preparation period

BREAKFAST

1KG apples

1KG carrots

1 bunch parsley

juice of 1 lemon

1 small thumb of ginger

LIVER DETOX JUICE

HEAVY METAL DETOX JUICE

1kg apple

1kg cucumber

1 bunch parsley

1 bunch cilantro

juice from 1 lemon

1 tea spoon spirulina (optional)

BLUEBERRY BANANA SMOOTHIE

4 bananas

½ cup fresh or frozen blueberries

2-4 dates

¼- ½ tsp vanilla extract

Water or coconut water to blend

small piece aloe vera (optional)

mango BANANA SMOOTHIE

3 bananas

1 cup fresh or frozen mango

1 cup spinach or kale

½ cup strawberries, fresh or frozen

Water or coconut water to blend

LUNCH & DINNER

Chop onions and fresh herbs, then add all ingredients to your food processor. Alternatively, use a blender, or, cut everything small, and mash/mix with a potato masher and your hands - all of these will work.

Once well processed, form into patties on a silicone sheet or piece of parchment paper, before adding to the oven at 180-200C.

Cook for 25-50 minutes, this is depending on how strong your oven is, and how soft or crispy you want the burgers - keep an eye on them, and find the sweet spot you like.

Form and freeze additional burgers for another day.

GUACAMOLE:

1-2 avocados (as much as you desire)

15-20g fresh cilantro (omit, or use parsley if you don't like cilantro)

1 medium tomato, finely chopped

1/2 - 1 small red onion, finely chopped

juice of ½ a lime

salt & pepper to taste

SALAD & PLATING:

Dress mixed greens and kale in olive oil, balsamic or apple cider vinegar, lime, salt and pepper.

Add a god handful of greens to your plate.

Add your first burger, then top with guacamole. Add another, more guac, another, then more guac... you get the idea, I make them 3 high, but skies the limit ;) you can also add sliced onion, bell pepper and gherkins to each layer of your burger stack too.

Finally top with some hemp hearts, micro-greens or sprouts (or anything else of your choosing), and you can sprinkle some paprika around the plate to add some colour.

1.1kg chickpeas, soaked overnight and cooked, or use canned.

1 medium - large onion

1 small red onion

20g fresh cilantro

35-40g fresh parsley

1tbsp balsamic vinegar

juice of 1 lime

3 tsps cumin powder

1.5-2 tsps paprika powder

cayenne pepper to taste (omit if you don't like spicy)

salt & pepper to taste

1-2 tsps garlic powder or 3-6 garlic clover (optional)

A little water to blend/process - only if necessary, as little as possible.

CHICKPEA BURGERS

BUILDING A MEAL

CARBOHYDRATE / CALORIC DENSITY

In each meal, choose one or two foods to provide the density - a carbohydrate source. This could be potato, sweet potato, beans, lentils, chickpeas etc. (ideally soaking beans/legumes) - choose the foods you feel attracted to, especially those you know help you feel full & satisfied.

RAW VEGETABLES / LEAFY GREENS

Include leafy greens with each of these meals + try to always include one of the following: raw cabbage, raw carrot or raw beetroot (grated works well) - as these 3 vegetables have a fantastic brush like effect on the walls of the

intestines. (try to add fresh herbs as often as possible too).

Then, choose some other raw vegetables of your choosing, some examples being: tomatoes, cucumber, bell pepper, zucchini, sprouts, microgreens, asparagus, celery, radish, fennel, sweet corn, onion, turnip, and parsnip.

OPTIONAL: STEAMED / GENTLY COOKES VEGGIES

1-3 additional steamed or gently cooked starch-less veggies - choose veggies you enjoy.
Broccoli, cauliflower, kale (or any other of the more fibrous greens - if you haven't yet tried steamed greens like kale, cavolo nero, chard or spinach, you may be plesnatly suprised), artichoke, brussel sprouts, green beans, asparagus

(try raw too!), chayote, eggplant, mushrooms, okra.

FAT SOURCE / DRESSING

This could be in the form of avocado, nuts/seeds, or may just be your dressing (see below).

(try raw too!), chayote, eggplant, mushrooms, okra.

Building a dressing

A good dressing has 5 main elements - fat, sour, salty sweet & herbs/spices.

To really enjoy your meals, you want to become an expert in making a variety of dressings using this formula.

Base - fat

Olive/coconut oil, tahini, almond/ cashew butter, or avocado. These are are the easiest bases for dressings, as no blending is required.

Sour (acid)
Lemon, lime and/or apple cider vinegar/balsamic vinegar.

Sweet
Honey, agave, maple/date syrup, coconut sugar, or a squeeze of orange juice.

Salty
Salt & seaweed powder/flakes.

Herbs & Spices
Dried spices are best for quick dressings, and fresh works well in salads or in blended sauces/dressings - but you can use either for both.

HERBS- Parsley, cilantro, dill, basil, mint, thyme, rosemary (a strong flavour), and oregano are my staples.

SPICES- cumin, paprika (smoked optional), coriander seed, ginger, turmeric, cinnamon, garlic/onion powder, chipotle, cayenne, allspice, and black pepper. Also, mustard and coconut aminos (these are two of my favourites for adding strong flavour, they're not powders, but fit well in this list).

Water -A little water gives a nice consistency when using nut butters or tahini, and can provide a nice canvas for flavours to play.

By varying the quantities of fat, acidity, sweetness and saltiness, as well as adding additional ingredients like herbs and spices - you can literally create an infinite number of dressings...

You'll get familiar with how to make a delicious dressing relatively quickly, it just takes practice - keep adjusting the levels of each ingredient/category, and finding which flavours you most enjoy.

Lastly, bear in mind that you can always add more of something, but you can never take out ingredients, so, whilst learning - go slowly, and ask your tongue at every step :)

Below is a suggestion on how to start, then from here you can play and adjust as you feel!

Cooked quinoa - quantity dependant on your level of hunger (ideally quinoa soaked in water 8-16 hours, then rinsed until water runs clear before cooking)

¼ - ½ a small red onion, finely chopped

juice of ¼ - ½ a lemon or lime (to your taste)

small piece of red bell pepper, chopped

half a medium tomato, chopped

1/5th of a medium cucumber, finely chopped

½ bunch fresh parsley or dill

handful of kale leaves (stems removed)

handful mixed lettuce or arugula

Dressing:

1.5 tbsp cold pressed olive oil

1-2 tbsp almond butter

¾ tbsp apple cider vinegar

1tbsp honey, agave or maple syrup

juice of ¼ - ½ a lemon or lime

1 tsp cumin

salt & pepper to taste

Cut ingredients and add to a bowl, mix well your dressing in a glass, mug or jar, add to the bowl with your salad, and again give them all a thorough mix - enjoy!

QUINOA SALAD

1 small-medium head of broccoli - steamed

½ bunch fresh basil

¼ bunch fresh parsley (optional)

¾ cup pumpkin seeds (soaked for 4-8 hours)

1 tbsp olive oil

1.5 tbsp capers

½ lime

Salt & pepper to taste

Water - just enough to blend, I like to keep keep it thick

Add everything to your blender - blend well, then serve alongside any roasted veggies, salad, potatoes or pumpkin.

BROCOLI PESTO

SWEET TOMATO KETCHUP

½ cup red bell pepper chopped

1 cup red onion chopped

⅓ cup celery chopped

¼ cup carrot chopped into circles

½ cup dates pitted packed

2 cups tomato

2 tbsp ACV +1.5tbsp

¾ tsp turmeric

¼ tsp fresh chilli

1 and ⅛ tsp fresh ginger 1/4+

4tsp fresh chipped parsley +3Tsp

1.5 tbsp Coco amino

½ tsp red pepper powder

1/2 tsp cumin

Cilantro 5 stalks

Enjoy with roasted potato wedges, or anything else you enjoy with ketchup

SWEET POTATO SOUP

6-8 medium sweet potatoes

3 small brown onions

3 tsps fresh ginger chopped

2-5 garlic cloves (depending on how much you like garlic)

2 tsp turmeric powder

1 tsp cumin powder

1/8 tsp orange peel (don't use the white part just under the skin, it's bitter, only the orange part).

2 medium tomatoes

Black pepper

Sautee onions using water or avocado oil, after 2-3 minutes add your ginger, garlic, turmeric, cumin. Cook for 2-3 more minutes, then addd your tomatoes. Cook again for 2-3 minutes.

Next, add to your pot the chopped sweet potatoes, then add water to the point just above the sweet potatoes (you can always add more water in blending to reach your desired consistency).

Bring to the boil, and cook covered on medium heat (simmer) until the sweet potatoes are soft.

Once cooked, wait to cool a little, then blend with:

¼ bunch cilantro

1 small - medium tomato

40g soaked cashews, sunflower seeds of hemp hearts

2 tbsp honey, agave, or maple syrup

Blend in batches, little by little, once everything is blended, add salt & pepper to your taste.

This recipe should make you enough soup to keep in the fridge or freeze as well :)