7 Day Parasite Cleansing Menu

Introduction #
Once we understand the environment parasites thrive in, the easier it becomes to restructure the terrain and the best way to approach that is through our nutrition. Parasites
thrive in a dirty, overly acidic environment that is most of our intestinal situations. They hide in the excess mucus and ‘stuck’ fecal matter that tends to adhere to our intestinal
wall: a build up over years of poor nutrition, improper food combinations, serious lack of fiber and chronic dehydration that is the Standard American Diet. Alkaline and
astringent foods will impact this the most to neutralize inflammation, hydrate, cleanse, break up the old waste material and repair the gut. An alkaline diet is obviously idyllic
and while veganism isn’t for everyone, abstaining from a few food groups during the cleanse will yield more noticeable results. Understandably, completely changing your
entire life for a parasite cleanse is a little too much to demand but for many of us, the parasite cleansing is what changed our entire life! So we understand nothing happens
overnight and to be honest, perfection isn’t what we are going for: periodic limitation as best you can. This menu is as strict as you can get for the newbies. Those that have
been at it with regular cleansing may want to challenge themselves more with intermittent fasting, juice fasting or even water fasting for days at a time… the important thing is
to do what works best for YOU. There will be days you decide you need to have a steak–no worries! Try to get grass fed beef and pair it with something you will enjoy but
they won’t, like lots of garlic and roasted fennel

This 7 day menu is a great starting point to shift the chemistry of your gut but support your organs of elimination, glandular health, digestion and energy levels. Vegan doesn’t
have to be boring or permanent so add in a protein source if you feel you need/want. Please consult our food guide section for other alternatives if you’re looking to switch up
ingredients but these are some options to help assist you on your journey. Remember, the more you can restrict the variety of foods, the less energy the body will spend on
digestion and can focus on cleaning. Raw fruits are the easiest, most alkaline and astringent foods you can consume: ideal for detoxification, followed by raw vegetables. Meat,
dairy, grains and cooked foods (yes even vegetables) halt the body’s natural detoxification process so if you cannot go without, leaving them for later in the day has its benefits.
This menu is great for beginners and has some ‘cheats’ to save time in the kitchen because we know that the majority of us would rather be scrolling TikTok watching Kim
expose the world of worms. The first day has the most extensive recipe and each day gets progressively limiting. We will be releasing new recipes monthly to keep it
interesting because for us, cleansing is a way of life and variety is the spice!

Depending on your location you may have to make substitutions, like frozen fruit for fresh fruit (never canned or packaged fruit in syrup) or mixed greens instead of arugula or
you may not make anything from this menu. These options are clean, antiparasitic, easy and tasty. There are some cheats we highly recommend that are great for in a pinch and
save on prep time. Although there isn’t a designated ‘cheat day’ most of us need that slice of sanity. Feeling better is the real reward but the process of getting there takes
discipline and sacrifice so give yourself one day a week to have comfort food or a treat. It won’t destroy your hard work or ruin the cleanse but it will give you something to
look forward to if you’re struggling through a sugarfree, dairy free, meatless month that is super foreign to your normal life. You may also find that certain foods lose their
appeal after the cleanse: baked goods aren’t as satisfying or that ice cream actually upsets your belly now that those guys that were telling you what THEY wanted to eat are
gone. The best way to accomplish this is to work towards making your body inhospitable by incorporating specific foods and avoiding others.

Our menu is vegan and gluten free so make adjustments as you choose, adding a protein if you feel you need to or substituting certain ingredients for personal preference but
the more you can adhere to the food guide and knowing what to avoid, the better. AGAIN, if this is your first time cleansing, be patient, give yourself space and grace. Observe
and enjoy the wonder that is your body and what it can do! Cleansing should be a routine practice,like yoga. The more we practice, the more confidence and discipline will
naturally develop into a lifestyle that supports our overall health and wellbeing. We hope you enjoy these recipes and will be adding new items monthly!

Pantry Item Recipes #

Our pantry item recipes are easy accouterments to have in the fridge or cupboards that help to add flavorful antiparasitic food to every meal or have as a snack. We also have
some suggested equipment for ease of production:

1. Oven/Stove
2. Blender
3. Food Processor
4. Dehydrator
5. Japanese Mandoline
6. Vegetable Spiralizer

If there is something you don’t have, thrifting is a great option, especially for a dehydrator or food processor, even a juicer! A personal favorite for Japanese mandoline is
Beriner found on Amazon for 35$ and it will be your new bestie for all things sliced thin or julienne, lasting your lifetime. The mandoline can also substitute for the spiralizer
as well because it comes with different size ‘teeth’ attachments for slicing.

Garlic Confit

5 bulbs of garlic
extra virgin olive oil

Peel garlic cloves from the bulbs and place in a pot on the stove. Cover with olive oil bringing the oil up to a simmer, then reduce heat to low. Allow garlic to poach in oil until
soft then remove from heat and allow to cool in the pot. When it’s reached room temp, transfer to a glass, airtight container (Ball mason jars are the best). Store in the
refrigerator for up to one month, keeping the garlic covered completely in oil.

*PRO TIP: Use excess oil for cooking to add even more garlic flavor and properties.

Brazil Nut Parmesan

3 cups whole brazil nuts

2 garlic cloves
sea salt

In a food processor add Brazil nuts, garlic, sea salt to taste (1 tsp or more if desired). Pulse food processor until crumbly consistency. Store refrigerated in a glass airtight
container for 2 weeks.

Crispy Onions

4 large yellow, white or sweet onions

2 TBSP coconut aminos or tamari
1 TBSP maple syrup or raw honey

Remove skins and thinly slice onions (japanese mandolin makes this super easy). In a large bowl add 1 TBSP maple syrup, 2 TBSP tamari or coconut aminos and sliced
onions. Toss onions enough to coat in the mixture and then transfer to dehydrator trays. Allow a thin layer of onion to ensure circulation. If they are too clumped they will take
forever to crisp. Dehydrate at 135 degrees fahrenheit until crispy.

*If you do not have a dehydrator, you can use an oven at 175 degrees.

Eggplant Bacon

3 large eggplant
2 TBSP coconut aminos/tamari
2 TBSP maple syrup or raw honey
½ TBSP extra virgin olive oil
tsp liquid smoke (optional)
sea salt

Slice Eggplant ½” thick, lengthwise and spread out on a rack and sheet tray. Score both sides of the eggplant lightly with a paring knife and lightly salt. Let sit overnight or 8
hours to pull moisture. In a small bowl whisk together ccoconut aminos or tamari, maple syrup, evoo and a few dashes of liquid smoke.

Pour off excess moisture and pat eggplant dry. With a pastry brush, paint both sides of the eggplant with the liquid mixture and line a dehydrator rack with a single layer of
slices for complete circulation. Dehydrate at 135 degrees until crispy, flipping the eggplant halfway through. Store in an airtight, glass container unrefrigerated (room
temperature).

Crispy Okra

½ lb. fresh okra

½ tsp smoked/sweet paprika
½ tsp powdered garlic
½ tsp coriander
 1 tsp salt
extra virgin olive oil

Mix seasonings together in a bowl, place aside. Slice okra lengthwise or into rounds and place on a lined baking sheet. Spray with coconut oil pan spray and use your fingers to
distribute seasoning evenly over okra. Dehydrate at 135 or oven dry at 150 degrees Farenheit until

Pepita Dressing

2-3 TBSP pumpkin seed butter

juice of one lemon
3-4 cloves of garlic
3 dates
1 tsp sea salt
1 cup water

Add everything to the blender and blend until smooth. Store refrigerated in an airtight container for up to 3 days. Caution: dressing will increase heat as the blended garlic
releases more sulfur so consider making fresh for every use. Shake vigorously before using.

Mustard Vinaigrette

6 TBSP whole grain mustard

3 TBSP coconut nectar or raw local honey
2 clove garlic minced or shaved on a microplane
2 TBSP water
2 TBSP extra virgin olive oil

Combine all ingredients into a small bowl and with a small whisk or fork quickly mix together. Store refrigerated in an airtight container for up to a week. Always shake
vigorously before using.

Herby Green Dressing

¼ cup basil chopped

¼ cup mint chopped
½ cup parsley chopped
juice of 2 lemons
zest of one lemon
2 cup water
1/2 cup soaked cashews
4 cloves garlic confit
2 soaked dates
¼ cup Extra virgin olive oil
Sea salt and pepper

Add garlic cloves, soaked cashews, water, dates and lemons to the blender and blend until smooth. Add herbs one at a time on medium speed and when all incorporated turn
the speed down to low and slowly drizzle olive oil in, adjust by adding water a little at a time until dressing is smooth and somewhat thin. Store in refrigerated in an airtight
container for up to a week.

Muhammara

4oz jar roasted red bell peppers (or roast, peel remove seeds of 2-3 fresh red bell peppers)
1 TBSP bell pepper juice ( from jar or roasting)
1/2 cup toasted walnuts
1 cup toasted pumpkin seeds
5 cloves garlic confit
2 TBSP tomato paste or sundried tomato puree
2 TBSP pomegranate molasses (or substitute with black strap molasses & juice of ½ lemon)
1 TBSP extra virgin olive oil
½ tsp cumin
½ tsp smoked sweet paprika
Pinch of cayenne
Sea salt/Pepper to taste

Everything goes into the food processor, turn on high and let it go until it has a uniform color and texture. Store refrigerated in an airtight container for up to 5 days. Taste and
adjust with salt, lemon and molasses. You may like it sweeter or more lemony.

*Pro Tip: To roast the peppers and get the skin off easily, get the oven to 400 degrees and cover the bell peppers completely with evoo, salt and pepper. Place uncovered on a
lined baking sheet and roast until the peppers get color and start to give: 30 minutes or so. When you pull them out, immediately transfer them to a bowl and cover tightly with
plastic wrap twice. Allow to rest at least 30 minutes. This will create a steam effect to allow the skin to peel right off.

Chimichurri

2 bunches cilantro, picked leaves

1bunch parsley, picked leaves
10-12 garlic confit cloves
Juice of 1 lemon
Juice of 1 lime
1 tsp cumin
1 tsp chili flake
2-3 TBSP Extra virgin olive oil
Salt and pepper to taste (start with tsp salt and adjust)

Everything goes into the food processor, turn on high and let it go until it has a uniform color and texture. Store refrigerated in an airtight container for up to 5 days.

*Pro Tip: Save parsley and cilantro stems for juicing. They are packed with chlorophyll, vitamins and minerals.

Sprouted Pumpkin Seeds

1 cup raw pumpkin seeds

½ tsp sea salt
filtered water
glass mason jar with mesh/drainage lid

Rinse pumpkin seeds in filtered water then place inside mason jar with salt and fill with filtered water. Give a good swirl and let sit in a cool dark place for 1-2 hours. Rinse and
drain every 2 hours, shaking and moving seeds around. After 8 hours spread seeds on a towel and let dry. Store refrigerated in an airtight container for up to 3 days.

*Pro Tip: For crispy sprouted pumpkin seeds that will last on shelf for up to a week, dehydrate them! Can toss while still a little moist with your favorite seasonings, scatter
evenly on dehydrator trays and dehydrate until crispy no higher than 110 degrees.

Pumpkin Seed Pesto

1 cup raw pumpkin seeds

¼ cup pistachios
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 brazil nut parm
3-4 TBSP extra virgin olive oil (can add more or remove and thin with water)
Salt and pepper to taste (start with ½ tsp salt)
Add everything to the food processor and pulse until incorporated. Then process on high until uniform consistency, adjusting with water or evoo as you like. Adjust seasoning
with salt and pepper. Store refrigerated for up to a week in an airtight container.

Citrus Date Balls

2 cups medjool dates, pits removed

1 cup pumpkin seeds
juice & zest of one lemon
juice & zest of one lime
juice & zest of one orange
½ cup finely shredded coconut flakes, plus extra for rolling
¼ tsp sea salt

Coconut flakes and pumpkin seeds into the food processor and pulse to break up/fluff. Add the rest of the ingredients and mix until smooth. May need to scrape the sides down,
can add a little water if dates are too dry to help incorporate. Refrigerate mixture for 2 hours then scoop and roll into balls. Roll the date balls in the shredded coconut to coat
and store in the freezer for up to 3 months.

Raw Carob Bars

3/4 cup raw pumpkin seeds

¼ cup almonds or pistachios
½ cup pitted dates
½ cup dried blueberries or cherries
¼ cup carob powder
1 tsp vanilla extract
¼ cup almond or cashew butter
2 TBSP finely shredded coconut
For the topping: cup coconut oil, cup maple syrup and ½ cup carob powder

In the food processor pulse the pumpkin seeds, pistachios, dates, blueberries or cherries carob powder and vanilla extract until uniform size (like rice grain size). Add almond
butter and pulse to combine. Press into a tray mold about ½ inch thick and place in the freezer. Meanwhile, mix the topping ingredients in a small bowl with a whisk. Pull the
base out of the freezer and pour and spread topping evenly over the tray. Sprinkle with shredded coconut and back into the freezer for one hour. Cut into squares and store in
the fridge for up to a week or in the freezer for up to a month.*PRO TIP: Make a double recipe because it’s a tasty treat without the worry or caffeine of chocolate!

7 Day Meal Plan Recipes #

Day 1

Breakfast: Fruit Smoothie

1 cup frozen wild blueberries,

2 bananas
1 cup fresh pineapple
2 cups coconut water
powdered greens (if you take)

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

Lunch: Asian Slaw Salad (you can eyeball ingredient measurements)

1 cups head of green or red cabbage thinly sliced

half sweet onion thinly sliced
½ cup radish thinly sliced
1 large carrot thinly sliced
½ cup fresh pineapple small dice
½ cup kimchi chopped plus a little extra juice
3 TBSP total of cilantro,
basil and mint leaves chopped

½ Hass avocado sliced

2 tsp freshly grated ginger
1 tsp sesame oil or ½ TBSP sesame seeds
Juice of one lime
Nori/Seaweed paper

In a large mixing bowl, add literally everything except the avocado and Nori, mix it all together until uniform and top with avocado. Cut or tear Nori to use to pick up slaw to
eat without utensils! Or tear it up, throw it in the salad and grab a fork–that works too. Enjoy!

Snack: Carrot and Fennel Sticks w/Muhammara

Dinner: Butter Okra, Oyster Mushrooms & Sweet Potato w/Cauliflower Rice

1 cup chopped okra pan spray

1 cup oyster mushrooms, thumb size pieces
1TBSP coconut oil, 1 knob vegan butter
1 yellow onion (diced)
1 TBSP coconut oil
2 garlic (cloves, minced)
1 TBSP ginger (grated)
1 TBSP tomato paste
1 tsp paprika
1.5 tsp curry powder
1 tsp garam masala
1 tsp sea salt
1.5 tsp chili powder
1 cup vegetable broth/stock
1/2 cup coconut milk (full fat)
1 medium sweet potato diced
1/2 head cauliflower
pinch of sea salt
1/4 lime (juiced

Heat olive oil in a large skillet over high heat. Pan roast okra with a hard sear getting some color on each piece, remove from pan and set aside. Same pan, turn the heat down a
little and begin to roast mushrooms with evoo, salt & pepper on high/medium heat, browning color: can deglaze with a little veg stock to clean up the bottom of the pan—set
aside.

Saute your onion, garlic and ginger. Stir in tomato paste, paprika, curry, garam masala, sea salt and chili powder. Cook for 1 to 2 minutes or until fragrant. Add in enough veg
stock to loosen the paste-then add the rest of the veg stock and coconut milk-bring to simmer. Add diced sweet potato and stir —bring up to a low simmer and cook for 15
minutes, stirring occasionally, add in okra and mushrooms and simmer for another 10 min. Meanwhile, create your cauliflower rice by adding the florets to the food processor.
Process until the cauliflower with a pinch of salt until it has a rice-like consistency. Squeeze lime juice on cauliflower rice and transfer into a bowl. Remove from heat and ladle
butter okra vegetables over cauliflower rice, squeeze lime over all of it.

*PRO TIP: This dish freezes great so making extra is a nice back up for those days you don’t feel like cooking. We call those die off days…

Day 2

Breakfast: 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

Lunch: 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
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.

Snack: 3 Citrus Date Balls, herbal tea

Dinner: 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

Day 3

Breakfast: 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.

Lunch: 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!

Snack: ½ cup Sprouted Pumpkin Seeds

Dinner: 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.

Day 4

Breakfast: 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

Lunch: 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.

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

Dinner: 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.

Day 5

Breakfast: 40 oz Pineapple Green Juice

1-2 Large Golden Pineapple

1 knob ginger
1-2 bunches of parsley stems or cilantro stems or both!

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.

Lunch: 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
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!

Snack: 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.

Dinner: 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.

Day 6

Breakfast: 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

Lunch: 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.

Snack: 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.

Dinner: 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.

Day 7

Breakfast: 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.

Lunch: 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.

Snack: 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.

Dinner: 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!

Shopping List #
Dry & Frozen Goods

Raw Coconut Nectar or Raw Local Honey Extra Virgin Olive Oil

Pomegranate or Black Strap Molasses Carob Powder

Coconut Flakes unsweetened Coconut Oil

Coconut Nectar Coconut Milk

Almond or Cashew Butter Dried Blueberries/Cherries

Dried Goji Berries Sunflower Seeds

Pumpkin Seed Butter Wild Rice

Raw Pumpkin Seeds Pistachios

Hemp Seeds Dates

Brazil Nuts Roasted Red Peppers

Walnuts Wild Rice

Cashews Nori Wraps/Seaweed

Frozen Blueberries Frozen Berries

Frozen Fruit for smoothies Whole Grain Mustard

Coconut Aminos or Tamari Lentil or Mungbean Pasta Vegan Butter (Earth Balance) Vegetable Stock or Broth

Kimchi Coconut Water/Young Coconut Meat

Herbs & Spices

Basil Cumin/Cumin Seeds

Thyme Smoked Sweet Paprika

Mint Turmeric

Bay Leaf Oregano

Cilantro Garam Masala

Parsley Curry Powder

Curry Leaves Chili Powder

Corriander Garlic Powder

Sesame Seed

Vegetables & Fruits

Leeks Red Bell Pepper

Brown or sweet onions Fennel

Garlic Shiitake Mushrooms

Dandelion greens Oyster Mushrooms

Avocados Carrots

Okra Cauliflower

Eggplant Broccoli or Broccolini

Sweet potatoes Asparagus

Arugula Sunchoke or Celery Root

Mixed greens Zucchini

Cucumber Beets

Radish Green Beans

Ginger Carrots

Fruits

Lemons Raspberries

Limes Blueberries

Grapefruit Pomegranate

Oranges Grapes

Papaya Bananas

Pineapple Granny Smith Apples

Mango Passionfruit