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SoupCleanse(Soup Cleanse)1
Soup CleanseThis cleanse was created because I LOVE soup! That’s not theonly reason, I started my career creating cleanses and I’ve foundthat soup makes for an amazing cleanse experience.Soup is nourishing for the body and the soul. Soup providesyou with the essential nutrients you need (fat, fiber, complexcarbohydrates, vitamins, and minerals) while being gentle onyour system and satisfying to the palate.The most important ingredient in all of my cleanses is love. Setyour intention to prepare you foods for a body you love andembrace the process!Elissa(Soup Cleanse)2
What to ExpectThis program will not include any of the following inflammatory foods: processed foods, gluten, refined sugar,dairy, soy, alcohol and animal protein* (see note about animal protein below). Don’t panic! You will still enjoyand even love what you’re eating, because I’m going to introduce you to a lot of delicious nutrient-dense realfood. Also, as your body heals and you become less chemically and emotionally addicted to these toxic foods,the cravings will dissolve.You don’t have to eat everything. Use this program to start practicing awareness about quality versus quantityin what you are eating. My advice would be to eat until you are 80% full.If you feel full, do not feel pressured to finish any of the items. Your body is very likely adjusting to this newclean eating regime and is welcoming a break from the excess.1. SnacksIf you feel hungry, first make sure you are drinking enough water. Dehydration loves to show itself in the formof hunger. If you are still hungry, there are optional snack options included in each recipe booklet. Pick one toadd in the afternoons when you are feeling hungry.If your hunger still persists, you can have the following snack options: 1 4 cup hummus with raw veggies. Buy organic hummus made with olive oil or make at home, my recipeis here: mmus/ Small handful of nuts (almond, cashew, walnut, pecan, hazelnut) – all good options!). 1/4 cup of nuts is anormal serving size and no more than 20 nuts/day 1/4 of seeds is a normal serving (pumpkin seed, hemp seed, sunflower seed, pistachio – all good options).No more than 1/2 cup of seeds/day Small handful of nuts (almond, cashew, walnut, pecan and hazelnut – all good options).No more than 20 nuts/day 1 sliced green apple with 2 T. raw, organic almond butter 1 2 avocado with sea salt and red pepper flakes or tomato slices Cucumber slices with 2 T. organic cashew cheese Chia Lemonade made with 2 tsp. chia seeds, juice of half a lemon, 12 ounces of water. Allow to sit for 2-3minutes, stir well and enjoy! Kombucha – Health Aide or Synergy brands Ultima Replenisher an advanced balanced electrolyte blend, mixed into water2. Portion SizeRecipes are for multiple servings so please be aware of that. If you make the whole batch of soup, to sharewith family or have leftovers for tomorrow, make sure you are conscious of the portions. The soup servingsize should be between 14-16 ounces, or 2 cups of soup, per meal. You can always use the leftover soup foranother day (feel free to sub out soups) or freeze and enjoy later. Stuffing yourself full of healthy food won’tmake you healthy!If you are underweight or have a nutritional deficiency, please do not skip any meals. Overall, use goodjudgment. Pay attention to what your body (not your cravings!) needs.(Soup Cleanse)3
What to Expect3.CoffeeThis is a big one. Ideally, you won’t have any coffee during this program (or ever!). But I’m a coffee lover and Iknow how tough it is to give it up completely.I switched to green tea in the morning and that is my absolute preference for you. You’d be amazed at how youwon’t miss the coffee caffeine when you have just one cup of organic green tea.“I don’t recommend going “cold turkey” off of coffee. If you must have coffee, you can have no more than onecup of organic coffee each morning and of course no cream or sugar. Sweeten with stevia if needed. If you havecoffee, it must come from a reputable source and be organic. By the way, Starbucks shouldn’t be your sourcefor the coffee you do drink. Their coffee is not organic and contains toxins!Just remember, coffee is extremely dehydrating so if you do have coffee, up your water intake.4. AlcoholSorry - you need to take a hiatus from the booze. I love having a drink every once in a while or a glass of winewith dinner, but while you’re cleansing, it’s a major no-no. Even one drink can ruin your cleanse results instantly.5. WaterMake sure to have at least a 16 oz. glass of room temperature water (preferably with lemon) when you wakeup, before anything else.Also, an 8 oz. glass of water before heading to bed will lower your cortisol (your stress hormone) for improvedsleep.How much water you drink could be the difference between feeling fantastic and feeling miserable during thisprogram. When you’re cleansing, you are stirring up toxins in your body and water is the toxins’ pathway out.You should be drinking at minimum half your body weight each day, preferably with fresh squeezed lemon. So,if you are 150 lbs, that’s 75 ounces of water daily.6. Animal ProteinFor this one week of cleansing, I’d prefer for you to give your body a break from all animal protein. However,if you’re feeling lethargic or out of sorts by giving up animal protein, a minimal amount of organic, hormone &antibiotic free animal protein or organic, free-range eggs will not greatly disrupt your week. Stick to 4-6 ounceportion sizes at a time or add in one egg as needed, either to start your day, supplement your meals, or haveas a snack.7. OrganicMy rule of thumb is to always buy organic. Organic products always have fewer pesticides and toxins, and areway less likely to be GMO. I understand that’s not always a possibility, so I’ve marked on the grocery list itemsyou should always buy organic. With the other items, if they are too expensive or not available organic, don’tsweat it.(Soup Cleanse)4
What to ExpectTo find out which produce you MUST buy organic and which produce you have flexibility on, take a look atEWG’S Clean Fifteen/Dirty Dozen List. http://www.ewg.org/foodnews/There is one instance where this organic rule isn’t so lax. The produce you juice should always be organic. Thisstuff is going right to your cells, so don’t you want it to be toxin-free?8. Overnight SoakingI highly recommend you soak any beans, legumes, nuts or grains overnight. This makes a world of a differencewhen it comes to digesting and benefitting from these items. All of these items contain “antinutrients” whichnegatively affect their nutritional value. When you soak them, it works against these antinutrients to boost thenutritional value of these foods and breaks down the acids that make them difficult to digest.You can soak them in room temperature water for 4-12 hours. Just beware, this cuts their cooking time almostin half. The cooking times reflected in the recipes are for non- soaked items. In a pinch, put them in 2 inchesof water and boil for 2 minutes.9. Canned/Plastic GoodsIf you are buying any canned goods, please make sure they are in BPA-free cans. I prefer to buy the cardboardcontainers of items such as beans and diced tomatoes so I don’t have to worry about the chemicals in the cansor plastic containers.Most plastic is super toxic. Again, anything you buy in a plastic container must be BPA-free. Most plasticwater bottles are lined with carcinogens. The only bottled water I will buy is Mountain Spring water. It’s in glassbottles and is considered a “living spring water.”Buy a glass or steel reusable bottle and carry it with you to avoid having to drink bottled water. Did you knowDasani water comes from the Detroit River? Yuck!Remember, a cleansed life isn’t just about the food. It’s about your overall mental well-being too!10. SleepAll of the elements of this program are important but getting a good night of sleep each night is beyondcrucial. Without sleep your body cannot rest and heal. Aim to get at least 8 hours of solid sleep each night andtry to get to bed by 10 PM. The body resets itself between the hours of 10pm and 2am. I know that’s a lot toask, but making sleep a priority will make your cleansing experience a million times more pleasant.11. ExerciseThis program should not inhibit you from doing any of the exercise that you currently do. In fact, I think you’llfeel more energized than ever! If you’re not doing any exercise, it is very important to get moving. Even justwalking 30 minutes a day is amazing. My favorite exercises are walking, hiking and yoga. If you find you needmore sustenance please review the approved snacks.(Soup Cleanse)5
What to Expect12. Mindful MeditationA way to really take this cleanse to the next level is to spend a few minutes daily being in touch with howimportant you are. You’ve taken the steps to get healthy, now take a step to relax and calm your mind too.An easy way to incorporate a mindful meditation routine throughout your cleanse week (and beyond!) is withhttp://www.calm.com. You can download the application onto your phone or computer. I recommend 10minutes each morning to start the day with a clear, committed, and focused mind.13. Give Yourself Some LoveWhen we fall in love everything around us becomes more beautiful and appealing. Falling in love with your selfis no exception. It enables you to look at things, people and life from another perspective, better perspective.But the most important thing is that all these changes are about your perception only. Thus you can choosewhether you love yourself and this world or not.Self-love can make you a better person. It improves your physical, psychological and emotional state. Give it atry and you’ll see that you attract more good people and circumstances into your life.To help you fall in love during your cleanse week, I recommend starting each day with positive self affirmations,some of my favorites are: I deserve to be treated with love and respect. I choose to do and say kind things for and about myself andfor and about others. If I am healthy, I am so very blessed. I love about the way I look (Start every morning with a list of 3 things you love about yourself!) I am perfect and complete just the way that I am.14. The ExperienceIt’s important for you to really experience the week. Choose a five day period in which you will be able to fullycommit. Give yourself the opportunity to dive in and really be focused on every aspect.I want you to enjoy the process of preparing the food. It may sound cheesy, but put some love in it! Scheduletime to cook and to eat. These items should not be hurried, stressful times. Do not eat on the go. If you areeating at work, sit down and eat your food. Don’t check your email, don’t check Facebook, instagram, twitter,etc. Do not make nourishing your body a rushed experience.(Soup Cleanse)6
DailySchedule & Recipes(Soup Cleanse)7
Cleanse Schedule & RecipesDAY 1DAY 2DAY 3DAY 4DAY 5#1 Detox Tonic#1 Detox Tonic#1 Detox Tonic#1Detox Tonic#1 Detox Tonic#2 Super Seed Barsor CrunchyNut Bars#3 Carrot GingerSoup#2 Super Seed Barsor CrunchyNut Bars#3 Broccoli &Arugula Soup#2 Super Seed Barsor CrunchyNut Bars#3 Parsley andPea Soup*Garnish with toastedpumpkin seeds, roastedchickpeas, or hemp seedsfor additional protein.*Garnish with toastedpumpkin seeds, roastedchickpeas, or hemp seedsfor additional protein.*Garnish with toastedpumpkin seeds, roastedchickpeas, or hemp seedsfor additional protein.#2 Super Seed Bars #2 Super Seed Barsor Crunchyor CrunchyNut BarsNut Bars#3 Cauliflower Leek #3 Asparagus with& ParsnipLemon Zest*garnish with toastedpumpkin seeds orroasted chickpeasadditional protein*Garnish with toastedpumpkin seeds, roastedchickpeas, or hemp seedsfor additional protein.Anytime DailyAnytime DailyAnytime DailyAnytime DailyAnytime Daily2-4 oz. Scoop2-4 oz. Scoop2-4 oz. Scoop2-4 oz. Scoop2-4 oz. ScoopFermented Cabbage Fermented Cabbage Fermented Cabbage Fermented Cabbage Fermented Cabbage#4 VeganMineral Broth#5 CaribbeanBlack Bean#6 HealingTurmeric Latte orInner Peace Tonic#4 VeganMineral Broth#4 VeganMineral Broth#4 VeganMineral Broth#4 VeganMineral Broth#5 Tomato &Wild Rice#5 QuinoaLentil Chili#5 Kale &White Bean#5 CreamyCurried Lentil#6 HealingTurmeric Latte orInner Peace Tonic#6 HealingTurmeric Latte orInner Peace Tonic#6 HealingTurmeric Latte orInner Peace Tonic#6 HealingTurmeric Latte orInner Peace TonicThe chart above outlines your eating schedule for each day of the five day cleanse. Start your #1 optionwithin 30 minutes of rising and each item approx. 2-3 hours apart, have the mineral broth anytime duringthe day. While suggested lunch and dinner soups are listed, you may choose to change the order and thatis okay! Choose what lunch and dinner soups works for you, being sure to add hemp seeds, pumpkin seeds,or roasted chickpeas for additional plant based protein. You can prepare soups in batches and stretch theprogram out to 10 days if desired. Remember, this program needs to suit your needs, make modificationsas needed or reach out to info@elissagoodman.com with questions.(Soup Cleanse)8
#1 (Start the day)Detox Tonic for Soup CleanseIngredients:4 ounces Healing Movement Coconut Kefir4 ounces George’s Always Active Aloe Vera2 T Braggs’s Apple Cider Vinegar1 fresh-juiced lemon2 inches fresh juiced ginger rootpinch cayennefiltered waterNote:½ tsp. powdered ginger can be used in place of fresh ginger.or if you like you can leave this ingredient out.Serves 1SHOPPING LISTRECOMMENDED ORGANIC MARKED WITH *333333Healing Movement orTonix Coconut Water KefirGeorge’s Always ActiveAloe VeraBragg’s Apple Cider VinegarFresh Lemon (4-5)*Ginger Root (1 Large Root)*Cayenne3 Filtered WaterDirections:Add all ingredients into jar, finish with filtered water,and shake well. Best serve chilled.(Soup Cleanse)9
#2 (Option 1)Super Seed BarsIngredients:1 ½ cups gluten free rolled oats1 ¼ cups brown rice crisp cereal¼ cup hemp seeds¼ cup sunflower seeds¼ cup unsweetened shredded coconut2 T chia seeds½ tsp. ground cinnamon¼ tsp. fine grain sea salt½ cup plus 1 T. Coconut Secret Coconut ¼ cup organic almond butter2 tsp. vanilla extract or vanilla powder¼ cup goji berries, pumpkin seeds, ornondairy chocolate chipsMakes approximately 12 barsDirections:Line a 9-inch square cake pan with two pieces of parchment paper(one going each direction)In a large mixing bowl combine the oats, rice cereal, hemp seeds,sunflower seeds, shredded coconut, sesame seeds, chia seeds,cinnamon, 1 teaspoon vanilla and mix well.In a small saucepan, stir together the coconut nectar and peanutbutter (or almond butter) until well combined. Cook over mediumto high heat until the mixture softens and bubbles slightly, thenremove the pan from the heat and stir in 1 tsp. vanilla.SHOPPING LISTRECOMMENDED ORGANIC MARKED WITH *333333Gluten Free Rolled OatsBrown Rice Crisp CerealHemp Seeds*Sunflower Seeds*Unsweetened Shredded Coconut*Chia Seeds*3 Cinnamon3 Sea Salt3 Coconut Secret Coconut Nectar*Pour the peanut butter mixture over the oat mixture, using aspatula to scrape every last bit out of the pan. Stir well large metalspoon, until all of the oats and cereal are coated in the wet mixture (the resulting mixture will be thick and slightly hard to stir). Ifyou use the chocolate chips, allow to cool slightly before foldingin the chips, if you use goji berries, you can add now.(Soup Cleanse)3 Almond Butter*3 Vanilla Extract3 Goji BerryCONTINUED ON THE NEXT PAGE 10
CONTINUED FROM THE PREVIOUS PAGE.Transfer the mix to the pan prepared with wax paper. Spreading it into an even layer, lightly wet your handsand press down on the mixture to even it out. Use a roller to compact the mixture firmly and evenly. Thishelps the bars hold together better. Press down the edges with your fingers to even out the mixture.Place the pan in the freezer, uncovered, and chill for 10 minutes, or until firm. Lift the oat square out of thepan, using the parchment paper as handles, and place it on a cutting board. Using sharp knife, slice thesquare into 6 rows, and then slice in half to make 12 bars total. Wrap bars individually for best storage.Keep in airtight container in fridge for up to 2 weeks or you can store extra in freezer for up to a month.(Soup Cleanse)11
de#2 (Option 2)Crunchy Nut and Fruit BarsIngredients:5 Medjool dates, de-pitted, soaked and peeled3/4 cup organic almond butterpinch salt2-3 T. water½ cup organic almonds½ cup organic cashews½ cup organic hazelnuts½ cup organic pistachios¼ cup sunflower seeds¼ cup organic shredded coconutlarge handful dried organic cherriesnanMakes approximately 12 barsDirections:Soak dates in warm water for about 5 minutes, until softened.Remove pits and loose skin. Add dates, almond butter, salt, and2 T water to food processor. Blend until smooth, add additionalT of water if needed. Mixture should be firm, but smooth.Add the rest of the dry ingredients in a mixing bowl and work inthe almond butter/date mixture. With clean hands, work themixture together and nuts, fruit, and coconut are fully blendedinto the nut butter mix.Line a pan (bread pan works great for bars) with parchment paperand firmly pack mixture into the pan. For a crunchier bar, you mayplace in the oven on 325 degrees for 20-25 minutes. For a rawnut bar, simply place in the fridge and allow to set for a minimumof an hour.SHOPPING LISTRECOMMENDED ORGANIC MARKED WITH *3333333333Medjool DatesAlmond Butter*Almond*Hazelnut*Pistachio*Cashew*Sunflower Seeds*Shredded Coconut *Dried Cherries*Sea SaltKeep refrigerated and enjoy within a week!(Soup Cleanse)12
#3 Lunch Soup (Option 1)Carrot & Coriander SoupIngredients:6 very large organic carrots (or about 8 mediumcarrots), peeled and chopped– about 3 cups.½ cup fresh organic parsley, choppedSalt and pepper to taste4 cups organic vegetable stockBunch of fresh cilantro, chopped2 T. organic olive oil1 onion, chopped2 cloves garlic, crushed1 tsp. ground thyme2 tsp. ground corianderServes 4-6Directions:SHOPPING LISTHeat the oil in a large pot over medium high heat, then addthe onion, garlic, and thyme, and coriander and sauté until soft.RECOMMENDED ORGANIC MARKED WITH *Add the carrots, parsley, and salt and stir-fry for 2-3 minutes.Pour in the vegetable stock, bring to a boil, then cover the potand simmer for about 45 minutes, until the carrots are tender.Remove from the heat and allow to cool then puree till smooth.If the consistency is too thick add more vegetable stockand puree.333333333Olive Oil*Small White OnionGarlic ClovesFresh ThymeGround CorianderCarrots*Parsley*Organic Vegetable Stock*Optional: Cilantro*Adjust seasonings to taste and heat through before serving.Sprinkle with cilantro and serve.(Soup Cleanse)13
#3 Lunch Soup (Option 2)Broccoli and Arugula SoupIngredients:1 T olive oil1 clove garlic, thinly sliced½ yellow onion, roughly diced1 head broccoli, cut into small florets(about 2/3 pound)2½ cups water¼ tsp. each coarse salt and freshly groundblack pepper¾ cup arugula (watercress would be good, too)½ lemonServes 2Directions:Heat the olive oil in a medium nonstick saucepan overmedium heat.Add the garlic and onion and sauté for just a minute or untilfragrant. Add the broccoli and cook for four minutes or untilbright green. Add the water, salt and pepper, bring to a boil,lower the heat and cover.Cook for eight minutes or until the broccoli is just tender.Pour the soup into a blender and puree with the arugula untilquite smooth. Be very careful when blending hot liquids; startslowly and work in batches if necessary (you don’t want thesteam to blow the lid off).SHOPPING LISTRECOMMENDED ORGANIC MARKED WITH *333333333Olive Oil*Garlic ClovesBroccoli*Yellow OnionPepperArugulaLemonSea SaltPepperServe the soup with a bit of fresh lemon.(Soup Cleanse)14
#3 Lunch Soup (Option 3)Cauliflower, Leek and Parsnip SoupIngredients:2 T organic olive oil1 head cauliflower2 leeks, trimmed, washed, white parts sliced thinly2 medium parsnips, peeled and cut up roughly1 small onion, chopped2 cloves garlic, minced1-liter organic vegetable stock1 T sea salt, plus additional to tasteCracked black pepperServes 2Directions:SHOPPING LISTHeat olive oil over medium high heat in a soup pot. Once heated,add onion, garlic, leek, and salt. Sauté for five minutes, stirringfrequently to prevent garlic from burning.RECOMMENDED ORGANIC MARKED WITH *When onions and leeks have softened, add cauliflower andparsnip. Sauté another 5 minutes, stirring frequently. Addvegetable stock, bring to a boil, and then reduce to a simmer.Simmer until vegetables are fork tender. Add pepper andany additional salt.Carefully pour into a vitamix or blender and blenduntil smooth.(Soup Cleanse)333333333Olive Oil*CauliflowerLeek*ParsnipGarlic clovesOnionVegetable Stock*Sea SaltPepper15
#3 Lunch Soup (Option 4)Parsley and Pea Soup Adapted from My New RootsIngredients:1 T coconut oil2 medium onions4 cloves garlicsea salt to taste1 lb. shelled green peas (frozen is fine)2 cups parsley, leaves only3-4 cups organic vegetable broth1 lemon1 T extra virgin olive oilServes 4Directions:Roughly chop onions and mince garlic.In a large stockpot, heat coconut oil. When melted, addonions and a couple pinches of salt, stir to coat and cook for5-10 minutes until onions have browned. Add garlic, stir tocoat, cook three minutes.Add 3 cups veggie broth, add peas, bring to a simmer and turnoff the heat. Add parsley and fold in until it wilts. Transfer to ablender and blend on high until smooth. Add extra broth ifdesired.Zest lemon and add to soup. Juice lemon and add to soupwith olive oil, blend. Season to taste.SHOPPING LISTRECOMMENDED ORGANIC MARKED WITH *3 Coconut Oil*3 Garlic Cloves3 OnionShelled Green Peas3(Frozen is Fine)3 Flat Leaf Parsley*3 Lemon*3 Vegetable Broth*3 Olive Oil*3 Sea Salt3 Black PepperPour back into the pot and heat through. Serve.(Soup Cleanse)16
#3 Lunch Soup (Option 5)Asparagus Soup with Lemon ZestIngredients:2 T organic, unrefined coconut oil1 medium white onion, diced2 garlic cloves, pressed2 bunches of asparagus, trimmed andcut into 1 inch pieces4 cups organic vegetable or chicken stock2 tsp. sea salt (or to taste)cracked black pepper (to taste)1 whole lemon, zestchives (for garnish)Serves 4-6Directions:In a medium/large soup pan, heat coconut oil over medium highheat. Add the onion and sauté’ until tender, about 7 minutes.Add the garlic and cook for two minutes, stirring occasionally toprevent garlic from burning.Add the asparagus to the pot and season with salt and pepper.Sauté for 5 minutes, then add the remaining ingredients. Bring toa boil, stir well, and reduce to simmer. Cover the pot and allow tosimmer for 10 minutes.SHOPPING LISTRECOMMENDED ORGANIC MARKED WITH *33333333Coconut Oil*OnionGarlic ClovesAsparagus*Vegetable Stock*Sea SaltLemon*Chives (Optional)Puree the soup with an immersion blender or in a blender untilsmooth (being careful to vent as to not get burned).Return to pan, serve warm and garnish with generous amountof lemon zest or chopped chives.(Soup Cleanse)17
#4 Dinner Soup (Option 1)Caribbean Black Bean SoupIngredients:1 T organic coconut oil1 medium onion, finely diced4 organic Roma tomatoes, chopped2 jalapenos, finely diced1 tsp. sea salt4 cups cooked black beans, rinsed and drained4-5 cups organic vegetable stock½ bunch organic cilantro1 ½ T organic coconut butter(could use oil if needed)Serves 4-6Directions:Heat 1 T coconut oil over medium heat in a soup pot. Add onion,tomato, and salt. and jalapeno and sauté until softened, approx.4-5 minutes. Stir well. Add black beans, vegetable stock, andcilantro. Simmer on low for 15 minutes.Carefully scoop half of the soup (be sure to scoop approx. ½of the bean, cilantro, and veggies) into a blender. Add 1 ½ Tof coconut butter and blend until smooth. Pour this mixtureback in to the soup pot (soup will have a half creamy, partlychunky texture).SHOPPING LISTRECOMMENDED ORGANIC MARKED WITH *333333333Vegetable Stock*Sea SaltTomatoes*Jalapenos*Black Beans*Cilantro*Coconut Butter* (Optional)Vegetable Broth*Cilantro*Season with additional salt if needed.(Soup Cleanse)18
#4 Dinner Soup (Option 2)Tomato Wild Rice SoupIngredients:Dash white pepper2 T. chopped parsley3 cups tomato, chopped1 cup wild rice, sprouted1 cup mushrooms (optional)4 cups vegetable broth1 zucchini, chopped2 T. olive oil½ onion chopped1 T garlic, minced2 T. fresh thyme2 T fresh oregano, minced½ T sea saltServes 4Directions:Heat olive oil in a soup pot over medium high heat. When oil ishot add onion, garlic, thyme, and oregano as well as salt andpepper. Sauté until onions are translucent.Add tomatoes and parsley and stir well.Add wild rice and mushrooms, 4 cups of vegetable broth,cover and simmer on low approx 15-20 minutes.Add chopped zucchini and simmer additional 5 minutes.(Soup Cleanse)SHOPPING LISTRECOMMENDED ORGANIC MARKED WITH *3333333333333Olive Oil*OnionGarlic CloveFresh ThymeOreganoTomatoes* (or Canned is Fine)Flat Leaf Parsley*Vegetable Broth*Wild Rice*Mushrooms (Optional)Zucchini*Sea SaltPepper19
#4 Dinner Soup (Option 3)Quinoa and Lentil ChiliIngredients:2 T olive oil3 cloves garlic, minced1 small white or yellow onion, chopped1 carrot diced1 celery stalk diced1 green bell peppers1 15 ounce container organic chopped tomatoes1 tsp. cumin3-4 tsp.chili powder1/8 tsp. cinnamon3 cups organic vegetable broth, plus more if needed1 cup red or green lentils, rinsed1/2 cup red quinoa, rinsed1 cup kidney beans, rinsed and drainedcould use any combo of beans)Serves 4-6Directions:Heat olive oil in large pot over medium-high heat. Add onion, bellpepper, carrot, and celery and cook for 3-5 minutes or until onionis translucent. Add in garlic and sauté an additional minute or two,stirring frequently so garlic doesn’t burn. Add in tomatoes, cumin,chili and salt and pepper; bring to a boil, then lower heat andsimmer for 6-8 minutes or until tomatoes begin to break down.Add broth, quinoa, and lentils; bring back to a boil. Cover, reduceheat, and simmer for 30-40 minutes or until lentils are tender andquinoa has expanded.Stir in beans and cilantro. You can add a bit more broth if youfeel you do not have enough, either way chili will continue tothicken. Taste and adjust seasonings if needed. Simmer a fewminutes more.(Soup Cleanse)SHOPPING LISTRECOMMENDED ORGANIC MARKED WITH *3333333333333333Olive Oil*OnionGarlicCarrot*Celery*Green Bell Pepper*Chopped Tomatoes*CuminChiliCinnamonVegetable Broth*Red Quinoa*Red or Green Lentils*Kidney Beans*Sea SaltBlack Pepper20
#4 Dinner Soup (Option 2)The Kale and White Bean SoupIngredients:1 T extra virgin olive oil1 large carrot, chopped1 stick celery, choppedsea salt to taste2 large garlic cloves, minced1 14-ounce container chopped tomatoes, with juice6 cups liquid (water or organic veggie broth,I recommend using at least 1/2 broth)1 T. tomato paste1 medium onion, chopped1 tsp. oregano1 bay leafa couple sprigs parsley and thyme, chopped½ pound kale, stemmed and chopped1 can cannellini beans (or any white bean),drained and rinsedfreshly ground pepperServes 4-6Directions:SHOPPING LISTHeat olive oil over medium heat in a large, heavy soup pot andthen add onion, carrot and celery and a pinch of salt. Cook,stirring often, until the vegetables are tender, about 8 minutes.Add the garlic and cook, stirring, until fragrant, about 30 seconds.RECOMMENDED ORGANIC MARKED WITH *Stir in the tomatoes and juice from the can, add another pinchof salt and cook, stirring often for 5 to 10 minutes until thetomatoes have cooked down slightly.Add the water, tomato paste, oregano, bay leaf, thyme, parsleyand salt to taste. Bring to a boil, cover and simmer 10 minutes.Add the kale and simmer another 10 minutes until the kale istender and the soup is fragrant. Taste, adjust salt and pepper.Stir in the beans and heat through for 5 minutes.3333333333333Olive Oil*Onion*Carrot*Celery*GarlicChopped Tomatoes*Vegetable Broth*Bay LeafDried OreganoFresh ParsleyFresh ThymeKale*Cannellini Beans*3 Tomato Paste3 Sea Salt3 Pepper(Soup Cleanse)21
#5 Dinner Soup (Option 5)Creamy Curried Lentil SoupIngredients:3 T organic coconut oil1 large yellow onion, chopped3 medium stalks organic celery, chopped2 large carrots, chopped2 large cloves garlic, chopped1 inch fresh ginger, grated2-½ T yellow curry powder1 T sea salt½ tsp. cayenne powder1 bay leaf1 cup dried red lentils3 cups water (for soaking lentils)4 cups organic vegetable or chicken stock16 ounces organic full fat coconut milkOptional garnish: cilantro, diced green onion,pepitas, pumpkin seed oilServes 4Directions:SHOPPING LISTSoak the dried lentils over night in 3 cups of water, add a squeezeof lemon. This will help in digestion and absorption of thenutrients (you can use un-soaked or sprouted lentils if preferred).RECOMMENDED ORGANIC MARKED WITH *Prepare the onion, celery, carrot, garlic, and ginger and set aside.Heat coconut oil in a large soup pan or stockpot over mediumhigh heat. Once heated, add the chopped vegetables, garlic andginger and stir continuously over medium heat for 8-10 minutes toprevent garlic from burning and to allow vegetables to soften.Once vegetables are softened and onions are translucent, add thecurry powder, cayenne, salt, and bay leaf. Stir well and sauté foranother 2-3 minutes to blend the flavors. Add the strained lentilsand vegetable or chicken stock (making sure lentils are covered bythe stock, if needed add more).Allow soup to simmer for 15-20 minutes on medium low. Whenlentils are softened, add the coconut milk and stir well. Verycarefully add the cooked soup mixture into a high-poweredblender or Vitamix. Blend well, until soup is pureed and creamy.Add back to pot and serve warm. You can garnish with cilantro,pepitas, or pumpkin seed oil.(Soup Cleanse)3333333333333Coconut Oil*Yellow OnionCelery*Carrots*GarlicFresh GingerYe
(Soup Cleanse) 2 Soup Cleanse This cleanse was created because I LOVE soup! That’s not the only reason, I started my career creating cleanses and I’ve found that soup makes for an amazing cleanse experience. Soup is nourishing for the body and the soul. Soup provides you
