/4 cup sunflower seeds1 avocado, chopped Add all the ingredients to a large salad bowl. Top with Lemon Basil Vinaigrette.

Mixed Greens with Apple Salad4 cups mixed greens2 apples, cored and chopped½ cup chopped red onion1 avocado, chopped2 tablespoons black sesame seeds Add all the ingredients to a large salad bowl. Top with Tahini Dressing.

Roasted Root Vegetable Salad2 cups roasted root vegetables (parsnip, carrots, beetroots, onions)2 cups mixed greens

Add Protein of your choice. Make a batch of roasted root vegetables using the following ingredients:

• 3 large parsnips, chopped• 2 to 3 large carrots, chopped• 1 to 2 large beetroots, chopped• 1 to 2 large onions, chopped• 2 tablespoons coconut oil• 1 teaspoon sea salt• 1 teaspoon black pepper

Preheat your oven to 180°C. Place all the chopped vegetables into a large bowl. Add coconut oil, salt, and pepper. Mix well. Place on a roasting pan and roast for 15 minutes. Remove from the oven and flip your vegetables onto the opposite side. Roast for an additional 10 minutes. Remove from the oven. While the vegetables cool down, add your mixed greens to a salad bowl. Top the greens with 1 cup roasted vegetables. Top with Raw Apple Cider Vinegar Dressing. Enjoy with a protein of your choice, if desired.


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Massaged Kale with Fennel & Pine Nuts4 cups chopped kale1 large lemon, juiced1 large garlic clove, minced (OR ½ teaspoon garlic powder)1/4 cup extra virgin olive oil1 teaspoon sea salt1 teaspoon black pepper1 cup shredded carrots1 cup chopped celery½ cup sliced fennel1/4 cup pine nuts Add kale to a large mixing bowl along with lemon juice, garlic, olive oil, salt, and pepper. Using clean, bare hands, massage the kale until it is wilted (about 2 to 3 minutes). Once the kale is ready, top your salad with carrots, celery, fennel, and pine nuts. No extra dressing is needed.

Courgette Spiral Salad with Fennel2 small to medium courgettes, spiraled1 cup fennel, sliced1 cup grated carrots Spiralize the courgettes, and place them in a large salad bowl. If you don’t own a vegetable spiralizer, use a vegetable peeler to make long strips. Discard the seeded middle portion. Add fennel and carrots to your courgettes. Top with Tahini Dressing.

Watercress with Red Cabbage1 bunch watercress1 cup thinly sliced red cabbage1 cup shredded carrots2 tablespoons dulse flakes2 tablespoon black sesame seeds1 avocado, chopped Add all the ingredients to a large salad bowl. Top with Raw Apple Cider Vinegar Dressing.


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91

Dressings (Makes 2-3 Servings)

Raw Apple Cider Vinegar Dressing1/4 cup raw apple cider vinegar1 large garlic clove, minced1/3 cup extra virgin olive oil1 teaspoon raw honey or stevia liquid½ teaspoon sea salt½ teaspoon black pepper Place all the ingredients in a small jar, and shake vigorously. Shake again before adding to a salad. This dressing can be stored in the refrigerator for a week to 10 days.

Lemon Basil Vinaigrette1/3 cup extra virgin olive oil2 to 3 lemons, juiced1 teaspoon raw apple cider vinegar1 large garlic clove1 teaspoon dried basil½ teaspoon sea salt Place all the ingredients in a small jar and shake vigorously. Shake again before adding to a salad. This dressing can be stored in the refrigerator for a week to 10 days.

Tahini Dressing3/4 cup tahini1 large garlic clove, minced2 lemons, juiced3/4 cup extra virgin olive oil1 teaspoon sea salt1 teaspoon black pepper Whisk all the ingredients until creamy. Allow to sit for 15 minutes before eating. This dressing can be stored in the refrigerator for a week to 10 days.


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Raw Soups

Sweet Potato Cumin Soup (Makes 2 Servings)

2 cups water2 sweet potatoes, chopped1 carrot½ onion1 avocado1 cup spinach1 teaspoon ground cumin1/4 teaspoon sea salt2 tablespoons fresh basil (garnish)

Place all the ingredients (except for the basil) in a blender. Blend until smooth. Add the fresh basil as garnish.

Avocado Soup (Makes 2 Servings)

1 avocado1 tomato1/4 onion, chopped1 cup spinach1 lime, juiced1 teaspoon ground cumin

Add all the ingredients to a blender and blend until smooth.

Carrot Spice (Makes 2 Servings)

4 carrots2 avocados (reserve ½ for the topping)1 teaspoon ginger½ teaspoon cinnamon1/4 teaspoon sea saltDash of red chilli flakes2 cups water or coconut milk

Add all the ingredients into a blender and blend well. Top with avocado.

You may also top your soup with raw coconut cream, coconut milk kefir, or homemade coconut yogurt.


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Warm Soups

Lemon Cumin Courgette Soup (Makes 4 Servings)

8 cups vegetable stock (yeast-free & organic) OR water 2 large onions, chopped4 large carrots, chopped2 large courgette, chopped2 stalks of celery, chopped4 large garlic cloves, minced (OR 2 teaspoons garlic powder)1 tablespoon ground cumin1 tablespoon paprika1 tablespoon sea salt1 teaspoon cayenne pepper (optional)½ bunch fresh parsley, roughly chopped1 lemon, sliced into wedges Add vegetable stock (OR water), onions, carrots, courgette, celery, garlic, cumin, paprika, salt, and cayenne pepper (optional), to a large soup pot. Turn on medium high, and cook for about 20 minutes or until all the vegetables are soft. Taste for salt. Add chopped parsley before serving. Serve the soup in bowls. Add a squeeze of lemon juice before eating.


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Italian Vegetable Stew (Makes 4 Servings)

8 cups vegetable stock (organic and yeast free) OR water1 bay leaf2 large courgette, roughly chopped2 large red pepper, chopped1 large onion, chopped2 stalks celery, chopped2 large carrots, chopped1 large aubergine, chopped4 large garlic cloves, minced (or 2 teaspoons garlic powder)½ bunch fresh basil leaves, chopped (OR 3 to 4 teaspoons dried basil)½ bunch fresh parsley, chopped1 tablespoon sea salt (add less if your vegetable stock has salt)1 tablespoon black pepper1 tablespoon red chili flakes (optional) Add vegetable stock (or water), bay leaf, courgette, peppers, onion, celery, carrots, aubergine and garlic to a large soup pot. Cook for about 25 to 30 minutes until the aubergine is soft. Add basil, parsley, sea salt, black pepper, and red chili flakes. Simmer for another 3 minutes and serve.

Butternut Pumpkin Sage Soup (Makes 4 Servings)

8 cups vegetable stock (organic and yeast-free) OR water1 bay leaf4 cups chopped butternut squash2 cups chopped pumpkin2 stalks celery, chopped1 large onion, chopped½ bunch fresh sage (or 3 to 4 teaspoons dried sage)1 tablespoon sea salt1 tablespoon black pepper Add vegetable stock (or water), bay leaf, butternut squash, pumpkin, celery, and onion to a large soup pot. Place on medium high heat and cook for about 30 minutes (or until the squash is soft). Add sage, salt, and pepper. Simmer for another 3 to 5 minutes. You can serve this soup as is, or make it smooth by blending it in batches with a blender or using an immersion blender.


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Creamy Garlic Rosemary Cauliflower Soup(Makes 4 Servings)

6 cups water1 large head of cauliflower, cut into florets1 onion, chopped4 large cloves of garlic, minced1 tablespoon fresh rosemary (OR dried rosemary), minced1 tablespoon sea salt1 tablespoon black pepper½ bunch fresh parsley1 tablespoon extra virgin olive oil Add water and cauliflower florets to a large soup pot. Add onion, garlic, rosemary, sea salt, and black pepper. Simmer on medium/high heat for about 15 minutes. The cauliflower should be soft. Carefully blend the hot mixture in batches using a blender or an immersion blender. Taste for salt. Top with fresh parsley and olive oil before serving.

Miso Soup (Makes 3-4 Servings)

4 cups water1 tablespoon dried seaweed, (dulse or nori)1 cup spinach4 tablespoons miso of your choice

Rinse the sea vegetables. Rinse the sea vegetables in cold water for 10 minutes (if using arame, do not soak). Wipe with a towel to remove excess sodium. Fill a pot with water. Bring the water to a boil. Add the seaweed and let dissolve. Simmer for about 2 minutes.

Mix in the miso. Remove a few tablespoons of broth from the pot to mix with the miso in a separate container to form a puree. Place the miso puree in the soup 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.


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Mung Bean Soup(Makes 4 Servings)

2 cups whole, green mung beans (soaked overnight)4 cups water2 large carrots, chopped2 stalks celery, chopped1 large onion, chopped1 tablespoon grated ginger (OR 1 teaspoon ground ginger)4 large garlic cloves, chopped (OR 1 teaspoon garlic powder)1 teaspoon ground cumin1 teaspoon ground coriander1 teaspoon turmeric1 teaspoon sea salt1 teaspoon black pepper Drain and rinse your mung beans. Add all the ingredients to a large soup pot. Simmer for about 40 minutes. Stir occasionally. Ensure that the beans are tender before serving.

Hot meals Remember to add your choice of protein to every meal

Smoky Brussel Sprouts with Lemon (Makes 4 Servings)

1 pound Brussels sprouts, split in half (tough outer leaves removed)1 tablespoon coconut oil1 teaspoon paprika1 large lemon, thinly sliced1 teaspoon sea salt1 teaspoon black pepper Preheat your oven to 200°C. Add all the ingredients to a large mixing bowl. Be sure that the lemon is thinly sliced or it will not cook well in the oven. Mix well. Place the mixture on a baking sheet. Bake for 35 to 40 minutes.

Sautéed Swiss Chard with Coconut Milk (Makes 4 Servings)

1 teaspoon coconut oil1 onion, sliced1 large leek, sliced½ cup coconut milk1 bunch Swiss chard, thinly sliced1 teaspoon curry powder½ teaspoon salt1 teaspoon black pepper Warm a large sauté pan over medium/low heat. Add coconut oil. When the pan is hot, add onions and leeks. Sauté for about 5 to 7 minutes until the onions and leeks are soft. Add coconut milk, Swiss chard, curry powder, salt, and pepper. Sauté for an addition 3 minutes until the Swiss chard is wilted. Serve immediately.


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Roasted Vegetables with Turmeric (Makes 4 Servings)

2 large carrots, chopped2 large beetroot, peeled and chopped1 large squash (butternut, acorn, etc.), chopped1 large onion, chopped1 tablespoon coconut oil1 teaspoon turmeric1 teaspoon salt1 teaspoon black pepper½ teaspoon cayenne pepper (optional) Preheat your oven to 200°C. Add all the ingredients to a large mixing bowl. Mix well. Spread the mixture evenly onto a baking tray. Roast for about 30 minutes until the vegetables are tender.

Roasted Sweet Potato & Onions (Makes 4 Servings)

3 to 4 large sweet potatoes, chopped1 large onion, chopped1 tablespoon coconut oil1 teaspoon black pepper1 teaspoon sea salt Preheat your oven to 200°C. Add the sweet potatoes, onion, coconut oil, and black pepper to a large mixing bowl. Mix well, and spread evenly on to a baking tray. Roast for about 20 to 25 minutes. Sprinkle with sea salt and serve.

Lemon Coriander Cauliflower Rice(Makes 4 Servings)

1 large head of cauliflower, cut into florets1 lemon, juiced1 teaspoon coconut oil½ teaspoon ground cumin½ teaspoon cayenne (optional)½ bunch coriander Ground your cauliflower florets into a rice-like texture using a food processor, blender, or hand grater. Place the “rice” into a large serving bowl. Add lemon juice, coconut oil, cumin, and cayenne. Mix thoroughly and transfer to a wok or frying pan. Sauté for 2-3 minutes over medium heat. Add chopped coriander to serve.


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Lemon Garlic Chicken (Makes 4 Servings)

900g boneless, skinless chicken breasts cut into 1 inch cubesSea salt, to tasteBlack pepper, to taste1 to 2 tablespoons coconut oil1 large carrot, chopped3 large garlic cloves, minced (OR 1 teaspoon garlic powder)1 large lemon, juiced½ bunch coriander (used for garnish) Put all the ingredients into a plastic bag. Marinate the chicken in the refrigerator for at least 1 hour before cooking (overnight for best results). Place a large sauté pan over medium high heat. When the pan is hot, add the chicken. You may need to add a little coconut oil to the pan if the chicken begins to stick. Sauté for about 5 to 7 minutes until the chicken is cooked all the way through. Garnish with coriander.

Chilli Lime Salmon(Makes 4 Servings)

450g salmon, cut into 4 filets 1 tablespoon coconut oil2 limes, juiced1 teaspoon sea salt1 teaspoon chili powder Preheat your oven to 220°C. Rinse the salmon, and pat it dry. Place the filets on a baking sheet. Rub each filet with coconut oil and lime juice. Sprinkle with sea salt and chili powder. Allow the filets to marinate for at least 15 minutes before roasting. Roast the salmon for about 10 to 12 minutes.


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Dips & Mixes

Pumpkin Spice MixMix the following in an airtight jar1/3 cup ground cinnamon1 tablespoon ground ginger1 tablespoon ground nutmeg1 ½ teaspoons ground cloves1 ½ teaspoons ground allspice

Guacamole (Makes 2 Servings)

2 avocados1 Roma tomato, chopped1 spring onion1 small jalapeno, chopped (optional)1 teaspoon ground cumin1 large garlic clove, minced (OR ½ teaspoon garlic powder)1/4 teaspoon sea salt½ teaspoon black pepper Add avocado to a mixing bowl. Mash it with a fork. Add the remaining ingredients, and mix well. Serve immediately. If you will be eating this later, add a few tablespoons of lemon or lime juice along with some olive oil. Cover it well so that air does not hit the surface, causing it to turn brown.


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Rosemary Garlic Bean-Free Hummus(Makes 4 Servings)

2 raw courgette, chopped3/4 cup tahini1/4 cup extra virgin olive oil1 teaspoon rosemary (fresh or dried)½ cup fresh lemon juice2 teaspoons sea salt2 garlic cloves Add all the ingredients to a blender or food processor. Blend until smooth.

Detox Pesto1 bunch basil leaves1 bunch coriander1 bunch parsley1 bunch mint leaves½ cup sunflower seeds2 cloves garlic1 teaspoon sea salt1/4 cup extra virgin olive oil

Add the herbs, sunflower seeds, garlic, and sea salt to a blender or food processor. Begin to process and slowly add the olive oil. Feel free to add more olive oil until the mixture becomes a smooth paste. Cover and store in the refrigerator for at least 30 minutes before serving.


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102

Transition Meals

Buckwheat Porridge (Makes 2 Servings)

2 cups raw buckwheat, soaked overnight1 cup non-dairy milk2 tablespoons liquid sweetener (raw honey, stevia, or maple syrup)1 teaspoon vanilla extract½ cup hemp seeds1/8 teaspoon sea salt1 teaspoon cinnamon Drain and rinse your soaked buckwheat. Place in a serving bowl. Warm your non-dairy milk on the stove for about 3 minutes. Pour the non-dairy milk over the buckwheat. Add the remaining ingredients, and mix well. Serve immediately. Add bananas, berries, or other fresh fruit for variety.

Eggs in a Muffin Pan (1 egg muffin makes 1 serving)

1 to 2 tablespoon coconut oil1 small onion, chopped1 spinach or kale, chopped1 red bell pepper, chopped3 Eggs (1 egg per muffin)1 teaspoon sea salt1 teaspoon black pepper Preheat your oven to 180°C. Oil each muffin tin with coconut oil. Evenly divide the onion, spinach and bell pepper amongst the muffin tins. Carefully crack one egg into each muffin tin, preferably without breaking the yolk (if you break it, it’s still good). Top with sea salt and black pepper. Bake for about 15 minutes until the middle is well done.

Cashew Curry (Makes 4 Servings)

½ can coconut milk1/4 cup water1 cup green beans2 large carrots, chopped1 cup chopped cauliflower1 red pepper, chopped1 large onion, chopped3 garlic cloves, minced1 tablespoon minced ginger (OR 1 teaspoon ground ginger)1 teaspoon curry½ teaspoon cayenne (optional)½ cup cashews (for garnish)½ bunch coriander (for garnish) Add all the ingredients to a large saucepan (EXCLUDING cashews and coriander). Cook for about 10 to 15 minutes until the vegetables are soft and the mixture is fragrant. Remove from heat, and serve in bowls. Top each bowl with cashews and coriander.


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Desserts

Baked Apple (Makes 4 Servings)

4 apples, cut in half (remove the core and seeds)1 lemon, juiced2 tablespoons coconut oil1/4 cup oats1 teaspoon cinnamon1 teaspoon ground ginger1/8 teaspoon sea salt Preheat your oven to 180°C. Add the apples to a baking sheet, cut side up. Sprinkle the apples with lemon juice to prevent browning. In a separate bowl, add coconut oil, oats, cinnamon, ginger, and sea salt. Mix well. Spoon the mixture evenly onto the apple slices. Bake for about 30 minutes.

Warm Milkshake (Makes 2 Servings)

1 can coconut milk, warmed on the stove3 to 4 pitted dates2 tablespoons raw cacao powder1 teaspoon cinnamon½ banana Add all the ingredients to a blender in the order listed. Blend until smooth.

Chaga Medicinal Milkshake1 cup dairy free milk1 cup chaga tea*1 teaspoon cinnamon1 teaspoon vanilla extract1 teaspoon raw honey or stevia to tasteHandful of goji berries

Blend and consume. Serve at room temperature, cold with ice, or warmed on a stove top.*To make chaga tea, add 1 tablespoon chaga powder to one cup hot water.


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Coconut Cream with Warmed Apple Slices(Makes 2 Servings)

1 can coconut milk, refrigerated for several hours1 teaspoon coconut oil2 apples, cored and sliced1 teaspoon raw honey1 teaspoon cinnamon½ teaspoon nutmeg Place a can of coconut milk in the refrigerator for several hours. The coconut milk fats will harden. Add coconut oil to a sauté pan over medium heat. Add the apple slices. Warm for 3 to 5 minutes. Transfer to two serving bowls. Top with coconut cream (the hardened coconut milk fat), raw honey, cinnamon, and nutmeg.


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WinterRecipes

Smoothies

Green Smoothie Madness1 cup water or almond, hemp, or coconut milk1 banana, frozen½ avocado Handful of parsley1 cup kale or baby spinach1 tablespoon ground flax seeds 1 tablespoon chia seeds1 teaspoon cinnamon½ teaspoon vanilla (optional) Stevia to taste3 to 4 ice cubes

Spinach & Pumpkin Seed Power Smoothie1 cup water or almond, hemp or coconut milk3 tablespoons pumpkin seeds1 small frozen banana, sliced into 2-inch chunks1 cup frozen blueberries1 cup spinach1 tablespoon ground flax seeds 1 tablespoon chia seeds1 teaspoon cinnamon Stevia to taste3 to 4 ice cubes (optional)

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Cranberry Bliss Smoothie1 cup water or almond, hemp or coconut milk1 cup of mixed berries (frozen)¼ cup unsweetened cranberry juice concentrate½ avocado1 tablespoon ground flax seeds 1 tablespoon chia seeds1 teaspoon ginger (optional)1 teaspoon cinnamon3 to 4 ice cubes (optional)

Chocolate-covered Berries Smoothie1 cup water or almond, hemp or coconut milk½ avocado1 cup of frozen berries1 tablespoon ground flax seeds1 tablespoon chia seeds 1 tablespoon raw cacao 3-4 ice cubes (optional)½ dropper of vanilla stevia 3 to 4 ice cubes

Fig Power Smoothie1 ½ cups almond milk, hemp or coconut milk3-4 fresh figs, washed, stems removed, and halved1 frozen banana1 cup spinach1 teaspoon cinnamon1 tablespoon chia seeds or flax seeds3 to 4 ice cubes

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Chocolate & Kale Smoothie1 cup coconut, hemp, or almond milk 1 frozen banana1 cup of kale3 tablespoons of cacao nibs 1 tablespoon of raw cacao 5 to 6 ice cubes

Green Chia Smoothie½ cup almond, hemp or coconut milk 1 cup frozen berries½ avocado2 tablespoons chia seeds1 handful of greens (spinach or kale)¼ teaspoon cinnamon 4 to 5 ice cubes

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Warm Breakfasts

Warm Chia Breakfast Pudding 1 cup dairy-free milk of your choice (coconut, almond or hemp)1/3 cup chia seeds1 tsp vanilla extract (optional)

Assemble the night before. The night before you want the pudding for breakfast, mix the dairy-free milk, chia seeds, and vanilla if using in a container with a lid. Shake well and let it sit overnight in the refrigerator.

The next morning. The next morning, transfer the chia pudding from the container to a pot on the stove. Warm it for 2 to 3 minutes and serve it in a bowl.

Add your choice of cinnamon, ginger, or vanilla.

Serving suggestion. Add a sweetener of your choice. Top with dried apricots, pomegranate seeds, sliced apple or pear, etc.

Sweet Potato Breakfast Hash1 tablespoon extra virgin olive oil 1 small onion, chopped1 red pepper, chopped1 medium sweet potato, chopped½ cup lentils2 garlic cloves, chopped½ teaspoon sea salt½ teaspoon black pepper½ teaspoon red chili flakes (optional) Sauté the vegetables. In a large sauté pan over medium heat, add the extra virgin olive oil. When the pan is hot, add chopped onion and pepper. After 2 to 3 minutes, add chopped sweet potato and sauté until soft (about 8 to 10 minutes). When the sweet potatoes are almost done, add the lentils, garlic, sea salt, black pepper, and red chili flakes (optional).

Serving suggestions. Top with diced avocado, guacamole, or homemade salsa.

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Grain-Free Porridge ¼ cup raw pumpkin seeds 2 tablespoons flax seeds1 tablespoon chia seeds2 tablespoons unsweetened shredded coconut1 teaspoon cinnamon½ teaspoon ginger½ teaspoon vanilla extract½ cup warm dairy-free milk of your choice Grind the cereal. In a coffee grinder or blender, add the pumpkin seeds, flax seeds, chia seeds, and shredded coconut. Grind or blend until fine. Place in a serving bowl. Add the warm dairy-free milk of your choice, as well as the cinnamon, ginger and vanilla extract into the cereal and stir.

Serving Suggestions. Add allspice or garam masala to your cereal. You may also add a teaspoon of the sweetener of your choice. Top your cereal with sliced bananas, apples, shredded coconut, etc.

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Juices

De-Bloat & Love the Liver10 asparagus stalks3 cucumbers4 celery stalks1 lemon

Juice all ingredients and enjoy.

Ground Me3 carrots1 beetroot (you can also add the stems if you desire)3 celery stalks½-inch piece of ginger Juice of one lemon Juice the carrots, beetroot, celery and ginger. Stir the lemon juice in and enjoy.

Lemon Love4 lemons, juiced with the rind 1 handful of kale ¼-inch piece of gingerDash cayenne pepper (optional) Juice the lemons with the rind, the kale, and the ginger. Sprinkle cayenne on top to aid digestion.

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Apple Power2 apples¼-inch piece of ginger 2 carrotsHandful of spinach 1 lemonJuice all the ingredients and enjoy.

Lovely Liver5 celery stalks1 cucumber1 handful of lettuce 1 apple1 handful of parsley 1 lemon1 cup coconut water Juice the celery, cucumber, lettuce, apple, parsley and lemon. Stir the cup of coconut water into the juice and enjoy.

Vitality Boost2 cucumbers5 stalks of celery5 stalks of asparagusHandful of greens of your choice 2 lemons with the rindDash of cayenne pepper (optional)

Juice the cucumbers, celery, asparagus, greens, and lemons. Add a sprinkle of cayenne if desired.

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De-Bloat Juice10 asparagus spears3 cucumbers4 celery stalks Juice of 2 limes

Juice the asparagus, cucumbers and celery. Add the lime juice and enjoy.

Nourish You3 carrots1 beetroot½ apple¼-inch piece of ginger

Juice all the ingredients and enjoy.

A Green Kiss5 stalks celery6 Swiss chard leaves1 apple1 small cucumber1 lemon Juice all ingredients and enjoy.

Dips

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, omit that as well.

Guacamole1 to 2 ripe avocados1 red or yellow pepper, chopped½ lemon, juiced½ lime, juiced1 tablespoon raw apple cider vinegar Parsley to garnish Mix in a bowl. Mash the avocados in a bowl. Add the chopped red or yellow pepper, lemon juice, lime juice, and apple cider vinegar. Mix well, garnish with parley, and serve.

Bean-Less Hummus1 courgette½ cup tahini3 sun-dried tomatoes¼ cup fresh or dried basil½ teaspoon sea salt1 teaspoon black pepper 1 garlic clove, minced1 tablespoon apple cider vinegar 1 lemon, juiced¼ to ½ cup water (as needed) Blend the ingredients. Blend all ingredients together in a food processor or blender. Add water until desired consistency is reached.

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Deliciously Detoxing Pesto1 cup basil leaves, washed and loosely packed½ cup fresh sorrel leaves, coriander, or mint2 sun-dried tomatoes1 lemon, juiced2 cloves fresh garlic¼ to ½ cup extra virgin olive oil as neededSea salt to taste Combine the ingredients. Combine the basil, sorrel (or coriander or mint), 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 salt to taste. Storage instructions. Cover tightly and chill in the refrigerator for at least 1 hour to saturate the flavours. If storing overnight, pour a thin layer of extra virgin olive oil over the top of the pesto to help keep it bright green.

Lean Sweet Potato Dip2 sweet potatoes2 tablespoons vanilla hemp protein powder1 lemon, zested and juiced1 teaspoon sea salt¼ teaspoon cayenne pepper (optional) Roast the sweet potato. Preheat the oven to 180°C. Wash the sweet potatoes and pierce them with a fork. Wrap the sweet potatoes with aluminium foil. Place in the oven on a baking tray for 45 minutes to 1 hour. When the sweet potatoes are tender, remove from the oven and allow to cool for 15 to 20 minutes.

Mix the dip. Put the warm sweet potatoes in a blender or food processor with the skin. Add the vanilla hemp protein powder, lemon zest and juice, grated ginger, sea salt, and cayenne pepper (optional). Blend until well incorporated. Add a bit of water, one tablespoon at a time, until you reach your desired consistency. Taste and adjust seasonings to your preference.

Serving suggestion. Add dried cranberries if desired. Serve with raw vegetables like carrots, cucumbers, radishes, celery, etc.

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Spinach Hemp Dip(adapted from The Raw Project)¾ cup shelled hemp seeds 2 cups baby spinach2 tablespoons nutritional yeast 1 lemon, juiced1 tablespoon apple cider vinegar¼ teaspoon sea salt1 spring onion½ cup water Blend the dip. Add the hemp seeds, spinach, nutritional yeast, lemon juice, apple cider vinegar, sea salt, spring onion, and water to a blender. Blend until well mixed. Serve with raw vegetables or crackers.

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Raw Meals

Savoury Sunflower Seed Pate in a Collard WrapSUNFLOWER SEED PATE 2/3 cup raw sunflower seeds, soaked for 8 hours1 large celery stick1 large clove of garlic2 teaspoons dried thyme¼ teaspoon sea salt½ teaspoon black pepper1 large lemon, zested and juiced¼ cup extra virgin olive oil1 large collard leaf to use as a wrap Variation: add 1 teaspoon of curry powder and a pinch of cayenne pepper to the pate for a touch of Indian flavour.

Suggested pate toppers: shredded carrot, sliced avocado, sliced red pepper, chopped red onion, sliced cucumber, sprouts.

Prepare the sunflower seed pate. Drain the sunflower seeds of excess water. Add the sunflower seeds, celery, garlic, thyme, sea salt, black pepper, lemon juice with the zest, and extra virgin olive oil to your blender or food processor. Blend until well incorporated. The pate should be smooth but still have some texture to it.

Assemble the wrap. Wash your collard leaf and pat dry with a clean paper towel. Lay the leaf flat on a cutting board. Take a small knife and remove the thick rib of the stem so that it lies flat. Place ¼ cup of the pate on your collard leaf. Add any of the suggested toppings. Roll the collard leaf like a burrito. Enjoy.

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Massaged Kale with Apple4 cups of kale, thinly sliced 1 cup parsley, chopped1 large lemon, juiced 1 avocado, chopped4 tablespoons extra virgin olive oil¼ teaspoon sea salt¼ teaspoon black pepper 1 large apple, chopped¼ cup carrots, shredded Suggested toppings: pumpkin seeds, dried cranberries

Prepare the kale. Add kale, parsley, lemon juice, avocado, extra virgin olive oil, sea salt, and black pepper to a large bowl. Massage the kale and other ingredients with clean hands. The kale should turn a bright green and become softer. Massage until well incorporated. Taste and adjust seasoning as needed.

Add remaining ingredients. Add your chopped apple and shredded carrots to the kale mixture. Toss. Top with pumpkin seeds and dried cranberries if desired.

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Salads

Mediterranean Salad2 cups mesclun lettuce1 cup flat leaf parsley, chopped 1 carrot, shredded1 large apple, chopped¼ cup shredded beetroots10 fresh mint leaves, roughly torn to small pieces1 avocado, choppedKalamata olives, chopped (optional) DRESSING2 large garlic cloves, minced 1 large lemon, juiced¼ cup red wine vinegar¼ cup extra virgin olive oil½ teaspoon Dijon mustard 1 teaspoon dried oregano¼ teaspoon sea salt¼ teaspoon black pepper Prepare the dressing. Preparing the dressing first allows the flavours to intermingle before using it on your salad. Add all the ingredients to a jar with a lid. Shake vigorously. Taste and adjust seasonings to your preference. Allow the dressing to sit for at least 15 minutes before dressing your salad.

Toss the salad. Add your mesclun lettuce, parsley, shredded carrot, apple, beetroots, and mint leaves to a large salad bowl. Add enough dressing to coat the salad, but not drown it.

Mix thoroughly. Top with chopped avocado and kalamata olives (optional). Enjoy!

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Red Alert Salad2 cups chicory lettuce (or your choice) 1 bunch beetroot greens, thinly sliced½ cup shredded beetroots½ cup shredded carrots¼ small red cabbage, thinly sliced DRESSING2 lemons, juiced10 basil leaves1 small pepper¼ cup extra virgin olive oil 1 small apple, chopped1-inch piece of fresh ginger 1 small garlic clove¼ teaspoon salt¼ teaspoon pepper

Prepare the dressing. Preparing the dressing first allows the flavours to intermingle before using it on your salad. Add the lemon juice, basil, bell pepper, olive oil, apple, ginger, garlic, salt, and pepper to a blender. Blend until smooth. Taste and adjust seasonings to your preference. Allow the dressing to sit for at least 15 minutes before dressing.

Toss the salad. Add your chicory lettuce, beetroot greens, shredded beetroots, carrots, and red cabbage to a large salad bowl. Add enough dressing to coat the salad, but not drown it.

Mix thoroughly. Enjoy!

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Sweet & Spicy Collard Slaw1 bunch collard greens, thinly sliced½ small red cabbage, thinly sliced1 large carrot, shredded½ teaspoon red chilli flakes (optional) DRESSING2 navel oranges, juiced¼ cup raw apple cider vinegar½ cup extra virgin olive oil2 teaspoons powdered cumin1 date, pitted1 small garlic clove¼ teaspoon sea salt¼ teaspoon black pepper Prepare the dressing. Preparing the dressing first allows the flavours to intermingle before using it on your salad. Add the orange juice, raw apple cider vinegar, olive oil, cumin, pitted date, garlic clove, sea salt, and black pepper to a blender. Blend until smooth.Taste and adjust seasonings to your preference. Allow the dressing to sit for at least 15 minutes before dressing your salad.

Toss the salad. Add your thinly sliced collards, red cabbage, and carrot to a large salad bowl. Add enough dressing to coat the salad, but not drown it. Add red chilli flakes if desired.

Mix thoroughly. Enjoy!

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Detox Herb Salad1 head broccoli, chopped into bite-sized pieces½ head cauliflower, chopped into bite- sized pieces1 large carrot, shredded1 pear, chopped¼ cup minced red onion½ bunch coriander, minced½ bunch dill, minced½ bunch mint leaves, minced Suggested salad toppings: diced avocado, dried cranberry, and sprouts of your choice.

DRESSING2 lemons, juiced¼ cup raw apple cider vinegar (omit if you have acid reflux)¼ cup extra virgin olive oil¼ teaspoon sea salt¼ teaspoon black pepper Prepare the dressing. Preparing the dressing first allows the flavours to intermingle before using it on your salad. Add the lemon juice, raw apple cider vinegar, olive oil, sea salt, and black pepper to a container with a lid. Shake vigorously until well blended. Taste and adjust seasonings to your preference. Allow the dressing to sit for at least 15 minutes before dressing your salad.

Toss the salad. It is important to chop your broccoli and cauliflower into small pieces for easier digestion. Try pulsing them in a food processor, or use a sharp knife to chop them into bite-sized pieces. Add the broccoli and cauliflower to a large salad bowl along with the shredded carrot, chopped pear, red onion, coriander, dill, and mint. Add enough dressing to coat the salad, but not drown it.

Mix thoroughly. Add any of the suggested toppings if desired. Enjoy!

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Cooked Meals

FOR STEAMING - IF YOU DON’T OWN A STEAMER BASKET, SIMPLY BOIL THE VEGETABLES WITH SOME FILTERED (IDEALLY) WATER UNTIL TENDER, USUALLY ABOUT 10 MINUTES.

Smoky Roasted Brussels Sprouts1 pound Brussels sprouts, trimmed and halved (lengthwise)1 large red onion, thickly sliced2 tablespoons extra virgin olive oil1 teaspoon smoked paprika½ teaspoon sea salt½ teaspoon black pepper Preheat the oven. Preheat your oven to 180°C.

Prepare your Brussels sprouts. Rinse the Brussels sprouts and cut them in half, lengthwise. Add them to a large bowl.

Slice your onions. Take the red onions and remove the skin. Slice in ¼-inch thick slices. Add them to the bowl with the Brussels sprouts.

Mix in the spices. Add the extra virgin olive oil, smoked paprika, sea salt, and black pepper to the Brussels sprouts and onions. Mix thoroughly using your hands so that everything is well incorporated.

Roast. Remove the mixture from the bowl and place it onto a baking sheet. Spread evenly across the pan. Roast for 20 to 25 minutes. Remove from the oven and allow the vegetables to cool for 5 to 10 minutes. Best if eaten while warm. Enjoy!

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Sweet & Sour Kale with Apricots1 bunch kale (any variety), chopped 1 medium onion, thinly sliced6 dried apricots, soaked and chopped 2 tablespoons apple cider vinegar1 tablespoon extra-virgin olive oil½ teaspoon sea salt½ teaspoon black pepper Soak the dried apricots. Take your dried apricots and put them into a bowl with enough warm water to cover. Allow them to soak for 30 minutes to 1 hour. When the apricots are soft, chop them into small pieces.

Prepare the vegetables. Wash and chop your kale into bite-sized pieces. Peel and slice your onions into thin slices. Set aside and warm your pan.

Cook. Set a large sauté pan on medium high heat and add 1 tablespoon of extra virgin olive oil. When the pan is hot, add the sliced onions. Sauté the onions until they are soft. Add the kale and chopped apricots. Sauté until the kale is wilted and tender. Add the apple cider vinegar, sea salt, and pepper. Coat the vegetables thoroughly. Turn off the heat and allow the dish to marinate for five minutes before serving. Enjoy!

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Garlic Ginger Detox Sauté1 tablespoon coconut oil (or extra virgin olive oil)2 teaspoons sesame seeds, toasted1 small onion, thinly sliced1-inch piece of ginger, shredded 2 cups shredded purple cabbage½ cup chopped mushrooms 1 cup shredded carrot2 garlic cloves, minced1 tablespoon coconut aminos*½ teaspoon toasted sesame oil *Note: If you do not have coconut aminos, you can substitute soy sauce, or ½ teaspoon of sea salt.

Toast the sesame seeds. Heat a dry sauté pan on low flame. When the pan is hot, add the sesame seeds. Toast for about 2 minutes until golden. Remove the sesame seeds from the pan so that they don’t continue cooking. Set aside to use in the final step.

Preheat pan. Take a sauté pan and add 1 tablespoon of coconut oil.

Sauté. When the coconut oil is hot, add the onions. Sauté until soft. Add shredded ginger and sauté for 1 to 2 minutes. Add purple cabbage and allow it to soften. When the cabbage is soft, add mushrooms and shredded carrots. Add the minced garlic and sauté for 2 minutes.

Add the coconut aminos and toss until thoroughly mixed. Turn off the flame and top with toasted sesame oil and toasted sesame seeds.

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Winter’s Bounty1 small butternut squash 1 fennel bulb1 large red onion2 large beetroots1 large carrot1 large parsnip1 large pepper10 whole garlic cloves4 tablespoons extra virgin olive oil¼ cup balsamic vinegar2 teaspoons dried rosemary 1 teaspoon dried thyme½ teaspoon salt½ teaspoon black pepper Suggestion: Serve on a bed of fresh baby spinach.

Preheat your oven to 200°C.

Prepare your vegetables. Chop your butternut squash, fennel bulb, red onion, beetroots, carrot, parsnip, and bell pepper into 1-inch pieces. The pieces should be fairly uniform to ensure even cooking. Place the vegetables onto a roasting pan. Add the whole garlic cloves to the roasting pan.

Spice your vegetables. Once your vegetables are in the roasting pan, coat with olive oil, balsamic vinegar, rosemary, thyme, salt, and pepper. Massage the vegetables to ensure that everything is well coated. Spread the vegetables evenly in the roasting pan so that they will cook thoroughly.Roast your vegetables. Cover your roasting pan with aluminum foil and seal the edges. Place the pan inside the oven and roast for 20 minutes. Remove from the oven and remove the foil.

Turn the vegetables over with a spatula. Put the vegetables back in the oven -- without the foil -- to roast for an additional 15 to 20 minutes. The vegetables are fully cooked when you can put a fork through the middle without force.

Serve. Let your vegetables cool for at least 10 to 15 minutes. Serve on a bed of baby spinach.

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Italian Mashed Cauliflower with Rosemary Tomato SauceROSEMARY TOMATO SAUCE4 Roma tomatoes 1 large red onion1 head of garlic, peeled1 tablespoon extra virgin olive oil 1 tablespoon dried rosemary½ teaspoon sea salt½ teaspoon black pepper4 sun-dried tomatoes, soaked 1 cup vegetable stock MASHED CAULIFLOWER1 head cauliflower¼ cup dairy-free milk of your choice¼ teaspoon sea salt¼ teaspoon pepper

Preheat the oven. Preheat your oven to 170°C.

Prepare the tomato sauce. Chop tomatoes and onion into bite-sized pieces. Place onto a roasting pan. Pull apart the garlic bulb and remove the skin. Add the garlic onto the roasting pan. Add the extra virgin olive oil, rosemary, sea salt, and black pepper. Toss the mixture using your hands. Roast for 30 to 35 minutes.

When the vegetables are done roasting, remove them from the oven and let it cool for 5 to 10 minutes. Place the vegetables in a blender with sun-dried tomatoes and vegetable stock. Blend to desired consistency. Remove the sauce and place into a serving bowl.

Prepare the cauliflower. Cut your cauliflower into small pieces. Steam the cauliflower until tender (about 5 to 10 min). Place cauliflower in a clean blender or food processor. Add dairy-free milk, salt, and pepper while blending until smooth. Remove from blender and put into a serving bowl.Serve the dish. Serve your mashed cauliflower with the rosemary tomato sauce immediately. Enjoy!

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Indian Curry Cauliflower with Peas & Carrots1 large head cauliflower¼ cup frozen peas¼ cup frozen carrots2 tablespoons extra virgin olive oil 1 tablespoon curry powder1 teaspoon mustard seeds1 teaspoon cumin seeds¼ teaspoon sea salt¼ teaspoon black pepper¼ teaspoon red chilli flakes (optional) Preheat the oven. Preheat the oven to 180° C.

Roast the cauliflower. Wash and chop the cauliflower into bite-sized florets. Place onto a roasting pan with peas, carrots, extra virgin olive oil, curry powder, mustard seeds, cumin seeds, sea salt, black pepper, and red chilli flakes (optional). Place into a hot oven for 30 to 35 minutes. When the cauliflower is browned and tender, remove from the oven and allow to sit for 5 minutes.

Place into a serving bowl. Enjoy!

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Classic Cauliflower Mash with Mushroom Sage GravyMUSHROOM SAGE GRAVY1 tablespoon extra-virgin olive oil 1 small onion, minced1 large celery stick, minced 2 teaspoons sage½ teaspoon sea salt1 cup mushrooms, thinly sliced 3 cups vegetable stock (or another of your choice)2 tablespoons arrowroot powder½ cup cold water MASHED CAULIFLOWERhead cauliflower¼ cup dairy-free milk of your choice¼ teaspoon salt¼ teaspoon pepper Prepare the roux. In a small bowl, mix the arrowroot powder with ½ cup of cold water. Mix until it is smooth with no lumps. Set to the side to add to your gravy.

Make the gravy. Take a large pot and add your extra virgin olive oil. When the oil is hot, add the roux. Stir the roux until brown. Add minced onion. When the onions are translucent, add the minced celery, sliced mushrooms, sage, and sea salt. Sauté until soft. Add the 3 cups of vegetable stock and stir. Taste and adjust for seasoning. Add on top of your mashed cauliflower.

Prepare the cauliflower. Cut your cauliflower into small pieces. Steam the cauliflower until tender (about 5 to 10 min). Place cauliflower in a blender or food processor. Add dairy-free milk, salt, and pepper while blending until smooth. Remove from blender and put into a serving bowl.

Serve with mushroom gravy. Enjoy!

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Roasted Winter Vegetables2 large parsnips, peeled and chopped2 small beetroots, peeled and chopped½ pound pumpkin, chopped2 tablespoons extra virgin olive oil1 teaspoon garlic powder½ teaspoon sea salt½ teaspoon black pepper¼ bunch parsley, minced *Note: Pumpkins can be found in most ethnic grocery stores. If you cannot find it in a shop near you, a suitable replacement is butternut squash.

Preheat the oven. Preheat the oven to 190°C.

Roast your vegetables. Place your parsnips, beetroots, and pumpkin into a roasting pan. Add extra virgin olive oil, garlic powder, sea salt, and black pepper. Roast for 40 to 45 minutes. When the vegetables are tender, remove from the oven and let it cool for 5 minutes.

Top with minced parsley to serve. Enjoy!

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Mexican Roasted Winter Vegetables2 large parsnips, peeled and chopped2 small beetroots, peeled and chopped½ pound pumpkin, chopped*2 tablespoons extra virgin olive oil1 tablespoon chili powder½ tablespoon sweet paprika1 teaspoon ground cumin1 teaspoon garlic powder1 teaspoon oregano¼ teaspoon sea salt¼ teaspoon red chilli flakes (optional) *Note: Pumpkin can be found in most ethnic grocery stores. If you cannot find it in a store near you, a suitable replacement is butternut squash.

Preheat the oven. Preheat the oven to 190°C.

Roast your vegetables. Place your parsnips, beetroots, and pumpkin into a roasting pan. Add the extra virgin olive oil, chili powder, sweet paprika, ground cumin, garlic powder, oregano, sea salt, and red chilli flakes (optional) to the vegetables. Toss until well coated. Place in the oven for 40 to 45 minutes.

Serving suggestion. Serve the warm vegetables inside collard green, or romaine lettuce leaf. Top with sautéed onions and peppers, fresh guacamole, and salsa.

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Jamaican Jerk Roasted Winter VegetablesJERK MARINADE6 tablespoons olive oil¼ cup fresh lime juice4 spring onions, coarsely chopped1 habanero chili (more if you want it extra spicy)3 garlic cloves, peeled2 tablespoons dried thyme 1-inch piece of fresh ginger 1 to 2 pitted dates2 teaspoons allspice 1 teaspoon sea salt¼ cup apple cider vinegar ROASTED VEGETABLES2 large parsnips, peeled and chopped 2 small beetroots, peeled and chopped½ pound pumpkin*

*Note: Pumpkin can be found in most ethnic grocery stores. If you cannot find it in a store near you, a suitable replacement is butternut squash.

Make the jerk marinade. Place all the ingredients for the jerk marinade in a blender. Blend until the marinade is smooth. Taste and adjust seasonings to your preference. Marinate the vegetables. Add the raw vegetables to a bowl or large freezer bag. Add enough marinade to well coat the vegetables. Allow this mixture to marinate for at least 8 hours before roasting.

Roast the vegetables. Preheat your oven to 190°C. When the vegetables are well marinated, place in a roasting pan. When the oven is hot, place the vegetables in the oven and roast for 40 to 45 minutes.

Serving suggestion. Serve the warm jerk vegetables on top of mashed cauliflower or cauliflower rice with a salad.

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Raw Soups

Creamy Rawkin Tomato Soup (Makes 4 Servings)

3 medium tomatoes, chopped 10 sun-dried tomatoes1 carrot1 avocado2 tablespoons tahini 1/2 cup hot water½ cup fresh basil Blend all ingredients. Optional: top soup with pumpkin seeds or your favorite sprouts.

Raw Sweet Potato Bliss (Makes 4 Servings)

2 cups water2 small sweet potatoes, peeled and cubed1 yellow pepper2 stalks celery¼ small onion6 fresh basil leaves 1/2 cup tahini½ tablespoon garam masala 1 garlic cloveavocado

Blend the water and sweet potatoes for 1 minute until smooth. Then add other ingredients and blend. Top with fresh parsley.

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Avocado Hydration Soup (Makes 4 Servings)

2 large avocados1 ½ cups coconut water (you can also use coconut milk or water)1 lime, juiced½ cup coriander leaves1 small courgette, chopped¼ teaspoon sea salt¼ cup chives1 shallot, mincedPinch of cayenne pepper (optional)

Prep your avocados. Cut open your avocados and remove the pit. Scoop out the flesh, reserving a small portion of one half for garnish.

Blend. Place all ingredients in a blender or food processor and blend on high until smooth. If the soup is too thick, add more coconut water until the desired consistency is reached. The soup should coat the back of a spoon, but not be solid. Pour into a large jar with a tight-fitting lid and chill in the refrigerator for at least 1 hour. Serve when cold. Garnish with avocado cubes and chives.

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Warm SoupsWHEN BLENDING YOUR HOT SOUP, START SLOWLY AND WORK IN BATCHES IF NECESSARY. YOU DO NOT WANT TO BURN YOURSELF OR RISK HAVING THE STEAM BLOW THE LID OFF OF THE BLENDER.

Lentil Soup1 tablespoon extra virgin olive oil 1 teaspoon cumin seeds1 small onion, minced1 large celery stick, minced 4 large garlic cloves, minced1-inch piece of ginger, shredded 1 large carrot, chopped1 bay leaf1 cup brown lentils3 cups stock of your choice (or water)½ teaspoon sea salt½ teaspoon black pepper Spinach or kale (optional) Create your soup base. In a large pot, add extra virgin olive oil. When the oil is hot, add cumin seeds and cook until fragrant (about 1 minute). Then add your minced onion, celery, garlic, ginger, carrot, and bay leaf. Sauté until soft (about 2 to 3 minutes).

Assemble the soup. Add brown lentils and stock (or water) along with sea salt and pepper. Cover and cook on medium-low heat for 30 to 45 minutes, stirring every 15 minutes. The soup is done when the lentils are tender but still holding their shape.

Serving suggestion. Add greens like spinach or kale at the end if you would like. Allow the soup to settle for about an hour before eating for the best flavour.

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Carrot & Orange Spice Soup1 tablespoon extra virgin olive oil 1 teaspoon cumin seeds1 small onion, chopped 1 red pepper, chopped1-pound bag of carrots, peeled and chopped3 cups stock (chicken or vegetable) or water2 to 3 large oranges, juiced Create your soup base. To a large pot, add extra virgin olive oil over a medium heat. Add cumin seeds and sauté until fragrant (about 1 minute). Add chopped onion and red pepper. Sauté until soft (about 2 to 3 minutes).

Assemble the soup. Add your carrots and stock (or water). Allow the soup to come to a boil. Then lower the flame to a simmer for about 10 to 15 minutes. When the carrots are tender, turn off the flame and add your orange juice. Stir until well incorporated.

Make it creamy. You can use an immersion blender to thicken the soup, or place the soup in a blender in batches to your desired consistency. Add organic coconut milk if you would like your soup to be a bit more creamy.

Parsnip Cream Soup1 tablespoon extra virgin olive oil 2 large celery sticks, chopped1 small onion, chopped4 large parsnips, peeled and chopped2 teaspoons sage2 cups stock (chicken or vegetable) or water½ teaspoon sea salt½ teaspoon black pepper½ cup dairy-free milk of your choice Assemble the soup base. In a large pot on a medium flame, add extra virgin olive oil. When the oil is hot, add the celery and onion. Sauté for about 2 to 3 minutes. Add parsnips, sage, and stock (or water) along with sea salt and black pepper. Allow the mixture to come to a boil. Then lower the flame and simmer for 30 to 45 minutes. When the parsnips are tender, remove from heat.

Make it creamy. You can use an immersion blender to make the soup smooth or blend it in batches using a standup blender. When the soup is blended, add it back to the pot and add the dairy-free milk. Reheat the soup. Taste and adjust the seasoning. Enjoy!

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Apple Squash Carrot Soup1 tablespoon extra-virgin olive oil 1 small onion, chopped1 medium butternut squash, peeled and chopped1 large apple, cored and chopped 2 carrots, chopped2 teaspoons cinnamon1 teaspoon nutmeg2 teaspoons curry powder½ teaspoon sea salt½ teaspoon black pepper3 cups stock (chicken or vegetable) or water½ cup dairy-free milk of your choice Create the soup base. In a large pot, add the extra virgin olive oil. When the oil is hot, add onion and sauté for 2 to 3 minutes. Add chopped butternut squash, apple, and carrots, cinnamon, nutmeg, curry powder, sea salt, and black pepper to the pot. Sauté for 3 to 5 minutes. Add stock (or water) to the pot and stir. Let it come to a boil. Then reduce the heat and simmer for 15 minutes.

Make it creamy. You can use an immersion blender to make the soup smooth or blend the soup in batches using a standup blender. When the soup is blended, then add it back to the pot and add the dairy-free milk.

Reheat the soup. Taste and adjust seasonings. Enjoy!

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Miso Soup with Sea Vegetables5 cups water1 strip kombu, hijiki or other sea vegetable (available at natural food stores and Japanese groceries)1 cup Swiss chard, kale, or other greens, chopped½ cup sliced carrots5 teaspoons miso of your choice Rinse the sea vegetables. Rinse the sea vegetables in cold water for 10 minutes (if using arame, do not soak). Wipe with a towel to remove excess sodium. Fill a pot with 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.

Mix in the miso. Remove a few tablespoons of stock from the pot to mix with the miso in a separate container to form a puree. Place the miso puree in the soup 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.

Chicken Bone Soup3-5 pounds of soup bones*Water (enough to cover the bones)1 tablespoon raw apple cider vinegar

* Note: ask at your local butcher shop.

Make your stock. In the stock pot, cover your soup bones with enough water to cover. Add apple cider vinegar. Bring to a boil, and then reduce to a simmer for 24+ hours.

Store your stock. After about 24 hours, strain the stock into mason jars. Set them in the fridge to cool. Skim off the fat that rises to the top, and close tightly with a lid, or put in ice cube trays for quick use. Keeps in the fridge for a few days, or for four to six months in the freezer.

Make a chicken soup. If you would like to make a chicken soup, add 2 pints of your stock to a pot with your favorite vegetables. You can add tomatoes, celery, carrots, leeks, potatoes, sweet potatoes, turnips, etc. Bring to a boil, and then simmer until the vegetables are soft. Once the harder vegetables are soft, you can add chopped leafy greens like spinach, Swiss chard, or kale, if desired. Add sea salt and pepper to taste. Top with fresh herbs like parsley, basil, dill, oregano, rosemary, etc.

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DressingsSTORE YOUR DRESSINGS IN THE REFRIGERATOR IN AIR-TIGHT CONTAINERS FOR UP TO 3 DAYS.

Tahini Dressing½ cup tahini½ cup coriander1 clove garlic, minced1 tablespoon tamari Juice of 1 lemon¼ - ½ cup water Whisk or blend all ingredients together. Add more water until the desired consistency is reached.

Honey Lemon Dressing2 teaspoons fresh lemon juice1 teaspoon finely grated lemon zest1 tablespoon honey½ teaspoon chopped basil¼ cup extra virgin olive oil Sea salt and pepper, to taste In a 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 & Vinegar with a Kick2- 3 tablespoons raw apple cider vinegar1 tablespoon Dijon mustard¾ teaspoon cuminPinch of cayenne¼ - ½ cup extra virgin olive oil Sea salt and pepper, to taste Whisk all of the ingredients together in a bowl, except the oil. Then slowly incorporate the oil as needed until it reaches the desired dressing consistency.

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Protein Balls

Cacao Protein Balls (Makes 8-12 bars or balls)

1 cup pumpkin seeds½ cup sunflower seeds1 cup soft Medjool dates, soaked for 1 hour1 cup goji berries¼ cup ground flax seeds Pinch sea salt2 tablespoons raw cacao powder Mix the ingredients. In a food processor combine the pumpkin seeds and sunflower seeds. Pulse for 30 seconds to 1 minute. Place the ground seeds in a separate bowl and set aside. Add the soaked dates and goji berries to the food processor and process until there are no large pieces. When the mixture resembles dough, stop the food processor and stir with a spoon.

Add in the ground pumpkin and sunflower seeds back to the food processor along with the flax seeds, sea salt, and cacao powder. Pulse together all the ingredients again until everything is well incorporated and can stick together.

DO NOT OVERMIX!

Serving suggestions. Spread the mixture evenly into a pan to make bars. You can also make protein balls by using an ice cream scooper and placing each ball on a cookie sheet. Place the bars into the refrigerator for one hour before serving.

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Chocolate Sunflower Seed Spread Protein Balls(Makes 8-12 bars or balls)

6 tablespoons sunflower seed spread 4 tablespoons cacao(or unsweetened cocoa) 2 tablespoons coconut oil1 tablespoon ground flax seeds, chia seeds, or almond meal1 scoop pea protein OR hemp protein 15 drops of liquid stevia OR 1 tablespoon honey/agavePinch of sea salt Water (as needed) Shredded coconut Combine the ingredients. Combine all the ingredients in a large bowl. Stir and slowly add water until you get the desired consistency of your protein ball (about 6 tablespoons of water).

Mould the protein balls. Mould the dough into little balls and place them on a cookie sheet or wax paper. You can eat them right away or freeze them for 10-15 minutes. Roll each ball in a bowl of shredded coconut - feel free to dust them with more cacao for an extra boost of antioxidants.

Hemp Power Balls(Makes 5 balls)

¼ cup hemp protein powder 3 tablespoons cacao powder 1 tablespoon chia seeds¼ teaspoon liquid stevia¼ teaspoon vanilla1 tablespoon coconut oil 3 tablespoons tahini Combine the ingredients. In a large bowl, place your protein powder, cacao, and chia seeds. Mix. Add in the stevia, vanilla, coconut oil, and tahini. Stir until well combined.

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Superfood Pea Protein Balls(Makes 8-12 bars or balls)

1 scoop pea protein or hemp protein½ tablespoon stevia2 tablespoons coconut oil½ teaspoon cinnamon1 tablespoon raw cacao2 tablespoons hemp seeds2 tablespoons flax meal2 tablespoons shredded coconut¼ teaspoon cinnamon¼ cup of dairy-free chocolate chips Mix the ingredients. Put all ingredients in a mini food processor or mash with your hands. Mix the dough with your hands and form into small balls. Eat right away or put in the refrigerator for 15 to 30 minutes.

Raw Protein Seed Balls(Makes 5 balls)

¾ cup pumpkin seeds¾ cup sunflower seeds½ cup chopped dates, soaked for 15 minutes or more3 tablespoons ground flaxseed 3 tablespoons coconut oil1 tablespoon raw cacao powder 1 tablespoons honeySea salt to taste¼ cup raisins½ cup unsweetened shredded coconut Mix the ingredients. Add all the ingredients to a blender and blend until well incorporated. Transfer the mixture into a large bowl and begin to form the mixture into small balls. You can eat them right away or store them in the refrigerator or freezer and consume at a later date.

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Snacks

Simply Smoky Kale Chips1 bunch curly kale, thick stem removed 2 tablespoons extra virgin olive oil1 teaspoon smoked paprika¼ teaspoon sea salt

Preheat your oven. Preheat the oven to 150°C.

Mix the seasonings. In a large bowl, add the kale, extra virgin olive oil, and smoked paprika. Mix with your hands until evenly coated.

Bake. Add the kale to a baking sheet. Spread the kale evenly across the pan. Place in the oven and bake for 10 minutes. Check the pan every 5 minutes to make sure it doesn’t burn.

Serve. When the kale is crisp, remove from the oven and immediately top with sea salt.

Simply Kale Chips1 bunch kale, stems removed and leaves torn into 2-inch pieces2 tablespoons extra-virgin olive oil1 tablespoon fresh lemon juice¼ cup sesame seedsSea salt to taste Preheat the oven. Preheat oven to 130°C.

Mix the ingredients. In a large bowl, drizzle kale with extra virgin olive oil, lemon juice, and sesame seeds. Season with sea salt. Toss until evenly coated. Transfer to a rimmed baking sheet and bake for 20 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.

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Curried Carrot Chips2 large carrots1 teaspoon extra virgin olive oil1 teaspoon curry powder¼ teaspoon sea salt1 teaspoon cayenne pepper (optional) Preheat the oven. Preheat the oven to 170°C.

Peel the carrots. Wash the carrots thoroughly. Remove the excess skin with a vegetable peeler and discard it. Continue to shave the rest of the carrot into thin slices and put it into a large mixing bowl.

Season the carrot crisps. Add extra virgin olive oil, curry powder, sea salt, and cayenne pepper (optional) to the mixing bowl with the carrots. Toss until the carrot slices are well coated.

Sweet Potato Crisps3 sweet potatoes2 tablespoons extra virgin olive oil½ teaspoon sea salt½ teaspoon cayenne pepper 1 teaspoon garlic powder Preheat the oven. Preheat oven to 190°C.

Prepare the sweet potatoes. Cut them into “crisps”. Add the sweet potato slices, extra virgin olive oil, and spices to a Ziploc bag. Shake. Remove the slices from the bag and lay them on a non-stick baking sheet. Bake each side of the crisp for 18-20 minutes. Make sure you flip the “crisp” after 18 minutes and then cook the other side.

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Quick Snack Ideas

• One piece of fruit with ¼ cup of seeds.

• Figs or dates stuffed with sunflower seed spread or tahini.

• 4 tablespoons of a dip of your choice with cherry tomatoes, celery sticks, or sweet potato crisps.

• One roasted sweet potato with 3 tablespoons hemp seeds, garlic & sea salt, or opt for a sweet treat and drizzle your sweet potato with 2 tablespoons tahini, cinnamon & nutmeg.

• A smoothie with an extra boost of protein (add a scoop of hemp protein powder or 1 tablespoon tahini or sunflower seed spread).

• Apple with 2 tablespoons of sunflower seed spread & 2 tablespoons of shredded coconut.

• Green juice with a handful of pumpkin seeds.

• Coconut water with your favorite protein ball (remember you have 4 choices).

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Desserts

Raw Avocado Pudding1 avocado1 cup almond milk, rice milk or hemp milk1 courgette, chopped1 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!

Baked Apple1 appleDash cinnamonDash nutmeg1 teaspoon lemon juice Bake the apple. Slice an apple and mix with cinnamon, nutmeg and lemon juice. Bake for 20 minutes at 170°C. Then drizzle with honey and top with pumpkin seeds for an extra satisfying crunch.

Choco Chia Pudding¼ cup chia seeds½ banana1 cup unsweetened coconut milk or almond milk1 tablespoon of raw cacao

Combine the pudding. Place the chia seeds in a bowl. Combine the milk, raw cacao, and banana in a blender until smooth. Pour the mixture over the chia seeds and let stand for at least 15 minute before serving.

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Vegan Hot Cocoa1 cup of coconut or almond milk1 tablespoon of raw cacao powder Stevia or honey to taste

Heat the milk. Heat the coconut or almond milk over medium heat. Add 1 tablespoon of cacao powder and sweeten with stevia or honey if you desire.!

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Transition Diet Recipes

Lemon Ginger Quinoa1 tablespoon extra-virgin olive oil 1 small carrot, grated1-inch piece of ginger, grated 1 small onion, minced2 large garlic cloves, minced2 cups quinoa 3 1/3 cups water½ teaspoon sea salt½ teaspoon black pepper½ lemon, juiced Sauté the vegetables. Add extra virgin olive oil to a large sauce pan over medium heat. When the pan is hot, add carrot, ginger, onion and garlic. Sauté for about 2 to 3 minutes. Add the quinoa. After sautéing the vegetables, add quinoa, water, sea salt, and black pepper. Stir and allow the quinoa to steam -- with the cover on -- for about 20 minutes on low heat. The quinoa is done when the water is absorbed. Turn off the flame and fluff the quinoa with a fork. Add lemon juice. Cover and allow the quinoa to absorb the lemon juice.

Serving suggestions. This quinoa can be served with a variety of stir-fried vegetables including cabbage, kale, broccoli, etc.

Basil Lemon Quinoa with Lentils2 cups lentils, soaked overnight2 tablespoons extra virgin olive oil 1 cup cooked quinoa¼ cup raisins1 cup basil leaves, chopped ½ large lemon, juiced Sea salt to taste

Cook your lentils. Drain your lentils and add them to a pot. Cover the lentils with water and cook over medium heat for 20 to 30 minutes.

Add remaining ingredients. When lentils are cooked, drain and let them cool and pour olive oil on top. Add cooked quinoa, raisins, chopped basil leaves, and sea salt to taste.

Stir all the ingredients in a large bowl and add olive oil.

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Rachel Collins

The Four Seasons Recipe Guide

The Happy Mummy Cleanse


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