Saucha Sadhana Programme

Welcome to the Saucha Sadhana programme- a 10 day detox that draws on raw foods principles and Ayurvedic wisdom.

Please see the Detox menu bar to the right of this page for all the information you will need to carry you forward on this cleansing journey. This programme can be tailored to suit your individual needs and constitution, It is flexible in nature and if you are determined to commit to it, it is easy enough to get through and the benefits are well worth the effort. In the menu bar to the right, you willl see:

  • Juice recipes for your dosha
  • Smoothie recipes for your dosha
  • Living soup recipes for your dosha
  • A kitcherie recipe
  • A shopping list

Before your cleanse starts, please do the dosha quiz in the David Frawley “Yoga and Ayurveda” book or a quiz from another reputed source. You may find that you do not fit into one simple category of Vata, Pitta or Kapha, but are a combination of 2 doshas or even Tridosha, an equal combination of all 3.

If you are a combination of two dosha types, you will need to balance your hot and cold foods during this detox using your intuition. Vata dosha is cold and dry, Pitta is hot and moist, Kapha is cold and moist. The time of year is also a factor and other factors include how much internal heat or cold you are generating though things like stress (heat), anger (heat), anxiety, fear and trauma (cold). In this way, we learn how to determine the difference between our Prakriti (our constitutional nature- determined at birth)  and our Vrkriti (what dosha or element is out of balance with us at this moment) and adapt our food to create balance as much as possible.

The first 2 days of your cleanse are the Pre-Cleanse days. The last 2 days of the cleanse are the post cleanse days. On these days, please see the advised diet on the menu bar. For the 6 days in-between, you need to decide what type of detox you want.

  • If you need to cleanse and rejuvenate at the same time, please add kitcherie to your cleanse most days or all days.  You may also wish to make sure you add the protein powder and superfoods to your smoothies.
  • If you feel you need warm foods due to season and constitution, please make sure you have the kitcherie or the living soups which are technically raw, but use boiling water, so are warming.
  • If you feel able you may just do juices and or smoothies for the 6 days in the middle of the cleanse, or you may choose to do 4, or 2 or 1; its up to you.
  • You may also decide to do some juice days or even water days in the middle of the cleanse. If you do this, I advise that you take rest days and do not try this with normal work schedules.

 Best of luck !

So NOW is the time to start !

Start your cleanse with sowing the seed of your intention. A determined and ready attitude is a necessity during this process. This is a time to supercharge you ! And that starts with decluttering. This detox is not only for your body, but also for your mind and spirit and your life. It is a time to align with your higher self. So I suggest you start by getting yourself a big cardboard box and start the decluttering in your home. Throw out things that do not serve the new you.

During this process of cleansing your energy body, you will begin to draw your attention from the physical to the energetic. Start the cleansing in your home. If you don’t wear the clothes, give them to Simon. If everything is cluttered, re-organise and tuck out what you don’t need. In this way, your Feng Shui living space and move from chaos towards order. When we align with our universal energy flow, without clutter, we manifest our dreams; we flow with grace through life, instead of clinging to old patterns, old habits, old out worn beliefs that limit us. Prepare for the new you to emerge !

cardboard box

  • De-cluttering outside the body makes it easy to declutter inside
  • De-cluttering the house psychologically supports your detox and your opening to new beginnings.
  • De-cluttering creates the soil for your cleanse, where the new you can emerge.

WHAT YOU WILL NEED

  • A positive attitude
  • A Blender. YOu can get them for 15 euros from Argos which beleive it or not as ok. They work for smoothies fine. You will just find for nut milks (which are not on the detox anyway) and such they you get lumps. You could strain through a stocking… or just nibble a little as you drink. Ideally you get a high speed blender. They are cheaper now than they used to be. The Bullet or the Nutri Bullets are great. About 120 euros and just as good as the Vitamix which costs 600.
  • Juicers are not essential, but a very nice addition.

SHOPPING LIST

Lots of organic fresh fruit and vegetables ! Please see the page”Best Pkant foods for your dosha” on menu bar to the right, to get a sense of what vegetables are best for you for the 10 days. 

Here are the foods I recommend :

It is not about buying everything on the list, but using the suggestions in this list to help you make your own ! 

  • Hemp powder. Great source of Protein. I love this plant !
  • Sun Warrior Protein Powder (expensive but great ! ) – the Vanilla flavour has stevia in it which is a natural sweetener (and allowed on this detox), so it might help balance the bitterness of the leafy greens…
  • Pea Protein Powder
  • High Life Superfood mix (yum)
  • Chlorella or Spirulina. Chlorella is best if you eat a lot of fish and think you might be Mercury poisoned. It was used on children after Chernobyl to soak up radiation. Good in green smoothies, but strong tasting. If you are new to this, you might prefer the tablet option.
  • Chia – great for protein and omega 3s.
  • Mung bean and brown or green lentils for sprouting – more proteins !
  • Shelled/Hemp seeds. Shelled Hemp is great for adding to smoothies to make smooth and another source of protein. You can also make hemp milk with these little hemp hearts for your Chia Porridge, if you have a low grade blender. If you have a high speed blender, you have the option of using the unhulled hemp seeds which are much cheaper and not processed as all. These unhulled seeds are better for milk, while the unhulled are more expensive but creamier…
  • Coconut oil. Should be raw and in a jar. Plastics can leak in otherwise. Great for your vegan based saturated fats !
  • Udo’s oil, hemp oil or Flax seed oil- great source of omega 3s and makes your smoothies silky…
  • Your kitcherie ingredients. Please see your handout for ingredients.
  • Tongue scraper. If you can’t find one, use a spoon. They are for scraping your Ama off your tongue. Hopefully you will have a bright red tongue at the end of the 10 days as an indication of your agni (digestive fire) bright and working well !
  • Massage oils. Self massage is a great practice for this detox. Massage is done before showering in the morning for 5-15 mintues.For Vata, use raw Sesame oil.For Pitta, use coconut oil.For Kapha, use mustard oil or raw sesame oil with Tulsi, Rosemary or Eucalyptus to spice it up.
  • Water- either well water or filtered or mineral. I even soak my beans sprouts in well water and try not to use the tap water at all !
  • Lemons. They are highly alkalizing. Use in your smoothies and juices but also great in hot watre firth thing in the morning to help remove any phlegm from your poos and reduce Ama.
  • Quinoa- this can be used sparingly in the first and last 3 days for additional protein or throughout if you are on a rejuvenate or very Vata and need to stay grounded.
  • Shiro Miso- This is the pale miso. It is fermented and not technically raw. There is a raw version, but the taste of the regular miso is very very good. I think its a good addition for Miso soup. You will also need some Tamari, which is the wheat free version of Soya sauce. TO NUT OR NOT TO NUT…. for MILKS

Nuts are a great source of Vegan protein, but they are not recommended for detoxes and they can be hard to digest which can slow down the process. So not matter what your dosha is I would consider not using them for the 10 days, or at least for the 6 days or the beginning and end. Exceptions being for Vatas who are feeling very ungrounded and need that extra something and can’t get to kitcherie on time… but use sparingly.

Another option here is to use home made nut milk (brazil or cashew blended with water) for your Chia Porridge only. Have to admit this makes the porridge very yum and personally I think I could live on it for the 10 days easy ! Other options however that are better for detox are:

  • Sunflower seed milk- seeds and water blended… ok, not great tasting…)
  • Hemp seed milk if you have a high speed blender (better than sunflower seed for sure !- slightly bitter taste but quite milky- this is what I personally use, and I also use hemp seed milk for smoothies during detox, which are very nice ! ) You might need to put through a nut milk bag or a stocking after you blend.
  • Hulled hemp seed milk. The hulled hemp seeds can be used in cheap blenders and are very creamy. Creamier than the un-hulled variety. Again slightly bitter so you could add a little bananna to sweeten. But Kapha’s try not to use to many banannas ! Sometimes I add a date, not not on a detox…
  • If you are Vata, or doing a rejuvenate option, you can use nut milks for your Chia Porridge. Blend cashews or brazils with well or spring water. Better to soak first for about 4 hrs to pre-digest and activate them, but not necessary if you are rushing.Happy Shopping and de-cluttering !

 

 

Vata soups:

 

Garden green Soup

1 handful of Kale, spinach or Broccoli heads

1/2 c. yellow pepper

1 x celery stalk

1 avocado

1/4 c. fresh basil or dill chopped

1 tbsp. lemon juice

1/2 tsp. raw coconut syrup

1 veggie broth cube

dash of cayenne

salt and pepper to taste.

Blend with 4 c. boiling water. Garnish with sunflower sprouts.

Sweet Potato Soup

3 x organic sweet potato

1 x carrot

1 x veggie cube

1 x celery stalk

1/4 inch ginger

handful of coconut chips or 1/2 avocado

4 cups of boiling water

Mermaid soup- Vata style

2 large tbsp. Shiro miso paste

1 x 1/4 inch of ginger

1 x garlic (optional)

1 tsp. thai curry paste or 1 tbsp on Tamari

1 tbsp. toasted sesame oil

1/2 avocado

Mung or lentil bean sprouts (optional)

Chopped broccoli heads

1 x tbsp of soaked Clearspring sea salad for 10 mins

Blend all ingredients except for bean sprouts, broccoli heads and sea salad. Garnish with remaining ingredients.

Blend with 4 c. boiling water. Garnish with fresh basil.

PITTA SOUPS

Garden Green Soup

2 x cups of kale or other left greens

1/2 avodcado

Sprigs of fresh dill or coriander

1 1/2 cups of courgette

1 veggie broth cube

1/2 avocado

Blend with 4 c. boiling water. Garnish with clover sprouts.

Minty Asparagus Soup

1 cup asparagus

juice of 1 lime

2 tbsp. unsweetened coconut flakes

1 cup. cucumber

2 tbsp. mint

salt to taste

1 veggie broth cube

Blend with 4 c. boiling water. Stir in 1/2 an avocado, diced.

Garnish with sunflower sprouts

Curry Carrot Soup

1 c. chopped carrots

1 c. fresh carrot juice

1 c coconut water, or water

1 x leek

1 x avocado (optional- be cautious if you are Pitta Kapha)

1 1/2 tsp. yellow curry powder

1/2 c. unsweetened coconut flakes

2 dates, pitted

2 stalks celery

1 veggie broth cube

Blend with 4 c. boiling water.

Garnish with cilantro and sunflower sprouts.

KAPHA SOUPS

Broth

 

1/4 c. basil

1 turnip

1 cob corn (sliced off)

1 veggie broth cube

1 tbsp. flax oil

cayenne to taste

Blend with 4 c. boiling water. Garnish with fenugreek sprouts.

Mermaid soup- Kapha style

2 large tbsp. Shiro miso paste

1 x 1/4 inch of ginger

1 x garlic (optional)

1 tsp. thai curry paste or 1 tbsp on Tamari

1 tbsp. toasted sesame oil

Mung or lentil bean sprouts (optional)

Chopped broccoli heads

1 x tbsp of soaked Clearspring sea salad for 10 mins

Blend all ingredients except for bean sprouts, broccoli heads and sea salad. Garnish with remaining ingredients.

OPTIONAL PROTEIN BOOSTS FOR ALL SMOOTHIES :

Pea protein, Hemp protein, Sun warrior Protein (the vanilla one has stevia a natural sweetener in it, which is fine for all doshas, very natural and not calorific and helps take out the bitter taste if you are using a lot of greens) 


imagesVATA

Vata’s best smoothie

1 cup spinach

1 peeled orange

1 c. fresh pineapple

1/2 inch ginger root

1 tsbp of Raw coconut oil or Udo’s oil

1 cup water

1/2 avocado or 3 tbsp of chia seeds or 1 tbsp of flax seeds

1 banana to bulk it up if desired

Optional: 1/2 teaspoon or cumin, coriander or 1/4 tsp paprika

No ice unless temperatures are very hot

Vata’s superfood smoothie

1 cup leafy greens

1 tbsp. maca root

3 tbsp. soaked chia seeds or 1 tbsp. of flax seeds or half an avocado

1 tbsp. goji berries

1/2 tsp. cumin or coriander or 1/4 tsp of paprika

3 dates

1 tsbp of Raw coconut oil or Udo’s oil

1 tbsp of wheatgrass or Barley grass

1 cup mango or 1 banana

1 cup water

No ice unless temperatures are very hot

Vata’s Simple Smoothie

1 cup kale

1 banana

2-3 dates

1 tsbp of Raw coconut oil or Udo’s oil,

handful soaked almonds

1 cup water

No ice unless temperatures are very hot

OTHER GREAT INGREDIENTS FOR BALANCING VATA

1 x sweet potato, 1 x parsnip, 3 x carrots, 1 x yellow orange or red pepper, kale, chard, nettles. beet greens and cherries…. enjoy !

 

PITTAimages

Pitta’s best smoothie

1 cup leafy greens, spinach, kale etc.

1/2 cucumber (optional)

1-2 sticks celery (optional)

1 cup beansprouts of your choice, mung, lentil etc

Sliver turmeric root

1 oz. aloe juice

1 apple

1 cup water

Stevia for sweetness to taste ( a pinch) or 1-2 dates if needed

1 tsp. extra virgin coconut oil or Udo’s oil.

If very hungry, add a bananna

Ice as desired

Pitta’s superfood smoothie

2 cups leafy greens

1/2 cucumber (optional)

1-2 sticks of celery (optional)

2 tbsp. ground flax or I tbsp of Udo’s oil or raw coconut oil

1 apple

1 c. water

1 wheatgrass cube

stevia to taste

2 oz. aloe juice

1 tbsp of wheatgrass, chlorella or spirulina

1-3 tbsp of been pollen for energy boost (optional)

Ice as desired

Pitta’s Simple Smoothie:

2 stalks celery

1 cup greens

1 apple

1 tsp of raw coconut oil

stevia to taste or 1-2 dates

water

Ice as desired

 

OTHER GREAT INGREDIENTS FOR BALANCING PITTA: Dandelion. collards. coriander, fennel, sweet potato, parsnip, carrots, turmeric root, sweet juicy fruits, peaches, apples, berries pears and limes.

 

KAPHAKAPHA

Kapha’s best smoothie

1 cup leafy greens

1/4 cup parsley

Juice of a lemon (if you have a juicer, you can juice whole lemons, if they are unwaxed)

1 cup sprouts

1 cup wild blueberries

1 inch ginger

1 cup water

1 grapefruit

1/4 tsp of cayenne (optional)

No ice unless temperatures are very hot

Kapha’s superfood smoothie

3 tbsp. goji berries

1/2 c. blueberries

1/4 tsp of cayenne (optional)

1 tsp. raw honey

2 cups leafy greens

2 oranges

1 c. water

Kapha’s Simple Smoothie

2 cups greens

1  grapefruit

1/2 tbsp. raw honey

2 c. water

no ice unless

Kapha’s Favorite Smoothie

1 cup of  greens

2 radishes

2 apples or 1 grapefruit in winter

1 cups water

Stevia to taste

No ice unless temperatures are very hot

Kapha’s Best Smoothie

1 c. romaine lettuce

1 c. spinach

Handful of basil

1 grapefruit

1 c. water

1 lemon – juiced with skins on, if unwaxed

pinch of cayenne

No ice unless temperatures are very hot

Other Great INGREDIENTS FOR BALANCING KAPHA : Parsley, kale, collards, mustard greens, fennel, broccoli, yellow, red and orange peppers, turnip, ginger, turmeric root, burdock root, pomegranates, berries, lemons and limes…. enjoy !  

 

 

imagesVata’s best juice

Late bunch of leafy greens
1/2 fennel bulb
3 stalks celery
3 large carrots
1 x beetroot (optional)
1 inch ginger root
1 apple or 2 oranges or 1 grapefruit in the winter

 

OTHER GREAT INGREDIENTS FOR BALANCING VATA
1 x sweet potato, 1 x parsnip, 3 x carrots, 1 x yellow orange or red pepper, kale, chard, nettles. beet greens and cherries…. enjoy !

 

images

Pitta’s best juice

2-3 stalks celery
1/2 cucumber
large bunch of leafy greens
1 inch turmeric root
1/2 lime
2 apples
Mint leaves (optional)

 

OTHER GREAT INGREDIENTS FOR BALANCING PITTA: Dandelion. collards. coriander, fennel, sweet potato, parsnip, carrots, turmeric root, sweet juicy fruits, peaches, apples, berries pears and limes.

 

 

KAPHA

Kapha’s best juice

1/2 head fennel or celery 1 inch turmeric root
1 inch ginger
1 pear or grapefruit in winter
large bunch of mustard greens
2-5 radishes (optional)
1 lemon (unwaxed and juiced with skins on)

 

OTHER GREAT INGREDIENTS FOR BALANCING KAPHA : Parsley, kale, collards, mustard greens, fennel, broccoli, yellow, red and orange peppers, turnip, ginger, turmeric root, burdock root, pomegranates, berries, lemons and limes…. enjoy !

 

imagesBest Greens:
Butter lettuce, fennel, beet greens, romaine, swiss chard, baby kale leaves, sweet lettuces, lambs quarter, young nettleFennel bulb, peas, asparagus, celery, zucchini, red, orange, and yellow peppers

Best Roots:
Beets, carrots, sweet potatoes, zucchini, parsnips, radishes, winter squashes, maca, turmeric root, ginger root

Best Sprouts:
Sunflower sprouts, alfalfa sprouts, clover sprouts, radish sprouts

Best fermented foods:
All fermented foods are great for Vata. Live culture miso, kombucha, sauerkraut, kimchee

Best seeds, nuts and fats:
Sesame, sunflower, avocado, olives (ghee), chia, flax, almond, pinenuts, macadamias

Best fruits:
Sweet & sour fruits: grapes, cherries, peaches, citrus, pineapples, bananas with seeds, tomatoes, cooked apple.

 

 

images

Best Greens:
Kale, dandelion greens, collards, all lettuces, cilantro, cabbage, nettles, lambs quarter, thistleFennel, peas, asparagus, celery, zucchini, peas

Best roots:
Burdock root, sweet potatoes, parsnips, carrots, jicama, turmeric root
Best Sprouts :

Sunflower sprouts, alfalfa sprouts, clover sprouts, mung sprouts, lentil sprouts, broccoli sprouts
Best Fermented foods:
Small amounts of homemade sauerkraut

Best seeds nuts and fats
Sunflower, coconut, avocado, (ghee), chia, flax, almond, hazelnuts.
Best fruits

 Sweet juicy fruits, peaches, apples, pears, berries, limes

 

KAPHABest Greens:
All greens in enormous amounts! Parsley, beet greens, radish greens, kale, cabbage, brussel sprouts, collards, mustard greens, nettles, dandelionFennel, broccoli, red, yellow and orange peppers, asparagus

Best roots
Radishes, beets, turnips, ginger root, turmeric root, burdock root, daikon

Best Sprouts:
All sprouts! radish sprouts, onion sprouts, alfalfa sprouts, broccoli sprouts, fenugreek

Best Fermented Foods:
Small amounts of spicy ferments are best: kimchi, pickled limes,

Best seeds/nuts/fats
Pumpkin seeds, chia, flax, corn oil, mustard oil

Best fruits:
Astringent fruits: grapefruits, pomegranate, apples, pears, tomatoes, berries, cranberries, lemons, limes

 

kitcherie

1 c Split Yellow mung Beans or 2 c. mung bean sprouts
1⁄4 – 1⁄2 c White Basmati Rice
1 Tbs Fresh Ginger Root
1 tsp each Black Mustard Seeds, and Cumin and Turmeric powder
1⁄2 tsp each Coriander powder, and fennel and fenugreek seeds
1 pinch Hing (asafoetida)
3 Cloves
3 Bay Leaves
7-‐10 c Water
1⁄2 tsp rock salt or Braggs
1 c. chopped cilantro

Additional options:

  • Add 1/2 tsp paprika or cayenne for extra spice
  • Add chopped spinach or kale or frozen peas 5 mins before serving
  • Add chopped carrots
  • Add mung or lentil bean sprouts at the end as a garnish for extra protein and crunch…. yum !
  • Add a tsp of raw coconut oil as a garnish for Vata or Pitta dossier

Wash split yellow mung beans (dal) and rice together until water runs clear. Heat a large pot on medium heat and then add all the spices (except the bay leaves) and dry roast for a few minutes.This dry-‐roasting will enhance the flavor. Add dal and rice and stir again.Add water and bay leaves and bring to a boil. Boil for 10 minutes.Turn heat to low, cover pot and continue to cook until dal and rice become soft (30-40minutes) Add salt or Bragg’s to taste. Garnish with cilantro

* For weak digestion, gas or bloating: Soak your beans overnight, or first par boil the split mung dal (cover with water and bring to boil), drain, and rinse of the bean scum Repeat 2‐3 times. if you have major bloating issues.

 

In the last 2 or 3 days where you ease gently back into your natural diet. If you go from deep cleanse straight back to eating wheat, diary, meat, this can cause digestive problems and many people believe that the benefits of the cleanse are immediately lost. So for day 9 and 10 of your cleanse, you can eat like day 1 and 2. If you were on just juice or smoothies, you can start to bring in more living soups and kitcherie. 

Then on day 11 when the fast is over, you can slowly start to integrate foods back into your diet. I would very much advice not going from cleanse straight back into meat, alcohol, diary etc. Ease yourself in slowly, choose one food group daily to bring back in. Maybe wheat one day, if you eat wheat. Maybe caffeine the day after. This process of slowly bringing in your old foods is a very interesting phase. The old foods don’t taste as good and you may decide that you don’t need them anymore….. 

This is also a time when you may want to consider eating more are raw vegan foods.

Making raw chocolate, raw meusli, raw crackers, raw cheeses as natural, unprocessed, high vibe, cruelty free alternatives to the old models.

Please see “A new Eating Paradigm” for new recipes….

One of the interesting things about detoxing is observing your symptoms and your cravings…..

After you do this for a while, you start to question, about the sanity in putting these foods back again your body again….

The coffee feels good at the time for example, but if you are gonna detox again, is it worth that throbbing headache when you detox again …

After you break the pattern, its not too hard to eat these foods occasionally, but be wary of entering back into daily habits….

One of the reasons, we do “go back” though, other than social pressures, the lure of addictive substances, comfort eating etc…. is not knowing how to change your diet…. I hope the recipes booklets I email to you will help with your new eating paradigm. Other great resources are

http://www.thisrawsomeveganlife.com

http://www.therawtarian.com

http://cleanfooddirtygirl.com

Enjoy !