Danielle Omar, MS, RD Foodconfidence.com. Page1

Transcription

1 Danielle Omar, MS, RD Foodconfidence.com Page1

2 BREAKFAST LUNCH DINNER SNACKS & TREATS MON Winter Greens Smoothie Black Bean Butter Lettuce Cups Pomegranate Roasted Chicken with Spinach Persimmon Salad Green Apple with Almond Butter & Cinnamon TUES Easy Breakfast Scramble Curry Cauliflower & Quinoa Salad Sautéed Shrimp with Rosemary Sauce & Sautéed Greens Winter Greens Smoothie WED Warm Winter Porridge Leftover Curry Cauliflower & Quinoa Salad Almond Ginger Chicken Soup with Sweet Potato & Collards Lemon Mint Energy Drink THU Warm Winter Porridge Loaded Raw Kale Salad Sprouts & Sprouted Stir Fry with Brown Rice Pina Colada Smoothie FRI Green Glow Breakfast Smoothie Leftover Sprouted Stir Fry Moroccan Salmon with Radicchio & Fennel Salad 1-2 Chocolate Chip Cookie Dough Lara Balls SAT Skinny Green Drink Crunchy Cabbage Salad Mustard Lime Chicken with Fennel Salad Carrots & Celery with Hummus / Dairy Free Mayan Hot Chocolate SUN Green Mango Madness Leftover Cabbage Salad Apricot Chicken Banana/Hemp Sushi Page2

3 Reminder: This is vegan week! No animal products on the menu. BREAKFAST LUNCH DINNER SNACKS & TREATS MON Carrot Cake Protein Smoothie Loaded Kale Salad Hearty Veggie Winter Soup Green Apple with Almond Butter & Cinnamon TUES Non-Dairy Persimmon Parfait Hearty Veggie Winter Soup Celery Root Soup and Raw Chopped Salad Green Grapefruit Smoothie WED THU Non-Dairy Persimmon Parfait Winter Fruit Smoothie Raw Chopped Salad Leftover Smoked Pumpkin Chili Smoked Pumpkin Chili Spinach & Persimmon Salad with Ginger Carrot Soup Roasted Chickpeas / Dairy Free Mayan Hot Chocolate 2 Lara balls FRI Bob s Green Drink Ginger Carrot Soup with Greens Salad Sprouts and Sprouted Stir Fry with Brown Rice Pumpkin Pie Chia Pudding SAT CocoGreen Smoothie Leftover Sprouted Stir Fry Winter Quinoa with Brussels Sprouts Pumpkin Pie Chia Pudding SUN Easy Breakfast Scramble Leftover Winter Quinoa Cauli Steaks with Sauteed Greens Lime Mint Delight Page3

4 Shopping List Produce apples avocados Baby spinach bananas beets Brussels sprouts broccoli bibb lettuce butternut squash carrots celery cucumbers fennel ginger root green cabbage herbs: sage, tarragon, parsley, cilantro, jalapeno pepper mint, basil, oregano kale (lacinato & curly) leeks lemon and lime mung bean sprouts pears persimmon pomegranate portabella mushrooms shallots, garlic shitake mushrooms sweet potatoes Swiss chard tomatoes white & green onions Grains, Beasn & Canned Goods black, cannellini and garbanzo beans brown rice canned full fat / light coconut milk canned sustainably caught salmon capers and olives organic vegetable broth pumpkin puree quinoa Spices & Condiments cinnamon, nutmeg, ground ginger curry powder Celtic sea salt cumin grapeseed oil horseradish mustard nama shoyu (best soy sauce) olive oil raw apple cider vinegar sesame seeds unrefined coconut oil vanilla extract Poultry, Fish & Eggs (For Phase 1& 3) cage free eggs (phase 1 & 3 only) cod, trout (phase 1 & 3 only) organic chicken breast (phase 1 & 3 only) shrimp peeled & deveined (phase 1 & 3 only) wild-caught salmon (phase 1 & 3 only) Frozen mixed berries, mango, pineapple Miscellaneous almond and peanut butter chia seeds Dandy Blend or Teechino (coffee substitutes) fresh salsa hemp seeds herbal teas (Numi Tea is great) hummus plant-based protein powder (Vega one) raw cacao powder raw cashews, almonds, walnuts, pistachios raw sunflower seeds and pumpkin seeds unsweetened almond / coconut milk unsweetened almond milk unsweetened cranberry juice Page4

5 Breakfast Green Drinks & Smoothies Coco-Green Smoothie 1 cup unsweetened coconut milk 1 large handful spinach ½ banana 1 pear, chopped dash of cinnamon Blend and enjoy! Bob s Green Smoothie 1 Tbsp ground flax 1 handful kale 1 handful spinach ½ cup blueberries 1 cup frozen Pineapple Unsweetened almond milk Blend and enjoy! Lemonade Smoothie 1 scoop vanilla protein powder 1 big handful spinach 1/2 half head romaine lettuce 1 lemon, peeled Water or almond milk Stevia to taste, if desired Blend and enjoy! Page5

6 Winter Green Smoothie ½ cup unsweetened cranberry juice 1 apple ½ cucumber 1 bunch kale or spinach ½ cup ice Blend and enjoy! Skinny Green Drink 1 head romaine lettuce 1 large cucumber 1 stalk celery 4 leaves kale 1 Banana 1 whole grapefruit, peeled Water to desired consistency Blend and enjoy! Green Glow Breakfast Smoothie ½ bunch kale 1 handful spinach ½ cucumber 1 pear, sliced ½ cup unsweetened cranberry juice Blend and enjoy! Page6

7 Pina Colada 4 oz unsweetened coconut milk 2 cups baby spinach 1 banana 5 sprigs fresh mint 1 cup frozen pineapple chunks Blend and enjoy! Lemon Mint Energy Drink 1 medium apple 1 lemon, juiced 1 Romaine heart 1/2 medium avocados 1 handful fresh mint leaves 2 cups water Blend and enjoy! Green Grapefruit Smoothie 1 large grapefruit, peeled 1 cup kale or spinach 1 cup green leafy lettuce ½ cup parsley 1 ripe pear Blend and enjoy! Page7

8 Lime Mint Delight Juice from 2 fresh limes 1 bunch fresh mint 1 large apple 1 romaine head 6 oz water (add more if needed) Ice cubes Blend and enjoy! Spicy Grapes & Greens 1 cup grapes Juice of 1 lemon 2 cups spinach (or mix of greens) 1 cup of water ¼ tsp cardamom ¼ inch knob ginger ¼ tsp. cinnamon Blend and enjoy! Green Mango Madness 1 cup frozen mango 1 large bunch of kale 2 stalks of celery 1 cup frozen strawberries Juice from 1 lime 1 1/2 inch knob ginger 1 handful fresh mint Water to desired consistency Blend and enjoy! Page8

9 Carrot Cake Protein Smoothie 1 cup unsweetened almond milk 1 tablespoon almond butter 1 scoop plant protein powder VEGA is a great brand ½ banana 1 teaspoon cinnamon 3 carrots, shredded Blend and enjoy! Breakfast (Non-Smoothie) Warm Winter Porridge [Serves 2] ½ cup rinsed quinoa 1 15oz can of lite coconut milk 1 teaspoon cinnamon 1 teaspoon chia seeds 1 teaspoon sliced almonds Combine all ingredients except almonds and simmer for minutes until liquid is absorbed. Sprinkle with almonds. Enjoy! Easy Breakfast Scramble (for phase 1 and phase 3) 1 tablespoon grapeseed, coconut or olive oil 4-5 kale leaves shredded or cut into ribbons 2 eggs 4-5 basil leaves, chopped Half an avocado Page9

10 Sea salt and pepper Heat oil in a pan until melted, add kale and sauté until bright green and a bit wilted. Crack eggs into the kale and mix to scramble the eggs. Serve topped with basil and sliced avocado. Season with salt and pepper. Breakfast Muesli [Serves 2] 8 ounces uncooked rolled oats (choose certified gluten-free oats if available) 1 cup nut milk (almond or coconut) 1 Tbsp unsweetened shredded coconut 2 Tbsp chopped walnuts or almonds 2 Tbsp ground flaxseeds 2 Tbsp sesame seeds 2 Tbsp pumpkin seeds 8 ounces fresh berries 1 apple, peeled and grated or finely chopped In a large bowl, mix together the oats, nut milk, shredded coconut, nuts, and seeds. Cover and place in the fridge overnight. In the morning, add the berries, grated apple, and chia seeds. Flavor it with a dash of cinnamon, if you like. Non-Dairy Persimmon Parfait [Serves 2] ½ cup soaked raw cashews (soak for 20 minutes) ½ cup unsweetened almond or coconut milk from a carton (not canned) ½ teaspoon vanilla 1/3 cup rolled gluten-free oats (no need to cook these!) 1 tablespoon hemp seeds 1 cup chopped persimmon To make cream, combine cashews, milk and vanilla in a blender and blend until smooth. Then layer ingredients in a small cup: a dollop of cashew cream, a spoonful of chopped persimmon, top with oats and hemp seeds and enjoy! Page10

11 Green Salads (Lunch or Dinner) Rainbow Salad w. Broccoli Sprouts [Serves 2-4] 1 cup mixed greens 1 cup baby greens ½ cup watercress ½ cup brocco sprouts ½ cup shredded beets ½ cup shredded carrots 1 hard-boiled egg, optional For the Dressing: 2 Tbsp olive or flaxseed oil ¼ tsp dried mustard 1 tsp minced garlic 1 Tbsp apple cider vinegar ½ cup chopped cilantro 2 Tbsp lemon juice Combine the greens, watercress, broccoli sprouts, beets and carrots in a large bowl. In a small bowl, whisk together the dressing ingredients. Pour the dressing over the salad greens and toss lightly. Garnish with egg, if desired. Creamy Kale Salad [Serves 2-4] 2 Tbsp apple cider vinegar 2 tsp Dijon mustard 3 Tbsp walnut oil or extra-virgin olive oil Celtic sea salt and freshly ground black pepper 1/2 bunch kale (8 oz.), stemmed and coarsely chopped 1 small red beet, peeled and thinly sliced 1 sweet, crisp apple, cored and cut into thin wedges 1/2 cup toasted walnuts, chopped Page11

12 Combine avocado, vinegar, mustard, and oil in a food processor. Pulse until smooth(it will be thick.) Season with salt and pepper. Combine kale, beets, apple, and walnuts in a large bowl. Toss with avocado dressing. Loaded Raw Kale Salad [Serves 2-4] 1 large bunch of kale (5-6 large stems), washed well and patted dry 2 medium apples, diced 1 large cucumber, quartered lengthwise and thinly sliced 1 medium golden beet, peeled, halved and very thinly sliced 1 shallot, thinly sliced 1/2 cup sunflower seeds (raw or toasted) Juice of 1 large lemon 2 Tablespoons extra virgin olive oil Salt and pepper to taste 2 teaspoons fresh dill (if using dried, use 1/2 teaspoon) Remove the fibrous kale stems. Stack the leaves and cut into very thin ribbons crosswise. Place in a large bowl and add the lemon juice and olive oil. With your hands, massage, squeeze and rub the kale until it wilts. Add the remaining ingredients. Season well with salt and pepper. Taste and adjust seasonings as desired. Makes 1 large salad. Radicchio and Fennel Salad [Serves 4] 1 large bulb of fennel, thinly sliced 2 heads of radicchio, thinly sliced 1 can of garbanzo beans, drained and rinsed For the dressing: 3 tablespoons apple cider vinegar 1 tablespoon Nama Shoyu ¼ cup olive oil 1 garlic clove, minced Place fennel, radicchio and beans in a large bowl. In a separate bowl, whisk dressing ingredients. Toss salad with dressing and serve. Page12

13 Spinach & Persimmon Salad with Parsley Mustard Dressing [Serves 2] 4 cups baby spinach 1 persimmon, cut into cubes 2 baby leek, thinly sliced ½ cup white beans, drained and rinsed ¼ cup pine nuts or sliced almonds For the dressing: 3 tablespoons apple cider vinegar ½ cup olive oil 2 cloves garlic, minced 1 tablespoon whole grain mustard 2 tablespoons chopped parsley salt and pepper to taste Place salad ingredients in a large bowl. Whisk dressing ingredients together and toss with salad. Raw Chopped Salad with Lemon Rosemary Dressing [Serves 4] 1 head of kale, cut into small ribbons 2 stalks of celery, diced 1 cucumber, diced 2 carrots, diced 1 fennel, thinly sliced 1 beet, shredded 1 tablespoon sunflower seeds 1 can garbanzo beans, drained and rinsed Combine all ingredients in a large bowl. Dress only what you will eat with the dressing below. For the Dressing: ¼ cup fresh squeezed lemon juice Page13

14 2 tablespoons apple cider vinegar ¼ cup olive oil 2 sprigs of rosemary leaves, chopped 1 teaspoon pepper sea salt Whisk all ingredients together and season with salt. Pour enough onto salad to coat all the veggies. Grain Dishes & Salads (Lunch or Dinner) Quinoa Avocado Salad [Serves 2-4] For the salad: 1 1/2 cups cooked quinoa, preferably warm 1 tomato, chopped 1 carrot, diced ½ bell pepper, diced 1 green onion, chopped 1 handful of parsley, finely chopped 2 Tbsp raw pumpkin seeds 2 Tbsp sesame seeds For the dressing: ½ avocado, mashed 2 Tbsp olive oil 3-4 Tbsp freshly squeezed orange juice 1 tsp balsamic vinegar Sea salt, to taste Black pepper, to taste Bring 1 cup quinoa and 1 ½ cups water to boil. Turn heat down to simmer and cook covered for minutes. While quinoa is cooking, prep your veggies and place in large bowl. Whisk dressing ingredients together in a separate bowl. Add cooked quinoa to veggies and toss with dressing. Page14

15 Sesame Quinoa Spring Rolls [Makes 10 pieces] 2 cups red quinoa 3 cups water 4 handfuls of greens 10 rice paper wrappers For the dressing: 4 Tbsp apple cider vinegar 5 Tbsp Nama Shoyu 1 clove garlic, minced 2 Tbsp minced ginger 4 tsp sesame oil Rinse and drain the quinoa and cook for 12 minutes in 3 cups of water. While quinoa cooks, make the dressing, cut up the greens and whisk the greens and dressing together in a bowl. Once quinoa is done, combine it with the dressed greens. To assemble spring rolls: fill a square pan with water. Soak each rice paper wrapper for 30 seconds, or until it begins to soften. Place wet rice wrapper on a flat surface and with a spoon fill the wrapper with about ¼ cup of lettuce-quinoa mixture. Fold the edges over and roll into a spring roll. Repeat until all the filling has been used. Cozy Winter Quinoa [Serves 4] 1 ½ cups quinoa 2 cups water 3 cloves garlic, minced 1 leek, thinly sliced 1 cup of maitake or shitake mushrooms 1 medium head of broccoli or cauliflower 1 tablespoon grapeseed oil 1 handful chopped parsley 1 spring of chopped rosemary 2 tablespoons olive oil Sea salt and red pepper flakes Page15

16 Heat oven to 400º. In a pot, combine quinoa and water. Bring to a boil and then summer for minutes, or until liquid is absorbed. While quinoa is cooking, toss the broccoli in grapeseed oil, garlic salt and red pepper flakes. Roast on a baking sheet for 20 minutes, or until fork tender. While quinoa and broccoli cook, heat 2 tablespoons of grapeseed oil in a sauté pan and cook leeks until melted, about 8 minutes. Add mushrooms and cook for another 7-8 minutes. Combine the quinoa, broccoli, mushroom and leek mixture in a bowl. Add parsley and rosemary, salt and pepper and toss with remaining olive oil. For added protein you can add some shredded chicken (during phase 1 or phase 3) or a can of garbanzo beans. Sautéed Grapes w. Avocado & Quinoa [Serves 2] 1 cup quinoa 1 1/2 cups water 1/2 cup slivered almonds 1 cup organic seedless red grapes (sliced in half if huge!) 1 avocado, diced ¼ cup red onion, diced 1 handful fresh parsley, finely chopped 2 tablespoons olive oil 1 tablespoon fresh lemon juice Sea salt and freshly ground black pepper In a medium sauce pot, toast almonds over low-medium heat until they start to brown. Add quinoa plus 1 1/2 cups water and a pinch of salt. Bring to a boil, then reduce heat, cover, and simmer minutes. Remove cover and allow to cool. While quinoa is cooking, heat a teaspoon of olive oil in a skillet over medium heat. Add grapes to pan and cook for 1-2 minutes. Transfer cooked quinoa to a large bowl and add sauteed grapes, diced avocado, red onion, and parsley. Add 2 tablespoons of olive oil and lemon juice, toss well. Season with salt and pepper, to taste. Serve at room temperature, or chilled. Page16

17 Greek Quinoa Salad [Serves 4] 1/2 cup quinoa 1 cup water 2 tomatoes, seeded and finely chopped 1 cup fresh spinach, shredded 1 small red onion, finely chopped 4 Swiss chard leaves, cleaned 2 tablespoons lemon juice 2 tablespoons olive oil ½ teaspoon salt 2 avocados, sliced In a saucepan combine quinoa and water. Bring to a boil then reduce heat to simmer. Cook covered, minutes. Transfer quinoa to a medium bowl. Add tomato, spinach, and onion; stir to combine. In a small bowl, whisk together lemon juice, oil, and salt. Add to quinoa mixture, toss to coat. Place chard leaves on 4 plates. Line leaves with avocado. Spoon quinoa mixture over avocado slices. Sprouted Rice Stir-Fry [Serves 4] For the rice: 1 1/2 cup brown rice 3 cups water or veggie stock 1 garlic clove minced For the teriyaki sauce: ½ cup apple cider vinegar ½ cup Nama Shoyu 1 clove minced garlic 1 teaspoon minced fresh ginger For the stir-fry: 1 small head of broccoli cut into bite size pieces 1 celery stalk cut into chunks 8 Brussels sprouts, halved ½ bunch kale, cut into ribbons 1 small white onion 1 bunch of Enoki or Shitake Mushrooms 2 cloves of garlic minced Page17

18 2 teaspoons grated ginger 2 tablespoons coconut oil 1 handful mung bean sprouts Mix the rice, garlic and broth in a pot over high heat. When the broth comes to a boil, turn heat down to a simmer and cover. Cook until all the liquid has been soaked in the rice, about 45 minutes. While rice is cooking, combine ingredients for teriyaki sauce in small sauce pan and simmer until reduced by half and thick and syrupy. Remove from heat. In a wok or large pan with sides, heat coconut oil. Add garlic, ginger and onions, let simmer until brown. Add more oil if needed, and toss in all of the veggies (except the sprouts). Mix them well and cover pan so the veggies can steam. Steam for 5-10 minutes depending on how soft you want your veggies. Scoop rice into a bowl and add a generous helping of veggies, a spoonful of teriyaki sauce and then top with sprouts. White Bean & Veggie Quinoa [Serves 4] 2 cups quinoa 4 cups vegetable broth ½ bunch Swiss chard, cut into ribbons 4 cloves of garlic minced 2 shallots, chopped 1 15oz can of white or garbanzo beans (Eden Organics is a great brand) 1 medium head of broccoli, grated 1 beet, grated 1 carrot, grated Large bunch of sage, cut into ribbons ½ cup almond slivers zest and juice of one lemon ¼ cup olive oil In a pot, combine quinoa, vegetable broth, garlic and shallots. Cook on medium heat for minutes until liquid is absorbed. Stir in the rest of the ingredients and season with salt and pepper. Page18

19 Soups & Stews Almond Ginger Chicken Soup with Sweet Potato & Collards [Serves 4] (for phase 1 and 3 only) 4 cups organic chicken or vegetable stock 1/2 yellow onion, diced 1 garlic clove, minced 2 cups sweet potato, peeled and diced 8 ounces boneless, skinless chicken breast, cut into 1-inch pieces 1/2 cup smooth almond butter 1 cup collard leaves, coarsely chopped 2 tablespoons minced fresh ginger Coarse salt and freshly ground black pepper 1 lime, cut into wedges Combine stock, onion, garlic, and sweet potato in a stockpot and bring to a boil. Reduce the heat to a simmer and add the chicken, then cover and simmer for 20 minutes. In a small bowl, whisk together the almond butter and 1/2 cup of the soup mixture into a thick paste. Add collard leaves and ginger to the soup and bring to a boil, then reduce the heat and simmer, covered, for 5 minutes. Stir in the almond butter paste. Season with salt and pepper. Ladle the soup into bowls, and squeeze with lime wedge. Creamy Curried Broccoli Soup [Serves 4] : 3 cups water 1 cup raw almonds or cashews (or ½ cup of each) 1 date 1 avocado 3 cups broccoli 1 clove garlic 1 Tbsp olive oil Page19

20 ½ small onion 1 tsp Celtic sea salt ¾ tsp cumin powder 1 tsp curry powder Blend or process almonds and avocado until smooth. Add the remainder of ingredients to blender and blend until creamy. Adjust seasonings to taste. Adjust water to desired consistency. Heat and serve. Quinoa & Black Bean Chili [Serves 4] 2 Tbsp olive oil 1 yellow onion, chopped 2 garlic cloves, minced 1 red bell pepper, diced 1 Tbsp chili powder 1 15 oz can diced tomatoes 1 15 oz can black beans, drained and rinsed 1 cup organic vegetable broth 2 cups broccoli florets ½ tsp Sea salt Freshly ground pepper 1 cup cooked quinoa In a large pot heat olive oil over medium heat. Add onion and salt, stirring until soft, 7 minutes. Add garlic and red bell pepper, and cook until tender, about 4 minutes. Stir in chili powder, then diced tomatoes, black beans and vegetable stock. Simmer, partially covered and stirring 15 minutes. Add broccoli and cook covered 3 minutes. Stir in cooked quinoa and season with salt. Smoky Pumpkin Chili [Serves 4] 1 tablespoon grapeseed oil 1 medium white onion, chopped 4 cloves of garlic, minced 3 teaspoons chili powder 2 tablespoons smoked paprika 1 teaspoon oregano 1 jalapeño, minced (see note below) Page20

21 1 cup vegetable broth 1 15oz can of pumpkin puree 2 15oz cans of aduzi beans, drained and rinsed 1 28oz can of fire roasted tomatoes Small handful of parsley, chopped 2 green onions, thinly sliced Salt and pepper to taste In a medium saucepan, heat the oil over medium heat. Add the onion and sauté until translucent, 3-5 minutes. Add the garlic, jalapeño, and spices and cook for a minute until fragrant. Add the broth, pumpkin, tomatoes and beans. Simmer for minutes to let the flavors meld. Top with chopped parsley and green onions. Note: When mincing the jalapeño, I recommend you wear dishwashing or another type of gloves so that the oil from the pepper doesn t burn your skin. Also be careful not to touch your eyes after working with the pepper. Ginger Carrot Soup [Serves 4] 1 Tbsp olive oil 1 large onion, chopped 5 cloves garlic, minced 1 1/2-inch piece of ginger, grated 1 Tbsp ground cumin 1 tsp ground cinnamon 1/2 tsp ground allspice 2 pounds carrots, peeled and chopped 4 cups organic vegetable broth 2 Tbsp lemon juice Celtic sea salt and ground pepper ½ cup light coconut milk Fresh cilantro for garnish Heat oil in a large saucepan over medium heat. Add onions and cook, stirring, until softened. Add garlic, ginger, cumin, cinnamon and allspice and cook for 2-3 minutes. Add carrots and stir to coat, cook 4-5 minutes. Add broth, cover and reduce heat to low, simmer for 30 minutes, or until carrots are soft. If you have one, use an immersion blender to puree until smooth. Stir in the lemon juice and coconut milk and add salt and pepper to taste. Garnish with cilantro. Page21

22 Hearty, Veggie Winter Soup [Serves 4 with leftovers] 1 15oz canned of white beans, drained and rinsed 3 leeks, green parts removed and thinly sliced 1 fennel bulb 2 carrots 4 cloves of garlic, minced 3 tablespoons grapeseed oil 1 cup of thinly sliced savoy cabbage 2 fresh rosemary sprigs, leaves removed and chopped 1 15oz can of diced tomatoes 6 cups of vegetable stock Handful of parsley (flat leaf), chopped Sea salt and pepper In a large soup pot, heat the oil over medium low heat, add leeks and carrots and cook until leeks are soft and slightly browned, about 5-8 minutes. Add the garlic, rosemary and cook for another minute. Add the cabbage and sauté another minute. Add the tomatoes and stock and bring to a boil. Add the beans and cook on low for minutes, until veggies are tender. Stir in the parsley and season with salt and pepper. Healthy Celery Root Soup [Serves 4] 1 medium onion, chopped 2 cloves of garlic, minced 2 tablespoons coconut oil ½ cauliflower, cut into florets 1 small celery root, peeled and cubed 2 parsnips, peeled and cubed 6 cups of vegetable broth (or 4 cups broth + 2 cups water) Cashew Cream (optional, recipe to follow) 4 tablespoons freshly chopped parsley 4 tablespoons freshly chopped chives fresh horseradish, to taste Salt & pepper Melt the coconut oil in a large pan and sauté onion and garlic with a little salt. Once the mixture starts to brown a little (about 7-10 minutes) add the cauliflower, celery root and parsnips and sauté for 3-5 minutes more. Add Page22

23 the vegetable broth and lower the heat a little. Let the flavors meld and the vegetables soften minutes. Puree mixture or mash it up with a potato masher for a thicker soup. Season to taste with salt, pepper horseradish and herbs. Cashew Cream ½ cup raw cashews, soaked 20 minutes ½ - ¾ cup water Soak Cashews, then drain and rinse them. Place in a high powered blender with enough water to cover a little over the top of the cashews. Puree until smooth. Add more water to create the consistency of heavy cream. You may strain the cream through a mesh strainer to remove any coarse pieces. Beans & Lentils (Lunch or Dinner) Lentil Soup [Serves 4] 1 tablespoon grapeseed oil 1 medium onion, finely chopped 4 garlic cloves, minced 2 large carrots, chopped 2 stalks of celery, chopped 1 ½ cup brown lentils, rinsed 6 cups of vegetable broth 1 bay leaf 1 teaspoon thyme Small handful of Parsley, chopped Salt and Pepper to taste Heat the oil in a large pot over medium heat. Add the onion and sauté until translucent 3-5 minutes. Add the garlic, carrots and celery and sauté for 2-3 minutes. Add the broth, lentils, bay leaf, salt pepper and thyme. Cook on medium-low heat until lentils are tender, minutes. Stir in parsley. Page23

24 Black Bean Butter Lettuce Cups [Serves 2] 8 butter lettuce leaves (these make really nice cups, romaine works as well) 1 15oz can of black beans, drained and rinsed (Eden Organics is a great brand) 1 avocado ½ cup fresh salsa you can buy at the store 1 lime small handful of cilantro, chopped Sea salt and red pepper flakes (optional) Mash beans and salsa together in a bowl, stir in chopped cilantro. Spoon into lettuce cups and top with diced avocado and a squeeze of lime juice. Season with salt and red pepper flakes. Lemony Lentil Salad [Serves 1-2] 2 stalks celery 2 carrots 2 scallions 1, 15 oz can lentils, drained and rinsed (or steamed kind) 3 Tbsp olive oil 2 Tbsp Dijon mustard juice of 1 lemon 1 Tbsp lemon zest sea salt 1 cup baby spinach or mixed greens Drain and rinse the lentils. Peel carrots. Dice carrots and celery. Slice white part of scallions into thin slices. Whisk together olive oil, mustard, lemon juice, and zest with a fork. Add lentils, carrots, celery, and scallions to a bowl. Sprinkle with sea salt and mix with 2/3 of the dressing. Arrange mixed greens on a plate or bowl, drizzle with remaining dressing, and top with 1/2 cup of lentil salad. Save remaining lentil salad for a snack for easy leftovers. Page24

25 Crunchy Cabbage Salad with Spicy Peanut Dressing [Makes 2 large or 4 small servings] For the salad: 1 head napa cabbage, thinly shredded 1/2 small head red cabbage, thinly shredded 1 carrot, peeled and julienned 1 cup snow peas, thinly sliced 1/4 cup fresh basil leaves 1/4 cup cilantro leaves 1 avocado, diced 1/4 cup chopped roasted cashews 2 tablespoons black sesame seeds For the dressing: 2 tablespoons smooth peanut butter 2 tablespoons apple cider vinegar 1 teaspoon sesame oil 1 teaspoon Nama Shoyu Few drops liquid stevia 1/2 teaspoon sriracha 1 clove garlic, finely minced 1 teaspoon freshly grated ginger 2 tablespoons water Combine the cabbages, carrots, snow peas, avocado and half the herbs in a large bowl. Whisk together all the ingredients for the dressing in a separate bowl, adding more water to thin if necessary. Toss the cabbage mixture with the peanut sauce and top with the reserved herbs, cashews and sesame seeds. Chipotle Black Bean & Rice with Eggs [Serves 1-2] 1 tablespoon olive oil ¼ medium onion, diced 1 cup brown rice, cooked Juice from ½ lime ¼ cup water 2 teaspoons chipotle powder 1/3 cup black beans, (drained and rinsed) Page25

26 1-2 handfuls spinach ¼ cup cilantro 1-2 eggs Avocado, for topping In a large skillet, heat olive oil over medium heat. Add onion and cook for 5-6 minutes. Add cooked rice, lime, chipotle powder, black beans, and water. Cook and stir until rice and black beans are heated. Lower heat. Stir in spinach and cilantro, stirring until spinach begins to wilt. Create a small hole in the center of the skillet and crack eggs into the center. Cover and let cook until egg whites are set and yolk is done to desired firmness, 7-12 minutes. Sprinkle with extra cilantro and serve. 5-Ingredient Black Bean & Rice [Serves 2] 1 cup brown rice 1 15 oz can black beans, drained and rinsed ½ cup organic vegetable broth 1 tablespoon cumin seeds (or powder) Juice from one lime 2-3 handfuls spinach Optional Add-ins: Hot Sauce Garlic/Onions Cilantro Extra Veggies Eggs Salsa Avocado Chipotle peppers Bring a pot of water to a boil. Add rice and continue to boil with no lid until cooked, up to 45 minutes. In a skillet, add black beans, broth, cumin, salt, and lime juice. Bring to a boil, reduce to a simmer, and let cook until most of the liquid is absorbed. Once liquid is mostly gone, remove from heat and add spinach. Cover and let spinach wilt slightly. Mix in with black beans. Serve black beans with rice and any add ins you desire! Page26

27 Veggie Mains & Sides Sautéed Greens with Garlic & Parsley [Serves 2] 1 bunch dark, leafy greens such as kale or collard greens 3 cloves of finely chopped garlic 1 Tbsp grapeseed oil 1/2 cup vegetable broth juice and zest of one lemon handful of chopped parsley Heat the oil, garlic and lemon zest in a sauté pan for about 2 minutes. Add the greens and sizzle for a couple more minutes until the greens are ultra bright green. Add the broth and cover. Let steam for 3 5 more minutes. Season with salt, pepper and a squeeze of lemon. Toss in Parsley just before serving. Brussels Sprouts with Pistachios & Lemon [Serves 4] 2 tablespoons grapeseed oil 16 Brussels sprouts, halved ¾ cup shelled pistachios Zest and juice from one lemon Salt and pepper to taste Heat oil in a large wok or skillet over medium high heat. Add pistachios and lemon and sauté for one minute. Add Brussels and toss until bright green but still crisp. Squeeze lemon juice over the leaves and season with salt and pepper. Page27

28 Cauliflower Rice with Almonds & Apricots [Serves 4] 1 large head of cauliflower, grated (yields approx. 4 cups) 1 large onion, diced 1 1/2 teaspoons kosher salt 4 Tbsp olive oil 1 tsp lemon zest 1 Tbsp lemon juice 3/4 cup chopped dried apricots 1/2 cup chopped roasted almonds 1/4 cup chopped parsley Break the cauliflower head up into large florets. With a grater or food processor, grate or pulse the cauliflower until it resembles couscous. In a large skillet, heat 2 tablespoons of olive oil over medium high heat. Add the onions and saute for 5 minutes until they are golden brown. Add the cauliflower, a teaspoon of salt and saute for 3-4 minutes. Place contents into bowl and add the lemon zest, lemon juice, 2 tablespoons olive oil, dried apricots, roasted almonds, parsley. Mix to combine and taste for seasoning. Add salt and pepper if necessary. Curry Cauliflower & Quinoa Salad [Serves 2-4] 1 tablespoon olive oil 1 medium white onion ½ small head cauliflower 2-3 tablespoons good Curry Powder 1-1½ cups low sodium vegetable broth ½ cup canned coconut milk 1 cup cooked quinoa Lettuce Heat olive oil in large pot or skillet. Dice onions into chunks and add to skillet, sautéing until soft. Chop cauliflower into bite-size pieces and add to skillet along with curry powder. Cook for 1 minute. Stir in 1 cup vegetable broth and ½ cup coconut milk. Bring to a boil, reduce to a simmer, and let cook until cauliflower is tender and sauce has thickened into a pizza-sauce consistency. Add more broth or coconut milk if needed to thin down to have a sauce. Taste occasionally and add curry powder or salt if needed. Let cool slightly. Toss with quinoa and serve with lettuce. Page28

29 Quinoa Stuffed Portobello Mushrooms [Serves 4] For the quinoa: ¼ cup quinoa ½ cup organic vegetable broth 1 teaspoon dried rosemary For the mushrooms: 4 portabello mushrooms 1 tablespoon olive oil 1/3 teaspoon plus ¼ teaspoon sea salt, divided 1 cup white beans (rinsed and drained if using canned) 1 clove garlic, minced 1 tablespoon lemon juice ¼ teaspoon black pepper 1 cup packed baby spinach 2 Tbsp nutritional yeast To make quinoa, combine quinoa with vegetable broth and rosemary in a small saucepan. Bring to a boil, reduce to a simmer, cover, and let cook for minutes. While quinoa is cooking, preheat oven to 375 degrees. Remove the mushroom stems and lightly rub with olive oil. Place cap side up on a baking tray covered with parchment paper and sprinkle with 1/3 teaspoon sea salt. Roast mushrooms for 5 minutes. Remove from oven and flip over. Place white beans in a medium bowl and mash with a fork until beans are in small pieces. Add garlic, lemon juice, ¼ teaspoon sea salt, and black pepper; stirring until combined. Cut spinach into small strips and add to bean mixture along with yeast. Stir until everything is well combined. Divide quinoa mixture among the mushrooms caps. Return the mushrooms to the oven and bake for 15 minutes until filling is lightly brown. Serve immediately. Warming Cauliflower Steaks [Serves 3] 1 large head cauliflower Salt and pepper 2 tablespoons olive oil, divided 1 teaspoon freshly grated ginger Page29

30 1 teaspoon ground cumin 1/2 teaspoon ground turmeric Small handful of cilantro, chopped Preheat the oven to 400 F. Remove the leaves and trim the stem end of the cauliflower, leaving the core intact. Using a large knife, cut the cauliflower from top to base into three 3/4-inch-thick "steaks." Season each steak with salt and pepper on both sides. (Reserve loose florets for another use.)heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Sear the cauliflower steaks until golden brown, about 2 minutes on each side. Gently transfer the steaks to a baking sheet. Whisk together the remaining 1 tablespoon of olive oil, ginger, cumin, and turmeric. Brush or spoon the mixture on the cauliflower steaks. Roast in the oven until tender, about 15 minutes. Garnish with cilantro and serve. Cauliflower, Roasted Red Pepper & Quinoa Salad [Serves 4-6] 1 small head cauliflower 1 tablespoon olive oil ¼ teaspoon salt 2 red peppers ½ cup quinoa ½ cup cilantro 3 tablespoons olive oil 3 tablespoons lime juice Few drops liquid stevia Preheat oven to 425. Cut cauliflower into bite-size florets. Toss with olive oil and salt. Place on a baking tray along with whole red peppers. Roast, turning/stirring occasionally, until cauliflower is caramelized and peppers charred: minutes. Remove from oven and let cool slightly. Dice roasted red pepper. Combine quinoa with 1 cup water in a medium pot. Bring to a boil, reduce to a simmer, and cook for minutes. Combine cooked quinoa, cauliflower, and roasted red pepper in a bowl. Chop cilantro and add to quinoa mixture. To make dressing, combine olive oil, lime juice, and and a few drops liquid stevia in a jar with liquid. Shake until combined. Pour on salad and toss until combined. Page30

31 Roasted Winter Vegetable Salad [Serves 2] 1 small head broccoli, chopped into florets about 14 Brussels sprouts, halved 1/2 butternut squash, peeled and chopped into 1/2 cubes 1/4 cup pomegranate seeds 1 small bunch kale, preferably lacinato, washed and chopped 1 bunch mixed salad greens 2 tsp extra virgin olive oil For the dressing: 3 tbsp extra virgin olive oil juice of 1/2 orange juice of 1/2 lemon few drops liquid stevia small pinch of sea salt and pepper Preheat oven to 400 degrees. Line a baking sheet with parchment paper. Place the broccoli florets, halved Brussels sprouts and butternut squash on the baking sheet and drizzle with two teaspoons olive oil. Toss to coat. Place in the oven to roast for about 30 minutes, tossing halfway through. When veggies have finished roasting, remove from the oven and let cool. Make the dressing while the vegetables cool. Mix together the olive oil, orange juice, lemon juice, stevia, salt and pepper in a small dish or jar. Mix well until combined and smooth. Pick out the citrus seeds if necessary. To assemble the salads, divide the chopped kale and salad greens between two large bowls. Toss well. Top with roasted veggies, pomegranate seeds and cheese, if using. Toss both salads well and drizzle dressing over both. Winter Vegetable Curry [Serves 4] You can add chicken to this dish as an option. 1 onion, peeled and diced 1 Tbsp curry powder 2 carrots, peeled and diced 1 medium cauliflower, cut into florets 1 medium celery root, peeled and chopped Small handful of Brussels sprouts, halved Page31

32 2 cups garbanzo beans, cooked or canned 1 cup shredded chicken (optional, not during phase 2) 1 15oz can of unsweetened coconut milk 4 cups vegetable broth 2 bunches of any type of greens, washed and cut (kale, bok choy, escarole, collards, turnip greens, etc.) Salt and pepper to taste Fresh basil strips for garnish 2 tablespoons coconut oil In a large pot heat coconut oil and sauté onions and curry spices until the onions are soft (about 6-8 minutes). Add the vegetables, beans (or chicken), and coconut milk. Bring to simmer and add the vegetable stock. Simmer until the potatoes are tender (about 15 minutes). Add the greens, then season with salt and pepper. Serve with brown rice. Garnish with basil. Poultry (for phase 1 and 3 only) Grilled Chicken w. Cherries & Arugula [Serves 2] (for phase 1 and phase 3) 1 small shallot, halved lengthwise and thinly sliced 1 teaspoon red wine vinegar 2 tablespoons extra-virgin olive oil 1 pound (2 halves) boneless, skinless chicken breast Coarse salt and freshly ground black pepper 8 ounces (2 cups) sweet cherries, pitted and halved 1 cup baby arugula Combine shallot, vinegar, and 1 tablespoon oil and set aside. Preheat grill to medium-high. Drizzle remaining oil over chicken. Season with salt and pepper. Grill chicken until cooked through, 4 to minutes per side. Let stand for 5 minutes. Toss shallot mixture, cherries, and arugula in a small bowl. Season with salt and pepper. Serve on top of chicken. Page32

33 Rosemary Lemon Chicken [Serves 2] (for phase 1 and phase 3) 1 pound organic skinless, boneless chicken breast 2 tbsp olive oil ¼ cup lemon juice 2 cloves garlic, pressed ¼ cup fresh rosemary, minced ½ tsp Celtic sea salt In a medium bowl, combine olive oil, lemon juice, garlic, rosemary and salt. Rinse chicken breasts, pat dry and place in a 7x11 inch Pyrex baking dish. Pour marinade over chicken, cover and refrigerate for at least 30 minutes or up to 6 hours. Heat grill and cook chicken for 5-7 minutes per side until browned and cooked in the center. Serve. Mustard Lime Chicken [Serves 4] (for phase 1 and phase 3) 1 lb organic skinless, boneless chicken breasts ½ cup fresh lime juice ½ cup fresh cilantro, chopped ¼ cup Dijon mustard 1 tbsp olive oil 1 tbsp chili powder ½ tsp Celtic sea salt ½ tsp pepper Combine lime juice, cilantro, mustard, olive oil, chili, salt and pepper in a food processor. Pulse until ingredients are well combined. Rinse chicken breasts, pat dry and place in a 7x11 inch glass baking dish. Pour marinade over chicken, cover and refrigerate for at least 15 minutes or up to 6 hours. Heat grill and cook chicken for 5-7 minutes per side until browned and cooked in the center. Serve. Page33

34 Pomegranate Roasted Chicken [Serves 4] (for phase 1 and phase 3) 1 cup pomegranate juice 3-pound whole chicken Extra-virgin olive oil Kosher salt and freshly ground black pepper 1 cup organic chicken stock 1 tablespoon fresh thyme 1 cup pomegranate seeds Heat pomegranate juice in a small saucepan over medium heat until reduced to 1/4 cup. Set aside. Meanwhile, let the chicken come to room temperature for about 30 minutes. Heat oven to 450 degrees. Brush chicken with oil and season with salt and pepper. Tie legs and transfer to a large ovenproof skillet. Roast chicken, turning once, until golden and cooked through, about 50 minutes. Transfer to a serving dish and brush with reduced pomegranate juice; let stand 10 minutes. Deglaze skillet over medium heat with stock, scraping up brown bits with a wooden spoon. Cook until reduced by half. Strain fat. Add thyme and pomegranate seeds. Serve with chicken. Apricot Chicken [Serves 6] (for phase 1 and phase 3) 1 1/2 pounds apricots, roughly chopped, pits removed and discarded Few drops liquid stevia 2 Tbsp apple cider vinegar 4 skinless, boneless chicken breasts Sea salt 3 Tbsp olive oil 1 onion, chopped 2 cups organic chicken broth 1 Tbsp chopped fresh rosemary 1 teaspoon cinnamon 2 teaspoons Tabasco or other hot sauce Black pepper Place the chopped apricots in a large bowl. Stir in the vinegar with a few drops stevia. Let sit while you cook chicken. Page34

35 In a large sauté pan, heat 1 tablespoon of olive oil over medium-high heat. Sauté the onion until it begins to brown. Once brown, add the chicken breasts to the pan and brown for 5-6 minutes on each side. Season with salt and pepper. Add the chicken stock and lower the heat to medium. Add 2/3 of the soaking apricots, along with any juice, into a blender and blend into a purée. Pour the purée into the pan with the chicken. Add cinnamon, rosemary and Tabasco and season with salt, to taste. Bring to a simmer, then lower heat and cook for 5-10 minutes. Add remaining apricot into the pan and simmer gently for 1-2 minutes. Serve hot with rice. Fish & Seafood Pan Seared Salmon With Avocado [Serves 2] (for phase 1 and phase 3) 2 large avocados, cut and peeled 3 Tbsp freshly squeezed lime juice 3-4 Tbsp olive oil 1 Tbsp chopped shallots or green onion 1 Tbsp chopped parsley 1 tsp Dijon mustard or to taste Celtic sea salt and pepper to taste 1 to 1 1/2 pounds of salmon fillets Put avocado pieces and lime juice into a food processor or blender and pulse until blended. Slowly add olive oil, pulsing, until you reach desired consistency of sauce. Add minced shallots (or green onions) and parsley, pulse just until combined. Remove to a bowl, add mustard, salt and pepper to taste. Coat the bottom of a sauté pan with oil, heat on medium high until almost smoking. Season both sides of the salmon fillets with salt and pepper, carefully lay the salmon into the pan, skin side down. Cook the salmon until about medium doneness, about 3-4 minutes per side. Serve salmon with avocado remoulade sauce. Page35

36 Pumpkin Seed Crusted Salmon [Serves 2] (for phase 1 and phase 3) 1/2 cup raw pumpkin seeds 1 teaspoon dried dill 1 teaspoon garlic powder 1 to 1 1/2 pounds salmon, raw In a food processor, grind up the pumpkin seeds with the dill and garlic powder. Coat a fillet and put a couple lemon slices on top. Wrap in a parchment pouch. Bake on a cookie sheet at 350 F. for approximately 20 minutes or until fully cooked as you like. Pan Seared Cod w. Shitakes [Serves 2] (for phase 1 and phase 3) 2 pounds shiitake mushrooms, stems removed, halved if large 4 Tbsp olive oil 4 sprigs fresh rosemary 4 wild cod or halibut fillets (6 to 8 ounces each) 1 Tbsp fresh lemon juice 1 Tbsp Dijon mustard Coarse salt and ground pepper Preheat oven to 450. On a large rimmed baking sheet, toss mushrooms with 2 tablespoons olive oil and rosemary; season with salt and pepper. Roast until tender and browned, tossing occasionally, about 15 minutes. Push mushrooms to sides of pan; place cod in center and season with salt and pepper. Roast until opaque throughout, 8-10 minutes. In a small bowl, whisk together remaining oil, lemon juice, mustard, and parsley; season with salt and pepper. Drizzle over cod. Charmoula Cod [Serves 3] (for phase 1 and phase 3) 1/4 cup olive oil 3 tablespoons lemon juice 1/2 tablespoon paprika 1/2 tablespoon cumin 1/2 tablespoon garlic Page36

37 1 tablespoon parsley 1 tablespoon cilantro 1 1/4 pounds raw cod Mix all the ingredients (except the cod) in a small mixing bowl. Lay out your raw cod in an oiled baking dish and spread the sauce over the top of the fish evenly. Bake at 350 F. for about 20 minutes (I baked mine for 25, which was too long). Fish Tacos [Makes 4 tacos] (for phase 1 and phase 3) 8 ounces raw fish (trout, salmon, tilapia, halibut, cod or shrimp) 1 tablespoon cumin 1 tablespoon chili powder 1/2 cup grated cucumber 1/2 cup grated carrots 1/2 cup chopped napa cabbage 1/2 cup chopped cilantro, fresh 1-1/2 tablespoon lime juice Chili powder to taste Boston bibb lettuce Rub 1 large fish fillet with cumin and chili powder. Cook in pan sprayed with olive oil. While the fish is cooking, grate the carrots and cucumber, and chop the cabbage and cilantro. Set aside. Break fish into small pieces and place onto boston bibb lettuce. Sprinkle with cucumber, cabbage and carrots. Top off with the cilantro. Moroccan Salmon with Quinoa & Carrots [Serves 2] (for phase 1 and phase 3) 1/2 cup quinoa, rinsed 1 cup water Kosher salt 1 carrot, finely diced 2 cups cilantro leaves, plus more for garnish 1 clove garlic, crushed 2 tablespoons lemon juice 3 tablespoons olive oil, plus more for brushing 1/2 teaspoon cumin powder 1/4 teaspoon red chile flakes Page37

38 2 5-oz. fillets wild salmon, skin removed Freshly ground black pepper In a small saucepan, add water, 1/4 tsp. salt, quinoa and carrots. Bring to a boil, then reduce heat and simmer, covered, for minutes. Combine cilantro, garlic, lemon juice, olive oil, cumin, chile flakes, and 1/2 tsp salt in a food processor. Process until smooth. Lightly season salmon with salt. Squeeze salmon with lemon juice and place on baking sheet. Broil for 6-8 minutes. Serve salmon over quinoa. Spoon cilantro sauce on top and garnish with fresh cilantro leaves. Sautéed Shrimp with Rosemary Sauce [Serves 4] (for phase 1 and phase 3) 1 ½ lbs medium to large shrimp 3 sprigs of rosemary, leaves removed and finely chopped 2 tablespoons grapeseed oil Zest and juice of one lemon and one lime Salt and pepper Season the shrimp with salt and pepper. Heat oil in a sauté pan over medium heat. Add the shrimp and cook, flipping periodically until pink all the way through 8 minutes or so. Mash the rosemary, salt, pepper, oil and lemon and lime juice together and serve as a dipping sauce for the shrimp. Serve along side a large salad or with the Winter Quinoa. Tangy and Tart Salmon Salad (for phase 1 and phase 3) [Serves 2] 1 can of sustainably caught salmon, drained ½ celery, diced ¼ cucumber, diced ½ green apple, diced 1 tablespoon sunflower seeds 1 tablespoon olive oil salt and pepper to taste Mix all the ingredients together and serve in a lettuce wrap or on a bed of greens. Page38

39 Dips & Spreads Pecan Salmon Dip 2 3 (6 ounce) cans wild-caught salmon OR 6 oz. shredded, baked salmon 4 6 ounces pecan pieces Juice of 2 lemons 1/4 1/2 cup water (start small and add more as needed) 1 teaspoon dried parsley 1 teaspoon dill (plus more to taste) Salt to taste Apples or cucumbers, sliced for dipping or in disks for topping. Put the pecans, lemon juice, water, parsley and dill into a food processor. Blend until smooth. Add more water as needed to achieve a smooth but thick and creamy past. Almost like thick pancake or muffin batter. Put the nut butter and salmon in a medium mixing bowl and mix to blend. Stir in more dill and salt to taste. Slice cucumber or apple to enjoy with this. Pumpkin Seed Guacamole 2 avocados, remove pit/skin and cube 1 red onion, diced 1/2 cup chopped cilantro 1 serrano pepper, diced (or jalapeno) 1 lime, squeezed 1 lemon, squeezed 1/4 tsp salt dash pepper 3-4 Tbsp raw pumpkin seeds - minced in blender for 1 minute or smashed or chopped Prep ingredients. Blend pumpkin seeds in Vitamix for about a minute. For more flavor, you can toast the seeds in a dry frying pan over high heat for a minute. Add all ingredients to a large bowl and toss well. Mash avocados for a creamier texture or leave as rough cubes for chunky guacamole. Page39

40 Spiced Sweet Potato Hummus [makes about 3 cups] 1 cup oven-baked sweet potato (skin removed) 1 1/2 cups garbanzo beans, drained 2 Tbsp apple cider vinegar 2 Tbsp tahini 4 Tbsp grape seed oil 1/3 cup nutritional yeast 1-2 drops liquid Stevia optional: 1/4 cup orange juice - for a zesty sweet accent of flavor! salt and spice to taste* Add all the ingredients to a Vitamix or Food Processor. Pulse or blend until smooth. For chunkier hummus - pulse the mixture and keep a few of the beans half-chopped instead of pureed. Cauli-Carrot Spread 1 cup sunflower seeds 1 cup roughly chopped cauliflower 1 cup roughly chopped carrots 2 Tbsp olive oil 1 tsp salt Place carrots in food processor and pulse a few times. Add cauliflower, sunflower seeds and oil continue to process until desired consistency. Spread on wraps/rolls or use as a dip. Almond Mayo 1 cup raw almonds, soaked overnight 1 cup water juice of 1 lime salt to taste Blend well in high speed blender. Use as spread on wraps and rolls. Page40

41 Raw Ranch Dip 1 cup cashews, soaked for 2 hours and drained ½ cup water ¼ cup lemon juice ¼ cup apple cider vinegar 2 dates, soaked 2 large cloves garlic 2 Tbsp red onion 1½ Tbsp Herbamare seasoning 1 Tbsp parsley, diced ½ tsp dill, diced 1 T green onion, diced Blend all ingredients until super smooth. Then hand mix the diced ingredients. Yummy Hummus [Serves 2-4] 1 can garbanzo beans, drained and rinsed 1/2 cup water 1 Tbsp extra virgin olive oil 2 Tbsp Nama Shoyu 3 garlic cloves 3 Tbsp tahini splash of lemon Juice ½ tsp Celtic sea salt paprika and chopped parsley for garnish Puree all ingredients in a food processor and blend until smooth. Add the water slowly to make the hummus the right consistency. Scrape into a bowl, drizzle with olive oil and sprinkle with paprika and chopped parsley. Red Pepper Hummus [Serves 2-4] 1 Can garbanzo beans, drained and rinsed 1/2 cup water 1 Tbsp Extra Virgin Olive Oil Page41

42 3 Garlic Cloves 3 Tbsp Tahini Splash of Lemon Juice 1/2 cup roasted red peppers Puree all ingredients in a food processor and blend until smooth. Add the water slowly to make the hummus the proper consistency. Add roasted red peppers at the end, blend until desired texture. Garnish with olive oil and chopped fresh parsley. Artichoke Hummus [Serves 2-4] 1 can garbanzo beans, drained and rinsed 1 can artichoke hearts 2 Tbsp tahini 3 Tbsp olive oil 1 clove garlic 2 Tbsp lemon juice Puree all ingredients in a food processor and blend until smooth. Mango Goji Guacamole [Serves 2-4] 1 1/2 avocados, diced 1 champagne mango, diced 2 limes, squeezed 1 1/2 Tbsp goji berries dash of salt Toss ingredients together and plate. Serve with sliced jicama or veggies for dipping Page42

43 Detox Salad Dressings Shallot vinaigrette [Serves 2] ¼ cup olive oil 1 shallot, minced 2 Tbsp apple cider vinegar 1 Tbsp chopped parsley celtic sea salt and black pepper, to taste Cook the shallots in the oil until soft. Let cool. Whisk the shallot mixture with the remaining ingredients. Tahini Dill [Serves 2] ¼ cup fresh lemon juice 3 Tbsp Tahini 3 Tbsp water 1 Tbsp chopped fresh dill pinch cayenne pepper celtic sea salt, to taste Whisk all ingredients together. Meyer lemon vinaigrette [Serves 2] 3 Tbsp fresh Meyer lemon juice 3 Tbsp olive oil Celtic sea salt and black pepper, to taste Whisk all ingredients together. Page43

44 Balsamic Vinaigrette Dressing [Serves 2] 1/3 cup olive oil 3 Tbsp balsamic vinegar 2 tsp Dijon mustard celtic sea salt and black pepper Whisk all ingredients together. Avocado and Cumin Dressing [Serves 2] 1 small avocado 1 Tbsp cumin powder Juice of 2 limes 1 cup water 1/4 tsp Celtic sea salt Dash cayenne pepper 1 Tbsp olive oil Blend all ingredients together in a blender or processor till smooth. Add olive oil in a thin stream (with machine running) till dressing is creamy. Detox dressing [Serves 2] 1/4 cup lemon juice 2 Tbsp apple cider vinegar 1/4 cup olive oil 1 Tbsp Dijon mustard few drops stevia salt and pepper to taste Whisk all ingredients together. Page44