SAMBAZON
3-Day
PURIFYING
CLEANSE
SAMBAZON
3-Day
PURIFYING
CLEANSE ™
™
Meal Plan
Meal Plan
co-created with
renowned dietitian
and frequent
Dr. Oz show expert,
Ashley Koff, RD.
CO-CREATED WITH Ashley Koff, RD.
1160 CALLE CORDILLERA, SAN CLEMENTE, CA 92673 • 1-877-726-2296
WWW.SAMBAZON.COM/CLEANSE
FEEL LIGHTER, FOCUSED & ENERGIZED
TABLE OF CONTENTS
ENERGIZE YOUR SOUL, PURIFY YOUR BODY AND MIND - We’ve partnered with renowned
registered dietician Ashley Koff, RD, to develop a simple, tasty and effective detoxifying
program. The SAMBAZON PURIFYING CLEANSE™ consists of three organic superfood
beverages and a sensible meal plan that helps prepare your body for renewal, helps
eliminate toxins and recharges your energy levels. It’s full of plant based nutrients and is
USDA Organic so you get the most nourishment with no synthetic pesticides, chemicals
or GMOs. The result is a simple 3-day program that leads to you feeling lighter,
focused and energized.
Introduction • 2
Is The SAMBAZON PURIFYING CLEANSE™ For Me? • 3
How Does It Work? • 4
Getting Started • 6
The Meal Plan • 8
Day One • 10
Day Two • 14
Day Three • 18
Recipes • 21
I’ve Completed My Cleanse, Now What? • 32
Note About The Plan • 34
Shopping List • 35
Ashley Koff, frequent Dr. Oz show expert
& founder of AshleyKoffapproved.com
stamp of optimal nutrition, partnered with
SAMBAZON to bring forth a healthy and
nutrient rich meal plan to the
SAMBAZON PURIFYING CLEANSE™.
SAMBAZON PURIFYING CLEANSE™
icon denotes a specific superfood
juice (DAILY CLEANSE, PURIFYING
GREENS or PROTEIN RECHARGE).
“LIQUID COURAGE” icon
denotes the option for a
liquid-based meal for dinner.
INTRODUCTION
IS THE SAMBAZON PURIFYING CLEANSE™ FOR ME?
Our body is like a machine that functions optimally when it’s given the right fuel to
perform at its best. That’s why when we make healthy choices like eating right, exercising
regularly and inspiring the soul we feel most alive and energized to move. However, the
hectic pace of everyday life can sometimes get in the way of making better choices and
staying on track. We’ve all read about the positive effects of detoxifying the body, but
few people know where to begin or feel it requires an extreme change in habits and
deprivation. That’s why we partnered with renowned dietician, Ashley Koff, RD, to develop a
simple, tasty and effective detoxifying program aimed at providing your body with
everything it needs and nothing it doesn’t. The SAMBAZON PURIFYING CLEANSE™ consists of
three organic beverages and a sensible meal plan that helps prepare your body for renewal,
helps eliminate toxins, and recharges your energy levels. The result is 3 days to feeling
lighter, focused and energized. Consider this a positive step to help your body feel and
perform like it is intended to.
“I often feel fatigued, tired or like I am lacking adequate energy levels.”
We’re glad you’ve decided to join us and our belief that eating and
drinking whole foods can have a positive impact on our bodies and
well-being. We hope you enjoy this life-changing experience and know
you will be excited by the results. – THE SAMBAZON TRIBE
2
SAMBAZON PURIFYING CLEANSE™
“I often feel bloated, exhausted or irritated.”
“I’m looking to get rid of a few bad habits like eating too much
processed junk food or drinking coffee all day long.”
“I know I don’t eat enough green vegetables every day.”
“I feel like my body could use a reboot.”
If any or all of the above statements resonate with you, the SAMBAZON PURIFYING CLEANSE™
may be the right choice for you and your body.
SAMBAZON PURIFYING CLEANSE™
3
HOW DOES IT WORK?
The SAMBAZON PURIFYING CLEANSE™ is created to eliminate anything that can
interfere with your body’s ability to function optimally. Consisting of three delicious,
nutrient-rich beverages you drink daily in addition to light, sensible snacks and meals,
the SAMBAZON PURIFYING CLEANSE™ is designed to require the least amount of effort
from your digestive system. Full of plant nutrients, the SAMBAZON PURIFYING CLEANSE™
is USDA Organic so you get the most nourishment without any synthetic pesticides,
chemicals or GMOs.
The accompanying meal plan was specifically designed by renowned registered dietitian,
Ashley Koff, RD, to work synergistically with all three of the purifying, SAMBAZON
beverages included in the program. Together, the meal plan and beverages provide your
body with the ideal ratio of key nutritional building blocks, like water, carbohydrates,
protein, fats and plant nutrients, while serving up high quality nutrition.
The SAMBAZON PURIFYING CLEANSE™ works because it is designed to
provide the nutrition your body craves. Let’s talk about the foundation
for the program with a little nutrition 101:
4
SAMBAZON PURIFYING CLEANSE™
QUANTITY: The amount of food and beverages you consume everyday matters, and matters
a lot. Portion size is one of the key factors to over eating, consuming too many calories, and
feeling sluggish and bloated. Let’s admit it; nobody loves to portion control, but when you
do, no good quality food or beverage is off limits. It’s just the amount that matters.
QUALITY: When you eat as your body was intended to, it will perform and feel like it
should, aahhmazing! This begins with the quality of food we eat, and is why the
SAMBAZON PURIFYING CLEANSE™ focuses on real, organic whole-food ingredients in as
close to their natural state as possible.
BALANCE: Nutrient balance is the key to better health and increased energy. That’s why
the SAMBAZON PURIFYING CLEANSE™ focuses on the optimal balance of carbohydrates,
protein, fat and unlimited vegetables. Because optimal health is not just about the
elimination of certain nutrients, but also consuming the appropriate balance of the
right ones.
FREQUENCY: For the best results, our plan provides recommended snacks and meals to
eat in conjunction with our organic purifying juices and smoothies. While we have specific
lunch and dinner recipes, the key is to aim to eat approximately every 3 hours, and not
necessarily focus on the traditional 3 square meals a day. Eating smaller portions more
frequently throughout the days will help curb hunger pangs, and give you a steady flow
of energy throughout the day.
SAMBAZON PURIFYING CLEANSE™
5
GETTING STARTED
PREPARATION: TO OPTIMIZE YOUR RESULTS, FOLLOW THE GUIDELINES
BELOW AT LEAST 2-3 DAYS PRIOR TO BEGINNING AND THROUGHOUT
YOUR CLEANSE.
• Eliminate caffeine, alcohol, animal products (meat, poultry, seafood, dairy, eggs) and any
artificial ingredients including sweeteners, colors, fats and flavors.
• Drink at least 1/2 your body weight in ounces of water throughout the day. Aim to split
this amount across 4-5 drinking occasions. Example: If you weigh 140lbs., drink 70oz. of
water each day.
• Participate in light to moderate activity at least 15-20 minutes a day.
TIPS FOR CURBING HUNGER:
• Have breakfast within 45 minutes of waking. Eat subsequent snacks and meals according
to the plan, waiting at least 3 hours between occasions.
• Jazz up your hydration – Staying adequately hydrated is very important, especially when
you are detoxifying the body. Adding lemon, lime or mint to your water will add some
great flavor, a little nutrition and help curb hunger at the same time.
6
SAMBAZON PURIFYING CLEANSE™
• Think positive – spend a few quiet moments each day taking deep breaths and thinking
positive thoughts. Eating has become a very emotional affair for many of us. We often
eat out of habit or boredom. The key to success in this program is to reframe your
thinking in regards to what it means to be hungry and/or full. Remind yourself, you are
likely not ‘starving’ or even physically hungry, but rather emotionally hungry.
WHAT YOU NEED:
1. A DOCTORS APPROVAL – This is where the disclaimer comes in. We recommend you
consult with your physician prior to beginning the program, particularly if you have any
existing health concerns and/or are taking ANY medications.
2. A cup – preferably a reusable one; we love glass mason jars.
3. A few days – Ideally 2-3 days to prepare and 3 days for the program. You’ll need to
prepare and eat the included meals and snacks for 3 days.
4. A shopping list. For a complete printable shopping list visit www.sambazon.com/cleanse.
5. Try to go to bed early especially if you are tired. This will help give your body the rest
it needs to repair with vital nutrients while you sleep.
SAMBAZON PURIFYING CLEANSE™
7
THE MEAL PLAN
The SAMBAZON PURIFYING CLEANSE™ was designed to be easy and welcoming for anyone,
especially those who have never tried a detox before. There are many people who believe
in the idea of natural detoxification, but may be too intimidated or skeptical to take the
plunge. Our program is straightforward and user-friendly because there’s no mixing or at
home juicing required, plus we’ve included sensible snacks and meals so you won’t feel like
you’re starving yourself. It’s grounded in quality nutrition principles based on an
understanding of how the body works and what it needs to perform at its best. We’ve
worked with Ashley to select a tasty range of solid meals.
Those of you that have detoxed before (or if you’re just feeling courageous) can opt
for the “Liquid Courage” dinner option at the end of each day, which is an alternative
liquid meal instead of the solid meal recommendation.
NOTES ABOUT THE PLAN*
• The recipes are designed for two servings. It is often a good idea to do the program with a friend or family member to motivate
one another. If you are cleansing alone you can cut the recipes in half for your individual serving or allow for a few leftovers.
• If you would like to use salt in the recipes, please use non-iodized sea salt as needed, but try to avoid it as much as possible.
• Honey and other sweeteners are not recommended additions to your tea or other recipes. If a must, use sparingly.
• During the 3-Day Purifying Cleanse, the daily serving size of each beverage is 11 oz which differs from the 8 oz serving size noted
on the package.
8
MEAL PLAN
DAY 2 | ORGANIC FRUIT BOWL
DAY 1
You’ve already begun preparing your body and today you’ll kick it into overdrive. Day 1
focuses on great energy from a balance of carbohydrates, protein and healthy fats. The
plant-based drinks and dishes are easy to digest so your body doesn’t have to work too
hard and can focus on maintaining a healthy metabolism.
LUNCH:
BREAKFAST:
• Naturally energizing and cleansing.
11 OZ. OF ‘DAILY CLEANSE’
ACEROLA CHERRY + LEMON +
CAYENNE SUPERFOOD JUICE
• Promotes hydration that cells need to be
most efficient at delivering nutrients.
• Cayenne and organic cane sugar help
wake up your body.
10-15 RAW NUTS (we recommend almonds)
10
MEAL PLAN | DAY 1
MID-MORNING SNACK: Makes 1 serving
QUINOA BOWL
• 1/2 cup quinoa cooked + 3/4 cup berries +
1 tbsp coconut oil.
11 OZ. OF ‘PURIFYING GREENS’
KALE + APPLE + CUCUMBER +
PARSLEY SUPERFOOD JUICE
• Helps support digestion.
ROASTED BEET AND BLOOD ORANGE
SALAD WITH CARAWAY SEEDS
• Caraway has been shown to be helpful in
the digestion of starches, as well as
expelling gas from the digestive tract.
Here the seeds offer tanginess to
complement the sweetness of the
orange and beets.
MID-DAY SNACK:
11 OZ. OF ‘PROTEIN RECHARGE’
BRAZIL NUTS + CASHEWS + COCOA
SUPERFOOD JUICE
• Provides 10g of easily digestible vegan
protein, 20%DV magnesium and 260mg
potassium.
1 CUP CUT-UP FRESH VEGGIES OF CHOICE
• We like raw carrots, celery and broccoli.
The crunch and chewing will help you
feel satisfied and the fiber will help you
feel full.
• Beets have powerful antioxidant
properties and may help fight
free radicals.
(Recipe on p.21)
MEAL PLAN | DAY 1
11
DINNER:
OPEN-FACED VEGGIE BURGER WITH
AVOCADO + ORGANIC SIDE SALAD
(pictured)
• Avocado provides potassium.
• Green Salad provides fiber.
(Recipe on p.22)
Feeling a little liquid courage? Replace
the solid meal with a delicious soup
such as our Creamy CauliflowerZucchini Soup.
(Recipe on p.23)
EVERY NIGHT:
RELAX AND ENJOY YOUR FAVORITE CUP
OF HERBAL TEA
12
MEAL PLAN | DAY 1
DAY 1 | VEGGIE BURGER WITH ORGANIC SIDE SALAD
DAY 2
Ok, so you may be having some caffeine withdrawals without your morning cup of Joe. But,
you’re still excited about your commitment to better health! Today focuses on eliminating
the toxins that often build up in your body. We still focus on key nutrient balance, but are
also going to work on getting that digestive system working. To do this we rely on fiber,
water and potassium for hydration, plus greens, greens, and more greens to help remove
waste from the body.
LUNCH:
11 OZ. OF ‘PURIFYING GREENS’
KALE + APPLE + CUCUMBER +
PARSLEY SUPERFOOD JUICE
MASSAGED KALE SALAD (pictured)
BREAKFAST:
11 OZ. OF ‘DAILY CLEANSE’
ACEROLA CHERRY + LEMON +
CAYENNE SUPERFOOD JUICE
14
MEAL PLAN | DAY 2
MID-MORNING SNACK:
ORGANIC FRUIT BOWL
(Recipe on p.24)
MID-DAY SNACK:
11 OZ. OF ‘PROTEIN RECHARGE’
BRAZIL NUTS + CASHEWS + COCOA
SUPERFOOD JUICE
1 CUP CUT-UP FRESH VEGGIES OF CHOICE
• This salad tastes even better the next day.
Make in morning or the night before.
(Recipe on p.25)
MEAL PLAN | DAY 2
15
DINNER:
SAAG-SATIONAL CURRY
• This Indian-inspired dish is very satisfying.
The combination of spices is generally
known to have anti-bacterial,
anti-inflammatory and anti-flatulence
properties. The slow cooking method
helps make these vegetables easy to
digest and the cooked spinach (rich in
chlorophyll) and spices aid in cleansing
the colon.
(Recipe on p.26)
16
MEAL PLAN | DAY 2
Feeling a little liquid courage?
Replace the solid meal with the
CUCUMBER, WHITE BEAN, AND
AVOCADO SOUP.
(Recipe on p.27)
DAY 2 | MASSAGED KALE SALAD
DAY 3
Congratulations you’ve made it to Day 3! Today’s plan focuses on rebuilding your body and
recharging your energy levels. Your body is on a roll – it’s getting the nutrients it needs, it’s
starting to feel caught-up, and it’s removed some built-up waste. Today is about creating
momentum and giving your body the nutrients it now craves for energy.
BREAKFAST:
11 OZ. OF ‘DAILY CLEANSE’
ACEROLA CHERRY + LEMON +
CAYENNE SUPERFOOD JUICE
FRESH CUT APPLE OR PEAR WITH
ALMOND BUTTER
MID-MORNING SNACK:
SAMBAZON OVERNIGHT OATS (pictured)
(Recipe on p.28)
LUNCH:
11 OZ. OF ‘PURIFYING GREENS’
KALE + APPLE + CUCUMBER +
PARSLEY SUPERFOOD JUICE
ORGANIC STEAMED VEGETABLE PLATE
WITH TOFU
(Recipe on p.29)
MID-DAY SNACK:
11 OZ. OF ‘PROTEIN RECHARGE’
BRAZIL NUTS + CASHEWS + COCOA
SUPERFOOD JUICE
1 CUP CUT-UP FRESH VEGGIES OF CHOICE
18
MEAL PLAN | DAY 3
DINNER:
Lentils with Mushrooms, Roasted
Garlic and Butternut Squash
• Here garlic and mushrooms help renew
and strengthen your immune system.
• The nuts and lentils provide essential
amino and fatty acids to support healthy
hormones, skin and muscles.
• The dark greens (kale, spinach, etc.) and
orange (butternut squash) continue to
clean up your body removing free radicals
and making space for your body to work
most efficiently.
(Recipe on p.30)
Feeling a bit of liquid courage? Replace
the solid meal with the Curried
Butternut Squash and Apple Soup.
(Recipe on p.31)
MEAL PLAN | DAY 3
19
RECIPES
ROASTED BEET AND BLOOD ORANGE SALAD
WITH CARAWAY SEEDS
INGREDIENTS:
COOKING:
• 1 small beet, scrubbed
• 1 teaspoon caraway seeds
Preheat the oven to 400° F (200°C, gas
mark 6). Place the beet in a roasting pan.
Drizzle with 1 tablespoon (14ml) of the olive
oil. Roast for 45 minutes. Cool to room
temperature. Peel and cut the beet into bite
size pieces. Place beet in a salad bowl. Add
the orange, greens, and spinach.
In another bowl, combine the remaining oil
with the vinegar, seeds, and salt, if using.
Pour over the salad and toss. Garnish with
Hemp Hearts.
• 3 tablespoons Hemp Hearts
MAKES 2 SERVINGS.
• Salt (optional)
NUTRITIONAL ANALYSIS
Per Serving: 85 Calories; 6g Fat (.75g saturated
fat); 5g Protein; 1.5g Carbohydrate; 1.5g Dietary
Fiber; 0mg Cholesterol; 0mg Sodium.
• 2 1/2 tablespoons (11ml) olive oil, divided
• 1/3 of blood orange*, peeled and cut into
bite-sized pieces
• 1/3 cup (10g) beet greens
• 1/3 cup (10g) baby spinach, cut into slivers
• 2 teaspoons (9ml) raspberry vinegar
or balsamic vinegar
*Substitute traditional orange when blood
oranges are not in season.
DAY 3 | OVERNIGHT OATS
RECIPES | DAY 1
21
OPEN-FACED VEGGIE BURGER WITH AVOCADO +
ORGANIC SIDE SALAD
CREAMY CAULIFLOWER-ZUCCHINI SOUP
INGREDIENTS:
COOKING:
INGREDIENTS:
COOKING:
• 2 veggie burger patties (We like
Amy’s brand)
• 1 small zucchini, peeled and cubed
• 2 tablespoons lemon juice (optional)
Preheat the oven to 350° F. Place frozen
veggie burgers on a baking sheet and bake
for 12-14 minutes, turning once. Sauté red
onions and mushrooms in 1 tablespoon of
olive oil until soft. Layer cooked veggie
burgers with sautéed onion-mushroom
combination, sliced tomato, sliced avacado
and sprinkle with sea salt and ground
pepper to top off. Serve next to small baby
spinach salad with remaining olive oil or
lemon juice (optional).
In a large sauce pan, cook the zucchini,
cauliflower and chopped parsley stems over
low heat for about five minutes, stirring
occasionally. Stir for 1 minute then cover and
simmer 10 to 15 minutes, until all vegetables
are tender. In a blender or food processor
puree the mixture, adding the parsley leaves
in parts. Return the mixture to the pot,
cover, and simmer for 5 to 10 minutes.
Serve hot or refrigerate overnight and
serve chilled. Garnish with Hemp Hearts.
• 1 teaspoon sea salt
MAKES 2 SERVINGS.
• 1 teaspoon ground pepper
NUTRITIONAL ANALYSIS
Per Serving: 520 Calories; 40g Fat (5g saturated fat);
10g Protein; 38g Carbohydrate; 15g Dietary Fiber;
0mg Cholesterol; 1660mg Sodium.
• 1 small tomato, sliced
• 1 avocado, sliced
• 1/2 cup red onions, chopped or sliced
• 1/2 cup mushrooms, chopped or sliced
• 2 cups baby spinach
• 3 tablespoons olive oil
22
RECIPES | DAY 1
• 2/3 cup (70g) chopped fresh
cauliflower florets
• 2 teaspoons (10ml) olive oil
• 1/2 teaspoon salt
• 1 teapoon (5ml) apple cider vinegar
• 1/3 cup (80ml) low-sodium vegetable broth
• 1/3 cup (80ml) water
• 1/2 cup parsley leaves (about 1.5oz,
or 43g), leaves separated from stems
• 3 tablespoons Hemp Hearts
MAKES 2 SERVINGS.
NUTRITIONAL ANALYSIS
Per Serving: 84 Calories; 5g Fat (1g saturated fat);
2g Protein; 8g Carbohydrate; 2g Dietary Fiber;
trace Cholesterol; 644mg Sodium.
RECIPES | DAY 1
23
ORGANIC FRUIT BOWL
MASSAGED KALE SALAD
INGREDIENTS:
INGREDIENTS:
Suggested fruits and quantities. Refer to
SAMBAZON Cleanse “Meal Alternatives” for
other allowable fruits.
• 1/6 cup Bragg’s liquid amino acids
• 1 1/2 cups (166g) fresh strawberries
• 1/6 cup flax seed oil or extra virgin olive oil
• 1/2 cup fresh or frozen blackberries,
raspberries or blueberries
• 1/2 medium red onion
• 1/8 cup sunflower seeds
• 1 banana, sliced
• 1/8 cup pumpkin seeds
• 1/2 cup walnuts or almonds, chopped
• 1/8 cup sesame seeds
MAKES 2 SERVINGS.
• 1/2 pound fresh kale
(one bunch Lacinato kale)
Toast the seeds in a heavy bottomed pan
over medium heat until the seeds are
barely golden brown and fragrant. Toast
the different seeds separately as their size
requires varying roasting times. Allow to
cool to room temperature. De-stem the kale
and slice into 1/4 inch ribbons. In a large
bowl, toss the seeds, sprouts and kale with
the onions and as much additional dressing
as needed to lightly, but completely, dress
the kale. Thoroughly massage the kale with
your hands and let sit for at least 2 hours
before serving.
• 1/4 cup alfalfa sprouts (optional)
MAKES 2 SERVINGS.
COOKING:
NUTRITIONAL ANALYSIS
Per Serving: 360 Calories; 31g Fat (3.5g saturated
fat); 9g Protein; 17g Carbohydrate; 5g Dietary
Fiber; 0mg Cholesterol; 1960mg Sodium.
NUTRITIONAL ANALYSIS
Per Serving: 307 Calories; 21g Fat (2g saturated
fat); 6.5g Protein; 28g Carbohydrate; 8.2g Dietary
Fiber; 0mg Cholesterol; 1.8mg Sodium.
• 1/6 cup lemon juice
In a Vitamix blender (or with a whisk),
combine Bragg’s and lemon juice. Slowly
dribble in the oil. Slice the onion in half
moons and marinate in the dressing as the
rest of the salad is prepared.
24
RECIPES | DAY 2
RECIPES | DAY 2
25
SAAG-SATIONAL CURRY
CUCUMBER, WHITE BEAN,
AND AVOCADO SOUP
INGREDIENTS:
COOKING:
INGREDIENTS:
COOKING:
• 4 ounces (113g) fresh or frozen cauliflower,
cut into bite-sized pieces
If using frozen vegetables, defrost both then:
Pat the cauliflower dry to remove excess
water. Place the spinach in a colander and
push the excess water out with back of a
mixing spoon. Grind the ginger, fennel seeds,
mustard seeds, chili powder, garlic, and salt
into a thick paste. In a sauté pan, sauté the
onion in the oil until it softens considerably.
Add the spice paste and continue to sauté
for a few minutes. Reduce the heat and add
the spinach, cilantro, tomatoes, cauliflower,
water and continue to cook, stirring
frequently for about 20 minutes until tender.
• 2 cucumbers, peeled and roughly chopped
In a Vitamix blender, blend everything
together until totally creamy and smooth. If
needed, add water (a tablespoon at a time)
to help everything come together.
• 4 ounces (113g) fresh or frozen spinach
leaves, chopped
• 1 teaspoon ginger powder
• 1/2 teaspoon fennel seeds
• 1/2 teaspoon brown mustard seeds
• 1/4 teaspoon chili powder
• 1 1/2 teaspoons minced garlic
• 1/2 teaspoon salt
• 1/2 red onion, finely chopped
• 1/4 cup (120ml) grapeseed oil
• 1 tablespoon cilantro, roughly chopped
• 10-15 grape tomatoes, halved
• 1-2 tablespoons (14-22ml) water
26
RECIPES | DAY 1
• 1 avocado, peeled and roughly chopped
• 1 cup cooked white beans, rinsed
• 1 tsp sea salt
• Juice of 2 limes
• Zest of 1 lime
• Water, as needed (optional)
MAKES 2 SERVINGS.
NUTRITIONAL ANALYSIS
Per Serving: 450 Calories; 16g Fat (2.5g saturated
fat); 19g Protein; 65g Carbohydrate; 20g Dietary
Fiber; 0mg Cholesterol; 1180mg Sodium.
MAKES 2 SERVINGS.
NUTRITIONAL ANALYSIS
Per Serving: 316 Calories; 28g Fat (3g saturated
fat); 5g Protein; 15g Carbohydrate; 5g Dietary
Fiber; 0mg Cholesterol; 603mg Sodium.
RECIPES | DAY 2
27
SAMBAZON OVERNIGHT OATS
ORGANIC STEAMED VEGETABLE PLATE
WITH TOFU
INGREDIENTS:
COOKING:
INGREDIENTS:
COOKING:
• 1/2 cup SAMBAZON Protein Chocolate
Almond Coconut Milk*
Combine all ingerdients in a mason jar,
cover and soak overnight. In the morning,
pour your oat mix into a bowl and add any
fresh toppings you’re jiving on.
Suggested vegetables and quantities. Refer to
SAMBAZON Cleanse “Meal Alternatives” for
other allowable vegetables.
For Steamed Vegetable Plate:
Toss cut vegetables together in a bowl with
the ginger, garlic, chili flakes (optional)
and salt (if using). Steam vegetables over
the stovetop using a steamer insert. Add
tofu to steamer during the last minute of
cooking time just to heat through. Transfer
vegetables and tofu to serving dishes.
Sprinkle with chopped cilantro and sesame
seeds. Serve hot.
• 1/2 cup rolled oats
• 1 tablespoon cacao nibs
• 2 tablespoons coconut shavings
*If your local retailer does not carry SAMBAZON
Protein Chocolate Almond Coconut Milk you can
replace with SAMBAZON’s Chocolate or Vanilla
Protein smoothies or a non-dairy milk alternative
(almond milk, soy milk, rice milk or hemp milk).
We prefer a vanilla or chocolate variety for extra
flavor.
We suggest one of the following per serving:
1/2 banana, sliced
2 strawberries, sliced
1/4 cup fresh blueberries
MAKES 2 SERVINGS.
NUTRITIONAL ANALYSIS
Per Serving: 220 Calories; 10g Fat (6g saturated
fat); 6g Protein; 27g Carbohydrate; 5g Dietary
Fiber; 0mg Cholesterol; 25mg Sodium.
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RECIPES | DAY 3
1/2 red onion, sliced or chopped
2 medium carrots, cut into coins
2 heads baby bok choy, stems sliced
1 cup broccoli florets
1 cup snow peas or green beans
1 small red, yellow or green bell pepper
1 cup baby spinach leaves
1 garlic clove, minced
1 teaspoon fresh ginger, finely grated or
minced
1/2 cup diced organic firm tofu
1/2 teaspoon salt (optional)
1/2 teaspoon crushed hot chili flakes
(optional)
2 tablespoons cilantro, chopped
1 tablespoon sesame seeds
MAKES 2 SERVINGS.
NUTRITIONAL ANALYSIS
Per Serving: 176 Calories; 5.9g Fat (0.6g saturated
fat); 11.4g Protein; 22.8g Carbohydrate; 8.7g
Dietary Fiber; 1 mg Cholesterol; 366mg Sodium.
RECIPES | DAY 3
29
LENTILS WITH MUSHROOMS, ROASTED GARLIC
AND BUTTERNUT SQUASH
CURRIED BUTTERNUT SQUASH AND
APPLE SOUP
INGREDIENTS:
COOKING:
INGREDIENTS:
COOKING:
• 1/4 cup (43mg) black or green lentils (dry)
• 1/2 cup (85g) mushrooms*, chopped (we
suggest maitake, portabella, cremini or
shitake mushrooms)
• 1 1/4 cups (300ml) water or vegetable broth
• 1 cup (150g) butternut squash, peeled and
cut into 1 inch cubes (you can also use
sweet potatoes or yams)
• 4 cloves of garlic, peeled
• 2 teaspoons (7ml) grapeseed oil
• 1/2 teaspoon salt (optional)
• 1 cup (30g) baby spinach, kale or any dark
leafy green you have, cleaned and leaves
torn into bite-sized pieces
Preheat the oven to 400°F (200°C, gas mark
6). In a medium bowl, toss the butternut
squash and garlic cloves together with the
grapeseed oil and salt. Lay squash and garlic
in a single layer on a shallow, oven-proof
baking dish. Roast in preheated oven for
40 minutes stirring about halfway through.
Meanwhile, rinse and inspect lentils. Combine
lentils and 1 1/4 cups water or vegetable
broth along with chopped mushrooms in a
small pot with a tight fitting lid. Bring to a
boil over high heat. Once lentils begin to
boil reduce heat to low and simmer lentils
approximately 20-25 minutes or until tender.
When squash is fork tender remove from
oven. Place torn leafy greens in a small
serving bowl. Spoon mushroom-lentil stew
over greens and top with roasted garlic and
butternut squash. Sprinkle with chopped
nuts (if using). Serve hot.
•
•
•
•
•
In a medium pot, sauté 2/3 cup of onions
with carrots and celery in 1/2 of the oil over
medium heat until the onions are soft but
not brown. Add the squash and garlic and
continue to sauté for about 5 minutes, until
the squash is soft. Add the water, broth,
and oregano. Cover and simmer until all
vegetables are soft. In a skillet, heat the
remaining oil over low heat and add the
remaining onions; sauté until golden brown.
Add the apple and continue to sauté for
about 3 minutes, until the apple is soft. Add
the curry powder and cook for 1 minute.
Remove from the heat and mix in the dill. In
a blender, puree the soup base in batches.
Return the soup to the pot and fold in the
apple-onion mixture. Simmer for
approximately 5 minutes. Garnish with
Hemp Hearts and cinnamon (optional).
• 2 tablespoons (30g) chopped walnuts or
pecans (optional)
*If you don’t like mushrooms, substitute with
cauliflower and/or carrots. Use same preperation.
30
RECIPES | DAY 3
MAKES 2 SERVINGS.
NUTRITIONAL ANALYSIS
Per Serving: 199 Calories; 9.8g Fat (1.5g satrated
fat); 7.3g Protein; 23.4g Carbohydrate; 4.6g
Dietary Fiber; 1mg Cholesterol; 503mg Sodium
•
•
•
•
•
•
•
•
•
•
1 cup (480g) chopped onions, divided
1/4 cup (30g) chopped carrots
1/4 cup (20g) chopped celery
1 1/2 tablespoons (15ml) olive oil, divided
2/3 cup (85g) peeled and diced
butternut squash
1 clove garlic, minced
2/3 cup (160ml) water
2/3 cup (160ml) vegetable broth
1 teaspoon fresh oregano
1/2 Granny Smith apple, peeled and diced
1/2 teaspoon hot curry powder
1/2 teaspoon sweet curry powder
1/4 teaspoon dill
3 tablespoons Hemp Hearts
1 teaspoon cinnamon powder or
cinnamon sticks for garnish (optional)
MAKES 2 SERVINGS.
NUTRITIONAL ANALYSIS
Per Serving: 252 Calories; 15g Fat (2g saturated
fat); 4g Protein; 27g Carbohydrate; 6g Dietary
Fiber; 1 mg Cholesterol; 564mg Sodium.
RECIPES | DAY 3
31
I’VE COMPLETED MY CLEANSE, NOW WHAT?
Now that you’ve completed your cleanse we hope you noticed the positive effects that
eating and drinking whole foods can have on our bodies, our well-being and our energy
levels. We also hope it has inspired you to incorporate positive habits like exercise,
eliminating overly processed foods and reducing the amount of caffeine and alcohol you
consume. After completing the SAMBAZON PURIFYING CLEANSE™ people often ask, how
often should I cleanse? While we can’t say how often you should do anything, our cleanse is
designed to be a complete nutrition meal plan meaning that it meets your nutritional needs
for whenever you want to cleanse. For cleansing you can look at doing it at regular
intervals, once a month, once a quarter, once a year. It really depends on when you’re
feeling like you may need to reset your body.
• Are you feeling fatigued, tired or like you’re lacking adequate
energy levels?
• Do you feel bloated, exhausted or irritated?
32
SAMBAZON PURIFYING CLEANSE™
• Have a few bad habits snuck back into your lifestyle like eating too
much processed/junk food or drinking coffee all day long?
• Have you not been getting enough whole foods and green vegetables
in your diet?
• Do you just feel like you need a reboot?
If you answered yes to any of the above questions you may want to give your body another
3-day clean up.
You can find more ways to continue a diet based on this program while customizing your
own meals using our nutritional plan at www.sambazon.com/cleanse. Finally, you don’t
need to only consume our organic beverages when you are cleansing. Each of the 3
SAMBAZON beverages are tasty, highly nutritious and can be consumed anytime you’re
looking for whole food nutrition.
SAMBAZON PURIFYING CLEANSE™
33
NOTE ABOUT THE MEAL PLAN
CREATE YOUR SHOPPING LIST
The concept for the SAMBAZON PURIFYING CLEANSE™ is to consume a balance of key
nutrients like carbohydrates, protein and fat at regular intervals and significant amounts
of non-starchy vegetables in addition to cleanse assisting ingredients like herbs, spices,
and lemons. In this booklet, we give you a sample meal plan that we feel best pairs our
beverages with ideal recipes that are both tasty and nutritious. While we recommend these
recipes, and hope you are excited to try something new, there is flexibility should you say,
not like broccoli. We’ve created a nutrition meal plan worksheet online that lists allowable
foods, along with serving sizes that fall into each of these nutrient groups so you can craft
your own meals.
The grocery store can get overwhelming. As you’re gearing up for your cleanse use this
convenient list to check which ingredients you need for creating 2 servings of each item
in the meal plan. If you are doing Liquid Courage instead of solid dinners, purchase all
ingredients except those with asterisks:
PRODUCE:
•2 bags baby spinach*
(1 bag if doing liquid courage)
For frequently asked questions, supporting resources, a printable shopping list and to ask
questions or leave comments, please visit www.sambazon.com/cleanse.
•1 bunch kale
•1 cup beet greens
(or kale or baby spinach)
•1 head cauliflower
•1 head broccoli
•1 small butternut squash
(or sweet potato or yam)
•3 medium red onions*
•2 medium carrots
•1 beet
•1 cup mushrooms*
34
SAMBAZON PURIFYING CLEANSE™
•6 cups your choice raw
vegetables for snacking
•1 small tomato*
•1 pack grape tomatoes
•2 baby bok choy
•1 bell pepper
•1 avocado
•1 lemon
•1 blood orange or
regular orange
•2 apples or pears
•6 cups seasonal berries
•1 bunch cilantro*
•1/2 inch piece of
fresh ginger
•1 head garlic
•2 bananas
(optional)
•Alfalfa sprouts
(optional)
(frozen okay if fresh unavailable)
SHOPPING LIST
35
GRAINS:
•1/2 cup oats
•1/2 cup quinoa
MISCELLANEOUS:
•1 package firm tofu
•1 pack veggie patties*
(we like Amy’s brand)
•1 SAMBAZON Protein
Chocolate Almond Coconut
Milk (or SAMBAZON Protein
Chocolate or Vanilla)
•sesame seeds
•sunflower seeds
•pumpkin seeds
•Hemp Hearts (hemp seeds)
•low-sodium vegetable broth,
1-4 cups
•1 bag black or green lentils*
•1 pack cacao nibs
•1 pack coconut shavings,
unsweetened
•almond butter
•4 cups almonds
•1 cup walnuts*
•olive oil
•raspberry vinegar or
balsamic vinegar
•grapeseed oil
•coconut oil
•non-iodized sea salt
•ground black pepper
•caraway seeds
•ginger powder*
•fennel seeds*
•mustard seeds*
•crushed hot chili flakes
(optional)
•cinnamon (optional)
LIQUID COURAGE:
•1 small zucchini
•1 Granny Smith apple
•2 cucumbers
•1 can cooked white beans
•2 limes
•1 bunch celery
•1 bunch parsley
•Fresh oregano (or dried)
•Fresh dill (or dried)
•Apple cider vinegar
•Curry powder
Text copyright ©2013
Sambazon, Inc.
Photography copyright
©2013 FOXES + WOLVES
All rights reserved.
No part of this book may
be reproduced in any way
without written
permission from the
publisher.
Manufactured in the USA
Meal plan by Ashley Koff
of Ashley Koff Approved®
Photography by
FOXES + WOLVES®
Layout / design by
THE VILLAGE®
36
Published by SAMBAZON®
San Clemente, CA.
SHOPPING LIST