Creating your own New Year’s gentle cleansing experience for your Mind, Body and Soul.
Every "New Year" must resolutions are to a better and healthier lifestyle, represents rebirth, growth, and transformation, as well as the yearning for the healing of mind, body and soul. Moreover, after the frenzies of many dinner parties and holiday events, most of us feel our bodies running on empty, mentally exhausted and with cluttered spirits; subsequently this a great way to inaugurate the New Year, certainly with a well-justified “21-Days Raw Food Detox Resolution Challenge!" Why a challenge? Because for the next 21 days, with this raw food detox diet you will be requiring a hefty amount of self-motivation, strength, perseverance and determination. Therefore, finding a partner is strongly recommended!
Why raw food detox? Simple, is invigorating and instantly rewarding. In place of consuming processed foods, filling your body with toxins; making you feel sluggish and low, on a raw food detox you’ll be putting back in your body the freshness, health-giving, organic raw foods that will slowly cleanse your body of waste, leaving you with a clearer state-of-mind, energized, cheerier and overall feeling better than ever.
All my years of wellness and health involvement emerged from a vast variety of foundations, particularly from my own family inheritance, where healthy living is a result of accustomed 100% organic products; and most ailment cures are largely treated from DIY homemade recipes. Remembering when my grandma, a registered mid-wife and a nurse for more than 30 years used to say, “suitable soil, never a doctor”. This explains why growing up we had so many fruit trees, over 200 coconut palm trees, endless fields of flowers and so many herbal plants, providing us with enough healthy living thorough our lives, keeping prescription drugs null and away from us. The key-point-is: Starting a healthier New Year will mean “always preventing and never lamenting!"
A “raw food detox” ought to be done temporary, or you may find that you feel so good when eating raw foods that you want to make it your lifestyle, which is perfectly acceptable, too. However, it’s very important that you now where you are standing physically and emotionally. It’s key to consider reviewing with your primary health physician before engaging on any type of diet regimen, since dieting solely in raw foods may be contraindicated for some people with mineral deficiencies, which in any case can be supported with the right type and dosage of high-quality herbal supplements; nevertheless, some herbal supplements are not regulated by the Food and Drug Administration, and some could react with your system or other medicines you are taking.
As we decide to embark in this new journey of enlightenment and celebration, prior any resolutions, it’s important assessing our inner-self. During a detox or cleanse it is obviously essential to feed your body with as many healthy nutrients as possible, creating a hopeful effect just from the fact of feeling better, while eradicating harmful foods and liquids, hence, it’s very important to write and outline our unpretentious goals. What does this mean? It means defining the top three real compelling reasons, which will help us, stay focused and most likely succeed throughout the tough times. Make sure is not about losing weight just for the looks, but mainly feeling and staying healthy. In the short-term you lose the weight and next in the long-term what?
On this diet, we consume mainly fresh 100% organic fruits and vegetables, which are based primarily of water. While this is great for our bodies, it will take much of our commitment. Our bodies will be craving the waste is accustomed to, pretty much like when the smoker tries to quit smoking.
You may experience skin breakouts, headaches, and gassiness, fatigued and irritable. Caffeine withdrawal often causes headaches, and the increase of substantial fiber consumption may affect your gastrointestinal processes. This might make you think this detox diet is unachievable and no for you, but not to worry! These are just temporary side effects that typically go away on the second or even third day. Normally, the third day of continued healthy eating and by adding in some light exercising, many have found that they have never felt better in their whole entire lives. However, if these symptoms are too severe, unbearable, or last longer than three day, you may have to stop and gradually go back to your own healthy ways. You can go as far as you are able to handle it, but always remember in the end the 21 days will go fast, pre-planning is key, and also ask yourself who, where and how you will be able to complete it with.
A raw food detox diet such as this, could last from 3 days to a couple months, it is all based on your own personal preference and willpower. Obviously, the longer you cleanse, the more waste the body will be able to remove and the better you should feel.
Dr. Robert O. Young, Ph. D., creator of The New Biology, based on extensive nutritional microbiological work, says that “your health depends on the balance of an alkaline setting, created by eating foods such as avocados, tomatoes, and leafy green vegetables”, not to get into a complex scientific statement but he also mentions that, “the optimum 80/20 balance and regulating your body's acid vs. alkaline chemistry through simple changes in diet, will result in weight loss, increased stamina and a tougher immune system”.
Most raw food recipes are acceptable regardless of the detox approach you chose, the aim of the information below is to give your body an abundance of great nutrients, in a way that it will find easy and effortless to digest and utilize.
To make it easy and streamline your plan you can use the below “Hassle-free Healthy Grocery Shopping List” of common wholesome ingredients mostly used in raw food recipes, and where you can check and select your favorites. Additionally, you will be able to browse through 21 easy to make raw food recipes ideas and tips. Although, we suggest to pre-plan your meals, being on liquids on the first couple of days is recommended, since it will provide you with a faster and more effective jump-start in the cleansing process.
Note: Prior making any changes in your diet, please consult with your physician, even if is just temporary. This Blog is informational and not intended to be used for weight management, cure or treat any ailments. It is important that you try to accomplish your caloric intake up to normal standards. Be advice that some foods such as avocados, apples, figs, etc. in the grocery list, as well as the recipes provided below are Seasonal, considerably changing its nutritional value. Recipes are not required for detoxing, but just a general guideline displaying how creative you can be cooking with raw foods.
Hassle-free Healthy Grocery Shopping List ~ (To Print):
Alfalfa (sprouts, seeds)
Onions (all types)
Parsnips (high glycemic)
Peppers (all colors)
Banana (high glycemic)
Cranberries (fresh, dried)
Plums (fresh, dried)
Prunes (fresh, dried)
Coconut (fresh, dried)
Dates (raw, dried)
Figs (raw, dried)
Whey Protein Powder
Ki Sweet (made from kiwi fruits)
Bragg Liquid Amino/Gluten Free Soy Sauce
OILS & BUTTERS:
Coconut (raw oil, butter)
Olive (cold pressed)
Peanut (raw butter)
Any Organic Herbal Tea
Apple Cider Vinegar
Fresh Fruit Juice
Green Tea (a favorite)
Olives (all kinds)
Unsweetened organic shredded coconut
Veggies & Green Juices (unpasteurized)
21-Days Raw Food Recipes, Tips and Ideas:
- For juicing it is recommended, but not required to use a juicer instead of a blender.
- Planning ahead your daily menu for 21 days will help you stay focused.
- It is recommended that you start this program when there are no especial events coming up. Assisting to social gatherings may be too tempting and it will get you off focus.
- Remember to drink plenty of water (about a gallon per day), eat 5 to 6 small raw food meals a day, DO NOT consume coffee, if you do need to, have green tea instead.
- Buy “100% Certified Organic” foods.
- Be careful since some foods are toxic when eaten raw, such as alfalfa seeds/sprouts.
- Always remember to wash your hands before preparing any meals, and keep raw edibles always refrigerated.
- Apples and peaches are a great way to curve the sweet cravings.
- If you develop a strong desire for a warm cook meal, don’t cook any higher than 115 degrees, since anything over will destroy essential live enzymes.
- Walking is recommended; however, make sure to get enough rest avoiding unnecessary stress.
21-Days Raw Food Recipes Ideas:
1. Vegetable Super Flusher Juice Power: Serves 2
2 whole small cucumbers
3 celery sticks
2 handfuls of spinach
4 romaine lettuce leaves (romaine lettuce has more nutritional value than any other lettuce)
4 kale leaves
Add any other favorite greens!
Optional: parsley and fresh alfalfa sprouts. Add optional lemon juice to taste and prime pH to boost the alkalinity.
Juice it all with 50/50 ionized water and drink immediately.
2. Heal My Body Purifying Juice: Serves 2 ~ Great for cleansing and energizing your adrenal system.
2 cups of pineapple
1/4-cup fresh spinach
A handful of parsley
3 celery sticks
Juice all ingredients (putting celery last). Mix with ionized water to taste.
3. Super Anti-Oxidant Salad: Serves: 2
1/3 red cabbage thinly sliced
2 handfuls of spinach leaves
2 tomatoes, sliced
1/3 red onion, diced
2 spring onions, thinly sliced/shredded
1 cucumber, cut into thin matchsticks
2 carrots, cut into thin matchsticks or spiraled
1/2 broccoli, chopped very small
1 handful of beansprouts
1 handful of coriander leaves
1 Juice of a whole lime
Bragg Liquid Amino/ Gluten Free Soy Sauce
Optional: Add a handful of alfalfa sprouts and mixed edible flowers.
First, tear the coriander and squeeze the juice out of a whole lime and marinate for 5 minutes. Now slice, chopped and cut everything as indicated above. Simply mix everything together in a salad bowl adding the Bragg or GF soy sauce sparingly. Serve and eat immediately.
4. Avocado Monster Mash: Serves: 2-3
Chunks of 2 avocados
1 thin sliced red onion
Sea salt & pepper to taste
Drizzle of flax oil
Pinch of cumin and chili pepper or paprika
Optional: Add any herbs of your choice – coriander, basil, cilantro and/or parsley. Drizzle with the flax oil, and eat it alone or in a salad wrap to give it more substance.
In a bowl, mix together all ingredients with the avocado chunks, salt & pepper along with the cumin, chili pepper or paprika and any other favorite herbs. With a potato masher or large fork, lightly mash together.
5. Quick and Easy Creamy Mushroom Soup: Serves 2
4 cups of assorted fresh and firm mushrooms caps. (I think Shitakes add the most flavors). Chop and set aside a cup of mushrooms.
3 cloves of peeled garlic
4 celery stalks
1/2 cup - squeezed lemon juice
3 cups of almond milk
1/4 cup of olive or grapeseed oil
1½ - tsp. - sea salt to taste
Optional: A pinch of your favorite herbs.
1. Place all other ingredient in blender and process until desired consistency.
2. Add and mix chopped mushrooms in soup.
3. If desired, garnish soup with parsley and a drizzle of olive oil or any other of your favorite oil from the list.
6. Spectral Tomato & Avocado Soup: Serves 2-3 (a bit like gazpacho)
6 large ripe diced tomatoes
1 cup of mixed diced peppers (all colors)
1 ripe avocado
1/4-cup ground raw almonds (made by you in food processor or blender, not from packet)
1 cup any of your favorite herbs
Sea salt & cracked black pepper to taste
All you need to do is place all of the ingredients into a blender (leave a cup of chopped tomatoes and peppers out) and blend! Add and mix the left out diced tomatoes and peppers, garnish with favorite herbs and serve immediately!
7. Anytime Raw Oatmeal: Serves 2
1 tablespoon golden flax seed
2 teaspoons cinnamon
Optional: You can also make this recipe by replacing water with almond milk or any fresh juice.
1. Put the flax seeds in the water and let sit overnight.
2. Peel the apples and cut them in smaller parts (for the blender). Peel the banana en break in parts. Rinse the flax seeds.
3. Put all ingredients in a blender. This can be a hand blender or high-speed blender.
4. Add 1/4-cup water, just sufficient to let the mixture blend through. Consistency Texture depends on how much water you add.
8. Raw Food Vanilla Non- Dairy Yogurt: Serves 1-2
1/2-cup coconut water
1-cup young coconut meat
1/2-teaspoon vanilla extract
Optional: You can drink it as is or you can add a fruit of your choice. Think of peach, mango, lemon or pear. Just greatness!
Open the coconut with a cleaver; use caution not to get hurt or have someone that knows how to open the coconut for you. You could probably try your local farmer’s market or health store that already has the meat in a jar. Pour the coconut water in a blender and some or all of the milk. You should get the consistency of yogurt.
9. DIY Energy Bars: About 6 bars
1.5 cups chopped dates
1-cup nuts (i.e. raw cashews, almonds, raisings, unsweetened organic coconut flakes or raw nuts mix)
Pinch of sea salt to taste
1. Pit the dates, chop and place in a bowl and turn the dates into pasty dough. (Don’t use the blender since it sticks too much the blades).
2. Place the nuts in a food processor, hand slicer or do it by hand with a sharp knife or cleaver. Don’t chop too much to a powder; this bars taste much better with the crunchiness of the nuts.
3. Take the dough and make 2 long "sticks or snakes". Then flatten the top and edges with a wooden spoon. Cut each "square stick" into 3-4 pieces.
4. You may wrap each one in wax paper (or plastic wrap).
5. Store them in the fridge until ready to eat.
Tips: They travel pretty well and are a great afternoon pick-me up snack.
10. Delectable Potassium and Selenium in a Bowl: Serves 2
2 Portobello Mushrooms
2 tbsp. olive oil
Sea salt and pepper to taste
Wipe off the mushrooms with a cloth or vegetables brush (don’t use water). Toss all ingredients together in a bowl and marinate for 15 minutes.
Tips: You may eat it as a snack or by adding some chopped tomato, parsley, tamari, garlic, lemon, cumin and or cayenne pepper to the marinade and put it on a romaine lettuce leave, can serve as a raw vegan steak wrap.
11. Zucchini Spaghetti a la Raw Marinara: Serves 2-4
For the Pasta:
4 large zucchinis
Directions to make the Pasta:
There are quite few methods of making this delicious raw vegan pasta dish. You can use a peeler or a mandolin. Another way is using a spiralizer creating beautiful thin angel hair pasta (not an easy tool to use). Then put the pasta looking strands in a separate bowl over absorbent paper towel and sprinkle with a mixture of olive oil and some sea salt. Set aside.
For the Marinara Sauce:
6 large tomatoes
1 red sweet pepper
1/4-cup red onion, minced
2 garlic cloves
1/2 bunch fresh basil
2 tablespoons fresh oregano
1 tablespoon freshly ground black pepper
1/2-cup olive oil
1/4 cup lemon juice
4 dates, pitted
1-teaspoon sea salt
Directions to make the Marinara Sauce:
Blend all ingredients until creamy. Add water, if you feel the consistency is too thick. Serve by putting it on top of the zucchini pasta.
Optional: Consider adding toppings such as sliced olives, chopped tomatoes, onions or basil leafs.
12. Amazing Thai Coleslaw Splendor: Serves 4
1/4 cup red cabbage, shredded
1/4 head white cabbage, shredded
1/4-cup carrots, shredded
1/2-cup raw crushed cashews
1/2-cup of squeezed lemon juice
1 tablespoon chopped ginger
1/2-tablespoon chili pepper
1 1/2 tablespoon tamari
1-cup raw peanut butter
1 ripe diced mango
1 handful cilantro
1 handful basil
Sea salt to taste
2 tablespoons of agave nectar or stevia
1. Mix mango, cabbages and carrots in a bowl.
2. In a high-speed blender, puree the agave nectar, lemon juice, ginger and red chili. 3. Add the raw peanut butter and blend at low speed to combine, adding water to thin if necessary.
4. In a bowl fold and mix the mango, cabbage and carrots and the raw peanut butter mixture.
4. Add the crushed cashews and mango pieces, cilantro and basil. For more color, add a few more pieces of mango and or carrots.
13. Easy Does It Seaweed Salad: Serves as much as you like.
Any amount of Seaweed of your choice (raw, unroasted)
Raw sesame oil
Bragg amino or tamari
Combine stevia, sesame oil, Brag amino and lemon juice to taste. Mix in the seaweed. You can sprinkle sesame seeds on top.
14. Green on Greens Basil Avocado Salad Tray. Serves: 1-2
1 large cucumber (thinly sliced)
2 medium sliced tomatoes
1/2 large avocado diced
1 handful of chopped fresh basil leaves
Torn small pieces of whole leaf seaweed or kelp
Sea salt and pepper to taste
Layer the cucumber and tomato slices nicely on a tray. Top with the chopped avocado, seaweed or kale and basil. Sprinkle on the salt, pepper, and sea vegetables. You can drizzle olive oil or lemon juice to taste.
15. Easy Breeze Raw Tropical Fruit Salad: Serves 6
1/2 pineapple, peeled, core removed, chopped
2 papayas, peeled, cut in half, seeded, thinly sliced
1 banana, peeled, sliced
2 cups of watermelon
1 grapefruit, peeled, segmented
1 orange, peeled, segmented
1 star fruit, cut widthwise into 1/4 inch slices, seeds removed
1 lime, fresh squeezed
½ cup organic shredded coconut, optional
Optional: sprinkle with unsweetened organic shredded coconut.
Combine all ingredients in a large bowl, pineapple, papaya, bananas, watermelon, star fruit, and lime juice in a bowl. Refrigerate for 30 minutes to allow flavors to allow all the natural juice to extract. Just before serving, gently fold in the grapefruit and orange segments.
16. Raw Vegan Bruschetta: Serves: 2
3 tomatoes, chopped
2 cloves garlic, chopped
1 tbsp. olive oil
1 cup fresh basil, chopped
Juice of a lemon
Sea salt and pepper to taste
2 heads Endive, leaves separated
1. In a mixing bowl combine chopped tomatoes, garlic, basil, lemon juice, salt and pepper.
2. Scoop a tablespoon of the mixture on each endive leaf. Arrange on a plate and serve.
18. Kale Avocado Salad: Serves: 2
1 head kale (any variety is great), shredded
1cup of tomato wedges
1 cup of avocado chopped
2-1/2 tbsp. of olive or flax oil
1-1/2 tbsp. lemon juices
1 tbsp. sea salt
1/2t cayenne to taste
1. Toss all ingredients together in a mixing bowl, squeezing as you mix to ‘wilt’ the kale and cream the avocado.
2. For variation add favorite chopped fresh herbs or choice of any other diced vegetables. This dish is equally delicious with Swill chard or spinach instead of kale. Serve immediately.
19. Hummus without Beans: Serves: 2-3
2 medium zucchinis
1/4-cup olive oil
2 garlic cloves
2 squeezed whole lemons
3/4 cup of sesame seeds
1/2 tsp. of sea salt, pepper, paprika and ground cumin to taste
Optional: You can use this dip with anything you can imagine from raw crackers or raw tortillas topped with salsa, tomatoes, avocados, cilantro or other herbs and veggies, even on lettuce wraps.
Take zucchinis, olive oil, garlic cloves, lemon juice, sesame seeds, tahini, sea salt, pepper, paprika and cumin and place in a food processor and gently mix. That’s it!!
20. Raspberry Yen Applesauce: Serves: 1-2
1 apple, cored, peeled, and chopped
1 pint of fresh raspberries
2 dates, pitted
Place all ingredients in processor or blender. Process until smooth.
21. Raw Mango, Date, and Sunflower Tropical Energy Balls
1/2 cup crushed cashews
1/2 cup sunflower seeds
2/3 cup pitted dates
2/3 cup dried mango
1/2 cup unsweetened organic shredded coconut
1/2 tsp. vanilla
Sea salt to taste
2-3 tsp. water, if needed
1. Combine everything (except for the water) into a food processor and pulse until the mixture comes together in a slightly sticky ball. Add water as needed.
2. By hand make bite size balls and store in the freezer for 1 hour before eating.
Please feel free to add any recipes, tips or ideas to this plan. This is a group effort challenge! Thank you!
silje on July 31, 2014:
this looks great! how many raw meals do you recommend a day during the detox?
Lumarie on March 05, 2014:
Thanks for all the recipes.. I just started a 20 day raw food detox and your help is greatly appreciated.
Sandra Tribioli (author) from Florida on October 15, 2012:
Thank you Claudia! I'll look into your hubs too! :))
Claudia Tello from Mexico on October 13, 2012:
I love the idea of hummus without beans! I am looking forward to trying that particular recipe. In the meantime, I´ve included a link to this hub in my raw broccoli and cranberry salad hub, thanks!
Sandra Tribioli (author) from Florida on January 22, 2012:
Thank you! Making one change at the time always work for me. Coffee is not as terrible as other junk stuff we put in our bodies, so don’t worry enjoy your coffee while you eat more carrots. :)
Claudz (Inga) on January 13, 2012:
Excellent work Sandrita. I'm impressed and plan to incorporate recipe ideas into many of these ingredients which are staples. Coffee, I will have a hard time with. I love my one cup a day...
Thanks for the very informative and healthy tips.
Mario on January 06, 2012: