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the yogidetox with Cate Stillman

evolving our vibrant wellnessAyurveda * Anusara Yoga * Living Foods

the pre-cleanse packet

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Disclaimer and Copyright

The responsibility for the consequences of your use of any suggestion or procedure described hereafter lies not with the authors, publisher or distributor of this booklet. This booklet is not intended as

medical or health advice. We recommend consulting with a licensed health professional before changing your diet.

Except for personal use, no part of tis publication may be reproduced or distributed in any form or by any means, electronic, mechanical, photocopying, or otherwise without prior written permission from

the publisher.

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for our free newsletter, or supporting our continued work by considering our other programs and products.

Copyright 2011 by Yogahealer, L.L.C.

The Yogidetox is a trademark of Yogahealer, L.L.C.

All rights reserved.

Published by

Yogahealer, L.L.C.5029 N. Highway 33Tetonia, ID 83452

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Thank you for stepping onto the yogidetox den. We’re going to settle in.

I imagine you too are feeling a ripening process... a readiness to shift, to clarify, to nourish and nurture.

The fall yogidetox originated as the “fall rejuvenation”. In essence, that is a better name for the process we are entering.

Allow this sacred time to nourish you. Cultivate an attitude of gentleness, of softening. Cultivate a deep love for the gift of your body and this lifetime.

We will be outgrowing stale patterns.

We will step into more natural daily rhythms.

We will shift together into eating carrying more consciousness.

We will create together a more enlightening, connected culture.

Your process is much larger than yourself. Your choices affect your consciousness and shape our communities.

Here we go. Together. Synchronizing with nature, evolving our community.

Thanks for bringing your desire, your intentions, and whatever else got you here!

xox,

Catepre-

clean

se p

acke

t

What next:

• Read through this guide to prepare for our time together. Begin to make changes in your day-to-day life. Go with what you’re most inspired by... and know you need the most.

• You don’t need to do or know anything before our first workshop. Simply enjoy the packet and begin your process.

•Where to begin:If you have an hour, please

listen to:3 tips to jumpstart your fall Cleanse.

It’s on the blog at www.yogahealer.com

If you don’t know your constitution, take a quiz!

a note from Cate

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1. Get an empty box.

2. Put it in the room/office of your choice.

3. Start to purge that which isn’t aligned with your potential self.

4. Bring box in car to go to thriftstore

5. Repeat.

6. Drop off old self’s stuff at thrift store.

Many of us consider a detox is what we’re not going to eat or drink. I propose it’s about every aspect of our life. I invite you to purge what is out of alignment in every aspect of your life.

Why start with “stuff”?

Clutter outside the body is easier to remove than inside the body.

De-cluttering sends a strong message to the body to do the same. Do it and notice.

Detoxing REQUIRES a clean, clear atmosphere. Otherwise, you’ll get sucked back into an old pattern.

Tip: While you do this you can listen to “The Simple Kitchen” audio available for free at Yogahealer.com. Next is a worksheet that accompanies the audio.

“Does this item add joy, value, or purpose into my life?”

purg

e yo

ur h

ouse

Start with an empty box

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detox the evil.....Stop doing things that aren’t working for you.

Stop eating more than 3 times a day.

Reduce stimulants like coffee, chocolate, black tea, and green tea (in that order).

Stop talking too much or speaking in way that is out of alignment with your highest potential.

Stop bad habits, like engaging in self-deprecating or self-aggrandizing thought patterns.

Stop buying processed foods, including all of the processed sugars.

Reduce grains consumption.

Stop buying meat and eggs.

Eliminate foods your allergic too, or are suspicious of.

Cut back on alcohol and pot. Eliminate drugs, unless you’re on prescriptions. If you’re on prescriptions, review with your doctor about all known side effects and what you can do to wean off the medication.

Stop cooking the life force out of your food.

nourish the good....Start breathing for your first meal of the day, exercising for 20 minutes upon arising.

Start eating leafy greens to your breakfast, lunch and dinner.

Start drinking more water between meals.

Start walking after dinner.

Start rubbing oil on your body instead of lotion. (Before bathing recommended).

Add extra hugs and kisses with friends and family.

Start sitting in silence each day.

Add fresh fruits (with seeds, not seedless) to your meals.

Start looking for weeds to eat in your yard. Take a walk in the woods with a local herbalist.

Start sprouting in your kitchen.

Start juicing or making green smoothies for breakfast.

Start making all of your meals from greens, fruits, nuts, seeds, sprouts, sprouted grains, sprouted legumes, and fresh herbs.

Try 3 new recipes a week.

Start looking in the mirror and seeing the good, the beauty, and the truth in what you have to offer in this lifetime.

your habits and detox...

stop or start?

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Set aside 90 minutes to overhaul your kitchen. You might need more time depending on the state of your “inner fridge”.

Listen to “The Simple Kitchen” free audio from:http://www.yogahealer.com/audio-files/ while you overhaul.

What is the rhythm of your kitchen?

What is the rhythm of the foods you’ve been eating?

What is the rhythm of your body/mind/emotions/behavior lately (past 3 months)?

What is the new rhythm of your kitchen? Describe it.

What qualities do you want to experience for the next 3 months?

What is the connection between plants outside and food in your

kitchen? What are 2 actions you want to take to increase the connection?

Write your intentions for your yogidetox. Write below.

simpl

ify y

our

kitc

hen

simple kitchen worksheet

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A  Breath  of  Fresh  AirBreathe  through  your  nose  for  20  minutes  upon  arising.  You  can  do  sun  saluta9ons,  take  a  walk/jog,  go  for  a  bike  ride,  etc.  Start  each  day  with  

a  meal  of  prana.  Then,  whenever  you  are  struggling  with  the  limita9ons  imposed  by  the  cleansing  process,  you  can  remember  to  simply  go  

outside  for  a  5-­‐30  minute  walk  and  breath  through  your  nose.  This  is  the  most  simple  form  of  pranayama  or  a  breathing  exercise  to  clear  the  body  and  mind  channels  of  stagnant  energy.  The  channels  that  carry  the  breath,  the  life  force,  then  will  be  able  to  transmit  more  energy  on  a  

cellular  level,  enabling  a  clearing  of  thoughts  and  emo9ons.  Though  simple,  this  is  an  essen9al  and  powerful  technique  when  used  regularly.  

Medita0on    

Medita9on  is  essen9al  for  cleansing.  Begin  and  end  your  day  with  medita9on.  Even  if  it  is  brief,  it  is  essen9al.  Allowing  yourself  the  opportunity  to  medita9on  for  a  few  moments  each  hour,  or  at  least  10  minutes  every  other  hour  will  greatly  enhance  your  cleansing  experience.  Whenever  you  feel  overwhelmed  or  have  intense  cravings  or  emo9ons,  take  5  minutes  for  deeper  breathing  and  medita9on.  Sit  formally  for  a  half  hour  a  day,  preferably  at  the  same  9me  each  day.  For  specific  medita9on  techniques,  visit:  www.integralenlightenment.com

Silence

Increase  the  amount  of  9me  spent  in  silence  in  your  pre-­‐cleanse.  Your  deep  cleanse  should  be  spent  in  silence  as  much  as  possible.  If  you  are  working,  plan  the  silent  days  for  when  you  have  days  off.  Explain  to  the  people  you  are  living  with  your  inten9on  and  ask  for  their  support.  During  the  cleanse,  you  are  encouraged  to  move  into  silence  whenever  possible  and  appropriate.  Silence  also  cleanses  the  mind,  and  reserves  more  energy  for  the  body  to  remove  toxins.  In  silence  we  have  access  to  witness  consciousness,  and  the  more  subtle  states  with  increased  depth.

Media  &  SocializingTo  enhance  the  ability  of  your  mind  to  cleanse  and  your  awareness  to  enjoy  our  naturally  blissful  undercurrent  take  in  less  distrac9ons  through  your  eyes  &  ears.  Limit  conversa9ons,  TV,  radio,  movies,  email  &  web  surfing,  the  news,  random  reading  and  other  ways  that  you  may  ordinarily  take  in  s9mulus.  Also,  try  to  give  yourself  a  week  with  less  happening,  less  socializing.  This  will  deepen  your  intui9on  and  pleasure  during  cleansing.  When  cleansers  feel  over-­‐scheduled  it  creates  frustra9on.  The  mind  and  body  don’t  release  as  deeply.

Plan  your  CleanseThis  course  is  designed  to  inspire  all  levels  of  prac99oners  in  a  way  that  you  can  step  out  of  your  daily  life  and  refine  your  rou9nes  to  fulfill  your  deeper  desires.  Design  your  cleanse  so  that  it  is  relaxing  and  rejuvena9ng.    If  you  don’t  have  much  9me  for  yourself,  skip  the  enemas,  and  keep  your  meals  simple  so  that  you  prepare  food  just  once  a  day.  The  cleanse  should  be  a  blissful  experience  where  we  move  with  grace  into  a  state  of  being,  and  end  up  doing  much  less.  We  can  each  prepare  our  bodies,  our  minds,  our  families,  and  our  households  for  the  cleanse  by  geXng  comfortable  with  the  rou9nes  and  integra9ng  them  into  our  par9cular  situa9on.

Make  Your  Space  SacredDeep  cleaning  your  living  space  and  especially  your  kitchen  is  unfathomably  beneficial  to  the  cleansing  and  renewal  process.  If  I’m  overwhelmed  by  the  project,  I  hire  help  and  we  do  it  together.  In  your  kitchen,  donate  what  you  haven’t  been  using.  Include  food  stuffs  and  appliances.  If  you  don’t  already  have  a  medita0on  and  yoga  space  in  your  house,  now  is  the  0me  to  create  one  &  begin  using  it  daily.  Naturally,  you’ll  also  feel  an  impulse  to  clear  your  kitchen,  house  &  wardrobe  of  energe9cally  draining  extra  stuff.

ReadingDuring  this  9me,  read  and  listen  only  to  that  which  awakens  your  spirit.  Be  highly  selec9ve.  My  new  favorite  is  Evolu9onary  Enlightenment  by  Andrew  Cohen

Grace

As  a  seated  contempla9on,  please  iden9fy  what  for  you  will  be  the  greatest  challenges  and  greatest  opportuni9es  for  the  course,  and  

surrender  the  process  to  grace.    You  may  choose  to  do  this  daily  as  part  of  your  morning  medita9on.

Simple Juices* All juices can be diluted with water or sweetened with stevia (for kids).

sadhana - the spirit of the cleanse

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Hot  Water  Therapy:  Fill  a  thermos  of  boiling  water  first  thing  in  the  morning.  Drink  1  ½  quarts  of  hot  water  throughout  the  day.  This  help  s  purify  your  blood,  your  sweat  and  urine  channels  and  your  adipose  (fat)  Bssue.  Sip  the  hot  water  every  20  minutes  throughout  the  day.  This  can  be  your  only  beverage  for  a  deeper  cleanse.

Oil  Massage,  Sunbathing,  &  Bathing    -­‐  Three  great  ac0vi0es  for  fall  rejuvena0on.    Full  body  oil  massage  is  external  oleaBon,  which  helps  move  ama  from  the  deeper  Bssue  of  the  body  back  into  the  digesBve  tract.  Find  a  sunny  window  and  get  out  an  oil  big  towel,  and  a  boHle  of  organic  sesame  oil  (raw  untoasted).  Heat  about  4  oz.  of  the  oil  unBl  it’s  warm.  On  your  towel,  massage  oil  into  your  skin  –  head  to  toe.  Work  as  much  oil  into  your  skin  as  possible.  Then,  relax  in  the  sun.  AQer  your  sunbathing  take  a  hot  shower  or  bath,  and  let  the  water  rinse  off  the  excess  oil.  Do  not  use  soap.  If  you  don’t  have  =me  for  this  procedure,  simple  rub  the  oil  on  before  or  at  least  during  your  shower.  Take  a  hot  bath  when  you  have  =me  to  relax,  it  will  bring  you  back  to  yourself.

Tongue  Scraping  &  Nasal  Lubrica0onEach  morning  scrape  your  tongue  with  a  stainless  steel  tongue  scraper,  or  a  spoon  to  remove  any  ama  &  help  sBmulate  your  digesBve  tract.  If  you  tend  towards  dry  sinuses,  lubricate  your  nostrils  in  the  morning  with  Sinus  Lube,  sesame  oil,  or  ghee,  by  rubbing  oil  in  the  your  nostrils  with  your  pinky  finger.  Tongue  scrapers  are  available  through  me  or  at  www.banyanbotanicals.com

HungerDuring  cleansing  you  may  feel  hunger  more  acutely.  This  isn’t  bad  or  dangerous.  Don’t  be  afraid  of  your  hunger,  instead,  check  it  out.  See  what  the  emoBonal  differences  are  for  you  between  hungry  and  full.  On  the  flip  side,  our  bodies  do  best  when  we  eat  around  the  same  Bme  everyday.  Do  not  snack  between  meals.  EaBng  the  same  thing  more  at  less  at  lunch  and  dinner  can  ease  the  body’s  assimilaBon  process.  If  your  body  is  used  to  eaBng  meat  regularly,  than  it  may  take  you  awhile  to  assimilate  amino  acids  from  beans  or  greens.  If  you’re  eaBng  raw,  increase  hemp  seeds,  spirulina,  and  avocados.  If  you’re  eaBng  cooked,  use  more  oils  and  beans.  Adjust  the  recipes  according  to  your  needs.   SleepAHune  to  natural  light  and  moonlight.  Try  not  to  use  much  electricity  (or  anything  with  a  screen)  aQer  sunset  and  see  when  you  naturally  become  sleepy.  Journaling  by  low  light  is  fine  if  you  are  sBll  alert,  as  is  meditaBve  reading.  If  you  meditate  in  the  early  hour  of  darkness,  you  might  find  yourself  moving  into  quiet  contemplaBon,  or  geXng  ready  for  sleep.  Lie  in  bed  and  meditate  on  surrendering  into  the  back  body  before  falling  asleep.  Wake  up  around  dawn,  or  just  before,  and  begin  your  day.  Try  to  do  the  same  rouBne  each  morning,  varying  rouBne  only  to  refine  it.  If  you  have  insomnia,  herbal  supports  can  help.  Ashwagandha,  2  tablets  aQer  dinner,  and  1  aQer  breakfast  tones  your  nervous  system.    I  Sleep  Soundly  is  a  sedaBve.  Both  available  at:(www.banyanbotanicals.com)

Exercise  Start  every  day  of  your  cleanse  with  a  minimum  of  20  minutes  of  exercise  (can  be  before  or  aQer  meditaBon).  Morning  is  the  Bme  for  increasing  metabolic  and  catabolic  acBvity.  This  starts  the  day  off  in  a  kapha  reducing  manner.  For  those  in  training,  listen  to  your  body  instead  of  your  training  schedule.  You  will  end  up  with  more  energy  and  culBvate  a  deeper  strength  with  this  approach.    Also,  if  you  desire  to  lose  weight  during  the  cleanse,  eat  a  very  light  meal  at  dinner,  or  skip  dinner  altogether  and  take  a  walk  before  it  gets  dark.

Simple Juices* All juices can be diluted with water or sweetened with stevia (for kids).

daily practices

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This is an all-levels cleanse which means some of you:• Eat the standard american diet (SAD)

• SAD includes everything you can buy in the grocery store.

• Eat whole foods (and a little SAD stuff on the side).

• Eat ayurvedically (vegetarian whole foods & local dairy)

• Eat vegan foods (with some SAD stuff on the side)

• Eat living foods with some whole foods on the side.

• Juice and eat some living foods on the side

• Eat wild foods, garden plants, with some cooked whole foods on the side.

Of course, there are a myriad possibilities.The point is to uplevel the:

1. prana (life force)2. enzymes3. nutrients

All 3 contain consciousness. You’re going to increase the consciousness in the tissue of your body. As you amp up towards the cleanse, begin to notice which foods have the most consciousness. You feel energized, light and clear after eating them. This is what you’re after. Notice which foods make you feel lethargic, heavy and dull. This is what you are eliminating.

What is your starting point?

Which foods leave you feeling energized, light and clear?

Which foods leave you feeling lethargic, heavy and dull?

pre

pp

ing

for y

our

cle

ans

e

10

de

sign

your

cle

ans

eWhat do you need right now... a cleanse or a rejuvenation?

Are you over-scheduled? Overfed? Exhausted? Energized?

How have you been nourishing yourself? ✴ through food?✴ through self-care?

Do you need to lose weight? If so, how much?___________

How clear do you want to feel? How many days can you commit to a deep process (5--14)?

During the deep cleanse would you rather have juice, soups, smoothies, kitchari?

What % of Living Foods/Juices and what % of Cooked foods do you want to eat during:

____________Pre--cleanse ____________Deep--cleanse____________Post--cleanse

Which are the best foods for my body right now, intuitively?

A raw detox or a rejuv?

Cleanse = reducing

• Green is your new favorite food color at all meals

• Liquids are better than solids. Plan on a few days++ of just liquids

• Favor raw foods over cooked• Use less or no fat.

Rejuv = building

• Add in practices instead of take out.

• Make simple one-pot meals, kitchari, soups or stews.

• Eat cooked or raw food, prepared warm

• Use more fat (ghee, avocados, cold-pressed oils, soaked nuts).

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Choosing your cleanse:Every year I try to make it simple for you to upgrade the level of consciousness in our food. uring various stages of the cleanse you will be encouraged to choose from different ways of eating. They can overlap and intersect, or be tried exclusively. I’ll guide you to start making food choices in line with the best transitions for you personally.

o Raw Detox - a Living Foods Cleanse

o Rejuv - a Whole Foods & Kitchari Rejuv

The Living Foods Cleanse is designed for everyone who is interested in evolving the prana (life force energy) in his or her bodily tissue and isn’t interested in juice fasting. Learn how to shift your kitchen’s energy so it becomes more in tune with the impulse to evolve your health.

✴ The Living Foods cleanse involves juicing, smoothies, raw soups, sprouting, marinating. You will learn the basics of living foods for fall.

✴ During the deep part of the cleanse you can juice fast or enjoy a liquid diet. Juicing is great for those ready for a deep cleanse and those who don’t want to spend much time in the kitchen. Helpful for weight loss, fall allergies, colds, sinus issues, lethargy or depression, or just want to lighten up. You will need to use enemas while juice fasting. ***You can use the

juicing recipes for smoothies if you don’t have a juicer! Cut recipes in half. Be creative. The

major difference between juicing and smoothies is fiber. Your system works a little harder with

the vegetable smoothies, but it’s still a deep cleanse. Or, strain the smoothie through a nut milk bag or sprout bag to remove the fiber.

✴ Helpful kitchen equipment to beg, borrow or steal. Not essential, but very helpful.o High powered blender (vitamix or k-tec blender)o Vegetable juicer

Whole Foods & Kitchari Rejuv is for those who want to clean up their diet, and enjoy simple cooked and raw foods. You will need a little extra time in the kitchen. Many people learn to cook healthy foods for the entire winter from doing this one. For those who love warm foods, and can’t digest raw foods well, you’ll enjoy this choice more!

✴ During the deep cleanse you can try a monodiet of kitchari (3 times a day), raw juices, and soups.

✴ For those without much time, you can cook your kitchari overnight in a rice cooker or slow cooker.

✴ Helpful kitchen equipment: (not essential, but very helpful)✴ High powered blender or juicer✴ pressure cooker, slow cooker or rice cooker (for those without kitchen time)

food options

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raw detox basics

Simple Salads:• Raw or marinated salads - vary your ingredients.

• For more calories add avocado, sunflower seeds, soaked almonds

• Make your own dressings one a week to minimize time and water waste.

• Incorporate some wild foods like berries, dandelion greens, or edible flowers. Wild foods have the most Shakti.

marinated chard, shredded carrot, soaked almonds and shredded beets

Big Smoothies:• Start your nutrient consumption with liquid

green.

• For those with a huge appetite, make a huge smoothie in the morning.

• Chew your smoothies! Don’t guzzle. Mix your saliva in for optimal digestion.

• Add fun wild foods or superfoods. I’m adding wild berries and wild greens to my garden kale and local apples.

• Make enough to share.

Living Soups:• The best greens for fall/winter soups include

kale, green beans, swiss chard, celery, and fennel.

• Add fat to soups to make them yummy and if you need to slow the detox down.

• Not all soups need to be green! Make a corn chowder or a tomato-based soup for variety. An Asian miso seaweed soup is a great option for fall and winter, or a butternut, carrot, or beet - based soup for color and nutrients.

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raw detox core recipes

Marinated Salad • I assume you know how to make a raw green salad. Eat those too!

• Make at least 30 minutes before eating. Or make in the morning for lunch or dinner!

4 cups thinly sliced raw greens (kale, collards, chard) 1/8 cup freshly squeezed lemon juice1/8 cup extra virgin olive oil1/2 teaspoon sea salt1 cloves garlic, crushed or 1 “ shredded ginger root

Options:avocadograted beetsgrated carrotsparsley, sage, rosemary or thyme. Or cilantro, dill, lemon balm!pine nutssunflower seedspumpkin seedsraw dried or fresh berries

marinated chard, shredded carrot, soaked almonds and shredded beets

Basic smoothie recipe - for 1 quart• 1 piece fruit• 1 cup greens• 1 tbsp. chia seed or flax• stevia or honey for sweetness• superfoods for nutrient fun! (goji berries, maca,

spirulina, cacao, wild berries, etc.!)

Cate’s basic fall soup1 Rapunzel veggie bouillon cube2 cobs worth of corn, cut off husk1 small zucchini1/2 an avocado (more if you want more fat!)pinch of cayenne1/2 tsp. agave nectar1 clove roasted garlic1 lime, juiced with pulp1 anaheim pepper4 c. hot water

Blend. Garnish: 1/2 c. chopped cilantroAdd salt if your bouillon isn’t salted.

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raw detox recipes +

Super Chia Porridge1/4 cup dry chia (soaked)1 Tbsp. maca powder1 Tbsp. hemp seeds1 Tbps. Yacon powder2 tsp. maple syrup1tsp. vanilla powderpinch of sea salt1tsp. coconut oil1/2 tsp. cinnamon

Soak chia in 1 1/2 c. water for 20 minutes. Stir midway through soaking to break up any clumps. Blend all above in blender. Blend just enough to give desired texture.

Cherry Fig Cereal 2 tbsp. chia seeds 1/4 c. dried cherries, soaked1 tbsp. goji berries, soaked1 apple, grated1 tbsp. coconut flakes

Soak the chia and dried fruits overnight. Stir in other ingredients. Warm on stovetop. Add nutmilk and sweetener as desired.

Fall Fennel Slaw:2 apples, one chopped, one grated1 fennel bulb, grated1/2 lemon1 carrots1 c. green cabbage, grated1 c. red cabbage, grated1/2 cup dried cranberries1/2 cup pumpkin seedsPlace apples in bowl. Squeeze the juice from 1/2 lemon over the apples and stir. Add the rest of ingredients and combine.

Creamy Basil Dressing1/2 cup hemp seeds 1/2 cup fresh basil1/2 cup waterjuice from 1 lemon2 cloves roasted garlic

1 tbsp. nutritional yeast1 tbsp. agave nectar

Whisk all ingredients together. Pour over slaw and mix well.

Mesquite Cashew Milk1/3 cup soaked almonds1 cup soaked cashews4 cups waterpinch sea salt4 tbsp. mesquite powder

Blend and strain. Refrigerate.

Red Hot Tomato Soup4 large tomatoes 1 red bell pepper 4 tsp cold pressed olive oil 1 tsp grated ginger root 4 green onions 1/8 tsp cayenne dash of cinnamonAdd water or more tomatoes for desired consistency if needed. Blend in blender or vitamix.

Sequoia’s calcium soup by David Wolfe10 kale leaves1 handful of parsley2 cloves of garlic1/3 of a red onion2 lemons1 avocado1 tomato2 yellow bell peppers1 handful of dulse strips or Spirulina flakes1/2 teaspoon sea salt1 tablespoon of unpasteurized miso3 tablespoons olive oil20 pumpkin seeds.

Shave the outer skin of the lemons leaving the white pith intact. While blending all the ingredients, add distilled water to reach a thick, soupy consistency. This is a great raw soup

for kids! An excellent way to introduce important heavy minerals and calcium into the diet.

Curry Squash Soup4 cups butternut squash, chopped 1 cup fresh apple juice or cider 1/3 cup orange juice 1/3 cup water 2 large stalks celery 1/2 a leek1 tsp. curry paste4 pitted and soaked dates 1 tsp sea salt 1 tsp. nama shoyu

Blend all in a high speed blender till smooth and creamy. **If you don’t have a high speed blender, steam the squash and celery first. Then, blend. You can reheat on the stove post-blending.

Borscht adapted by Boutenkos *In high speed blender, blend together for 30 seconds: 2 c. water2 carrots2 stalks celery2 T. lemon juice1 T raw honey1/2 c. olive oilsea salt to taste

Add 1/2 c. walnuts and blend on low speed quickly so walnuts are not completely blended.

Grate: 1/4 head cabbage1-2 carrots1 bunch parsleyAdd grated ingredients to blended mixture. Warm. Serve.Serves 7 - 10* with regular blender, gently steam the veggies first.

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the basic rejuv

Kitchari:• This is a great staple for those needing rejuvenation.

Learn to cook it during the pre-cleanse. Make enough to all day during your deep rejuv.

• Experiment with the amount of spices. Don’t be afraid to make it yellow (turmeric) and spicy (mustard seeds, ginger, cayenne).

• Use soaked whole mung beans, sprouted mung beans or split mung beans. See what you like best.

• Add your favorite vegetables towards the end of cooking to avoid over cooking.

Simple kitchari with vegetables, garnished with lime and cilantro.

Cooked or Living Soups• Soups as stocks can replace green juices any

time of the day.

• Try both raw and cooked soups to expand your repertoire.

• Add more fat (avocados, ghee, coconut oil, soaked almonds) if you’re hunger is intense.

• Use hot spices to make living soups warming. Ginger, cayenne, mustard seeds, cinnamon, etc.

Make a creamy butternut squash soup for grounding and calming.

Yummy Warm DrinksStart or end your day with something warm and nourishing. Stewed apples or a warm drink are great choices.

Warm Nutmilk¼ cup soaked almonds¼ cup soaked sesame seeds1 cup of hot water¼ teaspoon ground cardamom1 inch vanilla bean3 pitted medjool dates, soaked until soft

Blend & strain.

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Cooked apples: Breakfast or dessert

Chop 1-2 apples or pears. Heat a small saucepan. Add ¼ c. water and ¼ tsp. cinnamon. When water comes to a boil add apples, and a handful of raisins or chopped prunes. If you like oatmeal add a handful of oats and a little more water to the cooking process.

rejuv core recipes

Kitchari for 1 day1 c Split Yellow mung Beans or 2 c. mung bean sprouts¼ - ½ c White Basmati Rice1 Tbs Fresh Ginger Root

1 tsp each Black Mustard Seeds, and Cumin and Turmeric powder

½ tsp each Coriander powder, and fennel and fenugreek seeds

1 pinch Hing (asafoetida)3 Cloves3 Bay Leaves7-­‐10 c Water½ tsp rock salt or Braggs1 c. chopped cilantro

Wash split yellow mung beans (dal) and rice together until water runs clear. Heat a large pot on

medium heat and then add all the spices (except the bay leaves) and dry roast for a few minutes. This dry-­‐roasting will enhance the flavor. Add dal and rice and stir again. Add water and bay leaves and bring to a boil. Boil for 10 minutes. Turn heat to low, cover pot and continue to cook until dal and rice become soft (30-40minutes) Add salt or Bragg’s to taste. Garnish with cilantro

* For weak digestion, gas or bloating: Soak your beans overnight, or first par boil the split mung dal (cover with water and bring to boil), drain, and rinse of the bean scum Repeat 2‐3 times.

Cleansing Soup1 large leek, chopped small3 bay leaves1 large turnip (kapha) or 1 sweet potato (Vata, pitta), peeled and chopped small5 cups vegetable stock (or 5 cups water & 2 vegetable stock cube)1" piece of ginger, minced1 zucchini, chopped small2 cups minced kalea large handful of spinach, coarsely chopped juice of 1 lemonfresh chopped parsley, flax oil and fresh black pepper for garnish

Sauté the leek in a saucepan with a little water or ghee for a few minutes. Add the turnip or sweet potato and sauté until they just begin to soften. Stir in the stock, bay leaves and ginger and simmer for 10 minutes. Add zucchini and kale and cook over medium-­‐low heat for 20 minutes, covered. At the end, stir in spinach and lemon juice, letting the spinach wilt. Remove bay leaves. Puree half the soup in a blender or using a hand blender and serve with parsley and fresh pepper.

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Hot Quinoa Cereal 1/4 cup quinoa - soak quinoa overnight, rinse in morning4 dried apricots, or handful of raisins, soak overnight.½ cup water½ cup organic almond or rice milk1/4 t ground ginger¼ t. cinnamon

Put the water and quinoa in a small saucepan and bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the quinoa is tender and the mixture thickens, about 20 minutes, add ginger, and cinnamon.. Warm the mixture over low heat.

Wellness Broth4 cups water1 celery stick3 stalks kale or collards1 cup fresh parsley1 cup green beans1" piece of fresh ginger lemon

Bring the water to a boil in a medium-­‐sized pot. Meanwhile, chop all the vegetables and slice the ginger; add to the pot. You can also add a few slices of lemon, or squeeze in the juice of a lemon wedge at the end. Simmer on a low boil for half an hour. Store hot in a thermos and consume throughout the day. Makes about 4 cups.

Hot and Spicy Soup - A nice brew to sip during a cold, flu, cough, or hay fever.5 c. water1 inch fresh ginger root1/3 c. basmati rice1 clove3 peppercorns1 medium carrot, sliced1 c. raw cabbage, chopped or 1 c. fresh greens1 umeboshi plum1 large Shiitake mushroom (optional,

Vata can skip eating it, but good for flavor)1/16 t pippali or cayenne1 T. Braggs1 t. raw honey (optional)

Bring water to boil in medium saucepan. Peel and slice the ginger into 4 or 5 pieces. Add to the boiling water, cover and turn to low. Let simmer while you wash the rice and drain it. Add it to the soup and turn heat up to medium, cover again. Wash and slice the carrot and chop the cabbage. Add them to the brew. Simmer 10 minutes more. Add cayenne and pippali, tamari, and honey just before serving. by Shannon Mooney

Split Mung Bean soupMake the kitchari recipe, omitting the rice, using 7 cups of water.

Easy Soup5 cups water1 cube herb bouillon (like Rapunzel brand)3 bay leaves3 cups leafy greens, washed and torn (chard, kale, collards spinach)1 cup chopped carrots1 apple, chopped1 cup of lentil or mung bean sprouts1 Tbsp grated fresh ginger1 tsp each turmeric, ground cumin and ground coriander1 tbsp. Oil (ghee, coconut, corn)garnish options: cilantro, parsley, red pepper

In a small pot pour in the water and add the bouillon, greens, carrots, apple, sprouts, bay leaves. Cover and let cook 20 minutes. In a small fry pan, heat the oil and lightly toast the spices for a minute. Add to soup pot. Garnish with your chosen extras. (Options: when not cleansing, drizzle some tahini into the soup just before pureeing, then stirred in 1 Tbsp each chopped cilantro and parsley, & a smattering of pumpkin seeds.)

Root Vegetable Purée1 medium turnip, peeled and cut into 2-inch pieces1 small carrot, peeled and cut into 2-inch pieces1 small parsnip, peeled and cut into 2-inch pieces1 small sweet potato, peeled and cut into small chunks1 to 3 tablespoons unsalted butter or ghee, at room temperature (or use vegetable broth for less fat)3 tbsp. veggie broth, almond milk or rice milkFreshly ground black pepperIn a medium saucepan, combine the turnips, carrots, parsnip, sweet potato, and rutabaga, add a good pinch of salt, and cover by 2 inches with water. Bring to a boil, then reduce to a simmer and cook until the vegetables are tender, 30 to 40 minutes. Drain the vegetables and then return them to the saucepan to dry out over medium heat for 2 minutes. Transfer the vegetables to a food mill and puree. Add the ghee and salt and pepper to taste, and add liquid broth or milk (rice or almond) if necessary to moisten.

Kale with ginger and cranberries1 pound kale, stems and center ribs discarded and leaves coarsely torn1 tablespoon minced ginger2 tablespoons olive oil1/4 cup dried cranberries (1 ounces)

Cook kale in a 3-quart pot of boiling water, uncovered, until almost tender, 5 to 7 minutes. Drain in a colander, then immediately transfer kale to an ice bath to stop cooking. When kale is cool, drain but do not squeeze.Cook ginger in oil in same pot over medium heat, stirring, until fragrant, about 30 seconds. Add kale, dried cranberries, (salt and pepper to taste) tossing frequently with tongs, until kale is heated through and tender, 4 to 6 minutes.

rejuv recipes +

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Simple Soup (one serving)

1 cup vegetables (celery, zucchini, carrots, turnips, rutabagas, sweet potatoes)one vegetable broth cube2 cups water sea salt or nama shoyu to tastechopped parsley or cilantro, to garnish (optional)

Clean the vegetables and dice and slice attractively.Heat ¼ c. water and ¼ of veggie cube in 2 qt pot on medium heat. Add veggies and sauté until aromatic. Add remaining ingredients and simmer until vegetables are tender. Season with nama shoyu or sea salt, and serve garnished with chopped parsley or cilantro.

Brown RiceSoak 1 cup brown basmati rice overnight. Rinse.Boil 2 c. water with ½ tsp. Sea salt, and 1 tsp. ghee. Add soaked rice and simmer, covered on low for 25 minutes. Remove from heat, and keep covered for 5 minutes. Remove cover and allow to rest for 5 minutes. Fluff with fork.

Baked Beets (and/or turnips, parsnips, yams, carrots)Scrub beets with a vegetable brush. Bake whole for best flavor and to prevent color from bleeding. Rub with ghee or oil or place in a baking dish with a little water. Sprinkle with salt & pepper. Cover and bake in a 350 F oven until tender, 1 hour or longer. Trim the root and stem ends, peel and slice.

Sautéed Turnips 2 medium turnips, cut and peeled (peeling is not necessary if turnips are fresh)2 T toasted sesame oilnama shoyufresh parsley

Sauté turnips for 3 minutes in oil. Sprinkle with salt and cover. Simmer for an additional 10-15 minutes. The turnips will “sweat” and cook in their own juices (the salt draws the juice out) bringing out their sweetness. If needed, add a little water, cover and simmer until turnips are soft. Turn the heat off and drizzle nama shoyu over turnips. Place in a bowl and sprinkle

with fresh parsley before serving.

Lemon Green Beans½ lb. green beans1 tbsp. Ghee½ lemon, juicedsea salt

Cut off the tough ends of the beans. Bring water to a boil, turn off heat, and allow to cool a moment. Place beans in a shallow pan and pour hot water over them. Allow to stand for 10 minutes or until the beans become tender. Drain and toss with the remaining ingredients. Allow to marinate at least 5 minutes.

Asian Ginger Greens1 bunch of greens de-stemmed (chard, collards, kale, turnip greens,etc)1 T fresh grated ginger1 T toasted sesame oilnama shoyu to taste1 t. lime juice1 t. raw sugar

Boil a quart of water. Add greens & simmer gently until they are soft, but still vibrant green. Mix remaining ingredients. Drain greens and stir in sauce.

rejuv recipes ++

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Eating seasonally has the highest priority for optimal health - attunement to nature’s rhythms.

Secondarily, you want to attune to your personal energetic design. This where eating for your bodytype comes in handy. Refer to the

Ayurvedic Basics Guide to know more about who you are. Then, start to see if you’re on tract by following the guidelines for your type below, and notice how you feel. If you feel more grounded and clear, you are on the right track.

VatasVatas are already light, dry, cold, sensitive, and have a dispersing energy. Foods and eating habits that are intrinsically opposite these qualities will optimize health for Vata people and vata season.

PittaPittas are already hot, oily, sharp, intense, and radiating. Foods and eating habits that are intrinsically opposite these qualities will optimize health for Pitta people and Pitta season.

KaphaKaphas are already moist, cool, grounded, heavy, and have a condensing energy. Foods and eating habits that are intrinsically opposite these qualities will optimize health for Kapha people and Kapha season.

The  Doshas,  Living  Foods  Cleansing    and  planning  your  cleanse.

We  will  experiment  with  integrating  more  living  foods.  Here  are  some  of  the  guidelines  for  bodytypes.

Vata  types  (light  bodyweight,  easily  excitable  mind)You  may  be  drawn  to  begin  your  cleanse  with  juice  cleansing  and  move  from  there  into  soups.    As  you  move  into  and  out  of  deeper  cleansing,  eat  heavier,  oily  foods  such  as  avocados,  soaked  nuts  and  seeds,  and  add  spice  like  ginger  and  cayenne.  Use  mostly  soups  during  your  cleanse,  warmed  and  moderately  spiced,  or  warm  your  juices  up.  Combine  dark  leafy  greens  with  avocados  or  soaked  nuts.

Pitta  types:    (medium  bodyweight,  intense  mind)  You  may  be  drawn  towards  a  deeply  purifying  juice  cleanse  or  all  living  foods.  In  general,  steer  towards  a  mild,  more  bland  diet  with  plenty  of  roots  and  greens,  sweet  fruits,  mild  spices,  sprouted  grains,  coconuts  and  avocados,  and  plenty  of  fresh  sprouts.  After  a  deep  cleanse,  protein  may  be  desired  through  almonds  and  sunflower  seeds.

Kapha  types:  (heavy  bodyweight,  fluid  mind)You  may  be  drawn  strongly  towards  1-­‐3  of  hot  water  fasting,  and  from  there  moving  into  some  spicy  juices  and  spicy  light  soups.  As  you  move  into  and  out  of  deeper  cleansing,  eat  something  bitter  first  in  the  meal.  Keep  nuts  and  seeds  minimal.  Spice  foods  well,  minimize  salt,  soak  and  sprout  nuts  and  seeds.  Enjoy  apples  and  pears,  lemon,  ginger  and  parsley.

Food Guidelines for Energetic Bodytypes

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Week 1 - Pre-Cleanse

Breakfast: choice of:green smoothies, juice, chia cereal, apples & oatmeal, quinoa cereal, & hot herbal tea

Lunch & Dinner: warm salads, kitchari, simple warm soups, flat breads, wraps

Week 2 - Deep CleanseBreakfast: juice, smoothies or kitchari

Lunch: kitchari, warm soups or warm juice, broth

Dinner: kitchari, warm soups

Week 3 - EmergingBreakfast, choice of:green smoothies, juice, chia cereal, apples & oatmeal, quinoa cereal, & hot herbal tea

Lunch & Dinner: warm salads, kitchari, simple warm soups, flat breads, sprouted breads, whole grains, whole foods

Week 1 - Pre-Cleanse

Breakfast: choice of:green smoothies, juice, chia cereal, apples & oatmeal, quinoa cereal, & hot herbal tea

Lunch & Dinner: warm salads, kitchari, simple warm soups, flat breads, wraps

Week 2 - Deep CleanseBreakfast: juice, smoothies or kitchari

Lunch: juicing, smoothies, raw soups or Kitchari

Dinner: juicing, smoothies, raw soups or Kitchari

Week 3 - EmergingBreakfast: choice of: green smoothies, juice, chia cereal, apples & oatmeal, quinoa cereal, & hot herbal tea

Lunch & Dinner: simple warm soups warm salads, kitchari, flat breads, sprouted breads, whole grains

Week 1 - Pre-Cleanse

Breakfast: hot herbal tea, juice or green smoothie

Lunch & Dinner: warm salad or raw salads, kitchari, simple warm soups, or flax crackers

Week 2 - Deep CleanseBreakfast: hot herbal tea, juice or green smoothie

Lunch: juicing, broths, raw soups

Dinner: juicing, broths, raw soups

Week 3 - EmergingBreakfast: hot herbal tea, juice or green smoothie

Lunch & Dinner: warm or cold salads, kitchari, simple warm soups, flat breads, sprouted breads, whole grains, whole foods

Sample Cleanse Regimens

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week breakfast lunch dinner

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

notes:herbs, enemas, bodywork, symptoms to track, reading, practices.

Print one for each week

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What you need to start preparing:Once you know your constitution (and that of those you feed), write a list of foods that will be optimal. Think in terms of categories. Make your list below.

make your list

• Leafy Greens

• root vegetables

• fresh fruits

• seeds for sprouting

• seeds and nuts

• grains & beans (mung beans, brown rice)

• seaweeds

Condiments

• Oils (olive, sunflower, flax)

• Lemons & limes

• stevia leaf

• raw honey

• Superfoods to play with (maca, goji berries, cacoa nibs, etc.)

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definitely not rocket science.... i promise.

Why smart people sprout:Smart people sprout because they know that food is all about nutrient variety.Take the simple alfalfa sprout, pictured above, left. Organic seeds cost $7/lb. and grow 10 times their weight in food. Each sprout contains magnesium, calcium, potassium, folic acid, zinc, and phosphorus, a large variety of vitamins ranging from A, B, C, E, and , high levels of antioxidants, which have been shown to help fight cancer causing agents, fiber, which lends to healthy digestion, and bio-available enzymes, which help in digestion. Not bad for a tiny sprout.

How to Sprout

You don’t need anything to sprout except a strainer. That said... some of the handy devices (pictured right) I consider essential for anyone looking to enough sprouts to uplevel their health. Strainers simply take up too much room.

Sprouting seeds basically works like this:

• first soak and rinse, until the seed skin breaks. Takes 8-24 hours.

• drain and rinse, every 12 hours. Keep drained and covered until greening at about 70’.

• Allow to green after a few days with more light or sunlight. Harvest, and store in fridge when there are 2 leaves.

Best online sprout info & stuff source: Sproutpeople.org: easy sprouter from sproutmaninstructions to grow any sprout

Sprout your seeds!

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Resources

Should I buy a high powered blender or a juicer?You don’t need either for the cleanse, but you might enjoy these great tools. Watch the Yogidetox Youtube Channel for videos. http://www.youtube.com/watch?v=FLY3tJemb_0&feature=related

JuicersFor Juicers, High Powered Juicers, Dehydrators and Goods! Champion Juicer - Commercial Model (US Model)For a less expensive juicer, I like the Breville Juice Fountain.

BlendersMy opinion is this is the best kitchen appliance investment. Vitamix or Blendtec. Here are a few.

Vita-Mix Commercial Model with Variable Speed Knob #1002

Enema Bagshttp://www.enemasupply.com/desuenbag.html

Superfoods (gojiberries, cacao nibs, nori 50 sheet packs, high quality nuts, oils, etc.

• nativas naturals

• Raw Food World (my favorite)

Cleanse kits includes traditional ayurvedic herbs for cleansing, tongue scraper, body oil, nasya (nose oil). Shipped priority for $45. Email cate@yogahealer.com

Fun Sprout Stuff

• EasyGreen Large Trays, 3-pack (15" x 13", self-draining)

• Amazing Nut Milk & Sprout Bag, Mesh

There is nothing here that you need to cleanse.

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Designing your CleanseTake time to contemplate the best cleanse for you. I include a blank chart so that you can design a cleanse that looks appealing to you. Plug the recipes into the days in a way that makes the cleanse inviting, not overwhelming, especially if this is your first cleanse or if you are under stress already. Many people find the simplicity of the kitchari mono-diet a tool for alleviating the stress of daily living. Other who don’t like kitchari are more at easy with the other simple recipes.

For those who don’t have much time to cook:1. Go to bed early & prepare all of your food for the day in the morning, or if you must, the night before.2. Buy or borrow a pressure cooker and cook in the morning to cook fresh food daily quickly. If you buy one, make

sure it’s stainless steel. I prefer a 3-quart size.3. Or, cook your food overnight in a crock pot or slow cooker.4. Eat the same thing for 3 meals: either Kitchari or one of its variations.

Constipation Suggestions: Do a water enema. Use more green juices and green smoothies, and less kitchari or cooked starches. Increase hot water consumption - up to a quart upon arising. If you are fasting or on liquid diet you won’t have as much waste. Increase flax oil in your foods. Taking triphala (1 tsp. or 6 tablets before bed) or Yogahealer’s Downward Flow detoxifies the colon. Yogahealer’s Colon Repair is better for moisturizing a dry weak colon.

Pressure Cooker Guidelines1. In general, for regular kitchari, have pot at pressure for 10-15 minutes. Bring the pot to pressure with medium high

heat; once at pressure, reduce to low heat. 2. Pressure Cookers can only be filled halfway with liquid. If you pressure cooker isn’t big enough to accommodate the

recipe, add as much liquid to halfway, then after cooking, add the additional liquid.3. To release pressure quickly, put pot in sink under cold running tap water.

Supplements & MedicationsContinue to take your prescribed medications. For the cleanse, I recommend taking a break from other daily supplements & vitamins.

I make the following products to help cleansers ease their detox process. If you have these symptoms, you can order the following at www.yogahealer.com:

Yogahealer’s Blood Sugar Repair: For sugar addicts, sweet fruit addicts and those with unstable blood sugar. Buy a big bag to take throughout the cleanse and beyond. Strengthen your pancreas!. Take after meals and you’ll stabilize your blood sugar and lose your sweet cravings. Reduces Kapha.

Yogahealer’s Liver Repair: To reduce allergies, infections, viruses, headaches & skin problems. Reduced Pitta. Take twice a day after meal.

Yogahealer’s Downward Flow: To cleanse your lymph, clear your waste, and your refine blood. Take 1 tsp. before bed.

Yogahealer’s Colon Repair: For longterm dryness and constipation. Buy a big bag to take throughout the cleanse and beyond. Strengthen your colon!. Take before bed and upon arising again, if you don’t have a complete bowel movement. Reduces Vata.

Yogahealer’s Fire Starter : For those with irregular appetite, bloating, digestive discomfort, or a white coated tongue, this formula is a mix of spices. Ignite your digestion to burn toxins and spike nutrient absorption.

Simple Juices* All juices can be diluted with water or sweetened with stevia (for kids).

troubleshooting

26

extended recipe section

27

Best Greens:butter lettuce, fennel,beet greens, romaine, swiss chard, baby kale leaves, sweet lettuces

Best other green veggies:fennel bulb, peas, asparagus, celery, zucchini, red, orange, and yellow peppers

Best rootsbeets, carrots, sweet potatoes, zucchini, parsnips, radishes, winter squashes, maca, turmeric root, ginger root

Best Sprouts:sunflower sproutsalfalfa sprouts, clover sprouts, radish sprouts

Best Fermented Foods:All fermented foods are great for Vata. Live culture miso, kombucha, sauerkraut, kimchee

Best seeds/nuts/fatssesame, sunflower, avocado, olives (ghee), chia, flax, almond, pinenuts, macadamias

Best fruits:sweet & sour fruits: grapes, cherries, peaches, citrus, pineapples, bananas with seeds, tomatoes, cooked apples

Best Greens: Kale, dandelion greens, collards, all lettuces, cilantro, cabbage

Best other green veggies:fennel, peas, asparagus, celery, zucchini, peas

Best roots:burdock root, sweet potatoes, parsnips, carrots, jicama, turmeric root

Best Sprouts:sunflower sprouts, alfalfa sprouts, clover sprouts, mung sprouts, lentil sprouts, broccoli sprouts

Best Fermented Foods:Small amounts of homemade sauerkraut

Best seeds/nuts/fatssunflower, coconut, avocado, (ghee), chia, flax, almond, hazelnuts

Best fruits:sweet juicy fruits, peaches, apples, pears, berries

Best Greens:All greens in enormous amounts! parsley, beet greens, radish greens,kale, cabbage, brussel sprouts, collards, mustard greens

Best other green veggies:fennel, broccoli, red, yellow and orange peppers, asparagus

Best rootsradishes, beets, turnips, ginger root, turmeric root, burdock root, daikon

Best Sprouts:All sprouts! radish sprouts, onion sprouts, alfalfa sprouts, broccoli sprouts, fenugreek

Best Fermented Foods:Small amounts of spicy ferments are best: kimchi, pickled limes,

Best seeds/nuts/fatspumpkin seeds, chia, flax, corn oil, mustard oil

Best fruits:astringent fruits: grapefruits, pomegranate, apples, pears, tomatoes, berries, cranberries

Best Plant Foods* if you’re constitution is Pitta, eat more foods from the Pitta list.

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Living Soups

Vata salads: sweet and warm greens and roots with a soft quality (not too cold and crunchy).

Best Vata Salad1/2 c. fennel, shredded1 c. diced chard (stalk is fine)1 c. yellow pepper1 c. sunflower sprouts1/4 c. fresh basil or dill chopped1 tbsp. lemon juice2 tbsp. olive oil1 tsp. raw honeysalt and pepper to taste.Mix the wet ingredients and pour over the veggies. Marinate for 2+ hours at room temperature before eating. Adjust seasonings to taste.

Zen Kale Salad (V-)2 cups green kale¼ cup sesame seeds2 tbsp sesame oil1 tsp lemon juice½ tsp celtic salt

Combine kale and salt in a mixing bowl. Massage the salt into the kale. Let sit from 1-12 hours. Add remaining ingredients and mix well.

Fennel, carrot & Jicama Salad (VPK-)

1/2 fennel bulb1 large carrot1 cut jicama

Cut all into thin strips. Add a light dressing of olive oil, lemon juice, salt and pepper.

Pitta salads: sweet and bitter greens and roots with plenty of color and sprouts.

Simple Pitta Salad1 c. sunflower sprouts2. c. lettuce greens1 c. grated golden beet1/2 avocado

Green bean coconut salad1/2 lb. green beans, slices in half, & in 1” piecesjuice of 1 lime1 tbsp. melted coconut oil2 tbsp. minced fresh dill or mintsalt to taste

Toss and marinate at room temperature for 2+ hours.

Pitta Sprout Salad

1/2 c. lentil sprouts1/2c. sunflower sprouts1/2 c. alfalfa sprouts1 c. lettuce or mixed greens1/2 c. jicama

Kapha salads: primarily of spicy & bitter greens and sprouts

Simple Kapha Salad

1 bunch arugula4 thinly sliced radishes4 thinly sliced spring turnips1/2 c. mixed sprouts

Daikon-­Ginger Salad (K-)1 daikon, grated1/3 cup lemon juice¼ cup ginger, finely grated¼ tsp cayenneLet the grated ginger marinate in lemon-cayenne juice for several hours. Pour the marinade over the daikon and serve.(Daikon is unbalancing for P in large amounts.)

Mixed Greens and Sprout Salad (K-) 2 c. mixed greens1/2 c. arugula1/2 c. fenugreek sprouts1/2 c. radish and onion sprouts1/2 c. grated golden beet2 tbsp. . pumpkin seeds

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Best seeds & herbs for vata teas:

licorice root, fennel seed, cardamom seed, alfalfa leaf, cumin seed, fenugreek seed, cinnamon, ginger, jasmine flowers, oat straw, tulsi, orange peel, blessed thistle, sweet herbal chai, rose hips

Fennel & Cardamom teaadd 1/2 tsp. fennel seeds and 1/2 tsp. cardamom seeds to a 1/2 liter thermos. Add boiling water.

Flax seed Tea1 ­‐2 tbsp. ground flax seeds (grind fresh in a coffee grinder)1/4 tsp. of cinnamon or garam masala1 c. hot water1/2 tsp. raw honey. Stir and drink, or eat if it's thick!

Fresh Almond Milk1 Part Almonds4 Parts water Start with whole almonds and soak them overnight in water. Next day, blanch the almonds (dip in boiling water) and remove the skins (they come right off). Puree in blender with water and maybe some sweetener and vanilla, raw honey or maple syrup if you like. Filter out the grit and you have almond milk. Easy! *Add 1 tbsp. Non-alcohol vanilla extract and 3 pitted dates or 3 T raw honey or maple syrup for a sweeter flavor.

Best seeds & herbs for Pitta teas:

licorice root, fennel seed, coriander seed, mint leaf, cardamom seed, alfalfa leaf, chamomile flowers, jasmine flowers, lavender flowers, rose buds, rose hips

Rose Coriander TeaAdd 1 tbsp. rose petals and 1/2 tsp. coriander seeds to 1/2 liter boiling water

Alfalfa Burdock Mint TeaSteep alfalfa, burdock root and mint teas in hot water. Drink up to 3 cups a day.

Licorice Peppermint Tea

Best seeds & herbs for Kapha teas:fenugreek seeds, cloves, black pepper, cardamom seeds, fennel seed, cardamom seed, alfalfa leaf, dried orange peel, lemon peel, cinnamon, ginger, green tea, tulsi , red raspberry leaf, rose hips

Caraway Fenugreek TeaAdd 1/2 tsp. caraway seeds and 1/2 tsp. fenugreek seeds to 1/2 liter thermos. Fill with boiling water.

Ginger, Cloves and Cinnamon Tea

Spicy Herbal Chai (sans milk)

Best Teas & Beverages* if you’re constitution is Pitta, eat more foods from the Pitta list.

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Simple Green Smoothies* any of the juices can be eaten as smoothies as well

Vata’s  best  smoothie1  cup  spinach1  peeled  orange1/2  inch  ginger  root  1/2-­‐1  tsp.  spirulina1  +  tsp.  extra  virgin  coconut  oil2  cups  waterstevia  leaf  for  sweetness  to  taste  (  a  pinch)

Vata’s  superfood  smoothie1  tbsp.  maca  root3  tbsp.  soaked  chia  seeds1  tbsp.  goji  berries1/2  tsp.  spirulina3  dates1  cup  leafy  greens1  +  tsp.  extra  virgin  coconut  oil1  wheatgrass  cube1  cup  mango  or  banana2  cups  water

Vata’s  Simple  Smoothie:1  cup  kale1  banana6  dateshandful  soaked  almonds2  cups  water

Vata’s  Favorite  Smoothie1  banana1  c.  greens1  c.  pineapple1  tbsp.  coconut  oil2  c.  water

*  vata  can  also  add  avocado  to  smoothies  for  more  fat!

Pitta’s  best  smoothie1  cup  leafy  greens1  cup  sproutssliver  turmeric  root1  oz.  aloe  juice1  apple2  cups  waterstevia  leaf  for  sweetness  to  taste  (  a  pinch)1  tsp.  extra  virgin  coconut  oil

Pitta’s  superfood  smoothie1  tbsp.  maca2  oz.  aloe  juice2  cups  leafy  greens2  tbsp.  ground  flax1  orange2  c.  water  1  wheatgrass  cubestevia  to  taste

Pitta’s  Simple  Smoothie:2  stalks  celery1  cup  greens1  apple1  +  tsp.  extra  virgin  coconut  oilstevia  to  tastewater

Pitta’s  Favorite  Smoothie1/2  cucumber1/2  c.  cilantro1  c.  greens2  apple2  cups  waterstevia  to  taste

Kapha’s  best  smoothie1  cup  leafy  greens1/4  cup  parsley1  cup  sprouts1  cup  wild  blueberries1  inch  gingersqueeze  of  fresh  lemon2  cups  waterstevia  leaf  for  sweetness  to  taste  (  a  pinch)

Kapha’s  superfood  smoothie2  tbsp.  cacao  nibs3  tbsp.  goji  berries1/2  c.  blueberries1    tsp.  raw  honey2  cups  leafy  greens1/2  orange2  c.  water

Kapha’s  Simple  Smoothie:2  cups  greens1  pear  (use  grapefruit  in  winter)1/2    tbsp.  raw  honey2  c.  water

Kapha’s  Favorite  Smoothie2  c.  radish  greens2  radishes1  pear  (use  grapefruit  in  winter)2  cups  waterstevia  to  taste

Kapha’s  Best  Smoothie1/2  c.  basil1  c.  romaine1  c.  spinach1  grapefruit  with  seeds2  c.  water1/4  lemonpinch  of  cayenne

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Simple Juices* All juices can be diluted with water or sweetened with stevia (for kids).

Vata’s  best  juice1/2  fennel  bulb3  stalks  celery1  inch  ginger  root1  applesmall  bunch  radish  leafs

Carrot  Cucumber  Beet  Lemon  Cleansing  Detox  Juicer  Recipe  (VK-­-­)4  carrots1/2  medium  size  cucumber1/2  medium  beet  with  greens1/4  lemon

Very  Orange  Vegetable  Juice  (V-­)3  carrots1  large  orange1/3  lime1  inch  ginger  mint  leaves(adapted  from  Eat,  Taste,  Heal)

Sweet  Elimination  Juice  (K-­)1  apple6  stalks  celery2  beets1  inch  ginger½  cucumber1/2  c.  parsley

Pitta’s  best  juice1/2  head  celery1  inch  turmeric  root1/2  lime1  applelarge  bunch  of  leafy  greens

Green  Lemonade  (PK-­-­)1  large  apple½  bunch  kale  or  collards  or  romaine½  bunch  celery1  inch  ginger½  lemon  (rind  included)

Cucumber  Apple  Mint  Ginger  Juicer  Detox  Recipe  (P-­-­)1  cucumber2  large  sweet  apples2  sprigs  fresh  mint  leaves1/2  inch  ginger  root

Super  Green  Juice    (P-­)1  bunch  kale1  cucumber1  inch  ginger1/2  lemon  or  limeadd  stevia  powder  for  sweetness

Liver  Rejuv2  c.  dandelion  greens1  “  turmeric  root2”  burdock  root2  pears1/2  lemon1/2  bunch  celery

Kapha’s  best  juice1/2  head  fennel  or  celery1  inch  turmeric  root1  inch  ginger1  pearlarge  bunch  of  mustard  greens

Radish  Carrot  Beet  Ginger  Juice  (pungent!)    (K-­-­)1  large  carrot10  radishes,  preferably  with  greens1  apple,  quartered1/2  beet  with  greens½  bunch  parsley1  inch  ginger  root½  lemonjuice  add  water  if  desired.

Red  Cabbage  Apple  Juice1/2  head  red  cabbage4  stalks  celery2  apples

Morning  Shocker1/4  jalapeno  pepper1/2  bunch  kale2  medium  oranges1  clove  garlic1”  fresh  ginger  root1/2  c.  arugula

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Raw Soups kick it up a notch.For those who sense shifting towards living food means the end of soups... think again. When my husband and I switched to raw soups we were astonished by the nutrient-rich experience and the flavor. The bright color will boggle your senses. The Rapunzel bouillon cubes add flavor without stock.

A great way to start with raw soups is to add boiling hot

water to the refrigerator cool vegetables. This renders a soup about 115’ so the nutrients are mostly alive. I also like to add Rapunzel veggie broth cubes

and fresh herbs for flavor. I use a high powered blender

(blendtec or vitamix) for a creamy texture in my raw soups. A regular blender

works, but renders a chunky texture. When using a regular blender you can finely chop or

put veggies through a food processor first.

Raw Family Green Soup3 leaves of chard1 stalk of celeryHalf a bunch fresh parsleyJuice of 1 lemon1 large avocado2 cups of hot waterAdd water as needed and blend to desired consistency. We like to use dulse leaves, grated carrots, grated cauliflower, and sprouts to our bowl of soup.

From ‘Green Smoothie Revolution’, recipe by Victoria Boutenko

Bright red tomato soup2 tomatoes1 red bell pepper2 stalks celery5 sundried tomatoes1 veggie broth cube1 tbsp. olive oilsalt and pepper to taste

Fennel Pesto Soup

2 stalks fennelhandful cilantro1 tbsp. olive oilbig slice lemon juice1 tbsp. pesto or 1/4 c. fresh basil1 stalk celery1 cup green sprouts (alfalfa, sunflower, whatever)1 veggie broth cube salt & pepperpinch of cayenne (for Vatas & Kaphas)2-3 c. hot water

Brazil Nuts & Broccoli Soup1 stalk celerysmall handful brazil nutsbig slice lemon juice1 tbsp. fresh thyme2 cups broccoli, stalks are fine1 veggie broth cube salt & pepperpinch of cayenne (for Vatas & Kaphas)2-3 c. hot water

Green Goddess Soup (V-)3 cups sunflower seeds, soaked½ cup parsley½ cup cilantro2 tbsp dill weedJuice of 3 lemons Celtic salt to taste Blend and serve.

Carrot-­Ginger Soup 1 cup fresh carrot juice1 “ shredded ginger1 tbsp. sunflower oil 1 handful mixed sunflower, alfalfa, and clover sprouts1 tsp masala of choice

Blend the oil, ginger and carrot juice until smooth. Mix in masala or try adding sea vegetables for a different taste. Garnish with sprouts and serve.

Sea Veggie Miso Soup Balances V, neutral for K, unbalances P1 handful dulse, alaria, kelp, or nori (or a mixture), soaked1 tsp fresh ginger½ tsp mellow miso1 ½ cups water, heated to 115 degrees

Dissolve the miso in a quarter-cup

Raw Soups!

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Simple Salads

Vata salads: sweet and warm greens and roots with a soft quality (not too cold and crunchy). Marinate your salads!

Best Vata Salad1/2 c. fennel, shredded1 c. diced chard (stalk is fine)1 c. yellow pepper1 c. sunflower sprouts1/4 c. fresh basil or dill chopped1 tbsp. lemon juice2 tbsp. olive oil1 tsp. raw honeysalt and pepper to taste.Mix the wet ingredients and pour over the veggies. Marinate for 2+ hours at room temperature before eating. Adjust seasonings to taste.

Zen Kale Salad (V-)2 cups green kale¼ cup sesame seeds2 tbsp sesame oil1 tsp lemon juice½ tsp celtic salt

Combine kale and salt in a mixing bowl. Massage the salt into the kale. Let sit from 1-12 hours. Add remaining ingredients and mix well.

Fennel, carrot & Jicama Salad (VPK-)

1/2 fennel bulb1 large carrot1 cut jicama

Cut all into thin strips. Add a light dressing of olive oil, lemon juice, salt and pepper.

Pitta salads: sweet and bitter greens and roots with plenty of color and sprouts.

Simple Pitta Salad1 c. sunflower sprouts2. c. lettuce greens1 c. grated golden beet1/2 avocado

Green bean coconut salad1/2 lb. green beans, slices in half, & in 1” piecesjuice of 1 lime1 tbsp. melted coconut oil2 tbsp. minced fresh dill or mintsalt to taste

Toss and marinate at room temperature for 2+ hours.

Pitta Sprout Salad

1/2 c. lentil sprouts1/2c. sunflower sprouts1/2 c. alfalfa sprouts1 c. lettuce or mixed greens1/2 c. jicama

Kapha salads: primarily of spicy & bitter greens and sprouts

Simple Kapha Salad

1 bunch arugula4 thinly sliced radishes4 thinly sliced turnips1/2 c. fenugreek sprouts

Daikon-­Ginger Salad (K-)1 daikon, grated1/3 cup lemon juice¼ cup ginger, finely grated¼ tsp cayenneLet the grated ginger marinate in lemon-cayenne juice for several hours. Pour the marinade over the daikon and serve.(Daikon is unbalancing for P in large amounts.)

Mixed Greens and Sprout Salad (K-) 2 c. mixed greens1/2 c. arugula1/2 c. fenugreek sprouts1/2 c. radish and onion sprouts1/2 c. grated golden beet2 tbsp. . pumpkin seeds

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Simple Dressings

Vata Basic Detox Dressing1/2 c. olive oilJuice of 1 lemonraw honey to tastesalt and pepper to taste

Orange Avocado Dill Dressing (VP-)1 cup fresh orange juice, with pulp1/2 avocado2 tbsp. fresh dillpinch sea saltBlend

Sesame Ginger Dressing1/2 c. white sesame seeds1 tbsp. sesame oil1/2 c. water1 inch chopped gingerpinch of stevia

Lemon Miso Tahini Dressing3 tablespoons sesame tahini1 tablespoon lemon juice2 tablespoons miso

Pitta Basic Detox Dressing1/2 c. sunflower oilJuice of 1-2 limemaple syrup to tastesalt and pepper to taste

Mint - Cilantro Dressing (P-)1/4 c. mint leaves1/2 c. cilantro leaves1/2 c. sunflower oil1 tbsp. dried coconut1 tsp. raw honey or steviajuice of 1 limea few tbsp. water to desired consistency

Pitta Dill Dressing2/3 c. sunflower seeds, soaked5 tbsp. sunflower oil2 tbsp. lemon juice1/2 c. chopped dill1 tbsp. nama shoyu5 tbsp. water

Kapha Basic Detox Dressing1/2 c. flax oilJuice of 1 lemonraw honey to tastepepper to taste

Flax Ginger Dressing (K-)1/2 cup flax oilJuice of 1 lemon2 tsp. ginger juicea few pinches cayenne1 tsp. raw honey or liquid stevia

Spicy Mustard Dressing (K-)juice of 1 lemon2 tbsp. yellow mustard1/4 cup organic corn oil1/4 cup flax oil2 dates1 celery stalk1 tsp. raw honeypinch of cayenne

Tomato Chives dressing (K-) 1 tomato2 tbsp. hemp seeds2 tbsp. flax oil3 tbsp. chives2 tsp. raw honeysqueeze lemon juice

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Wrap it.

Vata  wrap  ingredients:Avocadostomatoesshredded  jicama,  beets,  carrotssproutscreamy  dressingszucchini  stripssteamed  cornred,  orange  or  yellow  peppersesame  seedswrap  in  nori  or  sprouted  wheat  or  brown  rice  tortilladulse  powder

Pitta  wrap  Ingredientsavocadozucchini  stripscarrot  stripsfennel  stripssproutsleafy  greensraw  cornshredded  rootssunflower  seedscreamy  dressingwrap  in  sprouted  wheat  or  brown  rice  tortilla

Kapha  best  wrap  ingredientssproutsgreensshredded  cabbagespicy  rootsraw  cornred,  orange  or  yellow  pepper  pickled  vegetables  &  fruitspumpkin  seedsspicy  dressingwrap  in  sprouted  corn  tortilla  or  a    steamed  collard  leaf.

Best Tools for Wraps:Mandolin - cuts long veggies into stripsSpiralize - cuts veggies into noodles or ribbonsHigh powered blender (to make sauces super creamy)

Vata Wrap Sauce

1 cup sesame seeds1 tbsp. grated ginger3 tbsp. miso paste2 tbsp. sesame oil3 tbsp. rice vinegar2 tbsp. honey1/4 c. water (or enough for desired thickness

Pitta Wrap Sauce

4 tbsp. dill leaves1/2 c. cilantro leaves1 c. soaked almonds1 tbsp. raw honey1/2 c. water (or enough for desired thickness)

Kapha Wrap Sauce

1/2 c. basil leaves1 c. soaked pumpkin seeds3 tbsp. flax oil1 tbsp. raw honey1/2 c. water (or enough for desired thickness)

Wrap Sauces: use high-powered blender or food processor. Stores in fridge for 1 week.