How to follow this meal plan You can choose to have a Green Thickie for breakfast at least 5 days per week. For lunch you have a choice of a Green Thickie (great for those in a rush) or a salad (if you have more time to prepare food and eat it). Eat one of the dinners for dinner. You don t have to make a different recipe every day. You can make the same breakfast, lunch or dinner as often as you want. This will save you time and help you to stick to the plan. When you get bored, try a different recipe. Plan your full week in advance. Be realistic about the time you have, write your shopping list and if you need to, allocate one day to make a batch of dinners. You can chop and freeze your Green Thickie ingredients in individual portions so they are ready to throw in your blender in the morning. I prefer to make my Green Thickies the previous evening for the next day. If you are too busy to prepare your lunches, make a double batch of Green Thickies and have one for lunch too. I have been eating this way for years and it really helps me to stick to a healthy diet as I lead a very busy life. Meal and ingredient swaps Feel free to swap the recipes in the plan for different recipes in the plan. You can also switch the recipes in this monthly plan for previous monthly recipes. If this is your first month following The Leaf System you will have more recipes to choose from next month. You can switch any of the meal around. You can even eat the same dinner all week or the same breakfast or lunch all week if it makes it easier for you. Other ways to save time following this plan is to cook a batch of each dinner recipe, eat one portion and freeze the other portions for later on in the month. You can switch similar ingredients within recipes. For example you can switch the type of oil, substitute another type of carbs or protein source for a different type (as long as it s in a natural state and the same weight). You can switch any vegetables for one another. (not including potatoes). You can leave out ingredients you don t like and substitute any of the seasonings for different ones. 2
Snacks There are no snacks on this meal plan during the week. This is because busy people often don t have time to snack. But I do know that some people like to or need to snack so don t worry this plan is still suitable for you. If you know you won t make it from one meal to another without a snack, split your meal in half and have 6 meals per day instead of 3. This is a very good way to keep your blood sugar levels stable. At the weekend you are allowed to have 1 snack per day which is 250 calories or less. This can be anything you want it to be (small bar of chocolate, glass of wine, packet of crisps/chips). If you are detoxing, on a special diet or trying to avoid certain foods, I suggest adding in snacks that fit with your special diet, or simply having bigger meals on Saturday and Sunday if you don t want to snack. The only other time that snacks are appropriate is if you are a man, are taller than average, or are very active during the day or do regular intense workouts. I would suggest adding 250 calories to your diet every day based on foods you enjoy from this plan. Coping with hunger pangs and cravings If you are new to healthy eating and you are struggling with cravings or hunger pangs, then please eat something. This is not a starvation diet. It is all about helping you to lose weight in a healthy way and learning correct portion sizes. It is far better to choose something healthy to eat when you are hungry and your body is telling you to eat, rather than trying to use willpower alone and bingeing on junk food later in the day. Choose foods that are similar to the ingredients listed on the diet plan if you need to eat to avoid hunger pangs. Foods higher in protein will fill you up for longer. Your body will need time to adjust to this type of diet so please don t beat yourself up if this happens. It is quite likely to happen when you first start, so be prepared for this with extra portions of your meals or healthy snacks that are based on ingredients in this diet plan such as fruit, vegetables and nuts and seeds. You may not lose weight if you don t stick to this diet exactly during the first couple of weeks, but you are doing your body the world of good. You will get used to eating like this and your cravings will melt away. So stick with it. Once your body gets used to eating like this it will become easy. Whatever you do, please don t give up. 3
Month 2 Meal Plan Breakfast Lunch Dinner Total MONDAY Wet Summer Watermelon Thickie 370 1 Lemon Poppy Seed Salad 550 2 Veggie Quinoa Sushi 248 1 1168 TUESDAY Prize Pineapple and Parsley Thickie 475 1 Artichoke Salad with Pesto Dressing 480 2 Veggie Pizza Casserole 350 1 1305 WEDNESDAY Almond and Pear Thickie 404 1 Tree Hugger Flatbread 508 1 Tempeh Burrito Bowl 457 2 1369 THURSDAY Anti-Inflammatory Berry Thickie 441 1 Strawberry, Mint, and Arugula Salad 238 2 Beans and Greens Dinner Salad 489 2 1168 FRIDAY Dad s Big Super Sweet and Sour Thickie 460 1 Chickpea Avocado Salad 268 1 Cashew Broccoli Slaw 359 1 1087 SATURDAY Green Smoothie Bowl 485 1 Zucchini and Arugula Pesto Pasta 410 1 Sweet Potato Lentil Salad 485 2 1380 SUNDAY Honeydew with Berries 210 0 Mushroom and Avocado Tacos 260 1 Asian Cashew Veggies 385 2 855
Breakfast Recipes
Wet Summer Watermelon Thickie SERVES: 2 CALORIES PER SERVING: 370 PORTION OF LEAFY GREENS PER SERVING: 1 4 cups watermelon, chopped (about a quarter of a small watermelon) 1 tablespoon coconut cream or ¼ cup of desiccated coconut or coconut meat. 2 cups spinach, tightly packed or 2 cups loosely packed (or any other mild greens) ¼ cup almonds ½ cup dried apricots (or any other dried fruit which can also be pre-soaked for a smoother blend) Juice from ½ lemon 1 Filler- 2 bananas or 2 small avocados or 2 small sweet potatoes or ½ cup oats 1. Blend all ingredients until smooth. 2. Add ice or frozen fruit to cool the smoothie down, or make in advance and store in the fridge for up to 3 days. 3. For larger blenders, you may have to make more than one portion at once. I suggest making a double portion and having one portion for breakfast and one for lunch, or save one for the next day. 4. If you prefer a sweeter Thickie, add some liquid stevia as it doesn't contain additional calories. 5. If you don't like your smoothies too sweet, blend the ingredients briefly without the sweet ingredients (dried fruit, bananas, mango), try it, and add the sweet ingredients as needed. 6
Prize Pineapple and Parsley Thickie SERVES: 2 CALORIES PER SERVING: 310 PORTION OF LEAFY GREENS PER SERVING: 1 1 cup non-dairy milk 3 cups pineapple, chopped (1 small pineapple) 2 medium bananas (fresh or frozen) 1 cup parsley, chopped 1 Filler-2 bananas or 2 small avocados or 2 small sweet potatoes or ½ cup oats 1. Blend all ingredients until smooth. 2. Add ice or frozen fruit to cool the smoothie down, or make in advance and store in the fridge for up to 3 days. 3. For larger blenders, you may have to make more than one portion at once. I suggest making a double portion and having one portion for breakfast and one for lunch, or save one for the next day. 4. If you prefer a sweeter Thickie, add some liquid stevia as it doesn't contain additional calories. 5. If you don't like your smoothies too sweet, blend the ingredients briefly without the sweet ingredients (dried fruit, bananas, mango), try it, and add the sweet ingredients as needed. 7
Almond and Pear Thickie SERVES: 2 CALORIES PER SERVING: 404 PORTION OF LEAFY GREENS PER SERVING: 1 2 cups almond milk or other non-dairy milk 4 medium pears (4 cups) ¼ cup almonds 2 cups spinach, tightly packed or 2 cups loosely packed (or any other mild greens) 1 Filler - 2 bananas or 2 small avocados or 2 small sweet potatoes or ½ cup oats 1. Blend all ingredients until smooth. 2. Add ice or frozen fruit to cool the smoothie down, or make in advance and store in the fridge for up to 3 days. 3. For larger blenders, you may have to make more than one portion at once. I suggest making a double portion and having one portion for breakfast and one for lunch, or save one for the next day. 4. If you prefer a sweeter Thickie, add some liquid stevia as it doesn t contain additional calories. 5. If you don't like your smoothies too sweet, blend the ingredients briefly without the sweet ingredients (dried fruit, bananas, mango), try it, and add the sweet ingredients as needed. 8
Anti-Inflammatory Berry Thickie SERVES: 2 CALORIES PER SERVING: 441 PORTION OF LEAFY GREENS PER SERVING: 1 1 cup water 1 cup dairy-free milk 1 cup strawberries 1 cup blueberries 2 tablespoons sesame seeds 2 teaspoons maple syrup ½ cup desiccated coconut 2 cups spinach 1 Filler - 2 bananas or 2 small avocados or 2 small sweet potatoes or ½ cup oats 1. Blend all ingredients until smooth. 2. Add ice or frozen fruit to cool the smoothie down, or make in advance and store in the fridge for up to 3 days. 3. For larger blenders, you may have to make more than one portion at once. I suggest making a double portion and having one portion for breakfast and one for lunch, or save one for the next day. 4. If you prefer a sweeter Thickie, add some liquid stevia as it doesn't contain additional calories. 5. If you don't like your smoothies too sweet, blend the ingredients briefly without the sweet ingredients (dried fruit, bananas, mango), try it, and add the sweet ingredients as needed. 9
Dad s Big Super Sweet and Sour Thickie SERVES: 2 CALORIES PER SERVING: 460 PORTION OF LEAFY GREENS PER SERVING: 1 4 cups water 1 cup non-dairy milk 1 pink grapefruit (or other type of grapefruit. You can use oranges instead for a less sharp taste) ½ cup broccoli (or any mild leafy greens) ½ cup cauliflower (or mild leafy greens) 1 tablespoon linseeds (or any type of plain seeds) 1 tablespoon almonds (or any type of plain nuts) ¼ cup dates (or any other dried fruit which can also be pre-soaked for a smoother blend) 1 cup dried apricots (brown, unsulfured ones are best or other dried fruit) 1 Filler - 2 bananas or 2 small avocados or 2 small sweet potatoes or ½ cup oats 1. Blend all ingredients until smooth. 2. Add ice or frozen fruit to cool the smoothie down, or make in advance and store in the fridge for up to 3 days. 3. For larger blenders, you may have to make more than one portion at once. I suggest making a double portion and having one portion for breakfast and one for lunch, or save one for the next day. 4. If you prefer a sweeter Thickie, add some liquid stevia as it doesn't contain additional calories. 5. If you don't like your smoothies too sweet, blend the ingredients briefly without the sweet ingredients (dried fruit, bananas, mango), try it, and add the sweet ingredients as needed. 10
Green Smoothie Bowl SERVES: 1 CALORIES PER SERVING: 485 PORTION OF LEAFY GREENS PER SERVING: 1 ½ avocado 2 tablespoons raw cacao ½ cup mango, fresh or frozen ½ cup strawberries, fresh or frozen 1 cup parsley 2 dates Topping: ¼ cup nuts of choice 1 banana ½ cup blueberries 1. Add all of the smoothie ingredients in a highspeed blender and blend until smooth. Pour into a bowl. 2. Top with sliced banana, nuts, and blueberries. 11
Honeydew with Berries SERVES: 1 CALORIES PER SERVING: 210 PORTION OF LEAFY GREENS PER SERVING: 0 1 large honeydew melon 1 cup berries of choice or mixed ¼ cup of sliced almonds 1. Slice the melon and remove the seeds. 2. Use a melon baller or a small spoon to remove the insides from the melon. Use the melon skin as a bowl and place the melon flesh balls into the skin. 3. Add the berries to the melon bowl and gently stir. Top with almonds. 12
Lunch Recipes
Italian Flatbread SERVES: 2 CALORIES PER SERVING: 500 PORTION OF LEAFY GREENS PER SERVING: 0 1 cup gluten-free oat four (grind oats in a food processor) ½ cup water 2 tablespoons Italian herbs, fresh or dried a pinch of salt, pepper, garlic powder and onion powder 1. Mix the flour with the herbs and some salt and pepper in a medium-sized bowl. Pour in the water and form a dough with your hands. You should be able to make small rounds balls with the dough sticking too much. If it sticks, add a small amount of water. 2. Form small balls and add additional flour to roll into 5-inch or bigger rounds. They should be about ¼-inch thick. 3. Heat a skillet/pan over medium heat and place each flatbread in the pan. Cook the flatbreads for 2 minutes on each side or until browned. 14
Lemon Poppy Seed Salad SERVES: 2 CALORIES PER SERVING: 550 PORTION OF LEAFY GREENS PER SERVING: 2 Dressing: ¼ cup avocado or extra-virgin olive oil 2 tablespoons maple syrup 3 tablespoons fresh lemon juice 1 tablespoon poppy seeds ½ teaspoon Dijon mustard ½ teaspoon sea salt Salad: 4 cups mixed greens or greens of choice 1 cup small white beans 1 large apple ¼ cup walnuts ¼ cup dried cranberries 1. Add all ingredients for the dressing in a small bowl and whisk until smooth and creamy. Place the dressing in the fridge and let it cool for at least 30 minutes. 2. Mix the greens in a salad bowl with the beans. Chop the apple and add it to the salad. Mix in the walnuts and cranberries. 3. Toss the salad with the dressing and serve. 15
Artichoke Salad with Pesto Dressing SERVES: 2 CALORIES PER SERVING: 480 PORTION OF LEAFY GREENS PER SERVING: 2 ½ cup artichoke hearts ½ red onion 1 bell pepper 1 tomato ½ cup mushrooms ¼ cup black olives such as kalamata Pesto: 2 cloves garlic 1 cup basil 3 tablespoons extra-virgin olive oil juice from one lemon 2 tablespoons pine nuts 4 cups spinach ½ teaspoon sea salt ½ teaspoon black pepper 1. Sauté all of the veggies in a skillet/pan with a small amount of water. Season with salt and pepper to taste. 2. To make the pesto, chop the basil and garlic and mix with the lemon juice, nuts, salt, and pepper. 3. Serve the sautéed veggies over the spinach and top with the pesto. 16
Tree Hugger Flatbread SERVES: 4 CALORIES PER SERVING: 508 PORTION OF LEAFY GREENS PER SERVING: 1 4 Italian flatbreads (see recipe above) Toppings: 1 tablespoon extra-virgin olive oil 1 red bell pepper 1 tomato ½ cup artichoke hearts 2 cloves garlic ½ red onion ¼ cup black olives such as kalamata 1 cup spinach or kale ½ teaspoon sea salt ½ teaspoon black pepper 1. Prepare the flatbreads by following the recipe above. 2. Chop all veggies for the topping and sauté them with the olive oil and some salt and pepper in a pan/skillet over medium heat. 3. Topped the cooked flatbreads with the sautéed veggies. 17
Strawberry, Mint, and Arugula Salad SERVES: 1 CALORIES PER SERVING: 238 PORTION OF LEAFY GREENS PER SERVING: 2 1 cup chopped arugula 1 cup chopped spinach 1 tablespoon slivered almonds 1 spring/salad onion Dressing: 1 pint strawberries 1 cup fresh mint ¼ cup balsamic vinegar 3 tablespoons maple syrup 1. Chop the strawberries and place in a bowl with the vinegar and honey. Mince the mint and mix it with the strawberry dressing. Let the dressing sit for at least 2 hours in the fridge. 2. Place the greens and chopped onion in a bowl and mix with the dressing. Top with almonds. 18
Chickpea Avocado Salad SERVES: 2 CALORIES PER SERVING: 268 PORTION OF LEAFY GREENS PER SERVING: 1 1 can chickpeas (15 oz./425 g.) or sprouted and cooked from dried 1 clove garlic 1 avocado ½ small green cabbage 2 green/salad onions juice from 1 lime 1 handful fresh cilantro/coriander sea salt and pepper to taste cayenne or chili pepper (optional) to taste 2 cups mixed greens 1. Mince the garlic and drain the beans. Mush the beans with a fork or just process them in your food processor. If you re using the food processor, add in the garlic as well. 2. Chop all remaining ingredients. 3. Mix all ingredients in a large bowl. Serve on a bed of greens. 19
Zucchini and Arugula Pesto Pasta SERVES: 2 CALORIES PER SERVING: 410 PORTION OF LEAFY GREENS PER SERVING: 1 2 large zucchinis 1 cup cherry tomatoes ¼ teaspoon sea salt ¼ teaspoon pepper ⅓ cup walnuts or pine nuts or hazelnuts 1 head roasted garlic 2 cups fresh basil 1 cup arugula juice from 1 lemon ¼ cup olive oil 1. Wrap the garlic in aluminum foil and roast it in a preheated oven at 400F/200C. 2. Once the garlic is roasted and soft, transfer to a food processor along with the nuts and a pinch of salt and pepper. Pulse until the mixture turns into fine crumbs. 3. Add in the basil, arugula, and lemon juice and pulse for a few seconds. With the motor of the food processor running, slowly drizzle in the olive oil to help the pesto emulsify. Don t add all of the olive oil at once because your pesto might split. 4. Scrape down the sides to collect any chunky bits and process until smooth. 5. Use a spiralizer or a julienne peeler to make zucchini noodles. 6. Combine the zucchini noodles with the tomatoes and pesto and mix well. 20
Mushroom and Avocado Tacos SERVES: 2 CALORIES PER SERVING: 260 PORTION OF LEAFY GREENS PER SERVING: 1 4 Portobello mushrooms ¼ large onion 1 carrot 1 beet ½ red chili pepper (optional) 1 clove garlic ½ tablespoon coconut oil 1 ½ - 2 tablespoons taco seasoning ¼ teaspoon sea salt Toppings: fresh cilantro/coriander 2 green/salad onions ½ cup cherry tomatoes ½ cup black olives 1 avocado 2 tablespoons lime juice ¼ teaspoons salt 2 cups mixed leafy greens 1. Preheat your oven to 400 F/200 C. 2. Cook the onions, grated carrot, and grated beet with the coconut oil in a large frying pan over medium heat until soft. 3. Remove the stems and spoon out as much of the mushroom insides as you can. Finely dice the insides and add to the veggies. 4. Dice the insides finely and add to veggies. 5. Once browned, add the taco seasoning and season with salt and pepper to taste. 6. Bake the mushrooms face down for 10 minutes, then turn over and bake for another 10 minutes. 7. Mash the avocado with the lime juice and salt to make a quick guacamole. 8. Spoon the veggie mixture into the baked mushroom caps, followed by the tomatoes, olives, green onions, and cilantro/coriander. 9. Serve with a side salad of mixed leafy greens. 21
Dinner Recipes
Veggie Quinoa Sushi SERVES: 2 CALORIES PER SERVING: 248 PORTION OF LEAFY GREENS PER SERVING: 1 1 pack nori, if available (or rice spring rolls) 1 carrot 1 avocado 1 cucumber ¼ cup sprouts 1 cup cooked quinoa with ½ teaspoon sea salt added 2 tablespoons tamari or coconut aminos Wasabi, if desired 1. Thinly slice the veggies into long strips, approximately as long as the nori. 2. Place a little of each veggie in the nori along with a bit of quinoa and wrap the nori around the veggies. Seal with a little water. Make sure the rolls are not too fat and the nori is wrapped tightly around the veggies without them falling apart. This may take some practice. 3. Mix some wasabi with your tamari to make a spicy, umami dip for your rolls. 23
Veggie Pizza Casserole SERVES: 4 CALORIES PER SERVING: 350 PORTION OF LEAFY GREENS PER SERVING: 1 2 large tomatoes 1 tablespoon Italian seasoning ½ teaspoon garlic powder ¼ teaspoon sea salt ½ teaspoon oregano ½ medium zucchini/courgette 1 cup cauliflower 2 garlic cloves 2 eggs or 6 tablespoons ground flax seeds and 3 tablespoons water (vegan option) 3 tablespoons coconut flour 1 tablespoon melted coconut oil ¼ teaspoon sea salt Toppings: ½ red bell pepper ½ onion ¼ cup Greek olives 1 cup mushrooms 1 cup greens of choice 2 cloves garlic ¼ cup nutritional yeast 1. Preheat your oven to 400F/200C and grease a 9x11-inch (22x28 cm) casserole dish. 2. Sauté the onion in a large skillet/pan until soft. 3. Peel the tomatoes and blend them in a blender. Add to the pan with the onions along with the spices and a pinch of salt. Stir and cook over medium heat until the mixture starts to boil. Cover and turn the heat down to low. Cook for another 6 minutes and set aside. 4. Add the garlic, cauliflower, and zucchini to a food processor or blender and process until the veggies resemble rice. Alternative, you can just grate the veggies by hand. 5. Combine the riced veggies, eggs/flax with water, coconut flour, coconut oil, and salt in a large bowl. Mix until dough-like paste form with no clumps. 6. Evenly spread the dough across the bottom of a casserole dish and bake for 10 minutes. Remove and add the tomato sauce. 7. Chop the pepper, mushrooms, onion, garlic and greens and sauté the veggies in a skillet/pan until soft. Arrange the veggies over the tomato sauce. 8. Bake the pizza in the oven for 30 minutes or until the casserole turns golden brown and the crust is crispy. 9. Remove from the oven and top with nutritional yeast, if desired. 24
Tempeh Burrito Bowl SERVES: 2 CALORIES PER SERVING: 457 PORTION OF LEAFY GREENS PER SERVING: 1 1 pack tempeh - 12 oz./340 g. ¼ teaspoon salt ¼ cup lime juice 2 tablespoons olive oil ½ teaspoon cumin ¼ teaspoon salt ½ cup fresh cilantro/coriander 2 cups chard or kale or collard greens Salsa: ½ avocado ½ mango, diced ¼ cup cilantro/coriander juice from 1 lime Spicy black beans: 2 cans black beans, rinsed and drained (or 3 cups cooked black beans) ⅓ cup chopped red onion 3 cloves garlic ¼ teaspoon chili powder Garnish: cherry tomatoes, sliced 1. Whisk together the lime juice, olive oil, spices, and salt. 2. Crumble the tempeh and heat in a skillet/pan until crispy. 3. Mix the tempeh and the greens with the dressing and set aside. 4. Chop the avocado, mango, and cilantro and mix with the lime juice. You can add chili pepper for heat, if desired. Set aside. 5. Add the onions, garlic, and chili powder to a pan over medium heat. Cook until the onions are tender and add in the beans. Cook until the beans are heated through. 6. Layer the tempeh and greens, beans, mango salsa, and tomatoes in a bowl and serve. 25
Beans and Greens Dinner Salad SERVES: 2 CALORIES PER SERVING: 489 PORTION OF LEAFY GREENS PER SERVING: 2 Salad: 1 cup garbanzo beans/chickpeas 15 oz./ 425g can/tin black beans 1 red pepper ½ small red onion 1 small cucumber 2 tomatoes 1 cup chopped fresh cilantro/coriander 1 cup parsley 2 cups greens of choice Dressing: juice from 1 lemon 2 tablespoons olive oil 2 cloves garlic 1 teaspoon cumin ½ teaspoon oregano salt and pepper to taste Topping: 1 tablespoon sunflower seeds 1. Chop the veggies into bite-sized pieces. 2. Combine all ingredients for the dressing in a small bowl and mix well. 3. Add all ingredients for the salad in a large bowl and drizzle on the dressing. Toss to combine. 4. Top with sunflower seeds and serve. 26
Cashew Broccoli Slaw SERVES: 2 CALORIES PER SERVING: 359 PORTION OF LEAFY GREENS PER SERVING: 1 ½ head of cabbage 1 carrot 1 sweet red apple ½ red bell pepper 1 cup finely chopped broccoli florets 2 oz./56g pomegranate or dried cranberries (raisins work well too) ¼ cup almond slivers or pumpkin seeds or sunflower seeds Dressing: 1 cup raw cashews 1 cup water juice from 1 lemon zest from ½ lemon salt and pepper to taste 1 teaspoon maple syrup 1. Place your veggies and apple in a food processor and process into small pieces. Alternatively, dice them finely with a sharp knife. 2. Transfer the veggies and apple to a large bowl and mix in the pomegranate and nuts. 3. Soak your cashews in water for 20 minutes and place in a food processor. Process the cashews until smooth and with the processor running, slowly add in the lemon juice, maple syrup, and water until the dressing is creamy. Mix in the lemon zest. 4. Pour the cashew dressing over the salad and toss to combine. Season with salt and pepper to taste. 27
Sweet Potato Lentil Salad SERVES: 2 CALORIES PER SERVING: 485 PORTION OF LEAFY GREENS PER SERVING: 2 2 tablespoons extra-virgin olive oil 2 ½ teaspoons chili powder ⅓ cup lemon or lime juice ½ teaspoon sea salt and pepper to taste 1 15-oz.can/425 g. tin lentils 1 bunch scallions/salad onions 4 cups baby spinach ½ cup chopped peanuts or cashews 1 large sweet potato 1. Wash and drain the tin of lentils. 2. Chop the scallions and the spinach. 3. Dice the sweet potato into small cubes and steam until soft, but not mushy. 4. Add the oil, chili powder, lime juice, salt, and pepper in a bowl and whisk together. 5. Place the spinach, lentils, sweet potato, and scallions in a large bowl and stir in the dressing. Top with nuts. 28
Asian Cashew Veggies SERVES: 2 CALORIES PER SERVING: 385 PORTION OF LEAFY GREENS PER SERVING: 2 1 carrot 1 rib celery 1 cup green beans 2 tablespoons arrowroot starch/powder ½ teaspoon black pepper 1 tablespoon coconut oil 3 tablespoons soy sauce (or coconut aminos/tamari) 2 tablespoons rice wine vinegar or apple cider vinegar 2 tablespoons organic ketchup ½-1 tablespoon maple syrup 2 garlic cloves, minced ½ teaspoon minced fresh ginger ¼-½ crushed dried red pepper or paprika ½ cup raw cashew nuts 2 cups spinach 1. Chop the veggies into small pieces. Mix the arrowroot starch with the black pepper and coat the veggies. 2. Melt the coconut oil in a large skillet or wok. Add the veggies and cook for about 5 minutes or until browned on all sides. 3. Mix the soy sauce, maple syrup, garlic, ginger, ketchup, vinegar, and crushed dried red pepper (use paprika if you don't want it too spicy) in a small bowl. Slowly add the sauce to the wok or skillet. Cook until the sauce is thickened up and the veggies are cooked through. 4. Stir in the cashews just before serving. Serve on a bed of spinach. 29