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INTO THE NEW YEAR2014 NUTRIBLAST CLEANSEJanuary 6 - 10, 2014Our 2014 NutriBlast Cleanse will include a total of 3 dailyNutriBlasts (two more substantial Blasts and one lighterBlast) plus the option of a soup OR a clean, wholefoods meal in the evening. You choose what is right foryou on that particular day depending on whether youneed a little more substance or are going all liquid!NutriBlast Daily Cleanse Plan:Morning cleansing tea upon wakingNutriBlast #1NutriBlast #2NutriBlast #3Soup OR Clean Mealwww.NutriLiving.com

DAY 1Upon WakingGINGER OR APPLE CIDER TEA 1 cup hot water ¼” fresh ginger or 1 Tbsp apple cider vinegar Squeeze of a lemon7am (or within 1 hour of waking)REVITALIZING NUTRIBLAST 1 cup kale ½ cup blueberries (fresh or frozen) ½ banana ¼ avocado 12 raw almonds 1 Tbsp chia seeds Handful of ice Almond milk to the max line and extract11am (or 4 hours after previous Blast)BERRY-CITRUS-GINGER BLAST 1 cup spinach ½ orange 1 cup mixed berries Small ½ inch chunk fresh ginger Coconut water to MAX line ½ tsp turmeric (optional)www.NutriLiving.com1

2pm (or 3 hours after previous Blast)LIVER CLEANSING NUTRIBLAST 1 cup baby kale 1/8 cup parsley ¼ small beet (scrubbed and quartered) 1 apple (core and seeds removed) ¼ lemon (peeled) ½” chunk of fresh ginger 1 Tbsp chia seeds Water to the max line and extract6pm Soup or Clean Meal Recipe(or 4 hours after previous Blast)Choose one of the following soup OR clean meal recipesSOUP RECIPES(CHOOSE 1 FROM THESE 3):*See recipes on the last page Butternut Squash and Sage Broccoli and Arugula TomatoCLEAN MEAL RECIPES(CHOOSE 1 FROM THESE 3):OR*See recipes on the last page Green Goddess Gumbo Kale-Cabbage Slaw with Lentil Salad Roasted Sweet Potato and Kale Quinoawww.NutriLiving.com2

DAY 2Upon WakingGINGER OR APPLE CIDER TEA 1 cup hot water ¼” fresh ginger or 1 Tbsp apple cider vinegar Squeeze of a lemon7am (or within 1 hour of waking)GROWING NUTRIBLAST 1 cup spinach ½ cup cucumber slices 1 pear (core and seeds removed) ½ lemon (peeled) 1 small orange (peeled) 10 raw almonds Coconut water to the max line and extract11am (or 4 hours after previous Blast)TOMATO TODDIE 1 cup spinach 1 tomato 1 medium carrot ¼ cup fresh parsley ½ small beet ½ celery stick Water to MAX linewww.NutriLiving.com3

2pm (or 3 hours after previous Blast)POWER PUNCH BLAST 1 cup spinach 1 cup mixed berries ½ cup fresh or frozen cherries (pit removed) 12 raw almonds (soaked overnight) ½ small cucumber 2 Tbsp aloe vera gel (optional) Coconut water to the max line and extract6pm Soup or Clean Meal Recipe(or 4 hours after previous Blast)Choose one of the following soup OR clean meal recipesSOUP RECIPES(CHOOSE 1 FROM THESE 3):*See recipes on the last page Butternut Squash and Sage Broccoli and Arugula TomatoCLEAN MEAL RECIPES(CHOOSE 1 FROM THESE 3):OR*See recipes on the last page Green Goddess Gumbo Kale-Cabbage Slaw with Lentil Salad Roasted Sweet Potato and Kale Quinoawww.NutriLiving.com4

DAY 3Upon WakingGINGER OR APPLE CIDER TEA 1 cup hot water ¼” fresh ginger or 1 Tbsp apple cider vinegar Squeeze of a lemon7am (or within 1 hour of waking)HUNGER ATTACK ½ cup spinach ½ cup kale 2 broccoli florets ½ banana (peeled) ½ cup frozen pitted cherries ½ cup pineapple 1 Tbsp chia seeds 10 raw almonds Almond milk to the max line and extract11am (or 4 hours after previous Blast)BERRY LEMON DETOX BLAST 1 cup spinach ½ cup mixed berries (organic) 2 Tbsp lemon juice ¼ cup pitted cherries ½” fresh ginger 1 tsp chia seeds Unsweetened vanilla almond milk to the max linewww.NutriLiving.com5

2pm (or 3 hours after previous Blast)HOLIDAY DETOX BLAST 1 cup spinach ½ cucumber ½ cup pineapple 1 apple (cored) Juice from ½ a lemon ¼ avocado 2 Tbsp almonds 3 ice cubes Water to the max line6pm Soup or Clean Meal Recipe(or 4 hours after previous Blast)Choose one of the following soup OR clean meal recipesSOUP RECIPES(CHOOSE 1 FROM THESE 3):*See recipes on the last page Butternut Squash and Sage Broccoli and Arugula TomatoCLEAN MEAL RECIPES(CHOOSE 1 FROM THESE 3):OR*See recipes on the last page Green Goddess Gumbo Kale-Cabbage Slaw with Lentil Salad Roasted Sweet Potato and Kale Quinoawww.NutriLiving.com6

DAY 4Upon WakingGINGER OR APPLE CIDER TEA 1 cup hot water ¼” fresh ginger or 1 Tbsp apple cider vinegar Squeeze of a lemon7am (or within 1 hour of waking)COCO-AVOCADO BLAST(ARE YOU READY FOR A HEALTHY TREAT?) 1 cup spinach ¼ avocado ½ cup mixed berries (strawberries and blueberries) 5 raw almonds ½ banana 1 Tbsp raw cacao powder (or cacao nibs) 3 Tbsp gluten-free rolled oats (optional) Unsweetened almond milk to MAX line11am (or 4 hours after previous Blast)APPLE CINNAMON DETOX BLAST 1 cup baby kale 1 apple (cored) ¼ tsp cinnamon Juice of 1 lemon 1 stalk celery 1/8 cup fresh parsley 1 Tbsp chia seeds 3 ice cubes Water to the max linewww.NutriLiving.com7

2pm (or 3 hours after previous Blast)LIVER AND COLON TONIC 1 cup baby kale ½ banana ¾ cup pineapple ¼ small beet 1 Tbsp chia seeds Coconut water to the max line6pm Soup or Clean Meal Recipe(or 4 hours after previous Blast)Choose one of the following soup OR clean meal recipesSOUP RECIPES(CHOOSE 1 FROM THESE 3):*See recipes on the last page Butternut Squash and Sage Broccoli and Arugula TomatoCLEAN MEAL RECIPES(CHOOSE 1 FROM THESE 3):OR*See recipes on the last page Green Goddess Gumbo Kale-Cabbage Slaw with Lentil Salad Roasted Sweet Potato and Kale Quinoawww.NutriLiving.com8

DAY 5Upon WakingGINGER OR APPLE CIDER TEA 1 cup hot water ¼” fresh ginger or 1 Tbsp apple cider vinegar Squeeze of a lemon7am (or within 1 hour of waking)BLUEBERRY BLISS 1 cup spinach 3 broccoli florets ½ cup blueberries 10 almonds 1 Tbsp chia seeds ½ cup coconut water Water to the max line11am (or 4 hours after previous Blast)TROPICAL RELIEF ½ cup spinach 1 banana 1 stalk celery ¼ small cucumber ½ cup pineapple ¼ cup fresh parsley ½” fresh ginger Coconut water to the Max linewww.NutriLiving.com9

2pm (or 3 hours after previous Blast)WINTER WARRIOR 1 cup spinach ¼ avocado 1 pear ½ banana ½ cup cooked cubed sweet potato Dash of cinnamon (to taste) Unsweetened vanilla almond milk to the max line6pm Soup or Clean Meal Recipe(or 4 hours after previous Blast)Choose one of the following soup OR clean meal recipesSOUP RECIPES(CHOOSE 1 FROM THESE 3):*See recipes on the last page Butternut Squash and Sage Broccoli and Arugula TomatoCLEAN MEAL RECIPES(CHOOSE 1 FROM THESE 3):OR*See recipes on the last page Green Goddess Gumbo Kale-Cabbage Slaw with Lentil Salad Roasted Sweet Potato and Kale Quinoawww.NutriLiving.com10

SOUP RECIPESButternut Squash and Sage Soup Makes 2-4 servingsIngredients: 1 Tbsp cold–pressed, virgin coconut oil 1 large onion, chopped 2 Butternut squashes, peeled, seeded and cut into 1” chunks 2 Tbsp chopped fresh sage 4 cups low–sodium vegetable broth Pepper to tasteDirections: In a large pot, heat oil over medium heat. Add onion and cookuntil translucent, about 8–10 minutes. Add squash chunks; cook 5 more minutes Add chopped sage and vegetable broth; bring to a boil,reduce heat to medium–low and cook until squash is verytender, about 30 minutes. Allow mixture to COOL. Place in small batches in the NutriBullet and puree until smooth.Season with pepper.www.NutriLiving.com11

Broccoli and Arugula Soup Makes 2 servingsIngredients: ½ Tbsp olive oil 1 clove garlic, slice thin ½ yellow onion, diced 1 head broccoli, cut into small florets 2½ cups water ¼ tsp fresh ground black pepper Dash of salt to taste ¾ cup arugula (may sub watercress)Directions: Heat oil in a medium non–stick pan over medium heat Add garlic and onion; sauté until fragrant Add broccoli and cook until bright green, about 4 minutes Add water, salt and pepper, and bring to a boil Reduce the heat and cover. Cook for 5 minutes or until broccoliis just tender Allow soup to COOL Pour in batches into the NutriBullet and puree with the arugulauntil smooth Serve with a splash of lemonwww.NutriLiving.com12

Tomato Soup Makes 2 servingsIngredients: 4 cups or 2 cans organic plum tomatoes 1 cup water or vegetable broth 1 onion 5 cloves garlic 2 medium sweet potatoes, peeled and chopped 1 to 2 handfuls of cashews Salt and pepper to tasteDirections: Place tomatoes and water/broth in a pot and bring to a boil,adding onion, sweet potato and garlic as they heat Once the mixture boils, reduce heat to simmer for 10–15 minutesuntil potatoes are cooked through Remove mixture from heat and allow to cool for 10–15 minutes.Add cooked mixture and cashews to NutriBullet and puree withExtractor Blade until smooth.www.NutriLiving.com13

CLEAN MEAL RECIPESGreen Goddess Gumbo Makes 8 servingsIngredients: 3 ribs celery 2 medium carrots 1 medium yellow onion 1 medium green bell pepper, seedsand ribs removed 2 cloves garlic 1 Tbsp virgin, cold–pressed coconut oil 4 cups no salt added vegetable broth 1 can (20oz) peeled whole tomatoes,crushed 1 bunch collard greens, chopped 1 bunch mustard greens, chopped (Optional) 1 can (15oz) kidney beans,rinsed and drained 1 bunch spinach, chopped 1 small head green cabbage, chopped 1 pkg fresh or frozen okra, chopped 1 bunch flat leaf parsley, finely chopped 2 Tbsp dried parsley 2 bay leaves 1 Tbsp dried oregano 1 tsp dried thyme 1 tsp salt 1 tsp freshly ground black pepper ¼ tsp cayenne pepper (Optional) 2 cups uncooked long–grainbrown rice 4 green onions, trimmed and choppedDirections: Place the cut celery, carrots, onion, bell pepper, and garlic in theNutriBullet. Working in batches, pulse to chop the vegetables, but donot puree. Heat oil in large pot over medium–high heat. Add the onion mixtureand sauté for 10 minutes until tender, stirring occasionally. Add vegetable broth, tomatoes (with juice), collards, mustard greens,optional beans, spinach, cabbage, okra, parsley, bay leaves,oregano, thyme, salt, black and cayenne pepper. Reduce heat to medium–low, cover and cook for 20 to 30 minutes,stirring occasionally. Remove and discard bay leaves. If using rice, prepare according to package directions. Serve the gumboover the rice if using (or eat gumbo as is!) and top with green onions.www.NutriLiving.com14

Kale – Cabbage Slaw with Lentil Salad Makes 2 meal–size servings or 4 side–salad servingsIngredients: ½ Tbsp extra virgin olive oil 1 Tbsp Dijon mustard 1 tsp apple cider vinegar Sea salt and black pepper 3 cups mixed shredded kale and red cabbage 1 carrot, peeled and julienned ¼ cup fresh parsley leaves 2 Tbsp diced red onion 2 Tbsp sunflower seeds 2 Tbsp pepitas (pumpkin seeds) 2 Tbsp hemp seeds 1 cup cooked lentilsDirections: In a small bowl, whisk olive oil, mustard, and apple–cider vinegar.Season with salt and pepper. In another bowl, combine kale, cabbage, carrot, parsley, and redonion with sunflower, pumpkin, and hemp seeds. Drizzle with dressing and toss to coat. Add ½ cup cooked lentils (perserving) for more protein/fiber. Lentilsare easier to digest than beans.www.NutriLiving.com15

Roasted Sweet Potato and Kale Quinoa Makes 4 servingsIngredients: 2 medium sweet potatoes 1 cup uncooked quinoa 2 cups filtered water 1 bay leaf 1 Tbsp olive oil 3 cups chopped kale, ribs removed 2 garlic cloves, minced 1 tsp paprika Salt and pepper to tasteDirections: Preheat oven to 400 degrees. Pierce each sweet potato several times with a fork and place on abaking sheet. Bake for about 45 minutes until tender. While sweet potato is in the oven, boil 2 cups of water and a bay leaf.Add dry quinoa and stir. Simmer on low and cover for about 15minutes until water is absorbed. In a separate large pan, heat the chopped kale, oil, and garlic onlow heat for about 10 minutes til tender. Add spices to taste. Once potatoes are cooked, set aside to cool, then chop into smallcubes. Toss the sweet potatoes and quinoa into the kale mixture andserve warm.www.NutriLiving.com16