Our Raw Vegan Students continue to amaze us. This is one example. Kerrie created, as one of her assignments, a 7-day detox diet plan.
It is so well researched, recipes included, that we just had to share it with you. Congratulations Kerrie on such fine work!
7-Day Detox Diet Notes:
It is extremely important that you do not eat any processed food, consume alcohol, or caffeine drinks, or smoke, while doing the detox program.
It would be beneficial to read through the recipes prior to starting the diet, so you can organize many of the ingredients prior.
Each day, it is important to drink at least 3 liters of filtered water and to not eat anything after 7.30 pm.
7-Day Detox Diet Plan
Day 1
Upon waking, drink a large glass of filtered water with the juice of ½ a fresh lemon. If possible, do some exercise, i.e. walking, jogging, bike riding, and finish with some gentle stretch exercises.
Drink filtered water through the day when you are thirsty, making sure to drink at least 3 liters by end of day. You can also drink herbal teas, i.e. licorice root, peppermint, chamomile.
Breakfast – Kale Green smoothie – Kale, apple pear, parsley, hemp seeds + fruit or veggie of choice, with small number of nuts/seeds
Morning snack – small handful of Brazil nuts
Lunch – Guacamole in lettuce leaves, season with a small amount of Himalayan salt/Celtic salt
Afternoon snack – one banana
Dinner – Raw spaghetti with “Meat Balls”, season with a small amount of Himalayan salt/Celtic salt. Do not eat after 7.30pm. If you need to drink, perhaps have a cup of camomile tea.
Day 2
Upon waking, drink a large glass of filtered water with the juice of ½ a fresh lemon. If possible, do some exercise, i.e. walking, jogging, bike riding, and finish with some gentle stretch exercises.
Drink filtered water through the day when you are thirsty, making sure to drink at least 3 litters by end of day. You can also drink herbal teas, i.e. liquorice root, peppermint, chamomile.
Breakfast – Strawberry Grapefruit smoothie + fresh fruit or veggie of choice + small number of nuts/seeds
Morning snack – hand full of Brazil nuts
Lunch – Raw Zucchini Hummus with extra veggies and half avocado, season with a small amount of Himalayan salt/Celtic salt
Afternoon snack – berry smoothie
Dinner – Cauliflower rice with fresh green salad, season with a small amount of Himalayan salt/Celtic salt. Do not eat after 7.30pm. If you need to drink, perhaps have a cup of chamomile tea.
Day 3
Upon waking, drink a large glass of filtered water with the juice of ½ a fresh lemon. If possible, do some exercise, i.e. walking, jogging, bike riding, and finish with some gentle stretch exercises.
Drink filtered water through the day when you are thirsty, making sure to drink at least 3 liters by end of day. You can also drink herbal teas, i.e. liquorice root, peppermint, chamomile.
Breakfast – Green tropical smoothie + fruit or veggie of choice and a small number of nuts/seed
Morning Snack – small handful of almonds
Lunch – Green wraps
Afternoon snack – small bowl of fruit salad (berries, mango, paw paw) with 2 spoons of coyo (coconut yogurt), or coconut cream
Dinner – Pesto and avocado fresh mini tarts with garden salad, season with a small amount of Himalayan salt/Celtic salt (excess tarts can be used for tomorrow’s lunch). Do not eat after 7.30pm. If you need to drink, perhaps have a cup of chamomile tea.
Day 4
Half-way point on your 7-day detox diet. Well done. This may be your hardest day to get through as your body will be rapidly starting to eliminate toxins, and you may start to experience some unpleasant symptoms.
Garlic and coconut oil are included in your meals, which will help to relieve possible headaches and stomachaches. Coconut oil, to give immediate energy and to help the liver detox, will also have a calming effect on the brain, and will help to suppress hunger.
Upon waking, drink a large glass of filtered water with the juice of ½ a fresh lemon. If possible, do some exercise, i.e. walking, jogging, bike riding, and finish with some gentle stretch exercises.
Drink filtered water through the day when you are thirsty, making sure to drink at least 3 liters by end of day. You can also drink herbal teas, i.e. liquorice root, peppermint, chamomile.
Breakfast – Kale and coconut smoothie
Morning snack – Small handful of Brazil nuts
Lunch – Pesto and avocado fresh mini tarts with sprout and garden salad, season with a small amount of Himalayan salt/Celtic salt (excess tarts from last night)
Afternoon snack – One banana with coconut cream
Dinner – Raw Vegetables and Cauliflower with Garlic Tahini Sauce & Chocolate pudding. Do not eat after 7.30pm. If you need to drink, perhaps have a cup of camomile tea. Tomorrow will be a fast day, drinking lots of water.
Day 5
Today is fasting day.
Upon waking, drink a large glass of filtered water with the juice of ½ a fresh lemon. If possible, do some exercise, i.e. walking, jogging, bike riding, and finish with some gentle stretch exercises.
Drink filtered water through the day when you are thirsty, making sure to drink at least 3 liters by end of day. You can also drink herbal teas, i.e. liquorice root, peppermint, chamomile.
If you feel you need something more than water/herbal tea:
Around Lunchtime – 2 glasses of watermelon juice
6.00pm if you feel you need something extra, drink a glass of fresh coconut water.
Congratulations, you have survived your fasting day of the 7-day detox diet, and you are well on the way to becoming healthier. Tomorrow is back to more delicious, nutritious, raw foods to help your body to continue to eliminate remaining toxins.
Day 6
Upon waking, drink a large glass of filtered water with the juice of ½ a fresh lemon. If possible, do some exercise, i.e. walking, jogging, bike riding, and finish with some gentle stretch exercises.
Drink filtered water through the day when you are thirsty, making sure to drink at least 3 liters by end of day. You can also drink herbal teas, i.e. liquorice root, peppermint, chamomile.
Breakfast – Spinach–apple smoothie + fruit or veggie of choice + small number of nuts/seeds
Morning snack – small handful of almonds
Lunch – Raw spacho soup, season with a small amount of Himalayan salt/Celtic salt
Afternoon snack – one banana
Dinner – Thai coleslaw (plenty left for tomorrow’s lunch), season with a small amount of Himalayan salt/Celtic salt. Do not eat after 7.30pm. If you need to drink, perhaps have a cup of chamomile tea.
Day 7
Your last day of your 7-day detox diet – yay! How great would it be to continue to eat healthy raw food on an ongoing basis?
Upon waking, drink a large glass of filtered water with the juice of ½ a fresh lemon. If possible, do some exercise, i.e. walking, jogging, bike riding, and finish with some gentle stretch exercises.
Drink filtered water through the day when you are thirsty, making sure to drink at least 3 liters by end of day. You can also drink herbal teas, i.e. liquorice root, peppermint, chamomile.
Breakfast – Detox Green Smoothie + fruit or veggie of choice and small number of nuts/seeds
Morning snack – handful of Brazil nuts
Lunch – Thai Coleslaw – sprinkled with hemp seeds
Afternoon snack – 1 apple, small handful of nuts
Dinner – soft mini Falafels with sprout and rocket salad. Do not eat after 7.30pm. If you need to drink, perhaps have a cup of camomile tea.
Congratulations… you have completed your 7-day detox, and I am sure you feel as though you have more energy, can think a little clearer, and now have the motivation to be more conscious of the foods you allow to enter your body. WELL DONE!
If you continue to eat a balanced raw diet, you will be providing your body with the best opportunity to automatically detox every day, allowing you to have the best chance to live a long healthy life, full of vitality, and clarity.
7-Day Detox Diet Recipes
Kale Green Smoothie
1 cup unsweetened almond milk (soak one cup of almonds overnight, rinse and blend, empty contents into a container straining through a milk cloth, squeeze pulp in cloth and refrigerate almond milk ready to use)
1 cup chopped kale
½ cup pineapple juice
½ cup diced pineapple
1 Banana
Method:
Blend ingredient in a blender until smooth – add a little water if you find it is too thick
Guacamole in Lettuce Leaves
2 ripe avocados
½ red onion, minced
1 ripe tomato, seeds and pulp removed, chopped
1 chilli, deseeded and finely chopped
2 Tbsps cilantro leaves, finely chopped (or parsley)
1 Tbsp of fresh lemon juice
Cos Lettuce leaves
Himalayan/Celtic salt & pepper
Method:
Peel and mash avocados using a fork, in a medium serving bowl. Stir in chopped red onion, tomato, lemon juice, cilantro leaves, chili, salt and pepper. Chill for 30 minutes to blend flavours.
Wrap two spoons of mixture in each cos lettuce leaf
Raw Spaghetti with “Meatballs”
1 large zucchini – if you have a spiral slicer, cut the zucchini into 3 pieces and use spiralizer to create spaghetti. Or, use a slicer or grater to make noodles.
Sauce
1 Tomato
½ red bell pepper
½ cup sun dried tomatoes, soaked
1 Clove garlic
1 tsp dried oregano
1 tsp dried basil
Himalayan salt/Celtic salt & Pepper
Method:
Soak the sundried tomatoes in water for about 30 minutes before making your sauce. Add all ingredients to your blender/food processor and blend until the sauce reaches a desired consistency. If you want chunky sauce don’t blend on high speed or for too long.
“Meatballs”
½ cup walnuts. Soaked for 6 hours in filtered water
1 stalk celery, chopped
1 Slice onion, chopped
¼ red bell pepper
1 clove of garlic, crushed
1 Tbsp virgin cold pressed olive oil
Dash of oregano and basil
1 cup sesame seeds
Himalayan salt/Celtic salt and Pepper
Method:
After soaking walnuts, drain and pat dry. Blend all ingredients in a blender, scrapping the mixture from the side and then continuing to pulse until you reach a chunky consistency, so mixture sticks together. Too chunky it will not stick and if you blend for too long it will turn into a paste so make sure you stop and check the consistency often. Roll into balls and roll in sesame seeds.
Arrange zucchini spaghetti on plate, pour over sauce and arrange the meatballs on top of sauce, drizzling a little more sauce over meatballs.
Strawberry Grapefruit Smoothie
1 Grapefruit, peeled, seeded and chopped
2 cups hulled fresh or frozen strawberries
1 Sweet apple, cored and chopped
1 inch fresh ginger, peeled and chopped
Method:
Combine all ingredients in blender, add 1 cup water and process until smooth.
Raw Zucchini Hummus
1 Zucchini, chopped
1/3 cup cold-pressed olive oil
1/3 cup raw tahini
3 Cloves garlic
3 Tbsp lemon or lime juice
Himalayan salt/Celtic salt and Pepper
Method:
Combine all ingredients together in a blender or food processor until smooth and creamy, season with salt and pepper to taste. Create a side salad of lettuce, rocket, tomato, baby beets and ½ avocado to enjoy with your hummus.
Cauliflower Rice with Fresh Green Salad
1 large cauliflower
3-4 Tbsps of nutritional yeast flakes
Apple cider vinegar
Extra virgin olive oil
Fresh herbs of choice, basil, parsley, cilantro, dill
6-7 green salad leaves
Juice of ½ lemon
1 Tbsp olive oil
Himalayan salt/Celtic salt and Pepper
Method:
Grate the Cauliflower, or pulse in food processor until rice like consistency, add nutritional yeast and season the mixture with Apple cider vinegar, olive oil and salt and pepper to taste, pulse to combine. Add chopped fresh herbs and pulse to combine being careful to not over process. Mix with Green salad leaves Lemon juice and olive oil to serve.
Green Tropical Smoothie
6 Romaine leaves, chopped
4 kale leaves, chopped
½ cup fresh parsley sprigs
½ cup chopped pineapple
½ cup chopped mango
1 inch fresh ginger, peeled and chopped
Method:
Combine all ingredients and ½ cup filtered water in a blender and blend until smooth, add more water if you feel it is too thick.
Green Wraps
Salad leaves
½ cup soaked hazelnuts
½ cup soaked sunflower seeds
½ cup soaked almonds
1-2 sticks celery, chopped
1/3 cup sliced olives
½ cup of filtered water
1 Tbsp olive oil
3 Tbsp lemon juice
green onions
Tomatoes for garnish
Himalayan salt/Celtic salt and Pepper
Method:
Process all ingredients except salad leaves, green onions and tomatoes in a food processor/blender until well mixed and suitable consistency. Spoon 2-3 Tbls into each collard green and tie with green onion and garnish with chopped tomatoes. Season with salt and pepper to taste
Pesto and Avocado Fresh Mini Tarts with Garden Salad
Tart crust:
2/3 cups almonds
4 Tbsp sesame seeds
4 Tbsp flax seeds, ground
4 Tbsp sunflower seeds, crushed
1 small garlic clove, grated
4 Tbsp extra virgin olive oil, cold pressed
2 Tbsp freshly squeezed lemon juice
Pinch Himalayan salt/Celtic salt and freshly ground pepper to taste
Tart method:
Place all ingredients in a food processor and blend until completely mixed. Divide mixture into two and then each lot of mixture divide into 3 equal parts, which will give you 6 mini tart cases. Brush with a little bit of olive oil. Press each into a tart shape and place in the fridge.
Filling:
3 Cups tightly packed fresh basil
1 small handful sunflower seeds
1 handful almonds
1 medium garlic clove, grated
4-5 Tbsp extra virgin olive oil
2-3 Tbsp lemon juice
1 Avocado
Extra lemon juice if needed
Himalayan salt/Celtic salt and freshly ground Pepper to taste
Filling method:
Add all ingredients except avocado, to a blender and blend until smooth. Mash together 6-7 tablespoons of pesto with one avocado. Season with salt and pepper and add extra lemon juice if required. Spoon mixture into tart bases and return to fridge. Serve cold with garden salad of choice (lettuce, sprouts, baby beets, olives, tomatoes etc.)
Kale and Coconut Smoothie
2 handfuls of Kale
1 Banana
1 cup coconut milk
2 scoops of pea or hemp protein
2 Tbsp coconut oil
Method:
Combine all ingredients in the blender, blend until pureed. Add ice if desired. You can substitute raw nuts of choice and also fresh ground coconut meat and filtered water for oil and milk.
Vegetables and Cauliflower with Garlic Tahini Sauce
Cauliflower:
2 cups of cauliflower, trimmed and chopped in the food processor with
1 garlic clove
Vegetables:
2 ribs of celery, sliced
½ red pepper, sliced
½ cup mushrooms, chopped
2 Carrots, grated
1 Scallion, sliced
Tahini Sauce
¼ cup raw tahini
2 Tbsp raw coconut aminos
1 clove of garlic
Method:
Blend together and garnish with raw sesame seeds
Chocolate Pudding
1 ½ cups nut or coconut milk
¼ cup chia seeds
1 tsp pure vanilla
1 Tbsp raw cacao powder
1 Tbsp maple syrup
Method:
Whisk all ingredients together in a bowl to thoroughly combine. Refrigerate for 1 hour and then whisk again. Pour into serving bowls and chill before serving, Garnish with berries.
Spinach-Apple Smoothie
2 cups water
2 cups spinach
1 Medium mango, peeled and chopped
1 Quince
1 Apple
1 medium banana
1 Orange, sliced
Method:
Blend first 6 ingredients in blender for 1 minute or until smooth, serve with orange slices
Raw Spacho Soup
1 whole large organic tomato
½ Lebanese cucumber
½ Red bell pepper
1 spring onion
1 splash of macadamia oil
Dash of paprika
Squeeze of lime juice (or lemon)
Himalayan salt/Celtic salt and freshly ground Pepper to taste
Method:
Blend all the ingredients together in blender until course and flowing, garnish with tomato or bell pepper and spring onion and season to taste.
Thai Coleslaw
½ cup raw cashews
½ cup lemon juice
2 tablespoons chopped ginger
½ Tbsp red chili
1 ½ Tbsp tamari
1 cup raw almond or peanut butter
½ head white cabbage, shredded
¼ cup red cabbage, shredded
¼ cup carrots, shredded
1 ripe Mango, cut into small dices
1 handful cilantro leaves
2 Tbsp honey or agave nectar (or a Tbsp stevia)
Method:
Cut the mango into small cubes, shred the cabbage and carrots. Blend at high speed honey, lemon juice, ginger, red chili and Tamari. Add the raw almond butter and blend at low speed to combine to a thick cake like batter consistency. Add water to thin if necessary.
Put cabbage into a bowl and massage through the blended mixture really well, add raw cashews and mango pieces. Place on plate and top with a few extra raw cashews and mango pieces and cilantro and basil leaves
Green Detox Smoothie
2 Oranges
½ pineapple
5 cups spinach
2 frozen bananas
2-3 dates
¼ cup packed peppermint leaves
1-2 cups water
Method:
Combine all ingredients in a blender and mix until smooth.
Soft Mini Falafels
1 ½ cups walnuts, soaked overnight
2 Cloves garlic, chopped
1/3 cup each fresh parsley, cilantro
1 ¼ tsp cumin
½ tsp dried oregano
2 Tbsp olive oil
½ tsp ground pepper
2 Tbsp water, as needed
Hemp seeds
Method:
combine the greens, oil, water, garlic and spices into a food processor and process until a paste/liquid forms, stopping to scrape down the sides as needed.
Once the liquid forms, add soaked walnuts and process until a dough forms. Be careful with the water, it is needed more to facilitate the processing than as a major component, too much water will make it too wet.
Scoop out and roll into balls and roll in hemp seeds. These taste very soft as is. Serve with a fresh salad of sprouts, rocket, cucumber, bell peppers, tomatoes and tahini sauce
Or if you prefer, place on the mesh sheet of a dehydrator tray and dehydrate at 105 overnight. The outer layer should be firm and almost crispy, the inside should be soft but dried.
Well, you have done an amazing job, Kerrie! This is a great 7-day detox diet 🙂