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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 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. 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, , 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 , etc. Fruits & dried fruits 3. If you like it sweet, use a drop or two . 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 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. 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 3 1/4 tsp cayenne Sprinkle of pepita and as garnish 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 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 1 teaspoon 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 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. taste 3. Stir in the green beans and parsley, toss them to coat with the onion and 4 large Roma tomatoes, roughly chopped oil. Pour in the water and bring to a simmer over medium-high heat. Cover 3 tablespoon olive oil and cook for 30 to 45 minutes, or until the beans are tender to your liking. 1/2 cup water 4. Stir in the cinnamon, and season to taste with salt and pepper. Serve with a pinch of cinnamon lemon wedges on the side. Handful of chopped parsley Salt and freshly ground black pepper 1 lemon, cut into wedges, to serve 11

Caponata

METHOD INGREDIENTS

1. Cut eggplants in 1cm cubes, sprinkle salt for 1hr or more. 2-3 eggplants 2. Chop the onion, celery, bell pepers, tomatoes. 2 large onions 3. Cube the zuchini. 1 bunch celery 4. In 1/2c olive oil, sauté onion, eggplants, celery, zucchini, peppers. 2-3 zucchini 5. Add tomatoes, , pears, capers, olives, pine nuts (omit for cleanse), 3-4 bell peppers several drops of stevia to taste (it should taste sweet and sour), 1/2c vinegar. 10 roma tomatoes 6. Serve room temp with quinoa or brown rice. Fresh basil 2 firm pears 2-3T capers 20 olives 3-4T pine nuts Stevia Vinegar Quinoa or brown rice Wilted Bitter Greens

METHOD INGREDIENTS

1. Pre-heat oil 2 teaspoons coconut oil 2. Add greens and cook until wilted, about three minutes 1-2 cloves garlic 3. Add garlic and sea salt to taste 4-5 cups of chopped dark greens (dandelion, arugula, radicchio, endive, mustard greens, kale, swiss chard) 12 MAINS

Kichari (Indian Stew)

METHOD INGREDIENTS

1. Rinse the rice and mung beans and soak for three hours or overnight. 1 c basmati rice Drain. If using vegetables, cut into cubes. ½ c organic whole mung beans, soaked for 2. In a pot, warm the ghee over medium-high heat. Add the mustard and at least three hours before cooking cumin seeds (and, if using, and seed) and sauté for 1-2 4 c purified water minutes or until aromatic. 2 T organic ghee 3. Add tumeric (and if using, other ), mung beans, and rice. Then add 1 tsp. mustard seed water, kombu, and ginger. Bring to a boil then cover and simmer for 40 1 tsp. cumin seed minutes. 2 pinches asafetida 4. If using vegetables, add starchy ones (burdock or carrot) halfway through 1 tsp. fresh grated ginger the cooking. Zucchini and beans should be added 10 minutes before the 1 stick of kombu kitchari is done. Greens can be added in the last five minutes. If you need 1½ tsp. sea salt to add a more water, do so, but the kitchari should be the consistency of ½ tsp. turmeric stew when done. 2-4 cups chopped vegetables (kale, 5. Garnish with plenty of fresh cilantro chutney and add salt to taste. You can cauliflower, carrots, cabbage, broccoli, have avocado with a little salt and lemon or steamed vegetables (broccoli, kabocha/butternut squash, beets, etc.) carrots, beets, green beans, asparagus, fennel, and summer squashes) as a side dish.

Pair with Cilantro Chutney (see Dressings) 13

Coconut Lentil, Kabocha, and Kale Stew

METHOD INGREDIENTS

1. Prepare squash: Cut in half and deseed. Cut squash into 1/4” squares. (you 3 T coconut oil can keep the skin on) 1 medium kabocha squash (butternut ok) 2. In a soup pot over medium heat add coconut oil and saute squash until nice 1 1/2 cups french lentils, or mung bean* and browned. (Squash does not need to be cooked through at this point.) 1 quart (or more) vegetable stock Remove squash and set it aside. 1 medium onion, diced 3. In remaining coconut oil saute the onion until soft and then add the garlic 3 garlic cloves, minced and cook for one more minute. Pour in the stock and water and turn heat 2 cups water up to bring to a boil. Scrape the bits of browned squash off of the bottom 1 bunch kale of the pan. Pour in the lentils, return to the boil and then reduce heat to a 1 1/2 tsp cinnamon low simmer. Cover and cook until tender (about 30min to 1hr depending 1/2 tsp ground cumin on what you are using). Pinch of cayenne 4. Meanwhile chop kale into bite-sized pieces. When lentils are cooked 1/2 tsp fresh ginger or (pinch of ground through add the reserved squash, kale, cinnamon, cumin, cayenne, cloves, ginger) ginger, coconut milk, honey, and sea salt. Allow to simmer, uncovered, an 1 can full fat coconut milk (or coconut additional 15-20 minutes or until it has reached your desired thickness and cream) flavor. Taste and adjust with sea salt. 1 Tbsp honey (optional- skip during 5. Top bowls with lots of torn fresh cilantro and serve warm on a cool day. cleanse) Sea salt to taste Lots of fresh cilantro

*Soaked in warm water for at least 24 hours (it’ll expand after soaking) 14

Broccoli and “Beef”

METHOD INGREDIENTS

1. Heat frying pan and melt coconut oil 3-4 Portabella mushrooms (cut in 1in 2. Add chopped garlic and ginger, cook for a minute cubes) 3. Add the mushroom, and cook until they release juice and are halfway 2-3 head broccoli (slide the stalk, cut top cooked, about 3 minutes into floret) 4. Add the broccoli stems, continue to cook for a few more minutes 2-3 clove garlic 5. Add the rest of broccoli, coconut amino and tamari. Taste and adjust 2-3 tsp chopped ginger seasoning. 3 Tbsp coconut oil 6. Serve with brown rice, quinoa or cauliflower rice. 1-2 tsp Coconut amino 1tsp Tamari

Cleanse “Burrito”

METHOD INGREDIENTS

1. Quickly blanch the collard leaves and let them cool 4 large collard green leaves 2. Sauté sliced onion, carrot, zucchini, mushroom, chopped jalapeno and Cooked quinoa or brown rice garlic in olive oil, season with salt and pepper. 1 medium onion 3. Use collard leaf as a tortilla shell, fill the leaf with brown rice/quinoa, fajita 1 carrot vegetables, cilantro, lime and guacamole 2 zucchini 4. Wrap like a burrito and enjoy! 1/2 lb mushroom (cremini, button, or portabella) 1 Jalapeno pepper 15

Cleanse “Burrito” Cont. 2 cloves garlic 2T olive oil Homemade guacamole Cilantro Lime Sushi Roll

METHOD INGREDIENTS

1. Cut a piece of nori in half with scissors. 2 cups cooked quinoa or brown rice 2. Place 2T grain on one half of nori and spread slightly, leaving ½ in border Vegetables cut into thin strips: carrots, around the sides. cucumber, avocado 3. Add a few each of avocado, carrots, cucumber and whatever other optional Sheets of Nori topping you’d like to add on top. Soy Sauce 4. Roll the nori to form a cone. 5. Dip your finger in water and moisten the edge of nori and press together to Optional Topping* seal. Kimchi, lettuce/green leaves, cut in thin 6. Sprinkle each roll with some sesame seeds if you like. strips, pickled ginger, umeboshi paste, 7. Dip in soy sauce and wasabi sesame seeds 16

Kimchee Fried “Rice”

METHOD INGREDIENTS

1. First, make ‘rice’ with cauliflower by shredding into rice-size pieces. 2 tablespoon coconut oil 2. Add the coconut oil to a frying pan over medium heat. Add the carrot and 1 medium carrot, diced saute in the oil for about 3 minutes. 3 green onions, chopped 3. Next, add the onions, garlic and ginger and saute for about 1 minute. 3 garlic cloves, minced 4. Then add the cauliflower, broccoli and sugar peas and saute for about 2 - 3 1 teaspoon fresh ginger, minced minutes. Add the rice, kimchee, and wheat-free tamari and sauté for 3 - 5 1 cup broccoli florets, diced minutes. 1 cup snap peas, diced 5. Add any freshly ground black pepper to taste and serve hot. 4 cups shredded cauliflower (or use 3 cups cooked brown rice or quinoa) 1 cup kimchee or other fermented vegetables (make sure to get a good quality one from farmer’s market, or health store.) 1-2 tablespoon coconut amino freshly ground black pepper to taste 17

Purple Yam and Kabocha Squash Curry

METHOD INGREDIENTS

1. In a large pot, bring coconut milk to a simmer with lemongrass (be sure 4 purple yams to smash it first), galanga, and kaffir lime leaves. Turn off and heat and let ½ kabocha squash coconut milk steep at least one hour, preferably longer 4 cans coconut milk 2. Peel and cube the purple yams. 1 can diced tomato 3. Cut the kabocha into chunks. It’s ok to leave the peel on, it’s edible! 1 stalk lemongrass 4. Strain lemongrass, galanga, and kaffir lime leaves out of coconut milk. ½ inch piece galanga or ginger, peeled and 5. Bring coconut milk, tomatoes, and red curry paste (if using) to a simmer in cut into chunks a large pot. Sprinkle with salt and add yams and squash. 3 kaffir lime leaves 6. Let curry simmer, covered, being sure to stir occasionally to prevent it from Generous spoonful red curry paste sticking to the bottom of the pot and burning. Add thinly sliced shallots. (optional) 7. Once yams and squash are soft, about 25 minutes, turn off heat and add 4 shallots bamboo shoots. 1 small can bamboo shoots 8. Serve with rice and garnished with cilantro leaves. 18

Quinoa Bowls with Sesame-Tahini Sauce

METHOD INGREDIENTS

1. In a small pot, combine the quinoa with 2 cups water, a bit of olive oil and 1 cup quinoa a sprinkle of salt. Bring to a simmer and cook on low heat until quinoa has 1 small butternut squash absorbed all the water. Cover tightly and set aside. 1 bunch lacinato kale 2. Peel and cube the butternut squash. Toss with enough olive oil to coat the 1 cup French lentils or ½ lb wild salmon cubes and a generous amount of salt. Lay on a baking tray and roast at 400 degrees until the squash is soft and the edges are browned and slightly crisp, Sauce: about 25 minutes, ¼ cup olive oil 3. Coarsely chop the kale leaves. Heat 1 Tablespoon of olive oil in a pan and 2 Tablespoons toasted sesame oil lightly saute kale, sprinkling with salt and adding a tiny bit of water if the Pinch salt leaves start to burn. Pinch stevia 4. Cook lentils in the same way as the quinoa. If using salmon, lay fish in a 3 Tablespoons balsamic vinegar baking dish and drizzle with oil, adding salt and fresh pepper. Bake at 350 2 Tablespoons tahini degrees for 15 minutes or until salmon is cooked through and flakes. 5. Make dressing: combine all the dressing ingredients in a blender, taste, and adjust with a bit more salt or more stevia if needed. 6. Arrange bowl: put quinoa on the bottom and top with squash, kale, and lentils/salmon. Spoon sauce on top. 19 SOUPS

Carrot Ginger Soup

METHOD INGREDIENTS

1. Heat the oil in a large saucepan over medium heat 2 tbsp coconut oil 2. Add the onions and cook, stirring, until softened 1 large onion, chopped 3. Add the garlic, ginger, cumin, and cook for another 2-3 minutes 5 cloves garlic, minced 4. Add the carrots and stir to coat and cook for another 4-5 minutes 1.5-inch piece of ginger, chopped 5. Add the broth, cover and reduce heat to low and simmer until the carrots 1 tbsp ground cumin are soft 3 lbs carrots, peeled and chopped 6. Use an immersion blender or blender to puree until smooth 4 cups vegetable broth 7. Stir in the coconut milk and add salt and pepper to taste salt and pepper to taste 8. Ladle into individual bowls, squeeze lime juice and garnish with cilantro 1 can coconut milk lime and cilantro for garnish

Cauliflower & Leek Soup

METHOD INGREDIENTS

1. Add oil to a pot over medium–high heat 3 tablespoon coconut oil 2. Stir in the onion, leek and garlic and cook for 7-8 min 1 onion, chopped 3. Add cauliflower and let it cook for a few more minutes 2 clove garlic, mashed 4. Add broth and let it boil and then lower the heat to simmer until the 1 pinch of cauliflower is soft 1 lg or 2 sm cauliflower, coarsely chopped 20

Cauliflower & Leek Soup Cont.

5. Puree the soup in a blender or using hand-blender 2 leeks, rinsed and chopped (remove and 6. Stir in lemon juice, salt and pepper. If the soup is to thick add some of the discard dark green section) water 6 cups vegetable stock or water 7. Pour into bowls or cups and serve with olive oil, fresh , lemon peel or 1⁄2 to 1 lemon juice and roasted pepitas as garnish Sea salt and pepper to taste Pepita (pumpkin seeds)

Hearty Lentil Soup

METHOD INGREDIENTS

1. Soak lentils over night 1 cup brown or green lentils, uncooked 2. Rinse well 8 cups water or vegetable broth 3. Place lentils in pressure cooker or pot along with the water or broth 1 bunch kale 4. While the broth is heating, chop the vegetables 8 oz mushrooms, halved or quartered 5. Skim any forms that appear at the surface 1 large onion, chopped 6. Add all ingredients to the pot and stir 2 large carrots, thickly sliced 7. Cover and simmer until the lentils are tender, about an hour; add water as 2 ribs celery, chopped Kabocha or other necessary. winter squash 8. Remove the bay leaves, add coconut milk, and check the seasonings, adding 2 bay leaves more seasoning and salt, if desired 4 cloves garlic, minced 9. Garnish with chopped fresh parsley, if you like 1 tbsp coconut aminos, or tamari 1 tbsp freshly ground pepper, to taste 1 can coconut milk 21

Quick and Easy Minestrone Soup

METHOD INGREDIENTS

1. Dice all the vegetables 3T EVOO 2. Saute onion and leek in olive oil for a few minutes until soft. 2 medium onions 3. Add carrots, celery, and garlic and sauté for 2-3 minutes. 4 large carrots 4. Add all other ingredients beside leafy greens and grain, bring it to boil and 6 stalks celery simmer for 20 minutes or so until all the vegetables are soft. 4 cloves garlic 5. Add grains, salt and pepper while soup is simmering. 2C Starchy vegetables* 6. Add the leafy greens a few minutes before the soup is done so that they 4C seasonal vegetables** keep the bright color. 3C leafy greens 7. Season with salt and pepper, and any other of your choice (, 12C vegetable or chicken broth basil, de province, , etc.) 1C cooked grains and or lentils

*Starchy vegetables include: sweet potatoes and winter squashes **Seasonal vegetables may include: turnips, peppers, zucchini, fennel, leek, kohlrabi, mushroom, cabbage, etc. Cream of Mushroom

METHOD INGREDIENTS

1. Preheat oven to 400°F. Divide mushrooms between prepared baking 1.5 pound mixed mushrooms, chopped sheets. Drizzle mushrooms on each sheet with 3 tablespoons oil. Sprinkle 6 tablespoons olive oil generously with salt and pepper; toss to coat. Cover with foil. 3 14-ounce cans (or more) vegetable broth 2. Bake mushrooms until they release liquid, then all the liquid is absorbed, 2 Tbsp olive oil 22

Cream of Mushroom Cont. 1 onion, chopped 3 garlic cloves, minced but still moist. 1/4 cup plus 2 tablespoons Madeira 3. Cool slightly. Set mushroom puree aside. 1 cup coconut milk (full fat, canned) 4. Sautee onion and garlic with olive oil in a pan for 8 min or until 3/4 teaspoon chopped fresh thyme translucent. Add madeira, cook for 2 min. 5. In a blender, blend half of the roasted mushrooms, coconut milk, thyme and vegetable broth until smooth. 6. Heat the soup, garnish with mushroom and enjoy!

Seville Gaspacho

METHOD INGREDIENTS

1. Combine tomatoes, pepper, cucumber, onion and garlic in a blender. Blend 2 pounds ripe red tomato cut into chunks at high speed until very smooth, at least 2 minutes, pausing occasionally to 1 bell pepper (red, yellow or orange) scrape down the sides with a rubber spatula. 1 cucumber, about 8 inches long, roughly 2. With the motor running, add the vinegar and 2 teaspoons salt. Slowly cut into chunks drizzle in the olive oil. The mixture will turn bright orange or dark pink and 1 small mild onion (white or red), peeled become smooth and emulsified, like a salad dressing. If it still seems watery, and cut into chunks drizzle in more olive oil until texture is creamy. 1 clove garlic 3. If you are not using Vitamin, strain the mixture through a strainer or a food 2 teaspoons sherry vinegar, more to taste mill, pushing all the liquid through with a spatula or the back of a ladle. Salt Discard the solids. Transfer to a large pitcher (preferably glass) and chill ½ cup extra-virgin olive oil, more to taste, until very cold, at least 6 hours or overnight. plus more for drizzling 23

Seville Gaspacho Cont

4. Before serving, adjust the seasonings with salt and vinegar. If soup is very thick, stir in a few tablespoons ice water. Serve in glasses, over ice if desired. A few drops of olive oil on top are a nice touch.

Kabocha Squash Soup

METHOD INGREDIENTS

1. Cut the squash in half and scoop out seeds. Place cut-side down on an oiled 1 medium kabocha squash baking tray and roast at 400 degrees for 25-30 minutes or until a knife 2 yellow onions easily goes into the squash. 4 carrots 2. Once squash is cool enough to handle, pull off peel and set squash puree 5 ribs celery aside. 1 stalk lemongrass 3. In a large pot, heat coconut milk with lemongrass, galanga (Thai ginger), ½ inch piece of galanga or ginger, peeled and kaffir lime leaves. Be sure to smash the lemongrass in order to release and cut into chunks its flavor. Bring coconut milk to a simmer, then turn off the heat and cover. 3 kaffir lime leaves Allow to steep at least one hour or even overnight. 4 cans full fat coconut milk 4. In a separate pot, heat olive oil and add finely chopped onions, celery, and 4 cups vegetable stock carrots. Cook until fragrant and onion is translucent (about 10 minutes). Green curry paste (optional) 5. Add squash, coconut milk (strain out lemongrass, galanga, and kaffir lime 2 limes leaves), and vegetable stock. Add a spoonful of green curry paste if using. If liquid doesn’t cover vegetables, add a bit more water. 6. Let soup simmer 20-30 minutes then puree, add lime juice and salt to taste. 24

Cleansing Root Vegetable Soup

METHOD INGREDIENTS

1. Peel and cube rutabagas, parsnips, celeriac, and sweet potatoes. Set aside. 2 rutabagas 2. In a large pot, heat olive oil and add finely chopped onions, carrots, and 2 parsnips celery. Cook about 10 minutes or until vegetables are fragrant and onion is 1 celeriac (also called celery root) translucent. 3 sweet potatoes 3. Add cubed root vegetables and vegetable stock. Bring to a simmer. 2 yellow onions 4. Simmer soup for 20-30 minutes or until roots are soft enough that a knife 4 carrots goes through them easily. 4 ribs celery 5. Season soup with salt and pepper and add chopped parsley. 8 cups vegetable stock ½ bunch parsley

Vegan Cream of Mushroom

METHOD INGREDIENTS

1. Thinly slice onion. 3 lbs mixed mushrooms 2. In a large pot, heat olive oil and add onion. Cook about 10 minutes. 1 yellow onion 3. Add whole mushrooms and enough water to barely cover. Few sprigs thyme 4. Pull leaves off thyme sprigs and add to soup. 1 can coconut cream 5. Let soup simmer for 30 minutes. 6. Puree soup and add coconut cream. Season with salt and freshly ground pepper. 25 SALADS

Kale Salad with Cranberries

METHOD INGREDIENTS

1. Make dressing. Combine stevia, salt and pepper, garlic, vinegar, and olive 2 cups cooked grain oil and blend in a blender. (Or with a whisk if you use a garlic press.) Add 3 large bunch curly green kale more of anything to taste. 1/2 cup toasted seed 2. Drop the onions and dried cranberries into the dressing to marinate. Few drops stevia 3. De-stem kale, and slice as thinly as possible salt and pepper 4. Assemble salad. In a large bowl, combine rice or quinoa, kale, and dressing. 2 garlic gloves I use my hands. Make sure everything is covered with the vinaigrette. That’s 4 T apple cider vinegar what makes this salad. 1/4 cup EVOO 5. Scatter the toasted sunflower seeds or pumpkin seeds over the top and 1/2 red onion maybe a little more coarse salt and pepper. 1/2 cup dried cranberries 6. Feel free to add any other ingredients: roasted winter squash, sliced fruits, ½ cup seeds sprouts, etc.

Kale Salad with “Goddess” Dressing

METHOD INGREDIENTS

1. Thinly slice de-stemmed kale, carrots, and fennel. Dice avocado 1-2 bunch Kale 2. Make dressing. Blend garlic, salt, lemon juice, salt, EVOO, avocado, stevia, 2 small carrots and pepper until smooth 1 medium fennel 26

Kale Salad with “Goddess” Dressing Cont. 1 large avocado 1 cup cooked grain 3. Mix everything and massage until everything is integrated 1/2 cup seeds 2 clove garlic 1/2 t salt, or more 2 T fresh lemon juice 1/3 cup EVOO 1/2 ripe avocado A few drops of stevia “Caeser Salad” fresh pepper to taste

METHOD INGREDIENTS

1. Blend all dressing ingredients 3-4 baby little gem or 1 large romaine 2. Wash lettuce and slice into bite size pieces lettuce 3. Toss lettuce with dressing and capers. ½ cup capers 4. Top with pumpkin seeds 1 cup avocado dressing Dressing: 1 cup ripe avocado 2 T lemon juice 1 T olive oil 1 cup water 1 tsp salt 1 tsp freshly ground Handful pumpkin seeds black pepper, cayenne 27

Grapefruit and Jicama Salad

METHOD INGREDIENTS

1. Soak cabbage in salted water to cover while preparing other ingredients. 2 cups shredded red cabbage 2. Mix together soy sauce, vinegar, stevia, garlic, chili and lime juice; taste and Salt and pepper add more lime juice if you like. 2-3 table spoon coconut amino or Braggs 3. In a large bowl, combine jicama, carrots and oil. amino (to taste) 4. Drain cabbage, and crush it a bit between your hands. Toss it with other 1 tablespoon rice wine vinegar or other vegetables and oil, then with soy dressing. vinegar 5. Taste and add a bit of salt and pepper if necessary. a few drops of stevia 6. Divide among 4 plates and top with mint, nuts and grapefruit. Serve. 1 teaspoon minced garlic 1 small chili, minced, or dried red pepper flakes to taste 1 tablespoon lime juice, or to taste 1 cup shredded jicama 1/2 cup shredded carrot, optional 2 teaspoons olive oil 1/2 cup coarsely chopped mint leaves 1/4 cup chopped raw pumpkin seeds, optional 2 grapefruits, segmented, tough membranes removed 28

Arugula Salad with Fresh Herb Dressing

METHOD INGREDIENTS

1. Fill a salad bowl with arugula and add any vegetables you like: thinly sliced Arugula red cabbage, grated raw carrot and beet, sliced radishes, etc. Cabbage, radish, carrot, beet, sprouts, etc. 2. Sprinkle with pumpkin seeds. Pumpkin seeds 3. In a blender, combine all dressing ingredients and blend until smooth. Taste and adjust, adding salt or stevia as needed. Dressing: Handful mint leaves Handful cilantro leaves Handful parsley leaves ¼ cup olive oil 3 Tablespoons apple cider vinegar Pinch salt Pinch stevia 1 teaspoon dijon mustard 29 DRESSINGS

Cilantro Chutney

METHOD INGREDIENTS

1. Blend lemon juice, water, and fresh coriander until the coriander until the 1 bunch fresh cilantro herb is coarsely chopped. Add the rest of the ingredients and blend until it ¼ c fresh lemon juice is the consistency of pesto. ¼ c purified water 2. Store covered in the refrigerator for up to one week. ¼ c unsweetened dry coconut 2 T fresh ginger root a few drops of stevia 1 tsp. sea salt ¼ tsp. fresh ground Mustard Vinaigrette

METHOD INGREDIENTS

1. Mix the olive oil, mustard, and cider vinegar. Whisk to incorporate. 1/4 cup olive oil 2. Add a few turns of the pepper grinder (to taste) and a sprinkle of sea salt. 1/8 cup apple cider vinegar Set aside. 1 tablespoon whole grain mustard 3. Heat a large saute pan over medium high heat. Melt in the coconut oil, pinch sea salt then once hot, add the pears. fresh ground black pepper 4. Cook for a few minutes to slightly soften and brown them. Toss in the pecans just to warm them up, then add in the bitter greens. 5. Toss gently with tongs until gently wilted, then toss with a few tablespoons of the vinaigrette. Serve immediately. 30

Incredible Carrot Ginger Dressing

METHOD INGREDIENTS

1. Blend all the ingredients until smooth. 1/3 cup full-fat coconut milk 1/4 tsp ground turmeric 5 Tbsp peeled ginger 3 medium carrots, Pinch 1/3 cup EVOO 1/2 tsp sea salt 2 Tbsp toasted sesame oil 1 Tbsp miso A few drops stevia 1/4 cup brown rice vinegar 4 medium shallots 31 DESSERTS

Chocolate Chia Seed Pudding

METHOD INGREDIENTS

1. In a small bowl or Mason type glass jar, add coconut milk, water, chia seeds, 3-4 Dates (pit and chop) cocoa powder, , chopped dates and salt and mix until very well 2 T cocoa powder combined. 1/4 cup chia seeds 2. Place in the refrigerator and allow to rest for at least 2 hours 3/4 cup full fat coconut milk 3. Serve with topping of your choice. 1/2 cup water 1 tsp pure vanilla 1/4 tsp Himalayan salt Toppings: fresh berries, bananas, coconut flakes, cacao nibs Coconut & Chia Seed Pudding

METHOD INGREDIENTS

1. In a small bowl or Mason type glass jar, add coconut, chia seeds, coconut 1/4 cup shredded unsweetened coconut milk, coconut water, vanilla, stevia and salt and mix until very well 1/4 cup chia seeds combined. 3/4 cup full fat coconut milk 2. Place in the refrigerator and allow to rest for at least 2 hours 1/2 cup coconut water 3. Serve with fresh rapsberries or other fruit of your choice. 1 tsp pure vanilla extract 1/4 tsp Himalayan salt 1/2 cup fresh raspberries Drops of stevia 32

Apple-Sweet Potato Stew

METHOD INGREDIENTS

1. Peel and cut potatoes and apples in 1cm chunks. 1 sweet potato 2. Saute the potatoes and apple with coconut oil until they are well coated 2 apples (Granny Smith or other tart 3. Add enough water to cover, and add lemon juice apples) 4. Cook until soft, season with salt, cinnamon and stevia. 1 Tbsp coconut oil Juice from ½ lemon A few drops of stevia Cinnamon and salt Vitamix Mango Sorbet

METHOD INGREDIENTS

1. Blend everything in Vitamix. It’ll be very thick so use the tamper and push 2 frozen bananas it down hard. (If you have a vitamix that already has icecream mode, use 2 cup organic frozen mango it.) If too thick add more milk or water to your liking. 1/3-1/2 can of coconut cream or full fat 2. Top with fruits, coconut flakes and enjoy! coconut milk Several drops of stevia 1-2 cups ice cube 33

Vitamix Chocolate “Ice Cream”

METHOD INGREDIENTS

1. Blend everything in Vitamix. It’ll be very thick so use the tamper and push 2 frozen bananas it down hard. (If you have a Vitamix that already has ice cream mode, use 1/4 cup raw cocoa powder it.) If too thick add more coconut milk to your liking. 1/3-1/2 can of full fat coconut milk The less liquid you use, the thicker the ice cream will be, but you need to 3-4 dates find the right proportion for your blender to be able to mix. It’ll require Several drops of stevia some muscles to push down the content. 1 cup ice cubes 2. Top with fruits, coconut flakes or cacao nibs and enjoy!