“50 Easy & Delicious Recipes For Detox & Cleansing” · 2008-07-07 · 50 Easy & Delicious Recipes for Detox & Cleansing © Sandy Halliday 2008, All Rights Reserved Page 2

“50 Easy & Delicious Recipes For Detox &

Cleansing”

Easy to prepare raw and cooked food recipes for detox & cleansing including creations

from top health detox center chefs and raw food coaches.

By Sandy Halliday

www.TheDetoxSpecialist.com/detoxrecipes.html

http://www.thedetoxspecialist.com/detoxrecipes.html

50 Easy & Delicious Recipes for Detox & Cleansing

© Sandy Halliday 2008, All Rights Reserved Page 2 www.thedetoxspecialist.com/detoxrecipes.html

Contents

Introduction 5

Juices & Smoothies 8

Fruit Dishes 15

Soups 24

Salads 32

Dressings, Sauces, Dips & Relishes 43

Vegetable Dishes 50

Grain Dishes 61



About the Author

Sandy Halliday

I have been fascinated by how the body works for as long as I can remember. I originally trained as a nurse but became interested in nutrition because of my health problems that puzzled doctors.

I became an avid reader of nutrition and other health books but I wanted to understand nutrition at a deeper level. I studied different types of nutritional approaches to health for many years and qualified as a nutritional therapist.

In my quest to improve my health I have spent a considerable amount of time researching and experiencing many types of treatments and detox.

Before I got involved in the field of Nutrition my interest in food and cooking led me into catering training and subsequently food preparation in a restaurant, which I ran with a business partner, as well as a delicatessen shop which I owned for 3 years. I have collected nearly as many recipe books as I have health books!

So, inspired by the people who tell me they don’t know what to eat while on a detox diet I have compiled this collection of recipes suitable for detox and cleansing.

I have heard many accounts from people who have vastly improved or cured their chronic health problems by changing their diets and lifestyles and cleansed their bodies with determination and motivation. I have no doubt that detox works!

To discover more about Detox and Cleansing why not sign up for my FREE newsletter that brings you useful and up to date information and the latest research about detoxification, detox diets, detox products and cleanses that can transform your health. Simply go to www.TheDetoxSpecialist.com to sign up.

http://www.thedetoxspecialist.com/



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DISCLAIMER

None of the recommendations or information contained in this publication should be considered medical advice. The publisher and distributors of this e-book

recommend that you consult a physician before making any dietary changes. While every attempt has been made to verify the information provided in this e-book, neither the author nor his affiliates/partners assume any responsibility for

errors, inaccuracies or omissions. The responsibility for any consequences resulting from any suggestion or procedure described hereafter does not lie with

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Introduction

This eBook provides easy healthy and tasty recipes that help your body to detox and cleanse.

Although detoxification therapies have been part of many health systems around the world for thousands of years detox has never been as important as it is today.

It is an undisputed fact that we all carry a frightening number of toxic chemicals in our blood and organs that have overwhelmed our detox system and remain in our bodies poisoning cells.

But the good new is that researchers have also discovered that certain foods will enhance the detox processes of your liver, your main organ of detox.

An abundance of fruit and vegetables supply important substances that are needed for detox but specific foods that can help support the liver detox process are: Cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, turnips, bok choy, arugula (rocket), watercress; peppers, green leafy vegetables, garlic, onions, asparagus, avocado, walnuts, tomatoes, oranges, tangerines, lemons, caraway seeds, dill seeds, pulses and whole grains.

Practitioners of natural medicine have shown that by giving your body a rest from heavy, hard to digest and nutrient deficient, processed foods and by increasing easily digested highly nutritious food and juices many of your ailments and chronic symptoms can simply vanish.

When the quality of the food coming into your body is of higher quality than the tissues which your body is made of remarkable things start to happen. Your body starts to spring clean, removing the toxins stored in the tissues to make room for the superior materials which it uses to make new and healthier tissue.

Dramatic improvements in health have been reported and seen in people eating raw food diets. Eating food in its raw natural unprocessed state gives your body optimal nutrition.

All the amino acids, vitamins, minerals and essential fatty acids, the essential nutrients that your body needs for health are obtained through a balanced diet of vegetables especially green leafy ones, fruits, nuts and seeds.



Some healing systems teach that raw salad vegetables especially lettuce, celery and carrots that are high in cellulose take a lot of enzyme power and energy to digest and release their nutrients.

They can be prepared for detox by cooking as a soup, by steaming, stewing or steam frying – a way of stir frying in minimum oil and liquid to protect the oil from damaging changes by heat.

Fresh vegetable juices on the other hand need no digestion. Their essential nutrients are absorbed very easily and they make up for the cooked vegetables which have lost their enzymes and some vitamin content.

A powerful blender can help break down the cellulose in plant foods and release the nutrients while retaining the fiber which is needed for health. Smoothies can very nutritious when prepared this way.

Ayurveda, an ancient Indian system of medicine, aims to cleanse the body of substances that cause disease and uses rice and vegetables cooked with warming spices to aid digestion.

Meal Planning

Once you have decided to go on your detox it will help to plan your menus in advance and make some preparations so that you can put your meals together quickly.

For example, it can help to cook pulses in advance and freeze them in suitable sized portions so they are ready to add to dishes. Some recipes include canned beans but it is always better to use freshly cooked ones if possible. If you choose to use canned beans look out for ones that are packed in unsalted water.

Fresh vegetable stock is always better than stock cubes but if you have to use cubes then look for low salt or preferably salt free ones.

Many processed foods are high in salt which is bad for your health and it can take some time to get used to food without it. The use of plenty of fresh herbs and a few spices can help to make your meals tasty in a different way.

Quinoa and millet, grain like seeds, are easier to find in supermarkets these days and they much less time to cook than whole grain rice if you are short of time. Brown basmati rice cooks a little more quickly than regular wholegrain rice and is lighter and easier to digest.

Organic bean and seed sprouts are often easy to find as well so you don’t have to grow them yourself. Organic produce is always preferable especially for juicing.



The following recipes have been chosen to include the specific foods that help support the detox processes in your body. I hope you will enjoy them and wish you a successful detox.

Notes on Measurements and Abbreviations

1 tsp = 1 teaspoon (5 ml)

1 tbsp = 1 tablespoon (15 ml)

1 cup = an American measuring cup (250ml)

fl oz = fluid ounce

ml = milliliter

g = grams

cm = centimeter

1 pint = 16 oz (American pint)

Suggested servings are approximate and depend on appetite and whether you are eating the dish on its own or as part of a meal.



Juices & Smoothies

Apple Cuke Juice Serves 1 large glass or 2 small

Ingredients

1 large or 2 small cucumbers, sliced lengthwise ½ - 1 green eating apple, cored and sliced 30ml (2 tbsp) coarsely chopped parsley

Method

Slice the cucumber and apple into suitable size pieces to fit the juicer. Put parsley in juicer first and use apple and cucumber pieces to push parsley through. Drink immediately for maximum benefit.

Apple Rose Serves 1 large glass or 2 small

Ingredients

2 apples, cored 1 red pepper, seeds and stem removed ½ beet (beetroot), well scrubbed and trimmed 1 large carrot, scrapped and trimmed

Method

Cut all ingredients into suitable sized chunks to fit into juicer feed and juice. Drink immediately. Experiment with proportions of ingredients to vary taste.



Green Lemon Sherbet Serves 2

Ingredients

½ head celery, well washed 3-4 stalks young kale leaves or large handful spinach 2 apples 1 organic lemon with peel, well scrubbed 2.5 cm (1 inch) piece grated ginger

Method

Cut all ingredients into suitable size pieces to fit juicer feed. Put leaves in first pushing through with celery. Experiment with proportions to suit taste. Ring the changes with other greens such as chard and collards.

Green Tang Serves 1-2

Ingredients

4 stalks of celery 1 apple, cored 2.5cm (1 inch) fresh ginger root, grated ¼ large cucumber or 1 small 1 lime, peeled 3 leaves of kale, coarsely sliced 1 small handful of cilantro (coriander) leaves

Method

Cut celery, apple, lime and cucumber into suitable sized pieces to fit juicer feed. Put through juicer with ginger reserving leaves. Put juice into blender with kale and cilantro leaves and blend for 2 minutes.



The Liver Cleanse Drink By Sayward Ayre, N.D. www.juicefastforhealth.com

Serves 1

Ingredients

1 fresh picked lemon (Meyers lemon, preferably) 1 fresh picked grapefruit (not pink, preferably) 3/4 of a banana (on the firm side - no soft brown spots) ¼ cup Extra Virgin First Cold Pressed Olive Oil (organic, preferably) small chunk of fresh ginger (about 1/2" squared or less)

Method Cut citrus in half and extract juice, remove seeds, pour into blender. Peel banana, place 3/4 in blender. Peel ginger, place in blender. Measure out olive oil and pour in blender. Blend. Pour and serve.

"Here's to Your Liver" is the toast we salute to before drinking.

This Liver Cleanse drink can be used anytime, whether you're on a fast or not. I often have it for breakfast. It holds me till noon without hunger. Generally, "they" say you should only use it for five days in a row, then wait a month or so before using it again. But in my opinion, it's always about listening to your body. I often do it only 3 days in a row, but other times 5 days in a row. The operative ingredient for cleansing the liver is the olive oil. If you're used to lots of olive oil, you can probably do it for longer than 5 days if you wanted.

http://www.juicefastforhealth.com/



Red Genius Serves 1

Ingredients

½ small beet (beetroot), well washed 1 medium carrot, scrapped 1 sweet potato, well washed ½ small cucumber ½ medium bulb fennel

Method

Cut all vegetables into suitable sized pieces to fit juicer feed and juice. Alter texture with more cucumber juice or water if necessary.

Karen's Green Goddess Elixir

By Karen Knowler http://www.therawfoodcoach.com

Makes 1 liter

Ingredients

1 medium RIPE pineapple 2 apples 1/2 lemon including its peel 1/2 lime including its peel 1 bag of organic spinach (approx. 200g) 5 sticks celery 1 whole cucumber including peel

Method Simply juice the whole lot, pour into a jug, stir well. Pour, drink, pour, drink! Keep in the fridge any you can't drink, and enjoy it cool later. Keeps well owing to the lemon and lime.

http://www.fredericpatenaude.com/cmd.asp?af=601093

http://www.totalbusinesscart.com/app/?af=769992



Omega 3 Superfood Smoothie By Suz Evasdaughter www.rawdietandhealth.com

Ingredients

A handful of goji berries or other berries, apples or whatever fruit you fancy Enough pure water or rejuvelac to keep the blender happy 1 dessertspoon of cinnamon (optional but good for preventing blood sugar swings) 1 dessertspoon of ground dried organic citrus fruit zest/ peel* (optional)

To this base add either:

5 ml (1 tsp) of nutritional algae/barley or wheatgrass powder 250 ml (1 cup) ground linseed or 250 ml (1 cup) hemp seed

Method

Blend together then consume luxuriously, chewing as you go

*Make this by slowly drying in a warm place.

When dry grind to a powder in a nut mill.

Nutritional Information

Linseed and Hempseed are high in Omega 3. Goji berries are very high in antioxidant, other strongly colored berries are also high in antioxidant. Apples are good for cleansing the colon and all fruit is good for adding fiber. Antioxidants are also concentrated in orange peel but make sure it is organic as this is where toxic chemicals also concentrate. I prefer to eat the smoothie with hempseed shells and all in order to provide cleansing roughage for the colon but you may wish to sieve off the shells.

http://www.rawdietandhealth.com/



Green Mist Serves 1

Ingredients

4 ripe pears, cored 4-5 leaves of kale coarsely cut into ribbons ½ bunch of mint leaves Water, enough to cover blades.

Method

Blend all together and adjust water for consistency. Drink slowly.

Berry Tasty

Serves 1

Ingredients

1 small basket (punnet) about 10oz/250g blueberries 1 apple, cored 2 ripe peaches, stones removed

Method

Blend all fruit together in powerful blender and drink immediately.

Make with other berries to vary taste.



Green Smoothie with Spinach From Cedar Springs Renewal Center www.cedarsprings.org

Serves 3

Ingredients

1 apple, washed and cored ½ lemon, washed 500ml (2 cups) cold water 2 bananas (frozen or fresh) 10 ice cubes (optional) 3 big handfuls of spinach

Method

Place apple, lemon and water in Vita Mix or strong blender and blend. Add bananas and ice. Blend again. Blend in spinach until all is mixed well.

http://www.cedarsprings.org/



Fruit Dishes

Apple – Maca Breakfast

By Jiva Healing www.jivahealing.com

Serves 1

Ingredients 1 organic apple, diced or a nice ripe banana.

Any combination of the following:

5 ml (1 tsp) maca powder 5 ml (1 tsp) ground flax seeds 5 ml (1 tsp) raw honey or dark agave nectar 5 ml (1 tsp) raw tahini (sesame seed paste) or almond butter 5 ml (1 tsp) raw hemp seeds 10 ml (2 tsp) soaked seeds, i.e. sunflower, pumpkin or a mixture of both 5 ml (1 tsp) soaked raisins

Method

Place apple in bowl then add any combination of the other ingredients.

This is full of protein and complex carbohydrates, and will give you energy for hours!

This is a great energy booster in the morning and a perfect alternative to processed, sugary and refined breakfast cereals.

http://www.jivahealing.com/



Apple & Apricot Fluff By Sue Scott from “Wholefoods for the Whole Family”

Serves 4 – 6

Ingredients

24 dried unsulfured apricots, soaked overnight 6 sharp eating apples, peeled & sliced Apple juice (see instructions) 2.5 ml (½ tsp) powdered cinnamon 2 small ripe bananas

Method

Wash apricots, cover with water and leave to soak overnight. Place apples in pan with cinnamon and just enough apple juice to cover bottom of pan. Bring to boil and simmer until soft. Allow to cool. Blend all ingredients together until light & fluffy. Serve immediately

Apple Delish Serves 1 -2

Ingredients

2 bananas 2 kiwis 2 fresh soft dates 2 apples

Method Chop up or grated the apple into a bowl. Blend the rest of the fruit together until smooth. Pour over apples and serve.



Melon Balls in Ginger & Orange Sauce From “Treat Yourself with Nutritional Therapy”

By Linda Lazarides, nutritionist http://www.health-diets.net

Serves 2

Ingredients

1 ripe melon, enough for 2 people 15 ml (1tbsp) orange zest 275 ml (10 oz) fresh orange juice 5ml heaped (1 heaped tsp) arrowroot 5 ml (1tsp) grated fresh ginger root

Method

Put 15 ml (1 tbsp) orange juice into small bowl with arrowroot powder and rest in a saucepan over a medium heat. Stir the arrowroot powder and juice together until smooth, then add to the saucepan along with ginger and zest. Stir until mixture just begins to simmer then immediately remove from heat. Allow the sauce to cool. Using melon baller, make as many balls as you can from melon. Place in individual serving dishes and spoon the sauce over them.

If you do not have a melon baller simply neatly dice the melon.

Just pour fresh orange juice over melon for a completely

raw dish.

http://www.health-diets.net/



Warm Me Up Fruit Salad Serves 6

Requires overnight preparation

Ingredients

425 ml (14 fl oz) apple juice 1 cinnamon stick 2 cloves 100g (4oz) dried apricots, halved 100g (4oz) dried figs, halved 100g (4oz) pitted prunes, halved 25g (1oz) raisins 3 large oranges or tangerines

Method

Place apple juice in large pan with spices and apricots, figs and prunes. Heat gently for 10 – 15 minutes until fruit begins to soften and swell. Stir in raisins and heat for 2 more minutes. Remove from heat and allow to soak overnight. Next day peel oranges and cut into ½ cm (¼ inch) rounds. Cut each round into 4. Add to soaked fruit mixture.



Redbush Fruit Compote Serves 6

Ingredients

3 redbush (rooibos) tea bags 725 ml (25 oz) boiling water 100g (4oz) dried soft apricots 100g (4oz) soft prunes 100g (4oz) dried figs 50g (2oz) dried pineapple 50g (2oz) raisins 15 ml (1 tbsp) clear honey or orange juice 1 stick cinnamon 4 cloves 1 strip orange rind 50 g (2 oz) almonds

Method

Put teabags in jug, pour over boiling water and leave to infuse for 4 minutes. Remove teabags. Place fruit in saucepan and pour over the tea. Add the honey or orange juice, cinnamon stick, cloves and orange rind. Bring to boil and simmer for 5 minutes. Turn off heat. Cover pan and allow to cool. Remove cinnamon stick, cloves and orange rind and add almonds. Chill before serving if preferred.

Makes a good breakfast dish.



Mango Sorbet Serves 4

Ingredients

110g (4 oz) raisins 275 ml (9 fl oz) fresh orange juice 225g (8oz) mango flesh, chopped 2 bananas Juice 1 lime

Method

Place raisins in pan with orange juice, cover and simmer for 30 minutes. Leave to cool. Blend raisins, juice and bananas together until very smooth. Add lime juice. Place mixture in freezerproof container and freeze until firm, stirring once or twice. Allow to stand at room temperature for about 15 minutes before serving.

Strawberry Fayre Serves 4

Ingredients

225g (8oz) seedless grapes 200g (7oz) strawberries, hulled 30ml(1oz/2tbsp) apple juice

Method

Place grapes in a freezer bag and freeze for at least 2 hours. Blend strawberries with apple juice. Spoon sauce onto serving plates and arrange grapes on sauce. If grapes have been in freezer longer than 2 hours and are very hard Allow to thaw a little before serving.



Jasmine Kick

Serves 6

Ingredients

1 tbsp (1oz) jasmine tea leaves 300ml (10 fl oz) boiling water 1 large red chilli, seeds removed and thinly sliced in long strips 30ml (2oz/2tbsp) apple juice concentrate 1 lime, grated zest 1 mango, peeled, stoned and neatly sliced 1 papaya, peeled seeded and sliced 2 oranges, peeled and sliced 1 small pineapple, peeled and cut into thin wedges

Method

Place tea leaves in pot and pour on boiling water. Allow to steep for 3 minutes. Strain into small pan. Add chilli and concentrated apple juice. Bring to boil and simmer for 10 minutes without stirring. Remove from heat and add lime zest. Arrange fruit in shallow bowl. Pour over tea mixture and allow to cool.



Peach Divine Serves 4

4 large peaches, halved and stones removed 90 ml (6 tbsp/3 oz) water 45 ml (3 tbsp/1.5 oz) concentrated apple juice 50g (2 oz) ground almonds 25g (2 oz) blanched almonds

Method

Preheat oven to 190C/375F/Gas 5 Place peaches in large ovenproof dish cut sides up. Heat water with half apple juice concentrate and pour around peaches. Mix ground almonds with remaining apple juice. Place a little on each peach half. Stud with almonds. Cover dish with lid or foil and bake for 15 – 25 minutes depending on ripeness.

Bristol Detox Diet Fruit Puree Serves 2 -3

Ingredients

50g (2 oz) soaked dried or soft ready to eat apricots (unsulfured) 50g (2 oz) sunflower seeds (dried or sprouted) 1 orange 1 banana ½ lemon, juiced 1 apple 25g (1 oz) chopped almonds

Method

Blend all together in blended using a little pure water to slacken mixture if necessary. Place in serving dish and sprinkle almonds over top.



Sweet Potato & Apple Bake Adapted from a Gerson Therapy Diet recipe.

Ingredients

Serves 4 – 6

3 x 225g (8oz) sweet potatoes with good unblemished skins 4 x 75g -110g (3 oz -4oz) firm sweet eating apples 2.5 ml (½ tsp) ground mixed spice (or more to taste) 75 ml (5 tbsp) apple juice

Method

Preheat oven to 180C/350F/Gas 4. Lightly butter a baking dish. Cook sweet potatoes in a pan of boiling water until tender about 15 – 20 minutes. Drain well and allow to cool. Peel and cut into ¼ inch rounds. Wash apples and cut into ¼ inch slices, removing seeds. Place alternate layer of sweet potato and apple in dish. Pour over apple juice and sprinkle evenly with spice. Cover and bake for 20 minutes. Take off cover, baste with any apple juice in dish and bake for 10 more minutes. Add a little more hot apple juice if dry.

Try to use sweet potatoes and apples that are about the same size. Peel apples if preferred but you will lose some nutrients.



Soups

Borscht Soup From Cedar Springs Renewal Center www.cedarsprings.org

Serves 10

Ingredients

6 tomatoes 2 beets 3 carrots 3 stalks of celery 30 ml (2 tbsp) Lemon juice 3 oranges, peeled or 1 peach 15ml (1 tbsp) honey or 4 dates 60 ml (¼ cup) olive oil 125 ml (½ cup) chopped parsley 240ml (8oz/1cup) walnuts 240 – 500ml (8 – 16 oz/1-2 cups) water as needed ¼ head cabbage grated or finely shredded in food processor 1 beet (beetroot), grated and set aside for later

Method

Juice the tomatoes, carrots, celery, and the 2 beets together. In a blender, combine the juice plus lemon juice, peeled orange, sweetener, olive oil, parsley and water, if needed. Pulse in the walnuts, leaving a nutty consistency. Pour in individual serving dishes and add the grated cabbage and beets into each one.

http://www.cedarsprings.org/



Crazy Gazpacho

Serves 4

Ingredients

350g (12oz) raw beet (beetroot) peeled and chopped into small pieces 750g (26oz) ripe tomatoes, skinned 1 green pepper, seeded and sliced 30ml (1oz/2 tbsp) onion chopped ¾ large cucumber, peeled and roughly sliced 2 cloves garlic, crushed 30ml (1oz/2 tbsp) balsamic or apple cider vinegar Black pepper Drizzle of olive oil (optional)

Method

Put all vegetables in strong blender or food processor and puree until smooth. Season soup with vinegar and black pepper. Refrigerate until chilled for 2 hours or serve at room temperature. Check seasoning adding more vinegar and pepper to taste. Drizzle with a little olive oil.



Energy Soup From Hippocrates Center www.annwigmore.org.

Ingredients

Up to 1½ cups vegetables ( carrot, zucchini ) 1/8 cup lentil sprouts or pea sprouts ¼ cup dulse leaf Up to 1 cup (250 ml)rejuvelac 9 cups greens ( 3 parts sunflower greens and 1part buckwheat greens. ) or any type of dark greens: spinach, collard greens, romaine lettuce, bock choy, Swiss chard

Method

Blend all the ingredients except greens, then add the greens. Use a pulse-type blending system to blend greens. Do not over blend the greens.

If you do not have any rejuvelac you can substitute water but for the best cleansing effect you should use rejuvelac.

The original recipe was made wheat berries that can be difficult to obtain and must be sprouted first.

Cabbage rejuvelac is easy to make. Here is a recipe:

http://www.annwigmore.org/



Cabbage Rejuvelac Ingredients

750ml (24oz/3 cups) coarsely chopped, loosely packed cabbage 250ml (8oz/1 cup) pure water

Method

Blend together starting at low speed then advancing gradually to high and blend For 30 seconds more. Pour into glass jars, cover with lids and allow to stand at room temperature for 3 days and allow to ferment. Strain off the liquid rejuvelac. You can make more rejuvelac by blending another 3 cups of coarsely chopped, loosely packed cabbage with 1 cup of pure water. Place in jar with ¼ cup of the rejuvelac from previous batch. Cover, shake well to mix and allow to stand for 24 hours before pouring off more rejuvelac. Continue this procedure every day and drink rejuvelac 3 times a day before meals or use in Energy Soup.



Creamy Cool Fennel & Cuke Serves 4

Ingredients

60ml (¼ cup) cashews soaked in water for 2 hours 4 cucumbers peeled 1 bulb fennel, trimmed 2 stalks celery, chopped 1 avocado, peeled and stone removed 5ml (1 tsp) ground cilantro (coriander) 10ml (2 tsp) fresh dill weed, chopped 500ml (16oz/2 cups) pure water Mint leaves for garnish

Method

Coarsely chop ¾ cucumber and fennel. Place in blender with half avocado and rest of ingredients except mint. Blend until smooth adding more water if necessary to make thick creamy soup. Dice remaining avocado, cucumber & fennel and toss together. Place mounds of vegetables in middle of soup bowls and gently ladle in soup. Garnish with finely sliced mint leaves



Cabbage & Lentil Soup Serves 4

Ingredients

15ml (1 tbsp) olive oil 2 leeks trimmed halved & sliced 2 carrots peeled halved and sliced 2 sprigs fresh rosemary ½ Savoy cabbage finely sliced 1 liter/1¾ pints vegetable or chicken stock 1 x 410g can lentils, drained & rinsed or 265g (9 oz/1½ cups) freshly cooked

Method

In large pan heat oil and add leeks and carrots & rosemary cook 5 minutes until vegetables start to soften. Pour in stock and bring to boil. Cover & simmer 10 – 15 minutes until carrots tender. Stir in cabbage and lentils & cook 2 – 3 minutes until cabbage tender. Check seasoning and remove rosemary. Ladle into warm bowls.



Mustardy Vegetable Soup Serves 4

Ingredients

1 onion, peeled and chopped 170 g (6 oz) carrots, peeled & diced 170g (6oz) parsnips, peeled & diced 225 g (8 oz) cauliflower, cut into florets 1 x 400g (14 fl oz) can chopped tomatoes or use fresh 450 ml (15 fl oz) vegetable stock 5ml (1 tsp) hot mustard 5ml (1 tsp) dried sage

Method

Heat 2 tbsp stock in pan and cook onion for 5 minutes until soft. Add carrot, parsnip and cauliflower and cook for a further 5 minutes stirring frequently. Mix in remaining ingredients. Bring to boil, cove & simmer for 25 minutes. Cool slightly and blend half the vegetables with most of the stock until smooth. Return to pan and reheat. Season with a little black pepper.



Lemon & Leek Verde Serves 6

Ingredients

Soup

2 lemons, peeled and segmented, pips removed 6 leeks, well washed and sliced 4 cloves garlic, peeled 1 bulb fennel, sliced 1.4 liters hot vegetable stock

Salsa Verde

2 scallions (spring onions), finely chopped 2 cloves garlic, crushed 15 ml (1 tbsp) capers, finely chopped 30 ml (2 tbsp) flat leaf parsley, chopped 15 ml (1 tbsp) fresh mint, chopped 15 ml (1 tbsp) fresh basil, chopped 60 ml (4 tbsp) extra virgin olive oil

Method

Put a little of the hot stock in a saucepan and add lemon segments, leeks, garlic and fennel and cook until softened. Place in food processor or blender with rest of stock and process until smooth. Stir all salsa ingredients together to make a coarse paste. Pour soup back into saucepan to reheat. Ladle soup into bowls and add a spoonful of salsa verde. Season with a little black pepper.



Salads

Warm Feeling Inside Salad

By Shazzie www.detoxyourworld.com

This salad is such comforting one, it will make you glow!

Ingredients

1 lettuce 1 or 2 fennel bulbs (depending on size) 1 red onion 1 clove of garlic 1 red pepper, de-seeded 1 orange pepper, de-seeded 6 tomatoes 250ml (8oz/1 cup) of pumpkin sprouts or seeds, soaked 4 sticks of celery 2 avocados, peeled and stoned 10 macadamia nuts 250ml (1 cup) of watercress 4 dates, stoned

Method

Prepare the lettuce in your favorite way. Chop the fennel, onion, peppers, tomatoes, watercress and celery. Finely chop the garlic and dates, and slice the avocado. Toss all the ingredients together except the macadamias- you need to throw these on top from a very great height.

http://www.detoxyourworld.com/



Lentil & dill salad Serves 4

Ingredients

175g (6oz) small brown lentils well washed 200g (7oz) ripe cherry tomatoes cut into halves 1 small red onion thinly sliced Small bunch dill chopped coarsely

Method

Put lentils in pan and cover with water. Bring to boil, reduce to simmer for 15 – 20 minutes until cooked but still firm. Drain off liquid but reserving 2 tbsp (30ml)liquid. Place tomatoes & onion in bowl and gently mix in lentils Scatter with dill and serve with Tarator sauce. See recipe in Dressings section.

Crunchy Salad Serves 4 -6

Ingredients

200 g (7 oz) mixed green salad leaves 1 red pepper, cored, deseeded and thinly sliced ¼ cucumber, halved lengthways. 1 small red or green chilli, deseeded and finely sliced ¼ small hard white cabbage, finely sliced 100g (4oz) sugar snap peas, trimmed small handful each of mint, basil and cilantro (coriander) leaves, chopped

Method

Use teaspoon to scrape out seeds from center of cucumber and then thinly slice. Toss all ingredients together. Add dressing of choice to serve.



Garden Salad

By Jenny Cornbleet www.learnrawfood.com/mybook.htm

Makes 1 serving

Ingredients ¼ head red leaf lettuce, torn, washed, and dried ¼ head Romaine lettuce, torn, washed, and dried 8 thin slices cucumber 15ml (1 tbsp) grated carrot 15ml (1 tbsp) grated zucchini ½ avocado, thinly sliced 2 cherry tomatoes, halved 4 thin slices red onion, optional

Method

Combine all ingredients. Toss with the dressing of your choice, and serve immediately.

Rainbow Root Salad By Sally Christensen, NEWSTART Cooking School Instructor,

Weimar Center http://www.weimar.org

Ingredients

1 medium beet (beetroot) grated 1 large carrot, grated 1/2 small jicama (Mexican potato), grated (substitute radish or Jerusalem artichoke) 1 orange lettuce for garnish parsley, to taste

Method

Place lettuce leaves on a platter. Arrange grated vegetables for a rainbow effect. Drizzle with orange juice and some of the segment pieces. Sprinkle with parsley.

http://www.learnrawfood.com/mybook.htm

http://www.weimar.org/



Salad With Tahini Dressing by Frederic Patenaude www.fredericpatenaude.com

Dressing ingredients

500 ml (about 2 cups/1 pint) of cherry tomatoes (or 2 medium sized tomatoes) 250 ml (1 cup) of blueberries (optional) 45 ml (3 tbsp) Tahini (may be replaced by almond butter) 15 ml (1 tbsp) balsamic vinegar (or lemon juice) 1 cup of fresh dill, cilantro (coriander) or parsley (or 15 ml/1 tbsp dried dill)

Method

Blend all ingredients together until smooth.

Salad ingredients

3-4 cups or more of mixed baby greens 2-3 green onions (spring onions), chopped 1 cucumber or 1 tomato, diced 1 cup blueberries (optional. Do not use if you put blueberries in dressing)

Method

Toss all salad ingredients together and add as much dressing as desired.

http://www.1shoppingcart.com/app/?af=601093



Asparagus & Zucchini Divine Serves 4

Ingredients

2 large red onions, peeled and cut into rings. 22 - 30 ml (1½-2oz/1½-2 tbsp) olive oil 5ml (1 tsp) fresh thyme leaves 200g (7oz) fresh asparagus tips 3 medium zucchini (courgettes)

Dressing

Juice of 1 lemon 5 ml (1tsp) Dijon mustard 20ml (4oz/4tbsp) extra virgin olive oil 5ml (1 tsp) ground cilantro (coriander) 10ml (2 tsp) finely grated root ginger Ground 15 ml (1tbsp) cider vinegar 1black pepper 20g (3/4oz) fresh parsley, chopped

Method

Heat 45ml olive oil in pan and gently fry onions with thyme until soft. Steam asparagus until tender and plunge into bowl of iced water to refresh. Drain well and set to one side. Cut each zucchini into 10 thick slices on the diagonal. Steam until beginning to soften but still firm. Refresh and leave to drain well. Arrange onions on serving dish with vegetables on top. Mix all dressing ingredients except parsley together with whisk, in blender or shake up in lidded container. Pour over salad and sprinkle with parsley.



Celery, Radish & Red Onion Salad Serves 4

Ingredients

4 – 6 crisp green lettuce leaves, washed 4 – 6 stalks celery, washed and sliced 1 bunch red radishes, washed and quartered 1 red onion, halved and thinly sliced

Green Dressing

1 bunch watercress, thick stalks broken off 4 tbsp virgin olive oil 1 tbsp apple cider vinegar Sea salt (optional)

Method

Put all dressing ingredients into a blender or food processor and whiz together until smooth. Season with freshly ground black pepper and a pinch of sea salt.

Arrange lettuce leaves in serving dish. Toss the vegetables together with half the dressing. Place in center of leaves. Drizzle with more dressing just before serving if liked.



Savory Sauerkraut From Karuna Detox ™ www.karunadetox.com

Ingredients

60ml – 125ml (½ - ¼ cup ) sauerkraut (pulp without the liquid). (See next recipe) 1-2 avocado small pinch Celtic sea salt (this type of salt is a wonderful source of over 80 trace minerals) dash of lemon juice Cucumber slices /Crudités (raw vegetable sticks)

Method Halve avocado and scoop out the flesh. Mash it with a small pinch of Celtic sea salt and sprinkle lemon juice on it (to enhance flavor and stop it from turning brown immediately). Spread the avocado in a circle shape nicely in a small plate. Add sauerkraut in the centre of the circle. Surround with cucumber circles or if using crudités, place in a small bowl. Serve and eat immediately as raw food is food of life and is best eaten when freshest.

http://www.karunadetox.com/



Sauerkraut (Cultured vegetables)

Cultured vegetables are made by shredding cabbage or a combination of cabbage and other vegetables and then packing them tightly into an airtight container. They are left to ferment at 72 F for at least 3 days or up to 7 days for a stronger taste. They can then be placed in the fridge where the fermentation will slow down but not stop. They can be kept for up to 7 months this way.

The airtight container can be glass or stainless steel. Use a container that seals with a rubber or plastic ring and a clamp down lid. The vegetables become soft, delicious, and somewhat "pickled."

The friendly bacteria naturally present in the vegetables help restore and maintain your inner bacterial population which contributes to detoxification.

Ingredients

1 medium white cabbage 2 carrots, shredded 1½ inch piece fresh root ginger, grated 2 cloves garlic, peeled and finely chopped ½ tbsp dill seed (optional)

Method

Reserve a couple of outside cabbage leaves and shred rest in a food processor. Put in large bowl and shred carrots. Combine all ingredients in bowl. Remove 1 cup of mixture and place in blender. Add enough filtered water to make a thick juice when blended. Add the blended mixture back to the rest of the cabbage mix. Stir well. Pack mixture tightly into glass containers with lids (Mason jars are ideal). Fill almost full but leave a 2 inch gap for vegetables to expand when they ferment. Roll up a couple of cabbage leaves tightly and place on top of cabbage to fill space. Clamp jar closed. Allow vegetables to stand in room at about 70F (20C) for at least 3 days to ferment. Store in fridge.



Hot Lentil & Tomato Salad Serves 4

Ingredients

100g (4oz) green beans, trimmed and halved 2 tbsp olive oil 2.5 ml (½ tsp) cumin seeds 2 cloves garlic, crushed 2.5 cm (½ inch) piece fresh ginger, finely chopped or grated 1 bunch scallions (spring onions), chopped 100g (4oz) fresh or frozen green peas 225g (8oz) cherry tomatoes 400g can salt free green lentils, drained or 265g (9 oz/1½ cups) cooked 30 ml (2tbsp) lemon juice Handful each fresh cilantro (coriander) and parsley, chopped

Method

Steam green beans for few minutes until tender but still crisp. Plunge into a bowl of iced water to cool and drain well. Set aside. Heat the oil in saucepan and add cumin seeds. Cook for 30 seconds. Stir in ginger, garlic and scallions and cook for 2-3 minutes. Add green beans, peas and tomatoes and cook for a further 5 minutes until skins have split and flesh softened. Stir in lentils and lemon juice and heat through for 1 -2 minutes Fold in herbs and serve hot or cold.



Carrot & Dill Salad Serves 4

Ingredients

6 medium carrots, scrapped and grated 4 scallions (spring onions), finely chopped 15 ml (1 tbsp) pumpkin seed 5 ml (1tsp) dill seeds 1 lemon, juiced 1 orange, juiced 5 ml (1 tsp) wholegrain mustard 3 tbsp virgin olive or other cold pressed oil 15 ml (1tbsp) fresh parsley, chopped Freshly ground black pepper to taste

Method

Mix carrots, onion and pumpkin and dill seeds together in bowl. Blend or whisk together remaining ingredients and pour over salad.

Sunny Slaw Serves 4 -6

Ingredients

15 ml (1 tbsp) sunflower seeds 2.5 ml (½ tsp) fennel seeds 30 ml ( 2 tbsp) apple juice 225g (8oz) white cabbage, finely shredded 175g (6 oz)carrots, grated 175g (6oz) celery root (celeriac) grated 100g (4oz) radishes cut in half and sliced 7 -8 tbsp dressing

Method

Soak sunflower and fennel seeds in apple juice for 1 – 2 hours. Put cabbage, carrots, celeriac and radishes in bowl and mix well. Add seeds with juice and mix well. Add dressing of your choice and mix well



Minty Moroccan Spiced Cauliflower Serves 4

Ingredients

I medium cauliflower, divided into florets 2 tbsp olive oil or ghee (clarified butter) 1 tsp sweet paprika ½ tsp ground cumin ½ tsp ground coriander Small bunch mint leaves, picked from stem

Method

Steam cauliflower until just tender. Remove from pan and leave to drain. Heat oil or ghee in frying pan. Add spices and fry for 30 seconds. Add cauliflower and stir to coat with spice mixture. Remove from heat and fold in chopped mint leaves. Serve as side dish.



Dressings, Sauces, Dips & Relishes

Apple & Mustard Dressing Makes 60ml (2oz)

Ingredients

30ml (1oz) concentrated apple juice 30ml (1oz) apple cider vinegar 30ml (1oz) grain mustard

Method

Whisk all ingredients together until well mixed or shake up in lidded container.

Ginger & Soy Dressing Makes 120 ml (4 fl oz)

Ingredients

30ml (1oz) concentrated apple juice 30ml (1oz) tamari soy sauce (or nama shoyu) 60ml (2oz) water 60ml (2oz) apple cider vinegar 1 clove garlic crushed 1 tsp root ginger, grated ½ tsp sesame oil

Method

Place all ingredients in small bowl and whisk well or shake up in lidded container.



Red Sassy Sauce Makes 250 ml (1 cup/8 oz) approx

Ingredients

2 large red peppers, seeded and chopped 3 large cloves garlic, peeled and sliced 300 ml /10 oz vegetable stock Few pinches cayenne pepper Generous handful mint leaves chopped

Method

Place peppers and garlic in a pan with stock. Bring to boil, cover and simmer 10 – 15 minutes until peppers are very soft. Allow to cool a little and blend to a puree. It should be quite thick but add more stock for a thinner consistency. Add mint and use to stir into grain dish or vegetables.

Note: Can be made with yellow peppers for a change.



Tangy Green Sauce Makes 1 cup (250ml/8 oz) approx

Ingredients

1/2 cup (4 oz) chopped onion 3 cloves garlic, peeled & crushed 1/2 cup (4 oz) chopped cilantro (coriander) leaves 1/4 cup (2 oz) chopped basil leaves 5ml (1 tsp) grated lemon peel 10ml (2 tsp) lemon juice 15 ml (1 tbsp) tomato paste 5ml (1 tsp) ground coriander ¼ tsp cayenne (or to taste) freshly ground black pepper to taste

Method Place all ingredients into blender and blend to smooth paste. Stir into cooked grain or vegetables for tangy flavor. Can be stored, covered in refrigerator for 3 days.



Zucchini (Courgette), Red onion and Chive Relish Makes approx 1¼ cups

Ingredients

1 medium firm zucchini (courgette) ½ red pepper, deseeded ¼ large red onion, peeled 3 scallions (spring onions), washed and trimmed 15 ml (1 tbsp) cider vinegar 30 ml (2 tbsp) olive oil approx 15ml (1 tbsp) chopped chives 15ml (1tbsp) chopped parsley

Method

Trim zucchini (courgette) and cut lengthways into 4 or 5 slices. Cut each slice again into 4 or 5 strips lengthways. Cut each slice across into small neat dice and put in mixing bowl. Finely chop red onion. Add to bowl. Slice pepper into thin strips lengthways and then dice and add to bowl. Chop scallions (spring onions) and add to bowl. Add just enough olive oil to make ingredients glossy. Add vinegar chopped chives and black pepper to taste. Mix well. Serve over mixed green leaf salad or grain dish. Good with grilled meats for the rest of the family. Experiment with different oils and herbs. Try lemon juice in place of vinegar.

Mix this relish with some Unbelievable Creamy Mayo and use to stuff some hollowed out large ripe tomatoes. Chop flesh and add

to relish. Try adding some cooked rice too.



Sweet Pepper & Cilantro (Coriander) Relish Makes approx 1¼ cups

Ingredients

½ red chilli, seeds removed 1 red pepper, cored and deseeded 30 ml (2 tbsp) cilantro (coriander) leaves 2 large tomatoes peeled and deseeded 1 red onion cut into chunks 60 ml (4tbsp) lime juice (1½ - 2 limes) Pinch Celtic salt to taste (optional)

Method

Put all ingredients into blender or food processor and blend to a relish. Use to stir into grains, beans or steamed vegetables.

Goat Roper’s Dip From Clearsprings Health Center www.clearspringshealth.com

Ingredients

225g (8 oz) feta cheese 8 cloves fresh garlic 3 green onions (spring onions) 120ml (4 fl oz) organic vinaigrette dressing

Method

Crumble feta cheese. Mince garlic with a press and finely chop onions. Add dressing, garlic and onions to the cheese and stir and mash to dip consistency. Serve with veggies or on crackers. It’s strong, unusual and curiously addictive to most people. It will make you feel like ropin’ goats!

http://www.clearspringshealth.com/



Unbelievable Creamy Mayo Supreme Makes approx 2 cups (500 ml/ 16oz)

Ingredients

250 ml (1 cup/8oz) pine nuts 1 medium avocado, peeled and stone removed 15 ml – 30 ml (1–2 tbsp) lemon juice 30 ml- 60ml (2- 4 tbsp) apple cider vinegar 45 ml (3 tbsp) pitted soft dates 1 clove garlic, chopped

Method Put all ingredients starting with lower amounts of lemon juice and vinegar in blender or food processor and blend until smooth. If mixture is too thick to blend add a little water to slacken mixture or add more lemon juice or vinegar to taste. Add a little Celtic or herb salt to taste if desired.

Tarator sauce Makes 1¾ cups approx

Ingredients

250 ml (1 cup) tahini (sesame seed paste) 3/4 cup lemon juice 30 ml (2 tbsp) water 2 cloves garlic, crushed 2.5 ml (½ tsp) salt 2.5 ml (½ tsp ) parsley, finely chopped dash of cumin

Method

In a food processor combine tahini, garlic, lemon juice, salt, and cumin together. Mix well and add water as you are combining the ingredients. Remove from processor and put into a small bowl. Stir in parsley. Serve immediately, or store in refrigerator for up to a week in an airtight container.



Hummus By Midi Fairgrieve www.detox-international.com

Serves 4

Ingredients

250 ml (1 cup) dried chickpeas soaked overnight in plenty of water Juice of ½ lemon 45 ml (3 tbsp) olive oil 15 ml (1 tbsp) tahini (sesame seed paste) 30 ml (2 tbsp) water 3 Garlic cloves 5 ml (1 tsp) cumin (optional)

Garnish

Paprika Chopped parsley

Method

Drain the soaked chickpeas, place in pan, cover with water and then bring them to the boil. Cover and continue cooking on a low heat until soft (approx. 1 ½ hours). Drain the chickpeas and reserve the cooking liquid. Place the chickpeas in a blender with all the other ingredients except the paprika and parsley, adding 1 cup of the cooking liquid. Blend. If the hummus is too thick, then slowly add more of the cooking liquid until the consistency of thick cream is reached. Garnish with paprika and parsley or a sprinkle of paprika. Drizzle with a little extra olive oil. Delicious with raw vegetable sticks.

http://www.detox-international.com/



Vegetable Dishes

Leek Bake Serves 4

Ingredients

3 large leeks, well washed, cut into 1 inch thick slices 1 large carrot, scraped or peeled and cut into round slices 30ml (1oz/2tbsp) olive oil Extra olive oil for brushing 225g (8oz) cooked haricot or other beans 250 ml (8 oz/1 cup) fresh carrot juice 5ml (1tsp) cumin seeds 5 ml (1tsp) fenugreek seeds 700g (1½ lbs) potatoes, washed.

Method

Pre-heat oven to 180C/350F/gas 4 Heat olive oil in saucepan and gently fry leeks and carrots until leeks have softened. Add beans, carrot juice and spices. Cook stirring for a further 5 minutes. Place in serving dish Slice potatoes very thinly and arrange neatly in overlapping pattern on top. Brush top with olive oil. Bake in oven for 40 minutes or until potatoes are cooked.



Spicy Brussels Sprouts Serves 4

Ingredients 675g (1½ lbs) Brussels sprouts, washed 30 ml (2 tbsp) olive oil 2.5 ml (½ tsp) ground ginger 2.5 ml (½ tsp) ground cumin seed 2.5 ml (½ tsp ground fenugreek 2.5 ml (½) tsp ground turmeric 125 ml (¼ cup) fresh minced parsley juice of 1 lime freshly ground black pepper

Method

Take off outer leaves of sprouts and cut off any hard stems from bottom. Cut sprouts in half if very large. Steam for 5 minutes. Remove from steamer and set aside. Heat the oil in a wide pan and gently cook the spices for 30 seconds. Stir in sprouts coating with oil and spices. Cover and cook on low heat for 5 – 10 minutes until cooked but still firm in middle. Do not let burn. Add a little hot water if looking too dry. Stir in lime juice, parsley and pepper to taste.

Many people who profess to hate Brussels sprouts will eat them prepared this way.



Braised Brussels Sprouts Serves 4 - 6

Ingredients

1 leek, sliced 1 garlic 450g (1lb) small Brussels sprouts, trimmed 120 ml (4 oz) vegetable stock 15 ml (1 tbsp) wholegrain mustard 15 ml (1 tbsp) balsamic vinegar grated rind of 1 lemon 15 ml (1 tbsp) fresh parsley, chopped

Method

Put a little vegetable stock in saucepan and gently cook leek and garlic for 3 minutes. Add sprouts, rest of stock and mustard. Cover and cook for 5 minutes until sprouts are just tender. Stir in vinegar, lemon rind an cook for a further 3 minutes until sauce reduced by half. Serve sprinkled with fresh chopped parsley



Stir Fried Savoy Cabbage with Ginger Serves 1 - 2

Ingredients

½ large Savoy Cabbage 30 ml (2tbsp) olive oil 3 cm (1inch)piece fresh root ginger, peeled and grated 2 cloves garlic, peeled & chopped 15 ml (1 tbsp) balsamic vinegar 1 tbsp freshly chopped parsley

Method Take off the very dark green outer leaves of the cabbage & use them for soup. Cut cabbage in half and cut out hard central core. Cut one half into 2. Slice the quarters into 1 cm (1/3 inch) wide strips Heat oil in a saucepan and add ginger & garlic. Stir fry for a few seconds. Tip in the cabbage and stir fry until tender but still crisp. Add vinegar and stir fry for a few seconds until well mixed. Sprinkle with parsley and serve immediately.



Eastern Vegetable Delight Serves 1 - 2

Ingredients

2 cups (8 oz) prepared mixed vegetables such as shelled peas, small broccoli or cauliflower florets, diced potatoes, zucchini (courgettes) or carrots, cut green beans 375ml (1½ cups) pureed tomatoes or blend 4 large fresh tomatoes 250 ml (1 cup) water or vegetable stock 30 ml (2 tbsp) olive oil or Ghee (clarified butter) 5 ml (1 tsp) ground fennel seeds 5 ml (1 tsp) ground black pepper 5 ml (1 tsp) ground turmeric 5 ml (1 tsp) ground Hungarian paprika 5 ml (1 tsp) finely grated fresh ginger 10ml (2 tsp) chopped fresh cilantro (coriander) Celtic Salt to taste (optional)

Method

Heat oil or Ghee in a large pan. Add ginger and dry spices, stir for 30 seconds to release aromas. Immediately add the vegetables and sauté for 3-4 minutes, coating vegetables with the spice-laden oil or Ghee. Add the water, cover and cook until vegetables are tender but still crisp. Add pureed tomatoes and salt if using, stir and continue cooking for 3-4 minutes. Turn off heat, top with chopped cilantro and serve with rice.

Try whole fennel seeds & ½ tsp caraway seeds but omit turmeric.



Creamy Bean & Sweet Potato Hotpot Serves 4

Ingredients

250g (8 oz)haricot beans soaked overnight 30 ml (2tbsp) olive oil 1 onion, chopped 1 clove garlic, crushed ½ red pepper, chopped 1 large zucchini (courgette), chopped 400g (14 oz) sweet potatoes, peeled and cubed 600 ml (20 oz) water 5 ml (1 tsp) mustard powder 1 whole green chilli pepper 250 g (8oz)cashew nuts Pinch black pepper

Method

Drain and rinse soaked haricot beans. Place in saucepan of boiling water and simmer for about 1 hour until soft. Drain and set aside. Place olive oil in large pan and gently fry onion and garlic. Add mustard powder, red pepper, courgettes and sweet potato and continue to cook for a further 2 minutes stirring from time to time. Add 200ml (7 oz) of the water and whole green chilli. Bring to boil and simmer for 20 minutes. Meanwhile place cashew nuts in blender with 400 ml of water. Blend until smooth to make cashew nut milk. When vegetables are cooked remove chilli and add cooked beans and cashew nut milk. Stir and heat through for 5 minutes. Season with black pepper and serve.



Green Beans with Salsa Verde Serves 4 as side dish

Ingredients

450g (1lb) green beans 150 ml (5 oz) extra virgin olive oil 60 ml (4 tbsp) fresh mint leaves 60 ml (4 tbsp) fresh flat leaf parsley

60 ml (4 tbsp) fresh dill 60 ml (4 tbsp) small capers, rinsed and drained (optional) 1 lemon, grated zest and juice

1clove of garlic Freshly ground black pepper to taste

Method

Steam beans until tender but still crisp. Remove from steamer and leave to drain. Put oil, herbs, capers if used, garlic and lemon juice into blender. Pulse until herbs are coarsely chopped. Stir in lemon zest. Pour over beans and mix well. Season to taste with a little black pepper

Add 15 ml (1 tbsp) Dijon mustard and use 2 small finely chopped shallots in place of garlic for a change of flavor.



Flamenca Veg Serves 4

Ingredients

60ml (4 tbsp) olive oil 2 red peppers, cored, deseeded and chopped 1 large onion, chopped 2 cloves garlic crushed 2.5 ml (½ tsp) mild paprika 800g (1lb 12oz) can chopped tomatoes 225g (8oz) new potatoes, cooked and cut into 1 cm (½ inch) cubes 100g (3½ oz) green beans, chopped 100g (3½ oz) fresh shelled or frozen peas Freshly ground black pepper Celtic salt to taste 15 ml (1 tbsp) chopped parsley 15 ml (1 tbsp) chopped basil

Method

Heat oil in heavy based frying pan over medium heat. Add peppers and onion and fry for 2 minutes, then add garlic and paprika. Fry for a further 3 minutes or until peppers and onions are soft but not brown. Stir in tomatoes with their juices. Bring to boil. Reduce heat and simmer uncovered for about 10 minutes. Add potatoes, beans and continue to simmer for 6 -7 minutes until beans and peas are cooked. Season to taste with a little black pepper. Put in serving dish and sprinkle with herbs.

Other vegetables can be added to the onion and tomato base in place of green beans potatoes and peas. Try other herbs too.



Celery Surprise Serves 2

Ingredients

4 sticks celery 15 ml (1 tbsp) olive oil 1 clove garlic, crushed 1 medium tomato, skinned and finely chopped 5 ml (1 tsp) fresh ginger root, grated 2.5 ml (½ tsp) paprika 1.25 ml (¼ tsp) turmeric 15 – 30 ml (1- 2 tbsp) chopped fresh cilantro (coriander)

Method Wash, trim and slice celery into 2cm slices at an angle. Steam celery for a few minutes until just beginning to soften. Take out of steamer and set to one side. Heat oil in medium pan and fry garlic until soft but not brown. Add ginger, turmeric, paprika and celery and stir until well mixed taking care that the spices do not brown. Add tomatoes, mix well and cook for 5 minutes. Stir in cilantro (coriander), remove from heat and serve or allow to cool and serve cold.



Tangy Vegetable Stew Serves 3- 4

Ingredients

1 large red pepper, sliced 225g (8 oz) leeks, well washed and trimmed 225g (8oz) sweet potatoes or rutabaga (swede) 125g (4oz) new potatoes (optional) 225g (8oz) cauliflower broken into florets 225 g (8oz) baby spinach leaves, well washed 30ml (2 tbsp) olive oil 15 ml (1tsp) mustard seeds or grain mustard to taste 150 ml (5oz) salt free vegetable stock 1 – 2 cloves garlic peeled and finely sliced 1 medium green chilli, seeded and finely sliced 2 tomatoes, skinned and roughly chopped 15 ml (1tbsp) lemon juice Black pepper and Celtic salt (optional) Handful mint leaves, chopped Small bunch parsley, chopped

Method

Trim leeks and cut into thick slices. Peel sweet potatoes and cut into 2cm (1/2 inch) dice. Cut new potatoes into quarters if using. Heat oil in large pan over medium heat. Add mustard seeds and cover pan as they will splutter and jump. When this stops add garlic and chilli and stir for a few seconds. Add leeks, red pepper and both potatoes and stir well. Add tomatoes and lemon juice and season with black pepper and a little Celtic salt if wanted. Pour in stock, cover and continue cooking over moderate heat for 10 minutes, stirring occasionally. Add cauliflower. Top up with water or more stock if stew becomes too dry. Add grain mustard if using and mix gently. Most of the stock should be absorbed towards end of cooking time. When vegetables are tender but firm fold in spinach and cook for a several more minutes until wilted. Put into serving dish and sprinkle with mint and parsley. Serve with bean or grain dish.



Broccoli with Red Onion & Beans Serves 4 – 6

Ingredients

1kg (2 lb) broccoli or green beans 250g (8oz) red onion, peeled 75 ml (5 tbsp) chilli oil 2.5 cm (1 inch) piece ginger root grated 2 cloves garlic, thinly sliced 250g ( 8 oz) red tomatoes, quartered 250g (8oz) cannellini beans, cooked weight 1 small piece fresh chilli, diced 60 ml (4 tbsp) tamari sauce (wheat free soy sauce) 1 large handful cilantro (coriander), chopped 15 ml (1 tbsp) sesame seeds

Method

Cut broccoli into suitable size florets and steam until just beginning to soften but with some bite. Refresh in very cold water and leave to drain. Cut onion in half from tip to root and cut into thin slices. Heat half oil and slowly cook onion until soft. Add grated ginger and garlic. Transfer to plate. In same pan heat remaining oil and sauté broccoli quickly to heat through. Add tomatoes for 1 minute stirring. Add cannellini beans, tamari sauce, diced chilli and half cilantro (coriander). Place in warm serving dish and sprinkle with sesame seeds and rest of cilantro (coriander).



Grain Dishes

Spicy Brown Rice Serves 4

Ingredients

30ml (2 tbsp) olive oil 2.5ml (½ tsp) chilli powder 5ml (1 tsp) ground turmeric 250g (9oz) brown basmati rice 625ml (21 fl oz) vegetable stock 1 leek, trimmed, cleaned and sliced 75g (3oz) zucchini (courgettes), thinly sliced 75g (3oz) small broccoli florets 175g chestnut mushrooms, sliced 30ml (2tbsp) chopped parsley

Method

Heat oil in saucepan and fry spices and rice for 4 minutes. Pour on vegetable stock, bring to boil and stir. Lower heat, cover and simmer for 20 minutes. Stir in vegetables, cover and continue to simmer for 15 minutes. Fold in chopped parsley and serve.



Millet Pilaf Serves 4

Ingredients

30 ml (2tbsp) water 1 large onion, chopped 1 clove garlic, crushed 2 carrots, diced 10 ml (2 tsp) ground cilantro seeds (coriander) 175g (6oz) millet 600ml (20 oz) vegetable stock 225g (8oz) broccoli florets Small bunch parsley Freshly ground black pepper

Method

Heat water in sauce pan and cook onion for 5 minutes. Add carrots, ground cilantro and garlic and cook for 5 minutes more. Add millet and stock, bring to boil and simmer with lid on pan for 15 – 20 minutes until water has been absorbed. Add broccoli and cook for 5 further minutes. Season with freshly ground black pepper to taste and fold in chopped parsley.



Millet Chilli Serves 4

Ingredients

2 tbsp (30 ml) water 600 ml (20 oz) vegetable stock 1 onion, finely chopped 2 sticks celery, thinly sliced 2 zucchini (courgettes) finely diced 1 clove garlic, crushed 175g (6oz) millet 225g (8 oz) broccoli florets 200g (8 oz) cooked red kidney beans (from 4oz raw) 5ml (1 tsp) cayenne pepper or 10 ml (2 tsp) paprika for less heat Freshly ground black pepper 15 ml (1tbsp) fresh basil leaves, chopped 15 ml (1 tbsp) fresh cilantro (coriander), chopped

Method

Heat water in saucepan and cook onion for 5 minutes. Add carrots, celery, garlic and cayenne or paprika and cook for a further 5 minutes. Add millet, vegetable stock and kidney beans and bring to boil. Cover and simmer 15 – 20 minutes until the water has been absorbed. Add broccoli florets and zucchini and cook for 5 minutes more. Season with black pepper and fold in fresh herbs before serving.

Note: Try it topped with a large spoonful of relish.



Inca Salad Serves 4

Ingredients

100g (1 cup/4oz) quinoa, rinsed very well and drained 2 cups (500 ml)vegetable stock ½ large cucumber, peeled, seeded, and diced 2 medium tomatoes, finely chopped 50g (½ cup/2oz) peas ½ red pepper, seeded and diced 100g (¾ cup/4oz) cooked chickpeas ¼ cup (1 oz) scallions,(spring onions) thinly sliced ¼ cup (1 oz) parsley finely chopped ¼ cup (1oz) fresh mint finely chopped 1 ripe avocado, peeled and diced.

Dressing

30 ml (2 tbsp) cup freshly squeezed lime juice 21 ml (1½ tbsp) vegetable stock Freshly ground pepper 1 clove garlic, pressed or minced ¼ tsp chipotle chili pepper

Method

In a medium saucepan heat the quinoa and stock until boiling. Reduce heat and simmer until water is absorbed and quinoa fluffs up, about 15 minutes. Drain any excess water and set aside to cool. Combine all of the vegetables in a large bowl. Add the quinoa and mix well. Whisk the dressing ingredients together and pour over the salad. Mix well and refrigerate until chilled. Taste before serving, and add more lime juice as necessary (it should be tangy).



Peru Salad Serves 2 - 4

Ingredients

1 cup (4oz) quinoa 500 ml (2 cups) water 1/2 red bell pepper, chopped 25g (¼ cup/1 oz) diced red onion 50g (½ cup/2oz) cup fresh corn (about 1 ear) 50g (½ cup/2oz) frozen peas, thawed 15 ml (1 tbsp) apple cider vinegar 10 ml (2 tsp) fresh lemon juice 30 ml (2 tbsp) water 7.5 ml (1½ tsp) Dijon mustard 5 ml (1 tsp) chopped fresh rosemary 2.5 ml ( ½ tsp) seasoned salt, such as Herbamare Pepper to taste

Method

Rinse quinoa thoroughly. Put water in medium saucepan and bring to boil. Add quinoa, bring back to boil then reduce to a simmer, cover and cook about 15 minutes, until water is absorbed. Stir in the bell pepper, onion, corn and peas. In a small bowl, whisk together the vinegar, lemon juice, water, mustard and rosemary. Stir into the quinoa mixture. Season to taste with seasoned salt and pepper.



Citrus Toasted Millet Serves 4

Ingredients

225g (8oz) millet 2 leeks, well washed and sliced 2 cloves garlic, crushed 15 ml (1 tbsp) ground cilantro (coriander) Grated zest and juice of 1 orange 600 ml (20 oz) vegetable stock 150g (5oz) Savoy cabbage, shredded 425 g can pinto beans, drained or 225g (8 oz/ 1 ½ cups) fresh cooked beans Handful each of mint and parsley, chopped

Method

Preheat broiler (grill) to medium high. Spread out the millet on a baking sheet and toast gently for 3 – 4 minutes until pale golden. Do not allow to brown. Heat 45 ml (3 tbsp) stock in saucepan and cook leeks stirring for 2 minutes until softened. Add garlic, coriander and millet and cook stirring for 1 minute. Add orange juice, zest, rest of stock and cabbage and bring to boil. Cover and simmer for 5 minutes stirring occasionally. Stir in beans , caver and cook for a further 3 minutes until millet and cabbage are just tender and liquid has been absorbed. Sprinkle with fresh herbs.



Nutty Rice Salad Serves 4

Ingredients

225g (8 oz) brown basmati rice, washed 525 ml (18 fl oz) water 6 radishes, trimmed, washed and sliced 50g (2 oz) fresh bean sprouts 2 sticks celery 50g (2 oz) walnuts 15 ml (1 tbsp) fresh cilantro (coriander), chopped

Dressing

30 ml (2 tbsp) orange juice 30 ml (2 tbsp) walnut oil or olive oil 1 clove garlic, crushed 5 ml (1 tsp) fresh root ginger, grated 10 ml (2 tsp) apple cider vinegar A little Celtic salt (optional) Freshly ground black pepper to taste

Method

Bring water to the boil and add rice. Stir once and turn heat down and simmer covered for 25 – 30 minutes until rice is cooked. Prepare dressing by mixing all ingredients together in lidded container and shake well. Pour dressing over rice while warm to absorb flavors. Prepare salad ingredients and add to rice when cool. Place into a serving dish and sprinkle with cilantro (coriander).



Speedy Stuffed Red Peppers Serves 4

Ingredients

4 red bell peppers 12 oz cooked rice 8 tomatoes, skinned and chopped 8 scallions (spring onions), trimmed and chopped 30 ml (2 tbsp) stoned green olives, chopped 90 ml (6 tbsp) olive oil 30 ml apple cider vinegar 1 large clove garlic, peeled & crushed Small bunch parsley chopped

Method

Cut peppers in half through stem and cut out seeds leaving stem. Cook for 10 – 15 minutes in steamer until soft but retaining their shape. Put aside and leave to drain. Make dressing by whisking oil, vinegar, and garlic together. Add tomatoes, olives, scallions and parsley to rice and mix well. Add enough dressing to moisten. Spoon rice mix into pepper halves and arrange on serving plates.

Top with a spoonful of relish from dressings section.



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Documents

“50 Easy & Delicious Recipes For Detox & Cleansing” · 2008-07-07 · 50 Easy & Delicious Recipes for Detox & Cleansing © Sandy Halliday 2008, All Rights Reserved Page 2