Get EmPlantPowered. AKA (AshleyKoffApproved) Nutrition Pit Stops (ie Eating Occasions)

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Get EmPlantPowered AKA (AshleyKoffApproved) Nutrition Pit Stops (ie Eating Occasions) For servings & nutrient groups visit www.ashleykoffapproved.

com/ak-list/healthy-grocery-list-planner/ Many recipes can be found in Recipes for IBS by Ashley Koff RD (available where books are sold online) 1.

1 Get EmPlantPowered AKA (AshleyKoffApproved) Nutrition Pit Stops (ie Eating Occasions) For servings & nutrient groups visit For AKA product brand names visit Many recipes can be found in Recipes for IBS by Ashley Koff RD (available where books are sold online) 1. Fruit, Nut, and Seed Salad: Combine ¼ cup pomegranate seeds, 1 tangerine, 1 tablespoon Manitoba Harvest hemp hearts, and 2 tablespoons shelled pistachios. Eat alone or serve with 1 teaspoon Natural Vitality Natural Calm mixed with 1 cup of warm water. 2. Better Energy Smoothie: Blend together ½ cup chopped organic kale, 1 stalk organic celery, ½ an organic apple, 1 tablespoon of organic lemon juice, and 1 ounce Natural Vitality Energy 28. Serve alongside ¼ cup shelled sunflower seeds and the other ½ of the apple. 3. Turmeric-Cashew Rice Pilaf: Combine ½ cup of cooked organic brown rice, ½ cup of steamed spinach, ½ cup steamed green beans, 2 tablespoons slivered almonds, and 2 tablespoons cashew halves. Add in a pinch of turmeric, a squeeze of fresh lime juice, and fresh cilantro slice AKA bread toasted and topped with ¼ of an avocado sliced, 1 tablespoon of mustard, 2 tablespoons of Manitoba Harvest hemp hearts, tomato, and sliced onion. Serve with a side of Earthbound Farm Romaine lettuce with lemon juice or organic salsa as the dressing or with a sautéed organic vegetable medley. 5. Mix together 1 cup Earthbound Farm frozen peaches or fruit blend with 1 teaspoon organic lime juice and a pinch of red pepper flakes. Top with 3 tablespoons Manitoba Harvest hemp hearts. 6. Have 1 Natures Path Qi a creamy coconut oatmeal topped with a serving of walnuts; enjoy 6 ounces of Foxy Produce organic BroccoLeaf juice (4 leaves with stems blended with 6 ounces of purified water and ½ teaspoon ginger). 7. Vegetable Burrito: Over 1 organic sprouted corn tortilla, add organic veggies (i.e., mushrooms, onions, carrots, and organic broccoli florets) lightly sautéed in 1 T. olive oil and topped with 2 tablespoons Manitoba Harvest hemp hearts and (optional) hot sauce. 8. Make a pudding by blending 2 tablespoons organic raw almond butter, 2-3 ounces organic unsweetened non-dairy milk, and 1 teaspoon of organic cinnamon. Top with ½ of a sliced organic banana. 9. Try a smoothie made with ¼ cup Earthbound Farm organic frozen cherries, 1 serving plant-based protein powder (make sure the total carbs are less than 15 grams for that serving), ½ cup Earthbound Farm organic spinach, 1 cup organic unsweetened nondairy milk, and a pinch of cinnamon and cardamom. 10. Guacamole-Inspired Salad: Blend together 2 tablespoons of Nature s Path Qi a and the juice of two organic limes and let sit. On a bed of Earthbound Farm organic mixed greens or baby romaine salad, add ¼ cup of a very ripe organic avocado. Then, mix

2 together ½ organic tomato, cubed, with 1 tablespoon diced fresh organic cilantro and 1 teaspoon minced organic garlic and add to salad. Once Qi a/lime juice mixture has thickened, spoon over salad as a dressing. 11. With the core removed, bake 1 organic apple and stuff the apple with 2 teaspoons organic cinnamon and one serving of chopped nuts/seeds serving (choose from protein/fat on AKA s Nutrition Plan). 12. White Bean Salad: ½ cup organic cannellini beans mixed with 2 tablespoons of organic oil (try Manitoba Harvest hempseed oil). Toss in an unlimited amount of your favorite non-starchy vegetables, chopped. 13. Make a Panini by spreading 1 Nature s Path organic waffle with 2 tablespoons of organic nut butter and topped with 4 organic strawberries. Fold waffle in half and warm in a Panini press. 14. Lentil salad: ½ cup of ready-to-eat organic French lentils mixed with 2 tablespoons ginger sesame vinaigrette dressing and 2 cups of a blend of chopped bell peppers, cucumbers, tomato, mint, and parsley. 15. Have 1 AKA veggie burger on bed of Earthbound Farm fresh romaine or cooked organic spinach and top with grilled onions and ¼ an avocado. Add an optional 2 tablespoons salsa over top. 16. Crumble 1 AKA veggie burger and mix with sautéed vegetables. Then, using Foxy Produce organic BroccoLeaf as a tortilla, add the vegetable and veggie burger combo and add 1 tablespoon of guacamole. 17. Nut Butter Sandies: 1 organic apple or pear with 2 tablespoons of organic nut butter. Make slices from the fruit to use in place of crackers. 18. Quinoa Breakfast Bowl: Top ½ cup of cooked quinoa with 1 tablespoon unsweetened coconut, 2 tablespoons Manitoba Harvest Manitoba Harvest hemp hearts, ¼ cup of organic raspberries (if frozen: defrost and do not strain), and 1 teaspoon of dried ginger 19. Latte with Nuts: Have a latte made with organic unsweetened non-dairy milk and sprinkle 1 teaspoon coconut palm sugar blended with organic cinnamon & cacao powder on top. Have almonds on the side ounces organic coconut water paired with unsalted nuts or seeds (choose from 1 serving of nut/seed options in the protein and fat category on the AKA Nutrition Plan) AKA plant-based bar + organic tea. (AKA bar note: should meet AKA nutrition criteria for ~15g carb, >6g protein, and <15g fat.) AKA plant-based bar + organic flavored water AKA plant-based bar + organic herbal water. 24. Banana Split: Slice one half of a large banana in half. Spread each half with 2 tablespoons of raw organic nut butter and top with 1 tablespoon organic cacao nibs. 25. Red Skin Potato Scoopers/Skins: Serve 1 medium red skin potato baked and topped with hemp salsa. (Make hemp salsa by combining your favorite salsa with 3 tablespoons of Manitoba Harvest hemp hearts.

3 26. Stir together ½ cup organic unsweetened almond milk and 2 tablespoons of chia seeds. Let combo sit for 10 minutes, stirring in 2 tablespoons organic drinking chocolate every few minutes. 27. Cultured Bowl: Combine 1-2 cups of organic cultured vegetables with 2 tablespoons of Manitoba Harvest hemp hearts, ½ cup of sprouted quinoa, and 1 tablespoon of organic ginger sesame dressing. 28. Chia Pudding: Stir together 2 tablespoons of organic chia seeds, 1-3 drops of AKA chocolate stevia, 4-6 oz. of organic unsweetened non-dairy milk, and 2 tablespoons of organic cacao nibs. Let sit until the chia seeds allow the mixture to develop a pudding consistency. 29. Morning Joe-CO: Combine 2 tablespoons organic raw cacao powder and 1 teaspoon organic palm sugar (try cinnamon flavor or add in teaspoon cinnamon) and add to 6-8 ounces of hot water. For a little kick, add in 1 teaspoon of cayenne as a variation. Enjoy with almonds. 30. Top ½ cup millet with 3 tablespoons Manitoba Harvest Hemp hearts, sautéed veggies, organic salsa, and an optional 1 teaspoon spicy hot sauce. 31. Foxy Produce organic BroccoLeaf salad topped with 1/8 cup of chopped red onions, ¼ cup of cooked wild rice, 2 tablespoons raisins or currants, 3 tablespoons Manitoba Harvest Manitoba Harvest hemp hearts, and 1 tablespoon vinaigrette or lemon juice. 32. Unlimited radishes, unlimited cucumber slices, and 12 baby carrots topped with ¼ cup hemp pesto. 33. Unlimited jicama and cucumber sticks with ¼ cup organic hummus or your own bean dip mixed together with 2 tablespoons chia seeds. 34. Serve ¼ cup hummus with cut organic veggies or 2 leaves of Foxy Produce organic BroccoLeaf (use it as a wrap). Have 5 Brazil nuts on the side. 35. ¼ cup organic hummus stuffed into mini tomatoes and celery. Have two tablespoons of walnut halves on the side. 36. Gorilla Sandwich: Hollow out one cucumber. Spread with ¼ cup of organic hummus and sprinkle with ¼ cup of sunflower seeds. 37. Green Tea Latte and Nuts: 1 teaspoon organic green matcha tea mixed with 8 ounces unsweetened coconut, cashew, or almond milk and ½ cup of water. Add in an optional AKA sweetener and serve alongside 23 almonds or 1/3 cup of pistachios. 38. On a bed of Earthbound Farm arugula, add ½ of a sliced pear, 1 tablespoon of dried Earthbound Farm cranberries or cherries, 3 tablespoons of Manitoba Harvest hemp hearts, 1 teaspoon of olive oil, fresh squeezed lemon juice, sea salt, pepper. 39. Rice Paper Moo-Shu Roll: Add shredded veggies (carrots, beets, cabbage), ¼ cup shredded organic dairy-free cheese, mint leaves, and ½ of an avocado to an AKA rice paper wrapper. Roll up and dip into an AKA brown rice vinegar & tamari dipping sauce. (As a variation, add an edamame-avocado dip to the rice paper moo-shu roll in place of the avocado. See recipe in The Cancer Fighting Foods cookbook). 40. Top 1 cup of organic black bean soup with ¼ cup fresh organic salsa & ½ of an

4 avocado. 41. Have 1 cup of organic tomato soup with 3 tablespoons Manitoba Harvest hemp hearts on top and a side of sautéed organic Earthbound Farm power greens. 42. Blueberry Coconut Smoothie: Blend together ½ an avocado, ½ cup of coconut water, ½ cup of frozen organic blueberries, juice of half a lime, 1-2 drops of an AKA sweetener, ice, and 1 scoop of an AKA plant-based protein powder. 43. ½ cup organic edamame served with ohitashi (steamed spinach), ¼ cup organic brown rice, and veggies (such as: sautéed mushrooms, green salad, mixed seaweed salad) drizzled or sautéed in 2 tablespoons sesame oil. Use soy or ponzu sauce, to taste. Serve with organic tea EVOL mini burrito (veggie option) with a side salad dressed with a dressing made from 1 tablespoon olive oil,1 tablespoon balsamic vinegar, and fresh squeezed lemon or lime juice tablespoons of hemp pesto spread (see Recipes for IBS by Koff for recipe) on 1 slice of AKA bread (optional: top with tomato and/or cucumber slices). 46. Salad with ½ cup of roasted butternut squash, tossed with shredded raw kale, almonds smashed or slivered and 1 & ½ teaspoons olive oil, lemon juice, salt & pepper. 47. Peanut Lettuce Cups: Unlimited butter or romaine lettuce leaves stuffed with ¼ cup peanuts, ½ cup organic corn, and organic salsa or balsamic vinegar and mustard. 48. Homemade trail mix: ½ cup of Nature s Path Optimum Slim, 1 tablespoon organic sunflower seeds, 1 tablespoon organic pumpkin seeds, 1 tablespoon Manitoba Harvest hemp hearts and 2 tablespoons organic cacao nibs. 49. Acai Bowl: 2 frozen packets of unsweetened organic acai blended with 4 ounces plain hemp milk and 1 teaspoon AKA coconut nectar. Sprinkle with a 1/8 cup mixture of raw nuts and cacao nibs. 50. Acai Smoothie: Blend together 1 frozen packet of unsweetened organic acai with 1 cup of unsweetened vanilla flavor almond milk, ½ scoop of an AKA plant based protein powder, 1 tablespoon chia bran or chia seeds, 1 tablespoon of organic almond butter, and an optional AKA sweetener to taste. 51. Stuffed Avocados: Toss unlimited Earthbound Farm organic tomatoes, cucumbers, and red onions, ¼ cup of cooked corn, and ¼ cup of peas in a dressing made with a drizzle of olive oil, fresh lime juice, garlic, apple cider vinegar, chopped cilantro and oregano. Place vegetable mixture into the inside of ½ of an avocado. Sprinkle with 1 tablespoon Manitoba Harvest Manitoba Harvest hemp hearts and more dressing, to taste. 52. Make Your Own Hummus: Mash and combine or puree together in a food processor ½ cup of garbanzo beans, 2 tablespoons Manitoba Harvest hemp hearts, 1 tablespoon olive oil, 2 tablespoons red onion, 2 teaspoons fresh lemon juice, ½ clove garlic, a sprinkle of hot sauce, cinnamon, cumin, and ginger. Wrap hummus in unlimited Earthbound Farm organic romaine leaves. 53. Rustic Root Salad: On a bed of organic spring mix and romaine hearts, place 2/3 cup of Earthbound Farms Rustic Cut Organic Root Medley, ¼ cup shelled pumpkin seeds or 3

5 tablespoons Manitoba Harvest hemp hearts, and dress with a drizzle of hazelnut oil and white wine vinegar. 54. Zen Salad: On a bed of Earthbound Farm organic Zen greens add ¼ cup of shredded carrots, 2 tablespoons of dried cranberries, and 12 chopped almonds. Drizzle over a dressing made with 1 tablespoon soy sauce or tamari, 1 tablespoon orange juice, 1 tablespoon balsamic vinegar, grated ginger (to taste), and 1 tablespoon sesame oil. 55. Ginger Carrot Soup: Puree together ½ cup of cooked organic carrots, 1 tablespoon fresh ginger, 2 tablespoons fresh organic orange juice, ½ cup vegetable stock or lowsodium vegetable broth, and a pinch of ground nutmeg and ground pepper. Serve warm with 3 tablespoons Manitoba Harvest hemp hearts on top. 56. Dark Chocolate Kale: In a high-speed blender, combine 1 kale leaf, ¼ cup coconut water, ½ a banana, 3 mint leaves, 2 frozen unsweetened acai smoothie packs, 1 tablespoon nut butter, and 2 tablespoons cacao powder. 57. Purple Love Bowl: Blend together 1 frozen unsweetened acai smoothie pack with 1 tablespoon organic peanut butter, ½ an organic banana, and ¼ cup of coconut water. Place in a bowl and top with 1 tablespoon of organic cacao nibs and 1 tablespoon of Nature s Path Qi a. 58. Presto Pesto: Combine 2 Foxy Produce Organic BroccoLeafs with 3-5 fresh basil leaves, 1/4 cup of walnuts, 1 tablespoon of hemp seed oil, 1 tablespoon of Manitoba Harvest hemp hearts, and a pinch of salt! Puree in a food processor until product reaches a smooth consistency; then, enjoy with 1 serving of bean chips. 59. Taco Salad: On a bed of fresh greens, add 3 ounces barbequed tempeh or tofu, pico de gallo, ½ an avocado, and salsa (as the dressing). Crumble black bean chips over top. 60. Finely crush barbeque-style bean chips and mix with barbeque sauce and completely coat 8 ounces fresh tofu (as you would with flour or breadcrumbs if making a crust ). Bake in the oven until done. Serve baked BBQ tofu with a vegetable side salad topped with 2 tablespoons of olive oil dressing with fresh squeezed lemon. 61. No-Nut Butternut Smoothie: Blend together ½ package frozen butternut squash puree (or ¼ cup roasted butternut squash), ¼ cup raw organic tigernuts, 1 scoop AKA plantbased protein powder, 3 tablespoons shredded unsweetened coconut, a dash of cinnamon, vanilla, and ice. 62. Fall Spice Chia Pudding: Blend together ¼ cup of organic butternut squash puree, ¼ cup of organic carrot puree, ¼ cup of unsweetened almond milk, 1 teaspoon of cinnamon, and ½ teaspoon of allspice. Stir in 1 and ½ tablespoons Manitoba Harvest hemp hearts and 1 and ½ tablespoons of chia seeds. Let sit until chia seeds take on a pudding like consistency. 63. Enjoy one organic tigernut horchata drink with 1/3 cup of pistachios. AKA Pit Stop selection and edits by Ashley Koff RD and Tori Holthaus MS, RD, YES! Nutrition, LLC.

6 Reposts/Reprints/All usage must be confirmed by AKA and contain recipes as they appear here (without edits) unless prior approval received.

Gluten-Free* but Full of Quality!

Gluten-Free* but Full of Quality! AKA (AshleyKoffApproved) Nutrition Pit Stops (ie Eating Occasions) For servings & nutrient groups, visit www.ashleykoffapproved.com/nutritionplan For AKA product brand