NUTRITION GUIDE

NEW YEAR DETOX

7 DAY INTRODUCTORY AYURVEDIC
CLEANSE
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Ayur is lifespan, Veda means knowledge – knowledge which supports

us to understand the whole human life.

The Ayurveda science of food and diet is vast and comprehensive and
influences every aspect of one’s life. Here, we are introducing a very
sliver of this knowledge by presenting a new approach to eating and
lifestyle that will provide a taste for balance, health and harmony in
your life.

This cleanse aims to balance agni. Agni, means fire, and in this case,
refers to our digestive fire and the strength of our ability to digest
what we take in. Signs that we are not digesting our food include gas,
cramps or bloating after eating, nausea, constipation or diarrhoea,
depression, heaviness or fatigue. These may seem manageable at
first, but when they become chronic, the imbalance goes further into
our body, and complications occur.

This simple cleanse is based on a balanced whole-food mostly cooked

diet where all the ingredients are warm and grounding which is easy
to digest and support the body in its natural cleansing cycles while
keeping our balance. It introduces simple, tasty recipes that can
become apart of one’s regular diet. Just by changing one’s food habits
it can have a profound effect on health and well-being.

The Detox plan and all the recipes here included were developed
by goodnessis.com
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“
W hether you try this cleanse for one day or the whole seven days,
I hope that it may introduce a supportive approach to your lifestyle
choices and serve you in creating a more balanced and content life. I
wish you good luck in your cooking!”

Stacey Fisher, goodnessis.com

INDEX

1. RECOMMENDATIONS
2. SHOPPING LIST
3. PANTRY ITEMS AND THEIR BENEFITS
4. THE BASICS - PRE-PREPARATION
5. RECIPES
6. REFLECTIONS
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1.
Recommendations
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This cleanse can range from 1 day (to experience a different approach to food and
cooking) or committing to all 7 days (to really feel the benefits) all depending on your
availability.  

If doing only a one - three day cleanse try eating just the “one-pot kichadi” recipe at
each meal, changing the vegetables for a variety of tastes.

The recipes provided, give a gradation of time spent preparing in the kitchen and
their level of difficulty, start with the “one-pot kichadi” and work your way from there.
Each recipe aims to give a variation of textures and tastes throughout the week to
keep your taste buds and tummy satisfied.

1 Ideally two meals a day using seasonal vegetables.

Drink a glass of warm lemon water first thing in the morning.
Seasonal fruits and dried fruits (raisins, dates, figs) eaten during the midday meal, keep the
evening meal simple and lighter.
If two meals a day is difficult a simple porridge can be eaten in the morning - see recipe below.

2 Avoid snacking. It is recommended not to snack. Usually, our body needs 3 – 4 hours to digest the
previous food. Snacking causes a lot of disturbances to our digestion by adding undigested food to
partially digested food.

3 Eat only when hungry and drink only when thirsty.

4 Take a moment to express gratitude for the food you receive and for the cook.

5 Avoid drinking large amounts of water before, during and after eating.

6 Sit down to eat (never standing), with full attention on your food. Eat slowly, and chew well. Never
eat when you are feeling sad, angry or upset. Do not eat in front of your computer, while driving or
walking.

7 Do not overeat. Be attentive.

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8 After the meal, relax and be calm for 10-20 minutes.

9 If possible, afterwards go for a short, slow walk - approximately 100 paces to help with digestion.

10 Do not eat leftovers. After four hours of preparation, food, even when refrigerated, begins to
decompose, lose its life force and medicinal value; leftover food is much harder to digest making
the body heavy and sluggish. Try chopping vegetables before hand for quick cooking during the
week instead.

11 Try to stop screen time at least 2 hours before bed.

Go to bed by 10pm, so you wake up early, and have time to perform your morning practices and
prepare your first meal.

12 This a winter cleanse, avoid foods which are cold & raw (lettuce, salads, iced or cold drinks etc.)
Ayurveda states that eating raw food is more taxing on your stomach as it requires more energy to
digest than cooked food. This, in turn, leads to a calmer and more balanced digestive system.

13 Introduce an oil bath, once or twice a week, ideal is daily. Always to be done on an empty stomach.
Use Unrefined Sesame oil – not toasted.  Apply to the whole body, starting with the head and
moving downward, be sure to include the tip of the head, ears, the navel region and soles of the
feet. Gently massage the oil into the skin with downward strokes. Leave on for 30 minutes and feel
free to relax in your bathrobe and do whatever you need to do. Bathe with warm water and natural
soap to remove the oil, ending with cold water.
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2.
Shopping List
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Buy organic where possible. Your local Indian store will have most of the spices which
cannot be found at regular stores.

FATS / OILS
5 0 0 G U N S A LT E D B U T T E R
(FOR MAKING GHEE)
C O C O N U T/ P E A N U T O I L

GRAINS
B A S M AT I R I C E ( W H I T E )
B A S M AT I R I C E ( B R O W N )
MILLET
O AT S
PEARL BARLEY
Q U I N OA

DAL
W H O L E M O O N G DA L ( M U N G B E A N S )
Y E L LOW S P L I T M O O N G DA L
(SPLIT AND HUSKED MUNG BEANS)

FRUITS
SEASONAL FRUITS (APPLES, PEARS,
ORANGES ETC)
D R I E D R A I S I N S , D AT E S A N D F I G S

VEGETABLES
S E A S O N A L V E G E TA B L E S ( C A R R O T S ,
B E E T R O O T, C A B B A G E , K A L E , C H A R D ,
BROCCOLI, PUMPKIN ETC)
LEMONS
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SWEETNERS
U N P R O C E S S E D B R O W N S U G A R O R J A G G E R Y,
HONEY

SPICES
A SA F O E T I DA P OW D E R
B L A C K M U S TA R D S E E D
B YA A D A G I C H I L L I
CORIANDER SEED
CUMIN SEED
FENNEL SEED
TURMERIC POWDER
W H O L E B L AC K P E P P E R C O R N
CINNAMON POWDER
CA R DA M O M P O D

FRESH
HERBS AND
CONDIMENTS
GINGER (FRESH)
C O R I A N D E R L E AV E S
C U R R Y L E AV E S ( AVA I L A B L E F R O M Y O U R
LOCAL INDIAN STORE)
F I N E H I M A L AYA N R O C K S A L T

OTHERS
UNSWEETENED DRIED SHREDDED COCONUT
CHIA SEED
R I C E /A L M O N D M I L K
SESAME SEED
PUMPKIN SEED
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3.
Pantry Items
and their Benefits
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Dāls
When cooking rice and dāl it is recommended not to cover the pot with a lid, as this
allows certain impurities or energetic imbalances to be eliminated.

In Ayurveda, it is important to understand the different types of dāl or legumes used

and their energetic qualities. There are two types of dāl (below) which are favourable
and used most often - mung beans/dāl (whole moong dāl/green gram) and split moong
dāl/green gram (yellow split lentils) which are whole mung beans skinned and split.
These two are easy to digest, gentle on the system and cause minimum disturbances
to all constitutions. All other dāls or legumes are recommended to use in moderation
and small quantities.

W H O L E M O O N G DĀ L

Also known as mung beans/green gram. Easily digested, soothing,

medicinal & detoxifying qualities. More fibrous and have very
soothing, light, soft qualities.

S P L I T M O O N G DĀ L / G R E E N G R A M

These are whole moong beans (above) that have been skinned
and split so that they are flat, yellow, and quick cooking. They
are easy to digest and most commonly used in Yogic cooking due
to their soothing and balancing qualities.
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Rice & Grains

Ayurveda recommends rice be cooked uncovered, simmering it over a medium-high
heat, to allow certain impurities or energetic imbalances to be eliminated. Once the
water has evaporated, cover and let sit to cook thoroughly.

B A S M AT I - B R O W N

Ayurveda seldom uses brown rice, as it is more difficult to digest.

Suitable for those who have a strong digestive fire which can
break down the fibre-rich husks. If your digestion is tired and
slow after eating brown rice, it is recommended to stick with
white rice.

B A S M AT I - W H I T E

This rice is grown in the foothills of the Himalayas. The long,

pointed grain have a fragrant, nutty bouquet. In Ayurveda, white
rice is used most often, as it is easy to digest.

BARLEY (PEARL)

Barley is a wonderfully versatile cereal grain with a rich nutlike

flavour and an appealing chewy, pasta-like consistency. Its
appearance resembles wheat berries, although it is slightly
lighter in colour. Barley is cooling, sweet, and mildly astringent.

MILLET

Millet has a mild, cornlike flavour and sweet-astringent taste.

Because of it’s high protein content, it does take longer to
digest  and is recommended to eat with ghee.
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Basic Herbs & Spices

A SA F O E T I DA P OW D E R ( H I N G U )

Asafoetida is available in solid resin-like pieces or in powder

form and has a very strong smell due to its sulphur compounds.
Used sparingly, it gives a flavour similar to garlic and onions.

B L A C K M U S TA R D S E E D S

Black Mustard seeds are hot and pungent, which makes them
ideal for stimulating the digestive fire. These tiny black seeds
are sautéed in hot oil/ghee as part of a voggarane which is
an essential addition to dal dishes, palyas, chutneys and spice
blends. When sautéing the seeds it is important for the seeds to
pop and turn grey, otherwise, they taste too astringent.

A few seeds are sometimes added to a dish due to their property

of eliminating negative energy from foods.

B L AC K P E P P E R C O R N S

Black Peppercorns are hot and pungent and have a powerful

cleansing quality and are a digestive stimulant.

CA R DA M O M

Cardamom is an aromatic spice that awakens the appetite and

supports healthy digestion. This delightful smelling spice also
helps to balance the doshas and enhance the metabolism.
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CHILLI

Chilli stimulates the digestive juices and increases the flow of

saliva, this aids in the digestion of starchy foods. The commonly
used chilli in South Indian cooking is the relatively sweet and
less spicy Byaadagi chilli known for its deep red colour.

When unsure of the spiciness of a chilli, you can leave it whole

or break it in half.

COCONUT

Fresh coconut is at the base of many Indian dishes. It has a

predominately sweet taste and heating. If fresh coconut is
difficult to find, dried can be used as a replacement.

CORIANDER SEEDS

Coriander is one of the best herbs for supporting healthy

digestion.

Bitter, pungent and sweet in taste, it evokes the digestive fire

while simultaneously cooling and soothing. Coriander seed
removes excess heat in the body, making it useful in cooling
imbalances associated with menopause. Coriander combined
with cumin make an excellent digestive tea known as Kashaya.

Fresh Coriander is used in small amounts and added at the end

of many Indian dishes.
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CUMIN SEEDS

Cumin seed is bitter, pungent and astringent. It is carminative,

aromatic, and on the whole, cooling. In addition to providing
flavour to dishes, cumin evokes the digestive fire, promotes
healthy absorption and eliminates natural toxins. It enhances
immunity and supports good sleep. The seeds combine well with
coriander to make an excellent digestive tea known as Kashaya.

C U R R Y L E AV E S

Curry leaves have a broad range of medicinal & healing

properties including, skin and hair care and aiding the digestion.
They provide a wonderful flavour to Indian dishes. Always use
fresh leaves, not dry leaves. Fresh curry leaves can be found at
your local Indian store and stored in the freezer to maintain their
aromatic flavour. Frozen they may lose their colour but not their
flavour.

FENNEL SEEDS

Fennel regulate the digestive fire - increases weak fire and

decreases overly strong fire. Sweet and astringent.
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G I N G E R R O O T, F R E S H

Ginger warms the body, supports healthy circulation and

promotes sweating. A heating spice, ginger kindles the digestive
fire and burns natural toxins. Ginger also promotes comfort
during menstruation and relieves nausea experienced in motion
sickness.

JAG G E RY

Jaggery is sweet and heating. Made from crushed sugar cane

juice, which forms into blocks when cool.   Brown sugar can be
used as a substitute, though jaggery is less sweet and is lighter
in flavour than sugar.

R O C K S A L T - H I M A L AYA N

In Ayurveda, salt is considered tamasic, as well as rajasic and is

said to cause many emotional ups and downs in the system when
taken in excess. Rock salt, as opposed to sea salt, is considered
the `best´ salt to use because it causes fewer disturbances and
fewer negative effects. In general, it is recommended to use salt
in moderation.

TURMERIC POWDER

Turmeric powder is bitter, pungent & astringent with heating

qualities. It boosts the immune system, purifies the blood, and
promotes clear healthy skin. Turmeric strengthens digestion
and eliminates toxins from the digestive tract. It soothes and
nourishes the joint tissue and promotes ease in physical mobility.
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Oils & Ghee

COCONUT OIL

Coconut oil has a high smoke point and longer shelf life than
other fats. Coconut oil comes from the pressed meat of mature
coconuts harvested from the coconut palm tree.     In cooler
climates, coconut oil solidifies and liquifies in warmer climates.

PEANUT OIL

Peanut or groundnut oil is a popular oil used around the world.  It
has a high smoke point, making it a popular choice for use in
deep frying and for frying spices in a voggarane.

GHEE

Ayurveda recommends for overall health to have a spoon of

ghee with one’s morning and evening meal daily. The traditional
way to make ghee is made not from butter, but from cultured
buttermilk or yogurt and churned by hand. The modern way
is made by heating unsalted butter until it clarifies into its
separate components: lactose (sugar), milk protein, and fat.
Over a low flame, the moisture is removed, and the sugar and
protein separate into curds that sink to the bottom and are later
discarded.

When melted, it pours like liquid gold. At room temperature, it

is semi-soft and creamy. Ghee can be kept at room temperature
for months and heated to frying temperatures without burning.

Ayurveda recommends using ghee in the liquid form (melted)

when adding it directly to your food.
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4.
The basics
Pre-preparation
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Make Ghee
If you came away from this Ayurvedic Cleanse knowing how to prepare ghee and
starting to implement it in your diet, this would be wonderful!. You are on your way
to health and harmony in your life. GHEE is a magical golden substance that has
many benefits for the human system including improved digestion as well as making
everything taste better. Although ghee is derived from butter, ghee is lactose-free,
so even if you are avoiding dairy in general, you may not react to ghee.

CHECK THE FULL RECIPE HERE

KNOW MORE
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White Basmati Rice

1 cup White Basmati Rice
1¾ cup water

P R E PA R AT I O N

Place the rice in a pot, fill with water and swish around with your fingers. Repeat this
two - three times more, then pour off as much water without losing any of the grains,
then fill with the required water.

Bring the rice to the boil over high-heat, allow to boil rapidly for 5-7 minutes to allow
any impurities to be released. Once the water has mostly absorbed, turn off the heat,
cover and allow to sit for 15 minutes before fluffing up with a fork and serving.
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Quinoa and White Rice Mix

½ cup quinoa
½ cup white rice
1¾ cups water

P R E PA R AT I O N

Place the rice & quinoa in a pot, fill with water and swish around with your fingers.
Repeat this two - three times more, then pour off as much water without losing any
of the grains (may need to use a strainer), then fill with the required water.

Bring the rice & quinoa to the boil over high-heat, allow to boil rapidly for 5-7 minutes
to allow any impurities to be released. Once the water has mostly absorbed, turn
off the heat, cover and allow to sit for 15 minutes before fluffing up with a fork and
serving.

Brown Basmati Rice

(Use sparingly throughout this cleanse.)
1 cup Brown Basmati Rice
2½ cups water

P R E PA R AT I O N

Place the rice in a pot, fill with water and swish around with your fingers. Repeat this
two - three times more, then pour off as much water without losing any of the grains,
then fill with the required water.

Bring the rice to the boil over high-heat, allow to boil rapidly for 5-7 minutes to allow
any impurities to be released. Cover the pot, reduce heat to low and simmer for 20
minutes more, or until the water has been absorbed. Place a cloth under the lid to
absorb any excess water and allow it to sit for 10 minutes before fluffing up with a
fork and serving.
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5.
Recipes
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DRINKS

Lemon Water
Kashaya
Warm Digestive Tea

A detoxifying tea recipe and a

deeply nourishing and soothing
Kashaya tea. Drinks that bring
calmness to the mind and

SEE RECIPE support the general health

and balance of the body for a
complete cleanse.

B R E A K FA S T

Oatmeal with Dates, Chia,

and Apple
Serves 2

Start the day with this cleansing

and nutritional oatmeal recipe.
The ideal breakfast recipe to SEE RECIPE

fuel your Ayurvedic detox week.

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LUNCH
Easy One-Pot Kichadi
Serves 2

This is a quick, satisfying one-

pot meal to prepare. It is easy
to digest, balancing and a
complete protein in one bowl.
Perfect for when you don’t have
a lot of time to cook and need
SEE RECIPE
something fast but with enough
nutrients to sustain you.

LUNCH

Pongal with Sautéed Carrots

and Greens
Serves 2

Pongal is an Indian recipe and

a wonderfully, soothing warm
meal for this Ayurvedic cleanse
plan. It's favourable for all
SEE RECIPE
seasons, but especially in the
cooler months.
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LUNCH
Barley Kichadi
Serves 2

Barley is middle sweet and

astringent and also very
soothing. Improves slow
digestion, regulates and
balances the body and has a
SEE RECIPE
slightly drying effect, helping
to detoxify and clear fluids.

LUNCH

Indian Spiced Millet & Pumpkin

Serves 2

Millet is a lighter version of

Pongal. This Indian cleansing
recipe is very satisfying and
soothing. The ancient grains
SEE RECIPE
are very filling and have high
protein content.
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DINNER
Moong Dal with Chard & Lemon
Serves 2 - 3

Also known as mung beans/

green gram. Easily digested,
soothing, medicinal &
detoxifying qualities. More
fibrous and have very soothing,
SEE RECIPE
light, soft qualities. Enjoy them
in this cleansing recipe.

DINNER

Soothing Moong Dal

Serves 2 - 3

Moong beans are the star of

this detoxifying dish. It has
antioxidant properties and is
very rich in protein. Indulge while
boosting the immune system,
SEE RECIPE
cleansing and guaranteeing a
deliciously satisfying meal.
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DINNER
Simple Dal
Serves 2

Delicate yellow split lentils

served with lightly steamed
broccoli for the perfect
detoxifying meal. Add a touch
SEE RECIPE
of lemon and ginger for an extra
cleansing tone.

DINNER

Carrot & Moong Dal Soup

Serves 2 - 3

A warm and comforting soup

that is ideal to finish a detox
day in perfection. A very
satisfying aromatic, nutritional
SEE RECIPE
and cleansing suggestion for
your Ayurvedic Cleanse plan.
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6.
Reflection
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Use these questions as a guide to create a journal as you begin to go deeper into
your relationship with food and what you experienced throughout this cleanse.

1 Did this cleanse feel like nourishment, or of a struggle and a deprivation for you?

2 Did you experience cravings? What were they? Were you able to let go of those cravings/desires,
or did you indulge/compensate. How did that make you feel afterwards?

3 Did you experience changes in your digestion?

4 How did you feel after this cleanse?

All of the explicit and implied direction regarding Ayurveda and Lifestyle
management   has come directly from the following author - Dr Shankaranarayana
Jois .
 
For those interested in finding out more about the source of these teachings - Please
refer to `The Sacred Tradition of Yoga´ and www.sadvidyafoundation.org.

Our special thank you to Stacey Fisher, her incredible recipes

and generosity”

goodnessis.com
Enjoy the journey.
W W W. H O L M E S P L AC E .C O M

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