Recipes. Week 3. Quick List Version

Transcription

1 Recipes Quick List Version

2 Meal Plan and Prep Schedule Day #1 Prep For Day 1-4: This prep session covers your base recipes for the next 4 days. Smoothie: Classic Cleanse Smoothie Snack: Classic Chia Pudding Afternoon: Sesame Ginger Detox Salad Snack: Sprouted Lentil Dip & Veggies Evening: Dulse Burrito Day #2 Smoothie: Classic Cleanse Smoothie Snack: Classic Chia Pudding Afternoon: Dulse Bowl w/ Cilantro Dressing Snack: Sprouted Lentil Dip & Veggies Evening: Crunchy Asian Peanut Salad Soak 1/4 cup oats this evening for tomorrow morning snack. Day #3 Smoothie: Tropical Oasis Smoothie Snack: Maple Walnut Oats Afternoon: Crunchy Asian Peanut Salad Snack: Sprouted Lentil Dip & Veggies Evening: Sweet'n Spicy Noodles Soak 1/4 cup oats this evening for tomorrow morning snack. Day #1 Day #4 Soak nuts in the morning for even prep: See Day 4 evening prep for list of nuts. Smoothie: Tropical Oasis Smoothie Snack: Maple Walnut Oats Afternoon: Spicy Nori Roll Snack: Nutty Banana Raisins Evening: Tu no Wrap & Miso Soup Prep For Day 5-7: This prep session covers your base recipes for the next 3 days. Day #5 Smoothie: Chai Banana Smoothie Snack: Banana Coconut Chia Parfait Afternoon: Tu no Kale Salad Snack: Sprouted Lentil Dip & Veggies Evening: Taco Fiesta Day #6 Smoothie: Almond Butter Maca Smoothie Snack: Banana Coconut Chia Parfait Afternoon: Taco Fiesta Snack: Strawberry Mint Smoothie Evening: Thai Almond Noodles Day #7 Smoothie: Berry Beet Liver Cleanser Snack: Tropical Chia Salad Afternoon: Thai Cucumber Salad Snack: Salad Party Evening: Miso Soup & Key Lime Pie 2

3 Prep Session For Days 1-4 #1: Start Soaking Nuts The sooner you start soaking the better. It s great if you remember to start soaking them in the morning, but it s also totally fine if you are just starting to soak them now; by the time you get to the recipe, they ll have soaked long enough. If you want to learn more about the benefits of soaking nuts and seeds, head over to the Nut Milk From Soaked Nuts section, within the Beverages sidebar tab on the website. Below is a quick reference list of all the nuts and seeds to prepare today. Store, cover, and refrigerate them in their separate jars and containers. 1/2 cup pumpkin seeds, soaked for 2 hours plus 1 cup raw sesame seeds un-toasted, soaked for 1 hour to all day (optional; for the tahini if you decide to make it instead of buy it at the store) 1 cup your choice of raw nuts or seeds (optional; if you want to make a Homemade Nut or Seed Milk) #2: Kitchen Appliances Ready Having all of your utensils and kitchen appliances ready to make your recipes will help speed things up. Here s the list of everything to pull down and have ready to use when the time is needed. Kitchen Appliances and utensil list: 1. Ziplock bags (quart size and sandwich size) 2. Measuring Cups and Spoons 3. Food processor or high powered blender Large bowl 5. Sealable Containers. 6. Spoons 7. Knife #3: Pre-make Smoothie Bag It doesn t take much time to make a smoothie, but saving even more will give you an extra edge over your old morning routine. Steps To Making Smoothie Bags: 1. View each day of the week to see at each morning smoothie. 2. Pre-bag the ingredients for each morning smoothie. 3. Label the bags with their respective recipes and whatever additional ingredients may need to be added later (liquid, sweeteners, etc). Quart-sized Ziplock bags work best, but you can always smash or chop greens to fit into a smaller bag. When labeling the bag, remember to include anything else that you might need to add into the blender with the smoothie ingredients. When finished, place the smoothie bags in the freezer, ensuring that your creations will be extra cool and hassle-free. #4: Pre-make Morning Snack These morning snacks are quick make n shake chia jar recipes. Except for the Maple Walnut Oats, these recipes require blending soaked oats, but you can still pre-bag what you will be soaking the night before. Not sure if you should do this step? This step is for you if you re the type of person who is used to grabbing a coffee or quick breakfast in morning; we want to keep your morning prep routine as close to your old habits as possible, saving you mental energy and ensuring that you don t miss your morning snack. Steps To Pre-making Morning Snack: 1. Click the tabs at above to see each morning s snack. 2. Pre-bag the ingredients for each morning snack in the week (you can double some of the morning snacks so that you only need to prep four snack bags). 3. Put them in ziplock bags. 4. Label with their intended day and anything that needs to be added later (liquid, sweeteners, etc). 3

4 Prep Session For Days 1-4 #5: Sesame Ginger Dressing 2 Tbsp olive oil (extra virgin) 1 Tbsp sesame oil 2 Tbsp coconut vinegar or apple cider vinegar or rice vinegar 2 Tbsp water 1 Tbsp tamari (or coconut aminos) 1 Tbsp ginger (1/4 inch piece) 1/2 Tbsp honey 1/16 tsp seat salt 1/2 Tbsp sesame seeds 1 tsp orange zest (by grating the outside of an orange peel) 1/2 garlic clove (minced; optional) 1/2 Tbsp miso (optional) #7: Pumpkin Seed Dulse Bites 1/2 cup pumpkin seeds, soaked for 2 hours to all day 1/4 cup yellow onion, chopped 1/4 cup carrot, chopped 2 TBS flax or chia, ground 1 tablespoon tamari or coconut aminos 1 tablespoon nutritional yeast 1/4 teaspoon garlic powder 1/4 teaspoon cumin 2 tablespoon Dulse Flakes sea salt to taste 1. Blend ingredients until smooth. 2. Store in sealed container, label, date, and refrigerate. Consume within two weeks. 1. Combine all ingredients in the food processor. 2. Form patties or balls 3. Place in a sealable container, label, date, and refrigerate. Keep in refrigerator or dehydrate at 120 for 10 hours. Consume within five days. #6: Cilantro Cleanse Dressing 1 cup loosely packed cilantro, stems and roughly chopped 1/2 avocado 1 tablespoon fresh lime juice (about 1/2 lime) 1 garlic cloves 2 Tbsp olive oil 2 tablespoon water 1 1/2 teaspoon coconut vinegar or white wine vinegar 1/8 teaspoon salt 1 teaspoon honey #8: Sweet n Spicy Sauce 1/4 cup tahini 1 Tbsp miso 1/4 tsp sesame oil 1 dates (pitted and chopped) 1/2 tsp green onions (chopped) 1/4 tsp lemon juice 1/2 garlic clove 1/4 cup water (add more to make it creamy) 1/16 chili powder (pinch to your desired heat) 2 Tbsp nutritional yeast 1. Combine ingredients in blender. 2. Scrape down the sides of blender to mix evenly. 3. Process until a smooth, even mixture is achieved. 4. Adjust salt and sweet for taste. 5. Label, date, and refrigerate. Consume within 10 days. 1. Smooth all ingredients in a blender. 2. Store in a sealed container, label, date, and refrigerate. Consume within seven days. #9: Chipotle-Stuffed Avocado Avocado Stuffing 1/2 avocado 1/4 cup finely, chopped celery 1/4 cup finely, chopped cilantro 1 tablespoon sunflower seeds 1/4 cup red onion, finely chopped 1/4 cup red bell pepper, finely chopped 1/4 cup green onion, finely chopped 1/4 cup small cucumber, finely chopped Chipotle Dressing 1/4 cup cashews (soak in water 1/2 tablespoon olive oil 1 tablespoon lemon juice 1/2 clove garlic 2 tablespoon cup water pinch of sea salt 1/2 tsp chipotle seasoning 1. Place Stuffing into a bowl, mix 2. Place all Chipotle Dressing (besides water) into a blender and blend until smooth. Slowly add water until reaching desired consistency. 3. Place Avocado Stuffing and Chipotle Dressing into a bowl and mix together. 4. Halve 1 avocado 5. Add stuffing and enjoy #10: Make Nut Milk (optional) To make a nut milk from raw nuts, you ll first need to find your nut of choice from the Soaking Time Chart, then soak for the indicated time or overnight. Then, blend them with a little salt, dates, and vanilla, strain it, and enjoy; it s much better than store-bought nut milks. There are lots of nut milk options, including a quick nut butter alternative to soaking nuts. Head over the the Nut Milks section in the Beverage area on the website to learn more. Nut Soaking Times Chart 1. Soak your nuts (and vanilla bean if you are using one) for at the indicated time on the chart. 2. Rinse soaked nuts, place them into a blender, and add remaining ingredients. 3. Blend for two minutes. 4. Strain milk through a nut bag, towel or cheese cloth. 5. Cover with a lid, label, and refrigerate. 6. Separation is normal, so shake before consuming. 7. Consume your amazing nut milk with in 4-5 days. 4

5 Prep Session For Days 1-4 #11: Sprouted Lentil Dip Time: 10 min Meals: used in 4 meals Through out the rest of the week add leftover sprouted lentils to your soups, salads and wraps. 2 1/4 cup sprouted lentils (2/3 cup dry lentils sprouted) 1 red bell pepper 2 garlic clove 2 Tbsp tahini 2 Tbsp lemon juice 1 tsp cumin 1 tsp sea salt 1/8 tsp black pepper 1/8 tsp paprika (pinch on the top) 2 Tbsp nutritional yeast (optional) 1. First you need to have organic lentils that can be sprouted. Soak 2/3 cup dry lentils for 8 hours in water. After soaking place on sprouting tray or a wide container (with holes on the bottom) for 2-3 days. Rinse 2-3 times a day and spin the excess water. Once you see the seeds sprouting they are ready. 2. Place ingredients into a food processor and process till desired consistency. 3. Place in sealable container and sprinkle a little paprika on top. 4. Label, date and refrigerate. Keeps for up to 3-5 days. #12: How To Make Raw Tahini (optional) Store-bought tahini is pretty expensive sometimes hard to find. The good news is homemade tahini is inexpensive and easy to make. Give one of the recipes below a try. Quick minute Tahini Recipe 1 cup raw sesame seeds, untoasted 1. Place seeds in food processor and process until reaching desired consistency. This will take some time and you will need to scrape down the sides between processing. 2. Store in a sealed container, label, date, and refrigerate. Consume within seven days. 3. Place in freezer for up to three weeks. Soaking Option Tahini Recipe (healthier) Soaking and sprouting sesame seeds will neutralize the growthinhibiting enzyme that s found naturally in seeds and nuts, which makes them harder to digest. Soaking makes the seeds easier to digest and more nutritious for the same reasons that sprouts are more nutritious. They also have enzymes that aid in digestion. 1 cup raw sesame seeds, untoasted 2 cups water #13: Miso Mayo (optional) We have the Dulse Burrito on day 1 accompanied with Miso Mayo but you can use Cilantro Dressing (or other past Homemade Dressings) instead and skip needing to make this Miso Mayo recipe. You might also have some left from last week, if it was in the fridge, it should still be good. Of course, if you liked this recipe, then make away, it will only take around 10 minutes. 1/2 cup olive oil 2 tablespoon coconut vinegar 2 tablespoon nutritional yeast 2 tablespoon miso 2 teaspoon lemon juice 1 teaspoon honey 1 garlic clove pinch salt pinch cayenne Nut Soaking Times Chart 1. Place all the ingredients in the blender (except garlic) and blend. 2. Add garlic while blending. 3. Mixture should emulsify and gain a mayonnaise-like consistency. 4. Store in a sealed container, label, date, and refrigerate. Consume within three weeks. 1. Place ingredients in a glass container, cover, and refrigerate for 4 hours, or overnight. 2. Remove from fridge, drain, rinse, and place on a tray for 4 hours to sprout, or overnight. 3. Remove from fridge, place in a blender or food processor and process to reach desired consistency. 4. Store in a sealed container, label, date, and refrigerate. Consume within seven days. 5. Place in freezer to last up to three weeks. 5

6 Day 1 Classic Cleanse Smoothie 2 handful spinach 1/4 cucumber 1/2 lemon (peeled) 1/4 inch ginger (peeled) 1 green apple (cored & stemmed) 1 cup filtered water 1 Tbsp spirulina (optional) 1 cup pineapple (cubed) 1 Tbsp hemp seeds 1. Blend all ingredients. Add ice to desired consistency. Enjoy! Morning Snack Simple Chia Pudding 1/2 c unsweetened nut milk 2 tablespoon chia seeds 1/2 apple, shredded 1 tablespoon unsweetened coconut flakes 1 tablespoon raisins 1 tablespoon raw honey 1/8 teaspoon cinnamon 1/2 teaspoon pure vanilla extract This recipe will also be used tomorrow morning. Consider Doubling amounts and saving half. 1. Place milk and chia in a jar and shake 2. Set aside for 5-10 minutes, or as long as overnight. 3. Mix in the remaining ingredients and enjoy. Afternoon Sesame Ginger Detox Salad 2 cucumbers, using a spiralizer or cut into long strips 2 carrots, using a spiralizer or cut into long strips 1/4 cup thinly sliced red onion 1 tablespoon sesame seeds 2 tablespoon fresh cilantro, chopped 2 tablespoon homemade Sesame Ginger Dressing pinch of fine sea salt 1. Place the spiralized cucumbers and carrots into a colander and sprinkle with a few pinches of sea salt. Allow to sit while you prepare the other ingredients. 2. Once ready, toss all ingredients (including dressing) into a bowl and enjoy! The Sesame Ginger Dressing will be involved in two more meals, so try to use only one-third of the dressing for now. Afternoon Snack Sprouted Lentil Dip & Veggies 1/4 homemade sprouted lentil dip (use half of the amount you made) 1 cup snow peas (sugar snap peas or garden peas are great alternatives) 1/2 head romaine leaves 1. Dip away! Evening Dulse Burrito 2 red cabbage leaves 1/2 bell peppers (thinly sliced) 1 handful sprouts (small) 1/2 handful arugula (small) 1/2 cucumber (thinly sliced) 2 Tbsp homemade cilantro cleanse dressing (or Miso Mayo) 2 homemade pumpkin seed dulse bite 1. Wash and dry cabbage leaves. 2. Put veggie ingredients inside wrap. 3. Add one amazing Homemade Pumpkin Dulse Bite per wrap. 4. Add dressing on top or have it on the side as a dip. 5. Roll collard green into a burrito and enjoy. Roll it into some cling wrap if you plan on eating it later. The Pumpkin Dulse Bites will be involved in one more meal, so save half for later. There will likely be plenty left over, so feel free to add it to a salad later this week. 6

7 Day 2 Classic Cleanse Smoothie 2 handful spinach 1/4 cucumber 1/2 lemon (peeled) 1/4 inch ginger (peeled) 1 green apple (cored & stemmed) 1 cup filtered water 1 Tbsp spirulina (optional) 1 cup pineapple (cubed) 1 Tbsp hemp seeds 1. Blend all ingredients. Add ice to desired consistency. Enjoy! Morning Snack Simple Chia Pudding 1/2 cup unsweetened nut milk 2 tablespoon chia seeds 1/2 apple, shredded 1 tablespoon unsweetened coconut flakes 1 tablespoon raisins 1 tablespoon raw honey 1/8 teaspoon cinnamon 1/2 teaspoon pure vanilla extract 1. Place milk and chia in a jar and shake 2. Set aside for 5-10 minutes, or as long as overnight. 3. Mix in the remaining ingredients and enjoy. Afternoon Dulse Bowl with Cilantro Dressing 2-3 cup kale or massaged kale 1 cup arugula 1/2 avocado, chopped 1 cup red cabbage, thinly sliced (before cutting cabbage, remove 5-6 full leaves for the Tacos) 2 tablespoon homemade Cilantro Cleanse Dressing 2-3 homemade Pumpkin Seed Dulse Bites 1. Place kale in a bowl with all the other ingredients. 2. Add salad ingredients. 3. Blend Dressing to reach desired consistency. 4. Add your delicious homemade Pumpkin Dulse Bites. 5. Top with dressing and enjoy. Afternoon Snack Sprouted Lentil Dip & Veggies Feel free to use other veggies for the dip instead of the ones in the ingredients 1/4 homemade sprouted lentil dip (use half of the amount you made) 1 cup snow peas (sugar snap peas or garden peas are great alternatives) 1/2 head romaine leaves 1. Dip away! If you d like to save time on your final Day 5-7 Prep Session go ahead and save the rest of the Pumpkin Dulse Bites in a air tight container or ziplock bag. Place them in the fridge or freezer and use them instead of the Walnut Bites for the Taco Meat. Also, this is the last recipe calling for Cilantro Dressing, but there are three recipes that you can enjoy it with later in the week. Evening Crunchy Asian Peanut Salad Salad : You can double this recipe for tomorrow s lunch. Asian Peanut Dressing : 2 cups spinach (roughly chopped) 1 cup cucumber (thinly sliced) 1 cup sugar snap peas (or snow peas) 1/2 cup carrot (shredded) 1/4 cup red bell pepper (thinly sliced) 1/4 cup onion (red, thinly sliced) 2 Tbsp homemade sesame ginger dressing (click recipe name for info) 1/2 Tbsp peanut butter 1/2 Tbsp peanuts 1. Place salad ingredients in a bowl and mix together. 2. Place dressing ingredients in a separate bowl and mix until combined. 3. Mix dressing into salad and enjoy. The Sesame Ginger Dressing will be used in one more meal, so try to save at least half. 7

8 Day 3 Tropical Oasis Smoothie 1 banana 1. Blend all ingredients. Add 1 cup mango ice to desired consistency. 1 cup coconut water Enjoy! 1 cup pineapple 2 tablespoon raw unsweetened shredded coconut Morning Snack Maple Walnut Oats 1/4 cup raw oats (soaked overnight, steel cut, whole oats or oat groats) 2 Tbsp walnuts 1/4 tsp vanilla extract (pure) 1 Tbsp maple syrup pinch of cinnamon 1/2 cup hot water (added after soaking time) Garnish 2 tablespoon goji or raisins a couple walnut pieces, chopped 1/2 tablespoon 100% maple syrup, drizzled on top If you soaked 1/2 cup oats last night, then double this recipe and refrigerate half to make tomorrow morning s snack even easier. 1. Drain and rinse the oats that have been soaking for 6-12 hours. 2. Blend oats and hot water for a few seconds. 3. Add the remaining ingredients and pulse to desired consistency. 4. Garnish ingredients and enjoy! Evening Crunchy Asian Peanut Salad Salad : 2 cups spinach (roughly chopped) 1 cup cucumber (thinly sliced) 1 cup sugar snap peas (or snow peas) 1/2 cup carrot (shredded) 1/4 cup red bell pepper (thinly sliced) 1/4 cup onion (red, thinly sliced) Asian Peanut Dressing : 2 Tbsp homemade sesame ginger dressing (click recipe name for info) 1/2 Tbsp peanut butter 1/2 Tbsp peanuts 1. Place salad ingredients in a bowl and mix together. 2. Place dressing ingredients in a separate bowl and mix until combined. 3. Mix dressing into salad and enjoy. Afternoon Snack Sprouted Lentil Dip & Veggies Feel free to use other veggies for the dip instead of the ones in the ingredients 1/4 homemade sprouted lentil dip (use half of the amount you made) 1 cup snow peas (sugar snap peas or garden peas are great alternatives) 1/2 head romaine leaves 1. Dip away! Evening: Sweet n Spicy Noodles 2 yellow squash julienned or spiraled 1/2 cup bell peppers (diced) 1/2 cup mushrooms (diced) 3 Tbsp homemade sweet 'n spicy sauce (click recipe for more info) 2 slices avocado (optional, diced) 1. Toss the noodles with mushrooms and avocado in a large bowl. 2. Mixed the Sweet n Spicy Sauce. 3. Sprinkle on some nutritional yeast on top and enjoy. The Sweet n Spicy Sauce will be involved in one more meal, so make sure you have enough for the Nori Rolls tomorrow. 8

9 Day 4 Tropical Oasis Smoothie 1 banana 1. Blend all ingredients. Add 1 cup mango ice to desired consistency. 1 cup coconut water Enjoy! 1 cup pineapple 2 tablespoon raw unsweetened shredded coconut Afternoon Sweet n Spicy Nori Rolls That was the last recipe to use the Sweet n Spicy Sauce. Evening: Tu no Wrap & Red Bell Pepper Miso Soup Bell Pepper Miso Soup Soup 1 cup water 1 Tbsp miso 1/4 cup red bell pepper (chopped) 1/2 garlic clove 1/2 tsp coconut vinegar salt (to taste) 1/4 Tbsp honey (optional) Veggies for the Soup 1/4 cup mushrooms 2 Tbsp green onions 1/4 carrot 1/8 handful red cabbage 1/4 cucumber (cut into thin slices) 1 handful sprouts 3 nori sheets 2 Tbsp homemade sweet 'n spicy sauce 1. Place Red Bell Pepper Miso Soup ingredients in blender and blend smooth. 2. Soup can be warmed on stovetop. Place finger in soup while on low heat and continually stir; once warm, remove from heat. 1. Shred carrots, cabbage, and cucumber through a mandolin. 2. Place a nori sheet down and fill it with veggies and sprouts. 3. Roll it up and enjoy it with the Sweet n Spicy dipping sauce. Tu no Afternoon Snack Nutty Banana Raisins 1 tablespoon nut butter 1 banana, sliced 2 tablespoon raisins pinch of cinnamon 1/2 cup sunflower seeds (soaked at least 2 hr) 1/2 Tbsp lemon juice 1/2 Tbsp olive oil 1/2 Tbsp water 1/4 tsp paprika 1/4 tsp salt (or to taste) 3 Tbsp celery (diced) 2 Tbsp Red Onion (diced) 1/4 Tbsp miso (diced; optional) 1/2 Tbsp dulse flakes (optional) 1/2 Tbsp capers (add at the end; optional) Tu no Wrap Morning Snack Maple Walnut Oats 1/4 cup raw oats (soaked overnight, steel cut, whole oats or oat groats) 2 Tbsp walnuts 1/4 tsp vanilla extract (pure) 1 Tbsp maple syrup pinch of cinnamon 1/2 cup hot water (added after soaking time) Garnish 2 tablespoon goji or raisins a couple walnut pieces, chopped 1/2 tablespoon 100% maple syrup, drizzled on top 1 collard leaf 1 handful sprouts 1/4 cup carrots (shredded) 2 slices tomatoes 1 1/2 Tbsp homemade Tu no 1/2 Tbsp homemade Miso Mayo (optional) 3 slices cucumber (optional) 1. Drain and rinse the oats that have been soaking for 6-12 hours. 2. Blend oats and hot water for a few seconds. 3. Add the remaining ingredients and pulse to desired consistency. 4. Garnish ingredients and enjoy! 1. Mix ingredients in a bowl and enjoy. 1. Place all ingredients (except capers, onions and celery) into the food processor and process until smooth. 2. Transfer the mixture to a bowl and add the onions, celery and capers. 3. Serve in romaine lettuce, collard leaves, or nori roll with other fresh fixings. 4. Store in a sealable container, label, date, and refrigerate. Consume within seven days. 1. Prepare leaves for wrap 2. Add your desired amount of Tu no on the bottom. 3. Add sprouts, carrots and tomatoes on top 4. Add your homemade Miso Mayo on top. 5. Roll collard greens into a burrito and enjoy. There should be plenty, but make to save at least half of the Tu no for tomorrow s salad. 9

10 Prep Session For Days 5-7 #1: Start Soaking Nuts The sooner you start soaking the better. It s great if you remember to start soaking them in the morning, but it s also totally fine if you are just starting to soak them now; by the time you get to the recipe, they ll have soaked long enough. If you want to learn more about the benefits of soaking nuts and seeds, head over to the Nut Milk From Soaked Nuts section, within the Beverages sidebar tab Below is a quick reference list of all the nuts and seeds to prepare today. Store, cover, and refrigerate them in their separate jars and containers. 1/2 cup sunflower seeds, soaked at least 1 hours (if you already made Tu no for dinner, no need to soak these seeds)1 cup #2: Thai Almond Sauce Time: 10 min walnuts, soaked 1 hour or more 1/2 cup raw cashews, soaked 1 hour or more (These cashew make the cashew cheese for the Tacos. If you plan to use a base recipe from earlier this week then disregard soaking these cashews. Also, if you only want this recipe for the tacos then go ahead and cut the cashew amount in half when you soak them.) 1 cup walnuts, soaked 1 hour or more (Disregard soaking the Walnuts if you plan to use the rest of the Pumpkin Seed Bites for the Taco Meat) 1 cup your choice of raw nuts or seeds (optional; only if you want to make a Homemade Nut Milk) Time-saving tip: Store your nuts and seeds in the container that you ll later be using for the recipe itself. 1/4 cup almond butter (or 1 cup cashews soaked 1 hour or more) 1/2 orange (peeled and seeded) 1/2 Tbsp coconut vinegar (or apple cider vinegar) 1 Tbsp miso 1/4 cup red bell pepper (diced) 1/2 garlic clove 1/4 tsp ginger (fresh, minced) 1/16 tsp salt (to taste) 1. Blend the Thai Almond Sauce until smooth. 2. Add water if the result is too thick. #3: Walnut Bites (optional) This is optional because you can use the rest of the Pumpkin Seed Bites for the taco meat instead of these Walnut Bites. You just need 2-4 of the Pumpkin Seed Bites and you re tacos will be good to go. If you ate the Pumpkin Seed Bites then no worries, you have these Walnut Bites that do not take long to make. 1 cup walnuts (soaked 1 hour+ ) 1/4 cup yellow onion, diced 1 tablespoon chia, ground 1 tablespoon flax, ground 1 tablespoon miso 1/2 teaspoon paprika 1/4 teaspoon garlic powder 1/4 teaspoon oregano 1/4 teaspoon salt pinch of cayenne 1. Combine ingredients in a food processor. 2. Form mixture into little balls; roll in flax seeds to prevent sticking 3. Place in a sealable container, label, and date. Consume within seven days. #4: Cashew Cheese (optional) This for the two taco meals. You are welcome to disregard this recipe and use any leftover base recipe. Also, if you only want this recipe for the tacos then go ahead and cut the recipe in half when you make it. 1/2 cup raw cashews, soaked 1 hour 1/4 cup filtered water 2 tablespoon nutritional yeast 1 tablespoon lemon juice 1 cloves garlic 1 teaspoon coconut vinegar or apple cider vinegar 1/2 tablespoon dijon mustard 1/4 teaspoon sea salt 1/2 teaspoon cracked pepper 1. Combine ingredients in a food processor, adding enough water to get a smooth consistency (kind of like cream cheese). 2. Cheese can be shaped into a log on wax paper and rolled in the ground black pepper. It will harden more after being chilled. 3. Store in a sealable container, label, date, and refrigerate. Consume within seven days. 4. Use as a dip for veggies, in a collard wrap, as a zuke noodle topping, or with some raw crackers. 5. To create a crust on the outside of the cheese logs, place in a dehydrator for three hours at 118 (optional). #5: Make Nut Milk (optional) Nut Soaking Times Chart 1. Soak your nuts (and vanilla bean if you are using one) for at the indicated time on the chart. 2. Rinse soaked nuts, place them into a blender, and add remaining ingredients. 3. Blend for two minutes. 4. Strain milk through a nut bag, towel or cheese cloth. 5. Cover with a lid, label, and refrigerate. 6. Separation is normal, so shake before consuming. 7. Consume your amazing nut milk with in 4-5 days. 10

11 Day 5 Chai Banana Smoothie : 1 banana (frozen) 1 cup spinach 1 cup almond milk (unsweetened) 1/4 tsp cardamom 1/4 tsp cinnamon 1/4 tsp ground ginger (or 1/4 tsp ginger) 1/4 tsp pure vanilla extract 2 Tbsp chia seeds Afternoon Tu no Kale Salad 3 cups kale 1 cup red cabbage (chopped) 1 cup sprouts 1/2 cup green onions (diced) 1/2 cup tomatoes (diced) 1/2 Tbsp homemade miso mayo (click recipe name for info) 2 Tbsp homemade tu'no (click recipe name for info) 1. Blend all ingredients. Add ice to desired consistency. Enjoy! This is the last meal to use Tu no. 1. Place salad ingredients in a bowl. 2. Add Tu no, 3. Add a little homemade Miso Mayo or Cilantro Dressing to richen the flavor. Morning Snack Banana Coconut Chia Parfait To keep it easy, this recipe will also be used tomorrow morning. Consider doubling the recipe and refrigerating half of it. Chia Pudding 1 Tbsp chia seeds 1 dates (medjool, pitted) 1/2 cup banana almond milk (if you only have almond milk, 1. For the Banana Coconut blend 1/2 cup almond milk and Chia Pudding: Combine 1/4 banana) coconut flakes, dates, 1 Tbsp shredded coconut flakes vanilla, cinnamon, and (unsweetened) banana almond milk in a Pinch cinnamon blender and blend until 1/8 tsp vanilla extract smooth, then stir in the chia Parfait seeds. 2. Combine the Parfait 1/4 banana (sliced), pour on top. 1 Tbsp shredded coconut (unsweetened) 1 walnut (optional, chopped on top) Afternoon Snack Sprouted Lentil Dip & Veggies Feel free to use other veggies for the dip instead of the ones in the ingredients 1/4 homemade sprouted lentil dip (use half of the amount you made) 1 cup snow peas (sugar snap peas or garden peas are great alternatives) 1/2 head romaine leaves 1. Dip away! Evening: Taco Fiesta Make the tacos while all your ingredients are out and wrap them in cling wrap for tomorrows lunch. Lettuce Tacos Filling 2 romaine leaves (or cabbage leaves) 1/4 cup tomato (diced) 2 Tbsp onion (diced) 2 Tbsp cilantro (finely chopped) 1 Tbsp homemade cashew cheese 1/2 homemade guacamole (recipe right) 1 bite homemade taco meat (recipe below) Taco Meat 3 homemade Walnut Bites (or Pumpkin Seed Bites) 1/3 tsp tamari 1/3 tsp cumin 1/8 tsp paprika 1/3 tsp chili powder The Walnut Bites, Guacamole, and Cashew Cheese will be involved in one more meal, so try to only eat half now. Guacamole 1 avocado (peeled, pitted, and diced) 1/4 cup yellow onion (diced) 1/4 cup tomato (diced) 1/2 garlic clove (minced) 1/2 Tbsp lemon (or lime juice) 1/2 tsp tamari sauce 1/16 tsp cayenne pepper (pinch to taste) 1/16 tsp sea salt (to taste) 1. Place Taco Meat into a bowl and mash together until well combined. Add a little lemon juice to soften the taco meat. 2. Place Guacamole into a bowl and mash together until well combined. 3. Select three large leaves. 4. Add taco meat, guacamole, diced tomato, diced onion, cilantro, and cashew cheese, and enjoy! 11

12 Day 6 Almond Butter Maca Smoothie : 1 banana 1 tablespoon almond butter 1 tablespoon maca powder 1 cup almond milk 1 tablespoon chia seeds pinch of cinnamon Afternoon Taco Fiesta See Day 6 Evening Meal For Recipe Details 1. Blend all ingredients. Add ice to desired consistency. Enjoy! Morning Snack Banana Coconut Chia Parfait To keep it easy, this recipe will also be used tomorrow morning. Consider doubling the recipe and refrigerating half of it. Chia Pudding 1 Tbsp chia seeds 1 dates (medjool, pitted) 1/2 cup banana almond milk (if you only have almond milk, blend 1/2 cup almond milk and 1/4 banana) 1 Tbsp shredded coconut flakes (unsweetened) Pinch cinnamon 1/8 tsp vanilla extract Parfait 1/4 banana (sliced) 1 Tbsp shredded coconut (unsweetened) 1 walnut (optional, chopped on top) Strawberry Mint Smoothie 1 banana 1 handful spinach 2 cup strawberries 6-8 mint leaves 1 orange 1 cup water 1. Blend all ingredients. Add ice to desired consistency. Enjoy! 1. For the Banana Coconut Chia Pudding: Combine coconut flakes, dates, vanilla, cinnamon, and banana almond milk in a blender and blend until smooth, then stir in the chia seeds. 2. Combine the Parfait, pour on top. Evening: Thai Almond Noodles 1 yellow squash (spiraled) 1 zucchini (spiraled) 1/4 cup bell pepper (chopped) 4 Tbsp homemade thai almond sauce (click recipe name for more info) 2 Tbsp nutritional yeast There is one more meal that uses the Thai Almond Sauce, so try to save at least half for tomorrow s salad. 1. Prepare zucchini to make noodles: wash zucchinis; peel skin if zucchini are not organic; use peeler or spiral slicer to slice zucchini into long, thin strips. 2. Place noodles in a bowl or plate 3. Add desired amount of Thai Almond Sauce and lightly combine. 4. Sprinkle chopped almonds on top (optional). 5. Decorate with fresh rosemary (optional). 12

13 Day 7 Berry Beet Liver Cleanser Morning Snack Tropical Chia Salad 2/3 cup blueberries 1 beet (1/2 beet if large, peeled and chopped) 2/3 cup pineapple (diced) 1/2 carrot (chopped) 1 cup coconut water 1 handful spinach (optional) Afternoon Thai Cucumber Salad 1. Blend all ingredients. Add ice to desired consistency. Enjoy! 4 cups cucumber (thinly sliced, ribboned in a spiralizer, or cut into small sticks) 1/4 cup Red Onion (thinly sliced) 1/4 cup bell peppers 1/4 cup green onion (sliced) 2 Tbsp cilantro (fresh, or parsley; optional) 4 Tbsp homemade thai almond sauce 1 tsp sesame seeds (for garnish) 1. Place salad ingredients in a bowl and mix together. 2. Place Dressing ingredients in a separate bowl and mix together until combined. 3. Mix dressing into salad, garnish, and enjoy! 1/2 cup pineapple (cubed) 1/2 cup mango (diced) 1/2 cup blueberries (raspberry/ blueberries fresh or frozen) 1 cup orange juice (freshly squeezed) 1 Tbsp chia seeds 1/4 tsp cinnamon 1/4 tsp pure vanilla extract sea salt (pinch) Afternoon Snack Salad Party Any leftover leafy greens Any leftover salad veggies, chopped Any leftover homemade recipes Nuts, seeds, and raisins 1. Juice oranges and combine with chia seeds. 2. Prepare all ingredients, place in a large bowl, and combine. 3. Allow chia to hydrate for at least a half-hour. 4. Garnish with fresh mint leaves. 1. Mix it all together and have a salad party! Evening Red Bell Pepper Miso Soup Soup 1 cup water 1 Tbsp miso 1/4 avocado 1/2 garlic clove 1/2 tsp of coconut vinegar 1/2 tsp of honey pinch of sea salt Key Lime Pie Crust 1/3 cup raw walnuts, soaked 1o minutes (or almond pulp from homemade Almond Milk) 2 tablespoon unsweetened coconut flakes 1 dates, pitted 1/16 teaspoon pure vanilla extract 1/16 teaspoon sea salt Crust Combine all ingredients in the food processor and process until combined, or about 1-2 minutes. Press the dough evenly into the bottom of cupcake pockets. Filling Veggies For Soup 1/2 cup mushrooms 1/4 cup green onions 1. Blend Red Bell Pepper Miso Soup ingredients until smooth. 2. Soup can be warmed on stove top. Place finger in soup while on low heat and continually stir; once warm, remove from heat and enjoy. Filling 1/2 cup raw cashew nuts, soaked 10 minutes 1/4 cup almond milk 1/4 cup pure lime juice, key lime if possible (about 4-5 limes) 2-3 Tbsp coconut oil, melted 1 1/2 tablespoon raw honey or maple syrup 1/4 teaspoon vanilla extract 6 leaves spinach (optional; it s for aesthetic, not flavor) Combine all ingredients in the food processor and process until combined, or about 3-4 minutes. Stop when it becomes creamy. Pour on top of the crust in cupcake pockets or a small circular bowl or tray. Freeze for 1 hour then move to fridge. op with lime zest and enjoy. Store in the fridge (the coconut oil keeps its form). 13

14 Congratulations! WEEK 2 COMPLETE You did it!!! You have finished the 21 Day Raw Food Reset. YOU ARE AMAZING!!! Head over to the website and view the section called Life After Reset to learn about how to transition back. We will see you over there.