S AVO R S I M P L E S M O O T H I E S ,
JUICES, SOUPS & SPRING SALADS REJUVENATE
A SPRING CLEANSE
One Week of Delicious
Detoxification for Loving Your
Liver & Your Life
ANDREA NAKAYAMA, CNE CHHC
nutrition counselor
ANDREA LIVINGSTON, BA, NTPC
holistic & living foods chef
503.866.8079 | [email protected]
www.replenishpdx.com
503.880.1358 | [email protected]
JOIN US ONLINE AT
TRULYFOODPDX.COM
www.phytofoodspdx.com
A SPRING CLEANSE
A
cleanse is your opportunity to slow down, to quiet what’s coming
into your body, and to activate your systems of detoxification
and elimination. Cleansing will ultimately result in the benefits you
desire: clarity, focus, intention, lightness, and energy.
Spring is the season of renewal. You can discard what you no longer
need, create and birth fresh ideas, and make new plans. It’s the time
to reach for the sky! All creatures are awakened from their winter
slumber—squirrels and groundhogs emerge to munch on fresh shoots
and leaves, the birds start to migrate north, and the days become
longer and warmer. Spring is also the season for lightening your load
and welcoming purification.
Right now is the perfect opportunity to press the reset button and
invite renewed wellness. Leave the heaviness of winter behind. Your
meals should energize you and not make you feel sluggish. Light is
the key to spring cuisine: lightly cooked, lighter in calories, and a bit
leaner in terms of fat. Your body has a tremendous ability to heal itself
if given the chance. Spring is your new chance. And cleansing is the
most powerful way to receive the benefits and fruits of the season.
This week allow yourself to sink into the bounty of the spring harvest.
Pay close attention to what you are releasing—anger, toxins, addictions—
and what you are gathering—new techniques, new foods, support and a
fresh start. Most of all, enjoy this process every bite of the way.
Know the importance of staying
h y d ra t e d . Yo u r b o d y i s s e v e n t y
percent water. Aging is the result
of your cells drying out!
But water does more than hydrate
you. Water also flushes your system,
sends oxygen throughout your blood,
and carries away toxins. During your
Rejuvenate Cleanse, water will fill
you and heal you. Be sure to drink at
least 64 ounces of water each day.
THE BASICS
BASIC PROTOCOL
REMEMBER THAT YOU DON’T WANT TO GO HUNGRY, BUT YOU ALSO DON’T
WANT TO CONSUME TOO MUCH FOOD. EAT SMALL AND LIGHT MEALS.
BE SURE TO SNACK TO SUPPORT BLOOD SUGAR AS NEEDED. LEFTOVERS
ARE FINE FOR THIS. AND DRINK LOTS AND LOTS OF WATER!
WAKE UP:
MID-AFTERNOON:
brush teeth/tongue scrape
(1–2 HOURS LATER)
daily enema (optional)
8–12 oz. water with 1 Tbsp.
apple cider vinegar
snack (if needed)
dry skin brushing before hot/cold shower DINNER:
BREAKFAST:
(IDEALLY PRIOR TO 7 PM)
8–12 oz. water with lemon juice
Yummy Green Juice
smoothie or cereal or pudding of choice
1 mL milk thistle in 4 oz. water *
MID-MORNING:
(1–2 HOURS LATER)
tea or elixir
snack (if needed)
LUNCH:
10–15 minute walk
8–12 oz. water with lemon juice
soup and/or salad and/or leftovers
1 mL milk thistle in 4 oz. water *
* Do not take milk thistle if pregnant or nursing.
SPRING CLEANSE
tea or elixir
8–12 oz. water with lemon juice
soup, salad, and/or wrap of choice with
millet or quinoa (optional)
1 mL milk thistle in 4 oz. water *
BEDTIME:
(AIM FOR 10 PM OR EARLIER)
tea or elixir (if needed)
1–3 tsp. CALM magnesium in 6–8 oz. water
castor oil pack
SAMPLE MENU
SAMPLE MENU
H
ere you’ll find one week of suggested meal plans. We put these together
to show you what a sample week of your Rejuvenate Cleanse could look
like. You do not need to follow these! Feel free to pick and choose recipes from
each category, as outlined on the following pages, to create your own cleansing
adventure. Remember, these examples are here to help inspire or guide you as
you choose. Don’t forget to add a small bedtime protein snack if needed.
DAY 1
Breakfast: Yummy Green Juice
Warming Grain-Free Breakfast Cereal with
fresh strawberries and almond mylk
Snack (optional): KeVita sparkling probiotic
drink, coconut water, or Blueberry Greens
Smoothie
Lunch: Spicy Spring Soup with quinoa or
large Spring Farmers Market Salad with
dressing of choice
Snack (optional): handful of seeds/nuts or
Zucchini Hummus and slightly steamed
or raw vegetables
Dinner: Ginger-Infused Miso Soup
with Spring Fusion Salad, quinoa (optional)
DAY 2
Breakfast: Yummy Green Juice or Strawberry
Coconut Chia Pudding and Electrolyte
Lemonade
Snack (optional): Pear Chia Greens Smoothie
with protein powder
Lunch: Ginger-Infused Miso Soup with
Cucumber Wakame Salad and quinoa or
SPRING CLEANSE
large Spring Farmers Market Salad with
dressing of choice
Snack (optional): coconut water or KeVita
sparkling probiotic drink, cut-up veggies
or choice of Fiesta Flax Crackers or Onion
Flax Bread with Zucchini Hummus
Dinner: leftover Ginger-Infused Miso Soup
with Spring Fusion Salad, quinoa (optional)
DAY 3
Breakfast: Yummy Green Juice
Snack (optional): smoothie of choice
and/or chia pudding of choice
Lunch: Marinated Bok Choy Salad or large
Spring Farmers Market Salad with dressing
of choice
Snack (optional): chia pudding of choice
Dinner: Asian Kelp Noodle Salad and Not
Fried Beans Pâté on cabbage or lettuce leaf
with Mango Guacamole (optional)
SAMPLE MENU
SAMPLE MENU (continued)
DAY 4
DAY 6
Breakfast: Yummy Green Juice
Breakfast: Yummy Green Juice
Snack: smoothie and/or chia
pudding of choice
Snack (optional): smoothie of choice
Lunch: Large Spring Farmers Market Salad
with dressing of choice, Fiesta Flax Crackers,
and Zucchini Hummus or pâté (optional)
Dinner: Minty Cucumber Spinach Soup,
small salad with dressing of choice, and
Fiesta Flax Crackers (optional)
DAY 5
Breakfast: Yummy Green Juice
Snack (optional): smoothie of choice
Snack: KeVita sparkling probiotic drink,
Electrolyte Lemonade, or tea
Lunch: small Spring Farmers Market
Salad with dressing of choice and/or
Green Goddess Soup
Dinner: leftover Green Goddess Soup
or Spicy Spring Soup, and small salad with
dressing of choice
SPRING CLEANSE
Snack: KeVita sparkling probiotic drink,
Electrolyte Lemonade, or tea
Lunch: soup of choice or Yummy Green Juice
Snack: KeVita sparkling probiotic drink,
Electrolyte Lemonade, or tea
Dinner: leftover soup or Yummy Green
Juice
DAY 7
Breakfast: Yummy Green Juice
Snack: smoothie and/or
chia pudding of choice
Lunch: large Spring Farmers
Market Salad with choice of
dressing and quinoa
Snack (optional): steamed
vegetables with dressing of choice
Dinner: Spring Nori Veggie
Rolls and Ginger-Infused Miso Soup
BREAKFAST
BREAKFAST
Y
our morning meal sets the rhythm and routine for the day. Start the
morning with fresh clean water to help your body flush out anything it
has accumulated and stored overnight. The water will also help to activate
your stomach acid to properly break down your morning meal. But the beauty
of then starting your day with a green juice is that you essentially receive a
mineral transfusion. The nutrients in your juice don’t need much digestive
processing and are readily absorbed by your cells. What a way to greet the day!
RECIPES
Juices & Smoothies
Yummy Green Juice
Thai Green Juice
Pear Chia Greens Smoothie
Antioxidant Berry Smoothie
Do-It-Yourself Green Smoothie
Blueberry Greens Smoothie
SPRING CLEANSE
Puddings & Cereals
Strawberry Coconut Chia Pudding
Cinnamon Almond Chia Pudding
Warming Grain-Free Breakfast Cereal
Dehydrator Snacks
Dehydrated Buckwheat Granola
LUNCH
LUNCH
B
y midday your metabolism is reaching its peak. It’s been on the rise since
breakfast. Your body is primed to process a bit more food and it needs
the fuel to get through that often difficult afternoon slump. Many of us rush
through our midday meal. Make it a priority to slow down and take time to
appreciate, savor, and digest your lunch. Feel the nourishment right down to
your inner roots. Remember to chew. And don’t forget the water!
RECIPES
Salads
Mango Cabbage Cilantro Slaw
Cucumber Wakame Salad
Spring Farmers Market Salad
with dressing of choice
Marinated Bok Choy Salad
Spring Fusion Salad Dressings
Spicy Thai Dressing
Tangy Parsley Dressing
Spring Vinaigrette
Tahini Ginger Dressing
Caesar Salad Dressing
Cumin Vinaigrette
SPRING CLEANSE
Soups
Spicy Spring Soup
Minty Cucumber Spinach Soup
Green Goddess Soup
DINNER
DINNER
W
hat and when you eat makes a huge difference in how you feel and
function. The body slows its secretion of the hormones that fuel your
metabolism as the daylight hours fade. For this reason, a smaller dinner will
support not only your detoxification, but also your inner balance. Share these
meals with your family or friends. Even though you may not all be eating the
same thing, it is great to share the table. For this meal, make a concerted effort to
pull out a smaller plate for yourself. Sit down and enjoy your food (and possible
company) with slowness, appreciation, and gratitude. The day is coming to an
end. Welcome the opportunity for some quiet.
RECIPES
Soups
Ginger-Infused Miso Soup
Soothing Ginger Veggie Soup
Salads
Asian Kelp Noodle Salad
SPRING CLEANSE
Wraps
Cilantro Sunseed Pâté Wraps in
Marinated Collard Greens
Not Fried Beans Pâté Wraps
Spring Nori Veggie Rolls
Grains
millet
quinoa
SNACKS
SNACKS
B
e sure to pay attention to your hunger level on your Rejuvenate Cleanse.
Our goal is certainly to lighten the load and to consume less food this
week. Yet you also want to listen-in to your ability to manage your blood sugar.
So if you are hungry for a snack, have one! If you are cleansing while in a
building phase – you’re either pregnant, nursing, recuperating, or under the
age of 18, be sure to include the snacks in your protocol throughout the week.
Cleansing is different for everyone and since this cleanse is about rejuvenation,
not deprivation, snacking is A-OK.
RECIPES
Dips
Mango Guacamole
Zucchini Hummus
Dehydrator Snacks
Savory Onion Veggie Bread
Fiesta Flax Crackers
Kale Chips
SPRING CLEANSE
Teas, Elixirs & Mylks
Almond Mylk
Electrolyte Lemonade
Liver Cleanse Tea
Recipes
RECIPES
JUICES & SMOOTHIES
Yummy Green Juice
SPRING CLEANSE
1 QUART
INGREDIENTS
PREPARATION
½ bunch kale or spinach, washed and
dried
½ cup packed parsley
1 cucumber
1 apple
2 ribs celery
1 lemon, peeled and seeded
Place all ingredients in juicer or high-speed
blender and process until smooth. Strain
through nut mylk bag.
Thai Green Juice
1 QUART
INGREDIENTS
PREPARATION
2–3 Granny Smith apples
1 cucumber
1 lime, peeled and seeded
½ bunch cilantro
2 cups mint leaves, packed
3–4 kale leaves
Place all ingredients in juicer or high-speed
blender and process until smooth. Strain
through nut mylk bag.
RECIPES
JUICES & SMOOTHIES
Pear Chia Greens Smoothie
SPRING CLEANSE
2 SERVINGS
INGREDIENTS
PREPARATION
2 pears
2 cups coconut water
1 Tbsp. chia seeds
½ vanilla bean, seeded or dash vanilla
extract
1 Tbsp. hemp protein powder or hemp
seeds
1 handful dark green leafy vegetables
such as Romaine lettuce, kale, Swiss
chard, or spinach
Pinch sea salt
1 Medjool date, pitted (optional)
Place all ingredients in a high-speed blender and
blend until smooth.
Antioxidant Berry Smoothie
2 SERVINGS
INGREDIENTS
PREPARATION
1 (17.5-oz.) can coconut water
1 cup frozen blueberries
1 cup strawberries
½ cup goji berries, soaked in water
for 30 minutes and drained
¼ vanilla bean, seeded or ½ tsp.
vanilla extract
1 tsp. greens powder
1 Tbsp. hemp seeds
1 tsp. chia seeds
Pinch sea salt
1 tsp. raw honey or 3–10 drops liquid
stevia (optional)
Place all ingredients in a high-speed blender
and blend until smooth.
RECIPES
Do-It-Yourself Green Smoothie
2 SERVINGS
JUICES & SMOOTHIES
This will help you start to create your own green smoothies.
It's easy, fun, and something even your kids can help you with!
SPRING CLEANSE
INGREDIENTS
PREPARATION
2 cups coconut water
2 cups fresh or frozen fruit such
as pears, apples, oranges, kiwis, or
strawberries
3 cups chopped dark green leafy
vegetables such as Romaine lettuce,
kale, Swiss chard, or spinach
1 Tbsp. hemp seeds
1 tsp. chia seeds
Optional (pick one):
1 Medjool date, pitted
1 tsp. honey
3 drops liquid stevia
Place all ingredients in a high-speed blender
and blend until smooth.
Blueberry Greens Smoothie
2 SERVINGS
INGREDIENTS
PREPARATION
2 cups coconut water
1 cup frozen blueberries
1 Tbsp. hemp seeds
1 tsp. greens powder
1 tsp. chia seeds
2 handfuls dark green leafy vegetables
such as Romaine lettuce, kale, Swiss
chard, or spinach
1 vanilla bean, seeded or dash vanilla
extract
Pinch sea salt
½ tsp. maca (optional)
Place all ingredients in a high-speed blender
and blend until smooth.
RECIPES
Liver Cleanse Tea
Note about decoctions: When using an herb that is woody (roots, rhizomes, wood, bark, nuts, or seeds), it is
best to make a decoction so that the soluble contents of the herbs are extracted into the water. When making a
decoction, the herb must be boiled in the water (as opposed to just steeped like an infusion).
INGREDIENTS
PREPARATION
Rose hips
Burdock root
Dandelion root
Licorice root
Peppermint
In a medium to large pot, place 1 teaspoonful
of herb for each cup of water (16 tsp. herb to
16 cups water). Bring to a boil and simmer for
15–20 minutes. Let stand to cool 8 hours or
overnight. Strain and store in a large mason jar
in refrigerator. Warm individual cups as needed
or use as liquid in blended soups.
DRINKS
Almond Mylk
SPRING CLEANSE
4 CUPS
INGREDIENTS
PREPARATION
1 cup raw almonds, soaked 8 hours or
overnight, drained, and rinsed
3 cups filtered or spring water
Pinch sea salt
Optional:
1/4 vanilla bean, seeded or dash vanilla
extract
3 Medjool dates, pitted
In a high-speed blender, combine almonds with
water, salt, vanilla, and pitted dates. Blend at high
speed for 1–2 minutes or until the nuts are well
blended and the liquid is milky. Strain through
a nut mylk bag into a bowl. Store mylk in a glass
container in the refrigerator for up to 3 days.
RECIPES
Electrolyte Lemonade
DRINKS
Recipe by David Jubb
SPRING CLEANSE
INGREDIENTS
PREPARATION
3 lemons, peeled and seeded
5 Tbsp. coconut oil
1 pear or apple, cored
½ tsp. sea salt
Filtered or spring water to fill the
blender
Place all ingredients a high-speed blender and
blend until smooth. Store at room temperature
in a glass jar for the day and drink as needed.
RECIPES
Strawberry Coconut Chia Pudding
2 SERVINGS
INGREDIENTS
PREPARATION
1 (13.5-oz.) can coconut milk*
or
Juice and meat of 1 young coconut
2–3 cups strawberries, washed and
stemmed
½ tsp. vanilla extract or 1 vanilla bean,
seeded
3 Medjool dates, pitted
Pinch sea salt
½ tsp. almond extract (optional)
½ cup chia seeds
In a high-speed blender, blend coconut milk,
strawberries, vanilla, dates, salt, and optional
almond extract until smooth. In a small bowl,
place chia seeds and pour in coconut mixture.
Mix well and set in refrigerator for at 1–8 hours
or until thickened..
PUDDINGS & CEREALS
* Native Forest uses BPA-free cans.
SPRING CLEANSE
Cinnamon Almond Chia Pudding
2 SERVINGS
INGREDIENTS
PREPARATION
½ cup chia seeds
2 cups almond mylk
2 Tbsp. yacón, honey, or maple syrup
1 vanilla bean, seeded or dash vanilla
extract
½ tsp. cinnamon
Big pinch sea salt
In a mudium bowl, whisk all ingredients
together, making sure chia seeds are
incorporated well. Refrigerate for 1–8 hours or
until thickened.
RECIPES
PUDDINGS & CEREALS
Warming Grain-Free Breakfast Cereal
SPRING CLEANSE
2 SERVINGS
INGREDIENTS
PREPARATION
1 Tbsp. ground flaxseeds
1 Tbsp. pumpkin seeds
2 Tbsp. shredded coconut
2 tsp. chia seeds
¼ tsp. cinnamon
Pinch sea salt
1 vanilla bean, seeded (optional)
Hot water
7 drops vanilla creme or plain liquid
stevia or 1/2–1 tsp. sweetener of choice
½ Bosc pear, chopped
1 Tbsp. goji berries
Coconut milk
Using a hand blender like the Magic Bullet, a
Vitamix dry blade, or a food processor, grind
flaxseeds into a fine meal. Place in a medium
bowl and set aside. (Note: you may grind a cup
of flaxseeds ahead of time and store in an airtight
container in the refrigerator for future use.)
Process pumpkin seeds, coconut, chia, cinnamon,
sea salt, and vanilla until finely ground. Add to
Add hot water to cover. Add stevia or sweetener
of choice. Mix well. Top with pear, berries, and a
drizzle of coconut milk.
How to Prepare Millet
4 SERVINGS
INGREDIENTS
PREPARATION
1 cup millet
2–2½ cups filtered or spring water
Pinch sea salt
Almond mylk
Raw honey
Fresh fruit
Rinse millet and drain through a fine strainer
or a nut mylk bag. In a medium-sized pot, place
millet, water, and sea salt. Cover and bring to a
boil. Reduce heat to low and simmer for 30–35
minutes or until water has been absorbed. Add
almond mylk and raw honey to taste. Top with
fresh fruit.
RECIPES
How to Prepare Quinoa:
INGREDIENTS
PREPARATION
1 cup quinoa
1¾ cup filtered water or vegetable
broth
Pinch sea salt
Rinse quinoa well with warm water and drain
through a fine strainer or a nut mylk bag.* In a
medium-sized pot, place quinoa, water, and sea
salt. Cover and bring to a boil. Reduce heat to
low and simmer for 20 minutes or until water
has been absorbed.
PUDDINGS & CEREALS
* Quinoa has a natural saponin coating that
repels insects and birds and can be very bitter to
taste.
SPRING CLEANSE
RECIPES
Mango Cabbage Cilantro Slaw
3 SERVINGS
INGREDIENTS
PREPARATION
2 large mangos, peeled, cored, and
thinly sliced into 2-inch strips
1 small head Napa cabbage, thinly
sliced
1 red, orange, or yellow
bell pepper, thinly sliced
¼ cup thinly sliced cilantro leaves
¼ cup brown rice vinegar
2 tsp. sesame oil
Juice of 2–3 limes
¼ tsp. sea salt, plus more to taste
Chopped cashews (optional)
Place mango, cabbage, pepper, and cilantro in a
large bowl. Whisk vinegar, oil, lime juice, and sea
salt together and pour over slaw. Adjust salt to
taste. Garnish with cilantro or chopped cashews,
if desired.
SALADS
Cucumber Wakame Salad 4–5 SERVINGS
SPRING CLEANSE
INGREDIENTS
PREPARATION
½ cup dried wakame
3 large Japanese or regular cucumbers
1 Tbsp. sea salt, plus more to taste
4–5 Tbsp. brown rice vinegar, plus
more to taste
1 tsp. raw honey or coconut palm sugar
(optional)
Cover the wakame with water and soak for
10–15 minutes. While soaking, thinly slice
the cucumbers into rounds. Place them in a
colander over the sink, sprinkle with sea salt,
and mix together. Let stand for 10 minutes. Rinse
cucumbers well and squeeze dry. Drain wakame.
Combine the cucumber and wakame in a bowl,
add the rice vinegar and optional sweetener, and
mix well. Adjust sea salt to taste and allow salad
to marinate for 20 minutes before serving.
RECIPES
SALADS
Spring Farmers Market Salad
SPRING CLEANSE
3 SERVINGS
INGREDIENTS
PREPARATION
2 cups mixed spring greens such as
kale, arugula, spinach, or baby lettuce
Handful shredded beets
Handful shredded carrots
Baby turnips, sliced
1 fennel bulb, thinly sliced
Chopped fresh spring herbs of your
choice such as fennel leaves, mint,
cilantro, or oregano
Fresh sprouts such as clover, radish,
alfalfa, or sunflower
¼ cup thinly sliced cilantro leaves
Make sure all ingredients are prewashed and
dried. Feel free to mix and match ingredients.
Toss with dressing of choice.
Marinated Bok Choy Salad
3 SERVINGS
INGREDIENTS
PREPARATION
5 baby bok choys
¼ cup sesame oil
1 Tbsp. nama shoyu or wheat-free tamari
1 Tbsp. apple cider vinegar
1–2 Tbsp. fresh-squeezed orange juice
1–2 tsp. lime juice
½ tsp. minced fresh ginger
Optional:
1 clove garlic, minced
Shredded carrots, cherry tomatoes,
or other vegetable
1 tsp. toasted sesame oil
1 scallion, thinly sliced
½ stalk celery, very thinly sliced
Combine all ingredients in a large bowl.
Keeps in refrigerator for 3–5 days.
RECIPES
Asian Kelp Noodle Salad
3–4 SERVINGS
Note: spiralizing is optional if you don't own a spiralizer.
INGREDIENTS
PREPARATION
½ celery root or turnip, peeled and
spiralized (see note)
1 bag kelp noodles, soaked for
2–8 hours, drained, and rinsed
10 shiitake mushrooms, sliced and
marinated in 1 Tbsp. wheat-free tamari
and 1 Tbsp. lemon juice
1 scallion, thinly sliced
½ cup shredded carrots
½ stalk celery, very thinly sliced
1 tsp. grated ginger
1 clove garlic, minced
1 Tbsp. apple cider vinegar
1 Tbsp. toasted or regular sesame oil
½ tsp. sea salt
1 tsp. honey
½ tsp. onion powder
⅛ tsp. kelp powder (optional)
½ tsp. psyllium husk powder to
thicken
Chop spiralized celery root or turnip and kelp
noodles into 2-inch pieces. Place in a large
bowl and add mushrooms with marinade,
scallion, carrots, and celery. Mix well and add
ginger, garlic, vinegar, sesame oil, salt, honey,
onion powder, and optional kelp powder. Mix
well using use your hands if needed. Add ½
teaspoon psyllium husk powder to thicken. Let
stand for 15 minutes before serving.
SALADS
Spring Fusion Salad
SPRING CLEANSE
4 SERVINGS
INGREDIENTS
PREPARATION
1 head of kale, de-stemmed (preferably
Lacinato or Dinosaur kale)
Sea salt
½ lemon, juiced
4 cups thinly sliced lettuce
1 cup shredded carrots
1 cup shredded beets
½ bunch cilantro leaves chopped
2 scallions, thinly sliced
Cut kale into ribbon strips and massage with 1/4
tsp. salt and lemon juice until soft. Place in a large
bowl and add lettuce, carrots, beets, cilantro, and
scallions. Toss with Spicy Thai Dressing.
RECIPES
Spicy Thai Dressing
1 QUART
INGREDIENTS
PREPARATION
3/4 cup sesame oil
1 tsp. toasted sesame oil
½ cup raw tahini
1 Tbsp. grated ginger
3 lemons, juiced
2 Medjool dates, pitted
¼ cup wheat-free tamari
2 cloves garlic, peeled
1 cup shredded coconut
½ jalapeño pepper (include seeds
if you like extra spice)
2 cups filtered or spring water
Place all ingredients in a high-speed blender
and blend until smooth. Store in a glass jar in
refrigerator for up to 1 week.
DRESSINGS
Tangy Parsley Dressing
SPRING CLEANSE
1 1/4 CUPS
INGREDIENTS
PREPARATION
1 cup tightly packed Italian parsley
2–3 cloves garlic, peeled
½ tsp. sea salt
¼ cup olive oil
¼ cup apple cider vinegar
½ cup filtered or spring water
Place all ingredients in a high-speed blender and
blend until smooth. Adjust salt to taste. Store in a
glass jar in refrigerator for up to 1 week.
RECIPES
Spring Vinaigrette
1/2 CUP
INGREDIENTS
PREPARATION
¼ cup olive oil
¼ cup flax oil
3 Tbsp. lemon juice
1 tsp. honey
1 tsp. onion powder
½ tsp. sea salt
1 clove garlic, minced
⅛ tsp. mustard powder
3 Tbsp. chopped spring herbs such as
mint, chives, oregano, or thyme
Place all ingredients in a medium bowl and whisk
together until emulsified. Store in a glass jar in
refrigerator for up to 1 week.
DRESSINGS
Tahini Ginger Dressing
SPRING CLEANSE
3 1/2 CUPS
INGREDIENTS
PREPARATION
½ cup raw tahini
½ Tbsp. grated ginger
3 Tbsp. lemon juice
1–2 Tbsp. raw honey or agave
⅛ cup wheat-free tamari
2 cloves garlic, minced
½–1 cup filtered or spring water, plus
more to blend to desired thickness
Place all ingredients in a high-speed blender
and blend until smooth. Store in a glass jar in
refrigerator for up to 1 week.
RECIPES
Caesar Salad Dressing
2 CUPS
This is a dressing that you would use like any other Caesar. Don’t overdress salad as it is quite garlicky!
INGREDIENTS
PREPARATION
½ cup filtered or spring water
½ cup olive oil
2 ribs celery, chopped
2 Tbsp. plus 1 tsp. lemon juice
1 Tbsp. apple cider vinegar
3 Tbsp. wheat-free tamari
2 Tbsp. chickpea or mellow white miso
2 Medjool dates, pitted
1 tsp. kelp powder
2 cloves garlic, peeled
Place all ingredients in a high-speed blender
and blend until smooth. Store in a glass jar in
refrigerator for up to 1 week.
DRESSINGS
Cumin Vinaigrette
SPRING CLEANSE
1 CUP
INGREDIENTS
PREPARATION
½ cup extra virgin olive oil
¼ cup minced cilantro
1 tsp. agave or raw honey
½ tsp. chili powder
Pinch black pepper
¼ cup lime juice
2–3 Tbsp. apple cider vinegar
½ tsp. ground cumin
½ tsp. sea salt
Place all ingredients in a medium bowl and
whisk together until emulsified. Store in a glass
jar in refrigerator for up to 1 week.
RECIPES
Ginger-Infused Miso Soup
4 SERVINGS
INGREDIENTS
PREPARATION
1 Tbsp. toasted or regular
sesame oil
3 shallots, thinly sliced
4 cloves garlic, minced
4 carrots, cut into matchsticks
10 shiitake mushrooms, thinly sliced
8 cups filtered or spring water
2 Tbsp. grated fresh ginger
2–3 cups broccoli tops
2–4 tsp. miso
Optional:
2 cups sliced cabbage or thinly
sliced kale
2 Tbsp. wheat-free tamari
sliced scallions
kelp or buckwheat noodles
In a Dutch oven or large soup pot over mediumhigh heat, add oil and heat through. Add shallots
and garlic. Sauté over medium heat for 3–4 minutes.
Add carrots and mushrooms and sauté for another
minute. Add water and ginger. Bring to a boil and
simmer for 10 minutes. Turn heat off. Add broccoli
and optional cabbage or kale. Return the lid to the
pot and let stand for 5 minutes. Add miso to taste. If
desired, add tamari to taste and sliced scallions.
Serve as is or over kelp or buckwheat noodles.
Soothing Ginger Veggie Soup
4–5 SERVINGS
SOUPS
Adapted from a recipe by Cynthia Lair.
SPRING CLEANSE
INGREDIENTS
PREPARATION
3 tsp. toasted sesame oil
1 onion, cut into half moons
3 clove garlic, minced
2 carrots, cut into matchsticks
1 cup sliced shiitake mushrooms
4–5 cups vegetable stock or water
⅓ cup wheat-free tamari
1 Tbsp. grated fresh ginger root
Optional vegetables (up to 5 cups):
Broccoli florets
Bok choy, thinly sliced
Zucchini, sliced
In a Dutch oven or large soup pot over mediumhigh heat, add oil and heat through. Add onion
and garlic and sauté until soft. Add carrots and
mushrooms and sauté a few more minutes.
Next add vegetable stock or water, tamari, and
ginger. Bring to a boil and simmer, covered, for
10 minutes. Add optional vegetables and simmer
for 5 minutes more.
RECIPES
Spicy Spring Soup
2 SERVINGS
INGREDIENTS
PREPARATION
½ cup chopped dandelion greens
3 cups baby spinach
¼–½ jalapeño pepper, plus more to
taste
1 orange, juiced
1 lime, juiced
¼ tsp. chili powder
¼ tsp. cumin
½ tsp. onion powder
1 tsp. sea salt
2 ½ cups filtered water or coconut
water
1 Tbsp. nutritional yeast (optional)
1 avocado, pitted and peeled
½ bunch cilantro leaves
Place all ingredients up to optional nutritional
yeast in a high-speed blender and blend until
smooth. Add avocado and blend until smooth.
Add cilantro and blend just until incorporated.
Do not over blend.
Minty Cucumber Spinach Soup
2 SERVINGS
SOUPS
Adapted from a recipe by Frank Giglio.
SPRING CLEANSE
INGREDIENTS
PREPARATION
1 cucumber, peeled and chopped
1 Granny Smith apple
2 cups baby spinach
1 avocado, pitted and peeled
Juice of 1 lime
Pinch sea salt
Pinch cayenne
4–5 mint leaves
1 cup filtered or spring water
Place all ingredients in a high-speed blender
and blend until smooth.
RECIPES
SOUPS
Green Goddess Soup
SPRING CLEANSE
2 SERVINGS
INGREDIENTS
PREPARATION
1 zucchini, chopped
2 celery stalks, chopped
½ cucumber, peeled and chopped
½ tsp. sea salt
½ lemon, juiced
1 tsp. Italian seasoning
¼ tsp. garlic powder
¼ tsp. onion powder
½ avocado, peeled and cored
1 tsp. chickpea miso
1 tsp. nutritional yeast
Salt and pepper to taste
Chives, finely chopped
Place all ingredients up to nutritional yeast in
a high-speed blender and blend until smooth.
Adjust salt and pepper. Garnish with chives.
RECIPES
Cilantro Sunseed Pâté Wraps in
Marinated Collard Greens 8 SERVINGS
For Video instructions please see:
http://phytofoods.blogspot.com/2009/08/cilantro-sunseed-pate-wrapped-in.html
INGREDIENTS
PREPARATION
Greens
8 leaves Swiss chard, kale,
or collard greens, thick stem
removed, washed, and spun
1 lemon, juiced
Sea salt
Massage greens with mixture of lemon juice and
salt. Refrigerate overnight in a 9×13-inch glass
dish. For a firmer wrap, massage with mixture
immediately before use.
Pâté
1 cup sunflower seeds, soaked 2–4
hours, rinsed, and drained
1 clove garlic, chopped
2 limes, juiced
1 Tbsp. red onion, chopped
¾ cup cilantro, chopped
½ tsp. sea salt
Pinch cayenne or diced
Jalapeño pepper (optional)
Place all ingredients in a food processor and
pulse until smooth.
WRAPS & DIPS
Garnishes
SPRING CLEANSE
1 avocado, pitted, peeled and
thinly sliced
1 mango, pitted and thinly sliced
1 red pepper, seeded and sliced
Optional:
Sprouts
Shredded carrots
Chopped cilantro
Lettuce
Lay 1 marinated leaf flat on a cutting board.
Place 2–3 tablespoons of pâté in the center of
leaf. Arrange chosen garnishes on top of pâté,
taking care not to over stuff. Tuck sides in and
roll up ends like a burrito. Cut in half or leave
whole.
RECIPES
Not Fried Beans Pâté Wraps
4 SERVINGS
INGREDIENTS
PREPARATION
1 cup sunflower seeds, soaked 2–4
hours, rinsed, and drained
3 limes, juiced
2 tsp. chili powder
1 tsp. sea salt
½ tsp. onion powder
¼ cup raw tahini
¼ cup sun-dried tomatoes, soaked
in ½ cup warm water for ½ hour or
until soft, drain, and reserve soaking
liquid
1 tsp. ground cumin
1 small clove garlic, minced
1 tsp. olive or flax oil
Romaine lettuce leaves (optional)
Place all ingredients in a high-speed blender
or food processor and blend until smooth and
creamy. If desired, add soaking liquid in small
increments until desired consistency. Serve
wrapped in Romaine lettuce leaves with Mango
Guacamole and/or Mango Cabbage Cilantro Slaw.
WRAPS & DIPS
Mango Guacamole 1 1/2–2 CUPS
SPRING CLEANSE
INGREDIENTS
PREPARATION
3 medium-sized avocados, pitted
1 cup chopped cilantro
1 tsp. sea salt
2–3 Tbsp. lime juice
1 mango, pitted, peeled, and chopped
1 jalapeño, chopped (optional)
In a medium-size bowl, mash the avocado,
cilantro, sea salt and lime juice with a fork
until well combined. Gently stir in mango and
optional jalapeño.
RECIPES
Spring Nori Veggie Rolls
INGREDIENTS
PREPARATION
2 sheets raw or toasted nori
2 lettuce leaves
2 Tbsp. chickpea miso
1 avocado, pitted, peeled, and sliced
½ carrot, shredded
½ beet, shredded
3 Tbsp. fresh spring herbs such as
chives, cilantro, or mint, cut into
ribbons
1 cup alfalfa or clover sprouts
½ cup Raw Sauerkraut
On a sushi rolling mat or cutting board, place a
sheet of nori. Place 1 lettuce leaf on top of nori
sheet lining it up to the edge closest to you.
Add in order: 1 tablespoon. miso, 1/2 avocado
slices, 1/4 cup carrots and beets, sprinkle of
herbs, 1/2 cup sprouts, and 1–2 Tbsp. Raw
Sauerkraut. Roll nori away from you and tuck
all of the ingredients in as you go. Spread miso
along the edge to seal the roll (or you can use
some water). Eat as a whole roll or slice into
pieces.
WRAPS & DIPS
Zucchini Hummus
SPRING CLEANSE
2 SERVINGS
1 1/2 CUPS
INGREDIENTS
PREPARATION
1 cup peeled and chopped zucchini
3 ½ Tbsp. lemon juice
4 cloves garlic, peeled
1 tsp. paprika
1 tsp. salt
Pinch cayenne
1 Tbsp. olive oil
½ cup raw tahini
¼ cup sesame seeds, plus 2 Tbsp.,
soaked for 4 hours, rinsed, and drained
Place zucchini, lemon juice, garlic, paprika,
salt, and cayenne in a blender and blend until
smooth. Add the olive oil, tahini, and sesame
seeds and process until completely smooth.
Store in refrigerator for up to 4 days. Serve with
sliced cucumber, carrots or celery sticks.
RECIPES
Savory Onion Veggie Bread
15–20 PIECES
DEHYDRATOR SNACKS
Adapted from Matt Amsden’s RAWvolution.
SPRING CLEANSE
INGREDIENTS
PREPARATION
¾ cup flaxseeds ground into
a fine meal
¾ cup sunflower seeds, ground into a
course meal
2 ½ onions, sliced thin
1 carrot, coarsely shredded
1 zucchini, coarsely shredded
¼ cup olive oil, plus 1 Tbsp.
¼ cup wheat-free tamari
In a small bowl, combine flax meal sunflower
seeds and set aside. In a medium bowl, place
onion, carrot, and zucchini. Add olive oil and
tamari and mix well. Let stand for 10 minutes
to marinate. Add flax meal and sunflower
mixture and combine well. On dehydrator tray
lined with Teflex sheet, spread approximately
2 cups of batter evenly to 1/4-inch thickness.
Repeat with remaining mixture on a second
tray. Dehydrate for 1 hour at 145°F then turn
down the dehydrator to 115°F and dehydrate
for another 8 hours. Flip bread off of Teflex
sheet onto mesh tray and continue to dehydrate
another 6–8 hours or until dry and flexible.
Store in an airtight container for up
to 1 week.
Dehydrated Buckwheat Granola
12 SERVINGS
Note: If you do not have a dehydrator you can place buckwheat mixture on a cookie sheet
and leave in your oven with the light on overnight.
INGREDIENTS
PREPARATION
6 cups buckwheat, soaked overnight,
rinsed, and drained
6 apples
¼–½ cup honey, agave, or maple syrup
(optional for a sweeter cereal)
½ lemon, juiced
1 vanilla bean, seeded
Pinch sea salt
2 Tbsp. carob powder
1 Tbsp. mesquite powder or 4 Tbsp.
cacao powder (optional)
¼–½ cup shredded coconut
Fresh fruit
Nut mylk
Place drained buckwheat in large bowl and set
aside. In a high-speed blender, blend apples,
sweetener of choice, lemon, vanilla, and salt.
Add mixture to buckwheat and mix well. Add
carob powder and mesquite or cacao powder
and mix well. Finally, add shredded coconut
and combine. On dehydrator trays lined with
nonstick sheets such as Teflex or parchment
paper, spread granola evenly. Dehydrate at
115°F for 8 hours or overnight. Pour the granola
onto mesh dehydrator screens and continue
to dehydrate until crisp (another 12–18 hours).
Serve with fresh fruit and nut mylk.
RECIPES
Fiesta Flax Crackers
100 CRACKERS
DEHYDRATOR SNACKS
Recipe adapted from Living Light Culinary Institute.
SPRING CLEANSE
INGREDIENTS
PREPARATION
1 ½ cups chopped zucchini
1 ½ cups chopped red bell pepper
½ cup chopped onion
2 cloves garlic, minced
2 Tbsp. chili powder or Mexican
seasoning mix
1 cup filtered or spring water
2 tsp. lemon juice
3 tsp. sea salt
½ cup fresh cilantro, minced
2 ½ cups flaxseeds, soaked for 8–12
hours in 5 cups purified water, drained
2 ½ cups flaxseed, ground
In the large bowl of a food processor, combine
zucchini, pepper, onion, and garlic. Add
Mexican seasoning mix, water, lemon, and
salt, and process until smooth. Add cilantro
and pulse to incorporate. Transfer the
vegetable mixture to a large mixing bowl. Add
the flaxseeds and flax meal and stir well to
combine. On dehydrator tray lined with Teflex
sheet, spread 2 1/4 to 2 1/2 cups of the batter
evenly. Score the crackers in to squares or
triangles. Dehydrate at 115°F for 8–10 hours or
until they are dry enough to turn over. Flip the
crackers onto mesh dehydrator screens and
continue to dehydrate for another 8–10 hours or
until they are completely dry and crisp. Store in
an airtight container for up to 1 month.
KALE CHIPS
Here are a few different options for making kale chips. We prefer green leafy kale, but you can
use Lacinato or Dinosaur kale. You do need a dehydrator to make the best raw, live version of
these. If you do not have a dehydrator, try putting them on a baking sheet in your oven for a
couple of hours or more at 200°F. Check them periodically and adjust the time until they are
crisp. If you are using a dehydrator, spread them on dehydrator trays and dehydrate at 115°F
for about 8 hours. We like to make them in the evening and put them in my dehydrator right
before bed so that they are done in the morning when we wake up.
Quick and Easy Kale Chips
4–6 SERVINGS
INGREDIENTS
PREPARATION
2 large bunches kale
¼ cup wheat-free tamari
3 Tbsp. olive oil
2 Tbsp. nutritional yeast
Wash kale thoroughly and remove the thickest
part of the stem. Tear kale into larger than bitesize pieces and set aside in a large mixing bowl.
Sprinkle with tamari, olive oil, and nutritional
yeast. Massage in with hands and spread on
dehydrator or baking sheet. Bake or dehydrate
according to directions above.
RECIPES
DEHYDRATOR SNACKS
Tangy Tahini Kale Chips
SPRING CLEANSE
4–6 SERVINGS
INGREDIENTS
PREPARATION
2 large bunches kale
½ – ¾ cup raw tahini
¼ cup wheat-free tamari or shoyu
¼ cup apple cider vinegar
½ cup filtered or spring water
1–2 cloves garlic
1 lemon, juiced
Pinch sea salt
2 Tbsp. nutritional yeast
Handful of herbs such as parsley
Wash kale thoroughly and remove the thickest
part of the stem. Tear kale into larger than
bite-size pieces and set aside in a large
mixing bowl. In a blender, combine remaining
ingredients and blend until smooth. Combine
mixture with the kale and massage it in with
your hands, making sure to thoroughly coat the
kale with sauce. Bake or dehydrate according to
directions above.
Cheezy Kale Chips
4–6 SERVINGS
The sauce for these chips also makes a great mock "cheese" to add to wraps, etc.
INGREDIENTS
PREPARATION
2 large bunches kale
2 red bell peppers, seeded and
chopped
1 clove garlic
2 limes, juiced
1 teaspoon sea salt, plus more to taste
2 ½ cups raw, unsalted, preferably
organic cashews, soaked for 4–6 hours,
rinsed, and drained
Wash kale thoroughly and remove the thickest
part of the stem. Tear kale into larger than
bite-size pieces and set aside in a large mixing
bowl. In a blender, combine red peppers, garlic,
lime juice, and salt and blend until smooth. Add
cashews and blend to a creamy consistency.
Combine mixture with the kale and massage it
in with your hands, making sure to thoroughly
coat the kale with sauce. Bake or dehydrate
according to directions above.