Juices + Smoothies Recipe Booklet

Transcript

RECIPE BOOKLET J U I C E S + S M O OT H I E S Green Lemonade 1 head romaine lettuce 5-6 stalks kale 1-2 apples 1 whole lemon, peeled 1 inch fresh ginger Process all ingredients through your juicer. Drink within 30 minutes or seal in an airtight container and store in your fridge for up to 24 hours. Liquid Enzymes Pineapple contains a powerful enzyme called Bromelain, that not only aids in digesting food and stimulating kidney function, but also inhibits the growth of cancerous cells ½ pineapple 1 lemon 1 cucumber 4-5 stalks kale large handful cilantro Process all ingredients through your juicer. Drink within 30 minutes or seal in an airtight container and store in your fridge for up to 24 hours. Blood Booster 8-10 large carrots ½ red beet 1 stalk celery 1 bunch parsley 1 lemon Process all ingredients through your juicer. Drink within 30 minutes or seal in an airtight container and store in your fridge for up to 24 hours. Veg Out 3 leaves swiss chard 1 cucumber 1 golden beet 2 stalks celery 1-inch ginger Process all ingredients through your juicer in this order. The color of this juice is reason enough to make it! Drink within 30 minutes or seal in an airtight container and store in your fridge for up to 24 hours. © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET Clean Greens 1 grapefruit, peel and pithe removed 1 pear 4 stalks celery 1/2 cucumber 1 bunch spinach Process all ingredients through your juicer. Drink within 30 minutes or seal in an airtight container and store in your fridge for up to 24 hours. Quick Energy 1 apples 4 carrots 1 small beet 1 orange, peeled Process all ingredients through your juicer. Drink within 30 minutes or seal in an airtight container and store in your fridge for up to 24 hours. Stomach Aid Have a stomachache? Fennel promotes digestion and reduces inflammation with a phytonutrient called anethole. Fennel is also a great source of Vitamin C, folate, and potassium. 1 pear 1/2 cucumber 1/2 bulb fennel handful fresh mint 1/2 cup filtered water (optional) Process all ingredients through your juicer. This is a sweet juice so you may want to dilute it with the filtered water. Liver Detox Bitter greens like dandelion, beet, and arugula help detoxify the liver and stimulate kidney function. They also contain high amounts of calcium, iron, and potassium. 1 cup dandelion greens 1 cup arugula 4-5 beet greens (tops of beets) ½ cucumber 1 bunch parsley 1 lime 1 apple (optional for sweetness) Process all ingredients through your juicer. Drink & feel clean! © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET Cold Cure When you have a cold, this is your go-to juice! Garlic is one of nature’s most powerful antibiotics, paired with immune boosting ginger and circulation stimulating cayenne. 1 carrot 1/2 red beet 1 cucumber 2 stalks celery 2 cloves garlic 1/2 inch ginger pinch cayenne Process all ingredients through your juicer. Pour into a glass and stir in a large pinch of cayenne. Hold your nose and drink up! Basic Nut Milk I cup nuts or seeds (almond, macadamia, cashew, brazil nut, hemp seeds) 4 cups filtered water Pinch sea salt or Himalayan pink salt Optional: 1-2 tbsp maple syrup, honey, dates, or stevia to sweeten 1 tsp vanilla, for vanilla milk 1 tbsp coconut oil, for added creaminess Blend well in a high-speed blender. Strain in nutmilk bag, cheese cloth, or other fine mesh strainer to separate the pulp from the liquid. Discard the pulp and store in an airtight container in your fridge for 3-5 days. Orange Greensicle Smoothie 1 cup nut milk 2 oranges, peeled & chopped 1 cup spinach 2 dates 1 tbsp coconut butter 1 tsp vanilla extract pinch of Himalayan pink salt Combine all ingredients in a high-speed blender. Pour into a glass and enjoy! Muscle Recovery Smoothie 1 frozen banana 1 cup frozen strawberries 1 cup fresh spinach ½ cup fresh beet juice ½ cup nut milk 1 tsp cinnamon 1 tsp flax oil Combine all ingredients in a high-speed blender, blend until creamy. Pour into a glass and enjoy! © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET Ultimate Superfood Smoothie 1 cup almond milk 1/2 cup coconut water 1 frozen banana 1/2 cup frozen berries 1 large handful spinach 1 tbsp coconut butter 1 tbsp ground flax 1 tbsp hemp seed 1 tsp spirulina 1 tsp chia seeds 1 tsp cacao nibs Combine all ingredients in a blender and blend until creamy. Morning Milkshake 1 cup almond or hemp milk (see basic nut milk recipe) 4 stalks celery 1-2 stalks kale or handful spinach 1 cup frozen mango chunks or frozen strawberries 1 apple, cored ½ lemon, peeled ½ avocado Optional Supplements: 1 tsp Vitamineral Greens powder (or any greens powder) 1 tsp flax oil 1 tsp bee pollen cacao nibs, to garnish unsweeted organic coconut flakes, to garnish Combine all ingredients except the cacao nibs and coconut flakes. Blend in a high-speed blender until creamy. Pour into a glass and garnish with cacao nibs and coconut flakes. Blueberry Almond Butter Smoothie 1 cup nut milk (see basic nut milk recipe) 1 cup frozen blueberries 1 frozen banana 2 cups spinach 1 tbsp almond butter 1/4 tsp cinnamon Optional Supplements: 1 tbsp Vitamineral Green powder 1 tbsp flax oil ½ tsp maca powder ½ tsp ashwagandha In a high-speed blender, combine all the ingredients. Blend well. Pour into a glass and garnish with bee pollen and fresh blueberries. © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET Pineapple, Ginger & Sprout Green Smoothie 1/4 cup sprouts 1 cup baby spinach 1 cup pineapple, frozen 1 banana, frozen 1 cup water ½ inch fresh ginger, minced 1 tsp spirulina 3-4 ice cubes Place ingredients into a high-speed blender, blend until smooth and creamy. Enjoy! Strawberry, Avocado, Coconut Smoothie 1 cup frozen strawberries 1 cup young coconut water ½ cup young coconut meat 1/4 avocado, peeled and pitted 1 vanilla bean, seeds scraped 3-4 ice cubes Place ingredients into a high-speed blender, blend until smooth and creamy. Enjoy! Vibrant Green Smoothie 1/2 head romaine lettuce, chopped 3-4 stalks organic celery 3-4 leaves kale 1 apple, cored and chopped 1 pear, cored and chopped 1 banana ½ fresh lemon, peel removed 1/3 bunch cilantro and parsley large handful mint Add water and chopped head of romaine to blender. Blend at a low speed until smooth. Add celery, apple, and pear and blend at high speed. Add cilantro and parsley. Finish with banana and lemon. © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET Weekly Detox Smoothie Juice and pith of 1 lemon only (throw out the peel) 2 pears, seeded and cored 2 apples, seeded and cored 2 tbsp flax oil 1 tbsp aloe juice ½ tsp turmeric ¼ tsp sea salt Pinch cayenne pepper 3-4 cups filtered water Combine all ingredients in a blender and blend until creamy. Creamy Cleanse Smoothie 2 pears, cored 1 bunch parsley, chopped 1 cup spinach 1 lemon, peeled 1 lime, peeled 1 tbsp flax oil 1 tbsp cold-pressed coconut oil 2 probiotic capsules, opened 1 cup water pinch of Himalayan pink salt Wash your greens thoroughly. In a high-speed blender, open your probiotic capsules and pour in the powder. Throw away the capsules. Remove the rinds from the lemon and lime. Add the flax oil, pear, greens, lemon and lime and a cup of pure water. Blend for 1-2 minutes until smooth and creamy. Pour into a glass and enjoy! Hydrating Green Smoothie 1 grapefruit, peel and pithe removed 1 apple 1 cup frozen blueberries 2 stalks celery 1 cup spinach 1 tbsp flax oil 1 tsp Vitamineral Greens (or desired green powder) 1 cup water Combine all ingredients in a high-speed blender. Pour into a glass and enjoy! © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET T E AS , TO N I C S , + E L I X I R S Cleansing Tea No. 01 1 cup dried peppermint leaves 1/2 cup dried, chopped dandelion root 1/4 cup whole allspice berries 2 tbsp ground ginger root, dried 1-inch piece of licorice root, crushed 1/4 tsp cayenne pepper Optional: Juice of ½ lemon 1 tsp raw honey In a large bowl, combine all ingredients together. Transfer to a glass jar or airtight container, store in a dark, cool place. To brew the tea, pour one cup of boiling water over 1 tbsp tea mixture. Add 1 tsp raw honey or a squeeze of lemon juice. Cleansing Tea No. 02 2 tbsp chopped lemon grass 1 tbsp fresh chopped ginger root 1 tsp fresh chopped turmeric (if available), or 1 tsp turmeric powder 1 tsp ground cardamom seeds 1 tsp ground cinnamon ½ tsp cloves 1 tsp basil or holy basil leaves Optional: Juice of ½ lime 1 tsp raw honey In a large bowl, combine all ingredients together. Transfer to a glass jar or airtight container, store in a dark, cool place. To brew the tea, pour one cup of boiling water over 1 tbsp tea mixture. Add 1 tsp raw honey or a squeeze of lime juice. CCF Tea Cumin Coriander Fennel (CCF) is a tri-doshic tea – meaning it’s good for all bodytypes. Cumin and Coriander are also warming and drying, making CCF tea a valuable tonic for damp winter days. 1 tsp cumin seeds 1 tsp coriander seeds 1 tsp fennel seeds In a tea pot, add these three ingredients in equal parts. Pour in hot water and allow to steep for 10-15 minutes before drinking. © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET Turmeric Ginger Elixir This is a classic Ayurvedic recipe with a modern twist that warms the body and stimulates digestion. In Ayurvedic medicine, turmeric is the king of spices. It's most known for it's anti-inflammatory benefits and is used for a wide variety of treatments, from improving digestion and circulation by purifying the blood and cleansing the liver and gallbladder, to strengthening the metabolism. Black pepper helps assimilate nutrients in the body. 3 tbsp fresh ginger, grated 3 tbsp fresh turmeric, grated (or 2 tbsp turmeric powder) 5 whole black peppercorns 1 tsp cinnamon ½ tsp cardamom powder pinch salt 1 tsp ghee (clarified butter) 4 cups nut milk (I like making macadamia nut milk for this recipe) In a saucepan, add the ghee and spices. Heat for 2-3 minutes letting the spices open up before adding the liquid. Once fragrant, add your milk of choice. I like using macadamia or almond milk in this recipe. If you prefer a lighter tea, use water instead of nut milk. Allow to simmer at low heat for 10 minutes before serving. Cooling Summer Hibiscus Tonic 2 quarts water ½ cup raw honey 1 cup dried hibiscus flowers 2 cinnamon sticks 3 limes, juiced Pour the water and the sweetener in a large saucepan. Add cinnamon and heat until boiling. Remove from heat. Stir in the dried hibiscus flowers and let steep for 20 minutes. Strain liquid into a pitcher and discard the whole ingredients. Stir in the fresh lime juice. Store this as a chilled concentrate and dilute with equal parts water when ready to drink © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET B R E A K FA S T Coconut Probiotic Yogurt 3 cups young thai coconut meat (about 3 coconuts) ½ cup fresh coconut water 3 tbsp coconut butter (*optional*) 1 tsp probiotic powder (about 5 capsules) Using a heavy cleaver or machete, lay your coconut on its side and carefully cut the top off. Remove the top shell, then pour the coconut water into a jar. Once empty, turn the coconut right side up and quickly chop it in half. Using a spoon, scrape the meat out of the coconut, run under cool water to rinse off any pieces of the husk or shell. Repeat with remaining coconuts. Add the coconut meat, water, and butter into a high-speed blender. Blend until creamy. Add the probiotics to the mix and blend again on low until well combined. Transfer to a bowl. Cover with a porous cloth, like a cheesecloth, to allow the air to flow while keeping the bugs out. Place in a cool, dry area out of direct sunlight and allow to ferment for 8-12 hours. The longer the ferment time, the tarter the yogurt. If you want a sweeter, less fermented yogurt, start with 6 hours and taste from there. Chakra Summer Fruit Salad with Sweet Tahini Sauce Red – Root Chakra: 10 red cherries, pitted & sliced Orange – Sacral Chakra: 1 papaya, seeded & cubed Yellow – Solar Plexus Chakra: 2 yellow peaches, pitted & chopped Green – Heart Chakra: 2 kiwis, peeled & chopped Blue – Throat Chakra: 1 cup blueberries Indigo/Violet – Third Eye Chakra: 1 cup blackberries, sliced in half White – Crown Chakra: ¼ cup shredded dried coconut + 4 dates, pitted & sliced + 2 tbsp crystallized ginger, grated Choose fruits representing every color of the rainbow. Wash and prepare with love and gratitude. Drizzle with tahini sauce and sprinkle with shredded coconut, grated crystallized ginger, and chopped dates. Sweet Tahini Sauce
 ¼ cup tahini
 1 tbsp raw honey 2 tbsp orange juice
 ¼ tsp cinnamon
 ¼ cup water Combine all ingredients in a high-speed blender, blend until creamy. Store in an airtight container in your fridge for up to 5 days. © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET Pumpkin & Berry Chia Cereal ½ cup chia seeds 1 tsp maca powder ¼ cup pumpkin seeds ½ cup blueberries ½ cup strawberries ½ tsp cinnamon ½ tsp vanilla 3 cups almond milk Place all ingredients in a mixing bowl and stir well. Wait 5-10 minutes for the dry ingredients to become hydrated and the cereal to thicken. Add more liquid if needed. Warm Quinoa Porridge 1/2 cup slivered almonds 1 cup dry quinoa 1 cup water 1 1/2 cups nut milk or coconut milk 1 tbsp maple syrup 1/4 tsp sea salt 1 tsp ground cinnamon ½ tsp ground nutmeg 1/3 cup pitted dates, chopped into small pieces In a medium pot, add the slivered almonds and toast for 1 minute, until lightly golden brown. Remove and set aside. Using a sieve, rinse quinoa until the water runs clear. To the medium pot (use the same one as you did for the almonds), add the quinoa, water, milk, cinnamon, nutmeg and salt to a boil. Reduce the heat to a simmer and allow to cook until all of the liquid has absorbed, about 12-15 minutes. Turn the heat off and fluff the quinoa with a fork. Quick Cacao Breakfast Granola ½ cup chia seeds 1 tbsp raw cacao powder 1 tsp maca powder 1 tsp hemp seed ¼ cup goji berries ¼ cup almonds, chopped 1 fresh banana In a bowl, combine the chia seeds, cacao, maca and hemp seed. Add 1 cup water and stir until well incorporated. Keep stirring as the seeds soak up the water, adding more if needed. In a blender, or by hand, chop the almonds. Add the almonds, goji berries and sliced banana to the bowl. Enjoy. © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET Blueberry Amaranth Pancakes Dry ¾ cup amaranth flour ½ cup quinoa flour ½ cup golden flax meal 1 tbsp arrowroot powder 1 tsp ground cinnamon ½ tsp mesquite powder ½ tsp pink salt Wet 1 cup frozen wild blueberries, thawed ½ tsp apple cider vinegar 1 cup hemp milk (or any nut/seed milk of your choice) 1 tbsp raw honey 4-5 drops Young Living orange essential oil In a large mixing bowl, combine all your dry ingredients first. Stir in your wet ingredients, adding in the coconut oil and essential oils last to mixture. Add more liquid if needed, consistency should be a little thicker – not too runny, but not too stiff. Heat your skillet on low heat. The trick to a good pancake is to avoid cooking it too quickly, burning the outside while the inside is still runny. I’ve blackened many a pancake before learning to take my time and keep the burner on low. When the pan is ready, coat with coconut oil, olive oil or ghee. Spoon in 2-3 spoonfuls of the batter, use your spoon or spatula to spread into a 4-5” pancake. Cook 3-4 minutes on each side, flipping when evenly browned. To serve, spread with coconut butter, nut butter, or your butter of choice. I used almond butter, raw honey and fresh organic blueberries here. I’m also a fan of warm Grade B maple syrup, a little bit of orange zest, and a dash of cinnamon for these pancakes, too! Makes four 5-inch pancakes © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET S A L A D S , S O U P S , + S T E WS Chopped Summer Salad 4 cups spinach 2 cups arugula ¼ cup chopped basil 4 radishes, chopped 2 peaches, chopped 10 blackberries, halved 1 avocado, chopped ½ cup pumpkin seeds ¼ cup hemp seeds Combine all ingredients in a large bowl. Toss with vinaigrette before serving. Vinaigrette ¼ cup olive oil ¼ cup flax oil ¼ cup chopped dill 2 lemons, juiced 1 tbsp lemon zest 1 tbsp honey salt & pepper, to taste In a small bowl, whisk together the oils, lemon juice, and honey. Add the salt and pepper to taste, then fold in the chopped dill. Pour over salad and toss lightly Massaged Kale Salad ½ bunch kale, washed & torn 1 avocado 1 lemon, juiced 1 tbsp nutritional yeast ¼ tsp sea salt ½ chopped cucumber handful sprouts handful pumpkin seeds In a large bowl, add the torn kale, avocado, lemon juice, salt. Using your clean hands, begin to massage the kale, mixing in the avocado well to allow the oils and acid of the lemon juice break down the tough kale leaves. Add nutritional yeast and toss again. Top with sprouts, chopped cucumber, and pumpkin seeds. Serve & Enjoy. © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET Hemp Seed Tabbouleh with Radish & Fresh Herbs 1 cucumber, peeled & diced 4 radishes, diced 1 bunch parsley, finely chopped 1 cup mint leaves, finely chopped 2 cloves garlic, minced or grated ½ cup hulled hemp seeds ¼ cup olive oil ½ tsp Himalayan pink salt (or sea salt of your choice) *salt to taste juice of 2 lemons Peel and halve your cucumber lengthwise, then use a spoon to scrape seeds from your cucumber. Cut into lengthwise strips, then dice cucumber into small cubes. Place into a large bowl, then add in the remaining chopped ingredients. Toss with olive oil, lemon juice and salt. Grind in fresh pepper to taste, add more salt if desired. Green Goddess Salad Salad 1 head broccoli, broken or chopped into small florets 3 cups fresh watercress 1 ⁄2 cup sunflower seeds Salt and pepper Green Goddess Dressing 1 avocado 3 tablespoons olive oil 1 tablespoon lemon juice 1 ⁄2 tablespoon cider vinegar 1 tablespoon agave 1 tablespoon minced fresh chives 1 teaspoon minced fresh tarragon 1 tablespoon dulse flakes 1 ⁄2 teaspoon salt 1 ⁄4 teaspoon pepper 1 cup water Blend all ingredients in a high-speed blender until smooth and creamy. Toss salad ingredients with enough dressing to generously coat. Season with salt and pepper to taste. Cucumber, Radish, Avocado Chopped Salad 1 cup diced cucumber (medium dice) ½ cup diced or julienned radish 1 diced avocado 2 T minced mint leaves 1 T lemon juice ½ T apple cider vinegar 1 T olive oil salt and pepper to taste Toss all ingredients—avocado should still be chunky, but provide a slight creaminess to the salad. Allow to marinate for approximately 10 minutes in the refrigerator before serving. Salt and pepper to taste. © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET Mixed Herb Salad 2 large handfuls sprouts ½ bunch cilantro, chopped ½ bunch parsley, chopped 1 handful mint, chopped 1 handful basil, chopped 1-2 lemons, cut in half crosswise 2-3 limes, cut in half crosswise 1/3 cup macadamia nut oil coarse sea salt 1-2 ripe avocados, pitted & chopped 1 large handful almonds, coarsely chopped 1 handful dried currants 1 handful hemp seeds 1 handful dulse flakes In a large bowl, combine all ingredients and toss in oil and squeeze in citrus, sprinkle with sea salt and serve. Quinoa Green Salad ¼ pound mixed baby greens or watercress 2 medium carrots, scrubbed and grated 2 stalks celery, chopped 1 cup quinoa Dash of tamari 1 tablespoon lemon juice 2 tablespoons olive oil Mix the greens with the grated carrot, celery and quinoa. Mix together the sesame seeds, tamari, lemon and olive oil until blended, drizzle over salad and toss. Shaved Fennel Salad 1 medium-large zucchini, sliced into paper thin coins 2 small fennel bulbs, trimmed and shaved paper-thin 2/3 cup loosely chopped fresh dill 1/3 cup fresh lemon juice 1/3 cup extra virgin olive oil, plus more if needed 1 tsp raw honey Salt & pepper, to taste 3 cups arugula 1/2 cup almonds, toasted Combine the zucchini, fennel and dill in a bowl and toss with the lemon juice, olive oil and 1/4 tsp salt. Set aside and marinate for 20 minutes. When you are ready to serve the salad, put the arugula in a large bowl. Scoop all of the zucchini and fennel onto the arugula, and pour most of the lemon juice dressing on top of that. Toss gently but thoroughly. Taste and adjust with more of the dressing, olive oil, lemon juice, or salt if needed. Let your taste buds guide you. Serve topped with almonds. © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET Moroccan Carrot Salad 1 tbsp cumin seeds
 1/3 cup extra virgin olive oil
 2 tbsp fresh lemon juice
 1 tbsp raw honey
 1/2 tsp fine sea salt, plus more to taste
 1/8 tsp cayenne pepper 10 ounces carrots, shredded 2 cups cooked chickpeas 2/3 cup dates, chopped 1/3cup fresh mint, chopped 1/4 cup chopped almonds To make the dressing, first toast the cumin seeds in a dry skillet for a minute until lightly browned. Let cool, then grind to a powder with a mortar and pestle or coffee grinder. In a small bowl or jar, whisk together the olive oil, lemon juice, honey, ground cumin, salt, and cayenne pepper. Set aside. In a medium bowl, combine the carrots, chickpeas, dates, mint, and almonds. Gently toss until everything is evenly coated. Serve immediately, or cover and refrigerate until ready to serve. Cleansing Cabbage Salad 1 medium-sized head of red cabbage, outer leaves and core removed, finely shredded ½ medium-sized head of green cabbage, outer leaves and core removed, finely shredded 3 carrots, peeled and finely shredded 1 c cilantro, finely chopped 5-6 nori sheets, chopped ½ cup dulse flakes 4 tbsp extra virgin olive oil 2 tbsp coconut aminos (or tamari, a wheat-free soy sauce) 2 tbsp flax oil 4 tbsp raw apple cider vinegar 2 tsp honey 2 tbsp sesame seeds sea salt/pepper to taste If you have a food processor, use the grating attachment to shred the cabbage and carrots. Otherwise, use your knife to finely chop the cabbage and hand grater to shred the carrots. Chop your cilantro and toss with cabbage and carrots in a large bowl. In a separate bowl, make the dressing by combining olive oil, flax oil, apple cider vinegar, coconut aminos and honey. Whisk well. Pour the dressing over the cabbage mixture, add sesame seeds, nori and dulse flakes and toss. Add sea salt and pepper to taste. To serve, garnish with an extra sprinkle of sesame seeds or gomashio and a sprig of cilantro. Note: If you're on the Candida Diet or trying to keep it sugar-free, omit the honey. © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET Raw Antioxidant Soup 2 cups arugula ½ bunch parsley 2 lemons, peeled 1 avocado 1 tomato ½ tsp Celtic grey mineral sea salt 1 tbsp miso 3 tbsp hempseed oil handful pumpkin seeds Shave the outer skins of the lemon, leaving the white pith and seeds intact. Blend all ingredients, add purified water to reach a thick, soupy consistency. Warming Green Soup with Ginger 1 large yellow onion 2 tablespoons olive oil 1 1/2 teaspoons sea salt, plus more to taste 1 large sweet potato 1 large leek, white and light green parts 1 bunch spinach 1 large bunch green chard 3 tablespoons chopped fresh ginger 2 cups vegetable broth 2-4 teaspoons fresh lemon juice freshly ground black pepper Chop the onion and cook it slowly in the olive oil with a sprinkle of salt, stirring now and then, over low heat until it is soft and golden, about half an hour. Meanwhile, peel and dice the sweet potato and put it in a large soup pot with 4 cups (1 liter) water and a teaspoon of sea salt. Thoroughly wash the leek, spinach, and chard, chop them coarsely, and add them to the pot, along with the chopped ginger. Bring the water to a boil, then lower the heat and simmer the soup, covered, for 30 minutes, or until the vegetables are completely tender. Add the caramelized onions when they are ready. When the vegetables are soft, add the vegetable broth (you can add less if you like a thicker soup) and decide whether you want your soup chunky, like this, or smooth. If the latter, puree the soup in a blender, in batches, or with an immersion blender until it is smooth. Stir in 2 teaspoons of the lemon juice and a few grinds of black pepper. Taste, and correct the seasoning with additional salt or lemon juice. Simple Warm Celery Soup 8 stalks of celery 1 avocado 1 lemon, rind removed ¼ cup dill 1 tsp turmeric powder ½ cup boiling water sea salt, to taste pepper, to taste In a highspeed blender, combine all ingredients except the water and blend until creamy. Add water and blend again until you’ve reached the desired consistency. Add salt & pepper to taste. © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET Basic Miso Soup 4 cups water 1/3 cup white or red miso paste 1 green onions (scallions), chopped 1 tbsp shredded nori 1/2 tsp sesame oil In a medium saucepan, bring water to a slow simmer and add seaweed. Allow to simmer at least 5-6 minutes. The longer you simmer the seaweed, the less of a salty ocean flavor it will have. Reduce heat to very low and add the rest of the ingredients. Stir until miso is well dissolved. Its best not to boil the miso, as this will ruin some of it's healthy properties as well as change the flavor of the soup. Watercress & Asparagus Soup 2 tbsp olive oil 1 bunch asparagus, chopped 5 garlic scapes, chopped 1 shallot, sliced 1 bunch watercress 1 tbsp ghee 1 avocado ½ cup flat-leaf parsley, chopped 2 cups water 2 tbsp lemon juice Himalayan pink salt, tt Pepper, tt Garnish Options Garlic crème Chopped avocado Watercress leaves Chopped asparagus tops Sliced radishes or dehydrated radish chips *Cooked Quinoa In a medium soup pot, heat the olive oil. Add the shallot, garlic scapes and asparagus to the pot, sautée a few minutes until the asparagus is tender. Reduce to low heat, add the watercress and ghee, stir well and cook for 2-3 minutes. Transfer mix to a high-speed blender, add the avocado, fresh parsley, lemon juice, and water. Purée until creamy. Taste and season with salt & pepper. To serve, pour into individual bowls and garnish with chopped avocado, asparagus tops, and baby watercress leaves. Sliced radishes also make a lovely garnish, I dehydrated mine overnight to make crispy radish chips as a topping. For a heartier meal, pour soup over a large scoop of cooked quinoa. © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET Snap Pea, Dill & Parsley Soup 1 cup shelled snap peas 1 bunch parsley 1 avocado 2 tbsp chopped dill 1 clove garlic juice of 1 lemon 1 tbsp olive oil 1 ½ cups water ½ tsp Himalayan pink salt fresh cracked pepper Garnishes Chopped avocado Handful shelled snap peas Sprinkle of black lava salt A sprig of dill Combine all ingredients in the blender. Add salt and pepper to taste. Pour into a bowl and add garnishes. Serves 2-3 © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET Kitchari (Ayurvedic Stew) 1 cup sprouted mung beans (moong dal) ¾ cup brown rice 2 pieces kombu 2 bay leaves 10 cups water 2 tbsp ghee (use coconut oil for vegan variation) 2 tbsp yellow mustard seed 2 tbsp coriander seeds 2 tbsp turmeric powder 2 tbsp ginger, fresh grated or powder 1 tbsp cumin seeds 1 tsp fennel seeds 1 tsp fenugreek seeds ½ tsp cinnamon ¼ tsp asafoetida ½ tsp Himalayan pink salt Optional: 1 cup kale, chopped 1 cup zucchini, diced 2 carrots, diced Combine the mung beans, rice, kombu and bay leaves in a large pot. Add 10 cups of water to start, or enough to cover mixture with 3-4 inches of water. Bring to a boil, then reduce heat to a simmer. While bringing to a boil, heat a separate sauce pan. Add in your ghee or coconut oil if using, then stir in all your spices. On low, heat the spices gently to release the aromas – careful not to burn. Then pour into your pot of rice/dal. Continue to cook on low for about 45 minutes. Check occasionally and stir to make sure nothing sticks to the bottom of the pot. For very well cooked and soupy kitchari, add more water until desired consistency. Variations for Pitta: Avoid mustard seeds and ginger Increase fennel seeds Variations for Kapha: Increase ginger Add ¼ tsp clove powder and cardamom powder Omit ghee and coconut oils © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET MAIN DISHES Hummus Chard Wrap Bean-Free Hummus 4 cups peeled and chopped zucchini 1 cup tahini 1 cup lemon juice 1 clove garlic 1 tsp ground cumin 1 tsp ground coriander 1/4 tsp cayenne 6 tablespoons olive oil 3 to 4 tablespoons water* Salt and pepper (to taste) Blend all ingredients in a high-speed blender until smooth. Use water sparingly, as often the zucchini is water dense enough. Wrap 6 to 12 large lettuce leaves (Swiss chard or romaine) 1 cup pitted, chopped sun-dried olives 4 tablespoons chopped fresh herbs (parsley, basil, mint) Salt and pepper Olive oil for garnish Finish Fill each lettuce leaf with a generous amount of hummus. Top with a few chopped olives and garnish with fresh herbs. To finish, season with salt, pepper, and an extra drizzle of olive oil. © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET Sweet Potato Falafal Wraps Falafel 2 large sweet potatoes 1 cup chickpea flour (or quinoa flour) 2 tbsp ground cumin 1 tbsp ground coriander 1 tsp smoked paprika 2 cloves garlic, minced or grated 1/2 cup chopped cilantro 1 tbsp olive oil juice of 1 lemon 1 tsp Himalayan pink salt (or sea salt of your choice) pepper Preheat oven to 375 degrees. Wrap whole sweet potatoes individually in foil, place on a baking sheet in oven and roast for 1 1/2 hours, or until soft. Remove from oven and allow to cool before removing skins. Turn the oven down to 325 degrees. Peel off and discard the skins. Place in bowl and mash with a fork. Add remaining ingredients and mix until well combined. Line a baking sheet with parchment paper. Shape falafel mixture into small 2-inch loosely formed balls, spacing evenly on your baking sheet. Sprinkle each falafel ball with paprika. Place into the oven and bake for 30-45 minutes. Makes 32 falafel balls Garlic Tahini Sauce 1 cup tahini paste 2 cloves garlic, grated juice of 2 lemons juice of 1 orange 1 tsp Himalayan pink salt (or sea salt of your choice) 1 cup water Combine all ingredients in a blender. Blend until well combined. Store leftovers in an airtight container in your fridge for up to 1 week. Makes 2 cups To assemble: Take two large swiss chard leaves and turn them with the spine facing up. Then take a spoon and run it along the spice of each leaf to crush and flatten it, this makes it easier to roll and eat. Lay one leaf on top of the other for a double layer wrap. Drizzle several heaping spoonfuls of the tahini sauce along the center, then layer with chopped cabbage, sliced tomato, and the warm falafel. Garnish with fresh parsley and a sprinkle of za'atar. © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET Raw Burritos Cumin Walnut "Meat" 1 cup walnuts 10 sundried tomatoes, soaked for 1-2 hours 1-2 tbsp olive oil 1 tsp chili powder 1 tbsp ground cumin 1/2 tsp ground coriander In food processor, combine all ingredients and pulse several times until walnuts are broken down. Mexican Slaw 1/2 cup sunflower seeds 2 tbsp line juice 2 tbsp apple cider vinegar 1/8 tsp salt 1 tsp raw honey pinch cumin 1 cup shredded green cabbage 1/2 cup shredded red cabbage 1/4 c finely julienned carrot 2 T cilantro 1 green onion, thinly sliced Blend sunflower seeds, lime juice, vinegar, agave, salt, and cumin until smooth. Toss with the chopped veggies in a small mixing bowl. Guacamole 1 avocado 2 tbsp cilantro, chopped 1 lime, juiced 1/2 tsp cumin 1/2 tsp coriander 1/4 tsp salt pinch cayenne Combine ingredients in a bowl, keeping texture in mind. Should be a creamy yet chunky consistency. To assemble: Layer the guacamole, slaw and meat on a swiss chard or collard leaf. Fold sides in and wrap into a burrito. Slice diagonally across the center for a hearty raw vegan burrito. © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET Raw Pad Thai 1 package kelp noodles ½ head purple cabbage 2 carrots 1 zucchini 1 cup bean sprouts 1 bunch cilantro (reserve a little for garnish) Black sesame seeds 2-3 limes, cut in wedges Remove kelp noodles from package and rinse very well under cold running water. Set aside and let drain. Prepare all the vegetables. Slice the cabbage as thinly as possible (a mandoline is helpful). Using a vegetable peeler, slice the carrots and zucchini into ribbons zucchini, or use a spiralizer to make long noodles. Chop the cilantro, including the stems. Add the sprouts. Just before serving, pour the dressing over and fold to coat. Garnish with sesame seeds, a sprinkling of the extra cilantro and lime wedges on the side. Pad Thai Sauce 1 ½ cup cashews, soaked 1 inch fresh ginger, peeled 1 clove garlic ½ red chili pepper, seeds removed 1 tbsp maple syrup 1 ½ tbsp tamari (gluten-free soy sauce) 2 limes, juiced 1 tsp ground turmeric 10 coriander seeds 1 tbsp olive oil 2 cups water (or as needed) Soak cashews for at least 4 hours, overnight is best. Drain and rinse cashews well. Place in a high-speed blender and combine the rest of the ingredients and only 1 cup water. Add the remaining cup of water as needed until desired consistency is reached. The sauce should be thin enough to pour, but thick enough to coat the vegetables and kelp noodles. Season to taste. Store leftovers in the fridge. © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET Hearty Quinoa Bowl 2 cups quinoa 4 scant cups water 1 teaspoon Himalayan pink salt a few splashes of extra virgin olive oil 2 sweet potatoes, cut into 1/2-inch dice 1 large yellow onions, chopped 1 clove garlic, chopped 1 cup toasted nuts (walnuts, pine nuts, etc) 1-2 cups lightly cooked asparagus, cut into 1/2-inch segments Bring the quinoa, water and salt to a boil in a large thick-bottomed pot. Reduce heat and simmer for about 20 minutes or until the quinoa opens up revealing a little spiral and is soft and pleasant to chew. If there is any remaining liquid at this point, drain it off and set the quinoa aside. Warm a splash of olive oil in a skillet over medium-high heat, then add the potatoes and a couple pinches of salt. Toss to coat the potatoes and cover for a few minutes to allow the insides of the potatoes to sweat and cook. Uncover, toss again, then cook a few minutes longer (uncovered) until the potatoes start to get some color. Continue tossing every few minutes to get more color and crispness. When they are cooked through and pleasantly crunchy, season to taste with salt and scoop out onto a plate. Set aside. In the same skillet (no need to clean) warm another splash of oil. Add the onions and garlic and cook for 4-5 minutes or until they soften up a bit. Toss the quinoa with a splash of olive oil and lemon juice. Serve each bowl of quinoa topped with potatoes, onions, nuts and asparagus. Deconstructed Sushi Bowl 2 cups short-grain brown rice 3 1/2 cups water 2 tsp Himalayan pink salt 2 square sheets nori seaweed 6 ounces extra-firm tofu 1 orange, zested and juiced 1 lemon, juiced 2 tbsp raw honey 2 tbsp tamari (wheat-free soy sauce) 2 tbsp brown rice vinegar 1 avocado, peeled, pitted, and thinly sliced 3 tbsp gomasio Rinse and drain the rice two or three times. Combine the rice, water, and salt in a heavy saucepan and bring to a boil over high heat, cover, and simmer gently until the water is absorbed, about 45 minutes. Drain the tofu and pat it dry. Cut the block of tofu lengthwise through the middle to make four 1/4-to 1/2-inch thick sheets of tofu. Two at a time, cook in a dry skillet or well-seasoned skillet over medium-high for a few minutes until browned on one side. Flip gently, then continue cooking for another minute or so, until the tofu is firm, golden, and bouncy. Let cool, enough to handle, then cute crosswise into matchsticks. Repeat with the remaining sheets. To make the dressing, combine the orange juice lemon juice, and honey in a small saucepan and bring to a gentle boil. Cook for 1 or 2 minute, then add the shoyu and vinegar. Return to a gentle boil and cook another 1 or 2 minutes, until slightly thickened. Remove from the heat and stir in the zests. When the rice is done, stir in 1/3 cup of the dressing and add more to taste. Scoop the rice into individual bowls and top with the toasted nori, green onions, tofu, avocado slices, and a sprinkling of sesame seeds. © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET Sesame Miso Squash 2 pounds butternut squash (~3), halved, seeded, and cut into 1/2-inch inch thick pieces 2 tbsp toasted sesame oil 2 tbsp molasses 1 tsp tamari (wheat-free soy sauce) 2 tbsp maple syrup 1 heaping tbsp white or yellow miso 1/4 cup freshly squeezed orange juice 1 tbsp freshly squeezed lemon juice 1/4 tsp grated lemon zest 5 tbsp water 8 ounces organic extra-firm tofu, pressed, cut into 1/2-inch cubes Preheat the oven to 425F / 220C, with a rack in the middle. In a large bowl, toss the squash with 1 tablespoon of the sesame oil. Spread the squash on a parchment-lined or well-greased baking sheet in a single layer and roast for 40 minutes, turning over with a fork after 20 minutes. Or, until golden on both sides. In the meantime, in a medium-size bowl, whisk together the molasses, tamari, maple syrup, miso, orange juice, lemon juice, lemon zest, water, and the remaining tablespoon of sesame oil. Add the tofu, toss to coat, and set aside. When the squash is deeply golden on both sides, remove from the oven. Transfer the squash to a 2-quart baking dish. Pour the tofu mixture over the squash, and gently toss. Bake, uncovered, for 30 minutes, or until a good amount of the marinade boils off. Toss a couple times along the way. Finish under the boiler if you like, or if you like a bit of extra color on top. Remove from the oven, and season with salt, if needed. Finish with some toasted sesame seeds, chopped arugula, and/or herbs, and serve immediately with lemon wedges on the side (to squeeze on top). © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET S I D E S + S N AC K S Spiced Coconut Spinach 1 shallot 1 large clove of garlic 1/4 tsp fine-grain sea salt 1 tbsp ghee 1/4 tsp yellow mustard seeds 1/4 tsp whole cumin seeds 1/4 tsp red pepper flakes 1 cup finely sliced asparagus 2 cups spinach, well washed, and chopped squeeze of lemon 1 tablespoons unsweetened coconut, lightly toasted Place the shallot and garlic on a cutting board, sprinkle with the salt, and chop/mash everything into a paste. Heat the oil in your largest skillet over medium heat. Add the seeds, cover with a lid, and let them toast a bit. Remove the lid, stir in the red pepper flakes and let cook for a minute. Stir in the asparagus if you're using it, let cook roughly another minute, then stir in the garlic-shallot paste and all of the spinach. Keep stirring until the spinach starts collapsing a bit, and brightens up – about a minute. Finish with a bit of fresh lemon juice and the coconut. Sicilian Collard Greens with Pine Nuts and Raisins 1 bunch collard greens 2 tbsp pine nuts 3 cloves garlic, peeled and chopped 3 tbsp olive oil 3 tbsp raisins 2 tbsp balsamic vinegar Use a sharp knife to cut out the central rib and stem from each collard leaf. Rinse the leaves in the colander with cool water. In a dry skillet over medium heat, toast the pine nuts over medium heat for about 5 minutes or until golden. Shake the pan often to keep the pine nuts from burning. Transfer to a plate, and set aside. Place the garlic and oil in a large skillet, and sauté over medium heat for a minute. Add the damp collards and stir, then cover the pan and cook for 2 minutes longer. Add the raisins and pine nuts and stir. Cover and cook for 2 minutes. Stir in the balsamic vinegar, cover and continue to cook for a minute or two longer. Serve alone or over a bed of brown rice or quinoa. Green Beans & Dill 1 lb green or yellow beans, ends trimmed ½ cup olive oil 4 cloves garlic, minced or grated ¼ cup chopped dill On your stovetop, bring a pot of water to a boil and add the beans. Cook for 5 minutes until slightly tender. Drain the water then add the olive and garlic. Simmer on low heat for another 5 minutes until well coated and the garlic is lightly browned. Remove from heat and the chopped dill. Serve hot with fish or your favorite grain dish. © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET Sautéed Zucchini 2 tbsp extra virgin olive oil 5 medium garlic cloves, thinly sliced 3 medium shallots or new red onions, thinly sliced ¼ tsp Himalayan pink salt 2 medium zucchini, sliced into 1/4-inch thick coins 1 tbsp dill, chopped ¼ cup toasted almond slices In a large skillet heat the oil over medium-high heat. Stir in the garlic and cook until it starts to take on a hint of color. Stir in the shallots and a big pinch of salt, and cook until they start to soften, a couple minutes. Add the zucchini, stir to get it coated with a bit of oil, and arrange the coins in as much of a single layer as your pan permits. Cook until zucchini is lightly browned, remove from heat. Taste and adjust seasoning as needed. Simple Kale Chips 1 bunch kale 1/4 cup olive oil 1 lemon, juiced 1 tsp Himalayan pink salt or sea salt Optional: 2 tbsp nutritional yeast 1/8 tsp cayenne pepper Wash thoroughly, then tear the kale leaves into pieces. In a bowl, toss the kale with the olive oil, lemon juice, salt. Spread across the dehydrator sheets and dehydrate for 6-7 hours at 105 degrees. If you don’t have a dehydrator, preheat your oven to lowest temp, and spread kale across a baking sheet. Bake for 20-30 minutes, checking in frequently to make sure the oven isn’t getting too hot and burning the kale. Though technically this isn’t raw status, you can still enjoy some tasty kale chips using your oven. Roasted Red Beet Hummus 4 medium red beets, peeled and cubed 1 cup tahini paste 1 tbsp olive oil 2 cloves garlic 2 tsp cumin 2 tsp coriander 1 tsp Himalayan pink salt (or sea salt of your choice) juice of 1 lemon juice of 1 orange pinch cayenne Preheat your oven to 425 degrees. Peel and cube the beets, toss in olive oil and spread on a baking sheet. Sprinkle with salt and pepper. Roast for 30-45 minutes, or until beets are soft. Remove from oven and allow to cool. Transfer beets into a food processor of high-speed blender. Add remaining ingredients and puree until creamy. Adjust spices to your preference, adding more salt, cumin or coriander if desired. Transfer to a bowl and drizzle with olive oil before serving. Can be stored in an airtight container in your refrigerator for 4-5 days. © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET CONDIMENTS Basil Arugula Pesto 2 cups basil 1 cup arugula ¼ cup pine nuts ½ cup olive oil 1 clove garlic 1 tsp salt ½ lemon, juiced pinch black pepper Pulse all ingredients, excluding olive oil, in a food processor or cut by hand on a cutting board. Gradually pulse/add in the olive oil last. Serve as a dip or toss with raw zucchini pasta. Cilantro Coconut Chutney 2 bunches cilantro, stems removed ½ cup lemon juice ½ cup water 1 cup shredded dried coconut (unsweetened) 3 in. fresh ginger 1 tbsp raw honey 1 tsp Himalayan pink salt Remove the stems and wash the cilantro well. Add cilantro, lemon juice and water to a high-speed blender. Pulse until well combined. Add the remaining ingredients and blend into a paste. Store in an airtight glass container for up to one week. Serve with kitchari. Makes 16-20oz © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET D E S S E R T S + T R E AT S Simple Banana Ice Cream 2-3 frozen bananas, peel removed, cut into sections ¼ cup almond milk/coconut water/filtered water Remove peels from the bananas, cut into sections and freeze in a ziplock bag. When frozen, blend 2-3 bananas in a blender or food processor with a small amount of liquid. Add in cinnamon, raw cacao powder, strawberries, blueberries – or your choice of flavors and toppings for a delicious creamy raw vegan ice cream. Mint Chocolate Milkshake ¼ cup hemp seeds 2 tbsp raw cacao powder 1 avocado 1 large frozen banana 2 tbsp raw honey, agave, maple syrup or stevia handful fresh mint leaves pinch sea salt 1 cup water 4 ice cubes In a high-speed blender, combine all ingredients and blend until smooth. Garnish with cacao nibs and fresh mint. Raw Energy Bites ½ cup walnuts ½ cut pitted dates 1/3 cup raw cacao powder 1/3 cup maple syrup ½ cup almond butter ½ tsp vanilla extract ¼ tsp sea salt ½ cup whole almonds 2 cups shredded unsweetened coconut Place walnuts in a food processor and process until coarsely ground. Add the dates, and pulse until well combined with the nuts. Add the cacao powder, syrup, almond butter, vanilla and salt. Process until the mixture is thick and smooth. Add the almonds, and pulse a few times until well combined; you want them to remain in crunchy chunks. Form the mixture into a golf-ball size balls with your hands. Roll the balls in coconut. Place in a sealed container in the freezer until hardened. © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM RECIPE BOOKLET No Bake Chocolate Brownies Filling 1 cup walnuts 1 cup dates, pitted and soaked 1/4 cup raw cacao powder 1 tsp vanilla extract/powder 1/4 tsp sea salt Frosting 2 dates, pitted and soaked 1 avocado 1 tbsp virgin coconut oil ¼ cup raw honey ½ cup raw cacao powder Combine all ingredients in a food processor. Blend until the “dough” begins to clump into a big ball. Press into a pan. Allow brownie to set in the fridge for 1-2 hours. To make frosting, add the dates first to the food processor. Process for a minute until chopped, then add in the avocado, coconut oil and honey. Continue to process until creamy, adding in the cacao powder last and mixing until well combined. Remove brownie base from the fridge, spread the frosting evenly, cut into squares to serve. Baked Apple Fig Crumble Filling 2 apples, peeled, cored and diced 1 ½ cups of chopped fresh figs (or 1 cup chopped dried figs) 1 tsp of cinnamon powder ¼ tsp of ground nutmeg 1 tbsp of lemon juice Crumble 2 cups walnuts ½ cup raisins 2 tbsp of arrowroot powder 1 tsp of cinnamon ¼ cup of coconut oil pinch of salt Preheat the oven at 350 F. In a large bowl mix the lemon juice, apples, cinnamon, nutmeg. Mix in the chopped figs. Then, using a food processor, grind the raisins and coconut oil until a paste is formed, mix in the rest of the ingredients and blend until it’s all crumbled. Spread the crumble over the filling and bake for 30-45 minutes or until the fruit is soft and the top is starting to brown. Top with organic coconut milk/cream. © 2014 VIDYA, LLC | ALL RIGHTS RESERVED | VIDYACLEANSE.COM