How to Do a 3-Day Spring Cleanse

March 30, 2016

From an Ayurvedic standpoint, spring is one of the most powerful times of the year. It’s a time for awakening and growth. After a long winter of slowing down and eating grounding foods, the body and spirit need to be reset with uplifting, refreshing spring cleanse. Heavy foods left over in the system can affect your entire well-being, resulting in lack of energy, tired limbs, allergies, and general lethargy.

A 3-day spring cleanse using seasonal, detoxifying fruits and vegetables with the elimination of processed foods, sugar, and highly acidic foods and drinks, such as chocolate and coffee, is the perfect way to recharge and nourish the system. This cleanse incorporates a variety of filling whole foods that contain alkalizing minerals and antioxidants to release toxins, regulate digestion, and restore proper pH balance to the body.

The power of this cleanse lies within the clean fruits and veggies; however, there is also one secret ingredient: coconut oil. Due to the limited amount of protein in this cleanse, 1 tablespoon of coconut oil is taken at breakfast and lunch to help you feel fuller longer. Coconut oil is a healthy fat that will help boost your metabolism and energy. You can either take it by the spoonful or add it to your smoothie.

A few important things to remember when prepping and doing the spring cleanse:

1. Buy foods that are local and organic.

2. Drink plenty of water throughout the day.

3. Coconut oil needs to be unrefined extra-virgin cold pressed.

4. Recipes can be interchanged or repeated.

5. Make sure to listen to your body throughout this process. If your body is craving more or less of something, honor that.

After 3 days, this cleanse will leave you feeling lighter, more energized, and in tune with your mind, body, and spirit.


Begin the morning with a cup of green tea or warm lemon water to boost metabolism and awaken the mind and body.

How to Do a 3-Day Spring Cleanse

Coconut Overnight Oats


-1 cup oats

-1 cup water

– your choice of seeds & nuts: granola, chia, seeds, almonds, etc.

-unsweetened coconut flakes


Combine oats and water and set overnight. In the morning, layer seeds and nuts with oats, and top with coconut flakes.

Morning or Afternoon Snack

How to Do a 3-Day Spring Cleanse

Green Goddess Smoothie


-1 cup of frozen mango chunks
-1 handful of spinach or your choice of greens
-1 1/2 cups of coconut water
-1/2 tsp of turmeric powder
-1/2 inch of fresh ginger root
-optional scoop of vegan protein powder
-ice and water to blend, top with chia seeds


How to Do a 3-Day Spring Cleanse

Quinoa Kale & Strawberry Salad


For salad:

-2 cups chopped kale

-1/4 cup cooked quinoa

-1/2 of cucumber diced

-5 sliced strawberries

-diced red onion based on preference

-1 handful of diced parsley

For dressing:

-1 lemon

-1 diced garlic clove

-1/4 cup of extra virgin olive oil

-black pepper


Whisk together salad ingredients in a bowl and set aside. Add kale in a bowl and slowly add dressing, massaging the dressing into the greens. Next, combine the rest of the salad ingredients and toss together.

Chickpea Artichoke Mediterranean Wrap

Healthy Lunch: GF Vegan Mediterranean Wrap

A Peaceful Dumpling favorite, this wrap is crisp and refreshing bursting with flavor. You can find the recipe here.


How to Do a 3-Day Spring Cleanse

Asparagus Kale Soup


-1 bunch of asparagus

-1 bunch of kale

-1 small onion

-2 garlic cloves

-1 lime (juice)

-1 tsp coconut oil

-2 cups vegetable stock

-toasted nuts and seeds to taste


Heat 1 teaspoon of coconut oil in a saucepan. Add the onion, garlic, and chopped asparagus to the sauce pan, and cook on low heat for 5 minutes. Add the vegetable stock, bring to a boil and then simmer for a few minutes. Remove the pot from the heat and add kale leaves. Once the mixture has cooled, add to the blender along with the lime juice. Blend ingredients until creamy smooth. Garnish the soup with toasted nuts and seeds.

How to Do a 3-Day Spring Cleanse

Rainbow Veggie Stir Fry


-1 bunch of green beans

-half a head of purple cabbage, shredded

-1 carrot, sliced

-2 garlic cloves, diced

-2 tbsp extra virgin olive oil

-1 tsp sesame oil

-fresh ginger, grated

– cooked tofu or buckwheat noodles (optional)


Heat 1 tablespoon of olive oil and sauté garlic on low heat for about 2 minutes, until brown. Add the green beans, cabbage, carrot and add the other tbsp of olive oil. Stir-fry for about 5 minutes. Next, add the fresh ginger and sesame oil. Stir fry for another 2 minutes and toss in the cooked tofu or noodles.

How to Do a 3-Day Spring Cleanse

Raw Stuffed Peppers


-1 red pepper

-1 avocado, diced

-half cucumber, diced

-half small red onion, diced

-1 small tomato, diced

-1/4 cup chickpeas

-fresh ground pepper


Cut red pepper in half and deseed, scooping out the pepper’s insides. Set aside. In a bowl, combine the avocado, cucumber, onion, tomato, and chickpeas. Scoop the mixture into the peppers and add fresh ground pepper to taste.

Are you planning to do a Spring Cleanse? 

Also by Jess: Authentic Vegan Pad Thai

Related: 7 Must-Eat Spring Foods for Beauty

5 Tips for Healthy Spring-Inspired Eating

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Photos: Jess Davis, Peaceful Dumpling

Jess is a traveling teacher and wellness coach with a wanderlust soul. She has a passion for uplifting others and helping others realize their full potential. Jess enjoys going to different parts of the world to learn about wellness and discovering new ways to connect the mind, body, and spirit. Follow Jess on Instagram @thewellnesswanderess.


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