Adventure Cleanse Tune-up (ACT) – Stocking your Pantry & Fridge


HOT Peppers!

This time next week we’ll be kicking off our on-line tune-up for over 600 people.  Yup, that’s the number we’ve calculated but god/dess knows who’s lurking in secret.  Just so we’re all on the same page, I will be blogging about ACT 1-2 times per week.  The majority of the information will be on the forum.  Each day for 28 days I’ll post a prayer, affirmation, some information and a recipe.  You’ll have a chance to get tons of support and encouragement from the BEST on-line community on the planet!  No, I’m not modest. What are you waiting for?  There will never be a “right time” and as many of us know, “time” isn’t guaranteed to anyone.  So dump the gunk and shine with me!

Now the best way to ensure the shine is to plan ahead.  When my pantry is stocked I’m stacked.  If I open the fridge and see a jar of pickles and moldy bread – later gator, “we’re going out!”  On the other hand, when I get home at a reasonable time and my kitchen is brimming with the basics, I browse my cookbooks and play!  I love those nights.  Brian and I dine on a healthy (candle-lit) homemade meal brimming with Crazy Sexy love.  Note: always, always light candles.  Your meals are sacred fuel for the shizzazzle temple.

Some of you may already have what it takes to whip up magic.  If so, good for you.  You’ve made the initial investment and therefore your weekly shopping bills cost less.  Others may be starting from scratch.  I’ll be honest, it’s gonna cost more than you think to get started but you don’t need everything at once.

Crazy Sexy Shopping List
Here’s a short list of foods you’ll find in my personal cache. Some are healing staples, while others are transitional foods. All are a diet upgrade.  Again, you DO NOT need everything! This is just a guide, a snap shot of my kitchen.  Especially with the produce, shop a few times a week so that your chow stays fresh.  Debbie Meyer Green Bags save my life.  As soon as I get home I wash my greens and veggies, let them dry, and then place them in those emerald green life-savers.  Brian likes to prep the juice ahead of time – these bags make it really easy.  Wash and reuse them to cut down on planet waste.

Grains and noodles: Millet, quinoa, buckwheat, brown rice, wild rice, amaranth and teff grains or pastas, %100 buckwheat soba noodles (most brands contain wheat), Tinkyada rice pasta, Ancient Harvest quinoa pasta.  Rice Milk is a good substitute for dairy.  Oats are kinda on this list but in our gluten post (coming next week) you’ll see why I hesitate to add them flat out.

Raw nuts and seeds: Always buy fresh raw nuts; roasted nuts are rancid. Almonds, pecans, walnuts, macadamia nuts, hazelnuts, pine nuts, pumpkin seeds, flaxseeds (either buy a small grinder for these or buy them already ground), sesame seeds, hemp seeds, chia seeds (make yummy cereal and puddings), and sunflower seeds. Also raw almond butter and tahini—it’s like peanut butter, only made with sesame seeds. You can make your own nut milks too.  Yum!  Note: Soaking nuts makes them more digestible; it removes the enzyme inhibitors that keep them from spoiling.

Superfoods: Blue Green Algae from Klamath lake – E3Live is a great brand. BGA’s provide energy boost, mental clarity, rebuild cells, bind free radicals, and are HIGH in vitamins and mineral. Green powders – use as a supplement NOT in place of juicing.  Spirulina/Chlorella – Spirulina is high in chlorophyll and protein.  Chlorella normalizes bowel function, builds immune system, binds radiation. Hemp Powder (high in Protein), Raw cacao (MODERATION).

Beans: Chickpeas, lentils, white beans, black beans, lima, pinto.  These are the easiest to digest. Soak beans overnight and add a half inch strip of kombu (seaweed) to soaking water.  This helps cut down on your methane!  Eden brand canned beans are also good – they’re the only canned beans I use.  Other brands contain preservatives.  Eden uses beans, kombu, salt and water.

Soups: A staple for people transitioning to a mostly raw healing diet are fresh warm soups.  Make them tasty and hearty by using beans and a variety of veggies, especially root veggies.  Add fresh herbs, garlic, onion (chive, scallions), a little olive oil and Celtic or Himalayan sea salt.  Don’t worry about recipes.  Throw everything in a pot and season to taste.  I love to add Pacific Foods organic vegetable broth.

Seaweed: Nori, dulse, arame, hijiki, wakame (for miso soup)

Veggies: veggies, and more veggies. Cucumbers, broccoli, kale, collards, celery, parsley, cabbage, romaine and green lettuce, spinach, peppers, zucchini, asparagus, red peppers, chard, green beans, alfalfa sprouts, lentil sprouts, mung bean sprouts, sweet pea and sunflower sprouts, onions, garlic, leeks, cauliflower, fresh herbs, eggplant, winter squash, carrots, arugula, bok choy, tat soi, sweet potatoes . . . the list is endless!

Daily Green Juice….Nothing is better for your immune system and vitality than fresh-made, organic, raw green juices and green smoothies. Not only will you be amazed at the highly charged energy you have, but your body will be thanking you for the super-nourishment, the balancing of blood sugars, the plant protein, and the loads of toxins being purged from their hiding places. Consume a minimum of 16 ounces of green juice/smoothie per day. Oh, and store-bought juices don’t count; unless they’re made fresh in front of you they are pasteurized and lifeless. If you can, add 1-2 ounces of wheatgrass into your daily routine.

For Juicing: Celery, cucumber base.  Add any combination of leafy greens like spinach, kale, chard, collards, water cress, parsley, dandelion, cabbage, beet greens, tomato, bell pepper (yellow, red or orange) radish, ginger, SPROUTS (especially sweet pea and sunflower), broccoli stems, carrot and beet (in moderation). If you need more sweetness increase the cucumber content, use bell pepper or add one piece of low-glycemic fruit. Buy a wide VARIETY of veggies and fruits that are local, fresh, organic (when possible) and in the case of fruits – RIPE.  Note: Limit sweet fruit if you are healing from cancer, diabetes, or bacterial and yeast infections.

For Smoothies: Keep them GREEN.  As a general guideline, I like to build my smoothies with a 3:1 ratio of veggies to fruit.  For example, one of my favorite morning power shakes consist of one cucumber, a large handful of romaine, avocado and one pear – if I have sweet pea, or sunflower sprouts I’ll add them too.  Coconut water with a little stevia adds lovely flavor and nutrition.  When I don’t have romaine I use spinach, kale and any other greens.  Hemp powder adds a nutty flavor and tons of protein.  I also like Vega products – another great source of protein. Lemon or lime adds a nice alkalizing kick to smoothies. Stevia, yacon and agave are my favorite sweetners.  Stevia and yacon are the safest if facing a health challenge.  A pinch of cinnamon helps to balance blood sugar and cacao is a great treat for those transitioning from coffee.

Fruits: Avocados and tomatoes (yes, they are technically fruits), green apples, lemons, limes, grapefruit, watermelon, pears, grapes, and berries. Low-glycemic fruits (those that are less sweet, like blueberries) are generally better than high-glycemic fruits (such as bananas) while you’re healing and cleansing. Remember to consume fruit in moderation. Glycemic index.

Breads: My favorite company period is Food for Life.  They make gluten-free breads and wraps (for the cleanse we’re tossing gluten).  They also make yummy sprouted breads and cereals (NOT for the cleanse).  Check out Mauk Farms Crusts and Love Force raw breads – tres yum.

Sweetener: Stevia, a powerful herb with no sugar, comes in packets. Let me tell you, a little goes a long way. Yacon is another great alternative that doesn’t effect your glycemic index.  A small amount of agave can also be used, although it’s very sweet.

Oils for salad dressing: Udo’s Choice oil blends, avocado oil, flax seed oil, cold-pressed olive oil, macadamia nut oil, walnut oil, hemp seed oil.

Oils for light cooking: Coconut oil (the most stable of all oils), sesame, grapeseed oil, and cold-pressed olive oil. It’s best to buy oils packaged in dark bottles and to store them in a cool dark place.  Please avoid, Teflon, microwaves, char-grilled, blackened.

Seasonings: Get creative and experiment with different herbs. Fresh and organic is better, but if you can’t get them fresh then dried herbs are just fine.  Use Celtic or Himalayan sea salt, gomasio, herbamare, dulse flakes, wheat-free tamari, Bragg’s Liquid Aminos.  The staples I have on hand are pretty simple: Ginger powder, garlic powder, celery seed, basil, parsley, cilantro, mint, dill, rosemary, thyme, black pepper, curry, tumeric, cinnamon (lowers blood sugar), cayenne (promotes circulation), mustard seeds, wasabi.  Spice Hunter makes a great, peppy spice called Zip.  You can get really creative with easy spice blends like, Mexican seasoning & pizza seasoning.  Also, pumpkin spice and apple pie seasoning, vanilla bean or vanilla extract (Frontier brand alcohol-free) are fun to add to smoothies.

Fermented foods: Bragg’s Apple Cider Vinegar, tempeh, raw sauerkraut (great for digestion), unpasteurized white miso (awesome in dressings and soup).

Drinks: Purified lemon water, water with a splash of fresh fruit juice (for flavor), herbal teas, green tea, white tea, yerba mate, chai, kombucha, coconut water.  A great way to make fruit water is to put purified water in the blender with one piece of fruit and a dash of stevia.  Blend and strain.  Add ice.  YUM!

Other good snacks and quick foods: Brown rice cakes, flax crackers, San-J crackers, Edward & Sons crackers, Mary’s Gone Crackers, Grainaissance Mochi, Lydia’s raw crackers and cereals, fresh salsa (made with lemon or lime juice), hummus, guacamole, oil-cured olives, Sunshine brand veggie burgers (wheat, gluten and soy free) Amy’s gluten-free organic pizza, air-popped popcorn, Just Veggies dehydrated snacks ( I love making raw soups with these), LaraBars (great for travel), Dr. Cows “cheese”.  Ruth’s Chia Goodness cereals.  Check out Glutino brand snacks as well.  Oh!  Glaser Farms.  LOVE their products.

Other companies to familiarize yourself with..

Gold Mine Natural

Diamond Organics

Jaffe Bros

Living Tree Community Foods

Remember, don’t get overwhelmed by this list – you don’t need everything.  This is just a gentle guide.

Peace and pantries,


Kris Carr

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40 responses to Adventure Cleanse Tune-up (ACT) – Stocking your Pantry & Fridge
  1. Oh, great idea for making your own fruit water. Thanks for all the great info Kris. I admit I’m a lurker. I’ll be unofficially doing the cleanse. So I guess the count is up to 601. ^_^

  2. YEAH! Hey gang, if you’re gonna print this list – wait till the end of the day. I keep updating it. Just when I think I’m done I remember another golden tip. xoxo Kris

  3. If I missed something let me know. What’s your favorite? Keep it gluten-free, low glycemic, etc. Share!

  4. I am so excited!! I have most of these foods already. I love having this as a guideline! Fruit water sound very yum! Thanks Kris for all your hard work! I’ve got one goal in mind = HEALTH! You are really going to help me get there.

  5. This sounds great. I’m excited for this adventure but I’m not sure if I can commit to it now: the juicer that I bought (a bit reluctantly because I was strapped for cash) just broke. And I don’t have a blender. I live in France on a tight student budget, and electronics are très cher here. So…this morning I thought “hmm…maybe if I just invest in spirulana…but I guess not. So I will do some form of cleanse but I’m guessing I’ll have to sit out this one since I can’t make juice now. Unless someone out there has a better idea? It does seem like doing this cleanse without the juicing would be a little besides the point. I’ll still follow the forum though and be cheering in the wings!

  6. Becky said on May 4, 2009

    Couple of questions (just needing some clarification!) 1. If we are 70/30, do we calculate % rawness based on total calories consumed?
    2. Bread: Food for Life: is this rice bread? So I’m assuming Manna bread is out?
    3. Snacks: rice crackers or just rice cakes?
    Love ya bunches and bunches gal =)
    Becky B.

  7. Make that 602! I’m a lurker as well. I’ll be going level 1, though, as I am nursing a baby. I’ve been eating more raw foods and smoothies and juice anyway, just not consistently. Thanks for the list! I;m off to the store tomorrow.

  8. Brian said on May 4, 2009

    Becky – folks measure it in diffent ways. Some say it’s about weight, calories etc. I like to keep it REALLY simple. The percentage is a visual ratio to me. Is half of my plate covered with veggies, and salads? Breakfast on a 50/50 approach could be a 16 oz juice, some gluten-free bread and almond butter. Manna has gluten so for this cleanse it’s out. I love manna too and ezekiel sprouted grain bread but I’ve switched for the 28 days. guess what? A rash on my leg cleared up so I’m thinking it was a good idea. Hope that helps. Oh – rice cakes AND crackers are fine. There are many brands.

  9. Brian said on May 4, 2009

    Jessica – Do it anyway!

  10. Tara said on May 4, 2009

    What a fabulous list!@! YUM YUM–and I already have lots of these items on hand–even though I am scared to do the cleanse.

    Questions–for those of us who are hyperthyroid and are not to have sea-weedy eatin b/c of the iodine, can we put that kombu in our soaking beans? Will it matter if we leave it out?

    2–don’t forget to post on a decent inexpensive juicer! I am guessing that post is coming–but I am planning to buy a juicer–and I am hoping to find a way to do it w/out spending $250. If there’s no way around the expense, then that’s good to know too.

    Thanks for the post. It rocks.

  11. Mochi-http://grainaissance.com/mochi.html
    depending on what level of your cleanse is a nice add. They have one with hemp & flax seeds as well others. It’s gluten & dairy free.

  12. Kris, you said you use candles a lot. What kind of candles do you use? I thought candles were toxic to the lungs? Thanks! Pam

  13. I love scent of a scandle.

  14. When I first starting juicing and had trouble with the bitterness of darker greens, I always threw an entire whole lime or lemon (peel and all — organic, of course) in my juicer and it really cut through the strong taste. Now, I find I don’t need it, but it really helped.

  15. Excellent list!

    Thank you Kris!

  16. Julie said on May 4, 2009

    Hi Kris, thanks for everything – sounds amazing. Question about sprouts tho – in Australia we don’t have sweet pea sprouts but we do have snow pea – is this the kind? I understand sweet peas to be flowers with seeds of a potentially toxic nature. Can you clarify for us please? Happy cleansing (I am a lurker)

  17. hi,

    Just clarifying… we don’t have to officially sign up somewhere for this right?

    Thanks so much Kris. This list is fantastic. Although, I must admit, I will MISS my ezekiel sprouted grain bread. I will go back and look at list to see what is “legal”.

    Love and Light!

  18. Dharma – you can go back to your ezekiel afta the cleanse! No ya don’t need to sign up – just follow along. Take the best and leave the rest.

    Julie – no not the sweet pea flowers seeds. http://www.sproutpeople.com/seed/sweetpea.html

  19. 603 and 604. My best friend and I are doing this too…we’re going to share the shopping list. I’m a survivor, and she’s a fan-tastic care giver and friend! Good to do this with a buddy I think!! For shopping, for recipes, for ideas, and support.

  20. Erika said on May 5, 2009

    Thank you so much! What an excellent list — I’m going grocery shopping tonight! I’m so pumped to do this!

  21. Sara said on May 5, 2009

    Ditto what Tara said about the inexpensive juicer. I’m going to try the 50/50 and I feel it would be so much easier if I knew what kind of juicer to buy! Great grocery list Kris, thanks!

  22. on juicing: if you have a blender, you can blend your veggies then strain them with a fine strainer or with a nut milk bag and voila! Juice!
    Can’t wait to cleanse with y’all

  23. This is such an awesome post. I’m STOKED about this project!!!



  24. V said on May 6, 2009


    Just wondering, but why are you making the cleanse glueten free? I just found out I have a lot of food allergies that I wasn’t aware of and I am wondering if I am possibly suffering from celiac disease as well. Just curious. I love you, Kris! Your book was just what I needed when I found it and I am so inspired by you :)

  25. Kris said on May 6, 2009

    Hi Kris! I had a double lung transplant and am wondering if some of the plants could interfere with my anti- rejection meds. I LOVE the idea of the cleanse, but am not sure of any possible interactions. Have you seen any problems with foods causing reactions with meds that are absolutely necessary? I know my doctor said “no herbs”. I wonder if that includes any of the suggested “CS Shopping list foods”? Thanks for helping me be inspired to see the Sun. Kris ps -love your name :)

  26. What a stellar, brilliant post!!! One question I have is about sweets – obviously this is a cleanse so we’re trying to avoid sugar, but do you have any suggestions for those of us who might have a MAJOR sweet tooth? Edible things we could substitute for our usual desserts, or “transition” sweet foods? I’m used to having a sweet snack after dinner every night and I have a feeling it will be a challenge to wean off of this. I’ve heard a lot of people suggest substituting fruit for other sweets, but from reading Natalia Rose’s books, I’m thinking maybe that’s not the best idea, if I’d be eating it right after a meal? Any cleanse-friendly sweet tooth suggestions? Or maybe I’ll just have to suck it up for 28 days…! :)

  27. Becky said on May 6, 2009

    How ’bout a quick review of a new food? Tried the Mochi….hmmmm, very odd & not very tasty (in my humble opinion!!) Maybe I made it wrong?? I’ll try something different 2morrow

  28. Amazing, amazing, amazing!!! Super excited for the ACT – quick question to anyone who can answer, what is the difference between a smoothie and green juice? when do you drink one vs the other??? thanks so much and best of luck to all!

  29. Why consume fruits in moderataion? I thought the goal is to increase plants..

  30. Love that you are selling some stuff you need to be rich for all your efforts physically and monetarily. Question on your juicer selections, my research has shown me that centrifugal juicers provide much less benefits and with the depleting soil wouldn’t it be best to gain the most from our veggie’s ?

    Because of you Chris I have changed allot of my life. From adversity comes gifts if we will only look.

    Peace and Blessings

  31. I watch Kris’ show…I have Non Hodgkins lyphonma which I was diagnoised in Nov 2004. On a wait and see approach..so far so good. Just wondering of a juice (I own a juicer) that will keep my immune system strong to keep the disease from progressing. Any information would be greatly appreciated.

  32. Thanks for the list.

  33. Hey Kris, I missed the recent ACT cleanse you did in June and I was wondering if you have a new one starting any time soon? Thanks, Dina

  34. I always tend to go through the glossary of my favorite raw gourmet book and make my list from there. Easy is key!

  35. I love what you guys are usually up too. Such clever work and coverage!
    Keep up the wonderful works guys I’ve added you guys to my personal blogroll.

  36. Hi Kris! What do you mean about Chlorella “binds radiation”? I have had a lot of abdominal radiation and am especially interested in ideas which rejuvenate the gut. Can you tell me more about Spirulina/ Chlorella as they relate to radiation? Thanks, Katy

  37. Hey there-I started the cleanse with a friend, then had to tend a family emergency. Started again, more family business. Now that I’ve got 3 free weeks and am halfway through, I’m reading Thrive to see what to do next. I’m sad that I’ve been drinking yerba mate during the cleanse and Thrive says it’s too hard on your adrenals!! I was trying to let my adrenals heal!

  38. I really like what you guys are usually up too.
    This kind of clever work and coverage! Keep up the wonderful works guys I’ve incorporated you guys to blogroll.

  39. What’s up friends, its impressive article about teachingand completely explained,
    keep it up all the time.

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