7 DAY PURE PLANTS CHALLENGE!

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1 RAW AND FREE 7 DAY PURE PLANTS CHALLENGE! YAHOOO!!! It s so epic to be sharing a week of pure plant eating with you! I hope you have fun exploring new, whole foods and enjoy the goodness of pure plants with either yourself or your loved ones - your body will love you for it! Eating the rainbow in naturally growing food provides us with everything we need to live a robust and healthy life! The goal is to eat plant-based food for 7 days with no processed food and an emphasis on raw fruit and vegetables. You could try eating a little like this - raw food during the day (smoothies, salads etc) with a cooked/raw meal for dinner. If you are new to veganism or have small children, warming foods may be better for you. Or you may choose to go 100% raw which will be so incredible for your health! Either way, the focus is to eat a super clean diet of pure plants, feel the incredible benefits and hopefully this could kick start your plant-based journey.

2 A key thing to plant based living (especially raw) is being prepared, stocking up on lots of fruit and vegetables will make it so much easier to avoid reaching for other food! One thing to remember is to eat eat eat! Don t let yourself get hungry! There are no rules on how much you should eat, listen to your body and eat when you need to. Try to choose healthy, non processed snacks such as fruits or smoothies. Mono meals are a great way of snacking and are amazing for digestion and nutrient absorption. Don t be afraid of eating too much fruit or an over-sized bowl of salad - this is the kind of food that doesn't send you to the couch! Visiting your local weekend markets, and buying things in bulk (like bananas, trust me you can never have too many!) for the freezer are good ways of saving money and buying organic and in-season produce is always best when you can. Below I ve created a 7 Day Meal Plan which includes all gluten free and vegan recipes as a guide to help you. You could follow this plan, mix it up, swap things around, use one or two recipes or completely do your own thing! I ve also included raw snack/treat recipes, a few child friendly recipes and some pantry and produce staples. Let s connect - share your food pics, recipes, ideas, stories or just anything, I would looooove to see some of your food and family vibes by tagging your posts with #7dayspureplants And lastly, have fun!! Enjoy this experience especially if it s something completely new to you! You never know where it may lead you, it could be the beginning of something epic! If you re doing this challenge as a family, try to get everyone involved! I find my kiddies often eat more when they help me prepare the food. Thank you so much for joining in and giving your body, mind and soul some plant-based love for the week! I think your all super rad and I m so stoked to connect! Peace and love from us xx

3 7 DAY MEAL PLAN BREAKFAST LUNCH DINNER MONDAY Berry Smoothie Mediterranean Lettuce Wraps Mexican Night! Naked Burrito bowl** TUESDAY Green Smoothie Mango Nicecream with Fresh Fruit and Rawnola Brown Rice Raw Green Thai Salad WEDNESDAY Mono Meal Raw Zucchini Pasta Salad Vegan Pumpkin Soup THURSDAY Tropical Smoothie Rice Paper Rolls with Peanut Thai Dip FRIDAY Berry Smoothie Acai bowl with Fresh Fruit and Rawnola SATURDAY Mono meal Raw Broccoli Salad in a Creamy Cashew Dressing** SUNDAY Tropical smoothie Berry Smoothie Bowl with Fresh Fruit and Rawnola Buddha Bowl with Smashed Curried Sweet Potato Almond Crunch Coleslaw with Homemade Wedges Raw Pad Thai Noodle Salad Mexican Night! Guacamole and Black Bean Salad See recipes for meal plan below ** Cashew nuts need to be pre soaked for this recipe SNACKS The goal is to eliminate all processed food Try to snack on fresh fruit or vegetable juices, smoothies, nuts and seeds. Drink plenty of water, try for 2 Litres per day and if you can, begin your day with a glass of lemon water. A mono meal is another great snack. Choose one single type of fruit, for example a watermelon, papaya or mango and eat as much as you like until you are full! This is amazing for digestion and nutrient absorption!

4 SMOOTHIES & SMOOTHIE BOWLS Berry Smoothie 1 Banana 1 cup organic frozen berries 1 medjool date 1/2-1 cup water or coconut water 2 tbs hemp seeds or coconut yoghurt Blend until smooth and serve. Green Smoothie 1 Banana 1 cup fresh spinach 1/2 cup frozen mango 1/4 cup fresh mint 1 medjool date 1/2-1 cup coconut water Blend until smooth and serve. Tropical Smoothie 1 banana 1 orange 1/2 cup frozen mango 1/2 cup fresh pineapple 1 passionfruit 1/2 cup water Ice Blend until smooth and serve. Acai Bowl 2 packets of organic pure Acai 2 cup frozen bananas 1 cup coconut water Blend until smooth in a high speed blender. You will need to use a blending stick to ensure a thick and easier blend. Top with rawnola, coconut flakes and fresh fruit (strawberries, banana, mango) Eat straight away and Enjoy! Mango Nice Cream with Rawnola 1 cup frozen banana 2 cups frozen mango 1 tbs pure maple syrup 1/4 cup coconut water Let the fruit defrost a few mins then blend in a high speed/ power blender until smooth - you may need to use a blending stick top with fresh fruit of choice.. Berry Smoothie Bowl 1 large ripe banana 1 cup frozen blueberries 1 cup frozen raspberries 1 tbs pure maple syrup 1/2-1 cup coco water Blend all ingredients until smooth. Top with rawnola, coconut flakes and fresh fruit (strawberries, blueberries, banana, mango) Enjoy! RAWNOLA 1 cup dates 1 cup gluten free oats 1 shredded coconut Blend all ingredients in a food processor until combined, crumble onto nice cream. Rawnola also makes an epic snack!

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6 LUNCHES Mediterranean Lettuce Wraps 1 diced tomato 1/4 cup parsley 1/4 cup diced red onion 1/4 cup diced red capsicum 1/2 cup hemp seeds 1 clove garlic, grated 1 tbs sliced black olives 1/2 lemon, juiced Salt and Pepper to taste if desired Combine all above ingredients and serve in large cos lettuce leaves, topped with natural hummus and sweet chilli sauce. Raw Broccoli Salad in a Creamy Cashew Dressing Serves cups raw broccoli (2 broccoli heads) 1 cup raw sunflower seeds 1 cup raisins 1/2 finely diced red onion 1/4 cup chopped spring onions Mix all ingredients in a salad bowl. Cashew Dressing 1 cup cashews (soaked for at least an hour or 2) 1/3 cup filtered water 1 1/2 tablespoons apple cider vinegar 2 tablespoons maple syrup 1 large clove garlic, chopped 1 teaspoon mustard 1 tablespoon chopped spring onion 1 lemon, squeezed Sprinkle of sea salt Place all ingredients into a blender and blend until smooth. Pour and stir into salad. Raw Zucchini Pasta Serves green zucchini's, spiralized 3 yellow zucchini's, spiralized 1 green capsicum, diced into small cubes 1/2 cup spring onions 1/2 cup fresh parsley 1/4 cup toasted pine nuts and sesame seeds Combine all ingredients Creamy Parsley Dressing 1 cup fresh parsley 1/3 cup almond butter 1/3 cup water 2 small garlic cloves, diced Juice of 1 large lemon 1 tsp lemon zest 1 tbs pure maple Blend all ingredients and mix through salad. Thai Rice Paper Rolls Serves 2-4 Rice paper sheets 1 red capsicum 1 cup coriander 1 avocado 1 cup cucumber, sliced into strips 1 carrot, julienne cut 2 cups lettuce Slice the following ingredients into strips and create rice paper wraps. Peanut Thai Dip 1/4 cup natural peanut butter 1/4 cup water 2 tbsp good quality soy sauce 2 tbsp rice vinegar or apple cider 1 tbsp coconut sugar 1 crushed garlic 1 squeezed lime Blend all ingredients until combined and smooth.

7 DINNERS Naked Burrito Bowl Serves 4 2 cups cooked brown rice 1 BPA free can black beans 1 red capsicum, cubed 3 diced tomatoes 1 cup of corn 1 cup diced cucumber 4 cups shredded lettuce 2 large avocados, smashed Place all food on a platter, grab plates and create a your own.. top with salsa and cashew sour cream. CHUNKY SALSA 4 large tomatoes 2 gloves garlic, chopped 1/2 red onion, chopped 1 lime, juiced 1 large handful of fresh coriander 1/2-1 tsp chopped red chilli (optional) 1/2 tsp sea salt Blend all ingredients for around 5 seconds! NOTE... do not over blend or you'll end up with a soup haha.. Start with a few seconds and see how you go.. you want it chunky! CASHEW SOUR CREAM 1 1/2 cups raw cashews, soaked overnight OR soak in boiling water for 1 hour 3/4 cup filtered water 3 tbs fresh lemon juice 2 tsp apple cider vinegar 1 small clove garlic, finely chopped Blend all ingredients in a food processor until completely smooth just like sour cream! Place in the fridge to firm up! Brown Rice Raw Green Thai Salad Serves 4 1 and 1/2 cups cooked organic brown rice 2 cups raw chopped broccoli 1 cup fresh red capsicum, diced 1 cup fresh snow peas (or frozen peas) 1/2 cup chopped pea sprouts 1/2 cup fresh coriander 1/4 cup chopped unsalted raw peanuts Mix all ingredients together Green Thai Dressing 1 cup coconut cream 2 tbs pure maple 2 tbs natural green thai curry paste 1 tbs fresh lemongrass, finely chopped 1 tsp fresh ginger, finely chopped Whisk all ingredients together, taste and adjust if needed.

8 Buddha Bowl with Curried Smashed Sweet Potato Almond Crunch Coleslaw with Homemade Wedges Serves 4 Buddha Bowl Greens 1 cup fresh rocket greens 1 cup baby spinach leaves 1 cup raw green beans 1/2 cup fresh coriander 1/2 an avocado, sliced Smashed Curried Sweet Potatoes 2 cups sweet potato 1/2 red onion, diced 2 cloves garlic 1/2 cup fresh spinach leaves, chopped 1/4 cup mushrooms, diced 1/4 cup frozen peas 1 tbs pure maple 1 tbs ground coriander 1 tsp tumeric powder 1/2 tsp curry powder Sesame seeds Peel and chop the sweet potatoes into cubes. Steam until soft. Sauté the onion, garlic, mushroom. Add the spinach, peas, ground coriander, tumeric, and curry powder and mix in for a few minutes. Lightly mash the sweet potato leaving a few small chunks... add to the vege mix with the pure maple and roughly mix until combined. Create your buddha bowl!! Coleslaw 2 cups shredded red cabbage 2 large carrots, jullienne 2 courgettes, spiralized 1/2 cup diced red onions 1/2 cup raisins 1/2 cup crushed almonds Combine all ingredients in a salad bowl Sweet n' Zesty Almond Dressing 1/4 cup almond butter Juice of 1 large lemon Juice of 1 large lime 1 clove garlic, crushed 2 tbs pure maple 2-3 tbs water (depending on how much juice the citrus fruit have, start with 2 tbs and add another if to thick) Blend all ingredients until smooth. Add to the salad and mix through. WEDGES 10 red skin or sweet potatoes Cut the potatoes into wedges and season with herbs of choice - my favs are sweet basil, rosemary, oregano and sweet paprika! Bake until golden and crispy. Serve with coleslaw.

9 Vegan Pumpkin Soup Serves 4 2 baby butternut pumpkins, cubed (approx 7-8 cups) 2 large red Sweet Potatoes, cubed Approx 8 cups water 2 brown onions, diced 2 small whole garlics (approx 16 cloves!) diced Approx 5cm piece of fresh ginger, chopped 1 large peeled and cored apple (or 2 small ones) cubed 3 tbs pure maple 1 tbs natural curry powder 1 tbs cinnamon 1 tsp cumin 1 tsp tumeric 1/2 tsp nutmeg Saute the onions, garlic and ginger for 5 mins then add all ingredients into a large pot. Once boiling, put on low heat and simmer for 30 mins. Blend until smooth and if desired add coconut cream while blending! Raw Pad Thai Salad Serves cups red cabbage, shredded 1 cup red capsicum 2 spiralized zucchinis 2 julienne cut carrots 1 cup edamame beans 1/2 cup spring onions 1 cup mung beans Black and white raw sesame seeds Lime Thai Dressing 1/4 cup raw almond butter 1 clove garlic, chopped 2 tbs fresh lime juice 2 tbs tamari (soy sauce) 2 tbs filtered water 2 and 1/2 tbs pure maple 1/2 tbs sesame oil 1 tsp freshly grated ginger Blend all ingredients for a few seconds until combined. Mix through salad and serve. Guacamole Mexican Salad Serves 4 3 cups cos lettuce 2 cups corn off cob 1 can either black beans or kidney beans 1 red capsicum, cubed 1/2 cup cucumber, cubed 2 large chopped tomatoes 1/2 cup sliced spring onion 1/4 cup sliced red onion Mix all ingredients together in a salad bowl.. Guacamole Dressing 1 cup fresh coriander 1 1/2 large avocados, mashed 3 cloves garlic, crushed 3 tbs olive oil 1-2 tbs pure maple Juice of 1 small lemon Juice of 1 lime Optional - 1/2 tsp sea salt Place all ingredients in a bowl and mix well... Pour over salad and gently mix through. Serve alone or with black bean noodles and fresh slices of avocado.

10 RAW SNACKS & TREATS Raw Cacao Bliss Balls 1 and 1/3 cups dates 1 cup shredded coconut 1 cup oats 1/2 cup almonds 1/2 cup hemp seeds 1/4 cup cacao powder 1/4 cup chia seeds 1/4 cup pumpkin seeds 1/4 cup coconut oil Place all ingredients in a food processor and blend. Roll into balls, then into organic shredded coconut.. If to sticky/ oily add more dry ingredients, if to dry add a tad more coconut oil. Store in fridge or freezer. Raw Vegan Chocolate Fudge 1/3 cup pure maple syrup OR coconut nectar 1/2 cup coconut oil 1/2 cup cacao powder 2 tbsp cacao nibs (optional) Melt the coconut oil then combine all ingredients together stirring until mixed. Line a square/rectangle dish with baking paper and evenly pour in the mixture. Place in fridge for a few hours until set. Cut into squares. Store in fridge or freezer. Macadamia Salted Caramel Bliss Balls 1 cup dates 1 cup raw macadamias 1/2 cup coconut oil, melted 1/2 cup pure maple syrup 1/4 cup shredded coconut 2 tbsp tahini 2 tsp vanilla extract Sprinkle of sea salt Blend all ingredients in a high speed food processor until combined and smooth.. Spoon into a bowl and place in the freezer for 30 mins or until firm enough to roll into balls! Roll in either shredded coconut, sesame seeds or crushed peanuts. Store in fridge or freezer. Apricot, Ginger & Cacao Balls 2 cups dates (soak in warm water for 15 mins) 1 cup dried apricots 1 cup raw cashews 2/3 cup desiccated coconut 1/3 cup cacao nibs 1/4 cup coconut oil 2 tbs coconut sugar 2 tbs ground ginger 2 tbs cacao powder Blend all ingredients in a food processor until mostly blended and smooth (leave little chunks of nuts etc) If to dry, add a little more coconut oil. Roll into balls and then into coconut! Store in fridge or freezer. Mango Chia Pudding 2 cups fresh or frozen mango 1 1/2 cups coconut milk 1/2 cup nut/rice milk 2 tbs pure maple Blend until smooth. Pour into a large bowl then add 1/3 cup chia seeds and mix well. Cover and place in the fridge overnight. Serve with fresh mango and coconut flakes.

11 CHILD FRIENDLY IDEAS Chickpea Pizza Gluten Free 3 cups organic chickpea (besan) flour 3 cups filtered water 2 tbs olive oil 2 tsp onion powder 1 tsp garlic powder 2 tsp dried oregano Place the chickpea flour in a mixing bowl and slowly add the 3 cups of water while stirring to avoid clumps. Next add all other ingredients and mix well until combined. Brush a baking tray with sides with olive oil and evenly pour mixture in. Bake for 15 minutes then top with ya fav raw (or cooked) ingredients! I put basil pesto, sliced red onions, spring onions, cherry tomatoes, black olives, pine nuts, radish, sprouts, spinach leaves, avocado and dollops of hummus!! Vegan Mac Cheese Pasta Gluten Free Raw Vegan Cheese Sauce 1 cup soaked cashews (soak overnight or in boiling water from the jug for at least an hour or so) 1/2 cup nut milk 2 tbs nutritional yeast 1 tsp capers Blend until smooth! Double to serve more than 3! Mix through gluten free pasta (brown rice pasta, quinoa pasta etc) Serve with salad. Basil Pesto Noodles Gluten Free Creamy Vegan Basil Pesto 1/4 cup nutritional yeast 2 cloves garlic, minced 1/3 cup macadamia nuts 1/4 cup pine nuts 6 cups packed basil leaves 2/3 cup olive oil 1 tablespoon fresh lemon juice Add all ingredients except the basil, lemon juice and olive oil to the food processor and give a quick whizz, (about 10 seconds). Next add the basil leaves, lemon juice and olive oil. Blend for seconds or until everything is smooth and combined. Mix through Gluten Free Noodles (Edamame Noodles, Rice Noodles etc)

12 PERSONAL PRODUCE & PANTRY STAPLES PRODUCE Avocados Ripe bananas Frozen ripe bananas Frozen berries Frozen mango Frozen Acai Lemons Limes Blueberries Strawberries Passionfruit Mangoes Watermelon Papaya Apples Oranges Pineapple Sprouts (pea, sunflower, buckwheat, radish etc) Broccoli Cucumber Tomatoes Mushrooms Zucchini Rocket Lettuce Spinach Kale Beetroot Carrots Parsley, Mint, Basil, Coriander Sweet potato Red skin potato Red onion Garlic Ginger PANTRY Raw almond butter Organic olive oil (good quality) Sesame oil Coconut oil Tamari Tahini Quinoa Brown rice Rice paper Nutritional yeast Balsamic vinegar Apple cider vinegar Pure maple syrup Coconut Flakes Rice, Hemp or Almond milk Medjool Dates Dried figs Raisins Cashews Almonds Macadamias Pine Nuts Cacao powder Hemp seeds Sesame seeds Chia seeds Ground cumin Sweet Paprika Sweet Basil

13 FAVOURITE STAPLES I hope you enjoy the above recipes!! Make sure you tag #7dayspureplants so we can see your creations! These are some of the things we always like to have on hand in our home! Bananas - you can never have to many! Make sure you eat them when they re ripe and spotty. This makes them higher in nutrition and taste so much sweeter! Keep a bunch in the freezer at all times for smoothies, nice cream etc haha! Simply peel them, chop them into chunks, place in a container and freeze! Avocados - avo s are perfect in everything! Especially when craving those extra fats! Organic Frozen Berries - perfect in every smoothie! Frozen Mango - smoothies and nice cream!! Cashew nuts - perfect for dressings, sauces, dips and making raw treats Medjool Dates - perfect for snacking on (highly alkalising), as a sweetener in smoothies or for making sweet treats and bliss balls. Hemp Seeds - an amazing super food, epic in smoothies - makes them nice and creamy! Pure Maple Syrup - favourite sweetener to use in dips, sauces, dressings etc Apple Cider Vinegar - perfect for salad dressings Lemon and Lime - I squeeze one on my salads every single night and love having lemon in my water. Watermelon - a super hydrating and alkalising fruit. Remember to eat melons alone! Raw Almond Butter - love having with my salads, in smoothies and smoothie bowls and for salad dressings. Almonds are one of the most alkalising nuts. Beetroot, Carrot, Baby Spinach Leaves and Red Onion - go-to easy salad or buddha bowl staples Sweet Potatoes - buddha bowl staple! I like to have baked or steamed sweet potato with my salad! They are one of the only cooked foods I eat. Make sure you leave the skins on as this makes them more alkalising.

14 Let food be thy medicine, and medicine be thy food Enjoy, Sophie xx