Get EmPlantPowered AKA (AshleyKoffApproved) Nutrition Pit Stops (ie Eating Occasions) For servings & nutrient groups visit www.ashleykoffapproved.com/nutritionplan For AKA product brand names visit http://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. 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. 4. 1 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
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 20-25 almonds on the side. 20. 11 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) 21. 1 AKA plant-based bar + organic tea. (AKA bar note: should meet AKA nutrition criteria for ~15g carb, >6g protein, and <15g fat.) 22. 1 AKA plant-based bar + organic flavored water. 23. 1 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.
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 10-12 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
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. 44. 1 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. 45. 2 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, 10-15 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
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.
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