Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1

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1 Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES 2017 Fit House New York 1

2 Day 7 Breakfast Lunch Dinner Snack Flat Belly Smoothie Lentil Soup Spanish Chickpea Chicken (P) Vegan Broccoli Soup (V) Apple or Pear or Orange or Veggies with ¼ cup hummus Flat-Belly Smoothie Source: Cook 5 min Total 5 min Serving: 1 3 ounces vanilla nonfat Greek or non-dairy yogurt 1 tablespoon almond butter 1 2 cup frozen blueberries 1 2 cup frozen pineapple 1 cup kale 3 4 cup water 1.Place all the ingredients in a blender, and mix until smooth. 2

3 Curried Lentil Soup Source: pulsepledge.com Prep10 min Cook 30 min Total 40 min 1 tablespoon canola oil 1 leeks white part only, or 1 large onion, chopped 0.50 celery stalk chopped finely 1 cloves garlic minced 3 4 tablespoon curry powder 0.50 cup dry red lentils rinsed and picked over 2.50 cup water 0.50 bay leaf 0.50 carrot chopped 1 cup potatoes peeled and diced 1 teaspoon salt 0.50 can diced tomatoes in juice (14.5 oz) 1 4 cup plain greek or non-dairy yogurt 1.Heat oil in a large saucepan or soup pot. Add leeks or onion and celery; sauté over medium heat until tender, stirring occasionally, about 5-10 minutes. Stir in garlic and curry powder and sauté, stirring often, for 2 minutes. Add lentils, water, bay leaf, salt, carrots and potatoes (optional). Bring to a boil; reduce heat, cover and simmer soup for 30 minutes or until lentils are tender. Stir in tomatoes and simmer for 5 minutes. Remove bay leaf Fit House New York 3

4 One Pot Spanish Chickpea Chicken Source: pulsepledge.com Prep 15 min Cook 40 min Total55 min 1 tablespoon olive oil 1 pound boneless skinless chicken thighs salt and pepper 1 small Onion chopped 1 red bell pepper chopped 4 cloves garlic minced 1 teaspoon smoked paprika 1 2 teaspoon cumin 15 ounces diced tomatoes (canned) cups low-sodium chicken broth 1 cup long grain brown rice rinsed and drained 15 ounces chickpeas (garbanzo beans) (canned, rinsed and drained) 1.Heat olive oil in large skillet over medium-high heat. Season the chicken with salt and pepper and add it to the hot pan. Brown the chicken on both sides, about 3 minutes per side, and then transfer to a clean plate. 2.Reduce the heat under the skillet to medium. Add the onion and bell pepper to the skillet and cook, stirring occasionally, until softened, 2-3 minutes. Add the garlic and cook for 30 seconds, stirring. 3.Add 1 teaspoon salt, ¼ teaspoon black pepper, the smoked paprika, cumin, diced tomatoes, and broth. Stir to combine. Stir in the rice and chickpeas. Nestle the chicken back into the mixture in the skillet. 4.Bring to a low simmer, cover, and cook for minutes, until rice is tender and most of the liquid is absorbed. Stir gently every 10 minutes to make sure the rice cooks evenly. 4

5 Creamy Vegan Broccoli Soup with Curried Chickpeas Source: pulses.org 1 lb broccoli (about 2 medium heads) florets seperated, 2 cans (15 oz each) chickpeas rinsed and drained 1 4 cup coconut oil divided 2 tsp Madras curry powder divided sea salt 1 large onion diced 2 garlic cloves minced 1 can (15 oz) full fat coconut milk 4 cups vegetable stock or water 2 tbsp lemon juice 1 tsp ground tumeric divided 1.Preheat the oven to 400 degrees. 2.Take about a cup of the broccoli florets and cut them into smaller bite-sized pieces. In a medium mixing bowl, toss the finely chopped florets with 1 cup chickpeas, 2 tablespoons coconut oil, 1 teaspoon curry powder, 1/2 teaspoon turmeric, and 1/2 teaspoon salt. (If the coconut oil is solid, zap the bowl for 10 seconds in the microwave so it will evenly distribute. Arrange the chickpea mixture on a parchment lined baking sheet. Roast in the oven until the chickpeas are crispy but not hard, about 15 minutes. Set aside. 3.Meanwhile, heat the remaining 2 tablespoons olive oil in a large Dutch oven or stockpot. Saute the onion over medium-high heat until translucent, 5 minutes. Add the garlic, and the remaining curry powder and turmeric. Cook for one minute more, until very fragrant. Pour in the coconut milk, scraping up any brown bits that may have formed on the bottom of the pot, followed by the stock, remaining chickpeas and broccoli, and 2 teaspoons salt. 4.Bring the soup to a boil, then reduce the heat to medium-low and simmer until the broccoli is tender, about 10 minutes. Remove from the heat and add the lemon juice. 5.Puree the soup using an immersion or stand blender until smooth and creamy. Taste for seasoning and add more salt or lemon juice as necessary. Ladle the soup into bowls and top with the crispy curried chickpeas and broccoli Fit House New York 5

6 Day 8 Breakfast Lunch Dinner Snack Oatmeal Chickpea Gazpacho Salmon Foil (P) Stuffed Butternut Squash (V) Apple or Pear or Orange or Veggies with ¼ cup hummus Morning Glory Cinnamon & Almond Baked Oatmeal Source: kriscarr.com Serving: 1 2 cups gluten-free rolled oats teaspoon baking powder Pinch sea salt cups almond milk (or coconut milk) 4 tablespoons pure maple syrup 1 teaspoon vanilla (or almond) extract 1 teaspoon ground cinnamon 4 tablespoon slivered almonds (or sunflower seeds if nut allergy) 4 tablespoon dried blueberries or cranberries 1 teaspoon ground flax seeds 2 tablespoon almond butter (or sunflower seed butter if nut allergy) 1.Preheat oven to 375 degrees Fahrenheit. Prepare and grease an 8 x 11 baking dish or 6 (2 cup) ramekins with coconut oil. Set aside. 2.In a large bowl, combine oats, baking powder and sea salt. 3.In a separate bowl, combine almond milk, syrup and extract; add to dry ingredients; mix well. Add cinnamon and mix again. 4.Transfer mixture to prepared ramekins. Sprinkle with slivered almonds and blueberries. Bake for 30 minutes or until golden brown. 5.Remove from oven; sprinkle with flax seeds and drizzle with almond butter. Return to the oven for 2 more minutes. 6.Remove from oven; set aside to cool for at least 20 minutes before serving. Serve warm. 6

7 Chickpea Gazpacho Source: pulsepledge.com Prep 30 min Cook 10 min Total 40 min Serving: yellow pepper 1 2 large cucumber 3 small tomatoes 1 2 cup chickpeas cooked 1 clove of garlic 2 tablespoons olive oil 1 4 avocado 3 4 cup chickpeas (garbanzo beans) cooked 1 teaspoon paprika Salt and pepper to taste 5 cherry tomatoes small bunch cilantro 1.Start by preheating the oven to 400F 2.Rinse cooked chickpeas with water and then pat dry with a towel a couple of times to drain any excess liquid and make for better roasting 3.In a bowl, combine chickpeas with salt and pepper and paprika. Stir. 4.Then add chickpeas to a baking sheet and bake for minutes or until the chickpeas are crunchy. We recommend flipping halfway through to make sure they cook evenly. 5.Place all soup ingredients in the blender and blend away until you get a creamy consistency. 6.You can either chill for an hour or serve immediately. 7.Top the gazpacho with roasted chickpeas, sliced cherry tomatoes and cilantro Fit House New York 7

8 Salmon Foil Packs Source: Prep 5 min Cook 30 min Total 35 min 1 4 c. soy sauce 1 ginger grated 2 garlic cloves grated 1 tbsp. honey 2 red onions cut into 1/2" half moons 4 salmon pieces about 2 lbs 2 red bell peppers cut into 1" dice 1 head broccoli cut into florets 2 scallions chopped 1.Preheat oven 375º. In a small bowl, combine soy sauce, ginger, garlic, and honey. 2.Prepare 12x18" heavy duty foil pieces. Place handful of onions and salmon skin side down in the center of the foil and generously spoon sauce over the salmon. Divide bell peppers and broccoli to surround the salmon, close foil over it, and crimp each edge tightly. Repeat for remaining foil packets. 3.Place foil packets on a heavy sheet pan and bake for 20 minutes carefully open foil packets as steam will escape. Garnish with scallions and serve immediately. 8

9 Mexican Stuffed Butternut Squash Source: pulses.org 1 lb dry pinto beans (or canned and rinsed to save time) 1 bay leaf 1 tsp salt at the end of cooking 2 small butternut squashes 2 tbsp olive oil divided 1 small yellow onion 1 tsp chili powder 1 2 tsp ground cumin 1 8 tsp ground cayenne pepper 1 small bunch Swiss chard (2 cups) cups cooked pinto beans 1 15 oz can diced tomatoes drained 1.Soak dry pinto beans covered in water the night before, and then drain (this reduces cooking time) and refrigerate until ready to use. 2.Cover the soaked beans with water and add the bay leaf. Bring the pot to a boil over medium-high heat, and then reduce to a low simmer and cook for 1 and ½ to 3 hours. Be sure the beans are constantly covered in water. 3.Beans are ready when you can mash one with a fork. Drain beans, add salt to taste (~1 teaspoon) and freeze them in cup portions (the equivalent of 1 15-ounce can), and set aside 1.5 cups of beans for the recipe. 4.Preheat the oven to 400 degrees. 5.Cut off the tops of the butternut squash and use a large knife to carefully slice the squash in half lengthwise. Use a spoon to scoop out the seeds and create a cavity. Rub squash with 1 tablespoon of the olive oil and set it face down on a lined baking sheet, using a knife to make some pin pricks in the skin for steam to escape. 6.Bake the squash for minutes, until a knife easily penetrates through the flesh (this depends on squash size). 7.Dice the onion and begin to sauté it in a pan over medium heat with the remaining oil. When the onion begins to soften and become translucent, add in the spices (chili powder, cumin, and cayenne) and reduce the heat to medium-low. 8.Chop the Swiss chard into ribbons after removing any thick stems, and add them to the pan to begin to wilt. 9.Add in cooked beans and drained diced tomatoes and allow the mixture to cook together for 5-7 minutes, stirring occasionally on medium-low heat. 10.Once the squash is removed from the oven and cooled a bit, flip them over and scoop some of the flesh out of the neck of the squash and set aside for another purpose Spoon the filling into the squash, heaping it on top. Serve each ½ squash alongside toppings Fit House New York 9

10 Day 9 Breakfast Lunch Dinner Snack Sunshine Smoothie Lentil Soup Sheet Pan Shrimp (P) Two Bean Chili (V) Apple or Pear or Orange or Veggies with ¼ cup hummus Sunshine Daydream Smoothie Source: Serving: 1 ½ c. frozen strawberries 1 2 c. frozen peaches ½ c. greek or non-dairy yogurt 1 4 c. coconut water 1 cup kale 1 fresh strawberry for garnish 1.Combine all ingredients in a blender and blend on high until smooth. 10

11 Cabbage Lentil Soup Source: Prep 15 min Cook 1 hr Total1 hr 15 min 1 2 Tablespoon coconut oil 1 cup chopped onion 1 2 Tablespoon minced garlic 1 Tablespoon apple cider vinegar + ½ Tablespoon extra (optional) 1 teaspoon basil 1 bay leaf 4 cups low sodium vegetable stock 1 teaspoon miso 1 28 oz canned whole peeled tomatoes broken up with your hands 1 2 head green cabbage 1 2 teaspoon sriracha (or more depending on how spicy you like things) cup cooked green lentils* ground pepper + sea salt to taste 1.In a large soup pot, heat coconut oil over medium heat. Add onions, cook and stir until onion is tender. Stir in garlic, bay leaf and basil; cook for 2 minutes. Add 1 Tablespoon of apple cider vinegar to deglaze the pot. 2.Add stock, canned tomatoes, cabbage, miso and sriracha. Bring to a boil. Reduce heat, and simmer for at least 30 minutes. Add in cooked lentils and simmer for around 20 minutes. 3.Season to taste with salt, pepper and additional apple cider vinegar Fit House New York 11

12 Sheet Pan Garlicky Shrimp and Veggies Source: Prep 5 min Cook 25 min Total 30 min extra-virgin olive oil kosher salt Freshly ground black pepper 3 garlic cloves grated 1 tsp. crushed red pepper flakes 1 4 c. chopped fresh parsley plus more for garnish 1 lb. shrimp peeled and deveined 2 onions peeled and cut into wedges 1 head broccoli cut into florets 1.Preheat oven to 400º. In a small bowl, combine 1/4 cup olive oil, 1 tsp salt, 1/2 tsp black pepper, garlic, red pepper flakes, and parsley. Toss in shrimp and set aside to marinade. 2.Meanwhile, on a rimmed half sheet pan, toss onions and broccoli with a drizzle of olive oil and season with salt and black pepper. Spread out in a single layer and roast for 20 minutes. 3.Pour shrimp and marinade over roasted vegetables and toss together. Spread out in a single layer and roast again until shrimp is pink and lightly toasted, 5 minutes. Serve immediately. 12

13 Spicy Two-Bean Vegetarian Chili Source: pulses.org Serving: 6 1 tbsp olive oil 1 medium onion diced 4 tsp garlic minced tbsp chili powder 1 2 tsp ancho chili powder 1 tsp cumin Salt and pepper to taste 1 (5.5 oz.) can tomato paste 1 medium zucchini cut into ½ inch dice 2 (16 oz.) cans tomatoes 1 (4 oz.) can sliced jalapeno peppers 1 2 cup water 1 (15.5 oz.) black beans drained and rinsed 1 (15.5 oz.) kidney beans drained and rinsed 1.In a large pot add the olive oil and over medium heat saute the onion and garlic until the onion is translucent, about 3-4 min. 2.Add in the chili powder, cumin and ancho chili powder and stir for 1 min. Add in the tomato paste and stir to cook for about 2 min. 3.Add in the tomatoes, zucchini and jalapenos and stir well. If too thick add in ½ cup water. Continue to simmer until zucchini is tender, 45 min. or more, stirring occasionally. Season with salt and pepper to taste. 4.Add in the beans and continue to cook for 15 min Fit House New York 13

14 Day 10 Breakfast Lunch Dinner Snack Apple or Debloating Smoothie Broccoli Boost Soup Coconut Curry Cauliflower Pear or Orange or Veggies with ¼ cup hummus Debloating Smoothie Source: cup pineapple 1 2 cup papaya 1 frozen banana 1 4 cucumber (with skin) 1 cup chilled coconut water (or 4 coconut water ice cubes and 1/2 cup chilled coconut water) 2 cups spinach 4 ice cubes Puree everything in a blender until smooth. 14

15 Broccoli Boost Soup Source: 2 box frozen broccoli florets 2 can lower-sodium chicken broth 1 teaspoon curry powder 1 teaspoon salt 1 4 teaspoon Pepper 1 teaspoon grated lemon peel 1 teaspoon lemon juice 1.Blend thawed broccoli florets, chicken broth, curry powder, salt, and pepper until smooth. 2.Transfer to 3-quart saucepot. Add grated lemon peel and lemon juice. Cook on medium until hot Fit House New York 15

16 Coconut Curry Cauliflower Soup with Toasted Pepitas Source: Prep 5 min Cook 30 min Total 35 min 1 4 c. pepitas toasted 1 tsp. Extra virgin olive oil 2 garlic cloves chopped 1 tsp. fresh ginger peeled and chopped 1 c. yellow onion chopped 1 c. carrots chopped 1 tsp. kosher salt 1 large cauliflower head cut into florets 32 oz. low-sodium vegetable broth 1 c. full-fat coconut milk (shake well in advance) 2 tbsp. red curry paste 1 4 c. fresh cilantro chopped Flaky sea salt 1.In a small skillet, dry toast pepitas on low heat until golden brown, about 2 minutes. Set aside. 2.In a large pot over medium-low heat, heat olive oil. Add garlic, ginger, onion, carrots, and salt. Cook for 5 minutes. 3.Add cauliflower, broth, coconut milk, and curry paste. Stir well, bring to a boil, and then simmer for 20 minutes. Blend with an immersion blender until smooth. 4.Garnish with toasted pepitas, cilantro, and flaky sea salt. Serve immediately. 16

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