9 Day Detox Program For Anna Olvera PDF

DETOX PROGRAM
Radiance Detox
Personalized Body cleanse program
Anna Olvera
November 22, 2012
Udi Gal
Clinical Ayurvedic Practitioner
PAGE 1 OF 29
DETOX PROGRAM ANNA OLVERA
9 Day Detox Program
Blessings to you as you begin your cleanse! It is such a great opportunity to invest in
yourself and I want to honor you for the step that you have taken. Cleansing has the
potential to greatly improve the quality of your life. Change requires energy, flexibility
and commitment to yourself, to your future self! I wish that
you will find the energy to make a change and will be in
awareness to your bodily needs during the process. May
you move gracefully from the comfort of some of the old
habits to new and exiting ones. If any part of this cleanse
dose not feel right to you please let me know so we can
take a look at it together. I wish that you get the best
results for your efforts!
These are the these are the ingredients you will need for
the 9 day detox. Some of these items you can purchase early, and the perishable items
should be brought closer to the detox start day. Remember that it is preferable to soak
and sprout grains and seeds. If you can buy organic food it is better as well.
General
* Make sure that you have enough time in each day to prepare the food. Do not overdo
or exercise too much during the cleanse days.
* Food: Little or no salt! If you need salt have it from chickpea miso. If you are hungry at
any time you can munch on sprouts, radishes and celery. Sour kraut is also good
provided it is not too salty. Snack only if you feel hunger in the stomach, not because
you feel like chewing on something! Try not to have a snack close to meal time.
*Keep the structure of activities, there is a logic in their order. For example: Never do a
coffee enema late in the day, you will be up all night! Enema time is great for meditation
as well as the liver oil patch time. Exercise is great in moderation and exercise less on
the enema days, as it may aggravate Vata.
* For more information about sprouting: http://www.radiancedetox.com/udigal/sprout-

growing/
In short, ingredients for the morning shake and grains for cooking requires overnight
sprouting and sprouts for the salad/energy soup takes about 3 days to grow.
Start by soaking 1/2-1 cup bung beans for sprouts and adjust by your consumption.
* Please read the food plan before starting the cleanse, and every day look ahead for a
day or two at the plan and the recipes, in order to plan shopping and preparations.
PAGE 2 OF 29 RADIANCE DETOX

specifically for you
* Warmth of the food is important for you, eat the cooked food hot and the raw at room
temperature. Take veggies out of the fridge/soak them in water before making raw
meals.
* Spices are great for boosting metabolism, add more garlic, ginger and spices to your
food.
* Wheat grass is GREAT for you, have 1-3 oz every day. Start with 1 oz and build it up.
Make sure that you are having it on empty stomach and don’t eat for at least 1/2 after or
till you feel hungry. You will find that wheat grass juice can be filling.
* Sour kraut is good to have in every meal.
* You can sweat and have enema every day but at least keep the ones at the “activities”
table. A good recipe for your enema will be:
Kapha balancing enema recipe
4 tbs fennel or cumin seeds (or a combination of both)

2 Tbs Triphala pw
3 Tbs light roasted organic coffee pw
1 tsp salt
5 cups of water
Method: bring to a boil, cook on low flame until only 3 cups remain.
Strain and cool down (so it remains warm)
* Have your herb tea all day long: fennel and Coriander tea (1tsp/cup) thru out the day.
you can explore and mix also mint and ginger.
*If you have excess to a rebounder, jump for 10 minutes every day - it will encourage
lymph flow.
* Condiments that may be added: Pepper, ginger, lemon, all the green herbs (parsley,
oregano, thyme, basil etc).
* If you feel too spacey, have an oil enema at night (great for balancing Vata).
* Apply warm coconut oil to the body. Mix in any one or a combination of the following
essential oils: cinnamon, cardamom, lemon, eucalyptus, rose, mint.
* Snacking options: celery sticks, sprouts, cabbage w lemon and pepper, green juice,
wheat grass juice.
Supplements
Milk Thistle 150 mg. 1 pill 3 times a day. have it with your tea just before the meal.
NOTICE: after a month take only 2 pills/day.
May be purchased at: http://www.emersonecologics.com/Products/EmersonMain/PID-
J40290.aspx

Triphala powder: 1 tsp 1/2 hr before bed time with hot water: http://
www.emersonecologics.com/Products/EmersonMain/PID-TRIP6.aspx
Thriphala Guggulu: 1 pill three times a day before the meal with your tea. Provides deep
cleanse and boost of metabolism in the cellular level. Working deeply and slowly:http://
www.emersonecologics.com/Products/EmersonMain/PID-TRIP5.aspx
Shopping list
This is a general list and may slightly differ

with each client. please double check with
your own food plan if you need it all! For
general information about good shopping
habits: http://www.radiancedetox.com/udigal/
food-shopping-guidelines-preparations/
non-perishable Ingredients (that can be bought

ahead of time):
1-2lbs Sunflower seeds

1 lb Pumpkin seeds
1/2-1lb Raw almonds
1/2lb Pine nuts
1lb Buckwheat for morning shake (green Un roasted)
3oz Flax seeds (keep refrigerated)
1/2lb Shredded coconut
1/2lb Raisins (black and organic) or Goji berries (dried)
1-2lbs Quinoa
1-2lbs Basmati brown rice
1-2lbs Mung beans (green, yellow, or both!)
1-2lbs Small,white beans (Lima, Pinto)
1-2lbs Red lentils
1-2lbs Green lentils
Cold Pressed extra virgin olive oil
Cold pressed coconut oil
3 oz Black sesame seeds
2oz Cinnamon powder
2oz Cumin powder
2oz Turmeric powder
2oz Fennel and/or cumin seeds
1/2lb or less Pink Himalayan salt
Un-roasted organic ground coffee (at least 9 tbs for enema)
Sesame oil (cold pressed, not toasted)

1oz White pepper

1oz Cardamom powder
Tamarind paste or substitute with lemon
1oz Asafetida (spice difficult to find - optional)
2oz Coriander powder
2oz Coriander seeds
Vanilla extract (preferably without alcohol)
Dry shitake mushrooms/or get fresh with the veggies
Other Items:
Enema kit
A Hot Water Bottle (Sprouting jars (2-4)
Gauze pads/clean white cloth - 6X6 inches (4)
Produce & Other perishable Ingredients:

1 Pack Chickpea/adzuki bean miso
1 jar sour kraut (or you can make your own, see recipe below)
2lb Unsalted organic butter (for ghee)/ ready made ghee
1 Cabbage
2lb Carrots
1 Celery
4-8 Cucumbers
1lb Zucchini
1 Kale
4-8 Avocados (get some ripe and some unripe, as soon as they start softening-move to
the fridge)
1 Piece fresh ginger
2 bunches of Cilantro/parsley
2lbs Onions
2 Collard greens (large leafs)
1 Pack baby greens
Fresh basil optional
2-3lbs Fennel bulbs
1-2 Celery root (optional, not always available)
6 Green apples
Dried Persian lemons (optional may substitute with fresh lime added after cooking time)
Lemons and limes
Shitake mushrooms - according to your plan
Blue berries - according to your plan

Food Plan:
Day Breakfast Lunch Snack Dinner
Friday soak rice & prepare sour sprout ingredients
prep day ingredients for kraut if you for tomorrow’s
tomorrow’s didn’t but a jar morning shake,
morning shake sprout rice, sprout
(buckwheat & mung beans (for 2-3
sunflower seeds), days)
soak mung beans
for sprouts
Saturday Detox morning Brown rice, Red green Kitchri & steamed
shake. wheat lentils dhal juice, greens and /same as
grass juice any steamed greens 1 handful lunch (soak
time of the day cilantro chutney pumpkin chickpeas & quinoa, &
soak Ingredients seeds sprout ingredients for
for tomorrows tomorrow’s shake)
detox shake &
mung if you want it
for dinner
Sunday Detox morning quinoa (1 cup) Green Quinoa and Mung
shake, and chickpeas apple, bean with Persian
wheat grass any in tomato sauce, green juice lemon/lunch’s
time of the day steamed greens chickpeas
soak mung if you (soak quinoa for
want it for dinner tomorrow’s breakfast,
& rice for dinner
Monday Quinoa porridge Energy soup,big lentil soup, brown
(sprout rice for baby greens Kale - rice, roasted
dinner, soak lentils salad mix w 1/2 apple juice veggies
for dinner & Avo, Mung soak mung beans for
ingredients for sprouts, sprouts
tomorrow’s cilantro, lemon,
morning shake ) miso, hemp
seeds and
Brazil nuts

Tuesday morning shake/ Cumin Rice, Cumin Rice with red

dinner leftovers. if with dhal in green juice lentils stew, cilantro
you do the cabbage chutney, steamed
leftovers- move (double the greens, Sour Kraut
shake ing. to recipe), cilantro (soak quinoa for
fridge. soak red chutney breakfast )
lentils for lunch, Sour Kraut,
sprout mung beans steamed greens
(2-3 days)
Wednesd quinoa Energy soup, celery “Yummy mung
ay porridge(soak Primavera sticks, beans”, baked
mung for “Pasta” salad W green fennel (don’t bake w
dinner,soak 5 brazil nuts, juice, oil)
ingredients for Sour Kraut (soak rice for
tomorrow’s tomorrows
morning shake) dinner,sprout
ingredients for
tomorrow’s morning
shake, soak mung
beans for sprouts)
Thursday morning shake / big baby greens sprouts & Black lentils &
Quinoa porridge salad mix w 1/2 green juice Shitake Kitchri -
soak french lentils Avo, Mung change yams with
for the evening, sprouts, zucchini or broccoli,
sprout rice & & rice cilantro, lemon, Cilantro Chutney,
if you choose it for miso, hemp sour kraut
tomorrow’s dinner, seeds and soak quinoa for
sprout mung beans Brazil nuts nuts tomorrow’s breakfast
(2-3 days) & hemp, Sour
Kraut,
energy soup
Friday Quinoa porridge/ Raw pasta Kale apple Dhal in cabbage,
last night kitchri pesto, juice quinoa (if soaked-
(soak rice for energy soup, use less water),
tomorrows lunch cilantro chutney steamed greens
and dinner (sprout ingredients for
morning shake, sprout
rice & soak mung
beans)

Saturday morning shake rice and green juice coconut carrot

with 2 tbs coconut carrot with 1 mung stew,
blueberries. (soak mung stew if small beet cilantro chutney,
according for carrots dont root, Baked zucchini and
tomorrows dinner) work - use a sprouts fennel (soak mung for
different sprouts, soak and
veggie , sprout if needed for
cilantro dinner)
chutney,
Baked zucchini
and fennel
Sunday Green apple - your favorite green your favorite cooked
mung sprout raw dish of the juice, dinner of the
salad - add nuts cleanse, energy Blue- cleanse
as needed soup w 1 Tbs Berries
(sprout mung pine nuts and &
beans (2-3 days), basil 5 almonds
soak and sprout if
needed for the
evening or the
coming days)
Activities
Day Activities
Friday Shopping, soaking, setting intentions, envision the
ideal image of your future self just before bed time
Saturday Walk, sweating, liver oil patch
Sunday Spice enema, meditation

Monday Walk, liver oil patch, sweating,
Tuesday Coffee enema, meditation,
Wednesday Exercise/walk, sweating
Thursday Coffee enema, meditation, liver oil patch

Friday Sweating, breathing exercise

Saturday Coffee enema, meditation, liver oil patch
Sunday A walk, sweating
Liver Oil Patch

Oil has the ability to penetrate deep into the tissue. When used as a liver patch it
softens the tissue, thereby allowing it to release toxins more freely. We can use this
quality in the time of detox or in a case of a toxic or weak liver.
For generations castor oil has been famous for its good effect on
the liver. It is a heavy oil that balances Vata Dosha very well.
In order to apply the patch we need 3 items:
1. Castor oil
2. 6X6 inch gauze pad or a clean piece of white cloth
3. Warm water bottle, preferably the soft rubber kind
How to apply
• Fill the bottle with warm water. The bottle should be pleasant to touch, not too
hot.
• Apply some oil on the cloth, lay on your left side and place the patch on the liver
area (above the right hip, around the waist area).
• Put the warm bottle on the patch and lay for 20 minutes or so. It is a good time
for meditation and setting intention for cleansing and health.
• Wipe off excess oil from the skin and enjoy your beautiful day :)

Enema Self Application

An Enema is an easy way to apply substances to the colon.
It is a simple process that nourishes the colon and therefore the body as a whole, it also
helps clean toxic matter from the colon. Performing an enema is a very useful way to
balance the entire body.
The first few times the process will naturally take a bit longer, so allow yourself a full
hour.
It is important to have a quiet and private environment that will allow you to be relaxed
and loose during the application.
The bathroom is an ideal place for this. The bedroom will do as well, especially for an
oil enema.
What do we need for the enema application?
1. A warm room with easy access to the bathroom.

2. An enema kit, which is easy to purchase at most pharmacies. There are two
main types of enema kits: one works by gravity and is made out of a plastic bag or
a hot water bottle with a hose attached to the bottom and at the end of it there is a
valve that monitors the amount of flow. The second type of enema kit is made out
of rubber, has a round shape, and needs to be squeezed by hand. The second
type is used mainly for oil.
3. A comfortable mat or a towel to lie on and to cover yourself if needed.
4. A warm water jug or container to adjust the temperature of the enema (always
use boiled or filtered water).
5. Lubrication for the hose and anus (any oil will work, soap will work as well).
6. A hanger or a hook to hang the enema kit.
7. A pillow to elevate the legs if required.
There are two main kinds of enema: a medicated infusion enema (e.g. coffee and spice)
and an oil enema.
The application of both is similar, but we will elaborate on the oil enema later.
The infusion enema should be done on an empty stomach, preferably early in the
morning (before 8am) or in the afternoon (before 6PM).
Before application, it is useful to gently massage the stomach, the lower back, and the
hips with warm oil. After that, you should apply heat with a warm water bottle or simply
take a hot bath/shower.
The amount of the enema infusion and its content is different for each person and
should be determined by the practitioner.
After the enema mixture is ready, feel the temperature with your finger. It should be
warm and pleasant; a little higher than your body temperature. The application of a cold
enema is harmful and should be avoided. Take into consideration that the mixture will
get a little bit cooler when you put it into the enema bag.
The enema bag needs to be filled and hung high; this will allow the mixture to flow
freely.

Before the application, open the valve to release air from the tube and to fill the tube
with the warm mixture.
It is recommended to lie on your stomach with your left leg bent and with the enema bag
in sight.
Lubricate the nozzle and the anus. Feel the looseness of the body muscles and gently
insert the nozzle about 3 inches deep (about the width of four fingers). The process
should be easy and painless. If it isn’t easy, make sure that you are not straining your
muscles.
Now open the valve and allow a slow flow of mixture into your body. You can adjust the
speed by putting the bag at different heights (the higher the bag, the faster the flow of
liquid, however, a strong flow may irritate the bowel and cause evacuation). At this point
pay close attention to your breathing. Your breathing should stay slow and calm. If
there is an urge to evacuate, close the valve, breathe deeply and try to prevent the
evacuation.
If the urge is too strong, do not fight it. Empty the bowel and try again. The next time,
try it slower and use a slightly smaller amount of mixture.
As you do this more often, the urge for evacuation will become easier to control.
After you insert the desired amount of mixture, remove the nozzle slowly. By removing it
too quickly, you may encourage evacuation.
Wait ten minutes on your stomach, and then flip to your back. You can gently massage
your stomach clockwise. You can also pull your knees to your stomach which will allow
the enema to reach deeper. After a few minutes, turn to your right side and hold the
mixture inside of you for 20 to 40 minutes. At this point you should evacuate the mixture
into the toilet.
OIL ENEMAS
An oil enema is a little different.

You should have a small meal before an oil enema – one quarter of your usual amount
of food. It is better to perform an oil enema before bedtime since it is recommended to
keep the oil inside of you as long as possible.
Put a towel on the bed in case of leaking.
An oil enema is required to be squeezed. First squeeze any excess air out of the nozzle
(with the nozzle facing up), insert the nozzle into the body and then squeeze the oil into
the colon. Massage and body position are the same as the infusion enema (clockwise,
etc). Try to keep oil inside of you until the morning.
After applying an enema, you should rest and avoid excessive effort, stimulation, sex
and exposure to cold and wind.
In Ayurveda, the colon is said to be the root of the body (one of the colon’s main
functions is retaining water in the body). An enema application is a metaphor for
watering a tree and balancing it from a deep place that influences the whole body
physically and energetically.
Good luck!!!

Enema Decoction Recipes
Basic recipe
4 tbs fennel or cumin seeds (or a combination of both)
1 tsp salt
5 cups of water
Method: bring to a boil, cook on low flame until only 3 cups remain.
Strain and cool down (so it remains warm)
Coffee enema
2-3 Tbs lightly roasted organic coffee powder
4 cups of water
Method: bring to a boil and cook on low flame until 3 cups remain.
It is recommended to use the salt and cumin/fennel together with the coffee (just add
the coffee powder to the 1st recipe).
Coffee enema cleans the liver and release large amounts of Glutathione; a very strong
natural antioxidant in the body, usually makes you feeling great!
Oil enema
Half a cup to one cup and a half of warm sesame oil or the oil that is recommended by
your health practitioner.
Recipes:
Detox Morning Shake
(makes 2-3 cups)

for one person make half of the amount
½ cup sunflower seeds

½ cup buckwheat (green Un-roasted)
1-2 tbs black raisins (or goji berries)
1 tbs coconut
1½ cups water
I -2 tbs flax seeds/chia seeds
¼ - ½ tsp of cinnamon powder

Few drops of natural vanilla extract (better without alcohol)
Method:
Soak the sunflower seeds and the buckwheat overnight or for 8 hrs.
Rinse and sprout for few hours (put in sprouting jar or in a strainer covered with damp
towel).
Blend well all ingredients in a blender, taste and add spices if desired.
You can add banana or berries (less recommended in detox time).
If your blender does not blend your flax seeds, grind them before with pestle and mortar
or with a coffee grinder, avoid buying powdered flax; it’s useless!
Note: It is recommended to use organic food, at least for the detox time. The raisins are
especially important.
Quinoa Porridge
½ cup white quinoa

3 cups water
½ tsp Cinnamon
1 tsp raisins/goji berries
1-3 drops stevia
1 tsp shredded coconut
Method:
On medium-low flame, cook all ingredients but the stevia for about ½ hour or until you
get the desirable consistency. Add stevia to taste and serve hot.
Many people will find that ¼ a cup of dry quinoa is enough.
A tip: To reduce cooking time and increasing nutrient value, it is recommended to soak
the quinoa before cooking and even to sprout it overnight.

Apple and Mung Bean Salad (breakfast)
green apple
mung sprouts
shredded coconut
few raisins
lemon/lime
cinnamon powder (optional)
Method:
Chop & Mix!
Kitchri
A great detox food that you can add your favorite green veggies to.
½ cup dry mung bean

1 cup long grain brown rice
4 cups water
½ tsp turmeric
½ tsp cumin
1/5 tsp pink Himalayan salt (or rock salt)
Handful cilantro/parsley
½ lemon
Method:
Soak the rice and the mung beans overnight and sprout for few hours.
Cook with half of the turmeric (1/4 tsp) for about 25 minutes or until the rice is cooked
well.
When almost cooked, add the rest of the spices & cook until rice is tender.
The Kitchri should be wet, so add some water if needed or leave open if too wet.
When the Kitchri is ready take off the flame and add greens and lemon.
If needed, add some olive oil or ghee after the cooking is done.
Detox food works better without salt and oil, so try to use as less as you can!

Black lentils & Shitake kitchri
A whole meal in one pot, simple and delicious.
1 cup dry french lentils, soaked for 8 hrs and rinsed well
1 cup brown basmati rice
1 yam unpeeled and cut into 2 inch
cubes
1 onion largely chopped
1 cup of dry shitake mushrooms or two
of fresh
1 Tbs ghee
1 ½ tsp black pepper
1 Tbs mustered seeds
1 ½ sweet paprika
5 bay leafs
7 cup boiled water
Method:
In a large pot or a wok, fry the mustered
seeds in the ghee till they start popping, add onions and the yam. use medium
flame and stir often to prevent it from getting too dark/fried.
After about three minutes add the rice, the mushrooms and the spices, allow to
fry for 30 seconds before adding the boiled water.
Cook for 20 minutes on a medium-low flame and add the lentils with a tsp of salt.
Cooke for 25-30 minutes with an open lid. stir with a wooden spoon and make
sure that the food doesn't stick to the bottom. Add water as needed, the final
consistency should be a bit saucy.
A tip: Adding salt to the lentils during the cooking time, helps keeping their shape and
texture.

Mung Beans with Persian Lemon/Lime
Another great detox food that you can add your favorite green veggies to it.
¾ cup dry mung bean soaked overnight

1 Persian lemon/regular lime
half a celery root
½ tsp turmeric
¼ tsp black pepper
1 fennel
1 flat tbs chickpea miso
1tsp ghee or olive oil
Handful cilantro/parsley
Method:
Soak the mung beans overnight or for 8 hours.
Carefully pierce the dried Persian lemon with a fork – mind your fingers!
Peel & chop the celery root, and put in a pot with the soaked mung beans, Persian
lemon, half of the turmeric (1/4 tsp) and water, about 2 inches above the beans. Bring to
a boil, and remove the foam the top. That’s a great time to chop the fennel (against the
fiber direction!) and add it to the pot. Cook for about 20 minutes or until the beans are
well cooked.
When almost cooked add the rest of the spices & cook until tender.
Take off the flame, add chopped greens, ghee and after few minutes, the miso (mix it
first with a little of the stew water to avoid lumps).
Detox food works better without salt and oil, so try to use as less as you can!
Indian chickpeas in tomato sauce (Chana Masala)
Great warming dish for a cool day, go’s great on rice!
1 cup dry chickpeas

14oz chopped tomatoes
1 tbs coconut oil
4 cloves garlic
2 tbs shredded coconut
½ tsp turmeric pw
½ tsp cumin seeds
½ tsp mustered seeds - optional
½ tsp cinnamon pw
¼ tsp clove pw
¼ tsp black pepper
½ Serrano/other hot pepper (optional)

Method:
Soak the chickpeas overnight.
In a pot cover the chickpeas with water, about 2 inches above. Bring to boil with the
turmeric and remove the forming foam.
Close the lid and cook for 2-3 hours over a small flame. (yet big enough to keep the
water boiling).
In a frying pan fry the mustard seeds in the ghee, using a low-medium heat. You can
use a lid to prevent the popping seeds to jump out. When the seeds are done popping,
add the cumin seeds till they start changing the color and releasing good smell.
Next add the garlic and ½ a minute after the coconut. When they are golden add the
cinnamon, clove and black pepper powders. Keep on frying for half a minute and add
the tomatoes. The tomatoes liquid will prevent the burning of the spices. Add the salt
and cook till you get nice thick sauce. Add some water if needed.
You want to add the tomato sauce to the cook chickpeas when the water level starts to
go below the chickpeas and some of them start popping out. You can add water or boil
with out a lid to get to this point.
After adding the sauce cook together for 10 minutes, take of the flame and add the
cilantro before serving.
A small tip: if you are feeding others remember to ask about the cilantro, some people
don’t like it.
Basic Steamed Sprouted Rice
A healthier, lighter and easy to digest brown rice. Sprouted rice has more alkaline
and its nutrients are more available to the body. You should try it!
1 cup basmati brown rice

1½ cups water
¼ tsp salt
Method:
Soak the rice overnight in a sprouting jar or a bowl. Drain the water and allow sprouting
for 6-8 hrs.
If you are using a jar, simply rinse the rice and place the jar upside down. If you are
using a bowl, drain the water rinse and cover with a light wet kitchen towel. Any other
way may work as long as there is humidity and air for the rice to sprout.
Boil the water, add the salt and the rice, bring to a boil and reduce to a very small flame.
Simmer for 25 minutes, turn of the flame and leave the lid on for 5-10 more minutes
(optional).

If you are using the rice for a detox time, try to reduce or to give up the salt.
A tip: you can soak the rice over night (30 seconds), rinse and flip the jar in the morning
(another 30 seconds), and by the time that you are ready to prepare your dinner, place
on the stove (2 more minutes) and you got it ready within 3-5 minutes of work!
Cumin Rice (Jira Rice)
1 cup white basmati rice

1 ½ cups boiled water
1 big onion
1 tbs ghee
1 tsp cumin seeds
1 tsp turmeric
½ tsp black pepper
½ tsp cumin pw
⅓ tsp salt
Method:
Soak the rice for 30 minutes, wash well and place in a calander/sive to drain. On a
medium low flame, lightly fry the the cumin seeds till they change their color. Add the
onion, mix well and fry till transparent.
Add the rice, mix well and after 2-3 minutes as the spices. Allow the spices to fry to half
a minute and add the boiled water, bring to a boil, close the lid and cook for 12 minutes.
Take of the flame and leave the lead close for another 5 minutes.
Yummm :)

Lentil soup
Super simple, super delicious!
¾ cups dry green/brown lentils soaked for 6 hours

4 cups water
2 chopped celery sticks
1 chopped carrot
2 cloves garlic minced
¾ tsp turmeric powder
1 tsp cumin powder
½ tsp black pepper
½ tsp salt
1 tbs ghee/coconut oil
1 huge chopped collard green leaf/Chard
greens
A big handful chopped cilantro
A squeeze of lime/lemon
Method:
After soaking the lentils, wash well, drain and bring to a boil with all the ingredients but
the collard, cilantro and lime. Remove the foam that forms on the top, and cook on a
small flame for 25 minutes. Add the collard greens for 5 minutes, and remove from the
flame. Add cilantro and a bit of fresh lime juice.
Yumm!
Dhal in cabbage
Makes 1 large serving dish
1/2 cup red lentils

1/3 cup finely chopped cabbage
1 tsp ghee
1/2 tsp freshly chopped ginger
1/3 tsp whole cumin seeds
1/3 tsp cumin powder
Pinch Pink Himalayan
1/3 tsp turmeric
1/4 lemon

1/4 bunch cilantro finely chopped
Method: bring the lentils to a boil with half of the turmeric (the water should be about 2”
above the lentils) remove the foam with a spoon.
In a frying pan fry the cumin seeds (low flame), when the color had changed add the
cabbage keep on frying for 2-3 minutes and add the cumin powder For another 30
seconds.
When the lentils are soft add the fried mixture, the ginger and the salt. Cook for another
3 minutes. Take off the flame, add lemon, the rest of turmeric and the cilantro.
Red lentils Dhal
2 cups red lentils (1 cup for 2 people)

1 sweet potato cut into 1 inch cubes
1 chopped onion
3 tbs ghee
1 tbs finely chopped ginger
1 tsp tamarind paste
¼ tsp hing (asafetida) - it’s a powerful spice if you find it hard to get use 2 cloves of
garlic instead
1 flat tsp cumin seeds
1 flat tbs crushed coriander seeds
1 tsp fennel seeds
1 cinnamon stick (or ½ tsp ground)
1 tbs cumin powder
1 tbs coriander powder
1 tsp turmeric
Half a bunch freshly chopped cilantro
Method:
In an open pot, cook the lentils with the sweet potato, turmeric, & water (about 2 ½ in
above the lentils)
Remove the foam.
In a frying pan, fry the whole spices in ghee, starting with the fennel – it needs more
time.
When they change the color (not to black, please don’t burn your spices!), add the onion
and when golden add the ginger.
Add the powdered spices for another half a minute.
Add the tamarind slowly – according to the sourness that you like.
Add some salt and cook for 5 – 10 more minutes.
When the cooking is done, add the cilantro.
The dal tastes better a few hours after it is cooked.
Goes great with rice and creates a whole protein.

Yummy Mung beans
Soak a cup of mung beans overnight.

Bring to a boil with water about 2.5 inches above the beans, add 1/4 of tea spoon
turmeric, and take the foam off.
When the beans are soft (10-20 min.), take off the stove, add your favorite greens
(parsley, cilantro, dill, basil, etc.), some lemon and olive oil.
Add salt and pepper to taste.
Coconut Carrot Mung Stew
Great food for mild detox! The stew taste better after an hour.
¾ cup mung beans

2½ cups water
3 cloves garlic finely chopped
1 tsp peeled and finely chopped fresh ginger
1 carrot
1 tsp turmeric
1 tsp coriander powder
¾ tsp salt
¼ tsp black pepper
1 tbs ghee/coconut oil
1/3 – ½ tsp tamarind paste/ ½ a lime if you are in a detox
Method:
Bring the mung bean to a boil with ½ tsp turmeric. Reduce to a small flame, and remove
the forming
foam.
Chop the carrot finely, and add to the beans. Peel and chop the garlic and ginger. On a
small frying
pan and with low heat, fry lightly, for a minute or two. Add the coconut and wait until the
mixture becomes golden.
Add the black pepper, salt and coriander for about 30 seconds. Add the fried mixture to
the cooked beans and cook together for 5-10 minutes. Take of the flame.
If you have the time, wait for an hour or so to allow the flavors to combine. Otherwise,
put with some steamed rice

or quinoa and enjoy!
A tip: if you have more Vata or difficult to digest legumes, you can increase the
amounts of garlic, ginger and ghee.
Spiced Mung sprouts

make 1/3 of the recipe for one person
3 cups mung bean sprouts

1 big tbs ghee
1 tsp cinnamon powder
1 tsp cumin powder
1 tsp cumin seeds
1 ½ tsp coriander powder
¾ tsp white pepper
½ tsp cardamom powder
1 tsp turmeric powder
pinch of salt
1 tsp honey (optional)
squeeze of lemon
Method:
Fry the cumin seeds & add all other ingredients except the honey.
Shortly stir fry it.
When the sprouts cool down a little, add the honey.
A light dish, great for the end of the winter and for the spring.

Steamed greens/vegetables
Bring water to a boil in steaming pot, cut the veggies and steam according to
their steaming time. Check them with a fork, darker color and soft vegetable is a
sign for right cooking time. If the vegetables are over cooked they will be mushy,
too soft and will loose nutrients. If you don’t have a steaming pot, use a regular
pot with minimum amount of water. Mix often and keep the lid close to allow
steam to accumulate.
Approximately steaming time:
Beet root 30 minutes
Yams 15-20 minutes
Cabbage, Broccoli stamp, 10 minutes

Garlic cloves
Collard greens 8 minutes
Broccoli flowers 4 minutes
Chard greens, Kale 2 minutes
Steaming time may vary according to the size of the vegetables and the flame
size.
Roasted Vegetables
You may use any vegetable such as: zucchini, onion, garlic,
fennel, brussels sprouts, kohlrabi, asparagus etc. Only if cooked
orange vegetables is part of your cleanse, add yams, carrots and
beet root.
Method: Pre heat the oven to 325 F. Slice the vegetables to a finger
width, add black pepper, a little salt, Un pilled garlic cloves and few
rosemarie stalks. Roast for about 50 min or till tender. If oil is a part of
your program, add one tsp extra virgin olive oil after removing from the
oven tray to a serving bowl.

Big Baby Greens Salad Mix with Avocado, Sprouts, Cilantro, Lemon &
Miso
A simple yummy salad, use your intuition and taste to make it and limit to half an
avocado per meal!
Cilantro Chutney
1 bunch fresh cilantro

2 cloves garlic
4 Tbs shredded coconut
1/5 tsp Cayenne pepper
½ tsp black pepper
½ tsp cumin seeds
2 drops stevia
3 oz water
Juice from 1½ lemons
Small pinch of salt
Method:
Blend it all in a food processor or blender.
Good for all conditions all year, for the moist heavy types/conditions add more cayenne.
Moroccan Carrot and Avocado Salad
Makes a large bowl. For one person’s meal make ¼- ½ of the amount
1 lb carrots
2 avocados
Juice from 1.5 -2 lemons
1/5 tsp white pepper
1/3 tsp cumin
1/3 tsp turmeric
Pinch of Himalayan pink salt (or rock salt)
½ bunch cilantro
Method: shred the carrots, cut the avocados to big

slices and mix all ingredients.
Yumm….

Tip: You can add Brazil nuts and/or hemp/black sesame seeds if it suits your program.
Sauerkraut
Great source of natural probiotic, tasty and a great appetizer!
Cabbage thinly sliced

Salt
Method:
Mix the salt and the cabbage in a ratio of 1 flat tsp of salt to two pounds of cabbage.
Set aside, allowing to the salt to soften the cabbage.
Massage the cabbage and press firmly into a jar. The water that the cabbage is
secreting should cover the pressed cabbage. Cover the pressed cabbage with a piece
of cabbage and cover with a screen or thin cloth, allowing airflow and keeping bugs out.
Leave in a dark cupboard for about two days. The color of the cabbage should change
and it should have a softer appearance. The color of the fully fermented cabbage
should be pretty uniform.
When ready, cover with a lid and keep refrigerated.
Tip: Using a sprouting jar is easy. For the fermentation time, the screen/lid is perfect.
After the fermentation is complete, place a piece of plastic jar between the lid and the
jar to make it airtight.
Green Juice
½ cucumber
3-4 celery stamps
A handful parsley/cilantro
¼ - ½ lemon
½ inch fresh ginger
Method:
Juice it in a juicer!
Try different amounts to reach the perfect flavor for you.
To get dark and more bitter, use more parsley.
You can dilute with a little bit of water if taste is too strong.
Great for cleaning the liver and refresh your energy!
Kale Apple Juice

Bitter sweet cleanse juice, if you need to reduce intake of oxalic acid, use
cabbage instead of kale.
1 green apple
5 kale leaves
2 celery stalks
¼ lemon/lime
Method: juice and enjoy!
Energy Soup
The recipe makes one pitcher, for one person make 1/3-1/2 of the amounts
1 avocado
1-3 carrots
½ onion
1 clove garlic
1-2 inch ginger
Sprouts
1tbs Misso
Herbs: cilantro, parsley, basil
1/2 lemon
Wakame seaweed 4 tbs
Black pepper
Method:
Blend all together until desired
consistency. If you want it a bit
chewy/crunchy, add the carrots
and sprout for a short blend after you blended the other ingredients. Eat fresh with a
small amount of olive/flax oil.
Yummy!

Raw Crackers
11 oz sunflower seeds
3 oz pumpkin seeds
2.5 oz flax seeds
1 small carrot
½ an onion
6 big basil leaves
1 tbs fresh oregano leaves or 1 tsp dry
1 stamp celery
1 big tbs Miso
Pinch of black pepper
1 tbs black sesame
Method:
Sprout the sunflower and pumpkin seeds in a jar
overnight.
Soak the flax seeds for 20 minutes.
Take a handful of the seeds and blend with all the other ingredients but the flax.
Drain and add the flax to the blended mixture.
Spread on a dehydrated sheet or a thick wax pepper at the thickness you wish (I do
about a ¼ of an inch). We use the heat of the pilot of our old oven that keeps it on 130F.
After two hours mark lines on the mixture that will allow you breaking the crackers later
on. Eat with guacamole, hummus or your favorite deep.

Raw Primavera “Pasta Salad”
1 carrot (shredded)
1 zucchini (cut at “noodle” slicing machine or thinly sliced)
1 avocado
1 cup spinach leaves
⅓ cup broccoli flowers
Juice ½ lime
Small Pinch of Himalayan pink salt
7 stalks cilantro
Few paper thin slices of red onion
A handful pine nuts
for the pesto:
5 Tbs olive oil

5 Tbs pine nuts
1 clove garlic
1/4 tsp black pepper pw
1 cup fresh basil leaves
1 handful pumpkin seeds
water to your favorite consistency
Method: Blend all pesto ingredients in a food processor or a blended. If you use strong
blender such as Vitamix you may want to add cold water to prevent heating of the
pesto.
Shred the carrots, cut the avocados to big slices and mix all ingredients.
Yumm…

Spicy Sprouts with Coconut

for one person make 1/4 - 1/2 of the amounts
1 qt mixed sprouts (whatever is available: mung, peas, sunflower, broccoli)

1 lime
½ bunch of cilantro
Pinch of dry hot pepper powder
2 tbs soaked Wakame seaweed (2tbs before soaking) - optional
Method: Soak the seaweed for a few minutes until soft & mix all ingredients with love!
Pasta pesto (raw)
1.5 lb zucchini
20-40 fresh basil leaves
3 oz pine nuts
2 oz dry sunflower seeds, soaked in water (at list for an hour)
1 clove garlic
½ tsp black pepper
Juice from ½ a lemon
Pinch of salt
6 oz water
Method: cut the zucchini to a spaghetti shape (with a special shredder) or slice very thin.
Blend all the other ingredients to form a thick souse, mix with the zucchini.
If it is not for a detox time add more salt and some olive oil.

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DETOX PROGRAM

9 Day Detox Program

* For more information about sprouting: http://www.radiancedetox.com/udigal/sprout-

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specifically for you

Kapha balancing enema recipe

4 tbs fennel or cumin seeds (or a combination of both)

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This is a general list and may slightly differ

non-perishable Ingredients (that can be bought

1-2lbs Sunflower seeds

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1oz White pepper

Produce & Other perishable Ingredients:

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Tuesday morning shake/ Cumin Rice, Cumin Rice with red

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Saturday morning shake rice and green juice coconut carrot

Sunday Spice enema, meditation

Wednesday Exercise/walk, sweating

Thursday Coffee enema, meditation, liver oil patch

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Friday Sweating, breathing exercise

Sunday A walk, sweating

Liver Oil Patch

In order to apply the patch we need 3 items:

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Enema Self Application

What do we need for the enema application?

1. A warm room with easy access to the bathroom.

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An oil enema is a little different.

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Enema Decoction Recipes

(makes 2-3 cups)

½ cup sunflower seeds

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Few drops of natural vanilla extract (better without alcohol)

½ cup white quinoa

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Apple and Mung Bean Salad (breakfast)

½ cup dry mung bean

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Black lentils & Shitake kitchri

A whole meal in one pot, simple and delicious.

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Mung Beans with Persian Lemon/Lime

¾ cup dry mung bean soaked overnight

Indian chickpeas in tomato sauce (Chana Masala)

Great warming dish for a cool day, go’s great on rice!

1 cup dry chickpeas

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Basic Steamed Sprouted Rice

1 cup basmati brown rice

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Cumin Rice (Jira Rice)

1 cup white basmati rice

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Super simple, super delicious!

¾ cups dry green/brown lentils soaked for 6 hours

Makes 1 large serving dish

1/2 cup red lentils