FIRST WEEK

BREAK
FAST

Throughout these 5 weeks, we definitely suggest playing around & experimenting with combinations to create recipes you enjoy, but below are some of our favourites that we love.

Use the salad/dressing making guide in the preparation weeks recieps page to get a better understanding of how you can make epic enjoyable salads And use some of the recipes you feel attracted to from that page too.

IMPORTANT JUICING TIPS

Juicing yields (approximate: per kg of fresh produce, varies based on your juicer).

The following list is to help you understand roughly how much produce you’ll need for your juices. This can help you plan your shopping and your week based on what you’re doing, for buying in bulk, and can also help you if you’re trying to make a specific quantity of juice each day.

Apples - 1kg : 500ml~

Carrots - 1kg : 500ml~

Beetroot - 1kg : 500ml~

Cucumber - 1kg : 600ml~

Pineapple (skin removed) - 1kg : 600 - 700ml~

Grapes - 1kg: 500 - 600ml~

Celery - can vary greatly depending on quality and size, but one large head of celery can make 400 - 500ml juice, whilst it will require many smaller bunches to make the same amount.

Oranges (weight with skin, although don’t juice the skin) 1kg : 400 - 500ml~

Watermelon (flesh only) - 1kg : 600 - 800ml

These fruits & vegetables listed here will likely make up the bulk of your juices, but on top of that, we also suggest adding/using other things for a wider variety of nutrients and medicinal effects, checkout the list of all the ingredients that are juiceable below.

Fruits: pears, berries, melons, kiwi, pomegranate, passion fruit, papaya, mango, soursop, peach, plum, lemons/limes/grapefruit.

Non sweet fruits: bell peppers, tomato, cucumber, zucchini, chilli pepper.

Vegetables: beetroot, fennel, asparagus, broccoli, cabbage (great for anyone with colitis, crohns, or very sensitive digestion), garlic, ginger, onion, spring onion, turmeric, radish.

Herbs: Parsley, cilantro/coriander, mint, dill, basil, dandelion, thyme, oregano, burdock root, lemon balm, lemon grass.

Greens: Any type of lettuce, arugula, bok choy, kale, collard greens, chard, mizuna, mustard greens (spicy), purslane, spinach, watercress, amaranth greens.

Some of these may sound weird to add to juices, and some of them are if they’re done in strange combinations, or if you use too much of them (garlic & onion for example!), but when used in balance with other flavours, you may find some of these to make delicious juices that you really didn’t expect…

We certainly suggest playing around with combinations to create your own recipes during these weeks, but here are some of our favourite juice recipes for you to try out to get familiar with some flavours.

Each of these recipes below will make roughly 1 litre of juice (maybe slightly more or less depending on the recipe) - feel free to modify them based on what you have available too.

LEMON GINGER BLAST

Apple - 1kg

Cucumber - 500g

Half a head of celery

1 bunch cilantro

½ bunch parsley

1 thumb of ginger

Small piece of turmeric

Juice of 1 lemon or lime

1 medium - large pineapple

1 head of celery

Handful of mint leaves

1 small beetroot

Juice of 1 lemon or lime

IRON ENZYME PARTY

500g apples

1.5kg cucumber

1 bunch parsley

Half a bunch of dill

Juice of 1-2 lemons or limes

deep hydration

1kg carrot

1kg orange

1 thumb of ginger

HEALING HORMONES

GREEN FORCE SMOOTHIE

2 cups fresh or frozen mango or pineapple

1 cup spinach and lettuce

small piece of ginger

5 small pitted dates

Fresh squeezed orange juice to blend

BANANA ICE CREAM

5 big frozen bananas

big pinch of cinnamon (optional)

5 pitted dates

blend everything in the blender, add little bit of water or coconut milk if you need for blending

SUPER FOOD smoothie

3 bananas

1 cup frozen blueberries

1 maracuya (passion fruit, seeds and pulp)

1 tsp spirulina (optional)

1 tsp ashwaganda (optional)

1 tsp pau d arco (optional)

1/2 tsp cinnamon

pinch of cilantro

coconut water or filtered water

Consider each juice created, and every meal made, another brushstroke added to your picture of ever improving health - a picture that you’re painting intentionally with your actions during this course, and beyond.

LUNCH & DINNER

Our favourite way to cook potatoes, pumpkin & squash:

For potatoes, boiling them whole, before cutting them into wedges gives our favourite consistency, but it’s not essential, so if you don’t have time, you don’t have to do boil them first, it just creates a more enjoyable eating experience.

Cut your pumpkin, squash or potato into pieces or wedges as desired, then add to a large bowl. Add just a little water (not to potatoes if they were boiled already), then mix so that they are all just ever so slightly wet, this allows the herbs to stick to them (after the course, you can also do this with avocado or hemp seed oil, and it’s insanely good!).

Sprinkle in dried rosemary and thyme, add some salt, pepper and garlic powder too, then mix well in the bowl until everything is evenly coated.

From here add to the oven and roast on high. For potatoes I like them to have some crisp on the outside, and for pumpkin or squash, if you roast it until it’s very soft, it gets a much sweeter flavour.

MASTER THE CARB

FALL IN LOVE WITH YOUR SALADS

I (Mila) used to hate eating salads so you can imagine how far I’ve come.. :)
Because I didn’t have any other option, and I HAD to eat salads to save my precious body, I needed to get creative and find a way to really love my salads. SO, these are all my tips that I would love to share with you. For the record, right now I can’t imagine eating without some salad, so don’t loose any hope. I think you might fall in love with them too, or at least I’ll help you with it!

GET CREATIVE & USE YOUR IMAGINATION! Go beyond the classic lettuce, tomato, onion, carrot boring salad and try to add as meany vegetables as possible. The good thing about them is that they all match perfectly well.
CARBOHYDRATES! My salads never go without potatoes or sweet potatoes, baked, smashed, air fried. Depending on my mood and time but I always make sure to have some yummy carb mixed with my vegetables.
CRUNCHY TOUCH: Sprouts, raw celery, cabbage, almonds or pepitas (pumpkin seeds) all add different textures and flavours that makes the salad way more fulfilling and delicious.
SALTY HEART: I really really need to feel that salty extra, so I look for delicious replacements that also add an extra epic flavor - capers, black olives, olive paste, or some aminococos for a Chinese food touch, all these really bring that salty element with added flavour! Although during the course, don’t overdo it with these, as they can be quite high in salt, once you’re finished, enjoy all these ingredients in whatever quantity you desire!
HERBS OFTEN MAKE THE DIFFERENCE: Im not gonna lie, Im not a big fan of herby flavors but sometimes adding some fresh cilantro (to give it a guacamole twist) or some dill (that herb will always remind me to Mc Donalds and I love it) makes a real difference. You need to experiment and try. For me dill with cucumber + mustard and a drizzle of honey is always a win on my saladas.
GOOD QUALITY This might sound a little bit obvious but when it comes to taste, good quality produce is a must. I know that It might be a little bit expensive but it is absolutely worth it. The thing about it, its that because if they are organic, the soil in which they growed is much richer in minerals and that is the magic ingredient. NUTRIENTS.
DRESSINGS, without them you’re not gonna enjoy them. Trust me. Experiment with the recipes that were sharing with you and find your favorite. Once you fall in love with one specific dressing you know your salad will be amazing.
SWEET TOOTH: Always a drizzle of honey, agave or maple syrup for those like me who need to have that extra sweet taste. For me it’s essential to create a perfect balance of flavours.

ALL ABOUT THE DRESSING

Simple dressings - just add to a cup, glass or jar, and mix well with a fork.

3 tbsp raw tahini

2 tbsp water

1 tbsp mustard

Juice of ½ a lime or lemon

1-2 tbsp honey, agave or maple syrup

Salt & pepper to taste

2-3 tbsp coconut oil

1 - 2 tbsp honey, agave or maple syrup

Juice of ¼ lime

½ tbsp apple cider vinegar

½ tsp oregano powder or flakes

¼ tsp garlic powder

Salt & pepper to taste.

2-3 tbsp raw almond butter or tahini

2 tbsp honey, agave or maple syrup