Preparation & Week 3 Sample Meal plan AM/PM BREAKFAST LUNCH DINNER SNACKS & TREATS MON Tropical Greens Smoothie Spinach Salad with Hemp seeds (*grilled chicken/salmon optional) Sweet Potato Mash & Easy Miso Soup Green Apple with Almond Butter & Cinnamon / Frozen Peaches with Coconut Butter TUES WED Chocolate Banana Pudding Quinoa Morning Porridge Save leftovers for Friday Chopped Veggies & Greens(*grilled chicken/salmon optional) Chicken Taco Salad Sweet Potato Mash & Easy Miso Soup Roasted Lemon Broccoli & Butternut Squash soup Creamy Energy Boosting Shake Green Apple with Almond Butter & Cinnamon / Frozen Peaches with Coconut Butter THU Peppermint Chip Smoothie Leftover Chicken Taco Salad Satisfying Stir Fry with Brown Rice & Cucumber Salad Toasted Kale Chips/ Chia Date Balls FRI Quinoa Morning Porridge Leftover Stir Fry & Brown Rice Veg-Tastic Quesadilla & leftover Chopped veggies & greens (from Tues) Toasted Kale Chips / Chia Date Balls SAT Tropical Greens Smoothie Tangy Salmon Salad Farm Fresh Pasta Salad with Spinach Salad with Hemp Seeds Carrots & Celery with Hummus / Sweet Potato Chips SUN Chocolate Banana Pudding Vegetable Curry(*grilled chicken/salmon optional) Leftover Farm Fresh Pasta Carrots & Celery with Hummus / Sweet Potato Chips
Weeks 1&2 Sample Meal plan AM/PM BREAKFAST LUNCH DINNER SNACKS & TREATS MON TUES WED Protein Power Smoothie Non-Dairy Berry Parfait makes 2 save one for breakfast on Thursday Berry Cleansing Smoothie THU Non-Dairy Berry Parfait FRI Berry Cleansing Smoothie Leftover Vegetable Curry(*grilled chicken/salmon optional) Leftover Zucchini Soup and Chopped Salad Portobello Sandwich Cups(*grilled chicken/salmon optional) Mixed greens with goat cheese and lemon dressing(*grilled chicken/salmon optional) Leftover Mixed greens with goat cheese and lemon dressing(*grilled chicken/salmon optional) Zucchini and Basil Soup with Raw Chopped Salad Satisfying Stirfry(*grilled chicken/salmon optional) with brown rice and Cucumber Salad Vegetable Basil Cream soup Vegetable Basil Cream soup Leftover Satisfying Stir Fry with Brown Rice(*grilled chicken/salmon optional) Toasted Kale Chips / Green Apple with Almond Butter & Cinnamon Warm Apples & Cinnamon/ Creamy Energy Boosting Shake Guacamole & Veggie Sticks / Lemon Coconut Balls Warm Apples & Cinnamon/Lemo n Coconut Balls Blueberry Lemon Chia Pudding SAT SUN Protein Power Smoothie Quinoa Morning Porridge Farm Fresh Pasta Salad(*grilled chicken/salmon optional) Leftover Bean Chili with leftover Farm Fresh Pasta Salad(*grilled chicken/salmon optional) Bean Chili with guacamole and veggies Veg-Tastic Quesadilla (* add diced cooked chicken optional) with Toasted Kale Chips Kale Chips / Blueberry Lemon Chia Pudding Warm Apples & Cinnamon/ Creamy Energy Boosting Shake
Preparation & Week 3 Shopping List Produce 1big bag pre-washed spinach (or 2 small) 1 bag mixed greens 1 head romaine lettuce 1 bunch kale (small) 1 bunch carrots 1 bunch celery 1 small head green cabbage 1 large head of broccoli 1 head of bok choy 2 small cucumbers 1 small package of shitake or white mushrooms 1 large white onion 1 small red onion 1 bunch green onions 2 heads of garlic 3 medium zucchinis 1 large butternut squash ½ cup sprouts of your choice 1 small handful of green beans 6 sweet potato 5 avocados 1 beet 3 apples, any kind PLUS 2 green apples 1 bunch bananas 1 bunch mint 1 bunches cilantro 1 bunch parsley 1 bunch basil 1 bunch oregano 1 bunch sage 1 bag lemons 2 limes 1 ginger root Grains, Beans and Canned Goods 1lb of quinoa 1lb of brown rice 1lb brown rice pasta spirals 3 cans of black beans (Eden Organics) 2 can garbanzo beans 3 cans full fat coconut milk 1 can salmon 2 cartons of vegetable broth (4 cup size) Bulk Sliced almonds (1/4 cup) Raw Cacao (1 cup) Cacao Nibs (optional garnish tiny amount) Chia seeds (1 cup) Hemp seed (1/2 cup) Shredded coconut (1/2 cup) Sunflower seeds (shelled ½ cup) Pumpkin seeds (shelled ½ cup) Ground flaxseed (1/2 cup) Condiments Sea Salt Pepper Cumin Garlic powder Cayenne Pepper Cinnamon Nutmeg Curry Powder Red pepper flakes Vanilla extract Coconut Oil Coconut Butter Olive Oil Mirin (near Asian section Eden Organic) brand or brand without fructose) Gluten Free Tamari Miso any kind Almond Butter (Costco or the bulk barn are cheapest) Stevia Honey Meat / Dairy / Eggs / Refrigerated Section Rotisserie Chicken 1 carton of almond milk 1 bottle of unsweetened cranberry juice 2 coconut water you may want to buy several to have as a drink Hummus **chicken breasts or salmon if adding optional meat to menu (amount to be determined by you) Frozen Tropical Fruit Mix or Mangos and Pineapple Peaches
Week 1 & Week 2 Shopping List *These are items you may already have from week 1. Do a quick inventory before shopping for week 2* Produce 1 bunch of kale Small bag of mixed greens *1 bunch carrots* *1 bunch celery* 2 small head of broccoli 1 small head of bok choy* 2 cucumbers 1 small package of shitake or white mushrooms 1 large portabello mushrooms 2 medium onions 1 red onion 1 bunch green onions *2 heads of garlic 5 medium zucchinis 1 sweet potato 5 avocados 2 beets *6 apples + 1 green apple *1 bunch bananas 1 bunch cilantro 1 bunch parsley* 1 bunches basil *7 lemons 1 limes *1 ginger root jalapeño (optional) Grains, Beans and Canned Goods *1lb of quinoa *1lb of brown rice 1lb rice or whole wheat pasta Old Fashioned oats 1 can of black beans 1 can garbanzo beans 1 can kidney beans 5 cartons of vegetable broth (4 cup size)2 cans full fat coconut milk Condiments *Olive Oil *Apple Cider Vinegar* Tamari or soy sauce *Almond Butter *Vanilla *Cumin *pepper *Dried oregano *Dried basil *Stevia Meat / Dairy / Eggs / Refrigerated Section Organic butter *1 carton of almond milk * unsweetened cranberry juice *Hummus **chicken breasts or salmon if adding optional meat to menu items (amount to be determined by you) Frozen *Mixed berries Blueberries Miscellaneous protein powder plant based or whey (any kind, low sugar/low carb) Bulk Kalamata olives (1/4 cup) Raw cashews (1 ½ cups) *Hemps seeds *chia seeds *sunflower seeds *cacao
Breakfast Tropical Greens Smoothie [Serves 1] 1 cup coconut water or water 1 large handful spinach ½ banana ½ cup tropical fruit such as mango and pineapple 3 springs of mint Blend and enjoy! Berry Cleansing Smoothie [Serves 1] ½ cup unsweetened cranberry juice ½ cup mixed fresh or frozen berries strawberries, blueberries & raspberries ½ cucumber ½ cup ice (not needed if using frozen berries) Blend and enjoy!
Peppermint Chip Smoothie [Serves 1] 1 ½ cups dairy-free milk 1 TBSP raw cacao 1 teaspoon vanilla extract 1 cup spinach ½ avocado 3 leaves fresh mint 1 teaspoon ground flax 1 TBSP raw cacao nibs garnish, optional) Blend until smooth. Add the cacao nibs right before serving. Chocolate Banana Pudding [Serves 1] *** make the night before for best results
4 TBSP chia seeds A cup dairy-free milk (I love almond) 1 small banana, mashed 1 heaping teaspoon raw cacao Stevia (to taste, optional) Hemp seeds (garnish, optional) Shredded coconut (garnish, optional) Eat cold or warm in the microwave, then add a wee bit more milk and top with garnishes Quinoa Morning Porridge [Serves 2] ½ cup rinsed quinoa 1 15oz can of coconut milk (Native Forest, full fat) 1 teaspoon cinnamon 1 teaspoon chia seeds 1 teaspoon hemp seeds Combine all ingredients except hemp seeds and simmer for 10 15 minutes until liquid is absorbed. Sprinkle with hemp seeds. Enjoy! Protein Power Smoothie [Serves 1] 1 cup unsweetened almond milk 1 tablespoon almond butter 1 scoop plant or whey protein powder ½ banana 1 teaspoon cinnamon ½ cup frozen blueberries Blend and enjoy!
Non-Dairy Berry Parfait [Serves 2] ½ cup soaked raw cashews (soak at least 20 minutes up to an hour) ½ cup unsweetened almond or coconut milk from a carton (not canned) ½ teaspoon vanilla 1 cup frozen berries 1/3 cup rolled oats (no need to cook these!) 1 tablespoon hemp seeds Combine cashews, milk and vanilla in a blender and blend until smooth. Layer ingredients in a small cup: Dollop of cream, spoonful of berries, top with oats and hemp seeds and enjoy! Lunch/Dinner Spinach Salad with Hemp Seeds [Serves 2] 1 bunch spinach, washed (or 2 big handfuls from a bag of washed spinach) 1 garlic clove, minced 1 green onion, chopped 1 avocado 2 tablespoons extra-virgin olive oil 1 teaspoon sea salt
1 lemon, juiced 3 to 5 fresh sage leaves, minced (OR 1 teaspoon dried) 1 apple, chopped, any variety 1 tablespoon hemp seeds ASSEMBLE THE SALAD. Wash the spinach. Chop or tear into bite-sized pieces and add it to a large salad bowl. Add the garlic, scallion, avocado, olive oil, sea salt, lemon juice and sage to the bowl. Top with chopped apples and hemp seeds. Chopped Veggies & Greens [Serves 2] 8 cups mixed greens 1 large cucumber, chopped ½ cup shredded carrots ½ cup shredded beets ½ cup sprouts of your choice ¼ cup sunflower seeds ASSEMBLE THE SALAD. Add mixed greens to a large salad bowl. Top with cucumber, carrots, beets, sprouts and sunflower seeds. Top with the Simple Lemon Dressing (recipe below). SIMPLE LEMON DRESSING [Serves 4] 1 cup extra-virgin olive oil 2 to 3 lemons, juiced 2 garlic cloves, minced 2 teaspoons sea salt 2 teaspoons black pepper ASSEMBLE THE DRESSING. Add salad dressing ingredients to a glass jar with a lid for easy storage (Mason jars work well). Close the jar and shake vigorously until well mixed. Allow the dressing to sit for 15 minutes before serving with the salad.
Mixed Greens with Goat Cheese & Lemon dressing [Serves 2] 4 cups mixed greens, washed and torn 1 large beet, grated 1 large apple, chopped (any variety) ½ cup goat cheese Assemble the salad and divide into 2. Makes 2 servings. Save one serving for lunch the next day. Serve with lemon dressing (recipe below) LEMON DRESSING [Serves 4] 1 cup extra-virgin olive oil 2-3 lemons, juiced 2 cloves garlic, minced 2 teaspoons sea salt 2 teaspoons black pepper Assemble the dressing in a mason jar. Shake well and refrigerate unused dressing. Bean Chili & Brown Rice [Serves 4]
1 TBSP coconut oil 1 large onion, chopped 2 TBSP cumin powder 1 TBSP dried oregano 1 TBSP black pepper 4 cups organic vegetable broth or water 2 x 14 oz cans of kidney beans (or 2 cups dried beans, soaked overnight) 4 cloves garlic, minced 2 cups spinach **Make brown rice according to package instructions for 4 servngs Place a large pot over high heat and add coconut oil. When the oil is melted, add onions and cook until fragrant (about 3 minutes). Next, add the cumin, oregano, sea salt and pepper, 4 cups of broth (or water). Allow the chili to cook for 1 hour. Stir the pot every 15-20 minutes to prevent burning. Add broth or water if the chili dries out. After 1 hour, add the minced garlic and cook for another 20 to 30 minutes until the beans are tender. Remove from heat and add spinach. *USING CANNED BEANS? If you are using canned beans, be sure to rinse the beans before adding them to your pot. Reduce the amount of broth or water used to 2 cups. Add the remaining ingredients to a pot on medium heat and cook for about 20 minutes. Sweet Potato Mash & Easy Miso Soup [Serves 2]
2 large sweet potatoes 1 tablespoon coconut oil Sprinkle of sea salt ½ lemon, juiced 2 tablespoons hemp seeds ROAST THE SWEET POTATOES. Preheat your oven to 350 F for 10 minutes. Cover your sweet potatoes individually with aluminum foil. Place in a glass or aluminum pan. Bake for 35 to 40 minutes (maybe longer, depending upon the size). Your sweet potato is fully cooked when you can easily pierce it with a fork through the center. When the sweet potatoes are fully cooked, remove them from the oven and cool for 10 to 15 minutes. ASSEMBLE THE MEAL. Remove the sweet potatoes from the foil and split in half. Empty the contents of the sweet potato and put into a mixing bowl. Add the coconut oil and sea salt. Mix well. Serve with lemon juice and hemp seeds. EASY MISO SOUP [Serves 3-4] 4 cups water 2 cups bok choy, roughly chopped 3 scallions, chopped 4 tablespoons miso (any kind) 2 tablespoons diced green onioin PREPARE THE SOUP. Add water, bok choy and green onions to a soup pot. Cover and bring the soup to a boil. When the soup is boiling, remove from heat. Add miso and mix until it s dissolved. Top with chives and serve.
Roasted Lemon Broccoli Butternut quash Soup [Serves 2] Roasted Broccoli 2 heads of broccoli, chopped 2 heaping tablespoons of coconut oil 1 lemon, juiced 2 teaspoons hemp seeds ROAST THE BROCCOLI. Preheat your oven for 10 minutes at 350 F. Add chopped broccoli to a baking pan or cookie sheet. Lightly massage the broccoli with coconut oil. Bake for 10 minutes. Remove from the oven and turn over each piece of broccoli to its opposite side. Bake for another 8 to 10 minutes. Remove from the oven and sprinkle with lemon juice. Top with hemp seeds. Butternut Squash Soup [Serves 4] 1 large butternut squash, peeled, seeded and roughly chopped 4 large carrots, peeled and roughly chopped 1 to 2 tablespoons of coconut oil 1 teaspoon cumin 1 teaspoon cinnamon ½ teaspoon nutmeg 4 cups organic vegetable broth 1 can organic coconut milk (BPA-free can) 1 bunch parsley, chopped ROAST THE VEGETABLES. Heat your oven to 350 F. Take your chopped butternut squash and carrots and massage with coconut oil, cumin, cinnamon and nutmeg. Bake on a cookie sheet for 20 to 25 minutes until tender. Remove from the oven and allow to cool.
ASSEMBLE THE SOUP. Add the vegetable broth and coconut milk to a large pot. Mix together thoroughly. Add the cooled, roasted vegetables to a highspeed blender in batches with just enough broth/coconut milk mixture to cover. Blend until smooth. Add it back to the soup pot and set it on medium heat for 3 to 5 minutes. Serve topped with chopped parsley. Vegetable Basil Cream Soup [Serves 4] 1 tablespoon coconut oil 1 large onion, chopped 2 garlic cloves, chopped 2 large parsnips, peeled and chopped 1 can coconut milk (BPA-free can) 4 cups vegetable broth 1 head broccoli, chopped ½ bunch of fresh basil 1 avocado, sliced ASSEMBLE THE SOUP. Take a large soup pot and place it on the stove over high heat. Add the coconut oil, onion, and garlic. Sauté for 5 minutes. Add the parsnips, coconut milk and vegetable broth. Simmer for 5 to 7 minutes until the parsnips are soft. Add the chopped broccoli and basil. Simmer for another 5 minutes until the broccoli is tender. Turn off the stove and blend the soup ingredients in small batches until smooth. Top each bowl with avocado slices Chicken Taco Salad [Serves 4] 1 rotisserie chicken, shredded Head of romaine lettuce, washed and chopped
2 teaspoons cumin 1 teaspoon garlic powder 1/2 teaspoon cayenne pepper 1 teaspoon salt 1 avocado, sliced Slaw Topping: 1/4 of a head of green cabbage, finely sliced 1 green onion Handful of cilantro, chopped Juice of one lime 2-3 tablespoons of olive oil Put the shredded chicken in a bowl and season with cumin, garlic, cayenne and salt. Mix and set aside. Mix together the ingredients for the slaw topping. Serve the chicken and slaw topping on a bed of romaine lettuce. Top with sliced avocado. Raw Chopped Salad with Lemon Pepper Dressing [Serves 4] 1 head of kale, cut into small ribbons 2 stalks of celery, diced 1 cucumber, diced 2 carrots, diced 1 zucchini chopped 1 beet, shredded 1 tablespoon sunflower seeds 1 can of garbanzo beans drained and rinsed Combine all ingredients in a large bowl. Dress only what you will eat with the dressing below.
Dressing: ¼ cup fresh squeezed lemon juice 2 tablespoons apple cider vinegar 2/3 cup olive oil 1 teaspoon pepper 1 teaspoon dried oregano sea salt Whisk all ingredients together and season with salt. Pour enough onto salad to coat all the veggies. Tangy and Tart Salmon Salad (for preparation and week 3) [Serves 2] 1 can salmon, drained ½ celery, diced ¼ cucumber, diced ½ 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. Portobello Sandwich Cup [Serves 1] 1 large Portobello mushroom, brush with olive oil and grill or sauté until slightly charred. This can be done in advance. 1 2 tablespoons hummus 4-5 cucumber slices sliced red onion
chopped kalamata olives Spread hummus on Portobello mushroom, top with rest of the ingredients and enjoy! Eat like an open faced sandwich or with a fork and knife. Veg-Tastic Quesadilla [Serves 2] 1 cup brown rice 1 15oz can of black or adzuki beans (Eden Organics is a great brand) 2 green onions, sliced 1 lime, juiced 2 garlic cloves, minced 1 heaping teaspoon cumin small handful of cilantro, chopped red pepper flakes to taste ½ avocado, sliced 1 handful mixed greens Cook brown rice by combining 2 cups of water with 1 cup of brown rice in a pot over high heat. When the water comes to a boil, cover the pot and turn heat down to the lowest setting for 45 minutes. (Do not stir. Simply set a timer and let the rice cook.) Use a fork to mash the beans into the onions, lime juice, garlic, cumin, cilantro and red pepper flakes together in a bowl. Fill individual serving bowls with rice and mixed greens. Spoon the bean mixture onto the greens and top with avocado. 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 sweet potato, diced 2 medium zucchini, diced Small handful of green beans
2 cups garbanzo beans, cooked or 1 can 1 cup shredded chicken (optional) 1 15oz can of unsweetened coconut milk 4 cups vegetable broth 2 handfuls of spinach 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. Farm Fresh Pasta Salad [Serves 2] 1 package of noodles (rice or gluten free, if needed) 1-2 cloves garlic, minced 1/4 red onion, thinly sliced 1/2 zucchini, thinly sliced zest and juice of 1/2 lemon small handful chopped parsley 1/8 cup olive oil. Drain and rinse the noodles and set aside. Saute onion and garlic in a pan with a splash of olive oil for 5 minutes. Add noodles to the pan, along with
the zucchini and yellow squash and saute for 10 minutes. Add the lemon, olive oil, and parsley. For added protein you can add a can of garbanzo beans. Sautéed Greens with Garlic and Parsley [Serves 2] 1 glug of coconut oil 3 cloves of finely chopped garlic juice and zest of one lemon 1 bunch dark, leafy greens such as kale or collard greens 1/2 cup vegetable broth 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. Zucchini and Basil Soup [Serves 4] 2 tablespoons organic butter 2 tablespoons olive oil 1 medium onion, chopped 2 cloves of garlic, minced 4 zucchini sliced with skin on 6 cups of vegetable broth (or 4 cups broth + 2 cups water) Cashew Cream (optional, recipe to follow) Small handful of fresh basil Salt & pepper Melt the clarified butter or ghee in a large pan, add the olive oil and once hot add the onion and garlic with a little salt. Once the mixture starts to
brown a little (about 7-10 minutes) add the zucchini and sauté for 3-5 minutes more. Add the vegetable broth and lower the heat a little. Let the flavors meld and the zucchini soften 15 20 minutes. Puree mixture and then strain through a fine mesh strainer back into your pot. Stir in the cream and basil and then season with salt and pepper. Cashew Cream ½ cup raw cashews, soaked overnight ½ - ¾ cup water Soak cashews overnight, 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. Satisfying Stir-Fry [Serves 4] Rice: 1 1/2 cup brown rice 3 cups water or veggie stock 1 garlic clove, minced Teriyaki Sauce: ½ cup Mirin ½ cup Tamari (or soy sauce) 1 clove, minced garlic 1 teaspoon minced fresh ginger Stir-Fry: 1 small head of broccoli, cut into bite size pieces 1 celery stalk cut into chunks 1 carrot, cut into large slices 1 head of baby bok choy 1 small white onion
1 bunch of Shitake or white Mushrooms 2 cloves of garlic minced 2 teaspoons ginger mined 2 tablespoons coconut oil 1 handful chopped fresh basil 1 handful chopped cilantro 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. In a small saucepan, combine all the ingredients for the teriyaki sauce and simmer until reduced by half and thick and syrupy. Remove from heat. In a wok or large pan with sides, heat coconut oil and add garlic, ginger and onions. Let simmer until brown. Add a little more oil if needed and toss in all of your veggies (except the basil and cilantro). Give them a good mix and cover your pan so the veggies can steam. Steam for 5-10 minutes, depending on how al dente you want your veggies. Scoop a large spoonful of rice into a bowl; add a generous helping of veggies, a spoonful of teriyaki sauce and then top with basil and cilantro. Cucumber Salad [Serves 4] 1 English Cucumber, sliced thinly 1 lemon Hemp seeds Mix all the ingredients in a bowl and enjoy!
Snacks Chia Date Balls [Makes 10-12 balls] 1 cup dates, soaked ¼ cup chia seeds ¼ cup raw cacao 1 teaspoon vanilla extract ¼ teaspoon cinnamon powder ¼ cup pumpkin seeds, raw 1/8 cup water Combine all ingredients in a high-speed blender. Form the ingredients into little balls. Add the balls to a tray, then put into the freezer for 30 minutes to form. Enjoy or store in the refrigerator for up to 1 week. Green Apple with Almond Butter and Cinnamon [Serves 1] 1 green apple, sliced 1 tablespoon almond butter sprinkle of cinnamon
Sprinkle the cinnamon on the almond butter and dip the apple slices in it. Carrot and Celery Sticks with Flavored Hummus [Serves 1] 2 carrots, cut into sticks 2 celery stalks, cut into sticks 2 tablespoons hummus Dip carrots and celery in hummus and enjoy! Guacamole and Veggie Sticks [Serves 3] 2 avocados ¼ red onion, chopped 2 cloves of garlic, minced 1 lime, juiced ¼ jalapeño, diced (optional) Carrot and celery sticks Mash the avocados with ¼ chopped red onion, 2 cloves minced garlic and a squeeze of lime juice. Add chopped jalapeño for added heat. Serve with sliced vegetables.
Sweet Potato Chips [Serves 4] 3 sweet potatoes 2 tablespoons coconut oil 1 teaspoon garlic powder ½ teaspoon sea salt PREPARE THE SWEET POTATOES. Preheat oven to 425 F. Use a mandolin to thinly slice the sweet potatoes into chips for best results. If you do not have a mandolin, you may also use a sharp knife and slice the sweet potatoes as thinly as possible. Add your sweet potato slices to a large bowl. Add melted coconut oil and garlic powder. Massage the sweet potatoes until they are well coated. Next, place the slices on a non-stick baking sheet. Bake the chips for 20 to 23 minutes, flipping once halfway through. The edges should be crisp when done. Sprinkle with salt while hot. Let the chips cool, then serve. Warm Apples & Cinnamon [Serves 2] 1 tablespoon coconut oil 3 to 4 large apples, chopped (any variety)
½ cup water 1 teaspoon cinnamon ½ teaspoon nutmeg SAUTÉ THE APPLES. Add the ingredients to a hot pan. Sauté until the water is evaporated. Serve immediately. Lemon Coconut Balls [Makes 10-12 balls] 1 cup dates, soaked 1 ½ cups sunflower seeds 1 cup shredded coconut 1 lemon, juiced 1 teaspoon vanilla Combine all ingredients in a high-speed blender. Form the ingredients into little balls. Add the balls to a tray, then put into the freezer for 30 minutes to form. Enjoy or store in the refrigerator for up to 1 week. Toasted Kale Chips [Serves 1] 1 head of kale torn into large pieces 2 teaspoons extra virgin olive oil 1 teaspoon curry powder (or seasoning of your choice) sea salt and pepper Toss kale with oil and season with
curry powder and sea salt. Bake for 8-10 minutes at 375º or until crispy. Careful not to burn. Treats Frozen Peaches with Warmed Coconut Butter [Serves 2] 1 ½ cups frozen peaches ¼ cup coconut butter 2 tablespoons sliced almonds Put the frozen peaches in 2 serving bowls. Warm the coconut butter by placing it in a steamer for 10 minutes. Stir and drizzle on the frozen peaches. Top with sliced almonds. Creamy Energy Boosting Shake [Serves 1] ½ cup unsweetened almond milk 1 tablespoon almond butter ½ avocado ¼ cup raw cacao powder Stevia, optional, to taste ½ cup ice Blend and Enjoy!
Blueberry Lemon Chia Pudding [Serves 2] 1 ½ cups unsweetened almond or coconut milk (in a carton, not canned) ¼ cup chia seeds Zest of 2 lemons 2cups frozen blueberries Mix all ingredients in a bowl and refrigerate for 3-4 hours or overnight. Drinks Lemon Water Elixir [Serves 1] 1 cup room temperature water 1 lemon, juiced1 tablespoon raw apple cider vinegar
1 teaspoon raw honey or stevia (to taste, optional) Dash sea salt NOTE: If you feel nauseous or experience tightness in the chest after drinking the morning Elixir, please omit the raw apple cider vinegar. Continue to drink the Lemon Water Elixir, omitting the apple cider vinegar (or use only ½ teaspoon) for at least three days, and then reintroduce it. If the reactions continue upon reintroduction, continue to drink only the lemon water. Cranberry Cleanser [Serves 1] 1/3 cup unsweetened cranberry juice 6 ounces room temperature water 1 lemon, juiced Dash of cinnamon 1 teaspoon of raw honey or stevia (optional)