40 Days Fruit Feast Field Guide

The Guidelines…
• 3+ full days of consuming only raw or very lightly cooked fruits.
• No caffeine, no supplements, no powders.
• Drink lots of water and/or herbal teas.
• Spend time preparing meals rather than just eating whole fruits on the go.
• Eat throughout the day to ensure you stay satisfied and satiated.
• Don’t count calories and NEVER GO HUNGRY!

Why Fruit?
Whole fresh fruits are loaded with vitamins, minerals and enzymes. Fructose, the
sugar in fruits, is broken down and absorbed more slowly by your body than refined
sugars. The soluble and insoluble fibers found in whole fruits slow the absorption of
fructose even more, preventing the sugar “highs” and “crashes” that are synonymous
with eating processed sugars and starches. Fruit is more easily processed by your body
than denser fats and proteins, which takes much of the burden out of digestion. This
creates an environment for your body and gut to heal and detoxify.

Getting Ready to start your Fruit Feast…

Several days before you intend to start your Fruit Feast begin to introduce clean foods
such as broths, steamed vegetables, raw food, whole fruits, etc. Begin to eliminate red
meat, chicken, fish, dairy, sugar, alcohol and wheat. Above all, avoid having a “last
supper” and binging on “bad” foods. This will put a much higher workload on the body
during the beginning of the cleanse and usually results in more intense detoxification
symptoms.

Commit to The Guidelines for 3 days. Just 3 days. Don’t sabotage your success by
giving into cravings. It’s only 3 days. Shift the way you look at the foods you’re missing.
Bring awareness to what may be triggering these cravings. Make the decision to choose
fresh, nutrient dense, whole foods that build Optimal Health. Commit to these 3 days and
see where the journey takes you.

SHIFT food CHOICES from a place of RESTRICTION: “I want that, but I can’t have it”
to CHOICE: “I can have that, but I don’t want it.” This can be very powerful. Why is it a
hardship to give up foods that don’t make you feel good? Ask that question often and try
to find an honest answer.

If you have any health concerns that may be aggravated by the Fruit Feast, such as low blood
pressure or diabetes, please consult your doctor before making any drastic change to your diet…
this is available to practically everyone when low sugar options are abundant and blood sugar is
closely monitored where necessary.

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Day of Rest & Detox Symptoms
Consider taking a rest day on day two of the Fruit Feast. This is the day your body will
most likely begin adjusting to the change; when your body is going to start doing the
work. “Detox Symptoms” can show up such as nausea, dizziness, headaches, fatigue,
body aches and irritability. Not everyone experiences these symptoms and those that do
have them at varying degrees of intensity.

During your Fruit Feast, toxins stored in bodily tissues finally have an opportunity to be
flushed out. During their travels through your lymphatic and circulatory system, en route
to be released in your waste, these old toxins can temporarily increase inflammation and
that general sense of dis-ease. These symptoms signal that your body is doing the work
and should be not be cause to end the Feast. You are not “coming down with something,”
you are getting rid of something… The foods eaten during these 3 days are loaded with
vitamins, minerals and phytonutrients. Keep eating abundantly. Take rest and allow your
body to begin its healing process.

Hunger vs. Cravings

While on your cleanse try to detect the difference between hunger and cravings. Food
cravings are often more attached to emotions than actual physical hunger. No one ever
“needs” a piece of chocolate cake or some cookies. When your body is truly hungry, you
do need food to sustain it. Fat, sugar and salt cravings will subside during the Fruit Feast,
making the fruit diet more manageable – even enjoyable – as the physical benefits
become more evident. Snack a lot throughout the day so that you NEVER GO HUNGRY.
For some it is second nature to obsessively count calories or calculate macronutrients.
During the Fruit Fast give up calorie counting! If you EVER feel hungry, lightheaded,
foggy, weak, irritable, or worst ready to give up from “I can’t,” then EAT! Aim to consume
mostly low sugar, fresh, vibrant fruits and be a YES for eating ABUNDANTLY! What you
will likely realize is that whole foods fill you up and leave you satisfied much more than
processed, sugar laden options.

Coming off the Fruit Feast…

Many people feel lit up by day 3 of the Fruit Feast. Some people take longer to get
past the initial detox symptoms and general fog. Some people don’t feel much of
anything. If you feel like continuing past the third day, don’t be afraid to continue for 5 or
even 7 days. This is not intended to be an ongoing diet; but up to a week can be truly life
changing. The benefits may become more evident the longer your body has for a reset.
This is your choice; if you’re feeling vibrant and energized, then go for it! If you make it to
three days and feel complete, AMAZING! Success and failure are what you make of them;
follow through with the commitment made to yourself and your health. AND, go with the
flow if more seems right.

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 Like leading in, you need to ease your way out of the Fruit Feast. Gorging on meat,
wheat, dairy and sugar for your first meal back will only cause severe digestive distress
and all but nullify the benefits you received over the previous 3 days. Pizza and
cheeseburgers are the WORST choice; bread, processed meat, cheese and sugars all in
one gut punch. Begin slowly adding back the foods you have been eating all along, in
moderation, one by one. Listen to what your body is telling you when you start to
reintroduce foods. No food is inherently “good” or “bad” but start to be more honest
about how certain foods make you feel; both physically and emotionally. Eat simply, with
full consciousness.

The space created after the Fruit Feast is where the real magic happens. Get clear on
what areas of your regular diet are leading to Optimal Health and which are not. You be
the scientist. Experiment on yourself. If during your Fruit Feast you feel more energized,
your skin looks better, your digestion improves, you sleep better, your arthritis loosens it
grip, and your mood lifts; don’t glaze over that. If you add in some cheese and your skin
breaks out and joints start to hurt, acknowledge that. If you eat bread and your digestion
acts up again, don’t act like it’s a mystery. Food affects your mood. The health of your gut
and the food you put into it plays a key role in how your brain functions and deals with
stress. Drop those ingrained habits and choose to eat for Optimal Health.

Fruit vs. Veggie?

Fruits, biologically speaking, are “the vessels flowering plants use to spread their
seeds.” Vegetables are “the roots, stems, leaves, or flowers of a plant.” Simply put, the
presence of seeds, in most cases, indicates something is a fruit.

From a culinary standpoint fruits are generally sweet; many savory “vegetables” are
actually fruits. Vegetables are highly nutritious and should be a part of your regular diet.
During the cleanse, you are trying to lighten the load on your digestive system. Being the
roots, leaves, and stems of plants; vegetables tend to be much higher in insoluble fiber.
This can cause some digestive distress and is why they are avoided during the Fruit Feast.

For the Fruit Feast, only consume fruits that can be eaten raw or very lightly cooked.
Some fruits (or their seeds) in disguise include:

• Tomatoes • Coconut
• Avocados • Almonds
• Sweet & Hot Peppers • Hemp Hearts
• Cucumber • Pumpkin Seeds
• Zucchini (try them raw!) • Chia seeds
• Sugar Snap Peas
• Soy Beans (miso paste)

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High Sugar vs. Low Sugar Options
Which fruits you choose to consume make a difference. If you eat nothing but
bananas, mangoes, pineapples, melons and dried dates; you’ll likely spend 3 days on a
blood sugar roller coaster. Irritable, lethargic, foggy, weak and feeling bleak… Very
different experience from 3 days of zucchinis, cucumbers, citrus, avocados, snap peas,
green apples and raw seeds. These foods contain much less sugar and a little more fiber,
which makes all the difference in regulating blood sugar and keeping you energized and
invested.

You can still eat all those delicious sweet fruits! Remember, don’t count calories and
never go hungry. Challenge yourself to see how many bananas you can eat in one sitting.
It’s surprising how much more quickly whole foods fill you up! Enjoy all your favorite
sweet and tropical fruits during the Fruit Feast, just treat them like dessert. Not the
foundation of every meal.

Raw or Cooked?
Cooking any raw food deactivates enzymes and destroys some of the phytonutrients.
During your Fruit Feast, eat mostly raw or very lightly cooked fruits to maximize their full
detoxifying potential. Enzymes in raw foods can aid in their digestion and the
bioavailability of some nutrients.

Some people may have issues digesting certain vegetables raw; if so, try lightly cooking
them! Especially if you are doing the Fruit Feast during the winter months; don’t feel bad
about warming some of savory options over medium-low heat. You can warm the food to
make it more appetizing; no sizzle though… think just above body temperature.

Eat Fruit at its Prime!

Most of the produce sold in grocery stores is generally under-ripe. It’s very important
to consume fruit at its peak ripeness to optimize both taste and nutrient bioavailability.
Under-ripe fruit can be very hard to digest resulting in bloating and gas. Your bananas
should be deep yellow with a few brown spots on them… not green and starchy!

Plan ahead! Do your shopping several days before you begin to ensure your fruits are
ripe and ready to eat. Be aware that most fruits don’t ripen in the fridge, keep them at
room temperature. Placing certain fruits in a brown paper bag some bananas will also
accelerate the ripening process. This trick works for fruits like peaches, pears, avocadoes
and tomatoes. Once a fruit is at optimal ripeness, store it in the fridge to slow down
further ripening.

Not sure how to tell if a certain fruit is ripe? Google it! Some you need to smell, some
you gently press, some require only visual cues… Look it up, all the answers are at your
fingertips!

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Organic vs. Non-Organic?
Organic foods are better for your overall health as well as the health of the
environment. For foods to have Organic certification, they must be grown without
chemical fertilizers or toxic pesticides which is verified by a third party. Studies have also
shown that some organic foods have higher levels of nutrients than their non-organic
counterparts. In most cases, organic fruits just plain taste better too! If you can buy local
or from a farmer’s market; ask the farmer if they use pesticide. Many small farms use
very little or no pesticide, but to be “certified organic” they must pay a huge cost for third
party certification. Buy local with low pesticide over organic from the other side of the
globe.

That having been said, certain fruits contain much higher pesticide loads than others.
It is especially important to avoid excessive pesticide consumption during the Fruit Feast.
When shopping for your Fruit Feast budget to buy as much organic or locally grown
produce as possible. Good to note that allot of greenhouse grown produce, while grown
with fertilizer, will rarely be grown with any pesticides! The lists below from Global News
indicates fruits with the highest and lowest pesticide loads:

DIRTY DOZEN CLEAN 15

(buy organic whenever possible) (not as important to buy organic)

• Strawberries* • Sweet corn

• Spinach • Avocados*
• Nectarines* • Pineapples*
• Apples* • Cabbage
• Peaches* • Onions
• Pears* • Frozen sweet peas*
• Cherries* • Papayas*
• Grapes* • Asparagus
• Celery • Mangoes*
• Tomatoes* • Eggplant*
• Sweet bell peppers* • Honeydew melon*
• Potatoes • Kiwi*
• Cantaloupe*
• Cauliflower
* fruit • Grapefruit*

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Juicing or Smoothies?
Juicing removes virtually all the insoluble fiber and, in some cases, many of the
nutrients that concentrate in the skin; leaving the soluble fiber and sugars behind. The
result is much faster absorption of fructose into the blood stream. Smoothies, on the
other hand, contain both the soluble and insoluble fiber, as well as all the phytonutrients.
This keeps you feeling full and energized for much longer.

If choosing to juice, pick fruits with lower sugar content such as green apples,
cucumbers, and tart citrus like lemons and limes. Juices should be fresh and
unpasteurized in all cases. Pasteurization destroys the beneficial enzymes and many of
the phytonutrients found in fresh squeezed juices.

Chew your food… even your smoothie!

The human digestive system has evolved to start in the mouth. First, saliva contains
various enzymes that start to break down sugars and starches while food is being
chewed. Second, mechanical digestion from your teeth is of the utmost importance.
There are no teeth in the stomach, and stomach acid can’t break down large pieces of
food. When you swallow food without chewing, less of the nutrients are extracted and
bloating/indigestion become much more likely. If you have trouble digesting raw
produce, become more mindful of how you are chewing; if you are a “non-chewer,” this
shift can have astounding results.

When consuming liquid foods such as smoothies or soups, it’s essential to allow time
for them to mix with the saliva in your mouth before swallowing. Straws are even more
dangerous; essentially a tube right down the back of your throat surpassing much of the
tongue and any contact with saliva. If smoothies cause you to bloat, be more mindful
about how you consume them. Take a sip, set if down, swish it around your mouth to
savor the flavours, then swallow. Life changer!

An old saying goes “Chew your liquids and drink your solids;” this means allowing
liquid foods the time in your mouth to mix with saliva before swallowing, and to chew
solid foods until they are essentially a liquid.

No caffeine, no supplement, no powders.

It’s not to say any of these things are bad at all; but they do add a certain burden to
your system. Caffeine needs to be metabolized by the liver. If the liver is breaking down
and clearing out caffeine, other detoxifying jobs are put on the back burner until it’s out
of your system. The same is true for supplements. Protein/Greens powders (even vegan
ones) are a great addition to your regular diet and easy enough to digest, but are
processed and don’t lighten the load on your gut. Leave them out, it’s only for a few days.

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What about my prescription drugs or supplements?
Prescription medications should be taken as regular, unless recommended otherwise
by your doctor. Be aware that if diet improves, prescriptions often shift or become
unnecessary. Be in conversation with your doctor if you’ve made big changes and don’t
feel like your medications fit any longer.

What about PROTEIN?

Proteins and fats are much harder to digest than simpler fruit sugars and fiber. As a
culture, we are consuming far more protein than is necessary. Many studies have linked
excess protein consumption to a long list of chronic diseases. The World Health
Organization recommends only 0.8 grams of protein per kilogram of bodyweight, or 0.36
grams per pound. This amounts to: 56 grams per day for the average man and 46 grams
for the average woman. Most people consume 2-3x this amount.

Your body will not waste muscle or become protein deficient in a few days. Giving your
digestive system a break from dense cooked proteins allows it to focus on healing. That
being considered, there is still protein present in many fruits and all nuts/seeds!

Nuts & Seeds

¼ cup (60 mL) raw pumpkin seeds 16g protein
¼ cup (60 mL) raw almonds 12g protein
¼ cup (60 mL) raw hemp hearts (seeds) 12g protein
¼ cup (60 mL) raw coconut 4g protein

Fruits
1 medium pomegranate 4g protein
1 small zucchini 3g protein
1 cup (250 mL) blackberries 2g protein
1 tbsp (15 mL) miso paste 2g protein
1 medium avocado 2g protein
1 cup (250 mL) raspberries 1.5g protein
1 cup (250 mL) tomatoes (2 small) 1.5g protein
1 nectarine 1.5g protein
1 sweet pepper 1.5g protein
½ large grapefruit 1g protein
½ large mango 1g protein
1 cup (250 mL) diced papaya 1g protein
½ large cucumber 1g protein

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What about COFFEE?!?!

The primary purpose of the Fruit Feast is to give your body a break from usual daily
duties digesting the foods and drinks we ingest. Caffeine is a stimulant that needs to be
metabolized by your liver. Ingesting caffeine results in more work for the body,
ultimately lessening the benefits of the Fruit Feast.

Caffeine is a highly addictive substance and when consumed regularly our bodies
depend on it for energy. There is so much power in committing to giving up something
we feel dependent on. After the initial withdrawal symptoms, you will have renewed
energy and vitality. To lessen the headaches and fatigue associated with caffeine
withdrawals, gradually ease off coffee, tea or energy drinks leading up to your start day.
The longer you take to ease off caffeine, the less likely you are to experience any negative
side effects.

Have a plan before giving it up…

• 4-5+ days before aim to cut your coffee intake by half.
• 3 days before limit coffee intake to one small cup. Add 1-2 cups of green tea.
• 2 days before 1-3 cups of green tea. Add in hot lemon water.
• 1 day before 1-2 cups of decaf green tea. 1-2 cups hot lemon water.

The most common symptom of caffeine withdrawal is headaches. Try to push through
and let the headache subside on its own rather than giving in and having caffeine. Drink
lots of hot lemon water to stay hydrated! If the symptoms become unbearable, try having
a cup of decaf green tea and taking a quick nap; it still contains trace amounts of caffeine
but not enough to dramatically affect your detoxification. Do this only as a last resort.

* You can decaffeinate a regular tea bag yourself. Caffeine is water soluble; pour 1-2 tbsp
of hot water over the tea bag, wait 15-20 seconds, then dump that water off. You just
poured off 80%+ of the caffeine. Now steep the tea as usual and enjoy.

Drink LOTS of Water!

Aim to drink 1.5-2.5 Liters of water every day. Yes, you will likely go to the bathroom
more often than usual… but you’ll be flushing out toxins the whole time! Most people
are aware of the benefits associated with drinking plenty of water, but few people drink
enough. This is especially important during the Fruit Feast to help the body remove waste
and toxins. As your body dislodges and flushes out toxins, keeping yourself extra
hydrated is essential.

Avoid consuming large quantities of water just before, during or just after a meal. This
is another innocent mistake that can have a massive impact on digestion. Drinking lots of
water while eating dilutes acids and enzymes in the stomach, making digestion more

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difficult and less efficient. Imagine your stomach acid at its optimal pH, then you drink
500mL of water and dilute it considerably. This leaves your digestion lethargic, and make
you much more prone to bloating and indigestion. You can sip liquids with your food, just
be sure to consume larger quantities at least half an hour before or after a meal. It is next
to impossible to consume “too much” water during your cleanse if you follow this rule.

Hot Lemon Water is extremely beneficial during the detoxification process; studies
have shown it aids in digestion, balances pH levels in the body and helps flush out toxins
from the liver. Simply add several thin slices of lemon to a mug and pour over boiling
water. Be sure to thoroughly scrub the lemon first or use organic. Remove the lemon
slices after 2-3 minutes for a less bitter taste. Squeeze in more lemon juice if desired.
Make this to suit your own taste… a much longer steep with significantly increase the
beneficial compounds extracted from the lemon, but it will also make it totally
unpalatable to some people. If your teeth have acid sensitivity; drinking lemon water can
aggravate this. Carry a bottle of fresh water with you and regularly rinse after drinking
the lemon water to avoid sensitivity.

To Salt or Not to Salt?

Our bodies require a small amount of salt, about 500mg, every day for proper
biological functions to take place. This is especially true when losing salt rapidly by
sweating through a 60-minute hot yoga class! Every nerve synapse in the human body
requires sodium to fire. That having been said, the average person consumes nearly
double the daily-recommended intake of sodium. That’s over 4000mg! Start to bring
awareness to salt intake during the Fruit Feast. Cutting back sodium is not only good for
our overall health; it allows you to taste food more vibrantly.

Seasoning some of your food with a small amount of salt can be beneficial, but be sure
to measure. Limit salt intake to a maximum of ¾ tsp (3 mL) daily. Miso paste is also
allowed in moderation but is often very high in sodium. If you are consuming miso you
don’t “need” to add any salt to your food.

What the Heck is Miso?

Miso is made from fermented soy beans and has a lightly sweet and salty taste. It
contains all essential amino acids, making it a complete protein, and is a good source of
probiotics and B-vitamins (especially B-12.) Look for an organic, unpasteurized, and/or
low sodium variety if possible. Read the ingredients, some include rice which should be
avoided. Real unpasteurized miso should be refrigerated, not shelf stable. White miso
paste is most commonly used in making miso soup or broth, but any miso can be a
delicious option. Darker miso paste is generally less sweet and more salty; think
concentrated soy sauce flavour. Limit your consumption of miso paste to 2 tbsp (30 mL)
daily as it can be very high in sodium.

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Miscellaneous Tips…

• Make sure to leave the house well prepared! Bring a big bag of snacks and plenty
of food to make it through any meals or cravings.
• Apple cider vinegar is just fermented raw organic apples. Feel free to use it in
place of citrus juice when preparing recipes; or in any other way you usually
incorporate it into your diet. Buy raw, organic, unpasteurized with the “mother”
• Eat melon on its own, well before or after a meal. Melon is very easily digested
when consumed alone but can cause indigestion and bloating when mixed with
other foods. When it comes to melon, “Eat it alone or leave it alone”
• Like things spicy? Black pepper is a berry and cayenne pepper just crushed hot
chilies; both fruits! Sprinkle directly onto food. Try sprinkling cayenne on chilled
fresh mango! Or make the mango hot sauce recipe below…
• While raw almonds, coconut, hemp hearts and pumpkin seeds are technically
allowed during the Fruit Feast, try to limit their consumption to ¼-½ cup (60-125
mL) daily. These foods are very calorie dense and cause more strain on the
digestive system than whole fresh fruits. If you feel you need more protein from
physically exerting yourself on your mat… eat more!
• Coconut water is a good source of essential electrolytes and can be used in
moderation. Especially good after a hot and sweaty yoga class! Also, an option to
add to smoothies for added flavour and calories. Look for 100% coconut water,
NOT from concentrate, with no flavours, juices or preservatives added.
• Set aside the time to be with your food. Don’t look at preparing your meals and
snacks as a chore but rather a meditation. Enjoy the time spent washing,
chopping and eating. Chew your food thoroughly, savouring the flavours in every
bite.

Enjoy the Process!

Don’t go into the Fruit Feast feeling afraid, nervous or restricted. Get
excited about the healing you will be providing yourself. Enjoy the fresh,
healthy foods that are nourishing your body and soul. With some
determination and preparation, you will succeed and feel proud and
rejuvenated in doing so. Commit to your Optimal Health and there’s no limit
to what is possible! Namaste. ☺

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 Some Recipe Ideas to Get You Started
Below are some simple recipes to support and inspire you. Eating whole, minimally
processed fruits (apples, grapes, cucumbers, bananas, cherry tomatoes, etc) are one
possibility that can work. If you want variety and savoury options, these recipes are for
you! Follow them exactly or play and tailor to suit your own taste.

While herbs are not technically fruits, they are known to be very beneficial in
detoxification and can be used in some recipes to boost flavour. Onions and garlic are
especially difficult for many people to digest for many. Leave them out! Green onions are
listed as optional in some recipes; they are the easiest to digest. If you can leave them
out, great. If adding in a bunch of green onions over your Fruit Feast keeps you interested
and invested; add the green onions!

Fruit Salads
Fruit Salads are a great way set yourself up for success! Make 2-3 different fruit salads
on day 1 and they will last you for a couple different meals/snacks. Tossing chopped fruit
with a bit of citrus juice will slow browning considerably. Add banana just before serving.

Get adventurous, buy new fruits you’ve never tried. Avoid adding melon to fruit
salads… Keep the melon together for optimal digestion.

• Assorted oranges, grapefruit, tangerine, finely chopped lemon and/or lime.

• Pineapple, mango, papaya, orange segments, lime juice or fresh passion fruit.
• Green apple, kiwi, pear, and green grapes tossed with fresh lime juice.
• Strawberries, cherries, raspberries, and pomegranate arils.
• Pink grapefruit segments, blackberries, and avocado.
• Watermelon, cantaloupe, honeydew, and fresh mint.
• Peaches, nectarines, and blackberries tossed with fresh orange juice.
• Mango, tomato, fresh lemon juice, pinch of salt.
• ANY COMBINATION YOU LIKE!

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 Smoothies
Smoothies are an easy way to provide your body with fresh whole fruits conveniently
and quickly. During your Fruit Feast, you may consume two or more smoothies daily
depending on your schedule, exercise level and personal taste.

If you like colder smoothies, use frozen fruit or add ice cubes. Chop up your fruits
ahead of time and freeze in portions for your convenience. Buying pre-frozen fruit is an
excellent option but opt for organic whenever possible. Frozen fruit also thickens the
consistency of the smoothie so more liquid may be required when blending. If you’re not
a fan of banana, but want a thicker consistency; add in some peeled and chopped raw
zucchini… sounds weird but it works!
Coconut water can be a great option to add extra electrolytes and flavour; be aware
that is does add a fair amount of sugar. Use it in moderation. Coconut milk, almond milk,
soy milk… starting to get into a grey area here. Again, leave them out if you can; add
them in very limited quantities if it means staying committed. Go with homemade, or
organic with minimal extra ingredients if you decide to add them.

• Red Berry Banana – 2 bananas, 1 peeled seedless orange, and ¼ cup (60 mL) each
raspberries, strawberries, and cherries. Blend with water or coconut water.
• Green Fruits Smoothie – 1 cup green grapes, 1 green apple, cut in chunks, 1-2
peeled kiwis, ½ cup (125 mL) chunked zucchini, and 2-4 ice cubes. Blend with
water until smooth.
• Cranberry Orange – 2 bananas, 1 cup cranberries, 1 peeled seedless orange, juice
of 1 tangerine, tangerine zest. Blend with water or coconut water.
• Banana Blueberry Hemp – 2 bananas, 1 cup (250 mL) blueberries, ½ peeled
seedless orange, 1-2 tbsp (15-30 mL) hemp hearts. Blend with water or coconut
water.
• Tropical Fruits – 1 cup pineapple, 1 cup mango, 1 banana, juice of 1-2 tangerines.
Blend with coconut water.
• Avocado Banana – 1 banana, 1 ripe avocado, ½ peeled seedless orange, 2-4 ice
cubes. Blend with water or coconut water.
• Fuzzy Navel – 2 ripe peaches, 1 peeled seedless orange, 1 banana, juice of 1
tangerine, tangerine zest. Blend with water or coconut water.

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 Soups
Simple Miso Soup - serves 1
What you’ll need…
• 2 tbsp (30 mL) light miso paste
• 1-1 ½ cups (250-375 mL) recently boiled water
• 1 green onion, thinly sliced (optional)
• sliced chili, to taste (optional)
What to do…
- Add miso paste into a bowl or mug. Add 1-2 Tbsp (15-30 mL) recently boiled
water. Stir well until paste is fully dissolved. Add remaining hot water.
- Serve garnished with slices of green onion, if desired.
- The miso paste tends to settle as it sits, stir often while eating.

Gazpacho - serves 2
What you’ll need…
• 2-3 very ripe tomatoes, chunked
• 1 red pepper, seeded and chopped
• ½ English cucumber, chopped
• 1-2 green onions, optional
• ¼ cup (60 mL) chopped basil or cilantro (optional)
• 1-2 tbsp (15-30 mL) lemon juice
• 1 hot chili pepper, seeded and chopped (optional)
• pinch of salt or 1 tsp (5 mL) miso paste
What to do…
- Blend everything until smooth. Serve room temperature or chilled.
- For more texture, garnish with finely diced tomato, red pepper, cucumber and fresh
herbs, if desired.

Warm-ish Spicy “Cream” of Zucchini Soup – serves 2

What you’ll need…
• 2 cups (500 mL) chunked ripe zucchini, about 2 small zucchinis
• 1 cup (250 mL) warm water
• 2 green onions, thinly sliced
• ½ avocado
• 1 tbsp (15 mL) chopped fresh mint
• ¼ tsp (1.25 mL) sea salt
• cayenne pepper, to taste
• ½-1 cup (125-250 mL) recently boiled water
What to do…
- Blend all ingredients, except hot water, until very smooth.
- Stir through hot water, serve immediately.
- Garnish with diced fresh zucchini and chopped mint, if desired.

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Warm-ish “Cream” of Tomato Soup – serves 2
What you’ll need…
• 3 cups (750 mL) chunked ripe tomatoes, about 3-5 medium sized tomatoes
• 2 green onions (white part only), thinly sliced
• 1-2 sun dried tomatoes*, chopped
• ¼ cup (60 mL) hemp hearts
• ¼ tsp (1.25 mL) sea salt
• ½-1 cup (125-250 mL) recently boiled water
What to do…
- Blend all ingredients, except hot water, until very smooth.
- Stir through hot water, serve immediately.
* Ensure the sundried tomatoes only contain tomatoes and salt. no oil, no preservatives!
Often these are found in the produce section. If very dry, soak in warm water for 20
minutes before blending.

Dips
Guacamole – serves 2
What you’ll need…
• 2-3 ripe avocados, chunked
• 1 medium ripe tomato, diced (optional)
• 1-2 green onions (optional)
• 1 lime, juiced
• 1 jalapeno pepper, seeded and minced (optional)
• ¼ tsp (1.25 mL) sea salt
What to do…
- Mash avocados to desired consistency using a fork.
- Stir through remaining ingredients.
- Serve with cherry tomatoes, cucumber rounds or zucchini rounds.

Fresh Salsa – serves 2

What you’ll need…
• 2-3 ripe tomatoes
• 1 red pepper
• 1-2 green onions, optional
• 1 jalapeno pepper
• ¼ cup (60 mL) chopped cilantro, optional
• 1-2 tbsp (15-30 mL) lemon juice
• pinch of sea salt & pepper
What to do…
- Finely chop tomatoes, red pepper, green onions and jalapeno.
OR

14
(Fresh Salsa recipe continued…)
- Roughly chop tomatoes, red pepper, green onions and jalapeno. Blitz to desired
consistency in food processor.
- Strain off any excess liquid; reserve this to drink, it’s a spicy veggie cocktail!
- Stir through cilantro, lime juice, salt and pepper to taste.
- Serve with sweet peppers, and zucchini/cucumber rounds.

Fresh Mango Hot-Sauce/Dip – makes about 1 cup (250 mL)

What you’ll need…
• ¾ cup (180 mL) chunked very ripe mango
• ½ green onion (white part only), finely chopped
• 1-2 tbsp (15-30 mL) lime juice OR raw apple cider vinegar
• ½ tsp (1.25 mL) sea salt
• ½-1 habanero pepper, seeds & white membrane removed
OR
• cayenne pepper, to taste
What to do…
- Blend all ingredients together in blender or food processor until smooth. Add water
little by little, if necessary, to achieve desired consistency.
- Season to desired heat level with cayenne pepper. Add more lime juice or cider
vinegar to increase acidity.

Salads
Savior Salad - serves 1
What you’ll need…
• 1 ripe avocado, diced
• 2 tbsp (30 mL) fresh lime juice
• 1 cup (250 mL) ripe grape tomatoes, halved
• ½ English cucumber, chunked
• ¼ cup (60 mL) chopped fresh cilantro (optional)
• 1 green onion, thinly sliced (optional)
• pinch of sea salt and pepper
What to do…
- In a small bowl, mash 2-3 tbsp (30-45 mL) of the diced avocado. Stir in lime juice to
make a dressing.
- Toss dressing with remaining ingredients.

15
Green Goodness Salad – serves 1
What you’ll need…
• 1 medium zucchini, chopped
• 1 ripe avocado, diced
• 1 green onion, thinly sliced (optional)
• ½ green apple, diced small
• 2 tbsp (30 mL) raw pumpkin seeds
• 1-2 tbsp (15-30 mL) fresh lemon juice
• 1 tbsp (15 mL) chopped fresh mint (optional)
• 1 tsp (5 mL) raw sesame seeds (optional)
• pinch of sea salt and pepper
What to do…
- Toss together all ingredients. Serve immediately.

Lemon Pepper Beans & Peas - serves 2-3

What you’ll need…
• 1 cup (250 mL) sugar snap peas, trimmed & cut into bite-sized pieces
• 1 cup (250 mL) snow peas, trimmed & cut into bite-sized pieces
• 1 cup (250 mL) green/yellow beans, trimmed & cut into bite-sized pieces
• ¼ cup (60 mL) sliced or chopped raw almonds
• 1-2 tbsp (15-30 mL) fresh lemon juice, or to taste
• ½-1 tsp (2.5-5 mL) freshly ground black pepper, or to taste
• ½ tsp (2.5 mL) lemon zest
• pinch of sea salt
What to do…
- Can be served cold or warm. To serve as a cold salad; toss everything together in a
large bowl and serve immediately.
- Alternately, to a large sauté pan add trimmed and chopped snap peas, snow peas and
green/yellow beans. Over medium-low heat, gently warm through. There shouldn’t
even be much of a sizzle; just warmer than body temperature.
- Stir through remaining ingredients until everything is well mixed. Serve topped with
more chopped or sliced almonds, if desired.

16
 Meals
Zucchini “Noodles” with Warm-ish Raw Marinara Sauce – serves 2
What you’ll need…
for the “Noodles”…
• 2-3 medium zucchini, ends trimmed
• pinch salt
for the Sauce…
• 2 cups (500 mL) chopped ripe tomatoes, about 2-3 medium tomatoes
• 1 red pepper, seeded and roughly chopped
• 3-5 sundried tomatoes*, roughly chopped
• 1 green onion, sliced (optional)
• 2 tbsp (30 mL) chopped fresh basil (optional)
• 1 tsp (5 mL) chopped oregano (optional)
• ½ tsp (2.5 mL) chopped rosemary (optional)
• ½ tsp (2.5 mL) sea salt
• cayenne pepper, to taste (optional)
• hemp hearts, to garnish (optional)
What to do…
for the “Noodles”…
- Using a vegetable peeler, slice zucchini into strips lengthwise. Pile these “ribbons” on
top of each other; using a knife, slice into thinner “noodles” lengthwise. If you have a
vegetable spiralizer, use that!
- Toss noodles with a pinch of salt in a mesh strainer. Let drain for 10 minutes; save this
liquid and drink it!
for the Sauce…
- In a food processor or blender, blitz together all ingredients until desired texture is
reached. Shorter for a “chunky” sauce, longer for a smoother texture.
- Serve as is, or warm in a saucepan until just warmer than body temperature.
* Ensure the sundried tomatoes only contain tomatoes and salt. no oil, no preservatives!
Often these are found in the produce section. If very dry, soak in warm water for 20
minutes before blending.

17
Sort-of Sautéed Mediterranean “Veggies” – serves 2
What you’ll need…
• 1 medium zucchini, cut into chunks
• 1 yellow pepper, cut into chunks
• 1 cup (250 mL) green beans, cut into pieces
• 2-3 green onions, sliced
• 1 cup (250 mL) small tomatoes, cut in half
• 1 tsp (5 mL) chopped thyme (optional)
• ½ tsp (2.5 mL) chopped rosemary (optional)
• ½ tsp (2.5 mL) sea salt
• cayenne pepper, to taste (optional)
• chopped parsley, to garnish (optional)
What to do…
- Toss together all ingredients in a large sauté pan.
- Over medium-low heat, gently warm through. There shouldn’t even be much of a
sizzle; just warmer than body temperature.
- Serve immediately topped with chopped fresh parsley, if desired.

Desserts
Banana “Soft Serve” – serves 2-3
What you’ll need…
• 4-6 ripe bananas, peeled, thinly sliced and frozen
• 2-3 Tbsp (30-45 mL) orange juice or coconut water (optional)
• vanilla bean powder (optional)
• food processor or high-speed blender
What to do…
- Chill serving bowls!
- Place frozen bananas, and vanilla if using, into food processor. If frozen very solid,
thaw for 5-10 minutes.
- Be patient and blitz until a smooth “soft serve” forms, adding liquid as needed to
achieve desired consistency. Don’t add too much, just be patient. ☺
- Transfer to chilled bowls and serve immediately or freeze further to firm it up.
- Serve topped with fresh/frozen berries, chopped fruit, cacao nibs, hemp hearts,
chopped almonds…
Alternately…
- Place frozen bananas into high-speed blender. Process using the plunger until smooth
“soft serve” forms. This happens quickly and shouldn’t require adding any liquid.

*This process also works with partially-thawed frozen mango chunks,

strawberries, pineapple… anything you want for instant sorbet!

18
Berry Cherry Sundae Sauce
What you’ll need…
• ½ cup (125 mL) strawberries, fresh or thawed frozen
• ½ cup (125 mL) pitted dark cherries, fresh or thawed frozen
• 1-2 tbsp (15-30 mL) orange juice
• pinch vanilla bean powder (optional)
• tiny pinch of sea salt
What to do…
- Blend all ingredients until very smooth.

Basic Baked Apples – serves 2

What you’ll need…
• 1 sweet apple
• ¼ cup (60 mL) raisins or currants, soaked in hot water
• ¼ cup (60 mL) chopped walnuts
• cinnamon, to taste
What to do…
- Preheat oven to 350F. Line a small baking tray with parchment paper.
- Cut apple in half from top to bottom. Use a small spoon or melon baller to scoop out
the core. Transfer apple halves to prepared baking tray; if they won’t sit flat with the
cut side up, trim off a small slice to create a flat surface.
- Drain soaked raisins or currants. In a small bowl, toss together soaked
raisins/currants, chopped walnuts and cinnamon. Evenly divide mixture between two
apple haves. Loosely cover with foil or parchment paper. Bake for 30-45 minutes or
until apple is tender. Uncover for the last 5-10 minutes of baking to brown the top.

Quick and Easy Snack Ideas…

• Crunchy dippers – slice up several zucchinis, cucumbers and assorted sweet peppers
to have on hand. Perfect when you want a quick crunchy snack!
• Sugar snap peas – buy the prewashed, stingless ones to cut out all the work!
• Wash all your fruit after shopping so it’s that much easier when you want to eat it.
• Drizzle half an avocado with lime juice, sprinkle over salt and cayenne to taste.
• Frozen grapes; wash then toss in the freezer; eat in moderation, addictive!
• Berries and mini tomatoes are prefect snacks for on the go; zero prep required.
• Bananas come in their own wrapper and will keep you full for a while. Due to their
caloric density, limit consumption to 4-6 per day during your Fruit Feast.
• Emergency sugar craving fix… To be used only in emergency situations and under
supervision. ☺ Remove the pit from a soft Medjool date, press in 3 raw almonds
and/or a couple pieces of raw coconut, close the date back up and enjoy! Highly
addictive! One or two is more than enough, don’t go crazy. You absolutely do not
“need” this, leave it out to get the most from your Fruit Feast. If you are about to eat a
snickers bar and this saves the day, SUCCESS!

19
 Sample 3-Day Meal Plans
Super Simple
Prepare 5 simple recipes in bulk on day one and alternate them over the 3 days…

Day 1 Day 2 Day 3

Breakfast - hot lemon water - hot lemon water - hot lemon water
- any smoothie - any smoothie - any smoothie
Snack - fruit salad #1 - fruit salad #2 - fruit salad #1
- raw nuts or seeds - raw nuts or seeds - raw nuts or seeds
Lunch - Green Goodness - Warm-ish “Cream” - Green Goodness
Salad of Tomato Soup Salad
- whole fruit - whole fruit - whole fruit
Snack - Guacamole with - Guacamole with - Guacamole with
Crunchy Dippers Crunchy Dippers Crunchy Dippers
- any smoothie - any smoothie - any smoothie
Dinner - Warm-ish “Cream” - Green Goodness - Warm-ish “Cream”
of Tomato Soup Salad of Tomato Soup
- whole fruit - whole fruit - whole fruit
Snack - fruit salad #2 - fruit salad #1 - fruit salad #2
- hot lemon water - hot lemon water - hot lemon water

20
 Lots of Variety (more prep work..)
If you like to cook and want more variety; try preparing more options.

Day 1 Day 2 Day 3

Breakfast - hot lemon water - hot lemon water - hot lemon water
- Blueberry Banana - Simple Miso Soup - Green Fruits
Hemp Smoothie - ½ avocado Smoothie

Snack - Simple Miso Soup - hot lemon water - ½ avocado with lime
- 1-2 whole fruit - fruit salad and cayenne
- raw pumpkin -
seeds
Lunch - Green Goodness - Saviour Salad - Warm-ish Spicy
Salad - fresh berries “Cream” of Zucchini
Soup
- fruit salad
Snack - fruit salad - Guacamole & - ½ avocado with lime
- raw almonds Zucchini rounds and cayenne
- hot lemon water - hot lemon water
Dinner - Warm-ish “Cream” - Zucchini “Noodles” - Sort-of Sautéed
of Tomato Soup with Warm-ish Mediterranean
- 1 whole fruit Raw Marinara “Veggies”
Sauce
Snack - Guacamole & - diced melon - Banana “Soft-Serve”
Zucchini Rounds - hot lemon water topped with fresh
- hot lemon water berries
- hot lemon water

21
 NO Avocado!
Designed for those that don’t like avocados…

Day 1 Day 2 Day 3

Breakfast - hot lemon water - hot lemon water - hot lemon water
- Simple Miso Soup - Red-Berry - Assorted citrus salad
- 1-2 whole fruit Banana Smoothie - raw almonds
with hemp hearts
Snack - fruit salad - raw almonds - fruit salad
- raw pumpkin - 1-2 whole fruit - raw pumpkin seeds
seeds
Lunch - Green Goodness - Warm-ish - Simple Miso Soup with
Salad (omit “Cream” of Zucchini “Noodles”
avocado) Tomato Soup -

Snack - Fresh Mango Hot - Fresh Salsa with - Fresh Mango Hot
Sauce with Crunchy Dippers Sauce with Crunchy
Crunchy Dippers - fruit salad Dippers
- 1 whole fruit - raw pumpkin - 1 whole fruit
seeds
Dinner - Gazpacho - Zucchini - Sort-of Sautéed
- fruit salad “Noodles” with Mediterranean
Warm-ish Raw “Veggies”
Marinara Sauce - Warm-ish “Cream” of
Tomato Soup
Snack - fruit salad - Banana “Soft- - fruit salad
- hot lemon water Serve” topped - hot lemon water
with
pomegranate
arils

22
 NO Tomato!
Designed for those that don’t like tomatoes…

Day 1 Day 2 Day 3

Breakfast - hot lemon water - hot lemon water - hot lemon water
- any smoothie - any smoothie - any smoothie
Snack - fruit salad - 1-2 whole fruit - fruit salad
- raw nuts or - raw nuts or seeds - raw nuts or seeds
seeds
Lunch - Green Goodness - Warm-ish Spicy - Simple Miso Soup
Salad “Cream” of Zucchini with Zucchini
- whole fruit Soup “Noodles”
- whole fruit - whole fruit
Snack - Guacamole with - Fresh Mango Hot - Guacamole with
Crunchy Dippers Sauce with Crunchy Crunchy Dippers
Dippers

Dinner - Warm-ish Spicy - Sort-of Sautéed - Warm-ish Spicy

“Cream” of Mediterranean “Cream” of Zucchini
Zucchini Soup “Veggies” Soup
- 1 whole fruit (omit tomatoes) - Fresh Mango Hot
- whole fruit Sauce with Crunchy
Dippers

Snack - Banana “Soft- - fruit salad - Banana “Soft-Serve”

Serve” with fresh - hot lemon water with fresh berries
berries - hot lemon water
- hot lemon water

23
 CREATE YOUR OWN!
Fill in with some of the recipes above or get creative and come up with some of your own!

Day 1 Day 2 Day 3

Breakfast

Snack

Lunch

Snack

Dinner

Snack

24
NOTES

25