Get Back To You| 2016 - s3-us-west-2.amazonaws.com · Get Back To You| 2016 ! ROASTED CHICKEN Makes...

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TABLE OF CONTENTS Tonics ............................................................................................................................................................................ 4

Daily Metabolism Boosting & Fat Blasting Drink .............................................................................. 4

Breakfast ...................................................................................................................................................................... 4

Scrambled Eggs ................................................................................................................................................ 4

Fresh Salsa .......................................................................................................................................................... 5

Spinach and Cilantro Egg ............................................................................................................................. 5

Buckwheat Pancakes ..................................................................................................................................... 6

Berry Banana Buckwheat Bowl ................................................................................................................ 6

Oatmeal Protein Breakfast Bowl .............................................................................................................. 7

Greek Yogurt Parfait ...................................................................................................................................... 7

Banana chia seed pudding with Almond Butter ................................................................................ 7

Smoothies .................................................................................................................................................................... 8

Berry Ginger Green Smoothie .................................................................................................................... 8

Green Goodness Smoothie ........................................................................................................................... 9

Grapefruit Ginger Smoothie ........................................................................................................................ 9

Berry Love Smoothie ..................................................................................................................................... 9

Green Magic Smoothie .................................................................................................................................. 9

Kale BFF Smoothie ........................................................................................................................................ 10

Lunch ........................................................................................................................................................................... 10

Thai Chicken Salad ........................................................................................................................................ 10

Roasted Chicken ............................................................................................................................................. 11

Steamed Sweet Potatoes ............................................................................................................................ 11

Lemon Massaged Kale Salad w/Hemp Seeds .................................................................................... 11

SPinach Salad W/Feta Cheese, Olives ................................................................................................... 12

Zucchini, Yellow Squash, and Garbanzo Beans ................................................................................ 12

Brown Rice ....................................................................................................................................................... 12

Lemon Ginger Sweet PotatoES ................................................................................................................ 13

Classic Egg Salad ............................................................................................................................................ 13

Green Salad with Sardines ......................................................................................................................... 14

Spinach Salad .................................................................................................................................................. 14

Massaged Kale Salad .................................................................................................................................... 14


Herbed Zucchini and Carrot ..................................................................................................................... 15

Roasted Asparagus with Mixed Greens and Red Cabbage .......................................................... 15

Apple Arugula Salad ..................................................................................................................................... 16

Curried Sunflower-‐Pate-‐Stuffed Collard Wraps .............................................................................. 16

Creamy Carrot Raw Soup ........................................................................................................................... 17

Mixed Greens Salad W/Hard Boiled Egg ............................................................................................. 17

Dinner .......................................................................................................................................................................... 18

Roasted Chicken ............................................................................................................................................. 18

Sautéed Zucchini ............................................................................................................................................ 18

Baked Salmon ................................................................................................................................................. 18

Steamed Broccoli ........................................................................................................................................... 19

Cauliflower Rice ............................................................................................................................................. 19

Garlic Spinach ................................................................................................................................................. 19

Shrimp ................................................................................................................................................................ 20

Green Bean Stir Fry ...................................................................................................................................... 20

Vegetable Lentil Soup .................................................................................................................................. 20

Roasted Tempeh and Vegetables ........................................................................................................... 21

Creamy Onion Soup ...................................................................................................................................... 21

Chopped Vegie Salad .................................................................................................................................... 22

Lemon Ginger Sweet PotatoES ................................................................................................................ 23

Roasted Asparagus with Mixed Greens and Red Cabbage .......................................................... 23

Roasted Sweet Potatoes ............................................................................................................................. 24

Carrot Ginger Miso Soup ............................................................................................................................ 24

Sauteed Swiss Chard W/Garbanzo Beans .......................................................................................... 24

Braised Green Beans .................................................................................................................................... 25

Garlic Cauliflower Rice ................................................................................................................................ 25

Sweet Potato Fries ........................................................................................................................................ 26

Spring Green Peas with Onions and Mint ........................................................................................... 26

Dips & Snacks ........................................................................................................................................................... 26

Spiced Pumpkin Seeds ................................................................................................................................ 26

Sweet Potato Chips ....................................................................................................................................... 27


Dressings .................................................................................................................................................................... 27

Tahini Dressing .............................................................................................................................................. 27

Lemon Dressing ............................................................................................................................................. 27

Lemon Garlic Dill Dressing ........................................................................................................................ 28

Creamy Avocado Dressing ......................................................................................................................... 28

Thai Sesame Dressing .................................................................................................................................. 28

TONICS DAILY METABOLISM BOOSTING & FAT BLASTING DRINK Makes 1 serving

1 cup room-temperature water 1 lemon, juiced 1 tablespoon raw apple cider vinegar 1 teaspoon raw honey, maple syrup, or stevia to taste (optional) Dash sea salt NOTE: If you feel nauseous or experience tightness in the chest after drinking, please omit the raw apple cider vinegar. This reaction can occur when the body releases bacteria. Continue to drink this drink, omitting the apple cider vinegar (or use only ½ teaspoon of ACV) for at least three days, and then reintroducing it. If the reactions continue upon reintroduction, continue to drink only the lemon water

BREAKFAST

SCRAMBLED EGGS Makes 2 servings

1 teaspoon coconut oil 1 small onion, diced


2 cups spinach 4 eggs, beaten Sea salt and black pepper

Place a pan over medium-low heat. When the pan is hot, add coconut oil and onion. Sauté for 2 minutes until soft. Next, add spinach and sauté for 1 to 2 minutes until spinach begins to wilt. Finally, add eggs, sea salt, and black pepper. Scramble until cooked through. Top with Fresh Salsa.

FRESH SALSA Makes 2 to 3 cups 2 large tomatoes, chopped ½ small onion, chopped 1 jalapeno, chopped (optional) 1 lime, juiced

½ bunch fresh cilantro, chopped Sea salt and black pepper

Add all the ingredients to a mixing bowl and stir gently. Cover and let it sit in the refrigerator until ready to eat.

SPINACH AND CILANTRO EGG Makes 2 servings 4 eggs 1 tablespoon coconut oil 2 cups spinach ½ bunch cilantro, chopped 1 scallion 1 teaspoon oregano Sea salt and pepper Add 4 eggs to a mixing bowl and mix with a fork. Set to the side. Add coconut oil to a hot pan. When the oil is melted, add spinach, cilantro, scallion, oregano, sea salt, and pepper. Sauté until the spinach is wilted (2 to 3


minutes). Add the eggs. Mix the eggs and vegetables using a rubber spatula. Cook until well done.

BUCKWHEAT PANCAKES Makes 2 servings 1 cup buckwheat flour 1 teaspoon baking powder 1 teaspoon baking soda

½ teaspoon sea salt 1 ¼ cup dairy-free milk 1 egg 1 teaspoon cinnamon ½ teaspoon vanilla extract 1 teaspoon coconut oil Add the buckwheat flour, baking powder, baking soda, sea salt, dairy-free milk, egg, cinnamon, and vanilla extract to a mixing bowl. Mix well until smooth. Next, heat a pan on the stove over medium heat. Add a teaspoon of coconut oil. Once the pan is hot and the oil has melted, add about ¼ cup of pancake batter. Allow the batter to cook for about 2 to 3 minutes. Once you see the pancake begin to dry out on the top, you can flip it over. Once both sides are cooked, you can remove the pancake from the pan and place it on a plate. Remember to add a teaspoon of coconut oil to the pan every time you make a new pancake to avoid sticking.

BERRY BANANA BUCKWHEAT BOWL Makes 2 servings ½ cup buckwheat (suggestion: Bob’s Red Mill Creamy Buckwheat) 1 ½ cups dairy-free milk or water 1 teaspoon vanilla extract 1 teaspoon cinnamon

1 scoop of protein powder Sweetener of your choice 1 banana, sliced


½ cup mixed berries Add the buckwheat and dairy-free milk OR water to a small pot over low heat and bring to a low boil. Add vanilla extract, cinnamon, protein powder, and your favorite sweetener. Once the buckwheat is cooked (about 10 minutes), serve in a bowl topped with sliced bananas and mixed berries.

OATMEAL PROTEIN BREAKFAST BOWL Makes 2 servings 1 ½ cup rolled oats 1 ¾ cup dairy-free milk OR water 1 teaspoon coconut oil 1 teaspoon cinnamon 1 scoop protein powder Sweetener of your choice Add the rolled oats to a small pot with dairy-free milk or water. Stir until the oats are cooked (roughly 6 to 8 minutes). Add coconut oil, cinnamon, protein powder, and sweetener. Mix well and serve immediately.

GREEK YOGURT PARFAIT Makes 1 serving 1 cup vanilla Greek yogurt 1 cup fresh berries (your choice) Handful of almonds Add the yogurt to a serving bowl. Top with berries and almonds.

BANANA CHIA SEED PUDDING WITH ALMOND BUTTER Makes 2 servings 2 cups unsweetened, dairy-free milk 1 very ripe banana ¼ cup almond butter 1 teaspoon cinnamon


¼ cup chia seeds Add the milk, banana, almond butter, and cinnamon to a high-speed blender. Blend until mixed well and pour into a bowl. Add chia seeds and let it set for 15 to 30 minutes until thick and serve.

SMOOTHIES

BERRY GINGER GREEN SMOOTHIE Makes 1 serving

1 ½ cups of dairy-free milk or water ½ cup fresh spinach ½ avocado Handful of parsley 1 cup berries of choice 1-inch piece of ginger 1 teaspoon cinnamon 1 teaspoon honey or stevia to taste Ice (optional) Place all the ingredients into a blender and blend until smooth.

BEAUTY CHOCOLATE SMOOTHIE Makes 1 serving

½ banana 1 ½ cups dairy-free milk or water 1 tablespoon ground flax seed 1 large handful spinach or kale 1 cup frozen berries 2 tablespoons raw cacao ¼ teaspoon cinnamon 1 splash vanilla extract Ice (optional) Place all the ingredients into a blender and blend until smooth.


GREEN GOODNESS SMOOTHIE Makes 1 serving

2 cups spinach 1 1/2 cups dairy-free milk or water 2 tablespoons almond butter 1/2 cup mixed frozen berries 1 tablespoon flax meal Stevia to taste Ice (optional) Place all the ingredients into a blender and blend until smooth.

GRAPEFRUIT GINGER SMOOTHIE 1 ½ cups dairy-free milk ½ medium grapefruit, peel removed ½ avocado 1 large handful kale or spinach 1-inch fresh ginger OR ¼ teaspoon ginger powder Place all the ingredients into a blender and blend until smooth.

BERRY LOVE SMOOTHIE 1 ½ cups dairy-free milk 1 cup berries ½ avocado 1 handful mixed greens 2 kale leaves 1 tablespoon raw cacao Place all the ingredients into a blender and blend until smooth.

GREEN MAGIC SMOOTHIE 1 ½ cups dairy-free milk 2 handfuls spinach 1/2 cup fresh or frozen raspberries ½ avocado


Dash of cinnamon Place all the ingredients into a blender and blend until smooth.

KALE BFF SMOOTHIE 1 ½ cups dairy-free milk 2 cups kale 1 cup frozen berries ½ avocado 1 teaspoon flax seeds 1 teaspoon raw cacao Dash of cinnamon

Place all the ingredients into a blender and blend until smooth.

LUNCH

THAI CHICKEN SALAD Makes 4 servings

*Note: You can buy a pre-cooked chicken OR roast your chicken at home for this recipe.

1 roasted chicken 1 head romaine lettuce, chopped 1 bunch cilantro, chopped 1 large carrot, shredded 1 cup bean sprouts 2 scallions, chopped Shred the chicken. Take the chicken and pull it apart into bite-sized pieces and put into a large mixing bowl. Add romaine lettuce, cilantro, carrot, bean sprouts, and scallions. Mix well


ROASTED CHICKEN Makes 4-6 servings

1 whole chicken 1 tablespoon coconut oil 1 tablespoon garlic powder Sea salt and black pepper Preheat the oven to 400 degrees Fahrenheit. Massage the raw chicken with coconut oil, garlic powder, sea salt, and black pepper. Bake for 1 hour to 1 ½ hours, depending upon the size of the chicken. You know the chicken is done when you poke the thickest part of the thigh and the leg and the juices run clear. Once the chicken is done, remove from the oven and allow the chicken to rest for at least 15 minutes before carving.

STEAMED SWEET POTATOES Makes 2 servings (*Double batch for 4 servings if eating with Thai Chicken Salad)

2 sweet potatoes, chopped into bite-sized pieces 1 tablespoon coconut oil 1 lime, juiced Sea salt and black pepper Steam the sweet potatoes. Fill a large pot with about 2 inches of water on the bottom. Place your metal steamer inside the pot, cover, and place over high heat. When the water is boiling, add the chopped sweet potatoes in one layer for even cooking. Cover and steam for about 5 to 7 minutes until soft. Remove from the pot to a serving plate. Add coconut oil, lime juice, sea salt, and black pepper to taste.

LEMON MASSAGED KALE SALAD W/HEMP SEEDS Makes 4 servings 1 bunch of kale, thinly sliced ½ bunch parsley Juice from 1 lemon 1 garlic clove, minced 1 avocado, sliced 2 tablespoons extra-virgin olive oil Sea salt and pepper


2 tablespoons hemp seeds Add all ingredients except hemp seeds to a large bowl. Use your bare hands to massage the salad together until the kale is soft and wilted. It should turn a dark green. Top with hemp seeds and enjoy.

SPINACH SALAD W/FETA CHEESE, OLIVES Makes 4 servings 8 cups baby spinach 4 teaspoons feta cheese ¼ cup olives (your choice) Lemon Garlic Dill Dressing (see recipe below) Add the baby spinach, feta cheese, and olives to a large bowl. Coat with the dressing and serve.

ZUCCHINI, YELLOW SQUASH, AND GARBANZO BEANS 1 tablespoon coconut oil 1 small onion, chopped 2 zucchini, chopped 2 yellow squash, chopped 2 garlic cloves, minced 1 teaspoon Italian seasoning 1 15-ounce can garbanzo beans, drained and rinsed Sea salt and pepper Add coconut oil to a hot pan. When the pan is hot, add the onion and sauté for about 3 minutes until translucent. Next, add the zucchini, yellow squash, garlic, Italian seasoning, garbanzo, beans, sea salt, and pepper. Sauté for an additional 5 minutes until the vegetables are tender. Serve over brown rice.

BROWN RICE 2 cups brown rice 4 cups water OR vegetable broth Sea salt (omit if using vegetable broth) Add brown rice to a pot with water OR broth. Add sea salt (only if using water). Cover and cook on medium-low heat for about 20 minutes, or until the liquid is absorbed by the rice. If the rice is still crunchy, add a little more liquid, cover,


and simmer on low heat for an additional 5 minutes. When the rice is done, turn off the heat and cover for at least 5 minutes before serving.

LEMON GINGER SWEET POTATOES 4 medium sweet potatoes 1 lemon, sliced in half Dash of powdered ginger 4 teaspoons coconut oil Sea salt and pepper Preheat your oven to 400 degrees Fahrenheit. Scrub each potato with a scrub brush to remove the dirt from all the cracks, then dry thoroughly. Line your baking sheet with aluminum foil. Poke your sweet potato with a fork 3 to 4 times to allow for even cooking. Place the sweet potato on the baking sheet and roast for 30 to 45 minutes. The amount of time needed to roast your sweet potatoes all the way through depends on the size of the potato. You will know your sweet potato is done when you can take a butter knife and slide it through the center without resistance. Once your sweet potato is done, slice it lengthwise down the center. Top with a squeeze of lemon, powdered ginger, coconut oil, sea salt, and pepper.

CLASSIC EGG SALAD Makes 2 servings

*Note: You can substitute eggs for chicken or tuna if desired.

4 hard-boiled eggs, peeled and chopped ¼ cup plain Greek yogurt 1 garlic clove minced 1 medium carrot, shredded 2 celery ribs, chopped ½ bunch parsley, chopped Sea salt and black pepper 2 cups mixed greens Add the chopped boiled eggs, Greek yogurt, garlic, carrot, celery, parsley, sea salt, and black pepper to a mixing bowl. Mix well. Serve on top of mixed greens.


GREEN SALAD WITH SARDINES Makes 2 servings

4 cups mixed greens ¼ cup olives 1 large carrot, shredded 1 large cucumber, peeled and chopped 1 can sardines, drained Mix the salad. Add greens to a large mixing bowl. Top with olives, carrot, cucumber, and sardines. Serve with Lemon Dressing.

SPINACH SALAD Makes 2 servings

3 cups baby spinach ¼ cup olives 1 large grapefruit, cut into segments 1 cup red cabbage, thinly sliced 1 avocado Choice of protein Mix the salad. Add all the ingredients to a large bowl. Mix well and top with your favorite dressing.

MASSAGED KALE SALAD Makes 2 servings

1 bunch kale, stems removed and leaves torn into bite-sized pieces 1 lemon, juiced 1 garlic clove, minced 1 tablespoon extra-virgin olive oil 1 avocado ½ teaspoon sea salt ½ teaspoon black pepper 1 scallion, chopped 1 cucumber, peeled and chopped Choice of clean protein like chicken or fish


Add kale to a large mixing bowl along with lemon juice, garlic, olive oil, avocado, sea salt, and black pepper. Massage the kale with your hands until it is wilted (about 2 to 3 minutes). Once the kale is ready, top your salad with scallion, cucumber, and your choice of protein. Toss and serve.

HERBED ZUCCHINI AND CARROT Makes 4 servings This meal may be served with your choice of protein. 2 large zucchini, spiralized (use a vegetable peeler if you don’t have a spiralizer) 1 large carrot, shredded 2 tablespoons extra-virgin olive oil 1 garlic clove, minced 1 teaspoon dill 5 leaves of mint, torn Juice from ½ lemon Sea salt and pepper 1 avocado, sliced Add all ingredients except avocado to a large bowl. Mix thoroughly. Top with sliced avocado. Serve with your choice of protein and enjoy.

ROASTED ASPARAGUS WITH MIXED GREENS AND RED CABBAGE 1 pound fresh asparagus 1 teaspoon coconut oil Sea salt and pepper 4 cups mixed salad greens 1 cup red cabbage, thinly sliced Preheat your oven to 400 degrees Fahrenheit. Take a handful of asparagus in one hand with all the asparagus facing the same direction. Chop off 1 to 2 inches from the woody stems and throw away. Rinse the remaining amount in cold water, then dry with a paper towel. Place your asparagus on a roasting pan. Massage with coconut oil, sea salt, and pepper. Bake for 10 minutes and check for tenderness. Thicker asparagus


may need an addition 2 to 5 minutes to roast. When done, remove from the oven and serve with mixed greens and thinly sliced red cabbage. Serve with sweet potato.

APPLE ARUGULA SALAD Makes 2 servings

4 cups arugula 1 apple, cored and chopped 1 avocado Choice of clean protein like chicken or fish 1 slice of Ezekiel toast Add arugula, apple, avocado, and choice of protein to a large bowl. Mix and serve with Tahini Dressing. Enjoy with a slice of Ezekiel toast

CURRIED SUNFLOWER-PATE-STUFFED COLLARD WRAPS 2 cups raw sunflower seeds, soaked overnight and drained 2 teaspoons curry powder 1 garlic clove ½-inch piece of ginger ⅔ cup water Juice from 1 lemon 1 teaspoon sea salt 1 teaspoon pepper ½ cup shredded carrot 1 large celery rib, minced ¼ cup raisins Add sunflower seeds, curry powder, garlic, ginger, water, lemon juice, sea salt, and pepper to a high-speed blender. Blend until smooth. Remove from the blender and add to a mixing bowl. Add shredded carrot, chopped celery, and raisins. Mix well and let it set in the refrigerator for at least 30 minutes before serving. Wash and dry one large collard green leaf. Take a knife and slice the middle vein so the leaf can be easily rolled up. Add a few tablespoons of pâté to the leaf. Top with sprouts, avocado, and cucumber slices if desired. Roll into a wrap and enjoy.


CREAMY CARROT RAW SOUP Makes 2 servings (*double batch if making 4 servings) ¾ cup water 2 carrots, chopped 3 tablespoons tahini 1 teaspoon sea salt ½ teaspoon ginger powder ½ teaspoon cinnamon powder ½ avocado, sliced Dash of cumin 1 teaspoon chopped basil Add water or coconut water, carrots, tahini, sea salt, ginger powder, and cinnamon to a high- speed blender. Mix well. Pour immediately into a bowl and top with sliced avocado, a dash of cumin, and chopped basil.

MIXED GREENS SALAD W/HARD BOILED EGG Makes 4 servings 8 cups mixed greens 1 cucumber, peeled and chopped 1 carrot, peeled and shredded 1 cup sprouts 1 avocado, sliced 4 hard-boiled eggs Lemon Garlic Dill Dressing (see recipe below) Add the mixed greens, cucumber, and carrot to a bowl. Mix well. Top with sprouts and avocado slices. Serve with one hard-boiled egg per person. Top with Lemon Garlic Dill Dressing.


DINNER ROASTED CHICKEN Makes 4-6 servings

1 whole chicken 1 tablespoon coconut oil 1 tablespoon garlic powder Sea salt and black pepper Preheat the oven to 400 degrees Fahrenheit. Massage the raw chicken with coconut oil, garlic powder, sea salt, and black pepper. Bake for 1 hour to 1 ½ hours, depending upon the size of the chicken. You know the chicken is done when you poke the thickest part of the thigh and the leg and the juices run clear. Once the chicken is done, remove from the oven and allow the chicken to rest for at least 15 minutes before carving.

SAUTÉED ZUCCHINI Makes 4 servings

1 tablespoon coconut oil 2 large zucchinis, chopped Sea salt and black pepper Heat the pan. Add the coconut oil to a warm pan. Once the oil is melted, add the chopped zucchini and sauté for about 5 to 8 minutes. Sprinkle with sea salt and black pepper and serve with Roasted Chicken.

BAKED SALMON Makes 2 servings

2 salmon fillets, thawed 1 tablespoon coconut oil Sea salt and black pepper Preheat the oven to 375 degrees Fahrenheit. Massage the salmon with coconut oil, sea salt, and black pepper. Place the salmon skin side up in your baking dish. Place in the oven and bake for about 20 minutes. Remove from the oven and enjoy with Steamed Broccoli


STEAMED BROCCOLI Makes 2 servings

1 bunch broccoli, chopped 1 tablespoon sea salt Water for steamer Place a large pot on the stove. Fill the pot with about 2 inches of water. Add sea salt to the water. Place your metal steamer on top and cover. Let the water come to a boil. Add the chopped broccoli to the steamer. Put the lid on and let it steam for about 3 minutes until the broccoli is bright green and tender, but not mushy. Serve with Baked Salmon.

CAULIFLOWER RICE Makes 2 servings

1 head cauliflower, chopped 1 tablespoon coconut oil Sea salt and black pepper Choice of clean protein like chicken or fish There are 2 ways to turn the cauliflower into rice. The first is to place the chopped cauliflower into a food processor blender. If that is not available to you, then use a cheese grater. Next, heat a pan over medium heat and add coconut oil. When the pan is hot, add the cauliflower rice. As the rice continues to soften, add sea salt and black pepper. Serve with Garlic Spinach. GARLIC SPINACH Makes 2 servings

1 tablespoon coconut oil 3 garlic cloves, minced 4 cups baby spinach Sea salt and black pepper Add coconut oil to a warm pan. Once the oil is melted, add the garlic cloves. Sauté for about 1 minute and add the spinach. Cook the spinach for about 2 minutes until wilted. Sprinkle with sea salt and black pepper.


SHRIMP Makes 2 servings

1 tablespoon coconut oil 2 garlic cloves, minced 1 pound thawed shrimp, peeled and deveined 1 teaspoon sea salt 1 teaspoon black pepper Add coconut oil to a hot pan. Next, add minced garlic and fry for about 1 minute. Then add the shrimp, sea salt, and pepper. The shrimp should cook in about 3 to 4 minutes. Serve with Green Bean Stir Fry.

GREEN BEAN STIR FRY Makes 2 servings

1 tablespoon coconut oil 2 garlic cloves, minced ½ pound fresh green beans, ends removed 1 teaspoon sea salt 1 teaspoon black pepper Add coconut oil to a hot pan. Next, add minced garlic and fry for about 1 minute. Then add the green beans, sea salt, and pepper. Toss for about 5 minutes. Serve with the shrimp.

VEGETABLE LENTIL SOUP Makes 6 servings

1 tablespoon coconut oil 1 onion, chopped 1 large carrot, chopped 2 celery ribs, chopped 2 cups brown lentils, washed 8 cups vegetable broth or water 2 teaspoons cumin 2 teaspoons curry powder 4 garlic cloves, minced 1 bunch Swiss chard, chopped Sea salt (add as needed if using water)


Place a large soup pot over medium heat. Add coconut oil, onion, carrot, and celery. Sauté the vegetables for about 3 minutes. Next add 2 cups brown lentils, vegetable broth or water, cumin, curry powder, and garlic cloves. Mix well and simmer for 30 to 45 minutes until the lentils are tender. About 10 minutes before the lentils are done, add the chopped Swiss chard.

ROASTED TEMPEH AND VEGETABLES Makes 2 servings

*Note: This dish is best marinated overnight.

½ pound tempeh, sliced ¼ cup coconut oil, melted 1 lemon, juiced 1 teaspoon sea salt 2 garlic cloves, minced 1 teaspoon dried basil 1 large onion, chopped 1 large zucchini, chopped 1 large yellow squash, chopped Mix all the ingredients together in a large bowl or sealable bag. Allow it to marinate overnight in the refrigerator. The next day, preheat the oven to 350 degrees Fahrenheit. Remove the tempeh and vegetables from the container and place in a baking pan. Bake for 30 minutes and serve.

CREAMY ONION SOUP Makes 2 servings (*double batch for 4 servings) 1 tablespoon extra-virgin olive oil 1 small onion, chopped 1 large garlic clove, chopped 1 medium head cauliflower, chopped 2 cups vegetable broth 1 15-ounce can coconut milk Sea salt and black pepper


In a large soup pot, add the olive oil over a medium-low flame. When the pot is hot, add the chopped onion and garlic. Sauté for 8 to 10 minutes until the onions are soft and sweet. Add the chopped cauliflower, vegetable broth, and coconut milk. Cover and bring the soup to a boil. When the soup is boiling, turn down the flame and allow it to simmer until the cauliflower is soft. Turn off the heat. Use an immersion blender OR ladle the soup into a blender and blend in batches until smooth. Add salt & pepper to taste and serve immediately.

ROASTED BRUSSEL SPROUTS Makes 4 servings 1 pound brussel sprouts 1 small onion, sliced 2 tablespoons coconut oil 1 teaspoon garlic powder Sea salt and pepper Preheat your oven to 425 degrees Fahrenheit. Remove any brown or yellow outer leaves from your brussel sprouts, then slice in half. Add your brussel sprouts and sliced onion to a large bowl and massage with coconut oil, garlic powder, sea salt, and pepper. Add the contents of your bowl to a large baking sheet and roast for about 30 minutes until the outer edges are brown.

CHOPPED VEGIE SALAD Makes 4 servings 4 cups red cabbage, thinly sliced 1 large cucumber, peeled and diced 1 large celery rib, chopped 1 large apple, chopped Creamy Avocado Dressing (see recipe below) ¼ cup pumpkin seeds Add the cabbage, cucumber, celery, and apple to a large bowl. Coat with the Creamy Avocado Dressing. Mix well. Top with pumpkin seeds.


LEMON GINGER SWEET POTATOES 4 medium sweet potatoes 1 lemon, sliced in half Dash of powdered ginger 4 teaspoons coconut oil Sea salt and pepper Preheat your oven to 400 degrees Fahrenheit. Scrub each potato with a scrub brush to remove the dirt from all the cracks, then dry thoroughly. Line your baking sheet with aluminum foil. Poke your sweet potato with a fork 3 to 4 times to allow for even cooking. Place the sweet potato on the baking sheet and roast for 30 to 45 minutes. The amount of time needed to roast your sweet potatoes all the way through depends on the size of the potato. You will know your sweet potato is done when you can take a butter knife and slide it through the center without resistance. Once your sweet potato is done, slice it lengthwise down the center. Top with a squeeze of lemon, powdered ginger, coconut oil, sea salt, and pepper.

ROASTED ASPARAGUS WITH MIXED GREENS AND RED CABBAGE 1 pound fresh asparagus 1 teaspoon coconut oil Sea salt and pepper 4 cups mixed salad greens 1 cup red cabbage, thinly sliced Preheat your oven to 400 degrees Fahrenheit. Take a handful of asparagus in one hand with all the asparagus facing the same direction. Chop off 1 to 2 inches from the woody stems and throw away. Rinse the remaining amount in cold water, then dry with a paper towel. Place your asparagus on a roasting pan. Massage with coconut oil, sea salt, and pepper. Bake for 10 minutes and check for tenderness. Thicker asparagus may need an addition 2 to 5 minutes to roast. When done, remove from the oven and serve with mixed greens and thinly sliced red cabbage. Serve with sweet potato.


ROASTED SWEET POTATOES 2 medium sweet potatoes 2 teaspoons coconut oil Sea salt and pepper Preheat your oven to 400 degrees Fahrenheit. Scrub each potato with a scrub brush to remove the dirt from all the cracks, then dry thoroughly. Line your baking sheet with aluminum foil. Poke your sweet potato with a fork 3 to 4 times to allow for even cooking. Place the sweet potato on the baking sheet and roast for 30 to 45 minutes. The amount of time needed to roast your sweet potatoes all the way through depends on the size of the potato. You will know your sweet potato is done when you can take a butter knife and slide it through the center without resistance. Once your sweet potato is done, slice it lengthwise down the center. Top with coconut oil, sea salt, and pepper.

CARROT GINGER MISO SOUP 1 pound carrots, roughly chopped 1 large onion, roughly chopped 6 garlic cloves 1 tablespoon coconut oil 1-inch fresh ginger, chopped 2 cups water OR vegetable broth 2 tablespoons white miso 1 scallion, chopped Preheat your oven to 400 degrees Fahrenheit. Add the carrots, onion, and garlic cloves to a baking sheet and massage with coconut oil. Bake for about 20 to 25 minutes until the carrots are tender. Add the roasted vegetables and ginger to a large soup pot and cover with water OR vegetable broth. Bring the pot to a boil. Then blend the soup using an immersion blender OR blend it in batches using a high-speed blender. Finally, mix in the miso until the soup is smooth. Serve in soup bowls topped with scallion.

SAUTEED SWISS CHARD W/GARBANZO BEANS Makes 4 servings 1 tablespoon coconut oil


1 small onion, chopped 1 bunch Swiss chard, thinly sliced 2 garlic cloves, minced 1 15-ounce can of garbanzo beans drained and rinsed Sea salt and pepper Add coconut oil to a hot pan. When the coconut oil is melted, add the chopped onion. Sauté for about 3 minutes until the onions are translucent. Add the Swiss chard. Sauté until the Swiss chard is wilted. Next, add the garlic, garbanzo beans, sea salt, and pepper. Remove from heat and serve.

BRAISED GREEN BEANS 1 tablespoon coconut oil 1 small onion, chopped 1 pound fresh green beans 2 garlic cloves, minced ⅔ cup vegetable broth Warm a large sauté pan over medium-high heat. Add 1 tablespoon of coconut oil. When the pan is hot, add chopped onion. Sauté 2 to 3 minutes, then add your green beans, garlic, and vegetable broth. Cover the pan with a lid and steam the green beans for about 5 minutes. Then, remove the lid and sauté until most of the broth has evaporated. Serve over cauliflower rice.

GARLIC CAULIFLOWER RICE 1 large head of cauliflower 2 tablespoons of coconut oil 2 garlic cloves, minced Sea salt and pepper 2 tablespoons chia seeds 2 tablespoons hemp seeds Take the cauliflower and break it up into manageable pieces. Wash them thoroughly. Next, add the cauliflower to a food processor and pulse until it becomes the size of rice granules. If you don’t have a food processor, use a box grater to make smaller pieces. Add coconut oil to a hot pan. When the oil is melted, add the cauliflower rice and sauté for about 3 minutes. Next, add the garlic and sauté for an additional


3 to 5 minutes. Season with sea salt and pepper. Remove from heat and mix with chia and hemp seeds.

SWEET POTATO FRIES 4 medium sweet potatoes, sliced lengthwise into “French fries” 2 tablespoons of coconut oil 1 teaspoon cinnamon Sea salt and pepper Preheat the oven to 450 degrees Fahrenheit. Add the sliced sweet potatoes to a large bowl with coconut oil, cinnamon, sea salt, and pepper. Mix well and add to a large baking sheet. Bake for about 20 minutes.

SPRING GREEN PEAS WITH ONIONS AND MINT 1 tablespoon coconut oil 2 cups fresh OR frozen peas 2 scallions 8 mint leaves, torn Sea salt and pepper Add coconut oil to a hot pan. When the oil is melted, add your peas and scallions. Sauté for 2 to 3 minutes until the peas are warm. Remove from heat and add torn mint leaves, sea salt, and pepper.

DIPS & SNACKS

SPICED PUMPKIN SEEDS Makes 2 servings

2 cups pumpkin seeds 1 tablespoon coconut oil, melted 1 teaspoon powdered garlic 1 teaspoon cumin Dash of sea salt


Preheat the oven to 350 degrees Fahrenheit. Place the pumpkin seeds, coconut oil, and spices in a bowl. Toss evenly to coat. Lay the seeds on a non-stick baking sheet. Bake for 10 minutes and toss. Bake for another 5 minutes and remove from oven.

SWEET POTATO CHIPS Makes 2 servings

2 large sweet potatoes, thinly sliced 2 tablespoons coconut oil, melted ½ teaspoon sea salt 1 teaspoon cinnamon Preheat your oven to 400 degrees Fahrenheit. Place the sweet potato slices, coconut oil, and spices to a mixing bowl. Mix well. Next, lay the slices on a non-stick baking sheet. Bake the chips for 20 minutes. Flip the chips to the opposite side and bake for an additional 5 to 7 minutes until the edges are crisp.

DRESSINGS TAHINI DRESSING Makes 4 servings

½ cup tahini 1 lemon, juiced ¼ cup extra-virgin olive oil 2 tablespoons water 1 garlic clove, minced Sea salt and black pepper Mix the ingredients with a fork, or shake together in a mason jar. LEMON DRESSING Makes about 1/2 cup 1 large lemon, juiced ¼ cup extra-virgin olive oil 1 garlic clove, minced 1 teaspoon Italian seasoning


Sea salt and black pepper Mix all the ingredients together in a small bowl or mason jar. Serve with a salad.

LEMON GARLIC DILL DRESSING Juice from 2 lemons ¼ cup tablespoons extra-virgin olive oil 1 teaspoon dill 1 garlic clove, minced Sea salt and pepper Add the ingredients to a bowl and mix well. Serve with the salad.

CREAMY AVOCADO DRESSING 2 large avocado (preferably Hass variety) 1 garlic clove Juice from ½ lemon ¼ cup extra-virgin olive oil Sea salt and pepper 1 to 2 tablespoons of water (to thin out the dressing, if needed) Add the avocado, garlic, lemon juice, olive oil, sea salt, and pepper to a food processor or blender. Blend well. Add water if needed to thin it out. Serve immediately with your salad.

THAI SESAME DRESSING Makes ½ cup

2 to 3 heaping tablespoons almond butter OR SunButter 1 garlic clove, minced 2 tablespoons wheat free tamari 1 lime, juiced 2 teaspoons water 1 teaspoon apple cider vinegar ½ teaspoon sweetener 1 teaspoon sesame oil Add all the ingredients to a small bowl and mix well. Serve with the Thai Chicken Salad.

Date post:	06-Jan-2020
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