简易版369净化疗愈法相关食谱（苹果酱、菠菜汤、芦笋汤、西葫芦罗勒汤、热香料苹果汁）

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以下是简易版369净化疗愈法的相关食谱细节：

1. 苹果酱

2. 菠菜汤

3. 芦笋汤

4. 西葫芦罗勒汤

5. 热香料苹果汁

如果寻找简易版369净化疗愈法自选午餐和晚餐灵感，请发送关键字“食谱”到蜂鸟健康公众号，自由选择无油脂、无盐、符合简易版369列出原则的菜谱。

1. 苹果酱

请不要被这个食谱的简单性所迷惑。苹果酱是最能让我们的肝细胞焕发活力的食物之一，拯救肝脏，意味着拯救我们的整体健康。该道苹果酱不仅甜美可口，而且随时随地可以享用。

1至2个红皮苹果切成丁

1至3个去核的椰枣（可选项）

1根切碎的西芹棒（可选项）

¼茶匙肉桂粉（可选项）

在搅拌机或破壁机中将红苹果丁和其他成分混合均匀，直到形成光滑均匀的苹果酱质地。

即刻享用，或将新鲜的柠檬汁挤在苹果酱上。如果需要保存以备之后使用，请紧紧密封。

提示：

369净化法中的苹果酱，如果使用椰枣，请注意使用量，请根据净化疗愈法中给出的原则相应调整椰枣使用量。尽管椰枣是很棒的健康食物，但请确保为水分充足的食物留出空间。如果摄入过多的椰枣，可能会导致过饱而错过其他疗愈食物。

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注：可以在iherb上买simply organic品牌的肉桂粉（cinnamon）；安东尼威廉推荐的有机椰枣品牌是date lady，也可以在iherb或vitacost网站上买到（顺丰寄回中国）。

2. 菠菜汤

当我们在饮食中加入更多水果、蔬菜和绿叶蔬菜后，其中一个惊人的好处就是味蕾的改变。随着时间的流逝，我们开始渴望摄入更多这些新鲜食材。当我们渴望绿叶蔬菜及其带来的无尽健康益处时，这道易于制作、味道浓郁且易于消化的汤是最容易将其加入每日饮食的方式。菠菜不仅可能给我们提供丰富的矿物质，还可以帮助减轻对不利于健康食物的渴望。

1杯（半升）樱桃番茄

1根西芹棒

1瓣大蒜

1个橙子的橙汁

4杯松散菠菜

2片罗勒叶或几根新鲜香菜

半根或1个黄瓜（可选项，请在简易版369第九天去除黄瓜）

将樱桃番茄、西芹、大蒜和新鲜的橙汁一起放入高速搅拌机或破壁机中搅拌均匀。逐步加入菠菜，直至搅拌均匀。加入罗勒或香菜，直至搅拌均匀。

如果需要，可使用螺旋切丝器将黄瓜制成面条（有机黄瓜可以不去皮，如果是传统种植黄瓜，请去皮）。将黄瓜“面条”放入碗中。将菠菜汤倒入其中即可享用。

提示：

1.    如果没有菠菜，请用奶油生菜代替。

2.    如果没有番茄，请用成熟的芒果代替。如果无法获得新鲜的芒果，请用解冻后的冷冻芒果代替。

3.    如果既没有番茄也不没有芒果，可以使用香蕉替代。请确保不要同时使用香蕉和番茄，因为它们一起摄入将无法很好地消化。香蕉仅用于替代没有番茄或芒果的情况。

4.    制作黄瓜面条时，可以选择里面籽较小的黄瓜。

如前所述，如果在简易版369的第9天摄入菠菜汤，请不要加入黄瓜面条。如果喜欢黄瓜，可以选择将黄瓜一起破壁加入汤中，因为第9天请坚持只摄入液体食物。

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3. 芦笋汤

如果您正在寻找享用芦笋的方法，请尝试这道极其滋补的芦笋汤。这个食谱不仅让人品尝到芦笋的原汁原味，而且还有柠檬和香草的天然风味，本身就是一道美味而清淡的汤品，可与美味的色拉一起食用，或在369净化疗愈法后与您喜爱的其他菜肴一起享用。

1杯切碎的洋葱或大葱

3瓣蒜

900克芦笋（末端经修剪和切除）

3杯水或拯救肝脏汤品

1茶匙干百里香或罗勒

1汤匙柠檬汁

½茶匙柠檬皮

芦笋皮制成的带子用于装饰（可选项）

在大陶瓷不粘锅中加入洋葱和大蒜，煮3至5分钟，直到洋葱变成半透明，如需要，可以加一汤勺水。加入切碎的芦笋后再煮3分钟，直到芦笋开始软化。

加入水或拯救肝脏汤品、干百里香干、柠檬汁和柠檬皮。慢火煮10至15分钟，直到芦笋变得很软。

将上述汤品倒入搅拌机或破壁机中搅拌均匀，可能需要分批进行，根据需要散去蒸气。也可以使用浸入式搅拌棒将汤打成液体状。

将破壁后的汤倒回锅中煮沸。品尝并调味。分成两碗。如果需要可使用蔬菜削皮器削芦笋皮带子作为装饰，即可享用。

提示：

如果在简易版369净化疗愈法的第9天享用该汤品，请跳过芦笋丝带装饰这一步，直接享用破壁后的液体汤品。

使用拯救肝脏汤品会让芦笋汤变得更美味。商店卖的蔬菜汤基本上都有油、盐、天然香料（味精的一种）或其他添加剂，因此不建议使用。可以考虑提前制作拯救肝脏汤品，并将其冷冻（可以考虑使用冰块盘，这样解冻会更容易），随时可以用来制作芦笋汤等。

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4. 西葫芦罗勒汤

这个漂亮汤品是你会想要一直吃的。西葫芦给汤品带来深度和“奶味”，而罗勒带来的亮度则使这道汤品变得独特。

1杯切碎的洋葱丁

3瓣蒜

3个中等大小的西葫芦切碎（约900克）

2.5杯水或拯救肝脏汤品

1茶匙干百里香

1汤匙柠檬汁

1.5杯新鲜罗勒

在大陶瓷不粘锅中加入洋葱和大蒜，煮3至5分钟，直到洋葱变半透明，如需要，可加入一汤勺水。加入切碎的西葫芦，再煮5分钟，直到西葫芦开始变软。

加入水或拯救肝脏汤品、干百里香和柠檬汁。慢火煮10至15分钟，直到西葫芦变得非常软。

将上述汤品倒入搅拌机或破壁机中，加入罗勒搅拌均匀，可能需要分批进行。也可以使用浸入式搅拌棒将汤打成液体状。

将破壁后的汤倒回锅中煮沸。品尝并调味。分成两碗。

提示：

使用拯救肝脏汤品会让本汤品变得更美味。商店卖的蔬菜汤基本上都有油、盐、天然香料（味精的一种）或其他添加剂，因此不建议使用。可以考虑提前制作拯救肝脏汤品，并将其冷冻（可以考虑使用冰块盘，这样解冻会更容易），随时可以用来制作此类食谱。

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5. 热香料苹果汁

想要享受一大杯充满了疗愈元素的纯苹果汁，这是最适合你的选择。想要温暖的热饮料，这是对肝脏非常舒缓和放松的选择，很快会成为你的每周必须。如果想将其作为常温饮料享用，也完全没有问题！

10个去核和切碎的苹果（可以榨出3杯苹果汁）

¾茶匙肉桂粉

½茶匙生姜粉或1茶匙磨碎的新鲜生姜

一小撮肉豆蔻粉（可选项）

一小撮丁香粉（可选项）

½茶匙磨碎的橙皮

用榨汁机榨苹果汁后，将肉桂粉、生姜、肉豆蔻粉、丁香粉和橙皮加入苹果汁中。如果想要喝常温的饮料，请等待10分钟后再享用，可以用细网过滤后即可食用。

如果选择热饮，则请将上述加了香料的苹果汁放入一个小锅中，加热至沸腾，关火并等待5到10分钟后，用细网筛过滤即可享用。（请避免在微波炉中加热）

Below listed recipes used in Simplified 3:6:9 cleanse:

1. Apple Sauce

2. Spinach Soup

3. Asparagus Soup

4. Zucchini & Basil Soup

APPLESAUCE

Makes 1 serving

Don’t be fooled by this recipe’s simplicity—applesauce is one of the most profoundly rejuvenating, revitalizing foods for your liver cells, and that means wonders for the rest of your body. Plus it’s sweet and delicious and easy to whip up anytime.

1 to 2 red apples, diced

1 to 3 medjool dates, pitted (optional)

1 stalk celery, chopped (optional)

¼ teaspoon cinnamon (optional)”

Blend the diced red apple and other desired ingredients in a blender or food processor until a smooth, even applesauce forms.

Serve and enjoy immediately or squeeze some fresh lemon juice over the top and seal tightly if you’d like to save it for later.

TIPS

If you’re making this recipe to fill in for apples as part of the 3:6:9 Cleanse, be mindful about how many dates you add to your applesauce, if any. Pay attention to whether a given snack calls for them and adjust the amount of dates you include accordingly. As beneficial as dates are, you want to make sure you leave room for water-rich foods. With too many dates, you could fill up so much that you miss out on the other healing cleanse foods.

SPINACH SOUP

Makes 1 serving

One of the amazing benefits of incorporating more fruits, vegetables, and leafy greens into our diet is the way our taste buds change and we begin to crave more and more of these fresh ingredients over time. When you find yourself yearning for leafy greens and the benefits they provide, this easy-to-make, richly flavored soup is a great way to incorporate them into your day in an easily digestible form. With all of the minerals the spinach provides, you’ll also help curb any cravings for the foods you know don’t serve your health right now.

1 pint grape tomatoes

1 stalk celery

1 garlic clove

1 orange, juiced

4 cups baby spinach, loosely packed

2 basil leaves or a few sprigs of fresh cilantro

½ to 1 cucumber (optional; leave out the cucumber noodles on Day 9 of the Simplified Cleanse)

Place the tomatoes, celery, garlic, and fresh orange juice in a high-speed blender and blend until smooth.

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Add the spinach by the handful and blend until completely incorporated.

Add the basil or cilantro and blend until smooth.

If desired, make the cucumber into noodles using a spiralizer, julienne peeler, or vegetable peeler. (As noted at the beginning of this chapter, when using organic cucumber, you can leave the skin on or peel the cucumber first, depending on preference. With conventional cucumber, peel the cucumber if possible and discard skins.) Place the noodles in a serving bowl.

Pour the blended soup into the serving bowl and serve immediately.

TIPS

If you can’t use spinach, you can substitute butter leaf lettuce.

If you can’t use tomatoes, you can substitute ripe mango. If you can’t get fresh, sweet mangoes, you can substitute thawed frozen mango.

If neither tomato nor mango are options, you can blend up banana with greens instead. Be sure not to include both banana and tomato in the recipe, as they don’t digest well together. Use banana only for this substitution.

English cucumbers are a fun option when making cucumber noodles because of their small seeds.

As was mentioned, if you are having Spinach Soup on Day 9 of the Simplified 3:6:9 Cleanse, leave out the cucumber noodles. You can blend cucumber into the soup if you’d like. You want to stick to juiced or blended foods only for that day.

ASPARAGUS SOUP

Makes 2 servings

If you’re looking for more ways to enjoy asparagus, try this nourishing Asparagus Soup. This recipe lets asparagus speak for itself, while offering accents of lemon and herbs to bring out its natural flavor. It’s a lovely, light choice all on its own, served alongside a flavorful salad, or alongside another dish of your choice after the 3:6:9 Cleanse.

1 cup chopped onions or leeks

3 garlic cloves, minced

2 pounds asparagus, ends trimmed and chopped

3 cups water or Liver Rescue Broth

1 teaspoon dried thyme or basil

1 tablespoon lemon juice

½ teaspoon lemon zest

Asparagus ribbons, for garnish (optional)

Place a large ceramic nonstick pot on medium-high heat and add the onion and garlic. Cook for 3 to 5 minutes, until the onion is translucent, adding a spoonful of water if needed. Add the chopped asparagus and cook for a further 3 minutes, until the asparagus begins to soften.

Add the water or Liver Rescue Broth, dried thyme, lemon juice, and lemon zest. Bring to a simmer and cook for 10 to 15 minutes, until the asparagus is very tender.

Ladle the soup into a blender and blend until smooth, letting steam escape as needed (you might need to do this in batches). Alternatively, you can use an immersion blender for this.

Pour the soup back in the pot and bring to simmer. Taste and adjust seasoning. Divide between bowls. If desired, use a vegetable peeler to create asparagus ribbons as garnish. Serve immediately.

TIPS

If you have this soup on Day 9 of the Simplified 3:6:9 Cleanse, skip the garnish of asparagus ribbons and just enjoy the blended soup.

When choosing between water and Liver Rescue Broth for the ingredients, keep in mind that the broth will produce a richer flavor. Store-bought vegetable stock isn’t called for because it’s very difficult to find a variety that’s free from oil, salt, natural flavors, and/or other additives. For convenience, make a batch of Liver Rescue Broth in advance and freeze it (consider ice cube trays for easy thawing) so you have it on hand for recipes like these.

ZUCCHINI BASIL SOUP

Makes 2 servings

This pretty soup is one you may find yourself turning to over and over again. The zucchini lends a depth and creaminess, while the basil brings a brightness that makes it unique and special.

1 cup diced onion

3 garlic cloves, minced

3 medium-sized zucchini, chopped (about 2 pounds)

2½ cups water or Liver Rescue Broth

1 teaspoon dried thyme

1 tablespoon lemon juice

1½ cups fresh basil, plus more to serve

Place a large ceramic nonstick pot on medium-high heat and add the onion and garlic. Cook for 3 to 5 minutes, until the onion is translucent, adding a spoonful of water if needed.

Add the chopped zucchini and cook for a further 5 minutes, until the zucchini begins to soften.

Add the water or Liver Rescue Broth, dried thyme, and lemon juice. Bring to a simmer and cook for 10 to 15 minutes, until the zucchini is very tender.

Ladle the soup into a blender, add the basil, and blend until smooth (you may need to do this in batches). Alternatively, you can use an immersion blender.

Pour the soup back in the pot and bring to a simmer. Taste and adjust seasoning. Divide between bowls and serve.

TIPS

When choosing between water and Liver Rescue Broth for the ingredients, keep in mind that the broth will produce a richer flavor. Store-bought vegetable stock isn’t called for because it’s very difficult to find a variety that’s free from oil, salt, natural flavors, and/or other additives. For convenience, make a batch of Liver Rescue Broth in advance and freeze it (consider ice cube trays for easy thawing) so you have it on hand for recipes like these.

HOT SPICED APPLE JUICE

Makes 2 to 3 servings

For a big mug of pure comfort packed full of healing spices in a delicious base of apple juice, look no further than this delicious Hot Spiced Apple Juice. You may find this recipe quickly becomes a weekly staple. When it goes down warm or hot, this beverage is very soothing and relaxing for the liver. If you’d prefer to enjoy this as a cold drink, there’s an option for that too!

10 apples, cored and chopped (yields 3 cups of juice)

¾ teaspoon ground cinnamon

½ teaspoon ground ginger or 1 teaspoon finely grated fresh ginger

Pinch of ground nutmeg (optional)

Pinch of ground cloves (optional)

½ teaspoon grated orange peel

Juice the apples using an electric juicer.

Add the cinnamon, ginger, nutmeg, cloves, and orange peel to the juice.

If you are serving the juice cold, let it infuse for at least 10 minutes. Strain through a fine-mesh sieve and serve.

If you are serving it hot, place the juice in a small saucepan and heat until simmering. Turn the heat off and infuse for 5 to 10 minutes. (If you can avoid heating it up in the microwave, that’s ideal.) Strain through a fine-mesh sieve and serve.

愿天下人健康、平安、健康。