Aim for simplicity on this cleanse. Prepare all aspects and store in the refrigerator before starting. This is an opportunity to lower your salt and sugar intake, while using the power of plants to keep you sustained for a full day. By the end of this cleanse, you might experience a lighter feeling in your body, clarity in your mind and a sense of accomplishment. If you enjoyed the experience of this cleanse, then try it again the next day. You can also consider eating like this two or three days each week.
Here are some guidelines to follow. Please honor your body’s conditions and alter these suggestions as you need to help you feel safe!
- Drink lots of water and try to eat more vegetables than fruit.
- Try to eat mostly raw, undressed vegetables and fruit throughout this day. If you’re still hungry after eating raw vegetables and fruits, have any steamed vegetables that you enjoy, such as steamed broccoli, cauliflower, cabbage, corn, and asparagus.
- If you’re still hungry after eating steamed vegetables, then feel free to have steamed root vegetables, such as steamed potatoes, sweet potatoes and carrots.
- Have as much water, sparkling water, or peppermint or chamomile tea that you desire. If you desire to add juice to your cleanse, please only do pure green vegetable juice as the concentrated sugar in juices made from fruits, carrots and beets will be fueling your desire for sugar.
- Begin your day with two glasses of water with the juice of half a lemon in one glass. Continue drinking water throughout the day, with lemon added if you prefer it that way.
- For Breakfast: Enjoy a piece of fresh fruit such as grapefruit and tea. Grapefruit is known to help suppress the appetite and help sustain you. Consider a variety of fruits including apples, bananas, peaches, pears, kiwi, oranges, grapefruits or one cup of fresh strawberries or other berries. If you find that you are still hungry, then consider having some pureed vegetables and broth as a supplement.
- For Morning Snack: Enjoy one or more cups of vegetable broth, made according to the recipe that follows this menu.
- For Midday Meal: Enjoy two to four cups of steamed veggies. Try to choose veggies of different colors and textures. Consider bitter greens such as kale, sweet orange or yellow veggies like carrots, bright colored peppers and crisp celery. Steam veggies until they are slightly tender but still firm.
- For Afternoon Snack: Enjoy one or more cups of vegetable broth.
- For Evening Meal: Enjoy two to four cups of steamed veggies or two to four cups of raw veggies as a salad with oil and vinegar for a dressing.
- For Evening Snack: If you feel the need for an evening snack, enjoy another cup or two of vegetable broth. Continue drinking water all evening, with lemon if you prefer it that way.
- Alternate Snack ideas: If you feel you want to supplement your snack time still, any raw vegetables, fruits or smoothies made with raw fruits and vegetables are fine snack choices. Romaine lettuce is an excellent choice for snack because it’s crisp, sweet and easy to digest. For a dip to eat with raw vegetables, have guacamole made with avocado, tomato, red onion, and lemon or lime juice.
Shopping List (you can determine the amounts after you have chosen your whole menu.)
- 2 gallons distilled water
- Red-skinned potatoes
- Swiss or rainbow chard
- Romaine lettuce
- Lemons and or limes
- Olive oil
Vegetable Broth Recipe
2 quarts distilled water
2 cups broccoli, chopped small
3 cups celery, diced small
2 cups red-skinned potato peels, ½ inch thick
2 cups spinach, cut or torn into small pieces
4 cloves of garlic chopped
1 small sweet onion
1 small zucchini, cut into small pieces
Put all the vegetables in the distilled water and bring to a boil. Cover the pot and cook for half an hour or a little longer. Then strain out the vegetable pieces to use in a puree.
Steamed Vegetable Recipe
3 beetroots, peeled and cut into large chunks
4 carrots, peeled and cut into large batons or slices
1 head of broccoli, cut into large florets
200g/7oz baby-leaf spinach
extra-virgin olive oil, for drizzling
Put the beetroots in a steamer and steam, covered, over a high heat for 5 minutes. Add the carrots and steam for another 5 minutes. Add the broccoli and steam for another 2 minutes, then add the spinach and steam for 1–2 minutes until wilted. By now, all the vegetables should be cooked but still either firm or crunchy. Serve hot with a little oil drizzled over.