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Substitution List

Item

Substitution

Any variety, pear, red grapes, black grapes,


Apple
cherries, blackberries, blueberries
Arugula (Rocket)

Spinach, kale, watercress


Roasted veggies (squash, mushroom, eggplant),

Avocado
banana, olive
Banana

Avocado

Basil

Parsley, cilantro, mint

Beets (Beetroot)

Golden beets, red cabbage, tomato, radish

Blueberries

Blackberries, strawberries, raspberries, cherries

Bok Choy

Kale, beet greens, dandelion greens

Broccoli stalk

Celery, cucumber, cauliflower

Broccoli

Cauliflower, green cabbage


Pumpkin, carrot, sweet potato, acorn squash,

Butternut squash
spaghetti squash, delicata squash, Hubbard squash
Cantaloupe
Mango, papaya, peach
(Rockmelon)
Carrots

Sweet potato/yam, winter squash, pumpkin, parsnip

Celeriac root

Celery, turnip, parsley root, kohlrabi, jicama, daikon

Celery

Cucumber, zucchini, jicama

Cherries

Raspberries, strawberries, blackberries

Chives

Scallion

Cilantro
Basil, parsley
(Coriander)
Coconut water

Water, diluted fresh juice


Mustard greens, kale, beet greens, dandelion

Collard Greens
greens

Cranberries

Cherries, raspberries

Cucumber

Celery, zucchini, jicama

Dandelion Greens

Kale, mustard or collard greens, beet greens

Eggplant

Mushrooms

Fennel

Celeriac root, kohlrabi, jicama, daikon, endive

Garlic

Shallot

Ginger

Lemon
Another variety of grapefruit, clementine, orange,

Grapefruit
tangerine, blood orange, star fruit
Green Beans

Asparagus, long bean, french bean


Red/purple cabbage, kale, arugula, watercress,

Green cabbage
endive
Green peppers
Red or yellow peppers, mushrooms
(Capsicum)
Honeydew
Green grapes, avocado
(Melon)
Jalapeno (Chili

Serrano pepper, yellow wax pepper, chile pepper of

pepper)

choice

Kale (Tuscan

Arugula, watercress, spinach, Swiss chard, green

cabbage)

cabbage, mustard/collard/beet/turnip greens

Kiwifruit

Mango, orange, tangerine, lime

Lemon

Ginger

Lime

Lemon, orange, clementine/tangerine

Mango

Papaya, kiwifruit

Maple Syrup

Honey

Mint

Ginger, sweet basil

Onion

Garlic, leeks, shallot


Grapefruit, clementine, tangerine, kiwifruit, mango,

Orange
papaya
Oregano

Sage

Parsley

Cilantro, kale, arugula

Parsnips

Turnip, parsley root, celeriac root

Peaches

Nectarines, plums

Pear

Apple, celery root, peach, plum

Pineapple

Orange, grapefruit, mango

Pomegranate

Pineapple, strawberries

Portobello
Any variety mushroom, eggplant
Mushroom
Radish

Red cabbage, tomato

Raisins

Dried cranberries, figs

Red/purple

Green cabbage, radish, cauliflower, broccoli,

cabbage

radicchio
Bib lettuce, radicchio, endive, Boston lettuce, green

Romaine
or red leaf lettuce
Shallot (Eschalot)

Garlic, onion

Spinach

Kale, Swiss chard, romaine lettuce

Strawberries

Raspberries, blackberries, cherries

Summer Squash

Zucchini, cucumber

Swiss Chard

Kale, spinach, romaine, mustard/collard/beet/turnip

(Silverbeet)

greens, green cabbage, arugula, watercress

Tangerines

Orange, grapefruit

Thyme

Rosemary

Tomato

Radish, red pepper, watermelon


Red grapefruit, cantaloupe, honeydew, tomato,

Watermelon
radish
White Wine
Red wine vinegar, cider or champagne vinegar
vinegar

Day 1 - August 3, 2013


Weight - 97kg

Today I had the spinach, apple and celery soup. I was unable to get celery so replaced it with
parsley. The soup itself tasted good. It had a somewhat grainy texture similar to watermelon. I
ate two bowls of this soup in total and drank 1 liter of water as well. I felt good, did feel a little
hungry at first but found that by drinking the water it helped. The soup mate made the soup
perfectly and without hassle. At the end of the day i felt good and slept earlier than usual, I
actually found i slept much better and woke up easily the following morning. Overall no weight
loss as of yet but am feeling good and healthier.
The process for making the soup was so simple, I just chopped up all of the ingredients and put
them into the soup mate, pushed the button and around 30 minutes later the soup was ready
and was steaming hot. I also found that the soup mate kept the soup warm for a long period of
time so there was no need to reheat it when i went back for my second bowl.
Recipe 3: Spinach Apple Celery Soup
Ingredients:
1/4 cup onion, peeled and chopped
2 cups water
1/2 apple, peeled, cored and cubed
1 stalk celery with greens, diced and strings removed
1 cup baby spinach leaves, stems removed and coarsely chopped
1 tablespoon cider vinegar
Procedure:
Add all the ingredients into the SoupMateTM blender jug. Close lid.
Place jug onto its base and connect to the socket.
Press ON/OFF button, then press SMOOTH SOUP button.
After 20 minutes the unit beeps and will automatically switch off.
Pour into bowls, serve and enjoy

Day 2 - August 4, 2013


Weight 97kg
After a refreshing nights sleep I woke up early feeling good. I was worried about getting hungry
so made myself a pot of green tea with cranberry. I drank this shortly after waking, around 3
mugs full in total, with 1/2 a teaspoon of honey total. I then prepared my soup for the day so it
would be there waiting should i feel hungry. This time I made the asparagus leek and spinach
soup. It was really delicious, much more of a creamy and smooth taste compared to yesterday. I
found that psychologically this worked well for me too as it tasted better than the day before and
was more thick which made me feel more full. I ate 3 bowls of soup today and really enjoyed
every bit of it. I also drank 1 liter of water on top of the 3 mugs of green cranberry tea.

Although no weight loss yet from yesterdays efforts I am feeling clean and lighter already. I also
felt quite tired in the afternoon and needed to sleep more.
Preparing the soup was as easy as the fist day using the soup mate and simply chopping and
putting the ingredients in hitting the button and letting it go. I have not had any problems with the
soup mate so far with burning or anything like that even when using the reheat button. Both
times the soup has come out perfect and tasty.
Here's the soup mate recipe i used;
Recipe 2. Asparagus Leek Spinach Soup
Ingredients:
1/3 garlic clove, peeled
1 cup leeks, sliced
2 cups water
250 grams asparagus, chopped
1/3 cup spinach, stems removed
and coarsely chopped
1/3 cup parsley, chopped
Procedure:
Add all the ingredients into the
SoupMateTM blender jug. Close lid.
Place jug onto its base and connect to
the socket.
Press ON/OFF button, then press
SMOOTH SOUP button.
After 20 minutes the unit beeps and
will automatically switch off.
Pour into bowls, serve and enjoy!

Day 3. 5th August 2013


Weight 95kg
Yay I've already lost 2kg! This really motivated me this morning! After just 2 days of the soup
mate 7day soup diet i have already dropped 2kgs which is great because I am a results driven
kind of person. I am also feeling good since it actually says on the soup mate book that you can
loose upto 4.5kgs in 7 days. On the morning of day 3 i am already almost half way there! I am

not completely surprised since all of the soups are made from fresh and natural ingredients so
you are bound to benefit from it as it's really how we are designed to eat.
I have found the hardest part is when my partner is eating my favorite foods around me but the
2kg's I have already lost has made me stronger and much more determined to see just how
much weight I can loose before the 7 days are up. I feel like the end is near and there is only 4
days left so I hope I can really maximize it and loose more than the 4.5kg's stated on the soup
mate book.
Today I went for the asparagus celery onion soup, popped it in the soup mate and once again
made it perfectly. I went for the asparagus soup again because i really enjoyed that creamy
consistancy from the day before. It was once again delicious. Today I made a little more and ate
5 bowls total of soup, 1 litre of water and 1 pot of green mint tea with total 1/2 teaspoon of
honey in the morning. I find the tea really helps with my mood in the morning and sets me up for
the day.
Looking forward to checking my weight tomorrow morning to see if there is any more weight
loss.
Here's the soup recipe I made today;
Asparagus Celery & Onion Soup
Ingredients:
1/4 cup onion, peeled and chopped
1/3 cup chives, chopped
2 cups water
250 grams asparagus, chopped
1 stalk celery with greens, diced
and strings removed
2/3 cup fresh baby spinach
Fresh ground black pepper, to taste
Procedure:
Add all the ingredients into the
SoupMateTM blender jug. Close lid.
Place jug onto its base and connect to
the socket.
Press ON/OFF button, then press
SMOOTH SOUP button.
After 20 minutes the unit beeps and
will automatically switch off.
Pour into bowls, serve and enjoy!
I made mine without the pepper as i don't like pepper personally.

Day 4. 6th August 2013


Weight 95kg
Ok so the 2kg is off and is staying off, am hoping by tomorrow morning i will have some more
weight loss to report. Going by the soup mate book it says you can loose 4.5kgs in just 7 days
so I am already almost half way there and I have 3 more days left of the diet after today, so far
so good!
I am feeling pretty good although was quite tired today and needed to take a nap. I can feel that
my body is actively flushing out all of the toxins in my body that is for sure. I am going to the
toilet a lot more frequently. Today I had the vegetarian borscht soup which was a really nice
change from the "Super Green" soups I have been eating. It was smooth and tasty and once
again was no problem preparing it simply in the soup mate. It seemed more filling, than the
previous days, it did contain a lot more ingredients as well. I also drank a whopping 2.5 liters of
water today as well, I did not drink any teas today.
Hoping for another drop in weight by morning.
Here's the soup recipe i used today;
Recipe 2: Vegetarian Borscht Soup
Ingredients:
1/4 cup onion peeled and chopped
1 garlic clove peeled
1 1/2 cups of water
1/3 cup of green cabbage shredded
2 1/2 small beets with greens peeled and quartered
1/2 cup carrots peeled and thinly sliced
1/3 cup parsnip peeled and thinly sliced
1/4 cup celery with greens diced and strings removed
2 medium tomatoes
2 tablespoon dill coarsely chopped
2 tablespoons of apple cider vinegar
I left out the parsnip and replaced the dill with basil as these were not available at my local
supermarket.

For the next 3 days I had the asparagas celery and onion soup as for me it was most filling and i
liked the texture.... also drank lots of water. I ended up loosing 6.9Kgs and was very happy with
the results! I recommend this diet for a detox or quick healthy weight loss solution. I found it
affected my whole body and my skin was looking much healthier as well.
If you decide to give it a go good luck... the soup making part is fun and easy just make sure
you drink a lot of soup and water to avoid feeling hungry.
End Weight: 90.1 Kg

ingredients

Apples - 2 medium (3" dia) 364g

Celery - 4 stalk, large (11"-12" long) 256g

Cucumber - 1 cucumber (8-1/4") 301g

Ginger Root - 1 thumb (1" dia) 24g

Kale - 6 leaf (8-12") 210g

Lemon - 1/2 fruit (2-3/8" dia) 42g

Directions
Process all ingredients in a juicer, shake or stir and serve.

JMs SUPER DETOX JUICE


2 apples
cucumber
1 stick celery
1 small handful of spinach
Ice cubes

1 heaped tsp Dr Udos Beyond Greens supplement (if you dont have this, replace by juicing a handful of mixed green
leaves such as watercress, parsley or lettuce).
Juice the apples, cucumber, celery and spinach. Pour into blender, then add ice and Beyond Greens. Blend for about
1 minute or until smooth. If you use mixed green leaves instead of Beyond Greens, simply juice these along with the
other ingredients and then add the ice.

PASSION 4 JUICE MASTER


small pineapple
1 apple
banana
200g natural organic yoghurt (if youre a vegan, use soya yoghurt)
tsp spirulina
Juice the pineapple and apple and pour into blender or smoothie-maker with the banana, yoghurt and spirulina. Blend
until smooth. If you dont like yoghurt (dairy or otherwise), use half a small pineapple instead.

JMs LEMON/ GINGER ZINGER


2 carrots
2 apples
1in slice of lemon, wax-free, with rind left on
in of fresh ginger
2 ice cubes
This wonderful juice is a favourite of the super-fit Martina Navratilova, winner of 58 grand slam tennis tournaments.
Simply juice all ingredients and pour into a glass over ice.

JMs PURE GREEN SUPER JUICE


2 sticks of celery
medium cucumber
1 small handful of spinach
1oz shot of fresh wheatgrass juice or 1 tsp of wheatgrass powder

1 slice of orange
2 ice cubes
Juice the celery, cucumber, spinach and wheatgrass. Add ice to a glass and pour in the pure green super juice. After
each mouthful, take a bite of the orange.

JMs SUPER CHUTE JUICE


2 apples
A small chunk of carrot
stick celery
1 large handful of mixed green leaves watercress, kale, parsley, spinach or whatever other green leafy vegetables
are available
1 in chunk of cucumber
in broccoli stem 1 small handful Alfalfa sprouts
in slice unpeeled raw beetroot
in slice courgette
1 small piece of lemon, preferably wax-free, with rind on
in slice ginger
2 ice cubes
Juice all the ingredients. If you have a Philips whole-fruit juicer, all you need to do is place one whole apple in the
chute followed by all the other ingredients, finishing off with the other apple.
If you have a different type of juicer, feed in all the ingredients chopped into whatever size the machine will take. Pour
over ice and enjoy.

Ingredients

Beet Root - 1 beet (3" dia) 175g / tomato

Cabbage (red) - 2 leaf 46g

Carrots - 3 medium 183g

Lemon - 1/2 fruit (2-3/8" dia) 42g/ ginger

Orange - 1 fruit (2-5/8" dia) 131g

Pineapple - 1/4 fruit 226.25g

Spinach - 2 handful 50g

Directions
Process all ingredients in a juicer, shake or stir and serve.

Ingredients

Apple - 1 medium (3" dia) 182g

Beet Root - 1 beet (3" dia) 175g/ tomato

Carrots - 12 medium 732g

Lemon - 1/2 fruit (2-3/8" dia) 42g / ginger

Oranges (peeled) - 2 fruit (2-5/8" dia) 262g

Directions
Process all ingredients in a juicer, shake or stir and serve.

Ingredients

Apples - 2 medium (3" dia) 364g

Celery - 2 stalk, medium (7-1/2" - 8" long) 80g

Cucumber - 1 cucumber (8-1/4") 301g

Kale - 5 leaf (8-12") 175g

Lemon - 1/2 fruit (2-3/8" dia) 42g

Oranges (peeled) - 2 fruit (2-5/8" dia) 262g

Parsley - 1 handful 40g

Directions
Process all ingredients in a juicer, shake or stir and serve.

Ingredients

Apples - 3 medium (3" dia) 546g

Celery - 3 stalk, large (11"-12" long) 192g

Cucumber - 1/2 cucumber (8-1/4") 150.5g

Ginger Root - 1/2 thumb (1" dia) 12g

Kale - 4 leaf (8-12") 140g

Lemon - 1 fruit (2-1/8" dia) 58g

Orange (peeled, de-seeded) - 1 large (3-1/16" dia) 184g

Directions
Process all ingredients in a juicer, shake or stir and serve.

Ingredients

Apple - 1 medium (3" dia) 182g

Beet Root - 1 beet (3" dia) 175g

Carrots - 8 medium 488g

Celery - 2 stalk, large (11"-12" long) 128g

Spinach - 3 cup 90g

Directions
Process all ingredients in a juicer, shake or stir and serve.

Ingredients

Apples - 2 medium (3" dia) 364g

Beet Root - 1 beet (3" dia) 175g

Carrots - 4 medium 244g

Celery - 3 stalk, large (11"-12" long) 192g

Cucumber - 1/2 cucumber (8-1/4") 150.5g

Ginger Root - 1/2 thumb (1" dia) 12g

Directions
Process all ingredients in a juicer, shake or stir and serve.

Ingredients

Beet Root - 1 beet (3" dia) 175g

Carrots - 2 medium 122g

Oranges - 2 fruit (2-5/8" dia) 262g

Directions
Process all ingredients in a juicer, shake or stir and serve.

ngredients

Apple - 1 large (3-1/4" dia) 223g

Beet Greens (optional) - 3 leaf 96g

Beet Root - 1 beet (3" dia) 175g

Carrots - 4 medium 244g

Celery - 1 stalk, large (11"-12" long) 64g

Ginger Root - 1/2 thumb (1" dia) 12g

Directions
Process all ingredients in a juicer, shake or stir and serve.

Ingredients

Apples - 2 medium (3" dia) 364g

Carrots - 3 medium 183g

Celery - 3 stalk, large (11"-12" long) 192g

Ginger Root - 1 thumb (1" dia) 24g

Lemons (peeled) - 2 fruit (2-3/8" dia) 168g

Pears - 2 medium 356g

Turmeric Root - 6 thumb (1" dia) 144g

Directions
Process all ingredients in a juicer, shake or stir and serve.

Ingredients

Apple - 1 medium (3" dia) 182g

Carrots - 8 medium 488g

Ginger Root - 1 thumb (1" dia) 24g

Lemon - 1 fruit (2-3/8" dia) 84g

Directions
Process all ingredients in a juicer, shake or stir and serve.

Ingredients

Bell Pepper (green) - 1/2 medium (approx 2-3/4" long, 2-1/2" dia) 59.5g

Carrots - 2 large (7-1/4" to 8-/1/2" long) 144g

Celery - 3 stalk, large (11"-12" long) 192g

Cucumber - 1/2 cucumber (8-1/4") 150.5g

Parsley - 2 handful 80g

Spinach - 1 cup 30g

Tomatoes - 3 medium whole (2-3/5" dia) 369g

Directions
Process all ingredients in a juicer, shake or stir and serve.

Ingredients

Apple - 1 medium (3" dia) 182g

Carrots - 5 medium 305g

Cucumber - 1 cucumber (8-1/4") 301g

Ginger Root - 1 thumb (1" dia) 24g

Lemon - 1 fruit (2-1/8" dia) 58g

Pear - 1 medium 178g

Spinach - 2 handful 50g

Directions
Process all ingredients in a juicer, shake or stir and serve.
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