The Vitality Cleanse

Self-transformation with Living Foods

RECIPES

Ann Wigmore’s Energy Soup

1/2 c. hard vegetables (optional): carrot, celery, winter squash, zucchini, etc. 1 tbsp. lentil or pea or sunflower sprouts

1/2 c. Rejuvelac

1/2 - 1 apple

1/2 sm. avocado or 2-3 tbsp. seed yogurt

Packed 2 quarts of greens

Pulse and blend swiftly (too long in blender destroys oxygen) with harder vegetables on the bottom.

Serve with nut cheese or seed yogurt, blended or chopped papaya, and dulse flakes.

Fresh Start Green Juice

Fresh ginger to taste

1 bunch celery

Equivalent of 1 bunch greens, one or a mixture of the following: kale, chard, collards, parsley, romaine, cilantro, bok choy, et al.

1 cucumber

1 whole lemon or lime

1 apple

Press through juicer and drink immediately.

Quickie Pick-Me-Up

2 whole grapefruit, peeled and seeded

2 heaping TBSPS blue-green algae or spirulina

1 c. water or 1/2 c water & 3-4 ice cubes

Blend well & drink immediately.

Garden Blend Soup

1-1/2 c. water, Rejuvelac (see below), or celery juice

1/2 c. orange juice

1/4 c. lemon or lime juice

4-5 c. greens: spinach, kale, romaine, Napa cabbage, collard, etc.

1 apple, cored

1/2 avocado

1 cucumber

2-4 scallions

1/2 tsp. kelp powder or _ c. dulse flakes

1 tsp. celery salt

1 tomato

1/2 c. fresh herbs: cilantro, parsley, basil, etc.

Put all ingredients in a blender, densest ones on the bottom. Pulse until blended but not all the way smooth. Garnish with minced assorted veggies: red pepper, chives, corn, avocado, etc. Serve immediately with seed cheese & fermented vegetables.

Rejuvelac

Soak overnight 1 c. quinoa or millet in a half-gallon glass jar filled with 3-4 c. filtered water. Through either cheesecloth or a mesh top fitted to your jar, drain and then rinse the grain with cool water 3 times. You will repeat this procedure twice daily in cooler weather, three times a day in warmer weather, until the grain has sprouted and the sprout is twice as long as the seed. This usually takes 18-36 hrs., depending on outside temperature. Once sprout has grown to proper length, fill jar with filtered water as seeds and let it sit out of direct sunlight for 3-4 days at room temperature. Rejuvelac is "ripe" when it is cloudy in color and has a distinctive (not unpleasant) smell. Strain it into a clean glass or ceramic container and refrigerate. Refill the jar still holding the sprouted grain and allow to sit at room temperature another day till "ripe." Once again strain. You can refill once more, thus using the grain for 3 batches of Rejuvelac. The grain can then be offered to the birds.

Drink Rejuvelac on its own, or use in seed cheeses, blended drinks or soups. Keeps refrigerated for about a week.

 

Dr. Ann's Breakfast

1/3 carrot juice

1/3 almond cream (see below)

1/3 Rejuvelac

Blend ingredients. Drink or refrigerate for 2 days. Can be dehydrated.

 

Seed Milk

1 c. oil seeds (e.g., sunflower and sesame mixture, soaked overnight and sprouted slightly)

1 c. Rejuvelac

2 oz. papaya or other fruit (pear, mango, apple, banana)

Blend ingredients and strain through sprout bag. Drink immediately.

Sweet Nut Milk

1 c. almonds, pecans, walnuts, macadamia nuts, or Brazil nuts, soaked overnight

1/2 vanilla bean, soaked till soft

2-3 pitted dates

3-4 c. water

Blend and strain mixture through fine-meshed bag. Store in glass jar with tight top. Will keep for 5-7 days. Can be made without dates or vanilla bean for savory dishes.

Almond Cream

1-1/2 c. almonds soaked overnight and peeled

1/2 - 3/4 c. filtered water or coconut water

Juice of 1/2 orange, or equal amount of water

3 Medjool dates, soaked

1/2 tsp. vanilla, or 1/4 of a whole vanilla bean, soaked

Place all ingredients in a blender. Blend until texture is smooth and creamy. Adjust liquid as necessary. Should be thick and can be used like whipped cream.

 

Bon Bon Sauce

1/2 c. raw tahini

2 TBSP or more grated fresh ginger

2 TBSP fresh lemon or lime juice

2 TBSP agave or maple syrup

2 TBSP tamari or Nama Shoyu

1 clove garlic

Combine in blender and process until smooth. Will keep in sealed container in fridge for 1 week. Can be thinned and used as salad dressing, or kept thick for dip, spread, or filling.

 

Kale Salad

1 bunch curly kale

1 ripe tomatoes, cut into small cubes

1/2 red onion, diced

1 avocado

1/4-1/2 c. fresh lemon juice

2 TBSP cold-pressed olive oil

Fresh sprouts of your choice

Himalayan or sea salt, to your taste

Strip kale from stems and break into small pieces (1-inch squares, approximately) Mix avocado with lemon juice & salt until creamy. Add mixture to kale and red onion and gently massage. Let sit for 10 mins. for kale to marinate. Add tomato and sprouts just before serving.

Onion Bread

1 c. flax seed soaked overnight in 2 c. filtered water

1 c. sunflower seeds soaked overnight in 2. c. filtered water

3 lge. sweet onions, thinly sliced

1/4 - 1/2 c. tamari or Nama Shoyu

1/3 – 1/2 c. olive oil (preferably raw)

1/4 c. maca (optional)

1/2 c. sesame seeds (optional)

1/4 c. hemp seed (optional)

Grind flax seed in blender with the soaking water.

Drain sunflower seeds and process in food processer to a fine but not pasty consistency.

Combine all ingredients in a big bowl.

Spread approx. 3/8 thick on sheet-covered dehydrator trays.

Dehydrate for 3 hrs. at 145 degrees. Then turn temperature down to 110 degrees and dehydrate another 12-20 hrs. When firm enough, turn over onto mesh dehydrator sheet and dehydrate another 8-12 hrs.

Cut into shape you need—cracker size, bread slice size, circles for pizza, etc. Will keeo refrigeratated or freezen for several weeks.

Chocolate Mousse

1 c. raw or roasted cocoa powder (Black & Black or Rapunzel is good for roasted, or Nativa for raw.) Run powder through a fine strainer to break up clumps.

2 ripe avocados

2 tbsp. coconut butter

1/2 c. maple syrup or agave or other unrefined, organic sweetener

1/2 tsp. Nama Shoyu or tamari

1 tsp. balsamic vinegar (preferably aged)

2 tsps. vanilla extract

1/4 c. water or more depending how thick you want it

Process in food processer or blender until shiny smooth. Serve alone, or with nut whipped “cream,” or with berries.

Plain or Chocolate Chia Puddiing

Chia seeds are high in Omega-3’s, calcium, digestible protein, and other nutritional benefits, as well as being low in calories and very filling. Replace your boxed cereals with this:

1 c. chia seeds

3 c. nut milk, coconut, or hemp milk

3 to 5 TBSPS. agave

1 tsp. vanilla extract

1/4 tsp. cinnamon

Pinch sea salt

For chocolate, omit the cinnamon and add 1 TBSP. raw cacao powder. (Blend into little bit of the liquid before adding to the seeds.)

Sauce for Roll-ups

1/4 c. raw tahini

3 TBSPS. white miso

1 TBSP. raw honey, maple syrup, or brown rice syrup

3-4 TBSPS. fresh lemon juice

2 TBSPS. shredded or finely minced ginger

1/4 c. finely chopped green onion

4 TBSPS. sesame seeds

On 1/2 sheet nori, spread sauce in diagonal from upper left corner to bottom midpoint. Lay your choice of sliced vegetables along the same diagonal. Role from bottom left corner into a cone and moisten flap to seal.

Cucumber Mint Blended Soup

1 cucumber, peeled and roughly chopped

1 SMALL clove garlic

1 TBSP. red onion

Juice of 1/2 lemon or lime

1/3 avocado

Handful fresh mint

1 TBSP. olive oil

Healthy pinch Himalayan salt

3-4 c. water

Place all ingredients in the blender, densest ones on the bottom. Blend till smooth. Chill lightly before serving. Garnish with fresh herbs or nasturtium blossoms.

© 2010 The Vitality Cleanse