Week 1. Afternoon: Pumpkin Seed Pesto Salad

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1 Recipes

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: Strawberry Mint Smoothie Snack: Chia Pudding Afternoon: Pumpkin Pesto Wrap Snack: Blueberry Muffin Bites Evening: Classic Italian Pasta Day #2 Smoothie: Strawberry Mint Smoothie Snack: Chia Pudding Afternoon: Pesto Marinara Snack: Blueberry Muffin Bites Evening: Tu no Wrap & Red Bell Pepper Miso Soup Soak 1/4 cup oats this evening for tomorrow morning snack. Day #3 Smoothie: Kiwi Kale Smoothie Snack: Maple Walnut Oats Afternoon: Tu no Wrap Snack: Roman Cookies Evening: Sunflower Avo Bliss & Spinach Soup 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 the list of nuts. Smoothie: Kiwi Kale Smoothie Snack: Maple Walnut Oats Afternoon: Pumpkin Seed Pesto Salad Snack: Roman Cookies Evening: Veggie Power Pasta Prep For Day 5-7: This prep session covers your base recipes for the next 3 days. Day #5 Smoothie: Blueberry Beet Cleanser Smoothie Snack: Banana Coconut Chia Parfait Afternoon: Mediterranean Crunch Salad Snack: Sprouted Lentil Dip & Veggies Evening: Marinated Veggies & Tabouli Salad Day #6 Smoothie: Blueberry Beet Cleanser Smoothie Snack: Banana Coconut Chia Parfait Afternoon: Tabouli Wrap Snack: Sprouted Lentil Dip & Veggies Evening: Romaine Falafel Wrap & Curry Soup Day #7 SHOPPING DAY FOR NEXT WEEK Soak nuts in the morning for even prep: See next weeks day 1-4 evening prep for the list of nuts. Smoothie: Berry Crunch Smoothie Bowl Snack: Tropical Chia Salad Afternoon: Romaine Falafel Wrap Snack: Tabouli Wrap Evening: Salad Party & Cookie Dough Shake Prep For Day 5-7: This prep session covers your base recipes for the next 3 days. 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 cup sun-dried tomatoes, soaked 1 hour to all day 1/4 cup pumpkin seeds, soaked 2 hours to all day 1/2 cup sunflower seeds, soaked 2 hours to all day 1 cup dry lentils, place in glass container with water, cover and soak for 8 hours on counter or fridge. (these will be sprouted for the Sprouted Lentil Dip on Day 4) 1 cup your choice of raw nuts or seeds, optional (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. #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. #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 #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: Miso Mayo 1/4 cup olive oil 1 Tbsp coconut vinegar 1 Tbsp nutritional yeast 1 Tbsp white miso 1 tsp lemon juice 1/2 tsp honey 1/2 garlic clove (add more to taste) sea salt (pinch to taste) cayenne (pinch to taste) 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. #6: Tomato Arugula Salad 3 cup tomatoes, diced 1 cup yellow onion, diced 2 cup fresh arugula 1 tablespoon olive oil pinch sea salt pinch black pepper 1. Dice and seed tomatoes. 2. Finely dice and add salt to onions. 3. Chop basil and combine with tomato and onion. 4. Add olive oil and mix. 5. Place in a sealed container, label, date, and refrigerate. Consume within seven days. #7: Sun-dried Marinara 2/3 cup sun-dried tomato (soaked for 1 hour or more) 3 Tbsp soak water 2/3 cup tomatoes (chopped) 3 Tbsp onion (diced) 2/3 Tbsp dulse flakes (optional) 1/2 Tbsp miso (optional) 1/16 tsp salt (add more to taste) 1. Blend ingredients until smooth. 2. Taste before serving and adjust flavor by adding more herbs or salt. #8: Pumpkin Seed Pesto 1/4 cup pumpkin seeds, 1. Place ingredients in the food soaked for 2 hours or more processor and combine. 1 cup fresh basil packed 2. Add olive oil while the food 2 Tbsp olive oil processor is running. 1 tablespoon lemon juice 3. Adjust olive oil to taste. 1/2 tablespoon miso (organic, 4. Place in a sealed container, unpasteurized) label, date, and refrigerate. 1/8 teaspoon salt or to taste Consume within seven days. 1 clove garlic (optional) 1 tablespoons nutritional yeast (optional) 4

5 Prep Session For Days 1-4 #11: Prep Lentils For Sprouting #9: Vegan Tuna 1/2 cup sunflower seeds, soaked at least 2 hours or more 1/2 tablespoon lemon juice 1/2 tablespoon olive oil 1/2 tablespoon water 1/4 teaspoon paprika 1/4 teaspoon salt or to taste 2 Tbsp red onion, diced 3 Tbsp celery, diced 1/4 tablespoon miso (optional) 1/2 tablespoon dulse flakes (optional) 1 tablespoon capers; add at end (optional) #10: Blueberry Muffin Bites Time: 20 min 1/4 cup oat flour (to make, simply process oats in a coffee grinder or food processor) 3 tablespoon dried blueberries 1/8 teaspoon cinnamon pinch 0f sea salt 1 tablespoon almond butter (you can use a different nut butter if you would like) 1/2 tablespoon honey Almond milk (adjust amount to get the right dough consistency) 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 mix in 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. Mix together ingredients. Continue mixing until the it s almost crumbly 2. Roll into 1/2 inch balls. If dough is too sticky, roll the balls in a little oat flour and before shaping the balls in your palms. 3. Enjoy immediately as a dessert or refrigerate for 30 minutes. 4. Consume within five days. 1. Rinse 1 cup dry lentils a couple times and place into a glass jar and fill with filtered water. 2. Place in fridge or on counter and let soak for 8-12 hours. 3. After soaking rinse and drain a couple times. 4. Place lentils on sprouting tray or in a container with holes on the bottom. Cover the top with a paper towel and rubber band. You can also use the same glass container you soaked with, just tip the container 45% so the excess water can drain through the paper towel times a day rinse and spin/shake excess water out. 6. After 2-3 days the sprouts should have little tails. They should be ready by Day 4 prep session. #12: 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 desired time or for at least a 3-4 hours. Then, blend them with a little salt, dates, and vanilla, strain it, and enjoy the remaining liquid for a delicious beverage; it s much better than storebought 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 Instructions 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 and into a glass container. 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. 5

6 Day 1 - Morning Smoothie 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! 6

7 Day 1 - Morning Snack Simple Chia Pudding Time: 5 min Servings: 1 To keep it easy, this recipe will also be used tomorrow morning. Consider doubling the recipe and refrigerating half of it to make tomorrow morning s snack a breeze. 1/2 cup unsweetened almond 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 vinilla 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. 7

8 Day 1 - Afternoon Pumpkin Seed Pesto Wrap Time: 31 Seconds Servings: 1 2 collard leaves 1/2 cucumber (sliced) 1/2 avocado (sliced) 2 Tbsp homemade pumpkin seed pesto 1/2 cup homemade tomato arugula salad 1. Wash and dry collard leaves. 2. Cut the stems where the leaf stops and de-vein the stem so it is thin like the leaf. 3. De-veining collard green 4. Add pesto along bottom edge of collard leaves. 5. Add Tomato Basil Salad along the bottom. 6. Add cucumber and avocado slices on top. 7. Roll it up to enjoy now or later! Future meals will use some of these recipes, so save 1/2 cup of the Tomato Basil Salad and 1/3 of the Pumpkin Seed Pesto. 8

9 Day 1 - Afternoon Snack Blueberry Muffin Bites Time: minutes Amount: 8-10 Bites 1/4 cup oat flour (to make oat flour, simply process oats in a coffee grinder) 2 tablespoon dried blueberries 1/8 teaspoon cinnamon pinch 0f sea salt 1 tablespoon almond butter (you can use a different nut butter if you prefer) 1/2 tablespoon honey Almond milk (you will adjust amount to get the right consistency) 1. Mix together oat flour, cinnamon, blueberries, and sea salt, then add honey and almond butter. Continue mixing until the it s almost crumbly (it may be easier if you use your hands). 2. Add almond milk to the mixture until you make a nice dough texture (after adding milk, it s easier to use a fork). 3. Roll into 1/2 inch balls. If dough is too sticky, roll the balls in a little oat flour and before shaping the balls in your palms. 4. Enjoy immediately as a dessert or refrigerate for 30 minutes for 30 minutes. Eat as a snack anytime. 5. Consume within five days. 9

10 Day 1 - Evening Classic Italian Pasta Time: 10 min Servings: 1 While the spiralizer is out, make enough for two meals. Tomorrow s lunch will include zucchini noodles, so place your extras in a container and refrigerate. 2-3 zucchinis OR yellow squash 1/2 cup homemade Sun-dried Marinara 1 tablespoon nutritional yeast 2 Tbsp sunflower seeds 2 Tbsp pumpkin seeds 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 marinara and lightly combine. 4. Sprinkle nutritional yeast and sunflower seeds on top (optional). Try to use no more then a 1/2 cup of the Sun-dried Marinara; the other half will be used for tomorrow s lunch. 10

11 Day 2 - Morning Smoothie 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! 11

12 Day 2 - Morning Snack Simple Chia Pudding Time: 5 min Servings: 1 1/2 cup unsweetened almond 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 vinilla 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. 12

13 Day 2 - Afternoon Pesto Marinara Pasta Time: min Servings: 1 2 zucchinis 3 Tbsp homemade pumpkin seed pesto 1/2 cup homemade sun-dried marinara 2 Tbsp nutritional yeast (optional) 4 basil leaves (optional) 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. Mix together the Pumpkin Seed Pesto and Sundried Tomato Marinara. 3. Place noodles in a bowl or plate. 4. Add desired amount of pesto marinara and lightly combine. 5. Sprinkle nutritional yeast on top for a healthy, cheesy flavor (optional). 6. Top with nutritional yeast and decorate with basil (optional). More than one meal includes Pumpkin Seed Pesto, so use no more then half of the recipe. 13

14 Day 2 - Afternoon Snack Blueberry Muffin Bites Time: minutes Amount: 8-10 Bites 1/4 cup oat flour (to make oat flour, simply process oats in a coffee grinder) 2 tablespoon dried blueberries 1/8 teaspoon cinnamon pinch 0f sea salt 1 tablespoon almond butter (you can use a different nut butter if you prefer) 1/2 tablespoon honey Almond milk (you will adjust amount to get the right consistency) 1. Mix together oat flour, cinnamon, blueberries, and sea salt, then add honey and almond butter. Continue mixing until the it s almost crumbly (it may be easier if you use your hands). 2. Add almond milk to the mixture until you make a nice dough texture (after adding milk, it s easier to use a fork). 3. Roll into 1/2 inch balls. If dough is too sticky, roll the balls in a little oat flour and before shaping the balls in your palms. 4. Enjoy immediately as a dessert or refrigerate for 30 minutes for 30 minutes. Eat as a snack anytime. 5. Consume within five days. 14

15 Day 2 - Evening Tu no Wrap & Bell Pepper Miso Soup Time: 20 min Servings: 1 Tu no Wrap We suggest to doubling the Tu no Wrap recipe and making enough for tomorrow s lunch. 1 collard leaf 1 handful sprouts 1/4 cup carrots (shredded ) 2 slices tomatoes 1 1/2 Tbsp homemade tu'no 1 Tbsp homemade miso mayo (optional) 3 slices cucumber (optional) 1. Wash and dry collard leaves. 2. Cut the stems where the leaf stops and devein the stem so it is thin like the leaf. 3. Place leaves down separately (for small wraps) or stack them with two next to each other and the third leaf in the center and on the top (for a large wrap). 4. Add your desired amount of Tu no on the bottom. 5. Add sprouts, carrots, and tomatoes on top of Tu no. 6. Add your homemade Miso Mayo on top. 7. Roll collard green into a burrito and enjoy. Bell Pepper Miso Soup Soup 2 cup water 2 Tbsp miso 1/2 cup red bell pepper (chopped) 1 garlic clove 1 tsp coconut vinegar salt (to taste) 1/2 Tbsp honey (optional Veggies for the Soup 1/2 cup mushrooms 1/4 cup green onions 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 and enjoy. 15

16 Day 3 - Morning Smoothie Kiwi Kale Smoothie 1 handful kale, chopped 1 pear, cored and stemmed 2 kiwis, peeled 1 cup unsweetened coconut water 1. Blend all ingredients. Add ice to desired consistency. Enjoy! 16

17 Day 3 - Morning Snack Maple Walnut Oats Time: 5 min Servings: 1 If you soaked 1/2 cup oats last night, then double this recipe and refrigerate half to make tomorrow morning s snack even easier. 1/4 cup raw oats, soaked overnight (steel cut, whole oats, or oat groats) 1/4 cup walnuts 1/2 teaspoon pure vanilla extract 1 tablespoon maple syrup 1/2 cup hot water pinch of cinnamon 2 Tbsp goji berries OR raisins Garnish 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! 2 tablespoon goji berries or raisins a few walnut pieces, chopped 1/2 tablespoon 100% maple syrup, drizzled on top 17

18 Day 3 - Afternoon Tu no Wrap Time: min Servings: 1 2 collard leaves (large) 1 cup sprouts (handful) 1/4 cup shredded carrots 1 tomato (sliced) 1 Tbsp homemade miso mayo 3 Tbsp homemade tu'no 1. Wash and dry collard leaves. 2. Cut the stems where the leaf stops and de-vein the stem so it is thin like the leaf. 3. Place leaves down separately (for small wraps) or stack them with two next to each other and the third in the center and on the top (for a large wrap). 4. Add your desired amount of Tu no on the bottom. 5. Add sprouts, carrots, and tomatoes on top of Tu no. 6. Add your Homemade Miso Mayo on top. 7. Roll collard green into a burrito and enjoy. This was the last meal with Tu no and Miso Mayo, so you can use the remainder however you like. You can eat any leftovers with another meal, save it for the salad party at the end of the week, or freeze it for future wraps. The Miso Mayo will be used in a recipe early next week, so you re welcome to freeze it until then. 18

19 Day 3 - Snack Roman Cookies Time: 37 seconds Serving: 3-4 cookies 2 dates, split in half 2 large walnut pieces pinch of salt sprinkled coconut flakes (optional) 1. Stuff a walnut inside each date half. Sprinkle each with a pinch of salt and coconut flakes. 2. Eat as a dessert or as a snack any time. You can slice them half open, remove the seed, place a half walnut inside with some salt and coconut flakes, and squeeze it back together for a date surprise bite for yourself and friends. 3. Store in a sealable container in the fridge. Consume within 10 days. 19

20 Day 3 - Evening Zucchini Spinach Soup & Sunflower Avocado Bliss Time: 10 min Servings: 1 Zucchini Spinach Soup Soup 1 cup zucchini (chopped) 1 cup spinach (lightly packed) 1/2 Tbsp lemon juice 1 Tbsp nutritional yeast 1/2 cup water 1/4 tsp sea salt 2 Tbsp dill (chopped; optional) 1. Blend all ingredients until smooth. 2. For a warm option, heat it on low with a finger in the soup. Stir to keep the bottom from getting too hot; it s ready once your finger is warm. Sunflower Avocado Bliss Soup 1/2 avocado 2 tablespoon raw sunflower seeds pinch of salt pinch of pepper 1 tablespoon lemon juice 1 teaspoon coconut aminos (optional) 1. Place sunflower seed inside of avocado half. 2. Add lemon, salt, and pepper to taste. 3. Add a dab of olive oil and coconut vinegar for an Italian flavor. 20

21 Day 4 - Morning Smoothie Kiwi Kale Smoothie 1 handful kale, chopped 1 pear, cored and stemmed 2 kiwis, peeled 1 cup unsweetened coconut water 1. Blend all ingredients. Add ice to desired consistency. Enjoy! 21

22 Day 4 - Morning Snack Maple Walnut Oats Time: 5 min Servings: 1 If you soaked 1/2 cup oats last night, then double this recipe and refrigerate half to make tomorrow morning s snack even easier. 1/4 cup raw oats, soaked overnight (steel cut, whole oats, or oat groats) 2 Tbsp walnuts 1/2 teaspoon pure vanilla extract 1 tablespoon maple syrup 1/2 cup hot water pinch of cinnamon 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! Garnish 2 tablespoon goji berries or raisins a few walnut pieces, chopped 1/2 tablespoon 100% maple syrup, drizzled on top 22

23 Day 4 - Afternoon Pumpkin Seed Pesto Salad Time: 10 min Servings: 1 2 cups kale (chopped) 1/2 avocado (sliced) 2 Tbsp homemade pumpkin seed pesto 2 cups homemade tomato arugula salad 1. Combine salad ingredients in a bowl. 2. Place Pumpkin Seed Pesto on top of salad and enjoy. This is the last meal with Pumpkin Seed Pesto and Tomato Arugula Salad. You can save leftovers for end-of-week salad party, eat it with some more meals this week, or freeze it for future wraps. 23

24 Day 4 - Afternoon Snack Roman Cookies Time: 37 seconds Serving: 3-4 cookies 2 dates, split in half 2 large walnut pieces pinch of salt sprinkled coconut flakes (optional) 1. Stuff a walnut inside each date half. Sprinkle each with a pinch of salt and coconut flakes. 2. Eat as a dessert or as a snack any time. You can slice them half open, remove the seed, place a half walnut inside with some salt and coconut flakes, and squeeze it back together for a date surprise bite for yourself and friends. 3. Store in a sealable container in the fridge. Consume within 10 days. 24

25 Day 4 - Evening Veggie Power Pasta Soak Time: 20 min Prep Time: 10 min Servings: 1 BBQ Veggies BBQ Marinade 1/4 cup miso (any miso) 1/4 cup orange juice 1 Tbsp extra virgin olive oil 1/2 cup sun dried tomatoes (soaked for 1 hour) 2 Tbsp coconut vinegar (or apple cider vinegar) 1 Tbsp honey 1 tsp tamari 2 garlic cloves 2 tsp fresh ginger (minced) 2 tsp paprika pinch of sea salt Chopped Veggies 1/2 bell pepper, seeded and chopped 1/2 zucchini, chopped 1/4 cup yellow onion, chopped 1 cup mushrooms, chopped 1. Blend BBQ Marinade ingredients until smooth. 2. Mix marinade with chopped ingredients or shake in a sealed container to coat chopped ingredients. 3. Eat half and place the other half in a sealable container for tomorrow s dinner. Label, date, and refrigerate. Veggie Power Pasta Pasta 1 zucchini, spiraled 1 yellow squash, spiraled 1 cup homemade Marinated Veggies 3-5 leaves of fresh basil Topping 1/2 tablespoon pumpkin seeds 1/2 tablespoon sesame seeds 2 tablespoon nutritional yeast 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 Marinated Veggies with marinated sauce for dressing and lightly combine. 4. Sprinkle topping ingredients on top. 5. Decorate with fresh basil (optional). 25

26 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 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. 1/4 cup raw sunflower seeds, soak for 1 hour to overnight 1/4 cup almonds, soak for 1 hour to overnight 1/4 cup cashews, soak for 1 hour to overnight 1 cup of your choice of raw nuts, optional (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. #2: Cashew Hummus Time: 10 min Meals: used in 4 meals 1/4 cup cashews (soaked Place ingredients in a food hours) processor and process until 1 Tbsp sesame seeds they reach your desired 1/2 Tbsp tahini hummus texture. 2 tsp miso (any miso works) 2. Place in a sealable container, 1/2 garlic clove label, date, and refrigerate. 1 Tbsp water Consume within seven days. 1/2 Tbsp lemon juice (or coconut vinegar, or apple cider vinegar) 2 tsp extra virgin olive oil 2 ribs green onions (chopped) sea salt (to taste) #3: Garlic Avocado Dressing Time: 10 min Meals: up to 5 meals 1/2 avocado (seeded) 1. Blend all ingredients until 1/4 cup water smooth. 2 Tbsp olive oil 2. Store dressing in a sealed 1/4 cup onion (diced) container, label, date, and 1/4 cup red bell pepper (diced) refrigerate. Consume 1 Tbsp lemon juice (or coconut within three weeks. vinegar) 1 garlic clove (add one more if it's a small clove) 1/4 cup spinach (small handful, adds color and extra nutrition) 1 tsp miso (optional) sea salt (to taste) 26

27 Prep Session For Days 5-7 #4: Falafel Bites Time: 15 min Meals: used in 3 meals #5: Tabouli Time: 15 min Meals: used in 3 meals 1/4 cup carrots (chopped) 1/4 cup raw sunflower seeds (soaked 1 hour or more) 1 Tbsp yellow onion (diced) 1/4 cup green onion (diced) 1/4 rib celery (diced) 1 Tbsp flax seeds 1/4 Tbsp tamari 1/4 Tbsp lemon juice 1 garlic clove 1/4 Tbsp curry powder sea salt (to taste) 1/2 Tbsp miso (optional) 2 Tbsp sesame seeds (add at the end) 1. Add carrots to food processor and process until it makes a paste. 2. Add sunflower seeds, flax, garlic, and curry powder and process for 30 seconds. 3. Add remaining ingredients (except sesame seeds) and process until reaching desired consistency. 4. Add 1/4 cup of sesame seeds and process for a 5-10 seconds. Place the remainder 1/4 cup of sesame seeds in a bowl. 5. Make falafel mix into small balls, then roll in sesame seeds. 6. Store falafel balls in a sealed container, label, date, and refrigerate or dehydrate at 120 for six hours (this is optional). Consume within seven days. 7. Eat as wraps, with veggies as a dip, or on their own as an energy bite. 1/4 cup almonds (soaked for 2-8 hours) 1/2 head cauliflower small (4" dia) 1 cup parsley (fresh, rinsed, dried and stemmed) 1/2 cup tomato (diced) 1/2 cup cucumber (diced) 1 Tbsp lemon juice 1/2 Tbsp olive oil sea salt (to taste) 1 Tbsp miso (optional; if adding miso, use less salt) 1/4 cup dulse flakes (optional) 1. Cut cauliflower into small chunks and place in a food processor. Process cauliflower into tiny pieces. 2. Transfer cauliflower to an individual bowl and salt lightly. 3. Place almonds into the food processor and process into tiny piece, then add to the large mixing bowl. 4. Place parsley and dulse flakes in the food processor and process into tiny pieces, then add to the large mixing bowl. 5. Dice tomatoes and cucumbers into small pieces and drain juices. Place diced tomatoes and cucumber in the large mixing bowl. 6. Drain any juice from the cauliflower and add to the large mixing bowl. 7. Place the remaining ingredients in the large mixing bowl and mix until combined. 8. Store in a sealed container, label, date, and refrigerate. Consume within five days. 27

28 Prep Session For Days 5-7 #6: Sprouted Lentil Dip Time: 10 min Meals: used in 4 meals 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. Through out the rest of the week add leftover sprouted lentils to your soups, salads and wraps. #7: 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 desired time or for at least a 3-4 hours. Then, blend them with a little salt, dates, and vanilla, strain it, and enjoy the remaining liquid for a delicious beverage; it s much better than storebought 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 Almond 8-12 hours Cashew 2 hours Hazelnut 8 hours Macadamia 8 hours Peanut 8 hours Pecan 4-6 hours Pine Nut 8 hours Walnut 4 hours Brazil no soaking needed Pistachio no soaking needed 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 and into a glass container. 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. What you can use to strain the milk You have many different options, including a cheesecloth, towel, or even a paper towel. The best option is a proper nut milk bag, which you can find for a great deal online. 28

29 Day 5 - Morning Smoothie Berry Beet Liver Cleanser 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) 1. Blend all ingredients. Add ice to desired consistency. Enjoy! 29

30 Day 5 - Morning Snack Banana Coconut Chia Parfait Time: 5 min Servings: 1 To keep it easy, this recipe will also be used tomorrow morning. Consider doubling the recipe and refrigerating half of it to make tomorrow morning s snack a breeze. Banana Coconut 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 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, and enjoy! Parfait 1/4 banana (sliced) 1 Tbsp shredded coconut (unsweetened) 1 walnut (optional, chopped on top) 30

31 Day 5 - Afternoon Mediterranean Crunch Salad Time: 15 min Servings: 1 2 cup kale, chopped 1/2 cup tomato, diced 1 cup carrot, shredded 1/4 cup olives, pitted and halved 1/4 cup bell pepper, chopped pinch of sea salt pinch of cracked black pepper 4 tablespoon homemade Garlic Avocado Dressing 1 homemade Falafel Bites 1. Mix ingredients in a bowl. 2. Toss with homemade dressing. 3. Crumble one or two homemade Falafel Bites on top of the salad. 4. Top with a pinch of salt and pepper. The Falafel Bites are going to be used in three additional meals, so try not to use more than a third here. 31

32 Day 1 - Snack Week 2 Sprouted Lentil Dip & Veggies Time: 43 seconds Servings: 1 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! 32

33 Day 5 - Evening BBQ Veggies & Tabouli Salad Time: 20 Min Servings: 1-1 cup homemade marinated veggies - 1 cup homemade tabouli 1. Quick and easy night! Place your 2 homemade delicious recipes onto a plate and enjoy:) Refer to Day 5-7 prep session for recipe ingredients and instructions. The Tabouli Salad is going to be used in another three meals. Feel free to eat half now, because the other two meals are wraps and won t use as much. 33

34 Day 5 - Morning Smoothie Berry Beet Liver Cleanser 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) 1. Blend all ingredients. Add ice to desired consistency. Enjoy! 34

35 Day 5 - Morning Snack Banana Coconut Chia Parfait Time: 5 min Servings: 1 Banana Coconut 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 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, and enjoy! Parfait 1/4 banana (sliced) 1 Tbsp shredded coconut (unsweetened) 1 walnut (optional, chopped on top) 35

36 Day 6 - Afternoon Tabouli Wrap Time: 10 min Servings: 1 1/4 cucumber, sliced 1/2 bell pepper, sliced 2 collard leaves 2 tablespoon homemade Cashew Hummus 1/2 cup homemade Tabouli 1. Wash and dry collard leaves. 2. Take collard leafs and cut off the stem where the leaf stops and de-vein the stem. 3. Place leaves down separately (for small wraps) or stack them in a line (for a large wrap). 4. Add the desired amount of amazing Hummus & Tabouli in the center of the leaf. 5. Add shredded cucumber (optional). 6. Roll collard green into a burrito to enjoy. The Cashew Hummus and dressing will be used in another three meals, so try to use no more then a quarter of the Hummus and Dressing. The Tabouli is for one more meal, try to save half. 36

37 Day 1 - Snack Week 2 Sprouted Lentil Dip & Veggies Time: 43 seconds Servings: 1 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! 37

38 Day 6 - Evening Falafel Wrap & Curry Soup Time: 20 min Servings: 1 Romaine Falafel Wrap While everything is out we suggest doubling the Romaine Falafel Wrap recipe for tomorrow s lunch. 1 romaine leaf 1/4 cup carrot, shredded 1/4 cup green onion, shredded 1 homemade Falafel Bites 1 tablespoons homemade Garlic Avocado Dressing (optional) 1. Rinse and pat dry three romaine leaves. 2. Place cashew hummus down the middle of each leaf. 3. Place three falafel bites on each leaf. 4. Add shredded carrot or green onion (optional). 5. Roll into a wrap and enjoy. The Cashew Hummus and Dressing is going to be used in another two meals, so try to use no more then a third of the Hummus and Dressing. The Falafel Bites are for one more meal, try to save half. Curry Soup Curry 1/2 avocado (pitted) 1 cups water 1 Tbsp miso 1 tsp curry powder 1 tsp coconut vinegar (or apple cider vinegar) 1/2 garlic clove 1/16 tsp salt 1/2 tsp ginger (fresh, minced) 1/16 tsp cayenne 1 date (pitted; optional) Soup 2 Tbsp carrot (shredded) 2 Tbsp red bell pepper ( 3 thin slices) 2 Tbsp parsley (chopped) 1 Tbsp green onion (chopped) 2 Tbsp tomatoes (diced) 1. Blend Curry until smooth. Add water for a thinner curry broth. 2. Curry can be warmed on the stovetop if desired by placing your finger in the curry with heat on. Stir constantly and remove from stove once it s warm. 3. Soup in a bowl, add curry, and enjoy. 38

39 Day 7 - Morning Smoothie Berry Crunch Smoothie Bowl Bowl : 1 cup spinach 1/2 tablespoon chia seeds 1/2 tablespoon honey 1/2 cup unsweetened almond milk ½ cup blueberries 1/4 banana 1. Blent Bowl. Add ice to reach desired consistency. 2. Place blended deliciousness into a bowl, add toppings, and enjoy Topping: 1/4 banana, sliced 3 Tbsp blueberries 1 tablespoon goji berries or raisins 1 tablespoon unsweetened coconut shavings 3 almond, chopped 39

40 Day 7 - Morning Snack Tropical Chia Salad Time: 5 min Servings: 1 1/2 cup pineapple, cubed 1/2 cup mango, diced 1/2 cup berries, fresh or frozen 1 cup fresh-squeezed orange juice 1 tablespoon chia seeds 1/4 teaspoon cinnamon 1/4 teaspoon vanilla extract pinch sea salt 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. 40

41 Day 7 - Afternoon Romaine Falafel Wrap Time: 10 min Servings: 1 2 romaine leaf 1/2 cup carrot (shredded) 1/2 cup green onion (shredded) 2 Tbsp homemade garlic avocado dressing 2 homemade falafel bites 1. Rinse and pat dry three romaine leaves. 2. Place cashew hummus down the middle of each leaf. 3. Place.5-1 falafel bites on each leaf (ignore picture amount) 4. Add shredded carrot or green onion (optional). 5. Roll into a wrap and enjoy. This was the last meal using Falafel Bites. You can eat the leftovers with another meal or freeze it for another week. The Cashew Hummus and Dressing is for one more meal, so try to use no more than half. 41

42 Day 6 - Snack Tabouli Wrap Time: 10 min Servings: 1 1/4 cucumber (sliced) 1/2 bell pepper (sliced) 2 collard leaf 3/4 cup homemade tabouli 2 Tbsp homemade cashew hummus 1. Wash and dry collard leaves. 2. Take collard leafs and cut off the stem where the leaf stops and de-vein the stem. 3. Place leaves down separately (for small wraps) or stack them in a line (for a large wrap). 4. Add the desired amount of amazing Hummus & Tabouli in the center of the leaf. 5. Add shredded cucumber (optional). 6. Roll collard green into a burrito to enjoy. The Cashew Hummus and dressing will be used in another three meals, so try to use no more then a quarter of the Hummus and Dressing. The Tabouli is for one more meal, try to save half. 42

43 Day 7 - Evening Salad Party Any leftover leafy greens Any leftover salad veggies, chopped Any leftover homemade recipes (Garlic Avocado Dressing, Tabouli, Pesto, Tu no, Miso Mayo, sprouts) Nuts, seeds, and raisins 1. Mix it all together and have a salad party! This was the last meal with Hummus, Tabouli and Garlic Avo Dressing. Enjoy leftovers with another meal or freeze for a future week. Cookie Dough Shake Ice Cream : 1/2 frozen banana, sliced 1/4 cup coconut milk or almond milk 1/2 tablespoon honey 1/2 teaspoon vanilla extract Cookie Dough 1 tablespoon peanuts 1 tablespoon cashews 1 dates, pitted 1 tablespoon unsweetened coconut flakes 1/4 teaspoon vanilla extract 1/4 tablespoon maple syrup 1 tablespoon unsweetened carob chips (added at the end) 1. Place Cookie Dough (except carob chips) into a food processor and pulse until chunky. Add the carob chips at the end and pulse a few times. 2. Remove Cookie Dough from the food processor. Place Ice Cream into food processor and process until creamy. 3. Place ice cream in a bowl, make little balls out of the cookie dough, and mix in desired amount of cookie dough. 4. Enjoy your masterpiece! For future enjoyment, freeze ingredients in a pan to make a delicious cookie dough ice cream cake. 43

44 Congratulations! WEEK 1 COMPLETE You are amazing! Sending you a high-five and a big hug. Wishing you an amazing week 2. Get ready for some new and amazing recipes. We ll see you over there:) To be all ready to go for next week, head over to week 2 and take care of the Prep Day 1-4 Recipes.