YOUR 7-DAY PROGRAM. Dinner. Meal from the Cleanse Diet + Supplements. Shake + Supplements

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3 YOUR 7-DAY PROGRAM Breakfast Shake + Supplements Lunch Meal from the Cleanse Diet + Supplements Dinner Shake + Supplements 3

4 YOUR DAILY PROGRAM Breakfast Cleanse Shake: Blend 1 Shake Packet with your choice of ingredients. Examples are almond and coconut milk, almond butter, a handful of greens like baby spinach, and fruit. See more shake recipes on page 24 and on our blog. Supplements: Take 1 Cleanse Supplement Packet and 1 Cleanse Probiotic capsule. Lunch The Cleanse Diet: Prepare a hearty solid meal from the Cleanse Diet. This is your main meal. Get the most out of it by including dark leafy greens, healthy fats like avocado and coconut oil, and quality protein like fish or quinoa. Supplements: Take 1 Cleanse Supplement Packet and 1 Cleanse Probiotic capsule. Dinner Cleanse Shake: Blend 1 Shake Packet with your choice of ingredients. Supplements: Take 1 Cleanse Supplement Packet and 1 Cleanse Probiotic capsule. Tip: If you must attend a social or business dinner, you can swap your lunch meal with your evening shake. Just be sure to get back on your shake, meal, shake routine the next day. TWELVE-HOUR WINDOW After your evening shake, wait twelve hours before having your morning shake. 4

5 360 SUPPORT We ve got your back, every step of the way Great support makes a difference. The Clean Team is here to make sure that every question you have is answered. We re crazy about support. Here are the ways we offer it: My Clean Program Community A free online community site where thousands of people on the 7-Day Cleanse ask questions, share their journey and stay inspired. 65,000+ members strong and growing. Join us at my.cleanprogram.com. Our Team of Wellness Coaches Wellness Coaches are your personal guides, offered to you at no charge. They have helped thousands of people successfully complete our programs. They re on call Monday to Friday 9am to 7pm Eastern Time. You can book an appointment with a Wellness Coach at cleanprogram.com/coach. Phone & Support Call us at (888) Monday to Friday, 9am to 7pm Eastern Time. Or us anytime at 5

6 CLEANSE DIET Foods to include and exclude during your 7-Day Cleanse program The Cleanse Diet is the foundation of the 7-Day Clean Cleanse. It s a set dietary list designed to avoid the major foods that cause allergies, sensitivities, and digestive problems. You ll eat exclusively from the Clean Cleanse Diet during your 7-day program. Here s a quick snapshot of the major foods you ll be eating throughout the week. 6

7 EAT whole vegetables, leafy greens whole fruits & berries wild fish, organic chicken & turkey brown rice, quinoa beans, legumes, lentils nuts, seeds, & nut butters avocado & coconut oil green tea, yerba mate stevia DON T EAT gluten dairy beef, pork, eggs corn, soy tomatoes, eggplants, peppers, potatoes, yams, sweet potatoes bananas, strawberries, oranges, grapes coffee, soda, alcohol processed sugar 7

8 CLEANSE DIET FULL LIST Include Exclude Fruits & Vegetables Unsweetened fresh or frozen whole fruits, fresh squeezed fruit juices, sea vegetables (seaweeds), avocados, olives, and raw, steamed, sauteed, juiced, or roasted vegetables Oranges, orange juice, grapefruit, bananas, strawberries, grapes, corn, creamed vegetables, nightshades (tomatoes, peppers, eggplant, potatoes) Dairy Substitutes Hemp, rice, and nut milks (such as almond, hazelnut, walnut, etc.) and coconut milk, coconut oil/ butter Dairy and eggs: including milk, cheese, cottage cheese, cream, yogurt, butter, ice cream, nondairy creamers, ghee Starch & Non- Gluten Grains Brown, red, black and wild rice, millet, amaranth, teff, tapioca, buckwheat, quinoa White rice, wheat, corn, barley, spelt, kamut, rye, triticale, oats (even gluten free) Animal Protein Fresh or water-packed cold-water fish (trout, salmon, halibut, tuna, mackerel, sardines, pike, kippers), wild game (rabbit, pheasant, bison, venison, elk, etc.), lamb, duck, organic chicken and turkey Pork (bacon), beef, veal, sausage, cold cuts, canned meats, frankfurters (hot dogs), shellfish, any raw meats and fish Vegetable Protein Split peas, lentils, legumes, bee pollen, spirulina, and blue-green algae Soybean products (soy sauce, soybean oil in processed foods) 8

9 Nuts and Seeds Oils Include Hemp, sesame, pumpkin, and sunflower seeds, hazelnuts, pecans, almonds, walnuts, cashews, macadamia, pistachios, brazil, nut and seed butters such as almond or tahini Cold-pressed olive, flax, safflower, sesame, almond, sunflower, walnut, pumpkin, and coconut Exclude Peanuts and peanut butter Butter, margarine, shortening, processed oils, canola oil, salad dressings, mayonnaise, spreads Drinks Sweeteners Filtered water, green, white or herbal tea, seltzer or mineral water, yerba mate, coconut water, green juice Stevia, coconut nectar, xylitol, whole/fresh fruit, dried fruit (in moderation) Alcohol, coffee, caffeinated beverages, soda pop, soft drinks, fruit juice (unless fresh pressed) Refined sugar, white/brown sugars, maple syrup, high fructose corn syrup, evaporated cane juice, Splenda, Equal, Sweet N Low, juice concentrate, agave nectar, brown rice syrup, honey Condiments Vinegar, all spices, all herbs, sea salt, black pepper, carob, raw or dark chocolate (dairy and sugar free), stone-ground mustard, miso, coconut liquid aminos, wheat-free tamari and nama shoyu, unsweetened whole fruit jam Regular chocolate (with dairy and sugar), ketchup, relish, chutney, traditional soy sauce, barbecue sauce, teriyaki, breath mints, chewing gum 9

10 WHY 7-DAY CLEANSE? The Clean 7-Day Cleanse was designed to help you get your health back on track. Here are the reasons behind each part of the program. Shakes Rather than a traditional breakfast of energy-zapping muffins or bagels, a morning shake gives your body muchneeded water, easily-digestible nutrients, and sets the groundwork for clean eating habits throughout the rest of the day. An evening shake lessens the work of the digestive systems while continuing to provide dense nutrition. Each 7-Day Cleanse Shake has 15 grams of protein and additional ingredients to support healthy blood-sugar levels and digestion. Supplements Each packet contains a digestive enzyme, an herbal antimicrobial, and Silymarin. The digestive enzyme aids in the digestion of protein, fat, carbohydrates, and fiber. The antimicrobial contains a potent blend of herbs that support gut health and help reduce pathogenic organisms. This supplement features berberine, an herb known for its antifungal, antiviral, and anti-bacterial properties. The milk thistle seed extract, found in the silymarin tablet, is noted for its antioxidant properties and ability to support healthy liver function. 10

11 Probiotic Each capsule contains 30 billion live organisms of beneficial bacteria. Probiotics have been shown to support good digestion and the absorption of nutrients, especially B-vitamins. Beneficial bacteria are our first line of defense against invading pathogens, bacteria, and viruses, and contribute to detoxification by ridding the body of toxins found in our food. Cleanse Diet The Cleanse Diet focuses on nutrient-dense foods and avoids the major items that cause allergies, sensitivities, and digestive problems. When we remove the foods that cause disturbances in the body, and eat lots of fresh whole foods, we rest our digestive and immune systems and give our body the nutrients it needs to restore balance. THE FIVE OFFENDERS The Cleanse Diet focuses on eliminating foods that are difficult to digest, interfere with good gut health, and reduce energy levels. Focusing on nourishing, easy-to-digest foods allows your body to find its own natural balance, helping your health get back on track quickly. Here are the 5 most common foods that can throw your health off. 11

12 Gluten This protein found in wheat and some other grains (barley, rye, spelt, and kamut) can cause irritation in the gut contributing to a host of problems in the body, like low energy and indigestion. Many foods that contain gluten are highly processed and include other Toxic Triggers like chemicals and sugar. Dairy This food can be problematic for people even if they are not lactose intolerant. Dairy is acid- and mucus-forming. The most common symptoms dairy causes are increased mucus, skin breakouts, allergies, digestive distress, and constipation. Sugar Although we are hardwired to crave the sweet taste, sugar can be tough on the body if we eat too much of it. Sugar causes insulin resistance and mood swings. It also feeds parasites, yeast, accelerates cancerous cells, and can makes us gain weight. Processed sugar is the most toxic, but even too much natural sugar, like fructose, can put the body on sugar overload. Tip: As a general rule, the more movement you do, the more natural sugar (fruit) your body can handle. Coffee We remove this harsh, habit-forming stimulant during the Cleanse week because it is highly acidic, depletes the 12

13 body s natural energy reserves and stresses the adrenal glands. Commercial crops of coffee beans are also high in pesticides and insecticide. Coffee becomes a major issue when we need it to get through the day. After your 7-Day Cleanse week, small amounts of organic coffee can be okay if it works for you. The key is to remove dependency. Alcohol This social lubricant is acid-forming, habit-forming, and burdens the liver. Alcohol consumption is also dehydrating and contributes to overall sugar intake, feeding pathogenic yeast, parasites and bacteria. THE TWELVE-HOUR WINDOW = 12 HOURS FOR DIGESTION HOURS FOR A DEEP CLEAN TWELVE-HOUR WINDOW 13

14 Imagine your body as a city. Just like a city needs to budget its finances, your body needs to budget its energetic resources. Your daily energy is limited, so your body must constantly prioritize how it gets distributed. Digestion is one of the most energy consuming functions of the body remember last Thanksgiving s food coma? So if your body is constantly burdened with digesting food during the Cleanse, it won t be able to do the work necessary to get your health back on track. Our answer to this is the Twelve-Hour Window. The body needs eight hours to digest your last meal properly. Then the body needs another four hours to do a deep clean. Eight hours (for digestion) + four hours (for a deep clean) = the Twelve-Hour Window. After your evening shake, leave a twelve-hour window before having your morning shake. If you have your evening shake at 7pm, you should have your morning shake at 7am or later. If you fill up your belly late at night, and eat early again the next day, your body isn t given the opportunity to clean house. Committing to the Twelve-Hour Window will help you get the most out of your Clean Cleanse. Tip: It is okay to have water or herbal tea during the Twelve-Hour Window. 14

15 EMOTIONS AND FOOD Emotions are a big part of our relationship with food. For most people, food is not just about satisfying our physical hunger, but satisfying our emotional needs as well. Have you ever found yourself thinking: Why do I reach for cookies when I m tired? Why do I crave ice cream after a fight with my partner? Reflecting on these questions and your answers to them will get you to the heart of your relationship with food. During your Clean 7-Day Cleanse, you may feel more emotional than usual. When you change your diet, you also release emotional toxins like fear, stress and anxiety. This can be scary as hell, but like any challenge, if you spend some time reflecting on it, you usually surprise yourself with what you discover. When you feel a craving or an emotional release happening, give it space and be gentle with yourself. Don t make it about the food. Go deeper. Ask yourself, what s really going on here? The answer is closer than you think. Hunger: True & Emotional When faced with the sensation of hunger during your cleanse, consider the possibility that it might not be true hunger. In our culture, what we call hunger is often the physical manifestation of an emotion that is asking to be numbed or comforted. If left alone and quietly observed, emotional hunger becomes an opportunity for growth. When the hunger sensation arises, mindfully keep your attention on it, and ask yourself: What am I really feeling? 15

16 If it s boredom, restlessness or any other emotion, truly allow yourself to feel it. You don t have to wallow in unhappiness or negativity, but simply recognize what the true feeling is, and put a name to it. Am I truly hungry or am I feeling anxious / nervous / sad / upset right now? With a little effort, this exploration can help bring awareness to the difference between true hunger and emotional hunger, and stop the cycle of bad habits that can lead to food cravings, weight gain, and poor health. True hunger Gradually arises You re open to different food options Doesn t have to be filled immediately You stop when you re full You feel good when finished Emotional hunger Arises suddenly Crave one particular food only Must be eaten right now Keep eating even when full You feel guilty, shameful, or unsatisfied 16

17 Emotional Hunger Tips Hydrate: Drink water or have a cup of tea instead. Hydrating yourself during your program is important to keep the bowels moving and to help flush out released toxins. Switch it up: Get up and go for a walk, call a friend or write a letter to a loved one, finish a project, or simply stay with the feeling and let it rise and fall away naturally (which it will inevitably do), without having consumed any food. You may even feel the negative sensation change to a very pleasant one. The sense of empowerment that comes from this change can be amazing. True Hunger Tips Snack mindfully: Eat in serene and distraction-free environments in a mindful way. Guacamole with veggies, raw nut butter on some apple slices, a quick soup, or fresh green juice are great options. Check in on your daily caloric intake: While we at Clean are not big fans of calorie counting, noticing how many calories you re eating can be useful. Often, people switching to a healthy diet will under-eat, and this can cause cravings, anxiety, and poor sleep. The amount of nutrient-dense food a person needs each day depends on their level of activity, but a good benchmark is eating a minimum of 1200 calories and grams of protein each day. To reach this, try adding avocado, fruit, or coconut oil to your daily shakes. There are several calorie calculators online that can help you keep track. 17

18 WHAT S NEXT? Three ways to keep the momentum going Clean for Life Guiding Principles cleanforlife.com The Clean for Life Guiding Principles are a collection of big ideas that will help you navigate the world of wellness after you ve completed the Clean 7-Day Cleanse. They are simply the principles that produce the best and longest lasting results for our own team and community. Our Programs cleanprogram.com Continue your progress and go deeper with one of our targeted programs. The Clean 21-Day Cleanse is a full body reset that supports the body s natural ability to detoxify. Clean Gut focuses on digestive health and gut repair. Clean Essentials provides you with monthly shakes and supplements to make living clean all year long simple and effective. Finally, Clean 7-Day Cleanse can be done as many times as you like throughout the year to give you structure and a simple way to get your health back on track. Talk to a Coach cleanprogram.com/coach Wellness Coaches are your personal guides, offered to you at no charge. They have helped thousands of people successfully complete our programs. They re on call Monday to Friday, 9am to 7pm Eastern Time. 18

19 FAQs Your questions answered How do I make my shakes taste better? One of the easiest ways to improve the taste of your shake is by adding in frozen blueberries and unsweetened almond milk. Here is one of our favorite shake recipes: Blend the following: 1 Cleanse Shake packet; 8 ounces of almond milk or coconut milk; handful of fresh or frozen blueberries Tip: Include ¼-½ avocado or almond butter to add some smoothness, healthy fat, and protein to your shakes. How much water should I be drinking during Clean 7-Day Cleanse? Drink enough water to use the bathroom every few hours. How long are the 7-Day Cleanse products good for? You can reference the product labels to determine each product s specific expiration date. 19

20 How often should I do the 7-Day Cleanse? You can do the Clean 7-Day Cleanse as often as you like. You can do the 7-Day Cleanse whenever you are feeling off track, need a hand re-establishing some healthy habits, or need an energy boost. The Clean Team finds the 7-Day Cleanse particularly helpful after big events, holidays, and vacations. I have a medical condition. Am I able to do the Clean 7-Day Cleanse? Unfortunately we cannot answer any questions about specific medical conditions or medications. Our team is happy to answer any basic questions about the 7-Day Cleanse, but we can t comment on your specific condition. We suggest you consult your doctor or find a doctor in your area that is supportive of your holistic lifestyle goals. Here is our general precautionary statement. Please review this list on who should not do the Clean 7-Day Cleanse. Are pregnant or nursing Are on medications for bipolar disorder Are under the age of 18 Have type-1 diabetes Have active cancer Have an allergy to any ingredient listed Have liver disease, hepatitis 20 Do I really have to give up coffee? What about decaf? Yes, you really do have to give up all coffee, decaf included. Coffee is very acidic and dehydrating, and caffeine severely taxes the detox organs, such as the liver and kidneys. Even though decaf coffee does not contain caffeine,

21 it is still acidic and dehydrating, and the caffeine is usually extracted with chemical solvents, making it a poor choice during your 7-Day Cleanse week. Here s what we suggest you do to let go of coffee during your Clean 7-Day Cleanse: Green vegetable juice: To re-mineralize and hydrate your body, consume 8-16 ounces of fresh green vegetable juice daily. Use cucumber, celery, and lots of greens (kale, parsley, romaine, chard). Add a bit of apple or carrot for sweetness, with ginger and lemon. Raw cacao powder: Add to almond milk with a dash of stevia. This is a delicious and energizing drink. It s loaded with minerals and antioxidants, without the coffee crash. Green tea or yerba mate: These are great coffee substitutes - energizing and full of additional health benefits. Dandy Blend: A great tasting coffee substitute that is loaded with minerals. Add warm water, some coconut oil, and a dash of stevia to create a delicious warm beverage. - dandyblend.com I m withdrawing from caffeine and have terrible headaches, help! Drink lots of water, get ample rest, and up your intake of magnesium, either in capsule form or take Natural Calm (available on our website or in your local natural food store). 21

22 Now I m craving sugar, help! Sugar cravings are usually caused by one or a combination of three factors: withdrawal, under-eating and emotional imbalance. Withdrawal: It takes times for the body to release its dependency on a specific food. Breathe, drink extra water, and eat lots of alkalizing foods such as dark green leafy vegetables. In a few days these cravings will pass. Under-eating: The most common cause of sugar cravings on the 7-Day Cleanse is undereating. When you eat enough nutrient-dense foods, cravings disappear. Check in on your daily calories to see if you need to eat more. Emotional Imbalance: How often do you reach for sweets when what you re really needing is love, approval, comfort, or sweetness in some area of your life? We often try to fill that need by eating something sweet. When our life is full, and our relationships fulfilling, cravings for sweets become less important. When emotional cravings arise, take some deep cleansing breaths, hug someone, call a friend, or go for a walk. I feel great, can I keep going? Absolutely! Another round of the 7-Day Cleanse is a great way to build on the benefits you ve seen this week. Continuing on the 7-Day Cleanse also helps you establish long-term habits so you can continue to stay on track. 22 If you feel great on the 7-Day Cleanse and you re ready for a deeper reset, this might be a good time to do the Clean 21-Day Cleanse. The 7-Day Cleanse helps get you into the right mindset and gently prepares your body for a full on cleanse.

23 RECIPES Shakes and meal ideas for your 7-Day Clean Cleanse and beyond

24 SHAKES Peaches and Cream Shake (Serves 1) 1 packet Cleanse Shake 1 cup frozen peaches 2 cups whole fat coconut milk 2 teaspoon pumpkin pie spice (most health food stores have this in bulk, but you can also use a mix of cinnamon, nutmeg and allspice) 1 teaspoon freshly grated ginger 2 tablespoons almond butter Optional: Top with a few sprinkles of toasted (or raw) coconut for an extra crunchy treat. Blend all ingredients until smooth. Favorite Green Shake (Serves 1) 1 packet Cleanse Shake 3 cups spinach 1 cup fresh or frozen fruit (blueberries, raspberries, blackberries, mangoes, etc.) 1 tablespoon flax oil 1 tablespoon maca powder (optional) 1 tablespoon spirulina powder and/or 1 scoop Clean Greens 1 cup almond milk 2 dates or a few drops of stevia to taste Blend until creamy. 24

25 Morning Mocha Sweet Berry Shake (Serves 1) 1 packet Cleanse Shake 2 cups mixed blackberries and raspberries 1½ cups coconut milk ¼ avocado 1 teaspoon cinnamon 1 2 teaspoons stevia, to taste 2 tablespoons almond butter Morning Mocha (Serves 1) 1 packet Cleanse Shake 1 cup strong teeccino - teeccino.com 2 tablespoons cacao powder 1 handful of raw almonds Stevia to taste 1 tablespoon vanilla extract 1 tablespoon ground flax seed Blend and enjoy. Blend until creamy. 25

26 26 SOUPS Creamy Leek and Carrot Soup (Serves 2-3) 1 leek 2 tablespoons coconut oil 4 cups of chopped carrots 1 cup of cauliflower, cut into florets 1½ quarts chicken or vegetable stock Fresh thyme Melt the coconut oil in a large soup pot over mediumhigh heat. Slice the leek into rounds, and add it to the pot. Stir and cook for 3-4 minutes or until lightly browned. Stir in the chopped carrots and cook, stirring, for another 3-4 minutes. Pour in the stock to cover the veggies. Cover and gently simmer for 15 minutes. Let the contents cool a bit and then pour into a blender or food processor. Puree with the additional tablespoon of coconut oil until smooth and creamy. Pour back into pot and gently reheat, so you can serve it warm (or in summer months, you can skip this step and put it in the fridge to cool instead). Cool as a Cucumber Soup with Dill 3 cucumbers, peeled and seeds removed Juice of one lemon ½ cup raw cashews or macadamia nuts 4 cups fresh water ¼ cup fresh dill (or 1/8 cup dried dill) 1 teaspoon sea salt 2 tablespoons olive oil Mix all ingredients, except the dill, together in a blender or food processor for 3 minutes or until smooth. Add dill and pulse or blend for a few extra seconds. Serve chilled with fresh dill garnishes and freshly ground black pepper.

27 FISH Baked Black Cod with Miso (Serves 2) ounce cod fillets per serving (so 4 if you re serving two people) For the Marinade: ¼ cup chickpea miso paste ¼ cup mirin (rice wine) or you can use white wine* 2 tablespoons rice wine vinegar 2 tablespoons wheat free tamari 2 tablespoons fresh ginger, grated 2 tablespoons sesame oil Garnish: 3 scallions, oven roasted with the fish *mirin is easily found at most health food stores or ethnic markets Preheat oven to 350F. Whisk together all ingredients for the marinade. Place the fish in a glass or stainless steel dish and cover with the marinade. Let sit for minutes, and keep checking so you can spoon the marinade back over the fish if it slips off. Transfer the fish onto a parchment lined baking pan, pour the marinade over the fish, then place into the oven, along with the scallions. Cook for minutes, until the fish is cooked through and the scallions are browned and tender. Be sure not to overcook, as fish is best very tender. Remove from the oven and serve immediately, garnishing with the scallions. 27

28 Fish Tacos (Serves 2) Fish: 8-12 ounces firm white fish (hake, halibut, cod) ½ cup coconut milk ¾ cup shredded coconut 1 tablespoon curry powder 1 teaspoon sea salt Pickled Red Onions: 1 small red onion 2 tablespoons brown rice vinegar 1 tablespoon coconut nectar Pinch of sea salt Mango Salsa: 1 ripe mango, peeled and diced into ½ inch cubes 1 /8 cup cilantro, roughly chopped 2 teaspoons grated ginger root (peeled) Fresh squeezed juice and zest of 1 lime Tacos: 4 large romaine lettuce leaves (as shells) For picked onions: Prepare this ahead of time if possible, by thinly slicing the red onion to mix in a bowl with the vinegar, coconut nectar and sea salt. Allow to marinate or pickle for up to 24 hours if you can. If you re short on time, an hour is fine too, it just won t have the same zing to it! For tacos: Skin the fish and cut into ½-inch thick slices. Dunk each piece in the coconut milk, then into the curry-coconut mixture. Coat all the sides of the fish with the mixture until they re well covered. Cook each fish in coconut oil over medium heat until both sides are brown and the crumbs are golden. You could also bake in the oven at 350 F for minutes if you prefer. Make the mango salsa by mixing the mango pieces, cilantro, ginger, fresh lime juice and zest together in 28

29 a blender, leaving a few of the mango chunks out if you want some extra texture. To serve, lay out 4 large lettuce leaves. Fill each leaf with the cooked fish. Apply generous dollops of the mango salsa, then top with the pickled red onions. If you re a fan of extra spice, sprinkle with chipotle or chili powder for added kick. Fish Tacos POULTRY Garlicky Onion Stew with Chicken (Serves 2) 2 tablespoons olive oil 4 yellow onions, peeled, cut in half and sliced into half moons 6 garlic cloves, peeled and minced 1 bay leaf 3 teaspoons dried thyme or a few sprigs of fresh 4 cups organic chicken or vegetable broth 1 large or 2 small boneless chicken breasts, cut into cubes (roughly 1-2 inches) 2 teaspoons wheat free tamari sauce Heat a large pot over medium high heat, with the olive oil in the bottom, adding the onions and garlic, stirring frequently until tender and golden brown. Add the bay leaf and dried thyme, then add the broth, cover the pot and bring to a boil. Add the chicken pieces and tamari 29

30 sauce, lower heat and allow to simmer for 25 minutes. Season with sea salt and fresh ground pepper to taste and serve warm. Chicken Burgers with Caramelized Onions (Serves 4) Burgers: 16 ounces free-range boneless chicken breast, cut into large chunks (or you can use ground freerange chicken or turkey) ¼ cup fresh parsley, roughly chopped ¼ cup yellow onion, diced 1 garlic clove, minced 1 teaspoon dried oregano Sea salt to taste Topping: 1 large yellow onion, thinly sliced 2 tablespoons coconut oil Pinch of sea salt For caramelized onions: Place a medium saucepan over medium heat with the coconut oil, adding the sliced onions once oil is melted. Let onions begin to cook down, stirring them around every so often to keep from sticking. When onions begin to brown slightly, pour in a tablespoon of water, lower heat just below medium and continue to cook and stir, letting them caramelize. While onions cook down, make the burgers. For burgers: In a food processor, blend the chicken and onion and garlic until well puréed. Skip this step if using ground meat. Transfer mixture to a large bowl and add the herbs and salt. Mix well with your hands, then form into 4 equal sized burgers. In a large skillet over medium-high heat, melt two tablespoons of coconut oil. When melted, add the burgers, allowing them to brown on one side (several minutes), then flip and brown the other side. If not serving right away, you can transfer into a heated oven to keep them warm. Once burgers are done cooking, top with onions and serve warm. 30

31 Turkey Lentil Stew (Serves 4-6) 1 pound of dark ground turkey 28 ounces chicken broth 1½ cup water 1 package red lentils 1 chopped medium onion 4 celery sticks chopped 4 medium carrots chopped 3 cloves garlic minced 2 tablespoons chopped fresh ginger 1 medium apple peeled and chopped ½ teaspoon red pepper flakes 2 teaspoon yellow curry powder Wash lentils and soak in cold water. Brown turkey in olive oil. Sauté onion, garlic, celery, carrots, ginger and apple in olive oil. Add red pepper and curry powder to sautéed veggies. Drain lentils. Heat chicken broth and water. Combine all ingredients in large crock pot and cook on low 8 hours. Salt to taste. VEGETARIAN Cold Almond Curry Noodles (Serves 2) 2 bundles of King Soba ramen noodles 1 medium sized cucumber ¼ cup almond butter 2 tablespoons wheat free tamari sauce 1 tablespoon balsamic vinegar 2 tablespoons sesame oil 2 teaspoons curry powder 1 tablespoon dill Pinch of sea salt In a medium saucepan prepare the noodles as directed on the package. Bring 2 cups of water to a rolling boil, then slowly let the noodles sink in. Lower the heat to medium and cook for 5 minutes. Meanwhile, blend the sauce ingredients together in a blender until smooth. Add more liquid (balsamic, oil, tamari or even water) as 31

32 necessary until it s as thick or thin as you like. When the noodles are done, remove from heat and drain, rinsing with cold water. Toss noodles with sauce. Add sliced cucumbers and fresh greens. Cold Almond Curry Noodles Brown Rice Nachos (Serves 2-8 depending on serving size) Nachos: 3 brown rice tortillas ¼ cup minced scallions ¾ cup olives 1 red onion, peeled and diced (to equal 1/2 cup) Sauce: 1 cup cashews 2 tablespoons nutritional yeast 1 garlic clove 1 teaspoon sea salt 1 /8 teaspoon chipotle powder Juice of 1 lemon ½ -¾ cup water 32 Preheat the oven to 400. Start by making the sauce. Place the sauce ingredients into a high-speed blender. Puree on high until thick and creamy. Set aside. Cut 3 large tortillas, each in half and then cut the halves into

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