Water is the most cleansing element on the planet. A body that is hydrated is one of the keys to optimal health. Lymph fluid is an important part of your immune system and healthy lymph fluid starts with a watered body. Do you keep yourself watered? If you are someone who drinks plenty of water a day, keep it up and carry on. I am not that somebody. I want to be. I am not that thirsty of a person naturally. There is no denying that when I’m on my water game, I see so many changes in my skin, glow, and overall health. So, follow the steps below to add water to your life. The benefits for hydrating yourself with water are amazing. Just a reminder, water helps with… Maximizing physical performance Boosting energy levels and brain activity Treating headaches Helping with constipation and kidney stones Preventing hangovers Helping with weight loss Balancing the body’s pH level Creating clearer skin I believe that any change you make, that is better than the day before, is progress. I found various information on the amount of water we need each day. Ask yourself the following questions… How many ounces of water do you drink a day? How many ounces of other liquids do you drink a day? What is your goal physically? What exercise level do you fall into? 1 = Nothing, 10 = Marathon Runner Total the number of liquid ounces you drink in a day, and switch over to all water, and omit the other beverages. Not ready for that yet? Try this...Drink that total number of fluid ounces in water before you have anything else to drink throughout the day. Let's say you drink 24 ounces of water, 12 ounces of coffee, and 12 ounces soda a day for a total of 48 ounces a day. I want you to start by upping your water intake to 48 ounces daily. Training for a marathon or have a physically demanding job? Your body need lots of water, at least 100 ounces a day! But you may already know this. Start to track your water, and see where you feel your best. AGAIN, I believe that any change you make that is better than the day before is progress. I just want you to grow. I don’t need you to be perfect. I just need you to see where you can better support yourself, and hydrating with water is where you start. I use a Berkey Water Filter at my house. I love the water. I do not recommend plastic water bottles. I find its most accessible to have your own reusable water bottle with you all the time. If you forget it, splurge and buy water in a glass bottle. It’s better for you, and the planet. Here are the steps I follow when I find I’m not watering myself… I drink 16 ounces of water as soon as I rise. It's a great way to start the day, and give my body what it needs after rest - clear, clean water. Is there anything more cleansing? If you drink coffee, this is crucial. You do not want the first thing your body gets to be acidic coffee. You want to give it water, and then coffee, as this will dilute the acid in the coffee. Drinking water before is also easier on your stomach and urinary tract. Every time you use the bathroom, drink water. Replace what goes out. Every time you finish a glass - refill it and leave it on the counter. You will be more likely to drink it if it’s there and ready. Get a water bottle you love. I have a crystal water bottle. I love drinking out of it. I always think happy healing thoughts when I look at it. I also love my Hydroflask. It keeps my ice water cold in the summer, and warm water toasty in the winter. Just get one you love. Fill it up and bring it with you everywhere. I mean everywhere. You are more likely to drink water if it is with you. Add fruit to the water to make it fun, colorful, and lightly flavored. Go crazy! I love mint and cucumber, watermelon and blueberry, or pineapple and mango. Post pictures and tag me @hollanhawaii. I can’t wait to see your creations! Think of water as cleansing and clearing, and as the primary support in this cleanse. CHEERS!
It is so simple to make your own milk. You literally blend water with nuts or seeds and strain. I like adding in a little maple syrup for sweetness.
I use Almond Milk as my main milk. So anything you use milk in, I use almond milk in. I find it versatile and that my body loves it and my recipes come out great. Almonds are naturally alkalizing, so... so is this. You can change the recipe to suit your taste buds; more almonds, more water, but this is how I like it.
I use a nut milk bag to strain it-you can find it for sale at most health food stores. If you can’t-a paint strainer from a hardware store will work or just use a clean dishtowel to strain it.
Make 2 qts
5 minutes total time
1 cup organic raw almonds
7 cups water
2 tablespoons maple syrup (optional)
In a Vitamix or blender, mix almonds with water, gradually taking it to high. You want to pulverise those almonds. Next, strain through nut milk bag into large bowl. Transfer to a pitcher and store in fridge. Will last 3-5 days in your fridge.
You can replace any nut or seed for almonds. At the cafe we make Mac Nut Coconut Milk for all our acai bowls and smoothies. I have tried and love cashews, sesame seeds and coconut, and they all are tasty in there own way. Have fun and find the one that makes your tastebuds happy.
There are many things you can do with the leftover pulp, however, these days I compost it.
This is the list of vegan food I use to replace ingredients in my recipes.
This guide will help you replace products either all at once or slowly over time as you need them.
In this program, I will show you what products I love that you can start replacing with the ones you already have in your fridge. Just a healthier alternative.
The transition to a healthier life is about to get more comfortable.
I use many of these ingredients in the recipes on the cleanse. I believe that if you, just swap out what you eat for plant-based versions that are healthier, you will see a dramatic shift in your body and energy.
This is a guide to give you ideas about what you can swap for what.
Milk and Creamers-
What you need to know about non-dairy milk and creamer is, there are so many different types. Some are more like non-fat milk, others closer to 2% and the creamers are closer to whole milk. It is essential to find one that you love, so you don’t go back.
The replacements for milk keep coming, but my personal favorites are:
- Almond Milk
- Soy Milk
- Cashew Milk
- Oat Milk
- Hemp Milk
- Coconut Milk
- Rice Milk
It is so easy to replace milk in any recipe.
If it’s vanilla or flavored milk it may not be suitable for your savory dishes. I love it in a smoothie but vanilla mashed potatoes, are not my favorite.
I prefer almond milk for everything. The refrigerated ones are creamier than what you find on the shelf. My recommended brand is CALIFIA. I love the original.
Creamers/ Half and Half-
New creamers are popping up every day. I find that most don’t stand up to the original. They aren’t as creamy or thick.
- Soy Creamer
- Coconut Creamer
- Almond Creamer
- Stir in Creamer
My favorite creamer to replace half and half is…
So Delicious Coconut Milk Creamer
Laird Superfoods Coffee Creamer (stir in)
Many brands also have flavoring if that is your jam.
Butter and Cream Cheese-
I first tried vegan butter 16 years ago when I was at a friends dinner party, and it was all I could talk about. I loved it more than butter. I made the switch to vegan butter before I was ever vegan.
My favorite is Earth Balance, it comes in different varieties, but every one is delicious.
- I always buy their soy free variety when available.
- Use it in place of anything you would use butter for.
- The possibilities are endless, Skies the limit.
Cheeses and Dairy-
Daiya Cheese for melting
Chao Slices for snacking
Follow your heart for burgers
Mykonos Garlic Herb for goat cheese
I love a good bagel with cream cheese, add some fresh veggies, and I’m in heaven. The cream cheese replacements didn’t taste good when I first went vegan, but they have come far since then.
There are so many cream cheeses on the market these days,
Kite Hill Chive and Original Cream Cheese.
Kite Hill is almond based, and you would never know.
Daiya Cream Cheese
Kite Hill Almond
So Delicious Coconut Milk
Forager Cashew Yogurt
Tofutti Sour Cream
Homemade Cashew Cream
EGGS AND MEAT
Tofu (poached, fried or scrambled)
Bob’s Red Mill Egg Replacer
Tofu is delicious and takes on any flavor it’s marinating in.
I love Wildwood Tofu.
You want to always buy soy organic as the conventional soy is Genetically modified.
Field Roast Sausages ( I love Italian and apple sage)
Beyond Meat Sausages
Beyond Meat Burgers
Amy’s California Burger
Sunshine Sunflower Burgers
Beyond Meat Chicken Strips
Chicken Nuggets- Chik’n Nuggets
Tofu pups Hot Dogs
Field Roast Frankfurters
Any organic non dairy
Soy Sauce/ Teriyaki-
San J Tamari
San J Teriyaki
Any organic (non-dairy) tomato sauce
Pesto (no cheese please)
Imagine Vegetable Broth or Stock
Nut butter and Jelly-
Organic without added ingredients
Braggs Healthy Vinaigrette
Follow Your Heart Ranch
Hummus and Dips-
Oils and Vinegars-
Any organic Pasta, without eggs or dairy
Any organic noodles without eggs or dairy
Check labels, but lots of breads are naturally vegan
Check labels, but lots of these are naturally vegan
Tortillas- corn or flour-
Mainly vegan, but check labels
Mainly vegan, but check labels
Garden of Eatin Tortilla Chips
Cabo Corn Chips
Kettle Brand Chips- non-dairy flavors
Lundberg Rice Chips- non-dairy flavors
Simple Mill Crackers- non-dairy
Any organic replacement for a cracker you love
Mac n Cheese-
Organic Vegetable Flavors
Annie’s Cinnamon Crackers
Uncle Eddies Vegan Cookies
Justin Dark Chocolate Bars
Surf Snack Gummies
Enjoy Life Semi Sweet Chips
Non -Dairy Chocolate
In the Freezer
Vans Frozen Waffles
Amy’s Non-dairy Burritos
Tofu Scramble Burrito
Amy’s Vegan Raviolis
Annie’s Chun Potstickers
Amy’s Vegan Pizza Bites
Sweet Treats and Baking Swaps
Ben and Jerrys Non Dairy
Almond Milk Pudding Cups
Newman’s Oatmeal Choclate Chip
Enjoy Life Double Chocolate
Trader Joe’s Marshmallows
Change to organic flour, whatever flour you prefer. In my pantry you will find
All purpose, Brown Rice and Almond Flours.
Change to organic oats
Organic Brown Sugar
Baking Soda and Baking Powder-
Bob’s Red Mill or any organic aluminum free replacement
Organic Pink Salt
Coffee (switch to organic)
Black Teas (switch to organic)
Soda and Juice-
Switch to organic
I love Blue Sky (sugar) Soda
Virgil (sugar and sugar free varieties) Root Beer
Zevia (sugar free)
Fresh Squeezed Juice-
Fresh Squeezed Only Please
Go India Sweet Rose
Raspberry Leaf Tea
Wine and Beer-
Switch to organic
Where do I shop?
If you don’t have a Whole Foods near you, I’ll bet somewhere there is a health food store close by. Here on Kauai, we have five small health food stores. I shop at all five, as they all offer different products. I have my main one but do small shopping at the others. I have three kids, and they eat a lot, so I shop a lot.
We don’t have a Whole Foods here, which is nice as Kauai is quaint and small with smaller businesses. I do enjoy them anytime I travel. I don’t know if I would cook if I lived near one.
If you haven’t been to it, you will be amazed at all the products you never knew existed. For the most part, I try to buy organic (see attached sheet). However, I always try to find the best product replacement available.
In Hawaii it is very expensive to have food shipped, but if you are on the mainland, a quick google search will find you an online health food store that delivers. Since Amazon bought Whole Foods, you can have it delivered right to your door.
Farmers Markets are another great way to find organic fruits and veggies.
I love when you can get fresh bread along with other products as well. Big plus as you are supporting local farmers and your body with the freshest food.
Any unprocessed plant food is vegan, this includes fruit, vegetables, nuts, seeds, beans, and legumes.
HOW TO TELL IF A PACKAGED FOOD IS VEGAN?
Start by scanning the products label and packaging. Due to the rise of veganism, in the last few years more and more products are being labeled as vegan. Look for products that say “Suitable for Vegans” or have the “Certified Vegan” logo.
Find the allergy information of a product by looking near the very bottom of it’s ingredient list. If the product contains milk ingredients, eggs, or shellfish it will plainly say, “Contains milk, eggs, shellfish”. This doesn’t work so well for products containing meat, but it will quickly tell you whether or not it’s worth reading the whole ingredients list or not.
READ THE INGREDIENTS
There are many by-products derived from animals which can cause some confusion at first, for example; whey powder, casein, and modified milk ingredients are all dairy products. Don’t let that scare you! You’ll be amazed at how quickly you learn what ingredients to avoid, it’s nothing to cry over, you’ll learn it all in time!
MAKE SURE PERSONAL CARE ITEMS AND COSMETICS ARE CRUELTY-FREE AND VEGAN
READ VEGAN LABELING & INGREDIENT LISTS
Start by scanning the product’s label and packaging. Look for products that have the “Certified Vegan” logo. If the product is simply labeled “vegan” or “contains no animal ingredients” do not take that as a guarantee, read the full ingredient list and find out for yourself. Make good use of vegan/cruelty-free product lists that are easily found online, it’s a lot easier to do research at home than trying to understand some of the unregulated terms used in packaging.
Take Me Back Comfort Bowl
This takes me to a place of total comfort. It is hearty and warm. It’s salty and sweet. It reminds me of thanksgiving with BBQ sauce instead of cranberry. You can always add or take away any of the toppings you don’t love. Do yourself a favor and make it on a rainy day.
- 1 recipe of mashed potatoes- heated warm
- 1 bunch of kale destemmed and chopped
- ½ onion sliced
- ½ cup mushrooms-sliced
- 1 small bag frozen corn thawed
- 1 cup BBQ sauce-your favorite jar or recipe
- 1 teaspoon salt
- ½ teaspoon pepper
- 1 tablespoon extra virgin olive oil
In a hot skillet on medium heat, add olive oil to pan and add the onions, cook for one minute then add the mushrooms, saute one minute and then add the kale. Add salt and pepper. Cook for two more minutes and take off the heat. For serving to add a scoop of mashed potatoes in a bowl and top with pan sauteed veggies and top with a dollop of BBQ Sauce.
I love mashed potatoes—and not just at the holidays. They make the perfect bed for whatever savory dish you are serving.
SERVES 6 PREP TIME 25 MINUTES
4 cups water 3 russet potatoes, peeled and quartered 1/8 cup vegan butter 1/2 teaspoon salt 1/4 to 1/2 cup nondairy milk Bring the water to a boil in a large pot over medium-high heat. Add the potatoes, and cook until they are soft but not falling apart, about 20 minutes.
Drain the potatoes and return them to the pot. Add the butter, salt, and the mil slowly. Mash with a potato masher until all the lumps are gone. If desired, stir in another ¼ cup of milk.
Sub russet potatoes with sweet potatoes or cauliflower, and follow the same instructions.
HEAVENLY NOT FRIED AVO TACOS
- 1 box gluten-free breadcrumbs (10.5 ounces) (make sure it is vegan)
- 1 teaspoon salt, divided
- 2 ripe avocados, peeled and sliced
- 1 tablespoon olive oil, plus more for frying
- 3 teaspoons relish
- 1 cup vegan mayo
- 1 head green cabbage, shredded
- ¼ cup shredded red cabbage 1
- 2 tortillas (gluten-free flour or corn, your choice)
- Hot sauce (optional)
- Preheat the oven to 400°F (if baking the avocado).
Put the breadcrumbs in a shallow bowl and mix in ½ teaspoon of the salt. Dip the avocado slices into the breadcrumbs, pressing to coat; set aside.
You can either pan fry or bake the avocado. To pan-fry: coat a large skillet with oil and place it over medium heat. When the oil is hot, add the breaded avocado slices and cook for 4 minutes per side, or until golden brown. Transfer to a paper towel-lined plate to drain. To bake: line a baking sheet with parchment and grease the parchment with a little olive oil. Arrange the avocado slices on top and bake for 15 minutes or until golden.
To make the sauce, combine the relish, remaining ½ teaspoon salt, and vegan mayo in a small bowl. Stir well with a fork until no lumps remain. Taste and add a little relish juice for extra ﬂa vor.
Heat the tortillas in a skillet over low heat, or warm them in the oven.
Mix together the green and red cabbage in a large bowl.
In the center of each tortilla, place 2 avocado nuggets, a handful of cabbage, a dollop of sauce, and a few drops of hot sauce, if you like. Celebrate this miracle on Taco Tuesday or Sacred Sunday.
SWEET POTATO BURRITOS
I’m always trying to change up new flavors into burritos. This is one of my favorite new recipes. The coco rice is buttery tasting, the sweet potato and beets are crunchy and the red pepper cashew cheese adds creaminess.
Roasted seeet potato and beets
- Preheat oven 400
- Line sheet pan with parchment paper
- 1 sweet potato, chopped in 1/2 inch nuggets
- 1 beet, chopped in 1/2 inch nuggets
- 1 tablespoon olive oil
- 3/4 teaspoon salt
On sheet pan mix sweet potatoes, beets, olive oil, and salt.
Cook in the oven for 30 minutes until golden and caramelized.
This is so yummy. Trust me. It somehow reminds me buttered rice.
- 1 cup jasmine rice
- 1 cup coconut milk ( canned)
- 1 cup water
- 1 teaspoon salt
Mix ingredients in a saucepan and bring to a boil of high. Once you have bubbles, stir, fiber and turn down to low. Cool for 20 minutes.
Roasted Red Pepper Cashew Cheese
This is like cheese sauce with a kick. It’s creamy, dreamy and spiced not spicy.
- 1 cup cashews
- 1/2 cup water
- 1 teaspoon salt
- 1 roasted Red bell pepper and a splash of juice
Mix all ingredients in vitamix or high powered blender gradually bringing up to high and blending for 30 seconds.
- 4 tortillas (warmed)
- Black beans ( homemade or canned
- Romaine lettuce shredded
Assemble burritos by layering tortilla
With, rice, cashew cheese, beans, roasted veggies, and lettuce. Roll into a burrito!
Mac and Cheese Please
Yes please to mac and cheese but without the dairy and gluten, double, please!
Have fun and add yummy sauteed vegetables or top with bread crumbs. We use carrots with cashew cheese to create our sauce.
- 1 package brown rice elbow macaroni
- 1 carrot cut in thin circles
- 2 cups cashew cheese-see recipe
- 1 teaspoon salt
- Pepper to taste
- Hot sauce optional
Make pasta according to box instructions. In a small pot boil or steam your carrots until they are soft about 10 minutes. Remove from heat and drain. In a blender add carrots to cashew cheese and blend. Once you strain pasta, add it back to pot and add cashew carrot cheese. Stir in salt and pepper. Serve Hot.
NOW WE ARE ON TO SNACKS