3-Day All Season Community Dump (food cleanse)

How to use this guide:

Read EVERYTHING. It won’t take long.

Join the FB Group.

Choose a three-day time period that ACTUALLY makes sense for you (not during a dinner party)

Read the daily emails (2 before, 3 during 3-day Dump, 1 after = 6 total)

LIsten/Watch the wee presentation

Peek at the recipes, make a food plan or follow the already-made food plan. Grocery shop and prep some stuff.

Have a blast.



Welcome to the Nourish All-Season Community Dump!

I’m so excited that you’re here. If you’re new to the Community Dump then an extra-super-big welcome. Whether you’ve done a Cleanse before or not, you’ll soon find out why this one is different.

You get to eat real food.

You get to eat delicious food.

You get to eat as much as you want.

You get to eat rather than only drink.

You get Me ;)

You get a group of fantastic people all in different stages of their “real food education” — and when I say fantastic, I mean SO WONDERFULLY FANTASTIC.

You ALSO get a few lessons in food, nutrition, eating for the seasons — while having a pile of seasonal food recipes to guide and inspire you.


How does that sound?


Now this Dump is a little different. Not only is it short (3 days) and free of charge (lucky you) — it’s meant to be a wee buffer between the seasonal Dumps (if you’re already a “seasoned Dumper”) and can be done year-round.

This Dump is about being able to pick up and have a re-set at the time you may need it most — which isn’t season specific. It is about eating foods that support you no matter what time of year it is.

So why is this seasonal eating so important to us here at Nourish? Well, I truly believe and honestly know — a body in rhythm with the seasons is most likely to work optimally. Perhaps if you live somewhere the seasons don’t change all that much, this isn’t a concern. But here in Ontario, Canada, the seasons are drastic. Summer is so unlike winter. Fall is so unlike spring. Our bodies change during these transitions. Our needs change as well. Let’s also consider what we crave at different times of the year. I don’t mean withdrawal cravings from eating too many Christmas cookies. I mean messages from your body that arrive in the form of cravings -- sometimes.

Let’s have a little peak at the seasons now, shall we!?

Autumn is the time for grounding, discovering your inner roots (as well as root-y foods), building your system in preparation for winter, soothing and healing digestion, prioritizing the need self-care and discovering what healthy movement, like yoga, has to offer.

Winter is a pretty overwhelming time. The dark, cold weather encourages the search for happy stimulation — and that often means turning to less healthy versions of food-like items, like sugar and coffee. It’s also right after holiday seasons — when booze and cookies and rich foods sneak in, and we are left craving foods we’ve become addicted to for all the wrong reasons. What our bodies REALLY WANT are warming, soothing, uplifting foods — that support us through the cold months and keep our immune systems strong — like healthy fats and animal protein.

Spring is the time to shed. Shed the winter coat (per say). Move out the sludge. Shake our booty. Eat things fresh, and green, and new. Consume foods that are bitter and sprouting and naturally detoxing. Our bodies begin to crave these things for a reason. Our liver has had enough and it is ready to become very efficient. So it’s a good time to help it do its thing by giving it the foods it requires to do so — while avoiding the foods that are going to weigh you down.

Summer we want cooling, watery, fresh foods. And we normally require less food. Summer is ONLY tough because you’ll find yourself on vacations, eating just about anything, or eating a lot of bbq and drinking more cocktails then usual. (Uh oh) So by the time Autumn rolls around, you are SO ready for the next cycle.

Isn’t it wonderful — how our bodies work — to support these seasonal changes?

So…How do I create a program for you that supports you through ALL the seasons, while giving you the best a Community Dump has to offer?

Recipes! Lots of delicious recipes! And a plan. And education. And by removing the foods that congest you and keep you in a state of body unrest.




Are you ready to do this?


SUPER DUPER INSANELY IMPORTANT!!

The most important thing you can do on any Community Dump (mini or full) is to see this as a new beginning — not as something you’re “giving up”. Look at this as a way of letting go of bad habits. An opportunity to try new foods. A chance to find more energy, experience a clearer head, a drive to more sex, a path to better sleep.

Who doesn’t want those things?

A small shift in your attitude is EVERYTHING. If you have already decided you’re going to fail…then you probably will. If you decide halfway through to cheat then give up, well that’s dumb, because you can just start where you left off, or start at day one again. WHY not?!

I don’t really believe in perfection. It’s boring anyway. You learn the most about yourself and your body when things get #&*@( up. Ya know?



What is a Community Dump anyway — and why are we doing one?

I got a little tired of the cleansing industry. So much bunk. And bunk I believed for a very long time. I’ve tried just about every cleanse out there. My experience with running the Community Dumps comes as a guide AND a consumer. I did notice some stuff that didn’t add up when it came to “cleansing” — and that stuff was beginning to look pretty unhealthy.

I found myself wondering: Why would I participate in a Cleanse after the December holidays and be left feeling jittery and cold and generally unwell? (Not just for the duration of the Cleanse — sometimes months afterwards, as well.)

Why would I embark on some sort of spring detox and spend most of my time on the toilet? Was that normal? Was this what feeling good meant? (Gawd. Forget it!!)

Why would these “cleansing shakes” be filled with bad fats and fake sugars? Was this supposed to be “good for you”?

How could I possibly do this all by myself? My family wasn’t going to eat this way. My friends were too busy. But doing this thing all on my own felt lonely, and a little bit scary.

And then I discovered something. I discovered what small changes or shifts could do. A shift in diet, with a focus on the foods that made sense for that time of year. No supplements. Or only supplements meant to support, not reduce. It wasn’t until I discovered what I was doing wrong, that things began to change. Maybe there was something to this “less is more” thing. Maybe attacking this in an extreme “Yang” way was exactly opposite of what was necessary. Maybe food was only one part of this experience. Maybe stress reduction in all forms (exercise, food, self-care) was more important than the foods themselves.

And THEN…January 2011 hit. I began to hear murmers of cleanse kits and juice detoxes. And I freaked. I knew I needed to do something. Before everyone jumped on this scary bandwagon. And that’s when the first community cleanse was born.

The Community Dump has certainly evolved (A LOT) since then. But I knew I was onto something. And the more I ran it the more popular it became. Because I was giving people what they needed.

They left armed with powerful information.

They felt supported and cared about — by me and by an entire community.

They had a repertoire of recipes that they’d continue to use even after the Dump — with a clear understanding of what foods truly helped and supported them — and learning what foods absolutely did the opposite.

And mostly…they just felt good.

So now you get a wee little taste of this. For the Mini-Dump, we have 3 days to feel wonderful, and to accomplish great things. And…you may even find yourself not going back to the same bad habits you once had. And you may even begin to recognize how good you can feel by altering a few things.

Whoop.



Why With Food?

I not saying all cleanses are bad, or that supplements aren’t useful at times. But most of the time they AREN’T necessary. Harder isn’t better. Suffering is mostly not useful. And once you begin to realize this some pretty neat things can begin to happen.

You begin to notice how these small shifts create a profound effect. It’s kind of like meditation that way. Five minutes of mediation every single day has a much deeper effect on our whole being then one hour of meditation once a week does. So if you look at your approach this way, we are doing small things but powerful things. And this may only be three days, but perhaps that is all you need right now :)

A food cleanse is the SAFEST WAY TO DETOX. We are all on a different journey — and when it comes to food, that means everyone’s needs are going to vary, everyone’s health state will be different, and the way we taste food won’t be the same. For most people a diet change or shift is all that’s necessary to get things moving in the right direction — at least in the beginning.

By eating clean you reduce the amount of toxins or ama entering the body — therefore your body can now work with eliminating the ones you have stored.

You are consuming foods needed to properly deal with toxins. Our bodies will naturally begin to clean out what isn’t wanted or needed.

Increasing water and fibre intakes encourages the unwanted guys to flush out.

And Important Note:

This may only be three days, and this may be gentle, but you MUST be gentle on yourself, and that requires rest. Treat your body as if it’s crashing off a drug, or experiencing illness. Don’t overdo it, don’t push yourself, and just take it easy as your body does amazing and important things. You will thank me for insisting this well-deserved time.

There are SOME things you COULD experience. This shouldn’t be in terribly massive amounts. But be aware because they will temp you out early. (And remember it’s only three days. Blink and it’s done.)

Possible Physical Discomfort: headaches, fatigue, congestion, skin eruptions, joint or muscle pain, digestive or bowel changes, increased or decreased appetite

Potential Emotional Distress: cravings, fear, anxiety, grouchiness, excitement, overwhelm, grief

You know…things could be worse. You could be in a position where you don’t have a choice to eat better or you could have something that makes you feel all those symptoms all the time. This is your time to take some control back.

The other things you could experience: A Desire to GIVE UP. Well…don’t. If you keep a decent attitude and go in feeling prepared, it won’t be long before you just feel awesome.



What exactly are we “dumping”?

That’s usually the first question. I personally prefer to concentrate on all the great things you get to do and eat. But I get it. It’s a big part of it — what we are “breaking” from for a while.

SUGAR

That’s a big one. The biggest, in fact. No matter what the season. And that doesn’t mean you’re giving up fruit or grains. But reducing your sugar intake is important — so, so very important — no matter what season it is.

That’s means no natural sugars either. No maple syrup or dates or coconut sugar. I’m not against using natural sugars in small quantities but for the duration of the Dump we are trying to eliminate your sweet cravings. Three days may not be enough. But it IS long enough for you to realize how much better you’ll feel if you do reduce or eliminate your sugar intake.

Why is sugar so bad? Hmmm. Well, this is a topic I’m particularly passionate about. And I could go on for quite some time. But I’ll just give you the highlights right now.


INFLAMMATION. Youch. That’s right. Any kind of inflammatory issue you can think of can be linked to sugar. Right down to auto-immune issues and arthritis.


REDUCED IMMUNITY. One teaspoon of sugar depresses your immune system by about NINETY percent for up to FOUR HOURS after consumption. Think about that. Think about the school system and all of those germs rolling from hand to foot to mouth.


HORMONE IMBALANCE. Don’t we have enough problems in this area as it is???????


GUT BACTERIA. Not the good kind. Sugar DESTROYS healthy gut bacteria, and invites the bad kind in for tea. This leads to so many issues, I can barely even get started here!! (Leaky gut, food allergies/sensitivities, auto-immune disorders — shall I go on?)


DISEASE LOVER. Feeds the things we don’t want — like cancer, type 2 diabetes, heart disease — you name it.


TOOTH DECAY? Okay, how much sugar affects teeth I don’t know — but your mouth doesn’t like sugar in it. Canker sores are proof of that.


WEIGHT GAIN & OBESITY. Yeah sorry, but too much sugar STORES AS FAT. So that’s all I need to say about that.


ADDICTIVE. Dictionary definition of “Addicted”: physically and mentally dependent on a particular substance, and unable to stop taking it without incurring adverse effects.” Sound familiar?


DEFICIENCY. This stuff leaches minerals and vitamins out of your system, and prevents you from absorbing it. Your poor, poor system!


INSULIN RESISTANCE. This is what you DON’T want to happen. The beginning stages of Type 2 Diabetes, or Hypoglycemia.


We are simply in an EPIDEMIC. Both adults and kids. As little as fifty years ago we were eating about 1 kilo of sugar a year. Now it’s about 60 kilos. (gross)

Don’t even get me started on High Fructose Corn Syrup. This isn’t even food!!!! Stay away from this stuff. This stuff not only hangs around our organs and messes with them — our bodies don’t know when to stop. You just want more, and more, AND MORE!!!

Our brains are designed to love glucose. It provides the most pure and efficient form of energy. And it makes us FEEEEEEEL good. There’s a release of dopamine in the brain — that we should really only be getting as a treat in the form of really ripe fruit (yum). Unfortunately, our brains are NOT designed to consume the amount we do by any stretch of the imagination. No...no they’re not!

The Winter Dump is laser focused on getting sugar out of your diet, but this mini-Dump is an amazing place to start. Even if it only makes you aware of what it’s doing to your body — and how you withdrawal from it — and whether you have the strength to remove it at all (which you do).



The other stuff we are removing for a time is also very obvious. But I’ll list them here anyway.

gluten grains

corn

alcohol

coffee / black tea

processed foods

most meat (except fish and poultry unless you want to remove that, too) and eggs

dairy

bad fats and oils (canola oil)

potatoes

artificial sweeteners and sugars (except stevia)

soy

That might feel like a lot. But it’s not. Not really. Not considering all the things you are going to eat.



SELF CARE

This is a huge topic. But I have to bring it up if we’re talking about doing something this important for ourselves. Why would we not take the time to incorporate some self-love-me-time into your routine.

I challenge you to choose ONE thing to do each day. I don’t care what it is. Maybe it’s an epsom salt bath (to ease your body after a day of withdrawal). Or perhaps you go get yourself a massage (to celebrate these new good habits). Or maybe you’ve been meaning to try dry brushing for a while now.

We discuss self-care techniques a lot on the Community Dumps. There are many. I’m going to zero in on a couple I think are the easiest to adopt — and potentially keep — throughout the year.



Dry Brushing

This is my very, very favourite addition to a daily routine. And it is SO EASY. But the benefits are grand. We accumulate so many toxins and ickies on our skin from soap and deodorant and cleaners — and just stuff in the air. But if you really want to give your lymphatic system a good ol’ boost then this is an easy way to do it. It also improves circulation, keeps pores open, rids the body of metabolic waste, makes your skin stronger, and just feels damn good. (Softer skin and an energy boost are bonuses, too.) And dry brushing is GREAT for getting rid of cellulite. (Wow — who knew?)

It’s a pretty simple procedure:

  • Use a natural brush (not some scratchy synthetic version).
  • Do BEFORE you get in the shower. Not on wet skin.
  • Start at the feet in a circular motion then move up the legs, a circular-counter-clockwise motion at the bum and belly, then up the arms. ALWAYS BRUSH TOWARDS THE HEART. Avoid the face.
  • Jump in the shower or bath.



Epsom Salt Bath

This Dump is really just an excuse to have a wicked-awesome bath everyday. Epsom salts help ease some of the nastiness that can occur from cleansing, but it also does magic for your stress hormones by creating a calming, relaxing ritual — as well as helping fight any bug or cold you might have.

Recipe:

  • 1 - 2 cups epsom salts (helps rid accumulated toxins, increases magnesium)
  • 1/2 cup baking soda (balances PH levels, reduces skin irritations)
  • 1000 - 2000 mg Vitamin C (optional: reduces chlorine)
  • 6 - 12 drops essential oil (optional: each one brings their own benefit — add to salts or they may settle too much at top of bath water)

Don’t forget to make the water HOT, sit in for 20 - 40 minutes (at least), drink water, light candles, play music, diffuse essential oils. And LOCK THE DOOR.



MINDFUL EATING & DIGESTION

I stuck mindful eating and digestion together because they go hand-in-hand in so many ways. You can do all sorts of things to target digestive healing but it all starts here. And it couldn’t be more important. I don’t just believe — I KNOW — all healing begins in the gut. And the first thing to address with gut issues is to address digestion. And the first thing to address with digestion is all the mindful stuff below:


Chewing

I challenge you to actually CHEW during this mini Dump. Three days is not a long time — so it shouldn’t be TOO difficult for you to manage. But what I’m hoping is: it’ll stick.

15 chews per bite. Let’s see if you can do it.


Avoiding distraction

Okay okay. This is virtually IMPOSSIBLE if you have a large family with loads of kids. (Or even a small one.) But do your best. As for the rest of you… eating dinner in front of the television IS a distraction. Checking email, responding to text messages, being on any device AT ALL is a distraction. The only thing you should be thinking about when you’re eating is…EATING. The stuff that’s in front of you. This obviously goes hand-in-hand with being “mindful”, and will take you many more steps towards appreciating the texture and flavour of what you’re eating (which will be more abundant when you remove sugar from your diet for a while). Oh boy — I’m so excited for you. Woot!


Blessing your food (or being grateful/thankful)

Because honestly…aren’t you?

Gratitude in general makes you a happier, healthier human.


Appreciating the senses

Taking a moment to actually notice the texture and flavour of each bite is so special. If you think this is time consuming then you’re right. We gulp down food like it’s the apocalypse and what we end up with is overeating, stressed out, crappy digestive systems.


Eating in a non-stressed state

Easier said than done but so very important. When we are in a highly stressed state our parasympathetic system actually halts (or virtually shuts down) so we can run from the hypothetical bear (which could also be your boss or your spouse or even your children or a dickhead driver on the way to work or money or whatever) — whatever you’re running from, don’t run (stress) while you’re eating. Sit. Take deep breathes. Or…wait before you eat. Yeah, eating in this state is WORSE than not eating at all.


Let’s concentrate on what you CAN eat for the next three days:


Fruit

I limit fruit for the Dump, depending on the season, but I’m choosing NOT to do that here. I think the important thing about these three days is that you enjoy your experience, and the focus not be on losing everything. However, if you want to really go at this with all you’ve got then try to stick with fruits that are a little less sweet. The perfect choices in this case are berries, apples and pears. You really can’t go wrong with any of these guys. And most of the recipes I’ve included use these alone.


Vegetables

The vegetable rules the universe on any Community Dump. You can eat as many vegetables you like, in any quantity, as much as possible. Full of vitamins and minerals, loaded with fibre, low in bad fat, but also filling. You can’t go wrong. If you’re participating in this Dump during the cooler months, stick with mostly cooked vegetables. If you happen to be doing this during warm days then raw vegetables are perfect. Think about doubling the amount of vegetables you normally consume (which isn’t usually enough for most people). With this in mind, cooked vegetables are easier to eat more of. (Cooked versus raw spinach, for example).

I give vegetables equal love. However, the vegetables you want to concentrate on during your Dump days would be the ones with the MOST to offer during any kind of “Cleanse”.

Dark, Leafy Greens and Bitter Greens (arugula, kale, spinach)

Cruciferous Vegetables (cooked)

Lacto-Fermented Veggies (sauerkraut, kimchi)


Smoothies

This might be the only cleanse you do in the history of the world where smoothies are not part of your everyday cleanse. I’ve included some, but you’ll also notice they aren’t all green and they aren't that sweet. Smoothies are fab foods for a number of reasons: Smoothies are fast (best fast food ever). Smoothies are easy to digest. Smoothies are easy to hide a pile of stuff inside. But smoothies are often very sweet (due to all the fruit) and/or reducing (almost too cleansing). And depending on the time of year, smoothies can make you feel a deep chill. The ones I usually share with my peeps contain extra fat, natural plant-based protein, and sometimes cooked vegetables and spices. And they, of course, taste good.

These refreshing drinks are breakfast, snacks, and sometimes even a main course. The thing about smoothies that is true and real — what you drink AND when REALLY matters.

Constitutionally we are all so different. But I think it’s safe to say that drinking a green smoothie in the heart of winter doesn’t make much sense — unless you can take it — and most people can’t.

There are also loads of ways you can enhance your beverages and smoothies so they give you a power punch of fuel, make you feel good, and provide a blast of energy and sustainability.


Some of the following are GREAT additions:

  • chia goop (protein, fat, fibre)
  • hemp seeds (protein, fat)
  • raw egg (Jan - March)
  • nut butter (protein, fat, filling)
  • coconut yogurt (probiotic, protein)
  • raw yogurt (not while on Dump)
  • ground kelp (thyroid-support)
  • fresh-pressed juice (blast of minerals)
  • pureed vegetables (blast of minerals and easier to digest)
  • fish oil (brain power, yummy haha)
  • spices (warming, digestion, blood sugar balance)
  • protein powder? well…that depends on the quality and source — i usually skip it
  • Buddha Bowl (recipe included)
  • Soba Noodle Salad
  • Salad Rolls (recipe included)
  • Stuffed Sweet Potato (recipe included)
  • Sweet Potato “Noodle” Bowl
  • Veggie Stir-Fry
  • Dip for veggie sticks or crackers
  • Salad dressing
  • Drizzled on steamed kale, or other veg



Animal & Plant-Based Protein

Protein is obviously an important component of any cleanse — it keeps you strong and satiated. But you’re not going to fall apart if you decide to go at this plant-based for a few days. I’ll leave this part up to you. There are only a few rules I insist on for your 3 days.

  • Grass-fed and organic meats only (or none at all) — fish should be “wild”
  • No eggs
  • No red meat or processed meats (fish is the best, easiest to digest)


Beans and legumes are wonderful things. Filling, high fibre, low fat, delicious, versatile, and inexpensive. They can also be difficult to digest for SOME people. If this is you then use the 3 days to take a break. But

Canned: look for BPA-free lined cans (like Eden brand)

Homemade: make up in large batches, store in 2 cup portions in freezer bags

I’m not against eating meat that has been humanely raised. Especially in small quantities. But give your digestive system a little rest if you can.

Beans, Nuts, Seeds

Grass-Fed, Organic Meats



Whole Grains

There will be no gluten-grain or corn consumption on the Dump. Again, this gives you body a well-deserved break from what could be causing your enormous inflammation. It’s also hard on the gut to eat grains that haven’t been prepared properly (which is how most of us eat them).

This means sticking to gluten-free grains like brown rice or pseudo-seed grains like quinoa, amaranth, buckwheat and millet. (And gives you a chance to explore these delightful options if you never have.)

I’m not afraid of grains like many people are. They are nourishing and grounding, filling and satisfying, high in fibre that sweeps out toxins and pretty high in protein.

But if you’re using grains (at any point in your diet) you must learn to prepare them properly. Grains are protected by a layer of phytic acid, and this makes them more difficult to digest than other foods. Not only does phytic acid prevent you from absorbing the minerals inside a grain — it ALSO strips the body of needed nutrients on the way out of the body. Eghads!!

The easiest way to prepare a grain is to soak them in warm water overnight with a squeeze of lemon or some whey or some kind of acid.



Water

I mean duh, of course you need to drink water. But if you’re going to have more of any one thing during the dump then this needs to be it. Big time. Water is not only going to keep you hydrated. It’s going to flush out loads of the bad guys, help with cravings, and leave you feeling fuller for longer.

Note: it’s important to NOT drink water while you eat — this dilutes stomach acid and makes it difficult to digest what you’re eating. Water should also be room temperature or warm.

If you want to take this water thing one step further then squeeze the juice half a fresh lemon into your water (room temp or hot) — and increase your benefits ten fold. This is especially important if you bowels tend to “slow down” during any kind of diet shift. The lemon will help your gall bladder spasm and keep your bowels moving in the direction you want. Sometimes all that fibre can bung you up — even if you are eating wonderful foods. (And if you’re giving up coffee, you may get constipated. Water will help with coffee cravings.)



Tea

When I say tea I mean herbal and green tea. Herbal teas are super great for quashing sweet cravings — especially late at night. And they hold all sorts of other benefits, also. I think you could likely find a yummy tea to get you through the mini-dump — but it doesn’t have to be a “cleansing” tea. Hibiscus teas are my personal faves, but mint and fennel are wonderful for digestion, green is lovely for a little “lift” and antioxidant rich, and things like nettles and red raspberry leaf are incredibly supportive to hormonal disruptions (like menstruation). Personally, I think “detoxifying herbal teas” are a little too much for the colder seasons. So keep that in mind when you are choosing your tea.



Healthy Movement

Walking and Yoga are THE BEST movements you can do. If you’re a work-out-aholic then this is EXACTLY what you need. If you are a bit of a couch-potato this is EXACTLY what you need.

So what I’m saying is…walk and do yoga. Every day if you can. Even in stormy weather — walking is beneficial.

I recommend dragging your buns to a yoga class if you’re new to this world. But if you’re a home-body, you could also try www.yogaglo.com — sign up for 14 days and it’s free. After that it’s $18/month. i’ve been using it for year. (Not an affiliate.)



ALLOWED + NOT ALLOWED LIST


Fruit

ALLOWED: Berries, apples, pears, lemons & limes — most other fruit, but especially in season

NOT ALLOWED: No oranges/grapefruit if sensitivity suspected, Limited tropical fruit or dried fruit


Vegetables

ALLOWED: All vegetables (except potato), sea vegetables (seaweed)

NOT ALLOWED: Potatoes, No tomatoes, eggplant or peppers if suspect nightshades sensitivity


Nuts & Seeds

ALLOWED: Raw, unsalted nuts & seeds, nut butters, coconut, nut flours, coconut flour

NOT ALLOWED: Peanuts or peanut butter, pistachios


Meat & Eggs

ALLOWED: Naturally raised + organic poultry OR none

NOT ALLOWED: Meat, eggs


Fish

ALLOWED: Wild fish, small-fatty fish especially (sardines)

NOT ALLOWED: Shellfish, farmed fish


Dairy & Milk

ALLOWED: Homemade coconut milk, preservative-free canned coconut milk, homemade nut & seed milks

NOT ALLOWED: Animal dairy, soy milk, boxed nut milks


Whole Grains

ALLOWED: Gluten-Free Grains (quinoa, amaranth, buckwheat, millet, teff, brown rice), GF oats, brown rice or buckwheat noodles

NOT ALLOWED: Oats, Corn, Gluten Grains (wheat, barley, rye, spelt, kamut, couscous)


Legumes

ALLOWED: Most beans & legumes, easy-to-digest best (lentils, adzuki, split pea)

NOT ALLOWED: Soybeans, Soy Products


Spices & Condiments

ALLOWED: Coconut Aminos (similar to soy sauce), herbs & spices (watch label for traces of allergens), sea salt, raw cider vinegar, homemade/unsweetened condiments only

NOT ALLOWED: Most other condiments contain sugar & preservatives, all other vinegars


Sweeteners/Sugars

ALLOWED: Stevia

NOT ALLOWED: Refined sugar, ESPECIALLY artificial sweeteners, naturally sugars like honey and maple syrup also out


Oils & Fats

ALLOWED: Coconut oil, ghee, good-quality olive oil, unrefined sesame oil, flax oil (recently opened)

NOT ALLOWED: Unsaturated (sunflower, safflower) oils that have been open for more than 2 weeks or not refrigerated, canola, margarine, shortenings, any unrefined oil


Beverages

ALLOWED: Filtered (preferably) water, herbal tea, green tea, coconut water, dairy-free milks, mineral water, “spa” water

NOT ALLOWED: Alcohol, coffee, black tea, fruit juice (canned or fresh), soft drinks, drink most smoothies only in warmer months


THE GOOD STUFF — zee recipes

The following recipes are MOSTLY for a family. Or serve more than one. I’ve listed serving sizes. I do want to encourage you to find community through all this, whether it is with a partner, a co-worker, your family, a group of friends. This WILL be an easier thing to accomplish with community. Totally do-able without one — but not as fun or supportive. So consider that.

Otherwise, you can EASILY half recipes. Or place extras in the freezer the way I do.


MEAL PLANS

Planning meals will make or break this experience. And really, nothing makes you feel more in control of your life than meal planning. I know that sounds a bit dramatic. But it’s 100% true. It doesn’t mean you have to follow a formula or do it the way other people tell you. It doesn’t mean you need to follow someone ELSE’S meal plans. (In fact, I recommend you don’t.) It just means you need to think ahead, plan ahead, prep ahead — SOMETHING ahead.

I’ve included a meal plan — because that’s what you want. But it’s not what you need. Or even what you should follow. But it just might keep you sane for three days so try and follow it if you can. I am personally a bit of a rebel. If someone tells me to do something, I likely won’t. (Like following recipes. I’m terrible at it.)

Have fun with these. I’ve chosen these recipes for specific reasons. But you may want to alter this entirely. That’s up to you. It’s YOUR Dump after all.

The Low-Down


DAY ONE

B: Overnight Oats

L: Quinoa Lentil Salad

D: Buddha Bowl

Sn: Smoothie (Orange or Green)


DAY TWO

B: Nut Granola Bowl

L: Curried Cabbage Soup

D: Black Bean Burgers

Sn: Sweet Potato Hummus with Veggies


DAY THREE

B: Sweet Quinoa Porridge

L: Kale Caesar with leftover soup or side hummus

D: Kitchari (you might want to eat this your entire cleanse — OR continue with it after)

Sn: Guacamole with brown rice crisps


BONUS SEASONAL RECIPES

Summer: Salad Rolls

Fall: Thai Sweet Potato

Winter: Chicken Curry Stew

Spring: Black Bean Mango Salad

One or Two Days Before Dump Begins


I suggest you make as much as you can ahead of time. This will give space for MORE EASE during the Dump. And who doesn’t want that? You don’t want to worry about last minute soaking or prepping. But I’ve given a few helpful last-minute prep tips, regardless.

Famous Almond Sauce

This will make you rediscover the joy of the sauce. It may be simple. It may be fast. It may be healthy. But MAN does it taste wonderful and indulgent. (We love feeling indulgent around here. Can’t do almonds? No problem! Try your fave nut substitute.)

What to eat Almond Sauce with:

2 inch piece of fresh ginger

1 - 2 cloves garlic, minced

2 or 3 Tbsp almond butter

Juice of 1 lime

1 Tbsp coconut aminos (optional)

1 tsp chili flakes

1/2 - 1 tsp toasted sesame oil or 1 Tbsp regular sesame oil

1/2 cup water (or more if needing to thin out)

1/4 tsp sea salt

2 Tbsp fresh cilantro, chopped

Add everything to the food processor and blend until smooth.

Day One

B: Overnight Oats

L: Quinoa Lentil Salad

D: Buddha Bowl

Sn: Smoothie (Orange or Green)


Prep Tips Night Before:

  • Prepare Overnight Oats
  • Pre-Cook lentils and quinoa for the salad ahead, if desired
  • Make a batch of rice ahead for day one dinner — make an extra cup of rice OR quinoa for day two’s dinner
  • Once lentils and quinoa are ready the salad takes no time to whip together
  • Double or triple the batch of Famous Almond Sauce to use throughout the three days
  • Double smoothie recipe for a morning AND afternoon snack, if you think you’ll need it
  • Prepare bone or veggie broth in slow cooker, if using for soup
  • Prep batch of burgers for fridge so it’s ready to cook at dinner
  • Whip up a quick batch of Brown Rice Crisps — double or triple if using on day three
  • Make sure hummus is ready for your snack — make this the night before if necessary
  • Roast garlic and even make caesar dressing tonight
  • Soak brown rice and red lentils tonight
  • Give yourself time to massage dressing into kale leaves — so it has a chance to sit 10 - 15 minutes


Prep Tips Day of:

BREAKFAST

Apple Cinnamon Overnight Oats

(1 large serving)

If you have not jumped on the overnight oats craze NOW is your chance. While this is filling and almost feels indulgent for a cleanse, it’s got everything you want or need. Loaded with fibre, protein, fats, probiotics, blood sugar balancing cinnamon, sweetness from the apple, and it’s super easy to digest. The perfect Dump Fast Food and it’s NOT a smoothie.

1/2 cup gluten-free whole oats

1 probiotic capsule opened up OR 1/4 tsp

1/2 tsp cinnamon

1/8 tsp ground ginger

pinch nutmeg

pinch sea salt

2 tsp chia seed

1/2 cup milk of choice (almond, hemp, coconut)

1/2 cup unsweetened or homemade coconut yogurt (or more milk)

1 small apple, sliced

1/2 tsp vanilla extract

1 tsp maple syrup (or none)


In a one-pint sized mason jar combine dry ingredients.

Add remaining ingredients and stir well.

Place lid on container and leave on the counter at room

temperature overnight. If this freaks you out for some reason,

place in the fridge.

In the morning, eat the goodness. Add more maple syrup if you

think you or your kids need it.


LUNCH

Lentil Quinoa Salad

(4 servings)

This has been a staple Dump item since DAY ONE. Because it’s so damn good. And I think you can feel yourself getting healthier eating it :)

1 cup dry French or green lentils + 2 cups water

1 cup quinoa + 2 cups water

1/4 - 1/3 cup olive oil or walnut oil or a combo

1/4 - 1/3 cup lemon juice

2 cloves garlic, minced

1 tsp sea salt

1/2 tsp oregano

1/4 cup fresh herbs, minced (mint & dill combo best)

fresh black pepper, to taste

1/4 cup fresh parsley, minced

1/2 small red onion, finely minced

1 small bell pepper (any colour), diced

1 -2 stalks celery, finely minced

1/2 cup black olives, chopped

1/2 cup toasted walnuts

Place lentils in a medium-sized pot, cover with water, and bring

to boil. Turn heat way down, partially cover, and allow to simmer

gently for 20-25 minutes, or until tender but not mushy. Drain and

transfer to a large bowl.

While the lentils are cooking, bring quinoa and water to a boil,

reduce heat and simmer until water is absorbed, about 10-15

minutes.

Add everything to the lentils and quinoa, except walnuts. Mix

gently but thoroughly.

Cover and refrigerate. Before serving top with walnuts.


DINNER

GREEN BUDDHA BOWLS

(2 servings)

Of course this dish is 100% versatile or changeable. You can swap out the veggies for another.

1 head broccoli, cut into florets

1 head bok choy, torn

1/2 - 1 bunch green kale, torn

1/2 - 1 bunch swiss chard, torn

1 cup cooked brown rice or desired grain (millet, quinoa) or even brown rice noodles

1/4 cup Famous Almond Sauce

1/3 cup toasted sunflower or pumpkin seeds

handful sprouts (optional)

Steam broccoli and greens until they are tender and bright green.

Put 1 cup cooked brown rice in a bowl and drizzle with 2-4 Tbsp Famous Almond Sauce. Sprinkle some optional seaweed on rice.

Arrange the steamed greens and broccoli on the brown rice around the bowl. Sprinkle toasted sunflower seeds on top. Garnish with lots sprouts.


SNACK

Smoothie

Ah, the seasonal smoothie! The orange one is for cooler months, green for warmer.

Harvest Smoothie

(1 serving)

1/3 cup butternut squash or pumpkin puree

1 cup unsweetened almond milk

1 frozen banana (or 1 fresh + 1/2 cup ice)

1 tsp almond butter

1 Tbsp hemp seeds

1/4 tsp cinnamon

1/8 tsp each ground ginger & cardamom

1/8 tsp pink Himalayan sea salt

Blend like nobody’s business.

Green Goddess Delight Smoothie

(1-2 servings)

2 cups romaine

1/2 cucumber (peeled if needed)

1 stalk celery

1 apple or pear

1/3 cup fresh Pineapple

1 cup coconut water

1-inch fresh ginger

juice of 1 lime or lemon

2 Tbsp fresh cilantro (optional)

1 tsp kelp or spriulina powder (optional)

1 Tbsp coconut oil (optional)

Blend blend blend it.


Day Two

B: Nut Granola Bowl

L: Curried Cabbage Soup

D: Black Bean Burgers

Sn: Sweet Potato Hummus with Brown Rice Crisps


Prep Tips Night Before:

Prep Tips Day of:


BREAKFAST

Toasted Nut Granola Bowl

(1 serving)

Typically granola is ridiculously sweet. Not only is this not a typical granola, it doesn’t even have oats — or grains. But I suppose you could add them.

1/4 cup raw macadamia nuts, chopped

1/4 cup pecans, chopped

1/4 cup whole almond, chopped

1/4 cup pumpkin seeds

1 Tbsp chia seed

1 Tbsp dried goji’s or cranberries (optional)

fresh berries or fruit

Place nuts and pumpkin seeds in a pan over medium-high heat and toast. Sprinkle this with berries, chia seed, and vanilla extract into coconut yogurt or serve with coconut milk.


LUNCH

Curried Cabbage Soup

(3 servings)

This. Soup. Is. Perfection.

1 Tbsp coconut oil or ghee

1 large sweet potato, cut into cubes

1 small yellow onion, chopped

3 cloves garlic, minced

2 Tbsp curry powder

1 can chickpeas or 2 cups fresh

1/2 head green cabbage, cored and sliced thinly

4 cups broth

Salt and pepper, to taste

1/2 - 1 cup coconut milk

Fresh Cilantro and lime wedges, to serve

Heat oil in large pot over medium heat. Add sweet potato, cover and cook, stirring occasionally. After a few minutes, when they start to brown add onion and cook a few minutes. Then add garlic and curry powder and saute a few more minutes. Add chickpeas and cabbage, stir in broth. Bring to a boil and simmer, until cabbage is soft. Stir in coconut milk, heat a bit longer.


DINNER

Black Bean Burgers

(4 servings — freeze remaining between parchment)

I love these guys. I find them so satisfying and tasty. I love doubling the batch so I always have some handy in the freezer I can just thaw and warm up

1 Tbsp olive or coconut oil

1/2 small red onion, minced (1/3 cup)

1 clove garlic, minced

1 carrot, grated

2 kale leaves, de-stemmed, minced

1/2 tsp EACH red chilies, coriander and sea salt

1 tsp cumin

1 can Eden black beans or 2 cups fresh

14 cup arrowroot powder

2 Tbsp lemon juice + 2 Tbsp water

1 cup cooked quinoa or brown rice

Saute onion, garlic, carrots, and kale with spices in olive oil

Set aside 1/2 cup black bean. Blend remaining black beans, arrowroot, salt, lemon juice and water in a blender until smooth. Combine blended beans, reserved beans, cooked quinoa and sauteed vegetables in a large bowl and mix well. Refrigerate mixture for 1 to 2 hours.

Heat oil in a pan. Form 1/4 inch thick patties from the mixture. Pan-fry in oil for about 5 minutes on each side, until well browned.

Serve on a cooked portobello marinated mushroom or a leaf of romaine. Top with Mango Black Bean Salad or Guacamole or fresh salsa or other favourite toppings.


SNACK

Pumpkin or Sweet Potato Hummus

A snack of champions. My personal favourite is the pumpkin. But sweet potato is more readily available in warmer months — the squash often into deep winter

1 can Eden chickpeas, drained and rinsed or 2 cups fresh

2 garlic cloves, coarsely chopped

1 Tbsp tahini (or almond butter)

1/2 cup pumpkin, squash or sweet potato puree

Juice of 1 lemon

1 tsp dried parsley or 1 Tbsp fresh

1 tsp paprika

½ tsp sea salt

¼ cup olive oil

1 tsp ground cumin

1/4 tsp cayenne

Process and combine all ingredients, except olive oil. With processor running, slowly drizzle in olive oil until smooth. If still chunky add some water. Or embrace the chunky.


BROWN RICE CRISPS

The fact that these are so easy to make and taste so good may change your life. That is all.

2 brown rice tortillas

olive oil

sea salt

Preheat oven to 400 F.

Cut the tortillas into wedges (quarters or eighths), brush with a little olive oil and dust with sea salt. Place in a single layer on two baking sheets and toast for 5-8 minutes until golden and crispy. Watch them carefully to avoid burning!


Day Three

B: Sweet Quinoa Porridge

L: Kale Caesar with leftover soup or side hummus

D: Kitchari (you might want to eat this your entire cleanse — OR continue with it after)

Sn: Guacamole with Mary’s crackers, brown rice crisps, or veggies



Prep Tips Night Before:

Prep Tips Day of:


BREAKFAST

Sweet Quinoa Porridge

(1 - 2 servings)

I think this one always surprises people. Mostly that it is so naturally sweet, but also using quinoa as porridge. Feel free to try other grains, such as buckwheat or amaranth instead. I love them all equally. If you have any leftover then throw it in the fridge and reheat another day or eat as a snack. It’s incredibly satisfying.

1/2 cup quinoa, soaked overnight

1 cup water

1/2 tsp cinnamon

1/4 tsp sea salt

1/2 cup homemade nut milk or coconut milk

1/2 - 1 apple, diced

1/2 cup frozen blueberries (or fresh in-season berries)

1/4 cup slivered almonds (toasted)

Place quinoa, water, cinnamon, salt in a small saucepan and place over high heat. Bring to boil, reduce heat to low and simmer covered, about 15 minutes, until almost all water is absorbed. Stir in remaining ingredients and simmer, uncovered, for another 10 minutes. Let sit 5 minutes before serving.


LUNCH

Kale Caesar

(1 Serving if you’re really hungry, 2 if eating with leftover soup)

The first time I made this my son devoured it. Enough said.

1 bulb roasted garlic

1 clove garlic, minced

2 Tbsp lemon juice

1 Tbsp capers + juice (or extra lemon juice)

1 tsp dijon

1/2 tsp sea salt

1/4 cup soaked walnuts (optional)

4 or 5 anchovies (optional)

3/4 - 1 cup olive oil

black pepper, to taste

1 head curly kale, torn

1/2 cup Roasted Chickpeas OR grain-free nutty croutons

1/4 cup coconut bacon* (optional)

nutritional yeast, for sprinkling (optional -- instead of walnuts)

Combine garlics, lemon juice, capers, dijon, salt, optional walnuts and/or anchovies (if using) and blend or process. While motor is still running slowly drizzle olive oil in. Taste for seasoning and add black pepper.

To assemble, place torn kale into bowl. Dollop a few Tablespoons of dressing in bowl and with your hands, gently “massage” dressing into the kale, breaking down it’s tough nature, for about 3 or 4 minutes.

Top with optional coconut bacon, Roasted Chickpeas or croutons, and nutritional yeast.

OPTIONS: If kale isn’t something you do, you may sub in romaine lettuce. If you want to try the nutty crouton, you can find recipe in the “Oh She Glows” Cookbook.

COCONUT BACON: It may be purchased. If you want to try making yourself, soak coconut flakes in coconut aminos + liquid smoke then dehydrate.


DINNER

Kitchari

(many servings — this makes a lot but you can easily half recipe)

The ULTIMATE cleansing food — in Ayurveda — but was also voted the most popular Community Dump recipe. Woot Woot. You COULD eat this entirely the 3 days and you would still definitely receive the same benefits — or more.

1 cup brown basmati rice

1 cup red lentils

1 piece kombu (optional — seaweed)

2 tsp black or yellow mustard seeds

2 tsp cumin seed (or ground — add later)

1 tsp coriander seeds (or ground — add later)

1 tsp fennel seed

1 tsp fenugreek seed

4 - 6 whole cloves

2 Tbsp ghee or coconut oil

1/2 - 1 yellow onion, diced

2 - 3 cloves garlic, minced

1 - 2 Tbsp fresh ginger, minced (avoid if menstruating)

2 tsp turmeric

1/4 tsp cardamum

pinch of asafetida (optional)

4 - 6 (or more) cups of water, veg or bone broth

1 - 2 Tbsp lemon juice

Salt, to taste

1 cup frozen green peas

1 - 2 cups cooked vegetable combination (optional) -- broccoli, sweet potato, spaghetti squash, carrots, cauliflower, etc.

1/2 - 1 can preservative-free coconut milk or 1 - 2 cups homemade

Cilantro, for garnish (optional)

Soak rice and lentils separately, with a squeeze of lemon juice in each bowl. Add kombu, if using. In the morning, rinse well.

Heat a heavy-bottomed pot on medium heat. Add whole spices (mustard seed, cumin seed, coriander seed, fennel, fenugreek, cloves) and dry-saute until spices just begin to pop a little. Add ghee or coconut oil and onion. Saute until onions soften a little. Add garlic, ginger and ground spices (turmeric, cardamum, asafetida) and saute a little longer, adding a bit of water if things get sticky or start to burn.

Stir in your grain and bean of course, with water or broth. Bring to a boil, cover and simmer for about an hour or longer. If you want it to be more of a congee keep adding water and cooking longer.

Stir in lemon juice and optional add-ins. Adjust for taste.


SNACK

Guacamole

Serve this with Mary’s crackers, or Brown Rice Crisps, or veg sticks. A staple on the Community Dump. Avocado is loaded with fibre and fat and FLAVOUR.

2 ripe avocados, peeled and diced

Juice of 1/2 lime (more to taste)

1 garlic clove, minced

1/2 small jalapeno pepper, seeded and minced

2 Tbsp finely chopped fresh cilantro

1/2 tsp sea salt (more to taste)

1 tsp fresh pepper

Optional Additions: diced mango, red onion, diced sweet pepper, chipotle chili powder

Mash or dice avocado and mix in remaining ingredients.


Bonus Seasonal Recipes

Summer: Salad Rolls

Fall: Thai Sweet Potato

Winter: Chicken Curry Stew

Spring: Black Bean Mango Salad


SUMMER

Veggie Salad Rolls

(4 servings)

8 lettuce leaves, shredded

3-5 green onions, sliced

1 cup fresh cilantro, chopped

1 cup fresh mint, chopped

2 carrots, julienned

1 small red bell pepper, thinly sliced

1 small yellow bell pepper, thinly sliced

1 cup toasted almonds, finely chopped (optional)

1/2 package rice vermicelli noodles or bean noodles, cooked

8 Vietnamese rice paper wrappers

1 batch Famous Almond Sauce

Mix lettuce, green onion and fresh herbs together in a bowl. Mix carrots and sweet peppers together. Cut noodles slightly shorter.

Fill a large bowl with very warm water. Submerge 1 rice paper wrapper in the water for 10 seconds, or just until it becomes soft. Remove the wrapper to a flat work surface, and let it rest for 20 to 30 seconds, as it becomes easier to handle.

Place a small line of lettuce mixture on the rice paper. Top with some cooked noodles, then a line of carrot mixture.

Fold the bottom of the wrapper up over the filling, pressing the filling as you go. Fold both sides of the wrapper inward. Gently press to seal and roll the wrapper to the top edge. Let sit for a minute. If using larger rice paper, cut in half. Repeat


FALL

Thai Sweet Potato

(2 servings — 1 if you’re hungry)

2 large sweet potatoes (more if youre doubling recipe)

1 Tbsp melted coconut oil

sea salt

1 large carrot, grated

1 bunch green onions, chopped (white and light green parts only)

handful fresh cilantro, chopped

1/2 batch Famous Almond Sauce

Scrub sweet potatoes, pat dry, rub with coconut oil and sprinkle with salt. Bake at 400 F on a parchment or foil-lined baking sheet for 1 hour, or until soft and creamy inside. Make a slit down the middle. Drizzle with almond sauce, top with carrots, green onions, cilantro and drizzle again.


WINTER

Curry Chicken Stew (with Veg Alternative)

(serves 4 - 6)

2 Tbsp coconut oil

1/2 yellow onion, thinly sliced

Sea salt and pepper, to taste

1 large sweet potato, peeled, cut to large cubes

1 small butternut squash, peeled, cut to large cubes

2 Tbsp curry powder

2 Tbsp tomato paste

1 Tbsp grated fresh ginger

1 Tbsp grated garlic

1 Tbsp minced fresh thyme

2 tsp coconut aminos (optional)

4 cups bone broth (or veg broth)

1 14 oz. can diced tomato

1 can coconut milk or 1 1/2 cups homemade coconut milk

Cooked meat from 1 whole chicken (omit or sub in chickpeas)

1/3 cup almond butter

1 Tbsp fresh lemon juice

1/2 cup fresh cilantro, chopped

6 green onions, thinly sliced

1/2 cup toasted almonds, coarsely chopped, for garnish

Warm coconut oil in a large pot or dutch oven over medium-high heat. Once the oil has melted, add the sliced onion and a pinch of salt. Cook until translucent, about 4 minutes. Add the sweet potato and squash and 2 pinches of salt and black pepper. Stir to combine. Cook until the sweet potato and squash soften, about 6 to 7 minutes, stirring occasionally to keep the onions from burning. Add the curry powder, tomato paste, ginger, garlic, thyme, and coconut aminos, stirring to combine. Cook about 1 minute. Stir in chicken stock (or veg broth), diced tomatoes with juices and coconut milk. Bring mixture to a boil, then add chicken meat, almond butter, and a few pinches of salt. Return the mixture to a simmer and cook for 20 minutes. Stir in lemon juice, cilantro and green onions. Cook for 2 minutes, then season to taste with additional salt and lemon juice. To serve, spoon the soup in a bowl and top with toasted almonds and reserved scallion greens.


SPRING

Mango Black Bean Salad

(1 - 2 servings)

1 small mango, diced

1/4 cup (or so) red onion, diced

1/2 cup red, yellow or orange cherry tomatoes, diced

1 - 2 ripe avocados, chopped

1 clove garlic, minced

1 cup Eden black beans, rinsed (or make fresh)

2 - 3 Tbsp fresh cilantro, minced

Juice of 1 lime (& maybe some zest)

1/2 - 1 tsp chili flakes (to taste), OR 1 chili pepper, diced

1/2 tsp sea salt

Combine items.

If using as a Dip pulse 1/3 of the ingredients in food processor to

thicken a bit.

Serve over greens or with Dump-friendly fish.

All Season Community Dump Recipes

Look…how you do this is totally up to you. I’m not one for putting on the pressure. What I would say is this:

It’s only 3 days. And in three days you can discover some yummy new foods — maybe foods you never thought you’d like. You could decide to take it one step farther and join us in an entire 10 day Dump (they really are awesome — and you get lots more than what you get here). You could just take some well-deserved time from you crazy life to put yourself first.

And doesn’t that sound appealing.

Yeah, giving up coffee sucks. Giving up sugar is scary. Giving up bread is daunting. But you’re not giving up those things forever, necessarily. And you will feel better in the end.

So what-a-ya-say? Let’s do it!!

Remember: Join us on FB. Have a quick look at the recording I’ve created for you. But mostly: go grocery shopping, get yourself into the kitchen, and HAVE FUN!!!

And don’t be afraid to reach out to me for more info on stuff that’s coming up.


Love Sara

xo


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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada