Three-Day Cleansing Food Plan: Getting Back on Track · Three-Day Cleansing Food Plan: Getting Back on Track HolisticNutritionStudio.com 10 Storage Tips: • Keeps in the refrigerator

Three-Day Cleansing Food Plan: Getting Back on Track HolisticNutritionStudio.com

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Three-Day Cleansing Food Plan: Getting

Back on Track Our fast-paced lives often influence how much attention, care and focus we devote to our health. Sometimes life becomes a blur, especially when you add in vacations, holidays, birthday parties and other life events. Junk food, poisonous environments, stress and chaotic electromagnetic fields can intensify an already frenzied energy, which interferes with our sacred rhythm and inner voice.

Fortunately, a holistic lifestyle serves as a foundation for naturally reconnecting us back to our inner voice, renewed wholeness and satisfaction when eating.

This three-day cleansing food plan is designed to help you put on the brakes and get back on track, because you are worth it!

The first day features an oil-free cleansing menu with plenty of organic salad, green juice, miso soup and fresh water. On the second day, you can start adding back good oils like avocado and olive oil. By the third day, you are back on track!

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Time-Saving BasicsAll these recipes are very simple and quick to make. If you don’t have time to prepare all of the three-day cleansing dishes, I recommend that you find the time to create these essential basics:

Oil-free salad dressing.Chia porridge. Miso healthy soup.

No-Excuse Short CutsWe are very lucky that health food stores are almost everywhere and Internet orders are a click away. Whether you shop online or shop at your neighborhood store, you can fill your cart with healthy products. Here is a list of no-excuse shortcuts with in-spirational tips to help you rearrange the menu to fit your lifestyle.

Instead of the apple terrine (see full recipe below), just eat an apple with some berries and ground flax seed.

Sauerkraut is available at your organic market, or you can purchase sauerkraut online. There are several good brands, and you can find the right ones by using the following key search words: organic, raw unpasteurized, made-in-small-batches sauerkraut.

Nowadays, you can buy green juice at your closest organic market or local juicing press store. Ask the juice maker for a custom-made juice with the specific ingredients listed below.

Organic salads have become a convenience food and many of them come pre-washed.



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Something to ConsiderDepending on how long you have gone off track, you might choose do a six-day or a nine-day cleansing food plan. For a six- or nine-day menu plan, just repeat day number one, two or three days in a row; then switch to day number two and repeat for two or three days and so on with day number three. Consider incorporating these recipes into your family’s daily meals too. It is easy to incorporate healthful organic foods that are delicious and don’t take long to make. Learn these three-day cleansing menus, and you will experience the satisfaction of getting back on track and living the radiant, healthy life that you deserve.

*These recipes are designed for more than one serving; if you are making this menu just for yourself, you can divide these recipes into the pertinent serving sizes.

Day 1Morning Time (breakfast): Green JuiceMain Meal (midday meal): chopped vegetable salad with Oil-Free Red pepper Miso dressingSmaller Meal (evening meal): Miso Healthy Soup

Day 2Morning Time: Apple Terrine with Flax CrumbleMain Meal: Sliced Avocado with Sauerkraut and a mixed saladSmaller Meal: Lotus Root Broth

Day 3Morning Time: Chia PorridgeMain Meal: Baby Kale Salad with Pop-a-RollsSmaller Meal: Green Delight Soup



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Ingredients:• 5 stalks Celery • 1 Fennel bulb, with stems• 2 Apples (cored and rough chopped) • ½ bunch Parsley, including stems• ½ -inch Ginger

Equipment:• Juicer type: Slow masticating juicer• Strainer

Method of Preparation:1. Put all ingredients through a juicer.2. Strain the juice.

Storage Tips: • Drink fresh right away!

Green Juice Day 1: morNiNG TimEMakes: About two 10-ounce servings



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oil-Free red Pepper miso Dressing Day 1: maiN mEal

Ingredients:• 6 tbsp. Chickpea miso• 3 cup Red pepper, roughly chopped• 1/8 tsp. Salt

Equipment:• High-Speed Blender

Method of Preparation:1. Blend all ingredients until smooth.

Storage Tips: • Keeps in the refrigerator for up to 7 days.

Ingredients:Chopped equal parts of finely cut cucumbers, carrots, radishes, red pepper, parsley and tomatoes. Place all the chopped vegetables on top of a bed of thinly cut lettuce and top with micro-greens or sprouts. Use the Oil Free Red Pepper Miso dressing and Enjoy!

Makes: 1 cup



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miso Healthy Soup Day 1: SmallEr mEal

Ingredients:

Soup Base:• 1 cup Red pepper, chopped• 3 tbsp. Chickpea miso • 2 tbsp. Tocotrienols• ½ tsp. Agaricus Blazei or any medicinal mushroom (optional)• 2 cups Hot water (165°F)• Pinch Salt

Garnish:4 each Strips of kelp or any seaweed flakes.


Method of Preparation:1. Combine all ingredients except the garnish in a high-speed blender, and blend until smooth.

Storage Tips: • Keeps in the refrigerator for up to 2-3 days.

Makes: Four 8-ounce servings



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Ingredients:• 1 each Shredded apple• 2 tbsp. Raisins• 1 tsp. Lemon juice

For Flax Crumble:• 3 tbsp. Golden flax seed• 1tbsp. Tocotrienols• 1tsp. Xylitol• 1tsp. Cinnamon • 1 tbsp. Coconut oil• Pinch Nutmeg• Pinch Salt

Equipment:• One 3-inch Ring Mold

Method of Preparation:1. In a bowl, combine all the dry ingredients and mix with a fork to make the crumble. 2. In another bowl, combine the apple, raisin and lemon.3. To assemble, begin by placing the ring mold on your serving plate. 4. Spoon two tablespoons of crumble into the bottom of the ring mold.5. Next, spoon in half the apple mixture on top of the crumble.6. On top of the apple layer, spoon an-other two tablespoons of crumble.7. Repeat using all the ingredients, with the crumble as the final layer.8. With a spoon, gently press the top layer of the ring mold; then slowly and gently remove the ring mold. 9. Decorate your terrine with berries and enjoy!

Storage Tips: • This recipe is best if made fresh right before eating.

Tips & Variations: • To garnish, add assorted berries or any seasonal fruit.

apple Terrine with Flax Crumbles Day 2: morNiNG TimEMakes: 1 serving



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White Sauerkraut Day 2: maiN mEalMakes: 8 cups

Ingredients:• 2 heads white cabbage, large• 2 tsp. salt• 10 tbsp. dulse flakes• ¼ tsp. probiotics (I sell probiotics at my studio, and I will be selling them in my virtual shop soon, too.)• 3 tbsp. caraway seed

Equipment:• Half-gallon Fermentation Airlock Lids with jars, or a fermenting crock with a water seal (see photo)• Food processor with slicing blade (on thinnest setting), or mandolin• Flat-surfaced tool like a rolling pin

Method of Preparation:1. Shred the cabbage in a food processor or on a mandolin for ultra thin sauerkraut.2. Massage the shredded cabbage by hand with salt, which releases the water. This is an important step; you know cabbage is ready when you press it down with your hand and water covers it.)3. Fold in the probiotic.4. Begin layering. Start with the dulse flakes and caraway seed at the bottom and work your way up with the cabbage on top! You should have three layers in total. 5. Tightly pack the sauerkraut into the jar using a flat-surfaced instrument. (The jar system we use also has glass weights to help keep the cabbage submerged in the liquid.) 6. Allow sauerkraut in sealed jars to sit out at room temperature for twelve days. Keep a tray underneath the jar to avoid spills.

Storage Tips: • Eat with avocado slices and your favor-ite mixed salad• Place your side of sauerkraut on top off a nori sheet add, avocado slices micro-greens and Oil-Free Red Pepper Miso Dressing. Fold like a taco and eat!



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lotus root Broth Day 2: SmallEr mEalMakes: 4 servings

Ingredients:

Broth Base:• 2¼ cup Hot water• 2 tbsp. Chickpea miso

Marinated Cabbage:• ½ cup Cabbage, sliced thin• Pinch Salt• Pinch Pepper• 1 tbsp. olive oil

Garnish:• ¼ cup Lotus root, soaked, seasoned, dehydrated

• ½ oz. Oyster mushrooms• ¼ cup hot water for mushroom soak • Drizzle Olive oil, optional• Pinch Salt, to taste• 4 stalks Green onions dehydrated• ½ cup Parsley, finely chopped

Equipment:• High-Speed Blender(Or regular blender)• Dehydrator

Method of Preparation:1. Soak the lotus root for 20 minutes in warm water; season with salt, pepper, ol-ive oil and lemon juice to your taste, and dehydrate for 8 to 10 hours until crunchy, using the dehydrator.2. Massage the cabbage with a little bit of olive oil and salt. Dehydrate in a mesh tray for 30 minutes at 145°F.3. Soak the oyster mushrooms in ¼ cup of water. Once the mushrooms are hy-drated, slice them very thin.4. Blend the miso paste with the hot wa-ter, and water in which the mushrooms were soaked. 5. To serve, divide the mushrooms and cabbage between four bowls and pour the broth on top. Garnish with crispy lotus root and green onions.



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Storage Tips: • Keeps in the refrigerator for up to 2-3 days.• Make sure all vegetables are at room temperature before assembly, so that the broth doesn’t cool too much as it is poured.• Instead of drizzling with olive oil, you might like to use a flavored oil, like chili oil.

lotus root Broth Day 2: SmallEr mEal



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Chia Porridge Day 3: morNiNG TimE

Ingredients:• 2 tbsp. Chia• 1 tbsp. Xylitol• ½ tbsp. Tocotrienols (optional)• ¾ cup Nutmilk• Pinch Salt

Equipment:• Whisk

Method of Preparation:1. Mix all the ingredients in a bowl, and stir very well with a whisk.2. Let it stand for 30 minutes stirring the porridge every 10 minutes.3. Pour into tall glass and keep in the refrigerator to set overnight.4. This is best to prepare the night before.


Tips & Variations:• Add fruit: blueberry, raspberry or even cubed apples and pears.• Sprinkle with walnuts, bee pollen, or cinnamon. • For a sweet combination of spice try anise, cloves, vanilla essence.• Try adding a tablespoon of almond butter for richness.

Makes: 1 serving



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Baby Kale Salad Day 3: maiN mEal

Ingredients:• 1 bunch Baby Kale or regular Kale, sliced into ribbons• ½ cup Miso Tahini Garlic dressing (recipe on next page)• 1 cup Dehydrated tomato, soaked, drained, sliced• 2 tbsp. Black Gomasio (purchase at the organic market)• 2 tbsp. Hemp seeds12 each Pop-a-Rolls (recipe on page 14)

Garnish:Micro Greens

Equipment:• Large bowl• Serving plate

Method of Preparation:1. Begin by tossing the kale with dressing in a large bowl.2. Place the kale in a serving plate3. To serve: thinly slice three Pop-a-Rolls per plate, incorporate to the salad, arrange the dehydrated tomato, top with micro greens, and sprinkle one tablespoon of hemp seeds per plate.

Storage Tips: • Keep all components of this salad separate until ready to serve.

Makes: 4 servings



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miso Tahini Garlic Dressing Day 3: maiN mEal

Ingredients:• ½ cup Tahini • ¼ cup Olive Oil• 1 cup Water• 1 tbsp. Chickpea miso• ¼ tbsp. Salt• 1 clove Garlic (optional)

Method of Preparation:1. Blend all ingredients until smooth.


Makes: ¾ cup



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Pop-a-roll Day 3: maiN mEal

Ingredients:• ½ cup Tomato, dehydrated, soaked• ½ cup Water, warm• 1 ½ cup Sunflower seed, soaked• 2 cup Cauliflower, shredded • 1 cup Carrot, shredded • 1 tsp. Salt• 1 tsp. Garlic granule• 2 tsp.Chili• ½ tsp. All Spice• 2 tsp. Chipotle• 2 tbsp. Lemon juice• 9 each Nori sheet

Equipment:• Pastry brush• Dehydrator

Method of Preparation:1. Combine tomato and its soaking water, with the rest of the ingredients (except the Nori sheets), and blend until smooth.2. Put the rough side of a Nori sheet face up and line one edge of the Nori sheet, using 5 tbsp. of the paste.3. Using a pastry brush, wet the rest of the sheet with lemon juice and start rolling it!

4. Cut each roll in five. For easy cutting, place the roll in the freezer until is firm but not frozen and cut.5. Dehydrate in a mesh sheet at 145°F for two hours. Then reduce temperature to 118°F, and dehydrate for 12 hours.


Tips & Variations: • Do not dehydrate the rolls without cut-ting them, as fermentation will occur.

Makes: About 45 1 ½-inch rolls



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Green Delight Soup Day 3: SmallEr mEal

Ingredients:• ½ cup Cashew, washed, soaked• 1 tbsp. Chickpea miso• ½ tsp. Curry• ¼ tsp. Salt• 4 leaves Kale • ½ cup Celery, chopped• 2 ½ cup Water, hot (120 degrees)


Method of Preparation:1. Combine all ingredients in a high-speed blender.2. Blend until smooth and creamy.Garnish with “Rawmesan,” (which is ground cashews prepared as a vegan version of parmesan cheese) or gomasio (toasted sesame seeds), ground black pepper and Pimenton de Murcia (Spanish Paprika), and drizzle with olive oil.

Storage Tips: • Keeps in the refrigerator for up to 2-3 days.

Tips & Variations: • If you pre-prepared this soup you can gently warm it on the stovetop.

Makes: Four 8-ounce servings

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Three-Day Cleansing Food Plan: Getting Back on Track · Three-Day Cleansing Food Plan: Getting Back on Track HolisticNutritionStudio.com 10 Storage Tips: • Keeps in the refrigerator