About the Recipes 2. Baked Breakfast Yams 3. Banana Blueberry Bars 5. Brussels Sprouts with Apples & Pecans 7. Roasted Cauliflower Salad 9

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2 Table of Contents About the Recipes 2 Baked Breakfast Yams 3 Banana Blueberry Bars 5 Brussels Sprouts with Apples & Pecans 7 Roasted Cauliflower Salad 9 Massaged Kale Salad 11 Split Pea Soup 13 BBQ Beans & Greens 15 Creamy Potato Curry 17 Cookie Dough Dip 19 Four Fruit Cookies 21 About Katie Mae 23 Resources 24 1

3 About the Recipes Katie Mae teaches a 100% whole food, plant-based diet and cooking style. Since working with two of the country s leading medical centers for nutrition and lifestyle medicine, Katie s learned first hand which foods lead to vibrant beauty and energy, and which ones bring on disease. All of the recipes in this cookbook are 1) 100% plant-based, meaning NO animal products 2) based on whole food ingredients, close to how they were in nature 3) free of added sugar, oil and salt (sos-free) 4) gluten-free World cuisines are incredibly delicious and often burst with flavor compared to our American food choices and processed foods in general. The herbs and spices of traditional cuisines give the phenomenal flavor. Unfortunately, in today s world these cuisines are still filled with processed sugar, oil and salt - a dangerous threesome. This PLANTZ Cookbook Series is bridging the gap between global delights and healthy cooking. The recipes in this series are culturally inspired, but blossom with whole food, plant-based goodness. These recipes will not include any added refined sugar, oil or salt. HOWEVER, it is up to you to purchase and prepare foods that do not contain the troublesome trio. Read the ingredient list! And as Jeff Novick says, NEVER believe anything you read on the front of a food package. 2

4 Baked Breakfast Yams 2 yams or sweet potatoes 2 apples, diced 2 oranges, peeled and split into sections ½ teaspoon ground cinnamon ¼ teaspoon ground nutmeg 3

5 Preheat oven to 350 degrees F. Cover a baking sheet with parchment paper. Place the yams or sweet potatoes on the parchment paper. Bake for 1 hour. The yams should be soft in the middle when poked with a fork. Let them bake longer if they needs more time. Once the yams are done, remove them from the oven and transfer to a single serving bowls. Use a knife to slice them down the middle on top and twice in the opposite direction. Use your fingers to squeeze the yams open. Top the flesh with apples and oranges. Sprinkle with cinnamon and nutmeg. Wait to eat until it s cool enough to enjoy. Makes 2 yams 4

6 Banana Blueberry Bars 1 cup dates, pitted and halved 1½ cups apple juice 3 cups rolled oats, divided ¾ teaspoon ground cinnamon ¼ teaspoon ground nutmeg 3 ripe bananas, peeled 1 teaspoon vanilla extract or vanilla water 1 cup fresh blueberries (frozen also works) ½ cup walnuts 5

7 In a small bowl, soak dates in apple juice for minutes. Preheat oven to 375ºF. Lay a piece of parchment paper in a 9 x 9-inch baking pan, making sure the sides are covered. Cut slits in the corners of the paper so that the paper overlaps and is flat. In a medium bowl, combine 2 cups of the rolled oats, cinnamon, and nutmeg. Mix and set aside. Place 1 cup rolled oats, bananas and vanilla extract into a blender. Remove dates from apple juice and set aside. Add the strained juice to the blender. Add the last 1 cup of rolled oats and blend until creamy. Add dates to the blender and pulse a few times until the dates are in small pieces. Pour the banana mixture into the dry ingredient bowl. Mix well. Stir in the blueberries and walnuts. Using a spatula, pour the batter into baking pan. Bake for minutes, or until a toothpick inserted into the center comes out clean. Cool at room temperature for 5 to 10 minutes before cutting and serving. Makes 12 bars 6

8 Brussels Sprouts with Apples & Pecans ¼ - ½ cup pecans (optional) 1 pound Brussels sprouts ½ cup water 5 Medjool dates, pitted and diced* 1 apple, diced 1 lemon, juiced 7

9 If you re including nuts, lightly toast the pecans in the oven at 350 F for about 5 minutes. You will know they re ready when you can smell their sweet aroma. Be careful, they can burn quickly. Cut the brussels sprouts in half and then julienne each half. If there are larger pieces like the cores, feel free to break them up a little bit. If you re looking for a faster way to chop the Brussels sprouts you can use a food processor for this step. In a large non-stick pan, sauté the sliced Brussels sprouts with the water over medium heat. Stir in the dates. Let simmer for 5-7 minutes, stirring occasionally. The dish is just about ready when the Brussels sprouts are soft and bright green. Now add the apples and lemon juice. If using them, break the pecans into pieces and stir them into the salad. Serve immediately. Makes 4 servings CHEF S NOTES Deglet dates can also be used, but because they are a little bit smaller and not as sweet, you may want to add closer to 10 dates. Adding the apples at the end keeps them cold and crisp, which complements the warm salad. This recipe is also delicious chilled, but it is best served within hours of when it s cooked. 8

10 Roasted Cauliflower Salad SALAD 2 heads of cauliflower, cut into florets ½ cup water or vegetable broth 1 tablespoon Mrs. Dash no-salt seasoning 3 medium carrots, chopped 1 red onion, chopped ¼ cup fresh Italian parsley, chopped DRESSING ½ cup tahini ½ lemon, juiced ¾ cup water 1 teaspoon garlic granules 9

11 Preheat oven to 425 F. Cut 2 pieces of parchment paper to put on 2 separate sheet pans. Coat cauliflower florets with ¼ cup of water or vegetable broth and ½ tablespoon Mrs. Dash no-salt seasoning. Spread cauliflower across 1 of the sheet pans with parchment paper. Roast in oven until brown and soft, about minutes. Coat carrots and onions in ¼ cup water or vegetable broth and ½ tablespoon Mrs. Dash no-salt seasoning. Roast in oven until soft, about 10 to 12 minutes. In a blender, mix tahini, lemon juice, ½ cup water, garlic granules and pepper until dressing is blended. Add more water if needed for a thinner consistency. Toss cooked vegetables with dressing, parsley and optional avocado. Garnish with extra parsley. Makes 6 servings 10

12 Massaged Kale Salad 1 bunch of dino kale* ½ 1 avocado, pitted* 1 cup cherry tomatoes 1 lemon, juiced black pepper to taste 11

13 Remove the stem from the kale. Rough chop into large bite-size pieces and add kale to a medium-size bowl. Use a pairing knife to make slices in the avocado half and scoop the pieces into the bowl. Add the lemon juice. Massage the kale with your hands until kale is your preferred tenderness, combining the avocado and lemon into a creamy dressing. You can do this for as little as a minute or up to 10. Slice the cherry tomatoes in half, and mix them into the kale. Add black pepper to taste. Serve promptly. Makes 2-4 servings CHEF S NOTE Dine kale is the best kale to be massaged. The longer it is massaged for the more tender it is and the easier it is to digest. That being said, other types of kale can be used if that s what is available to you. If you don t want to use avocado, you could substitute ½ 1 cup of cannellini or northern beans instead. 12

14 Split Pea Soup 2 cups green split peas 8 cups water 2 cups cauliflower, chopped 2 carrots, diced ½ onion, diced 4 red potatoes, diced 1 tablespoon ground cumin 1 tablespoon ground coriander 1 tablespoon garlic granules 1/8 teaspoon smoked paprika 13

15 In a large soup pot with a lid, bring split peas and water to a boil. Then, reduce heat to medium-low so that it continues to lightly boil for 1 hour. Stir occasionally. In a sauté pan over medium heat, add the carrots, onions and potatoes and cover with a lid. Cook until onions become translucent, stirring occasionally to prevent the veggies from sticking. If the veggies start to stick to bottom of pan, add a little water as needed. Then add the spices and toast them for a couple minutes, stirring frequently. Add veggie-spice mix into the split peas. Let soup simmer for 30 minutes on low heat, or until it has your desired consistency. The longer the soup cooks for, the more the split peas break down and the creamier the soup becomes. In total, I like to let my soup cook for 1½ hours so that it s really creamy. Another option is to use an immersion blender to help break up the split peas faster. If it gets too thick you can add more water. Serve over brown rice, potatoes or with corn tortillas. Makes 4-6 servings 14

BBQ Beans & Greens 3/4 cup water 6 ounces tomato paste 5 dates, pitted ½ cup pineapple ½ cup pineapple juice 2 tablespoons apple cider vinegar 2 tablespoons dijon

16 BBQ Beans & Greens 3/4 cup water 6 ounces tomato paste 5 dates, pitted ½ cup pineapple ½ cup pineapple juice 2 tablespoons apple cider vinegar 2 tablespoons dijon mustard 1½ teaspoons garlic granules 1 teaspoon onion powder 1 small yellow onion, diced 1 large bunch of kale 1½ cups cooked cannellini beans 1½ cups cooked pinto beans 15

17 In a food processor or blender, combine BBQ sauce ingredients. Blend to even consistency and set aside. In a large saucepan over medium heat, place onions and cook with lid on, stirring occasionally, for about 5 minutes until onions are translucent. With a lid on pan the water that sweats out from onions is kept in pan, and thus there is no need to start with water or oil. Add the beans and chopped kale to the onions. Cook for a few minutes, stirring occasionally. If mixture is too dry, add less than 1/4 cup of water. Add the BBQ sauce to the beans and greens. Gently toss mixture so everything is covered with sauce. Cook on low for 5-10 minutes to blend the flavors and then serve. Makes 4-6 servings 16

Creamy Potato Curry 3 cup water, divided ½ cup plain cashews 6 large Yukon gold potatoes, chopped 1 yellow onions, diced 3 carrots, peeled and diced 1 tablespoon curry powder

18 Creamy Potato Curry 3 cup water, divided ½ cup plain cashews 6 large Yukon gold potatoes, chopped 1 yellow onions, diced 3 carrots, peeled and diced 1 tablespoon curry powder 1 tablespoon ground cumin 1 tablespoon ground coriander ½ cauliflower head, chopped 1 bunch kale, stems removed and chopped 2 cups green peas 1½ cups cooked garbanzo beans 17

19 First make sure your cashews are soaking in 1 cup of water. The longer they soak for the creamier the dish will be. If you don't have time to soak the cashews, you can still proceed with this recipe - the cashews just may be more visually and texturally noticeable. Add 2 cups of water and potatoes to a large pot over medium-high heat. Cover with a lid and bring to a boil. Add carrots and onions and reduce heat to lowmedium heat for 10 minutes, stirring occasionally. Add spices and cauliflower and continue cooking covered for 20 minutes. Place cashews and water in a mini blender. Blend until it has a very creamy consistency. Stir cashew cream into potatoes. You can add more water to the pot if you want more of a stew like consistency. Once potatoes are close to done, add kale, peas, and garbanzo beans to pot. Cook for 5 minutes or until potatoes are completely cooked and kale is tender. Makes 4-6 servings 18

20 Cookie Dough Dip 1½ cups dates, pitted & soaked for 4-8 hours 1 can chickpeas, rinsed and drained ¼ cup of the date soak water 1½ tablespoons vanilla extract, alcohol-free 2 tablespoons almond butter 2 tablespoons cashews, ground 2 tablespoons flaxseed, ground ¼ teaspoon baking powder ¼ teaspoon cinnamon 19

21 Place dates in a bowl and add just enough water to cover them. Soak dates for preferably 5 hours (minimum of 3 hours). Strain the dates from the water, but make sure to save ½ cup of the soak liquid. Add the dates and chickpeas to food processor (for best results do not use a blender). Add just ¼ cup of the soak liquid to the food processor along with the remaining ingredients. Blend until very smooth. There should be no trace of the dates; they should be completely broken up. You may add another ¼ cup of the soak liquid if the consistency is too thick. If you do, blend again until you have a smooth, even consistency. This can be served as a dip or spread. It goes great with fresh fruit, such as strawberries, apples, or bananas. It s also delicious just eaten with a spoon, mixed into oatmeal, or even spread on top of pancakes. Makes about 2 cups 20

Four Fruit Cookies 3 cups rolled oats, divided 1 teaspoon ground cinnamon ½ teaspoon ground nutmeg ½ teaspoon ground cloves ¾ cup water 3 tablespoon

22 Four Fruit Cookies 3 cups rolled oats, divided 1 teaspoon ground cinnamon ½ teaspoon ground nutmeg ½ teaspoon ground cloves ¾ cup water 3 tablespoon flaxseed, ground 1 ripe banana 1 cup applesauce, no added sugar 1 cup strawberry fruit spread, no added sugar 8 dates, pitted and diced ¾ cup pecan pieces 21

23 Preheat oven to 375 degrees. Mix 1½ cup of the rolled oats and spices into large bowl and set aside. In either a blender or food processor, combine ground flaxseed, water, banana, applesauce, strawberry jam and the remaining 1½ cup of rolled oats. Process until it s the batter has an even consistency. Pour fruit mixture into the bowl of dry ingredients. Whisk until everything is evenly mixed. Then stir in dates and pecans. The mixture should be slightly wet; don t expect to shape cookies into balls. If you want to thicken the batter before portioning cookies, cover the dough and put it in the refrigerator for minutes. Lay parchment paper on cookie sheets. Drop spoonfuls of dough onto parchment paper. Bake for minutes. Let cookies cool for a few minutes and then enjoy warm! Wrap up extras to share. Makes about 24 cookies 22

About Katie Mae Katie Mae is a Nutritionist & Culinary Instructor out to inspire a whole foods, plant-based diet and ultimately a plant-based food system for our health, our children and the planet.

24 About Katie Mae Katie Mae is a Nutritionist & Culinary Instructor out to inspire a whole foods, plant-based diet and ultimately a plant-based food system for our health, our children and the planet. Through her private consultations, nutrition presentations, cooking demos and delicious recipes, she is transforming lives one bite at a time. Katie Mae s cooking style is 100% plant-based, gluten-free, and most importantly, free of refined sugar, oil and salt. Katie received her Masters in Nutrition from Bastyr University, a leading school in holistic medicine in Seattle, WA. Her passion for a plant-based diet started 5 years ago while working at Whole Foods Market as a Caterer and Healthy Eating Specialist. It wasn t long before she started on a mission to revitalize our food system and the average American diet. She relocated to Santa Rosa, CA to learn up close and personal from the experts on plant-based nutrition and medicine. Katie Mae now teaches cooking demos at TrueNorth Health Center and works with Dr. McDougall s Health and Medical Center, two of the leading locations for lifestyle medicine in the country. She is also a regular contributor to the Forks Over Knives website. As a doula and the Nutrition Educator at Sonoma State University, her inspiration is the health of the next generation. She says, Eat like your future matters! 23

25 Resources Thank you for seeking out real food. By doing so you re helping your health, the environment, the animals, and future generations. Here s extra resources to support you with a plant-based diet. Books For Your Best Health The Pleasure Trap Keep It Simple, Keep It Whole McDougall Program for Max Weight Loss Whole: Rethinking the Science of Nutrition More Recipes Mexican PLANTZ Cookbook Unprocessed Cookbook Bravo Cookbook StraightUpFood.com Videos for Change Forks Over Knives Documentary Comfortably Unaware Breaking the Food Seduction Carnism 24

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CLEARSKI SOLUTI TH DR.TREVORCATES CLEARSKI N SOLUTI ON WI TH DR.TREVORCATES Cl earski nreci pes Grass Fed Beef Stew Entrées: 2 pounds Grass fed stew beef (or buffalo) 1 tablespoons coconut oil 2 cups water 1 clove garlic, peeled 1 or 2