28 Days Cleansing Program (2015)

UPDATED
2015
VERSION
“The greatest medical discovery of our time is the power within the
human body to heal and rejuvenate itself. This discovery is destined to
change the way we practice medicine in America. In the future, instead
of cutting the body, drugging it, of working against its natural systems,
doctors will strive to feed and enhance the body’s amazing power to self-
heal.
The medical establishment still seems to believe that nutrition cannot

prevent disease, and is practically useless in treating it. Yet, we now
have scientific proof that diet is the single most powerful tool for the
treatment of disease. More powerful than drugs. More powerful than
surgery. More powerful than anything in the doctor’s bag.
You can do it yourself. The medical profession is too narrow minded to

admit the enormous value of nutritional healing.”
Dr. Julian Whitaker, M.D. Whitaker Wellness Institute, Newport Beach, CA
The next great advance in the health of the American people will come
not from hospitals or laboratories, but from what people learn to do for
themselves.
Dr. Norman Shealy, MD
i
© Copyright 2006-2016 Scott Ohlgren and Joann Tomasulo
All rights reserved. No part of this book may be reproduced or transmitted in any form
or by any means, without the prior written permission of the authors. For information,
contact scottohlgren@gmail.com.
Published by: How Health Works, Boulder, CO
First Edition: March 2006
Second Edition (digital): September 2012
Third Edition (offered free): July, 2015
Ohlgren, Scott, 1956– Tomasulo, Joann, 1959–
The 28 Day Cleansing Program
ISBN: 0-9721483-4-5
ii
The
28 Day Cleansing
Program:
The proven recipe system
for skin & digestive repair.
Scott Ohlgren & Joann Tomasulo

www.HowHealthWorks.com
iii
Contents (clicking on any page number will take you to that page)
Introduction (2015)!.......................................................1
What Others are Saying!..............................................3
Real Stories, Real People!................................................................3
Our Current Reality!.....................................................9

Where we are, and how we got here!...............................................9
List of Symptoms!....................................................................................9
What you’ve been taught isn’t true!.......................................................10
Cleansing: why bother?!.............................................15

Daily internal hygiene!.....................................................................15
Your colon needs cleansing!.................................................................15
Your kidneys need cleansing!................................................................17
Your liver needs cleansing!....................................................................18
Compared to sickness, cleansing is easy!......................................20
How to Use This Book!...............................................22

Different ways, but no excuse!........................................................22
Make it easy !...................................................................................23
Avoid the food wars!........................................................................24
What is your health goal?!...............................................................25
Be prepared for the upset!...............................................................26
What to eat during a cleanse, and why !..........................................26
On animal foods!.............................................................................27
Protocols that speed up results!................................29

1. Lingzhi medicinal mushroom protocol!........................................29
Lingzhi Research!..................................................................................30
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(clicking on any page number will take you to that page)
Sourcing the top grower!.......................................................................30
2. Daily Rehydration protocol!.........................................................32
3. Sweat Protocol!...........................................................................33
Sweat 1: Sauna Rounds!.......................................................................33
Sweat 2: Alkalinizing Baths!..................................................................34
Sweat 3: Walking, Jogging, Treadmill, Yoga, Lifting Weights!..............34
Other Protocols!..............................................................................34
Daily ReBacterialize!.............................................................................34
Skin Brushing!........................................................................................34
Cleansing Bodywork!.............................................................................35
Colon hydrotherapy!..............................................................................35
The Tools You Need!...................................................36

Creating a symptom-repairing kitchen!............................................36
Japanese Vegetable Knife!....................................................................36
Juicer!.....................................................................................................37
Healthy Cookware!................................................................................38
The Pantry!..................................................................42
Grains!.............................................................................................43
Beans!.............................................................................................44
How to make beans digestible!.............................................................44
Vegetables!.....................................................................................46
Always keep in stock!............................................................................46
Other Vegetables!..................................................................................46
Roots and Tubers!.................................................................................46
Leafy Greens!........................................................................................47
Nightshades!..........................................................................................47
Oxalic Acid Vegetables!.........................................................................48
Oils & Fats!......................................................................................49
Fats are good, and we need them.!.......................................................50
Avoid these fats!....................................................................................51
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Suggested oils for eating and cooking!.................................................51
Nuts & Seeds!.................................................................................51
Raw, sprouted or roasted?!...................................................................52
Fermented Foods!...........................................................................52
Tempeh!.................................................................................................54
Miso!......................................................................................................54
Umeboshi plums, paste & vinegar!........................................................54
Sea Vegetables!..............................................................................55
Beverages!......................................................................................56
Condiments & Seasonings!.............................................................58
Herbs & Spices!..............................................................................58
Fruits & Dried Fruits!.......................................................................59
Sweeteners!....................................................................................59
Canned, Frozen, Packaged!...........................................................60
Crunch & Road Food!.....................................................................61
Foods to Avoid!...............................................................................61
Food Confusions!........................................................63
Advocating Empiricism!...................................................................63
Carbo-phobia!.................................................................................63
Soybeans!.......................................................................................64
Chocolate!.......................................................................................66
Sunlight, Skin, and Cancer!.............................................................67
Other Questions & Concerns!.........................................................67
Recipes!.......................................................................71
Tips & Tricks!...................................................................................71
Juices & Raw Soups!......................................................................74
Grains & Grain Bowls!.....................................................................80
How To Prepare Each Grain!.................................................................80
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Amaranth!........................................................................................................80
Barley !............................................................................................................81
Buckwheat!......................................................................................................81
Millet!...............................................................................................................81
Oat Groats!......................................................................................................82
Overnight Oats:!..............................................................................................82
Quinoa!............................................................................................................82
Brown Rice!.....................................................................................................83
Wild Rice!........................................................................................................83
Teff!..................................................................................................................84
Quinoa with Jicama, Cilantro and Lime!...............................................84
Millet Lentil Pilaf!....................................................................................84
Tabbouleh with Quinoa!.........................................................................85
Wheat Berry Waldorf Salad!..................................................................85
Coconut Rice!........................................................................................86
Breakfast Grains!.............................................................................90
Grain Bowls!....................................................................................94
Bean & Bean Products!...................................................................95
Savory Fava Beans with Capers, Garlic & Thyme!...............................95
Kale, Chickpea & Pine Nuts!.................................................................96
White Bean & Black Olive Spread!........................................................96
Quick Refried Beans!............................................................................97
Sweet & Sour Tofu & Vegetables!.........................................................97
Sautéed Corn & White Beans with Parsley!.........................................97
Raw Almond Hummus!..........................................................................98
Chickpea Hummus!...............................................................................98
Tuscan Bean & Vegetable Salad!..........................................................99
Mexican Refried!....................................................................................99
Maple Refried Beans!............................................................................99
Curried Chickpeas!..............................................................................100
Cuban Black Beans!............................................................................100
Coconut Curry Tempeh!.......................................................................101
Crispy Sesame Tempeh!......................................................................101
Quick & Tasty Tempeh (or tofu or other protein)!................................101
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Tempeh Quick Bake (or tofu or other protein)!....................................102
Tempeh Chimi-Churri!..........................................................................102
Tofu or Egg Scramble!.........................................................................103
Beans Fast Track Pressure Cooking!..................................................103
Soups & Stews!.............................................................................104
Miso Quickie!.......................................................................................104
Dashi!...................................................................................................104
Miso Soup!...........................................................................................105
Stocks!..........................................................................................105
Vegetable Stock!..................................................................................106
Sweet Potato, Chipotle Pepper & Kidney Bean Chili!.........................106
Spicy Thai Soup with Coconut Milk!....................................................107
Creamy Squash Soup!........................................................................108
Roasted Vegetable & White Bean Soup with Pesto!..........................109
Lentil & Escarole Soup!.......................................................................110
Miso Shiitake Soup or Stew !...............................................................110
Miso Quinoa Stew !..............................................................................111
Veggie Jambalaya!..............................................................................111
Italian Vegetable Ragot!......................................................................112
Vegetarian Hot Pot!..............................................................................112
Potato Leek Soup!...............................................................................113
Fish Stew !............................................................................................114
Harvest Stew!......................................................................................114
Asian Seitan Soup with Cinnamon!.....................................................115
Vegetable Dishes!.........................................................................116
Slow Cooker Artichokes!.....................................................................116
Asparagus with Lemon, Capers, and Onions!....................................116
Vegetable Burgers!..............................................................................116
Jerusalem Artichoke, Peas and Shiitake Mushrooms!.......................117
Live Burritos!........................................................................................117
Green Beans—quick and easy!..........................................................118
Queen Kinpira!.....................................................................................118
Aduki Beans with Carrot, Kale and Hijiki!............................................119
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Rutabagas Rustica!.............................................................................120
Sweet Potato with Lime and Cilantro!.................................................120
Cooking greens!............................................................................121
Sautéed Greens with Garlic and Olive Oil!..........................................121
Sesame Bok Choy!..............................................................................122
Sweet potatoes with Pineapple and Coconut!....................................122
Green Coconut Potatoes!....................................................................122
Sea Palm and Jicama!........................................................................123
Indian Potato Croquettes!....................................................................123
Maple Roasted Acorn Squash!............................................................124
Roasted Salt & Pepper Squash!..........................................................124
Sweet Potato Bake!.............................................................................124
Mashed Potatoes, Turnips and Greens!.............................................125
Onions Braised with Rosemary, Walnuts and Raisins.!......................125
Zucchini and Leek Sauté!....................................................................125
Capers and Onions and Parsley!........................................................126
Sautéed Corn, Beet Greens and Onion with Basil!.............................126
Collard Green Pesto!...........................................................................126
Roasted Root Vegetables!...................................................................127
Cabbage or Collard Green Roll Ups!..................................................128
Italian Artichokes!................................................................................128
Parsley Cauliflower!.............................................................................128
Roasted Summer Squash!...................................................................129
Sushi Salad!.........................................................................................129
Corn on the Cob with Miso!.................................................................130
Marinated Arame!................................................................................130
Cod with Rapini, Garlic and Olives!....................................................130
Super Simple Carrots!.........................................................................131
Wild Salmon with Miso Sesame Glaze!..............................................131
Sauces & Dressings!.....................................................................132
Arame Tapenade!.................................................................................132
Nut Butter with Lemon and Tamari!.....................................................132
Basil Pesto!..........................................................................................132
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Black Cabbage Pesto!.........................................................................133
Cilantro Peanut Pesto!.........................................................................133
Tahini Applesauce Spread!..................................................................134
Coconut Curry Sauce!.........................................................................134
Lemon Caper Sauce!...........................................................................134
Raw Cashew Sour Cream!..................................................................135
Miso Sauces:!......................................................................................135
Spicy Thai Peanut Sauce!...................................................................136
Sesame Miso Maple Sauce!................................................................136
Ginger Miso Lime Sauce!....................................................................136
Classic Middle Eastern Tahini sauce!..................................................137
Mushroom Onion Sauce!.....................................................................137
Mango Orange Sauce!.........................................................................137
Walnut Miso Topping!...........................................................................138
Mango Relish!......................................................................................138
Broiled Seitan with Broccoli & Mushroom Burdock Sauce!................138
Roasted Garlic Lemon Sauce!............................................................139
Gomasio (sesame seeds and sea salt)!..............................................139
Super Seed Gomasio!.........................................................................140
Wasabi Sauce!.....................................................................................140
Dressings!............................................................................................140
Fermented Foods!.........................................................................141
Kimchi!..................................................................................................141
Mikala’s Perfect Sauerkraut!................................................................142
Basic Pickles!......................................................................................143
Salads!..........................................................................................144
Tips for great salads:!..........................................................................144
Asian Sesame Coleslaw!....................................................................144
Fresh Fennel & Citrus Salad!..............................................................145
Chopped Arabic Salad!........................................................................145
Fast & Light Napa Cabbage Salad!.....................................................146
Carrot & Beet Salad!............................................................................146
Jicama, Red Cabbage Salad with Sprouts and Lime!........................146
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Jicama with Lime and Chili!.................................................................147
Mango & Avocado!...............................................................................147
Sweet and Sour Cucumbers!..............................................................147
Papa Joe’s Celery & Olive Salad!.......................................................148
Quick Pickles!......................................................................................148
Daikon & Red Cabbage Quick Pickle!.................................................148
Guacamole!..........................................................................................149
Pomegranate salad!............................................................................149
Quick Energy Foods & Desserts!..................................................150
Fruit Smoothies and Sorbets!..............................................................150
The Best Applesauce!..........................................................................150
Baked Peaches and Blueberries with crispy, nutty topping!...............150
Creamy Nutty Topping!........................................................................151
Infused Syrups!....................................................................................151
Brown Rice Pudding!...........................................................................151
Date Walnut Balls!...............................................................................152
Cranberry Grapefruit Compote!...........................................................152
Snacks and Crunch!......................................................................153
Drinks!...........................................................................................153
A Sample 28-Day Program!......................................156

Things to Remember!....................................................................156
Water!...................................................................................................156
Juicing!.................................................................................................156
Lingzhi medicinal mushrooms & other Superfoods!..........................156
Chewing!..............................................................................................156
Food Combining!.................................................................................157
Never Go Hungry!................................................................................157
Animal Protein!....................................................................................157
Stop Using Toxic Personal Care Products!.........................................157
Detoxification and energy levels!........................................................158
Don’t Get Fooled by Looks!.................................................................159
Mini cleanses!......................................................................................160
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Day 1!............................................................................................162
Day 2!............................................................................................163
Day 3!............................................................................................164
Day 4!............................................................................................165
Day 5!............................................................................................166
Day 6!............................................................................................167
Day 7!............................................................................................168
Day 8!............................................................................................169
Day 9!............................................................................................170
Day 10!..........................................................................................171
Day 11!..........................................................................................172
Day 12!..........................................................................................173
Day 13!..........................................................................................174
Day 14!..........................................................................................175
Day 15!..........................................................................................176
Day 16!..........................................................................................177
Day 17!..........................................................................................178
Day 18!..........................................................................................179
Day 19!..........................................................................................180
Day 20!..........................................................................................181
Day 21!..........................................................................................182
Day 22!..........................................................................................183
Day 23!..........................................................................................184
Day 24!..........................................................................................185
Day 25!..........................................................................................186
Day 26!..........................................................................................187
Day 27!..........................................................................................188
Day 28!..........................................................................................189
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About Scott Ohlgren!.................................................190
About Joann Tomasulo!............................................192
Medical Disclaimer!...................................................193
“Every life form on the planet survives in a specific environment. Change

the environment and you automatically change the species which
resides in that habitat. As you will never see a giraffe in the arctic, nor a
penguin in the tropics, you will also never see the normal friendly
microorganisms that we were meant to have in an acid bowel. Nor will we
see pathogenic bacterial, yeast, and parasites in a clean healthy body.”
Dr. Richard Anderson, ND
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Introduction (2015)
In 2002 I wrote my first book on nutritional cleansing, Cellular Cleansing Made Easy,
selling 7,000 copies on Amazon (new at the time) and my website, How Health Works.
Inspired by the healing stories of readers, I followed it up a year later in 2003 with a
three CD audiobook, Real Food, Real Health. Then in 2005, my friend and superb
cook, Joann Tomasulo, put together 200 recipes, and we came out with the hardcover
The 28-Day Cleansing Program.
The information in these two books and CD set dovetailed perfectly and became the
$70 28-Day Cleansing Course. Over 18,000 people ended up purchasing the books
and program.
The original 28-Day Cleansing Program.
1
It’s now time to give it away for free. No registration, no request for email or contact
information.
I’ve condensed and updated the two books into this single digital book. It’s a small
enough file that can emailed or downloaded from the How Health Works website.
I am now in my 60th year, which means I’ve been using cellular and nutritional
cleansing concepts for just over 40 years. After all this time, it is still thrilling to watch
a set of symptoms disappear through a shift to a cleansing diet. It’s like a magic trick
every time. Psoriasis, tumors, skin conditions, allergies, lung issues, organ malfunction,
digestive diseases of every type, the list goes on and on and the name doesn’t matter. A
change in nutritional intake can eliminate disease. Not “improve” but full on eliminate
a diseased state. We become less susceptible to the cellular metabolic waste conditions
currently and incorrectly referred to as “colds” and “the flu.” We regain our energy, get
off daily insulin shots, weekly cortisone pills, hourly sniffs of “postnasal drip” spray.
There is simply no more powerful way to heal your body than through a nutritional
cleansing program.
The great thing about cleansing is that it’s timeless. Do your own 28-day internal
cleanse, and then share your own experience with others. By doing so, you will play a
vital role in bringing common sense and sanity back to our understanding of how
health works.
Enjoy the book. Pass it on to others. Then find me on Facebook and tell me your
healing stories.
Scott
July 2015
2
What Others are Saying
Real Stories, Real People
I am a 48-year old professional woman that has struggled for decades with low energy,
weight gain, depression, allergies, dry skin, and moments of memory lapses. I was walking
through a Seattle health food store and I saw Scott’s book, its title screamed out at me. I
decided to do his program.
Even though I did not do everything in the program, I am amazed at the results, and people
need to know about the effect:
I no longer have depression. I am happy, and deal with life’s daily challenges.
I no longer have sinus headaches (20 years! This alone is a miracle).
My skin is beautiful! No longer dry, do not need lotions and does not itch!
No more constipation or bloated feeling. I lost 17 pounds.
I am off of my 3 prescriptions (for depression, allergies and thyroid)
Thank you for opening my eyes, freeing me from the medicated fog, and helping me live a
better life.
Shelly Cleator Everett Washington
Before doing the cleanse, I was depressed and tired all the time. My left knee and shoulder
were constantly in pain. I did the program outlined on Scott’s 28-day system, and much to
my surprise, the pain in both joints disappeared. Who would have thought that these were,
in any way, connected to my food choices? Better still, my depression has left, and my mind
is so much clearer. No more pills and medication. Thank you for a healthier body and mind.
Elizabeth Blackburn
Rosacea runs in my family and I’d been plagued with it for several years. The traditional
creams and gels were only moderately effective. When I started Scott’s cellular cleansing
program, I was not particularly thinking about it improving the Rosacea.
What a pleasant surprise to find that within a couple of weeks, my Rosacea was completely
cleared up. Whenever it reappears has become my gauge for knowing that it’s time to do
some internal cleansing, just as Scott’s program taught me. Thank you for these skills.
Kathryn Linville
3
A year ago at age 46 I began experiencing tiredness and an unusual blistering and extreme
itching of the skin of my fingers. I couldn’t sleep, the pain was so intense at times. I visited a
dermatologist who spent one minute with me, and then wrote out a prescription for both
topical and oral steroids. At my wits end, I dutifully and foolishly filled the prescriptions.
When the last dose was used, the condition returned, worse than before. I knew that there
must be a cause, and that I needed to find it, and not just cover it up with drugs.
Exasperated, I researched online for any hope, and found Scott Ohlgren’s website. I bought
his CD/book program, and went shopping for new foods, cookbooks and supplements to
take care of my own condition. After a few days of initial detoxification (which he had
warned about) and feeling very tired, I began to feel better look better and my fingers
improved within a week. After a month on the regime, my condition was completely gone,
as were a few unwanted pounds and under-eye circles.
It has been a year since that awful experience. My skin now has a new softness and
smoothness, and I have so much energy again. The real surprise, a true bonus, is that I
have a new, more joyful outlook on life.
Ginger Narmour
By the time I found this program, I had a growing list of ailments, including Irritable Bowel
Syndrome so bad that I had to go many times during the day. I had headaches almost
constantly. My skin was so oily that my makeup would not stay on longer than 2 hours, and I
would constantly have to wipe my face off with a tissue. I also had a mild depression going
on. I would worry about my health and really felt powerless to do anything about it.
I heard about Scott’s program and knew immediately that I had to try it. Soon I was juicing,
and colon cleansing, and sweating, and eating delicious healthy foods. I began to see the
connection between these symptoms and what I had been eating. The results were
shocking. Within three weeks, I noticed not only was I not depressed, I was exhilarated and
felt like dancing in my kitchen. In fact, I did dance. Some other changes:
• I completely got off of antidepressant meds. I have moments of feeling truly ecstatic.
• I started having normal bowel movements. I cannot tell you how that freed me up to
go about a normal schedule during the day.
• My skin cleared up and became much less oily.
• My Irritable Bowel Syndrome completely went away.
• No more headaches!
• I no longer depressed; I honestly had never felt better in my life.
• It is now been 9 months. I refuse to ever go back to eating the way I used to eat. I will
be eternally grateful for what you and your website have done for me.
Barbara Allen
4
I suffered toxic heavy metal exposure from 9/11 in NYC, which then became disabling the
next year when we rented a home that was inundated with black mold. After that, I knew
that I had to detoxify my body to begin the process of healing. Trying to undo 35 years of
my previous eating and lifestyle habits proved near impossible, especially on my own.
After attending one of Scott’s live seminars, I read his book and embarked on a journey that
would be the beginning of a new life. My boyfriend and I did the 28-day cleanse together
(which helped us grow even closer), and within weeks, I could feel my body shifting.
Because of the intensity of my toxic overload, I wasn’t a candidate for a miraculous,
immediate healing, but the cellular cleanse Scott provided showed me a clear and easy
path that has allowed me to permanently change the way I eat and think about food. This
has given my body the opportunity to do what it wants to do—heal itself.
After the 28-day jump start, I’ve continued with the lessons I learned from the book and CDs,
and over time my gut has healed, my brain fog has cleared, my chemical sensitivities lessened,
my hair stopped falling out, my skin cleared up, and I have a much more positive outlook. Most
of all, I can see the light of recovery. My boyfriend, who was not suffering from toxic injury, also
experienced improved energy, mood, and clear skin. We both still follow the cleansing
protocols (foods, sauna, colon care, skin brushing) in our daily lives.
Jill Sverdlove Boulder, CO
I hate to speak of something so personal, but I feel that it is so important for other women to
know about. I am now 44, and in the midst of menopause. When it started, I was sluggish,
gaining much weight (over 30 pounds), and my sex drive had driven away. I heard about
Scott’s book, and did my first cleanse. The first week, my digestive system kicked in, I could
feel it. The second week, I felt charged with energy and the third week, my sex drive pulled
up in front of the house. By the forth week, I had lost 12 pounds and established some new
habits. I feel women in this stage of life can truly keep their metabolism going, and hardly
feel the symptoms of menopause. I am so sincerely pleased.
Carolyn G McKean, Pennsylvania
I found Scott’s book while searching for a way to improve my health. At 43 years old, I have
survived 4 teenagers, cancer, thyroidectomy, a spine rebuild, rheumatoid arthritis, and
McDonalds. I have followed the program for almost 5 months now. My biggest win is that I
have removed 8 daily prescriptions.
I don’t do this program perfectly at all. Yet the progress is unbelievable. I hope that’s an
inspiration to others, because you can get results without being perfect. JUST DO IT.
My students have commented frequently, “You are happy today!” And you know, I am!
Thanks, Scott, truly!
Sandy Scott
5
As a professional adventure racer, I’m always looking for a way to improve performance.
Last year, my boyfriend persuaded me to read Scott Ohlgren’s book on nutritional
cleansing. I thought it would be easy, since I didn’t smoke, drink caffeine and work out five
to seven days every week. Was I ever in for a surprise.
One evening during the first week, I started choking up some phlegm. My boyfriend
grabbed (I’m not kidding) a bucket and I started spitting out all this gunk. It was draining
out of my nose and throat and lungs. I spit up clear goo for about an hour and a half. My
boyfriend, who had done other cleanses, was elated. He told me all about detoxification
and explained that my body was ridding itself of toxins.
Around the tenth day, I felt clearer; my brain seemed less foggy. I started doing some of the
physical transformers outlined in the book, like saunas, skin brushing, and colon care. A
few weeks in, a friend and I cheated and went out for pizza. We both felt so heavy, mucus-
laden, and constipated the next day. What a lesson!
The results: I have never felt so sharp or light or good. I am regular now for the first time in
my life. My skin has a glow it didn’t have before, and friends comment on it. I lost 17 pounds
that I didn’t need; and a problematic knee no longer hurts when I run and bike. Although my
diet is not pristine, I have become very aware of what I put in my body now. I have lent out
the 2 copies of the book to numerous friends who have each done the cleansing program.
Thanks for everything Scott, you changed my life.
Michelle Lyman, Adventure Racer
I found that this cleanse not only changed my views on food, but other people’s views of me
as well. I look healthier, and people often tell me that I’m glowing. I have a much more
consistent positive outlook—no more emotional roller coasters.
What Scott talks about is a common sense that has been lost to a world of convenience.
Once people see the results that internal, cellular cleansing provides, they start to realize
how food affects health.
To those considering doing their first cleanse: you will feel these results, too. You will
naturally begin to apply aspects of what you learned during your cleanse to your everyday
life, because falling back into your old habits just seems so unappealing. Thanks, Scott.
Josephine Martorana
“I was turned on to Scott Ohlgren’s 28-Day Cleansing Course by several friends here in
Austin, and I have been on the cleanse for 12 days now. My health has been poor for the
past few years with problems with liver, many food allergies, a significant weight loss,
adrenal overload, memory lapses and lack of clarity, and constant indigestion. Before I
started the cleanse I was in considerable pain in my gut and now I am miraculously pain
free. I don't understand how this worked, but thank you.”
Carol B, Austin, TX
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I have struggled with acne since the age of 15, and within the initial week of Scott’s
program, I realized my face was clearing up—for the first time in over 20 years. What a
powerful, powerful message. Here I had tried almost every acne medication available (as
an MD, I had access to them all), and yet within a week, I realized that Scott was dealing
with the true cause of the why acne and other skin problems happen in the first place.
With acne in particular, the role of a clean colon became obvious; a clean, well-working
colon also had a side benefit: it took about 5 pounds off, and gave me a trimmer waist.
Scott’s detoxifying methods have also made a big difference in my mental clarity and all-
around energy. I feel better than I have felt in a long time.
Since I have experienced the healing power outlined in Scott’s program, I now pass this
knowledge on to my patients. I knew this in my mind before my cleanse, but now I know it in
my body and spirit. Thank you for this amazing, life-changing experience.
Dr. Kristin, MD, member, American Academy of Family Physicians
“This book does for our health education what the fast food industry did for our current
S.A.D. (Standard American Diet): makes it easy, fast, entertaining ... and this cleanse really
does work. Every school aged child and their parents need to read Scott’s book.”
Dr. Jeffrey Bruno, Ph.D. child psychologist
“My dad was a doctor, and I grew up conditioned to be skeptical of alternative approaches
to health. However, when I heard about this cleansing program, I decided to give it a shot.
“The experience was quite amazing. I completely underestimated the effect that it would
have on me. I had more energy, I thought more clearly, my headaches decreased, my skin
glowed... I was just happier. This cleansing program was truly life-changing for me.”
Rebecca C.
“As a Registered Nurse since 1967, I was increasingly bothered by traditional medicine’s
dependence on pharmaceuticals. We had become wrapped up in diagnostic names on
symptoms and prescribing pills that had nothing to do with the source of those symptoms.
“I first heard about this cleanse from a friend. The instructions were simple: remove toxic
foods and replace them with nutritious ones, a lot of water and important supplementation.
“I was skeptical, because it is difficult to find healthy food while traveling, especially fresh
juices. But Scott’s ideas are clear and simple. I resolved to do the best I could.
“Much to my surprise, I had a very positive report. I had lost an average of two pounds a
week, and my mind is so clear. I have learned more from Scott about how to truly be healthy
than I ever learned in nursing school. Healthy people are happy people and fun to be with. I
encourage any person interested in feeling better to try out this inner spring cleaning.”
Keli MacIntosh, Registered Nurse, Certified Nutritional Consultant
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“If I could recommend only one book to enhance any health practitioner’s effectiveness,
Scott's 28-Day Cleansing Course is it. This is the perfect primer for every new (and old)
client. As a colon hydrotherapist for over 25 years, I find this program to be very well-
organized, easy-to-follow, and written in an enjoyable style. Scott has consolidated his 30
years of studying and living healthy foods into this text. It will make your job easy.”
Constance Jones, Board Member of International Association for Colon Hydrotherapy
“I believe the only way to know for sure is to experiment directly. This is one of the things I
respect the most about Scott Ohlgren. He is not conceptual. He teaches what works
because he has first experimented with these things in his own life. What he writes about
are not interesting ideas he read somewhere. The things he is sharing in this book and the
cleanse are things he knows from direct personal experience; that is: what works.
Russell Mariani The Center For Functional Nutrition
“For most of my adult life, I have experienced Irritable Bowel Syndrome-type symptoms. I
became used to having cramping, bloated feelings after eating almost anything.
“I also developed extreme joint pain which often left me debilitated for hours each day.
When I woke up in the morning, I had so much excruciating pain in my feet and legs that it
was usually too difficult to stand in the shower. I would typically soak in a hot tub for the first
15 minutes to loosen up my feet. The pain curled my toes, and I couldn’t stand flat.
“I had a skin tag next to my eyebrow, which a dermatologist removed with a scalpel. It bled
profusely but eventually healed. Within 18 months, it was back; the same dermatologist
wanted to biopsy it this time, so out came the scalpel again. Sure enough, within 18 months
it was back again. Never once was a diet or cleansing connection mentioned.
“Twenty-four hours after starting the cleanse outlined in this book, the Irritable Bowel
symptoms were gone. This is after years and years of having the symptoms. And for the first
time in ten years, I have a significant reduction in pain as well as feeling dizzy and off
balance. I now sleep much better and have more energy.
“The skin tags have completely disappeared. I had a rash on my knee for the past 4 years;
this too disappeared after about a week on the cleanse.
“It has been hard to explain to family and friends about the success of this process, which
now seems so logical, and natural. I can’t imagine how others wouldn’t grasp these ideas.
“It is amazing how quickly and completely our bodies will rebound and respond once it has
a chance to clean out and be fed highly nutritious food.”
Karen Ackley Tredwell
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Our Current Reality
Where we are, and how we got here
Take a quick look through the following list of symptoms, show below. It’s alphabetical
for easy viewing.
List of Symptoms
Acid Reflux, Acne, Allergies, Barrett’s Esophagus,
Biliary Tract Diseases, Bloating, Boils, Candida,
Celiac Disease, Cholecystitis, Chronic Belching, Chronic Gas, Colitis, Colon
Cancer, Constipation, Crohn’s Disease, Cysts, Dandruff, Dermatitis,
Dermatofibroma, Diarrhea, Diverticulitis,
Dry Skin, Duodenal Ulcer, Eczema, Endometriosis, Exocrine Pancreatic
Insufficiency, Intestinal Dysbiosis, Intestinal Permeability,
Fatty Liver, Fecal Incontinence, Fibromyalgia, Folliculitis,
Gallstones, Gastritis, Gastro-Esophageal-Reflux Disease, Gastroparesis, GERD,
GI infections, Heartburn, Hemorrhoids, Hernia, Hiatal Hernia,
IBD, IBS, Indigestion, Inflammatory Bowel Disease, Irritable Bowel Syndrome,
Kidney stones, Leaky Gut Syndrome, Malabsorption Syndrome, Peptic Ulcer,
Pimples, Proctitis, Psoriasis, Rosacea, Ulcerative Colitis
If you live in a western culture, chances are very good that you suffer from one of these
symptoms. Chances are even better that you know someone who suffers from one or
more of these symptoms.
The highest odds, though—almost 100%—are that you have been taught the following:
Number 1: these symptoms have little to do with what you eat.
Number 2: the best way—the only way, really—to get rid of these symptoms is
through pharmaceutical drugs.
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Number 3: if there is no cure yet, it will be forthcoming, once a few billion more
dollars is spent in drug research. We just need more research money, and another drug
to put into your bloodstream. Once that is accomplished, you will be cured.
What you’ve been taught isn’t true

Every one of those symptoms in the list—from Rosacea to Crohn’s to IBS—is there
because of the internal condition your current diet has created. More importantly, every
one of those skin and digestive and allergic injuries can be healed, completely, through
little else than a cleaner choice of food.
In case you glossed over that last sentence, let’s restate it, because it is the central
message of this book:
A change to a clean nutritional intake can eliminate all of these symptoms.
If you don’t believe that, I don’t blame you. Thirty five years ago, I was entrenched in
the same health model that we’re talking about here, the one that most of us have come
to view as truth. Essentially, it is a belief that says:
“These health problems have little to do with your lifestyle, and even less to do with
your food choices. Just keep eating whatever you’ve been eating, because your
symptoms did not appear as a result of your diet, and they certainly won’t disappear by
a change in diet. That’s just silly, because these symptoms are diseases, and you can’t
reverse that through food.”
Armed with this belief system, I found myself at the age of sixteen, dutifully taking a
pill—called tetracycline—twice a day, waiting for the next pharmaceutical acne cure
that I knew was just around the corner. Every now and again, I would ask my
dermatologist in Waukesha, Wisconsin, “Are you sure my skin problem has nothing to
do with my food choices?” He would give me that “don’t be silly” look, and explain
that his entire profession had ascertained that skin problems were the result of a
complex process that had nothing to do with diet. He would then hand me another three
month prescription of tetracycline, and I would go back to eating my daily normal food
choices. I say “normal,” because it was what I was fed growing up, and because
everyone around me ate this way. This included boxed cold cereal, pasteurized cow
milk, luncheon meats, mayonnaise, Tang, Pop-Tarts, Twinkies, Hostess Ding Dongs,
Spam, Rice a Roni, Swanson TV dinners, SpaghettiOs, Kraft Singles and Velveeta
cheese, candy bars, McDonalds, ice cream, Welch’s grape juice, hydrogenated oil and
margarine, canned meat, canned fruit and canned vegetables.
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There were other weekly ingredients, but remember, none of it mattered, since the
world’s top skin specialists were betting their reputation on the certainty that acne and
other skin problems had little to do with someone’s daily food choices.
Ask anyone who has ever used antibiotics for skin problems, and they will tell you that
the problem never goes away. Neither did mine, even though I continued using that
powerful drug every day, twice a day, for just over four years.
Finally, at the age of 20, a friend who was a student of natural health pointed to my
face and said, “That will go away if you stop eating that,” pointing to my baloney,
mayonnaise, and white-bread sandwich. She then explained how to do something
called a nutritional cleansing program, where I would exchange my sludge-producing
diet for what she called “cleansing” foods—foods closer to their whole, original form.
Within five weeks of starting the program, my acne was gone. Within two months, a
growing sinus problem completely disappeared.
“The greatest part of all chronic disease is created by the suppression of acute
disease by drug poisoning.”
Dr. Henry Lindlahr, M.D.
I knew right away that what my friend had shown me was not just about acne. It was
about something much deeper, and about health problems far beyond my face.
From that first cleansing program, I was hooked. I learned everything I could on the
diet/disease, diet/symptom connection. In the pre-Internet 1970s, this meant searching
around for hard-to-find books, like Dr. Weston Price’s Nutrition and Physical
Degeneration (originally published in 1939), and anything from authors like Bernard
Jensen and George Ohsawa.
As with any new field of study, you start to uncover a network of students, teachers and
practitioners who have followed a thread of inquiry that often goes back many years. In
this case, I learned that this diet-symptom/diet-disease connection was not some new
revelation, something just discovered. In fact, there was a thread that could be traced
back to Hippocrates (“Let food be thy medicine, and medicine be thy food”) and
beyond.
It was an odd cast of characters, those of us following this natural food, natural healing
thread, ranging from hippies to Nebraskan homemakers, to a few MDs trying to remain
anonymous, to registered dietitians no longer able to live with the methods and
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message of their profession, and to young guys like me, just trying to figure out how to
stay healthy. While at first glance there seemed to be no commonality among us, there
was often one shared experience: we had all rescued ourselves from a health challenge.
We had each changed what we were eating, and lost a set of symptoms in the process.
The other common theme was that we didn’t want a diet. We wanted a health plan for
our lives.
That first cleanse occurred in 1976. Bar none, periodic cellular cleansing has been the
single biggest reason why I have stayed drug free, pain free, and symptom free for the
past 30 years.
After practicing the food/health connection, becoming a teacher and lecturer on the
topic, and selling over 60,000 books, tapes, and videos on health, here is what I know
for certain: the large majority of every digestive problem, skin condition, allergy,
heart condition, blood/ bacteria/ fungus/ yeast/ internal terrain mess is the result
of a metabolic toxic overload, stemming directly from the life-deadening and
historically new food chain we and our children are currently consuming. Any
witness to this healing process can no longer conclude that Crohn’s and Proctitis and
allergies and eczema are diseases that just happen, but instead are each the end, visual
result of a nutritional toxic process that started a long time ago, and are as close to
home as hand to mouth.
By reading this book, you are entering this same knowledge base that threads back for
centuries. As you start to apply this knowledge to your daily life, here are some of the
things you will discover:
• Those of us living in western cultures are eating a diet that is historically new. At
no other time, since the birth of humankind, have humans chosen to eat what we
are eating. We are doing a giant nutritional experiment, and it is not working.
• Our food choices are constantly affecting our internal environment. Change this
environment, and your symptoms will change.
• Real food can repair a diseased state.
• Most diseases should be viewed as a systemwide “ecological” problem, not a
disease problem.
• There is no complex trick to healing. It’s like getting in shape: you just need to
work at it a bit every day.
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• Your diet is the very first thing to look at once you start getting symptoms.
Everything else is secondary.
• You can get rid your skin or digestive problem in the next month or two.
• Many allergies are caused by a clogged up digestive tract and liver. Clean them up,
and your allergies can disappear.
The good news & the bad news

The good news is that you don’t even have to believe in the diet/disease, diet/
symptom connection; you don’t have to believe that your skin or digestive disorder is
connected to your current food choices.
This is because your body will prove it to you by following this 28-day program. It will
become self-evident.
The bad news is that you are going to have to stop eating the way you’ve been eating,
and learn to eat a healing, cleansing diet. There is no other way. You cannot dance
around this one particular requirement. Nutrition is the foundation on which everything
else is built. While other modalities can be crucial—even lifesaving—to your health, a
change in what you feed your cells, at every meal and every snack, is the biggest
imperative. You simply cannot eat the same diet and expect to heal your symptoms.
This is hard news for some people to hear. Eating can be one of the most emotionally
based actions we humans do each day, and because of this, messing with your food can
mess with your emotions.
Yet if you are interested in getting rid of that symptom that has hounded you for years,
there is no way around it: you have to start eating as if your digestion, your skin,
and the loss of your allergies depended on it.
After years of teaching the diet/disease, diet/symptom connection, I find at this point,
people fall into two distinct categories: those that are ready to just jump in and start,
and those that can’t quite believe that their current set of symptoms can be reversed by
simply changing what they’re eating.
For those that belong to the first group, you can to the section that describes the 28-day
program. Just do it. In a few short weeks, you’ll be emailing me a similar story to the
ones listed in the testimonial section above, elated and describing all the changes your
body is going through.
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For those that belong to the second group, I would suggest a couple things.
The first would be to read this entire book, from beginning to end, just to get used to its
ideas. Next, realize that this idea that better food choices can reverse a disease is no
longer considered a wacky idea. It is now well accepted that dietary changes can enable
diabetics to get off their medication. Heart diseases can be reversed through a change in
diet. Breast cancer is related to hormones in the blood, which are determined by the
foods we choose each day. Kidney stones can be prevented—dissolved—by a stopping
certain foods, and adding others.
“The person who takes medicine must recover twice, once from the
disease and once from the medicine.”
Dr. William Osler, M.D.
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Cleansing: why bother?
We acknowledge the importance of daily body hygiene: we clean our skin, our hair, our
teeth. We are very blind to the parts of our body that we can’t see.
Most of us know that brushing our teeth is an important part of staying healthy; we
have figured out that by gently scrubbing our teeth, even carefully cleaning between
each one, our mouth and teeth stay clear of health problems. We have also figured out
that daily showering is a good thing for the health of our skin. We further know that it
is important to wipe crumbs off the counter, to wash our dishes, and to wash our
clothes on a regular basis.
Daily internal hygiene

Yet we have no acknowledgement—we don’t teach it in school—of the importance of
doing a similar cleaning up of our internal organs, like the liver, the gall bladder, the
large and small intestines, or the kidneys.
In terms of living a life free from disease, this is a very big oversight. Clogged up and
toxin-filled organs are the main reason for the breakdown of physical health, and it
doesn’t take a whole lot of extrapolation to see that they are the main reason behind
out-of-control health care costs.
Look at the following section on our internal organs (as well as the images
commissioned from Dr. Nina Ollikainen, M.D.). You will start to get a sense of the far-
reaching effects that malfunctioning organs have on our health. External hygiene like
daily showering and hair grooming is good, but they pale in comparison and
importance to internal hygiene. Let’s look at why cleansing might be a good idea.
Your colon needs cleansing

After 20 years of teaching cleansing principals, I am now starting to see friends go
under the knife from digestive auto-poisoning problems. Some of them have died.
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Stomach
Small
Intestines Large
Intestines
Right Left
Hand Hand
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None of those good friends ever gave their digestive system a thought. For years, I
could not figure out why they didn’t treat their colon like they treated their hair, skin or
teeth.
I now believe that one of the reasons for this blind behavior is this: we are a culture
deeply embarrassed by basic human biology. We’re embarrassed by bowel movements,
to the point where we now have millions of people pooping once or twice a week,
thinking that is normal and enough, never wondering why we have the world’s highest
percentage of colon disease. We are a culture that thinks flushing out the colon with
pure water is weird and unnatural, yet it is considered polite and normal and good logic
for someone to walk into a hospital, be knocked unconscious, have their belly slit open
with a sharp knife, and have twelve feet of intestines removed because that section has
become necrotic and poisoned. People who go to colon hydro-therapists are considered
“really out there,” yet we live in a culture that considers it normal to spend $14,000
(“Don’t worry, it’s covered by my health insurance, so no one is actually paying for
it.”) to have a half-inch flexible hose/light/video camera and cutting instrument placed
five feet up in through the anus in order to remove balls of toxic fleshy material
protruding into the intestinal wall. Where high school kids are regularly taking drugs
for uncontrollable diarrhea, and where over 80,000 American adults are now daily
wearing adult diapers.
Our colons need our help and our attention. A cleansing diet helps strengthen peristaltic
action, so the contents move along more regularly. Real food helps create the internal
environment where friendly bacteria thrive and Candida and yeast and fungus have a
hard time surviving.
Your kidneys need cleansing

Have any doubt? Just ask the 300,000 Americans currently on dialysis machines. Then
look at the other 80,000 that need to walk around with adult diapers each day, or the
one million suffering and bleeding from kidney stones. Each one of these statistics
speak about one thing: kidneys that have lost their ability to function. This loss of
function is often self-created, and can be self-corrected.
Although not often acknowledged in the West, kidney health has a close connection to
sexual health. They also help regulate the chemical composition of blood, and play a
role in hormones. About one and a half quarts of blood pass through the kidneys each
minute. What’s in our blood must pass through the kidneys. When the kidney’s
filtration system gets blocked, the body can no longer get rid of waste products, and
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these build up in the body. This buildup of metabolic waste results in uremia: literally,
urine in the blood. From the western view, symptoms associated with this backed up
waste include headache, nausea, vomiting, poor appetite, extreme fatigue and mental
cloudiness. From the eastern viewpoint, kidney problems can show up as excessive
fear, anxiety, sexual insecurity, fear of letting go, and being chronically “pissed” off.
Again: we acknowledge the importance of cleansing our teeth and skin why not our
internal organs, like the kidneys?
If we thought of cells, if we thought of molecules, every moment, every

day, the awe would tame us.
Sybil Smith
Your liver needs cleansing

Oh boy, does it ever. Our largest and most complex organ, the liver is responsible for
over 600 different tasks. Look at the following short list, and think about the larger
effects of each one:
• The liver filters and cleans about two quarts of blood every minute.—It removes the large
majority of the body’s waste products, including absorbed plastics, smog, drugs, alcohol,
skin creams, etc.
• Each day, it produces up to a quart of bile, the body’s ultimate fat breakdown juice.
• The liver breaks down hormones, playing a vital role in our endocrine system, as well as
our emotions.
• It stores extra vitamins, minerals, glucose, and even extra blood.
• It plays a major roll in our energy levels, our emotional levels, and is the key organ to
getting rid of allergies.
That is just the start. According to Western medical texts, symptoms associated with
liver problems include bad breath, abdominal bloating, poor digestion, headaches,
moodiness, coated tongue, sluggish metabolism, a weakened immune system, excessive
body heat, menstruation problems, sugar cravings, and many others. Both Multiple
Sclerosis and ALS (Amyotrophic Lateral Sclerosis, or Lou Gehrig’s Disease) have been
associated with severe liver dysfunction.
From the Eastern viewpoint, liver problems can show up as short temper, frustration,
trouble falling asleep, inappropriate strong anger and rage, trouble with decision
making, irritability and bitterness. Clearing out the liver/bile ducts is considered by
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some health professionals to be the most powerful procedure that you can do to
improve your health.
I believe that the next big advance in understanding health will be in acknowledging
the importance of self-detoxifying and de-sludging our liver. True, if you look into any
human biology book, it already tells us that there are now over 600 known functions of
the liver. What we don’t realize is how that functionality is dependent on how
unclogged it is.
Liver (lifted up to reveal the gallbladder)
Kidneys
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I can’t say this enough: a cleansed liver is a felt sensation. Improving its function
seems to affect everything, from mental clarity and focus, to emotions, to sleep, to how
stress is handled, our digestion, our skin, even how we perceive and deal with
relationships.
There are so many other reasons for doing a cleansing diet. Weight loss, joint pain,
regaining sexual function, pre- and post-diabetic symptoms, better brain function; the
list is endless. Cleansing repairs the body deeply, and gives it a chance to operate at a
higher level of function.
The good news is that a cleansing diet has a cleansing effect on all of our organs. What
we eat directly changes the quality of our blood. Our blood is then carried to the every
cell of our organs. Clean blood makes for unclogged, fully functional organs.
Compared to sickness, cleansing is easy

People ask, is cleansing difficult? The response is always the same: What is hard is
living with symptoms. What is hard is living with a self created, slightly diseased body.
That is hard. That is difficult.
Cleansing is not hard; in fact, we’ve been doing it all our lives. We are cleansing right
now, and have been since the moment of conception. Every one of our 100 trillion cells
is constantly peeing and pooping, constantly taking in nutrients and getting rid of the
old and used up, and has been doing this since that first cell division while in utero.
Every time we breathe out, we’ve cleansed our body of the metabolic waste known as
carbon dioxide. Every time we have a bowel movement, our body is eliminating old
cellular material (up to 40% of every bowel movement is not our last few meals, but
dead cells being sluffed off from all over the body). Cleansing occurs because our
body’s cells are constantly dying and being replaced with new cells. Our spleen and
liver and stomach cells do it, our intestinal walls do it, even our bones and muscle cells
do this regeneration circle of life. All a cleansing program does is intensify the
results.
If you are not happy with the level of your health, you need to learn the art of building
your fundamental biology. Just as a master gardener learns to build strong soil,
impervious to blight and bugs, we can do the same and learn to build strong blood.
Strong blood means strong immunity.
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We know that if we pollute our external environment—the air, the water, the soil—then
that which lives off those things is sickened. We need to extend that same awareness to
our internal environment, our internal terrain. If what we are eating is not creating a
healthy bloodstream, then this sea of nutrients that we float in, and are fed by, will not
support vibrant health. We get symptoms.
It is now time that our culture acknowledges the role that a cleansing diet and lifestyle
can play in eradicating many of these problems we are suffering from. It is learning
how to build and repair our own biology, something that should have been taught in
grade school. It’s never too late: you can start now, today, regardless of your age.
In most cases, impaired health is more the result of indulgences and

practices that are absolutely harmful, than it is the result of omissions.
Most sick people are very eager to find out what they can do to get them
well.
What they fail to ask is, ‘What can I stop doing that is making me sick?’
Dr. Ralph Cinque, M.D.
We live and die at the cellular level.

You can’t be healthy if your cells are living in junk.
Dr. M. Ted Morter
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How to Use This Book
Different ways, but no excuse
In my own experience dealing with life’s entropic challenges, all of my best
achievements have come about by setting up a game plan in advance: making the
decision that from this date, to this date, I will do these XYZ daily actions. With this
simple “put it in my calendar” trick, I have found that there is no better way to create a
new habit, or break an old one. By setting up a future start and stop date, you are
able to override many of the aspects of inertia. You already do this in many other areas
of your life. For example, work: you have to be there by 8AM, or you get fired; and
you can go home at 5PM. Or with travel: you have to be at the airport on a certain date
at a certain time, or you’ll miss the connection; same with coming back. When I
decided to run my first 26.2-mile marathon (I wasn’t even jogging at the time), I hired
a coach who said that the first step to completing that goal was to find a marathon race
happening about four months into the future, and register for it. I did, and the effect on
any inertia I had about training was immediate. I went out and bought a pair of running
shoes, printed up a training schedule and taped it to my refrigerator and front door. I
started training the next day. I successfully ran that marathon four months later.
“THINK. PLAN. DO. FINISH. I’ve yet to find a better method for breaking
a bad habit and creating a new one. I repeat these four words over and
over whenever I find myself stuck in a rut.”
Scott Ohlgren
So, the only rule that I would suggest for using this book would be to “put it on the
calendar.” Look over the program and decide on a 28-day period.
However, we don’t all live the same lifestyle. We don’t all live in the same weather
climate, have the same demands with work, with relationship and children, or same
budgetary and time restraints. So there are a variety of ways to feed yourself during
your cleanse:
• One method would be to follow the book exactly. Prepare your kitchen as described.
Buy all the kitchen tools. Do the meal plan precisely as suggested, making every
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delicious menu. Prepare for the following day’s meals. Cook and make every meal
yourself, in your own kitchen.
• Or, follow the guidelines 50%. Use the book as a guide, but mix and match throughout
the days’ suggestions.
• Or, do the cleanse with someone else. Share cooking and preparation with a neighbor or
friend across town. Think gym buddy, but for internal health.
• Or, hire a part-time cook 5-10 hours/week. Before you laugh that off as a silly idea that
you can’t afford, think again. You would be amazed at the number of talented young folks
who not only know how to cook cleansing meals, but would love the chance to do it for
what they currently earn working at the mall. I know this from firsthand experience: I
have used part-time personal cooks in our home every week for over 10 years. Place an
ad in CraigsList and you'll be amazed at the responses.
• Or, graze at the deli of your local food co-op, Whole Foods, Wild Oats, Earth Fare,
Garner’s, Mrs. Gooch’s, Vitamin Cottage, or whatever health food store you live near. If
you are too busy to juice and eat well, you are not too busy to stop at the store.
The point is this: there is no good excuse for not doing a cleansing program.
You cannot use lack of time, lack of resources, or any thing else as a valid reason for
getting yourself off the prescription drug merry-go-round. Where there’s a will, there’s
a way. It is time to treat nutrition as one of the most important aspects of your life.
Make it easy
Whatever method for cleansing you decide to use, one rule applies: you have to make it
easy. If you make it hard to get healthy, you will not follow through. So, here are the 3
factors you must put into place:
1. Organize your kitchen into a cleansing one (see the Pantry section for this)
2. Choose a definitive start and stop date. Joann and I have outlined a 28-day
program. So decide which day you will start and, 28 days later, which day you will
finish. Put in on the calendar.
3. Prepare your food chain. Think about where you normally get your food and
snacks during a day. Think about where you get hungry. You need to be ready in those
places with snacks and meals that lie inside of a cleansing diet instead of going down to
the candy machine at work, or stopping at the convenience store while getting gas.
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Buy pre-made foods when possible. For instance, we show you how to make your own
garbanzo bean hummus and your own juice. If you don’t have the time, pick these up at
the health food store.
Learn the art of leftovers. If a recipe calls for rice, make enough to add to the next
morning’s cereal, or for lunch the next day. If you end up with some prepared food, will
it work in the next soup? If tomorrow calls for beans, soak them the night before. Slow-
cook your morning cereals over night, so you wake up with breakfast prepared. Think
ahead.
Use other sources. Some recipes from your other cookbooks will fall into the
guidelines of a cleansing program. Don’t be afraid to use them.
Avoid the food wars

When someone starts talking about a particular food choice, a large majority of the
population rolls their eyes, and for good reason. Food has become politicized, and even
religious-ized.
There are numerous food philosophies that describe how to best stay healthy from the
Mainly Protein diets, to Only Raw Foods, to Absolutely No Animal Protein, to the
Grain-based Theory, to Traditional American, Traditional European, and Traditional
Ancient. Everything in between. They have names such as vegetarianism, macrobiotics,
vegan, traditional, Atkins, Ayurvedic, and many others.
As you start seeing the deeper role that your food choices play in whether you get
symptoms or not, and whether you get sick or get healthy, a personal food philosophy
or preference is a natural conclusion to come to. However, creating a religion around it
is not. There is a very big difference between seeing what works for you and being
dogmatic.
The world has reached its limits of dogmatic thinking. None of us needs to add to that.
It is not necessary to join a food group in order to understand the power of nutrition.
You don’t need to declare allegiance to get healthier. Joann and I are not promoting any
one school of food politics in this book. Instead, we are teaching you the energetics of
food. How food works in your body.
One only needs to study a bit of dietary epidemiological history to see that there are
many diets that can work to keep humans healthy and living drug free well into old age.
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One of my passions and reasons for doing this work is to point out that there is more
than one way to cleanse, and more than one way to stay healthy. Therefore, having
some flexibility in your food beliefs and diet is not only necessary, it can be liberating,
adventurous, and help keep you sane.
In the end, I do not really care how people experience becoming symptom free. I only
care that they learn that their diseases are largely self-created. Cleansing is a critical
key to returning to pure health.
It is only human to pick up beliefs about health and food and diet as we move through
life. My suggestion is this: ask yourself on a regular basis, “Is what I believe about
food and health true? Who told me, who influenced my decisions? Is it still true for
them? Is it still true for me?”
“Don’t be trapped by dogma, which is living with the results of other

people’s thinking.”
Steve Jobs
Examine your beliefs about food yearly, just as you look at other factors that contribute
to the quality of your life. You are not the same person you were five years ago. You
may need completely different fuel today.
What is your health goal?

So much dialog around health and nutrition tends to center on who is right, who is
wrong, and who is smarter. I have no interest in any of it.
What I am interested in is to live until I am 96 years old, pharmaceutical free, pain free,
disease free, and with all my organs intact.
That’s it. That is my health goal, the reason I do all of this. My objective is not to live
forever; 96 is good enough.
I mention my personal health goal because I have found that having one is helpful in
navigating through the decisions any of us need to make when we discover the diet/
disease, diet/symptom connection.
The number one reason anyone does a cleansing program is to lose some current
symptom. For now, that’s a good enough goal. Once you lose your symptom, it will be
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helpful to come up with a bigger overall aim. Where do you want to go? What is the
end desire?
Be prepared for the upset

Because a large majority of people who heal themselves through diet will go through
the same sequence of emotions that almost everyone else goes through, I want to warn
you beforehand: as your symptom starts to go away, be prepared to be pissed off.
Losing your symptoms through a change of food will make you ask, why the hell
weren’t you told about this? Why the lies? All of these experts, all this money, all those
expensive reports and tests and hospitals and seven-year university degrees, all this
waste of resources and time, all the suffering, and not a single expert said to you: “It’s
your food. Stop eating what you’re eating, and start eating something different.”
I don’t have any words of wisdom for how to deal with this upset. I am no therapist and
this book isn’t designed to help in that manner. Just know that your outrage and upset
will play a large role in helping spread the truth about basic human biology, and the
true cost of being told that we’re victims, not self-creators.
Every person that heals themselves through a change of diet will affect about 50 people
around them. Your friends and family will see the difference. You will tell your
coworkers about the process you went through to get healthy, to lose the Crohn’s, the
IBS, the Rosacea. As some of those people start to apply these principles to their own
health, they in turn will each affect 50 people around them. On and on it goes. That is
the ultimate intent of this book: to bring common sense back to our understanding of
how health works. One person at a time.
What to eat during a cleanse, and why

Internal cleansing is a protocol for healing that has been used in many cultures around
the world, and throughout history. While there are variations, one of the common
threads that link them all is their choice of foods: during a cleansing phase, all cultures
chose a diet lower on the food chain; meaning, a plant-based diet. They saw that
cleansing occurs best by lowering—or even completely removing—foods that come
from animals, such as flesh foods and dairy.
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Why is this? Part of the reason lies in an internal process called autolyzation, a word
meaning “self-digestion.” Autolyzation (or autolysis) is the “metabolizing of tissues
and cells in an organism by actions produced within the organism itself.” In other
words, cleansing burns up the metabolic waste, toxins, mucus and gunk that are left
behind in a body that has gotten clogged up. This left-behind gunk is one of the main
reasons for lowered functionality of our organs, like the liver, kidneys, and heart. When
we hear of studies that tell us “a change in diet can reverse heart disease,” they are
talking about autolyzation: the body’s ability to digest itself, once it’s given a break
from a diet rich in complex, sludge-producing foods.
On animal foods
Animal foods—fish, meat, dairy—are very powerful building foods. They take more
steps to digest and break down, and in a body already overloaded with metabolic waste,
they can often times add to the pile. So, during your cleanse, you’ll see that many of
the recipes choose a more plant-based diet. This allows the body to burn through the
mucus and sludge.
Contrary to what you may have heard, your body is completely capable of living
(thriving) on its own stored substances through this autolysis. We can stop worrying
about “getting enough protein” during a cleansing period. We instead need a section of
time in which we decompose and burn through the cells and tissues which are aged,
damaged, diseased, weakened, dead, or downright toxic.
If you have never gone a month in your life without animal foods, I’m going to suggest
you do a 100% plant-based cleanse. Not because it’s the right way, but simply because
it may give you better and faster results. It’s also just a good experiment to try.
At the same time, some people don’t do as well on a 100% plant-based diet. If you are
a personal trainer, or a very physically active person who burns more calories than all
the people in one office complex combined, you may find that you do better by adding
animal foods. That’s fine. Bodies are fully capable of experiencing a massive jump in
health and the overall effects of cleansing while still using some animal foods.
This is heresy to many cleansing practitioners. But I have repeatedly seen some people
get better results during their cleanse by adding animal foods to their broths and soups,
an egg here and there. To not acknowledge this is to not be paying attention.
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If you decide you are one of these people who will do better using a bit of animal foods
during this cleansing program, there are some strong suggestions we recommend:
1. If you’re going to use dairy, stick with kefir and yogurt. These are fermented and
will add to the beneficial bacteria you want, and it’ll be easy to digest. Dairy can cause
too much mucus in most people. Besides, if you have never weaned yourself and lived
for awhile without animal breast milk, then you have no idea of its effects on your
thinking, emotions, and body. It’s time to give it a break.
2. No eating meat by itself. No steak or fish dinners. Instead, make your animal
products part of a total meal. Put some in a stir-fry. Put pieces into a soup so that it
makes up the broth. Think energetics. Not volume.
3. Choose only organic meats and animal foods. This is really important, even more so
than with vegetables and fruits. Find sources that are clear of contamination, drugs,
antibiotics, and cruelty. Don’t use farm-raised fish, go for the wild variety (especially
in salmon). Know where and how your animals were raised. What were they fed? What
was their environment? How were they treated?
4. If you use animal foods during the cleanse, you must sweat often each week. Animal
food is powerful medicine, much more than we acknowledge. If you are not naturally
physically active, I suggest going very light on the animal foods, or doing a 100%
plant-based cleanse.
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Protocols that speed up
results
Beyond the diet changes you’ll be undertaking during your cleanse, there are a few
important protocols that will drastically speed up your results by a large factor.
The three that produce the deepest results are:
1. Lingzhi herbal Protocol
2. Rehydration Protocol
3. Sweating Protocol
1. Lingzhi medicinal mushroom protocol

I’ve used many superfoods over the course of 40 years to help with cleansing, but I’ve
found no other single herb or plant more potent in its ability to restore function and
remove symptoms like lingzhi.
Lingzhi is a particular species of mushroom— Ganoderma lucidum —that has long
been considered the most revered herb in all of Chinese pharmacology. Traditional
Chinese medicine (TCM) calls lingzhi The Herb of Longevity, and for over 3,000 years,
considered it the most potent anti-aging plant on earth, because of its results on a wide
variety of conditions associated with cancer, skin, nerves, insomnia, the liver, heart,
memory and more.
But where it truly excels is in cell and organ regeneration. Lingzhi has an innate ability
to break down dead and dying cellular matter throughout the body, ridding it of
decaying or subpar tissue. This allows the organs to return to their capacity to work at a
higher level.
Throughout its history, lingzhi was too rare and too expensive to be used by anyone but
the rich, the privileged, the royalty classes. This explains why even as late as the 1990s,
it was difficult to find any westerner who knew about it, or who used lingzhi on a daily
basis for long extended periods of time. This is changing, however, partly because of
advances in cultivation and extraction methods. The other, though, is the flood of
recent research on lingzhi.
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Lingzhi Research
Lingzhi is currently the most researched fungi in the world, with over 1,000 studies and
clinical trials in the past 20 years, showing significant medical properties with:
• Insomnia and sleep-related issues
• Anti-inflammatory & Antihistamine
• Immune modulation & improvement
• Anti-tumor and anti-cancer
• Anti-viral and Anti-bacterial
• Anti-Heart disease
• Anti-depressant, increased mood
• Asthma
• Herpes and other viral infections
• Improves cholesterol ratios
• Increased sexual health and kidney function
• Skin issues
• Adrenal adaptogen
• Thyroid stimulating
Sourcing the top grower

Once I started reading these recent findings, and then hearing that that the potency had
gone up while the price was going down, I started researching companies. Searching
for the best lingzhi manufacturer in the world took me over to China in March, 2012.
There, I found a 50-year old, second-generation group of mycologists who have been
quietly (well, to westerners) pioneering the area of lingzhi cultivation, manufacturing,
distillation and potency (between 1:12 and 1:25 with each formula, which was unheard
of), and certification guidelines. Their company, Alphay, had all of their formulas
certified as USDA organic, and passed heavy metal and purity tests of California
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Proposition 65. Even so, once I was back home, I had my own testing done, spending
$1400 and sending off Alphay’s samples to the top US-based third-party labs, to further
verify purity.
Since then, Alphay has set up distribution here in North America (no more shipping
from China), and I myself have been using their formulas daily for over three years. I
now have hundreds of clients and colleagues using encapsulated lingzhi products and
drinking a lingzhi tea. The results are phenomenal, and so I start all cleansing
participants on one of Alphay’s Lingzhi Longevity Packs. The cost the Pack makes it
less expensive, about $80 a month, but more importantly, each Pack includes the tea,
which I have each person drink every day during their 28-day cleanse. It also includes
three bottles of their different lingzhi capsule formulas, which is a 2-3 month supply.
Anyone doing the 28-Day Cleansing program can now order direct online.
Use a Lingzhi Longevity Pack during your cleanse

Step 1: Go to GetAlphay.com/scottohlgren and click the upper right Shop Now link.
Step 2: Set up an account by clicking New Customer. This gives wholesale pricing.
Step 3: Scroll down and select any one of the four Longevity Packs. Depending on
your biggest need, select one of the four: Weight, Immunity, Stress, or Vitality.
Step 4: To drop the price from $249 retail to the wholesale $199, temporarily select the
"Subscribe Now" option. That is Alphay's autoship option, but it can be turned off at
any time after your order is complete (even a few minutes later, or the next day) by
logging back into your account. I highly suggest saving this $50 to make cleansing as
inexpensive as you can get. You can do this with every order; no need to pay more.
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Suggestions on dosage: each teabag makes 1 quart; drink that throughout each day of
your cleanse, it’s a very important part of detoxification. For the first week, take 1 of
each product in the morning, and 1 of each in the afternoon (since there are 3 bottles,
this will total 6 caps a day). Adjust from there after the first week. If you're using Calm
formula for sleep, take 2-3 Calm capsules in the evening.
If you have any questions on this, email me directly.
2. Daily Rehydration protocol

The second must-do protocol for your cleanse is Daily Rehydration.
Learning to drink more water is a habit that you must learn during a cleanse. It is a
critical step to flushing the cells. Because of that, do not rely on guessing. That
doesn’t work. Instead, buy a specific bottle for this rehydration purpose, somewhere
around the size of three or four quarts. This will be your official rehydration jug. Fill
it each morning, and then drink it empty each day. It is really the only way you are
going to be able to measurably know how much water you are using.
Use filtered or spring water. Ideally, install a permanent filter at your kitchen sink,
since you’ll be wanting pure water from here on out.
Use the following formula: take your body weight, divide it in half, and drink that
amount of water in ounces each day. For example, if you weigh 100 pounds, drink at
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least 50 ounces of pure water each day; if you weigh 200 pounds, drink at least 100
ounces of pure water each day.
One of the important reasons for rehydrating is lymph, the body’s internal garbage
transportation system. The lymph system is the often overlooked set of vessels used to
transport metabolic waste out of the body. During a cleanse, your body will produce a
lot of extra metabolic waste and old necrotic material. Extra water is a key to helping it
move along.
3. Sweat Protocol
The third must-do protocol is sweating. Sweat at least 20 minutes every day, or at least
5 times a week, during your cleanse. That’s not a lot, but it’s really important.
Reason 1: the cleansing effect of sweating and moving our blood by elevating the heart
rate.
Reason 2: the often overlooked effect that exercise and sweating has on our hormones
and chemistry. Working out increases our sense of wellbeing and promotes a higher
self-esteem.
Reason 3: The skin is the body’s largest elimination organ. Keep it open and moving
and flushing through sweating.
There are a few ways to get sweating. Here are some suggestions:
Sweat 1: Sauna Rounds

Most people have been in a sauna before, but few have used them in a guided, cell
rejuvenating way. Saunas require some conditioning, to get past that “I’m hot and
uncomfortable” feeling. This suffering comes about because the skin is not conditioned
it’s not opening and closing to allow the sweat to flow. The key is to do what I call
“sauna rounds.”
Start with a light skin brushing—this will help to get things going. Now go into the
sauna for about 5-10 minutes. Once you’re sweating a bit, step out and take a cold
plunge for a count of 10 or 20 (either under a shower or a bath filled with cold water).
It’s only a few seconds, but that contraction of the skin, that squeezing of the lymph
system, is very important
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That’s round one. Now hop back into the sauna. This time, you’ll start to notice that
you break a sweat faster, and you’re going to sweat more. After 5 or 10 minutes, jump
out into another 10-20 second cold plunge. Skin brush if you want, then start Round 3.
Work up to 2 or 3 of these “rounds.” If you need to rest between sessions, just lie down
outside the sauna for a while. Stay hydrated. Always have plenty of water.
Most people think that owning their own sauna for detoxifying and regenerating is a
luxury they can’t afford. Not true. Like a juicer and other health-giving tools, portable
and lightweight Far Infrared saunas are now available for under $2000. I use one
regularly. Whether you live in an apartment, or mobile home, or large house, Far
Infrared saunas are now designed to be stored in any apartment closet.
Sweat 2: Alkalinizing Baths

Toss a cup of sea salt (cheap is fine) or cup of baking soda into a bath. Get in and
slowly increase the heat until you are sweating. The object is to make the outside water
more alkaline than the body and blood itself. It is easy, relaxing, and very powerful
when combined with skin brushing.
Sweat 3: Walking, Jogging, Treadmill, Yoga, Lifting Weights

Find an exercise you enjoy and then do it.
Other Protocols
Daily ReBacterialize
One of the most injurious sins of a modern diet is that it is devoid of fermented foods.
You may think, “wait, I eat pickles.” Perhaps, but chances are good that they are
pasteurized, which kills the friendly bacteria found in them. So, from here on out, start
eating cultured, fermented foods every day, to bring healthy bacteria into your digestive
tract. Unpasteurized pickles, kimchi, kefir, kombucha. You can also purchase
encapsulated bacteria (also called probiotics) such as Acidophilus.
Skin Brushing
Vigorously brush your skin before or during a shower or bath. Your skin is your largest
elimination organ, and it needs all the breathing it can get.
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Cleansing Bodywork
There are a few types of physical and energetic manipulations that can aid in cleansing.
The best I’ve found are deep tissue, Thai and Shiatsu massage, Rolfing, visceral
manipulation, and acupuncture. Try to get a few sessions in during your cleansing
program.
Colon hydrotherapy
Colon hydrotherapy involves the gentle introduction of a few gallons of purified water
—sometimes infused with minerals or chlorophyll—into the colon using a small tube
that is placed a few inches into the rectum. This internal water therapy has a history
that goes back at least a few hundred years. Hippocrates mentions a type of enema in
his writing. Lewis and Clark’s physician, before their long voyage across America in
1803, gave the men instructions on the use of internal water therapy for reversing the
onset of fever and illness. As late as the 1930s, hospitals used colon irrigation machines
as part of their standard practice. Colon hydrotherapy can be done in two ways: by
going to a professional colon hydrotherapist, or self-administered, using a device called
a colema board.
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The Tools You Need
Most kitchens are not designed to produce health. Instead, they look like an
advertisement for fast foods, filled with empty calories that clog the body and weaken
our immunity. So one of the first important steps to a successful health turnaround will
be preparing your kitchen as though it were the real center of your health care program.
Because it is.
As you deepen your understanding of the diet/disease, diet/symptom connection, you
will recognize that the source of healing is not Obamacare or some other national
health plan, but your kitchen. As such, you need to prepare the space to work for you,
not against you. You want to make it easy to prepare the nutrition that will regenerate
your body back to health. This requires some tools and a pantry.
Don’t be overwhelmed by the following list. You can do a cleansing program without
a completely decked-out kitchen—you can even do it on the back of a 1962 Ford
Econoline van with just a handful of foods, one pan, and a sharp Swiss Army knife
while traveling across America (as Scott did in the mid 1970s). If you are on a tight
budget, you can get by with the basics. If you are going to cleanse mainly through the
health food store or deli method, much of the following won’t necessarily apply. To
give you an idea, read through the following sections.
In carpentry, there’s a saying: you are only as good as your tools. The same can be said
for a kitchen. The tools you see below are all the kind that, within a minute of first
using them, you will experience a moment of awe, as in, “Wow. This makes food
preparation fun!” That is exactly the feeling you want to have when you step into your
healing kitchen.
There is no need to buy all of these tools right away. Just know that most of them will
last a lifetime, so add them as you can. Start with a good Japanese cutting knife, then
get a pot or two, then a juicer, and so on.
Creating a symptom-repairing kitchen

Japanese Vegetable Knife
All food preparation starts with the knife, and in the world of cutting vegetables, there
is no equal when it comes to Japanese vegetable knives. Second place isn’t even close.
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The reasons for this become apparent the very first time you pick one up and start
slicing. It’s in their balance, the thin blade, and the way the blade cuts. For those who
have always used meat knives, the contrast is an immediate pleasure.
Like most fine tools, the price varies greatly. Fortunately, it is possible to find
inexpensive Japanese knives that will work perfectly for years, in the range of $30 (and
it’s easy to spend $90 and more). I still have the first carbon steel knife with a bamboo
handle that I bought for $29 in 1984, and it still holds an edge.
While you can get stainless steel Japanese vegetable knives (I own two of them), they
are difficult to sharpen, so go with the softer carbon steel metal or ceramic. Also, for
your first knife, look for a profile like the one pictured here. Note that it has a very
slight curve along the sharpened edge. While you can find ones with a perfectly flat
edge, I find cutting easier if there is a slight bow along the cutting edge.
Juicer
One of the basic requirements of this program is to drink fresh vegetable juice every
day. Unless you live near a juice bar, you will need to beg, borrow, or buy a home
juicer. Fortunately, since first writing this book back in 2002, juicers have gone through
a revolution with their technology. They’ve gotten cheaper and a lot better.
I recently purchased a Breville RM-BJE series for $150, and it beats all of the $500
juicers I’ve owned. Efficient, not loud, heavy duty 900 watt motor, wide three-inch
chute, very dry pulp, super fast, low temperature extraction, premium materials, long
warranty. I can’t say enough good about it.
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That said, use whatever juicer you can get. They all work and get the job done.
Healthy Cookware
It’s time to throw out all aluminum-surface kitchenware, and get pots and pans for
health. The main substances to look for are, in no particular order:
1. Stainless steel
2. Cast Iron
3. Glass
Stainless Steel
There are many companies now making high quality stainless steel pots and pans, and
with the Internet, you can often find great deals.
By itself, stainless steel does not spread heat very well. This is why you will find that
stainless cookware manufacturers bond the bottom surface with aluminum or copper.
While these two metals should not come in contact with food, they are superb heat
displacers, and are perfect when sandwiched between layers of stainless steel.
For starters, get a four-quart sauce pan, and a ten inch frying pan, both with lids. Get
professional weight, which is usually measured as 18/10 stainless.
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Cast Iron
These are inexpensive, readily available, heats food evenly and lasts a lifetime. The
two most useful items are a ten-inch skillet for sautéing and a deep pan for making
soups.
Another great version of cast iron is the enameled versions. More expensive, but
equally useful and safe.
Pyrex Glassware Pans

One of the hidden tools of a healing kitchen is one that isn’t being manufactured
anymore, at least in the United States. It is the Pyrex line of glass pots and pans. These
are a pleasure to cook with, and are completely nontoxic. Because millions of units
were made in the mid-twentieth century, they are still available on the used market,
often in mint condition, and often very cheap. The best place to search for these great
kitchen pieces is eBay. Entire seven-piece sets can often be had for $25, plus shipping.
We have bought some really nice sets, and there are often dozens of auctions going on.
Flame Tamer
If you have a gas stove, get one of these. It’s a simple device that sits between your
flame and your pot. Spreads and softens the heat, making it easy to keep heat on a dish
for hours, such as with overnight oats, and beans that you want to cook for 4 or 5
hours. An invaluable, simple tool.
Hand Food Chopper

For chopping a cup or two of vegetables in a hurry, this tool has become one of my
favorites. I first saw it in action at a friend’s home a few years ago, and became
immediately intrigued. Just grab any vegetable small enough to fit under the cylinder,
and rapidly depress the plunger a few times. The durable rotating blades chop through
vegetables and nuts, but are especially handy with aromatic onions and garlic. It is
priced at about $30. Like the blender wand, you will use it every day.
Pressure Cooker
If you want the best tasting beans and grains, then you will want to get a modern
pressure cooker. In the early years, pressure cookers were the things that occasionally
blew up in mom’s kitchen. Fortunately, modern units have made them not only safe to
use, but shorten cooking times and increase the flavor of our basic whole foods. Instead
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of simmering garbanzo beans for 8 hours, you can pressure cooker them for 90
minutes.
Your first pressure cooker can be the last you will ever buy. I bought my first Aeternum
pressure cooker in 1984, and it’s still going strong 35 years later. The thick stainless
steel still shines like a mirror.
Blender Wand
This is a must-have item. At around $30, it’s a screaming value. Purée soups in a flash,
make whole-grain cream cereal, create dressings that will wow anyone. Most
importantly, it is tiny and cleans up in seconds: just unscrew the base, rinse under hot
water, and rack dry. I use mine nearly every day.
There are many manufacturers to choose from, we have tried them all. They are about
equal in durability and cost, so just buy the one currently on sale. Since buying our first
one in the early 1990s, our heavy, massive, expensive and chore-to-clean Cuisinart
food processor has been sold.
Slow Cooker (Crock Pot)

One of the meals that is often left out of a fast food society is the deeply nourishing
stew. It can be a main source of energy and fuel, especially during a cleanse. While
stews and soups can be made in a large pot over the stove, a crock pot makes it easier.
Due to the nature of a slow cooker, there is no need to stir the food. Taking the lid off is
frowned upon by crock pot purists. This combination of no stirring, no lid lifting, low
heat, and long hours of cooking can make the most delicious meals during a largely
vegetarian cleansing experience.
Salad Spinner
Salad dressing will cling to dry salad (or cooked leafy greens) instead of sinking to the
bottom of the bowl. Salad spinners work by spinning all the water off your produce.
You can splurge for the good ones (around $30), but we have found the cheap ones
work fine as well. Joann has used a five-dollar model for over four years, and is plenty
happy with it. Her spinner trick: wash greens, spin, and store them in bags in the
refrigerator. Then they are is ready in a moment’s notice.
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Bacteria neither create nor control their environment. Bacteria multiply
and grow in the environment in which they find themselves. This
environment is determined by the host.
You may perceive the intruders as bad creatures of malice that must be
destroyed. Actually, they are not bad; they are merely in the wrong place
for our needs. By keeping your body fit through diet, you will be able to
peacefully coexist with germs.
Dr. Ted Morter, author of Your Health, Your Choice.
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The Pantry
pan·try (pan’tree) A small room or closet, usually off a kitchen, where canned, bottled,
dried, and other food items are stored.
Most kitchens we see are designed to make it hard to prepare food. Olive oil is bought
in 6 ounce bottles, grains in two cup bags, and when the recipe calls for one onion, the
person buys one onion. For those eating for health, this is crazy making. You cannot
nourish yourself in this manner. You need to make a pantry.
A well-stocked pantry lends itself to the inspiration of a good cook. Adapting recipes to
your taste buds as well as to whatever is in your cupboards is half the fun of cooking,
and half the source of creativity.
As with the Tools section, do not let this list overwhelm you. Don’t panic and think
you have to get all these items right now. This is a list you can slowly build and use as
a reference, even years from now. If you can only put together the minimum, with
access to good clean water, good sea salt (Celtic sea salt, Real Salt Company, or
Himalayan salt), olive oil, and some produce, beans and grains, you can do this cleanse.
In other words, not having a pantry is no excuse for not cleansing.
In the next pages is a comprehensive list for a fully stocked pantry. The best way to
organize yourself it to think of categories:
• Grains
• Beans
• Vegetables
• Oils & Fats
• Nuts & Seeds
• Fermented Foods
• Sea Vegetables
• Beverages
• Condiments & Seasonings
• Herbs & Spices
• Fruits & Dried Fruits
• Sweeteners
• Freezer & Packaged & Canned Foods ❖ Superfoods & the Three Rs
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• Crunch & Road Food
• Foods to Avoid
Grains
Whole grains are often associated with anything related to carbohydrates, refined or
otherwise. When we talk about grains in relationship to healing and cleansing, we are
always talking about whole grains—meaning, the entire seed.
However, what most people associate with the word “grain” is not whole grains at all,
but bread, crackers, whole-wheat muffins, bran, noodles, pasta shaped so that it looks
like rice, grits, bulgar, flattened or cut oats, or couscous. None of these are whole
grains, and during a cleansing program, you want to avoid them. Along with bad oils,
nothing gums up the inner works like fractionated grains or flour products. You will see
this yourself within the first few weeks of eliminating them entirely from your diet.
Pound per pound, whole grains also happened to be the most economical way to feed
yourself and your family.
Pantry: Grains are best stored in airtight glass containers. They also look beautiful that
way, and allow you to store and stack them anywhere in your kitchen or pantry. Get at
least a few pounds at a time.
Essene bread deserves special attention. This is because it is not really bread as we
know it, and it is about the only one that works during a cleanse. Instead of ground
flour, it is made from fresh sprouted whole grains, simply squashed together and then
baked at a low enough temperature that the enzymes remain active. The temperature is
so low that freezing it is the only way for the bakers to get it to your local health food
store without it spoiling. So, Joann and I suggest stocking up on this bread in your
freezer (you can get it in cases of 12). The best company we’ve found is Nature’s Path
(www.NaturesPath.com).
Mochi is a condensed cake made from pounded rice. It comes in half-inch thick
packages about six inches square. Like Essene bread, it survives nicely in the freezer,
making it a great last-minute method to get whole grains into your meal. It can be fried
or baked.
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Beans
After decades of going to potluck dinners and dealing with the after effects of
undercooked bean dishes, I am convinced that hardly anyone in our culture was ever
taught how to prepare beans so that they are digestible. Not presoaked, not cooked
nearly long enough, and not combined with the right foods, it’s no wonder people avoid
them.
This is a nutritional error. Beans (also known as legumes) are an ancient stable energy
source, and help prevent blood-sugar swings. They are one of the better sources of
plant-based minerals, notably iron. They are also high quality protein, and are showing
to be good dietary support for those with digestive-tract problems. In worldwide
studies that examined the correlations between food intake and heart disease,
researchers have found that higher legume consumption was associated with up to an
80% reduction in heart attacks. According to Chinese medicine, beans tonify and
strengthen the kidneys and support the reproductive system.
How to make beans digestible

• Soak beans overnight. No other single tip will make as much difference! Presoaking has
been found to reduce the amount of sugars known as raffinose, which can cause
flatulence. Presoaking can be done in two ways. In both methods, start by adding about
three cups of water per one cup of beans. Then boil the beans for 10 minutes, and let sit
for four hours. Or, soak the beans overnight.
• Discard the soaking water and rinse the beans.
• Add the soaked, rinsed beans to water. Use approximately 3 cups of water to each cup of
beans. Bring to boil. During the first 15 minutes of simmering, skim off any foam that
accumulates at the top.
• Now add a piece of kombu seaweed (a thick form of kelp). Kombu is called “nature’s
MSG” because it contains the amino acid called glutamate, a tenderizer that helps digest
beans, and adds flavor. You can also add bay leaf, onion or carrot while you are cooking
to impart flavor.
• Do not simmer any bean for less than two hours. Four to six hours is better. Overnight
simmering is good, too. I have yet to eat an overcooked bean.
• Cheat: buy canned beans. Organic canned or glass-jarred beans are one of the few
places where precooked produce works to your advantage. Buy only products that contain
essentially water, salt, and the whole bean.
Other tips for making beans a flatulence-free experience:
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• Watch your food combining. Don’t fruit to beans or bean dishes.
• Certain spices counteract the production of intestinal gas. Try fenugreek seeds,
marjoram, ginger root, cumin, caraway seeds, turmeric, parsley and black pepper.
• Cook beans thoroughly before adding acidic foods, like tomatoes, lemon, and vinegar.
Don’t add salt until the last few minutes.
• Eat small portions of beans to build up your body’s ability to process them. Your body
will develop the enzymes to break down beans.
• While combining beans with grains is popular in many countries, I find that the
combination makes the meal harder to digest. Try separating beans from grains if you’re
having problems with digestion.
Any bean is a good bean. Here is a starter list:
• Black/White Beans
• Anasazi Beans
• Black-eye peas
• Adzuki Beans (aka Aduki)
• Garbanzo Beans (aka Chickpea)
• Kidney Beans
• Lentils Beans
• Navy Beans
• Pinto Beans
• Fava
• Cannelloni Beans
• Split peas
Lentils, chickpeas (garbanzos), and adzuki beans are often easier to digest than other
beans. We all digest differently, so the key will be to find the beans that you digest
particularly well.
From one of the best books on legumes, Romancing the Bean, by author Joann
Saltzman:
“Always soak beans before cooking. An inch of kombu sea vegetable per cup of dry bean
helps break down the secondary compounds that inhibit digestion. Don’t add salt until the
very end. But the most important part of cooking a bean is to make sure it is velvety soft. A
digestible bean is soft like butter inside a thin skin which defines its shape. A crunchy bean
will fight the body, producing intestinal pain or gas.
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“Last, don’t be seduced by their wonderful taste: stick with a reasonable serving of a
quarter to a half cup of cooked beans with your meal.”
Vegetables
Stocking vegetables for a cleansing lifestyle is easy: except for nightshades, use them
all. Experiment. Use what is in season. Most people’s biggest challenge will be to
expand their repertoire beyond the five or six they grew up with. Below is a short list,
but there are many more:
Always keep in stock

• Onions
• Garlic
• Leafy greens
• Carrots
• Ginger root
• Cabbage
Other Vegetables
• Mushrooms: portobello, cremini, button, shiitake
• Cucumber
• Avocado
• Okra
• Kohlrabi
• Spring onion (aka green onion)
• Sweet corn
Roots and Tubers

• Carrots
• Onions
• Garlic
• Daikon radish
• Beets
• Turnips
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• Sweet potatoes
• Yams
• Burdock
• Ginger root
Leafy Greens
• Kale, collards, mustard greens
• Parsley
• Arugula
• Fennel
• Watercress
• Dandelion greens
Nightshades
While most any vegetable is a good vegetable, there is a certain category of them worth
some caution. These are the ones belonging to the nightshade family.
Nightshades are some of the most popular vegetables in the world, eaten every day by
some people. Yet few are aware of the adverse symptoms that nightshades can have on
our health, and therefore never associate those symptoms to their daily meal choices.
Nightshades are in a group of plants that belong to the Solanum genus. Nightshades
have long been used as stimulants, narcotics, and pain relievers. Most Solanum plants
are poisonous, such as belladonna, tobacco, datura, and mandrake.
However, there are a few that are used as food. The most common four are potatoes,
tomatoes, eggplant, and all peppers (except black pepper).
All nightshades contain strong alkaloids that have been associated with joint pain
(osteoarthritis, rheumatoid arthritis, gout) skin problems (psoriasis, eczema), migraines,
and nerve and muscle problems (twitching, trembling, shortness of breath). Some
report sleep disturbance and wild dreams.
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Dr. Norman Childers, Ph.D., from the Arthritis Nightshades Research Foundation says,
“Solanaceae plants (nightshades) are a causative factor in arthritis in sensitive people.”
In Healing Psoriasis, probably the best known cleansing book on psoriasis and eczema,
author Dr. John Pagano shows case after case of people clearing their inflammatory
symptoms through diet that excludes tomatoes, eggplant, potatoes and peppers.
Dr. Sherry Rogers, M.D., author of Wellness Against All Odds, says, “For many, no
relief comes until the diet has been totally free of all of these [nightshades] for at least
6-12 weeks. So you can appreciate why, if someone gives them up for a couple of
weeks and sees no improvement, that he could easily be persuaded to abandon the diet
and indulge in his favorites again, never to discover the culprit.”
All of this has to be weighed with the knowledge that some cultures have used these
four nightshades for centuries. Nightshade alkaloids can be reduced by 40 or 50 percent
through cooking. Still, it is worth noting that for many people suffering from related
symptoms, at least one of these four nightshades is eaten on a regular basis (and often
grows in their garden). If you have any of the symptoms associated with nightshade
consumption, notably physical pain or skin problems of any type, these vegetables
would be the first foods that I would eliminate from my diet.
If you are suffering from joint pain or skin problems, I would eliminate all
nightshades from your diet. In the case where they are one of the ingredients in
the recipes here, simply leave them out, preparing the dish without them.
Oxalic Acid Vegetables

Oxalic acid is a mild toxin found in many plants, and when in the wrong balance, it can
cause health problems. It can irritate the stomach and intestines. It binds with iron as
well as calcium and either leeches it from the body or forms oxalate crystals that
remain and further irritate the digestive tract.
Not all vegetables high in oxalic acid have these effects. In some high oxalic acid
plants, there seems to be enough calcium, magnesium and other buffering compounds
in the vegetable that balance out this acid’s effect. For instance, chives have 1.50 grams
per 100 grams; parsley is even higher, at 1.7 grams per 100 grams. Those are relatively
high numbers, but no one has ever reported an oxalic acid reaction with those plants.
Those plants are often associated with helping to alkalinize a meal. They are both
welcome in a cleansing diet.
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Yet there are definitely some plants that should be watched, especially for those
suffering from any bone loss or body and joint pain. These are:
• Rhubarb stems (NEVER eat rhubarb leaves)
• Beet leaves (.6 grams per 100 grams)
• Swiss chard
• Spinach (.9 grams per 100 grams)
• Sorrel
A couple of interesting notes about oxalic acid: the gritty feeling you get if you eat
rhubarb pie (high in oxalic acid) and milk (high in calcium) is the precipitation, right
there in your mouth, of the acid and calcium. Also, oxalic acid reduces iron
compounds, and is therefore used in metal polishes, furniture stain removers, and even
pen ink.
The Energetics of Food
With the above lists of nightshades and oxalic acid vegetables, it is important not to
write these off as “Bad plants. Bad!” As we noted with parsley and chives, you cannot
isolate one ingredient out of hundreds to determine how that vegetable affects your
body. There are too many other factors that come in to play when determining how to
live to 96 years old, drug and pain and symptom free. What these lists do is allow us
to pay attention. They are markers made by others who have noted the energetics of
those plants. Our job is to pay attention and see what works in our own body, and in
our own healing process.
Oils & Fats

There is a lot of confusion around fats and oils. Part of the reason is its complexity:
saturated and unsaturated; monounsaturated, mono-glycerides hydrogenated,
polyunsaturated, CIS-fatty and trans-fatty. You also have your monoglycerides, di-
glyceride, and let's not forget tri-glycerides. To this mess, start adding the really self-
explanatory terms of LDL, HDL, HDL-1, HDL-2, and why not, HDL-3.
To further the confusion, there’s cholesterol, long considered the marker for fat health
in both our body and the foods we ingest. Cholesterol is a waxy substance
manufactured by your body and a life-enhancing necessity, producing hormones such
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as estrogen and testosterone, and a key to rebuilding damaged cell membranes and
brain and nerve tissue.
“There is no bigger health scandal. Cholesterol can strike terror in the hearts of
misinformed people. The cholesterol scare is big business for doctors,
laboratories, and drug companies. It is also a powerful marketing gimmick for
manufacturers who can say their products are cholesterol-free.”
Udo Erasmus Fats that Heal, Fats that Kill
For decades, it has been suggested that everyone get their cholesterol levels checked
regularly, based on the idea that the amounts we have in us can determine if we are
healthy or not.
That is not so clear any more. People with high levels of cholesterol live to be old.
People with low levels can die of heart disease. Our body seems to produce more
cholesterol when we eat low-cholesterol food; conversely, our body seems to produce
less when we eat too much high-cholesterol food.
Fats are good, and we need them.

If you value clear thinking, a nervous system that runs well, beautiful skin, emotions
that make sense, avoiding obesity, a liver that remains clear of congestion, and the
vitamins A, D, E, and K, then you need some fat every day.
“It is simply wrong to blame fats for degenerative conditions. The

scientific research and the historical data of tribal eating habits simply
don’t support the saturated fat and atherosclerosis theory of heart
disease.”
Dr. William Campbell Douglass, M.D.
Get most of your fats from foods, nuts and seeds.

Most liquid oils turn rancid once exposed to light, oxygen and heat, yet are fine when
consumed in their original whole form. Soybeans have a natural oil in them that is high
in lecithin and anticancer factors, yet it is nearly impossible to get liquid soybean oil
that is stable and not rancid. This is the same with most nut oils. Pumpkin seeds are a
powerful anti-parasite, anti-fungal additions to a cleansing diet, but I would not suggest
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getting it in liquid form. Flax seeds are rich in essential fatty acids, yet its oil is highly
unstable once it is in a bottled form.
Avoid these fats

Avoid the following popular vegetable oils:
• Safflower oil
• Corn oil
• Canola oil
• Soybean oil
• Cottonseed oil
• Margarine
Fake fats are bad, don’t use them. Hydrogenated and partially hydrogenated oils are
found in nearly all packaged baked goods, chips, cakes, candies, microwave popcorn,
any deep fried foods, and most any snack found in a box. Don’t eat them.
Suggested oils for eating and cooking

Here are the main historically proven oils recommended for your pantry:
• Olive oil (best for salads and light cooking)
• Raw virgin coconut oil (best for strong heating)
• Sesame oil (good for heating)
• Hemp oil (dressings and dips; a long Russian and eastern Europe tradition)
• Grass fed butter and ghee
Not all saturated fats are bad for us. Clean-quality saturated fat has been found to be
the preferred fuel for your heart, has powerful antiviral, anti-cavity, and anti-fungal
properties, and can help remove plaque and artery buildup.
Nuts & Seeds

Nuts and seeds are probably the best source for natural oil during an internal cleanse.
They completely avoid the oxidation problems associated with turning nuts into liquid
oils. They are also rich in vitamins (especially E) and minerals (especially magnesium,
potassium, and copper).
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Because of their richness, think of nuts and seeds as a condiment, something to be
sprinkled into a dish. Small amounts go a long way. As seductive as they are,
moderation is the key when eating nuts and seeds. As you will see, once you start
preparing the delicious cleansing recipes in the book, nut butters play a big role in
sauces, both cold and hot.
Almost any nut or seed is fine. The main caution would be around peanuts, which are
not really nuts, but legumes. Many people find them difficult to digest. In Indian
Ayurvedic writings, peanuts are said to cause sluggishness and lethargy.
Raw, sprouted or roasted?

Raw-food proponents like their nuts and seeds raw or sprouted, however some people
find that light roasting helps digest them. Nuts often have enzyme inhibitors that can be
greatly reduced or nullified through a light roasting, soaking overnight, or sprouting.
Like other dietary arguments, you are going to have to experiment with your own body
and see what works for you.
Here are some of the nuts and seeds to have in your pantry:
• Seeds: sunflower, pumpkin and sesame

• Nuts and nut butters: almonds, walnuts, and cashews
Fermented Foods
Fermented, unpasteurized cultured foods are one of the real hidden secrets to good
health. Ranging from vegetable dishes (sauerkraut, kimchi) to beans (tempeh, miso)
and dairy (kefir), they all serve one purpose: to create a growing medium in which gut-
friendly bacteria can thrive. In my experience, a solid month of eating a cup of
homemade fermented foods each day can turn around a broken digestive system. This
is because when we prepare and eat them, we restock our digestive tract with the
critical friendly flora that can so easily be killed with modern living.
In America, we do the strangest thing to our fermented foods: we pasteurize them. This
kills all bacteria and enzymatic action, nullifying their effects. Few people have ever
eaten a pickle that was enzymatically active. So, the best way to get powerful cultured
vegetables is to make them yourself. It’s really easy, almost mindless, and each batch
gets better and better, because you keep a small portion of the last batch and mix it in
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with the next one. This matures the starter and speeds up the fermenting process. We
have included a few fermented food recipes to get you started.
In the mean time, there are still a few products sold that are generally unpasteurized. In
each case, you have to make sure that the brand you are getting did not heat treat them.
You will have to ask. Here are some items that can come unpasteurized and can be part
of your growing pantry:
• Olives (traditionally fermented, not heat treated)
• Umeboshi plums, paste, and vinegar
• Apple cider vinegar (raw and unfiltered)
• Pickled ginger
• Salt-cured capers
• Shoyu or Tamari soy sauce
• Pickled vegetables, unpasteurized (see Sources section for manufacturers)
• Tempeh (a fermented soy product, see below)
• Miso
If the pickles you find have vinegar in the ingredients, it’s not what you want. When
vinegar is used to pickle, you can be sure that the food was heat treated, therefore
destroying the enzymes and probiotics.
Naturally fermented foods help make meals more digestible, promote the growth of
healthy bacteria in the intestines, scavenge free radicals, make you less susceptible to
yeast infections and Candida, controls sugar cravings, help control diarrhea, dysentery,
and assist the immune system.
The bacteria in cultured foods facilitate the synthesis of vitamins, to the point where
sauerkraut can have a higher level of vitamin C than the raw cabbage from which it is
made.
Choline and acetylcholine are byproducts of the fermentation. Choline helps us digest
fat and decrease blood pressure. Acetylcholine is one of our body’s most potent
neurotransmitters, helping our parasympathetic nervous system digest and absorb food
and regulate internal temperature.
Last interesting note on cultured foods: fermentation can reduce the amount of
naturally occurring anti-nutritional components of vegetables. It can reduce nitrates in
cabbage by over 80%, and reduce oxalic acid in beets by over 70%.
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Tempeh
Although not a common item in most households in the United States, tempeh has been
a staple in Indonesia for over 400 years. It is made by cooking soybeans, adding a
culturing agent, and then incubating the mixture overnight until it forms a solid cake. It
is highly nutritious, one of the easiest beans to digest (because of the fermenting
process), and makes one of the best substitutes for meat. Its distinctively nutty taste and
texture easily absorbs the flavors of the other foods with which it is cooked making it
adaptable to many types of dishes. Tempeh can be found in health-food stores and
specialty markets throughout the year. If I were to eat only one bean dish, it would
be tempeh.
Miso
Once you discover miso, you will wonder why you’ve never known more about it. As a
live food, it is incredibly versatile. You can add it to soups, stews, guacamole, hummus,
pesto, sauces, salad dressings, marinades and spreads to enhance digestion, help
maintain a healthy cholesterol level and add essential amino acids and multiple
complex B vitamins. The nutritional benefits of miso are outstanding and so is the
taste.
Miso is low in fat, and rich in flavor. Like chicken or beef bouillon, it is used to add
flavor to foods. Yet it is a much more functional food due to its beneficial
microorganisms, lactobacilli and enzymes. The shelf life is very long, but it is best kept
refrigerated or at least in a cool spot.
There are a variety of misos to choose from. Try the hearty barley and red misos for the
root-vegetable and winter-squash dishes. The chickpea and light miso are perfect for
spring and summer vegetables. You can blend different misos in your soups, and
sauces. In the last few years, specialty misos have become available, such as the Garlic
Red Pepper Miso from South River Miso company. The taste is so good, you can
spread it thinly on Essene bread along with a bit of coconut or olive oil, or make a
marinade for your salmon or mix it directly into rice.
Umeboshi plums, paste & vinegar

One of the most healing foods ever created is the umeboshi plum pickle, and the paste
and salty brine products produced from it. It is largely unknown and unused in Western
cultures, but it packs healing punch, as well as one of my favorite tastes. We use it
daily in our meals.
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Since at least the 1600s, this salty, tart pickled plum has been used as a cure for
vomiting, intestinal worms, fevers, coughs and colds. The alkalinizing effects stimulate
saliva and gastric juices, helping with the digestive process. The pyric acid helps with
liver function and can help break down alcohol, probably the reason umeboshi plums
and tea are both suggested after a night of heavy eating or drinking. Umeboshi can be
found as whole-plum pickles, pure paste (without the pit), and one of my favorites,
umeboshi brine—found in stores as ume vinegar, but it’s just brine juice. As always, be
sure you are getting true unadulterated, unpasteurized plums and plum products. The
best and least inexpensive places to get large quantities are listed in the Sources
section.
The introduction of fermented foods to your diet can make one of the largest shifts this
cleanse can offer. Refreshing, satisfying, and health-giving.
Sea Vegetables
There is no better source of human-absorbable minerals than sea vegetables. From
calcium, iron, zinc, and trace minerals, including iodine as well as vitamins A, B, C, D,
E, nothing beats them for bioavailability. If you are reading this book because you want
higher health, then you simply need to have a stock of sea vegetables in your pantry,
and learn to cook them in mouthwatering ways.
Look at the impressive benefits: The brown algae family (Wakame, arame, kombu, and
hijiki) will bind and expel radioactive substances and heavy metals from your body.
They have a calming effect on moods. They balance hormones, reduce water retention
and alkalynize the blood. They aid in digestion (all of our bean recipes include a piece
of kombu). They are low in fat, high in fiber, and rich in the trace minerals that are
often the key to turning around a health problem.
Find your entry level. For some it is the nori sushi wrap, or maybe the great seasonings
available that combine ground up dulse or kelp and sea salt. After that, the step to
arame and sea palm are short and oh so tasty.
For your pantry, start with:
Arame: mild, sweet and cooks quickly. It works well as a topping but also loves to be
mixed with vegetables and grain dishes.
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Hijiki: the best nondairy source of calcium known. It has a strong flavor and likes to
be mixed with other strong flavors such as, garlic, ginger, olives and tamari. Try
marinating it before adding to salads, and vegetable dishes.
Kombu: mild taste and excellent for soups, stews and to cook with beans for extra
digestibility.
Nori: the great sushi wrapper. It is ready to use so try it chopped into salads or cut in
strips to use as crackers, Kids love nori.
Wakame: is often used in miso soup. It has more of a sweet taste and is tender in
texture, so it will break apart nicely in soups and stews. It is sometimes called Alaria,
which is a version found in the Atlantic ocean.
Sea Palm: probably my favorite seaweed for taste and texture. If you’re just starting
out, try this seaweed first. It has a subtle flavor and works well with salty, sweet and
spicy flavors. Try toasting it and mixing it with tamari almonds for a quick snack.
When it’s soaked, it looks like pasta and is a refreshing alternative to noodles.
Wild Blue Green Algae: I’ve eaten a wild strain of fresh water algae (Aphanizomenon
flos-aqua) daily for over 25 years. With a lot of chlorophyll and its wide spectrum of
trace minerals, it is, in my experience, one of the most powerful plants on earth. While
you can’t cook with it, you can use it as an encapsulated supplement, especially during
a cleansing and healing period.
Beverages
Pure Water. During a cleanse, you want to be flushing your cells with plenty of water.
A good rule of thumb is to take your total body weight, divide it in half, and then drink
that amount in ounces. For example, if you weigh 100 pounds, drink 50 ounces of pure
water. While distilled water may have its place in healing, stick with filtered or deep
well spring water.
Lingzhi tea. This will come with the Lingzhi Longevity Pack. Eighty-five percent of
this tea is made from five medicinal mushrooms, so it’s more like lingzhi soup. Mix
one teabag in a quart of water and drink it throughout the day (warm or cold). With
lingzhi’s ability This will act as a great metabolic flush each day.
Herbal teas are a great way to keep hydrated, and for those trying to lose weight, they
help keep the digestive tract busy enough to avoid hunger. Use hot teas in the cooler
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months, and iced teas in the summer. Two naturally caffeinated herbal teas that work
for many people are herba matte and green tea.
Fresh citrus coolers and teas are some of my favorite cleansing drinks. Simply
squeeze lemons, limes, and oranges into half a gallon of cold or hot water, along with
two bags of lingzhi tea. Sweeten with a few drops of liquid stevia. To make your own
gatorade-type drink, add a pinch of sea salt. I will often make a gallon at a time during
the summer months. The combination of lingzhi and citrus make this a powerful liver
decongestant.
Spritzers. If you are someone used to drinking cokes and sodas, you may miss that
fizzy feeling. Buy a In that case, stock up on bubbly water, and flavor it with a bit of
citrus or juice.
“As a nation we have come to believe that medicine and medical

technology can solve our major health problems. The role of such
important factors as diet in cancer and heart disease has long been
obscured by the emphasis on the conquest of these diseases through
the miracles of modern medicine. Treatment—not prevention—has been
the order of the day.
The problem can never be solved merely by more and more medical
care. Our greatest bulwark against the interests that have helped to
create the present problems is an informed public.”
Dr. Philip Lee, Director of the Health Policy Program
University of California, San Francisco
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Condiments & Seasonings
Here are the must haves:
• Sea salt
• Miso: a dark and a light version
• Olives, naturally fermented
• Tamari or Shoyu (two varieties of naturally fermented soy sauce)
• Umeboshi plums, paste, and vinegar (see Fermented Foods section)
• Apple cider vinegar (raw and unfiltered)
• Citrus fruit: lemons and limes to accent many dishes
These are optional:
• Mirin (a sweet fermented wine)
• Dried bonito fish flakes
• Hot sauces
Herbs & Spices

Adding various herbs and spices will not only enhance flavor but increase your body’s
ability to digest more efficiently.
For freshness, try to always have on hand ginger root and parsley. Both are considered
to be a universal medicine and detoxifier.
Some other spices:
• Cumin, cinnamon, coriander, chili powder, mustard seed, turmeric
• Basil, dill, rosemary, mint, sage, Herbs De Provence
• Dried hot peppers (all varieties)
Turmeric and ginger both assist in the digestion of protein (turmeric is a type of
ginger).
Constipation & sluggish digestion: Cinnamon, fennel, marjoram, nutmeg, orange,
black pepper, tarragon, turmeric
Heartburn: Cardamom, black pepper
Indigestion/ Flatulence: anise seed, lemon balm, basil, bay, caraway, cardamom,
cinnamon, celery seed, clove, coriander, cumin, dill, fennel, ginger, lavender, lemon,
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lemon grass, mandarin, marjoram, mint, nutmeg, orange, parsley, black pepper,
rosemary, tarragon, thyme
Liver Congestion: Celery seed, rosemary, sage, turmeric, lemon Loss of appetite:
Bay, caraway, cardamom, ginger, black pepper
Curry: nine standard ingredients of curry include, turmeric, ginger, cardamom,
coriander, cumin, nutmeg, cloves, pepper, and cinnamon
Herbs de Provence: any combination of 5 of the herbs listed here will work
beautifully together: marjoram, thyme, summer savory, basil, rosemary, fennel seeds,
sage and lavender
Fruits & Dried Fruits

• Lemons & limes (try to always have a few on hand)
• Other citrus
• Apples, and whatever is in season
Throughout the cleansing period, always have fresh fruit around. Try to eat fruit on its
own, since if often causes gas and other digestive problems when eaten with grains,
beans, and many vegetables. The rule of thumb is
• Do not eat anything else for 60 minutes after eating fruit
• Do not eat fruit until 3 to 4 hours after your last meal. Let fruit digest on its own.
Sweeteners
During a cleansing program, desserts and sweets need to be kept really simple. I often
use nothing but fresh apples, or some sweetened tea after meals. If you are dealing with
some severe symptoms that have hounded you for years, this should probably be the
extent of your sweets list.
However, if you have had a lifestyle in which daily candy bars, ice cream, and plenty
of sugar were the norm for the past few decades, you may find that you need to taper
down a bit with some other quick energy dishes. Here are the sweeteners that are an
easier on the system and that you can stock in your healthy pantry:
• Maple syrup
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• Brown rice syrup
• Barley malt syrup
• Coconut milk, canned, no added sweeteners
• Mirin (a sweet rice vinegar)
There are some very effective tricks for weaning yourself off of a sugar-based diet:
Memorize this maxim: if you are craving sugar, you are dehydrated. Next time you go
out to dinner, watch other diners and notice an interesting phenomenon: within 30-60
seconds of their last bite of their meal, most of them will crave a dessert. This rapid
need for sugar is largely due to the dehydrating effect of a thick, hard-to-digest meal,
especially if they have not drunk enough pure water during the day.
Before succumbing to the urge and subjecting yourself to a full-body sugar rush, be
sure you are practicing good rehydration each day (half your body weight in ounces of
water). Also, try some sweetened herbal tea after dinner, and between meals. This is
much more gentle on the system than cookies and a pint of ice cream.
Canned, Frozen, Packaged

There are a growing number of conscious organic food companies offering clean,
frozen, packaged, or canned foods that can have a place in your cleansing pantry.
Freezer Foods
For making fruit smoothies, soup broths, and the times when you are out of fresh
vegetables, these are handy to have:
• Frozen organic peas, corn, and other vegetables
• Frozen organic 100% fruits (no sugar added)
• Frozen fish (for broths and stews)
• Frozen cranberries (these are a must, for their healing properties)
Packaged Foods
• Rice or nut milk drinks
• Prepared mustard and hot sauces
• Tempeh (freezes very well)
Canned Foods
• Canned organic beans (whole beans, water, and salt)
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• Canned organic coconut milk (coconut milk, and nothing else)
Crunch & Road Food

A cleansing diet doesn’t include much of what could be called “crunch” foods—those
crisp, loud, brittle foods and snacks that are so satisfying. While there are not any
particular health advantages to crunch foods, there is an oral and sensation advantage,
and some people crave them. If you are one of those people, there are some ways to
keep crunch in your life.
• Carrot and celery sticks
• Nuts roasted in tamari
• Baked mochi
• Toasted Essene bread
One of the mistakes people make during a cleanse is not having any road food during
their drive time. If you commute, or spend any amount of time in an automobile, you
need to remember one warning: getting hungry while traveling is a recipe for disaster.
Get a small cooler for the car, as a visual reminder to carry both snacks and water with
you wherever you go. I never hop into my car without at least a jug of good water.
Staying hydrated is a good way of avoiding an energy bonk when stuck in traffic. Fresh
fruit is another.
Foods to Avoid
During your cleanse, stay away from extremely processed and/or mucus-forming foods,
such as:
• Dairy (milk, cheese)
• Highly processed fats & oils
• Fake foods. Artificial anything
Go easy on:
• Nightshades (see the section on Vegetables for more details)
• Caffeinated drinks and foods.
• Chocolate (see the section on chocolate under Food Controversies)
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• Flour, processed flour products
• White, pasteurized vinegars
• Candy, soda, and sugared drinks
• Alcohol
“Garlic is a powerful broad-spectrum antibiotic. It is also anti-viral, anti-

fungal, anti-parasitic and has proven itself to rid the body internally and
externally of any antigens or pathogens. Garlic has been used in
hospitals and laboratories worldwide to destroy cancer and break up
tumors, thin the blood and normalize blood pressure and cholesterol
levels.”
Dr. Richard Schulze
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Food Confusions
One of the inescapable realizations that strikes anyone entering the world of the diet/
disease, diet/symptom connection is that there are many viewpoints about what gets
and keeps humans healthy. The world of nutrition is filled with conflicting debates
about what is good, and what is not. These debates are affected by political, cultural,
scientific, religious, ethical and even financial influences and beliefs. As both a student
and a teacher, I can relate to the confusion that can come from this. I want to suggest an
alternative to confusion.
Advocating Empiricism
I would like to reintroduce an idea called empiricism. Empiricism loosely means
“evidence derived from personal experience.”
In a culture that generally only teaches, acknowledges and validates the scientific
method of evidence, in which the only truth accepted is that concluded through
laboratories, double-blind studies and many small rodents, empirical evidence allows
each of us to be our own human laboratory, our own walking Petri dish. As the Internet
becomes increasingly like a giant Alexandria’s Library, I believe that each of our
empirical “hey, this is what happens to me when I do XYZ” communications are going
to play a larger and larger role in how we determine what works and what doesn’t. This
sharing of experiences will not only help others in their search for healing, but will also
be a powerful method for getting rid of dogmatic beliefs and this incessant and utterly
ridiculous “I’m right, you’re wrong” approach to health.
There are many other food confusions and controversies, but let’s take a look at the few
that will come into play during a cleansing program.
Carbo-phobia
The essence of carbo-phobia is that by starving the body of one of the essential
building blocks of life, namely carbohydrates, the body starts to lose weight through a
metabolic process called ketosis. Ketosis is a normal stage of metabolism that occurs
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any time the liver has been drained of glycogen (which has been derived from
carbohydrates).
When people lose weight, they make an equation that translates something like this:
“Carbohydrates were my problem all along. Therefore carbohydrates are bad and I am
not going to eat them.”
The main reason a carbohydrate-free diet was invented was because the large majority
of the carbs consumed by people who gained weight came from extremely processed
foods, such as soda, white bread, pasta, crackers, cakes, cookies, and sugar.
There is a large difference between these processed foods, and whole grains. One is
good for you. The others are not so good for you.
Our body needs complex, full carbohydrates. It is the only fuel the brain can use. Ask
anyone that has gone on an Atkins diet and they will speak about the brain fog that
occurred because of it.
Atkins and the other no-carb folks had it right in one aspect: stop eating processed
carbohydrates. They can clog up the system, wreak havoc with your blood sugars, and
make it easy to gain weight.
If you’re still not sure about grains, try just these: amaranth, millet, and teff.
Have a perspective, and realize that long-living, healthy societies have used whole
grains for centuries.
Soybeans
Since the 1970s, the U.S. has gone from using soybeans for feeding pigs, to soybeans
for feeding people. In tofu, tempeh, tamari, and hundreds of protein powder drinks and
bars, it became the savior food for a country questioning its animal treatment and
animal consumption, and looking for a cheap source of protein.
In the last few years, the health benefits of soy have come into question. Since we have
become a society that consumes increasingly soy products, this can only be a good
inquiry. However, most of the anti-soy articles and statements have been written in the
panicked tone of Chicken Little’s “The sky is falling.”
The topic of soy is no different from questioning any other foods that we can place into
our mouths as nutrition. Humans have been doing this since the beginning of time.
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What you learn is that foods are not necessarily 100% benign, or 100% poisonous.
Some examples:
• Beets are one of the finest sources of Vitamin A and beta carotene. They’re historically
known as a blood purifier. They also contain quite a bit of oxalic acid (especially the
leaves) which is known to cause joint problems and kidney stones.
• All potatoes contain natural toxins called glycoalkaloids, usually at low levels. Higher
levels of glycoalkaloids can be found in green parts of potatoes, sprouted potatoes and
potatoes stored in light. Symptoms include headache, nausea, fatigue, vomiting,
abdominal pain and diarrhea.
• Some foods do fine in animals, yet are harmful for humans (goats thrive on a type of
thistle that is poisonous to people). The opposite is true as well: chocolate contains up to
2% theobromine, a psychoactive chemical that can kill a dog outright with as little as a
half pound. If chocolate killed humans, most women I’ve ever met would have keeled
over years ago.
There are scores of examples we could look at—from alcohol to celery to beef heart—
all foods that are eaten and slurped every day by people who survive well into their old
age.
Regarding soy:
• Soy beans are hard to digest. Further, if not prepared a particular way, they can block
certain processes from happening inside the body.
• Much of the soy beans currently used have been genetically modified and are not the real
deal.
• The large majority of soy-based products contain isolated soy proteins, from soy milk, to
soy bars, to hundreds of other “hey-we’re-vegeterian!” food products. Isolated soy
protein should be treated no differently than white sugar and white flour. It’s not the same
as the whole bean.
• There are a growing number of symptoms that U.S. soy consumers are starting to see that
may have a correlation to our soy consumption, such as B12 deficiency, pancreatic
disorders, high levels of aluminum, and bone loss.
However, before you toss your tofu, consider this: some of the longest living people on
earth use soy products, and have for hundreds of years. The inhabitants of the isolated
Japanese island of Okinawa are regarded to be in the top three healthiest and longest-
living peoples on earth. “Scientists working for the U.S. National Institutes of Health
and Japan’s Ministry of Health have been following oldsters since 1976 in the Okinawa
Centenarian Study Elderly Okinawans tend to get plenty of physical and mental
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exercise. Their diets, moreover, are exemplary: low in fat and salt, and high in fruits
and vegetables packed with fiber and antioxidant substances that protect against
cancer, heart disease and stroke. They consume more soy than any other population on
earth: 60-120 grams a day, compared to 30-50 grams for the average Japanese, 10 for
Chinese and nearly 0 grams for the average American. Soy is rich in flavonoids—
antioxidants strongly linked to low rates of cancer. This may be one of many reasons
why the annual death rate from cancer in Okinawa is far below the U.S. rate.” (Time
magazine, May 2004, page 43, How to Live to be 100)
Highly processed foods are very different from their whole versions. Okinawans don’t
use soy milk, soy hotdogs, soy power bars or prepare their soy products in the
historically new ways that we do. However, they are living longer than any of us
Westerners (Europe or the U.S.), and are therefore worth modeling. I think they’re onto
something.
Joann and I think soy products made from whole soy beans are good for you. Tempeh
(a partially cooked fermented cake made from whole soybeans) is about the best way to
use whole soy beans, so you’ll find a few tempeh recipes throughout the program.
Chocolate
Let’s make a distinction: there is chocolate, and then there is cocoa. Chocolate is the
combination of fat, sugar, and finely ground cocoa bean powder. Cocoa is just that
finely ground dried powder from the bean of the cacao tree.
During a cleanse, you want to avoid any combination of fat and sweetener; there is
probably no more insulting mixture when it comes to sludging up ones internal terrain.
Current nutritional literature is filled with information on the healthful effects of the
cocoa bean. Flavanoids in it have been found to work as a mild antidepressant. One of
the body’s chemicals produced during and after making love is phenyl ethylamine, and
this is found in cocoa beans. Cocoa also helps release serotonin, a neurotrasmitter that
is said to play a role in preventing depression and increasing sexual appetite.
Given the power of this simple, roasted bean in helping improve people’s feel-good
moods, it does not have to be off-limits during a cleanse. If you have found chocolate
helpful in any of these ways, here is the cleansing rule: no more chocolate bars.
Instead, get some of the new organic cocoa powder currently on the market and learn to
make a simple hot water (or rice milk) and cocoa powder drink. Think simple cocoa
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tea, not chocolate bars, and you will still get the effects of chocolate without sludging
up your cells.
Sunlight, Skin, and Cancer

Exposure to the sun can cause skin cancer.
However, we need the sun. Lack of it is now being tied to hypertension, obesity,
thyroid problems, arthritis, diabetes, heart disease, osteoporosis, fibromyalgia, and
seasonal-affected disorder.
So how do we combine these two things. Think of this: the skin is our largest
elimination organ. Those who eat a diet rich in refined foods, refined fats, and
chemicals, as well as using artificial soaps, scents, and shampoos are going to have the
largest amount of metabolic waste coming out of their skin. It makes sense, then, that
Westerners are seeing a huge increase in skin and sun related problems. Day in and day
out, the sun reacts against this gunk coming out of the pores of the skin.
To make things worse, skin suffering from large amounts of metabolic waste can get
dry and problematic. The current answer to this is to slather on gobs of skin creams
because these products temporarily get rid of dryness, or makes it less wrinkly. Yet
whatever is inside of those skin products gets absorbed into the deeper layers of the
skin, and even into the blood stream.
Processed foods and many skin products are daily adding to the toxic load of your
body. You have to question whether these substances are what the sun is reacting
against.
The steadiest and most common change that people report when eating a cleansing diet,
is that their skin improves. I have heard this daily for 20 years. What people are really
saying is this: “My body’s largest elimination organ has finally begun breathing and
working the way it was designed to.”
Other Questions & Concerns

Scott, you and Joann are not doctors.
Two responses to this:
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1. What does being an AMA medical doctor have to do with living a pharmaceutical-
free life? It’s kind of a contradiction in terms. And,
2. Neither are you a doctor (most likely) but by the end of this program you will know
more about the cause of skin and digestive injury, and what to do to repair it, than your
doctor does.
This is not an exaggeration. No university—at least in America—currently teaches
their medical students the diet/disease, diet/symptom connection between the many
symptoms listed at the start of this book. This means that out of the 800,000 active
medical doctors in the U.S., the large majority of them don’t acknowledge or believe
this connection, nor have they have experienced this connection in their own body.
Worse, they ignore the growing number of empirical examples of people who prove
that Crohn’s is a very curable symptom, that the answer to gallstones is a change in diet
(not the removal of the gallbladder), and that psoriasis disappears once the liver is
cleansed.
When it comes to traumatic injury—broken bones, car wrecks, surgery, repairing eyes
—I am grateful beyond words for the skills and the technology of our modern medical
system. It is the M.D.’s realm of genius. But until our medical community heals itself
of its unholy relationship to the pharmaceutical industry, and starts to treat the body the
way a gardener views the soil, and they can point to any of those symptoms listed on
the opening page and tell their clients, “Those are caused by what you have been
eating,” then those titled as a Medical Doctor will not be your best source for
information on how to regenerate your body back to health.
I don’t have time to eat like this.

Then you have not accurately done the math equation in two areas of life: one, how
much your symptoms really cost you; and two, how much your sickness really costs
your country’s healthcare system.
Saying you don’t have enough time to eat a healing diet is like saying you don’t have
enough time to brush your teeth, or educate your children, or exercise. Our nation can
no longer afford to ignore the skills of feeding ourselves as if our health depended on
it. The marketing geniuses of the last 50 years has duped us into believing that we can
live without real food (better living through chemistry and convenience). The truth is:
if you rely on processed foods, eventually you will pay a heavy, heavy price.
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I can’t afford health food.
If you can afford to eat at McDonald’s, and order pizza to go, then you most certainly
can afford a cleansing-food lifestyle.
I don’t know how to cook.

Neither did I when I first started. Learning to cook is like learning to type: it takes
about five weeks of daily practice to not only create a healthy habit, but get skilled
enough to feel comfortable. If you absolutely can’t cook, then you will need to get a
roommate who does, hire a cook, or live close enough to a health food store with a deli
that prepares cleansing foods.
Healthy food tastes bland.

You can only say that because you’ve eaten bad-tasting health food, or you’ve never
come over to Joann or Scott’s house for lunch. The recipes in this book may have a
cleansing effect on the body, but the truth is that they are so tasty, you’ll want to eat
this way all the time.
One of the most-common results of cleansing is that people report an increased
sensitivity in their taste buds. Once you move away from a diet rich in sugars, heavy fat
and processing, a layer of sludge gets removed and food comes alive. Instead of a soup
having one flavor, it has ten.
Cleansing is hard.
Compared to what? Really, ask yourself what you are comparing it to?
To me, “hard” is living with disease, or living with pharmaceutical drugs that are toxic
to your body and that you know are not the real answer. “Hard” is believing that you
don’t have enough will power to change a few food habits.
One of the surest ways to increase your sense of self-esteem and well being is to
dissolve habits that are bad for you, and replace them with habits that are life-
enhancing. This takes two to four weeks. You can do this.
I can’t afford organic food

That’s fine. Use the cleanest foods you can find and afford.
Can I ever return to eating what I used to?

Well, first, you can eat anything you want. You always have been able to, and you
always will be able to.
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I think the real question is, “Once I’ve gotten rid of my symptoms through a cleansing
diet, can I ever return to eating whatever I want without my symptoms coming back?”
Yes and no. Once a body heals deeply, and a strong immune system is in place, I find
that people with digestion or skin problems can eat some of their former meals and
drinks without getting symptoms. They just can’t do it all the time. The occasional
night of partying can be handled. Your skin will quickly tell you when enough is
enough. For instance, let’s say you have acne. In most cases, you will be acne-free
inside of the first 40 days. At some point, you’ll find you can occasionally eat the foods
that helped create the internal condition that forced the skin to discharge as acne.
Again, you just can’t eat them very often.
Here is an analogy that may help. If you get injured playing a sport you love, there’s no
way you can return the next day and play the way you normally play. You have to go
through a period of healing. The length of healing time will depend on the injury. Cut a
finger? Take a day or two off. Bruise a calf muscle? Might take a week or two. Twist an
ankle? It took me six months one time when I tripped over my dog’s toy in the back
yard while running from the sauna to the house (midwinter—I was in a hurry). Break a
bone? You could be out for a year, and during that year, you have to stay within a
narrow range of physical behaviors to not re-damage yourself.
The purpose of this book is not to makes foods wrong or right. It is to show how your
food choices are deeply connected to your current state of health and your current list
of symptoms. Cleansing shows us the cause and effect relationship we have—and
always will have—with food and our health.
“In my many years of practice I have seen tens of thousands of patients recover from any
and all disease using natural cleansing. Many people think that their particular disease or
illness is unique. You may think that you are an exception. You are NOT. I have seen people
sicker than you, people at death’s door, people who all the doctors said would be dead a
year before I ever met them. I assure you: I have treated people with every illness known,
and everyone got well, as long as they did the work.
“I cannot get anyone well. I am a teacher. I can show you the path to great health, energy
and vitality. I can take you on an adventure to a new life free of illness and pain. I can show
you how to live longer and enjoy health beyond your wildest imagination. But you have to do
the work. You are the one in control of your future health.”
Dr. Richard Schulze,
world renowned cleansing practitioner and author
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Recipes
This section contains over 200 recipes. They’re categorized into:
• Juices & Raw Soups
• Grains & Grain Bowls
• Beans & Bean Products
• Soups & Stews
• Vegetables Dishes
• Sauces & Dressings
• Fermented Foods
• Salads
• Quick Energy Foods & Desserts
• Snacks & Crunch
• Drinks
Tips & Tricks

Feel the need for more protein? Easy: add fresh organic chicken or fish. This will
work with almost every recipe.
Pre-wash all your vegetables before you put them away is a great timesaver. You will
like this especially when you go to make a juice. Wash your lettuce just after you buy
it; then you’ll have it on hand for salads when you need it.
Make large enough quantities to have leftovers. This is the biggest time saving tip of
any cook, and you’ll find that leftovers are often better tasting and can make the perfect
base for a soup or topping for a salad the next day.
The Five Tastes: the Four Ss and One B. Always keep in mind the five main flavors.
Try to have all five at least once per day:
• Sweet
• Sour
• Salty
• Spicy (aka pungent)
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• Bitter
Make big quantities of all your grains and most beans; then you can prepare things
quickly. Freezing small quantities of beans is a life saver on busy days. They’re easy to
thaw and are a cost cutting alternative to canned beans.
Find the dishes that are so simple to make, and so delicious to eat, that you can make
and use them all the time.
A long list of ingredients does not mean that it is a labor intensive recipe. It simply
means there are more complex flavors to experience. If you get everything out and
even chop all your vegetables and measure your ingredients out before you turn on the
heat, the payoffs of feeling organized and ready will boost the ease of cooking.
Keep your knife sharp! Buy a knife sharpening steel, and do a few strokes each time
you prepare a meal. Takes all of 15 seconds, and makes a big difference in the pleasure
of cutting food.
If you’re simply not in the mood for all those ingredients of a particular recipe, just
cook with the basics. Olive oil, Sea salt and the main vegetable or grain—with these
simple items, you can never go wrong.
Read through the recipe twice to get the steps in your head. You’ll notice how much
smoother your cooking will go.
Some of these recipes will take you under 10 minutes to prepare. Use those when
you’re in a hurry. Learning to prepare food because you want to be able to serve quality
meals quickly is not a hard thing to accomplish.
If you are new to all of this, or new to cooking actual meals (instead of mainly prepared
foods), just be patient. It usually feels awkward at first. Just know that every day you
are learning the art of cleansing, you are adding to your skill level and knowledge.
Think differently. For instance, breakfast doesn’t have to be sweet, made with
something that spikes our insulin levels. It is quite satisfying and normal in some parts
of the world for it to be savory.
For lunch, think leftovers, salads, soup. Make something to go or plan to go places
where you can eat the foods available, such as salads, soups, hot grains and beans. Pack
up some of last night’s leftovers, add some fresh cut vegetables and sprouts with a great
sauce you’ve pre-made and you’ve got an easy meal made in minutes.
Be prepared. When it comes to cleansing, the boy scout motto works well. Think
ahead, and think about where you are going to get your food. If you work in an office,
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you need to remap where you will get nourishment. If you are driving, you need to
have water and something to eat with you. Cleansing takes discipline and preparation
and forethought.
If you’re suddenly bored with your diet, change something. Try roasting or steaming or
sautéing or pressure cooking or grilling or eating it raw. Do something different.
Some people love to cook, but who do you know who likes to cook every day, three
meals a day? The key to better eating, is to find a way to make meals work for you
instead of it making you crazy. Become a prep master. Having foods prepared in your
fridge, freezer or pantry will help you be creative and less stressed out. One of my
quickest meals is to open the fridge and look for 3 things: what greens do I have, what
grain is cooked and what protein is there to add to them? Then I make a sauce to work
with those three main parts and add the extras like sprouts and seeds for a little vitality.
Think quality.
If a recipe calls for water, it means the highest quality water you can get, not tap water.
If a recipe calls for salt, it means specifically high quality sea salt. In the US, the three
best brands are sea salt, Real Salt from Utah, and Himalayan salt. These salts are very,
very different from enriched white salt that pours from its container. Do not use low-
quality sea salt.
If it calls for garlic, it means fresh cloves. If it calls for herbs, try to use fresh, but dried
will work just fine (generally about half of the fresh amount). It if calls for olive oil,
use only extra virgin olive oil.
In other words, try to use the highest and purest source of ingredients you can find.
Don’t fret if you can’t always get fresh or organic (none of us can). Just stock and use
the best you can get.
Be flexible. If you see a recipe that calls for lemons, and you don’t have any, try an
orange, or a lime. If you don’t have those, try making the dish without it. If the recipes
calls for white beans, and you only have black, use those. If it asks for sage, and you
only have thyme, use that. If the recipe contains tomatoes, and you’re not supposed to
use tomatoes, then prepare the meal without them. If it calls for 2 teaspoons of miso,
and that turns out to be too salty, then use less next time.
In other words, cooking isn’t an exact science. It’s an art form, and like art, there are
thousands of variations. Don’t be afraid to play around.
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Juices & Raw Soups
During your cleansing program, you want to drink some fresh vegetable juice every
day, anywhere between 12 and 32 ounces. Juicing works so well at cell cleansing
because of a few reasons:
1. There is hardly any digestive work needed to process raw, enzymatically active
liquid. Vegetable juice gets into the system quickly.
2. Squeezed vegetable juice is very nutrient-dense. This concentration acts to
supercharge the system in the same way that herbal tinctures work.
3. Chlorophyll, a substance found exclusively in plants, has a structure similar to
hemoglobin, the substance in blood that is responsible for transporting oxygen. During
the 1940s, researchers found that consuming chlorophyll (all edible algae are rich in it)
enhances the body’s ability to produce hemoglobin, thus improving the efficiency of
oxygen transport.
4. Fresh juices are a tremendous source of enzymes. Enzymes are your body’s work
force. Acting as catalysts in hundreds of thousands of chemical reactions that take place
throughout the body, enzymes are essential for digestion and absorption of food, for
conversion of food stuffs into body tissue, and for the production of energy at the
cellular level. Enzymes are critical for most of the metabolic activities taking place in
your body every second of every day.
Since fruits and vegetables are juiced raw, the enzymes are still viable when you drink
the juice.
General Juicing Tips

In general, make your juice taste good.
I divide vegetable juices into two categories: Delicious juice, and Tequila juice.
Delicious juice is the kind that you drink and immediately think, “Ahhh!” You could
drink a quart a day.
Tequila juice is the kind of medicinal juice that you sip and immediately make a face.
This is the intensely green drink, the kind that immediately opens up every duct in your
gall bladder and liver. I call it this name because it’s best done in small 1 to 4 ounce
amounts, shot back like you would with tequila, and works best if you finish with a
grimace, a grin, and a loud “Yeah!” Try a little of both kinds each week.
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Easy on the fruit
Fruit is great, one of best quick energy sources and can be very healing in its own way,
but I would suggest just eating an apple or orange.
That said, don’t be afraid to add some citrus, rind and all. Or half an apple, a few
grapes, or a handful of cranberries. A bit of lemon and lime do quite well when
combined with most vegetables. I’ve also found this true with apples and cranberries.
To avoid clogging the screens and having to clean them mid-juicing, alternate your soft
and hard produce. This will help clear out the screens. Done right, I can juice a full
quart without having to stop and clean the screen.
The “baseline” vegetables: carrots, parsnips, cabbage, beets, celery, cucumbers,
broccoli, burdock root
The bitter greens: kale, collards, parsley, wheatgrass, lettuces, dandelion, watercress
The “high note” vegetables: Caution! Except for ginger, use very little of these:
onions, ginger, radish, chives
The “high note” fruits: apples, lemons, limes, oranges, cranberries, grapes
I don’t think it is necessary to get too specific about which juice works best for each
condition and symptom. I would just start juicing. Still, it’s noteworthy that every
vegetable has its own particular healing properties.
Cucumber juice is thought to clean your kidneys, lower high blood pressure and
improve skin problems (I’ve found this skin part to be especially true).
Cabbage juice is one of the most healing nutrients for stomach repair. Contains sulfur
and selenium, both which are good for joint stiffness. While cooked cabbage can give
me gas, I digest raw cabbage with no problem.
Beets are famous for their ability to cleanse the blood and strengthen the gall bladder
and liver. Beet juice is very concentrated, so a little goes a long way; try 10% of the
total amount.
Broccoli: Even the staid National Cancer Institute is excited about this plant, saying
that it’s showing anticancer properties. A strong taste, so I only add about 10%.
Apples: I think tart apples are one of the most underrated healing foods we have.
Apples contain malic acid, which is capable of softening gallstones and other
calcifications in the body. In August, when organic, wild apples are falling off the trees
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around our Colorado county, I take that as a hint to clean out my liver. There are few
things in life that are as delicious. If there is a heaven, they serve it there.
Celery: long considered a nerve tonic.
Parsley: very high in chlorophyll.
Cranberries: Contains quercetin and tannins, flavonoids that are getting much
attention for their antibacterial, inflammatory and tumor properties. They help to
cleanse the kidneys by lowering uric acid levels (often associated with gout, kidney
gravel, and joint pain). Cranberries are one of the few frozen foods I’ll let into my
juice, mainly because you can now find them raw and organic in the freezer section.
Collards and Kale have more calcium than milk, and in an extremely bio-available
form.
If you do use fruit in your juice, especially apple, don’t eat anything solid for 60-90
minutes afterwards, to prevent indigestion. Let the juice do its work by itself, so that it
is the only thing in your digestive tract.
A pinch of sea salt can perk up many juices.
I often use fresh ginger root in juice, especially in combination with apple. Ginger
helps lower nausea and inflammation, relieves pain, and aids with circulation.
Wheatgrass is an alkalinizing miracle, belonging to the “tequila juice” category. I
always drink it separate from my other juice, and I always mix in a half lemon.
Joann and I often get people questioning if some vegetables are too high in natural
sugar. I’ve seen people eat flour-based “health” desserts on a regular basis and then say
they don’t juice because it has “too much sugar.” I’d suggest exactly the opposite. One
evening, instead of eating flour products, try juicing before your dinner. I look forward
to the day when our biggest health challenge is “too much carrot juice” coming from
vending machines in our school cafeterias, versus soda and candy bars.
If your juice is too sweet for you, cut it in half with water. Don’t be afraid of seeing
how you respond to fresh enzymatic juice.
Don’t be alarmed if you go through a bit of detoxification in the first couple weeks.
That’s normal and temporary, and the blessing of the plant kingdom.
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Store any extra juice in either an air tight glass container (if you plan on using it over
the next couple of days), or by freezing it.
Make all your juice in the morning and have it to drink throughout the dayChoose from
these ingredients for juicing:
• Beets (small amounts are better)
• Celery
• Parsley
• Cilantro
• Dill
• Basil
• Ginger
• Fennel
• Kale
• Dandelion
• Lettuces
• Sprouts
• Cucumber
• Radishes
• Apples
• Grapes
• Pineapple
• Grapefruit
I never put garlic in my juice. I eat raw garlic all the time (there is no stronger anti-
fungal/bacterial/viral food out there) and it’s one of life’s true superfoods, but I refuse
to make my juices taste bad.
Squeezing vegetables isn’t the Be All, End All to staying healthy. It is not the main
ingredient of this cleansing program, but it has helped me stay flexible and symptom-
free for the past two decades.
Juicing with recipes is not necessary. To begin, start with equal parts of carrots,
cucumber and celery. Add a piece of ginger and handful of parsley. Add 5% from the
bitter green list. Add a piece of apple or citrus. That’s about it.
However, if you want some ideas, try these:
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1/3 carrot
• 1/3 cucumber
• 1/3 celery
• Ginger, small piece
• Leafy green or parsley, 5%
• Apple, small piece (optional)
Wheatgrass Hopper Juice 1 whole lemon

• 1 ounce of wheat grass juice
• Fresh pineapple, 4-8 ounces
• Fresh mint leaves
Green Power
• 3" of cucumber
• 1 stalk celery
• A few leaves of kale
• 1 inch ginger
• 1⁄2 fennel bulb
• 1⁄2 cup parsley
Green Tang
• Apple
• Kale
• Spinach
• Lime
Apple Carrot
• Carrot 8
• Celery, 2 stalks
• Apple 2
• Cabbage leaves, 2 or 3
Susan's Secret
• Celery
• Cabbage
• Cucumber
• Lime
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Hit the Spot Carrot
• Carrot
• Ginger
• Apple
• Beet (small amount)
Broccoli Calcium Drink

• Celery
• Lemon
• Broccoli pieces
• Parsley (10%)
Cold Gazpacho
Gazpacho from a juicer is one of the most delicious, satisfying dishes I know, and I will
often eat nothing but this for a few days during a cleansing phase. It is a very
concentrated way to get nutrients into you, and it’s very cooling on the liver and
gallbladder. It’s also very easy and quick to make, and can be done with any high end
juicer.
Put the “blank” screen into your juicer, the one that allows everything (both pulp and
the juice) to fall straight through into your bowl. There is no real recipe, other than to
juice a quart of vegetables (juice and pulp) and then adjust the taste with lemon and sea
salt. Here’s a sample mix of vegetables to start with:
For extra taste, add a tablespoon of dark sesame oil, or coconut oil. Other ingredients
can include:
• Cucumber (30%)
• Zucchini (30%)
• Carrot (10%)
• Beet (10%)
• Tomato (just one or two)
• Lemon and salt to taste
For extra taste, add a tablespoon of dark sesame oil, or coconut oil. Other ingredients
can include:
• Avocado (delicious!)
• Parsley, basil, cilantro
• Almonds (or Cashew Sour Cream)
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• Black pepper
• Onion, garlic
Grains & Grain Bowls

Basic Grain Tips
Rinse grains thoroughly in cold water until the water turns clear (just use the pot that
you are cooking in for this). Toss the rinse water and then add the cooking water. When
the recommended time has gone by, test the grains to see if they are done (a slight
chewy texture is good). One of the best tips I ever learned: turn off the heat during the
last 15 minutes, and cover the cooking pot with a thick cloth to keep the heat in. This
keeps the cooking going, but prevents burning and makes for a fluffier grain.
Each grain has its own unique texture. Quinoa, wheat berries, and brown rice cook
so that each grain is separate, so these are best used for grain dishes. Amaranth, whole
oats, teff and millet make great porridge. Once the water is boiling, cover the pot,
reduce the heat and simmer until the grains are soft. Keep the lid on; let the steam do
its work.
Toasting your grains before cooking adds flavor and digestibility. For variety, add
seaweed, onions or other seasonings during the cooking.
Add a pinch of salt for every cup of dry grain. This goes for all grains.
How To Prepare Each Grain

Amaranth
Amaranth is a gluten-free ancient Aztec grain. It is a high quality protein and has 60
mg of calcium per 1⁄2 cup. It has a sticky, gelatinous-like texture more like porridge
when cooked. Our favorite way of using it is to combine some with buckwheat, millet,
or brown rice, or even as a thickener to stews. It can also be popped like corn.
• 1” piece of kombu (optional, but it adds minerals and digestibility)
• 1 cup grain to 2 1⁄2 cups liquid
• Pinch of salt per cup of grain
• Simmer 20 minutes
• Yields 2 1⁄2 cups cooked grain
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Barley
Barley’s chewy texture tastes delicious when mixed with other dishes. It has 50% more
protein than wheat and more iron and calcium, too. Add it to stews and soups, combine
it with other grains or cook in extra liquid to make a breakfast porridge.
1” piece of kombu (optional, but it adds minerals and digestibility)
• 1 cup grain to 3 cups of liquid
• Simmer about 60 minutes
• Yields 4 cups of cooked grain
In a heavy medium sized saucepan, put kombu, barley and water. Cover and bring to a
boil over medium heat. Turn the heat down to low, add salt and cook for at least 60
minutes until barley has absorbed all the water.
Buckwheat
• 1 cup grain to 2 1⁄2 cups liquid
• Bring to boil, and simmer for 15-20 minutes
• Roasted buckwheat is also called kasha. It has a stronger flavor and a drier texture than raw
buckwheat. It is great in pilaf mixed with rice, veggies, garlic, and other seasonings.
Don’t pressure cook buckwheat. It gets mushy too easily. To avoid mushiness, cook 1
cup roasted buckwheat with 1 beaten egg in a heavy saucepan over medium heat. Cook,
stirring until dry. Add 2 cups boiling liquid. Cover, reduce heat and simmer 20 minutes.
Fluff.
Millet
Millet is considered one of the oldest grains, having been used for over 12,000 years. It
is the main grain used by the Hunza tribe, which is famous for its healthy people. Millet
has more iron than any other grain in the world. After you rinse it well, try toasting it
before you add the water to cook. The aroma is wonderful and the natural nutty flavor
comes out.
• 1” piece of kombu (optional, but it adds minerals and digestibility)
• 1 cup millet to 4-5 cups of liquid
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Bring millet and water to boil in a covered skillet or saucepan. Reduce the heat, cover
and simmer for 20 minutes until all the liquid is absorbed. Then let sit covered for 20
minutes. Fluff up and serve.
Oat Groats
• 1 cup whole oat groats to 3 or 4 cups of water
• Simmer for 2 hours (or overnight)
Most people have never bought or cooked whole oats, also called groats. Whole oat
groats are the only way to go—you will see, taste, and even feel the difference. Do not
use cut oats, rolled oats, or quick oats during your cleanse; they’ve been processed and
have lost some of their nutrients, their digestibility, and the oils found in them are
generally rancid or missing. If you presoak groats overnight, you can reduce the
cooking time to 80 minutes. You can slow cook overnight in your crockpot for
breakfast.
Overnight Oats:
• 2 cups oat groats, rinsed and soaked
• 6-8 cups water
Rinse groats. Bring to boil. Add salt. Lower flame, put over a flame tamer (see Tools
section) and cook overnight. You will not believe the amount of oat cream that rises to
the top. This is one of Scott and Joann’s favorite breakfasts. Try adding some dried
fruit; it nearly melts and the flavor is delicious.
Quinoa
Quinoa (keen’ wah) is a sweet grain this is chock full of nutrients, easy to digest and a
great compliment to many other foods including other grains. There is no other grain
that feels so light and has quite an interesting texture.
• 1” piece kombu (an option with any grain; adds minerals and digestibility)
• 1 cup quinoa, rinse and drain well.
• 2 cups water
Rinse well. Bring water, quinoa and kombu to a boil in a saucepan, with a pinch of sea
salt. After its comes to a boil, cover, reduce heat to low and cook for 20 minutes until
all your water is absorbed.
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Brown Rice
Pressured cooked rice
• 1 cup rice to 2 cups water (or a little less)
• 1 piece of kombu seaweed 3-4 inches long
Put all in cooker and bring to a boil. Add sea salt, seal the pressure cooker with the top,
and bring up to pressure. Once it is at full pressure, leave at high heat for 1 minute,
then lower heat to a simmer. We prefer to use a flame tamer (aka a heat deflector) at
this point. Cook for 45-50 minutes. We also like to keep it on the flame for 30 minutes,
then remove and cover for the remaining time.
Nutty Stovetop Rice
• 1 cup of rice to 2 cups of water
• 2 1⁄4 cups of rice, use 4 cups of water
• 3 1⁄2 cups of rice, use 6 cups of water
Rinse the uncooked rice well, then drain. In a separate pan, boil the cooking water.
While waiting for it to boil, put a couple tablespoons of olive or coconut oil in the
bottom of a heavy, tight-lidded sauce pan, then sauté the well-drained rice in the oil. Do
this over fairly high heat. It has to be stirred constantly, otherwise it will scorch. This
process coats the rice with the oil and evaporates the water from rinsing. The rice will
begin to smell very nutty after a minute or two.
When the water in the other pan has come to a vigorous boil, pour it over the rice in the
sauce pan. It is very important at this point not to stir the rice anymore, not even once.
Let it come back up to a vigorous boil, put the lid on, turn it down as low as you can
and cook for 45 minutes. During this time, do not lift the lid or do anything else to it.
When 45 minutes is up, turn off the heat and let the rice sit undisturbed for at least
15-20 minutes before serving.
Wild Rice
• Use 1 cup grain to 3 cups liquid
• Bring to boil, then simmer 45-60 minutes (or just cook it with another grain)
Wild rice is not a grain, but a grass. It combines well with many other grains and
vegetables. You can toss a handful in when cooking other grains.
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Teff
Teff is an ancient grain that is finding a resurgence in the health food world. Its history
goes back to about 3300 BC when it was the main grain of Ethiopia and India. It is now
being grown in places like Idaho.
• Use 1 cup teff to 4-5 cups liquid
• Boil, then lower the heat and simmer 20-25 minutes
Teff makes a brilliant morning porridge; use it in place of oats. Our favorite usage, just
like Amaranth, is to mix about 10-20% with other grains for added flavor and texture.
Quinoa with Jicama, Cilantro and Lime

Rinse and drain quinoa well. Add to 2 cups of water in a saucepan and a 1” piece of
kombu seaweed. Bring to a boil, add a pinch of sea salt. After its come to a boil, cover,
reduce heat to low and cook for 20 minutes until all your water is absorbed. Let cool.
In a bowl, combine celery, jicama, cilantro and olives. Combine with quinoa, mixing
gently. Dress with oil, lime, salt and pepper.
• 1 jicama, sliced into french fry size
• 1 cup cilantro, chopped
• Juice of 2 fresh limes
• 1⁄2 cup olives, chopped
• Olive oil
Millet Lentil Pilaf

This combination works well when the vegetables are chopped small.
• 4 tablespoon olive oil
• 1⁄2 cup each onion, carrot and celery, chopped
• 1⁄2 cup sunflower seeds, toasted and chopped
• 1⁄2 cup chopped mushrooms
• 1-2 tablespoon chopped olives
• 3 cups boiling water
• 1⁄2 cup cooked lentils
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First heat up 2 tablespoon of oil in a saucepan, add rinsed millet, a 1⁄2 teaspoon salt and
heat until coated with oil and a nutty aroma comes out. Add 3 cups boiling water, turn
heat down to simmer, cook for 35 minutes, covered.
In a skillet, heat 1 tablespoon oil, and sauté the vegetables for about 7-10 minutes on
medium heat until they are soft. Lower heat, add sunflower seeds, millet and lentils
until they are heated through. Add parsley and season with salt and pepper. Mix well.
This dish tastes great served with sauerkraut.
Tabbouleh with Quinoa

This middle Eastern staple is especially good with quinoa replacing the usual bulgar
wheat, which wouldn’t work during a cleanse. I like to keep wheat to a minimum,
filling up on the parsley and vegetables instead.
• 6 cups fresh parsley, chopped
• 1⁄2 cup fresh mint chopped
• 6 scallions
• 6 tablespoon fresh lemon juice
• 1⁄2 cup cooked quinoa
• 1⁄2 teaspoon Sea Salt
• 1⁄4 cup olive oil
Add all ingredients to a bowl and adjust lemon, salt and pepper to taste. Other optional
ingredients are:
• 1 cucumber, diced
• 1⁄2 cup fresh mint chopped
• 1⁄2 cup red onion, chopped
• 1 cup cooked chickpeas
Wheat Berry Waldorf Salad

You can use many variations for this salad. Substitute dates, apricots or currants for the
raisins; pine nuts or almonds instead of walnuts. Add oranges, or red peppers. It’s a
great way to eat the wheat berries and give them some snap.
• 1 cup wheat berries, rinsed
• 2 Granny Smith apples or other crispy tart variety, chopped
• 3 tablespoon apple cider vinegar (unpasteurized)
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• 1⁄4 cup walnuts, toast & chop 1 carrot grated 1⁄4 cup chopped mint leaves
• 1⁄2 teaspoon orange zest
• Salt and pepper
Boil water in a large saucepan, add wheat berries and bring back to boil. Reduce heat to
simmer, cover and cook until water is absorbed, about an hour. Spread the berries out to
cool.
In a large bow, mix wheat berries, apples, celery, carrots, raisins, walnut and mint. In a
small bowl, whisk together orange juice, zest and apple cider vinegar. Pour over grain
mixture and season with salt and pepper. If necessary, add more apple cider vinegar and
orange juice.
Coconut Rice
• 2 cups long grain brown rice
• 1 tablespoon coconut oil
• 1 can coconut milk (no sugar)
• 1 cup water
• 1 cinnamon stick
• 1⁄2 cup chopped cashews
Rinse rice thoroughly and drain. In a saucepan heat coconut oil on medium heat. Add
rice and cook, stirring constantly until it becomes opaque, about 3 minutes. Stir in
coconut milk, water, nuts, cinnamon and salt. Bring to a boil. Reduce heat to simmer,
cover 20 minutes. Then remove from heat and let stand 5 more minutes. Remove
cinnamon before serving.
Mushroom Risotto with Peas

• 1⁄4 cup dried porcini mushrooms
• 1 cup boiling water
• 2 shallots, minced
• 1 cup shiitake mushrooms
• 1 1⁄4 cups short grain brown rice
• 2 1⁄2 cups vegetable broth
• 1 large garlic clove, minced
• 1 cup cremini mushrooms
• 2 teaspoon dried thyme
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• 1 teaspoon salt
• 2 tablespoon tamari
• 1 tablespoon minced parsley
• Fresh ground pepper
• 1⁄2 bag of frozen peas
Soak the dried porcini in boiling water for 30 minutes. Drain, reserving 3/4 cup of the
liquid. Chop the mushrooms and set aside.
In a small skillet, heat oil over medium heat. Add the shallots and garlic, cook until
slightly soft, about one minute. Transfer this to a 4 quart slow cooker. Add the rice,
stirring to coat with the oil. Stir in all the mushrooms, the remaining reserved liquids,
water, thyme, and salt. Cover and cook on high for about 1 1/2 hours, then add peas.
Cover and finish cooking for another 1/2 hour, until all liquid is absorbed.
Just before serving, add fresh parsley, tamari and fresh pepper.
Millet Cauliflower Mash with Pesto

This dish is a prize among grain lovers. I’ve seen it very simply done, or with a bulb of
fennel or cut up carrots cooked in it. It has been written up in so many healthy foods
cookbooks but I had decided it needed a twist. This version is delicious and simple.
• 3 cups cauliflower, small pieces
• 1 cup millet
• 1 cup diced onion
• 3 cups water
• 1⁄4 cup pesto
• 2 tablespoon light miso
Wash, drain and toast the millet in a skillet (skip this if you are short on time). Put all
ingredients in pressure cooker, except miso and pesto. Bring to pressure-cook 20
minutes on low flame. Whip together. Add water if needed for a consistency of mashed
potatoes. Add miso. Stir in pesto or serve on the side for guest’s option.
Stir fried Rice

When you have rice or any grain already cooked, try stir-frying some vegetables and
combining it all for a fast, delicious meal, breakfast, lunch or dinner. 2-3 cups
precooked rice, cold from the refrigerator is best.
• 1 small onion or 4 scallions
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• 1 cup carrot, chopped
• 1–2 tablespoon olive oil
• 1 tablespoon ginger, grated then squeezed for the juice
• 1-2 tablespoon tamari
Other vegetables to use, but don’t limit yourself:
• Mushrooms
• Jerusalem artichoke
• Green beans cut diagonally
• Mung Sprouts
Start by heating your oil in a wok or large skillet with medium to high heat. Then add
your crunchy vegetables, like the carrots and cook for a few minutes. Add the onions
and green beans, cook for another couple minutes. Add rice and tamari and heat
thoroughly.
Savory Quinoa Pilaf with Pomegranates and Leeks

• 2 cups water
• 1 cup quinoa, rinsed well
• 1 cup leeks, chopped
• 1⁄2 tsp salt
• 1⁄2 pecans, chopped
• 1⁄2 pomegranate
• 2 tablespoons fresh thyme
In a medium saucepan, bring water and quinoa to a boil. Reduce heat to simmer, cover
for 20 minutes until all the water has been absorbed. Let cool. In another sauté pan,
heat the olive oil and sauté the leeks until soft and golden. Remove from heat and stir
into the cooled quinoa. Add nuts, pomegranate seeds and fresh thyme and a drizzle of
olive oil. Season with salt and pepper.
Marinated Portobello with Barley Pilaf

First, make the Mushroom Marinade:
• 2 tablespoon dark miso
• 2 tablespoon balsamic vinegar
• 4 tablespoon water
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• 1 clove of garlic, minced
• 2 tablespoon chopped basil
• 4 whole Portobello mushrooms
• 6 scallions, sliced thin
In a small bowl, whisk together the olive oil, miso, water, tamari, garlic and basil. Put
the mushrooms in a larger bowl with a lid and pour the marinade over them, turning
frequently for about 20 minutes.
Sauté the mushrooms on medium-low heat, whole in olive oil. Add scallions and let
simmer on low-medium heat until the mushrooms are tender; about 20 minutes or
approximately. If you keep the heat low, you will retain the nutritive integrity of the
miso, but don’t worry, even if the heat is high, you will still get great flavor from the
marinade.
These mushrooms also work well on kabobs in the broiler or grill. You can cut them
into 2-3” chunks and marinate along with zucchini, red pepper, tempeh and onions. The
cooking time will be quicker though, 10 minutes at the most.
Serve over Barley Pilaf or quinoa with a side of salad greens. The natural combination
of the rich mushrooms and hearty barley with the freshness of greens is a delightful
surprise.
Barley Pilaf
• 1 cup barley, soaked
• 1⁄4 cup onion, chopped
• 1⁄4 cup mushrooms, chopped
• 2 cups water
• 1 teaspoon tamari
In a medium saucepan, sauté the onions and mushroom stems for 3 minutes. Add barley
and continue to stir-fry for another minute. Then add water or mushroom broth and
simmer until liquid is absorbed, about 40-50 minutes. Serve pilaf with mushroom over
fresh salad greens; arugula, dandelions or simple leaf lettuce all work well. Sprinkle
with scallions and walnuts.
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Breakfast Grains
Oat Cream
Soak 2 cups whole oat groats for 12-24 hours.
Stovetop oat cream version:
Rinse groats, add water to cover, a generous pinch of sea salt and bring to a boil.
Reduce heat to low, cover and cook until done, they should be very tender and creamy
(about 2 hours).
Slow cooker oat cream version:
• 2 cups oat groats
• 8 cups water
• Pinch of sea salt
Rinse the grain. Cook overnight, using a low flame and a flame tamer (see the Tools
chapter). Serve with maple syrup, raisins, coconut, chopped nuts, or dried fruits.
Creamy Rice Cereal

• 1 cup of short grain rice
• 4 cups of water
Rinse and drain rice thoroughly 3 times. Add to water, bring to a boil, simmer for 75
minutes. Take off, then using a hand wand blender, blend for a minute to make rice
cream. Season to taste.
Cream of Rice with Cardamom and Cranberries

• 3/4 cup short grain brown rice
• 1⁄2 cup oat groats
• 4 cups water
• 1⁄2 teaspoon salt
• 1⁄4 teaspoon cardamom
• 1⁄2 cup dried cranberries
Use a 3-4 cup slow cooker. Combine all the dry ingredients, then add water, salt and
cardamom. Cover and cook on low for 6-8 hours.
Stir in cranberries just before serving.
Morning Millet
• 1 cup millet
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• 1 cup chopped dried fruit
• 1 ripe pear, peeled, chopped
• 1 teaspoon grated ginger
• 4-5 cups water
Rinse millet and toast in iron skillet for about 5 minutes. Stir constantly so it will not
burn.
Stovetop millet version:

After toasting the millet, transfer it to a medium sized saucepan with water, fruit and
ginger. Bring to a boil, then reduce heat to low, cover and simmer for 45 minutes until
all liquid is absorbed. Top with chopped nuts as an option.
Slow Cooker Millet Version:

Transfer millet to a slow cooker, add remaining ingredients. Cover and cook for 6-8
hours on low.
Congee—Traditional Chinese Rice Porridge

• 1 cup short grain brown rice
• 1 cup yellow onion, minced
• 1 cup napa cabbage, fine
• 1 tablespoon minced ginger
• 1 clove garlic, minced
• 6 cups vegetable stock
• Chopped scallion for garnish
• Chopped peanuts for garnish
In slow cooker put rice, vegetables, garlic. Add stock and tamari, stir. Cover and cook
for 6-8 hours on low. Garnish with scallions, peanuts and more tamari to taste.
Toasted Rice Cream

• 2 cups brown rice, rinsed
• 2 pinches of Sea Salt
We usually cook up about a cup of this rice at a time, leaving the rest for another day of
the week.
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Drain the rice. Toast it in a large cast iron skillet until dry and aroma becomes nutty.
Cool, and then grind in a blender until consistency is coarse and sand like. In a small
saucepan, for each cup of toasted rice, add 21⁄2 cups water and a pinch of sea salt.
Bring to a boil, and then simmer. Add more water during the cooking process if needed.
Stir frequently, cook until creamy. Top with a dollop of coconut oil, raisins, nuts.
Store the rest of the toasted rice in an airtight container. It will keep for weeks.
David and Michelle’s Morning Groats

• 1⁄4 cup The Best Applesauce
• 3⁄4 cup sprouted groats
• 1 1” slice round pineapple
• 3 small pieces papaya or mango
Make the applesauce by taking 8 apples, 1/2 tablespoon of cinnamon, 1 teaspoon of
honey, and juice of one orange, and blending for 3 minutes.
Soak groats, (raw, organic, hulled buckwheat) in water for 15 minutes. After soaking,
pour water from groats and rinse with water 2-3 times. After final rinse, put into a
mesh-covered mason jar and set upside down to drain. Keep upside down to sprout.
Groats are ready when they have a 1⁄4 inch shoot, in approximately 2-3 days. Be sure
to rinse groats 2 times per day during this time.
When sprouts are ready, add to other ingredients in a blender for 3 minutes and serve.
Add sliced banana or raisins if you like. Serves 3
Almond Cream
This delicious creamy topping is also from Joann’s friends, Michelle and David. It is an
excellent topping for most desserts or a bowl of fruit. It will keep for about. 2 -3 days.
• 1 cup whole almonds
• 1⁄2 cup water
• 1 teaspoon raw honey
• 1 teaspoon cinnamon
Soak the almonds for 12-24 hours. Peel soaked almonds. Blend the almonds with 1⁄2
cup of spring water until the mixture becomes thick (add more water if necessary). Add
1 teaspoon of honey and 1 teaspoon of cinnamon. Blend again, until very smooth.
Refrigerate.
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Barley and Kamut Breakfast Cereal
• 1⁄2 cup kamut
• 1⁄2 cup pearl barley
• 1⁄4 cup oats
• 2 tablespoon sunflower seeds
• 1⁄2 cup mixed dried fruit
• 1⁄2 teaspoon cinnamon
• 4 cups water
• 1 teaspoon vanilla extract
• Pure maple syrup for topping
Combine the grains and sunflower seeds. Stir in dried fruit, cinnamon and salt. Then
add water and vanilla. Mix. Cover and cook 6-8 hours on low over a flame tamer.
Overnight Oats
• 2 cups oats
• 8 ounces chopped pineapple
• 1 1⁄2 cups rice milk, hemp milk, almond milk
• 1⁄2 teaspoon ground cardamom
• 1/8 teaspoon Sea Salt
• 1-2 ripe bananas
• 1⁄4 cup ground flax seeds
• 11⁄2 cups of water
Put all ingredients in a slow cooker, stir well. Cook on low for 6-8 hours
Muesli
• 1⁄2 cup cooked oat groats
• 1⁄4 cup buckwheat groats
• 1⁄2 cup soy or rice milk
• Dash ground cinnamon
• 1 tablespoon raisins
• 1⁄2 apple, diced
Place oats, rice milk, hemp milk, almond milk, cinnamon, and raisins in a bowl, stir to
combine. Cover tightly with plastic wrap and refrigerate overnight. Just before serving,
stir in apples.
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Alternate: Blend 1⁄2 ripe banana and 1⁄4 teaspoon vanilla extract until smooth. Add to
muesli just before serving in place of cinnamon, raisins, and apple.
Also try topping your muesli with your favorite fruit: peaches, plums, apricots, pears,
or berries of any kind. Toasted nuts are a great addition too.
Grain Bowls
(Scott could live on a “grain bowl” diet. Hunkered over a steaming bowl of whole
grains and seasoned vegetables is probably his favorite way to eat. Use these as
guidelines to create your own combinations with any foods you have available.)
Directions: Hold the bowl close. Let the steam hit your face. Use a spoon or chopsticks.
Chew slow enough so your mouth savors the flavor. Say, "Ahhh” and “mmm”
occasionally.
Spring Grain Bowl

• Rice
• Asparagus and pea pods sautéed with capers
• Chickpeas
• Roasted garlic lemon sauce with chives
Summer Grain Bowl

• Quinoa
• Corn, zucchini, olive sauté
• Chopped scallions, Arugula, fresh basil or pesto
Fall Grain Bowl

• Millet
• Cauliflower sautéed with Thyme, sage, rosemary
• Ribbons of sea palm
• Chopped walnuts
• Quick & Tasty Tempeh with Mushroom Onion Sauce
Winter Grain Bowl

• Barley
• Roasted squash and root vegetables
• Sautéed kale
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• Adzuki Beans
• Ginger Miso Tamari Sauce
Anytime Grain Bowl

• Brown Rice
• Sesame Tempeh
• Green Beans
• Spicy Thai Peanut Sauce
Ume Quinoa Grain Bowl

• Quinoa
• Avocado
• Cucumber
• Scallions
• Toasted pumpkin seeds
• Sprouts
• Ume vinegar and olive Oil
Bean & Bean Products

IMPORTANT: Please be sure to read the section called How To Make Beans
Digestible. Learning to cook beans properly is a very important skill. Also read about
Soybeans, under Food Controversies.
Time constraints? Use canned beans. Simple and quick and healthy.
Savory Fava Beans with Capers, Garlic & Thyme

We have been preparing this dish with big Fava beans, and they are so meaty, you can
really feel the protein in them. If you cannot find fava beans, you can use any larger
legume. Cooking the beans from scratch will give you a chewier dish, but you can
season any canned bean with these simple ingredients.
Fava beans, or any larger bean work wonderfully for this recipe. Soak the beans 12
hours in spring or filtered water, change water a few times.
Rinse beans, cover with fresh water, add 3 inch piece of Kombu seaweed & cook, in a
covered pot, over medium to low heat until tender (about 1-1 1⁄2 hours, add water as
needed). Bring to pressure and cook for 3 minutes.
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After beans have cooled, add olive oil, fresh squeezed lemon, chopped capers (the sea
salt cured type), minced garlic, sage, thyme and parsley. Adjust salt and seasoning.
• 3 or 4 cups cooked fava beans
• 1 large clove garlic, minced
• 1⁄2 fresh lemon, juiced
• 1 teaspoon fresh sage, chopped
• 1⁄4 teaspoon thyme, chopped
• 1⁄4 cup flat leaf parsley, chopped
• 1 tablespoon salt-cured capers
• Sea salt & ground pepper
• Chop the kombu and add in
Kale, Chickpea & Pine Nuts

This dish is delicious served either hot or room temperature, but you can take it a step
further and bake it in the oven over millet rice cakes in a 375 F oven for 20 minutes
until the pine nuts and chickpeas get crisp.
• 1 bunch kale, thin ribbons
• 1/2 onion, chopped
• 2 cloves garlic, chopped
• 2 cups of cooked chickpeas
• 1 teaspoon fennel seeds
• Sea salt
• 1/4 cup pine nuts
Heat 1 tablespoon olive oil in large sauté pan or skillet. Add onion and sauté for 5
minutes until golden. Add kale, 1/2 cup water and garlic, turn down heat to medium
and steam sauté for 5-7 minutes. Next add chickpeas, pine nuts, fennel seeds and salt.
Simmer for 15 minutes.
White Bean & Black Olive Spread

• 2 cups white/Northern beans
• 1 tablespoon tahini
• 1 whole head of garlic, roasted
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• 1/2 fresh lime
• 10 black olives—kalamata
• 1/2 tablespoon basil or thyme
• 1/4 cup parsley
• 2-3 tablespoon water
• Sea salt
Roast garlic in a 425F oven by cutting off the top 1/8 “ of the entire bulb. Drizzle a tiny
amount of olive oil and cook in oven for 20 minutes. After garlic has cooled, add to
food processor with tahini, olives, basil, parsley water and salt. Puree for 1 or 2
minutes, slowly adding oil. Use as spread, sauce or dip.
Quick Refried Beans

Having made your beans in advance, now its time to spice them up. The combinations
are endless. Serve with rice, in a collard wrap or on top of a salad.
Sweet & Sour Tofu & Vegetables

• 1 medium onion, diced
• 1-2 cloves garlic, minced
• 2 cups shredded cabbage
• 1 cup snow pea pods
• 1 cup carrots, shredded
• 1⁄2 cup brown rice syrup
• 2 tablespoon rice vinegar
• 8 oz tofu, 1⁄2 inch chunks
Heat oil in a wok or large sauté pan. Add garlic cabbage, carrots and stir-fry for 5
minutes until soft. Add pea pods, tofu, brown rice syrup, tamari and rice vinegar and
continue to cook on high heat for another 2–3 minutes. Serve over any grain.
Don’t use tofu? Substitute organic chicken, fish, or make the dish without any protein.
Sautéed Corn & White Beans with Parsley

• 4-6 ears of fresh corn
• 1 small onion
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• 2 cups cooked white beans
• 1/2 cup fresh parsley chopped
• Sea salt
This is great when fresh corn is in season. However, frozen works well too. Cut the
corn off the cobs (it will be easier to handle if you first cut the cob in half)
Heat the olive oil in a skillet over medium-high heat. Add onion and sauté until soft.
Add corn and sauté for 8-10 minutes. Add cooked beans, parsley and salt and pepper,
just long enough to heat beans through.
Raw Almond Hummus

• 1 cup raw almonds, soaked
• 1 clove garlic
• 1/2 teaspoon cumin seed
• 1 scallion, chopped
• 1/2 fresh squeezed lemon juice
Soak the almonds overnight (12-24 hours). Put all ingredients in a food processor,
puree until texture is consistent. This won’t be as smooth as chickpea hummus, but it is
a nice change.
Chickpea Hummus
• 1/3 cup extra virgin olive oil
• 2 large cloves garlic, sliced thinly
• 2 teaspoon ground cumin
• 4 cups cooked garbanzo beans
• 3 tablespoon tahini
• 1 tablespoon miso
Put chickpeas, garlic, tahini, juice, salt and miso in the food processor. Mix for 20
seconds, add the oil slowly. Season to taste.
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For roasted garlic hummus, gently heat 3 cloves of garlic in the oil until the garlic
softens. Careful, don’t brown it!
Tuscan Bean & Vegetable Salad

• 2 cups cooked cannellini beans
• 2 tablespoon flat leaf parsley, chopped
• 1 stalk celery, diced
• 1 tablespoon capers, minced
• 1/4 cup chopped black olives
• 1 head romaine lettuce, diced
• 1 tablespoon fresh basil leaves, minced
• 1/4 cup fresh lemon juice
• 6 tablespoon extra virgin olive oil
• 1 small red onion, diced
• Salt and pepper to taste
Mix everything together.
Mexican Refried
• 2 cups beans, cooked
• 1⁄2 teaspoon cumin
• Juice of one lime
• 1 inch ginger grated
Start by sautéing up your onion until its soft. Add in cumin, chili if you like, coriander,
garlic and ginger. Continue on low to medium heat for a couple minutes. Add the
beans. Heat thoroughly.
Maple Refried Beans

• 2 cups cooked navy beans
• 1/2 cup pure maple syrup
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• 1 teaspoon dry mustard
• Freshly ground black pepper
A quick version of the timeless baked bean dish.
Heat the oil in a skillet, sauté the onion, cook until soft, about 5 minutes. Add other
ingredients and cook for 5-8 minutes over medium low heat.
Curried Chickpeas
• 4 cups cooked chickpeas
• 1 large onion chopped fine
• 1 tablespoon fresh ginger
• 2 cloves garlic, minced
• 1 1/2 teaspoon curry powder
• 4 cups kale, (or fresh spinach)
• 1 teaspoon salt
• 1 1/2 cups water
Heat oil in large skillet. Add onions and garlic. Cook until onions are golden, about 10
minutes. Add cumin and curry powder; stir constantly for 1 minute. Add the greens,
water and salt. Reduce heat, cover and simmer until greens are cooked, approximately
7 minutes. Stir in chickpeas to heat through.
Cuban Black Beans

• 2 teaspoon olive oil
• 1⁄2 cup chopped onion
• 2 cups of cooked black beans
• 1⁄2 cup chopped cilantro
• Juice of a fresh lemon or lime
• Ground black pepper to taste
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Heat oil in saucepan over medium heat for one minute. Add garlic and onion, sauté for
5 minutes, stirring regularly. Add beans, tamari, cilantro, cumin, lemon and pepper.
Reduce heat to low and cook for 10 minutes, or until ready to serve with hot sauce on
the side.
Coconut Curry Tempeh

• 16 ounces tempeh, 1⁄2” cubes
• 1/2 cup scallions, thinly sliced
• 2 tsps curry powder
• 1tsp ground cumin
• 1/8 tsp dried crushed red pepper
• 3 tsp fresh ginger, minced
• 1/2 cup coconut milk
Heat oil in skillet over high heat. Add tempeh, turn heat to medium, stir-fry until
golden brown (about 5 minutes). Add onions, cumin, red pepper, ginger and garlic.
Stir-fry a few minutes. Stir in coconut milk. Continue to cook until coconut milk
reduces to your desired consistency. Season with salt and pepper.
Crispy Sesame Tempeh

• 1⁄2 cup sesame seeds
• 1 package tempeh
Place the sesame seeds on a small plate. Dredge the tempeh slices in 1 tablespoon olive
oil, then the sesame seeds to coat on each side. In a large skillet, heat 2 tablespoons oil
over med-high heat. Add the tempeh and cook until golden brown—about 3 minutes on
each side. Just before turning, sprinkle with half tablespoon tamari on each side.
Quick & Tasty Tempeh (or tofu or other protein)

• 1⁄2 tablespoon Tamari
• 3 cloves garlic, chopped
• 1 package Tempeh, 1⁄2” pieces
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• Hot sauce (optional)
Once you make tempeh this way, you can add it to soups or use it with sauces and your
choice of grain and vegetable.
Heat olive oil in skillet, add tempeh and sauté 3-4 minutes. Add garlic and tamari and
continue to cook until the garlic softens.
Don’t use tofu? Substitute organic chicken, fish, or make the dish without any protein.
Tempeh Quick Bake (or tofu or other protein)

• 1 package of tempeh
• 1-2 tablespoons of tamari
This is a quick way to bake tempeh whether you like the texture firm and drier or more
stewed and soft. Either way, you can use the same seasonings and experiment with your
favorite flavors. After it is been baked, toss it into a stir-fry, use in collard wraps or as a
main dish.
One 8oz package of tempeh, cut into quarters and then quartered again. I like to slice it
thinly so the flavors absorb easier but try whatever shape you like. You may even like
to let it sit in a sauce for a while for a quick marinade.
Preheat oven to 350F. Place tempeh in a small baking dish, sprinkle with spices or
toppings and tamari. Add about 1⁄2 inch of water, cover and bake for 35 minutes. For a
drier texture, bake uncovered. For other flavors, add fennel seed, cumin and coriander,
garlic, lemon juice, black pepper, or basil.
Tempeh Chimi-Churri
Marinated in authentic Argentinean spicy sauce. This recipe will pep up tempeh. It
cooks great on the grill or baked in the oven. Lighter marinades work well with
Tempeh as they absorb easier and send the flavor through the entire piece.
• 1⁄2 to 1 cup parsley
• 8 garlic cloves, crushed
• 1⁄2 cup extra virgin olive oil
• 1⁄4 cup apple cider vinegar
• 1⁄4 teaspoon chili peppers
• 1 teaspoon dried oregano
• 1 teaspoon cumin
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• Bay Leaves
• 1⁄4 cup lemon juice
• 1 packet of tempeh
Chop up parsley and cloves of garlic, mix into base of olive oil and vinegar. Add all
other ingredients. Marinate the tempeh in the sauce for about 30 minutes. Cook in a
skillet over medium-high heat for about 5 minutes each side. This sauce will keep in
the refrigerator for at least a month. It works well with Tempeh, fish or tofu.
Tofu or Egg Scramble

• 1⁄2 cup onion, minced
• 1⁄2 cup carrots, diced
• 1⁄2 celery, diced
• 1⁄2 cup fresh parsley, minced
• 1 tub firm tofu, crumbled, or a few eggs
• 1 teaspoon Sea Salt
• Extra virgin olive oil
• 1⁄2 teaspoon turmeric
You can add whatever you like, red pepper, pea pods, spices like cumin or fresh basil—
use your imagination and whatever is available in your kitchen.
Heat oil in shallow sauté pan or frying pan and add onions and carrots and celery. Cook
until soft about 7 minutes. Add parsley and turmeric, salt and pepper and mix
thoroughly. Add tofu or eggs and to stir-fry for about 5 minutes.
Beans Fast Track Pressure Cooking

Use three cups of water to each cup of beans. Do not fill the pressure cooker more than
half full, to prevent the pressure release valve from clogging. After you have measured
everything out, seal up pressure cooker and bring up to pressure. Once your pressure
has been reached, time the beans according to the list below. After the time is up, let the
pressure come down naturally. Open the cooker and drain the beans.
• Large: fava, scarlet runners. Cook for 10 minutes under pressure, then allow pressure to
come down.
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• Medium Beans: chickpeas, pintos, black beans. Cook for 3 minutes under pressure then
allow pressure to come down.
• Small beans: navy, or aduki. Cook for 2 minutes under pressure then allow pressure to
come down.
• Test to assure their doneness, If for any reason, they need more cooking, easy, just
simmer until ready with the lid on but not locked.
Soups & Stews

Miso Quickie
• 8–10 oz boiled water
• 2 tablespoons chickpea miso
• 1 clove garlic, crushed
• Grated ginger juice
Let your water cool down a bit after boiling. Then in a cup or mug, dissolve misos.
Then squeeze the fresh ginger into it.
To squeeze fresh ginger: the easy way to do it is to grate it and then just pick it up in
your fingertips and squeeze into your recipe. About 1 tablespoon of grated ginger will
yield about 1 teaspoon of juice.
Dashi
Dashi is considered by some as the essence of Japanese cooking. It is a soup stock that
is the most basic infusion of the sea prepared with the sea vegetable kombu and if you
like, bonito flakes, a preserved fish fillet (skipjack) steamed, dried and shaved into
flakes. It is a simple base for many dishes, the richness and depth of taste is incredible,
offering the essence of the sea to any dish you prepare with this stock.
From dashi, you can make almost any soup or sauce. In addition you can make this
stock in 10 minutes.
• 1⁄2 oz piece of kombu
• 1 quart of water
• 1 ounce of dried bonito flakes
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Heat the kombu and water slowly in medium saucepan. Just before boiling, take out the
kombu so the foaming scum won’t occur. Add bonito and turn off the heat. The bonito
will sink to the bottom. Then strain through a fine sieve.
Miso Soup
The variations of this soup are endless. If you have miso and one or two vegetables in
your refrigerator then you can make a deeply satisfying and nourishing soup.
• 4 inch wakame seaweed, rinsed
• 6–7 cups water
• 3-4 scallions, chopped
Any mix of vegetables will work, carrots and onions, cabbage and peas, daikon and
scallion, kale, tofu and onion. It really can be left to your imagination. This
combination will get you started.
Other variations: bring to a boil some wakame, onion, mushroom, and carrot in a heavy
soup pot. Reduce heat and simmer, covered for 20 minutes or until your vegetables are
tender. Take the miso and in a serrated suribachi (see Tools section) or bowl, dissolve
with a couple cups of broth. Return the broth to the pot, making sure it does not boil.
Simmer for 5 minutes, then garnish with fresh chopped scallions.
If you feel the need to add more miso for flavor, then dissolve another tablespoon to
taste.
Another great variation for miso soup is to simmer bonito flakes with the wakame for
10 minutes, then strain before adding vegetables.
Stocks
Having your own soup stock will elevate the taste and quality of your food. Mostly you
are controlling exactly what’s going into your stock and you are using the same
ingredients for other dishes, especially during your cleanse. You can make a large pot
and freeze small containers to have ready to use. Freeze an ice cube tray’s worth, then
you’ll have small flavor cubes to add to stir-fries and to cook your grains in. Just bag
the cubes after they freeze to keep their flavor.
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Vegetable Stock
• 4 quarts of water
• 1 onion
• 2 cloves garlic
• Leeks
• Carrots
• Celery
• Potatoes
• Greens
• Corn cobs
• Fennel
• Mushrooms
• Fresh parsley sprigs
• Sea Salt
A clear stock, mild in flavor. Great way to use up any old vegetables or vegetable
scraps. Avoid using cabbage, broccoli, cauliflower, collards. The flavors are too
overpowering. Beets will turn your stock red.
In a heavy stockpot bring your water and about 3 quarts of chopped vegetables and
herbs to a boil. Reduce heat, skim if necessary and simmer for 1 1⁄2 hours. Add water if
you need to keep the vegetables covered. Pour soup through a strainer, pressing the
vegetables to get the most liquid out. Season to taste. Cool before refrigerating or
freezing.
Sweet Potato, Chipotle Pepper & Kidney Bean Chili

• 1 medium sized onion, diced
• 1 tablespoon chili powder
• 1 1⁄2 cups water
• 1 1⁄2 lbs sweet potatoes, peeled
• 1 teaspoon ground coriander
• 2 cups kidney beans
• 1 teaspoon sea salt (the three best brands are sea salt, Real Salt Company, and Himalayan
salt)
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• 1 medium red bell pepper
• 2 medium tomatoes, diced
• 1 tablespoon canned chipotle peppers, or 1/4 teaspoon cayenne
Feel free to use an assortment of sweet potatoes and yams with this recipe. Heat the oil
in large skillet over med heat. Add the onion, bell pepper, garlic cover and cook until
softened. Stir in the chili powder, other spices and cook for 30 seconds. Add the sweet
potatoes and stir to coat with spices.
Transfer mixture to saucepan. Add the tomatoes, beans and water. Season with salt.
Cover and cook for 45 minutes over medium high heat. When ready to serve, stir in
chipotle peppers. Adjust seasonings to taste.
Spicy Thai Soup with Coconut Milk

• 1 small onion, chopped
• 2” piece of ginger, sliced
• 2-3 fresh chilies, chopped
• 2 stalks lemon grass, 1” pieces
• 1 tablespoon ground coriander
• 1 teaspoon ground cumin seeds
• 2 teaspoon sweetener
• 5 cups water
• 1 can coconut milk (14 oz)
• 1⁄4 cup fresh lime juice
• 1 teaspoon sea salt
This soup will be easy to prepare in under an hour and is so incredibly satisfying.
Tackle it on a day when you are willing and able to spend your time there. First you
make the soup base, then add the soup ingredients.
Put the onion, ginger, garlic, chili, lemon grass, cumin, turmeric, coriander and brown
rice syrup in a food processor. Puree into a paste. Heat the oil in a heavy soup pot over
medium heat until hot, do not let it smoke. Add the paste and sauté, stirring often for
about 8 minutes. Add the water, coconut milk, lime juice and salt and bring to a boil.
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Lower the heat and simmer for 30 minutes. Strain through a sieve and discard the
solids. Return the broth to a clean pot and continue to simmer.
For the Soup:

• Cucumber, 1⁄2 cup, small pieces
• 1 cup mung bean sprouts
• 1 fresh jalapeno pepper, sliced
• 1⁄2 cup cilantro leaves, chopped
• 1⁄2 cup fresh mint, chopped
• 8 oz tofu or chicken, cut into 1⁄2 inch cubes
• 4 lime wedges
• 4 cups cooked quinoa
In individual bowls, add cucumber, sprouts, tofu, chilies and herbs.
Ladle the hot soup over cooked quinoa then mound the vegetable mixture in the middle
and top with a lime wedge.
Creamy Squash Soup

• 2-3 lbs winter squash
• 1 tablespoon Olive oil
• 1 medium onion, chopped
• 2 stalks celery, chopped
• 1 apple, peeled and sliced
• 1 clove garlic, smashed
• 5-6 cups stock or water
• Salt
• Sage, 1 tablespoon chopped
• Thyme, 1 teaspoon fresh
• Scallion, thinly sliced
This is a perfect soup for autumn and winter. It is warming, deeply nourishing,
comforting and easy to prepare. There is also sweetness to this soup that is very
satisfying.
Preheat oven to 450F. Halve the squash, place in a baking dish, cut side down and bake
until tender, about 35-45 minutes.
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In a large pot, heat the olive oil over medium heat and sauté the onion, celery, apple,
garlic and a pinch of sea salt for 5 minutes. Add 1 cup water, sage, thyme and steam/
sauté, covered, for 5-10 minutes or until very tender (add more water if it reduces to
much).
After the squash is cooked and has slightly cooled. Remove the seeds and scoop the
pulp from the skin and add to the vegetable mixture. Gradually stir in stock or water.
Blend until creamy; add more stock or water, if needed, to attain a creamy thick
consistency (I like to use a hand held blender stick or you can transfer to a food
processor). Adjust seasoning and serve, garnished with scallion slices.
Variations: add a can of coconut milk along with a teaspoon of curry and cumin
powder.
Roasted Vegetable & White Bean Soup with Pesto

• 2 large carrots, 1” pieces
• 1 large bulb fennel, 3/4 “ pieces
• 3 ribs celery, 2” pieces
• 2 cups cauliflower, 1” pieces
• sea salt ( sea salt, Real Salt Company, or Himalayan salt)
• Pepper
• 4 cups vegetable broth or water
• 1 tablespoon rosemary & thyme
• 2 cups of cannellini beans
Use any vegetable you have on hand: squash, broccoli, asparagus, mushrooms.
Heat over to 450o. In a large bowl put fennel, celery, carrots, and cauliflower, season
with salt, pepper and olive oil. Spread on a large baking sheet, preferably with rims and
roast tossing after 10 minutes and every 5 minutes thereafter until vegetables are brown
and tender. Should take about 30 minutes. Let cool for 15 minutes and then either chop
coarsely or leave whole.
In a large pot, put roasted vegetables, 4 cups vegetable broth or water, rosemary and
beans. Bring to a boil, lower heat and simmer for 40 minutes. Before serving add a
tablespoon of pesto to top.
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Lentil & Escarole Soup
This soup really tastes better if you cook your lentils separately, then adding them to
your greens. Try other greens like collards, kale, or mustard greens for some variety.
• 1 large onion, chopped
• 1 celery rib, chopped
• 1 large carrot, chopped
• 3/4 cup brown or green lentils
• 6 cups water
• 1 teaspoon salt & pepper
• 4-5 large escarole leaves
Sauté onions in olive oil in a soup pot over medium heat. Add the celery, carrot and
garlic. Cover and simmer on low until soft—about 8-10 minutes.
Roll the escarole leaves up and cut into thin ribbons. Add to vegetables with 4 cups
water, tamari and cook on low for 45 minutes.
Cook the lentils. Add to soup. Season with Sea salt and pepper.
Miso Shiitake Soup or Stew

• 4 tablespoon arame
• 7 cups water
• 4 cloves garlic, sliced thinly
• 1 lb firm tofu or other protein
• 1 carrot, 1⁄2 moons, 1⁄4” each
• 6 shiitake mushrooms
• 4” daikon radish, 1⁄4” half moons
• 5-6 tablespoon red miso
• 2 cups bok choy (or cabbage)
• 2 scallions thinly sliced
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This makes a great soup if you skip the quinoa step. Add other vegetables if you like.
Cut the tofu crosswise and into 1 inch cubes. Soak the arame in about 1⁄2 cup filtered
water, set aside. Remove the stems from the shiitakes, and slice thinly, along with the
bok choy and scallions.
In a 4-6 quart saucepan, cook onions in oil over medium–high heat until it begins to
brown. Then add garlic and cook, stirring consistently for about 10 minutes.
Add tofu/protein, shiitakes, carrots, daikon and remaining water about 6 cups; simmer
for 40 minutes, covered until carrots are tender. Turn down heat.
Put miso in a small bowl with about 1 cup of stew broth, dissolve then return to stew.
Drain and rinse arame, add to stew. Add cabbage and tamari. Serve with sliced
scallions on top.
Miso Quinoa Stew

• A few carrots
• 2 cup quinoa
• 2 cups water
• 1 piece kombu (1”)
Wash quinoa well, then put in small pan with kombu and 2 cups water. Bring to boil,
reduce heat to low, cover and simmer for 35 minutes. Drain any excess water. Stir
quinoa into stew after carrots are tender.
Veggie Jambalaya
• 2 ribs celery, 1⁄2 “ pieces
• 3 or more cups water
• 3 cups cooked kidney beans
• 2 bay leaves, crushed
• 3/4 teaspoon dried thyme
• 1 teaspoon cayenne pepper
• 1 teaspoon dried oregano
• Chopped green onions
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• Fresh parsley
• 8 oz Tempeh, 1⁄2 “ pieces
Traditional jambalaya has a variety of meat, seafood or poultry added. Here you can
use tempeh or seitan to replace part or all the beans. Serve over hot, cooked rice.
Heat oil in large skillet and sauté over medium heat onion, pepper, celery and garlic,
about 5 minutes or until softened. In large saucepan, add sautéed vegetables to beans,
water, and seasonings. Simmer for 25 minutes.
Just before serving, heat 1 tablespoon oil in small skillet and cook tempeh over medium
high heat until browned. Add ground pepper for a spicy version. Mix into Jambalaya.
Top with fresh parsley or chopped green onions. Add hot pepper for a spicier version.
Italian Vegetable Ragot

• 2 zucchini, 1⁄4 “ half moons
• 2 cups chopped kale
• 2 tablespoon kalamata olives
• 2 cups cooked white beans
• 1⁄4 cup chopped fresh parsley
• 1⁄4 cup chopped fresh basil
• Salt and pepper
Remove spines from kale (save for juicing). In a 4 quart soup pot, sauté the garlic in
olive oil for 3 minutes. Be careful not to burn it. Add zucchini and kale and continue to
cook on medium heat for 4-5 minutes, then add beans, olives, capers and basil and
enough water to make a soup. Bring to a slow boil, then lower heat to simmer for about
30-40 minutes, until the vegetables are cooked. Add pepper and top with fresh parsley.
Vegetarian Hot Pot

• 5 cups filtered water
• 1 inch ginger, peeled and grated
• 2 cloves garlic, crushed
• 1 small onion, diced
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• 2 cups shiitake mushrooms
• 1⁄4 teaspoon crushed red pepper
• 1⁄2 teaspoon sea salt
• 1 small bok choy
• 10 oz tofu, 1⁄2 squares (or other protein)
• 1 cup grated carrots
• 4-6 teaspoon rice vinegar
• 1 teaspoon toasted sesame oil
• 1/ 4 cup chopped scallions
Using Dashi made with or without bonito would work well here, but it is not necessary.
Combine broth, ginger, garlic in a large soup pot, bring to a simmer and cover over
medium low heat for 15 minutes.
In a large skillet, heat oil. Add mushrooms and red pepper, cook, stirring frequently for
3-5 minutes. Add bok choy stems, and cook until tender, about 5 minutes.
Add mushroom mix to broth, and heat thoroughly for 3 minutes. Add bok choy greens,
tofu and heat again 2 more minutes. Add carrots, vinegar to taste, tamari and sesame
oil. Garnish with scallions.
Potato Leek Soup

• 3-4 cups potatoes, peeled
• 3 cups leeks, thinly sliced
• 64 oz water
• 1 tablespoon sea salt
• Black pepper to taste.
• 2-3 tablespoons parsley or chives
Julia Child perfected this simple recipe, except she adds butter or whipping cream. Its
delicious without and a snap to make.
Cut the leeks lengthwise in half. Wash carefully to get out any dirt. Thinly slice into
half moons (include the entire length of the leek). Simmer the vegetables, water and
salt together for 40-50 minutes, partially covered. Mash the vegetables with a fork or
pass through a sieve for a finer texture. Top with herbs before serving.
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Fish Stew
• 1 pound total of fresh white fish
• A small onion, sliced thinly
• 1⁄2 lb tomatoes, chopped
• 1⁄2 cucumber, chopped
• 2 oz olive oil
• 1⁄4 pint of water
• Black pepper
• 1/8 teaspoon mace
• 2–3 bay leaves
• 3 cloves garlic
This classic Italian fish soup has some interesting tastes thrown in. First it has
cucumber that lightens the soup’s flavor and mace, a spice that works well because of
its sweetness. Mace is the thin lace-like covering over the shell of nutmeg, so its flavor
is more delicate than nutmeg.
To make the broth, heat the olive oil in a pan, melt the sliced onion, add the cloves of
garlic, chopped parsley, cucumber, the chopped tomatoes and bay leaves. Season with
salt, pepper, and mace. Add the water and simmer for 20 minutes. If the broth is too
thick, add more water. Cut the fish into thick slices removing the skin if possible. Put
the fish in to the broth for about 5 minutes. Serve with more fresh chopped parsley on
top.
Harvest Stew
• 2 leeks or 1 onion
• 2-3 carrots
• 1 small turnip
• 2 parsnips
• 1 cup winter squash
• 1 cup peas
• 2 potatoes
• 8” piece of burdock root
• 1 1⁄2 cups celeriac or celery root
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• 1 cup sliced mushrooms
• 2 tablespoons tamari
• 1 tablespoon of sage
• 2 tablespoons kuzu
• 1 tablespoon thyme & oregano
Cut the vegetables into 3/4-inch chunks. In a large soup pot, heat the olive oil and sauté
your onions. Add the carrots, celery root, and burdock. Continue to sauté for a few
more minutes. Add the rest of the vegetables, herbs, tamari and 3 cups of water. Bring
to a boil, then reduce heat to simmer and cook for 25-30 minutes until vegetables are
cooked. Dissolve kuzu in a 1⁄4 cup of cold water. Add to stew to thicken. Adjust
seasonings with salt and pepper.
Asian Seitan Soup with Cinnamon

• 1 teaspoon sesame oil
• 3 cinnamon sticks
• 6 scallions, cut into 1⁄2” pieces
• 2 tablespoon ginger, minced
• 11⁄2 teaspoon anise seeds
• 7 cups water
• 4 cups dashi or vegetable broth
• 1/3 cup tamari
• 1⁄4 cup brown rice vinegar
• 8 ozs seitan, cut in thin strips
• 1 1⁄2 pounds Napa cabbage
• 1⁄2 cup cilantro, chopped
Seitan is a “wheat meat” made by washing whole wheat grain until only the protein
remains. You can find it prepared at most health food stores.
This soup has an interesting warming flavor with its combination of cinnamon, fennel
and cilantro. You can easily substitute napa cabbage for the bok choy.
Heat the oil in a heavy soup pot over medium heat. When hot, add cinnamon, scallions,
garlic, ginger and anise seeds stirring for 1 minute. Add the water, broth, tamari and
vinegar and bring to boil over high heat. Lower the heat and add the seitan simmering
over low heat for about 45 minutes.
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Remove cinnamon sticks, add bok choy and simmer until stalks are tender about 5
minutes. Serve garnished with cilantro.
Vegetable Dishes
Slow Cooker Artichokes
• 4 medium sized fresh artichokes
• Juice of 1 lemon
• 3 cups boiling water
• sea salt
Mince garlic and mix with 1 teaspoon of salt. Cut off about an inch from top of the
artichokes. Slice off the stem and trim pointy ends off the outer leaves. Spread the
leaves out from the center a bit.
Spoon salt/ garlic mixture onto top of artichoke. Place the artichokes upright in 4 quart
slow cooker.
Drizzle the lemon juice over the artichokes, then add the water to the cooker. Cover and
cook on low for 6-8 hours, until tender. Serve either at room temperature or hot.
Asparagus with Lemon, Capers, and Onions

• 1 lb bunch of asparagus
• I medium onion, diced
• Juice from 1⁄2 lemon
• sea salt and pepper
In a shallow pan, heat a few inches of water to boiling, add the asparagus and cook for
5-7 minutes. In another pan, heat olive oil and add onions, cook until translucent. Add
capers, cook for a few more minutes until onions are tender. Add lemon juice and salt if
needed. Toss asparagus with onion mixture.
Vegetable Burgers
• 3 cups sunflower seeds
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• 2 carrots
• 1 clove garlic
• 3 cups cooked brown rice, cooled or from refrigerator
• 1⁄4–1⁄2 cup parsley
Our friend Anthony worked out the recipe for these burgers. They are very easy to
make.
In your food processor, combine all your ingredients until you have finely ground
everything into a paste.
Form into patties and pan fry in olive oil for up to 10 minutes each side. These are
great with the Chipotle pesto on top and fresh sauerkraut on top.
Jerusalem Artichoke, Peas and Shiitake Mushrooms

• 1 1⁄2 cups Jerusalem artichokes
• 2 cups peas, frozen
• 5 shiitake mushrooms, slivered
Jerusalem artichokes are full of iron and when cooked impart a wonderful nutty flavor.
This recipe works well with peas or corn.
In a large skillet, heat olive oil and then sauté onion until soft. Add shiitakes and
tamari. Continue to cook for 4-6 minutes, just before mushrooms are cooked. Add peas
and Jerusalem artichoke, some water and cook over medium-low heat until both are
soft, approximately 5 more minutes. Add chopped parsley at the end and season with
salt and pepper. Great with tofu, tempeh or fish.
Live Burritos
First, make the Raw Cashew Sour Cream recipe: Put 2 cups of raw unsalted cashews in
a jar with 4 cups of water, and let it soak over night.
In the morning strain and rinse the cashews well. Put the cashews in a blender with 1
cup of water and a dash of sea salt, and process very finely, adding water if necessary
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to get the consistency of sour cream. Place the cream in a glass bowl, and stir in the
content of one capsule of any probiotic to start up the fermentation. Cover the bowl
with cheesecloth held by a rubber band, and let it ferment a few hours in a warm place
(on your counter, over a radiator, or in the sun). When covered with a tight lid, this
cream keeps for many days in the refrigerator.
Put the following ingredients in a food processor and process until very fine:
• 2 teaspoon garlic, freshly peeled
• 2 teaspoon fresh ginger
• 1 teaspoon cumin
• 2 cups aduki bean sprouts
• 1 teaspoon fresh jalapeno pepper (or dried chili pepper)
Mix in by hand:
• 3/4 cup fresh avocado
Lay this mixture over the large lettuce or cabbage leaves (steam the cabbage if it’s too
thick). Cover with the following:
• 1⁄4 cup diced onion
• 3/4 cup freshly chopped cilantro
• 2 cups alfalfa or other sprouts
• 1 cup of cashew sour cream
Green Beans—quick and easy

• 1 lb fresh green beans
• 1-2 tablespoon olive oil
• sea salt
• Fresh lemon juice
Steam your green beans until they are bright green, and still crunchy. After they’ve
cooled off, drizzle with olive oil and sea salt. Squeeze a bit of lemon if you like and
you’re done! Just like Grandma Rose used to make.
Queen Kinpira
• 3 burdock roots, each about 12 inches, cut into 2” matchsticks
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• 2 large carrots, cut into 2” matchsticks
• 2 teaspoons dark sesame oil
• 1 tablespoon brown rice syrup
• 1 tablespoon grated ginger
The first time I tasted Kinpira, a carrot and burdock dish, I felt as if I were Japanese
royalty, eating food that was extremely exotic, both sweet and earthy, I wondered why I
had never heard of it before. Kinpira turns out to be a traditional Japanese dish, simply
meaning, sauté and simmer.
When strengthening and revitalizing burdock root is simmered with the sweetness of
carrots, its rich, deep flavor is perfectly balanced. In our house we’ve added fresh
grated ginger to this traditional dish.
Heat sesame oil in heavy skillet over medium heat. Sauté burdock for several minutes.
Lower heat then add water. Cover and cook for 10-15 minutes until burdock is tender.
Add carrots, ginger, salt and sweetener, then sauté briefly. Cover and cook until tender,
adding water to make sure the vegetables are not sticking to the pan. Season with
tamari after removing from the heat.
Aduki Beans with Carrot, Kale and Hijiki

• 1⁄2 cup onion, chopped
• 2 cups aduki beans, cooked
• 1-2 cups carrot, matchsticks
• 1 -2 cups kale, thin strips
• 1 tablespoon dried hijiki
• 1 tablespoon Ginger, squeezed
• 2 tablespoon Tamari
• 1⁄2 cup water
Hydrate the hiziki for at least 15 minutes, then toss water. In a large sauté pan, heat the
oil and add the onion. Cook for about 5 minutes until soft, add carrots and continue to
cook for another 5 minutes. Then add kale and water to steam sauté the vegetables. Add
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aduki beans and ginger and stir frequently. Add tamari, salt and hijiki. Stir in well and
adjust taste with tamari and black pepper.
Rutabagas Rustica
• 4 large rutabagas, peeled
• Water
• Dash of nutmeg (optional)
• Pepper to taste
Cut rutabagas into chunks. Put them into a medium saucepan, add the salt and about 2”
of water to cover. Cover saucepan, and bring to a boil over high heat. Turn heat down
to medium and cook about 12-15 minutes, or until fork tender.
Rutabaga Option 1:
Drain, reserving cooking liquid. Using a potato masher, coarsely mash rutabagas in the
saucepan, adding cooking liquid as needed for moisture. Add olive oil Season to taste
with salt and pepper. Transfer to a serving bowl, sprinkle with a dash of nutmeg, and
garnish with a sprig of fresh sage or herb of your choice.
Rutabaga Option 2:
Drain and leave in chunks, season with salt, pepper and olive oil.
Sweet Potato with Lime and Cilantro

• 3 sweet potatoes, 3/4” pieces
• 3/4 teaspoon sea salt
• 1⁄4 teaspoon cayenne
• 1⁄2 teaspoon grated lime zest
• 1 tablespoon fresh lime juice
• 1⁄4 cup freshly chopped cilantro
Preheat oven to 425 degrees.
Toss sweet potatoes with 2 tablespoon olive oil and 1⁄4 teaspoon salt. In shallow baking
pan, arrange potatoes in a single layer. Roast for about 25 minutes, stirring half way
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through. Whisk together lime juice, cayenne, zest and remaining oil, then add potatoes,
stirring gently. Toss with fresh cilantro.
Cooking greens
There are a many different ways of cooking greens like kale, collards, dandelions, and
mustard greens. We've listed a few here. Once you find your favorite method, stick
with it and you'll probably find that you are eating more greens on a regular basis. If
you’re using garlic with your recipe, add it after the greens have gone in the pan, so the
garlic doesn’t get bitter. Experiment with other flavors; you may like tamari instead of
salt or replace the garlic with leeks.
Sautéed Greens with Garlic and Olive Oil

Leafy greens are one of those dishes you can eat every day. There is more calcium in a
cup of cooked kale than in whole milk.
The recipes below apply to all greens: Collards, Kale, Dandelions, Mustard Greens.
They also work for the oxalic acid greens, such as Swiss Chard and Spinach, but be
careful with their usage. See the earlier section on oxalic acid.
Version 1: Joann’s method

In a large skillet or sauté pan, heat 1–2 tbsp olive oil over medium high heat. Add a
group of freshly washed, greens, cut into bite size pieces or strips. Let the greens sizzle
in the oil, turning them to let the oil coat all the greens and mix the water in. After they
start to wilt, add a few cloves of chopped garlic, a teaspoon of sea salt and about a half
cup more water, so as not to burn them. Cover and simmer until cooked.
Dress with fresh squeezed lemon and a touch more olive oil. Add raisins, currants, pine
nuts or chopped almonds for variety. You can cook broccoli, cauliflower, green beans
the same way.
Version 2: Gary’s method (Joann’s spouse)

In a sauté pan or iron skillet, add 1⁄4 inch water (add more water if needed), chopped
pieces of kale or dandelions (any bitter greens) freshly washed, add finely chopped or
crushed garlic (1-3 cloves), steam-sauté until tender. When greens are done (do not
overcook) remove to a serving platter, drizzle with olive oil, sea salt or a dash of tamari
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to taste and the juice from 1⁄4 to 1⁄2 lemon. Don’t be surprised if you eat the entire
dish.
Version 3: Scott’s “Hurry up” Method

Push the whole bunch of leafy greens into water. Boil for 10 minutes. Drain, cut up the
leaves and toss in olive oil, lemon and sea salt
Sesame Bok Choy

Bok choy is such a beautiful vegetable to eat on its own or with carrots. It’s taste is
mild so it’s great if you want to add a wasabi sauce, grated ginger or hot peppers, to
give it some punch. The benefits are incredible, especially because its one of the fat
burning vegetables. This recipe has me eating it more regularly.
• 1 head bok choy, sliced thin
• 1 tablespoon sesame oil
• 2-3 teaspoon tamari
• 2 teaspoon sesame seeds
Heat oil in a skillet, add bok choy and sauté on high heat, very quickly for a few
minutes. As it wilts, add tamari and sesame seeds. Serve with hot sauces on side or just
before serving. Serve immediately.
Sweet potatoes with Pineapple and Coconut

• 2 lbs sweet potatoes, peeled and cut into 2 “ chunks
• 1⁄4 cup unsweetened coconut
• 1⁄2 cup chopped pineapple
• 1 tablespoon maple syrup
Mix together maple syrup, cinnamon and coconut. Stir in sweet potatoes, then spread in
a baking pan. Bake at 350o for 40 minutes. Remove and stir in pineapple.
Green Coconut Potatoes

• Potatoes
• 1 can organic coconut milk
• Greens
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• Salt or umeboshi vinegar
I am including this “recipe” to show how easy and fast a great tasting dish can be when
you just make it up sometimes. It occurred one night a few months ago, after a long day
of work and that state of mind where you open the refrigerator and think, “We have no
food.” I grabbed a bag of small organic potatoes, and put them into water on the stove
(skins and all). While they were boiling, I opened up a can of organic coconut milk,
added some greens (lettuce, broccoli, a couple of spring onions), seasoned it with some
salt and umeboshi vinegar (one of my all time favorite flavors) and used a hand blender
to make a green sauce. Once the potatoes were done, I quartered them (keeping the
skins on) and poured over the sauce. Delicious.
Sea Palm and Jicama

• 1 cup dried Sea Palm seaweed
• Julienned jicama
• Salt or umeboshi vinegar
• Dark sesame seed oil
Simmer the sea palm until al dente, about 15 minutes. Drain, rinse, and cut into 2”
pieces. Make a simple dressing with umeboshi vinegar and the dark sesame oil. Toss in
with the sea palm and jicama.
Indian Potato Croquettes

• 3–4 medium potatoes peeled, and cut into 2 “ cubes
• 2 tablespoon-sunflower seeds ground in blender
• 2 teaspoon canola or olive oil
• 1 teaspoon mustard seeds
• 1⁄4 cup chopped parsley
• 2 tablespoon rice milk
Cover potatoes in saucepan with water and boil. Cover and cook on medium until soft.
Drain and transfer to large bowl and mash. Stir in parsley, salt and turmeric.
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Heat 1 teaspoon oil in small skillet, add mustard seeds. When they start to pop, cover
and add and cook for 15 seconds, stirring until golden brown. Add to potato mixture
and mix well.
Divide the mixture into 12 balls and press into 1⁄2 in patty. Dip patty into rice milk and
then coat with ground sunflowers. Heat 1 teaspoon oil in skillet and cook patties on
medium heat until golden brown.
Maple Roasted Acorn Squash

• 2 acorn squash
• 3 teaspoon minced ginger
• 4 tablespoon chopped pecans
Heat oven to 400o. Slice a thin piece off both ends of the squash, then cut the squash
ion half. Scoop out the seeds. Oil the bottom of a baking dish that fit in the squash
snugly. Smear the flesh with olive oil, then sprinkle salt, drizzle maple syrup and
sprinkle with the ginger. Roast until nicely brown and tender, about 1 hour and 15
minutes. Add the pecans for the last 10 minutes. Don’t undercook!
Roasted Salt & Pepper Squash

Cut squash in half, then length wise into slivered moon shapes, about 1⁄2 inch thin. Rub
down with olive oil and broil on both sides until tender. Take a mix of sea salt and
ground pepper and sprinkle generously before serving.
Sweet Potato Bake

• 2-3 sweet potatoes (about 1 1⁄2 lbs), cut into 2 “ cubes
• 2 tablespoon chopped pecans
• 2 tablespoon chopped walnuts
Preheat oven to 400o. Mix together maple syrup, tamari and olive oil. In a large bowl,
toss potatoes with the liquid mixture. Put into shallow baking dish, covered and bake or
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20 minutes. Remove top and bake for 15 more minutes until potatoes are cooked
through. Add the chopped nuts for the last 5 minutes.
Mashed Potatoes, Turnips and Greens

• 3 medium russet potatoes,
• 3-4 medium turnips
• 1 sprig fresh thyme & fresh sage
• sea salt
• 2 large onions, sliced
• 4 cups greens: kale, broccoli rabe, mustard, or collards
In a pot put potatoes, turnips and herbs, cover with water. Bring to a boil, then reduce
to medium-high and cook uncovered until vegetables are tender 20 to 25 minutes.
Drain, keeping the cooking liquid. Mash vegetables (discard the herbs) add 2 teaspoons
oil and sea salt to taste. Add cooking water if needed. Set aside.
In another pan, sauté onions until golden and very tender, set aside. In a pot of water,
cook greens until tender, then drain and add to onions. Serve potatoes topped with
greens.
Onions Braised with Rosemary, Walnuts and Raisins.

• 3 cups sliced onions
• 1⁄2 cup water
• 1⁄2 cup golden raisins
• 1 teaspoon chopped rosemary
• 1⁄2 cup chopped walnuts
This recipes works great with any onions, but try Vidalia or cippolini onion for variety.
Heat oil in a large skillet. Add onion and cook until golden brown about 8 minutes. Add
raisins, water and rosemary. Simmer for 20 minutes until onions are soft. Season with
salt and pepper. Top with chopped walnuts just before serving.
Zucchini and Leek Sauté

• 1 large leek, cut into 1⁄2 “ slices
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• 2-3 small zucchini, cut into 1⁄4 inch half moons
• sea salt
I always pick the smallest zucchini I can find, they’re sweeter and more flavorful and
combined with the sweetness of leeks it’s a perfect combination of delicate flavor.
In a skillet heat the oil over medium-high heat. Add leeks and sauté for 4-5 minutes
until soft and golden. Add zucchini and sea salt and continue on medium heat for
another 4-5 minutes. When the zucchini is at your favorite consistency, add tamari and
serve.
Capers and Onions and Parsley

• 3 onions, sliced thin
• 1⁄2 cup fresh parsley, chopped
• 3 tablespoon salt-cured capers, rinsed, drained and chopped
• sea salt
Just imagine this dish with broiled tempeh, and herbed rice or inside a collard wrap.
Heat the olive oil in large skillet, add onions and sauté on medium heat until onions are
translucent. Add capers and continue to sauté until the onions are syrupy brown.
Remove from heat and add parsley and salt to taste.
Sautéed Corn, Beet Greens and Onion with Basil

• 4 ears corn
• 2 cups chopped beet greens
• 1 small onion, diced
• 1⁄4 cup fresh basil, chopped
This dish works well during fresh corn season, but frozen corn will do as well. Cut the
kernels off from the corn cobs. In a skillet, heat your oil over medium to high heat, add
onions and sauté until translucent, about 4 minutes. Add greens and corn and continue
to cook on medium for another 5 minutes. Add basil and salt, before serving.
Collard Green Pesto

• 1 3/4 lb collard greens
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• 7 large green olives
• 2 cloves garlic
• 1⁄2 cup water
Cut out center ribs and stems from collard greens. Bring water to boil and stir in
collards, then simmer about 15 minutes until tender. Save some cooking water and
drain the leaves, gently pressing on them to extract excess water. Coarsely chop
collards. In a food processor, blend olives, garlic, collards, water, salt and pulse until
finely chopped. With motor running, slowly add oil.
Roasting Vegetables
This faster cooking method is easy to do with any vegetables and provides a richer taste
without adding anything but good oil and salt to the vegetables. Afterwards you can
choose to add the roasted vegetables to a salad or roll up or just eat them plain.
Here are some tips: cut all the vegetables to a uniform size. In a bowl toss them with
olive oil. The oil will help them to become crisp on the outside and seal the flavors in.
Transfer to a large baking sheet, big enough so the vegetables can lie in one layer.
Roast at 425o, stirring every 10 minutes until they are fork tender.
Vegetables that are delicious roasted include leeks, asparagus, potatoes, beets, carrots,
onions, squash. Herbs will enhance the flavor; add them when you are coating the
vegetables with oil.
Roasted Root Vegetables

• 2 medium carrots, peeled
• 1 medium onion
• 1 medium sweet potato, peeled
• 8 oz mushrooms
• 2 medium parsnips
• 1 cup celery root, peeled
• 10 cloves garlic, peeled
• 3 tablespoon olive oil extra
• 1 tablespoon ume plum vinegar
• 2 teaspoon sea salt (Celtic sea salt, Real Salt Company, or Himalayan salt)
• 1 tablespoon chopped rosemary or thyme
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• 1⁄4 cup chopped fresh parsley
Heat the oven to 425º. Cut all vegetables into 1” chunks. In a large bowl, toss all the
vegetables with the olive oil, vinegar and salt, herbs. Spread the vegetables out (1
layer) in a baking dish and roast for about 50 minutes. Shake the pan up every 20
minutes. They will be done when tender and golden brown. Season with salt and
pepper and top with fresh parsley.
Cabbage or Collard Green Roll Ups

Steam up a few whole collard greens or cabbage leaves and keep ready in fridge. I like
to take out the heavy stem part of the collard and leave it for juicing. Don’t prepare too
many at a time, unless you plan to eat them up in a couple days. Add grains, beans,
vegetables either raw, roasted or sautéed, nuts, sprouts, seeds, marinated arame, spicy
Thai peanut sauce, you name it, a collard green or cabbage leaf can handle it. You will
get that sandwich feeling, only better.
Italian Artichokes
• 4 medium sized fresh artichokes
• Juice of 1 lemon
• sea salt
• Mince garlic
• 1 teaspoon salt
Cut off about an inch from top of the artichokes. Slice off the stem and trim pointy
ends off the outer leaves. Spread the leaves out from the center a bit. Rinse and drain.
Spoon capers and garlic on top of artichoke, stuffing into crevices as much as you can.
Place the artichokes on a steamer upright in a large saucepan with about 2 inches of
water in it. Squeeze lemon juice and drizzle oil over tops. Bring heat up to medium—
high, but do not boil. Cover and simmer for 40 minutes until outer leaves are tender.
Adjust seasonings if necessary.
Parsley Cauliflower
• 1 head cauliflower
• 2 tablespoons parsley, minced
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• 2 tablespoons coconut oil
• 2 tablespoons olive oil
• Salt and pepper to taste
Steam the vegetables until soft. While still warm toss with oil, parsley, salt and pepper.
Other ingredients you can add include red pepper flakes, lemon, chopped olives, pine
nuts or capers. You can easily prepare broccoli, turnips, carrots, brussel sprouts, green
beans, potatoes or squash using this method.
Roasted Summer Squash

• 3 yellow squash, 6-8 inches
• 1 tablespoon fresh thyme
• 2 cloves garlic, slivers
• Red pepper flakes
• 1 1⁄2 tablespoon pine nuts
• Salt and fresh ground pepper
Preheat the oven to 400. Cut the squash in half, lengthwise. Scoop out the seeds and
create a small cavity. Into each squash, put a couple slivers of garlic, a sprinkle of pine
nuts, sprinkle of thyme and a sprinkle of red pepper flakes. Drizzle with olive oil and
season with salt and pepper. Place the squash into a lightly oiled baking dish and cover.
Bake for 25 minutes, remove foil and continue to cook on 300F for about 10 minutes
until squash is soft.
Option: Top with Arame Tapenade after baking.
Sushi Salad
• 2 cups cooked short brown rice
• 1 tablespoon brown rice vinegar
• 1 sheet Nori seaweed, strips
• 1 avocado peeled and cubed
• 1⁄2 cucumber, 1⁄2 “cubes
• 1 carrot, shaved with a peeler
• 1-2 tablespoon sesame seeds
• 3 scallions, sliced thinly
• 1 cup tofu, cut in 1⁄2” cubes
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• Pickled ginger
• Wasabi, to taste
Sushi Salad is a favorite because it is so fast to make and you get all the flavors of
sushi, avocado, cucumber, carrot, pickled ginger, sesame seeds and nori. You can of
course, roll these ingredients, but the salad is a fun change.
Cook your rice and transfer into a large bowl, wooden preferably. Drizzle brown rice
vinegar over the rice as it’s cooling. After it cools, add all the vegetables, seeds, tofu,
olive oil, ginger and mix well. Top with nori strips and serve with wasabi on the side.
To make your brown rice a bit stickier than usual, you can adjust the water amount and
cooking time. For 2 cups rice, use 4 cups water and if using a pressure cooker, cook for
5 more minutes. For variety, add slivered almonds and sprouts.
Corn on the Cob with Miso

Serve corn on the cob with chickpea or light miso as the spread and a squeeze of fresh
lime juice. If you want a little kick, sprinkle with cayenne pepper or fresh ground black
pepper.
Marinated Arame
• 1⁄2 cup loosely packed arame
• 1 teaspoon maple syrup
• 1 teaspoon ume vinegar
Rinse then soak the arame for 10 minutes, longer will dilute its flavor. Drain well and
place in a bowl with tamari, vinegar and maple syrup. Let marinate for 15 minutes. Add
to simple vegetable dishes or over rice. It will keep refrigerated for a few days. Try
other seaweeds or a combination of them.
Cod with Rapini, Garlic and Olives

• 12 oz fresh Cod fillet
• 1 bunch of fresh rapini
• 4 cloves of garlic
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Rapini, also known as broccoli rabe, is a leafy green vegetable commonly used in
Chinese and Italian cuisine. Despite its name and appearance, it’s not related to
broccoli (most sources guess that it comes from the turnip family). While not common
everywhere, try to find it, because it is very high in vitamins A, C, and K, as well as
iron. If you can’t locate rapini, use another leafy green.
Cut the rapini into bite size pieces. Heat the oil in a large skillet. Add the greens, the
garlic and water. Steam the greens until almost cooked. Add the fish on top of the
greens, a drizzle of olive oil, salt, pepper and olives. Check to make sure there is some
liquid in the pan and add some if necessary. Cover and continue to steam for 8 minutes
or longer if necessary.
Super Simple Carrots

• 1⁄2 tablespoon coconut oil
• 1⁄2 tablespoon olive oil
• 2 cups fresh carrots
• 1⁄2 cup water
Cut the carrots into a consistent shape, such as chunks or spears. Heat the oil in a skillet
before adding carrots. Sear for a minute or 2, then lower heat, add water and salt and
cover until carrots are soft. Season with pepper.
This is the basic recipe for many vegetables. You can substitute carrots with nearly any
other vegetable for a quick and tasty dish.
Wild Salmon with Miso Sesame Glaze

• 12 oz wild Salmon fillet
• 3 tablespoon pickle juice
• 1 tablespoon sesame seeds
• 1⁄2 teaspoon ginger juice
Natural pickle or sauerkraut brine is rich in friendly bacteria and a type of lactic acid
that has shown to be a powerful immune enhancer. We use it in many dishes, not only
for its health benefits, but for its great taste.
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Blend all ingredients except salmon. Cover salmon with sauce about an hour before
cooking, refrigerate. In a skillet over medium heat add 1 tablespoon olive oil and put
salmon in, skin side down. Cook slowly, with the lid on. There will be no need to turn
the fish. Cooking time is approximately 10-12 minutes.
Sauces & Dressings

Arame Tapenade
• 1 ounce of arame
• 1 clove garlic
• 4 tablespoon kalamata olives
• 1⁄4 cup red onion, chopped
• 1⁄4 cup fresh basil
Take an ounce of arame and pour boiling water over to cover; let sit for 10 minutes
then drain well. In a food processor, first add garlic, then arame, capers, onion,
kalamata olives and fresh basil. Add olive oil and chop to a paste.
Nut Butter with Lemon and Tamari

• 2 tablespoon nut butter
• 1 tablespoon lemon juice
• 4 tablespoon warm water
• Splash of hot sauce or cayenne
Mix all together well in a bowl with a fork or with a hand blender
Basil Pesto
• 4 cups loosely packed basil
• 1 small clove garlic
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• Pepper & sea salt to taste
• 1 Tablespoon miso
• 1⁄2 cup toasted seeds (sunflower, walnuts, pine almonds)
In a food processor blend basil, parsley, sunflower seeds, garlic, salt, and miso pulsing
until finely chopped. Keep motor running and slowly add olive oil.
Black Cabbage Pesto

• 1 3/4 lb kale
• 2 cloves garlic
• 1⁄2—1⁄2 cup olive oil
• 7 large green olives (1⁄4 cup black kalamata work well too)
• 1⁄2 cup water (use the cooking water from the greens)
In Italy, they call kale, black cabbage. By either name, this is simply wonderful tasting
and a great way to get kale into your diet. You can easily substitute collard greens.
Cut out center ribs and stems from the kale. Bring a pot of water to boil and stir in
greens, then simmer for about 15 minutes until tender. Save some cooking water and
drain the leaves, gently pressing on them to extract excess water. Coarsely chop. In a
food processor, blend olives, garlic, kale, water, and salt pulsing until finely chopped.
With motor running, slowly add oil.
Cilantro Peanut Pesto

• 3 cups cilantro, loosely packed
• 1 cup parsley, loosely packed
• 1⁄2 cup peanuts, roasted
• 1 small clove garlic, peeled
The parsley sweetens up the pesto; otherwise, the cilantro can be too bitter.
In a food processor blend cilantro, parsley, peanuts, garlic, salt, pulsing until finely
chopped. Keep motor running and slowly add olive oil.
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Tahini Applesauce Spread
• 1⁄4 cup tahini
• 3 apples, peeled, cored and diced. (pears work well too)
Blend all three until smooth with a hand blender. On toasted essene bread, this can
easily become a new favorite
Coconut Curry Sauce

• 1 small onion
• 2 cloves garlic, peeled, chopped
• 3 tablespoon curry powder
• 3 tablespoon kuzu
• 3 cups vegetable stock or water
• 2 cups coconut milk
• 1⁄2 cup cilantro, chopped
Simmer vegetables or Tempeh, tofu/protein or even fish in this sauce; its flavors work
with a variety of foods. Its really great if you add an ingredient that you’ve prepared by
quickly frying like crispy fish or Tempeh.
Heat the oil in a medium saucepan over medium heat. Add the onion and garlic. Cook
for 5 minutes until soft. Add spices and cook for 1 minute. Add kuzu and cook for 1
minute. Stir in vegetable stock, slowly, then add cilantro and coconut milk. Stir
occasionally. Simmer for 20 minutes. You can store this in the refrigerator at this point.
Add vegetables or tofu and simmer for another 20 minutes.
Lemon Caper Sauce

• Juice of 2 lemons, 1⁄4 cup
• 1⁄2 cup salt-cured capers
• 1–2 cloves garlic, minced
• 1 teaspoon prepared mustard
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• 1/8 teaspoon salt
• 1/8 teaspoon ground pepper
In a small bowl, whisk together lemon juice, mustard and garlic. Slowly whisk in the
olive oil until the mixture begins to emulsify. Stir in capers, black pepper and salt157
Raw Cashew Sour Cream

• 2 cups cashews
• Salt
• 1 capsule probiotic
Soak the 2 cups of raw unsalted cashews overnight in a jar with 4 cups water.
In the morning strain and rinse the cashews well. Put the cashews in a blender with 1
cup of water and a dash of sea salt, and process very finely, adding water if necessary
to get the consistency of sour cream. Place the cream in a glass bowl, and stir in the
content of one capsule of any probiotic (such as acidophilus) to start up the
fermentation. Cover the bowl with cheesecloth held by a rubber band, and let it ferment
a few hours in a warm place (on your counter, over a radiator, or in the sun; don’t let it
get over about 90 degrees). When covered with a tight lid, this cream keeps for many
days in the refrigerator. Use with any recipe that would taste good with sour cream.
Miso Sauces:
These are easy and as varied as you like. Miso and nut butters are a perfect
combination and the variety is endless because you have at least 3 misos to choose
from: light, medium or dark and 3 nut butters plus tahini and sunflower butter as well.
Next you will need a liquid to thin it out. Choose from water, lemon, lime or orange
juice, dashi or any soup stock. Then you can add garlic or ginger or both and for a bit
more zip add hot sauce. Any type of chopped herb, parsley, basil, cilantro will do.
Here’s a basic rule of thumb:
• 1 tablespoon of miso
• 1 tablespoon of nut butter
• 4 tablespoon of water or liquid
• 2 tablespoons of fresh herbs
Your wand blender will whip these sauces and dressings up in no time.
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Spicy Thai Peanut Sauce
• 1⁄4 cup scallions, finely chopped
• 1 clove garlic, finely chopped
• 1 tablespoon ginger root, grated
• 1 cup water
• 1⁄2 cup peanut butter
• 1⁄4 cup tamari
• 1⁄4 cup rice vinegar
• Dash hot red pepper or cayenne
In a saucepan, heat oil over moderate heat until hot but not smoking. Cook scallions,
garlic and ginger, stirring, until fragrant—about 1 minute. Stir in remaining ingredients
and bring to a simmer, stirring constantly until mixture is smooth. Cool to room
temperature. Add 1 cup of coconut milk before simmering for spicy coconut sauce.
Sesame Miso Maple Sauce

• 2 tablespoon sesame oil,
• 4 tablespoon tahini (or peanut)
• 1 teaspoon grated orange zest
Mix this up in a covered jar to use on potatoes, salads, grains, or vegetables.
Ginger Miso Lime Sauce

• 1⁄4 cup water
• 1 clove crushed garlic or minced
• 1 tablespoon ginger, grated
• 1⁄4 cup fresh lime juice
• 1 teaspoon maple syrup
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• 1⁄2 teaspoon crushed red pepper
Dissolve miso in water, add all other ingredients and whisk until smooth.
Try this sauce on roasted vegetables like squash or pumpkin. You can add it to the
vegetables while in the oven, but be sure to cover so the sauce will absorb into the food
and not evaporate.
Classic Middle Eastern Tahini sauce

• 1⁄2 cup tahini
• 1-2 cloves garlic, minced
In a small bowl, put tahini, garlic, lemon juice and sea salt, stirring constantly. Slowly
add water to thin. This sauce can be used on falafel, grains, or even as a salad dressing.
Mushroom Onion Sauce

• 2 cups thinly sliced mushrooms
• 2 cups thinly sliced onions
• 2–3 tablespoon olive oil
• 1 1⁄2 tablespoon kuzu
• 1⁄2 teaspoon sage
Heat oil in skillet over high heat. Sauté onions until they are golden brown. Add
mushrooms and herbs, continue sautéing until they are soft and have lost most of their
liquid. In a separate bowl, dissolve kuzu in water. Add to mushroom and onion mixture,
stirring until thick. Remove from heat and add tamari. Use for any grain dishes.
Mango Orange Sauce

• 1⁄2 cup pure maple syrup
• 1/1⁄2 teaspoon orange zest
• 1⁄4 cup water
• 1 tablespoon kuzu
• 1⁄2 cup fresh orange juice
• 1 tablespoon lemon juice, fresh
• 1 ripe mango, peeled, cubed
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• 1⁄4 teaspoon vanilla extract
Delicious over other fruit or your morning breakfast cereal.
In a small saucepan, simmer the maple syrup and orange zest for 3 minutes. Dissolve
the kudzu in water. Add to the maple mixture and bring to a boil, stirring constantly
with a wooden spoon. After the sauce thickens, remove from heat. Add the orange,
lemon juice and vanilla. Strain through a fine sieve and let cool completely. Stir in the
diced mango.
Walnut Miso Topping

• 1 cup walnuts
• 1 tablespoon water to thin
• 1⁄4 cup red or barley miso
• 2-3 tablespoon brown rice syrup
Roast nuts in a skillet for about 5 minutes, then chop finely. Warm all ingredients on
medium heat. Do not boil, it will ruin the miso. Simmer for 2-3 minutes until mixture
thickens. Remove from heat and let cool before serving. Try it over cut up fruits, on
essene bread or over grain dishes. Cashews, almonds or pecans will work equally well
with this recipe.
Mango Relish
• 1 mango, peeled and diced
• 1 teaspoon maple syrup (optional)
• 3-5 scallions, sliced thinly
• 2 tablespoon cilantro or parsley
• Juice of one lime
Mix all ingredients together well in bowl, squeezing the lime last. Mix again and
refrigerate for 1⁄2 hour.
Broiled Seitan with Broccoli & Mushroom Burdock Sauce

• 1 small onion, chopped
• 1 tbsp extra virgin olive oil
• 1⁄2 tbsp coconut oil
• 3 cups broccoli crowns
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• 6 shiitake or cremini mushrooms
• 1–6 “ piece burdock root
• 3/4 cup water
• 2 tbsp tamari
Remove the stems and slice the mushrooms. Julienne the burdock root. Heat the oil in a
large skillet, sauté onion until translucent over medium high heat. Add burdock root,
mushrooms, broccoli, tamari and water. Continue to cook over medium heat until
vegetables are cooked.
In a shallow baking sheet, line sliced seitan drizzled with olive oil. Broil until just
crispy on both sides, about 4-5 minutes. Add to mushroom broccoli sauce.161
Roasted Garlic Lemon Sauce

• 1 bulb garlic
• 1 teaspoon salt
• 1 teaspoon miso
• 2 tablespoons lemon juice
• 1 cup water
Peel away outer layers of garlic and slice off the tapered end. Drizzle with olive oil and
put on baking sheet, cut side up. Roast garlic in 400F oven for about 30 minutes. Cool
and remove from skins. Blend with the rest of the olive oil, lemon juice miso and salt
and water until smooth.
Gomasio (sesame seeds and sea salt)

• 1 cup sesame seeds
• 1 teaspoon gray salt
Toast the seeds in a dry skillet until they just begin to color (careful, as they go from
brown to really brown really fast). Use medium heat to start, and stir constantly with a
wooden spoon. Pour them into your suribachi (described in the Tool section). While
still hot, grind them with the wooden pestle, and then add the salt, and grind the two
together into a nice course mixture. This will coat the salt with the oil from the seeds.
Store in an airtight glass jar, to avoid oxidation.
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Super Seed Gomasio
• 1⁄4 cup flax seeds, toasted
• 1⁄4 cup sesame seeds, toasted
• 1⁄2 cup sea palm, toasted
Here is a twist that pumps up the flavor, variety and nutrients. Toast all ingredients in
the same manner, but separately.
After rinsing the flax seeds, toast lightly in an iron skillet or in the oven. Toast the
sesame seeds the same way. Put both seeds in an herb grinder or suribachi with the sea
salt and grind until the seeds have broken down. Add the toasted sea palm and grind
that down. It should grind into a fine powder. Keep fresh in the refrigerator, but keep a
small bowl nearby to top your grains, vegetables or salads. Again, store in an airtight
glass jar.
Wasabi Sauce
• 3 tablespoon powdered wasabi
• 2 1⁄2 tablespoon water
• 8 tablespoon dashi
Blend. Yields 1 cup.
Dressings
Dressings are just thinner versions of all the sauces we make. Just add olive oil, lemon
juice, water or apple cider vinegar to any of the sauce recipes. They keep for a long
time, so use a one quart mason jar, and make a few cups at a time.
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Fermented Foods
Please do not skip fermented foods. I make this point because they are such a critical
part of a cleansing and healing diet, and yet so many people don’t eat them. Take the
time to make your own large batch, or locate one of the very few (but growing)
companies that make truly naturally fermented, non-pasteurized cultured vegetable
foods.
Homemade cultured vegetables have become a recent phenomena, as more people
realize that digestive problems are not there because of a lack of pharmaceutical drugs.
Why use prescription antibiotics and other medicine when the answer is right there in
your kitchen? If you value a healthy digestive tract, you need cultured foods on a daily
basis.
Purchase a special fermenting pot called a Harsch vegetable fermenting ceramic pot.
You’ll find them sold online, and even on Amazon. There is simply no easier way to
create foods that contain friendly bacteria. The Harsch pot is one of those perfect tools
that everyone who grasps the diet/disease, diet/symptom connection should own.
If you do not have a Harsch pot, just use a large (one or two gallon) glass container.
Interesting information on fermentation:

The salting of the vegetables serves two major purposes. First, it causes an osmotic
imbalance which results in the release of water and nutrients from the vegetable matter.
The fluid expelled is an excellent growth medium for the microorganisms involved in
the fermentation. It is rich in sugar and other growth factors. Second, the salt inhibits
the growth of many spoilage organisms and pathogens that lie outside of normal human
pH. It does not, obviously, inhibit the desired friendly bacteria. The actual salt
concentration (brine strength) of these recipes is around 2 or 3 percent. While
fermenting, it is important to keep oxygen out, as that would allow the growth of some
spoilage organisms, particularly acid-loving molds and yeasts. This is why it’s
important to have all vegetable matter sitting under the brine.
Kimchi
• 9-10 pounds of Napa cabbage
• 2 onions
• 65 grams of sea salt, dissolved in 2 cups of pure water
• 20 tablespoons Korean chili powder
• 10-15 cloves garlic, crushed
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• 1⁄2 cup dark sesame seed oil
• 25-40 spring onions, cut into 1 inch pieces
• 6-8 inches of fresh ginger root, peeled and grated
• 3 carrots & daikon radish, grated
• Optional: 1 cup chopped chives
• 5 Tablespoon of “kim chi sauce” (from an Oriental market)
• 10 tablespoonfuls of honey, agave syrup, or maple syrup
Shred the cabbage. Mix ingredients together. Place firmly in the bottom of your Harsch
pot, or large glass jar. Place a clean rock on the top to keep everything under the
resulting brine. Let ferment 10-14 days.
Mikala’s Perfect Sauerkraut

• 20 pounds of organic cabbage
• 3 Tablespoon of fresh dill
• 3 Tablespoon of caraway seeds
• 120 grams salt (10 tablespoons)
• 70 juniper berries
• 8 capsules of friendly bacteria
Combine the ingredients (except for the cabbage) into a large bowl, and set aside (you
can find juniper berries in specialty shops). From the 20 pounds of green cabbage,
detach enough large outer leaves to form a 1/8” cover at the top of the crock; wash, dry
and save them. Grate the rest of the cabbage.
Fill a Harsch Pickling Crock as follows: Place about 3 inches of grated cabbage at the
bottom of the crock. Sprinkle in about 2 tablespoon of the seasoning. Add another 3
inches of grated cabbage. Pound down firmly to bring out the juice. Repeat this
sequence, and be sure to finish off the seasoning before the last layer of cabbage. Cover
the top with the large cabbage leaves.
Place the Harsch stoneware weights on top. Push down until the stones are covered
with at least 1⁄2 inch of brine juice. Place the Harsch pot cover on, and fill up the water
groove to prevent harmful entry of air and dust. Keep the crock at room temperature to
encourage the fermentation process, and above the floor so that air can circulate. Let
ferment undisturbed for 2 weeks. Be sure the water groove never goes empty.
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Once done, transfer the sauerkraut into quart jars for ease of use. Make sure to tightly
pack each jar, leaving 1⁄2” space before covering with lid. They will keep in the
refrigerator up to several months.
Basic Pickles
• 6 pounds of small cucumbers
• 6 garlic cloves
• 4 dried or fresh sprigs dill weed
• 4 grape leaves (optional)
• 1 cup coarse gray sea salt
• 4 quarts water
• 10 peppercorns
• Harsch Pot, or gallon jar
Soak your cucumbers in very cold water for 10 minutes. Loosen any dirt, but no need
to scrub them.
Pour some boiling or very hot water into your Harsch pot (or glass jar), swirl around,
and empty it. This is a good last-minute way to sterilize your container.
Arrange the cucumbers, mixing in the grape leaf, garlic cloves and dill weed here and
there.
Dissolve the sea salt in the water and pour this brine over the vegetables. Add the
peppercorns.
Cover with the ceramic stones and push down, so that the brine covers the top of the
cucumbers. Use a plate and a clean stone or brick if you’re using a glass jar. Place the
jar in a cool, dark place to ferment.
After 7-10 days, the cucumbers will be semi cured, and you can eat them like this.
However, for the most zing, keep them going for three or four weeks.
If you’re using a glass jar, skim the white yeast from the top once a week. With the
Harsch pot, there won’t be any, because of the air lock water gutter around the top rim.
Refrigerate the pickles to stop the fermentation process. Don’t toss the liquid! It’s
where the most concentrated friendly flora are and it’s a tasty pick me up.
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Salads
Tips for great salads:
Joann notes:
“Invest in a great knife; it is a tool that will undoubtedly bring you so much pleasure. I now
almost exclusively use my Santoko knife, a Japanese chopper so light and sharp, it was
worth every penny.
“Get a salad spinner. It doesn’t matter if it is fancy or cheap, as long as it spins your greens.
I’ve used both and have had a five dollar version for four years now. When you have an
extra moment, wash your greens, spin them, and store in bags in the fridge; they will be
ready in a moment’s notice.
“Mix your flavors and textures. The stronger flavors of arugula and radicchio or dandelions
add some punch to the milder, more delicate flavors of spinach and butterhead greens.
Top with any a vegetable, grain, bean and a dressing.
“Have your toppings ready. Get one of those divided Tupperware containers to keep
shredded carrots, radish, sprouts, chickpeas, olives, cut up peppers, what ever you have
and refill it regularly. Maybe you want a second one for all your roasted or raw nuts, seeds
and fruits. I find it much easier to simply open one container.
“The extras don’t have to be raw vegetables. Think of grilled vegetables, roasted seeds and
nuts, a scoop of leftover rice or quinoa. Roasted cubed potatoes work great as croutons.
Pickled foods like sauerkraut or cut up dilled pickles add extra punch.
“Make you favorite dressing in quantity. You can never go wrong with olive oil, lemon, salt
and pepper.
“Keep your dressings at work. At the very least, keep a bottle of olive oil at work, and
maybe umeboshi vinegar and some sea salt. Then these items don’t have to be packed up
every day.”
Asian Sesame Coleslaw

• 1⁄2 head cabbage, sliced thin.
• 1⁄2 cup shredded carrots
• 1⁄2 cup hijiki seaweed
• 1-2 inch piece grated ginger
• 2 tablespoon umembosi vinegar
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• 2 tablespoon olive or flax oil.
• 1 complete scallion, sliced thin
• 3 tablespoon almond butter
• 1⁄4 cup toasted sunflower seeds
Use any kind of cabbage for this dish. As always, you can substitute umeboshi vinegar
with fresh lemon juice. Soak hijiki in water for 20 minutes, rinse and drain. Slice and
shred your vegetables then toss with the nut butter, hijiki, garlic, ginger, sesame seeds,
and dress with lemon juice, vinegar and oil. Add the nuts last so they don’t get too
soggy.
Fresh Fennel & Citrus Salad

• 1 grapefruit, 1⁄2 sections
• 2 bulbs fresh fennel, sliced
• sea salt
• Black Pepper, optional
• 1⁄2 teaspoon chopped sage
This is when a really sharp knife can come in handy. Substitute 2 oranges for the 1
grapefruit for a change.
Chopped Arabic Salad

• 2 cucumbers
• 1 cup finely chopped red onion
• 1 cup purslane or spinach
• 1 cup finely chopped parsley
• 1⁄2 cup fresh mint, chopped
• 1 lemon
In one bowl, put all vegetables. In another smaller bowl put peeled and finely chopped
lemon segments, keeping as much juice as possible. Add oil and salt and pepper to
lemon, whisk together and dress vegetables.
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Fast & Light Napa Cabbage Salad
• 1 head of Napa cabbage
• 2 navel oranges, peeled
• 1 1⁄2 tablespoon tamari
• 1⁄4 cup tamari almonds
• Red onion (optional) 1⁄4 cup
My friend Susan made up this salad during a cleanse and ever since, Napa Cabbage has
made its way as a regular salad in our house. This has a great blend of simple flavors.
Shred the cabbage into thin strips, add sectioned oranges (or apples or plums) and
tamari almonds. Dress with olive oil & tamari. If you are intolerant to mixing fruit and
veggies, go with the citrus fruits for easier digestion. Pomegranate seeds are a perfect
addition as well.
Carrot & Beet Salad

• 1 lb of carrots
• 1-2 medium sized beets
• 1⁄4 cup currants or raisin
• 1 navel orange, peeled and cut
• 1/8 cup toasted pine nuts
• 3 tablespoon mint or basil
• 2 scallions, chopped
• Olive oil
• sea salt
In a food processor, pulse carrots and beets until they are chopped fine. Mix with all
the other ingredients in a large bowl. As this sits, the vegetables will absorb the flavors
more.
Jicama, Red Cabbage Salad with Sprouts and Lime

• 2 cups Jicama, julienned
• 4 cups red cabbage, shredded
• 1 cup mung sprouts
• Juice of 2 fresh limes
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• sea salt
Jicama with Lime and Chili

• 2 cups jicama, julienned
• 1 whole fresh squeezed lime
• Pinch of chili powder
• Salt to taste
• 1⁄4 cup fresh cilantro, chopped
This is a traditional Mexican way to eat jicama (hee’-kah-mah),a root vegetable with a
nutty apple like flavor, high in vitamin C.
Combine jicama, cilantro, oil, lime juice, salt and pepper. Gently toss to mix.
For a variation, try adding 2 navel oranges, peeled, quartered and sliced and 1
tablespoon olive oil and skip the cayenne pepper.
Mango & Avocado

• 1 firm mango, diced
• 1 avocado, peeled, chopped
• 2 tablespoon lemon juice
• 1 tablespoon lime juice
• 2 teaspoon minced green onion
• 1 jalapeño pepper, minced
• 1 tablespoon minced cilantro
Stir all ingredients together. Serve at room temperature.
Sweet and Sour Cucumbers

• 3 cucumbers, sliced very thin
• 1 1⁄2 teaspoon sea salt
• 1⁄2 cup lemon juice
• 1⁄4 cup chopped fresh dill
• 2 tablespoon brown rice syrup
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Place cucumbers in colander and salt making sure all are coated. Let stand 15 minutes,
shaking it up occasionally
Mix lemon juice, brown rice syrup dill and pepper in a separate bowl. Drain
cucumbers, pat dry and dress with mix. The longer you let them sit, the more the
flavors will blend.
Papa Joe’s Celery & Olive Salad

• 2 bunches celery, including tops.
• 1 Vidalia onion, 1” pieces
• 3 tablespoon flat leaf parsley
• 1 carrot shaved coarsely
• Juice of a whole lemon
• 1⁄4 cup roasted red peppers
• 1 1⁄2 cups large green olives
• 1 1⁄2 cups large black olives
With celery dishes, try to always include the tops, which add flavor. Mix all ingredients
together in a large bowl.
Quick Pickles
• 3 cups of any root vegetable
• 3 tablespoons of miso
An excellent use for root vegetables like kohlrabi, turnips and beets. Slice the
vegetables into thin strips. Mix the miso with a little water and pour over vegetables.
Let it sit, marinating for a few hours. Drain, reserving liquid (which you can use to
create a salad dressing).
Daikon & Red Cabbage Quick Pickle

• 1 cup daikon, shredded
• 3 cups red cabbage, sliced thinly
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• Juice of 1⁄2 orange
• 1 tablespoon orange zest
Mix daikon radish and cabbage well in a bowl with sea salt. Cover with a plate and
weigh it down for a couple hours maximum. You’ll see a good amount of liquid come
from the mixture. Drain off liquid, add oil, citrus juice, sesame seeds. Season with salt
and pepper to taste.
Guacamole
• 2 ripe avocados, ripe
• 1 tablespoon fresh cilantro
Cut the avocados in half, remove pit and scoop out of its shell. In a bowl, drizzle lemon
juice over the avocados and mash with a fork. Add the garlic, cilantro and if you’d like
some ground pepper. Serve immediately or store with the pit to avoid discoloration of
the avocado. For variety add 1⁄2 cup toasted pumpkin seeds that have been ground up
in your food processor.
Pomegranate salad
• 1 medium sized pomegranate
• 2 medium ripe bananas
• 1 tablespoon maple syrup or brown rice syrup
Cut the Pomegranate into quarters and soak in water for 5 minutes to help loosen the
seeds. Twist each wedge to loosen the cells. Gently remove the seeds and arrange in a
mound on a plate. Peel the bananas and slice on the diagonal – 1⁄4 inch slices and
arrange around the pomegranate cells. Sprinkle the lime juice and sweetener and salt
and eat immediately.
This kachamber or little salad is a classic North Indian dish.
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Quick Energy Foods & Desserts
IMPORTANT: Please read the section on Sweeteners, in the earlier Pantry section.
Sweets are seductive, and can easily be overused. In small amounts, they can be fine
for even a cleansing program.
Fruit Smoothies and Sorbets

Very easy. Buy organic frozen fruit (or fresh fruit and ice). Add a few cups of water,
add a banana for sweetness (or a bit of one of the sweeteners), and a pinch of salt to
your blender. Slowly add fruit until it becomes thick. Spoon into glassware and serve.
The difference between a smoothie and sorbet is just in the thickness. You want a
smoothie drinkable; you sorbet spoonable. The problem is that a blender will stop
blending once the ingredients become too thick. At that point, the best trick I have
found is to use a paint brush. Buy a cheap 1 or 2 inch wide paint brush, and carefully
use it to help the blender keep blending. Just push the fruit mash down along the sides.
Even if the spinning blades slightly touch the brush, the brush moves out of the way.
After beating up a few wooden spoons, I have found this to be the perfect blending
tool.
The Best Applesauce

Peel, core, and slice the apples. Blend all ingredients for 3 minutes until smooth.
• 8 apples
• 1 teaspoon raw honey
• Juice of one orange
Baked Peaches and Blueberries with crispy, nutty topping

• 2 cups of blueberries
• 9 cups sliced peaches
• 2 tablespoon of lemon zest
• 1⁄2 cup chopped nuts
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Toss fruit with maple syrup, zest and spice. Place in baking dish, sprinkle with nuts and
cinnamon, and bake for 35 minutes in 400F oven. Cover with foil if the nuts are
burning. It’s done when the fruit is soft. You can use other combinations of fruit, other
sweeteners, and pecans, walnuts, or almonds.
Creamy Nutty Topping

• 3 tablespoon of maple syrup
• 1.5 tablespoons of walnut oil
• 1/12 teaspoon vanilla extract
• 1⁄2 cup firm tofu or other protein
Again this will work with any nuts you choose. Delicious on fresh fruit or a bowl of
rice.
Blend in a blender for at least 1⁄2 minute until very smooth and creamy. Will store up to
5 days in refrigerator.
Infused Syrups
• 1⁄4 cup maple syrup
• 1⁄2 cup water
• 1 sprig of rosemary
Heat maple and brown rice syrup with water until it simmers. Add the infusing
ingredient, lower the heat and cook for 7 minutes. Other flavors to try include thyme,
ginger, vanilla bean or mint. Chill the syrup and drizzle lightly over any fruit you
choose. You can also add this syrup to a smoothie, iced tea or fresh squeezed lemonade.
Try these other syrup combinations:
• Melons with ginger & mint syrup
• Apricots with thyme syrup.
• Mixed berries & vanilla syrup
• Peaches, nectarines & rosemary
• Apples with cinnamon & anise
Brown Rice Pudding

• 2 1⁄2 cups cooked brown rice
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• 1 1⁄2 cups soy (unsweetened)
• 1 teaspoon vanilla extract
• 1⁄2 teaspoon ground cinnamon
• 1⁄2 cup golden raisins
• 1⁄2 cup walnuts
Use unsweetened soy or almond milk. Combine all ingredients except nuts and raisins
and cover, Bring up to boil, then simmer on low for 1 1⁄2 hours. Stir after 45 minutes
and add raisins then. Serve warm with chopped walnuts.
Date Walnut Balls

• 3/4 cup loosely packed dates
• 1⁄2 cup walnuts
• 1 teaspoon water
• 1⁄4 cup unsweetened coconut
Put all ingredients except coconut in a food processor and process until the nuts and
fruit is finely chopped and starts to clump together. Spread coconut out on a baking
sheet. Form balls with the nut & fruit mixture by rolling about a teaspoonful in your
hands. Roll in coconut and store in the refrigerator.
Cranberry Grapefruit Compote

• 1 cup fresh or frozen cranberries
• 1 tbsp orange zest
• 1⁄2 cup fresh orange juice
• 3 large red grapefruit
• 1⁄4 cup maple syrup
• Fresh mint or sage
When winter hits and you’re needing some fruit this is so satisfying. Peel and section the
grapefruit. Bring cranberries, water, orange zest and cinnamon stick to a boil in a saucepan
over medium heat. Cook for about 3-5 minutes until the cranberries begin to pop. Remove
from heat, transfer to a large bowl and refrigerate for approximately 2 hours.
Before serving, add grapefruit and all juice. Garnish with mint or sage.
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Snacks and Crunch
Sometimes you might just need a bit of something crunchy, and because you’re
eliminating crackers and chips, these tips can satisfy the need.
Crunchy: Roasted nuts, sunflower and pumpkin seeds are perfect foods to toast on top
of the stove or in the oven. Add nori or sea palm and toss with tamari. Add a dash of
cumin for a spicier taste.
Roasted nuts. Put any kind of seed or nut into a skillet. Heat over a medium high
flame for about 5 minutes, constantly stirring with a wooden spoon (careful so they
don’t scorch). Pull them off and while still piping hot, spray or sprinkle tamari over
them.
Seaweed crunches: Sea Palm is one of the mildest, tastiest sea vegetables packed with
nutritional punch. You can crisp in up in a 250o oven for 2-3 minutes and add to nuts
and dried fruits to make your own trail mixes.
Toasted coconut.
Raw carrots & celery or cucumber soaked in mild salt water.
Drinks
Miso Hit the Spot
• 2 teaspoons light miso
• 1-2 teaspoons grated ginger
• 2 teaspoons chopped scallions
Put all ingredients in a mug, fill with hot (not boiling) water and drink. Great before
bed.
Hot Toddy
• 1 fresh squeezed lemon
• 1 teaspoon of sweetener
• Pinch of cayenne (optional)
• Boiling water
Joann’s Broth
• 1 cup celery or fennel leaves
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• 1 cup finely shredded carrots
• 1⁄2 cup shredded spinach
• 1 shredded parsley
• 1 quart water
• Pepper to taste
• 1 teaspoon se salt
• Maple syrup or brown rice syrup
Use finely chopped celery or fennel leaves. Put all vegetables in the quart of water,
cover and simmer for about 25 minutes, then add seasonings and little sweetener. Let
cook for a bit more. Strain and serve.
Potassium Broth
Potassium is involved in nerve function, which is probably why this broth has a way of
relaxing and soothing after a long day. It is very rich in potassium and can be used as
the base for other soups. It’s made from the “scrap pile” of vegetables, so it is deeply
satisfying to make; you feel like you are really using all the plant. The original idea for
this came from Dr. Richard Schulze.
Bring up to boil, then simmer for 20 minutes. Strain and season to taste.
The Water Cure Drink

While this is not a drink in the normal sense of the word, it is a powerful tool for those
that suffer from digestion disorders. First taught by Dr. F. Batmanghelidj, M.D., in his
book, Your Body’s Many Cries for Water, it is a deceptively simple method for allowing
the digestive tract—and the myriad of related symptoms—to heal. What follows is an
adaptation taught to me by nutritionist Russell Mariani, MS, who has used it with great
success in his private practice for the past 12 years.
1. In the morning, put at least one quart of warm, pure water in a glass jar. Anything
over 80o is fine.
2. Add a pinch of gray sea salt (up to 1/4 teaspoon per quart).
3. Sip slowly and try to drink it within the first hour or so in the morning. Don’t gulp or
drink more than four ounces at a time, to avoid bloating and to allow the body to
assimilate the water and minerals.
It often takes a few days to get use to doing this, but you will start craving this much
water in the morning, once your cells start rehydrating.
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“Drugs never cure disease. They merely hush the voice of nature’s
protest, and pull down the danger signals she erects along the pathway
of transgression.
“Any poison taken into the system has to be reckoned with later on even
though it palliates present symptoms. Pain may disappear, but the
patient is left in a worse condition, though unconscious of it at the time.”
Dr. Daniel. H. Kress, M.D.
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A Sample 28-Day Program
This last section lays out a sample 28-day cleansing program for you to follow. It is
designed so that each day can be seen by placing the book flat on your kitchen counter.
It can be used a basic guideline, with daily recipes and reminders. However, there is no
need to follow it exactly; you can use any combination of recipes that you would like.
It is simply meant as a guide.
Things to Remember
Water
Cleansing requires a large amount of water; it is the body’s great solvent, critical for
eliminating the waste products that get produced in vast quantities during a cleansing
period. So be sure you drink the suggested amount of pure water each day. The basic
rule of thumb: half your body weight in ounces (for example, a 100 pound person
would drink 50 ounces each day). We suggest getting a special rehydration jug, that
you fill up each day. This is water you will drink besides any tea, juice, or other liquids
that you drink each day.
If you are suffering from digestion disorders, read the earlier section on the Water Cure,
and add it to your daily regimen.
Juicing
Don’t forget to drink at least 12 ounces of fresh vegetable juice each day. It is there on
each day’s program, already checked off.
Lingzhi medicinal mushrooms & other Superfoods

If you can budget for superfood supplements, such as lingzhi, do. They will increase
your results, and give you more leeway with a non-perfect diet.
Chewing
When people call me, saying that they are not getting the results they want, one of the
first things I tell them to do is this: for the next week, don’t swallow each bite until
you feel your mouth release saliva. Often, this single action and focus is the only
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thing they need to do to start seeing results. If we swallow our food, week after week
after week, without surrounding each bite with saliva, we are not getting our body’s
natural enzymes. Slow down. Start to pay attention to chewing.
Food Combining
Four basic rules:
1. Don’t mix sweeteners with oil (especially if you have skin problems)
2. Don’t mix sweeteners with protein (especially if you have digestive problems)
3. If digestion is an issue, separate proteins from carbohydrates
4. Eat fruit alone: nothing after for 60 minutes, nothing before for 3 hours
Never Go Hungry
This is not a starvation program. It’s a cleansing one. If you get hungry, you’re
probably not eating enough, or you are not drinking enough between meals. You are
changing the fuel that your body is used to. Keep it calmed down by eating enough,
drinking enough (both water and teas), and snacking enough. As long as it is cleansing
food, and you are chewing thoroughly, eat as much as you want.
Animal Protein
If you are physically active—you jog, or work out in a gym, etc.—and feel the need for
animal food, add organic eggs and chicken. Use the fish recipes.
Add to broths and stews. Choose the purest sources you can find.
Remember: during any of the days, if you need more protein, add it.
Stop Using Toxic Personal Care Products

It is nothing short of insanity what many people put on their skin or use to wash their
clothes, or scent their bodies and homes, and make no association with skin, digestive,
hormonal, or nervous system disorders. Hugging someone often leaves me with the
scent of toxic perfumes and hair spray on my clothes for hours and even the next day.
If you are trying to get healthy, you need to stop using most scents, soaps, shampoos
and conditioners. You also need to stop using fabric softeners, most detergents, and
most house surface cleaners. They are making yourself and your children and your
animals sick. Fortunately, it is very easy to replace them with nontoxic products. Check
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your local health food store. Look for ones that have fewer ingredients and are scented
with essential oils, or not scented at all.
Detoxification and energy levels

If you clean out a pond and creek from years of debris, you will stir up that debris in
the process. Initially, it can look like you are making matters worse, but eventually, the
water is clearer than it was before.
Same goes with internal debris cleansing. Don’t be alarmed if you go through a
detoxification period. Almost everyone does, and it lasts anywhere from 1 to 10 days.
Be kind to yourself if your energy and mental levels are not the same as always. Allow
for more napping, or reading, or sitting quietly. It is part of what healing looks like.
• Headaches
• Colds/Flu symptoms Fever/ Chills
• Joint pains
• Coughing
• Gas and Bloating Fatigue
• Hives
• Increased menstruation
• Decreased menstruation Cramps
• Rashes
• Bad Breath
• Dandruff
• Excess ear wax
• Excess nose gunk
• Excess throat sludge
• Constipation
• Diarrhea
• Wheezing
• Tight/stiff neck
• Acne
• Backaches
• Itchy skin
• Red skin
• Sleep interruption
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• Dizziness
• Mood changes Irritation
You get the idea. Instead of memorizing the list, the key is to realize that we experience
these symptoms as a result of our body burning off metabolic waste. This is a good
thing. The alternative is to keep that waste in us, in our cells. Once you complete a
cleansing program, you will start to detect, visually, how a majority of people walk
around with their cells filled with this old, necrotic material; the connections between a
diseased state and that necrotic overflow will become more and more apparent. For
now, though, it’s just important that you view this detoxification process as the road to
a higher level of health.
Don’t Get Fooled by Looks

All of these tips help us get a new, more accurate perception on the discharging and
detoxification that occurs during a cleanse. Bar none, the most misunderstood aspect of
healing and health is the way we interpret our symptoms. Remember, we are the culture
that thinks dandruff has something to do with the scalp and a bad hair day, instead of
realizing that it’s the overflow of a liver filled with hard fat and protein excess; we
think a stuffed-up nose comes from some bug, instead of realizing the role that our
mucus-laden white flour and hydrogenated fat sugar cookie diet has played in its
creation.
In the twenty years I have been involved in nutrition, not a week has gone by without
some version of the following scenario being played out:
A person starts a nutritional cleansing program. The cleanse works well, immediately
pushing out large amounts of life-deadening, disease producing, symptom creating
internal gunk, formed over the years by this person’s lifestyle and meal choices. This
internal gunk comes out through their nose, their throat, their lungs, their ears, their
liver, their skin, their colon, their breath and their throat, helping to create the
symptoms that most people know as “A Cold”, or “The Flu”. Upon seeing all this, the
cleansing participant slips into automatic behavior, stops by the pharmacy on the way
home, and picks up a variety of drugs that are designed for one thing: stopping the
internal gunk from coming out. For clarity, let’s just call all of these drugs the
StoppingTheInternalGunkFromComingOut drugs.
I’ve seen people break out in a rash during a cleanse—fine, call it acne, hives,
underarm rash, pimples on their back, itchiness, eczema, psoriasis, red chest
inflammation, Rosacea, WHATEVER. They freak out and go to a dermatologist who
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dutifully applies one of the Stopping-TheInternal-Gunk-From-Coming-Out drugs, such
as cortisone cream, Accutane, etc., to stop the rash from appearing, whereas the person
thereby feels better because the rash or other breakout is now gone. Accutane and
cortisone cream are, of course, both well-known liver toxins.
The person then continues on a cleansing diet, and the body uses the cleansing foods to
expel the drugs now stored in the fat cells of the liver, which are pushed out again
through the skin and hair, creating more visible signs and symptoms, which of course
further freaks out this cleansing program person, who goes back for a second
dermatologist visit, and says, “The Stopping-The-Internal-Gunk-From-Coming-Out
drugs you gave me aren’t strong enough. Got anything better?”.
The skin doctor, being a good person who wants to diminish suffering, prescribes a
stronger more toxic StoppingThe-Internal-Gunk-From-Coming-Out drug, which then
also has to leave the body through the skin, until finally the person gives up the
cleansing program because “that really strange juicing program that I was doing was
making me sick.”
I’ve seen many, many people, upon learning that this is what may come out of their
body during a switch to cleansing foods, stop the cleanse, and choose to keep that
metabolic sludge in them. We wonder why our country’s rise in diseases seems to
“appear out of nowhere.” Why little Johnnie can’t concentrate in school. Why
childhood diabetes is almost 20 times what it was in 1960.
Fuel your determination with knowledge. A new perception of how health really works,
and why the body is doing what it is doing, is needed all the more so during a cleanse.
Read everything you can on cleansing, not only other books on the art of cleansing, but
especially other people’s results and testimonials. You need to hear from those who
have completed a cleanse, who can tell you what it feels like on the other side. You
need to realize the powerful actions that you are taking during these four weeks on the
cleanse, and the results that are happening at a cellular level. Listen to the audio and
video materials. Talk with others who are also going through this process.
Mini cleanses
One of my favorite things during a cleanse is to do small, focused mini cleanses. Here
are some of my favorites:
1. Garlic Infusion. Find a time when you aren’t going to be very social. Then for 3 to
5 days in a row, eat 5-15 cloves of raw garlic during each day. While you can crush
them and add them to soup or dressings, I like to simply use my hand food chopper,
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and dice them up (2 or 3 at a time) into small 1/8” pieces. I then swish and swallow
some water (to wet the mouth); I then put a small teaspoon of the chopped garlic in my
mouth, and down it with a large glass of water. After a while, you can get quite skilled
at this, and be able to swallow quite a bit of garlic directly into the stomach.
This infuses the entire body with the anti-parasitic, antibacterial, and antiviral and
fungal properties of raw garlic. I believe that this single action is the main reason why I
have not gotten a cold or flu in over 4 years. Very, very powerful.
2. Superfood Week. During one week, consume a large amount of encapsulated
superfoods. I usually use do a variety of dried wild blue-green algae, dried kelp,
enzymes, friendly bacteria, green drinks, and double doses of lingzhi formulas. I will
do 2 or more shots of fresh wheatgrass each morning. Anything to increase the amount
of chlorophyll going into my bloodstream for that week.
3. Colon Care. Although it is already strongly recommended during the cleanse, I like
to focus on extra colon care for a week or so. I will schedule a couple of colonics
during that time; I’ll roll around and do reverse sit-ups on a physioball (those 24-inch
diameter exercise balls) while watching TV at night; I will mix small amounts of colon
cleanser in water twice a day. Anything that helps strengthen and support the digestive
system.
4. Intense Sauna Week. I will often do this one in the middle of the winter, even if I’m
not doing any other kind of cleansing. Every night for 7-10 days, I will really sweat it
out in a sauna. I try to stay in 30-90 minutes, taking breaks when I need to. I’ll read,
listen to audiobooks, or invite friends to join me.
5. Anti-Parasite program. It only takes one friend telling you about the 12 inch worm
that came out in their morning stool after a parasite-clearing program to convince you
to adding this to your mini cleanses. It is beyond the scope of this book to describe the
different anti-parasite programs, but look online. You’ll find products that have a long
history of clearing parasites.
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Day 1
“My brother had ulcerated colitis. During and after this cleanse, his symptoms lessened
dramatically and he was able to get off all medication. Thank you for this work.”
Lauren Gennett
Check your pantry and refrigerator for:

• Oat groats • Carrots • Celery • Cucumbers • Brown Rice • Jicama • Sweet potato •
Raisins • Hummus • Avocado • Kidney Beans • Lemon • Salad greens • Dressing •
Walnuts • Maple syrup • Cumin • Cinnamon • Cilantro • Ground coriander • Chipotle
peppers
Protocols for today:

X Rehydration Jug (2-3 quarts water a day)
X Fresh Vegetable Juice (12-32 ounces a day)
__ Lingzhi capsules (4-8 per day)
__ Lingzhi tea (1 quart)
__ Skin brushing
__ Sweat protocol (exercise, sauna, alkaline bath)
Breakfast
• Overnight Oat Groats with cinnamon, walnuts and raisins.
Lunch
• Hummus
• Guacamole, cut up raw vegetables
• Salad Greens
Dinner
• Sweet Potato Chipotle Chili
• Rice
• Salad or green vegetable
• Tea
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Day 2
When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need.
Ayurvedic Proverb

• Essene bread • Kale • Apple & assorted fresh fruit • Lettuce greens or sprouts • Miso •
Winter squash • Nut butter or tahini • Celery • Sunflower seeds • Sage • Coconut oil •
Collard greens • Thyme • Chickpeas • Curry powder • Scallions

__ Skin brushing
Breakfast
• Spread on coconut butter/oil, miso, nut spread and fresh fruit
• Tea (remember, lingzhi tea is mainly used for its cellular flushing effects)
Lunch
• Collard Green Roll ups
• Stuffed with rice, left over chili, lettuce, sunflower seeds
Dinner
• Squash soup
• Curried chickpeas
• Fresh green salad with Roasted Garlic Lemon Dressing
• Tea
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Day 3
“I am not the same person as I was before this cleanse. I feel lighter and much more
mentally clear.”
Margaret Smith

• Tempeh • Assorted fresh fruit, oranges • Rice • Almonds • Essene bread • Red onion •
Sauerkraut • Green beans • Rice vinegar • Napa Cabbage • Peanut butter • Cayenne or hot
pepper sauce

__ Skin brushing
Breakfast
• Fresh fruit or Essene Bread
Lunch
• Squash Soup (left over from yesterday)
• Fast and Light Napa Salad
• Dinner
• Anytime Grain Bowl
• Sauerkraut
• Tea
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Day 4
“It is nothing short of a miracle that the modern methods of instruction have not entirely
strangled the holy curiosity of inquiry.”
Albert Einstein

• Millet • Carrot • Potatoes • Kale • Scallions • Brown rice • Parsley • Salad greens • Pears
and lemons • Fava beans • Apricots • Capers • Cilantro • Miso Soup • Sage • Thyme and
Mustard seeds • Rice milk • Peanuts • Tempeh • Sunflower and Sesame seeds

__ Skin brushing
Breakfast
• Miso Soup
• Millet Morning
Remember: not all breakfasts need to be sweet; try a savory one.
Lunch
• Savory Beans
• Quick Kale
• Stir-fried Rice
Dinner
• Potato Croquettes
• Crispy Sesame Tempeh/Tofu/protein
• Green Salad with Cilantro Peanut Pesto Dressing.
• Tea
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Day 5
“ I no longer suffer from acid reflux as I did before I started this detoxification program.
Thank you for this.”
Marie Roy

• Oat groats • Carrot • Rice • Cauliflower • Chickpeas • Leeks • Lime • Shiitake mushrooms •
Arame • Daikon radish • Bok choy • Scallions • Tofu

__ Skin brushing
Breakfast
• Oat Cream with sweet or savory topping
• Gomasio (optional)
• Lunch
• Spring Grain Bowl
Dinner
• Miso Shiitake Soup
• Green Salad with any dressing
• Protein (boiled or baked chicken, fish, etc)
• Tea
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Day 6
“Habit is habit and not to be flung out the window by anyone, but coaxed downstairs a step
at a time.
Mark Twain

• Essene bread • Fresh tomato • celery • lemons • Rice • Mint • Quinoa • Escarole •
Parsley • Miso Soup • Curry powder • Tofu • Lentils • Cashews

__ Skin brushing
Breakfast
• Miso Soup
Lunch
• Quick Bake Tofu
• Brown Rice
• Miso Sauce
Dinner
• Tabbouleh with Quinoa
• Lentil & Escarole Soup
• Tea
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Day 7
“You don’t have to do cleansing perfectly. Far from it. You only need to pay attention to
what you eat each day. Constant incremental improvement: that’s the key.”
Scott Ohlgren

• Rice with favorite toppings • Carrots • Fennel • Grapefruit • Lime
• Kale • Acorn squash • Pecans • Sage • Aduki beans • Maple syrup • Hijiki

__ Skin brushing
Breakfast
• Toasted Rice Cream
Lunch
• Fresh Fennel & Citrus Salad
Dinner
• Maple Roasted Acorn Squash
• Aduki Beans with Carrot, Kale, and Hiziki
• Tea
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Day 8
“The greatest part of all chronic disease is created by the suppression of acute disease by
drug poisoning.”
Dr. Henry Lindlahr, M.D.

• Tofu • Eggs • Celery • Parsley • Turmeric • Leaf or romaine lettuce • Avocado • Sprouts
• Olives • Zucchini • Leeks • Carrots • Beets • Raisins or currants • Pine nuts • Orange, Limes
• Mint or basil

__ Skin brushing
Breakfast
• Tofu Scramble (or substitute with eggs)
Lunch
• Lettuce Roll Ups
• With avocado, sprouts, olives
• Any sauce
Dinner
• Zucchini & Leek Sauté (over any leftover grain)
• Carrot & Beet Salad
• Tea
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Day 9
“If you think health care is expensive now, wait until you see what it costs when it’s free.”
P.J. O’Rourke

• Millet • Carrots • Corn • Beet greens • Quinoa • Mushrooms • Corn • Arugula • Wheat
berries • Celery • Zucchini • Parsley • Roasted red pepper • Lentils • Vidalia onion
• Salad greens • Protein • Lemon • Basil • Sunflower seeds • Scallions • Olives

__ Skin brushing
Breakfast
• Miso Soup
• Millet Lentil Pilaf
Lunch
• Papa Joe’s Celery & Olive Salad
• Wheat Berries
Dinner
• Summer Grain Bowl
• Quick and Tasty Tofu
• Tea
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Day 10
I was so inspired by your CDs that decided to do this cleanse. After suffering from psoriasis
for years, I am already seeing changes. It is repairing itself from the inside out.”
Lori Keller

• Barley • Mochi • Brown rice syrup • Kale or salad greens • Nutmeg • Rutabagas
• Sesame oil • Tahini • Miso soup

__ Skin brushing
Breakfast
• Baked Mochi
• Any one of the Infused Syrups
• Miso Soup
Lunch
• Left over Millet Lentil Pilaf
• Fresh Salad or boiled Kale
• Tea
Dinner
• Barley with Rutabaga Rustica
• Sesame Miso Maple Sauce
• Tea
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Day 11
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
Aristotle

• Rice with favorite toppings • Carrots • Celery • Wheat berries • Artichokes • Cauliflower
• Walnuts • Apples • Oranges • Lemons • Apple cider vinegar • Mint leaves • Raisins •
Cannellini beans • Capers • Pesto • Rosemary

__ Skin brushing
Breakfast
• Creamy Rice Cereal
Lunch
• Wheat Berry Waldorf Salad
• Tea
Dinner
• Italian Artichokes
• Roasted Vegetable & White Bean Soup with Pesto
• Tea
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Day 12
“Why would a patient swallow a poison because he is ill, or take that which would make a
well man sick?”
Dr. L.F. Kebler, M.D.

• Quinoa • Kale • Jicama • Cauliflower • Millet • Green beans • Celery • Cilantro • Miso •
Shiitake mushrooms • Olives • Lime • Pesto • Smoothie: fresh or frozen fruit

__ Skin brushing
Breakfast
• Smoothie (or fresh fruit)
Lunch
• Miso Soup with Shiitake Mushroom and Kale Ribbons
• Quinoa with Jicama, Cilantro and Lime
Dinner
• Millet Cauliflower mash with pesto
• Green Beans Quick & Easy
• Sesame Miso Maple Sauce
• Tea
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Day 13
“After much detoxing, my 68-year old spouse is finally off all medication. He feels better
than he has in years. Cleansing is now a permanent part of our lifestyle.”
Mary Soyenova

• Mochi • Avocado • Burdock • Squash • Chickpeas • Carrots • Celery • Cucumber
• Almonds • Sweet potatoes • Potatoes • Kuzu powder • Mushrooms • Peas
• Parsnips • Beans • Basil • sage • Thyme • Oregano

__ Skin brushing
Breakfast
• Toasted Mochi
• Toasted Tamari almonds
Lunch
• Guacamole
• Hummus
• Raw vegetables
Dinner
• Sweet Potato with Lime & Cilantro
• Harvest Stew
• Tea
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Day 14
“Every drug increases and complicates the patients condition.”
Dr. Robert Henderson, M.D.

• Rice • Kale • Red onion • Wild salmon • Bok choy • Celeriac • Potatoes • Kombu •
Capers • Basil • Arame • Powdered wasabi • Sauerkraut • Olives • Sesame Seeds •
Cranberries • Cardamom

__ Skin brushing
Breakfast
• Cream of Rice with cardamom
Lunch
• Harvest Stew (left over from last night)
• Sauerkraut
Dinner
• Arame Tapenade
• Steamed Bok Choy and kale
• Wild Salmon with Miso Sesame Glaze
• Rice
• Wasabi Sauce
• Tea
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Day 15
“Every educated physician knows that most diseases are not appreciably helped by
medicine.”
Dr. Richard C. Cabot, M.D. 1998, Mass. Gen. Hospital

• Essene bread • Avocado, cucumber • Rice • Parsley • Shallots • Acorn squash •
Pomegranate • Basil • Capers • Mushrooms • Lemon, lime • Banana • Frozen or
fresh peas

__ Skin brushing
Breakfast
• Essene bread toasted with coconut oil
Lunch
• Leftover Grain Bowl
• (such as Avocado, Cucumber, with Arame Tapenade over rice with olive oil and lemon
dressing; this is a clean-out-the-refrigerator day)
Dinner
• Slow Cooker Mushroom Risotto with Peas
• Maple Roasted Acorn Squash
• Pomegranate Salad
• Tea
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Day 16
“My skin has been extremely dry for many years; it literally would bleed on a daily basis. I
am happy to report that after just a month of cleansing, it is now normal, for the first time in
decades. Bravo Scott.”
Sarah Smith

• Teff • Salad greens • Rice • Carrots, beets • Cashews, other nuts • Parsnips, onions • Miso
soup • Almonds

__ Skin brushing
Breakfast
• Teff Porridge
• Roasted tamari nuts
Lunch
• Green Salad (try arugula, frissee and orange salad)
• Miso Soup
Dinner
• Roasted Root Vegetables
• Brown Rice
• Cashew Miso Dressing
• Tea
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Day 17
“Medicines are of subordinate importance because of their very nature they can only work
symptomatically.”
Dr. Hans Kusche, M.D.

• Almond butter • Cabbage, carrots, scallions • Umeboshi vinegar • Bok choy, fresh dill •
Tofu • Cucumbers • Brown rice syrup • Lemon • Red aduki beans • Hijiki • Nori seaweed •
Sunflower seeds

__ Skin brushing
Breakfast
• Fried grain (left over grain with vegetables)
Lunch
• Asian Sesame Coleslaw
• Tofu Quick Bake
Dinner
• Grain Bowl
• Combine Red aduki beans, bok choy, nori, sunflower seeds, over rice
• Cashew miso sauce
• Sweet and Sour Cucumbers
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Day 18
“Be so strong that nothing can disturb your peace of mind. Talk health, talk happiness, and
talk prosperity. Be too big for worry.”
Christian D. Larsen

• Potatoes • Cilantro, • jalapeno • Kimchi • Alfalfa sprouts • Kale • Aduki bean sprouts
• Avocado • Leeks • Carrots • Cashews • Lettuce or cabbage leaves • Fruit, fresh or
frozen

__ Skin brushing
Breakfast
• Smoothie
Lunch
• Live Burritos
• Kimchi
Dinner
• Potato Leek Soup
• Super Simple Carrots
• Quick Kale
• Tea
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Day 19
“To love what you do, and feel that it matters—how could anything be more fun?”
Anonymous

• Essene bread • Carrots • Cucumbers • Sprouts • Wheat berries • Scallions
• Collard greens • Quinoa • Cilantro • Lemon grass • Tofu, chicken, or fish • Mint •
Cumin seeds • Almonds • Mung sprouts • Lemon, lime • Coconut milk • Fresh chili pepper •
Pumpkin seeds • Jalapeno

__ Skin brushing
Breakfast
• Toasted Essene bread with coconut oil
Lunch
• Collard Rollups
• With wheat berries, cucumber, and carrot (or anything you want)
• Almond Hummus
Dinner
• Spicy Thai Soup with Coconut Milk (with tofu, chicken, or fish)
• Quinoa
• Tea
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Day 20
“Whose script are you running? Who taught you what you believe? Why do you believe it?
Are you sure it’s true? Are you aware of the impact it has?”
Anonymous

• Essene bread • Celery • Romaine lettuce • Barley • Arugula • Scallions • Parsley •
Cannellini or white beans • Basil • Capers • Red onion • Olives • Portobello mushrooms •
Orange, lemons, limes • Mint or sage • Grapefruit • Cranberries

__ Skin brushing
Breakfast
• Cranberry grapefruit compote
• Essene bread
Lunch
• Tuscan Bean and Vegetable Salad
Dinner
• Marinated Portobellos with Barley Pilaf
• Serve over raw arugula
• Tea
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Day 21
“The cause of most disease is in the poisonous drugs physician superstitiously give in order
to effect a cure.”
Dr. Charles E. Page, M.D.

• Mochi • Sea palm • Rice • Umeboshi vinegar • Fresh cod • Rapini or other greens •
Olives • Jicama • Miso Soup

__ Skin brushing
Breakfast
• Baked mochi
Lunch
• Sea Palm, Weed of Darkness
• Grain Bowl
Dinner
• Cod with Rapini, Garlic and Olives
• Rice
• Miso Soup (or some variation)
• Tea
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Day 22
“It’s supposed to be a secret, but I’ll tell you anyway. We doctors do nothing. We only help
and encourage the doctor within.”
Dr. Albert Schweitzer, M.D.

• Rice • Napa cabbage, scallions • Tofu, chicken, or fish • Sweet potato, kale • Rice vinegar •
Red onion • Cilantro • Brown rice Syrup • Basil • Avocado • Capers • Peanuts,
Sunflower seeds • Carrots • Cabbage • Sprouts • Kalamata olives • Snow pea pods • Lime
• Arame

__ Skin brushing
Breakfast
• Congee
Lunch
• Sweet Potato with Lime and Cilantro
• Salad (try avocado, sunflower sprouts, arame tapenade, olive oil, lemon)
Dinner
• Sweet and Sour Tofu (chicken or fish) and Vegetables
• Steamed or Boiled Kale
• Tea
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Day 23
The only rule is to work. If you work, it will lead to something. It’s the people who do all the
work all the time who eventually catch on to things.”
Sister Corita Kent

• Oat groats • Kale • Red onion • Rice • Carrots, • Chickpeas • Red onion • Cucumbers •
Mint • Avocado • Purslane • Napa cabbage • Nori • Scallions • Pickled ginger • Pine nuts
• Orange, lemon • Wasabi powder • Almonds

__ Skin brushing
Breakfast
• Overnight Oats
Lunch
• Kale, Chickpea and Pine Nuts
• Chopped Arabic Salad
Dinner
• Sushi Salad
• Fast and Light Napa salad
• Tea
184
Day 24
“What is necessary to change a person is to change his awareness of himself.”
Abraham H. Maslow

• Essene bread • Dandelion or endive • Fava beans • Peas • Jerusalem Artichokes • Capers,
thyme • Parsley • Carrots • Celery • Lentils • Shiitake mushrooms • Miso • Escarole or
endive

__ Skin brushing
Breakfast
• Miso Soup
• Essene Bread
Lunch
• Dandelion salad
• Savory Fava Beans with Capers, Garlic & Thyme
Dinner
• Jerusalem Artichoke, Peas & Shiitake Mushrooms
• Lentil & Escarole Soup
• Tea
185
Day 25
“I’ve known Scott Ohlgren for over 25 years. He consistently lives his vision of health. I
heartily endorse his system of wellness.“
Dr. Dale Mabe, Family Medicine Physician

• Buckwheat groats • Carrots • Parsley • Turnips • Rice • Collard or another hearty green •
Almonds • Potatoes • Burdock root • Raw honey • Pineapple • Apples • Sunflower seeds •
Pomegranate • lime, lemons • Papaya or mango, banana

__ Skin brushing
__ Sweat protocol (exercise, sauna, alkaline bath) Breakfast
• David & Michelle’s Morning Groats
Lunch
• Pomegranate salad
• Vegetable Burgers
Dinner
• Queen Kinpira
• Mashed Potatoes, Turnips & Greens
• Tea
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Day 26
“Be kind, for everyone you meet is fighting a hard battle.”
Ian Maclaren

• Kamut • Carrot • Barley • Jicama • Quinoa • Winter squash • Chickpeas • Cucumber • Tahini
• Sage • Thyme • Apple, dried fruits • Sunflower seeds • Vanilla extract

__ Skin brushing
Breakfast
• Barley Kamut
Lunch
• Hummus and vegetable sticks (jicama, carrot, celery)
Dinner
• Creamy Squash Soup
• Quinoa
• Tea
187
Day 27
“After all the trouble you go to, you get about as much actual food out of eating an artichoke
as you would from licking 30 or 40 postage stamps.”
Miss Piggy

• Essene bread • Carrot • Parsley • Cilantro • Seitan • Acorn squash • Eggs • Scallions •
Napa cabbage • Tempeh • Bay leaves • Oregano • Dashi • Chili peppers • Anise seeds •
Cinnamon sticks • Oregano • Brown rice vinegar • Lemon

__ Skin brushing
Breakfast
• Scrambled eggs
• Essene bread
Lunch
• Tempeh Chimi Churri
• Steamed vegetables (anything) with dressing
Dinner
• Roasted Salt & Pepper Squash
• Asian Seitan Soup with Cinnamon
• Tea
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Day 28
I did my first full 28-day cleanse in May. It felt like I had treated myself to a month at a very
good spa. I am planning my second cleanse this January.
Carolyn Guthleben

• Smoothie or fresh fruit • Avocado • Scallions • Rice • Green beans • Cilantro • Tempeh •
Jalapeno • Black beans • Lemon, limes, mango • Cashews • Coconut milk

__ Skin brushing
Breakfast
• Smoothie or fresh fruit
Lunch
• Cuban Black Bean
• Mango & Avocado
Dinner
• Coconut Rice
• Coconut Curried Tempeh
• Green Beans Quick & Easy
189
About Scott Ohlgren
Scott Ohlgren is an enthusiastic student, teacher,
beneficiary, and author of the natural approach
to healing and health. Raised in Wisconsin, at a
time when Spam, Velveeta, and Cap'n Crunch
were considered part of the four Food Groups,
his introduction to the diet-symptom, diet-health
connection came just in time. At age 19, tired of
acne, sinus problems and tetracycline, a friend
shoved a book into his hands, saying, “Change
your diet, and those symptoms will go away.”
Five weeks later, these symptoms were gone.
Since then, periodic cellular cleansing has been
a central part of his life. He is a 1985 Kushi
Institute graduate, a nine-month intensive live-
and-study program on food sciences. He studied
at the two-year Rolfing Institute and became
certified as a Rolfing Practitioner in 1988. He has sold over 90,000 tapes, videos and
books on the diet/disease, diet/health connection, and he has been featured in the
Bay Area Monthly and Success Magazine. Scott’s been the keynote speaker at the
International Association of Colon Hydrotherapy annual meeting, and is accredited by
the Florida International University for CEU credits. Since
2001, his online 28-day Cleansing Program has taken over
12,000 participants through the same process that he learned
30 years ago.
Scott has become an outspoken proponent, lecturer, and

author for a drug, pain and disease-free life, using real food
nutrition as one’s main medicine cabinet. He thinks
America’s “healthcare crisis” is a bunch of hooey, the
outcome of a culture that has forgotten how to feed itself.
Scott’s main passion is to have people prove to themselves–
to have the physical experience–of this connection between
their current symptoms and the food that they have been
190
eating for decades. That the role of
healer belongs not to those from
hospitals or laboratories or the high
priests of medicine, but is actually as
close to home as our own hand to
mouth. To show that our job — as
parents, teachers, and leaders–is to
return the responsibility for our health
back to where it has always belonged.
“I contend that living with a body and
mind free of prescription drugs is one
of the great hidden pleasures in our Scott in Nepal, 1996, with Nepalese cook.
modern world.”
Other notes
In my mid-twenties, shortly after reading Nutrition and Physical Degeneration, by Dr.
Weston Price, Scott took off on a trip around the world that lasted just short of three
years. From 1979–1982, he hitch hiked through eastern Europe, spent a year through
Africa, sailed for four
months on a 41-foot sloop
off the coast of
photo by Christina Gressianu
Madagascar, and then six

months living in Australia.
Scott did a similar seven-
month voyage again in
1996, going back and
visiting many of the
friends he had made 17
years earlier.
Scott has been known to
paraglide, ski, be a rabid
Sheepshead player (a mid-
western card game), do hot yoga, lift weights, and has been a scuba diver since 1980.
He has lived in Boulder, Colorado, since 1999.
191
About Joann Tomasulo
With roots steeped in the tradition of home-cooked meals, Joann Tomasulo has a
passion for good food. At eleven years of age, her first job
was in her Italian grandparents’ food store in downtown
Buffalo, New York, cleaning heads of lettuce and shining
apples. When her mom went back to work, cooking became
mandatory for all family members.
In her twenties, Joann found herself prone to crabbiness and
depression. After her fiancé handed her a book on cleansing
and colon care, she realized that the cause of her ailments had
been due to the gradual increase of processed foods in her
diet. She incorporated more whole foods into her life and
turned her health around. This shift in understanding the
connection between food and health launched her passion for
the art of healthy cooking.
By combining her 25 years of knowledge of whole food nutrition with traditional
down-home cooking, Joann has developed these healthy and delicious recipes for the
28-Day Cleanse.
Even with her extremely busy schedule as a Marketing Manager of the local food
cooperative, Joann still loves to spend time feeding her lucky friends and family
nutritious, wholesome meals; many of which she shares with us in this book. Preparing
meals continues to be a combination of cre
ativity, health and practicality. She loves the
challenge of sharing food with others that is
unexpected, simple and delicious.
Joann lives in Buffalo, New York, with her
husband, Gary (still grateful for handing her
that book), and son, Finn.
192
Medical Disclaimer
It is always best to consult a physician/prescription drug provider before undertaking
any major shift in your diet.
The information given in this book is nothing more than opinions or suggestions, and is
therefore protected under the First Amendment of the United States Constitution, which
grants the right to discuss openly and freely all matters and viewpoints. If that last
sentence does not make sense, or makes you want to sue someone, please consult your
physician/prescription drug provider.
These viewpoints found herein should not be used for the diagnosis or treatment of any
ailment. Nothing said, or hinted at being said, or imagined being said, or told by a
psychic that the author said, should be construed as medical advice.
None of the writers of these viewpoints can guarantee the accuracy or completeness of
any information conveyed. The absence of a warning for a given recipe, vitamin,
mineral, herb, plant, street drug, diet soda, Swanson’s Frozen Dinner, or any
combination of these substances should not be construed to indicate that the substance
combination is safe, appropriate or effective for any given consumer. In particular, in
no event will How Health Works, Scott Ohlgren, family members both living and dead,
or ex-girlfriends (Scott) or boyfriends (Joann) going back as far as 1972 be liable for
direct, indirect, special, incidental, secondary, or consequential damages resulting from
any application of these viewpoints, even if advised that the viewpoints are good for
you (examples of advice: “Eat this” “We suggest” “The sky is falling”). If you have
questions about your health care or another person’s health care, please consult your
physician/prescription drug provider.
All the information contained within this book, as well as suggested websites, audio
and other written material is provided with the understanding that the information and
its providers shall not be responsible to any person or entity for any loss or damage
caused, or alleged to have been caused, directly or indirectly by or from the
information, ideas, or suggestions. Your participation with any of these ideas or edible
items is solely done so at your own risk. If the concept of “your own risk” and
“personal responsibility” is not fully grasped, understood, and practiced in daily life,
the writers of this material request that you close this book, put it down, and not utilize
any of the suggestions. Instead, please consult your physician/prescription drug
provider.
193
Furthermore, if you are currently taking any medications, being medically supervised
for the care and treatment of any illness, scheduled for surgery, taking immune-
suppressant drugs, or simply not sure what to do, please consult your physician/
prescription drug provider.
The suggestions and opinions set forth are nothing but opinions, and should not be
interpreted as anything but opinions. The entire risk as to the results and performance
of these opinions are assumed by you. If the instructions are defective, you, and not the
authors, assume the entire cost of all necessary servicing, repair or correction.
This book contains no MSG, GMO seed stock, or other artificial ingredients. No
animals were harmed in the creation of this book.
Contents of this book may be hot. Point away from face when opening. Do not plug
into an outlet near an open body of water or bathtub.
Keep out of reach of children.
Do not induce vomiting.
Objects in mirror may be closer than they appear.
If you are pregnant or nursing...congratulations.
194

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UPDATED

The medical establishment still seems to believe that nutrition cannot

You can do it yourself. The medical profession is too narrow minded to

Scott Ohlgren & Joann Tomasulo

Our Current Reality!.....................................................9

Cleansing: why bother?!.............................................15

How to Use This Book!...............................................22

Protocols that speed up results!................................29

The Tools You Need!...................................................36

A Sample 28-Day Program!......................................156

“Every life form on the planet survives in a specific environment. Change

The original 28-Day Cleansing Program.

What you’ve been taught isn’t true

The good news & the bad news

Daily internal hygiene

Your colon needs cleansing

Your kidneys need cleansing

If we thought of cells, if we thought of molecules, every moment, every

Your liver needs cleansing

Liver (lifted up to reveal the gallbladder)

Compared to sickness, cleansing is easy

In most cases, impaired health is more the result of indulgences and

We live and die at the cellular level.

Avoid the food wars

“Don’t be trapped by dogma, which is living with the results of other

What is your health goal?

Be prepared for the upset

What to eat during a cleanse, and why

1. Lingzhi medicinal mushroom protocol

Sourcing the top grower

Use a Lingzhi Longevity Pack during your cleanse

2. Daily Rehydration protocol

Sweat 1: Sauna Rounds

Sweat 2: Alkalinizing Baths

Sweat 3: Walking, Jogging, Treadmill, Yoga, Lifting Weights

Creating a symptom-repairing kitchen

Pyrex Glassware Pans

Hand Food Chopper

Slow Cooker (Crock Pot)

How to make beans digestible

Always keep in stock

Roots and Tubers

Oxalic Acid Vegetables

Oils & Fats

Fats are good, and we need them.

“It is simply wrong to blame fats for degenerative conditions. The

Get most of your fats from foods, nuts and seeds.

Avoid these fats

Suggested oils for eating and cooking

Nuts & Seeds

Raw, sprouted or roasted?

• Seeds: sunflower, pumpkin and sesame

Umeboshi plums, paste & vinegar

“As a nation we have come to believe that medicine and medical

Herbs & Spices

Fruits & Dried Fruits

Canned, Frozen, Packaged

Crunch & Road Food

“Garlic is a powerful broad-spectrum antibiotic. It is also anti-viral, anti-

Sunlight, Skin, and Cancer