Day 1 - SUNDAY

BREAKFAST Muesli with r ice milk

2 cups rolled oats 1/4 cup sesame seeds 1/4 cup chopped almonds 1/4 cup sunflower seeds 2 Tbs cinnamon 1 tsp. cardamom 1/2 cup chopped dates 1/2 cup raisins 2 tsps vanilla essence 1/2 cup disquietude coconut 1/2 cup apple juice concentrate 1/2 cup chopped dried apricots

Preheat the oven to 325 F. Mix all the ingre-dients well. Spread on a baking tray and stir-ring frequently, bake for about 40 minutes or until golden. Store in an airtight container.

LUNCH Steamies, cous cous & tofuChoice of vegetables from your Vegetable list. Cous cous and diced tofu shallow fried in olive oil. Your choice of fruit chutney, tahini or soy sauce.

DINNER Khitchri

2 3/4 cups of water 1/4 cup split mung dal 1 tsp. salt A pinch of asafoetida 1/4 cup basmati rice 3 Tbs ghee 1 tsp. grated ginger 1 tsp. mustard seeds 4 curry leaves 1/2 tsp. crushed saffron threads

1/2 cup diced pumpkin or sweet potato 1 tsp. each ground coriander, cumin, fennel & licorice root

Boil the water in a saucepan, add the mung dal, vegetable and salt. Stir well, cover and reduce heat to simmer. In a separate sauce-pan heat the ghee and add the mustard seeds, covering them until they have stopped popping. Add the powdered spices and the ginger stirring well. Pour this mix into the saucepan with the dal. Mix in the rice and cover, occasionally stirring until it makes a creamy sauce.

Day 2 - MONDAY

BREAKFAST Creamed mil let

1 tbs cold pressed olive oil 1/2 tsp. mustard seeds 1 tbs finely chopped leeks 1/2 cup diced green beans 1 1/2 cup dried millet 4 1/2 cups water

Warm the oil, add the mustard seeds and allow to pop. Mix in the beans and leeks. Saute for a few minutes. Add the millet and water. Bring to a boil. Cover and reduce to low heat for about 330 minutes.

LUNCH Sweet curry and rice

1 tsp. ghee 3/4 cup toasted coconut 1 cup coconut milk 1/2 tsp. brown mustard seeds 3 carrots, diced 3/4 tsp. salt

1/2 cup raisins 1/2 cup diced pine apple 1/2 cup diced pumpkin 3/4 cup of water 1 tsp. each of licorice root powder, carda-mom, fennel seeds and coriander seeds

Lightly fry the coconut and spices. Add all the other ingredients. cover and simmer until well cooked.

DINNER Pasta & green sauce with fennel

1 cup minced parsley 3/4 cup minced fresh basil 1 tsp. salt 1/2 cup chopped pine nuts 1/2 cup olive oil 450 grams pasta Crumbled tofu on top for taste.

Combined the herbs, salt and nuts, blend-ing well in a food processor. Add the oil and blend until smooth. Cook the pasta and top with the sauce and tofu.

2 fennel bulbs with stems removed 1 tsp. ghee 1/4 cup sweet orange juice Pinch of salt and pepperCut the fennel bulbs in half. Melt the ghee in frying pan. Place the fennel bulbs, cut sides down, in the pan and saute for about 10 min-utes until golden. Add the orange juice salt and pepper and continue to cook for about 20 minutes or until the fennel is soft.

Day 3 - TUESDAY

BREAKFAST Creamy quinoa

1 cup quinoa flakes 2 cups pure water 1 Tbs dried apricots or peaches, unsul-phured and diced

Boil all the ingredients in a saucepan. Stirring well cover and cook over a low heat until all the water is absorbed. It should take about 1 minute. Add maple syrup to taste.

LUNCH Nori rol ls

From Iku !

DINNERRoasted barley with vegetables

3 tbs ghee 1 tsp. cumin powder 2 tsps coriander powder 1 cup pearl barley 1 tsp. salt 3 1/2 cup hot water 1 cup diced broccoli 1/2 cup corn 1 tsp. minced ginger 1/2 cup diced squash 1/2 tsp. ground pepper

Heat the ghee in a pot lightly frying the spic-es and the barley until they turn light brown. Add the salt hot water and cover tightly, simmering for one hour. Steam the vegetable separately and add to the the barley.

Day 4 - WEDNESDAY

BREAKFAST Sago payasam

1/2 cup dried organic apricots 2 1/2 cups organic apple juice 1/3 cup small pearl sago (tapioca) 1/8 tsp. salt 1 tsp. cinnamon

Combine ingredients in a sauce pan and let sit for 2 hours or more ( or leave in the fridge overnight). Bring to a boil. Reduce heat and simmer for 5 minutes, stirring constantly. May add maple syrup for taste.

LUNCH Deluxe rye sandwich

2 pieces yeast free rye bread filled with avocado spread, lettuce, alfalfa sprout, soy cheese, artichoke hearts, humus, herbamere (Vogel’s Vege Salt).

DINNER Miso and green vege soup

1/2 leek sliced 1 tsp. grated ginger 1 stalk lemon grass 2 sticks sea weed 1/2 tsp. asafoetida powder 1/2 tsp. caraway seeds 1 tbs miso 1 1/2 litters water 1 diced zucchini and carrot

Combine all the ingredients into a pot. Bring to a boil and simmer for 20 minutes.

Day 5 - THURSDAY

BREAKFAST Creamy barley

1 cup pearl barley 2 1/2 cups water 1/2 tsp. salt 2 tsps almond meal 1/2 cup fruit of choice 1 Tbs maple syrup 4 Tbs water Boil the 2 1/2 cups water. Add millet and salt and reduce to a low heat, covering for about 30 mins. Blend this together in a blender with the remaining ingredients.

LUNCH Thai vege stir fry

100 grams noodles 1 Tbs olive oil 1/4 cup diced leaks 1/4 tsp. turmeric 1/2 tsp. sea salt 1/4 tsp. black pepper 1 tsp. Chinese 5 spice 1 cup carrots 1 cup green beans 1 cup celery 1/2 a cup snow peas 5 water chestnuts 1 Tbs soya sauce / tamari Cook the noodles separately & set aside. Cut all the vegetables into matchsticks. Heat the oil and lightly toast the five spice, turmeric, salt & pepper. Add the vegetables and water chestnuts, stirring well. Cover & cook until tender. Add the soya sauce / tamari at the end then lay on a bed of noodles. Garnish with coriander leaves (optional).

DINNER Asparagus soup & polenta toast

1/4 tsp. ground nutmeg 1/4 tsp. asafoetida 2 garlic cloves minced 1/2 leek 1/4 tsp. black pepper 1/2 tsp. salt 2 cups of asparagus 4 cups of water 1 tbs olive oilHeat the olive oil and lightly saute the leek, garlic and asparagus. Add the water and spices and simmer covered about an hour.

Day 6 - FRIDAY

BREAKFAST Herbed scrambled tofu

1 Tbs coconut oil 1 cup hard tofu 1/2 tsp. herbamere salt 1/4 tsp. pepper 1/4 tsp. hing 1 tbs freshly minced parsley, basil & oregano

Warm the coconut oil in a frypan. Add the crumbled tofu. Allow to crisp add the spices and herbs. stir and serve.

LUNCH Vegetable Upma

1 cup short grain brown rice 1 tsp. sesame oil 1/2 tsp. black mustard seeds 2 tsp. split urid dal without skin 1 tsp. yellow split mung dal 1/4 cup diced carrots 2 Tbs minced parsley 1 tsp. minced ginger

1/2 tsp. sea salt 1 1/2 cup boiling water A pinch of asafoetida

Dry roast rice. Then blend into four pieces. Heat the oil, pop the mustard seeds, add the dals, ginger, asafoetida, salt and carrots. Cover and saute for few minutes. Add the boiling water and roasted cracked rice. Cover and simmer over low heat for 40 minutes.

DINNER Rice pulau

1 Tbs ghee or unsalted butter 1 stick chopped celery 1 cup basmati or brown rice 1/2 tsp. crushed basil 1 Tbs chopped parsley 1/2 tsp. salt 1/2 tsp. pepper 3 whole cloves 2 cups water 1 cup steamed peas

Melt the ghee in a saucepan and saute the celery. Stir in the rice for a minute until it is transparent. Add the basil, parsley, salt, cloves and pepper. Then stir in the water and bring to a boil. Reduce the heat, cover and simmer for about for 20 minutes or until the water is absorbed. Fold in the pre cooked peas.

Day 7 - SATURDAY

BREAKFAST Muesli

2 cups rolled oats 1/4 cup sesame seeds 1/4 cup chopped almonds 1/4 cup sunflower seeds 2 Tbs cinnamon

1 tsp cardamom 1/2 cup apple juice concentrate 1/2 cup chopped dates 1/2 cup raisins 1/2 cup chopped dried apricots 1/2 cup disquietude coconut 2 tsps vanilla essence

Preheat the oven to 325 F. Mix all the ingre-dients well. Spread on a baking tray and stir-ring frequently, bake for about 40 minutes or until golden. Store in an airtight container.

LUNCH Vegetable stir fry

100 grams noodles 1 Tbs olive oil 1/4 cup diced leaks 1/4 tsp turmeric 1/2 tsp sea salt 1/4 tsp black pepper 1 tsp Chinese 5 spice 1 cup carrots 1 cup green beans 1 cup celery 1/2 a cup snow peas 5 water chestnuts 1 Tbs soya sauce / tamari

Cook the noodles separately and set aside. Cut all the vegetables into matchsticks. Heat the oil and lightly toast the five spice, turmeric, salt and pepper. Add the vegetables and water chestnuts, stirring well. Cover and cook until tender. Add the soya sauce / tam-ari at the end then lay on a bed of noodles. Garnish with coriander leaves (optional)

DINNER Khitchri

2 3/4 cups of water

1/4 cup split mung dal1 tsp saltA pinch of asafoetida1/4 cup basmati rice3 Tbs ghee1 tsp grated ginger1 tsp mustard seeds4 curry leaves1/2 tsp crushed saffron threads1/2 cup diced vege (your diet chart)1 tsp each ground coriander, cumin, fennel & licorice root

Boil the water in a saucepan, add the mung dal, vegetable and salt. Stir well, cover and reduce heat to simmer. In a separate sauce-pan heat the ghee and add the mustard seeds, covering them until they have stopped popping. Add the powdered spices and the ginger stirring well. Pour this mix into the saucepan with the dal. Mix in the rice and cover, occasionally stirring until it makes a creamy sauce.

Day 8 - SUNDAY

BREAKFAST French toast with buttermilk

4 slices yeast free wheat bread 1 tsp arrow root 1/4 cup cold water 1/2 cup butter milk 1/4 tsp turmeric 2 Tbs maple syrup 1/4 tsp cinnamon 1 tsp rose water 1/4 tsp rock saltDilute arrow root in 1/4 cup of cold water. Mix the remaining ingredients except for the bread in a sauce pan and bring them to boil over medium heat, add arrow root and stir

well. Toast the bread, then place in a sauce-pan and pour the batter over it cooking for about three minutes on each side.

LUNCH Tofu spaghetti sauce

DINNER Vegetable soup & herb bread

6 cups water 1 tsp salt 4 cups chopped mixed vegetables from the your diet chart 1/2 tsp ground cumin 1 tsp brown mustard seeds 1/2 tsp ground cumin 1/2 tsp ground fenugreek 1 tsp ground cardamom Black pepper to taste Boil the water, then add the vegetables and salt. Cover and simmer for 30 minutes in a separate pan, heat the oil and pop the mustard seeds then lightly toast the remain-ing spices. Add to the soup and simmer for another half hour.

Day 9 - MONDAY

BREAKFAST Fruit / Spirulina smoothie

1 heaped tsp Hawaiian pacifica spirulina Choice of fruit 1 tsp honey 1 heaped tsp lecithin granules 1 cup rice, soy or pure cow’s milk 1/2 cup warm water 1 heaped tsp LSA (linseed, sunflower almond meal)Blend all ingredients together for five minutes & drink.

LUNCH Quinoa/ asparagus pilav

1 cup dry quinoa 2 cups water 1/2 tsp salt 1/2 cup asparagus in 1 inch pieces 1/2 cup diced beans 1 tbs fresh rosemary leaves or 1 tsp dried 2 tbs finely chopped leeks 1 minced garlic clove 1 tsp cumin seeds 1 tbs cold pressed olive oil

Wash and strain the quinoa and with the water and salt bring to a boil, reduce heat, cover and cook for 15 minutes. In a separate fry pan, warm the olive oil, fry the cumin seeds and lightly saute all the remaining ingredients for five minutes. Mix the quinoa and asparagus together and serve.

DINNER Ama reducing dal r ice

1 tbs sprouted mung beans 3 cups water 1 tsp ghee or olive oil 1 tsp grated ginger 1 clove garlic 1 tsp cumin seeds 1 tsp coriander powder 1 tsp turmeric powder 1/2 tsp ground pepper 2 bay leaves 2 cups chopped vegetables 1/2 tsp salt 1/4 tsp each of hing, fennel seeds and cinnamon and cardamom

In a large pot heat the ghee or live oil. Pop the fennel seeds and cumin seeds. Lightly fry the coriander, hing, cinnamon, cardamom,

turmeric and black pepper. Add the garlic and ginger. Add water and vegetables, bring to boil and simmer until cooked. Sprinkle on sprouted mung beans.

Day 10 - TUESDAY

BREAKFAST Buckwheat pancakes & maple

syrup

Mix Abundant Earth pancake mix with water or soy milk. Fry and top with maple syrup.

LUNCH Layered green salad

200 grams mixed lettuce 1 Tbs chopped fresh mint, dill and fennel 1/4 cup raisins 45 grams steamed and diced asparagus 1 cucumber, pealed and thinly sliced 1/2 a white radish, diced 4 artichoke hearts, steamed and quartered

Mix all ingredients together and serve with salad dressing of choice.

DINNER Sweet curry and rice

1 tsp ghee 3/4 cup toasted coconut 1/2 tsp brown mustard seeds 1 cup coconut milk 3 yellow squash, diced 3/4 tsp salt 1/2 cup raisins

1/2 cup diced pine apple1/2 cup diced pumpkin3/4 cup of water

1 tsp each of licorice root powder, carda-mom, fennel seeds and coriander seeds

Lightly fry the coconut and spices. Add all the other ingredients. cover and simmer until well cooked.

Day 11 - WEDNESDAY

BREAKFAST Puffed rice and soy milk

LUNCH Hommus roll up

Mountain bread with hommus, alfalfa, spicy tofu, olive pate and lettuce.

DINNER Vegetable/ barley casserole

3 tbs ghee 1 tsp cumin powder 2 tsps coriander powder 1 cup pearl barley 1 tsp salt 3 1/2 cup hot water 1 cup diced broccoli 1/2 cup corn 1 tsp minced ginger 1/2 cup diced squash 1/2 tsp ground pepper

Heat the ghee in a pot lightly frying the spic-es and the barley until they turn light brown. Add the salt hot water and cover tightly, simmering for one hour. Steam the vegetable separately and add to the the barley.

Day 12 - THURSDAY

BREAKFAST Fruit / Spirulina smoothie

1 heaped tsp Hawaiian pacifica spirulina 1 heaped tsp LSA (linseed, sunflower almond meal) 1 organic banana 1 tsp honey 1 heaped tsp lecithin granules 1 cup rice, soy or pure cow’s milk 1/2 cup warm water

Blend all ingredients together for five minutes and drink

LUNCH Rice noodles and steamies

DINNER Chinese corn soup

2 tsps Vogel vege stock 1 tsp olive oil 1 cup chopped spinach 4 cups water 4 cups corn 1 sp. soy sauce 1 tsp mirin 1 tsp Chinese five spice 1 tsp corn starch Combine all ingredients. Bring to boil. Cover and simmer until cooked. (May add leeks for flavour)

Day 13 - FRIDAY

BREAKFAST Fruit / Spirulina smoothie

1 heaped tsp Hawaiian

pacifica spirulina 1 heaped tsp LSA

(linseed, sunflower almond meal)

Choice of fruit 1 tsp honey 1 heaped tsp lecithin granules 1 cup rice, soy or pure cow’s milk 1/2 cup warm water

Blend all ingredients together for five minutes and drink

LUNCH Steamed herbed vegetables

DINNER Vegetable broth

4 cups water 1/2 tsp vege salt 1/2 tsp black pepper 1/2 tsp hing 1 bay leaf 1 tsp minced ginger 1/4 tsp crushed saffron 1/2 tsp each of coriander, cumin & cinnamon powder 1 cup choice of diced vegetable from your chart.

Combine all ingredients into a big sauce pan and simmer covered until well cooked. You can puree the vegetables or strain them and drink the liquid.

Day 14 - SATURDAY

BREAKFAST: Fast

LUNCH Vegetable broth

DINNER Vegetable broth

This is a 14-day-light-diet program for feeling better and healthier.

Chew well, with full attention to enjoy your meal.

Follow your diet chart as well to individualise it.

Remember to substitute any dis-agreeable ingredients with ingre-dients of choice. Follow your diet chart.

Delicious Recipes

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