Wednesday, March 3, 2021

Home Detox Plan: Full 7-Day Raw Food Detox Program


What do successful and happy people have in common?

The most fundamental ingredient, the fuel of life is great energy. When you have great, and abundant energy, everything is easier. Your mind is clearer, sharper and it’s easier to stay focused and calm. You gain momentum and your vision of what’s even possible for you expands. Without the struggle.

We are living in an amazing time where vast amounts of energy are available to us, where a paradigm shift is easily within your reach and will change everything in your life from your health, your wealth, your relationships and your spiritual attainment.

This is more than a simple shift to eating a plant-based diet of living food. This is the start of an alchemical process of transformation.

Think of your body as your rocket ship, your energy as the fuel and your inspiration as the direction you’re traveling.

“Your body is your vehicle for awakening in this life, care for it well” — Buddha

Since going raw, I have more consistent energy and a clearer head. I didn’t realize I was in a cloud, until I went raw and noticed how much clearer everything was. I thought I had a reasonably good diet too. I only drank one coffee a day with milk and sugar. I still enjoyed muffins and the occasional cake or two but all in all my diet was better than normal.

When I went to a live food diet, I lost some weight and bloating, my skin improved but the best part was that I just wanted to do more. I suddenly had the energy and focus to feel and see a path opening in front of me. I felt as though I entered a “ flow”.

To be honest it’s hard to know what comes first, like the chicken or egg debate. The flow, otherwise known as the Universe or Source Energy, was leading me towards a living foods diet. I’d never thought of it before, even though I had done 7 -14 day juice fasting annually for 14 years. The idea came like a seed, which took off. The fact is it doesn’t matter, how you come to it. If you’re reading this, there’s a reason. Something is tugging you towards a change.

Food As A Drug

Food is a powerful drug. We eat for so many reasons other than optimal fuel. We hardly ever make our food choices on how much vital essence it contains or how “alive” our food is. The average diet is so nutrient poor, people are left tired and hungry, not long after eating. Because we eat for a variety of reasons other than optimal fuel, changing our eating habits can seem challenging. It’s hard because we have become so disconnected from the earth, and the earth is representative of the body. Hence the further removed from the earth we become the more disconnected we are from our bodies and vice versa.

So, in general this looks a lot like everything else is more important than what we’re eating and where it comes from. So many seemingly more important things that need our attention overwhelm us. It just doesn’t seem important enough because we don’t always make the connection between what we eat and how we feel, physically, emotionally and spiritually. We want more out of life, we don’t want another “diet”, that sets us up to feel bad about our lack of willpower or however else our self-rejection manifests.

Usually we eat very unmindfully. Taste comes and goes very quickly. While food is still in the mouth, because of desire for continuing taste sensations, the arm reaches for more and generally we are unaware of the whole process involved.

Finish each mouthful before reaching for another .

In this way we become sensitive to our bodies and how much food we need. It’s very hard to overeat when you eat mindfully.

I tried many things over the years, from anti-Candida diets, sophisticated diagnostics like live blood analysis, organ nano-technology, organ diagnosis, blood tests and kinesiology and many more. I spent a fortune on supplements, mostly not knowing if they were actually doing me much good. I tried so many different approaches to having more energy and feeling better. It was not even that I was “unwell”, I just knew I could feel better, more vibrant, have a greater sense of “aliveness”.

I practiced yoga, chi Kung, meditated, visualized, chanted, fasted, detoxed and learnt a thing or two about myself. I suffered terribly through a relationship separation. To cut a long story short, through the unraveling of my web, all parts of me seemed to come together and enter a flow. Now I’m inspired by merging powerful practices, encompassing personal transformation, a healthy lifestyle and the possibility of extraordinary spiritual attainment. Getting into the “flow” or connecting to universal energy is the underlying premise of everything I teach. In my experience it’s a lot easier to get into the flow, when there’s less static interference from body, mind and emotions. Connecting to this flow will enhance every aspect of your life beyond your wildest dreams. Bringing you success and the best in your health, wealth, loving relationships, and spiritual union.

Increasing Your Life Force

Cleaning up your diet and increasing the amount of living food and water you consume is the most effective, fastest way to clear the static. This on it’s own or combined with cleansing can have dramatic results. Including increased energy, more effective detoxification, visible reversal of aging and lasting shifts in consciousness. However I found the changes induced by diet alone were often undone by subtle influences from the unconscious mind. I found by including certain meditations and practices that helped to connect to, and realign the physical body with the etheric body, it helped transmute unconscious mental and emotional patterns while strengthening and clarifying my connection to universal energy. Now I feel as though all the ducks have lined up, and when they do you just know you’re in the flow and anything and everything is possible. There is no need to worry; even when your rational mind remembers in the past you would have every reason to be. There’s an echo of past conditioning but it’s hazy, in the distance. This is the space from which you will make a paradigm shift.

Of course this is an alchemical process, that has it’s own synthesis and timing for everyone and you can’t take a prescription for self-freedom. But from my experience and observation of many others, I have seen there are certain conditions, which are conducive to getting into the flow.

All spiritual traditions, have understood that the physical body is the vessel in which the metamorphosis from natural human to divine being occurs. They have all used some kind of physical cleansing, or fasting, to reduce static and gain insight. The key to this mechanism lies within the digestive track and depends on the quality of the vibratory energy that enters into your body via food and drink. I know it’s so overused as to be redundant, I hate to say it but it’s true, we are what we eat, vibrationally speaking.

“A sound mind in a sound body is a short but full description of a happy state in this world.”

John Locke

Okay, so now you see this is more than a diet change. This is part of a strategy to set you up for a paradigm shift.

The old myth was that self-freedom, came if you were lucky, but only after years of formal practice, meditating, and receiving instruction from a master or adept. Now we are living in a time where huge amounts of energy are being broadcast to us. It makes us restless, with a background sense of urgency to get on with giving all we came to give. To be all we came to be. To make changes. We don’t have time for long processes, which are, by and large unnecessary now. Instead, find the chord that rings for you and jump on it! It is totally possible to have a paradigm shift any moment now. There is a tsunami of consciousness here and growing and you can set yourself up to catch and ride that wave. Unfortunately, the alternative is not pretty. Right now, life is trying to move you to be in the right place at the right time. I want to help you recognize, trust and connect to that flow.

Since this book is for those wanting to start with cleaning up your body, and raising your vibration through eating live food. I want to dispel the myth that changing your diet means depriving yourself. You can make very positive changes by adding to your diet to start with. If the thought of giving something up brings a feeling of resistance, just re-phrase it. One way I do this is by not looking at anything as forever. I love butter for example, and would rather look at dietary changes as moment-to-moment choices. If I’m making healthy choices most of the time, I don’t worry about a bit of butter every now and then. Instead I look to increase my awareness of any triggers for wanting to eat it.

Man eats solar vibrations trapped in nutrients. Enzymes, proteins, and vitamins are temporary energy traps: under the action of enzymes in the body, energies are released for building and maintenance of the human body. Some individuals get the necessary nutrients via sun and colour; most via food”

Viktoras Kulvinskas

Going Raw

I decided not to label myself, raw vegan, and I always offer to bring something if I get invited to dinner. Fortunately this is very much the kiwi way. We’re used to potluck dinners. It saves me making a statement like, “I’m a raw vegan”, and stressing people out. I’m more than happy to share my experience of a living foods diet with people, when they ask.

Preparing To Go Raw

Ways you can prepare yourself to make the most of this 7-day raw food plan.

a. Exercise more now.

By exercising more now, you can physically and mentally prepare for the health and energy that is going to hit you on the Program. Try to walk for a half-hour to an hour a day as an investment in your health. Start dancing and practice yoga. Get moving. Get outside. Find a way of moving and connecting to your body, which you can enjoy. Keep experimenting. Mix it up. Apart from regular cardio activity, I encourage people to practice yoga, as this is such an amazing system of transformation in itself. However, it is the process of being very present and internally connected to your body, which reaps the benefits. You can bring this into any practice like Tai Chi, Chi Kung, Martial Arts or dance.

b. Eliminate Toxins

Cut down on or eliminate your toxin intake to ensure that you’ll not suffer any uncomfortable detox symptoms during the week. Give yourself a prep week to reduce your toxin intake. E.g. Substitute a coffee for a green smoothie 5 days of the week.

We all know the world we inhabit today is full of poisons. There is no escaping them. We have steadily decreasing oxygen levels in our air, chemicals in our water. We are literally bombarded daily. Our overloaded liver and kidneys struggle to process these toxins for us. So, our body is stuffing toxins into our cells for processing at a later date, when it gets a break.

When we start cleaning up our diet, our body starts
Processing all those stored toxins, and as they go through the elimination organs, they can get reabsorbed back in to the bloodstream and cause you to experience a “detox crisis” in which you might feel sick, dizzy, nauseous, achy, and tired.
So we suggest you eliminate the major toxic elements from your diet now. This way you will have no “detox crisis” during the Program. Here is what you should eliminate now, if you currently ingest any of these:

  • Coffee – Cigarettes
  • Alcohol (including beer and wine. Yes, I know they’re raw, but they are full of toxins) Recreational or street drugs (including Pot. Yes, it is natural. But it contains about 400 toxins) Chocolate
  • Meat (full of carcinogens, – cancer-causing toxins)
  • Dairy (mucous-forming, cell-clogging)
  • Wheat (Nobody thrives on it)
  • Sugar (nutrient draining and acidifying)

Foods to Eat

  • All fresh fruits
  • All vegetables, raw or cooked
  • All sprouts
  • All nuts, fresh coconut, and nut milks
  • Dried fruits
  • Sea salt
  • Fresh or dried seasoning herbs
  • Raw, organic olive, flax, hemp and coconut oils Fresh fruit and vegetable juices
  • Berry Radical Super antioxidant
  • Super Deep Green Alkaliser
  • Sea vegetables
  • Raw apple cider vinegar
  • Raw honey and Stevia

Healthy Cooked Vegan Food

(In order of healthiest)

  • Steamed veggies
  • Baked potato
  • Essene bread with avocado and tomato – Wild rice and beans
  • Split pea soup
  • Sushi
  • Oatmeal

If you eat a cooked food diet of mostly junk foods, then try home cooking for a week, with no chemicals or processed or packaged foods. (Meat and dairy free). Use the list of healthy cooked vegan foods above.

c. Kitchen Essentials

Two main tools to use are a food processor and a blender. Start out with a food processor. You can get quality processors for about $60 – $100. You can add in a blender for about $350-$450 later. You can find less expensive blenders to use right away, but I recommend saving up for the Vita-Mix if possible. You’ll be so much happier in the long run, and it’ll last your lifetime.

d. Drinking Water

Keep your water intake up and add a slice of lemon or lime to it. This small addition often helps your body absorb water. I have muscle tested many people for dehydration and found that lemon in the water makes a big difference. For a lot of us, it is hard to drink enough water. I always keep a glass of water beside me while I’m working. If you live where coconuts grow, make the most of the great hydrating and enzyme rich advantage of coconut water.

e. Comfort Food

When I first went raw, I didn’t miss anything, but now and then I’d get a craving for bread and butter. It’s actually the butter, I love. Good New Zealand salty butter! The morning after having a little indulgence of wheat and butter, the effect on my energy, strength and alertness are crystal clear. Definitely not energy enhancing! Your own experience of the results of your eating is more helpful than feeling deprived. Knowing that it’s the butter I want. I have a good oily, salty hit by eating Brazil nuts ground up with wakame.

There are many comfort food options on the raw food diet. You’ll find what works for you. Getting into a feeling of deprivation won’t help you. So, don’t go there. Instead look for what you could have. Have some raw chocolate mousse, or a chai latte made with nut milk. This is a lifestyle and not a diet, so you have time. Be kind to yourself, but stay aware of what triggers desire for certain cooked foods. I realized the times I wanted toast or pancakes was when I was very tired, or I hadn’t eaten enough fat that day.

Once you’ve cleaned up your diet you’ll notice very clearly what food works for you and what doesn’t.

Number one rule: Never beat yourself up. That means NEVER! Increase your awareness of triggers and hold onto the picture of yourself as healthy and radiant.

How To Use This 7-Day Plan

Use organic ingredients whenever possible. Use the freshest ingredients possible. Shop at farmer’s markets, and organic stores or farms if possible. Substitute fresher foods for less fresh ones. For instance, if blueberries are called for but the strawberries at your market look fresher, opt for the strawberries. The ultimate is to grow your own greens, so you can pick and eat, maintaining the maximum vital essence from the plant. If you’ve never grown your own veggies and want some excellent know-how to get started check our:

Adjust, or omit some dishes to suit your needs and appetite. If I feel I’ve eaten too much I may just have a smoothie for dinner or fruit. My aim is to give you an abundance of raw food recipes to make sure you don’t go through uncomfortable detox symptoms, that you don’t feel dizzy or deprived, and you have a full set of delicious raw recipes to call on in your ongoing raw lifestyle. In the beginning you may want to snack on nuts or smoothies between meals and that’s ok, but eventually aim to leave 5 hrs between meals, to help with insulin absorption.

Initially, you can eat as much fruit as you want, for between-meal snacks. Or make green smoothies. Adjust the menu to your specific needs and tastes, and what is available to you. I have scheduled the larger meal of the day for lunch rather than dinner, as this is a healthier way to eat. Mix them up to suit yourself, and lifestyle. I found going raw, I needed to eat less, especially in the evenings. The food is so nutrient dense, I don’t get that hungry at night. Initially I ate more, but I think that your body balances out as you stick to this way of eating.

I’ve met people who don’t do that well on a raw vegan diet so maybe it’s not for everyone. But I would encourage anyone who’s eaten a “normal” diet, to give it a go for at least 21 days. Give your body a chance to clean up, release stored toxins, and see by your own experience if you feel better. Granted if you’ve had a diet of junk food you could feel worse for a while as your body detoxes. Hence the 21 days cleanse to get to a clean slate, to better determine what actually works for you. Even if you have a reasonable diet, there is great value in doing a 21-day cleanse at least once a year. If you want to go deeper check it out: your 21-day cleanse.


This is not meant to be a comprehensive writing on the living food diet and nutrition. That’s for latter. This is more an eating plans to get you started. So you can Dive In!
Having a plan made all the difference for me with getting started on the living foods lifestyle.
Hence I wanted to offer you a simple plan with quick and easy recipes made from easily available ingredients. Commit to the bigger picture of who you want to be energetically. Use the Journal to daily create, build and commit to yourself.

  1. Read over everything, including your daily journal with meditations and processes.
  2. Create the vision you want for yourself, of yourself as healthy and radiantly alive.
  3. Check out the recipes. Note that nuts and seeds are often soaked overnight
  4. Decide on a start date, clear out your pantry and go shopping.

Eating a Living Foods diet really is a very simple and easy way of eating. I wanted this transition to be easy everyday recipes with just one or two more involved recipes for something special, like lasagna. For that reason I have not included any dehydrated food. I occasionally use dehydrated crackers, and wraps and snack bars to have for variety and convenience. But you want to keep them to being a small part of your diet. I believe in food being as alive as possible when you eat it.

Dive In – Raw Week!

Monday – Breakfast

Green Smoothie

I cup of fresh squeezed orange juice
I small ripe banana
A good handful of greens (spinach, kale, lettuce) 1Tbs Super Deep Green Alkalizer (optional) Blend in Vita-Mix with ice till smooth

Morning Granola

1⁄2 C soaked almonds (overnight) 1⁄2 C soaked pumpkin seeds
1⁄2 C sunflower seeds
1 Tbs Maple syrup

1⁄4 C shredded coconut
1⁄2 C each chopped apple, banana, and fresh berries 1⁄4 C soaked dried fruit of choice, chopped
1/8 t each cinnamon and nutmeg
Flax or coconut oil

Process soaked nuts and seeds in a food processor, leave the mixture slightly chunky. Place seed and nut mix in a bowl and stir in maple syrup, coconut and spices. Use a little flax oil to help the mixture stick together slightly. Add fruit and toss lightly. Serve with Almond Milk or Fresh coconut milk

Almond Milk

2 C soaked almonds (12hrs)
1 C pure water, coconut water or milk 2-inch length soaked vanilla bean
1/8 C soaked raisins

Drain nuts. Throw the water away, as it contains toxins Process all ingredients in a blender, until smooth

Strain the liquid through a fine cheesecloth or nylon mesh over a bowl to catch the milk. You’ll have to squeeze the pulp to get all the liquid out.

Refrigerate milk for at least 1 hr before serving to allow all the flavours to strengthen. Will keep in the fridge for 2- 3 days

Store in a tightly covered glass jar, and shake well before each use.

Super Easy Almond Milk

Blend all the above ingredients, and pour. Including the pulp like this makes for an energy packed food, so make allowance for that with what you’re eating with it.


Chlorella is a single-cell, fresh water algae that is a perfect food for purification and nutrition. Chlorella binds to heavy metals, environmental poisons, and pesticide residues, and efficiently removes them from the body. It is excellent for the digestive system, and provides deep and effective colon cleansing. Chlorella also protects the liver by removing metabolic wastes, and purifying the blood.

Chlorella contains more chlorophyll per gram than any other plant. This means it will provide the highest amount of solar power . When this supercharged, congealed sunlight enters the system, the entire interior of the body is essentially flooded with light. It speeds regeneration by purging the blood, bowel, kidneys and liver of the negative effects of a poor diet and toxins.

Chlorella is high in vitamin D, iron, enzymes, minerals, fibre, beta-carotene, and protein.

Avoid Chlorella that has been freeze-dried, cooked, or pasteurised as these processes kill the essential nutrients and enzymes.

Monday – Lunch


1/4 bunch coriander 1/4 bunch parsley
1 spring onion
1/2 tomato

1/2 avocado
1/4 cup of chia seeds
Juice of 1/2 a lemon
1/2-tablespoon olive oil
1/4-teaspoon salt
Chop up coriander, parsley, spring onion, tomatoes and avocado and place in a bowl. Add chia seeds, lemon juice, olive oil, and salt

Sushi Rolls

Flesh of 2 young coconuts 1 C Brazils nuts
1/8 C wakame
1 tsp sea salt

Process all ingredients in a food processor
Spread on Nori sheet, leaving 5 cm clear on long sides. Place julienne carrot, cucumber,

and sliced avocado on top.
Wet the sides of Nori sheet and roll.

Monday – Dinner

Orange Cashew Coleslaw

2 C red cabbage, chopped
1⁄2 head of lettuce
1⁄2 bunch of spinach or kale or greens mix 1⁄2 C cherries, dried or fresh

Orange Cashew Dressing

1⁄4 C extra virgin olive oil
1⁄4 C cashews
1 medium orange, peeled, seeded and diced 1 small cucumber, about 12cm long, diced
1 Tbs grated ginger
1 clove garlic
Juice of 1 lemon
1 tsp sea salt
Place all ingredients in a blender until smooth.

Toss salad with dressing and top with cherries, berries, gojiis or cranberries.

Bee Pollen

Bee pollen is used in many cultures throughout the world to enhance endurance and vitality, reduce cravings and addictions, protect against radiation and cancer, and overcome debilitating illnesses. It is an effective antibacterial, and increases white and red blood cells. Bee pollen has also been shown to strengthen the immune system, reduce allergic reactions, prevent the development of tumors, and increase fertility. It also stimulates the metabolism and suppresses the appetite, supporting weight loss.

Introduce it slowly to allow your digestive system to adapt and test for possible allergic reactions. Take one or two pollen grains at first, increasing over a week to optimal amount of 1Tbs day. Add to your smoothie !

Look for quality bee pollen in the refrigerated section of health food stores.

Tuesday – Breakfast

Berry Radical Smoothie

1/2-cup raw Mac nuts
Water of one young coconut
1/2-cup water
1 ripe banana
1 C blueberries, or any other berries
1 Tbs Berry Radical Antioxidant (optional)
Pinch of salt
Blend up the Mac nuts to a fine powder.
Add all the rest of the ingredients and blend with ice

Tuesday – Lunch


1⁄2 cup sunflower seeds
1⁄4 teaspoon coriander
1⁄4 teaspoon ground cumin
1/8th onion
1⁄2 tablespoon tahini
Juice of 1⁄2 a lemon
1 clove garlic
1⁄2 teaspoon sea salt
In a blender, grind sunflower seeds into fine powder.
Place ground sunflower seeds and all other ingredients above in food processor and process until thoroughly mixed. Form in to falafel-sized balls

Falafel Cream:

1⁄2 tablespoon tahini
Juice of 1⁄2 a lemon
1⁄2 tablespoon olive oil
1⁄2 teaspoon vinegar
Blend and add a little water to make sauce-like consistency

Falafel toppings:

1 cubed cucumber
1 cubed tomato
1⁄4 onion chopped
1⁄4 cup chopped, pitted
Wrap falafel mix, toppings, and cream in iceberg lettuce leaves (Serves 1)

Sea Vegetables

Sea vegetables are plants that grow deep in the ocean. They are supreme detoxifiers that offer high powered nutrition. They are available in dried form in health food stores. They contain all of the minerals found in the sea, which are the same as those found in human blood. Adding sea vegetables to the diet is an excellent way to boost mineral reserves. Sea vegetables are also high in lignans, which inhibit blood cell growth, the process by which cancer spreads in the body. They are recommended by the U.S. military to remove radioactive residues from the body following exposure, and are equally effective in eliminating heavy metals.

Tuesday – Dinner

Seaweed Salad

2 Cups mixed green.
1/2 cup each dried wakame, arame and hijiki in 1 – inch pieces, soaked 20-30 mins and drained
1/2 cup julienned mango, 1/2 cup julienned cucumber, 1/2 cup julienned beets
Place 1 cup of mixed greens in the centre of each plate.
Mix all the seaweeds in a medium bowl.Add the julienned vegetables, mix, and place on top of the greens, sprinkle with chopped red chilles , scallions and sesame seeds
Add creamy sesame dressing :
1/4 cup applecider vinegar, 1/2 cup nama shoyu, 1 tsp sea salt, 1/2 cup tahini, 1 inch piece of ginger,
1/4 cup sesame oil
1/4 cup olive oil, 2Tbs honey
1tsp lime juice
Blend all ingredients in blender until completely smooth

Wednesday – Breakfast

Super Green Smoothie

1 banana
2 figs
1 Tbs Super Deep Green Alkaliser (optional) Bunch of spinach, kale, or mixed greens Fresh squeezed orange juice

Chia Pudding

1-cup cashews (soaked overnight) 2Tablespoons of chia seeds (soaked overnight) 3⁄4 cup coconut milk with vanilla bean or water 1/8th cup pitted dates
1⁄4 cup shredded dried coconut or fresh coconut

Blend the cashews, and water until smooth. Add the chia seeds, dates and coconut. Blend until smooth. Add fruits to eat.

Will keep for 3 to 4 days in the fridge (Serves 2)

Wednesday – Lunch

Marinated Mushrooms and Brazil –Broccoli Mash

4 Portobello mushrooms, stem removed, (Button mushrooms are fine) 1⁄4 C extra virgin olive oil
1⁄4 C Nama shoyu
1Tbs Honey

1Tbs finely chopped rosemary

Brazil-Broccoli Mash

This goes so well with the mushrooms. It really has a mashed potato texture. Also good on it’s own with Miso Gravy.

1 clove garlic
1 pinch ground black pepper 1Tbs-dried Wakame
1 C Brazil nuts
2 C Broccoli, chopped

Process the garlic, pepper, and salt into tiny pieces. Add Brazil nuts and process into a powder. Empty this powder into a bowl and set aside. Next, process broccoli while slowly adding the Brazil nut powder back in.

Miso Gravy

1⁄4 C miso
1 Tbs apple cider vinegar
1 clove garlic
1⁄2 orange, peeled and seeded 1/3 C extra virgin olive oil
2 Tbs pitted dates

Blend until smooth

Wednesday – Dinner

Basil Bean Salad

1 C sprouted mung beans
1 C fresh green beans, chopped
1⁄2 C sliced black olives
Fresh whole kernel corn sliced from two ears
1 medium red pepper, chopped
1 spring onion, chopped
1⁄4 C apple cider vinegar
1⁄4 C olive or coconut oil
2 Tbs chopped fresh basil
1 tsp chili powder, or chopped fresh
Ground black pepper
1 tsp ground mustard powder
Combine sprouts, beans, olives, corn, peppers and spring onion.
In a small bowl combine the rest of the ingredients. Pour over bean mixture and toss. Chill for an hour before serving.

Note on Sprouts:

Sprouting activates the vital enzymes in nuts, seeds, legumes and grains, making them readily available for absorption into the body. The nutritional value of nuts and seeds is greatly increased through sprouting, and the fat content is reduced by 3- =40%. Sprouted foods contain high concentrations of vitamins, minerals, amino acids, protein, and DNA. This intense fusion of nutrients is only available in live cellular foods. Sprouts have a powerful regenerative effect on the body, and should be consumed daily.

Thursday – Breakfast

Low Sugar Green Smoothie

1 green apple (granny smith)
1 small or 1⁄2 large ripe avocado
1.5 cups chopped Romaine lettuce
2-3 stalks celery
1⁄4 bunch parsley
Squeeze lemon or lime
1 Tbs Super Deep Green Alkaliser (optional)
Powdered or liquid stevia to taste (go easy)
Just enough water to blend to desired consistency (about 1⁄2 cup) Blend in a Vita-Mix until smooth

Thursday – Lunch

Creamy Wraps

1/2 organic iceberg lettuce.
Peel the leaves and arrange on a plate. Fillings:
1 avocado
1 tomato
1 small hot chilli or jalapeno pepper 1/2-cup Brazil nuts
1/8 cup cut wakame seaweed 1/2-teaspoon olive oil

Slice avocado and tomato
Chop up 1 small hot chilli or jalapeno pepper and soak in olive oil in a bowl.
Grind up Brazil nuts with some cut Wakame (optional) then add olive oil, mix with a spoon and put bowl on table with a serving spoon
Meat of 1⁄2 a young coconut
1⁄2 cup coconut water
1⁄2 cup sunflower or pumpkin seeds
1-teaspoon olive oil
1-pitted date
Blend to a creamy consistency
Take a piece of the iceberg lettuce and fill it with the fillings, topped with the cream. Wrap the lettuce up or eat it folded over once and slightly open like a taco.
(Serves 1)

Thursday – Dinner

Broccoli Quiche

Chop up 1⁄4 bunch of broccoli & 1⁄4 head of cauliflower
Scoop out and chop up 1⁄2 the meat of one young coconut
Add 1⁄4 cup Hijiki seaweed
Mix it all in your food processor, to a fine couscous or rice-like size
Put this in a bowl and add… – 1 green onion, finely chopped – 1⁄2 avocado, diced – 1⁄2 tablespoon of olive oil – Juice of 1⁄2 a lemon – Salt if desired
(Serves 1)

Have with garden salad Lettuce

Tangy Tahini Dressing

1 orange, peeled and pulled apart into wedges 1 scallion, or some spring onion
1⁄2 C Tahini
1⁄2 C tightly packed coriander

1⁄2 tsp sea salt
Blend the orange, scallion, coriander and salt. Add the tahini and blend again.

Some More Dressing Options: Tangy Tomato Dressing

3 Tomatoes
5-6 soaked sun-dried tomatoes
1 small red bell pepper
1 shallot
1⁄2 clove garlic
1/8th Cup ground sunflower seeds
3 Tbs fresh balil
3 Tbs lemon juice
1⁄4 C olive oil
1⁄4 tsp dried crushed red pepper, optional

Place fresh and sun-dried tomatoes, lemon juice and olive oil in a blender or food processor and blend until smooth. Add remaining ingredients and process until well blended. Store in refrigerator and shake well before serving.

Orange-Cucumber Dressing

1 small cucumber, about 5 inches long, diced 1 medium orange, peeled, seeded and diced 1⁄4 cup exta virgin olive oil
1⁄4 cup cashews

1 Tbs grated ginger
1 clove garlic
Juice of 1 lemon, about 2 Tbs 1 tsp sea salt

Blend until smooth

“ When one continues to eat a diet high in raw fruits, vegetables, nuts and seeds, the body thrives. More energy is available for mental tasks and pysical work. The living essence of the plants keeps the cells in a purer state and youthfulness returns”


Healthy oils such as flax seed, olive and coconut have unique nutritional value when they are used in a raw, unrefined and unheated state. Oils should be organic and cold-pressed. Flax seed and coconut oils should be refrigerated and used within three weeks after opening. Olive oil should be stored in a dark cool place, and used within twelve weeks after opening.

Organic, raw, unrefined, cold-pressed coconut oil is one of the healthiest foods you can consume. It is antiviral, antibacterial, and antifungal. Previously thought to be unhealthy due to its saturated fate content, coconut oil has since been found to contain medium-chain fatty acids that provide quick energy, stimulate the metabolism, and strengthen the immune system.

Friday – Breakfast

Powerhouse Smoothie

1 banana
1⁄2 mango
6x 3cm pieces of fresh pineapple
10 soaked almonds
1 Tbs ground golden flax seed
1 Tbs Super Deep Green Alkaliser (optional) 1 Tbs bee pollen
Water or fruit juice
Blend until smooth

Friday – Lunch

Live Lasagna

4 medium sized zucchinis
1 1⁄2 C Cashew sauce
1 C spinach, finely minced, or super fine chop 1 medium red pepper minced
1⁄2 C sliced black olives
1 1⁄2 C Zesty Marinara Sauce
Sea salt

Slice zucchinis lengthwise into thin strips.
Sprinkle a little salt on them.
Combine in bowl spinach, red pepper and olives.
Arrange alternating layers of zucchini, cashew sauce, spinach mix and marinara sauce.

Cashew Sauce makes about 2 cups
1/2-cup cashew butter
2 to 3 tablespoons freshly squeezed lemon juice 3 tablespoons nutritional yeast flakes
1 1/2 tablespoons light or chickpea miso

1-teaspoon onion powder
Pinch garlic powder
1-cup water, more or less as needed Salt, as needed

Put all the ingredients in a blender or food processor. Process until very smooth and creamy, using just enough water to make a thick but pourable sauce.
Alternatively, combine the cashew butter, lemon juice, nutritional yeast, miso, onion powder, and garlic powder in a bowl. Mix until smooth. Then using a whisk gradually beat in just enough water to make a thick but pourable sauce.

Marinara Sauce

2 courgettes cut into bite-sized slivers 1⁄2 C sliced black olives
1⁄4 C soaked sun-dried tomatoes
1 spring onion

1 clove garlic
2 medium tomatoes 1⁄2 t dried oregano

1 t dried basil or 1⁄4 C fresh basil minced Ground pepper
Sea salt

Chop half of the sun-dried tomatoes in a bowl with courgette pieces and black olives. Blend remaining ingredients in a food processor or blender, until the mixture forms a thick sauce. Add the sauce to courgette mix and stir well.

Friday – Dinner

Avocado Tomato Watercress Treat

Trace minerals in watercress will get your body ringing! 1 bunch watercress, finely chopped
1 avocado
1 tomato

1/2 lemon juiced
Pinch of salt
Dash of paprika and/or cayenne
Cut up avocado and tomato in bite-sized cubes add watercress, lemon juice, salt, paprika and/or cayenne (Serves 1)


Tossed Chinese Vegetables

1 head broccoli, cut into bite-sized pieces
1⁄2 head cauliflower, cut into bite-sized pieces
3 stalks celery, chopped
2 carrots, sliced very thinly
2 C Bok coy leaves and stems, sliced thinly
1 medium red bell pepper chopped
1⁄2 C re-hydrated mixed sea vegetables finely chopped 1 clove garlic minced
3 Tbs Tamari sauce
3 Tbs raw Tahini
1⁄4 C chopped fresh coriander
1 Tbs ginger, minced
4 Tbs ground sesame seeds
4 Tbs flax seed oil

Place vegetables in a large bowl. Combine garlic, tamari, tahini, coriander, ginger, sesame seed meal and flax seed oil in a small bowl and whisk. Pour sauce over vegetables and stir well. Refrigerate for 1 hr before serving.

Saturday – Breakfast Pancakes

1⁄2 C soaked almonds (overnight)
1⁄2 C soaked cashews (overnight)
1⁄2 C sunflower seeds, or pumpkin seeds
1⁄2 C whole flax seeds
1⁄4 – 1⁄2 C flax seed meal, enough to bind everything 2 Tbs cold-pressed coconut oil
1⁄2 C maple syrup or palm sugar
1⁄2 tsp sea salt
1⁄4 C water

Process nuts and sunflower seeds in a food processor, or coffee grinder. If using a coffee grinder, chop nuts before grinding. Leave 1⁄2 C flax seed whole.

In a bowl mix nuts, seeds, coconut oil, syrup, salt and water. Form into balls and flatten into a pancake shape, about 1-2cm thick.

Batter will keep 2-3 days in the fridge

Top with sliced fruit like bananas, berries and Cashew Cream 2 C cashews soaked
1 1⁄2 C water
1⁄4 C pitted dates

1⁄2 C shredded dried coconut or fresh coconut

Blend cashews and water until smooth. Add the dates and coconut. Blend Keeps in the fridge 3-4 days

Saturday – Lunch

Moroccan carrot salad

2 large carrots,
1 medium beetroot both grated.
1⁄2 C raisin,
1⁄2 C seed and nuts of choice,
1⁄2 C parsley chopped finely,
Mix all these ingredients then make dressing
With 1/4 c olive or flaxseed oil, 1/4 cup lemon juice, 1 tsp cumin and 1 tbspn honey, pour over salad

Saturday – Dinner

Mexican Bean Dip

2 cups mung bean sprouts,
2 medium avocados,
1 medium cucumber seeded and peeled,
1tbs miso paste,
1 clove garlic,
1tsp cumin
1 tsp chilli powder
Blend in food processor and serve wrapped in nori sheets or lettuce leaves.

Rainbow Coleslaw

1 C finely sliced green cabbage 3⁄4 C grated carrot
1 green pepper, finely sliced
1 stalk celery, finely diced

4-5 kale leaves, minced Salt to taste
Ground black pepper

Dress with either:

Tangy Tahini Dressing

1 orange, peeled and pulled apart into wedges 1 scallion, or some spring onion
1⁄2 C Tahini
1⁄2 C tightly packed coriander

1⁄2 tsp sea salt

Blend the orange, scallion, coriander and salt. Add the tahini and blend again.

Tahini is a nutrient powerhouse, with nearly half the fat of olive oil.

Wheat Grass

Wheat grass is an over- all tonic, blood purifier, body cleanser and nutrient-dense food. It has a long history as a healing substance and has been used to treat virtually every type of illness and disease.
The chemical composition of wheat grass juice closely resembles that of human red blood cells. This similarity allows its unique nutrients to be easily absorbed and synthesized by the body.

Sunday – Breakfast

Green Smoothie

I cup of fresh squeezed orange juice
I small ripe banana
A good handful of greens (spinach, kale, lettuce)

Blend with ice till smooth

Fresh Fruits and Seed Mix

1 apple chopped
1 banana sliced
1 peach sliced
1⁄2 C grapes, halved 4 Tbs Seed Mix

1⁄2 C sunflower seeds 1⁄2 C pumpkin seeds 1⁄2 C golden flax seeds

Grind seeds in a coffee grinder to a meal. Place in airtight container in the fridge. Use on fruits salads and vegetables

Sunday – Lunch

Mushroom Pate

1C mushrooms washed and de-stemmed 1⁄4 C soaked sun-dried tomatoes
1⁄2 C almonds, soaked
2 stalks celery minced

1 medium red pepper, minced 1⁄2 onion minced
1⁄4 C parsley minced
2 Tbs Basil minced

Ground black pepper Sea salt to taste Golden flax seed meal

Process mushrooms, almonds and sun-dried tomatoes in food processor. Combine in a bowl with all rest of ingredients except flax seed meal. Stir well, adding flax seed meal 1Tbs at a time as needed to create a pate consistency. Store covered in the fridge for at least 1 hr before serving.

Eat with cabbage leaves cut into triangles or chopped vegetables like broccoli or cucumber.

Spinach Salad

1 bunch of spinach leaves, washed 1⁄2 C black olives
1⁄2 C mung sprouts
Cherry tomatoes

1⁄4 cup parsley

Live Caesar Dressing 1 avocado

1⁄4 sunflower seeds, ground 1 clove garlic
3 Tbs lemon juice
Salt to taste

Ground black pepper
Process all ingredients in a blender, adding water as needed to create a creamy dressing

Sunday – Dinner

Cashew Cheez Sauce with Noodles

1/2-cup cashew butter or 1 C cashews soaked 1-2 hrs 2 to 3 tablespoons freshly squeezed lemon juice
3 tablespoons nutritional yeast flakes
1 1/2 tablespoons light or chickpea miso

1-teaspoon onion powder
Pinch garlic powder
1⁄2 tsp chilli powder, or some sliced red chilli 1-cup water, more or less as needed
Salt, as needed

Put all the ingredients in a blender or food processor. Process until very smooth and creamy, using just enough water to make a thick but pourable sauce.

Assemble: 3-4 yellow or green zucchini, you can also mix in some red pepper, julienne, mung bean sprouts. Process zucchini through spiral slicer to create long noodles. Roughly chop noodles, toss with a bit of salt, and mix with cashew sauce


Choc Nut Energy Balls

1-cup dates,
1/4-cup almonds,
1/2-cup walnuts,
1 tbspn coconut,
1/2 banana,
1tbspn of cocoa powder or carob,
1tbspn tahini
Blend, then roll into balls, roll in coconut and
Put in fridge to set. (Mixture may need a little water if too dry or more banana if too wet)

Chocolate –Cocunut bar

1 C dried cranberries or any dried fruit 1⁄2 C raw cocoa powder
1⁄2 C carob
1 C pumpkin seeds

1 C sunflower seeds
1 1⁄2 C liquid coconut oil

Process dried fruit and seeds until reduced to about 1 C, mix in remaining ingredients.
Press into a flat container and refrigerate


1⁄2 C raw cocoa butter
3 Tbs coconut oil
1⁄2 tsp vanilla or a vanilla pod 1/8th tsp stevia

Melt cocoa butter gently in a bowl over a pan of hot water. Add remaining ingredients and adjust taste.

Thank You!

I hope this week inspires you to continue on your road to greater health, energy and clarity.
If you would like to experience the benefits of a retreat, a virtual cleanse or get more support and guidance on your path to recognizing, connecting to and entering “the flow” so you can fast-track your inspiration into manifestation and make a massive difference in the world


Sophie Jones
Sophie Jones leads detox and weight loss retreats around the world from Bali to Costa Rica and many more places in between. Join her on her quest to help her clients lose weight, fully detoxify and begin a new healthy lifestyle.

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