Day 1 kicks off with an immune boosting antioxidant rich smoothie, followed by a big crunchy salad for lunch, and finishes with an anti-inflammatory vegan soup.

Blueberry, ginger, goji, and turmeric add anti-inflammatory power to this filling smoothie. Hemp seeds and almond milk provide plant-based protein to help you start your day on a clean and healthy note.

blueberry goji smoothie

2 servings

2 cups organic baby spinach
1 cup frozen organic blueberries
1/2 frozen banana
1-inch knob ginger, peeled
1/4 teaspoon ground turmeric
1/2 teaspoon ground cinnamon
pinch black pepper
1 tablespoon goji berries
1 tablespoon Navitas Organics goji powder (optional)
2 tablespoons hemp seeds
1 cup unsweetened almond milk
1 cup coconut water

Blend all of the ingredients together in a high speed blender until smooth.

brown rice cake with almond butter

For a snack enjoy 1 brown rice cake topped with 1 tablespoon of almond butter and a dusting of cinnamon

Curry roasted almonds add a delicious texture and flavor to this loaded chopped salad.

Veggie Chop

serves 2

1/2 head of romaine lettuce, chopped
1/2 small head radicchio, chopped
1 cup cooked chickpeas
4 radishes, thinly sliced
1 small Persian cucumber, chopped
2 scallions, thinly sliced
1/2 avocado, cubed
1/4 cup raw almonds
1 teaspoon curry powder
1 tablespoon freshly squeezed lemon juice
2 tablespoons apple cider vinegar
2 teaspoons dijon mustard
2 tablespoons + 1 teaspoon olive oil
Salt and pepper to taste

If you want to make this salad even more hearty, add some good quality canned wild salmon or jarred wild tonno.

Preheat oven to 375 degrees. Line a sheet tray with parchment paper. Toss almonds with 1 teaspoon olive oil and curry powder. Toast in the oven for 7 to 10 minutes until fragrant and toasted. Don't wander off, they burn easily. Let cool and roughly chop or place in a bag or dish towel and lightly pound with a rolling pin.
In a large salad bowl, whisk together the lemon juice, vinegar, mustard, 2 tablespoons olive oil, salt and pepper to taste. Add the lettuces, chickpeas, radish, cucumber, avocado, and scallion and toss with dressing. Top with almonds and enjoy.

Ginger and spices add immune boosting qualities, and the spinach and beans make this hearty and robust stew a complete meal. The chana dal also works well served over brown rice. If you are not a fan of strong aromatic spices, omit the finishing oil, which is a combination of whole spices toasted in ghee and used to garnish and flavor the stew.

immune boosting chana dal with spinach

serves 4

2 cups chana dal (split chickpeas)
1 tablespoon olive oil
1/2 of a large yellow onion, chopped
4 cloves garlic, minced
1-inch knob of ginger, peeled and minced
3 medium sized carrots, peeled and chopped
1 teaspoon curry powder
1/4 - 1/2 teaspoon red chili flakes (depending on how spicy you like it)
Salt and pepper
8 cups water or stock ( I do a combo of both)
2 bay leaves
6 cups spinach

finishing oil (optional)

2 tablespoons ghee
1/2 teaspoon each: fennel seeds, cumin seeds, black mustard seeds, garlic granules, chili flakes

Rinse and sort through the chana dal.
In a large dutch oven, warm 1 tablespoon of olive oil. Add the onion, garlic, ginger, and carrots, and sauté for 8 minutes or until the onion is softened. Add the curry powder, red chili flakes, and a pinch of salt and pepper, and mix together for 30 seconds.
Add the chana dal, 8 cups of stock/water, and bay leaves to the vegetables. Bring to a boil. Reduce to a simmer and cook for 40 minutes. Remove from heat. Using an immersion blender or a potato masher, mash half the beans to thicken the stew. Mix in the spinach and keep warm.
To make the finishing oil, melt the ghee in a small sauce pan. Add the spices and toast for 30 seconds. Stir oil into dal, or top individual bowls with a preferred amount and serve immediately.

Need a refresher on the tips and tricks? Click here

Here is the menu! Feel free to mix it up and curate your clean up as you please. This is a guide to help motivate you to feel your best.