Manna Wholefoods Organic and Natural grocer

274 South Tce, South Fremantle WA 6162

Cleansing Diet

cleansing diet This gentle cleansing diet should be followed for 5 – 7 days only. One week prior to the cleanse reduce your intake of caffeine, sugar, cakes, biscuits, fried foods and alcohol. Choose a week when you will not be taxed mentally or physically.

This diet is not suitable for children, pregnant or breastfeeding women, diabetics or for those suffering from any serious medical condition. It is normal after commencing a diet which excludes sugar and caffeine to experience temporary symptoms of fatigue and/or headaches. Get plenty of rest and if symptoms persist, call your naturopath.

Liver Cleanse Guidelines
  • Take 1 multivitamin/mineral tablet daily, 2000mg of vitamin C twice daily & 1000mg fish oil three times daily.
  • On rising, drink a cup of hot water with the juice of ¼ lemon.
  • Drink 8 – 10 glasses of filtered plain water or herbal teas per day.
  • Add plenty of garlic and fresh herbs to your meals.
  • Use organic products where possible.
  • Don’t overeat. Serve meals on an entree size plate. Non-starchy vegetables should cover at least 50% of your plate. Chew food very well.
  • Walk for 30 minutes once or twice a day. No vigorous exercise.

Foods to Include
  • Fresh fruit – at least four different varieties each day. Limit each variety to one piece or one cup per day.
  • Fresh vegetables - especially the cruciferous vegetables (cabbage, broccoli, cauliflower, kale, brussel sprouts). Include some vegetables from each colour group daily. No corn or white potatoes.
  • Rice – brown or basmati rice, plain rice cakes. No rice crackers or rice noodles. You may include ½ cup of rice or almond milk per day to moisten cereal.
  • Other grains – quinoa, amaranth, millet, buckwheat.
  • Beans & pulses – chickpeas, lentils, kidney beans, broad beans, soy beans, navy beans, cannellini beans, borlotti beans, soy beans, tofu, tempeh etc.
  • Nuts & seeds – use only unsalted nuts (almonds, walnuts, pecans, brazil nuts, hazelnuts, macadamias). Include sunflower seeds, pumpkin seeds, sesame seeds, ground linseeds. No peanuts.
  • Oil – use extra virgin olive oil, macadamia, walnut, almond, avocado, sunflower, coconut oils.
  • Condiments – fresh herbs, ginger, garlic, lemon juice, chillies, tamari, tahini.
  • Drinks – filtered water, herbal teas, coconut water, fresh vegetable juices diluted 50% with water.

Foods to Exclude

  • No animal products (meat, poultry, fish, eggs, milk, cheese, cream, yoghurt etc...).
  • No tea, coffee, alcohol, commercial fruit juices or soft drinks.
  • No gluten (wheat, oats, barley, rye, spelt, kamut).
  • No corn.
  • No salt, sugar (of any kind) or artificial sugar.
  • No yeast, food additives or preservatives, processed foods, chocolate or fried foods.

Some Menu Suggestions

Breakfast
Quinoa porridge, puffed millet or millet porridge and ½ cup rice or almond milk. Fresh fruit salad.

Lunch
Large salad – add vegies such as fresh spouts (mung bean, snow pea, sunflower, alfalfa, broccoli, onion etc), asparagus, avocado, roasted pumpkin or sweet potato, fresh herbs. Add a protein source such as legumes, nuts or seeds. Use oil, lemon juice, garlic and herbs as a dressing.

Dinner
Stir-fried vegetables and tofu/tempeh with brown rice.
Steamed vegetables with quinoa tabouli.
Baked Mediterranean vegetables with brown rice salad.

Snacks
Fresh fruit, nut and seed mix.
Vegetable sticks or rice cakes with tahini, home-made hommus or avocado.

Quinoa Porridge
1 cup quinoa
2 cups water
½ cup grated apples
½ tsp cinnamon

Bring water to the boil, add quinoa and apples. Simmer for 12 – 15 minutes. Turn off heat, cover and leave for 10 minutes. Add cinnamon. Serve with rice/almond milk and fresh fruit
Baked Mediterranean Vegetables
Zucchini and/or squash
Red, yellow and green capsicums
Mushrooms
Red onions
Tomatoes
Baby eggplant
Olive oil
Garlic (lots of it)
Fresh basil and lemon juice

Cut vegetables into 4cm chunks. Quarter tomatoes. Leave mushrooms whole. Coat all vegetables in the olive oil. Add garlic (whole and crushed). Bake vegies on a baking tray at 200C for 25 mins.
Add basil and lemon juice.
Quinoa Tabouli
1 cup vegetable stock
½ cup quinoa
Lebanese cucumber
Spring onions
Tomatoes
Capsicum
Italian parsley
Olive oil
Lemon juice
Garlic
Tamari

Cook quinoa as above. Add chopped vegetables. Dress with olive oil, lemon juice, garlic and tamari.
Brown Rice Salad
1 cup brown rice
2 cups water

Cook brown rice by absorption method for 40 minutes. When cool, add chopped assorted vegetables, nuts and seeds of your choice. Dress with olive oil, sesame oil, a squeeze of orange juice, tamari, garlic, fresh coriander and mint. Top with a spoonful of tahini.