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Recipes for the Mindful Cleanse 1 Staples & Basics

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Recipes for the Mindful Cleanse 1 Staples & Basics 1 RECIPES FOR THE MINDFUL CLEANSE 1 STAPLES & BASICS Simple Yummy and Versatile Quinoa METHOD INGREDIENTS 1. Soak quinoa over night (up to 24hrs) in water (make sure to use enough 2 cups quinoa water, say 4x more water than quinoa itself) 2 tbsp coconut oil 2. Rinse the quinoa (you’ll see a lot of scum so make sure to rinse it off) 1 tsp sea salt 3. Put the quinoa in a small pot, cover with 2 cups of water, add coconut oil 2 cups water (play with the amount of and salt, and bring it to boil water for you desired texture) 4. Cover, and simmer for 10-min, and turn the heat off. Wait for 5-10min or so without opening the lid to let the steam make quinoa fluffy Coconut Brown Rice METHOD INGREDIENTS 1. Rinse the rice (If you have time you can soak in water before rinsing for a 2 cups brown Rice few hours) 4 cups water 2. Put the rice in a pot, cover with water, add coconut oil and salt, and bring it 1 tsp coconut oil to boil 1 tsp salt 3. Cover, and simmer for 40-45 min, and turn the heat off. Wait for 5-10min or so without opening the lid 2 Homemade Sauerkraut METHOD INGREDIENTS 1. Cut the cabbage in half and remove the core 1 large green cabbage 2. Cut the halves into quarters and slice the quarters as thin as possible. You 1.5 tsp sea salt should have about 5 cups of shredded cabbage 1 tsp caraway seeds (optional) 3. Put the cabbage into a bowl with 3.5 tsp sea salt and caraway (optional 4. Thoroughly work the salt into the cabbage with your hands until the cabbage begins to release juices 5. Pack the cabbage into a glass jar. Press the cabbage down as you pack it in. 6. If there is not enough liquid to cover the cabbage, top it with a brine made from: 1 cup water and 1 tbsp salt 7. Loosly cover the lid (or put a weight over the cabbage so water will submerge the cabbage) and let the cabbage ferment at room temperature for 1 week or so (in warm weather, it will ferment within a few days) 8. Taste often and when it reaches the flavor you like, put in the fridge to stop the fermentation 3 Vegetable Ferment METHOD INGREDIENTS 1. Follow the recipe of homemade sauerkraut 5 cups of any chopped vegetables* 2. As the vegetables ferment, liquid will spill over so make sure to put the glass 2 tsp sea salt jar on a shallow dish to catch the liquid 3. Ferment will be ready in 3-4 days * Favorite vegetables: cabbage, beets, ginger, turnip, carrots, broccoli, cauliflower, etc. Experiment with different combinations! Avoid vegetables that will become mushy (e.g., mushroom) or starchy (e.g., potatoes, winter squash) Roasted Vegetables METHOD INGREDIENTS 1. Heat oven to 400 degrees Any vegetables such as cauliflower, winter/ 2. Cut vegetables into appropriate sizes. Slice winter squash, halve Brussel summer squash, mushroom, Brussels sprouts, divide broccoli and cauliflower into flowerets, etc. sprout, carrots, sweet potato, broccoli. Root 3. Generously coat all the vegetables with olive oil and salt (very important to vegetables work well too. coat them well so vegetables don’t dry out in the oven) Olive oil 4. Sprinkle peppers if you like Salt & Pepper 5. Cook in the oven until nicely browned and fully cooked (but not overdone). Timing varies depending on the vegetables and oven. 6. Eat the veggies as your snack, side dish, or put in a salad. 4 BREAKFASTS & SMOOTHIES Quinoa Breakfast Porridge METHOD INGREDIENTS 1. Put in a bowl cooked quinoa, add coconut milk, and warm it up. 1 cup Cooked quinoa 2. Top with fruits (bananas, raisins to sweeten), seeds, coconut flakes, 2-3 Table spoon Coconut milk cinnamon, etc. Fruits & dried fruits 3. If you like it sweet, use a drop or two stevia. Coconut flake Stevia (optional) Classic Green Smoothie METHOD INGREDIENTS 1. Blend all ingredients in Vitamix. 1 banana (frozen) 2. Adjust the consistency by adding more liquid. 1C frozen mango 1C or more water or coconut water 1C spinach 1C Kale (stem removed) 3 Dates Immune Boost Smoothie METHOD INGREDIENTS 1. Blend all ingredients in Vitamix. 1 cup water or coconut water 2. Adjust the consistency by adding more liquid. 1 small granny smith apple, skin on, cored 5 Immune Boost Smoothie Cont. 1 ½ tsp. bee pollen 1 whole lemon, peeled, seeds removed 1 cup parsley 2 cups spinach or baby kale 1” knob fresh ginger, peeled Very Berry Green Smoothie METHOD INGREDIENTS 1. Blend all ingredients in Vitamix. 1 banana (frozen) 2. Adjust the consistency by adding more liquid. 1C frozen berries 1C or more water or coconut water 1C spinach 1C kale (stem removed) 3 dates Mango Ginger Blast METHOD INGREDIENTS 1. Blend all ingredients in Vitamix. 1 cup water or coconut water 2. Adjust the consistency by adding more liquid. 1 cup frozen mango 1 in. fresh ginger 2 cups kale 1 tsp. turmeric 1 whole orange (peeled) 6 Coco-turmeric Smoothie METHOD INGREDIENTS 1. Blend all ingredients in Vitamix. 1 cups coconut milk 2. Adjust the consistency by adding more liquid. 1 cup water 1 banana ½ cup mango 1 small lemon, peeled 1 in. fresh ginger 2 cups kale 1 tsp. turmeric Superfood Smoothie METHOD INGREDIENTS 1. Blend all ingredients in Vitamix. 1 cup coconut water 2. Adjust the consistency by adding more liquid. 1 cup water 1 frozen banana 1 cup frozen blueberries 1 TB. chia seeds 1 TB. raw cacao nibs 1 TB bee pollen 1 tsp. maca 1 TB. coconut oil 3 pitted dates 2 cups baby spinach or kale 7 SNACKS & SIDES Zucchini Hummus METHOD INGREDIENTS 1. Blend everything in Vitamix or high power blender 3 medium zucchini 1/4 cup EVOO 1/2 cup lemon juice 1/2 cup tahini 1.5 tsp sea salt 1.5 tps cumin 3 cloves garlic 1/4 tsp cayenne Sprinkle of pepita and paprika as garnish Celery Root Dip METHOD INGREDIENTS 1. Steam celery root till soft 1 Celery root (peel and cut in big chunks) 2. Puree all the ingredients until smooth 1-2 Garlic cloves 3. Serve with stick vegetables of your choice Juice of ½ lemon 1T olive oil 1t truffle oil Salt and pepper 8 Homemade Guacamole METHOD INGREDIENTS 1. Mash all ingredients together in a bowl to desired consistency. 2 ripe avocados 2. Store covered in plastic wrap with the avocado pit in the dish to keep from half of a red onion, peeled and finely diced browning as much as possible. Juice of 1 lime 1 tomato (chopped) 1 clove garlic, peeled and minced fresh cilantro (optional) sea salt & pepper 1 teaspoon cumin powder Jalapeno (chopped, optional) Curried Roasted Winter Squash or Sweet Potato METHOD INGREDIENTS 1. Preheat oven to 450°F. 1 squash (butternut or kabocha) or 2 sweet 2. Toss cubed squash/potatoes with olive oil and seasonings. potatoes, peeled and chopped into 1/2-inch 3. Lay them in an even layer on a baking sheet. cubes (about 3-4 cups cubed) 4. Roast for 30 minutes, or until soft and lightly browned, stirring once 2 tablespoon extra virgin olive oil halfway through. sea salt and freshly ground black pepper, to taste 1 teaspoon curry powder 1 teaspoon garam masala 9 Turmeric-Roasted Cauliflower METHOD INGREDIENTS 1. Cut cauliflower into florets. 1 head cauliflower 2. Toss with enough olive oil to coat the cauliflower, salt, and turmeric. Be 2 teaspoons turmeric powder careful, the turmeric will stain your hands and anything you touch so be Olive oil sure to wash them right away! Salt 3. Lay cauliflower on a baking sheet and roast at 400 degrees for about 20 minutes or until cauliflower is brown and crisp at the edges. You may need to spin the tray half-way through to ensure even cooking. Garlic Ginger Bok Choy METHOD INGREDIENTS 1. Slice bottoms off baby bok choy so the leaves come apart. 1.5 pounds baby bok choy 2. Heat oil in a large skillet over medium heat. 1 tablespoon coconut amino 3. When oil is hot, add garlic, ginger and scallion and cook for a minute until 1 tablespoon toasted sesame oil fragrant. Add bok choy and salt. 2 tablespoons coconut or olive oil 4. Cook, tossing frequently with metal tongs until slightly wilted. Stir in 1/2 teaspoon sea salt coconut amino and sesame oil. 10 scallions, finely sliced 5. Serve right away, while hot with quinoa or brown rice. 2 large cloves garlic, thinly sliced 1 1/2 inch piece ginger, thinly sliced 10 Curried Brussel Sprouts METHOD INGREDIENTS 1. Wash, trim the stem of the sprouts. 2lb brussel sprouts (clean and trim hard 2. Mix everything else, and coat the sprouts. stem) 3. Roast in the oven (400F) for 30 min or so until edges become black and 3-4T olive oil crisp, and inside is soft and moist. 1T Curry powder 1T Cumin powder 1T Sea Salt Greek-Style Braised Green Beans (Fasolakia) METHOD INGREDIENTS 1. Wash the green beans and snap off the ends, and snap each bean in half. 1 pound fresh green beans 2. Heat the olive oil in a Dutch oven or heavy lidded pot over medium heat. 1 large onion, finely chopped Sauté the onion and garlic gently over medium heat for about 10 minutes, 4 cloves of garlic, thinly sliced or until they are soft. Add the red pepper and tomatoes and sauté for 1/2 to 1 teaspoon red pepper flakes, or to another 5 minutes, until the tomato begins to break down.
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