Recipes Nourish & Flourish

by Cate Stillman Disclaimer and Copyright

The responsibility for the consequences of your use of any suggestion or procedure described hereafter lies not with the authors, publisher or distributor of this booklet. This booklet is not intended as medical or health advice. We recommend consulting with a licensed health professional before changing your diet.

Except for personal use, no part of this publication may be reproduced or distributed in any form or by any means, electronic, mechanical, photocopying, or otherwise without prior written permission from the publisher.

If you enjoy the information with this program, Yogahealer would like to encourage you to show your support by sharing your testimonial with us, sharing our website with your friends and family, signing up for our free newsletter, or supporting our continued work by considering our other programs and products.

Copyright 2012 by Yogahealer, L.L.C. The Yogidetox is a trademark of Yogahealer, L.L.C. All rights reserved. Published by Yogahealer, L.L.C. 5029 N. Highway 33 Tetonia, ID 83452

www.yogahealer.com Best Plant Foods * if you’re constitution is Pitta, eat more foods from the Pitta list.

Best Greens: Best Greens: Best Greens: butter lettuce, fennel, Kale, dandelion greens, collards, all All greens in enormous amounts! beet greens, romaine, swiss chard, lettuces, cilantro, cabbage, nettles, parsley, beet greens, radish greens, baby kale leaves, sweet lettuces, lambs quarter, thistle kale, cabbage, brussel sprouts, lambs quarter, young nettle collards, mustard greens, nettles, Best other green veggies: dandelion fennel, peas, asparagus, celery, Best other green veggies: zucchini, peas Best other green veggies: fennel bulb, peas, asparagus, celery, fennel, broccoli, red, yellow and zucchini, red, orange, and yellow Best roots: orange peppers, asparagus peppers burdock root, sweet potatoes, parsnips, carrots, jicama, turmeric Best roots Best roots root radishes, beets, turnips, ginger root, beets, carrots, sweet potatoes, turmeric root, burdock root, daikon zucchini, parsnips, radishes, winter Best Sprouts: squashes, maca, turmeric root, sunflower sprouts, alfalfa sprouts, Best Sprouts: ginger root clover sprouts, mung sprouts, lentil All sprouts! radish sprouts, onion sprouts, broccoli sprouts sprouts, alfalfa sprouts, broccoli Best Sprouts: sprouts, fenugreek sunflower sprouts Best Fermented Foods: alfalfa sprouts, clover sprouts, Small amounts of homemade Best Fermented Foods: radish sprouts sauerkraut Small amounts of spicy ferments are best: kimchi, pickled limes, Best Fermented Foods: Best seeds/nuts/fats All fermented foods are great for sunflower, coconut, avocado, Best seeds/nuts/fats Vata. Live culture miso, kombucha, (ghee), chia, flax, almond, pumpkin seeds, chia, flax, corn oil, sauerkraut, kimchee hazelnuts mustard oil

Best seeds/nuts/fats Best fruits: Best fruits: sesame, sunflower, avocado, olives sweet juicy fruits, peaches, apples, astringent fruits: grapefruits, (ghee), chia, flax, almond, pinenuts, pears, berries, limes pomegranate, apples, pears, macadamias tomatoes, berries, cranberries, lemons, limes Best fruits: sweet & sour fruits: grapes, cherries, peaches, citrus, pineapples, bananas with seeds, tomatoes, cooked apples raw detox basics

Big Smoothies: • Start your nutrient consumption with liquid green.

• For those with a huge appetite, make a huge smoothie in the morning.

• Chew your smoothies! Don’t guzzle. Mix your saliva in for optimal digestion.

• Add fun wild foods or superfoods. I’m adding wild berries and wild greens to my garden kale and local apples.

• Make enough to share.

Simple Salads: • Raw or marinated salads - vary your ingredients.

• For more calories add avocado, sunflower seeds, soaked almonds

• Make your own dressings one a week to minimize time and water waste.

• Incorporate some wild foods like berries, Marinated chard, shredded carrot, soaked dandelion greens, or edible flowers. Wild foods almonds and shredded beets. Simple food. have the most nutrients, energy, and immune boosters.

Living Soups: • The best greens for fall/winter soups include kale, green beans, swiss chard, celery, and fennel.

• Add fat to soups to make them yummy and if you need to slow the detox down.

• Not all soups need to be green! Make a corn chowder or a tomato-based soup for variety. An Asian miso seaweed soup is a great option for fall and winter, or a butternut, carrot, or beet - based soup for color and nutrients. living ayurveda core recipes

Basic smoothie recipe - for 1 quart • 2 cups fruit • 1 cup greens • 1/2 c. sprouts (alfalfa or clover) • 1 cup greens * Add fat to slow your metabolism: 1 tbsp. flax seeds, chia seeds or 1/2 an avocado * stevia or honey for sweetness * superfoods for nutrient fun! (goji berries, maca, spirulina, cacao, wild berries, etc.!)

Marinated Salad • I assume you know how to make a raw green salad. Eat those too! • Make at least 30 minutes before eating. Or make in the morning for lunch or dinner! 4 cups thinly sliced raw greens (kale, collards, chard) 1/8 cup freshly squeezed lemon juice 1/8 cup extra virgin olive oil 1/2 teaspoon sea salt 1 cloves garlic, crushed or 1 “ shredded ginger root

Options: avocado grated beets grated carrots parsley, sage, rosemary or thyme. Or cilantro, dill, lemon balm! pine nuts sunflower seeds marinated chard, shredded carrot, soaked almonds and shredded beets pumpkin seeds raw dried or fresh berries

Cate’s basic spring soup 1 Rapunzel veggie bouillon cube 1 small zucchini 1/2 a leek 1/2 c. sprouts of your choice 1 c. chopped asparagus pinch of cayenne 2 dates 1 clove roasted garlic 1 tbsp. fresh lemon juice 1 tbsp. olive oil 1 anaheim pepper 4 c. hot water

Blend. Garnish: 1/2 c. chopped parsley Add salt if your bouillon isn’t salted. warm food recipes

Spicy Lemonade The staple for the Master Cleanse is a great way to start your day if you have any congestion or want to burn fat.

One serving 2 tablespoons of lemon juice 2 tablespoons of Grade B maple syrup 1/10 tablespoons of cayenne pepper 10 oz of filtered water

*If I have congestion in the morning, I’ll Spicy lemonade has 3 simple ingredients to make a triple dose for breakfast. cut mucus and fat: fresh lemons, cayenne and maple syrup.

Kitchari: • This is a great staple for those needing rejuvenation. Learn to cook it during the pre-cleanse. Make enough to all day during your deep rejuv.

• Experiment with the amount of spices. Don’t be afraid to make it yellow (turmeric) and spicy (mustard seeds, ginger, cayenne).

• Use soaked whole mung beans, sprouted mung beans or split mung beans. See what you like best. Simple kitchari with vegetables, garnished • Add your favorite vegetables towards the end of with lime and cilantro. cooking to avoid over cooking.

Cooked or Living Soups • Soups as stocks can be nourishing for any meal of the day.

• Try both raw and cooked soups to expand your repertoire.

• Add more fat (avocados, ghee, coconut oil, soaked almonds) if you’re hunger is intense, unless you want to lose weight.

• Use hot spices to make living soups warming. Make a spicy leak and pepper soup if you have any Ginger, cayenne, mustard seeds, cinnamon, etc. congestion. simple cooked recipes

Cooked apples: Breakfast or dessert

Chop 1-2 apples or pears. Heat a small saucepan. Add ¼ c. water and ¼ tsp. cinnamon. When water comes to a boil add apples, and a handful of raisins or chopped prunes. If you like oatmeal add a handful of oats and a little more water to the cooking process.

Kitchari for 1 day (except the bay leaves) and dry roast for a few minutes. This dry-­‐roasting 1 c Split Yellow mung Beans or 2 c. mung bean sprouts will enhance the flavor. Add dal and ¼ - ½ c White Basmati Rice rice and stir again. Add water and bay 1 Tbs Fresh Ginger Root leaves and bring to a boil. Boil for 10 1 tsp each Black Mustard Seeds, and minutes. Tu rn heat to low, cover pot Cumin and Turmeric powder and continue to cook until dal and ½ tsp each Coriander powder, and rice become soft (30-40minutes) Add fennel and fenugreek seeds salt or Bragg’s to taste. Garnish with 1 pinch Hing (asafoetida) cilantro 3 Cloves * For weak digestion, gas or 3 Bay Leaves bloating: Soak your beans 7-­‐10 c Water overnight, or first par boil the ½ tsp rock salt or Braggs split mung dal (cover with 1 c. chopped cilantro water and bring to boil), drain, and rinse of the bean scum Wash split yellow mung beans (dal) Repeat 2‐3 times. if you have and rice together until water runs major bloating issues. clear. Heat a large pot on medium heat and then add all the spices

Cleansing Soup Sauté the leek in a saucepan with a little 1 large leek, chopped small water or ghee for a few minutes. Add 3 bay leaves the turnip or sweet potato and sauté 1 large turnip (kapha) or 1 sweet potato until they just begin to soften. Stir in the (Vata, pitta), peeled and chopped small stock, bay leaves, ginger, & turmeric. 5 cups vegetable stock (or 5 cups water & 2 vegetable stock cube) Simmer for 10 minutes. Add zucchini ‐ 1" piece of ginger, minced and kale and cook over medium-­ low 1” piece of turmeric, minced (or 1/2 tsp. heat for 20 minutes, covered. At the dried) end, stir in spinach and lemon juice, 1 zucchini, chopped small letting the spinach wilt. Remove bay 2 cups minced kale leaves. Puree half the soup in a blender a large handful of spinach, coarsely chopped or using a hand blender and serve with juice of 1 lemon parsley and fresh pepper. *fresh chopped parsley, flax oil *fresh black pepper for garnish raw recipes +

Super Chia Porridge Whisk all ingredients together. Pour over Curry Squash Soup 1/4 cup dry chia (soaked) slaw and mix well. 4 cups butternut squash, chopped 1 Tbsp. maca powder 1 cup fresh apple juice or cider 1 Tbsp. hemp seeds Mesquite Cashew Milk 1/3 cup orange juice 1 Tbps. Yacon powder 1/3 cup soaked almonds 1/3 cup water 2 tsp. maple syrup 1 cup soaked cashews 2 large stalks celery 1tsp. vanilla powder 4 cups water 1/2 a leek pinch of sea salt pinch sea salt 1 tsp. curry paste 1tsp. coconut oil 4 tbsp. mesquite powder 4 pitted and soaked dates 1/2 tsp. cinnamon 1 tsp sea salt Blend and strain. Refrigerate. 1 tsp. nama shoyu Soak chia in 1 1/2 c. water for 20 minutes. Stir midway through soaking to Blend all in a high speed blender till break up any clumps. Blend all above in Red Hot Tomato Soup smooth and creamy. **If you don’t have a blender. Blend just enough to give 4 large tomatoes high speed blender, steam the squash desired texture. 1 red bell pepper and celery first. Then, blend. You can 4 tsp cold pressed olive oil reheat on the stove post-blending. Cherry Fig Cereal 1 tsp grated ginger root 2 tbsp. chia seeds 4 green onions 1/4 c. dried cherries, soaked 1/8 tsp cayenne Borscht adapted by Boutenkos 1 tbsp. goji berries, soaked dash of cinnamon *In high speed blender, blend together 1 apple, grated Add water or more tomatoes for for 30 seconds: 1 tbsp. coconut flakes desired consistency if needed. Blend in 2 c. water blender or vitamix. 2 carrots Soak the chia and dried fruits overnight. 2 stalks celery Stir in other ingredients. Warm on Sequoia’s calcium soup 2 T. lemon juice stovetop. Add nutmilk and sweetener as by David Wolfe 1 T raw honey desired. 10 kale leaves 1/2 c. olive oil 1 handful of parsley sea salt to taste Fall Fennel Slaw: 2 cloves of garlic 2 apples, one chopped, one grated 1/3 of a red onion Add 1/2 c. walnuts and blend on low 1 fennel bulb, grated 2 lemons speed quickly so walnuts are not 1/2 lemon 1 avocado completely blended. 1 carrots 1 tomato 1 c. green cabbage, grated 2 yellow bell peppers Grate: 1 c. red cabbage, grated 1 handful of dulse strips or Spirulina 1/4 head cabbage 1/2 cup dried cranberries flakes 1-2 carrots 1/2 cup pumpkin seeds 1/2 teaspoon sea salt 1 bunch parsley Place apples in bowl. Squeeze the juice 1 tablespoon of unpasteurized miso Add grated ingredients to blended from 1/2 lemon over the apples and stir. 3 tablespoons olive oil mixture. Warm. Serve. Add the rest of ingredients and combine. 20 pumpkin seeds. Serves 7 - 10 * with regular blender, gently steam the Creamy Basil Dressing Shave the outer skin of the lemons veggies first. 1/2 cup hemp seeds leaving the white pith intact. While 1/2 cup fresh basil blending all the ingredients, add distilled 1/2 cup water water to reach a thick, soupy juice from 1 lemon consistency. This is a great raw soup for 2 cloves roasted garlic kids! An excellent way to introduce 1 tbsp. nutritional yeast important heavy minerals and calcium 1 tbsp. agave nectar into the diet. rejuv recipes ++

Simple Soup (one serving) 1 cup green beans fresh parsley 1" piece of fresh ginger lemon 1 cup vegetables (celery, zucchini, Sauté turnips for 3 minutes in oil. carrots, turnips, rutabagas, sweet Bring the water to a boil in a Sprinkle with salt and cover. Simmer potatoes) medium-­‐sized pot. Meanwhile, for an additional 10-15 minutes. The one vegetable broth cube chop all the vegetables and slice turnips will “sweat” and cook in their 2 cups water the ginger; add to the pot. Yo u can own juices (the salt draws the juice sea salt or nama shoyu to taste also add a few slices of lemon, or out) bringing out their sweetness. If chopped parsley or cilantro, to squeeze in the juice of a lemon needed, add a little water, cover and garnish (optional) wedge at the end. Simmer on a simmer until turnips are soft. Turn the low boil for half an hour. Store hot heat off and drizzle nama shoyu over Clean the vegetables and dice and slice in a thermos and consume turnips. Place in a bowl and sprinkle attractively. throughout the day. Makes about 4 with fresh parsley before serving. Heat ¼ c. water and ¼ of veggie cube cups. in 2 qt pot on medium heat. Add Lemon Green Beans veggies and sauté until aromatic. Add Brown Rice ½ lb. green beans remaining ingredients and simmer until Soak 1 cup brown basmati rice 1 tbsp. Ghee vegetables are tender. Season with overnight. Rinse. ½ lemon, juiced nama shoyu or sea salt, and serve Boil 2 c. water with ½ tsp. Sea salt, and sea salt garnished with chopped parsley or 1 tsp. ghee. Add soaked rice and cilantro. simmer, covered on low for 25 Cut off the tough ends of the beans. minutes. Remove from heat, and keep Bring water to a boil, turn off heat, and Hot Quinoa Cereal covered for 5 minutes. Remove cover allow to cool a moment. Place beans in 1/4 cup quinoa - soak quinoa and allow to rest for 5 minutes. Fluff a shallow pan and pour hot water over overnight, rinse in morning with fork. them. Allow to stand for 10 minutes or 4 dried apricots, or handful of raisins, until the beans become tender. Drain soak overnight. Baked Beets (and/or turnips, and toss with the remaining ½ cup water parsnips, yams, carrots) ingredients. Allow to marinate at least ½ cup organic almond or rice milk 5 minutes. 1/4 t ground ginger Scrub beets with a vegetable brush. ¼ t. cinnamon Bake whole for best flavor and to Asian Ginger Greens prevent color from bleeding. Rub with 1 bunch of greens de-stemmed (chard, Put the water and quinoa in a small ghee or oil or place in a baking dish collards, kale, turnip greens,etc) saucepan and bring to a boil over high with a little water. Sprinkle with salt & 1 T fresh grated ginger heat. Reduce the heat and simmer, pepper. Cover and bake in a 350 F 1 T toasted sesame oil stirring occasionally, until the quinoa is oven until tender, 1 hour or longer. nama shoyu to taste tender and the mixture thickens, about Trim the root and stem ends, peel and 1 t. lime juice 20 minutes, add ginger, and cinnamon.. slice. 1 t. raw sugar Warm the mixture over low heat. Sautéed Turnips Boil a quart of water. Add greens & Wellness Broth 2 medium turnips, cut and peeled simmer gently until they are soft, but 4 cups water (peeling is not necessary if turnips are still vibrant green. Mix remaining 1 celery stick fresh) ingredients. Drain greens and stir in 3 stalks kale or collards 2 T toasted sesame oil sauce. 1 cup fresh parsley nama shoyu traditional Ayurveda recipes

Steamed vegetables with Salad Heat the ghee in a large pot or addional ghee as needed Dressing of your choice saucepan over medium heat. Add the 2 cups chopped collard greens. Steam or roast vegetables of your cinnamon sck, cardamom pods, Put the dal, hing and water in a big choice cloves, and cumin seed. Cook and sr pot . Boil the dal unl tender - if split, for about a minute, then add the • Roots: turnips, beets, about 45 minutes to an hour. onion to the pot. Saute the onion unl Depending on the dal, it may take parsnips, carrot, sweet a rich golden brown, about 10 potatoes longer, and whole dal will take much minutes. Drain the water from the longer - an hour and a half most likely. • Greens: asparagus, green rice, and sr into the pot. Cook and beans, brussel sprouts. sr the rice for a few minutes, unl Once the dal is tender, reserve a half lightly toasted. Add salt and water to cup of any liquid remaining and drain • Steam unl tender or the pot, and bring to a boil. Cover, and the dal. Return it to the pot and add • Roast in a glass baking dish. reduce heat to low. Simmer for about the collards. Add a lile of the liquid Coat with olive oil or ghee. 15 minutes, or unl all of the water back in, and cook over a low heat Bake at 325”, an hour for has been absorbed. Let stand for 5 while you fry the spices. If the dal/ dense roots, 25 minutes with minutes, then fluff with a fork before spinach starts to dry out too much greens. Parally covered. serving. add more of the liquid back in. • Add the above salad dressing In a small skillet, melt the ghee and if you need more fat or add the garlic. Sautee the garlic for Spicy Chana Dal With Collards flavor. about two minutes over medium 3/4 cup split dried chana dal, soaked heat. Add all the other spices except overnight (@health food store or the black pepper and red pepper and Spiced Basma Rice Indian grocer, or use lenls) fry for about a minute, srring 3/4 cup basma rice, soak overnight. ¼ tsp. hing vigorously. Add the red pepper, sr Rinse. 3 cups water quickly, then take the skillet off the 1 tablespoons ghee 1 tsp. turmeric heat and dump the mix into the pot of 1 (2 inch) piece cinnamon sck, or a 1 tbsp. Grated fresh ginger spinach and dal. pinch of cinnamon 1 tsp.salt 2 pods green cardamom Sr well. Taste. Add the lime juice and 1tablespoon ghee 2 whole cloves the black pepper to taste, and if you 1 minced cloves garlic ½ tablespoon cumin seed feel it needs a bit more fat, add ghee 1 tsp. garam masala ½ teaspoon salt, or to taste to taste (but not TOO much). Salt to 1 teaspoons cumin 1 ¼ cups water taste. If you eat the dal later in the 1teaspoons mustard powder ½ small onion, thinly sliced day, you might need to add more 1/2 teaspoon red chili powder water. Place rice into a bowl with enough 3 tablespoons lime juice water to cover. Set aside to soak for black pepper to taste 20 minutes. Raw Soups!

Raw Soups kick it up a notch. For those who sense shifting towards living food means the end of soups... think again. When my husband and I switched to raw soups we were astonished by the nutrient-rich experience and the flavor. The bright color will boggle your senses. The Rapunzel bouillon cubes add flavor without stock.

A great way to start with raw Bright red tomato soup Green Goddess Soup (V-) soups is to add boiling hot 2 tomatoes 3 cups sunflower seeds, soaked water to the refrigerator cool 1 red bell pepper ½ cup parsley vegetables. This renders a soup 2 stalks celery ½ cup cilantro about 115’ so the nutrients are 5 sundried tomatoes mostly alive. I also like to add 1 veggie broth cube 2 tbsp dill weed Rapunzel veggie broth cubes 1 tbsp. olive oil Juice of 3 lemons and fresh herbs for flavor. I use salt and pepper to taste Celtic salt to taste Blend a high powered blender and serve. (blendtec or vitamix) for a Fennel Pesto Soup creamy texture in my raw Carrot-­Ginger Soup soups. A regular blender 2 stalks fennel 1 cup fresh carrot juice works, but renders a chunky handful cilantro 1 “ shredded ginger texture. When using a regular 1 tbsp. olive oil 1 tbsp. sunflower oil blender you can finely chop or big slice lemon juice 1 handful mixed sunflower, alfalfa, and put veggies through a food 1 tbsp. pesto or 1/4 c. fresh basil clover sprouts processor first. 1 stalk celery 1 tsp masala of choice 1 cup green sprouts (alfalfa, sunflower, whatever) Blend the oil, ginger and carrot Raw Family Green Soup 1 veggie broth cube juice until smooth. Mix in masala or try adding sea vegetables for a 3 leaves of chard salt & pepper pinch of cayenne (for Vatas & Kaphas) different taste. Garnish with sprouts 1 stalk of celery and serve. Half a bunch fresh parsley 2-3 c. hot water Juice of 1 lemon Sea Veggie Miso Soup 1 large avocado Pumpkin seed & broccoli 2 cups of hot water Balances V, neutral for K, unbalances Add water as needed and blend to Soup P desired consistency. We like to use 1 stalk celery 1 handful dulse, alaria, kelp, or nori small handful pumpkin seeds (or a mixture), soaked dulse leaves, grated carrots, grated big slice lemon juice cauliflower, and sprouts to our bowl of 1 tbsp. fresh thyme 1 tsp fresh ginger soup. 2 cups broccoli, stalks are fine ½ tsp mellow miso 1 veggie broth cube 1 ½ cups water, heated to 115 From ‘Green Smoothie Revolution’, recipe by salt & pepper degrees Victoria Boutenko pinch of cayenne (for Vatas & Kaphas) 2-3 c. hot water Dissolve the miso in a quarter-cup Simple Green Smoothies * any of the juices can be eaten as smoothies as well

Vata’s best smoothie Pitta’s best smoothie Kapha’s best smoothie 1 cup spinach 1 cup leafy greens 1 cup leafy greens 1 peeled orange 1 cup sprouts 1/4 cup parsley 1 c. fresh pineapple sliver turmeric root 1 cup sprouts 1/2 inch ginger root 1 oz. aloe juice 1 cup wild blueberries 1/2-1 tsp. spirulina 1 apple 1 inch ginger 1 + tsp. extra virgin coconut oil 1 cup water squeeze of fresh lemon stevia leaf for sweetness to taste ( a 1 cup water 1 cup water pinch) 1 grapefruit 1 tsp. extra virgin coconut oil

Pitta’s superfood smoothie Kapha’s superfood smoothie Vata’s superfood smoothie 1 tbsp. maca 3 tbsp. goji berries 1 tbsp. maca root 2 oz. aloe juice 1/2 c. blueberries 3 tbsp. soaked chia seeds 2 cups leafy greens 1 tsp. raw honey 1 tbsp. goji berries 2 tbsp. ground flax 2 cups leafy greens 1/2 tsp. spirulina 1 orange 2 oranges 3 dates 1 c. water 1 c. water 1 cup leafy greens 1 wheatgrass cube 1 + tsp. extra virgin coconut oil stevia to taste Kapha’s Simple Smoothie: 1 wheatgrass cube 2 cups greens 1 cup mango or banana Pitta’s Simple Smoothie: 1 pear (use grapefruit in winter) 1 cup water 2 stalks celery 1/2 tbsp. raw honey 1 cup greens 2 c. water 1 apple Vata’s Simple Smoothie: 1 + tsp. extra virgin coconut oil Kapha’s Favorite Smoothie 1 cup kale stevia to taste 2 c. radish greens 1 banana water 2 radishes 6 dates 2 apples (use grapefruit in winter) handful soaked almonds Pitta’s Favorite Smoothie 1 cups water 1 cup water 1/2 cucumber stevia to taste 1/2 c. cilantro Vata’s Favorite Smoothie 1 c. greens Kapha’s Best Smoothie 1 banana 2 apple 1/2 c. basil 1 c. greens 1 cup water 1 c. romaine 1 c. pineapple stevia to taste 1 c. spinach 1 tbsp. coconut oil 1 grapefruit with seeds 1 c. water 1 c. water 1/4 lemon * vata can also add avocado to smoothies pinch of cayenne for more fat! Detox Smoothies

Pineapple-Papaya Smoothie Lemon-Lime Detox Smoothie Grapefruit and Red Cabbage 1 cup papaya, cubed 1/2 medium lemon, peeled 1 grapefruit 1 cup pineapple, cubed 1/2 medium lime, peeled 1 cup red cabbage 1 medium banana, peeled 2 medium bananas 1 banana 2 stalks of celery, chopped 1 large orange spring of parsley 1 cup of fresh Italian parsley 1-2 cups chopped dandelion greens or 1 cup water kale (optional) 1 cup water Jazzy Kiwi-Pear Smoothie Recipe Apple-Pineapple Escarole 4 kiwifruits, peeled Smoothie 1 medium pear, cored 1 cup water Mango-Lime Detox Smoothie 2 springs fresh basil 2 apples, cored 1 mango, peeled and pitted 1 cup radish greens 2 cups pineapple, cubed 1 medium lime, peeled 1 medium banana 1 stalk celery 1/2 cup cilantro 1 cup water 1 head escarole lettuce 1/2 cup water

Kale Watermelon Smoothie Orange Pear Green Smoothie 1 carrot, chopped 1 orange 2 cups watermelon, chopped 1 pear 1 banana 1 head green leaf lettuce 3 cups kale 5 sprigs of fresh dill 1 orange 1 cup water 1 cup water

Strawberry-Orange Smoothie 2 small oranges Cucumber & Grapefruit 1 cup whole strawberries Smoothie 1 small banana, peeled 1 medium cucumber, chopped 1 head romaine lettuce, chopped 1 grapefruit 1 cup water 1 orange 2 c. water No fat vegan Detox Recipes

These are recipes that help diversify your diet... and still stick to fruits and vegetables.

Recipes from Chris Kendall Simple Salsa 2 cups tomatoes, chopped Quick Dip 1 stalk celery Mango Blueberry Banana Salad 1/2 pound of thin-skinned potatoes (ex. 2 tbsp chopped leeks 2 bananas fingerlings) 1/4 c cilantro 1/2 cup blueberries 3 stalks of celery Juice of 1/2 lime or more if it's not very 1 mango 2 springs fresh basil juicy. Slice the bananas. Blend the berries an mango. Pour the blend over the bananas. slice of lemon Pulse in your blender or food processor Voila. until desired consistency. Steam the potatoes and allow them to Passionate Powerful Dip in with cucumbers, celery, carrots or cool. Blend potatoes with celery and 1/4 peppers Pineapple Burgers! cup of the potato water. Add more water 1 head Iceberg lettuce to get desired consistency. Chop basil 4 tomatoes and stir in with a squeeze of lemon. Red Soup 1/2 red pepper 1 red pepper, seeded 1/2 pineapple 2 tomatoes cilantro to taste Dip fresh sliced veggies into potato dip. 1 carrot, chopped lime to taste 1/2 stick celery 1 avocado (optional) 1/2 a leek, sliced thinly Peel back Iceburg leafs until you have 3 springs basil, chopped many “buns” to place toppings on. Slice Sweet Dressing half of the tomatoes placing one on the 1 orange bell pepper, seeds removed Blend red pepper, carrot and tomatoes bottom. Slice the pineapple into rounds 1 cup pineapple, diced with 2 cups of water to desired placing one ontop of the tomato. Dice consistency. Stir in chopped leak and the remaining tomatoes tossing with basil. Blend. Pour over greens diced red pepper lime and cilantro to make a salsa. Top with optional avocado Celery Tomato Soup slices, salsa and finally another slice of Simplest Dressing 1 large Tomato tomato and leaf or two of iceberg! Squeeze an orange, sliced in half, over 2-3 Celery Stalks Enjoy!!!!! your greens. 4-8 oz Orange juice Garlic Water (or more juice/tomato) Sweet, Sour & Salty Celery Cucumber Tomato Soup Dressing 1 large Tomato 1/2 a grapefruit, peeled 1-3 Celery Stalks Note: Weʼre eating 1 stick celery 1/2-1 Cucumber similar to the 80-10-10 2-4 dates diet... but weʼre Mango Tomato Soup Blend away. 1 large or 2 sm Mango eliminating the 10% fat 1-2 Tomatoes for the detox. Garlic clove Optional: mild greens No fat vegan Detox Recipes

These are recipes that help diversify your diet... and still stick to fruits and vegetables. Note: Weʼre using Recipes from Chris Kendall Pomegranate Explosion Salad mostly living with some 1 - 2 heads butter leaf lettuce cooked foods. In the 4 stalks celery Low Fat Dressing: 2 pomegranates 80-10-10 diet they only Blend any juicy fruit (tomato, orange, use living foods. pineapple, kiwi, 5 - 6 mandarin oranges mango, nectarine, raspberry, cherry, etc.) 1 cup strawberries with celery, bell pepper, tomato, sun dried tomatoes, Roughly chop butter leaf and 1/2 and/or any mandarins, dice 1/2 celery, hull herb. pomegranates, mix all together well. Blend remaining celery, 2 mandarins and strawberries into a creamy dressing. More Oriental Slaw Information: 1/2 head Napa cabbage (.5 lb / 230 g) Simple Italian Stew baby bok choi (.5 lb / 230 g) 1 head romaine 1 red pepper (.25 lb 115 g) 1 medium zucchini http:// 1 orange (.25 lb / 115 g) 3 - 4 roma tomatoes www.loving-it- sun dried tomatoes almonds or pumpkin seeds (1/8 - 1/4 raw.com/raw- cup/ 30-60 g) basil, oregano and Italian parsley to taste Grate Napa cabbage, finely slice bok choi food-diet-plan.html and ½ red Finely shred bottom 1/4 of romaine, dice pepper, toss all together. Blend orange, 3/4 zucchini and 1/2 tomatoes, mix all Donate a few bucks and red pepper together. Blend remaining tomatoes, sun dried tomatoes zucchini and romaine receive this cookbook: using tamper or a stalk of celery to make On Salads: 101 Frickin Rawsome Salads can be fast, easy and delicious, thick and chunky. Dice remaining celery Recipes simply take 1-2 of your favourite greens, add herbs, Mix all together and enjoy add some veggie fruits (tomato, cucumber, zucchini, eggplant, okra) if Banana Fennel Pudding desired some fruit or some hardier 4 bananas veggies and voilà!-a tasty salad. Once you fennel get used to eating sufficient calories 2 dates or 2 dried figs (pre soak 1 - 4 Cate’s Early Spring Salad from whole fruits or fruit based dishes, a hours) simple salad or veggie meal can become Shred or grate fennel, blend banana with 1 bunch of kale extremely enjoyable and satisfying as the 1 grapefruit last course or “dessert”. dates or figs with just enough soak water to reach a thick pudding constancy. Mix 2 stalks of celery or fennel with finely shredded fennel. Sergeant Pineapple Pepper 1 large head red leaf lettuce Chop the kale and celery or 1/2 small pineapple Super Saucy Applesauce Contributed by Swayze fennel finely. Peel and dice the 2 red or orange peppers grapefruit. Combine and massage 7 stalks celery 6 small sweet apples Chop lettuce into bite size pieces, dice 6 dates pitted for a few minutes. Allow to sit for 1/2 of the pineapple 1/4 - 1/2 of the 1 handful of sweet seedless grapesPeel, 15 minutes. Enjoy. peppers and 1/2 of the celery. core and chop the apples and place Blend remaining pineapple peppers and everything into the blender. Blend until a celery into an amazing frothy dressing. saucy consistency is achieved. This recipe is perfect for using up mealy apples that still have good flavor. no fat cooked Recipes

Smashed Peas 1/2 lb. frozen peas Note: Weʼre using 2 thin-skinned potato, diced 1 cup onion, diced mostly living with some cooked foods. In the Simmer the onion and potato in a 1 80-10-10 diet they only cup of water, covered for 20 minutes. Stir in frozen peas. Stir and steam for use living foods. 2 minutes, covered. Drain. Pulse in blender for a chunky consistency.

Use as a dip or just have a bowl. Changing the way you eat with the F&V detox is Sweet Potatoes or Roasted Squash Bake a pound of sweet potatoes or A typical day on F & V slice a winter squash in half, remove • breakfast: 2-3 quarts of green smoothie, made of the seeds, and bake face down on a exclusively fruits, vegetables, & water cookie sheet. • lunch: 2-3 bananas, followed by a head of romaine, with a Bake at 375’ for 1 hour. Wrap in fresh orange squeezed in. aluminum foil what you don’t eat right away. • dinner: fruit salad with 2 fruits, 1 lb. of zucchini stripped, dipped into smashed peas. *** you might want to eat 4 times a day for the first week Mashed Potatoes on this detox. 1 lb. thin skinned potatoes 1 red onion 1/2 c. parsley, chopped

Quarter potatoes and chop your onion. Place in pot covered with cold water. Simmer, covered for 20 How do you do with spice? minutes. Drain. Pulse in blender. Serve. Garnish with parsley. Dr Douglas Graham, founder of the 80/10/10 Diet, states, “Herbs and spices like GARLIC, onion, curry, cumin, ginger, cayenne, chili powder, and Steamed Asparagus oregano contain alkaloids and other toxic chemicals.” 1 pound asparagus 1 leek, chopped squeeze of lemon He claims those herbs and spices only transport toxins to your nervous system. Additionally, they irritate your digestive tract and Steam a pound of asparagus with the sometimes even causing your body to manufacture mucus for chopped leek for 5 minutes. Squeeze protection. a lemon and serve. Note: Ayurveda uses spices as a path to health. However, this is a reductionist diet and many of the imbalances that come from Steamed Artichoke Steam 1 large artichoke for 50 meats, grains, excess fats, etc. use spices to help break down minutes (less with a small artichoke). heavier foods. When you eat only fruits and vegetables... you might Enjoy peeling it and scraping the not need the spices. marrow with your teeth. Simple Salads

Vata salads: sweet and warm Pitta salads: sweet and bitter Kapha salads: primarily of spicy greens and roots with a soft greens and roots with plenty of & bitter greens and sprouts quality (not too cold and color and sprouts. crunchy). Marinate your salads! Simple Kapha Salad

1 bunch arugula Best Vata Salad Simple Pitta Salad 4 thinly sliced radishes 1/2 c. fennel, shredded 1 c. sunflower sprouts 4 thinly sliced turnips 1 c. diced chard (stalk is fine) 2. c. lettuce greens 1/2 c. fenugreek sprouts 1 c. yellow pepper 1 c. grated golden beet 1 c. sunflower sprouts 1/2 avocado 1/4 c. fresh basil or dill chopped 1 tbsp. lemon juice Daikon-­Ginger Salad (K-) 2 tbsp. olive oil Green bean coconut salad 1 daikon, grated 1 tsp. raw honey 1/2 lb. green beans, slices in half, & in 1” 1/3 cup lemon juice salt and pepper to taste. pieces ¼ cup ginger, finely grated Mix the wet ingredients and pour juice of 1 lime ¼ tsp cayenne over the veggies. Marinate for 2+ 1 tbsp. melted coconut oil Let the grated ginger marinate in hours at room temperature before 2 tbsp. minced fresh dill or mint eating. Adjust seasonings to taste. lemon-cayenne juice for several salt to taste hours. Pour the marinade over the Zen Kale Salad (V-) daikon and serve. Toss and marinate at room temperature (Daikon is unbalancing for P in large 2 cups green kale for 2+ hours. ¼ cup sesame seeds amounts.) 2 tbsp sesame oil 1 tsp lemon juice Pitta Sprout Salad Mixed Greens and Sprout Salad ½ tsp celtic salt (K-) 1/2 c. lentil sprouts 2 c. mixed greens Combine kale and salt in a 1/2c. sunflower sprouts 1/2 c. arugula mixing bowl. Massage the salt 1/2 c. alfalfa sprouts 1/2 c. fenugreek sprouts into the kale. Let sit from 1-12 1 c. lettuce or mixed greens 1/2 c. radish and onion sprouts hours. Add remaining ingredients 1/2 c. jicama 1/2 c. grated golden beet and mix well. 2 tbsp. . pumpkin seeds

Fennel and Apple Salad Fennel, carrot & Jicama Salad 1 fennel bulb (VPK-) 2 apples Grate 1/2 of each ingredient. Thinly slice 1/2 fennel bulb the other 1/2. Mix and enjoy. 1 large carrot For the F&V Detox - 1 cut jicama use these recipes without

Cut all into thin strips. Add a light the avocados, nuts, seeds dressing of olive oil, lemon juice, salt and oils, and salt. pepper. Living Soups

Va ta s oups : warm, s a vory and Pitta S oup: s weet and hearty K apha s oups : s picy, pungent s picy a s a genera l guideline with plenty of color and and light sprouts. Basic Vata Green Soup Ba s ic K apha S oup 1 c. fennel 1/2 c. yellow pepper Ba s ic Pitta G reen S oup 1 cup a rug ula 1 avocado 1/ 2 a n avo ca d o 1/ 4 c. ba s il 1/4 c. fresh basil or dill chopped 2. c. lettuce g reens 1 turnip 1 tbsp. lemon juice s prig s o f fres h d ill o r cila ntro 1 co b co rn (s liced o ff) 1/2 tsp. agave 1 1/2 c. zucchini 1 veg g ie bro th cube 1 veggie broth cube 1 veg g ie bro th cube 1 tbs p. fla x o il dash of cayenne 1/ 2 avo ca d o cayenne to ta s te salt and pepper to taste. Blend with 4 c. boiling water. Blend with 4 c. boiling water. Blend with 4 c. boiling water. Garnish with fenugreek sprouts. Garnish with sunflower sprouts. Garnish with clover sprouts. Spicy Ginger Soup Basic Vata Red Soup Minty As paragus S oup 1 daikon, grated 3 c. to ma to es 1 cup a s pa ra g us 1 c. celery 1 s tick celery juice o f 1 lime 1 big to ma to 5 bra zil nuts 2 tbs p. unsweetened co co nut fla kes 1 tbsp. cup lemon juice 1 tbs p. o live o il 1 c. cucumber 2 tbs p. fres h lemo ng ra s s 1 tsp lemon juice 2 tbs p. mint 2 tbs p. ginger, finely grated 2 ts p. ita lia n s pice blend s a lt to ta s te 2 ts p. tha i curry pa s te 1/2 tsp. agave 1 veg g ie bro th cube 1 tbs p. to a s ted s es a me o il 1 veggie broth cube 1 veg g ie bro th cube Blend with 4 c. boiling water. Stir in Blend with 4 c. boiling water. Blend with 4 c. boiling water. 1/ 2 a n avo ca d o, d iced . Garnish with sunflower sprouts Garnish with fresh basil. Garnish with sunflower sprouts Light Seaweed Broth Fun Vata Soup 2 s heets no ri, cut into s trips 1/ 2 fennel bulb Curry Carrot S oup 1 s ta lk celery, finely cho pped 1 la rg e ca rro t 1 c. cho pped ca rro ts 2 tbs p. mis o pa s te 1 cup jica ma 1 c. fres h ca rro t juice 1 ts p. tha i curry pa s te 1 avo ca d o 1 c co co nut wa ter, o r wa ter 1 tbs p. to a s ted s es a me o il 1 veg g ie bro th cube 4” leek 1 veg g ie bro th cube Blend with 4 c. boiling water. 1 1/ 2 ts p. yellow curry powd er Blend miso with 2 c. warm water. Garnish with sunflower sprouts. 1/ 2 c. unsweetened co co nut fla kes Dissolve broth cube and curry paste 2 d a tes , pitted with 2 c. hot water. Stir in remaining 2 s ta lks celery ingredients. Garnish with arugula. 1 veg g ie bro th cube Blend with 4 c. boiling water. For the F&V Detox - Ga rnis h with cila ntro a nd s unflower use these recipes without s pro uts . the avocados, nuts, seeds oils, and salt. Simple Juices * All juices can be diluted with water or sweetened with stevia (for kids).

Vata’s best juice Pitta’s best juice Kapha’s best juice 1/2 fennel bulb 1/2 head celery 1/2 head fennel or celery 3 stalks celery 1 inch turmeric root 1 inch turmeric root 1 inch ginger root 1/2 lime 1 inch ginger 1 apple 2 apples 1 pear small bunch radish leafs large bunch of leafy greens large bunch of mustard greens

Carrot Cucumber Beet Lemon Radish Carrot Beet Ginger Juice Cleansing Detox Juicer Recipe (VK--) Green Lemonade (PK--) (pungent!) (K--) 4 carrots 2 apples 1 large carrot 1/2 medium size cucumber ½ bunch kale or collards or romaine 10 radishes, preferably with greens 1/2 medium beet with greens ½ bunch celery 1 apple, quartered 1/4 lemon 1 inch ginger 1/2 beet with greens ½ lemon (rind included) ½ bunch parsley 1 inch ginger root Cucumber Apple Mint Ginger Juicer ½ lemon Very Orange Vegetable Juice (V-) Detox Recipe (P--) juice add water if desired. 3 carrots 1 cucumber 1 large orange 2 large sweet apples Red Cabbage Apple Juice 1/3 lime 2 sprigs fresh mint leaves 1/2 head red cabbage 1 inch ginger mint leaves 1/2 inch ginger root 4 stalks celery (adapted from Eat, Taste, Heal) 2 apples

Super Green Juice (P-) Morning Shocker 1 bunch kale 1/4 jalapeno pepper 1 cucumber 1/2 bunch kale 1 inch ginger 2 medium oranges Sweet Elimination Juice (K-) 1/2 lemon or lime 1 clove garlic 1 apple 4 stalks celery 1” fresh ginger root 6 stalks celery 1/2 c. arugula 2 beets Liver Rejuv 1 inch ginger 2 c. dandelion greens ½ cucumber 1 “ turmeric root 1/2 c. parsley 2” burdock root 2 pears 1/2 lemon 1/2 bunch celery Simple Dressings

Vata Basic Detox Dressing Pitta Basic Detox Dressing Kapha Basic Detox Dressing 1/2 c. olive oil 1/2 c. sunflower oil 1/2 c. flax oil Juice of 1 lemon Juice of 1-2 lime Juice of 1 lemon raw honey to taste maple syrup to taste raw honey to taste salt and pepper to taste salt and pepper to taste pepper to taste

Orange Avocado Dill Flax Ginger Dressing (K-) Dressing (VP-) 1/2 cup flax oil 1 cup fresh orange juice, with pulp Mint - Cilantro Dressing Juice of 1 lemon 1/2 avocado (P-) 2 tsp. ginger juice 2 tbsp. fresh dill 1/4 c. mint leaves a few pinches cayenne pinch sea salt 1/2 c. cilantro leaves 1 tsp. raw honey or liquid stevia Blend 1/2 c. sunflower oil 1 tbsp. dried coconut Spicy Mustard Dressing (K-) Sesame Ginger Dressing 1 tsp. raw honey or stevia juice of 1 lemon 1/2 c. white sesame seeds juice of 1 lime 2 tbsp. yellow mustard 1 tbsp. sesame oil a few tbsp. water to desired 1/4 cup organic corn oil 1/2 c. water consistency 1/4 cup flax oil 1 inch chopped ginger 2 dates pinch of stevia 1 celery stalk 1 tsp. raw honey Lemon Miso Tahini Dressing Pitta Dill Dressing pinch of cayenne 3 tablespoons sesame tahini 2/3 c. sunflower seeds, soaked 1 tablespoon lemon juice 5 tbsp. sunflower oil Tomato Chives dressing 2 tablespoons miso 2 tbsp. lemon juice (K-) 1/2 c. chopped dill 1 tomato 1 tbsp. nama shoyu 2 tbsp. hemp seeds 5 tbsp. water 2 tbsp. flax oil For the F&V Detox - 3 tbsp. chives Your simplest dressings 2 tsp. raw honey are squeezing an orange, squeeze lemon juice grapefruit or lemon, and using fennel or celery for salty taste. Wrap it.

Vata wrap ingredients: Pitta wrap Ingredients Kapha best wrap ingredients Avocados avocado sprouts tomatoes zucchini strips greens shredded jicama, beets, carrots carrot strips shredded cabbage sprouts fennel strips spicy roots creamy dressings sprouts raw corn zucchini strips leafy greens red, orange or yellow pepper steamed corn raw corn pickled vegetables & fruits red, orange or yellow pepper shredded roots pumpkin seeds sesame seeds sunflower seeds spicy dressing wrap in nori or sprouted wheat or creamy dressing wrap in sprouted corn tortilla or a brown rice tortilla wrap in sprouted wheat or brown steamed collard leaf. dulse powder rice tortilla

Best Tools for Wraps: Mandolin - cuts long veggies into strips These recipes are helpful Spiralize - cuts veggies into noodles or ribbons for before and after your High powered blender (to make sauces super creamy) deep detox.

Vata Wrap Sauce Pitta Wrap Sauce Kapha Wrap Sauce 1 cup sesame seeds 4 tbsp. dill leaves 1/2 c. basil leaves 1 tbsp. grated ginger 1/2 c. cilantro leaves 1 c. soaked pumpkin seeds 3 tbsp. miso paste 1 c. soaked almonds 3 tbsp. flax oil 2 tbsp. sesame oil 1 tbsp. raw honey 1 tbsp. raw honey 3 tbsp. rice vinegar 1/2 c. water (or enough for 1/2 c. water (or enough for 2 tbsp. honey desired thickness) desired thickness) 1/4 c. water (or enough for desired thickness

Wrap Sauces: Store in fridge and use within 2 days. Best Teas & Beverages * if you’re constitution is Pitta, eat more foods from the Pitta list.

Best seeds & herbs for vata teas: Best seeds & herbs for Kapha Best seeds & herbs for Pitta teas: licorice root, fennel seed, teas: cardamom seed, alfalfa leaf, cumin seed, fenugreek seed, licorice root, fennel seed, fenugreek seeds, cloves, black cinnamon, ginger, jasmine flowers, coriander seed, mint leaf, pepper, cardamom seeds, fennel oat straw, tulsi, orange peel, cardamom seed, alfalfa leaf, seed, cardamom seed, alfalfa leaf, blessed thistle, sweet herbal chai, chamomile flowers, jasmine dried orange peel, lemon peel, rose hips flowers, lavender flowers, rose cinnamon, ginger, green tea, buds, rose hips tulsi , red raspberry leaf, rose hips

Rose Coriander Tea Add 1 tbsp. rose petals and 1/2 tsp. Fennel & Cardamom tea coriander seeds to 1/2 liter boiling water Caraway Fenugreek Tea add 1/2 tsp. fennel seeds and 1/2 tsp. Add 1/2 tsp. caraway seeds and 1/2 tsp. cardamom seeds to a 1/2 liter thermos. fenugreek seeds to 1/2 liter thermos. Fill Alfalfa Burdock Mint Tea with boiling water. Add boiling water. Steep alfalfa, burdock root and mint teas in hot water. Drink up to 3 cups a day. Flax seed Tea 1 ­‐2 tbsp. ground flax seeds (grind fresh Licorice Peppermint Tea in a coffee grinder) Ginger, Cloves and Cinnamon Tea 1/4 tsp. of cinnamon or garam masala 1 c. hot water 1/2 tsp. raw honey. Stir and drink, or eat if it's thick! Spicy Herbal Chai (without milk)

Fresh Almond Milk 1 Part Almonds 4 Parts water

Start with whole almonds and soak them overnight in water. Next day, blanch the almonds (dip in boiling water) and remove the skins (they come right off). Puree in blender with water and maybe some sweetener and vanilla, raw honey or maple syrup if you like. Filter out the grit and you have almond milk. Easy! *Add 1 tbsp. Non-alcohol vanilla extract and 3 pitted dates or 3 T raw honey or maple syrup for a sweeter flavor.