ADVANCED
livegreenhealthy
How It Works . . . . . . . . . . . . . . . 4 My Top 20 . . . . . . . . . . . . . . . . . . 5 Food Choices . . . . . . . . . . . . . . . 11 Guidelines . . . . . . . . . . . . . . . . . . 16 Detox Plans . . . . . . . . . . . . . . . . . 17 Tips for Success . . . . . . . . . . . . . 20 Grocery List . . . . . . . . . . . . . . . . . 21 Basic Recipes . . . . . . . . . . . . . . . 22 Recipes . . . . . . . . . . . . . . . . . . . . 23 Post-Detox . . . . . . . . . . . . . . . . . 50
Welcome (back)! If you are here after the 10 Day Detox, hi there again! If this is your first detox, hello and welcome to the family! First things first - similar to the 10 Day Detox, there will be no deprivation in this detox. The focus is still on eating wholesome, delicious meals, cultivating healthy lifestyle habits, and investing into your long-term wellness. The main difference is that the recipes in this book revolve around my Top 20 detoxifying superfood ingredients, are optimized for smooth digestion, and are entirely vegan, gluten, and soy free. I like to think of it as a more advanced version of the first book, or even an extension for those who have completed the first detox and are looking for another challenge. With an emphasis on cooking with seasonal superfoods, I made sure to design this detox so you can start over fresh during any quarter of the year and feel refreshed, renewed, and buzzing with healthy energy. Let’s dive in!
Cleanses the liver, purifies the blood, is antiinflammatory, and is a good source of plantbased iron.
Stimulates detoxification enzymes, high in antioxidants and fiber, and has anticancer properties. Cauliflower is similar!
Acts as a mild diuretic, cleanses blood, lowers blood pressure, promotes satiety, and is rich in B vitamins and fiber.
Promotes healthy liver function, cleanses digestive tract, is full of antioxidants and fiber, and has anti-bacterial properties.
Flushes out toxins, is alkalizing, and rehydrates the body. Also packed with B vitamins and biotin!
Anti-inflammatory, flushes out toxins, and loaded with fiber, antioxidants, vitamins and minerals.
High in antioxidants, flushes toxins, and contains chlorophyll, which absorbs heavy metals and pesticides.
High in antioxidants, boosts immunity, and reduces high blood pressure and inflammation.
Full of nutrition, fiber, and phytochemicals. Balances blood sugar levels and aids digestion. 

Blocks carcinogens, aids liver function, lowers cholesterol, and full of healthy fats great for skin and hair.
Rich in antioxidants, anti-viral, and antiinflammatory. Purifies bloodstream and removes toxins.
Aids digestion, boosts metabolism, cleanses blood, and lowers cholesterol.
Alkalizing, has antibacterial properties, aids digestion, flushes out toxins, cleanses and detoxifies, and is a mild diuretic.
A source of papain, an enzyme that helps digest proteins. Regulates bowels and soothes the digestive tract.
Contains bromelian, a power digestive enzyme that aids protein and fat breakdown, and reduces inflammation.
Hydrating, reduces inflammation, cleanses your body, and flushes out toxins.
Anti-fungal, boosts metabolism, nourishes skin and hair, and increases good HDL cholesterol.
Antibacterial, anti-inflammatory, high in antioxidants, and lowers blood pressure and cholesterol levels.
Has medicinal properties, aids digestion, and alleviates constipation, headaches, and joint pain.
Purifies blood, detoxifies the body, and has cooling properties that calm the mind and promote healing.
Greens Greens are alkalizing and full of water. They are usually pretty easy to digest and combine well with other foods.
Herbs + Spices Try to buy fresh herbs (basil, cilantro, mint, parsley, alfalfa, etc.) and add them to your smoothies and meals. As for spices, cinnamon, ginger, garlic, turmeric, are some of my favorite and all have detoxifying effects on the body.
Lemon It even tastes refreshing, doesn’t it? Lemon is a very low sugar fruit and has an alkalizing effect on your body. Drink a glass of detox lemon tea every morning to cleanse and revive your system.
Cruciferous Vegetables This family of veggies include broccoli, cabbage, kale, brussels sprouts, etc. They are extremely good for you and also very detoxifying, but can cause gas and bloating if consumed in large volumes (especially if eaten raw).
Salt Salt food with a light hand! Salt is a necessary nutrient, but only in certain amounts. Sodium retains fluid, and can result in bloating. Consistent high sodium intake over time can lead to disease.
Natural Sweeteners Use stevia, honey, maple syrup, and dried fruit likes dates sparingly. Not because they are bad, but all sweet foods have an addictive quality to them. This detox is designed to wean your taste buds from all types of sugar.
Legumes While good for you, beans, lentils, and peanuts can be tough to digest. Eating too many legumes may cause gas and stomach discomfort. I recommend soaking legumes before cooking, to reduce ill side effects.
Nuts + Seeds They are full of healthy fats, but should not make up the majority of your calories. Nuts are also tough to digest, so soak and eat sparingly.
Soy Products Soy is not included in this detox except for small amounts of tamari, which is fermented & gluten free (use coconut aminos for a soy-free alternative) because it can cause complications for certain people. Additionally, high-quality, pure soy products are difficult to find.
Gluten Gluten is a common allergen found in wheat and other grains. Some people are gluten-sensitive, and some have no reaction at all. To be safe, gluten is not included in this cleanse. Consider it a good excuse to try some naturally gluten-free alternatives!
Sugar Sugar is one of the most addictive substances we eat. The average American consumes over 100 pounds of sugar every year! Our bodies can't process sugar at the pace we consume it, and as a result we suffer from weight gain, diabetes, hormonal imbalances, and other diseases.
Meat + Dairy Conventionally raised meat and dairy is acidic, and produced from animals pumped full of hormones and drugs. Dairy is also inflammatory, and 75% of people are lactose intolerant. Give your system a break for a few days.
Preparation for detox In this section are all the tools and plans you need for success. There are 3 different detox plans (RESET, RESTART, REBOOT) to choose from depending on your needs and schedule. 1. Read over everything. 2. Find a stretch of time without many commitments or events so you can give yourself the best chance at successfully completing the detox. 3. Choose a plan, and create a meal plan according to each detox plan’s guidelines. Most recipes make 2 servings, so you can save half for later or even detox with a friend! 4. Check your pantry, make a grocery list, and go shopping. 5. Prepare detox tea for the next day. 6. Get a great night’s sleep. 7. Start and enjoy the process.
Length: 3 Days Short and effective! The RESET plan is perfect for getting back on track after the holidays or vacation.
Meals Breakfast: Smoothie Lunch: Salad Dinner: Soup + side Since the RESET is only 3 days long, try to avoid beanbased dishes, as they can be tougher to digest. Instead, focus on staying hydrated and eat lots of leafy greens, starchy vegetables, healthy fats, and fruit. Here is an example meal plan: MEAL
Day 1
Day 2
Day 3
BREAKFAST
Green machine smoothie
Refresh smoothie
Green machine smoothie
LUNCH
Pumpkin salad
Pumpkin salad
Kale salad
DINNER
Carrot ginger soup and rice pilaf
Carrot ginger soup and rice pilaf
Carrot ginger soup and rice pilaf
Length: 7 Days Clean up your diet, eliminate toxins, and shed extra weight.
Meals Breakfast: Smoothie or other breakfast recipes Lunch: Entree, salad, or soup Dinner: Soup or salad Here is an example meal plan: MEAL
Day 1
Day 2
Day 3
BREAKFAST
Green machine smoothie
Oatmeal
Refresh smoothie
LUNCH
Creamy peanut stew and rice
Butternut rice salad
Creamy peanut stew and rice
DINNER
Butternut rice salad
Creamy peanut stew and rice
Kale salad
Day 4
Day 5
Day 6
Day 7
Sweet potato pudding
Restart smoothie
Green machine smoothie
Indulge smoothie
Kale salad
Coconut lentil curry
Beet salad
Soba noodle salad
Coconut lentil curry
Beet salad
Soba noodle salad
Carrot ginger soup
Length: 21 Days Completely overhaul your diet and retrain your taste buds. It takes 21 days to form a new habit, make it a lasting one!
Meals You can choose any of the recipes from the ebook, and plan meals in 3 day or 7 day blocks to make it easier (similar to the RESET and RESTART plans). Since the REBOOT plan lasts three weeks, it doesn’t make sense to plan out every single meal. Instead, have a rough idea of what you will eat weekly, and get creative with ingredients. The 21 day REBOOT is designed to create new healthy habits and make a lifestyle change anyway, and that includes finding your favorite go-to recipes! Buy pantry staples like rice and oatmeal at the beginning, and grocery shop for fresh fruits and vegetables during the detox. You can also invent your own meals, just avoid foods on the “avoid” list and try to incorporate foods from the top 20 list.
Plan ahead This is so key. Most recipes make 2-3 servings, so you can cook once and eat leftovers the next day. You can also double ingredient amounts to make enough food to last a couple of days.
Proper storage + reheating Enjoy smoothies and juices fresh. Store salads undressed, and keep wet toppings separate. Allow soups to cool completely, then cover and refrigerate. Cover entrees and refrigerate, then reheat in a pan. Do not store foods in the fridge for over 3 days.
Keep it simple You do not have to follow recipes exactly. Substitute and replace ingredients with ones you have, and experiment with new flavors! Veggie bowls are a great way to use up odds and ends.
Support Involve friends and family. It’s much easier to eat well when others around you are doing the same. Show them how delicious healthy recipes are, and have them join you on your journey!
VEGETABLES
FRUITS
STAPLES
Beets Broccoli Cabbage Carrots Cucumber Leafy greens Pumpkin Sweet potatoes
Apples Avocado Bananas Berries Lemons Mango Papaya Tomatoes
Coconut oil Raw honey Apple cider vinegar Tamari Nut butters Almond milk Coconut milk Vegetable broth
PROTEINS
GRAINS
SPICES
Beans Nuts Lean meat
Quinoa Rice Oats
Ginger Garlic Turmeric
This list is not all-inclusive, but is a good place to start. Buy organic when possible, and check for hidden ingredients in packaged foods. 

Grains As a rule of thumb, cook grains like quinoa and rice in double the amount of liquid. For example, cook 1 cup dry quinoa with 2 cups of water. Rinse before cooking, to prevent a bitter taste and sticking.
Almond Milk Look for the most natural brand of almond milk you can find, or if you own a powerful blender you can make your own! Soak 1 cup raw almonds in water for 6-8 hours, drain, and add to blender along with 1 cup water. Blend until creamy, then add 2 more cups water, 1 Tbsp maple syrup, and a pinch of cinnamon. Blend until completely smooth. Strain through a nut milk bag or cheesecloth.
Beans Canned beans are fine (buy organic and check labels) or you can cook your own to save money! Always soak beans in water overnight (6-10 hours) for optimal digestion. Drain and rinse the beans, then place in a small pot water and bring to a boil. Cook 10 minutes and skim off any foam that collects at the surface. Cover, lower heat, and simmer for 45 min – 2 hours until tender. Stir every 15 minutes or so, making sure there is always enough water in the pot to cover the beans.
I recommend drinking these teas in the morning and before meals for the best results! Remember to drink water throughout the day.
Detox Tea 6 Tbsp organic raw honey* 1 Tbsp dried turmeric powder 1 tsp cinnamon
1 cup hot water 1 tsp fresh sliced ginger Lemon slices (fresh or dried)
Mix the turmeric and cinnamon into the honey until it forms a paste. Store in a sealed jar. In the morning, take 1 tsp of this mixture and place in a mug. Pour in hot water and stir until it dissolves, then add ginger and a few slices of lemon. Drink before breakfast. *vegans can use maple syrup instead of honey.
Digestion Tea 1 cup water 2 tsp organic apple cider vinegar 1 tsp raw honey* Stir apple cider vinegar and honey into a glass of water, and drink 30 minutes before lunch and dinner. Rinse your mouth with water afterwards to prevent acid build-up. *vegans can use maple syrup instead of honey.
Refresh Green Machine 1 cup frozen berries (or pineapple, mango, papaya, or 1 banana) 2 cups spinach 1 cup almond milk 1 Tbsp nut butter (or flax)
Restart 2 red apples, chopped 1⁄2 avocado 2 cups spinach 1-2 cups filtered water
1 apple, chopped 1⁄2 cucumber, peeled 1⁄2 cup almond milk Handful of ice cubes
Cure Juice of 1 orange Juice of 1 carrot 1⁄2 cup frozen mango 1 tsp grated ginger 1 cup light coconut milk Handful ice cubes
Indulge 1 ripe frozen banana 1⁄2 avocado 2 Tbsp cacao powder 4 Tbsp almond milk
Creamy Oatmeal 1 cup water or almond milk 
 1/2 cup rolled oats Pumpkin Pie: Mix in 1/4 cup pumpkin puree, pinches of cinnamon and nutmeg, and top with pecans
 Banana Bread: Stir in 1/2 a very ripe, sliced banana and top with chopped walnuts Blueberry Muffin: Mix in 1/4 tsp vanilla, some cinnamon, and fresh blueberries Combine all ingredients in a small pot. Bring to a boil over medium-high heat, then reduce to a simmer. Cook, stirring occasionally, until the oatmeal thickens up (about 10 min). Top with berries, nut butter, cinnamon, etc. You can also place oatmeal mixture in fridge for a few hours, for overnight oats.
Sweet Potato Pudding Berry Buckwheat Pudding 1/2 cup almond milk 1 cup fresh blueberries 2 Tbsp chia seeds 1 Tbsp maple syrup 1 cup raw buckwheat groats 1 ripe frozen banana 1⁄2 cup almond milk 1 Tbsp raw walnuts, chopped Combine almond milk, berries, chia, and maple syrup in a food processor and blend until smooth. Chill 3 hours. Soak buckwheat groats in water for 3-4 hours. Drain, rinse, and add to food processor with banana, almond milk, and cinnamon then blend until smooth. Divide into 3 jars and layer with chia jam and walnuts. Serves 3.
1⁄2 large cooked sweet potato 2 Tbsp cacao powder 1 tsp maple syrup 1 Tbsp nut butter 3 Tbsp almond milk 1⁄2 tsp vanilla extract 1 Tbsp chopped walnuts Add sweet potato to a food processor and blend until smooth, then add cacao powder, maple syrup, nut butter, almond milk, and vanilla and blend until well combined. Top with chopped walnuts. Serve warm or chilled.
Buckwheat Pancakes 1⁄2 cup buckwheat flour 1⁄2 cup oat flour 1 ripe banana 1.5 cups water or almond milk 1 tsp coconut oil
To serve: Coconut milk and fresh fruit Whisk together buckwheat and oat flours in a large bowl. (I make my own buckwheat and oat flours by processing buckwheat and oats in a food processor. Super simple!) Blend banana and water until smooth, then add flour and mix well. Let batter sit 10 min. Heat coconut oil in a nonstick skillet and ladle 1⁄4 cup measures of batter. Cook until bubbles form, flip, and cook another minute until golden. Serve with fresh fruit and a drizzle of coconut milk. Serves 2-3.
Toasted Kale Salad 1 bunch curly kale 1 tsp olive oil Salt 2 cups (1 can) cooked chickpeas
1 Tbsp paprika Salt and pepper 1 Tbsp coconut oil 1⁄2 lemon
Preheat oven to 250*F. Wash, de-stem, and tear kale into pieces. Coat with olive oil and sprinkle with salt. Place on a baking sheet and toast about 20-30 min, or until wilted and crunchy. Toss chickpeas with paprika, salt and pepper. Heat coconut oil in a skillet over high heat and add chickpeas. Cook, stirring, until crispy. Combine kale and chickpeas and squeeze lemon juice over. Serves 2-3.
Apple Kale Salad 1 medium bunch lacinato kale 1 clove garlic, minced (optional) 1⁄2 lemon, juiced 1 Tbsp olive oil Salt and pepper
1⁄2 apple, sliced 1⁄2 cup toasted pecans or slivered almonds 1⁄2 cup pomegranate arils
Wash, de-stem, and finely chop kale (about 4 cups). Dry well and place into large bowl. Whisk together garlic, lemon juice, olive oil, salt and pepper and massage into shredded kale. Top with apple, pecans, and pomegranate. Serves 2.
Pumpkin Salad 1⁄2 pound pumpkin, cut into 1 inch cubes Salt and pepper 1 Tbsp olive oil 4 Tbsp maple syrup or honey 2 Tbsp balsamic vinegar 4 cups greens 1⁄2 cup toasted almonds 1 Tbsp olive oil Preheat oven to 250*F. Line a baking tray and place pumpkin in single layer. Drizzle with olive oil, salt, and pepper. Bake for 20 min, flipping halfway through, until tender. Let cool. Whisk together maple syrup, balsamic, and olive oil. Place greens, pumpkin, and almonds in a bowl. Drizzle over dressing and season to taste. Serves 2.
Butternut Rice Salad 1 cup uncooked rice (brown, black, or wild) 2-3 cups vegetable stock 1.5 cups butternut squash, chopped 1 sweet potato, chopped 1 Tbsp olive oil 1 Tbsp maple syrup Salt and pepper 1/2 cup dried cranberries 1/2 cup pecans or almonds Cook rice in vegetable stock. (45-60 min). Preheat oven to 450*F. Toss squash and sweet potato with oil, maple syrup, salt and pepper, and bake 25 min until tender and golden. Soak dried cranberries in warm water for 5 minutes to rehydrate. Toss all ingredients in a large bowl. Serves 2-3.
Cauliflower Tabbouleh 1 head cauliflower or broccoli 2 Tbsp red wine vinegar 2 carrots, shredded 1 Tbsp lemon juice 1/2 cup fresh parsley, chopped 1 Tbsp maple syrup 1/2 cup dried cranberries Salt and pepper 1/2 cup sunflower seeds Chop cauliflower into florets and lightly steam. Let cool completely, then add to a food processor and pulse until fine like “rice”. Scoop into a large bowl, and add carrots, parsley, cranberries, and seeds. Whisk together the dressing, adjust seasonings to taste, pour onto salad, and toss to combine. Serve warm or chilled. Serves 3-4.
Curried Quinoa Salad 2 cups cauliflower florets 2 tsp olive oil 1 tsp coconut oil 1 yellow onion, diced 1 tsp each ginger, turmeric, and cinnamon
1 cup coconut milk 1 cup water 1 cup dry quinoa 3 cups spinach Salt and pepper
Preheat oven to 450*F. Toss cauliflower with olive oil and salt, and bake for 20 min. Heat 1 tsp coconut oil in a pot, cook onion for 5 min, then add spices and toast 30 sec. Add coconut milk, water, quinoa and bring to a boil, cover, and simmer 15 min. Remove from heat and let rest 5 min. Fluff quinoa, stir in spinach and roasted cauliflower, and season to taste. Serves 3-4.
Roasted Potato Salad

Spinach Salad 
 1/2 cup walnuts, chopped 4 cups spinach 1 avocado, sliced 1 ripe pear, sliced 1/2 cup pomegranate seeds 2 Tbsp apple cider vinegar 1 Tbsp olive oil 1 Tbsp maple syrup 1 tsp dijon mustard Salt and pepper Preheat oven to 350*F. Spread walnuts on baking sheet and toast for 10 min, until fragrant. Set aside to cool. Mix salad ingredients in a large bowl. Whisk together vinegar, olive oil, syrup, mustard, salt and pepper, and pour over salad. Top with walnuts. Serves 2-3.
3 cups red potatoes, cubed 1 tsp coconut oil Salt and pepper 1/2 onion, sliced 2 cloves garlic, minced Spinach 2 Tbsp mustard 1 Tbsp olive oil Salt and pepper Preheat oven to 400*F. Toss potatoes with coconut oil, salt and pepper. Spread on a baking sheet and cook 45-60 min until golden and crispy. Caramelize onions in a skillet for about 15 min, then (wait until potatoes are almost finished) add garlic and spinach and cook until spinach wilts. Add potatoes to salad. Whisk together mustard, olive oil, and salt and pepper and pour over salad. Serves 2-3.
Grapefruit Beet Salad 4 beets 1 grapefruit, peeled and 1 tsp olive oil segmented Salt and pepper 1 avocado, cubed Leafy greens 2 Tbsp almonds Preheat oven to 400*F. Clean beets, drizzle with oil, wrap in foil, and bake for 40-60 min, until tender. Peel and chop into 1 inch chunks. Sprinkle with salt. Place greens in a plate and arrange beets, grapefruit, avocado, and almonds. Season to taste. Serves 2.
Avocado Mango Salad
Papaya Salad
3 cups greens 2 ripe mangoes, peeled and diced 2 ripe avocado, cubed 2 Tbsp macadamia nuts (optional) 1 Tbsp lime juice 1 Tbsp balsamic vinegar 1 Tbsp olive oil Salt and pepper
1/2 papaya, peeled 2 carrots, peeled 1 cucumber, peeled 1 Tbsp tamari 1 tsp maple syrup Lime juice Salt and pepper
Add greens, mangoes, and avocado to a bowl. Whisk together lime juice, balsamic vinegar, olive oil, salt and pepper and toss over salad. Top with chopped nuts. Serves 2-3.
Whisk together tamari, maple syrup, lime juice, salt and pepper. Adjust to taste. Shave papaya, carrot, and cucumber into strips using a vegetable peeler. Pour dressing over the salad and toss to combine. Serves 1-2.
Lentil Soup 1 Tbsp olive oil 2 cloves garlic, minced 1⁄2 onion, diced 2 carrots, chopped 2 cups celery, chopped
4 cups vegetable broth 1 cup dry lentils, rinsed Salt and pepper 1 Tbsp lemon juice
Heat oil in a large pot and saute garlic, onions, carrot, and celery for 5 min. Add vegetable broth, lentils, and a pinch of salt. Bring to a boil, reduce heat to simmer, cover and cook until lentils are soft, about 45-60 min. Stir in lemon juice before serving. Top with fresh cilantro. Season to taste. Serves 3-4.
Coconut Lentil Curry 1 Tbsp coconut oil 1⁄2 onion, diced 3 cloves garlic, minced 3 tomatoes, chopped 1 can coconut milk 1⁄2 cup water
1 tsp cinnamon 1 Tbsp curry powder 1 cup lentils Salt and pepper Cilantro
Melt oil in a large saucepan and saute onion and garlic until translucent, then add tomatoes and cook 5 minutes. Add coconut milk, water, cinnamon, and curry powder. Bring to a simmer over medium-high heat, then stir in lentils. Cook until tender, about 20-30 min. Season to taste. Stir in cilantro and serve over brown rice. Serves 2-3.
Sweet Potato Soup Carrot Ginger Soup 1 Tbsp olive oil 1 onion, diced 2-3 cloves garlic, minced 2 tsp grated ginger 1 pound carrots, chopped 3 cups vegetable broth Pinch of nutmeg Salt and pepper Heat olive oil in pot, add onion, garlic, and ginger and cook 5 min. Add stock and carrots and bring to a boil, then simmer 25 min. Add nutmeg, and puree soup until smooth. Season to taste. Serves 2.
Pumpkin Curry 1 Tbsp coconut oil 2 cloves garlic, minced 1/2 onion, diced Salt and pepper 2 tsp curry powder
1 Tbsp coconut oil 1 clove garlic, minced 1 leek (white parts only) 2 large sweet potatoes, peeled & diced Salt and pepper 2 sprigs rosemary 3-4 cups vegetable broth 1⁄2 cup almond milk Melt coconut oil in pot, add leeks and garlic, cook 5 min. Add sweet potato, salt, and rosemary, and broth and bring to boil. Cook 25 min, remove rosemary, and puree soup. Whisk in almond milk and season. Serves 3-4.
1⁄2 tsp grated ginger 1 cup coconut milk 2 cups pumpkin, chopped 2 cups vegetable broth 1 tsp peanut butter (optional)
Melt coconut oil in a pot. Add garlic and onion and saute 5 min until translucent, then add spices and cook 3 min. Add pumpkin, coconut milk, and broth. Cover pot and let simmer 20-25 min. Puree soup and season to taste. Top each serving with peanut butter. Serves 3-4.
Mung Bean Soup 1 cup whole mung beans (soaked overnight) 2 cups water 1 tsp coconut oil 1 clove garlic, minced
1⁄2 onion, diced (optional) 1⁄2 tsp turmeric 1⁄2 tsp cumin 2 cups water Salt and pepper
Drain beans, then place in a pot with 2 cups water. Bring to a boil, reduce heat, and simmer about 30-40 min until beans split. Melt coconut oil in a large saucepan and toast garlic and onion, then turmeric and cumin. Add cooked beans and another 2 cups water, bring to a boil, and simmer 5 min. Season to taste. (Blend the soup for a thicker consistency). Serves 2-3.
Mung Bean Curry 1 cup whole mung beans (soaked overnight) 2 cups water 1 tsp coconut oil 1 clove garlic, minced
1 tsp grated ginger 1⁄2 cup coconut milk 2 cups spinach Salt and pepper
Bring water to a boil, add beans, reduce heat, and simmer 30-40 min until beans split. Melt the coconut oil in a large saucepan and saute onion, ginger and garlic for 2-3 min until fragrant. Add to pot of mung beans. Stir in the coconut milk and spinach, season, then remove from heat. Serve over rice. Serves 2-3.
Broccoli Potato Soup
Cauliflower Soup 1/2 cup cashews 1 tablespoon olive oil 2 carrots, chopped 2 cloves garlic, minced 1 large head cauliflower, chopped 3 cups vegetable broth 1 cup almond milk Fresh thyme leaves Salt and pepper Soak cashews in warm water and set aside. Heat olive oil in a pot, add carrots, and cook 5 min. Add garlic and cauliflower, cook 5 min, then add broth, milk, and thyme. Simmer for 20 min. Transfer soup to blender in batches, add soaked cashews, and blend until creamy. Serves 3-4.
2 cups red potatoes, diced 1 head broccoli, chopped 1 Tbsp olive oil 1 onion, diced 3 cloves garlic, minced 2 carrots, shredded 2.5 cups vegetable broth 1⁄2 tsp nutmeg Salt and pepper Add potatoes to pot with water, bring to a boil, and simmer for 15 min. Set aside. Steam broccoli 3 minutes until tender. Set aside and let cool. Heat oil in a pot over medium. Saute onions and garlic until translucent, then add carrots, vegetable broth, and nutmeg and bring to a simmer. In a blender, puree cooked potato and broccoli, then add to soup. Season to taste. Serves 3-4.
Creamy Peanut Stew 6 1 4 2 1
cups vegetable broth onion, diced cloves garlic, minced Tbsp minced ginger tsp salt
1 bunch kale, chopped 3/4 cup unsalted peanut butter 1/2 cup tomato paste 1/4 cup chopped peanuts
Bring vegetable broth to a boil in a large pot. Add onion, garlic, ginger, and salt, and simmer for 20 min. In a separate bowl, whisk together peanut butter and tomato paste. Add 1 cup of hot stock to thin out the mixture, then add into broth. Stir in chopped kale and season to taste. Simmer 15 more min, stirring often. Top with chopped peanuts before serving over brown rice. Serves 3-4.
Beet Burgers 1 1 1 2 3
cup beets, shredded cup cooked brown rice cup cooked lentils, cooled cloves garlic, minced Tbsp minced onion
1⁄2 tsp salt and pepper 1⁄2 tsp fennel, thyme, and mustard 2 Tbsp almond butter 1/2 cup oat flour
In a food processor pulse shredded beets, brown rice, and lentils until mixture comes together. (Don't blend smooth). Transfer to a bowl and mix in rest of ingredients. Chill mixture for 20 min, then form into 6-8 patties. To cook, pan fry patties for 6 min each side, until slightly charred. Serve over salad or on a gluten-free bun. Makes 6-8 burgers.
Black Bean Burgers 2/3 cup rolled oats 1⁄4 cup pumpkin or sunflower seeds 2 carrots, grated 1⁄2 tsp cinnamon
1⁄2 tsp cumin 1⁄2 tsp onion powder Salt and pepper 1 can (2 cups) black beans
Dean and dry black beans, set aside. Pulse oats and seeds in a food processor until coarsely chopped, then add carrot, spices, oil and 3⁄4 of the beans. Blend together then scoop mixture into a large bowl. Add rest of beans, and form into 3-4 patties. To cook, pan fry patties for 5 min per side. You can also bake patties at 300*F for 40 min, flipping halfway through. Makes 3-4 burgers.
Fiesta “Rice” Bowl
Sweet Potato Bowl Greens (optional) 1 cup roasted veggies or leftover salad 1⁄2 cup rice or quinoa 1/2 cup beans 1⁄2 baked sweet potato 2 Tbsp hummus or 1/2 avocado 1 Tbsp sunflower seeds Place all ingredients in a bowl (or on a bed of salad greens) and enjoy. This is a great way to use up leftovers! You can use any grain or bean, and an assortment of vegetables. Toss everything in a bowl and top with some hummus or avocado for an easy meal! Sprinkle with seeds or a squeeze of lemon juice for some crunch and a boost of nutrition.
1⁄2 head cauliflower, cut into florets 2 Tbsp cilantro, minced 1⁄2 lime, juiced 1 tomato, diced 1⁄2 cup black beans 1⁄2 avocado, cubed Place cauliflower florets in food processor and pulse until it resembles rice. Heat a skillet over medium-high, add riced cauliflower, and cook about 5 min until slightly toasted. Toss with cilantro and a squeeze of lime juice. Top with diced tomatoes ,avocado, and black beans. You can use cauliflower “rice” as a bed for curry and soups as well!
Soba Noodle Stirfry 2 oz 100% buckwheat soba 1 tsp coconut oil Veggies (carrots, mushrooms, cabbage, bell pepper, etc)
1 Tbsp peanut butter 1 Tbsp tamari 1/2 Tbsp fresh orange juice Sesame seeds
Cook soba noodles according to package instructions. Whisk together peanut butter, tamari, and orange juice, and set aside. Heat coconut oil over high, and add chopped vegetables. Stir fry until tender but still bright in color. Add noodles and peanut sauce, and stir until all noodles are coated. Sprinkle with sesame seeds to serve.
Soba Noodle Salad 4 oz 100 % buckwheat noodles 1/2 head of cabbage, shredded 4 carrots, peeled and shredded 6 Tbsp peanut butter 1 clove garlic, minced
2 Tbsp rice vinegar 2 Tbsp tamari 2 Tbsp sesame oil 1 Tbsp honey or agave Lime juice Cilantro
Cook soba noodles according to package instructions, drain, and combine with shredded cabbage and carrots. Whisk together peanut butter, garlic, vinegar, tamari, oil, agave, and ginger for the dressing, then pour over salad. Chill 20 min, and top with cilantro and a squeeze of lime juice. Serves 3-4.
Quinoa Stuffed Eggplant Spinach Mushroom Quinoa 1/2 cup uncooked quinoa or brown rice 1 Tbsp olive oil 3 cloves garlic 2 cups mushrooms, sliced thinly 3 cups fresh spinach Salt and pepper Lemon juice Add quinoa to pot with 1 cup water, and bring to a boil. Let simmer for 20 min until water is absorbed. Heat olive oil in a skillet on high and saute garlic and mushrooms until soft, about 5 min. Add warm quinoa and spinach, and mix until spinach wilts. Season to taste, and squeeze lemon juice over the top to serve. Serves 2.
1 medium eggplant 1 Tbsp olive oil 2 cloves garlic, minced 1 tomato, diced 1⁄4 cup mushrooms, diced 1 cup cooked quinoa Salt and pepper Preheat oven to 450*F. Wash eggplant and slice in half lengthwise. Score the flesh into cubes and scoop out. Place on paper towel to drain. Place eggplant halves on a lined baking sheet. Heat oil in a skillet, add garlic, and cook 2-3 min. Then add eggplant flesh, tomato, mushrooms, and quinoa and cook. Season to taste. Divide this mixture between the two eggplant halves, then place in oven and bake for 15 min. Serves 2.
Baked Fries 1 large potato, washed and peeled Pinches of garlic powder, paprika, and basil Salt and pepper Preheat oven to 350*F and line a baking sheet with parchment paper. Slice potatoes into thin fries or wedges. Toss with seasonings and bake 25 min.
Baked Sweet Potato 2 large sweet potatoes, peeled 1 Tbsp melted coconut oil Sea salt Preheat oven to 450*F and line a baking sheet with parchment paper. Slice potatoes into about 1⁄2 inch thick rounds. Drizzle with oil, season with salt, and bake 20 min until golden. Serves 2.
Roasted Broccoli
Roasted Cauliflower
3 cups broccoli florets 1 Tbsp olive oil 1 clove garlic, minced Salt and pepper Lemon juice
4 cups cauliflower florets 1⁄2 tsp cumin 1⁄2 paprika 1⁄2 garlic powder 1⁄2 salt and pepper
Preheat oven to 425*F and line a baking sheet. Toss broccoli florets with oil, garlic, salt and pepper, and bake 10 min. Squeeze lemon juice on top. Serves 2.
Preheat oven to 400*F and line a baking sheet with parchment paper. Toss florets with spices, and bake 15 min, then flip and bake another 15 min until crispy. Serves 2.
Roasted Chickpeas
Hummus
2 cups cooked chickpeas Spices
1/4 cup tahini Juice of 1 lemon (1/4 cup) 1 Tbsp olive oil 2 cloves garlic, minced 1 tsp cumin Pinch paprika Salt and pepper 2 cups (1 can) cooked chickpeas Water to thin
Preheat oven to 450*F. Drain and pat dry chickpeas, place on a baking sheet, and bake at 400*F for 30-40 min until brown and crispy. Toss roasted chickpeas with spices. Serves 3-4.
Banana Ice Cream 1 ripe banana, peeled, chopped, and frozen Place frozen banana chunks into a food processor and blend until creamy. You can add in other fruits (like mango, peach, berries, etc) or some nut butter for more flavor.
Blend tahini and lemon in food processor until smooth. Add olive oil, garlic, cumin, paprika, and salt and blend well. Add chickpeas 1 cup at a time and blend until smooth. Add water to thin and blend until creamy. Serving size: 2 Tbsp. Serve with sliced raw vegetables, spread on veggie burgers, or use as a salad dressing.
Congratulations! Whether you completed the 3, 7, or 21 day plan, I’m so proud of you for making a commitment and seeing it through. If you have my previous 10 Day Detox ebook, you can refer to the “Post-Detox” section for detailed next steps. If not, basically just keep eating well, and slowly reintroduce foods you cut out during the detox and see how your body responds. If you experience negative symptoms (headaches, rashes, acne), it means you may have a sensitivity. Either reduce your intake of those foods or stop eating them completely. Read labels closely, try to buy local and in season produce, and don’t be afraid to try new foods and cooking methods!
After all… This detox is meant to be your jumpstart to starting a healthier lifestyle, not a quick fix. You’ve worked so hard, don’t ruin it by going straight back to eating processed foods and refined sugar! I encourage you to continue eating well, at least 70% of the time, and to incorporate detoxifying foods into your diet! It might require sacrifices at times, but it truly is a rewarding decision that you will be grateful you made down the line. I hope you enjoyed the recipes in this ebook, and encourage you to develop your own!
Moving on from here… Continue to focus on eating whole foods. Learn how to cook simple, affordable, and delicious meals. Always be grateful for your health; never take it for granted. Remember to stay hydrated, sleep well, and most importantly, love yourself and listen to your body! And whenever you feel like you’ve “fallen off the wagon,” revisit this detox and get back on track!
Thank you! For completing this detox with me, and allowing me to be a part of your journey towards a healthier life. No matter what your approach to life, taking care of your body is the first step to success! As long as you are happy and healthy that is really all that matters. Health is the best gift you can give yourself and your loved ones. I hope this ebook can help you become a healthier individual, both inside and out. Thank you for reading! — Jenny