Text: GOUT Recipes for the Cleansing and Healing Diet BREAKFAST IDEAS: (1) PLAIN yogurt with fresh fruit (pineapples, berries, banana, pear) Smoothie Recipe:  Take 8oz of plain yogurt and blend with one large ripe banana (frozen would be great), ? cup of Unsweetened orange juice or one large orange, half a can of crushed pineapples in its own juice, a few handfuls of mix fresh or preferably frozen berries and even frozen dark sweet cherries, and two tablespoons of fresh bee honey ENJOY HALF IN THE MORNING AND FREEZE THE REST FOR AN ICY TREAT LATER **If your system is used to drinking something hot with your meals, you can have warmed water with a slice of fresh lemon or lime to comfort your system** (2) Cottage cheese mixed with fresh fruit - fresh strawberries, cherries, pineapple, kiwi, mango, your choice from the healing list.   LUNCH OR DINNER IDEAS: (1)  An iceberg salad (No dark green while cleansing).  Now the    iceberg is of little nutrient value but is a tasty way of combining other important healing foods.  Add carrots, avocado, celery, grapes, parsley, cucumber, onions, and tomatoes.  (Avoid regular dressing- please see the great recipes to follow for dressings and dips) (2) A baking potato (avoid all purpose ³white² potatoes) with a lot of sour cream. The potatoes to avoid are actually labeled ³white potatoes², the brown and red skinned potato that are still white inside are just fine.  Add sour cream and parsley with a tad of sea salt for extra flavoring. (3) A baked sweet potato with a tiny bit of cinnamon and butter for flavoring. * NO margarine or butter substitutes.* (4) Cabbage or squash steamed with onions is a nice side dish. (5) Brown rice may be boiled in the microwave with celery, garlic and/or onions for flavor. Add fresh chestnuts and almonds on the side. Brown rice should always be eaten with the raw almonds/chestnuts to absorb the iron content in the nuts. Don¹t forget corn, very helpful in healing. Frozen, fresh or corn on the cob. Watch the butter/salt intake, avoid as it can cause water retention, it is important to keep flushing your water intake. You can boil it, microwave it or steam it. This provides a nice protein meal. (6) Now we take the brown rice, carrots, celery, garlic and/or onions, chopped raw almonds, along with a small fresh tomato and steam up a great meal addition. Season with parsley and/or garlic or onion powder to taste. (7) GREAT SOUP recipe that can be eaten for dinner and/or lunch. The great soup recipe will help cleanse the system, add plenty of vitamin A, and neutralize the metabolism. However, do not use any bouillon, it is full of purines! In a large pot mix water, carrots, onion, fresh garlic, lots of corn, potatoes (skin on and red potatoes work best for texture on long cooking methods), celery, Chinese/Celery cabbage, Bok Choy stalks, and a small can of diced tomatoes for flavor. The carrots and celery take the longest to cook so start them first and end with the tomatoes. (8) GREAT CASSEROLE: 1 ? c of brown rice, ? c of sour cream, two shakes of soy sauce, 1 ? c of corn, 2 stalks of bok choy, 1 ? c of celery cabbage, 1 large carrot, and four cloves of fresh garlic. Pre-cook the rice and then mix ingredients together. Bake at 350º for 30 minutes or until desired temp and texture is achieved. DELICIOUS!! (9)  A GREAT SQUASH SPAGHETTI MEAL!!! (Many find the ³orange-type² spaghetti squash to be more appealing to the eye but find the -Vegetable spaghetti squash to have a better taste and texture) (a) Halve the spaghetti squash lengthwise, scoop out the seeds. (b) Stovetop: place half squash cut side down in a pot with 2² (5 cm) water, cover and boil for 20 (c) Squash is half cooked. With fork, scrape out squash to produce spaghetti-like strands. A thin, hard shell will be left. (d) In a large bowl mix the strands of spaghetti squash with a small can of fresh diced tomatoes, onions, and garlic. Mix well and spoon back into squash shell or a casserole dish. (e) Bake at 350 degrees F. (175 C.) for 20 minutes or until done. (10) YUMMY Cabbage Rolls: (a) Trim rib of each cabbage leaf thin. In 11- by 7-inch baking dish, cook cabbage leaves in 2 tablespoons water, covered, on High 8 to 10 minutes until tender. Drain and set aside. (b) In 2-quart casserole, add potato, carrots, celery and onion, covered, on High 3 minutes. Stir in uncooked rice and garlic cook for 5 minutes. Remove from microwave and let cool slightly. (c) On center of each cabbage leaf, place about 1/3 cup rice mixture. Fold bottom of leaf over filling; fold sides toward center. Roll tightly, jelly-roll fashion. (d) In 11- by 7-inch baking dish, arrange cabbage rolls seam-side down. Cook covered on High 8 to 12 minutes until tender, rotating dish halfway through cooking. Sprinkle rolls with diced tomatoes and enjoy with sour cream topping.   SNACKS, SIDES, AND DIP IDEAS: In between meals it would be great to enjoy some more fresh fruit, yogurt, cottage cheese, and fresh veggies.  This helps to keep the calories up and more alkaline healing help.  At least one meal/snack per day should be some fresh fruit and raw vegetables.  You can take some carrots, avocado, celery, and cucumbers and use one of the dip recipes below for a tasty treat.  All of these vegetables are well suited in combination with fruit- avocados and grapefruit or oranges taste great together as well as apples and carrots for example of good combinations.  You can use fruit to flavor the veggies, mix together and enjoy of a bed of lettuce. Use these dressing/dips for the suggested salad recipe in the meal sections above. (1)  Take two large or four small red peppers and place into a frying pan, nothing needed inside it, and cook on all sides until skin is blackened.  When the skin is charred it can be peeled right off easily.  Cut and de-seed.  Puree the pepper and add to 16oz of sour cream.  You can spice it up even more with some Cayenne and/or Chili pepper. (2)  Take one cup of plain yogurt and mix with 2 cloves of minced garlic, ? tsp of Sea Salt, ? tsp of cumin seeds, ? tsp of ground ginger, and the zest of one lemon. (3)  Sour cream with some fresh lemon squeeze and spices of choice from selections above can make for a great and simple dressing/dip.  Cucumbers prepared with sour cream and fresh lemon are really great for example. (4) Homemade salsa- GREAT mixed with cottage cheese- Combine some tomatoes, chopped green and red peppers, cucumber, red onion, cilantro, pablano pepper, serrano pepper and a few dashes of garlic, sea salt, lime juice and juice from the tomatoes.  Spicy and delicious! (5)  Half a ripe avocado, 1 to 1 ? frozen bananas, 4 to 5 frozen  or fresh strawberries, ? cup of plain yogurt, 2 tbs of real honey non pasteurized, Pinch cardamom, Pinch allspice.. whatever else  strikes your fancy. . . almond, fruits, spices, etc. Throw all  ingredients into a blender.  Blend until desired texture is reached.  I prefer it smooth, but some like it crunchy. (6) Quick, easy, nutritious, and delicious- this salad is a great side dish to serve family.  Take 2 cups cooked brown rice, 2 apples (peeled, cored and chopped), ? cup chopped raw almonds, ? cup raisins, ? cup cherries, ? cup dates , 1 cup plain yogurt, ? cup of natural honey, 2 Tbsp lemon juice. Toss all ingredients in a bowl and serve. (7) Shredded cabbage with slaw dressing- 1/2 cup sour cream, and 1/2 cup plain yogurt, then added 2 TBLSP fresh lemon juice, a little sea salt, and 1 tsp. celery seed.

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