HOT DETOX MEAL PLAN Options are Interchangeable Detox Tea Day 1 Day 2 Day 3 Herbal Chai Lemon Cleanse Burdock Tea Breakfast Chia Pudding Chia Pudding Detox Tea Nettle Tea Warming Quinoa Porridge Honeybush Health Tea Lunch Fast Spinach Soup Butternut Squash Soup Extra Juice or Smoothie if Hungry Spicy Anti-­‐
Inflammatory Carrot Soup or Juice Tea of choice Key Lime Pie Shake Healing Ginger Green Soup Golden Hemp Milk Tea of choice Tea of choice Digestive Detox Kichadi Blender Broccoli Soup Digestive Detox Kichadi Pre Dinner Tea of Choice Dinner Hot Ginger Lemonade © 2014
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SHOPPING LIST: ¾ cup rolled quinoa flakes ½ cup quinoa ½ cup chia seeds ½ cup pumpkin seeds 1 bag hemp seeds ¼ cup chopped almond 3 tbsp tahini 1 cup red split lentils ½ cup split mung beans 13 cups spinach ½ cup collards 7 cups butternut squash 6 carrots ½ cup pasnips 8 cups broccoli 1 tbsp fennel 1 yam 2-­‐3 green onions 2 cups onions 1 cup red onion 1 bunch celery 1 avocado 2.5 cups blueberries 1 lemon 2 limes 1/2 cup lemon juice 1 cup pomegranate or berry juice 1 cup apple sauce 1 pomegranate 1 apple 1 green apple 1 banana 1 date 1 tsp cumin 4 tsp turmeric 6 green cardamom pods 1 tsp cardamom powder 1 tsp saffron 12 cloves 1.5 tsp nutmeg 1 cinnamon stick 2.5 tsp cinnamon 2 ginger roots ½ tsp dried ginger © 2014
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12 inches burdock root 3 garlic cloves ½ cup fresh parsley 2 cup fresh cilantro vanilla extract grey sea salt or pink rock salt 1 GoBio boullion cube 21 cups vegetable stock miso paste organic olive oil dairy-­‐free basil pesto 1 cup almond milk 2 cups unsweetened coconut beverage coconut oil coconut butter coconut aminos raw honey stevia powder stevia extract Green, white or roobois tea 1 tbsp dried nettled leaves (or 3 bags) honeybush health tea DETOX TEAS: Herbal Chai Popularized in India, spiced chai is a great source of antioxidants and nutrients that support digestion. Often served with milk and honey, chai can be served hot or cool. Traditional blends use a mixture of sweet and zesty spices such as cinnamon, ginger root, cardamom and cloves. Each of these ingredients heals digestion and, as a result, reduces inflammation. Ingredients: 7 cups (1.75 L) water 1 tbsp (15 mL) fennel or anise seed 6 green cardamom pods 12 cloves 1 cinnamon stick ¼ inch (0.5 cm) ginger root, sliced thinly 2 tbsp (30 mL) green, white or rooibos tea 6 tbsp (75 mL) raw honey 1 cup (250 mL) almond or rice milk Directions: In a saucepan, combine first 6 ingredients (water and spices) in a pan, cover and bring to a medium boil for 5 minutes. Turn off heat and steep for 10 minutes. Add tea and bring to a boil again, simmering for 5 minutes. Stain out spices and tea. Add honey and almond milk to taste. Makes 8 1/2 cups (2.25L) © 2014
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Morning Lemon Cleanse Ingredients: 2 tbsp (30 mL) 1 tbsp (15 mL) OR ¼ tsp (1 mL) OR 10 drops 1/8 to ¼ tsp (0.5–1 mL) 2 cups (500 mL) lemon or lime juice (2 tbsp is the equivalent to the juice of 1/2 a lemon or one lime) raw honey OR 1/2 tsp (2.5 mL) stevia whole-­‐leaf powder stevia extract stevia extract liquid turmeric (gradually increase the amount used) filtered warm water Directions: Combine the juice, honey and turmeric with water in a large mug. Makes 2 cups (500 mL) © 2014
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Burdock Tea If fresh burdock is unavailable, use 1 tbsp (15 mL) of dried chopped root. Similar in flavor to boiled asparagus, burdock is a pleasant addition to soups and salad. Make the tea as suggested below and then marinate the fresh burdock pieces in lemon juice to be used in your favourite dish anytime. Ingredients: 12 inches (30 cm) 4 cups (1 L) burdock root filtered water Directions: Slice the burdock into dime-­‐size pieces. Bring to a boil and simmer it for 15 minutes. Drink the tea once it has cooled to a comfortable sipping temperature. Store leftover tea in a glass jar in the fridge. And don’t worry—it’s natural for it to turn bright green! Makes 4 cups (1L) © 2014
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Nettle Green Tea For a fast kidney cleanse, add a nettle teabag to your water bottle and let it infuse overnight. Directions: Place 3 tea bags or 1 tbsp (15 mL) of dried nettle leaves into a pot or cup and pour 1 L (4 cups) of boiling filtered water over. Infuse for at least 20 minutes. Place 1 green tea bag into the existing teapot and infuse for an additional 3 minutes or less to maximize antioxidant, and minimize caffeine, content. Serve hot or iced. Add sweetener, lemon or other spices to taste. Makes 4 cups (1L) Lemon Ginger Detox Drink Ingredients: 12-­‐ounce glass water, at room temperature Juice of ½ lemon ½ inch knob of ginger root 5 drops stevia Directions: Add the lemon juice to the glass of water. Finely grate the ginger by using a zester, add to the glass of water. This drink is a perfect way to start your day! © 2014
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Detox Dandelion Coffee Replacement Dandelion root is one of natures best detox foods. Rich in vitamin A, potassium, iron and calcium. dandelion detox tea is a diuretic that will eliminate bodily toxins through your liver, lymph and kidneys. Brew 4 tablespoons of dried dandelion root to 4 cups of purified, boiling water. Steep in a mason jar for up to 8 hours for a nutty replacement for coffee. Makes 4-­‐6 servings © 2014
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BREAKFAST: Chia Pudding Ingredients: 1 cup pomegranate or berry juice ½ cup chia seed 1 cup apple sauce 2 cup pomegranate seeds (1 pomegranate) 2 cup blueberries (fresh or frozen) 2 tbsp pumpkin seeds 2 tbsp hemp seeds Optional Ingredients: ½ tsp ginger ½ tsp cinnamon ½ tsp vanilla extract Directions: 1. Mix together juice, sauce and chia seeds and soak for 20 minutes until it gels. 2. If using frozen fruit, pour 1 cup boiling water over blueberries to thaw and add moisture 3. Divide the pudding mixture among the bowls and top with fresh fruit and seeds. If pomegranate is unavailable then double the berries. © 2014
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Warming Quinoa Porridge Note: For extra creaminess, serve with almond or coconut milk. Ingredients: 2 cups (500 mL) ¾ cup (185 mL) 1 tsp (5 mL) ½ tsp (2.5 mL) ¼ tsp (1 mL) ¼ tsp (1 mL) 1 tbsp (15 mL) OR ½ tsp (2.5 mL) OR 5 drops 1/8 tsp (0.5 mL) ½ cup (125 mL) ½ cup (125 mL) ¼ cup (60 mL) filtered water rolled quinoa flakes cinnamon powder cardamom powder nutmeg turmeric raw honey stevia whole-­‐leaf powder stevia extract liquid grey sea salt or pink rock salt apple, diced blueberries (if frozen, add before quinoa to thaw) chopped almonds or hemp seeds Directions: 1. Boil the water in a small saucepan. Add the rolled quinoa and stir for 2 to 3 minutes. 2. Remove from heat and mix in the spices, raw honey, apple and blueberries (if using), and almonds. Makes 2 servings © 2014
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LUNCH: Hot Spinach Smoothie Soup Ingredients: 8 cups ¼ cup 1 cup 1 tbsp 2-­‐3 1 2 ½ cups ¼ cup to taste drizzle spinach, loosely packed lemon juice cooked yam or pumpkin coconut butter (raw is best) green onions (use greens) GoBio bouillon cube (or vegetable stock is fine) boiling water hemp hearts (shelled seeds) unrefined sea salt (if using low sodium bouillon) of organic olive oil Directions: 1. Put all ingredients in a blender and blend on high till silky smooth. Makes 2 servings Afternoon beverage: 300 ml coconut water or 400 ml of veggie broth. After noon snack: 1 tbsp ground flax or chia mixed into ½ cup apple sauce. Note: If you are feeling that only having soup and liquids is too difficult then you can eat an organic apple cut into small strips. © 2014
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Butternut Squash Soup If you need to speed up this dish, you can add canned lentils and shave 15 minutes off the cooking time. Use only 8 cups of cooking liquid if you choose to use canned lentils. Ingredients: 2 cups (500 mL) 1 tbsp (15 mL) 2 10 cups (2.5 L) 7 cups (1.75 L) 1 cup (250 mL) 1 tbsp (15 mL) 1 tsp (5 mL) 1 tsp (5 mL) ¼ tsp (1 mL) 3 tbsp (45 mL) 1 tsp (5 mL) finely chopped onions extra-­‐virgin olive oil garlic cloves, minced filtered water or vegetable stock butternut squash, peeled and diced lentils, red split minced fresh ginger root or 1/2 tsp (2.5 mL) powdered ginger root ground cinnamon turmeric (optional) ground nutmeg tahini grey sea salt or pink rock salt (or to taste) Optional Additions: ¼ cup (60 mL) ½ cup (125 mL) pumpkin or squash seeds, roasted minced fresh parsley or watercress © 2014
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Directions: 1. In a large soup pot over medium-­‐low heat, cook the onion in the oil about 2 to 3 minutes, until the onions are translucent. 2. Stir in the garlic, then add the water or stock. Add squash and lentils. 3. Cover and bring to a boil over high heat. Uncover pot and skim off lentil foam with a spoon. Reduce heat and simmer until the squash and lentils are tender, about 40 minutes. 4. Using a blender, food processor or immersion blender, purée the squash mixture along with the spices, tahini and salt. 5. Serve hot, garnished with roasted pumpkin or squash seeds and parsley or watercress, if desired. Makes 6 servings © 2014
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Healing Ginger Green Soup Ingredients: 1 cup water 4 cups chopped broccoli 1 cup chopped red onion 1 cup chopped celery 4 cups vegetable broth 1 cup spinach (tightly packed) 2 tbsp finely chopped ginger root 1 tbsp wheat-­‐free tamari sauce or coconut aminos 1/2 tsp cumin 1/2 tsp turmeric 1/2 tsp pink rock salt or gray sea salt 1/2 avocado OR 2 tbsp tahini Directions: 1. Lightly steam broccoli, onion and celery for 10 minutes. 2. In a large pot, add steamed vegetables and all remaining ingredients except avocado and purée with an immersion blender until smooth. (Alternatively, use a large blender or food processor.) Add avocado at the end to prevent oxidation. Makes 4 servings © 2014
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EXTRA JUICE OR SMOOTHIE IF STILL HUNGRY: Spicy Anti-­‐inflammatory Carrot Juice or Soup Ingredients: 2 stalks celery, chopped 2 cups cilantro, loosely packed, or fresh parsley, chopped 1 lime, peeled 1-­‐inch piece fresh ginger root 1 green apple, unpeeled* and diced 5 carrots, unpeeled* and sliced pinch turmeric If making soup: 3 cups vegetable or chicken broth * If using organic produce, the skin contains high amounts of nutrients and does not need to be peeled. Directions: If you are using a juicer: 1. Add celery, cilantro, lime, ginger, apple and carrots to juicer. (Finishing with the apple and carrots will clean the machine of the ginger and herbs). 2. Pour into 2 large glasses and sprinkle with turmeric. If you are making a soup: 1. In a large pot, add evenly sliced carrots, apples, parsley, celery, ginger and broth. Bring to boil, then reduce heat and simmer covered for 7 minutes. © 2014
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2. Remove from heat and cool slightly before pouring into blender. Alternatively, you can blend using an immersion blender. Add remaining ingredients and blend until smooth. Makes 2 large glasses of juice or 4 servings of soup © 2014
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Key Lime Shake Ingredients: ½ ripe avocado (about 1/3 cup) 3 cups roughly chopped baby spinach OR 1 ½ cups loosely packed frozen, unthawed ¼ cup fresh lime juice (use lemon juice if unavailable) 2 cups unsweetened coconut beverage (2% fat) or other unsweetened non-­‐dairy milk (hemp, almond) 2-­‐3 tbsp raw honey (to taste) Optional Superfood Boosters: 1 tbsp hemp protein powder or hemp seeds 1 tsp sustainable fish oil Directions: 1. Place all ingredients into a blender and blend until smooth and creamy. Adjust sweetness to taste. Makes 2 shakes © 2014
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Golden Hemp Milk Ingredients: 2 tbsp hemp hearts 1/8 tsp cardamom Pinch Turmeric Pinch saffron 1 date OR 1/3 ripe banana 1 cup freshly boiled water Directions: Blend in high in blender till smooth. Serve warm. © 2014
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DINNER: Blender Broccoli Soup Ingredients: 4 cups broccoli 4 cups vegetable or chicken broth 2 tbsp dairy-­‐free basil pesto to taste pink rock salt or gray sea salt 2 tbsp fresh lemon juice 2 tbsp coconut oil If pesto is unavailable, add the following: ½ clove garlic 2 tbsp extra-­‐virgin olive oil 1 tbsp dried basil ¼ -­‐ ½ tsp pink rock salt or gray sea salt 2 tbsp fresh lemon juice 2 tbsp coconut oil Directions: 1. Cook broccoli in broth until tender (about 8 to 10 minutes). Let cool slightly to allow for safe transfer to blender. 2. Add all ingredients to blender and blend until smooth. Alternatively, you can use an immersion blender. 3. Taste and adjust seasonings. Makes 3 to 4 servings © 2014
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Digestive Detox Kichadi Ingredients: 3 cups (750mL) filtered water 1 cup (250mL) chopped spinach ½ cup (125mL) grated carrot ½ cup (125 mL) quinoa ½ cup (125 mL) split mung beans 1 tsp (5mL) grated fresh ginger root 1 tsp (5mL) turmeric ¼ tsp (1mL) cumin ¼ tsp (1mL) grey sea salt or pink rock salt Optional Additions: 1 tbsp (15mL) minced garlic ½ cup (125 mL) grated parsnip ½ cup (125mL) chopped collards 1 tbsp (15mL) extra-­‐virgin olive oil 1 tbsp (15mL) miso paste or vegetable boullion Directions: 1. in a medium saucepan over high heat, bring all the ingredients (except the oil and miso, is using) to a rapid boil and stir. 2. Lower heat to medium, cover and simmer for 10 minutes. 3. Transfer stew to a large (4 cup/1L) wide-­‐mouth stainless steel or glass-­‐lined Thermos. 4. Add the oil and miso, screw on lid and shake well. 5. Leave stew to cook in the Thermos for atleast 1 hour (2 hours is best). 6. Stir well before serving. © 2014
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Tip: consider buying a canning funnel with a 2-­‐inch (5cm) opening to guide the fluid into the Thermos and avoid spills. Makes 2 servings © 2014
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