Raw food cleanse
Raw vegan foods have little or no saturated fats and no trans fats, and they’re packed with essential nutrients such as potassium, magnesium, folates, and vitamins A, C and E. They contain a lot of water and fiber, which helps flush the intestines of waste and toxins that make us feel lethargic. They also have the perfect amount of natural enzymes to efficiently break down their own sugars, proteins, fats, carbohydrates and fibers into digestible particles and increase our metabolism.
That’s important, because we’re each born with finite reserves of the enzymes that fuel every chemical reaction in our body, including cell division, immunity, energy production and brain activity. When we cook food at temperatures higher than 118 degrees Fahrenheit, we lose 30% to 50% of its vitamins and destroy its natural enzymes. Without those natural enzymes, we have to tap into the digestive enzymes our body produces, which depletes our reserves and requires more energy—energy that could be better spent building and healing the body. When we eat raw foods, we conserve our digestive enzymes, which ultimately helps slow the aging process and fend off disease.
Sprouted grains and nuts are a major feature in raw-food recipes. When we soak grains and nuts and force them to sprout, they enter a huge growth spurt to begin turning into a plant—that’s why they’re referred to as live foods. They’re packed with a level of proteins, amino acids and chlorophyll that you just don’t find in cooked foods—all of which help regenerate cells and boost immunity.
Sprouted grains and nuts are a major feature in raw-food recipes. When we soak grains and nuts and force them to sprout, they enter a huge growth spurt to begin turning into a plant—that’s why they’re referred to as live foods. They’re packed with a level of proteins, amino acids and chlorophyll that you just don’t find in cooked foods—all of which help regenerate cells and boost immunity.Fermented foods, which aid in digestion, are also part of a raw-food diet, so you’ll see them included in several of the recipes as well.
When to Do the Cleanse
If you’re run down and in need of a total vitality recharge, it’s time to do this cleanse. If you’re bloated and nothing you eat seems to be moving through you; if you feel stuck physically, emotionally or mentally or need a spiritual lift; if you want a serious boost in how youthful and healthy you feel; if your skin is looking gray and you want to get a glow, do this cleanse.
What You’ll See and Feel
As you free your body of stored fat, wastes and toxins, it has an easier time recalibrating to its ideal weight. Not only will you shed pounds but also your skin will look younger and healthier and your eyes will be brighter. You’ll feel clearer-headed and have a greater sense of peace and balance. And with the boost in energy you’ll get from eating raw foods, you’ll be able to break off any long- term engagement you might have had with the snooze button on your alarm clock.
Liver cleanse smoothie
The lemon and oil detoxify the liver while boosting the immune system. It’s a surprisingly delicious way to start your day.
2 large lemons or 1 grapefruit, peel and white pith removed, cut into large pieces
1 small apple or pear, cored, peeled and chopped into large dice
3 tablespoons flax oil
1⁄4 teaspoon of Himalayan or Celtic sea salt
Optional: pinch of cayenne
4 cups purified water
Directions: Put all ingredients into a blender and process until smooth. Pour into a glass and add water to make 16 ounces as needed.
Almond milk
This easy-to-make milk is great in your tea and it’s an important ingredient in several recipes in this book. Almonds are rich in calcium, iron and phosphorous. For variety, you can experiment by substituting hazelnuts, pumpkin seeds or Brazil nuts for the almonds. You can adjust the flavorings to your palate. Add cinnamon and vanilla and a few dates for a real treat.
1 cup raw almonds, soaked 12 to 48 hours
4 cups coconut water or purified water
1 teaspoon flax oil
Pinch of Himalayan or Celtic sea salt
Directions: Process all ingredients in a blender until smooth; strain through fine sieve or nut-milk bag. Rinse blender; pour milk back into blender with the flax oil, pinch of salt and your choice of the cinnamon, vanilla or dates (if you choose to use them); and blend until all are incorporated. Pour half of the milk into a glass and enjoy. The remaining milk will keep for 2 days in the refrigerator.
Green apple porridge
This porridge is packed with pectin, fiber and omega-3 fatty acids; and the flax seeds in the recipe make this porridge an effective intestinal broom. Soaking the almonds overnight starts the sprouting process, boosts the enzyme count and makes them easier to digest. Try using extra-green sour apples for an extra dose of vitamin C and malic acid that help cleanse the gallbladder.
2 green apples, cored, peeled and chopped into large dice
1⁄4 cup almonds, soaked overnight
2 black mission figs
1 tablespoon flaxseeds
1⁄4 teaspoon fresh ginger, peeled and finely minced
Pinch of Himalayan or Celtic sea salt
Directions: Process all the ingredients in a food processor with until smooth. Spoon into a bowl and enjoy.
Sweet yoghurt
Walnuts don’t just resemble a brain—they’re great brain food too. So if you need to start your day on your toes mentally, give this recipe a try. This yogurt is so creamy and delicious, you’ll think it’s made with dairy, and the fruit adds the perfect touch of sweetness.
1 cup walnuts, soaked overnight
1⁄2 cup water
2 teaspoons fresh lemon or grapefruit juice
2 figs, soaked overnight
1⁄2 teaspoon agave syrup or pinch of stevia
1⁄4 cup of your choice of fresh berries, apple or pear (core and peel apple or pear if you choose either of them)
Directions: Process all ingredients in blender until creamy. Transfer 1 serving to a bowl and enjoy. Second serving will keep in the refrigerator for 2 days.
Strawberry smoothie
2 cups almond milk
2 cups almond milk
1 teaspoon spirulina or green powder of your choice
3 figs
1 cup strawberries (fresh or frozen)
1⁄2 teaspoon coconut oil
2 teaspoons cacao nibs
Pinch of Himalayan or Celtic sea salt
Pinch of stevia or 1 teaspoon agave syrup or raw honey
Directions: Put all ingredients into a blender and process until smooth. Pour 1 serving into a glass and enjoy. The remaining serving will keep in the refrigerator for 1 day.
Tomato stacks
Pine nuts give this dish a nice buttery taste and are high in protein and minerals. It’s incredibly easy to make as a snack or meal. If you can’t find jicama, substitute thin slices of peeled cucumber, cut on a diagonal.
1 cup macadamia or pine nuts
1⁄4 cup fresh lemon juice
1⁄2 teaspoon Himalayan or Celtic sea salt
1⁄3 cup basil, chopped
1⁄3 cup cilantro, chopped
1 tablespoon marjoram, chopped
2 tablespoons olives of your choice, pitted and chopped
3 large ripe tomatoes of your choice, cut crosswise into 1⁄4- inch-thick slices
1⁄2 jicama, peeled and sliced thinly on a mandoline
1 avocado, pitted, peeled and chopped into small dice
1⁄3 cup sprouts of your choice
Garnish: lemon wedges
Directions: Process nuts in food processor until ground into fine meal. Add lemon juice and salt, pulsing a few times to combine. Transfer mixture to a separate bowl and add herbs and olives. Spread nut filling onto a tomato slice, then place a slice of jicama over the filling. Spread more nut filling over the jicama and then top with avocado pieces and sprouts. Transfer to a plate, garnished with lemon wedges. Serves 2.
Kale avocado salad
Get your chlorophyll fix! If you’ve never tried kale like this before, give it a whirl. The creamy avocado, cool tomato and tangy olive combination make this salad a crowd-pleaser.
Get your chlorophyll fix! If you’ve never tried kale like this before, give it a whirl. The creamy avocado, cool tomato and tangy olive combination make this salad a crowd-pleaser.
1 head kale, cut into chiffonade
1 cup arugula
2 tablespoons fresh lime juice
1⁄2 teaspoon Himalayan or Celtic sea salt
2 avocados, diced
2 teaspoons Brazil nuts or sunflower seeds, ground
2 radishes, chopped
1 cup tomato, chopped
3 tablespoons olives of your choice, pitted and chopped
Optional: dash of cayenne
Toss first 5 ingredients together in large mixing bowl with your hands, squeezing as you mix to wilt the kale, break down the fibers, and coat the leaves with avocado. Add the remaining ingredients and mix together. Spoon a serving onto a plate and enjoy. Serves 4.
Tomato soup
4 large ripe tomatoes, cut into large dice
2 medium carrots, cut into small dice
1 avocado, pitted and peeled
1 cucumber, peeled and cut into large dice
1 cup sprouts of your choice
1 tablespoon fresh lemon juice
1⁄2 cup parsley, chopped
Pinch of ground clove
Pinch of celery seed
Pinch of Himalayan or Celtic sea salt
Fresh ground black pepper to taste
Directions: In a blender, process all ingredients until smooth and creamy. Chill for 1 to 2 hours, and then serve. Serves 2.
Carrot soup
1 cup carrot juice, from approximately 6 large carrots
1 cup cucumber juice, from 1 large cucumber
1⁄4 cup pine nuts
1 clove garlic, peeled and minced
1 teaspoon jalapeño, seeded and chopped
2 teaspoons fresh lime juice
Pinch of nutmeg
Directions: In a blender, process all ingredients until smooth and creamy. Pour serving into a bowl and enjoy.
Magic minestrone
4 medium tomatoes, plus 1 cup tomato, diced
2 carrots, cut into large dice
11⁄2 tablespoons miso
2 cups purified water
1 cup mixed vegetables of your choice, cut into small dice (zucchini, fennel, sugar snap peas, avocado, snow peas, etc.)
2 tablespoons fresh parsley, finely chopped
1 teaspoon olive oil
2 tablespoons basil, finely chopped
2 teaspoons dried Italian spices
1 small clove garlic, peeled and minced
Pinch of cayenne
Himalayan or Celtic sea salt to taste
Fresh ground pepper to taste
Directions: In a blender, process the 4 tomatoes, carrots, miso and water until smooth. Transfer the mixture into a bowl and add remaining ingredients. Stir to incorporate. Pour a serving into a bowl and enjoy. Serves 4.
Raw pepper jack cheese
1 cup Brazil nuts
3 tablespoons fresh lemon juice
Dash of umeboshi vinegar
2 teaspoons cilantro, chopped
5 tablespoons purified water
Pinch of cayenne
Couple of pinches of black pepper
Directions: Grind Brazil nuts into a fine meal in a food processor. Add remaining ingredients and blend until smooth. You can slowly add more water to adjust the consistency.
Great guac
Avocados are gifts from the gods. In addition to being delicious, they’re carb-free and contain good fats, so they’re often the heart and soul of raw-foods dishes. You can use this guacamole as a dip for veggies or raw crackers, or just grab a spoon and dive in!
2 avocados, pitted, peeled and mashed
Juice of 1 lime
1 clove garlic, minced
1 tablespoon red onion, chopped
1 teaspoon jalapeño or habañero chili, seeded and chopped
2 tablespoons cilantro, chopped
1⁄8 teaspoon Himalayan or Celtic sea salt
Directions: Mix all ingredients together in a medium bowl.
Choconut milk
If you’ve just got to have something sweet to get you through the day, try this healthier version of chocolate milk. For a thicker, more filling drink you can include the flesh from the coconut.
Water from 1 young coconut
1 teaspoon cacao nibs
Pinch of agave nectar or stevia
Directions: Put all ingredients into a blender and process for 10 seconds. Pour into a glass and enjoy.
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