simplicity a recipe booklet and guide simple ea*ng ea$ng foods in their natural state to sustain vibrant health.

Transcription

1 simplicity a recipe booklet and guide simple ea*ng ea$ng foods in their natural state to sustain vibrant health.

2 Introduc$on This booklet is our reply to friends, family, and loyal customers who have asked for help making it easy to prepare foods in their natural state. To do that we present 32 simple but delicious recipes and two shopping lists containing all their ingredients. Few of them take more than 5 minutes to prepare and you can take the lists with you when you shop. The catch: you ll need three pieces of equipment that you may already have. First, a super blender such as the VitaMix or Blendtec is essen$al. They are expensive but worth it. Worlds more powerful than standard blenders, they can blend foods into perfectly appe$zing consistencies. Second, you ll need a cheese cloth bag if you want to make nut milk. Third, a food processor is helpful but not essen$al to make some of the dips here.

3 Luscious Salads The Classic grape or cherry tomatoes, sliced in half red leaf lesuce or spring mix red grapes, sliced in half handful pine nuts handful walnuts avocado olives Excellent with Basic Balsamic Dressing. Thai Salad red pepper kale shredded carrot avocado red or green cabbage cauliflower handful pumpkin seeds slivered cucumber handful sunflower seeds sprouted wheat berries Amazing with Thai Dressing. Spinach Salad pear spinach sprouted len$ls diced red onion handful pine nuts sundried tomatoes handful sunflower seeds Pairs well with Creamy Avocado Dressing. Don t Let It Go To Waste Vegetable Plate handful pumpkin seeds broccoli sprouted garbanzo beans cauliflower Plus any vegetables and fruits you have so they don t go to waste. Excellent with Agave Lemon Dressing.

4 Dressings Undressed Basic Balsamic Dressing chopped fresh basil (op$onal) ¼ c. balsamic vinegar ½ c. olive oil No need for a blender. Just whisk this one in a cup. Thai Dressing ½ c. olive oil ½ clove garlic juice of ½ lime ½ bunch cilantro small cube of ginger ¼ c. apple cider vinegar 4 dates or agave to taste one inch of lemongrass stalk Blend un$l smooth. Creamy Avocado Dressing 2 tbsp. apple cider vinegar add water for consistency 5 leaves mint (op$onal) 2 tbsp. olive oil ½ avocado Blend un$l smooth. Agave Lemon Dressing ½ cup olive oil juice of ½ lemon 1 tsp. honey or agave ¼ c. white wine vinegar No need for a blender. Just whisk this one in a cup.

5 Cool Soups Tomato Soup herbs to garnish 1 tsp. apple cider vinegar ¼ c. olive oil 1 tsp. lemon juice 1/3 carrot 1 large tomato 1 date Puree in blender. Turn this into a gazpacho by adding diced cucumber at the end. Broccoli Avocado Soup 2 dates ½ avocado 3 tbsp. olive oil lime juice to taste ½ c. chopped broccoli 1 tsp. apple cider vinegar 1 tbsp. chopped cilantro (op$onal) Delicious and creamy, but you have to like broccoli to enjoy this one! Carrot Ginger Soup dash cayenne pepper ½ tsp. fresh ginger 2 tbsp. olive oil 2 carrots 2 dates Celery Avocado Soup 2 dates 1 avocado 1 2 stalks celery 2 tbsp. lemon juice Puree in blender.

6 Smoothies, Shakes, and Other Drinks Chocolate Shake 2 tbsp. cacao powder 1 tbsp. agave nectar 1 tbsp. coconut oil ½ c. almond milk 1 large banana 1 c. ice cubes ½ tsp. vanilla Strawberry Cooler 10 strawberries 1 slice orange 1 c. ice cubes ¼ c. water Cantaloupe Cooler 1 c. ice cubes 1 c. cantaloupe agave to sweeten (op$onal) Nut Milk 1 2 c. raw almonds or brazil nuts 4 5 c. water vanilla and agave nectar (op$onal) Nut milk is amazing with kaia foods organic buckwheat granola! Soak the nuts in a bowl for 8 hours. Acer 8 hours, rinse the nuts and blend them on high for 2 minutes with the water. Strain this mixture through a cheesecloth bag, squeezing it by hand to quicken the flow of liquid.

7 More Smoothies, Shakes, and Other Drinks Creamy Green Smoothie ½ bunch spinach or other greens 1 ripe pear or 4 dates ½ c. nut milk 1 banana ice cubes Sunrise Smoothie ginger 1 orange 1 banana 1 roma tomato Tart Green Smoothie 3 dates 1 orange 1 banana ice cubes ½ cup water lime juice to taste small chunk of ginger 1 3 leaves kale or other greens Berry Bliss Smoothie orange juice or nut milk handful goji berries frozen berries 1 banana

8 Dips, Etc. Guacamole sea salt 2 avocadoes ½ clove garlic juice of ½ lime or lemon cayenne pepper to taste Combine in a food processor. Excellent with fresh veggies. Pesto ½ clove garlic 1 bunch basil ½ cup olive oil ¼ cup pine nuts or walnuts Combine in a food processor. Excellent with fresh veggies. Applesauce 2 apples fresh ginger dash of nutmeg dash of cinnamon Puree in a food processor. Hummus ½ cup olive oil salt and pepper to taste 1 2 tbsp fresh lemon juice ½ cup hulled sesame seeds 1.5 cups sprouted garbanzo beans Combine in a food processor. Excellent with fresh veggies. Chocolate Pudding 4 dates 1 banana 1 avocado ½ tsp. vanilla 2 3 tbsp. cacao powder Blend un$l smooth and top with fresh berries.

9 Shopping List The Pantry Nuts & Seeds Walnuts Almonds Pine Nuts Brazil Nuts Pumpkin Seeds Sunflower Seeds Oils and Vinegars Coconut Oil Balsamic Vinegar Apple Cider Vinegar White Wine Vinegar Olive Oil (extra virgin) Simple Trail Mix Once your pantry is stocked, it s a cinch to make delicious trail mix snack to take with you on the go. Just mix together any of the nuts, seeds, and dried fruits! Dried Fruits Dates Goji berries Raisins Sundried Tomatoes Beans & Grains for Sprou*ng* Len$ls Wheat Berries Garbanzo Beans Etc. Agave Nectar Sea Salt Cayenne Vanilla Extract Pepper Cacao powder *Sprou*ng Is Simple and Nutri*ous You can sprout all the beans, grains, nuts & seeds here. Simply rinse and submerse in water for 12 hours. Rinse again and let sit for more hours at room temperature, keeping them slightly moist by keeping them in a jar. Then rinse and store in the refrigerator un$l ready to eat. Sprouts are easier to digest and contain more nutri$ve value than their dormant counterparts.

10 Shopping List Fresh Produce Veggies & Greens Basil Broccoli Cabbage, red or green Carrots Cauliflower Cilantro Garlic Ginger Kale Onions Red Leaf LeSuce Spinach Spring Mix Fruits Apples Avocados Bananas Cucumber Grapes, Red Lemons Limes Olives Oranges Red Pepper Tomatoes

11 Where and How to Shop? Where to Shop? Many pantry items can be found at great prices at Trader Joe s, Whole Foods, and even Costco. In San Francisco, we love to stock up at Rainbow Grocery (one of our first stores!) which has an amazing bulk sec$on and a friendly staff. How to Shop? It s ideal to eat a diet rich in organic, seasonal, local, and plant based foods. This pasern of ea$ng is beser for the environment, the local economy, and your health. Use these as your guideposts while shopping and try to improve your purchasing paserns over $me. That said, there are reali$es as to where many of us live and what many of us can afford. And there are complexi$es are local, seasonal, non organic avocados from the farmer s market that you had to drive 10 miles to reach beser than out of season organic avocados from overseas that you grabbed at the corner store within walking distance? Try to make responsible choices, but don t stress yourself out with rigid adherence to dogma$c rules. Just do your best to take care of yourself and the planet by living and ea$ng simply!