7 DAY MEAL PLAN

BASIL BERRY BOWL

• ½ cup blueberries
• ½  cup chopped Strawberries
• ½ cup blackberries
• ½ cup raspberries
• 4 large basil leaves, 
• torn small or chiffonade
• 2 TBSP raw local honey
• 1 TBSP coconut flakes (optional)

Combine berries and basil, gently mixing together in a bowl. Drizzle with honey and top with coconut flakes

Arugula & Fennel Salad w/ Ruby Red Grapefruit

• A healthy handful of arugula greens
• ½ fennel bulb shaved thin
• 1 ruby red grapefruit, supremed/segmented
• ½ sweet onion thinly sliced
• ⅓ cucumber thinly sliced
• 1 Hass avocado chopped
• 2 TBSP Hemp Seeds
• 2 TBSP Brazil nut parm
• 2 TBSP Crispy Onions
• 2 TBSP Mustard Vinaigrette 

Combine all ingredients into a large mixing bowl and gently toss. Salt and Pepper to taste. Thazzz it. 

3 CITRUS DATE BALLS, HERBAL TEA

Smashed Sweet Potato, Asparagus & Sunchoke w/Chimichurri

• 1 medium sweet potato
• handful of green asparagus
• 8-10 sunchokes (Jerusalem artichoke)
• 2 tsp extra virgin olive oil
• 2 TBSP chimichurri
• 2 TBSP Brazil nut parm
• sea salt & pepper
• juice of one lemon

Preheat the oven to 400 degrees convection. Toss sweet potato in a little evoo, salt and pepper: wrap in foil and roast until fork tender. Have a bowl of water w/lemon squeezed or a dash of vinegar to the side. Peel sunchokes (Jerusalem artichoke) and place in water with juice of one lemon to prevent oxidation. Peel asparagus if super thick and set aside. When finished, drain and pat the sunchokes dry. Rough edges are good for roasting and getting crunchy texture so just cut down to thumbsize length pieces.  Toss in EVOO, salt and pepper. Place on a lined baking sheet without them touching and roast for about 15-20 min or until cooked through and the skin is crispy. Remove from the oven and switch the oven to broil. Remove the sunchokes from the baking sheet and replace with asparagus that has been tossed in evoo, salt and pepper. Check sweet potato and if cooked through so the fork glides in, take it out and remove foil. Spread the asparagus out to get and even broil. The closer the rack is to the oven coils the faster it will cook so set a timer or check every 2-3 minutes. When the tips have a little color and the skin is darker than when raw, pull it out. On a plate, (skin off or on) cut the ends off the cooked sweet potato and smash flatly across the plate. Layer with roasted sunchokes and asparagus next to each other and sprinkle with chimichurri and 1 TBSP Brazil nut parm. Kapow!
* If you cannot find sunchokes, substitute celery root or whole water chestnuts

FRUIT SMOOTHIE

• 1 cup mango
• 1 cup strawberries
• 2 banana
• ½ cup pineapple
• 2 cups coconut water 
• ½ cup young coconut meat (optional)

Combine all ingredients in a blender and blend until smooth. Adjust consistency by adding extra coconut water.

PAPAYA BOWL

• 1 medium papaya cut in half, seeds scooped out
• ½ cup mango
• ½ cup fresh pineapple
• ½ passionfruit scooped out
• 2 TBSP coconut flakes
• 1 TBSP raw local honey

In a bowl mix mango, pineapple, passion fruit & coconut flakes together.  Fill the halved papaya and drizzle with honey. Boom, done, enjoy.
*PRO TIP: Save papaya seeds and dehydrate to put in a pepper mill or grind up for taking as a preventative in between cleanses. Papaya seeds are a heavy antiparasitic too!

1/2 CUP SPROUTED PUMPKIN SEEDS

CABBAGE THORAN

• 1 medium cabbage sliced thinly
• 1 white or sweet onion sliced thinly
• 2 cloves garlic thinly sliced
• 1 leek sliced thinly (or asafoetida powder to keep it traditional)
• 1 green chili (optional OR can substitute pinch of cayenne)
• 1 tsp mustard seeds
• 1 tsp cumin seeds
• 6-7 curry leaves (if you have)
• ½ tsp turmeric powder
• 2 tsp coconut nectar
• 1 TBSP unsweetened grated coconut
• 2 TBSP coconut oil
• 2 tsp fresh cilantro leaves

Heat 2 TBSP coconut oil in a pan. On low heat add mustard seeds until they crackle, then add cumin seeds and cook until they change color.  Add onion, garlic and leeks, sauteing until translucent. Add in green chili if using and 6-7 curry leaves if you have and cook 1-2 minutes. Now add turmeric and asafoetida powder if using and stir in. Now add cabbage and mix in completely and saute for a minute. Cover with a lid and cook on low heat, stirring every few minutes. Can sprinkle a little water or vegetable stock if cabbage begins to stick. When cabbage is tender take the lid off and cook off remaining moisture. Mix in 2 tsp coconut nectar and stir in coconut flakes. Garnish with fresh cilantro leaves.

SEASONAL FRUIT SELECTION

Depending on what time of year it is, eat accordingly. This will be a mono fruit meal. If you don’t have access to a variety of fresh fruit frozen is good too and still retains over 80% of their nutritive properties. Again, NEVER canned fruit, added sugar and preservatives–we don’t want that. If you’re cleansing in the Fall? Apples, persimmons, pomegranate. Winter? Kiwis,citrus, pears..Spring? Berries, pineapples, melon. Summer? Mangoes, cherries, berries, plum, nectarine, peaches, grapes, passionfruit, melons

Broccolini, Sweet potato and pomegranate w/mustard vinaigrette

• 1 bunch baby broccoli or broccolini
• 1 medium sweet potato
• ½ cup pomegranate seeds
• 2 TBSP pistachios
• 1 TBSP brazil nut parm
• 2 TBSP mustard vinaigrette
• 1  tsp extra virgin olive oil
• ½ tsp garam masala spice mix

Preheat the oven to 350 degrees fahrenheit and put a pot of salted water on the stove to boil. Cut sweet potatoes into medium sized pieces, toss in 1 tsp evoo, garam masala spice,salt and pepper. Place on a lined baking sheet and roast until cooked through (usually around 25-30 minutes). While sweet potatoes roast, peel and cut broccolini into 1-2” length pieces and blanch in the water, about 2 minutes then remove and place on a towel to absorb excess water as they begin to cool. When sweet potatoes are done, remove and plate with broccolini. Top with pomegranate seeds, brazil nut parm and drizzle mustard vinaigrette over the entire dish.

Pomegranate or berries (as many/much as you want)

Mushroom Soup with Wild Rice

• 2 cups shiitake mushroom
• 1 cup oyster mushrooms
• 3 cloves garlic thinly sliced
• 1 onion chopped
• ½ leek thinly sliced
• 1 cup wild rice
• Small bunch of thyme
• ½ TBSP parsley
• 1 tsp basil chiffonade
• ¼ bay leaf
• 3-4 cups vegetable broth or stock
• 1 cup wild rice
• 1 lemon

In a medium pot add 2 cups vegetable broth or stock, 6 cups water, 3 tsp salt and bring to boil. Add wild rice, stir and allow to simmer until cooked through–this usually takes about 45-60 minutes. Be sure to check that water does not evaporate too quickly and the rice burns before cooking through.
On the stove, place a large pot or pan on high heat. DO NOT put oil in until the pot is hot–we want to roast the mushrooms with color/caramelization. When the pan is hot, add enough sliced to cover the bottom with one layer to retain heat and cook evenly. Turn once they have color and add a knob of vegan butter. (You may have to do a few rounds to cook all the mushrooms) Once all the mushrooms are cooked, keep the pan hot and add onions and garlic, get a little browning action happening and then add leeks. Deglaze with a splash of veg stock to loosen anything that may be sticking to the pan. Add cooked mushrooms and you can do this two ways:

• Keep the mushies whole, add freshly chopped parsley, basil and to the onion, garlic and leeks…serve over wild rice and squeeze fresh lemon over it all. 

OR

• Add the mushrooms to the onion, garlic and leeks, add bay leaf and thyme sprigs, cover with veg stock and let simmer for 20 minutes, blend thoroughly in a blender to make mushroom soup, adding vegetable stock to adjust to desired consistency. Ladle out what you want with a few scoops of wild rice, fresh squeezed lemon, top with some parsley and basil and BOOM!

*PRO TIP: Cook off extra wild rice to add into other dishes–it holds up really well in the fridge for a few days and is even tasty cold.

40 oz Pineapple Green Juice

• 1 cup frozen wild blueberries,
• 2 bananas
• 1 cup fresh pineapple 
• 2 cups coconut water
• powdered greens (if you take)
• Cut the stems of your preferred herb into ½” size for juicing or in the blender if you don’t have a blender. Remove the core of the pineapple and save to make pineapple tea later.

Cut the stems of your preferred herb into ½” size for juicing or in the blender if you don’t have a blender. Remove the core of the pineapple and save to make pineapple tea later.

CHOPPED SALAD

• Handful mixed greens of choice
• ¼ red bell pepper chopped
• 1 hass avocado medium dice
• ½ bulb fennel chopped
• ¼ onion thinly chopped
• ¼ cup haricot vert (green beans) chopped into 1” pieces
• ½ cucumber peeled & chopped
• 2 TBSP eggplant bacon chopped
• 1 TBSP pumpkin seeds
• 1 TBSP fresh basil chopped
• ⅓ cup wild rice
• 2 TBSP mustard vinaigrette

Add everything to a mixing bowl and toss in mustard vinaigrette or other dressing. Add a little salt and pepper to taste and maybe a squeeze of lemon to wake it up!

PINEAPPLE CINNAMON TEA

• Pineapple core from yesterday
• Cinnamon stick or ¼ tsp cinnamon

On the stove place chopped pineapple core and cinnamon stick in a pot and cover with water, at least 12 oz. Bring to a boil, reduce to a simmer for 20 minutes covered with a lid. Strain and enjoy.

LENTIL PASTA & BROCCOLINI WITH PUMPKIN SEED PESTO

• 1 box lentil or mungbean pasta
• 2 heads broccolini
• 1 cup raw pumpkin seeds
• 3 cloves of garlic confit
• 1 clove raw garlic
• 1 cup fresh basil leaves roughly chopped(packed)
• ½ cup parsley leaves (packed)
• 1-2 lemons juiced 
• 3-4 TBSP extra virging olive oill
• 5 TBSP brazil nut parm
• Sea salt & pepper to taste

FOR THE PESTO: Add all ingredients except the pasta and broccolini to the food processor and mix until a uniform consistency and texture. Adjust seasoning with salt and pepper, adding water or extra virgin olive oil to desired consistency. Set aside.
Cut down broccolini pieces to bite size; if stems are thick, peel first–set aside. On the stove in a large pot bring seasoned water to a boil. (Season with water, a garlic clove and bay leaf. Depending on how much water, taste it. Should be like a soup or broth, not like the ocean) Add lentil pasta and cook for the designated amount of time. About a minute before the timer goes off, add  in broccolini for the last minute or so and cover with a lid. Drain completely. In the same pot, add a few TBSP pumpkin seed pesto and mix thoroughly to cover everything. Hit it with some fresh lemon juice and poof! Dinner is done.

BLUE BANANA BOWL

• 2 large bananas sliced
• ½ cup frozen wild blueberries
• 1 tsp cinnamon
• 1 TBSP raw local honey

In a large bowl mix sliced bananas with blueberries and cinnamon. Drizzle with honey. BAM

BEET SALAD

• 1 cup roasted beets chopped
• ½ cup arugula packed
• ½ granny smith apple small dice
• 2 TBSP celery small dice
• 1 TBSP crushed crispy onions
• 1-2 TSBP pistachios 
• 1 TBSP Pumpkin seed pesto
• 1-2 TBSP Herby Green Dressing

Can buy preroasted beets or do yourself: poke holes in the a few medium sized beet beets, rub with olive oil, seasong with salt and pepper, wrap in foil adding in a few drops of water to each wrapped beet. Roast at 350 degrees for about 40 min, using a cake tester to puncture beets though foil to check tenderness. When there is no resistance all the way through, remove from oven and unwrap foil to allow them to cool. 
Gently toss the beets in the pesto in a separate bowl. In another larger bowl add everything else with a pinch of salt, a few turns of the pepper mill. Can transfer to a plate or to save dishes, leave the dressed salad in there and top with the beets. Tuck in and enjoy.

40 oz fresh pineapple juice 

• 1-2 large golden pineapple skin removed and cubed.

“>If you have a juicer, GREAT! If not, add ½ cup filtered or spring water to your blender and fill with pineapple chunks. Bonus if you add cilantro leaves/stems. Blend until watery and smooth, strain and enjoy.

Zucchini Noodles with Muhammara

• 1 Large Zucchini
• 4-5 TBSP Muhammara
• 1 TBSP Brazil Nut Parm
• 1 TBSP parsley chopped
• 1 TBSP basil chopped
• 1 tsp extra virgin olive oil

Pull the Muhamarra out to temper a few hours before. Using the spiralizer (or mandoline with medium teeth attachment) process zucchini and set aside. Get a pan rippin’ hot on the stove, add tsp evoo and coat the bottom. Flash saute the zucchini noodle adding a little salt and pepper. Remember, squash cooks fast so we are just looking to barely cook it to retain texture: literally in the pan, a handful of tosses, remove it and plate it. Top with Muhamarra, sprinkly with chopped herbs and brazil nut parm. Its like vegan bolognese…almost.

40oz Fresh Grape Juice

• 2-3 lbs fresh (seeded if you can find) red, purple or black grapes

If you have a juicer, GREAT! If not, add ½ cup filtered or spring water to your blender and fill with grapes. Blend until watery. Option to strain, but not necessary. Add more water or squeeze of lemon to cut the sweetness.

FRUIT SALAD

• 1 cup mango
• 1 cup frozen wild blueberries
• 1 cup raspberries
• ½ papaya peeled, 
• cut into 1” cubes
• 2 TBSP coconut flakes (optional)
• 2 TBSP raw local honey
• Mix berries, mango, papaya and coconut flakes in a bowl thoroughly, Drizzle with honey. Eat with a smile.

Mix berries, mango, papaya and coconut flakes in a bowl thoroughly, Drizzle with honey. Eat with a smile.

40 oz Green Juice

• 2 cucumber peeled & roughly chopped
• ½ pineapple (if blending include core)
• Knob of ginger
• 1/2 bunch parsley: leaves & stems chopped
• ½ bundle dandelion greens: chopped

“>If blending, start with half cup water, add cucumber, ginger and half the pineapple. (May have to be done in two rounds) Once watery, add herbs and blend thoroughly. Can be strained or left as is, probably better strained though.

Green Salad 

• Handful spring or baby greens mix
• ½ box broccoli or alfalfa sprouts
• ½ bulb fennel thinly sliced
• ½ green apple thinly sliced
• ½ sweet onion thinly sliced
• ½ cucumber peeled, thinly sliced
• 1 whole hass avocado cut into cubes
• 1 TBSP hemp seed
• 1 TBSP sprouted pumpkin seeds
• 1 TBSP brazil nut parm
• 1 TBSP crispy onions
• 1-2 TBSP Herby Green Dressing or can substitute Gotham Greens Vegan Green Goddess Dressing

Everything— straight into a large mixing bowl and toss to mix/coat it uniform…. Grab a fork and let’s go!