Cook Book

OPTIMAL DIET
Creative Plant Recipes To Help You Change Your Habits
 Intro
This is not just another casual recipe book. It is a guide for you how to make a lasting change in your diet and life. Because you are
here, it means you are looking for solution to some problem and you seek a way to solve that once and for good. Health issues can be
very disturbing in our regular life and often not allow to just continue without solving them first. That’s why I put together this eBook
with all my favorite recipes, to teach you how you can approach things differently. The key to health is our daily routines, not short
“diets”. The real change happens when we permanently replace our habits and adopt healthy practices into our everyday life. But I
also understand that we may not be ready to jump straight to easting just fruits and vegetables and it is actually smarter to do it slowly,
that's why I focus a lot on transition time, allowing our body to heal, detox and transform. You don’t have to change everything at once
and right away. You can take time. Time is very important part of the transformation. We must take time when we travel from one place
to another. This is a journey, just from the old version of you to the new one. A journey of accepting who you are, making observations
and learning what your body is telling you. Are you excited??!!!

Each recipe and idea added here is gradually teaching you how to replace the foods that you know and don’t want to miss. On many
given examples you can learn how you can actually turn almost each dish into a plant based version at the same time keep it low
processed and low fat, according to the basic rules of good digestion and healing. There are many dishes that we know from our
childhood or that became our favorites in our adult life. Their healthy versions may taste a bit different at first, but once you start
seeing the benefits of the change, you will love them more and more. Teaching our brain to find pleasure in healthy lifestyle is the key
to success. Slowly your tastes will change and you will appreciate and enjoy all the PLANT FOODs that you are going to make, because
they will make you feel good and this will override the cravings, the appetite and weakness for unhealthy foods.
Just practice that for a while and you will see the change happening :)
Nothing has happened overnight.
 Basics
This section contains some basic recipes and methods. Through the entire book, by practicing,
you will learn how to eat more mindfully, how to eat so your body will get rid of excess mucus (it’s
called mucus free) and your transformational journey will continue from now on.

If you are already following regular vegan diet, make sure to transition slowly into all unprocessed
foods and make everything from scratch at home, to avoid unwanted additives, especially sugar
and oil. You can begin also to introduce more root vegetables in place of starches, by following
the ideas in this book. Recipes in this eBook are either already mucus-free or they are
TRANSITION recipes, that you can use to slowly make the changes.
A lot of those recipes have no measurements or approximate. There is a purpose to it - cook with
your heart open, experiment and learn each time you make a recipe. It will be always refreshing
and new if you add a little bit of yourself to it :) trust me!
 Almond Milk
Almonds Water
Pinch of Pink Salt
1. Soak Almonds for 4 hours (you can use blanched or
regular almonds with the skin
2. Place almonds in the blender, add water (experiment with
proportions to make the right consistency for you, thicker
for a cream and thinner for milk)
3. Add a pinch of salt and blend on high speed until creamy
4. Strain, best is to use the straining cloth or bag.
5. Refrigerate immediately. Make daily for best freshness.
Next day home made milks can crumble if added to a tea
of coffee. Make sure to cool down your drink before
pouring the milk, to avoid crumbling :) it helps!
Coconut cream or yoghurt
Young Coconut
Water Pinch of Pink Salt
meat
1. Open young coconut. Enjoy the water (you can drink it and use regular
water for blending or use coconut water for blending. Taste will be a bit
different :) I always give coconut water to the kids and I use regular
water for mixing.
2. Place coconut meat in the blender, add water (experiment with
proportions to make the right consistency for you, thicker for a cream
and thinner for milk. I usually use coconut for cream or yoghurt and
make it thicker. But for chia pudding it can be thinner, so it’s less fatty.
3. Add a pinch of salt and blend on high speed until creamy
4. There is no need to strain, just blend it well.
5. Refrigerate immediately. Make daily for best freshness. I use it for
desserts, dressings and for cooking. For me it is not suitable for “coffee”.
 NUT FREE Granola 1 Granola 2

Mulberries Sesame seeds

Pumpkin Raisins
seeds

Almonds

Figs
Dates
Chia Coconut
Flakes
Sunflower
Seeds

1. Add all ingredients to a food processor

2. Blend till all the ingredients are mixed through and chunky (watch video)
3. Store in an air tight container, best in the refrigerator, to prevent rancidity (and mold or changing taste).
4. Make enough to last for a week, not for too long, for best freshness.
5. Change ingredients as you like, what you have at the moment and what’s your favorite.
6. Other great ingredients: walnuts, almond flakes, pecans, dehydrated apples, pears, etc
7. Do not use: cranberries, banana chips or other sweetened ingredients (read labels)
 Chickory Coffee
Chiccory
grinds Water
1. Natural coffee is a drink that stimulates the work of our organs, which
causes excessive use - mostly the adrenal glands, liver and kidneys.
2. Coffee dehydrates the body, you must top up the water additionally
3. Coffee has an antioxidant effect, so from time to time it is not quite bad,
but it puts the body in a state of stress and releases cortisol, which can
destroy our cells if we abuse the coffee everyday.
4. Coffee is addictive, because we get used to this stress and coffee quickly
recalls it and temporarily improves our mood, increases energy and
stimulates. We like this feeling and the smell of coffee reminds of it.
5. To set aside coffee, you must first introduce green juices, change some
other habits and replace coffee with something tasty, increase body
movement, and stay in the fresh air and especially in the sun more.
6. Preparation method: Brew a teaspoon of coffee traditionally or place it in
a coffee machine and brew it like regular coffee.
Carobella
Avocado Carob Powder Coconut Sugar
1. Portion: 1 avocado, 2 tablespoons of coconut sugar, 2 tablespoons of
carob powder, natural vanilla optional.
2. Blend avocado till creamy (you can use a regular mixer), add the rest of
the ingredients, blend again till fluffy, not too long.
3. Store in the fridge for up to 5 days, but the tastiest is fresh or next day.
4. Serve as a dessert that can be eaten 20 minutes after a meal or with
sour fruit such as: strawberries, oranges, pineapple, raspberries, kiwi,
currants etc..
5. Use in place of Nutella and nut butters, to satisfy the craving. Yummy
with crunchy sliced apples or pears.
 Basic Tomato Sauce
Tomatoes Carrots Celery Spring Onions
1. To make a big batch in advance is the best idea. Divide into single
portions, carefully pour hot into jars and turn them upside down to make
sure the lid will close. This preserves the content for a while. Still best.
To store in a refrigerator
2. Proportions: 2 pounds of tomatoes, 1/2 pound of each: carrots and
celery (also from juicing) and few bottoms of spring onions.
3. Using a tiny bit of coconut oil sauté the onions, add carrots and celery,
sauté for 5-10 minutes, until medium soft. Remove from the heat, cool
down and process in food processor.
4. Add tomatoes into a large pot over low heat. Add vegetable mixture and
cook together very slowly for 1hr or more, to reduce the juices. Make
sure it doesn’t bubble. If you don’t mind thinner sauce, you don’t need to
cook it that long. 10-20 minutes is also enough. Add pepper or salt
optionally.
5. To store it, use glass jars and the instructions in the point 1.
Basic Apple Sauce
Apples Water Cinnamon
1. To prepare a bigger batch in advance is the best idea. Divide into single
portions, carefully pour it hot into jars and turn them upside down to make
sure the lid will close. This preserves the content for a while. Still best is to
keep it in a refrigerator. Without doing that, it will still be fine in the fridge for
3-5 days, depending on type of apples and fridge temperature.
2. Proportions: 2-3 pounds of apples (skin on or peeled, up to you, you can
also add leftover apples from juicing), little bit of water to start, dash of
cinnamon, dash of salt, you can also add a nutmeg or cloves.
3. Simmer on low for as long as you are happy with the consistency. The lower
the heat and the shorter the time, the more nutrients. I usually cook till
apples fall apart and turn off the heat, keeping covered until cools down a
bit, or put hot into jars and they will still cook inside from high temperature.
Apples do not need long cooking at all.
4. Serve with oatmeal, bananas, or alone as a dessert. Great with banana ice-
cream and some carob sauce. (Recipe soon).
 Spinach Pesto a’la Bolognese Sauce

Carrots Leaks Mushrooms Cauliflower

Spinach or Kale Pine nuts Parsley

Tomatoes or
Celeriac Parsnip Chilli Organic Tomato Sauce
Black Pepper Garlic Basil

Basil

Oregano

1. Place all ingredients in the food processor. Mix until it
becomes a paste.
2. Check for saltiness and add a pinch and black pepper
according to your palate.
3. Refrigerate immediately. Make it as you need to use it
within 3-4 days.
4. It is a delicious addition to many dishes like: zucchini
pasta, zucchini lasagne etc.
5. You can also use steamed spinach, kale or broccoli if you
feel that raw pesto is too heavy on your stomach yet.
1. Peel all the vegetables and chop roughly.
2. Using a food processor, process into grainy texture each of them one by
one.
3. Start with a tiny bit of coconut oil on a pan and add garlic first. Do not burn,
just sauté lightly. Add slowly the rest of shredded vegetables.
4. Cook 10-20 minutes (depending on the amount) and add blended tomatoes
at the end or organic tomato paste or sauce if you are not reacting to those.
For now it is ok to use them. Best is to add a lot of fresh tomatoes.
5. Make more in advance, it keeps nicely a few days in the fridge. There are
few fun recipes to use that for dinner, just look up further (and videos)
 GUACAMOLE LIGHT AVOCADO DRESSING

Cherry Tomatoes Zuchini

Avocado Cherry Tomatoes Red Pepper Chilli Avocado

Scallion Lemon juice Scallion Lemon juice Cilantro

Cilantro

1. Mash avocados. Chop peppers, chilli, scallion and cilantro

1. Add avocado, peeled zucchini, lemon juice, scallion and cilantro to a
2. Add to a bowl, add lemon juice and salt if you wish (salt will cause water
food processor
to collect at the bottom, so if you are not using it immediately, add salt
2. Mix until creamy
later. Also try to use less salt, sprinkling on the top allows to minimize the
3. chop tomatoes finely and add if you desire (optional)
use of salt significantly
4. It is a delicious addition to salads, baked potatoes, zucchini noodles
3. Refrigerate and use within 1-2 days at most
5. Easy and fast to make on daily basis, tastes best when very fresh.
4. It is a delicious addition to many dishes
5. Easy and fast to make on daily basis
 Sprouting Seeds - BUCKWHEAT

raw unprocessed grouts sprouted grouts cooked sprouted grouts

1. Place RAW seeds (not roasted ones, the light-green ones) in a jar or a bowl, rinse a few times, but do not use too cold water. Fill the jar with
warm water, add a teaspoon of pink salt. Leave to soak for 7 hours, best to start in the morning.
2. After 7 hours rinse a few times and strain. Best to use is a fabric or plastic very fine strainer. Leave the grains in the strainer, covered with a
paper towel or a kitchen cloth. Stick into the place that is bit warm (oven is a good one).
3. By the next day you should observe little tails poking through the top of the grain. It is ready to cook. Use a part of it right away and keep the
rest uncooked in a glass jar refrigerated, to use within 2-3 days, they will still grow slowly in the fridge but no risk of bad bacteria. So you do
not need to make the other batch every single time.
4. Cook shorter then you would cook the unsprouted grains, because they cook very quickly. Also they taste better, not mushy, but more chewy
and firm.
5. TO MAKE IT EVEN MORE DIGESTIBLE - COOK AND LET COOL DOWN COMPLETELY, at least 1-2 hrs or longer, let’s say cook them in the
morning for lunch or dinner so you are prepared, WARM UP LIGHTLY BEFORE EATING. THIS HELPS THE STARCH TO CHANGE THE
COMPOSITION AND BECOMES EASIER TO DIGEST. IT WORKS FOR ALL STARCHES - GRAINS AND POTATOES.
 Transition
TransitionNOODLES
Noodles

raw zucchini and rice noodles noodles SOAKED in hot water soup with TRANSITION noodles
I find this method work pretty well to TRICK our brain :)
We fall into patterns and habits. We like to stay in our comfort zones. Well, nothing wrong with that, it is our
natural defense mechanism. How to use that method. Begin with adding just a little bit of zucchini to regular
noodles and mix them. Once you are comfortable with half‘n’half, begin to decrease the amount of regular
noodles. I think you will love how crunchy and not heavy are zucchini noodles compare to regular ones. You
can do the same with other foods. Add cauliflower rice to rice, add root vegetables to potatoes etc.
1. Peel Zucchini, using spiralizer, mandoline or even a vegetable peeler (for fettuccini), make “noodles”
2. Bring water to a boil (no salt). Add zucchini and rice noodles, cover with the lid and soak for 1-3 minutes (depending on the
instructions on rice noodles). If for any reason rice or bean noodles must be cooked, do not add zucchini right away, cook noodles
first and add it at the end, just for a minute to soften. Strain and serve with warm and tasty soup.
3. For transitioning: you can start with just a bit of zucchini added to noodles and as you continue, keep adding more zucchini and
reduce noodles. Until you are completely loving the zucchini noodles and feeling happy with it.
4. To improve digestion - prepare any pasta in advance (rice, bean, lentil, chick pea, peas, there are many gluten free options) and when
you start making this dish, just put both into hot water to warm up. This way starch in pasta is much easier to digest.
5. I WILL EXPLAIN THE DIGESTIVE PROCESS OF STARCHES IN LEVEL 2, when we are actually going to practice that a lot.
 Few Basic Salad Dressings

Vinaigrette
I recommend using a small amount of oil and diluting it with water and lemon juice. Good
proportion: 1 tablespoon of olive oil for 2 tablespoons of lemon juice and 3-4 tablespoons
of water. I give even less oil, just to taste. You can get used to it and prefer with time.

Olive Oil Lemon Water

Balsamic
NOTE - tomatoes we use dried, without oil,
such can be found in health food stores.
Italian Herbs Sundried
Water
Tomatoes Olive Oil Lemon

Sweet’n’Sour
Soak the dates earlier, or make a date paste
according to the recipe for apples with salty
caramel and use ready-made sauce.

Olive Oil Lemon Chilli Dates Water

Garlic
Coconut meat should be soft, because harder,
more mature has a lot of fat, then add less and
dilute with water. Aim for medium ripe coconuts.

Young Coconut Wild Garlic Black Pepper Lemon Water

Tahini-Lemon
Some people may be hypersensitive to sesame and some seeds.
so you have to watch if there are reactions. In this case, give up tahini, sunflower or
flax for some time. Replace with hemp hearts, that are usually very safe.
Lemon Tahini Water
Mayonnaise
You can add herbs, natural spices and salt here. It's a sauce
which I usually use for my salads, simply
I mix the avocado and lemon juice with a fork and it's ready.

Lemon Avokado Water

 Sweet Tooth
We like SWEET FLAVOR because it gives a sensation of happiness in our body, sweet foods release
endorphins, release dopamine and put us in a good mood. We are addicted to this chemical process -
not to eating sweets itself. Sweet taste is only "linked" in our mind as a trigger of those feelings.
Secondly it is a quick way to get energy and to feel refreshed quickly. Basically, that’s why we reach out
for sweets and for starchy foods, to feel full in the stomach and relaxed.
It helps us to take down the anger, sadness, forget about the problems for a while, bury regret, guilt, a
sense of harm, suppress hate or aggression.

I recommend replacing dishes with healthy substitutes first and satisfy those needs. Restrictive
approach and holding our desires will usually result in overeating, compulsive eating and failure. Here
you have some examples of easy and tasty simple dishes. Additionally start changing your habits -
more movement, more outdoor time, be more in nature, in the sunshine, quality time for yourself,
meditation, relax during the day (even for few minutes), sleeping habits etc.
It is only us who are responsible for our lives and we can start this change from ourselves, building
better and better relationship with ourselves and then with our loved ones.
 Transition Oatmeal 1
Ripe Apricots (or other Apples w/
Cooked Oats
Bananas subacid fruit) cinnamon
1. Boil water with a pinch of salt (optional)
2. Turn it off and add oats, stir, cover and let sit for 20 minutes. While
oats are soaking you can prepare the rest (you can soak oats
overnight before cooking them in the morning).
3. Mash bananas, slice apricots and warm up apple sauce (optional).
4. When the oatmeal has cooled down and thickened, pour into a bowl
and top with the rest of the ingredients.
5. The trick is to make less oats and add more fruit with time, to get body
used to eating just fruit for breakfast (watch video recipe).
Transition Oatmeal 2
Oats Blueberries Ripe Bananas Date sauce
1. Make oatmeal exactly the same way as the instruction on the
left. Mash bananas while waiting for the oatmeal to cool.
2. This time top with just banana mixture and blueberries.
3. Once you are comfortable without cooked apples, just add
bananas. Banana, apple, pear, are the type of fruit that can
be added to things like oatmeal in the morning, at this point
of the diet, for the purpose of transition to more fruit.
 Fruit Cereal 1 Fruit Cereal 2

Apples
Blueberries Spotty Bananas Raspberries Spotty Bananas Coconut Sugar

Pears Almond Milk Rawnola Chia Coconut Flakes Almond Milk

1. Slice all the fruits just the way you like. Slice apples thinly if you
don’t like them too hard
2. Add rawnola or sliced dates, figs and seeds if you dont’t have
rawnola ready
3. Pour the almond milk over the fruits and enjoy
1. Slice bananas and top with raspberries
2. Sprinkle with coconut sugar, chia and coconut flakes
3. Pour the almond milk over the fruits and enjoy

TIP: you can prepare the ingredients in the container and take milk in a separate jar. Pour over when you are ready to eat at work or on the go.
 NUT FREE Chocolate energy bars, candy or bliss balls

Mulberries Pinch of Pink Salt Carob powder Dates Cinnamon

1. Add all ingredients to a food processor

2. Blend till all the ingredients are mixed through and start to crumble and stick together
3. Put the mixture into the ziplock bag, let the air out and press firmly until you will make a bar. Slice into big and
small chunks. Wrap in parchement paper to have them to go. If you desire, roll them into balls and cover with
carob powder, coconut flakes or poppy seeds.
4. Store in an air tight container, best in the refrigerator, to make sure they are hard, also to prevent rancidity (and
mold or changing taste).
5. Make enough to last for a week or two, not for too long, for best freshness.
 Oranges with Cashew Whip
Soaked Cacao, cocoa nibs or
Oranges
Cashews Carob powder
1. Portion: amount of oranges: 2 oranges for dessert, 4-6 (or more)
oranges for a meal, 1/4 cup of soaked cashews, a bit of cocoa or
carob for sprinkling
2. Cut oranges into bite size pieces
3. Blend cashews with water for a cream sauce, the density you
like, it can be like cream and can reconcile like cream cheese.
4. We combine the ingredients before serving.
5. Sour fruits combine well with fats, you can do the same with
strawberries, raspberries, kiwi, pineapple, currants
6. Serve as an independent dish for afternoon tea or after sour fruit.
Chia Pudding
Chia Acid Fruits Plant MYLK
1. Portion: 1/2 cup almond or hemp milk (or melon milk - watch my videos) 2-3
teaspoons of chia seeds (depending on the density you like, but do not overdo
it), you can add a little coconut sugar for sweetness if you like.
2. Fresh plant milk (you can dilute it with water) mix with chia seeds, put in the
fridge for a few hours, you can mix it a few times in the meantime as it thickens
slowly. Set aside for 1-2 hours (prepare in advance is best, I do it the evening
prior to consuming).
3. Layer pudding in a bowl, parfait with acid fruits (orange, maracuja,
strawberry) and healthy fats (nuts, almonds, coconut flakes) - according to
FOOD COMBINING CHART
4. Serve as an independent dish for afternoon break or as a small addition
(desert) to a meal of sour fruit, e.g. oranges.
 Banana-Jam Coins
Bananas Plum Jam Hemp Hearts
1. Portion: any desired amount of bananas and homemade plum
jam or other cooked (or raw - mashed raspberries) fruit jam.
2. Prepare the jam beforehand: cook the plums, apples, berries or
pears on low heat so that they fall apart and thicken. You can just
mash some berries instead of cooking, to keep it all raw.
3. Cut the bananas into coins, top with fruit and sprinkle with hemp
seeds (a little) for decoration. Instead of fruit sauce, you can use
date paste or slices of other fruit
4. Serve as a separate dish for lunch or afternoon snack, or dessert
after eating sweet fruit.
Banana No-Oatmeal
Bananas Apples Berries Medjool Dates
1. Portion: 4-5 bananas, 1-2 grated apples, blueberries for
sprinkling, sweet or subacid fruit for garnish
2. Mash the bananas with a fork and combine with grated apples.
You can also throw everything into the mixer and mash it at low
speed, but not to smooth, only so that a lumpy mass resembling
porridge is formed.
3. Transfer into a bowl, garnish with sweet or subacid fruit: berries,
pieces of fresh dates, figs, pears, peaches, persimmon etc,
4. Serve as an independent dish or as a small addition to any meal
(for example few bananas, smoothie or grapes).
 Salty date caramel Ice-cream

Medjool Dates Water Himalayan Salt Sliced Apples Frozen Bananas Raspberries Date Sauce

1. Place dates in a jar, cover with water making sure they are covered,
but not too much. Soak them for few hours (I just put them for the
night into the refrigerator, works best).
2. Place dates with the water into the blender, add a pinch of salt if you
desire and blend on high speed until creamy.
3. Refrigerate immediately. Make it every week or so, for best freshness.
4. It is a delicious addition to ice cream, oatmeal, as a dip or sweetener
for many dishes.
1. Peel bananas, cut in half or into chunks, put into ziplock bags or containers and freeze
(best is overnight)
2. Remove frozen bananas from the freezer and taw on the counter for 5-10 minutes, not
too long.
3. Place them into the blender and blend on medium speed, using tamper to make sure
they are blended thoroughly or if you have an omega juicer, run through the juicer. Add
some young coconut for creamier texture and taste.
4. Freeze the mixture for 10-15 more minutes before serving.
5. Using a spoon arrange in bowls and top with berries, nuts, granola, date caramel,
coconut flakes etc.
6. Best eaten the same day, if you freeze them for next day, taw for 10 minutes before
eating.
 Banana Bread
Coconut, Almond Baking
Quinoa and/or Banana Flour Soda
Chia Bananas
1. Portion: 5-6 bananas, about 1 cup of mixed: coconut and almond flour, 1
teaspoon of baking soda, cinnamon, ground chia.
2. Blend or mash bananas.
3. Add flour, baking soda, chia and cinnamon. Add more coconut flour if it’s
too loose. Careful as it is very thickening.It really helps to make the muffins
more fluffy, while for pancakes add more almond flour than coconut flour.
4. Use this flour: coconut, almond, plantain or banana, chestnut, amaranth,
quinoa, tapioca, etc. to get a good dough density.
5. Bake ast160-170C, for about 45-50 minutes.
No-bake Brownie
Bananas Coconut Flour Carob Powder
1. Portion: 3-4 bananas, about 1/2 cup of coconut flour, 3-4 tablespoons of carob
powder, 2-3 table spoons of coconut sugar (optional), you can add almond or nut
flour, if you digest the nuts well.
2. Crush or mix bananas, add carob and flour until it thickens to such a mass that it can
be kneaded. Coconut flour gives dryness, so if we give it too much, it will lose its
taste, sometimes I give almond flour, but I rarely make cakes, so it's not a problem.
3. Instead of strawberries actually raspberries and blueberries are better, because they
are a better combination with sweet bananas (I sometimes add strawberries because
of the taste). Chill for 4 hours or best if overnight. Serve.
 Apple Tart Tarta z lodami

Coconut, Almond
Quinoa and/or Banana
Flour Bananas Apples Cinnamon Bananas Cinnamon Apples Sunflower seeds

1. Portion: 1-2 bananas, 1/4 cup of both: coconut flour and almond
flour, cinnamon, 1 teaspoon of ground chia or flax.
2. Mash bananas in a bowl, add cinnamon flour and knead the
medium-hard dough, if the bananas were large, add more flour
accordingly.
3. Roll out the dough to a thickness of ~5mm, preferably through
baking paper, then put apples cut into slices
4. Bake at about 160-170st, for about 30 minutes or when apples
turn a bit golden brown.
1. Bake the tart according to the recipe beside, instead or the coconut flour
for the base you can use ground sunflower seeds, mixed with 1 banana
and a teaspoon of ground chia or flax.
2. Wait for it to cool down and serve with banana ice cream and berries,
following the ice cream recipe.
3. Best if apple tart is slightly warm, not cold and not too hot.
 Salads
You can always upgrade those meals with herbs or additional greens. You can
also add or remove given ingredients. The meals in this ebook are just sample
ideas, to help you create your own.

Begin with cooked ingredients and add leafy greens. The salads that are 100%
raw can be a bit too hard to digest, so make sure to choose what you can easily
process at the moment. Keep observing how you digest the food that you
prepare.

Salad is a great meal to take to work, just do not add the dressing right away.
Keep it on a side (in a small container).
 FOODs for cold and warm SALADS and BOWLS:
Starchy Foods Non-starchy foods
GF Grains & Legumes Root Vegetables Nuts & Seeds Vegetables Fruits

Quinoa Sweet Potatoes Pumpkin Seeds Asparagus Tomatoes

Buckwheat Pumpkin Sunflower Seeds Zucchini Capsicum

Millet Squash Hemp Seeds Cauliflower Cucumbers

Amaranth Carrots Walnuts Broccoli Apple

Wild Rice Celeriac Goji Berries Green Beans Pear

Lentils Parsnip Pecans Green Peas Pineapple

Peas Red Beets Walnuts Mushrooms Grapefruit

Chickpeas Casawa Almonds Scallion Strawberries

Beans Rutabaga Coconuts Brussel Sprouts Orange

Lentils Turnip Pini Nuts Olives Mango

Broad bean Jerusalem Artichoke Brasil Nuts Avocado

1. RAW FRUIT - only add to raw dishes, mixing it with cooked food may cause bloating (use cooked fruit instead of raw), the exception it TRANSITION
OATMEAL for breakfast, that will help you to reduce and slowly remove grains from the menu. But still cook fruit for the oatmeal if you react too
much to raw fruit. Lightly steam apple, banana or pear.
2. Gradually reduce the amount of Grains and Legumes choosing more often Root Vegetables.
3. Make sure to eat enough and to feel full and not HUNGRY, because it will help you to continue. This is not a weight program and you can eat as
much as you need.
 Beet It Super Spinach

Kale or Romaine Walnuts Sunflower seeds Baby Spinach Avocado Sprouts

Cooked Beets Pear Goji Berries Sweet’n’Sour

Balsamic Vinegret Hemp Hearts

For the start, add quinoa, buckwheat or potatoes to your salads. Also steam spinach and kale in case if you feel that raw
is causing bloating or discomfort. It will pass with time as your body will adjust to eating more vegetables and fruits. Also
make sure you follow the rules of food combining. See: Food Combining Chart.
 Walnut Salad Spaghetti Salad

Butter Lettuce Chickory Arugula Tomatoes Butter Lettuce Capsicum Avocado Lemon Juice

Scallion Walnuts Lemon Vinaigrette Sun-dried Tomato Spices Sunflower Seeds Prunes

1. Chop Lettuce into stripes

Chop ingredients finely, mix in the bowl. I love to mash
avocado with lemon and just make a creamy mushy
salad, but it is up to you how to arrange it :)
2. Blend: 1/2 avocado, 1/2 capsicum, scallion, oregano, wild garlic, turmeric
powder, chilli, lemon juice, chia seeds, 1 prune, 2-3 sun-dried tomatoes, salt
into creamy sauce.
3. Pour sauce over lettuce and top with chopped tomatoes and roasted sunflower
seeds. You can also add: sautéed spinach or mushrooms for more taste.
 Sweet Potato Salad Asian Salad

Arugula Kale Sunflower sprouts Spiralized Carrots Spiralized Zucchini Sunflower Sprouts Mint

Sweet Potatoes Avocado Almonds Lemon Juice Bell Peppers Mango Almonds or Hemp Cilantro

Tahini Lemon

Keep in mind that RAW FOOD is triggering detox and for now please eat salads carefully, watching how your body will react.
Asian Salad is pretty advanced and make sure you are ok eating all raw meal. If not, remove mango and steam zucchini
noodles, so it is half cooked, for slower detoxing. Short steaming doesn’t kill many nutrients and it is ok for this LEVEL.
 Massaged Kale Salad Endive Side Salad

Kale Bell Peppers Cucumbers Lemon Juice

Hickory (Endive) Apple

Garlic Avocado Lemon Juice

1. Tear or cut Kale (using ceramic knife, not steel) 1. Slice Endives very thinly (using ceramic knife, not steel)
2. Add garlic and sprinkle with lemon juice, massage until becomes softer 2. Shred Apple finely
3. Arrange on a plater and layer with julienne peppers and cucumbers. 3. Mix together in a bowl, adding lemon juice to bring more flavors and
4. Top with Avocado Rose, for a final touch. optionally some salt.
5. You can also mix all together in a bowl (I prefer that way, more practical), but 4. You can make this salad warm or cold. At the beginning you can shortly toss
layer in a container to go, do not mix if you are taking it with you to work. it on a pan with a tiny bit of coconut oil, for 1-2 minutes, to soften the endive
 Quinoa Sushi
Lettuce Quinoa Avokado Cucumber
1. Portion: 1 cup of sprouted and cooked quinoa, 2-3 sheets of Nori ,1 julienne
cucumber, 1/4 sliced avocado, a few sliced leaves of lettuce
2. Apply the quinoa thinly on a Nori sheet, fill half the sheet
3. Arrange cucumbers, avocado slices and lettuce on top of quinoa
4. Roll it it tight enough to form a roll, moisten the tip so that it sticks together. Set
aside and roll up as many as you want to consume.
5. After a few minutes, cut into smaller pieces with a sharp knife
6. I suggest to use COCONUT AMINOS instead of soy sauce.
Massaged Base Salad
Salad mix 1/2 Avokado Lemon Juice Tomato Herbs
1. Wash and tear different kinds of lettuce and add it into a large bowl
2. Chop the chives, parsley and all the herbs you’d like to have
3. Mash avocados with a fork with lemon juice and pour onto lettuce
4. Massage the lettuce by hand to spread the avocado until the lettuce
leaves are slippery and slightly softened, and rather do it right before
serving, so it won’t become too soggy.
5. Top with tomatoes or: capsicum, cucumbers, carrots etc.
6. Transfer to a plate, sprinkle with hemp seeds and sprouts
 Eastern Cucumber Salad Simple Zucchini Salad

Coconut Cream Dill Cucumbers Romaine Lettuce 1/2 Avokado Zucchini Soaked Almonds Scallion

1. Portion: 5-6 (or more) young cucumbers, dill, fresh coconut cream, lemon juice,
pepper, salt
2. Process the cucumbers into thin slices (mandolin), sprinkle with lemon, lightly
salt (if you like crispy cucumbers add salt on a plate, at the very end),
3. Pour the coconut cream sauce, season with salt, lemon, pepper and dill (you
can mix all the spices into cream already, including salt)
4. In addition, sprinkle with dill on top for European flavor
5. Serve as soon as you combine ingredients, because cucumbers contain so
much water, before they release it and salad will become soggy.
1. Portion: 1 romaine lettuce, 1 zucchini, half avocado, soaked almonds or
cashews - your choice
2. Shred or tear the lettuce, mash 1/4 avocado, massage the lettuce with
chives or other herbs until avocado is mixed within and creamy
3. Cut the zucchini into slices and lightly fry in a small amount of oil (nibble)
until soft, salt a little at the end
4. Arrange everything on a large plate and cut it in!
 Warm Bowls
Those are great meals for lunch and dinner. Make sure to eat till full, so
you can take a decent break after meal and do not snack much.
Snacking disrupts digestion of previous meal and often leads to having
undigested food in the intestines. To avoid that is best to eat well at a
meal, so we are not hungry right after and reaching for food.
 Vegetable CURRY Ratatouille

Mushrooms Leeks Eggplant Bell Pepper Tomatoes

Sweet Potatoes

Carrots
Capsicum Broccoli Leeks Garlic
Zucchini

Mixed salad Turmeric

Coconut milk Thyme, Oregano, Coriander Fresh Basil

1. Chop all the vegetables into chunks (size is up to you)
2. Using a tiny bit of coconut oil, sauté garlic and leeks about a minute on
medium heat (do not fry, just lightly sauté).
3. Add rest of the vegetables and half cup of water. Simmer for about 15
minutes or until the sweet potatoes are soft. Turn the heat off and cool down
a bit. Pour fresh coconut milk (according to your preferences, but try to use
less coconut milk each time, to lower the fat amount.
4. Stir and enjoy with big green salad. During transition you can still add some
rice or yucca, each time use less rice and more sweet potatoes instead.
1. Chop all the vegetables into chunks (size is up to you)
2. Using a tiny bit of coconut oil, sauté garlic and leeks about a minute on
medium heat (do not fry, just lightly sauté).
3. Add rest of the vegetables and half cup of water. Simmer for about 15
minutes or until the eggplants are soft. Turn the heat off and cool down a
bit.
4. Serve with big green salad. During transition you can still add some rice
or yucca. After a while, each time use less rice and replace it with
squash or a sweet potato.
 Creamy salad with zucchini Sweet Potato Fries

Zucchini Leeks Romaine Sweet Potatoes Guacamole Turmeric

Cucumbers Avocado Quinoa

Hemp Hearts

1. Chop zucchini into cubes or any way you like it (cubes make this dish
fast to prepare), slice a piece of leek or use chive in place.
2. Using a tiny bit of coconut oil or olive oil, sauté vegetables for about 5
minutes on medium heat, do not fry, just lightly sauté, add a little bit
water if necessary, cook on slow until zucchini softens, just few
minutes. Sometimes I turn the heat off and keep the cover on for 5-10
minutes and it just cooks itself.
3. Serve with sprouted and steamed quinoa.
4. For transition towards grain free diet - slowly replace quinoa with
squash or yams.
1. Cut Sweet Potatoes into long stripes, like fries.
2. Spread fries on the parchment paper layered on the baking tray.
Preheat the oven to 100 (less heat is better).
3. Using a tiny bit of coconut oil, massage the pieces of potatoes to cover
them with a tiny bit of oil, for extra taste. Later we will stop using oil for
a while :) it is ok for now.
4. Bake until soft inside. On lower temperature it can take a bit longer, but
it will keep more nutrients for the beneficial bacteria.
 Baked Squash Two Variations

Kale Side Salad Turmeric Garlic Butternut Squash Cinnamon Endive Side salad Coconut Oil

1. Preheat the oven to 100C, lower temperature is better for preserving
nutrients (bake in regular temp. if you don’t have enough time)
2. Peel Butternut Squash, cut in a half and rub lightly with garlic, coconut
oil and bit of salt.
3. When Squash is part baked (not ready, but softer), remove from the
oven and cut into thin slices (the technique is shown on the video).
4. Add a bit more oil if necessary and put right back to bake until fully
ready, another 10-15 minutes.
5. Serve with Kale salad or any other salad of your choice, you can also
add some steamed vegetables.
1. Preheat the oven to 100C, lower temperature is better for preserving
nutrients (bake in regular temp. if you don’t have enough time)
2. Peel Butternut Squash, cut in a half and rub lightly with cinnamon,
coconut oil and bit of salt.
3. When Squash is part baked (not ready, but softer), remove from the
oven and cut into thin slices (the technique is shown on the video).
4. Add a bit more oil if necessary and put right back to bake until fully
ready, another 10-15 minutes.
5. Serve with Endive-Apple salad (raw or sauted) or any other salad of
your choice, you can also add some steamed vegetables.
 Basic Buckwheat Dinner Basic Quinoa Dinner

Cucumbers Massaged Lettuce Cucumbers Toasted Melon Seeds

Sprouted Quinoa
Sprouted Buckwheat Green Beans Chopped Scallion Radishes Lettuce
`

1. The idea is to use: portion of sprouted grains (buckwheat or quinoa), portion of
steamed vegetable, portion of massaged lettuce and portion of fresh sliced
vegetable (cucumber, carrot, radish or tomato etc). You can make few varietes
of that.
2. Steam sprouted grain, slice cucumbers, chop and massage salad with scallion
and avocado (the exact recipe in SALAD section), steam green beans.
3. Arrange it on a large plate, wooden bowl or as shown - use small separate
bowls to get a nicely served meal.
4. Enjoy.
1. The idea is to use: portion of sprouted grains (buckwheat or quinoa), portion
of massaged lettuce and portion of fresh sliced vegetable (cucumber, carrot,
radish or tomato etc). You can make few varietes of that.
2. Steam sprouted grain, slice cucumbers, chop and massage salad with
scallion and avocado (the exact recipe in SALAD section called Massaged
Salad)
3. Arrange it on a large plate, wooden bowl or as shown - use small separate
bowls to get a nicely served meal.
4. Enjoy.
 Soup Dinner Stuffed Cabbage Rolls

Cucumbers Massaged Lettuce Cucumbers Steamed Potato

Broth Veggies
Cauliflower Soup Zucchini Sunflower Seeds Chive Cabbage Lettuce
`

1. Cook or heat up soup from day before (any soup you like, this is just example) 1. You need a whole cabbage. Prior to making the recipe remove the core with
2. Meanwhile slice zucchini and sauté on frying pan, using just a bit of olive oil, turmeric sharp knife and put the entire cabbage into a big cooking pot with an inch of
and herbs of your choice, salt at the end. water in it, over with lid and cook cabbage for about 1 hr to soften the leaves.
3. Slice cucumbers or any other veggies 2. Once it cools down, remove leaves and cut off the hard rib, careful not to break
4. Roast some sunflower seeds or any other soaked seeds or use them raw the leaves as the will be used for wraps.
5. Massage lettuce with chive and avocado or season in your own way (recipe in Salad 3. Take all broth vegetables in the meantime, wash, peel, chop, season (salt,
section) pepper, turmeric, garlic, marjoram, bit of olive oil) and bake them for 30 minutes.
6. Arrange on a big plater or bowl 4. Baked veggies process in a bowl into a mushy texture. You can add quinoa
7. Enjoy! inside or buckwheat if you eat grains. Sprouted are best. MIx it.
5. Place each leaf and top it with mixture, roll it while folding the sides in.
6. Put leftover cabbage on the bottom of big pot, arrange one by one the rolls, try to
put them tight. Fill the pot with water up to half way. Cover with more cabbage
leaves, Add spices: salt, pepper, paprika, turmeric, herbs, bayleaf,
 Loaded Baked Potato 1 Loaded Baked Potato 2

Sweet Potato Mushrooms Sweet Potato Spinach Carrots Romaine

Leeks
Sprouts
(Chickpeas,
lentils, seeds)

Black Olives Cherry Tomatoes Spinach Cucumbers Leeks Light Guac Sesame Seeds

1. Preheat the oven to 100C, lower temperature is better for preserving nutrients
(bake in regular temp. if you don’t have enough time)
2. Poke the potato with a fork, to prevent cracking skin.
3. Place on a parchement paper and stick into the oven for 20-25 minutes.
Check, if you can easily poke the knife through, it is ready.
4. While potato is baking, sauté the mushrooms, sprouts and leeks, slice
tomatoes and arrange spinach on a plater.
5. During baking juices from potato will drip, so paper is recommended, also it
means it’s baked well.
6. Remove from the oven and set aside to cool down. Cut in a half and load with
sauted mashrooms and the rest of the ingredients.
1. Preheat the oven to 100C, lower temperature is better for preserving nutrients (bake
in regular temp. if you don’t have enough time)
2. Poke the potato with a fork, to prevent cracking the skin during baking.
3. Place on a parchement paper and stick into the oven for 20-25 minutes. Check, if
you can easily poke the knife through, it is ready.
4. While potato is baking, sauté spinach with garlic, julienne carrots, cucumber and
tear some lettuce.
5. During baking juices from potato will drip, so paper is recommended, also it means
it’s baked well.
6. Remove from the oven and set aside to cool down. Cut in a half and load with fresh
ingredients and cover with light avo dressing (recipe in BASICS), serve with sauted
spinach, sprinkle with sesame seeds.
 QUICK Carrots and Peas
Frozen Turmeric
Coconut flour
Carrots and Peas
Pumpkin Seeds
Butter Lettuce Sundried Tomatoes Cucumber (soaked)
1. Taw a bag of frozen peas and carrots on the counter for about 10-20
minutes. Preheat the skillet or pot, add tiny it of coconut oil and put the
carrots and peas in. Stir and cover, simmer on medium heat until hot and
carrots are soft. Frozen veggies cook faster then fresh, because the
cellulose is broken during freezing.
2. Meantime, arrange lettuce, cucumbers and sundried tomatoes in a bowl.
3. During transition you can add dressing and reduce with time, you can first
replace it with avocado for a while as well.
4. When peas and carrots are almost done, add 1 tbsp of coconut flour and
stir, cook for additional 3-4 minutes on low heat.
Cooked Zoodles (add-on)
Spiral Zucchini Spiral Carrots Sliced Leeks
1. Using a spiralizer, mandolin or just regular peeler, prepare noodles out of
vegetables, e.g. zucchini, carrots, kohlrabi, radish etc
2. Chop the leek into fine circles
3. Heat the frying pan, add a few drops of olive oil, stir-fry the noodles over
medium heat, stirring occasionally, but do not over crowd, to prevent water
release. DO NOT ADD SALT until the end of cooking.
4. When al dente, it can be served with tomato sauce, or pesto or just a stand-
alone pasta replacement, also for soups and salads.
 Bolognezz Endive Boats
Endives Spinach Bell Pepper
Bolognese Sauce Pesto Sauce Napa Cabbage
1. This is a great fast and fancy dinner the next day after you have made a Bolognese sauce. I
love it so much I am always making few different things with it. This is one of the versions
2. Take the Bolognese sauce from the fridge (or make one) and warm it up , take the pesto
sauce or make one (both recipes in the BASICs)
3. Open endives and peppers and make boats. You can go only with endives if you want to,
napa cabbage (the smaller leaves) make great boats as well.
4. Spread pesto on the bottom and fill up with warm sauce, sprinkle with shredded napa
cabbage on top. I enjoy it as I go, filling and eating at the same time :)
5. You can do a baked version. Just put in the oven for 10-15 minutes, if you wanted to give it
extra favor or just not ready for raw dishes yet.
6. For transition - eat some quinoa on the side to make sure you are not hungry, or even add
quinoa to the Bolognese sauce. Gradually reduce amount of quinoa until you are comfortable
with just vegetables.
Bolognezz Zoodles
Zucchini Carrots Bolognese Sauce
1. This is a fantastic dish for satisfying the cravings. It reminds of spaghetti so
much, but with time you may actually like this one even more, because it doesn't
make you feel stuffed and you can eat as much as you want!
2. Take the Bolognese sauce from the fridge (or make one) and warm it up.
(recipes in the BASICs)
3. Peel zucchini and carrots. Create noodles by using mandolin, vegetable peeler
or spiralizer (it can be a fettuccini or other shapes)
4. Serve with warm sauce.
5. You can toss the noodles on the pan to warm them up a little or stick into hot
water for 2 minutes and strain. To make more of a feeling of real pasta.
6. For transition start with adding some rice noodles or gluten free pasta mixed up
with zucchini, slowly add less of the pasta and learn to eat grain free version.
 Zucchini Lasagne
Zucchini Bolognese Sauce Pesto Sauce
1. This is another’s great, quick and fancy dinner to make with Bolognese sauce.
2. Take the Bolognese sauce from the fridge (or make one) and warm it up , take the
pesto sauce or make one (both recipes in the BASICs)
3. Slice zucchini using mandolin or just cut thinly with a knife. No need to peel, it’s up to
you. You can also steam sliced zucchini before layering or bake the whole thing for
10 minutes if you are transitioning and not ready for raw food yet. However the sauce
is cooked and it will work well as part-raw dish, very good for transition to raw (even
much later after the Green Fix).
4. Layer zucchini’s on a plate, spread pesto on the first layer, put second layer on top
and spread Bolognese sauce, continue until the zucchini slices are done. Top with
the rest of the sauce or pesto or fresh herbs.
5. If you want, you can take it to go, just pack all the ingredients separately, ready to
assemble, (spaghetti is easier on the go, but this you can take to a party and have a
fancy food but healthy while other stuff themselves and later feel tired and lethargic).
6. For transition - eat some quinoa on the side to make sure you are not hungry, or even
add quinoa to the Bolognese sauce. Gradually reduce amount of quinoa until you are
comfortable with just vegetables. If that helps, add a sweet potato on a side for
calories.
Cauliflower Pizza
Cauliflower Coconut Flour Ground Flax Dowolne warzywa
1. This is more of TRANSITION food, not every day, but when the cravings hit
sometimes it is worth trying to make, because it is still pretty light for digestion.
2. Take 1 cauliflower, cut off the florets (no stems), process in food processor, until
becomes grainy, add to a bowl, add 1/2 cup almond flour (or blend whole almonds)
and flax meal (do not add salt at this point). Knee to make a dough. You can squeeze
cauliflower through a cloth to reduce water content.
3. Press the dough onto parchment paper, layered on a baking pan, it is not as flexible
as regular dough, but will do the trick for pizza :)
4. Top with tomato sauce and herbs of your choice. Layer the toppings. My suggestion
is not too much, as the cauliflower bottom is pretty fragile.
5. Toppings you can use that taste good are: thinly sliced zucchini, mushrooms,
tomatoes, leeks, very thin broccoli, arugula or spinach after baking, olives etc.
6. For transition - you can add a little bit of coconut oil to the dough, for more rich
texture. Try to bake it lightly, lower temperature, do not burn it. Burned parts are hard
to digest and toxic (it's called acrylamide and it is like plastic)
 Cauliflower Rice Pumpkin Pureé

Cauliflower Garlic Turmeric Pumpkin Plant based milk (coconut)

1. Take a cauliflower, cut off the florets only, you can also use a frozen one (taw for
15 minutes prior to start). Using a food processor, turn the cauliflower into a grainy 1. Portion: 1 piece of pumpkin (can be roasted or steamed), 1/2 cup of fresh or
mixture. frozen vegetable milk
2. Add a tiny bit of coconut oil to a skillet (ceramic is best) and add some smashed 2. Peel the pumpkin, you can bake it whole and remove the skin after baking,
garlic (not too much), sauté on low heat for a minute. Do not burn! make it more convenient for you.
3. Add cauliflower to the pan and stir every minute, for few minutes. It will cook very 3. Transfer the pumpkin to a blender or mixer, add milk, a little turmeric, sweet
fast. Sprinkle with turmeric powder and if you need pinch of salt at the end, not paprika, pepper, salt, herbs as desired and mix to a fairly smooth mass.
too soon, as it will remove water out of the cauliflower and the taste won’t be as 4. Serve with salad as a side.
good. Frozen cauliflower cooks much faster.
4. Turn the heat off and serve immediately as a side to a salad or curry. It tastes
between rice and potatoes. Great transition food, to replace potatoes at the later
stage. Try it!
 No-meat balls
Sprouted Lentils Broth Veggies Cabbage
1. Proportion: 1 cup dry lentils, a portion of broth vegetables, spices, 3-4 cabbage leaves.
2. Soak the lentils overnight, then germinate 24 hours and finally cook briefly so that it is cooked,
not raw. We cool before joining the balls. Exact sprouting instruction in the BASIC section.
3. Peel the vegetables, cut it into smaller pieces, bake them about 30 minutes.
4. Put into a bowl: cooked lentils, baked vegetables (you can add ground flax for better
consistency) seasoning: turmeric, marjoram, ginger, pepper, sweet pepper, wild garlic, and
what ever you like of herbs, you can add cumin as to Falafels, to make it taste a bit alike.
5. Process everything with a hand blender or place in a large food processor. The mass can be
slightly lumpy, it does not have to be perfectly smooth. Up to your taste.
6. Form balls the size of a golf ball or as desired. I bake it sometimes as a Pate and cut.
7. We put the cabbage leaves on the bottom of the glass mold and balls on the cabbage, bake
for half an hour, turn the balls over and bake another 30 minutes, until they lightly brown
Mini Burgers
Carrots Soaked
Ground Flax
And Peas Sunflower Seeds
1. Proportions: 1 Package of frozen carrots&peas (frozen is best),
tablespoon of ground flax or chia, 1/2 cup of soaked sunflower seeds
2. Thaw vegetables a few hours prior to making the recipe
3. Place in the food processor: seeds and vegetables, mix to a fairly fine
mass, you can use a hand blender
4. Seasoning: turmeric, pepper, ginger, salt, sweet paprika, thyme, wild
garlic, chilli or black pepper if you want more spicy taste
5. Form small burgers or desired size patties and put on a fruit dryer, dry
for 2-3 hours until they are slightly dried and warm, you can also bake
at a very low temperature in the oven or bake normally but of course
much shorter and then they will not be raw anymore.
6. If you bake - do it for about 20 minutes using the classic method.
 Sprouted “Tortillas” Tacos and Pizza

Ground Flax Chive

Sprouted Buckwheat Turmeric Pink Salt Tortillas Variety of Vegetables

`

1. This is an invention that can replace bread, pancakes, pies, dumplings etc. 1. Chop, cut, dice and arrange vegetables on nice dish or board.
2. Put sprouted buckwheat in a blender, add a little water (not TOO much), ground chia seeds 2. You can make an All-You-Can-Eat buffet and each person will arrange
or flax, turmeric, for extra flavor and color you can add sundried tomato, pepper, piece of the tacos in their own style.
chive, wild garlic etc. 3. My children like it very much so I don't do it too often :) haha
3. Blend till smooth, you should get a consistency of yogurt or thick cream. 4. You can make a sauce out of avocado (guacamole) or blended
4. On a preheated ceramic pan add little of olive or coconut oil, then put a spoonful of dough cashews. The filling is free for you to decide :)
and spread it as thin as possible. I use rubber spatula for that as it is nicely flat. When it is set
5. You can also arrange them like small personal pizzas and bake shortly
(usually about 1 minute), flip over for 30-40 seconds to bake the other side and repeat the
just until the tomatoes are warm. Add avocado slice once it is baked.
same until all the dough is used.
5. Proportions: A glass of germinated buckwheat, 1/5 cup of water. Not too much water
because it will be too loose and will fall apart. Not too thick as you won’t be able to spread it.
You need to practice that and get better with time.
 Soups and Sides
The soup is quick comfort food. For several reasons: it is always tasty, it digests
lightly, it is easy to prepare, you can do a lot of it in advance and heat it up later,
you can take it with you, it satisfies most of the cravings. I like vegetable soups and
I recommend them as transition food, comfort food, slow down food.
Personally, I have a few favorite simple recipes or I make something out of nothing,
that is, the soup of the day, soup from what I have on hand, I do not invent too
much, but I stick to a simple, lean and healthy version. Good soup is not bad.
Soups are super friendly for lunch or dinner!
 Basic Vegan BROTH Tomato SOUP

Carrots Leeks Celeriac or Celery Carrots Leeks Celeriac or Celery

Parsley Root or Parsnip Chilli Bay Leaf Allspice Parsley Root or Parsnip Chilli Bay Leaf Allspice

Ginger Turmeric Cilantro or Parsley Tomatoes or

Ginger Turmeric Cilantro or Parsley
Organic
Tomato Sauce

1. In a large pot add a tiny bit of coconut oil, heat it up and add bit of garlic, leeks or scallions (up to you). Sauté for few minutes, making sure not to burn. Add water (estimate
the amount you like, watch video for more instructions).
2. Bring to a boil. Meanwhile chop/slice all the vegetables. Add them to boiling water. Add spices. Cook just until the vegetables soften. I usually cook for 5-10 minutes and turn
it off, keep it covered and it will cook itself from the temperature. This way we do not lose more nutrients.
3. This makes a basic broth. Use it as a side to salads (for slowing detox down and comforting), add other vegetables to make a flavored soup - add broccoli for broccoli soup,
add mushrooms, tomatoes, zucchini etc. Blend if you like creamy soups. REMOVE SPICES BEFORE BLENDING. The more vegetables the creamier the soup. During
transition you can add potatoes or rice. Replace it slowly with pumpkin, sweet potatoes or yams. If you are a pasta lover, use TRANSITION noodles method. Becasue it will
make the soup very low calorie, make the soup a side dish to baked potato, yam, sweet potato or pumpkin.
 Cream of winter squash Mushroom Soup

Squash or Pumpkin Basic broth Avocado Mushrooms Potatoes Carrots

Hemp hearts Fresh herbs Scallions Basic broth Fresh herbs

1. Those are two types of soups to make easily using a broth. When I do not have the broth, I simply use frozen broth vegetables and cook them
shortly before adding the rest.
2. First warm up the broth, add precut vegetables and cook on low for about 15-20 minutes, turn off the heat, cool down and blend or serve as it is.
3. Great vegetables for purée soups are: pumpkin, squash, carrots, green peas, cauliflower, sweet potato, brussel sprouts, tomatoes etc.
4. Great vegetables for chunky soups: mushrooms, leeks, carrots, cauliflower, beets, cabbage, peppers etc.
5. You can use FROZEN vegetables (easy and fast), just make sure: no added butter and what are the ingredients. Very often frozen mixed veg
contain potatoes or onion, so avoid those if you already are further into the process.
 Fruit Soup (Cherry)
Frozen Cherries Coconut Sugar (optional)
1. Portion: 0.5-1kg of cherries (the best ones are already very ripe in the season, but they
are also great frozen), water, a bit of coconut sugar to taste
2. We make that soup when we have lots of seasonal fruit and we almost can’t finish it. So it
is a way of preserving the fruit before the freezers. It actually also tastes nice.
3. In the pot, add cherries and small amount of water, about half way to the amount of
cherries, not too much, add a pinch of salt, 1-2 tablespoons of coconut sugar (optional).
The soups should come pretty intense color and taste. Often sugar is not needed. Just if
we desire a bit more sweet.
4. Bring to a boil, lower down and cook on very low for 30-40 minutes. I usually cook it very
slow, so you can’t see boiling, just water evaporating.
5. Serve as a compote or fruit soup. My mom used to add noodles there.
6. You can make the same dish with: strawberries, plums, cherries, pears or apples and
mixtures of these fruits. You can add: cinnamon, cloves or similar spices. You can also
add vegetable milk to make it pink and thicker.
Cauliflower Soup
Cauliflower Broccoli Carrots Basic Broth
1. Take basic broth and heat it up (or make one)
2. Cut cauliflower, broccoli and carrots into bite size pieces (or use a frozen mix)
3. Add vegetables into a hot broth and cook until soft, not too long. Practice turning
the heat off and cooking with the temperature in the pot, lid on.
4. For transition you can add a potato, rice or quinoa, and also a spoon or two of
almond or coconut cream, to make it thicker and tastier at first. Most important
you will start to love the soups and vegetables and build that positive connection
with those types of dishes. If you are transitioning to mucus free diet, blend some
of the cauliflower instead (the stems) and pour back. It will create a nice creamy
white soup, without any need of adding cream. Eat more soup if you do not add
any starch, to satisfy the hunger. You can also add a whole zucchini there and
then blend it to thicker the soup.
 I hope you like the ideas and recipes in this book. It is going to be your main
resource for the next couple of months of your transition. I want you to practice
the dishes that I proposed here and start making your own versions, the way
you like it. At the same time you will learn the rules, to improve your diet in the
future.
Lots of these recipes and advice are going to help you make your food after the
detox. It is Optimal Diet for everyday life. Ullenka’s Simple Daily Diet.

With Much Love!

–Ullenka