Hoxsey Book

INDEX
A compilation of recipes.
Contents
REPLACEMENTS ................................................................................................................................................ 4
SALAD DRESSINGS ............................................................................................................................................. 7
SAUCES ............................................................................................................................................................ 14
BREADS & PASTRIES ........................................................................................................................................ 29
VEGAN SUBSTITUTES ....................................................................................................................................... 42
SMOOTHIES ..................................................................................................................................................... 56
BREAKFASTS .................................................................................................................................................... 62
SNACKS ............................................................................................................................................................ 77
LUNCH ............................................................................................................................................................. 94
SOUPS & SALADS .......................................................................................................................................... 133
DINNER .......................................................................................................................................................... 163
DESSERTS ...................................................................................................................................................... 213
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2
DISCLAIMER
I am not a Doctor, Dietician or Nutritionist. Use recipes at your own risk. In all things
– Use Common Sense. This is a compilation of recipes taken out from various web
sites and blogs, meant to make it easier on the patient looking for a better life
style. I have only made modifications in some of the ingredients to make it fit for
the patient’s protocol.
If there is any ingredient you cannot find or like, feel free to switch it up and play
with these recipes to make it more agreeable for each person.
3
REPLACEMENTS
4
R Replacements
• Rice vinegar:
◦ 1 tbsp of white grape juice + ¼ tsp of sugar + 1 tsp lime juice.
• Apple cider vinegar:
◦ 1 tbsp of lemon juice, 1 tbsp of lime juice or 2 tbsp of white grape juice.
• White vinegar:
◦ 1 tbsp of either lemon juice or lime juice.
• Red wine vinegar:
◦ Amchoo* (mango powder)
• White wine vinegar:
◦ White grape juice with lime juice. Verjuice.*
• Balsamic vinegar:
◦ one part of Molasses with 1 part Lemon Juice, and a bit of coconut
aminos.
• Red wine:
◦ You can replace with beef broth.
◦ Red grape juice (if you want to take a bit of the sweetness away you
can add a bit of lime juice to it)
◦ Or unsweetened 100% cranberry juice (lakegood is a good brand).
• White wine:
◦ White grape juice for sweetness, splash of lime for tanginess.
◦ Verjuice* You can also use chicken stock to deglaze the pan.
• Fish Sauce:
◦ 1 tsp coconut aminos and a splash of lime juice
• Icing sugar:
◦ 1 ½ cup granulated sugar + 1 tbsp corn starch or arrowroot run through
a high speed blender.
*You may find in amazon.com
SUGAR HONEY
¼ cup 3 tbsp
1/3 cup 3 tbsp
½ cup 1/3 cup
1 cup ¾ cup
2 cups 1 ½ cup
5
Replacements
R
1 EGG SUBSTITUTE Uses
Fat free cookies, breads muffins
½ mashed banana
and pancakes
1 tbsp ground flax seed + 1
Chocolate, granola bars, cookies
tbsp water
¼ cup applesauce Breads, muffins, cakes, cupcakes
3 tbsp chickpea flour + 3 tbsp Cakes, muffins cookies and
water pancakes
FLOUR REPLACEMENTS
White flour Replace with How to
1 cup Whole wheat flour ¾ cup
1 cup Coconut flour 1/3 cup+double eggs+more liquid
1/3 cup + 3 tbsp potato starch + 1tbsp of
1 cup Rice flour
tapioca starch + ½ tsp xantham gum
Oatmeal and whole ½ – 1/3 cup of oatmeal + about ½ cup
1 cup whole wheat
wheat
Beans 1 cup of bean puree
¾ cup Almond 1 ½ cup
½ cup quinoa + ½ cup rice + 2-4 tbsp
1 cup quinoa and rice
tapioca starch
1 cup Chickpea flower 7/8 cup + guar gum or xantham gum
1 cup Amaranth ½ cup amarant + ¼ whole wheat
SALAD DRESSINGS
S
D
Salad Dressings
Red Onion Salad Dressing
• 1 medium red onion

• 1 clove garlic, minced
• ½ cups raw sugar
• ½ tsp sea salt
• ½ tsp freshly ground pepper
• 1 tsp celery seed
• 3 tbsp Dijon mustard (see sauces)
• ⅓ cups lemon juice
• ¾ cups extra virgin olive oil
Lemony Salad Dressing
• 2 lemons juiced
• ½ tsp of Dijon mustard (see sauces)
• 1 garlic clove
• ½ cup extra virgin olive oil
Directions
Add all ingredients in a medium size bowl and whisk hard for 1-2 min, or until the
dressing begins to look creamy. Store in sealed jar in the refrigerator for up to
one week.
S
D
Salad Dressings
Creamy Cilantro Lime Dressing
• 1 cup of cilantro leaves (no stems)

• ½ cup plain Greek yogurt*
• 2 cloves of minced garlic
• 2 tbsp lime juice
• pinch of sea salt
• ¼ cup extra virgin olive oil
Directions
1. In a food processor, combine cilantro, yogurt, garlic, lime juice and salt.
Blend until smooth.
2. With the processor still on, slowly add the olive oil.
3. Chill for 10 min.
*You can look at vegan substitutes for coconut yogurt recipe.
Creamy Greek Salad Dressing

• 1 cup of sour cream
• ½ cup olive oil
• Red wine vinegar replacement
• Juice of 1 lemon
• 2 garlic cloves minced
• 1 ½ tsp dried oregano
• ½ tsp dried parsley or mint
• ½ tsp pepper
Combine all ingredients in a pint jar and shake well.

S
D
Salad Dressings
Honey Mustard
• 2 tbsp each of honey, dijon mustard (see sauces), and lime juice
• ½ tsp sea salt and pepper to taste
Whisk honey, Dijon mustard, lime juice, salt and pepper. Gradually whisk in
olive oil.
Classic Ranch
• ½ cup r aw cashews, s oak for 30 m inu tes w ith boil ing w ater, drained
• ¼ cup fil tered water
• ¼ cup non-diary m il k
• ¼ of a m edium red onion, skin rem oved
• juice of ½ l em on
• ½ tsp appl e cider vineg ar repl acement
• ¼- ½ ts p sea sal t
• fres h ground pepper
• 2-3 tbs p fresh parsley
Directions:
I n a high-speed blender, all everything together except for the parsl ey
until com pl etel y s m ooth. I f you l ike a thinner dressing, add a l ittl e water
at a tim e until de sired cons is tenc y is reached.
1. Add parsl ey and pul se until it is rou ghl y chopped bu t not bl ended
to the point where the dressing is now com pl etel y green.
2. Adjus t the s al t and pepper according to tas te.
3. Chill for an hour. S tays fresh for 3 -4 days in frid ge in an air-tigh t
container.
S
D
Salad Dressings
Creamy Italian
• 2/3 cup water

• 2/3 cup raw cashew
• 1/3 cup lemon juice
• ½ tsp garlic powder, granulated garlic or 1 clove garlic
• 1/3 cup extra virgin olive oil
• 2 tsp dried parsley
• 2 tsp dried basil
• 2 tsp onion powder or granulated onion
• 1 tsp dried oregano
• 1 tsp dried minced or chopped onion (optional)
• 1 ¼ tsp salt
Directions:
1. Place water, cashews, lemon juice, and garlic into blender and blend on
high speed until very smooth and creamy.
2. Add oil and blend very well. Add seasonings and blend until mixed. Chill.
3. Stir before using.
Roasted Garlic
• 1 head garlic
• Red wine vinegar replacement
• 2 tsp Dijon mustard (see sauces)
• 3 tbsp vegan Parmesan (see vegan substitutes)
• Sea salt and pepper
Directions:
1. Slice the top off 1 head garlic; drizzle with olive oil, wrap and roast at 400
degrees until tender, about 35 minutes. Cool and then squeeze out the cloves.
2. Blend the roasted garlic cloves, red wine vinegar replacement, Dijon
mustard, vegan Parmesan, oil, salt and pepper in a blender.
S
D Salad Dressings
Honey Poppy Seed
• 2 tsp black poppy seeds

• 1 tbsp apple cider vinegar replacement
• 1 tbsp honey
• Sea salt
• 1/3 cup olive oil
Whisk black poppy seeds, apple cider vinegar replacement, honey, Dijon
mustard and salt. Gradually whisk in olive oil.
Asian sesame
• 1 tbsp honey
• 1 ½ tsp grated peeled ginger
• 2 tbsp sesame oil
• 1/3 cup neutral oil
• ¼ tsp garlic powder
*Whisk everything together.

Nut-Lime
¼ cup creamy nut butter
•
• 2 tbs water
• 2 lime juice
• 1 tbsp each white grape juice, chopped peeled ginger, coconut aminos,
and honey
*Blend everything together.

S
D
Salad Dressings
Avocado dressing
• 1 large avocado
• 2 tsp fresh lemon juice
• ½ cup greek yogurt
• 1 tsp hot sauce (see sauces)
• ¼ extra virgin olive oil
• 2 garlic cloves
• ¾ tsp salt
*Blend everything together.

SAUCES
Salty
Sweet
S Sauces- Salty
Non-Tomato Pure
• 1 cup carrot, boiled until mushy
• ¼ cup beets, also boiled until mushy
• ¼ cup water
• ¼ cup lemon juice
• 1 tbsp raw cane sugar
• ½ tsp sea salt
• ½ tsp onion powder
• 1/8 tsp oregano
Directions:
1. Boil the carrots and beets until they are extremely soft. Drain into a
colander.
2. In a blender, combine all the ingredients at low to medium speed until
combined.
3. You may do this with an immersion blender right in the pot with the drained
carrots and beets if you choose. Be careful for splatters.
4. Pour into a squeeze bottle and refrigerate. This will last for about a week
before spoiling.
5. If the sauce is too thin, add more boiled carrots or beets (so you may want
to boil more vegetables than necessary the first time and freeze the
leftovers). If the sauce is too thick, add more water or lemon juice 1
tablespoon at a time.
Mayonnaise without Vinegar

• 2 eggs at room temperature
• 2 tbsp of fresh squeezed lemon juice
• ¼ tsp of sea salt
• 1 ¼ cups of unrefined vegetable oils
Directions
1. Combine eggs, lemon juice and sea salt in a blender at high speed for 1
minute.
2. Slowly add oil as you continue blending.
3. Store in glass jar in the refrigerator.
Sauces - Salty
Basil Pesto
S
• 2 cups tightly packed fresh basil
• ½ cup walnuts or pine nuts
• 1 to 2 cloves garlic, roughly chopped (to taste)
• ½ cup extra virgin olive oil
• 1 tbsp lemon juice
• 3 tbsp nutritional yeast
Directions:
1. Place the basil, walnuts or pine nuts, and garlic in a food processor fitted
with the S blade. Pulse to combine, until the mixture is coarsely ground.
2. Turn the motor on and drizzle the olive oil in a thin stream. Add the sea salt,
pepper, lemon, and nutritional yeast, and pulse a few more times to
combine.
Tahini
• 1 cup of sesame seeds
• 3 tbsp – 1/3 cup extra virgin olive oil depending on how thick you want
the paste
Directions:
1. Heat a clean a heavy-duty skillet over medium high heat and add the
sesame seeds. Stir frequently until they begin to turn golden brown and
then stir constantly. Be careful, sesame seeds burn very easily. You don’t
want burnt sesame seeds, but you do want them generously golden
brown for optimal flavor.
2. Once they’re toasted, let them cool a few minutes then add them to a
food processor.
3. Start by adding 3 tablespoons of olive oil. Process the mixture into a paste,
scraping down the sides. Add more olive oil until you reach the desired
consistency. If you’re using it to make hummus, the paste should be fairly
thickly “pourable”
4. Store the tahini paste in the refrigerator in an airtight jar.
S Sauces - Salty
Vinegar-Free Mayonnaise Recipe
• ½ tsp dry mustard

• 2 tbsp fresh lemon juice
• ¼ tsp sea salt
• 1 cup extra virgin olive oil
• 1 large organic egg
Directions:
1. Blend egg, lemon juice, mustard powder and salt in a blender, food
processor or VitaMix.
2. With blender running constantly, slowly dribble in the oil, a little at a time,
until it's thick and creamy. (It will thicken when refrigerated)
3. Keep refrigerated.
Vinegar Free Mustard

• 1 large organic egg
• ¼ tsp sea salt
• 2 ½ tbsp mustard powder
Directions:
1. Blend egg, lemon juice, salt and a small amount of the mustard powder in
a blender, food processor or VitaMix.
2. With blender running constantly, slowly dribble in the oil, a little at a time,
until thick and creamy. (It will thicken when refrigerated)
3. Blend in the remaining mustard powder. Keep refrigerated.
Dijon Mustard
• ½ cup yellow and brown mustard seeds each
• 1 ½ cup of verjuice
• 1 cup water
• ½ cup lemon
• ¼ cup dry mustard
• 1 tbsp onion powder
• 1 tsp sea salt
Sauces- Salty
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Directions:
1. Soak the mustard seeds: Combine all ingredients in a quart jar or other
sealable nonreactive container. Seal and refrigerate overnight, or up to 24
hours, shaking occasionally to distribute.
2. Prepare the jars and lids: Disinfect the jars by boiling them to avoid spoiling.
3. Blend the mustard: Use an immersion blender directly in the jar or transfer
the mix to a blender. Blend until desired level of smoothness.
4. Cook down the mustard: Transfer the blended mustard to a saucepan over
medium heat. Bring to a boil. Reduce to a simmer and cook, stirring
frequently, until reduced by about a third, thick but still thin enough to pour
easily. If the mustard becomes too thick, add water a tablespoon at a time
until thin enough to pour.
5. Fill and close the jars: Use a ladle to pour the mustard into the jars through
a canning funnel, leaving ½-inch head space at the top. Run a clean
chopstick around the inside of the jar to dislodge any trapped air. Wipe the
rims of the jars with a damp paper towel. Place the lids on, and screw on
the rings until just finger-tight.
Hemp Seed Pesto

• ½ cup hemp seeds
• 1 garlic clove
• 2 cups chopped spinach and herbs
• Sea salt and freshly ground pepper
Directions:
1. Pulse the hemp seeds and garlic in a food processor. Add the spinach and
herbs and pulse again.
2. Add the lemon juice and pepper and pulse again.
3. While the blade is running, drizzle in the olive oil. Scrape the sides of the food
processor, if necessary, and pulse again. Season to taste.
S Sauces- Salty
Cauliflower Bechamel Sauce
• ¾ cup milk (your choice of milk)

• 2 cups cauliflower florets
• 1 clove garlic
• 1 tsp sea salt and a pinch of ground black pepper
• 3 eggs
Directions:
1. In a medium saucepan add cauliflower florets, milk, garlic, salt and

pepper. Bring to a boil, reduce to a simmer, cover with a lid and cook for
15 minutes.
2. Remove from the heat and with an immersion blender, blend until
smooth.
3. Add eggs, one at a time, working quickly to make sure that they don’t
poach.
4. It will look like a thin white foamy liquid, that’s OK. It will work out in the
end.
Creamy Cauliflower Sauce
• 8 large cloves garlic minced

• 2 tbsp butter
• 5-6 cups cauliflower florets
• 6-7 cups homemade vegetable broth or water
• 1 tsp salt
• ½ tsp pepper
• ½ cup milk
Directions:
1. Sauté the minced garlic with the butter in a large nonstick skillet over low
heat. Cook for several minutes or until the garlic is soft and fragrant but
not browned (browned or burnt garlic will taste bitter). Remove from heat
and set aside.
2. Bring the water or vegetable broth to a boil in a large pot. Add the
cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork
tender. Do not drain.
Sauces- Salty
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3. Use a slotted spoon to transfer the cauliflower pieces to the blender. Add 1
cup vegetable broth or cooking liquid, sautéed garlic/butter, salt, pepper,
and milk. Blend or puree for several minutes until the sauce is very smooth,
adding more broth or milk depending on how thick you want the sauce.
You may have to do this in batches depending on the size of your blender.
Serve hot! If the sauce starts to look dry, add a few drops of water, milk, or
olive oil.
Vegan Gravy
•2 ¼ cups vegetable broth or a combination of broth and non-dairy milk

•¼ cup brown rice flour
•1-2 tsp your choice of seasonings
•generous grating of black pepper
•coconut aminos
Combine all ingredients in a medium-sized saucepan. Cook, stirring, over

medium-high heat until gravy boils and thickens. Check seasonings and add
more as needed. Reduce heat and simmer, stirring often, for about 5 minutes. If
it’s too thick, add additional broth or non-dairy milk to thin.
Arabic Garlic Sauce
•3 ½ cups avocado oil chilled

•½ cup garlic cloves peeled
•½ cup lemon juice divided
•½ cup ice cold water divided
•1 ¾ tsp sea salt
Directions:
1. Place your oil in the freezer or refrigerator so that it is chilled, but still liquid.
Remove the ends from your garlic cloves, split them in half and remove
any green layers from inside. In a food processor, combine garlic, salt, ¼
cup of the lemon juice and ¼ cup of the ice-cold water. Until smooth.
S Sauces- Salty
2. Turn the food processor back on and drizzle the chilled oil through the top
as SLOWLY as possible, one cup at a time. After each cup of oil, add 1
tbsp each of the lemon juice and cold water. Scrape down the sides of
the food processor as necessary. Be sure that your processor does not get
too hot, as this can cause your sauce to separate.
3. Add oil until you've reached the texture you desire. The result should
resemble a soft mayonnaise. Store in an airtight container in the
refrigerator. It should keep for up to 4 weeks.
Sweet and Sour Thai Sauce
•1 cup honey
•¼ cup rice vinegar replacement
•3 garlic cloves, minced
•1 tbsp red pepper flakes
•¾ cup water + 2 tbsp
•1 tbsp cornstarch
Directions:
1. In a small sauce pot add honey, red pepper flakes, rice vinegar, garlic,
and ¾ cup water; whisk well to combine. Heat over medium high,
bringing to a quick boil while whisking. Boil for 1 minute, whisking
constantly.
2. In a small bowl combine cornstarch and 2 tbsp water.
3. Lower heat, pour cornstarch mixture into the pot; whisk to combine. Bring
back to a boil, stirring while sauce thickens. Cook about 1 minute, or until
thick, it will be quick. Remove from heat and set aside to cool.
4. Place in an airtight container, such as a small mason jar. Refrigerate and
store for up to 2 months.
Teriyaki Sauce
•1 cup water
•¼ cup coconut aminos
•1 tsp chia seeds
•½ tsp ground ginger or 2 tsp chopped fresh ginger
•1 clove garlic
•6 pitted medjool dates
Sauces- Salty
Directions:
S
1. Add the ingredients to a high-speed blender in the order listed.
2. Begin blending at the lowest speed and increase to the highest speed.
3. Mix on high for approximately 1 minute.
4. Use immediately or store in a glass container for up to two weeks in the
refrigerator.
Red Thai Curry Paste

•1 shallot
•1 stalk fresh lemon grass minced
•1 to 2 red chilies
•4 cloves garlic
•1 thumb-size piece galangal (or ginger, sliced)
•2 tbsp non-tomato puree (see sauces)
•1 tsp. ground cumin
•¾ tsp ground coriander
•¼ tsp ground white pepper
•2 tbsp fish sauce (or fish sauce replacement)
•1 tsp shrimp paste (or ½ tsp salt)
•1 tsp sugar
•1 ½ to 2 tbsp chili powder
•1 to 3 tbsp coconut milk
•2 tbsp freshly squeezed lime juice
•Optional: ¼ tsp cinnamon (or add 1 cinnamon stick to your curry pot)
Directions:
1. Place all ingredients in a food processor or blender and process well to

create a fragrant Thai red curry paste.
2. You can add the coconut milk slowly depending on how thick you want
it. It will taste very strong at this point but will mellow when you add your
curry ingredients plus remaining coconut milk. Also, it will turn a stronger
red color once it is cooked, bringing out the red chili color.
3. If you prefer a curry sauce rather than a paste, add up to 15oz coconut
milk and process.
S Sauces- Salty
Thai Green Curry Paste
•1 stalk of lemongrass minced (or 3 Tbsp. prepared frozen)

•1-3 green chilies sliced
•1 shallot (sliced, or 4 Tbsp. minced purple onion)
•4 to 5 cloves garlic
•1 thumb-size piece of galangal (or ginger) thinly sliced
•½ cup of fresh coriander/cilantro leaves & stems chopped
•½ cup fresh basil
•½ tsp ground cumin
•½ tsp ground white pepper
•½ tsp ground coriander
•3 tbsp fish sauce (or 1 tbsp coconut aminos)
•1 tsp shrimp paste (or ½ tsp salt)
•2 tbsp lime juice
•1 tsp raw cane sugar
•3-4 tbsp coconut milk
Directions:
1. Place all the ingredients in a food processor, chopper or blender.
2. Taste it to adjust flavor, if too salty add lime juice, more chili for heat.
3. Keep in the refrigerator for about a week or freeze it indefinitely.
Tomatoless red Salsa
• ½ onion diced
• 1 bell pepper diced
• 3 jalapeño peppers, seeded, diced
• 1 cup no tomato sauce (see previous)
• 1 lime (juice)
• ½ cup cilantro, chopped
• Sea Salt and Pepper to taste
Sauces- Salty
Directions:
S
1. Dice the onion and bell pepper. Carefully seed the jalapeños and dice
them. The seeds can optionally be added into the tomato free salsa if you
prefer it to have more heat.
2. Add the cup of no tomato sauce, the chopped cilantro, and the juice of
one lime. Season with salt and pepper then mix thoroughly.
3. Prepare in advance and allow to sit so flavors can meld together.
Green Salsa
•1 tbsp olive oil

•4 yellow jalapenos, chopped, seeds and veins removed
•1 serrano chili, sliced in half, seeds and veins removed
•½ cup white onion, chopped
•3 large garlic cloves
•½ tsp sea salt
•1 full cup cilantro, chopped
•1 cup water
•1 lemon (amount will vary according to your taste)
Directions:
1. On medium heat, warm up a 2-quart pot with the olive oil and let it get
hot, but not smoking hot. Add the onion, garlic, and chilies. Sauté for
about 3-4 minutes or until they are soft and begin to caramelize and
change color. Add the salts and chopped cilantro. Mix everything really
well until the cilantro wilts and starts to break apart (about 2 minutes).
2. Add the water and stir everything well. Bring to a low boil. Simmer on
medium-low for 5 minutes, then turn off the heat and let it cool for at least
10 minutes.
3. Transfer to a blender or use a hand blender to blend everything. After
blending, at this point you can add a little more water if you feel it’s too
thick. Add the lemon juice, stir, and taste test. Once it feels and tastes
right to you, blend it again once more just for five seconds or so to make it
a little smoother, unless you like it chunkier.
S Sauces- Salty
Chipotle in adobo sauce
•½ onion finely chopped

•1 cups of olive oil
•¼ tbsp raw cane sugar
•1 cup water
•300hr of dried chipotle chilies
•1 cup faux tomato puree (see sauces)
•2 tbsp clove
•5 pieces of whole pepper
•¼ cup lemon juice
Directions:
1. Remove seeds and stem from the chilies and hydrate them in boiling
water.
2. Sauté the onion and set aside.
3. In a blender pour in the lemon juice, oil, faux tomato puree, salt, sugar,
clove and whole pepper and blend until smooth.
4. Add the blended mixture to the onion pan and cook at low temperature
for a few minutes.
5. Add the hydrates chilies and let them cook.
Sriracha-Style Hot Sauce
•1 pound mixed fresh red chilies (red Fresnos or jalapeños), stemmed and
chopped
•2 to 4 cloves garlic
•¼ cup rice vinegar replacement
•1 ½ tsp sea salt
•2 tbsp palm or raw cane sugar
Sauces- Salty
Directions:
S
1. In a food processor, pulse together the chilies, garlic, vinegar
replacement, salt and sugar to form a coarse paste.
2. Remove the mixture to a saucepan and simmer, stirring occasionally, until
the aroma softens or mellows a bit, about 5 minutes. Remove from heat.
3. Blend the sauce again to form a smooth paste, thinning as desired with
water.
4. Strain the sauce, pressing the solids through a fine mesh strainer with a
rubber spatula or wooden spoon. Taste the sauce, and tweak the flavors
as desired with additional salt, sugar or vinegar replacement. Remove the
sauce to a glass jar or bottle and cool completely. Refrigerate until
needed.
No Vinegar Hot Sauce
•2 medium carrots cut into ½-inch rounds

•16 serrano peppers, stems removed
•½ cup freshly squeezed lime juice
•3 tbsp water
•½ tsp onion powder
•½ tsp sea salt
•¼ tsp raw cane sugar
Directions:
1. Bring a medium saucepan of water to a boil over medium-high heat. Add

the carrots and boil until easily pierced with a fork, about 12 minutes. Drain
in a colander and set aside to cool slightly.
2. Place the carrots and remaining ingredients in a food processor or
blender and process until smooth, about 2 minutes. Transfer to a glass
container, cover, and refrigerate for 2 days to allow the flavors to meld.
3. Thoroughly clean and dry 2 (6oz) glass bottles. Transfer the hot sauce
through a funnel into the bottles and seal. Store in the refrigerator for up to
1 month.
S Sauces- Sweet
Apple Sauce
• 6 Granny Smith apples, peeled and cored

• 6 sweet apples, peeled and cored
• 1 tbsp water
• 1 tsp cinnamon
• pinch of nutmeg
Add all the above ingredients to the slow cooker, cover and cook on low
6-8 hours. Serve warm or chilled. A 4 to 6 quart slow cooker will work for
this recipe.
Pumpkin Puree
• 1 sugar pumpkin
Directions:
1. Preheat oven to 325°F.
2. Cut the pumpkin in half, stem to base. Remove seeds and pulp. Cover
each half with foil.
3. Bake in the preheated oven, foil side up, 1 hour, or until tender.
4. Scrape pumpkin meat from shell halves and puree in a blender. Strain to
remove any remaining stringy pieces. Store in the freezer in freezer safe
bags.
Butternut Squash Puree

• Butternut Squash
Directions:
1. Cut butternut squash in half lengthwise and remove seeds.
2. Place squash cut side down, in a shallow pan on aluminum foil or a baking
sheet. Bake at 350 degrees F. until squash is soft, approximately
Sauces- Sweet
S
45 to 60 minutes (depending on the size of your squash). Remove from oven
and let cool.
3. When cool, scoop out the cooked flesh/pulp and place it in a food
processor and process until smooth. Measure out the amount you need for
this recipe and reserve any remaining pulp (either in the refrigerator or
freeze) for other uses. NOTE: This Butternut Squash Puree may be substituted
in any recipe that calls for pumpkin puree.
Vanilla pie topping sauce

• 1 cup raw unsalted cashews soaked
• ½ cup water
• 5 tablespoons maple syrup
• Seeds from ½ vanilla bean
• ½ tsp alcohol free vanilla extract
• 2 tsp lemon juice + plus ½ tsp or more, if desired
• Sea salt to taste
Directions:
1. To soak the cashews, place them in a container that's safe to pour boiling
water into. Pour enough boiling water over the cashews to cover them. Let
them sit 1 ½ to 2 hours. Drain the cashews and place all the ingredients in a
high speed blender jar.
2. Process on high speed for about 40 seconds or until totally smooth and no
chunks remain.
3. Add more lemon juice, vanilla and salt, if desired. This doesn't thicken much
so it can be served immediately.
4. Refrigerate in an airtight container for up to 3-4 days.
5. Notes
6. To soak the cashews, place them in a large mug, small pot, or some kind of
container that's safe to pour boiling water into. Pour enough boiling water
over the cashews to cover them. Let them sit 1 1/2 to 2 hours.
BREADS & PASTRIES
B
P
Breads & Pastries
Corn Tortillas
• 1 cup non-GMO corn flour
• 1 ¼ cup warm water
• ¼ tsp Sea salt
Directions
1. Mix the corn flour with the warm water until you obtain a soft and moist
dough, it shouldn’t be too dry, if it is the tortillas are not going to be too
flexible. So, keep it moist but still manageable.
2. Add more water as needed.
3. Add the salt.
4. Warm a skillet or any plain surface.
5. Form Balls with the dough and place it in the tortilla maker (you can also
shape them with your hands) put plastic wrap in the tortilla maker to
avoid the dough sticking to it. And push it closed. Separate the dough
from the plastic and place it in the hot skillet and cook both sides.
6. Repeat with the rest of the dough.
NO vinegar bread
• 500gr of whole grain flour
• 2 tsp of sea salt
• 10gr dry yeast
• 3 tsp of seed mix (sunflower, chia, poppy, etc.)
• 2 tsp of oil
• 300 cc warm water
Directions
1. In a bowl add the flour with the yeast, salt, seeds and oil. You add the warm
water and start massaging until you form a dough.
2. Turn the oven on and let it warm up while the yeast works in the dough
(around 15 to 20 min)
3. Take the bubbles out and set in a baking pan that has been previously
oiled.
4. Cook at 350°F for about 40 min.
Breads & Pastries
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Whole Wheat Pita Bread P
• 1 cup lukewarm water
• 2tsp dry yeast
• 1tsp honey or agave
• 1 ½ cup whole wheat flour
• 1 ¼ cup +1 tablespoon whole grain all-purpose flour + extra if needed
• 1 tsp sea salt
• 1 tbsp olive oil
Directions:
1. Add the flours, salt, olive oil and mix for a couple of minutes, until it comes
together.
2. Sprinkle a little bit of flour onto your clean work surface and turn out the
dough. Knead the dough for about 5 minutes, until it's smooth and elastic,
adding more flour only if necessary. Make a ball and place it into an oiled
bowl, cover it, allow to rest until doubled, about an hour.
3. Gently deflate the dough and turn it out onto a lightly floured work surface.
Divide it into 9 equal pieces and shape each piece into a ball.
4. Using a rolling pin, roll each ball into a circle about ¼ inch thick. Lift and turn
the dough frequently as you roll to make sure it isn't sticking to your counter.
Sprinkle with a little extra flour if it starts to stick. Cover the circles with plastic
wrap or a clean damp cloth.
5. Preheat the oven to 450°F and place a baking stone or a baking sheet on
the middle rack. When the oven is ready, transfer 3 pitas at a time onto the
baking surface and bake for 4 to 5 minutes, or until the pitas balloon fully.
Allow cool and serve as desired.
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Bread & Pastries
Chickpea flour
• Any quantity dried chickpeas
• Food processor
• Sifter or sieve
• Coffee/spice grinder
Directions:
1. Place dried chickpeas in a food processor (work in batches if you are
making a large quantity). Cover, and process on high speed for 2 or 3
minutes until a powdery flour forms. Cover the top of the feed tube so that
chickpea flour doesn't waft out while the machine is running.
2. Sift the mixture into a bowl to separate the fine flour from the hard bits of
chickpeas which did not grind.
3. Use a spice grinder to process the remaining bits of chickpeas to a fine,
powdery flour. Do this in batches of 1 or 2 tablespoons at a time.
4. When all of the chickpeas have been ground to flour, sift again to remove
and discard any remaining pieces of chickpeas which did not process.
5. Proceed with using the chickpea flour in a recipe. Store any leftovers in an
airtight container and keep it in a cool, dry place.
Spring roll Wrapers

• 1 cup organic rice flour
• ¼ tsp table salt
• ¾ cup water
• oil
Directions:
1. Combine 1 cup of organic rice flour with ¼ tsp of salt in a medium size
mixing bowl and stir well to mix the ingredients.
2. Slowly add ¾ cup of water to the organic rice flour and salt mixture. Stir
constantly with a spoon while you add the water. Stir until the mixture is
smooth and lump free.
3. Preheat a 5-inch nonstick frying pan coated with a thin layer of oil over
medium heat for five minutes.
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Bread & Pastries
Whole Grain Flour Tortilla
• 3 cups whole wheat flour

• 1 tsp baking powder
• ½ tsp sea salt
• 6 tbsp oil
• 1 cup hot water
Directions:
1. Combine in a medium bowl, flour, baking powder and salt. Add oil and
work into flour with hands, until well combined. Add water a little at a time
until dough is moistened.
2. Turn dough out onto a lightly floured work surface and knead 2 to 3 minutes
or until an elastic consistency. Place dough in a bowl, cover with a towel
and let rest for 15 minutes.
3. Turn dough out onto a lightly floured work surface and divide into 20 balls,
depending on the size of tortillas preferred. Roll each ball with your hands
until smooth and round.
4. Use a rolling pin and roll each ball, rotate 45 degrees, continue rolling and
rotating until approximately an 8-inch circle is formed. Roll dough until fairly
thin, but not paper thin. Dough should be easy to handle and not overly
sticky.
5. Preheat a 10" ungreased skillet or griddle to medium-high heat and begin
cooking tortillas. Be careful not too over cook, as they should be soft
enough to easily fold. Tortillas are ready to flip when air bubbles begin to
appear. Flip and cook on the other side. Cook approximately 45 seconds
on each side.
6. As the tortillas cook, add them to either a tortilla warmer or a stoneware
type casserole dish with a lid.
7. To Freeze Tortillas, layer parchment between each tortilla. Place the tortillas
in a Ziploc freezer bag and remove as needed.
*do not overwork the flour because it will keep the tortillas from becoming flexible
B
P Bread & Pastries
Pie Crust
• 1 cup whole wheat flour + 2 tbsp and extra for rolling out the dough
• ¼ tsp sea salt
• ½ cup cold unsalted butter
• ¼ cup ice water
• 1 egg beaten with a splash of water
Directions:
1. Pulse together the flour and salt in the bowl of the food processor fitted with
a dough blade.
2. Cut cold butter into tbsp size pieces, drop them in the flour and turn the
machine on until the mixture resembles coarse crumbs.
3. While the machine is still going pour the ice cold water until the dough
comes together.
4. Roll it out onto a floured surface into a big circle just slightly larger than your
round baking dish.
5. Brush with the egg and pierce some holes in the top with a fork.
6. Bake WITH PIE until golden brown, about 20 to 25 minutes.
Spelt Flour Crust

• 1 cup whole grain flour
• ½ cup spelt flour
• ½ cup coconut oil
• 2 tsp raw cane sugar
• ½ tsp sea salt
• 7-9 tbsp ice cold water
Directions:
1. Combine flours, sugar, and salt in a large bowl and whisk together. Add
solid coconut oil to bowl and using a pastry cutter, cut the coconut oil into
the dry ingredients until the mixture begins to form fine crumbs (it will look
like wet sand).
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Bread & Pastries
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2. Add ice water to flour mixture 1 tablespoon at a time and use a wooden
spoon to gently mix. Continue to add water (no more than 9 tablespoons)
and mix until a dough forms.
3. Use your hands to gather the dough in the bowl and squeeze in any loose
bits. Shape into a ball and lay out on a well-floured surface. Gently press
the dough into a disc, about 8 inches across.
Whole Wheat Puff Pastry

• 1 cup cold, unsalted butter cut into ½ inch chunks
• 2 cups whole wheat pastry flour
• 1 tsp sea salt
• ½ cup ice water
Directions:
1. Freeze the butter chunks about 10 minutes before making the dough.
2. Place flour and salt into the bowl of a food processor and pulse a few times
to combine. Add about 1/3 of the butter to the flour and pulse until the
butter is in small crumbs. Add remaining butter and pulse 3 or 4 times,
leaving visible chunks of butter. Add ice water and pulse until dough begins
to clump, don't over process or your pastry will be tough.
3. Turn the lumpy, uneven dough out onto a lightly floured work surface.
Shape dough into a rectangle. Use your hands to create relatively square
edges. Lightly flour a rolling pin and the top of dough rectangle. Roll back
and forth to create a 12-inch by 16-inch rectangle.
4. Fold one edge of the 12-inch side to the center of the rectangle and repeat
with the opposite edge, leaving a 4-inch by 16-inch rectangle. Use your
hands and dough scraper to roll dough up like a jelly roll. Roll 'jelly roll' out
into a 4-inch by 16-inch rectangle. Roll it up again; wrap in plastic and
refrigerate for at least 1 hour or freeze for later use.
5. Use as directed in recipes calling for puff pastry.
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P
Bread & Pastries
Empanada dough
• 3 cups whole grain flour

• ¼ - ½ tsp sea salt
• 6 oz unsalted butter
• 1 egg
• ¼ - ½ cup of water or milk add enough until the dough is soft
Directions:
1. In a food processor mix the flour and the salt.
2. Add butter, egg, water and/or milk a bit at a time. Pulse and mix until small
balls of soft dough are formed. Take the dough out of the food processor
and form one big ball of dough. You can also use your hands and mix until
ingredients are incorporated. You can add liquids if the dough it’s too dry.
3. Separate the dough in two big pieces and make them into a disc form. You
can use right away or refrigerate for a couple of days.
4. Do individual balls and stretch them or use a tortilla maker.
5. It’s recommended to use egg white to set the borders (as a glue), You can
also refrigerate them 30 minutes before baking them, that way they will not
open when they are being cooked. To give them a bright color, brush the
whole empanada with the egg yolk before baking.
6. To cook preheat the oven at 375°F to 400°F and bake for 20-25 minutes.
Remember the size will influence the cooking time so if they are too small
or too big the time might be different. Cook until browned.
Cauliflower Pizza Crust

• 500g cauliflower (chopped roughly)
• 3 tbsp flax seeds egg (see replacement)
• 150g chickpea flour
• 150g spelt flour
• 1 tsp sea salt
• 30g nutritional yeast
• ½ tsp oregano
• ½ tsp garlic powder
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Bread & Pastries
Directions:
1. Preheat the oven to 200 C, line a baking tray with baking paper.
P
2. Place the cauliflower florets into a food processor, and pulse until the
consistency is rice like.
3. Place the cauliflower rice in a non-stick pan and dry cook for about 5
minutes. Once cooked, set aside to cool. Place into a cheesecloth or tea
towel and strain as much liquid as possible.
4. In a large bowl mix cauliflower, flax eggs, chickpea flour and spelt flour and
the rest of the ingredients with your hands. Add more flour if the mixture is
too sticky, or more water if too dry.
5. Knead the dough on a floured surface and shape the crust onto your
baking tray.
6. Bake for about 15 minutes. Add sauce and toppings of your choice and
bake for a further 10- 15 minutes
Whole Grain Pizza Dough

• ¾ cup whole-wheat flour
• ¾ cup whole grain all-purpose flour
• 2 ¼ tsp quick-rising yeast
• ¾ tsp sea salt
• ¼ tsp raw cane sugar
• ½- ⅔ cup hot water, (120-130°)
• 2 tsp Avocado oil
Directions:
1. Combine whole-wheat flour, all-purpose flour, yeast, salt and sugar in a
food processor; pulse to mix. Combine hot water and oil in a measuring
cup. With the motor running, gradually pour in enough of the hot liquid until
the mixture forms a sticky ball. The dough should be quite soft. If it seems
dry, add 1 to 2 tablespoons warm water; if too sticky, add 1 to 2 tablespoons
flour. Process until the dough forms a ball, then knead for 1 minute.
2. Transfer the dough to a lightly floured surface. Coat a sheet of plastic wrap
with oil and place it side down, over the dough. Let the dough rest for 10 to
20 minutes before rolling.
3. Place a pizza stone or inverted baking sheet on the lowest oven rack;
preheat oven to 500°F or highest setting. Roll and top the pizza as desired
(we suggest a 13-inch circle) and bake the pizza until the bottom is crisp
and golden, 10 to 14 minutes. Serve immediately.
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P
Bread & Pastries
Whole Grain Biscuits

• 1 cup whole grain all-purpose flour
• 1 cup whole wheat flour
• ¾ tsp sea salt
• ¼ cup unsalted butter
• 1 cup buttermilk
Directions:
1. Preheat oven to 450 degrees F (230 degrees C).

1. Combine all-purpose flour, whole wheat flour, baking powder, sugar, and
salt in bowl. Cut in butter with a knife or pastry blender until mixture
resembles coarse crumbs; stir in buttermilk until just moistened.
2. Turn dough out on a lightly floured surface; knead gently 8 to 10 times. Roll
to about 3/4-inch thickness; cut with a 2 1/2-inch biscuit cutter. Place
biscuits on an ungreased baking sheet.
3. Bake in preheated oven until biscuits are lightly browned, 10 to 12 minutes.
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Bread & Pastries
100% Whole grain bread

• 2 ¾ cups of hot water
• 1/3 cup of olive oil
• 1/3 cup honey
• 2 tbsp of molasses
• 1 tbsp of sea salt
• 7 ½ cups of whole grain flour
• 2 tbsp of dry active yeast
Directions
1. Place the first five ingredients in the bowl and mix.
2. Add 2 Cups 100% Whole Grain Wheat Flour. (to cool the water and end up
with warm dough) Mix then add 2 Tbs of Dry Active Yeast. If you’re not sure
about your yeast proof it in a little warm water first.
3. Add 4 Cups of 100% Whole Grain Wheat Flour.
4. Mix until the consistency is somewhat even. Then continue to slowly add
flour 1/2 Cup at a time until the dough quits sticking to the sides of the bowl.
It should be tacky to the touch. The trick is to have enough consistency to
stand up with the least amount of flour, so the bread will be fluffy. It will most
likely be 6 1/2 cups but in any case, do not exceed 7 1/2 cups of wheat
flour. Don't over mix or the bread will be tough.
5. When your dough is finished, leave it in the mixer, cover the bowl and let it
rise for about 30-45 minutes. The dough will be larger, but it doesn't need to
double.
6. Grease two bread pans with unsalted butter. You can also flour the pans to
reduce sticking.
7. Mix the dough again just enough to knock it down at least close to the
original size.
8. Drop the dough on a floured surface so you can work the dough and shape
it. Shape it with your hands to make a nice ball getting enough flour on it
so it isn't sticky. Divide the ball in half and do it again. Shape the loaves by
turning the dough under its self over and over. When the dough is shaped
the sides and ends will be sealed and all you will see is a nice long shaped
loaf with smooth sides and top. Drop the loaves in your bread pans and let
them rise until almost doubled. Bake in a preheated oven at 350 for 36
minutes.
9. When done turn the bread out of the pan to a rack to cool.
B
P Whole Wheat Sunflower Honey Oatmeal Bread
• 1 ¼ cups almond milk
• 3 tsp instant yeast
• ¼ cup honey
• ¾ cup rolled oats
• 3 tbsp melted butter (melted coconut oil will also work)
• 2 ¾ cup white whole wheat flour, plus more if necessary
• ¼ cup sunflower seeds
• 3 tbsp flaxseed meal
• ½ tsp cinnamon
• ½ tsp sea salt
• 1 egg
• Extra oats, sunflower seeds and sesame seeds, for sprinkling on top
Directions:
1. Heat milk in a small sauce pan over low heat until milk is warm (about 115
degrees F). Remove from pan, stir in oats, yeast and honey. Let the mixture sit
for 10 minutes until yeast begins to foam. Next, stir in melted butter (or oil). Add
in whole wheat flour, salt and cinnamon and mix with a spoon until a dough
begins to form. Add in sunflower and flaxseed meal and gently mix into the
dough. Place dough onto a well-floured surface and knead the dough with
your hands for 8-10 minutes. Another option is to use the dough hook on your
electric mixer to knead the dough (I prefer this method). Form dough into a
ball and place in a large, oil-or butter greased bowl, turning the dough over
to coat with oil. Cover with plastic wrap and a towel and allow the dough to
rise for a little over an hour, or until doubled in size.
2. Lightly butter or grease 8x4 inch loaf pan. After dough has risen, knead about
1 min then shape dough into a loaf and place in prepared pan, tucking the
ends in. Cover the loaf with plastic wrap and a towel and allow it to rise again
for another hour, or until the loaf has risen to the brim of the pan.
3. Once dough has risen again, preheat oven to 375 degrees F. Beat egg in small
bowl and brush over the top of the dough. (Please note that you won't need
to use all of the egg wash, but only a small amount.) Sprinkle a few more oats
and sunflower seeds on top of the dough.
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You can also add sesame seeds if you'd like! Bake for 35-40 minutes or until
loaf is golden brown on top and the loaf sounds hollow when tapped on the
bottom of the pan. Transfer pan to wire rack to cool for 10 minutes, then
remove bread from pan and place on wire rack to finish cooling for at least 2
hours. Do not cut the bread before it is completely cooled. Bread should be
wrapped tightly and store at room temperature.
Cauliflower Lasagna Noodles

• 3 cups cauliflower rice, packed
• 3 eggs
• ½ tsp fine grain sea salt
• ¼ tsp ground black pepper
Directions:
1. Preheat oven to 375°, line a large baking sheet with parchment paper and
grease with olive oil.
2. In a food processor rice the cauliflower, until you get a texture finer than
rice. Once it’s riced measure it and make sure you have 3 cups packed.
3. Place cauliflower rice in a cook for 5-10 minutes.
4. Place the cauliflower rice in a tea towel and twist it to squeeze as much
moisture as you can (I usually squeeze out over a cup of liquid). This is very
important. The cauliflower rice needs to be dry.
5. Place drained cauliflower rice back in the bowl and add eggs, salt and
pepper and mix until combined. Spread the mixture onto the lined baking
sheet. Place in the oven and bake for 15 minutes.
6. Remove from the oven, let cool 5 to 10 minutes and carefully peel it off the
parchment paper. Transfer to a large cutting board or work surface.
Depending on the size and shape of your baking dish, cut the cauliflower
noodles.
VEGAN SUBSTITUTES
Meats
Dairy
V Vegan Substitutes
Vegan Almond mayonnaise
• ½ cup almonds
• ½ cup boiled water
• 1 lime
• 2 garlic cloves
• pepper to taste
Directions
1. Blend the almond with the water at a medium-high speed and start adding
the olive oil slowly into the running blender, once you are half way through
the oil add the garlic cloves, and then add the rest of the oil, slowly. Add
lemon, sea salt and pepper and blend at high speed.
2. This mayonnaise will last you about a week in the refrigerator
Cashew Cream
• 1 ½ cup raw unsalted cashew nuts
• ¾ cup filtered water
• 1 large lemon juice
• ½ -1 tsp sea salt
Directions:
1. Place the cashews in a bowl and fill with filtered water at least an inch
above the cashews. Allow the cashews to soak for 30 minutes or up to
overnight. Drain and rinse the cashews well.
2. Place the cashews, filtered water, lemon juice, and salt in a high-powered
blender or food processor. Blend until desired consistency.
3. Your cashew cream will last in the refrigerator for 3-4 days and can be
frozen for up to 6 months. If you choose to freeze it be sure to run it through
the blender real quick after you defrost it to eliminate any lumps.
Vegan Substitutes: Meat
Meaty Veg-Based Ground “Meat”

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• 1 medium cauliflower, broken into florets
• 2 cups raw walnut halves
• Extra virgin olive oil, preferably organic
• 2 cloves garlic minced or 1tsp garlic powder
• ¼ tsp dried sage
• 1 tsp smoked paprika
• ½ – ¾ tsp sea salt
• 2 Tbsp coconut aminos
Directions:
1. Preheat oven to 350 F (180C). Line a large rimmed cookie sheet or
rectangular pan with parchment.
2. In a food processor, blend the cauliflower and nuts to a fine meal.
Depending on how grainy you like your “meat,” it can be more or less fine;
I made mine like a coarse cornmeal.
3. Transfer the mixture to a large bowl and add remaining ingredients. Using
your (clean) hands, knead everything together thoroughly, until the
grounds are uniformly coated.
4. Turn the mixture into the pan and spread out evenly. Bake for 45 minutes
and up to 1 hour 15 minutes (it will depend on the size of the pan and how
thick the mixture is), stir after 30 minutes and then every 15 minutes after
that, until the meat is dry and brown (if the layer underneath comes up
looking wet and white keep baking). The grounds will begin to separate
and intensify in color as they roast.
5. Once the meat is cooked, you can cool, package, and freeze it for later
use, or use it right away. Will keep, up to 3 days, covered in the refrigerator.
V Vegetarian Sausage
• 1small onion, minced
• 3 tbsp avocado oil and vegan Parmesan each
• 3 minced garlic cloves
• 2 cups cooked brown rice
• 1 cup kidney beans, cooked
• ¼ cup egg substitute or 1-2 eggs
• 1 tsp dried thyme, dried oregano, dried sage each
• ¼ tsp dried cilantro
• ½ cup whole grain breadcrumbs or almond meal
Directions:
1. In a large nonstick frying pan, sauté the onions until clear. Add the cheese
and garlic. Sauté until garlic is clear.
2. In a large bowl combine rice, beans, egg substitute, thyme, oregano,
cilantro and sage. Stir in the onion mixture. Transfer to food processor.
Process until mixture is a solid mass, but NOT pureed. Just a few seconds.
3. Divide into 8 parts. Form each part into a sausage shape. Roll in the bread
crumbs.
4. Coat a baking sheet with oil. Set the sausages on the sheet and brush with
remaining oil. Broil until mottled brown on all sides, about 5 minutes.
Cauliflower-Walnut “Meat”
• 3 cups of cauliflower florets
• 2 cups of whole walnuts
• 2 chipotles in adobo (see sauces)
• 1 tbsp chili powder
• 1 tsp cumin
• 1 tsp salt
• 2 tbsp lime juice (optional)
• ½ tsp onion or garlic powder (optional)
• A pinch of cayenne if you want to make it spicier.
Directions:
V
1. Preheat oven to 375º. Pulse all ingredients in a food processor until
the mixture is evenly ground.
2. Transfer to a greased baking sheet. Bake for 30 minutes stirring halfway
through.
Lentil-Mushroom “Meatball”
• ½ cup dried brown lentils, rinsed
• 1 bay leaf
• 1 cup water
• 8 oz. white mushrooms
• 2 cloves garlic, minced
• 2 tbsp red wine replacement
• ½ cup home-made vegetable or mushroom broth
• 1 tbsp coconut aminos
• ½ cup old-fashioned oats
• 1 tsp Italian seasoning
• salt + pepper to taste
• Avocado oil
Directions:
1. Combine lentils, bay leaf, and water in a small saucepan. Bring to a boil,
then simmer over low heat for 10 minutes. (the lentils will be undercooked)
Remove from heat, drain, and cool slightly. Discard bay leaf.
2. Add mushrooms and lentils to food processor. Pulse until coarsely chopped.
3. Sauté garlic and cook until fragrant (about 30 seconds), stirring constantly.
Stir in mushroom-lentil mixture. Cook for about 4 minutes or until browned,
stirring constantly.
4. Add red wine replacement to skillet and cook until evaporated. Stir in broth,
coconut aminos, oats, and Italian seasoning. Continue to cook, stirring
constantly, until liquid has been absorbed. Remove from heat. Season with
salt and pepper to taste and allow to cool.
5. Preheat oven to 350 degrees. Once mixture is cool enough to work with,
shape it into 12 uniformly-sized meatballs. Place each in a mini-muffin tin
that's been coated in oil and bake for 40 minutes, or until golden brown.
V Vegan substitute: Dairy
Nut Milk
NUT SOAKING TIME NUT SOAKING TIME

Almond 8-12 hours Pecan 4-6 hours
Brazil None Pine nut 8 hours
Cashew 2 hours Pistachio none
Hazelnut 8 hours Walnut 4 hours
Macadamia 8 hours
Directions:
1. Soak nuts in 3 cups of water per cup on nuts
2. Blend your soaked nuts with filtered water.
3. Pour into a cheese cloth and squeeze. Separating the pulp from the milk.
4. You can store it for about 5 days. Because this is a natural milk remember
that it doesn’t have any additives, so it might separate, don’t worry that is
totally normal, just shake it well before you serve.
*Save the pulp and dry to make nut flour.
Coconut Milk
• 1 cup shredded unsweetened coconut
• 2 cups hot water.
Directions:
1. Place the coconut and water in a high-powered blender.
2. Turn on low then up to high speed. Blend for 3 minutes.
3. Filter through a fine mesh sieve, cheesecloth, or nut milk bag. You can keep
the sediment to add to smoothies or dry it out at a low oven temp and use
as coconut flour.
4. Store in the fridge.
Rice Milk
V
• 1/3 cup brown rice
• 3 cups water
• Honey or other sweetener and Vanilla (optional)
Directions:
1. The night before toast 1/3 cup brown rice in a pan on the stove until you
start to smell its nutty flavor. Transfer the rice into a container with more than
enough water to cover it, soak over night.
2. Next day pour out water from soaked rice and rinse the rice.
3. Transfer the soaked rice into a blender and add 3 c water. Blend well.
4. Pour blended rice milk through a wire strainer or a cheesecloth.
5. Add honey and vanilla to your liking. Store in a sealed container in the
fridge.
Vegan Sour Cream

• ½ cup cashews (soaked for at least 2 hours and drained)
• 1 tsp lemon juice
• ½ tsp apple cider vinegar replacement
• ¼ tsp salt
• ⅓-1/2 cup of water (as needed).
Blend everything together until smooth

V Coconut Yogurt
• 14oz full fat coconut milk
• 2 vegan-friendly probiotic capsules
ADD-INS optional
• Maple syrup, stevia, or agave nectar for sweetening
• Vanilla extract or vanilla bean powder
• Fruit
Directions:
1. Shake your coconut milk well. Then open and pour into a clean, dry glass
jar or bowl.
2. Empty your probiotic capsules into the yogurt and use a wooden or plastic
spoon to stir, not metal, as a metal spoon can react negatively with the
probiotics. Stir until creamy and smooth, pushing the probiotic up against
the side with your spoon to evenly disperse.
3. Cover the mixture with cheesecloth (or a very thin, clean dish towel,
something that lets air in but keeps bugs out) and secure with a rubber
band.
4. Let the yogurt activate for at least 24 hours and up to 48 hours in a warm
place. The longer it rests, the tangier the yogurt will become. In warmer
climates and summer, it's easy to make yogurt if your house is warm (75°F
and above). But in cooler climates or seasons, place the yogurt in the oven
with the light on (do not turn on the oven), where it should have the right
amount of heat to activate.
5. Once the yogurt has reached the right amount of tanginess and thickness
for your liking (be sure to sample with a wooden spoon), cover securely with
a lid and refrigerate until cold. Refrigerating will also thicken the yogurt
even more, almost to a Greek yogurt consistency (depending on the brand
of coconut milk you used) For even thicker yogurt, line a fine mesh strainer
with two layers of cheesecloth and set over a mixing bowl. Pour in the
yogurt, then loosely cover with a lid or plastic wrap and let rest in the
refrigerator overnight or for 12+ hours. It should thicken up quite a bit more.
6. Store covered in the refrigerator for several days (mine kept for 7 days).
You'll know it's gone bad when the smell is off-putting or there is mold.
Plant Based Nacho Cheese
V
•½ cups cauliflower florets
•1 cup chopped carrots
•½ cup turnip peeled, chopped
•1/3 cup raw cashews
•water, enough to cover veggies in saucepan
•1 cup almond milk or 3/4 cups rice milk
•¼ cup nutritional yeast
•1 1/8 tsp garlic powder
•1 tsp sea salt
•½ tsp paprika
•½ tsp chili powder, adjust to taste
•¼ tsp ground mustard power
•¼ tsp cumin
•1/8 tsp onion powder
•1/8 tsp crushed red pepper flakes
•1/8 tsp oregano
•1/8 tsp black pepper
Directions:
1. Add cauliflower, carrots, turnip and cashews to a sauce pan and cover
with water. Bring to a boil over high heat and then reduce to medium-low
and simmer for 15 minutes or until veggies are tender when pricked with a
fork.
2. Drain cooked veggies and place in a high-speed blender. Add almond
milk and remaining ingredients to blender. Begin blending on low and
increase to highest speed.
3. Blend on high for approximately 30 seconds. (Use tamper if necessary – I
usually don’t need to.)
4. Scrape down sides with a spatula and blend for another 20 seconds or so.
5. Use immediately or store in fridge and reheat as needed.
V Vegan Parmesan Cheese
•1 cup raw, unsalted cashews

•4 tbsp nutritional yeast
•1 tsp sea salt
•½ tsp garlic powder
Directions:
1. Put all ingredients into a food processor. Pulse until fine meal forms.
2. Store covered in a refrigerator up to 2 months.
Cashew Cream Cheese

•1 cup raw cashews soaked in water 4-8 hours
•2 tbsp nutritional yeast flakes
•¼ cup lemon juice
•½ tbsp extra virgin olive oil
•¼ tsp sea salt
•1 tsp apple cider vinegar replacement
•Optional: 2 chopped scallions
Directions:
1. Drain cashews and blend in high speed blender or food processor until
smooth. This might take a few minutes.
2. Add in remaining ingredients and continue to blend until everything is well
mixed.
3. Remove from blender or food processor and stir in your flavoring(s), if using.
You can freeze it for long term storage.
Vegan Cottage Cheese
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• 350g Organic non-GMO Silken Tofu
• 3 tbsp Raw Cashews (soaked for at least 2 hours)
• 3 tbsp Almond Milk
• 1 tsp lime juice
• 1 tsp Nutritional Yeast
• ¼ tsp sea salt
• Fresh herbs of choice (dill, parsley, chives, etc.)
Directions:
1. Crumble up silken tofu with your fingers or fork until lumpy. Set aside.
2. In a food processor, blend cashews, almond milk, lime, nutritional yeast and
salt until smooth to make sauce.
3. Gently mix cashew sauce with tofu. Top with fresh herbs of choice and
serve with veggies, fruit, or on bread.
4. Store in an airtight container in fridge and eat within 4 days.
Vegan Ricotta Cheese

•2 cups raw cashews, soaked for at least 2 hours, then drained
•2 garlic cloves
•3 tbsp lemon juice
• cup plain non-dairy milk
•1 tbsp maple syrup
•1½ tbsp extra virgin olive oil
•½ tbsp dried basil
•⅓ cup fresh chives
•1 tsp freshly ground black pepper
•½ tsp sea salt
Add everything in food processor. Process until smooth scraping down the sides if
necessary. If your ricotta is too dry add a bit more milk. It takes about 5 minutes to
process.
V
Vegan Feta Cheese
• 1 1/3 cup almonds, whole
• 1/3 cup lemon juice
• ¼ cup extra-virgin olive oil
• 2 garlic cloves
• 1 ¼ tsp salt
• 1/3 cup + 4 tsp water
Directions:
1. Put everything into a high-speed blender and blend until smooth.
2. Leave in the fridge for a couple of hours to firm up if required
3. If soaking almonds overnight, use 50ml water, instead of 100ml.
Vegan Pepper Jack Cheese

• ½ cup raw cashews
• ½ cup unsweetened almond milk
• 2 tbsp tahini (see sauces)
• ¼ cup nutritional yeast
• 1 tsp sea salt
• 1½ tsp onion powder
• 1 cup water
• 2 tbsp agar powder
• 1 cup peppers, diced, like one bell pepper and a jalapeno
V
Directions:
1. Set aside a loaf pan or square baking pan for pouring the cheese.
2. Soak cashews in water for 2-4 hours. Drain thoroughly and rinse.
3. Combine cashews, almond milk, lemon juice, tahini, nutritional yeast, salt,
onion powder, and garlic powder in a blender or food processor. Blend until
combined and creamy. Leave mixture in blender.
4. Combine water and agar powder on in a small sauce pot and bring to a
boil. Lower heat and simmer for 5 minutes, stirring frequently. Remove from
heat.
5. Start the blender on medium-high speed. With the blender running, slowly
drizzle in the water/agar mixture.
6. Add diced peppers and blend for another 10-20 seconds. You want the
blender to process the peppers into smaller pieces, but not puree them.
7. Turn off blender and immediately pour the mixture into the pan. Refrigerate,
uncovered, until firm (30-60 minutes). Slice and serve.
V Chili and Rosemary Cheese
• 5 Tbsp + 2 tsp ground almonds
• 2 tbsp nutritional yeast flakes, ground to a powder
• ¼ tsp salt
• 100ml unsweetened almond milk
• 1 tbsp extra virgin olive oil
• ½ tsp dried rosemary
• ¼ tsp dried chili flakes (also known as red pepper flakes)
• 6 grinds of black pepper
• 1 tbsp agar flakes
Directions:
1. In a small mixing bowl whisk together the ground almonds, nutritional yeast,
garlic powder and salt. Set aside.
2. In a small saucepan whisk together the milk, oil, chili flakes, rosemary and
pepper. Sprinkle on the agar flakes and let it sit for 5 minutes (off the heat).
Then give it a good whisk and turn the heat on to high. Bring the mixture to
a boil, whisking all the while, then reduce to a simmer and switch to a
wooden spoon to stir. Simmer the mixture for 5 minutes on low heat, stirring
often.
3. Turn off the heat then quickly pour it over the almond mixture and stir well,
you should have a fairly thick mixture. Scrape it all into the prepared
ramekin dish then gently press it in using a sheet of cling film until it's nice
and smooth on top. Wrap the whole dish in cling film and chill until set. They
set pretty quickly, 1 or 2 hours.
SMOOTHIES
S Smoothies
Green Smoothie (288kcal)

• 2 cups spinach
• 1 frozen banana
• 1 cup almond milk
• 1 tbsp chia seeds
• 2 tbsp hemp seeds
• 2 tbsp almond butter
• 1 Medjool dates
Cashew-Date Shake (859) serves 2

• ⅔ cup raw cashews, soaked for 2-4 hours
• 3 Medjool dates, pitted and soaked for 10 minutes
• 1 banana, sliced and frozen
• ¾ cup water
• 2 cups ice
• 1 tsp alcohol free vanilla extract
• ¼ tsp nutmeg
• pinch of cinnamon
• pinch of sea salt
Chocolate-Black bean Brownie Smoothie (467 kcal)

• 1 banana, preferably frozen
• ½ cup black beans
• 2 medjool dates pitted
• 1 cup almond milk
• 1 tbsp cocoa powder
• 1 tsp ground cinnamon
• cocoa nibs for garnish, optional
S
Goji Berry-Orange Smoothie (722 kcal) serves 2
• Zest of 2 organic oranges
• 2 oranges peeled and seeded
• 1 banana frozen
• ½ cup coconut water
• 1/3 cup dried goji berries
• 2 tbsp TOCOS (soluble rice bran powder)
• Juice of 2 limes
Cookie Dough Protein Smoothie (529 kcal)

• 1 cup unsweetened almond milk
• 1/3 cup rolled oats
• 1 medium frozen banana
• 1 tbsp cashew butter
• 1 tsp unsweetened cocoa powder
• 1 tsp pure maple syrup
• ¼ tsp alcohol free vanilla extract
• 2-4 ice cubes
• Chocolate shavings (optional)
Directions:
1. In a small bowl, mix the oats and almond milk. Place in fridge and let it soak
for at least 2 hours to soften and thicken.
2. Place thickened oat mixture into your blender along with the rest of the
ingredients (except for the chocolate shavings). Blend on high until smooth.
S
Mango-White Bean Smoothie (625kcal) serves 2
• 1¼ cup rice milk
• ⅔ cup white beans, rinsed
• 1½ cups mango chunks, frozen or fresh
• 12 small mint leaves, plus more for garnish
• ⅓ cup shredded, unsweetened coconut
• ice as needed
Berry Smoothie (601 kcal)

• 1 cup frozen wild blueberries
• ½ cup frozen strawberries
• ½ banana, frozen
• ½ cup (packed) baby spinach
• ½ avocado
• ¼ cup raw walnuts
• 1 tsp hemp seeds
• 1-2 Medjool dates, pitted
• 1 cup unsweetened almond milk
Avocado-Blueberry Smoothie (790 kcal)

• 1 cup frozen blueberries
• 1½ cups frozen mango
• ½ avocado
• 1 tbsp chia
• 1 tsp maca powder
• 1 tbsp raw honey
• 2 tbsp unsweetened almond butter
• 1½-2 cups unsweetened almond milk
S
Almond butter-Chocolate Smoothie (946 kcal) serves 2
• 1 frozen banana
• ¼ avocado
• 2 tablespoons almond butter
• ½ cup coconut yogurt (see vegetarian substitutions)
• ¾ cup almond milk
• 1 cup coconut milk
• 1tbs cocoa powder
Sweet Potato Pie Shake (227 kcal)

• ½ cup cooked, mashed sweet potatoes
• 1 medium frozen banana, broken into chunks
• ½ to ¾ cup unsweetened Almond milk
• 1 tsp ground flax seed
• ⅛ tsp alcohol free vanilla extract
• ¼ to ½ tsp ground cinnamon
• ½ to 1 tbsp maple syrup
Jolly green giant (172 kcal)

• 1 tbsp cacao powder
• 1 cup non-diary milk
• ½ frozen banana
• 2 kale leaves
Mint chocolate chip (258 kcal)

• 1 handful spinach
• 2 tbsp cacao nibs
• ½ cup mint leaves
• 1 banana
S
Basic green (205 kcal)
• 2 romaine lettuce leaves
• ½ banana
• 1 cup coconut water
• ½ cucumber
• 1 cup spinach
• 1 chopped apple
Green nut butter (373 kcal)

• 1 banana
• 2 cups spinach
Berry-Oat-Hazelnut (316 kcal)

• ¼ cup rolled oats
• 1 tbsp hazelnuts
• 1 banana
• 1 cup blueberries
BREAKFASTS
B Chai Spiced Chia Overnight Oats
•2 cups old fashioned rolled oats
• ½ tsp ground ginger
• ¼ tsp ground cardamom
• 1/8 tsp ground cloves
• 2 ½ cups almond milk
• optional toppings: dried fruit, bananas,
sliced almonds
Directions:
1. Place the oats, chia seeds, spices, and brown sugar in a medium bowl and
stir to combine. Add the almond milk and stir until incorporated. Cover and
chill overnight.
Chocolate-Zucchini Overnight Oats

• ½ medium zucchini
• ½ cup rolled oats
• 1 tbsp chia seeds or ground flax seed
• 2 tsp cacao powder
• ¼ tsp ground cinnamon
• ¾ cup non-diary milk
• 1 tbsp maple syrup or honey
Directions:
1. Grate the zucchini and place in a small bowl or a jar you need to have
room to add toppings.
2. Add the rolled oats, chia seeds, cacao and cinnamon to the zucchini.
3. Pour in the almond milk and the maple syrup and stir everything until well
combined.
4. Place in the fridge and leave overnight so the mixture thickens, and the
oats soften. In the morning, top with toppings of your choice.
Quinoa and chia porridge with stone fruits
B
• 3/4 cups quinoa
• 2 cups almond milk (or your favorite nut milk)
• ½ cup water
• 1 tbsp coconut butter
• 2 tbsp sweetener of choice (raw honey, maple syrup)
• Pinch sea salt
• 1 empty vanilla pod
• pinch ground cinnamon
• 3 green cardamom pods
• 3 slices of fresh turmeric (or 1/2 tsp ground turmeric)
• a handful of currants (or raisins)
• 1/3 fresh peach, roughly sliced/chopped
• 1/3 fresh nectarine, roughly sliced/chopped
Toppings: the rest of the fresh peach and fresh nectarine, plus fresh figs, coconut
flakes, almonds, fresh thyme
Directions:
1. Add all the ingredients for the porridge to a pot and place on medium to
low heat. Bring to a boil and turn down the heat to the minimum.
2. Simmer until cooked, covered, stirring every now and then and making sure
it doesn’t stick to the bottom.
3. Once ready, add the toppings and serve warm.
B
Breakfast wrap
• 2 large collard leaves
• ¼ red bell pepper
• ¼ small red onion
• 1 large egg
• ⅓ avocado
• 2 tbsp salsa (see sauces)
Directions:
1. First, wash collard leaves and pat dry with paper towel.
2. Slice the bell peppers, onions and avocado. Sauté over medium heat until
soft.
3. While the vegetables are cooking, de-stem collard leaves by cutting off the
stem at the end of the leaf and carefully sliding your knife under the thick
collard rib. You want the finished leaves to be an even thickness
throughout, so they are pliable.
4. Once vegetables are soft, shift them to the side of the skillet and add the
egg. Use form to break the yolk and cook scrambled.
5. To assemble: place the collard leaves one on top of the other, with the
darkest part of the leaves facing down on your cutting board. Layer on the
cooked vegetables, egg, avocado, bacon and salsa.
Simple Vegan Breakfast Hash

Potatoes
• 3 medium russet potatoes, peeled and diced
• 1 large sweet potato, peeled and diced
• 1 tbsp onion powder
• 1 tbsp garlic powder
• 1 tsp dried thyme
• ¼ cup olive oil
B
Skillet mixture
• 1 medium onion diced
• 5 cloves of garlic minced
• 1 tsp Avocado oil
• Sea salt & pepper
Directions:
1. Combine diced potatoes with spices and ¼ cup of avocado oil, mix well.
Bake in a glass casserole dish at 450 degrees for 40-50 minutes, checking
and stirring ever 20 minutes, until crispy.
2. Saute onion, garlic and a sprinkle of sea salt and pepper in a skillet. Cook
for 5-8 minutes, or until browned.
3. Once potatoes are crispy, remove from oven and stir in the garlic and onion
skillet mixture until combined
Lima Bean Quiche

•1 cup of lima beans (400g)
•50 g peas
•2-4 tbsp nutritional yeast
•1 tsp turmeric powder
•2 cloves of garlic, crushed
•Half a sheet of roll-out puff pastry (see breads and pastries)
•Other vegetable of your choice: zucchini, red bell pepper, green beans,
etc.
• 1-3 tbsp olive oil
• Sunflower seeds to garnish
Directions:
1. Pre-heat the oven to 356ºF. Cover the bottom and sides of a medium-sized
round pie dish with the puff pastry sheet, pressing it down with your fingers.
2. In a blender or food processor, puree the butter beans with a little bit of oil
until smooth. Add the nutritional yeast, garlic and turmeric powder and
blend some more. Chop up your vegetables and add this to the mixture
before pouring it into the pie dish.
3. Bake in the oven for about 30 minutes. Top with some sunflower seeds
before serving.
B
Vegan Breakfast Burrito
• Cooked Rice
• Black Beans
• Hash Browns + Onions
• 4 small red potatoes
• ½ red onion
• 1-2 tbsp avocado oil
• ¼ tsp each sea salt and black pepper
Quick Avocado Slaw
• ¼ ripe avocado
• 1 lime, juiced
• 1 cup purple cabbage, green cabbage, or radish, thinly sliced
• 1 jalapeño, seeds removed, thinly sliced
• Pinch each of sea salt and black pepper
For Serving
• 2 large whole grain flour tortillas (see breads and pastries)
• ½ ripe avocado
• ¼ cup no tomato salsa (see sauces)
Directions:
1. Cook rice as usual. Cook beans with cumin.
2. On a hot skillet, add avocado oil, diced potatoes to one half of the pan
and the sliced onions to the remaining half. Season with the salt and
pepper, cover, and let cook for 4-5 minutes on one side. Then flip/toss to
brown on the other side for 4-5 minutes, or until golden brown. Remove from
heat and set aside.
3. To make the slaw, mash together the avocado and lime juice, then add
the cabbage and jalapeno and toss to combine. Season with a pinch of
salt and set aside.
4. To the cooked rice, add the lime juice and cilantro. Toss with a fork to
combine.
5. Lightly warm the tortillas in a skillet, just enough to soften them up.
6. Add the fillings in any order, followed by sliced avocado and salsa (or hot
sauce, if desired). Roll up, slice in half and enjoy. Serve any extra potatoes,
black beans, or rice on the side.
Apple-Banana Quinoa Cups
B
• ½ cup home-made applesauce (see sauces)
• 1 cup mashed banana
• 1 banana for slicing
• 1 cup cooked quinoa
• 2 ½ cups whole grain oats
• ½ cup almond milk
• ¼ cup honey
• 1 tsp cinnamon
• 1 apple, and chopped
Directions:
1. Preheat oven to 375 degrees. Lightly grease a muffin tin.
2. Cook the quinoa. Bring ¾ cup water to a boil, pour in ½ cup dry quinoa,
reduce to a simmer until fluffy about 12 minutes.
3. Mix applesauce, mashed banana, almond milk, honey and vanilla in a
bowl.
4. Mix dry ingredients (quinoa, oats, cinnamon) in a separate bowl. Slowly stir
the wet into the dry until fully combined.
5. Peel core and chop up an apple. Mix the apple chunks into the bowl.
6. Fill each of the muffin cups to the top with the quinoa mixture. Add a
banana slice or two to the top of each.
7. Bake for 20-25 minutes. Let cool for 5 minutes, then enjoy while warm! Store
in an airtight container in the fridge. Reheat leftovers before eating. You
can also add some crushed pecans or walnuts.
Banana-Oatmeal cups
• 3 mashed ripe bananas
• 1 cup Almond milk (any milk should work)
• 2 eggs
• 1 tbsp Baking powder
• 3 cups whole grain oats
• 3 tbsp home made chocolate chips (see dessert)
B
Directions:
1. Preheat oven to 375 degrees
2. Mix all ingredients except the chocolate chips together and let sit while you
prepare the muffin pans. Oil a muffin pan and/or liner.
3. Stir the chocolate chips into the oatmeal batter. Divide batter into 15 muffin
cups. They should be just about filled. Bake 20-30 minutes, you’ll see the
edges just starting to brown and they will be firm to the touch.
4. The muffins may stick when hot but are removed easily when cooled
Savory Oatmeal with Egg

• ¼ cup dry whole grain oatmeal
• ¾ cup water
• 2 tbsp shredded white cheese* See vegan substitutions if dairy free
• 1 tsp avocado oil, divided
• ¼ cup diced red peppers
• 2 tbsp finely chopped onions
• 1 large egg
Optional Toppings
• chopped walnuts
• sliced green onions
• za'atar (or any other spice blend)
Directions:
1. Bring water to boil. Add oatmeal, reduce heat a little and let it cook until
all liquid is absorbed. Turn off heat and stir in cheese, a small pinch of salt,
and pepper.
2. Heat a nonstick pan with ½ teaspoon of avocado oil over medium-high
heat. Add vegetables and cook for 2 to 3 minutes, until they soften. Spoon
vegetables over cooked oats. Reduce heat to medium.
3. Add remaining ½ teaspoon of oil and cook egg until the whites are no
longer translucent and serve over oatmeal.
4. Top with chopped walnuts, green onions, and za'atar, if you like.
B
Sweet potato-sausage-kale breakfast casserole
• 1 medium sweet potato chopped
• 2 cloves garlic minced
• 2 cups mushrooms chopped
• 16 oz turkey home made sausage (see sausage in dinner)
• 1 large head kale chopped small
• 18 eggs well beaten
• ½ tsp sea salt
• 1½ cups mozzarella cheese
Directions:
1. Heat the olive oil in a large skillet over medium-high heat. Add the sweet
potato and cover. Cook, stirring occasionally, until the sweet potato has
softened but is still slightly firm, about 5-7 minutes.
2. Add the mushrooms and garlic and continue cooking until the mushrooms
have softened, about 3-5 minutes.
3. Move the vegetables to one side of the skillet and brown the sausage.
Once cooked, stir the sausage in with the vegetables. Add the chopped
kale and cover the skillet. Cook until the kale has wilted, about 2 minutes.
Stir the ingredients until thoroughly mixed. Continue cooking until the
water evaporates.
4. Preheat the oven to 375° F. Lightly oil a large casserole dish. Transfer the
vegetables and sausage to the casserole dish and allow the mixture to
cool for 10 minutes.
5. Crack the eggs into a large mixing bowl and whisk until well combined.
Pour the egg mixture into the casserole dish and use a wooden spoon to
spread it so that the eggs and veggies are evenly distributed.
6. Sprinkle the cheese on top and bake in the preheated oven for 45-55
minutes, or until the casserole has set and the cheese is golden brown.
7. Allow the casserole to cool 10 minutes before cutting large slices and
serving with your guests' choice of toppings.
B
• Pancakes
• ¾ cup whole wheat flour
• ¾ cup ground oats (old fashioned oats run
through a food processor) or oat flour
• 3 ½ tsp baking powder
• 1 tbsp raw can sugar sugar
• 1 egg, room temperature
• 4 tbsp butter, melted but slightly cooled
• 1 ¼ cup milk
Directions:
1. In a large bowl, mix together whole wheat flour, ground oats, baking
powder and sugar.
2. In a separate bowl, combine the egg and milk, mix well. Stir in vanilla and
melted butter, mix well.
3. Pour liquid mixture into dry mixture and stir until combined, but do not over
mix.
4. Lightly oil a pan or griddle and heat to medium heat. Scoop approximately
¼ cup of batter into heated pan and cook on both sides until lightly brown.
Repeat with remaining batter.
Whole Wheat Waffles

• 1 tbsp sugar
• ¼ tsp sea salt
• 2 eggs
B
• 1¾ cup milk/ non dairy
• ½ cup oil
• ½ tsp alcohol free vanilla
Directions:
1. Combine all dry ingredients in a mixing bowl and mix until well combined.
Add wet ingredients and whisk until smooth.
2. Pour onto a hot waffle iron. Follow directions and cooking time for your
waffle iron.
3. Serve with toppings of your choice.
Cinnamon-Apple Sweet Potato Waffles

• 1 apple
• 1 large sweet potato, spiralized
• 1 tsp cinnamon
• 1 egg, lightly beaten
Directions:
1. Preheat a waffle iron.
2. Oil medium-sized skillet and heat over medium-high heat. Add the
spiralized sweet potatoes to the skillet and cook until tender, stirring
frequently. Cook until the sweet potato noodles have softened, about 8 to
10 minutes.
3. While the sweet potato noodles are cooking, grate the apple using the
large holes on a grater (you can also spiralize the apple, but be sure to pick
out the seeds). Add the grated apples to a medium-sized bowl. Add the
cooked sweet potatoes, cinnamon, and the egg. Toss until combined.
4. Oil the hot waffle iron, then add half of the sweet potato mixture. Cook the
waffles until the sweet potatoes are golden brown, about 8 to 10 minutes
(will vary depending on waffle iron). Repeat with remaining sweet
potatoes.
5. Serve immediately with your favorite toppings.
B
Buckwheat-Brown Rice Waffles
• 1 cup buckwheat flour

• ½ cup oat flour
• ¼ cup brown rice flour
• 1 tbsp baking powder
• ¼ tsp baking soda
• ¼ tsp salt
• 1½ cups almond milk mixed with 1 tsp lime and set aside to curdle, about
5 minutes
• 2 tbsp egg replacement
• 2 tbsp oil
Directions:
1. Whisk dry ingredients bowl and set aside.
2. Whisk the wet ingredients together and add to the dry ingredients. Mix
together but let some lumps remain.
3. Heat a waffle iron and lightly oil. Make waffles per instructions. These waffles
take longer to bake, and I give them twice as much time to hang out in the
waffle iron than if I were making my usual whole-wheat waffles.
Coconut Flour Crepes

• 2 tbsp coconut flour
• 1 tbsp tapioca starch
• ¼ tsp sea salt
• 4 eggs
• ½ cup water
• 1 tbsp melted coconut oil
B
Directions:
1. In a medium bowl whisk together coconut flour, tapioca starch and salt. In
another bowl combine eggs, water, coconut oil and vanilla extract.
2. Slowly add the wet to the dry mixture while whisking. Keep whisking
vigorously until well mixed and no lumps remain.
3. Let batter stand for at least 10 minutes. This will allow the coconut flour to
absorb more of the liquid (the batter will get thicker).
4. Brush a little coconut oil into an 8-inch pan and heat on medium-low. Once
heated, add about 3 tablespoons of batter and swirl the pan to spread it
out evenly. Cook for a few minutes until bubbly and lightly browned. Flip
the crepe and cook a few more minutes. Repeat with the remaining batter.
Re-grease the pan as needed.
5. Serve crepes with your favorite fillings. Store any leftover crepes in an airtight
container to keep them from drying out.
Eggless French Toast

• 4 slices bread
• 2 tbsp vanilla custard powder
• ½ cup of luke warm Non-Dairy Milk
• 1-2 tbsp Butter/Oil
Directions:
1. Take a wide mixing bowl, add the custard powder, sugar, milk and mix
them thoroughly. Make sure that there are no lumps.
2. Now heat a skillet, set the flame to medium and add some butter for
toasting. Take a bread slice, give a quick dip into the prepared custard
mixture such that both the sides are coated.
3. Now take bread and toast in skillet until the sides turn golden brown, by
flipping at regular intervals.
B
Banana Pancakes
• 2 medium overly ripe bananas mashed
• 2 tbsp coconut oil or butter, melted
• 2 tsp alcohol free vanilla
• 2 eggs
• 1 cup oat flour
• ½ tsp baking soda
• ½ tsp sea salt
• ¼ tsp ground nutmeg
Directions:
1. In a large bowl, combine the wet ingredients and stir until well combined.
2. In a medium bowl, mix together the remaining ingredients.
3. Pour the dry ingredients over the wet and stir until combined. There might
still be some lumps. Let the mixture sit for 10 minutes.
4. Meanwhile, heat a non-stick pan over medium-low heat. Lightly butter (or
oil).
5. Pour ¼ cups of batter onto the pan and cook for 3-4 minutes until bubbles
start to form around the edges of the pancake. Flip it and cook for another
90 seconds or until golden brown on the bottom.
6. Continue with the remaining batter and serve the pancakes immediately.
7. Cover and refrigerate any leftovers for up to 4 days.
Vanilla Greek Yogurt Pancakes

• 2 tbsp coconut sugar (or raw sugar)
• ½ tsp sea salt
• 2 large eggs
• 1 ½ cups unsweetened almond milk
• 1 cup non fat greek yogurt* See vegan substitutes for non diary
• 1 tbsp alcohol free vanilla extract
• 2 ½ tbsp coconut oil, melted
• Garnish: Berries, Almond butter and maple
B
Directions:
1. In a large bowl, combine the flour, sugar, baking powder and sea salt.
Whisk well and set aside.
2. In another bowl, combine the eggs, milk, yogurt, and vanilla extract. Whisk
well until mixed then while whisking pour in the oil. This will prevent the oil
from solidifying further upon mixing with the cold ingredients. Whisk until
smooth.
3. Add the yogurt mixture to the dry ingredients and stir until batter is
combined.
4. Heat a griddle pan over medium heat and lightly oil. Once heated, pour
1/4 cup of batter onto preheated pan. You may need to spread out a bit
into an even circle.
5. Cook for 2-3 minutes, or until bubbles start to appear gently, or until light
golden brown. Gently flip and cook for 2 more minutes. Repeat with
remaining batter.
Pumpkin Spice-Greek Yogurt pancakes
• ½ cup rolled oats

• ¼ cup plain greek yogurt * see vegan substitutes for dairy free
• ¼ cup pumpkin puree
• 1 large egg white, or egg
• ½ tbsp maple syrup
• ½ tsp cinnamon
• ¼ tsp ginger
• pinch of nutmeg
• 3-4 tbsp almond milk
• ½ tsp baking powder
Directions:
1. Preheat skillet over medium heat and lightly coat with oil (if necessary).
2. Put oats in a blender and process until it becomes a fine flour. Add all
remaining ingredients except for baking powder and blend until smooth.
3. Add baking powder last and blend until fully incorporated.
4. Pour ¼ cup into hot pan and cook until edges have set and bubbles begin
to form on the top, flip and cook for two more minutes. Repeat until batter
is gone.
SNACKS
S Snacks
Homemade yogurt
• 1 gallon of milk
• 1 cup yogurt starter (you can use a small cup of plain yogurt, or you can
use a cup from your previous batch.)
Directions:
1. Place four-quart glass canning jars, four lids, and four screw-tops in a large
pot. Fill with an inch of water; cover with lid and heat to boiling. Boil for ten
minutes. Leave the lid on the pot and move it off the heat until you are
ready to use the jars.
2. Pour one gallon of milk into a large, heavy bottomed stockpot or Dutch
oven. Heat the milk to 185-190°F.
3. Place the pot in a sink filled with cold water and let the milk cool to 120°F
4. Stir one cup of yogurt starter into the cooled milk, using a whisk. Stir well to
ensure that the starter is thoroughly incorporated into the milk.
5. Pour the milk into jars and put the lids and bands on. Place them into a
cooler.
6. Heat one gallon of water to 120°F and pour into cooler. Shut cooler lid and
leave in a warm place for three hours. When the three hours are up, place
the yogurt in the refrigerator.
7. To make a vanilla version of this yogurt, add ½ to 1 cup of sweetener to the
four quarts of milk when it’s cooling in the sink. Then stir in 1-2 tablespoons
of vanilla, depending on your preference, and proceed as usual with the
recipe.
Banana Nibblers
• 5 medium ripe bananas
• 1 tbsp. all natural creamy almond butter
• 2 oz. nonfat plain Greek yogurt
S
Directions:
1. Peel one banana and mash it with the almond butter and yogurt. Set aside.
2. Peel the other four bananas. Slice into half-inch thick slices. Smear the
banana, almond butter, and yogurt mixture on half the banana slices and
top with the other halves, making banana sandwiches. Place on a wooden
cutting board or a plate and freeze for at least two hours.
Basic Chia Pudding

• 1 tsp sweetener
• Chopped fruit of choice
Green Chia Pudding
• 1medjool date, pit removed

• 1 cup non-dairy milk
• 1 handful fresh spinach
• Fruit for topping banana, kiwi, mango, berries, etc.
Directions:
1. In a high speed blender, blend the date, milk, and spinach until very
smooth.
2. In a medium bowl, add the liquid to the chia seeds.
3. Stir well, and continue stirring every few minutes for about 15 minutes.
4. Place in the refrigerator at least one hour, or overnight. Just before serving,
stir again, then top with fruit.
S Apple Cookies
• Green Apples
• Nut Spread
• Home made Chocolate chips
Directions:
1. Cut the apples into wide side slices.
2. Spread nut butter and top with chocolate chips.
Crackers
• 200gr chick pea flour

• 2 grated garlic cloves
• fresh rosemary chopped
• 1 tbsp oil
• water
Directions:
1. With a wooden spoon mix all ingredients together, add the water slowly
until it’s fully integrated.
2. Stretch out with a roller pin. The thinner it is the crunchier they get. Cut them
into your preferred shape and cook for 20 minutes or until browned and
crunchy.
Strawberry-Mango Salsa
S
• ¾ cup diced strawberries
• ¾ cup diced mango
• 1 jalapeño seeded and minced
• 2 tbsp diced red onions
• 2 tbsp chopped fresh cilantro leaves
• 2 tsp honey
Directions:
1. In a large bowl, combine strawberries, mango, jalapeño, onion, cilantro,
honey and lime juice.
2. Serve immediately.
Watermelon Radishes Carpaccio with Arugula and Citrus Avocado Vinaigrette
• 4 Watermelon radishes
• 1 small avocado, thinly sliced
• 2 to 3 oz of baby or wild arugula
• 2 tbsp freshly squeezed orange juice
• ¼ cup Avocado oil (or extra virgin olive oil)
• 1 tbsp freshly chopped herbs such as chives and parsley
• ½ tsp sea salt
• Freshly ground black pepper
• 4 oz Fresh goat cheese for serving (optional)
Directions:
1. Peel the outer layer of the watermelon radishes if thick. With a sharp knife
or mandolin, thinly slice the radishes into rounds.
2. Sprinkle sea salt over the radishes in a colander set over a bowl. Cover and
set aside for at least 20 minutes.
3. Drain radishes, and lightly pat dry. Arrange the slices on a serving platter or
individual plates.
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4. Make the vinaigrette by whisking together the orange juice, avocado oil
and fresh herbs. Add a pinch of sea salt and black pepper to taste.
5. Toss the arugula with half the dressing. Place a handful of dressed arugula
on top of the sliced radishes and top with a few slices of avocado.
6. Garnish with crumbles of fresh goat cheese if desired and drizzle the
remaining dressing over the top of the radishes. Serve immediately.
Lemon-Dill Yogurt Dip

• 1cup Greek yogurt
• 1 tsp dried dill or 1 tbsp fresh dill
• ½ tsp lemon zest
• ¼ tsp sea salt
• fresh black pepper to taste
Directions:
1. Mix ingredients together + chill [covered] in the fridge.
2. Serve with cucumbers, peppers, broccoli, carrots, pita bread, falafel, etc
Cinnamon-Maple Yogurt dip

• 1 cup Greek yogurt
• ¾ -1 tsp cinnamon
• 1 tbsp maple syrup [or honey]
• Shredded coconut + chopped almonds [topping]
Directions:
1. Mix ingredients together + chill [covered] in the fridge. Top with shredded
coconut and/or chopped almonds.
2. Serve with bananas, apples, cinnamon pita chips, strawberries, etc.
Chocolate Chip Yogurt Dip
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• 2-4 tbsp unsweetened cocoa powder
• 1 tbsp maple syrup
• 3 tbsp dark chocolate chips (try homemade)
Directions:
1. Mix ingredients together until there are no lumps from the cocoa powder
and add more maple syrup if desired. Chill [covered] in the fridge. Top with
chocolate chips
2. Serve with bananas, apples, cinnamon pita chips, strawberries, etc.
Avocado-Ranch Dip
• 2 avocados
• 1 tbsp fresh chives, finely chopped
• 1 tbsp fresh flat-leaf parsley, minced
• 1 tsp dried dill
• 1 tsp onion powder
• 1 tsp garlic powder
• ½ tsp kosher salt
• chips and vegetables for dipping
Directions:
Peel and mash avocados. Mix avocados with Greek yogurt and lemon juice.
Stir in chives, parsley, dill, onion powder, garlic powder and salt. Serve with
homemade potato chips, pita chips or fresh vegetables for dipping.
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Vegan Spinach-Artichoke Dip
• 1 cup white beans, rinsed and drained

• ½ cup cashews
• 2 tbsp nutritional yeast
• 1 onion, chopped
• 4 cups fresh spinach
• 2 cloves of garlic, minced
• 1 jar artichoke hearts, drained and roughly chopped
• Sea salt and Pepper
• red pepper flakes (optional)
• chopped fresh parsley, to serve
Directions:
1. Put beans in a blender together with the cashews, the lemon juice, and
the nutritional yeast. If you want to make it a bit easier for your blender,
you can soak them in water for 4-6 hours before using them. Put aside.
2. Heat some oil in a large pan and sauté the onion for about 3 minutes
until they become translucent. After 2 minutes, add the garlic. Then add
the spinach and cook for 3 more minutes. Season with salt and pepper.
Add the artichokes and stir in the white bean cashew mixture.
3. Again, season with salt, pepper, and if using red pepper flakes. Sprinkle
with chopped fresh parsley and serve with whole wheat sesame
crackers
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Vegan Spinach Dip
• 400gr non-GMO Soft tofu

• ¾ cup raw cashews, soaked overnight
• ¼ cup nutritional yeast
• ½ tsp sea salt
• 260gr spinach
• 1 medium onion
• 2 cloves garlic minced
• 100gr water chestnuts, diced (replace wit turnip or just leave out)
• Smoked Paprika
Directions:
1. Add the tofu, soaked cashews, nutritional yeast, vinegar, and salt to the bowl
of a high-speed blender and blend until it forms a smooth puree. If the blender
won't spin, try adding a little water (or coconut milk) at a time and use the
tamper to help it along. The mixture should have the consistency of pudding.
2. Chop the roots off the spinach and put it into a large bowl. Wash the spinach
under running water while agitating it with your fingers until the water is no
longer muddy. Then, stop the water and give any remaining grit a chance to
settle to the bottom of the water.
3. Bring a large pot of water to a boil and add the spinach. Boil until the spinach
is tender. 1-2 minutes. Drain, rinse with cold water and then squeeze the excess
water. Chop the spinach into small pieces.
4. Add the oil, onions and garlic to a frying pan and saute over medium-high
heat until the onions are a caramel brown color and have reduced to about
¼ of their original volume.
5. Add the water chestnuts and spinach and, saute to heat through.
6. Turn down the heat and add the tofu and cashew puree. Stir constantly until
the spinach dip is heated through. Adjust salt to taste.
7. Drizzle with a little olive oil and then dust with smoked paprika. Serve with
vegetables and bread.
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Mushroom-Cashew Patte
• 2½ cups of mushrooms (brown if available), sliced
• ½ scant cup of cashews
• 1 small onion
• 2 tbsp of coconut oil
• 1 tbsp of chopped parsley
• Sea salt and pepper to taste
Directions:
1. Roast cashews in a dry pan over medium heat until golden brown. You
could also do this in the oven: 10 minutes at 360 F.
2. Finely mince onion and add to avocado oil over medium heat. Cook until
translucent.
3. Set aside onions and add sliced mushrooms to frying pan. Cook until golden
brown on both sides. (Don't crowd them)
4. Put cashews in food processor and mix until finely ground. Add other
ingredients (onions, mushrooms, parsley, salt, pepper) and mix until smooth.
Muhammara- Nut and Pepper Pate

• 1 garlic clove
• I cup red bell peppers grilles
• 2/3 cup walnuts
• 1/8 tsp cayenne
• ¼ cup whole grain oatmeal
• 4 tbsp non-tomato sauce
• 2 tsp cumin
• Half a lemon zest
Directions:
1. Throw all ingredients into a food processor and mix well until you have a
homogeneous paste.
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Baked Carrot Chips
• Big fat carrots
• Avocado Oil
• Sea salt
• Cumin
• Cinnamon
Directions:
1. Slice the carrots paper-thin on an angle to create elongated chips.
2. Toss the slices with oil, sea salt, cumin, and cinnamon.
3. Lay them out on baking sheets in a single layer. Bake them until crunchy.
Baked Potato Chips

• 2 pounds potatoes
• 1/4 cup olive oil
• sea salt
Directions:
1. Preheat oven to 400°F. Using a mandolin or vegetable peeler, shave
potatoes into very thin slices. Lay slices onto parchment-lined baking
sheets. Brush lightly with olive oil on both sides and sprinkle lightly with sea
salt.
2. Bake at 400° F for 15 minutes or until potatoes start to turn golden on one
side. Flip the slices and continue baking for another 7-10 minutes. Flip again
and bake until potatoes are golden brown and crisp, another 5-10 minutes.
Cool slightly and serve warm or cool completely and store in airtight
container.
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Sriracha-Buffalo Cauliflower Bites
• 2 tbsp avocado oil
• ¼ tsp sea salt
• 2 tbsp home made hot sauce
• ½ tbsp home made sriracha
• 1 tbsp melted butter
Directions:
1. Preheat oven to 450°F. Coat a large rimmed baking sheet with oil or
parchment paper.
1. Toss cauliflower, oil and salt in a large bowl. Spread on the prepared baking
sheet; reserve the bowl. Roast the cauliflower until it's starting to soften and
brown on the bottom, about 15 minutes.
2. Meanwhile, combine hot sauce, sriracha to taste, butter and lemon juice
in the large bowl. Add the roasted cauliflower and toss to coat. Return the
cauliflower to the baking sheet and continue roasting until hot, about 5
minutes more.
Frozen Yogurt Bark
• 1 cup chopped fruit

• 2 cups of plain Greek yogurt
• handful of homemade chocolate chips
Directions:
1. Line a small baking sheet with wax or parchment paper.
2. Place the yogurt in the middle of the tray and spread out evenly until is
about ¼ inch thick.
3. Sprinkle evenly with the chopped fruit and chocolate chip.
4. Freeze at least for four hours.
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Strawberry-Banana Oat Bar
• Strawberry chia jam

• 2 cups frozen strawberries
• 2 Tbsp maple syrup
• 2 Tbsp chia seeds
• 1 tsp vanilla extract (alcohol free)
• Banana oat bar
• 2 cups rolled oats, divided
• 2 mashed ripe bananas
• ¼ cup maple syrup
• 1 tsp vanilla extract
Directions:
1. Add Strawberries and maple syrup to a medium saucepan set over medium
heat and cook until strawberries start to release their juices, bring to a boil and
stir occasionally until berries begin to break down and thicken. Use your spoon
to break them apart further if you wish.
2. Stir in the chia seed and vanilla and cook for another five minutes. Remove
from heat and allow to cool. The longer it sits the thicker it will get.
3. To make the bars preheat oven to 375º and prepare an 8X8 baking dish by
lining it with aluminum foil or parchment paper leaving a few inches of
overhang on the edges to allow easy removal.
4. Place 1 cup of oats in a blender and process until it becomes a fine flour.
Transfer to the bowl and add the remaining oats and the baking powder.
5. Add the mashed bananas, maple syrup and vanilla extract and mix until
everything is well combined, and a dough has formed.
6. Transfer 2/3 of mixture into the baking dish, pressing down tightly and evenly.
Spoon chia jam over the surface and spread it out evenly, making sure to only
go within ¼ of the edge to prevent the jam from burning. Sprinkle remaining
oat mixture on top breaking up bigger chunks and pressing down lightly.
7. Bake for 30 minutes until the top turns a light golden brown. Remove from oven
and allow to fully cool before cutting the bars.
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Granola bars
• 2 ½ cups old fashioned rolled oats

• ½ cup nuts, roughly chopped
• ¼ cup honey
• ¼ cup unsalted butter
• 1/3 cup raw cane sugar
• ¼ tsp sea salt
• ¾ cups total extra mix-ins
Directions:
1. Preheat the oven to 350 degrees. Line a 9-inch square baking dish with
parchment or foil and lightly oil.
2. Place the oats and nuts on a rimmed baking sheet and bake for 8-10
minutes until lightly toasted. Place the nuts and oats in a large bowl.
3. While the oats are toasting, add the honey, butter, and sugar to a small
saucepan. Cook over medium heat until the butter melts and the sugar
dissolves, stirring occasionally. When butter mixture is ready, remove it from
the heat and stir in the vanilla and salt. Pour this mixture over the oat and
nut mixture and stir to combine. Add any extra ingredients (except for
chocolate) and stir to combine. Make sure none of the oats are dry.
4. If you are adding chocolate, wait about 15 minutes for the mixture to cool
a bit before adding the chocolate and then stirring to combine.
5. Place all of the oat mixture in the prepared pan. Use a rubber spatula or
the bottom of a greased measuring cup to press the mixture into the pan.
Chill the granola bars for at least 2 hours. Lift the bars from the pan using
the edges of the foil or parchment and place them on a cutting board. Cut
into desired shape/sizes and serve.
6. Mix- ins could be:
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i) Blueberry = almonds + ½ cup dried blueberries + ¼ cup shredded
coconut.
ii) Dark Chocolate Cherry = pecans + ½ cup dried cherries + ¼ cup dark
chocolate chips
iii) Tropical= cashews + ½ cup chopped dried fruit (pineapple, mango, and
mandarin oranges) + ¼ cup coconut
iv) Spiced Nuts= ½ cup almonds + ½ cup pecans + ½ cup cashews + ½
teaspoon cinnamon (add this when you add the vanilla and salt)
Chocolate Chia Energy Bars
• 1 ½ cups packed, pitted dates

• ⅓ cup or cocoa powder
• ½ cup chia seeds
• ½ cup unsweetened shredded coconut
• 1 cup raw walnut
• ½ cup dark chocolate (see desserts)
• ½ cup whole grain oats
• 1 tsp no alcohol vanilla extract
Directions:
1. Place dates in blender or food processor, puree to form a thick paste. Add
walnuts and mix.
2. Add the rest of the ingredients and mix until it forms a thick dough.
3. Line a square baking pan with parchment paper. Firmly press the mixture into
the pan, pressing tightly into all corners.
4. Place in the freezer for at least a few hours up to overnight.
5. Lift out of the pan and cut into 14 bars. Store in an air-tight container in the
fridge or freezer.
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Raw Carrot Bites
• 2 ½ cup shredded carrots
• 1 cup raw walnuts
• 1 cup pitted dates
• ½ cup unsweetened shredded coconut
• ¾ tsp cinnamon
• ½ tsp nutmeg
• pinch of salt
Frosting
• 1 cup raw cashews, soaked overnight
• ¼ cup water
• 3 tbsp raw agave nectar
• 1 tsp vanilla
• juice of ½ lemon
• pinch of salt
• 1/3 cup coconut oil, melted
• walnuts and extra cinnamon for finish
Directions:
1. Line a 9” spring form pan, 8×8 square pan, loaf pan with parchment paper so
that the edges hang over the sides of the pan.
2. Shred carrots, place in large bowl and set aside. With the blade attachment,
blend together walnuts and dates until mostly smooth, with a few smaller
chunks. Add coconut, spices, and salt and blend together. Add carrots and
blend until well combined, scraping down the sides often.
3. Scoop cake into prepared pan, smooth top, and chill.
4. To make cashew cream, drain and rinse soaked cashews. In a food processor
or blender combine cashews, water, agave nectar, vanilla, salt, and lemon
juice. Blend well, scraping down the sides until smooth. Add coconut oil and
blend. Spoon to chilled cake and smooth the top. Freeze for 2 hours.
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5. Pull from freezer, remove cake from pan by pulling the sides of the parchment
paper. Let thaw 10 minutes. With a hot, sharp knife cut cake into 1x2 inch
pieces. Decorate with walnuts and dust with cinnamon. Let thaw an additional
15 minutes before serving or return to freezer, thawing 25 minutes before
eating.
Almond Butter Chocolate Chip Baked Oatmeal Bars
• 1 ripe banana mashed

• 2 tbsp ground flaxseed
• 2/3 cup almond butter
• ¼ cup pure maple syrup
• 3 tbsp plant-based milk
• 1 tsp baking powder (aluminum free)
• ¼ tsp salt
• 2 ½ cups rolled oats
• ½ cup vegan chocolate chips (set aside 2 tbsp to sprinkle on top)
• ¼ cup unsweetened coconut flakes
• ¼ cup chopped almonds
Directions:
1. Preheat oven to 350° F. Coat an 8x8 pan with coconut oil, set aside.
2. In a large bowl, mash ripe banana. Add flaxseed and almond butter. Mix until
combined. Then add, vanilla extract, pure maple syrup, plant-based milk, salt
and baking powder. Mix until combined thoroughly.
3. Stir in rolled oats. Then fold in chocolate chips. Pour mixture into pan, spread
evenly.
4. Top with coconut flakes, chocolate chips and chopped almonds.
5. Bake for 25 minutes.
LUNCH
Vegetarian
Salads
L Lunch: Vegetarian
Teriyaki Veggie Spring Rolls
• 8 brown rice spring roll wrappers

• 1 cup carrots finely chopped
• ½ onion finely chopped
• 1 stalk celery finely chopped
• 4 cups baby spinach finely chopped
• ½ cup sliced almonds
• ½ avocado pitted and peeled
• ½ cucumber medium, peeled and seeded
• ¼ cup teriyaki sauce (see sauces)
Directions
1. Add chopped vegetables, almonds and teriyaki sauce into a mixing bowl,
stir and set aside.
2. Slice cucumber and avocado into long thin strips and set aside.
3. To assemble fill a large bowl with warm water and set it next to a large
plate. Submerge one spring roll wrapper in the warm water for 20 seconds
and place the wrapper on the large plate.
4. Place 2-3 tbs of the chopped vegetables in the center of the wrapper.
Add 2 slices of cucumber and 1-2 slices of avocado.
5. Carefully fold front of wrapper over the veggies and then fold the sides
over and roll forward to wrap the back and seal the roll.
6. Place the spring roll on a plate and repeat steps 2-5 with the remaining
wrappers.
7. Serve immediately (with some additional teriyaki sauce for dipping if
desired) or cover with a damp paper towel and store in a sealed
container in the refrigerator for later.
Vegan Sushi with Cauliflower Rice

• 4 sheets of nori
• 1 batch of Cauliflower Rice
• 1 red bell pepper sliced thinly
• 1 avocado peeled and sliced
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• A quarter of red cabbage sliced thinly
• 1-2 green onions sliced thinly lengthwise
• Field greens
• ¼ cup almond butter
• 1-2 tsp agave nectar
• 1–2 tsp coconut aminos
• 1–3 tsp home-made Sriracha depending on the spiciness you want (see
sauces)
• 1-3 tsp chopped almonds for topping
Directions:
1. Place one nori sheet on a bamboo roller. Top about half of it with a thin
layer of the cauliflower rice. Top this with thin slivers of the red bell pepper,
avocado slices, red cabbage slivers, green onion slivers, and some of the
field greens.
2. Use the bamboo roller to roll the nori, using your fingers to press down on
the nori sheet as it rolls up. Roll it tightly to the end. Allow the roll to sit for a
minute or two, seam side down.
3. Make the dipping sauce by combining the almond butter, agave,
coconut aminos, and sriracha. Stir to combine. Add 1-3 teaspoons of
water to get to a nice dipping consistency. Sprinkle the top with chopped
peanuts.
4. Slice the roll into 5 - 6 equally sized bites. Serve the sushi bites with the
sauce.
L Veggie-Quinoa Sushi Roll
• 4-5 nori sheets

• 1 cup quinoa
• 2 cups water
• 1 tsp ground ginger
• ¼ tsp sea salt
• 1 tbsp rice vinegar replacement
• 1 tbsp agave nectar or maple syrup
• ½ avocado
• ½ cucumber medium
• ½ cup carrots
• 1 cup romaine lettuce
• Coconut aminos
Directions:
1. Add quinoa, water, ground ginger, and salt to inner pot in rice cooker, close
lid and cook on white rice setting. Alternately, you can cook the quinoa on a
stove top, add the ingredients to a saucepan, cover, and bring to a boil then
allow to simmer on medium low for approximately 15 minutes.
2. When quinoa is done, remove from heat and stir in vinegar replacement and
agave nectar.
3. Allow quinoa to cool while you peel and seed the cucumber, carrots and
avocado and slice into long thin strips.
4. Place nori sheet on a bamboo mat and place about 2/3 cup of quinoa in
the center of nori sheet.
5. Wet the tips of your fingers (you may wish to have a bowl of cool water
nearby for this purpose) and press/spread the quinoa into a thin layer
working towards the edges of the sheet, leaving about an inch of sheet
remaining on the edge farthest from you.
6. Place a row of baby romaine leaves an inch or two in from the edge closest
to you.
7. Top with a thin row of cucumber, carrot and avocado slices.
8. Use bamboo mat to roll the sushi roll. Set sushi roll aside and repeat with
remaining ingredients.
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9. Once all ingredients are used, slice the sushi rolls into evenly sized pieces and
serve with coconut aminos.
Lemon Pesto Spaghetti Squash

• 1 medium spaghetti squash
• Olive oil, for drizzling
• Hemp seed pesto (see sauces)
• 2 cups baby spinach, coarsely chopped
• juice of ½ small lemon, plus wedges for serving
• 2 tbsp pine nuts
• ¼ cup chopped fresh herbs (parsley or basil)
• sea salt and freshly ground black pepper
• Vegan Parmesan cheese, optional
Directions:
1. Preheat the oven to 400°F and line two baking sheets with parchment paper.
2. Slice the spaghetti squash in half lengthwise and scrape out the seeds. Drizzle
each half with olive oil, sprinkle with salt and pepper, and place on a baking
sheet cut side up. Roast until fork-tender, about 1 hour. Drizzle the cauliflower
with olive oil, sprinkle with salt and pepper, and place on the second baking
sheet. Roast for about 25 minutes or until golden brown around the edges.
3. Meanwhile, make the pesto and set aside.
4. Place the baby spinach in a large bowl. Use a fork to scrape the spaghetti
squash into strands. Add the lemon juice and season to taste with salt and
pepper (you can do this right in the spaghetti squash halves). Add the
spaghetti squash to the bowl and gently toss, so that the heat from the
squash lightly wilts the spinach leaves.
5. Add the roasted cauliflower, pine nuts, parsley, and a dollop of the pesto.
Optional step: toss it all together so that the pesto coats all of the
vegetables.
L Lemon-Mint Snap Peas Lima Beans
• 1 small shallot minced

• 2 tbsp chopped fresh mint
• 1 tsp raw cane sugar
• ¼ tsp sea salt
• ¼ tsp freshly ground pepper
• 1 lb. sugar snap peas, timed
• 10 oz baby lima beans, thawed
Directions:
1. Whisk shallot, oil, lemon juice, mint, mustard, sugar, salt and pepper in a
large bowl.
2. Steam lima beans and snap peas until tender- crisp (5-7 minutes). Toss with
the vinaigrette.
Butternut Squash Mac&Cheese

• 3 pounds squash, butternut, peeled, halved, seeded, quartered
• 2 cup almond milk, unsweetened
• 2 cup homemade broth
• 6 clove garlic, smashed
• 1 pounds pasta, elbow macaroni
• 3/4 cup ground almond
• 1 tbsp parsley, flat-leaf, fresh, chopped
• ½ tsp sea salt
• 2 cloves garlic, fresh, minced
• ½ tsp pepper, red flakes
• ¾ cup shredded cheese
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Directions:
1. Preheat the oven to 375-degrees F. Spray a 13-by-9-inch baking dish with

nonstick cooking spray. Set aside.
2. Place a large pot over medium heat. Add the squash, almond milk, broth,
garlic, and thyme. Simmer until the butternut squash is fork tender.
Remove the thyme sprigs from the butternut squash mixture. Transfer the
squash mixture, including the liquid, to a food processor or blender. Puree
until the mixture is velvety smooth.
3. Meanwhile, cook the macaroni to al dente in boiling water. Drain and
rinse with cool water. Spread out the macaroni in the prepared baking
dish. Pour the squash puree over the pasta.
4. In a large mixing bowl, combine the ground almond, parsley, salt, garlic,
and red pepper flakes. Spread evenly over macaroni. Cover the baking
dish with aluminum foil. Bake for 35 minutes until bubbly.
5. Remove the foil from the baking dish. Sprinkle the cheese evenly over the
top and bake for an additional 5 minutes.
Roasted Cauliflower salad with Lemon and Parsley
• 1 head cauliflower, washed, cored, and sliced into ½ inch thick florets
• ½ tsp sea salt
• zest of 1 lemon
• 1/3 cup parsley, minced
• 3 tbsp fresh-squeezed lemon juice
Directions:
1. Preheat the oven to 400 degrees. Spread the cauliflower florets out on a
rimmed baking sheet. Drizzle with olive oil and sprinkle with sea salt and
lemon zest.
2. Roast the cauliflower for 10 minutes, flip, and roast for another 10 – 15
minutes, or Until the cauliflower is soft and the edges are a light golden
brown. Remove from baking sheet and set aside to cool.
3. Toss with lemon juice and parsley and serve.
L
Avocado Rice Noodles
• ½ pound thin vermicelli brown rice noodles

• 2 avocados, diced and toss in lime juice to avoid browning
• ¼ red onion, thinly sliced
• 1 cup baby bib lettuce, roughly chopped
• 1 cup fresh basil, roughly chopped
• 2 tbsp parsley, chopped
Dressing
• ¼ cup rice vinegar replacement
• 1 tablespoon lime juice
• 2 tbsp toasted sesame oil
• 2 tbsp Thai sweet sour sauce (see sauces)
• Sea salt
• 2 tsp natural sweetener
Directions:
1. Prepare rice noodles according to package directions. Rinse the noodles

under cold water to chill. Set aside.
2. In a small bowl whisk all of the dressing ingredients together.
3. Dice the avocado in to small chunks; toss gently in lime juice to prohibit
browning.
4. Thinly slice the red onion in to half moons, and roughly chop the lettuce,
basil and parsley.
5. In a large bowl, toss the cold rice noodles with half of the dressing to coat.
Gently toss in the lettuce, red onion, and avocado. Drizzle the remaining
dressing over the finished salad. Serve immediately.
L
Basil Pesto Pasta with Roasted Vegetables
• 1 lb. of whole wheat penne pasta

• Homemade basil pesto (see sauces)
• 2 zucchini, sliced
• 2 yellow squash, sliced
• 1 red onion, cut into 1" cubes
• 15-20 mini bell peppers (assorted peppers), tops cut off
• 2 tbsp of olive
• 1 tsp sea salt
• ½ tsp of ground pepper
Directions:
1. Preheat oven to 400.

2. Place zucchini, squash, red onion, and mini bell peppers on baking sheet.
Season with olive oil, salt, and pepper. Toss to coat.
3. Bake for 20 minutes. Remove from oven and set aside.
4. Bring a pot of water to a boil. Add pasta and cook until al dente,
according to package directions. Drain when done and reserve ½ cup of
cooking liquid.
5. In a large bowl add cooked pasta, roasted vegetables, basil pesto, and
½ cup of reserved cooking liquid. Toss to coat.
6. Serve. Top with additional vegan Parmesan cheese if desired.
L
Ethiopian Cabbage Potato Carrots. Atakilt Wat

• 1 tsp minced ginger
• 1 green chili, chopped (optional)
• ½ cup chopped onion
• ¼ tsp cumin powder
• ½ to ¾ tsp turmeric powder
• ¼ tsp fenugreek seeds
• ¼ tsp cardamom powder
• ¼ tsp cinnamon powder
• 1/8 tsp cloves powder
• A generous dash of black pepper
• ¾ cup sliced carrots
• 2 medium potatoes, chopped
• ½ head of cabbage, finely chopped
Directions:
1. In a large skillet, add 1 tsp oil and heat at medium. Add garlic, ginger,
chili, and onion. Mix and cook for 5 minutes.
2. Add the cumin, turmeric, fenugreek seeds, cardamom, cinnamon, cloves
and black pepper. Mix and cook for 2 minutes to infuse.
3. Add the carrots, potato and mix well. Add cabbage and ¼ tsp salt. Mix
well, cover and cook for 15 minutes. Stir once in between.
4. Add ¼ tsp or more salt, and 1 tsp olive oil. Mix in, reduce heat to low-
medium. Cover and Cook for another 15 minutes or until the potatoes are
tender. The veggies get cooked in their own moisture. If they start to stick
(depends on your lid, type of pan, moisture in the veggies), add splashes
of water or broth and mix in and continue to cook.
5. Serve hot with Ethiopian flat bread Injera and lentil wat, ethiopian greens
(gomen wat).
L
Pesto Sandwich
• 4 carrots, grated
• 1 English cucumber, but in half and shaved thin on a mandolin
• 1 medium shallot, peeled and sliced thin
• 2 bell peppers, roasted
• 2 avocados, halved and sliced thin
• 1 cup sprouts
• ½ lemon, zested and juiced
• ¼ cup home made mayo
• pesto (see sauces)
• 8 slices of whole grain
Directions:
1. Combine shaved cucumbers and shallot, olive oil, ½ tsp of lemon zest,
juice of half a lemon, a pinch of salt and fresh cracked pepper. Allow to
marinate for at least 15 minutes.
2. Char the bell peppers by placing them over a gas stove and blistering the
outside. This can also be done under the broiler of your oven. Once all the
sides are blackened place in a bowl and cover, let it sit 10 minutes. After
10 minutes peel blistered skin off and remove the seeds. Place in a bowl
and grate 1 garlic clove and add 2 tbsp of olive oil, salt and pepper, mix
to combine.
3. Toast your bread and spread homemade mayo on one side and a
generous portion of pesto on the other. Place a roasted pepper slice on
top of the side with mayo, followed by grated carrots.
4. Next layer the marinated cucumbers and shallot. Followed by a half of an
avocado. Top off with sprouts and place top piece of bread on top.
Serve with extra pesto.
L Lunch: Salads
White Bean-Basil-Avocado Sandwich
• 1 heaped tbsp whole grain Dijon mustard (see sauces)

• 1 ½ cup white beans, drained and rinsed
• 1 avocado, sliced
• juice of half a lemon
• 2 tbsp fresh basil leaves, finely chopped
• for the sandwich (optional): baby spinach, romaine, arugula
Directions:
1. Mash the with beans with a potato masher. Add the diced avocado and
lemon juice and mash, you want to leave some chunks. Stir in the
mustard, basil and pepper.
2. Spoon into sandwich along with the rest of the vegetables you want.
Quinoa-Kale Salad
• 2 cups cooked quinoa
• 2 cups chopped kale (ribs removed)
• 1 ½ cup garbanzo beans, drained
• 5-6 clementine oranges, peeled and sliced
• ⅓ cup chopped pistachios
• ⅓ cup pomegranate seeds
• 1 tbsp pomegranate molasses (or any other sweetener)
• 1 tbsp fresh orange juice
• 1 garlic clove, pressed or minced
• 2 tsp sumac, divided (you can also use pepper w/lemon zest or amchoo)
• 1 tsp dried mint, crushed
• 1 tsp sea salt
• Freshly ground black pepper
• ¼ cup chopped fresh mint
•
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Directions:
1. In a salad bowl, combine the cooked quinoa, chopped kale, garbanzo

beans, orange slices, pistachios and pomegranate seeds.
2. In a small bowl or jar, combine the olive oil, pomegranate molasses,
garlic, 1 tsp sumac, dried mint and salt and a few grinds of freshly ground
black pepper.
3. Dress the salad with vinaigrette and toss to evenly coat. Dust with the
remaining 1 tsp of sumac and freshly chopped mint. Salad can be served
immediately or saved for up to 2 days.
Rice and Chickpeas Salad

• 1 cauliflower head, core removed
• 3-4 radishes, thinly sliced
• 1 cup flat parsley leaves
• 2 sprigs fresh mint, leaves sliced
• 2 green onions, finely sliced
• ¼ cup chopped chives
• 1 crisp apple, sliced thin
• 1 ripe avocado, peeled and cut into chunks
• 1/3 cup sunflower seeds, toasted
• 1 ½ cup cooked chickpeas
Dressing for Salad and Chickpeas

• zest + juice of 2 limes, divided
• 5 tbsp olive oil, divided
• chili powder (chipotle, ancho, etc.), to taste
• sea salt & ground black pepper, to taste
• 1 tbsp grainy mustard
• ½ tbsp maple syrup/raw honey
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Directions:
1. Preheat the oven to 400°F. Spread the chickpeas on a parchment lined

baking sheet. Sprinkle them with a bit of lime zest, chili powder, salt, pepper
and 1 tbsp of olive oil. Toss the chickpeas to coat and slide the tray into the
oven. Roast until lightly crispy and golden, about 15 minutes.
2. Whisk together the remaining lime zest, lime juice, olive oil, salt, pepper,
grainy mustard, and maple syrup. Add a splash of water if it seems quite
thick. Set aside.
3. Start turning the cauliflower into rice. In batches place handfuls of florets
into a food processor fitted with the “S” blade. Pulse the florets until you
have small, rice-like bits of cauliflower. Scrape the riced cauliflower into a
large bowl. Repeat with remaining cauliflower.
4. Pour the dressing over the rice, season, and toss to coat.
5. In a large bowl, add radishes, parsley leaves, mint, scallions, chives, sliced
apple, and roasted chickpeas. Toss it all lightly to combine. Top it all off with
the diced avocado, sunflower seeds.
Mango-Avocado-Black Bean Salad

• 1 ½ cup black beans, drained and rinsed
• 1 ear of corn (cut off kernels, serve raw)
• 2 avocados, chopped
• ¼ cup fresh lime juice
• ½ red onion, chopped
• ¼ cup fresh cilantro
• 1 fresh mango, chopped
• Sea salt + pepper
• Small drizzle of agave nectar (optional)
Directions:
1. Combine everything and serve (can also be chilled in fridge for 1 hour
before serving, but not necessary)
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White Beans-Avocado-Radish Salad
• 1 ½ cup white beans

• 1 clove garlic, pureed
• 2 tsp olive oil
• ¼ tsp Sea salt
• Cracked black pepper
• ¼ tsp chili flakes
• 3-4 radishes, thinly sliced
• ½ avocado, diced
• 8 basil leaves, chopped
• Lime wedges
Directions:
1. In a colander, rinse and drain the beans. Pat dry. Place them into a
bowl with the pureed garlic, olive oil, salt, pepper, and chili flakes.
Toss.
2. Thinly slice the radishes with a mandolin. Place them into a cold water
bath for a few minutes to crisp them up, while you prepare the other
ingredients.
3. Plate with the beans with the sliced radishes, avocado, and basil.
Season and a drizzle of olive oil. Alternatively, you could toss all of the
ingredients in a bowl and then serve. Serve with a lime wedge for
dressing.
4. The beans can be kept in the fridge for a couple of days, although
avocado will turn brown within a couple of hour.
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Arugula, Potato and Green Bean Salad with Walnut Dressing
• 1/3 cup of walnuts

• 2 tbsp lemon
• 2 tbsp plain non fat yogurt
• 1 tsp Dijon Mustard (see sauces)
• Sea salt and freshly ground pepper
• 2 tbsp walnut oil
• 1 lb. Fingerling potato (or any other white potato)
• 6oz green beans
• 3oz baby arugula
Directions:
1. Preheat oven at 375º. Place walnuts in rimmed baking sheet and toast for
8 min or until fragrant. Let cool and finely chop.
2. Whisk lemon, yogurt, mustard, salt, pepper and the toasted nuts in a small
bowl. Add oil slowly while whisking.
3. Cook potatoes with their skins, strain them and let the cool cut in the desired
shape.
4. Cook green beans until bright green then transfer them to cold water to
stop the cooking process.
5. Combine the arugula, potato and green beans, drizzle with dressing and
toss to coat.
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Roasted Mushroom and Green Bean Farro Salad.
• 2 cups water
• 1 cup farro
• 8 oz mushrooms, quartered
• 1 pound green beans, trimmed and cut into bite sized pieces
• 1 tbsp oil
• ½ tsp thyme, chopped
• ¼ cup feta or goat, crumbled
• ¼ cup walnuts, coarsely chopped and toasted
• ¼ cup balsamic vinaigrette replacement
• ½ tsp thyme (chopped)
Directions:
1. Bring the water and farro to a boil, reduce the heat and simmer, covered,
until the farro is al dente. About 20 minutes.
2. Toss the mushrooms and green beans in the oil, thyme, salt and pepper
and place them on a baking sheet in a single layer.
3. Roast the mushrooms and green beans in a preheated oven at 400F until
they start to caramelize, about 20 minutes, flipping them half way through.
4. Mix everything and enjoy.
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Garbanzo Salad with Dill Dressing
• ½ cup wheat berries. (You can also use Quinoa or Brown Rice)
• 2 cup water
• Sea Salt
• 1 ½ cup cooked garbanzo (chickpea)
• 1 ½ cup red bell pepper diced
• 1 ½ cup green bell pepper diced
• 1 cup cucumber skin on diced
• 3 cup carrots cut into small bite size pieces
• ¼ cup purple onion finely diced
• ¼ cup curly parsley chopped
• 2 tbs chives chopped
Dressing
• 1/3 cup homemade mayo

• 1 tbs Apple Cider Vinegar replacement
• 2 tsp Lemon Juice
• 2 tsp garlic minced, about 2 medium cloves
• 2 tsp fresh dill chopped
• ½ tsp sea salt
• Fresh Ground Pepper to taste
Directions:
1. In a small sauce-pot with a tight-fitting lid, add the water, wheat berries.
Stir once, bring to a boil. Cover the wheat berries with a lid, turn heat to
med-low and simmer for about one hour. Start checking the berries at
about 40 minutes to see if they are as soft as you prefer. If not, keep them
cooking another 15-20 minutes. In the meantime, prep all the veggies and
make the dressing. Drain the wheat berries, spoon into a bowl and
refrigerate to cool before adding it to the veggies, about 30 minutes.
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2. For the Dressing place the mayo, vinegar replacement, lemon juice,
garlic, dill, salt and a few grinds of pepper in a small mixing bowl and
whisk with a fork or mini whisk. Set aside.
3. To Assemble combine all the veggies, herbs and chilled wheat berries.
Pour dressing over the salad and stir ingredients until evenly distributed.
Adjust seasoning to taste with salt and pepper and more herbs if desired.
Cover and chill for at least an hour before serving so the flavors have time
to marry. Garnish with lemon wedges, dill and parsley. Refrigerate for up
to three days.
Sweet Potato and Chickpea Salad

• 1 ½ cup chickpeas, rinsed and drained
• 1 medium sweet potato, peeled, and diced,
• salt and pepper
• 2 tsp ground cumin
• ½ medium red onion, diced
• 2-4 cloves garlic minced
• large handful parsley, chopped
• 1 lemon, zested
• ½ a lemon, juiced
• 1 tsp ground coriander
• 1 tsp red pepper flakes or chili powder
• ½ tsp cayenne pepper
• 2-3 tbsp toasted sesame seeds
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Directions:
1. Heat pan over medium heat and add oil. Cook diced sweet potatoes
until lightly browned on all sides and cooked through. Add salt, pepper to
taste and half the cumin powder (1 tsp).
2. In a large bowl combine chickpeas, garlic, onion, and parsley.
3. To the bowl add the sweet potato with the lemon juice and zest,
coriander, rest of the cumin powder, red pepper flakes, cayenne pepper
and sesame seeds.
4. Toss to combine. Add additional olive oil.
Autumn Salad with Lemon Dressing

• 1 cup freekeh or other grain (quinoa, bulgur, etc.)
• 1 head cauliflower
• 2 sweet potatoes
• a sprinkle of dried spices that you like, or a few sprigs of thyme, rosemary,
etc.
• 1 large apple
Dressing
• 1 bunch parsley (about 1 cup), minced
• 1 small clove garlic, minced
• ⅔ cup extra virgin olive oil
• Juice of one lemon (more to taste)
• 1 tsp agave (optional)
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Directions:
1. Rinse the grains and place in a rice cooker with the appropriate amount
of broth or water (see package directions-it depends on the grain). Set on
the white rice setting and prep the other stuff while it cooks.
2. Preheat the oven to 425 degrees. Chop the cauliflower into small florets.
Peel and chop the sweet potatoes. Place on a baking sheet and drizzle
with oil. Sprinkle with salt and pepper and add a few sprigs of thyme or
other dried spices if you have some that you like. Roast for 20 minutes, stir,
and roast for another 10-15 minutes. When they are golden brown and
soft, remove from oven and set aside.
3. While the veggies are roasting, combine all dressing ingredients in a jar
with a tight lid and shake to combine. Chop the apple and set aside.
4. When the grains and vegetables are done, toss everything together. This
can be done when everything is hot or when it's cooled, although the
texture will be heavier when hot. Store leftovers separately (salad and
dressing) if possible.
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Southwestern Salad

• 1 bunch kale, ribs removed and chopped into bite-sized pieces
• 1 medium lime, juiced
• 2 medium sweet potatoes, sliced into small, ¼-inch cubes
Dressing
• 2 avocados, sliced into long strips
• 2 limes, juiced
• 1 medium jalapeño, seeded, membranes removed and roughly chopped
• 1 handful cilantro leaves
• ½ tsp ground coriander, optional
• Salt to taste
• 1 ½ cup black beans, cooked black beans
• ⅓ cup crumbled cheese
• ¼ cup green pumpkin seeds
Directions:
1. In a large skillet, warm the olive oil over medium heat. Add the chopped
sweet potatoes and toss to coat, then add the cumin, smoked paprika
and salt. Stir to combine. Once the pan is sizzling, add a scant ¼ cup
water, then cover the pan and reduce heat to low to avoid burning the
contents. Cook, stirring occasionally, until the sweet potato is tender and
cooked through, about 10 minutes.
2. Uncover the pan, raise the heat back to medium and cook until the
excess moisture has evaporated, and the sweet potatoes are
caramelizing on the edges, about 3 to 7 minutes (add another little splash
of olive oil if the potatoes start sticking to the pan). Set aside to cool.
3. Transfer the kale to a large mixing bowl. Sprinkle the chopped kale with
salt and use your hands to “massage” it, which improves the flavor. Just
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grab handfuls of kale in your hands and scrunch it up in your palms.
Repeat until the kale is darker green in color and more fragrant. Whisk
together 2 tablespoons olive oil, the juice of 1 lime and ½ teaspoon salt.
Drizzle over the kale and toss to coat.
4. To make the avocado sauce, combine the ingredients as listed in a food
processor or blender. Blend well and season.
5. To toast the pepitas: In a small skillet over medium-low heat, toast the
pepitas, stirring frequently, until they are turning lightly golden on the
edges and starting to make little popping noises, about 3 to 5 minutes.
6. Pour the quinoa into the bowl of kale and toss to combine. Divide the kale
and quinoa mixture into four large salad bowls. Top with sweet potatoes,
black beans, a big dollop of avocado sauce, and a sprinkle of feta and
pepitas.
Asian Vermicelli Salad with cashews

• 125gr vermicelli brown rice noodles
• 1 wedge of red cabbage thinly shredded.
• 1 small cucumbers sliced into half moons.
• 1 Romano pepper thinly sliced
• 2 small spring onions thinly sliced
• Handful of mint or coriander
• ¼ cup roasted unsalted cashews
Dressing
¼ cup coconut aminos
2 tbsp maple syrup
2 tbsp lime juice
1 tbsp sesame oil
1 tbsp neutral tasting oil
1 garlic clove
2-3 no-vinegar hot chili paste (adjust to taste)
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Directions:
1. Prepare noodles according to package instructions. Set aside and let it

cool.
2. Mix all the dressing ingredients together in a small bowl.
3. Crush roasted cashews in a pestle or mortar.
4. Once the noodles are cold toss them together with the vegetables, spring
onions and herbs. Add the dressing and toss with hands to keep it even.
5. Top with crushed cashews.
Cajun Roasted Cauliflower Salad

• 1 cauliflower chopped into bite sizes
• 1 tsp Olive oil or avocado oil
• 1 tbsp maple syrup
• 1 ½ tsp cajun seasoning
• sea salt and pepper
• 4 cups of shredded kale
• 1 cup of cooked red rice (or regular brown rice)
• 1-2 grated carrots
• 1 grated beet (any color)
• ¾ cucumber diced
• 2-3 radishes sliced
Dressing
• 1 lemon juice
• 1 clove of minced garlic
• water
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Directions:
1. Preheat oven at 392ºF

2. Line baking tray with parchment paper. Mix the oil with the maple syrup
and cover the chopped cauliflower. Sprinkle with cajun seasoning, thyme
and mix again.
3. Place on the baking tray and roast for 15 minutes, toss and then, another
15 minutes.
4. Make the dressing by mixing all the ingredients except for water in a small
bowl. Then add the water one tbsp at a time until you get the desired
consistency.
5. Mix all the vegetable in a bowl with half of the dressing top with
cauliflower and drizzle the remaining dressing.
Quinoa Salad with Orange-Lime Dressing
• 5-6 cups of mixed greens

• 1 cup of cooked quinoa
• ½ cup corn
• 1 cup of cooked black beans
• ¼ cup red onion diced
• 1 orange segmented
• ½ ripe avocado chopped
• ¼ cup fresh cilantro chopped
Dressing
• ½ ripe avocado
• 1 large lime juice
• 3 tbsp orange juice
• 1-2 tsp of sweetener of choice
• 1-2 tsp no vinegar hot sauce (see sauces)
• ¼ tsp cumin
• 1/8 tsp chili powder
• 1 tbsp fresh minced cilantro
• 3-4 tbsp extra virgin olive oil
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Directions:
1. Season beans with salt, cumin, chili and garlic powder.

2. Prepare dressing by adding all ingredients to the blender or food
processor and blend it until creamy and smooth. If you like it less creamy
and more like a vinaigrette, don’t add the avocado and whisk the
ingredients.
3. Put the salad ingredients in a large bowl and toss with the dressing.
Honey-Mustard Lentil Salad

• 1 medium zucchini sliced into ½" half circles
• 1 cup frozen corn
• 1 cup cooked green lentils, drained and still hot
• 2 small carrots, roughly grated
• ½ red bell peppers
• 2-3 green onions, sliced thin to garnish
• salt + pepper
Dressing
• 1-2 tbsp dijon mustard (see sauces)
• 2-3 tbsp honey
• juice of ½ lemon
• 1 small garlic clove, minced or grated
Directions:
1. For the dressing: Combine olive oil, dijon, honey, lemon, and garlic in a
small bowl or cup and stir to combine. The dressing will be thick. Season to
taste. Set aside.
2. For the salad: Heat olive oil in a medium skillet over medium heat. Add
zucchini and season. Sauté until it starts to get tender (3-5 minutes), and
then add corn. Sauté until the zucchini and corn are caramelized and
browned (5-7 minutes).
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3. Add cooked lentils to a large bowl. Add sautéed zucchini and corn,
carrot ribbons, and peppers. Pour half of the dressing over top, seasoning
with salt and pepper if needed. Sprinkle with green onions and serve with
extra dressing on the side.
Mushroom, Lentil and Lemon Salad
• ½ cup green lentils

• 2 cups homemade vegetable stock or water
• 4 cups mix of button and Swiss brown mushroom sliced
• 2 tsp olive oil
• ½ shallot or small onion finely chopped
• 2 cloves of garlic finely chopped
• ¼ tsp chilli flakes or more to taste
• 1 ½ tbs lemon juice
• 3 tsp extra virgin olive oil
• sea salt and pepper to taste
• 2 tbsp flat leaf parsley roughly chopped
• ½ cup arugula
Directions:
1. Begin by cooking the lentils. Place the lentils and vegetable stock in a
saucepan and bring to a boil before reducing to a simmer. Simmer for 25
minutes or until the lentils are tender. Drain and set aside to cool.
2. In a frying pan add 1/3 of the mushrooms. Leave for 2 minutes before then
give the pan a shake to flip them over. The mushrooms should be lightly
golden. Cook for a further minute before removing from the pan and
repeating with the remaining mushrooms. (Don't slice the mushrooms too
thinly. You want them to have a bit of substance and also you don't want
them to dry out when they are cooked over a high heat)
3. Reduce the heat to medium low and add 2 tsp of olive oil and add the
shallot or onion. Cook until slightly golden on the edges and return the
mushrooms to the pan and add the garlic and chilli flakes and cook for 2
minutes, or until the garlic is fragrant, but not browned as it will taste bitter.
Set aside to cool.
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4. Toss the lentils, mushroom and garlic together along with the lemon juice
and the extra virgin olive oil. Season to taste and add the parsley and
rocket just as you're serving.
Lentil Salad with Spinach and Pomegranate

• 3 cups of cooked brown lentils
• 1 avocado cut into slices
• 2-3 handful of fresh spinach
• ½ cup of walnuts roughly chopped
• 2 small apples cut into small pieces
• 1 pomegranate
Tahini Dressing
• 1 clove of garlic
• 6 tbsp water
• 4 tbsp orange juice
• 2 tsp orange zest
Directions
1. Cut the pomegranate in half and remove seeds (there is a youtube video
that shows an easier way to do it)
2. Put all salad ingredients in a large bowl.
3. Place dressing ingredients in a blender or a food processor until smooth.
4. Pour dressing over the salad.
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Acorn Squash, Lentil and Quinoa Salad with Sage Dressing
• 1 large acorn squash cut into wedges and seeded

• 1 tsp of olive oil (optional)
• Sea Salt and pepper to taste
• 1 cup of lentils plus 4 cups of water – sort and rinse the lentils
• 1 cup of quinoa plus 2 cups of water – rinse the quinoa well
• 1 cup of coarsely chopped spinach
• 1 cup of shelled pistachios
• 1 cup of dried tart cherries or cranberries
Dressing
• ½ cup of lemon juice
• Juice from one large orange –approximately ¼ cup
• 3 tbsp of fresh minced sage
• 1 tsp of fresh minced mint
• 1 tsp of pure maple syrup
• 1 tsp of extra virgin olive oil (optional)
• ¼ tsp of ground sea salt
• Ground black pepper to taste
Directions:
1. Preheat the oven to 400°
2. Lay acorn squash wedges on a baking sheet. Drizzle with the olive oil and
sprinkle black pepper over them. Roast for approximately 40 minutes or
until they begin to caramelize and can be pierced with a fork. They
should be firm enough to cut into cubes. Let cool until you can cut the
squash into cubes. Make sure to peal the squash.
3. While the squash is cooking make the lentils. Bring the four cups of water
to a boil in a medium sauce pan. Add the lentils and cover with a tight lid,
reduce the heat to a simmer. Simmer for 30 to 35 minutes or until the water
is evaporated. The lentils should be firm and chewy. When the lentils are
done add the chopped spinach to the pan, stir, and cover so the spinach
wilts.
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4. While the lentils are cooking make the quinoa. Make sure to rinse it well
before cooking so it doesn’t have a soapy taste. Bring 2 cups of water
and 1 cup of quinoa to a boil in a small sauce pan. When the water is
boiling cover with a tight-fitting lid and reduce the heat to simmer. Cook
for 15 minutes or until the water is evaporated.
5. Add the lentils and spinach, quinoa, pistachios, and dried cherries, to a
large salad bowl and toss with a bit of ground sea salt and black pepper.
Make the dressing.
6. To make the Dressing put the lemon juice, orange juice, sage, mint, maple
syrup, olive oil, salt, and pepper in a small bowl or a glass jar with a lid and
whisk or shake until well combined. Drizzle over the salad and toss until
well combined.
7. Add the cubed acorn squash and gently fold into the salad.
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Morrocan Chickpea Salad
• 4 cups grated carrots

• 1 ½ cups cooked chickpeas, rinsed and drained
• 7 medjool dates, pitted and chopped
• 4 scallions, white and green parts, chopped
• ½ cup coarsely chopped fresh cilantro
• Zest and juice of 2 limes
• ¾ tsp ground cumin
• ¼ tsp freshly-grated nutmeg
• ½ tsp turmeric
• ¼ tsp crushed red pepper flakes
• ½ tsp sea salt and freshly-cracked black pepper
• ½ cup shelled roasted pistachios, coarsely chopped
• ½-3/4 cup crumbled cheese
Directions:
1. Add the carrots, chickpeas, dates, scallions, and cilantro to a large bowl.
2. In a small mixing bowl, whisk together the olive oil, lime zest and juice,
cumin, nutmeg, turmeric, red pepper flakes, salt, and pepper.
3. Pour the dressing over the carrot mixture and toss to coat. Sprinkle
pistachios and cheese toss gently. Serve or cover and chill in the
refrigerator for up to 3 days.
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Cauliflower Rice Burrito Bowl
• 1 ½ cup black or pinto beans

• ½ tsp ground cumin
• ½ tsp chili powder + ½ tsp
• 1 tbsp + 1 tbsp olive or grape seed oil
• ¼ cup diced red or white onion
• 1 head cauliflower, grated into “rice”
• 1/3 cup bell pepper salsa, plus more for serving
• ¼ cup fresh chopped cilantro
• 1 red, green, orange, or yellow bell pepper, thinly sliced lengthwise
• ½ red onion, sliced into ¼-inch rings
• Pinch sea salt
Directions:
1. Add beans to a small saucepan over medium heat and season with
cumin and chili powder to taste. Once bubbling, reduce heat to low and
stir occasionally.
2. Prepare cauliflower rice by adding the cauliflower florets in a food
processor, do small batches at a time to make the grinding easier. Then
heat a skillet over medium heat. Add oil, garlic, onion, salt and pepper.
Sauté for 1 minute, stirring frequently. Then add ‘rice’ and stir to coat.
3. Place lid to steam rice for about 2-4 minutes or until tender like rice, stir
occasionally. Chop up your bell pepper and onion at this time.
4. Remove rice from heat and transfer to a large mixing bowl. Add lime
juice, cumin, chili powder, salsa and cilantro. Stir to combine, adjust
seasonings accordingly with salt, pepper, lime juice, salsa, or more spices
as desired. Set aside.
5. Heat the large skillet back over medium heat. Add oil, bell pepper and
onion. Sauté, stirring frequently, until slightly softened and they take on a
little color, about 4 minutes.
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Chili Roasted Sweet Potato-Black Bean-Quinoa Salad
• 1 large sweet potato

• 1 ½ cup black beans
• 3 cups cooked quinoa
• 2 tsp chili powder
• Juice of 1 lime
• Salt + pepper
• Lettuce/greens to serve
Cilantro-Avocado Dressing
• 1 avocado
• ½ cup cashews, soaked for at least 2 hours
• ½ cup cilantro
• ½–¾ cup water
• Juice of 2 limes
• 1tsp chili powder
• ¼–½ tsp cayenne (optional)
• Salt + pepper to taste
Directions:
1. Preheat the oven to 425 degrees F.
2. Chop sweet potato in small, bite-sized pieces. Drizzle avocado oil over the
sweet potatoes. Toss to coat. Add in chili powder and sprinkle with salt
and pepper, tossing to combine. Roast for 20–25 minutes until tender,
stirring half way through so as not to burn them.
3. Rinse and drain the black beans. Add them to a large bowl along with
quinoa. Set aside.
4. Add all dressing ingredients to a blender (adding water as needed). Blend
on high until smooth and creamy. Add enough water to make it drizzable.
5. Once sweet potatoes are done roasting, let them cool for 5 minutes. Add
to the bowl with black beans and quinoa. Squeeze lime juice over the top
and stir to combine.
6. Arrange lettuce in 4 bowls Top with sweet potato-black bean mixture and
drizzle with dressing. Enjoy as is or toss everything together in the bowls.
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Salmon and Avocado Sushi
• Ghee or coconut oil

• 1 medium salmon steak or fillet
• ½ red onion, finely diced
• 2 long continental cucumbers
• 1 avocado, roughly chopped
• Coconut aminos & wasabi for dipping
Directions:
1. Heat a little ghee in a frying pan. Season salmon steak with a little
sea salt and pepper, fry over medium-high heat for 1 ½ minutes on
each side. Set aside and once cooled down, pull the flakes apart
and remove any visible bones. Mix with the red onion.
2. Cut cucumbers into even 1½ – 2 centimeter thick rolls. Using a small
knife, carefully cut out the flesh of the cucumber making sure the
walls stay in tact. The easiest way to do it is by placing the rolls flat
side down and rotating them slightly as you cut through the flesh.
You can always cut the flesh out roughly and then carve the walls
carefully by holding the ring in your hand.
3. Using your fingers fill each ring with some cooked salmon. Press the
mix inside the ring down leaving the top half unfilled. Fill the top half
of the ring with the avocado. Push the mix down well, even if some
of it starts spilling over the top. You can just wipe the edges before
serving.
4. Serve right away or refrigerate for later. You can take these to work
for lunch or bring a large platter to a party.
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Shrimp with Avocado-Mango Salad
• Vegetable oil
• 8 cups baby spinach
• 1 cup couscous, dry
• 1lb medium shrimp, shelled and deveined
• ½ cup chopped fresh cilantro, divided
• 1 tbsp extra-virgin olive oil
• ¾ tsp sea salt, divided
• 1 large mango, peeled and diced
• 1 medium avocado, diced
• 1 medium red bell pepper, diced
• ¼ cup chopped red onion
• ½ jalapeño, seeded and finely chopped
• 1 tbsp fresh lime juice
Directions:
1. Heat grill or oven. Fold four 18-inch-long pieces of foil in half; unfold
and coat inside with oil. Place 2 cups spinach in center of 1 half of
each piece of foil. Combine couscous with ¼ cup water; divide
evenly among packets, placing on top of spinach.
2. Combine shrimp, ¼ cup cilantro, oil and ½ tsp salt in a bowl. Divide
shrimp evenly among packets, placing next to couscous.
3. Fold foil to close and crimp edges to seal; place on grill; close lid;
cook until packets are fully puffed, 10 minutes.
4. Combine remaining ¼ cup cilantro with remaining ¼ tsp salt,
mango, avocado, red bell pepper, onion, jalapeño and lime juice
in a bowl.
5. Carefully cut foil to open; stir contents; garnish with salsa before
serving.
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Chipotle Shrimp Salad Bowl
• 7.5 Oz Chipotle Peppers (see sauces)

• 1 lb Frozen Raw Shrimp, Thawed, Peeled And Deveined
• ½ cups Whole Grain Jasmine Rice
• ½ cups Freshly Cilantro, Chopped
• 1 whole Lime, Divided
• 1 tsp Extra Virgin Olive Oil
• ½ cups Frozen non-GMO Corn
• ¾ cup Black Beans, Drained and Rinsed.
• 1 sea Salt And Freshly Ground Pepper
• 1 tsp ground Cumin
• 1 tsp Chili Powder
• 2 heads Romaine Hearts, Sliced Into Thin Ribbons And Chopped
• 1 whole Avocado, diced
Directions:
1. Puree the chipotle peppers and their sauce in a small food processor until
smooth. Pour into a small baggy. Dump the shrimp into the baggy and
squish the sauce all around them, getting everything, all coated. Stick in
the fridge and marinate as long as you want, at least 1 hour.
2. In the meantime, cook the rice with the cilantro and the juice from 1/2 the
lime. Once cooked, give another squeeze of lime juice into it.
3. Heat the oil in a small saucepan and add the corn and beans. Season
with a pinch of salt and pepper, along with the cumin and chili powder.
Keep heated on low until you’re ready to assemble.
4. Layer the shrimp in a medium skillet (you don’t need any oil as the
marinade is plenty liquid) and sear the shrimp one on side for 2 minutes.
Flip and sear another minute.
5. Evenly divide the romaine over 2 large plates or dinner bowls. Top with
rice, corn and beans, shrimp, avocado and tomatoes.
6. Garnish with more lime and another giant squeeze of lime juice!
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Vietnamese Chicken Salad with Rice Noodles
• 1 lb. boneless skinless chicken breasts
• 6 oz brown rice noodles
• 4 large carrots, peeled
• 8-10 full leaves of green cabbage
• one large handful of each, cilantro leaves, mint leaves, and green onions
Dressing
• 3 serrano peppers
• 4 cloves garlic
• 4 tbsp fish sauce replacement
• 6 tbsp oil
Directions:
1. DRESSING: Thinly slice the serranos and set aside. Pulse all the remaining
dressing ingredients in a food processor until smooth. Stir in the serranos.
2. CHICKEN: Bring a large pot of water to boil over high heat. When the
water reaches a rolling boil, add the chicken breasts, turn heat off, and
cover with a tight-fitting lid. Let the chicken cook for 25-30 minutes, while
it's cooking, you can prep the other ingredients. Remove from water, let
cool slightly, and shred with two forks. Pour a small amount of the
prepared dressing on the chicken to give it flavor and set aside or
refrigerate until ready to use. (Remember to save the broth)
3. NOODLES: Soak the brown rice noodles in a large bowl of cold water for
15 minutes or until softened. Heat a small amount of the dressing in a large
skillet over medium high heat. Add the drained noodles and stir-fry for 5
minutes, grab the handle and give the pan a good shake every 30
seconds or so. Cut through the noodles with a kitchen scissors if you want
them to be shorter and easier to eat.
4. VEGETABLES: Cut the carrots into pieces and pulse in a food processor for
10-15 seconds until finely chopped. Shred the cabbage. Mince the
cilantro, mint, and green onions.
5. ASSEMBLY: Toss the chicken, noodles, vegetables, and remaining dressing
(to taste) together. Serve immediately.
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Chicken Avocado Salad Roll-ups
• 2 cups shredded chicken

• 1 ripe avocado, mashed
• 2-4 tbsp plain Greek yogurt
• 1 ½-2 tbsp lime juice
• 2 tbsp finely diced red onion
• 2 green onion, sliced
• Freshly ground black pepper to taste
• ¼ tsp sea salt
• 1 ½ tbsp fresh cilantro or parsley chopped
• ½ cup shredded cheese
• 5-6 whole grain tortillas (8 or 10 inch diameter)
Directions:
1. In a large bowl combine all ingredients for Chicken Avocado salad. Stir
until evenly blended.
2. Spread the mixture over tortilla and roll up tightly. Repeat with remaining
salad.
3. Slice with serrated knife into ½ inch slices. You can slice them immediately
or refrigerate until firm (about 30 minutes). It’s easier to slice when chilled.
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Almond, Cashew Chicken Salad
• Chicken breast cooked and cooled.

• 3 celery stalks finely chopped.
• ½ cup of almonds
• ½ cup raw cashews
• ½ cup halved red grapes
• ¾ cup of homemade mayonnaise (you can choose the vegan
version too) (look in sauces)
• 1-2 tsp of lemon juice
• 1 tsp sea salt
Directions:
1. In a big bowl combine all the ingredients.

2. Chill for 2 hours before serving.
SOUPS & SALADS
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Soups & Salads
Asian Noodle Soup
• 6 oz. Brown rice noodles (soba)

• 4 cups of home made vegetable broth
• 8 oz mushrooms (or more depending on your taste) sliced
• 4 green onions sliced
• 1 cup of shredded carrots
• 4 oz. baby spinach
• 2 tsp sesame oil
• Coconut aminos (optional to taste)
• You can also add garlic, bok choy, broccoli, kale, peas, etc.
• Top with bean sprouts, sesame seeds and cilantro.
Directions:
1. Cook noodles according to package directions, drain and coat with

sesame oil.
2. Sauté mushrooms for about 5 minutes. Add carrots and green onions and
cook for another 2-3 minutes, add spinach and cook for 1 more minute.
3. To assemble add noodles, broth, veggies and coconut aminos.
Chickpea, Sweet Potato and Kale Soup

• 4 ½ cups home made vegetable broth
• 1 cup chopped white onion
• 4 extra large garlic cloves, minced
• 1 inch cube fresh ginger, minced
• 2 medium sweet potatoes, cut into 1 inch cubes
• fine sea salt and black pepper
• 3 cups chickpeas, drained and rinsed
• ¼ cup nutritional yeast (use less if preferred)
• 4 heaping cups fresh kale
• ½ tsp chili powder (optional)
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Directions:
1. In a large pot, add the broth, onion, ginger, garlic, sweet potatoes, salt
and pepper. Stir well and bring to a boil. Once boiling, cover with a lid
and turn to simmer for about 20 minutes until the sweet potatoes are fork
tender.
2. Add the chickpeas, nutritional yeast and kale. Return the lid and simmer
an additional 10 minutes. Taste and add any more salt, if desired. I added
some chili powder for a little heat at the end.
Spinach Soup
• 2 tbsp unsalted butter
• 1 medium yellow onion diced
• 1 medium russet potato, peeled and diced into ½ ″
• 4 cups home made vegetable stock
• 8oz baby spinach leaves
• 1/8 tsp cayenne pepper
• ¼ tsp nutmeg
• 2 tbsp red wine replacement
• Vegan Parmesan cheese, parsley, watercress for optional garnish
Directions:
1. In a large stock pot on medium heat, melt butter. Add the onions and
sauté until translucent and aromatic, about 4 minutes. Add garlic and
sauté for 1 to 2 minutes, until softened.
2. Add potatoes and cook for 3 minutes, stirring to coat with onions. Reduce
heat to a simmer and add the vegetable stock. Cover the pot and cook
for 15 minutes, or until potatoes are tender.
3. Add in the spinach and cook until wilted, about 4 minutes.
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4. Puree the soup to your desired consistency. Return to the pot and add red
wine replacement, cayenne pepper, nutmeg, salt, and pepper. Turn the
heat to medium to up the temperature.
5. Serve immediately with optional garnishes.
Creamy Broccoli Soup
• 1 large head of broccoli, cut into florets

• 1 potato, roughly chopped into cubes about ½" cubes
• 1 white or brown onion, roughly diced
• 2 cloves garlic
• 2 cups home made vegetable stock
• 1 cup milk (can be non-dairy)
• ½ cup water
Directions:
1. Place all ingredients except milk, salt and pepper in pot, put on lid, bring
to boil then turn down heat to medium and let it rapidly simmer for 8 to 10
minutes.
2. Remove lid, add milk, bring back to boil, then remove from heat and
blend.
3. You can thicken the soup by cooking it for longer on the stove on a
medium low heat.
4. Season to taste with salt and pepper, serve with croutons if desired.
5. To make croutons cut stale bread into cubes, lightly drizzle with olive oil,
spread on baking stray and bake for 3 to 5 minutes. Sprinkle with salt then
top on soup.
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Broccoli-Cream Soup
• 2-3 minced garlic cloves

• 2 tbsp of whole grain flour
• 3 cups of chopped broccoli
• 1 cup of grated carrot
• ¼ cup cashew cream
• Avocado oil
• 1 cup of non dairy milk
• 2 cups of water or vegetable stock
• Sea salt and paper
Directions:
1. Sauté garlic with the avocado oil for a few seconds, then add the flour
and cook for two minutes stirring often son that it doesn’t brown.
2. Slowly add milk and water while stirring, be careful not to form lumps and
bring to a boil. If lumps form, you can dissolve them with a whisk.
3. Add Broccoli, carrots, salt and pepper and cook for 15 minutes.
4. Add cashew cream and cook for another 2 minutes (you can also use a
tbsp of sour cream instead)
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Cauliflower-Roasted Red Pepper Soup
• 4 medium-sized red bell peppers

• 1 head of cauliflower, diced into florets
• 2 tbsp oil
• 1 medium-sized onion, diced
• 3 garlic cloves, minced
• 4 cups homemade chicken stock
• 1 tsp fresh thyme
• salt and pepper, to taste
Directions:
1. Cut red bell pepper in half, scoop out the seeds and lay face down on a
baking sheet, broil until skin turns black. Remove from oven and place in a
sealed container and allow them to cool down and steam.
2. Broil the cauliflower until tender and crisp, turning them halfway through.
(20-25 minutes).
3. Sauté onions and garlic over medium heat until onions are caramelized.
Add stock, thyme and paprika and let simmer at medium heat.
4. Remove the skins from the peppers, dice them and add them to the pot.
Add the cauliflower too and allow to simmer for 20 minutes.
5. Add soup into a blender and mix until creamy and pureed. Simmer for a
few more minutes.
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Wild Rice and Mushroom Soup
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• 1 lb. white or cremini mushrooms, sliced
• 1 cup celery, chopped
• 1 cup carrots, chopped
• 1 medium shallot, chopped
• ¼ cup whole grain all-purpose flour
• Sea salt + pepper
• 1/3 cup white wine replacement
• 4 cup homemade vegetable broth
• 1 cup wild rice
• ¾ cup reduced-fat sour cream
• 2 tbsp chopped fresh parsley
Directions:
1. Cook 1 cup of rice according to the package instructions.

2. Heat oil in a Dutch oven over medium heat. Add mushrooms, celery,
carrots, and shallot and cook, stirring often, until softened (5-7 minutes).
Stir in flour, salt, and pepper and cook for 2 minutes, stirring constantly.
Add white wine and thyme; increase heat to medium-high and cook 2
minutes more.
3. Add broth to Dutch oven and bring to a boil. Add rice now and reduce
heat to a simmer. Cover and cook until rice is tender, 5-7 minutes, then stir
in sour cream and parsley.
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Vegetarian White Chili
• 1 white onion, diced
• 1 green bell pepper, diced small
• 1 jalapeño, diced
• 1 tbsp cumin
• 4 cups homemade vegetable broth
• 4 ½ cups beans, drained and rinsed
• ¼ cup chopped green chilies
• ¾ cup frozen non GMO corn
• 2 cups warmed whole milk (use non-dairy to make vegan)
• Sea Salt and Pepper
• Lime juice, to taste
• Garnish options: cilantro, avocado, tortilla chips, pickled jalapenos, radish
slices, vinegar free hot sauce
Directions:
1. Heat olive oil over medium in a large stock pot.

2. Add onion, pepper, and jalapeno and sauté for 7 to 10 minutes, or until
the vegetables are soft and onions translucent.
3. Add garlic and cumin and sauté for another 30 seconds.
4. Next, add flour and toss until the vegetables are coated. Slowly add in
vegetable stock, while stirring, and then add in beans, green chilies, and
corn.
5. Turn heat to medium-high and bring to a boil. Once boiling, turn heat
down to medium-low and let simmer for 15 minutes.
6. Stir in warm milk and let simmer for another 2 minutes.
7. Remove from heat and season with salt, pepper, and lime juice. Divide
between serving bowls and garnish before serving.
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Moroccan Sweet Potatoes-Lentil Soup (Crock pot)
1 lb. Sweet potatoes cubed into small pieces
1 cup of chopped carrots
1 cup of chopped onions
1 cup of chopped celery
1 red bell pepper diced
6 cloves of garlic minced or pressed
1 ½ cup of rinsed lentils
1 ½ tsp each of coriander and cumin powder
1 tsp curry powder
½ tsp each smoked paprika, ground cinnamon and turmeric
1/8 tsp ground nutmeg
6-7 cups of homemade vegetable or chicken broth
2 ½ cups spinach roughly chopped
¼ cup lemon juice
Directions:
1. Place sweet potatoes, carrots, onion, celery, red bell pepper, garlic, lentils
spices, and 6 cups of broth into the slow cooker, cook on low for 6-8 hours
or in high from 4-6 hours (until the lentils are done)
2. Place half the soup in the blender along with a little additional broth and
blend till smooth. Return the pure into the slow cooker.
3. Stir in baby spinach and lemon juice (or lemon wedges if you prefer)
cover, unplug it and let ingredients sit for about half an hour (until spinach
wilts).
4. Season with salt, pepper or curry as desires. You can add extra broth for a
less dense consistency.
5. Serve with Greek yogurt, whole grain pita bread, parsley and/or cilantro.
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• 1 onion, diced
• ½ tsp dried thyme
• ½ tsp dried basil
• 4 cups homemade vegetable stock
• 2 bay leaves
• 1 cup uncooked orzo pasta (or any other)
• 2 cups baby spinach
• 1 ½ cup cannellini beans, drained and
rinsed
• Juice of 1 lemon
• 2 tbsp chopped fresh parsley leaves
• Sea salt and freshly ground black pepper
Directions:
1. Heat olive oil in a large stockpot or Dutch oven over medium heat. Add
garlic and onion, and cook, stirring frequently, until onions have become
translucent, about 2-3 minutes. Stir in thyme and basil until fragrant, about
1 minute.
2. Whisk in vegetable stock, bay leaves and 1 cup water; bring to a boil. Stir
in orzo; reduce heat and simmer until orzo is tender, about 10-12 minutes.
3. Stir in spinach and cannellini beans until the spinach has wilted, about 2
minutes. Stir in lemon juice and parsley; season with salt and pepper, to
taste. Serve immediately.
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Turmeric Lentil Soup
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• ½ cup red lentils, washed and drained well
• 1 tsp oil
• ½ tsp mustard seeds
• ⅓ tsp cumin seeds
• ⅓ tsp nigella seeds* (black cumin)
• ⅛ tsp fennel seeds (optional)
• ⅛ tsp fenugreek seeds*
• ½ tsp or more ground turmeric
• ⅓ tsp or more cayenne
• ⅔ tsp salt or more
• 2 ½ cups of water
• 1 cup chopped baby spinach or baby greens
Directions:
1. Heat oil in a saucepan in medium heat, add spices in the order, mix and
let the start to pop.
2. Add turmeric, cayenne and give it a quick mix. Add the washed and
drained lentils, mix and roast for a minute. Add chopped veggies of
choice.
3. Add water and salt, partially cover and cook for 15-20 minutes or until
lentils are cooked.
4. Fold in the spinach or baby greens, simmer for two minutes. Serve as soup
or over rice.
*If you don't have nigella and fenugreek seeds, add ¼ cup onion and 3 cloves
of garlic after step 2, and cook for 3 to 4 minutes or until translucent.
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S Chickpeas and Dumplings
• 3 tbsp butter
• 1 medium onion, diced
• 3 medium carrots, sliced
• 1 large parsnip, sliced
• 2 small red potatoes, diced
• 3 ribs celery, sliced
• 2 dried bay leaves
• 1 cup whole grain all-purpose flour, divided
• 1 ¾ tsp baking powder
• ½ tsp salt
• ¾ tsp dried dill or 2 tablespoons fresh dill
• ½ cup + 2 tbsp milk
• ½ cup white wine replacement
• 1½ cup chickpeas
• ½ tsp smoked paprika
• Sea salt and pepper, to taste
Directions:
1. Melt the butter in oven over medium heat. Add onion, garlic, carrots,
parsnip, potatoes, celery, thyme, and bay leaves. Cook, stirring
occasionally, until the onions are translucent, 5-8 minutes.
2. Whisk together ¾ cup flour, baking powder, salt, and dill in a medium
bowl. Gradually stir in ½ cup of milk. The batter should be slightly thicker
than pancake batter and drop easily from a spoon; if it's too thick, add
additional milk 1 tablespoon at a time. Set aside.
3. Sprinkle the remaining flour over the veggies and stir to coat; cook for 30
seconds. Pour in the white wine replacement and cook until evaporated,
about 2 minutes. Add the broth, chickpeas, paprika and salt and pepper;
bring to a slow boil, stirring occasionally, then reduce the heat to low.
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4. Drop the dumpling batter into the pot in heaping tablespoonfuls. You
should have enough batter for 8-10 dumplings be sure to keep them
evenly spaced because they'll expand as they cook. Cover and simmer
for 20 minutes, or until the potatoes are tender and the dumplings are firm.
Remove the bay leaves before serving and season if needed.
Roasted Cauliflower-Chickpea Soup
• 1 cauliflower head, cut into florets

• 5 garlic cloves, peeled
• ½ tsp salt
• 1/8 tsp paprika
• 2 medium Yukon gold potatoes, peeled and cubed
• ¼ tsp black pepper
• 4 cups vegetable broth
• 1 cup water
• ½ cup heavy cream
For Garnish
• Reserved roasted cauliflower mix
• Red pepper flakes
• Fresh thyme leaves
• Heavy cream
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1. Pre-heat your oven to 400 degrees. On a large rimmed baking sheet, toss
the cauliflower florets, chickpeas and whole garlic cloves with 3
tablespoons of the olive oil and the cumin, salt and paprika. Roast in your
pre-heated oven for 30 minutes, stirring once half way through. Remove
from your oven and set aside. Reserve about ½ cup for the garnish.
2. Meanwhile, heat the remaining 1 tbsp of olive oil in a large pot over
medium heat. Add the cubed potatoes and black pepper. Cook for
about 2 minutes, stirring frequently. Add the vegetable broth and the
water and increase the heat to bring the mixture to a boil. Once boiling,
turn the heat down to maintain a simmer. Simmer, uncovered, until the
potatoes are very soft, about 15-20 minutes. Remove the pot from the
heat. Stir in the roasted cauliflower mix.
3. Puree the soup using an immersion blender. Alternatively, you can use a
food processor or blender, working in batches if necessary. Return the
pureed soup to the stove top and gently re-warm it. Stir in the heavy
cream.
4. To serve, ladle the soup into bowls and top with the reserved roasted
cauliflower mix, red pepper flakes, fresh thyme leaves and a drizzle of
heavy cream, if desired. Enjoy immediately.
5. Leftovers can be stored in an airtight container in your refrigerator for 2-3
days.
Roasted Poblano Corn Chowder
• 5 to 6 large poblano green chilies

• 3 tbsp butter
• 2 ½ cups onions, diced
• 2 ribs celery, diced
• 2 medium yukon gold potatoes, peeled, cut into 1-inch chunks
• 4 cups of corn
• 1 tsp Sea salt
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2 bay leaves
1 tsp ground cumin
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• ½ tsp dry oregano
• 1 cup heavy cream
• ½ tsp black pepper
• 2 limes, one sliced for garnish, one for juice
Directions:
1. Roast the chilies by putting them either directly on the flame, or in one of
those grill pans with holes in them, over the gas flame. You can roast them
on a grill or under a broiler. Just make sure they get blackened all over.
Then put them in a bowl, cover the bowl and let them steam. When
they've cooled down enough to touch, use your fingers or a dampened
paper towel to strip off the charred bits. Cut them open, remove and
discard the stem, seed pod and inside veins. Roughly chop the chilies and
set aside.
2. Melt butter in a 5 to 6 quart heavy-bottomed pot on medium high heat.
Once the butter is melted, add the onions and the celery, stir to coat with
the butter. Cook for 8 to 10 minutes, lowering the heat to medium, until
the onions and celery are softened and are beginning to brown.
3. While the onions are cooking, if using fresh corn on the cob, cut the fresh
kernels of corn away from the cobs.
4. Once the onions and celery are beginning to brown, add the garlic and
cook for a minute more. Add the potatoes and the stock to the pot. Add
the bay leaves, cumin, oregano, and salt. Increase heat and bring to a
simmer. Lower heat to maintain a simmer and cook for 8-10 minutes until
the potatoes are just cooked through.
5. Add the corn kernels to the pot and cook for 4 to 5 minutes, until cooked
through. Add the chopped roasted poblanos to the pot.
6. Remove the bay leaves. Stir in the cream. Add black pepper, more or less
to taste. At this point, if you want a thicker base for your chowder, you
can use an immersion blender or regular blender to puree about a third of
the soup.
7. To serve, sprinkle with a little fresh lime juice and serve with a slice or two
of lime.
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S Spicy Broccoli-Bean Soup

• 2 tbsp coconut aminos
• 8 oz non-GMO firm or extra-firm tofu cut into 1-inch cubes
• ½ cup thinly sliced green onions
• 1 tbsp oil
• 4 cups water
• 2 cups small fresh broccoli florets
• ½ cup coarsely shredded carrot
• 3 oz banh pho (Vietnamese wide brown rice noodles), broken
• ¾ cup fresh bean sprouts, well rinsed
• ¼ tsp crushed red pepper
• ¼ cup chopped unsalted cashews
• ¼ cup thinly sliced green onions tops
• ¼ cup snipped fresh basil (optional)
Directions:
1. In a medium bowl combine lime juice and coconut. Add tofu; toss gently
to coat. Cover and let stand at room temperature for 10 minutes.
2. In a large saucepan cook the ½ cup green onions and the garlic in oil
over medium heat for 3 minutes, stirring occasionally. Add water and
vegetable broth. Bring to boiling. Add broccoli, carrot, and noodles.
Return to boiling; reduce heat. Simmer, uncovered, for 4 minutes.
3. Add tofu and any liquid remaining in the bowl, the sprouts, and the
crushed red pepper. Return to boiling; reduce heat. Simmer for 1 to 2
minutes more or until broccoli and noodles are tender and soup is heated
through. Ladle soup into bowls. Top with peanuts, green onion tops, and, if
desired, basil.
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Crock pot Lentil-Squash soup
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• 2 cups butternut squash (peeled and cubed)
• 2 cups carrots (peeled and sliced)
• 2 cups potatoes (chopped)
• 2 cups celery (chopped)
• 1 cup green lentils
• ¾ cup yellow split peas (or just use more lentils)
• 1 onion (chopped)
• 5 cloves garlic (minced)
• 8-10 cups homemade broth
• 2 tsp herbs of Provence
• 1 tsp sea salt
• 2-3 cups kale (stems removed, chopped)
• 1 cup parsley (chopped)
• lemon juice to add a nice tangy bite
Directions:
1. Place the ingredients up to the kale in the crock pot. Cover and cook on
high for 5-6 hours or low for 7-8 hours.
2. Place about 4 cups of soup in a blender with the olive oil. Pulse gently until
semi-smooth and creamy-looking (the oil will form a creamy emulsion with
the soup). Add back to the pot and stir to combine. Stir in the kale and
parsley. Turn the heat off and just let everything chill out for a bit before
serving. The taste gets better with time and so does the texture.
3. Season to taste (lemon juice at this point) and to really go next level, serve
with crusty wheat bread and a little cheese.
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Creamy Spiced cauliflower soup
• 1 tbsp olive or coconut oil
• 2 medium yellow onions, diced
• 1 bay leaf
• 1 ¼ tsp ground cumin
• 1 tsp sea salt
• 1 tsp ground turmeric
• ½ tsp ground coriander
• 1/8 tsp ground cardamom
• dash of ground black pepper
• sprinkling of crushed red pepper flakes
• 4 ½ cups homemade vegetable broth
• 1 head of cauliflower, roughly chopped
• 1 cup coconut milk
• fresh dill (for garnish, optional)
Directions:
1. In a large soup pot, heat the oil over medium-low. Add all the aromatic
ingredients (up to the garlic) Sauté, stirring occasionally until the onions
become translucent, about 10 minutes. Then, add the garlic and sauté
another few minutes.
2. Add the broth and cauliflower and bring to a boil over high heat. Reduce
to a simmer and allow to cook for about 15 minutes, until the cauliflower is
tender.
3. Remove from heat and transfer carefully to a blender. Blend on high
(allowing steam to vent) for a few minutes, until silky and smooth.
4. Transfer back to the soup pot and stir in the coconut milk and vinegar
replacement. Bring back to heat over low, ensuring it doesn't boil
5. Serve hot and topped with fresh dill and ground black pepper, if you like.
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Crock pot Lentil and Chickpea Soup
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• 1 ½ cups green lentils
• 1 sweet onion, finely chopped
• 1 inch knob of fresh ginger, grated
• 2 cloves garlic, minced or grated
• 3 carrots, chopped
• 1 red bell pepper, chopped
• 4 cups homemade broth
• 1-2 tablespoons red harissa (or chili paste)
• ¾ tsp cumin
• ¾ tsp cinnamon
• 1 tbsp fresh lemon juice
• ½ cup fresh cilantro chopped
• whipped or crumbled goat cheese for serving
Directions:
1. In the bowl of a crock pot, combine the lentils, onion, ginger, garlic,
carrots, red pepper, tomatoes, veggie broth, ½ cup water, the harissa,
paprika, cumin, cinnamon and a pinch of both salt and pepper. Stir to
combine. Cover and cook on low for 6-8 hours or on high for 4-6 hours.
2. Just before serving, stir in the lemon juice, chickpeas, and cilantro, cook
until heated through. If the soup is thick, add more water or broth to thin.
Taste and adjust the salt to your liking.
3. Ladle the soup into bowls and top with whipped goat cheese, nuts and
fresh cilantro.
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Soups: Animal product
Chicken Zoodle Soup

• 1 pound boneless, skinless chicken breasts, cut into 1-inch chunk
• 1 onion, diced
• 3 carrots, peeled and diced
• 2 stalks celery, diced
• ½ tsp dried thyme
• ¼ tsp dried rosemary
• 4 cups home made stock
• 1 bay leaf
• 3 medium-sized zucchini, spiralized
• 2 tbsp freshly squeezed lemon juice
• 1 sprig rosemary
• 2 tbsp chopped fresh parsley leaves
Directions:
1. Heat 1 tbsp olive oil in a large stockpot over medium heat. Season
chicken with salt and pepper, to taste. Add chicken to the stockpot and
cook until golden, about 2-3 minutes; set aside.
2. Add remaining 1 tablespoon oil to the stockpot. Add garlic, onion, carrots
and celery. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir
in thyme and rosemary until fragrant, about 1 minute.
3. Whisk in chicken stock, bay leaf and 2 cups water; bring to a boil. Stir in
zucchini noodles and chicken; reduce heat and simmer until zucchini is
tender, about 3-5 minutes. Stir in lemon juice; season with salt and pepper,
to taste.
4. Serve immediately, garnished with rosemary and parsley, if desired.
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Coconut Curry Noodle Soup
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• 2 tbsp oil
• 3 garlic cloves, chopped
• 1 tbsp fresh ginger, grated
• 3 tbsp Thai red curry paste (see sauces or thai kitchen is a good brand)
• 8 oz. boneless chicken breast or thighs, sliced (optional)
• 4 cups homemade chicken broth
• 1 cup water
• 2 tbsp fish sauce (see replacements)
• ⅔ cup coconut milk
• 6 oz. dried brown rice vermicelli noodles
• 1 lime, juiced
• Sliced red onion, red chilies, cilantro, scallions to garnish
Directions:
1. In a large pot over medium heat, add the oil, garlic, ginger, and Thai red
curry paste. Cook for 5 minutes, until fragrant. Add the chicken and cook
for a couple minutes, just until the chicken turns opaque.
2. Add the chicken broth, water, fish sauce, and coconut milk. Bring to a
boil. At this point, taste the broth to adjust seasoning accordingly. Pour the
boiling soup over the dried vermicelli noodles in your serving bowls, add a
squeeze of lime juice and your garnishes, and serve. The noodles will be
ready to eat in a couple minutes.
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S Creamy Green Chili Soup
• 2 tbsp butter
• ½ large onion, diced
• 2 large ribs celery, diced
• ¾ cup roasted green chilies, diced
• 6 cups homemade chicken broth
• ½ tsp chili powder
• Sea salt & pepper
• 2 large carrots, peeled and finely diced
• 1 cup frozen sweet corn
• 2 cups diced, roasted chicken (optional)
• ¾ cup heavy cream
• ¼ cup all purpose flour (optional)
• Toppings
• Grated cheddar cheese
• chopped cilantro
• broken tortilla chips
Directions:
1. Heat large pot over medium heat. Melt butter and sauté onions and
celery until onions are translucent, 5 minutes. Stir in garlic and green chilies
and sauté 3 minutes. Pour in chicken broth, chili powder, cumin, salt and
pepper and bring to boil. Cover pot with well-fitting lid and reduce to
simmer. Simmer soup 10-15 minutes and then remove from heat. Using an
immersion blender, puree soup and return to heat. Stir in carrots and cook
until softened, about 5 minutes. Stir in corn and chicken.
2. Place flour into small bowl and slowly whisk in cream to prevent lumps. (If
there seems to be lumps, you can always pour it through a strainer first)
Pour this mixture into hot soup and cook until it thickens slightly. Taste and
readjust seasonings if needed. Serve hot with any desired toppings.
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Salads
Beet and Mozzarella Salad

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• 3 beets
• 2 tbsp fresh squeezed orange juice
• 1 tsp orange zest
• 200gr arugula
• 200gr sliced mozzarella
Directions:
1. Cook the beets in boiling water until soft, let cool, peel and cut into bite
size. Set aside.
2. In a big bowl whisk oil, lime juice, orange juice, zest and salt. Pour half of
the dressing into the beets and toss.
3. Place the arugula in the big bowl and coat with the remaining
vinaigrette.
4. Place arugula on individual plates and top with beets and mozzarella and
drizzle the remaining vinaigrette. Sprinkle with pepper and serve
immediately.
Apple-Grape Salad
• 1 cup plain yogurt • 2 red apples diced

• 1/3 cup raw cane sugar • 1 pear diced
• 1/2 cup homemade mayo • 1 celery stalk chopped
• 1/2 lemon juice • 1/2 cup almonds
• 1/2 tbsp cinnamon • 1/2 cup chopped walnuts
• 2 green apples diced • 2 cup green grape
Directions:
1. Mix yogurt, sugar, mayo, cinnamon and lime juice together.
2. Mix all the chopped ingredients in a big bowl, add dressing and toss.
S
S Broccoli, Apple and Almond Salad
• 2 heads broccoli, florets only, chopped

• 1 large red apple, diced
• 1 cup raw almonds, chopped
• 1 cup sliced green olives
• ½ cup raisins
• ¼ cup dates, chopped
For Vinaigrette
1. 2 cloves garlic, minced
2. the juice of 2 limes (about ¼ cup)
3. ¼ cup avocado oil (or extra-virgin olive oil)
4. 2 tbsp Dijon mustard (see sauces)
5. 1 tbsp white wine vinegar replacement
6. 2 tbsp raw honey
7. ½ tsp sea salt and black pepper
8. 1 tbsp fresh rosemary, chopped
Directions:
1. Steam the broccoli over boiling water until it turns bright green and is
slightly softened. Plunge the cooked broccoli in icy cold water to stop the
cooking process and set it in a colander covered with a paper towel to
drain and dry.
2. When the broccoli is completely cooled and dry, toast the almonds in a
dry skillet over medium heat, until golden. Set aside to cool slightly.
3. In a small food processor, add all the ingredients for the vinaigrette and
process until smooth and creamy. Set aside.
4. In a large mixing bowl, add broccoli, apple, green olives, raisins, chopped
dates and vinaigrette and mix until thoroughly combined. Break the
bacon into pieces and mix it right in.
5. Serve immediately or leave in the fridge for a few hours to allow flavors to
develop. This salad will keep in the fridge for 5 to 6 days in an airtight
container.
S
Pesto Qui noa Salad
S
• 1 cup quinoa, rinsed
• 1 ¾ cups water or broth
• 2 cloves garlic, chopped
• 4 cups zucchini, diced
• 1 cup non GMO corn, fresh or frozen
• salt and pepper to taste
• ¼ cup green onions, sliced
• ¼ cup pine nuts, toasted
• ½ cup basil pesto (see sauces)
• 2 tablespoons lemon juice
Directions:
1. Bring the water and quinoa to a boil, reduce the heat and simmer,
covered, until the quinoa is tender and has absorbed the water, about 15
minutes, remove from heat and let sit for 5 minutes, covered.
2. Meanwhile, heat the oil over medium-high heat, add the garlic, zucchini
and corn and cook until tender, about 12 minutes, before removing from
heat and seasoning with salt and pepper to taste.
3. Mix everything and enjoy.
S
S Chopped Quinoa Salad with Cilantro Lime Dressing
• 6-8 cups chopped romaine lettuce

• 2 ears yellow corn
• 1 cup black beans
• salt and pepper to taste
• 3 bell peppers, diced (combination of color)
• 2 avocados, thinly sliced or diced
Dressing
• ½ cup packed cilantro leaves
• juice of 3 limes
• ½ teaspoon salt (or to taste)
• 1 teaspoon minced garlic
Directions:
1. Season corn with salt and pepper to taste. Cook the corn by grilling for
about 8-10 minutes over medium heat, rotating throughout (you can also
broil or use frozen corn and cook it on stove top until it browns) Cut corn
off the cob and set aside.
2. Combine all dressing ingredients in a food processor or blender and pulse
until smooth.
3. Combine lettuce, corn, black beans, bell peppers, avocados, and quinoa
in a large bowl and toss to combine. Serve with dressing and garnish with
lime wedges and additional cilantro if desired.
S
Thai Chopped Salad with Ginger-Almond Sauce
S
• 4 cups Romaine, chopped
• ½ head red cabbage, chopped
• ½ cup sliced carrots
• ½ cup edamame, shelled
• 1 yellow bell pepper, chopped
• 1 red bell pepper, chopped
• 3 green onions, chopped
• ½ cup cashews
Ginger Almond Sauce
• ⅓ cup butter
• 2 tbsp honey
• 3 tsp freshly grated ginger
• 2 tsp sesame oil
• Water to thin
Directions:
1. In a small bowl whisk together the almond butter, honey, ginger, lime
juice, and sesame oil. Add water 1 Tablespoon at a time until you have
your desired consistency.
2. In a large bowl, combine romaine, red cabbage, carrots, edamame, red
and yellow bell pepper, green onions, and cashews. Toss.
3. Drizzle on the ginger peanut sauce and serve.
S
S Raw Chopped Salad with Orange-Dijon Dressing
•1 small head of broccoli

• ½ head of cauliflower
• ½ head small red cabbage
• 6 small carrots
• 1 cup mixed fresh herbs (parsley, dill, mint, basil)
• 1 cup raw almonds
Dressing
• ½ inch peeled fresh ginger root
• 1 tbsp dijon mustard (see sauces)
• ½-3/4 cup fresh orange juice
• 1 tsp Himalayan pink salt
• ½ tsp course black pepper
Directions:
1. Get an extra large mixing bowl out to build your salad. Cut broccoli,
cauliflower and red cabbage into large chunks.
2. In your food processor, in individual batches, pulse each salad ingredient
for approximately 15 seconds until no large chunks remain, you will only
have one vegetable type processing at a time. Dump the chopped
contents of each batch into your large bowl and don’t bother to wash or
rinse the food processor between batches. Continue until all the salad
ingredients have been chopped and added to the large mixing bowl.
3. In your food processor, process the salad dressing for approximately 20
seconds until it is emulsified, and no ginger chunks remain. Pour over the
salad ingredients and gently stir to incorporate. Add more orange juice if
the salad is too dry, but do not over-dress!
S
Spiralized Vegetable Salad
S
• 4 large carrots • ½ cup cilantro leaves + ½ cup
• 1 large zucchini chopped for garnish
• 1 large yellow squash • 1 clove garlic minced
• ¼ cup plain greek yogurt* see • Sea salt
vegan substitutes for non diary • ¼ cup olive oil + 2 tbsp
• ½ avocado • Pepper freshly ground, as
• ¼ cup water needed
• 2 tbsp lemon juice + zest • sesame seeds for garnish
• 1 ½ cup chickpeas
Directions:
1. Preheat oven to 400ºF. Drain and rinse the chickpeas and spread them
out on a paper towel-lined baking sheet. Pat them dry with a paper
towel, removing and skins that came off the beans.
2. Toss chickpeas with oil and salt and roast the them for 30-35 minutes until
they are golden in color and crispy on the outside, the center may still be
slightly soft. If you want the chickpeas even more crispy, turn off oven and
allow the chickpeas to continue drying about 30-40 minutes more. Make
the salad while you roast the chickpeas.
3. Cut your vegetables using a spiralizer. If you don’t have a spiralizer, use a
vegetable peeler to create long strips, or you can thinly slice the
vegetables into ⅛ inch thin strips. Add vegetables to a mixing bowl.
4. Blend yogurt, avocado, water, lemon juice, zest, cilantro, garlic and salt in
a blender until smooth. Add in olive oil and blend for a few minutes more
until creamy.
5. Toss together the noodles with the dressing, adding a small amount of
dressing at a time until coated to your liking. There will be extra dressing.
6. Sprinkle salad with sesame seeds, chopped cilantro and serve with
roasted chickpeas, croutons, avocado slices or any additional toppings of
your choice.
S
S Cauliflower, Corn and Cucumber Salad
2 cups cauliflower florets

•
• 2 small cucumbers
• ½ red pepper
• 2-3 green onions
• 1 ½ cup non GMO corn
• 1/3–½ cup homemade mayonnaise (see sauces)
• Fresh dill, optional
• Salt and pepper, to taste
Directions:
1. Cut your cauliflower into small florets. Slice cucumber into thin slices. Cube
the red pepper. Thinly chop the green onions. Drain corn. Mix everything.
2. Add mayo, salt and pepper to taste, mix well. Add some fresh dill if you
enjoy dill.
DINNER
Vegetarian Fish
& Seafood
Poultry
Meats
D Dinner: Vegetarian
Kale-Mushroom Mash Potato with Gravy
• 6 cups of red potatoes, Gravy

chopped into chunks • 5 tbsp olive oil (divided into 2
• 2 shallots, chopped Tbsp + 3 Tbsp)
• 4 cloves garlic, minced • 2 cups chopped mushrooms,
• 4 tbsp olive oil (divided into 2 any kind
Tbsp + 2 Tbsp) • 2 cups chopped yellow onion
• 6 cups PACKED chopped kale • 3 cloves garlic, chopped
• ½ cup coconut milk • ½ cup brown rice flour
• ½ tsp salt • ½ cup coconut aminos
• ½ tsp pepper • 2 ½ cups water
• 2 tsp fresh thyme
• 2 tsp fresh rosemary
• 1 tsp fresh black pepper
Directions:
1. Add potatoes to a pot of boiling water and boil until tender, about 15 -20
minutes.
2. Heat 2 Tbsp olive oil in a pan. Add shallots and garlic and sauté until soft
and slightly browned.
3. Finely chop the kale into small pieces. Add to the pan with the shallots
and cook for only a couple minutes. You want the kale to be bright green
and not overcooked.
4. Using a hand masher or stand mixer, mash potatoes. Add coconut milk,
the remaining 2 Tbsp olive oil, salt and pepper. If you want a creamier
consistency, add more coconut milk slowly.
5. Gently stir in the kale/shallots mixture with a spoon.
6. For the gravy, heat 2 Tbsp olive oil. Add mushrooms, onions and garlic to
the hot pan. Cook until mushrooms are soft, and onions are translucent.
7. In a separate pan, add remaining 3 Tbsp olive oil, brown rice flour, tamari,
water, herbs and pepper. Bring to boil and whisk until the gravy is thick.
8. Add gravy to the mushroom/onion/garlic mixture. Put mixture into a
blender and blend until desired consistency. If you like a thinner gravy,
add more a little water at time until you reach your desired consistency.
D
Grilled Potatoes and Mushrooms in Foil
• 4 potatoes, sliced
• 5 small mushrooms, sliced
• ¼ yellow onion, diced
• 1 tsp kosher salt
• 4 tbsp chili pepper infused olive oil
• 1 tsp dried parsley
Directions:
1. In a medium bowl add all the ingredients. Stir well to combine.

2. Cut a large piece of foil. Add the potato mixture to the middle of the foil.
Wrap up completely sealing all edges.
3. Grill for 20 minutes flipping halfway through. You can also put them in the
oven.
D
Green and Yellow Beans with Wild Mushrooms
• 1 lb green beans, trimmed

• 1 lb yellow wax beans, trimmed
• 2 cloves of garlic, minced
• 8 oz wild mushroom, trimmed and sliced
• ½ tsp sea salt divided
• freshly ground pepper
Directions:
1. Bring a large pot of water to a boil. Add green beans and wax beans and
cook until tender-crisp, about 4 minutes. Cook for another minute or two if
you like your green beans more tender. Drain well.
2. Meanwhile, heat oil in a large heavy skillet over medium heat. Add garlic
and cook, stirring, until fragrant, about 1 minute. Stir in mushrooms and
cook, stirring, until they release their juices and most of the liquid has
evaporated, about 5 minutes. Season with ¼ teaspoon salt and pepper.
3. Reserve 1 tbsp of the mushrooms for garnish. Add the cooked beans to
the mushrooms in the pan and cook, stirring to combine, until heated
through, 1 to 3 minutes. Season with the remaining ¼ teaspoon salt and
pepper. Serve topped with the reserved mushrooms.
Zucchini-Mushroom Pasta
• 1 pound spaghetti
• 1 pound cremini mushrooms, thinly sliced
• 2 zucchini, thinly sliced and quartered
• 2/3 cup peas
• 2 cloves garlic, thinly sliced
• 2 sprigs thyme
• 1/3 cup Vegan Parmesan (see vegan replacements)
• ¼ cup heavy cream
D
Directions:
1. In a large stockpot or Dutch oven over medium high heat, combine

spaghetti, mushrooms, zucchini, peas, garlic, thyme and 4 ½ cups water;
season with salt and pepper, to taste.
2. Bring to a boil; reduce heat and simmer, uncovered, until pasta is cooked
through and liquid has reduced, about 8-10 minutes, if too much water
remains, drain it out, otherwise it will not be creamy. Stir in Parmesan and
heavy cream. Serve immediately.
Penne with Roasted Butternut Squash
• 1 butternut squash peeled, halved, seeded and cut into ½ inch dice
• 1 tsp salt
• 1/8 tsp fresh ground pepper
• 1 ¼ tsp dried sage
• 1 cup mascarpone cheese
• ½ cup half&half
• 3 scallions including green tops, chopped
• ¾ lb penne
Directions:
1. Heat the oven to 450°. Put the squash on a large baking sheet and toss
with the oil, ¼ teaspoon of the salt, the pepper, and sage. Spread the
squash out in a single layer. Roast, turning occasionally, until tender and
starting to brown, 15 to 20 minutes.
2. In a small bowl, stir together the mascarpone, half-and-half, scallions, and
the remaining ¾ teaspoon salt.
3. Meanwhile, in a large pot of boiling water, cook the penne until just done,
about 13 minutes. Reserve 1 cup of the pasta-cooking water and drain.
Return the pasta to the hot pan. Stir in the squash, mascarpone sauce. If
the sauce seems too thick, add some of the reserved pasta-cooking
water.
D
Spaghetti Squash with Broccoli
• 1 small Spaghetti Squash

• 2 cups Broccoli florets
• 1 small zucchini cut unto slices and then forth
• 1 cup roughly chopped mushrooms
• ½ medium onion sliced
• ½ cup sour cream of plain non fat yogurt
• ½ cup vegan Parmesan
• ¼ cup white wine replacement
Directions:
1. Cook Spaghetti Squash either by steam, in boiling water or bake until

tender.
2. Sauté onions until translucent, add the garlic and cook for another
minute. Add zucchini, broccoli and mushrooms and cook until mushrooms
release its liquids.
3. Deglaze the pan with white wine replacement. Stir in the sour cream and
top with vegan Parmesan.
Spaghetti Squash Chow Mein

• 1 large spaghetti squash
• ¼ cup coconut aminos
• 1 tbsp coconut sugar
• 2 tsp freshly grated ginger
• ¼ tsp white pepper or black pepper
• 1 onion, diced
• 3 stalks celery, sliced diagonally
• 2 cups cole slaw mix (shredded cabbage and carrots)
D
Directions:
1. Cut a spaghetti squash in half length wise and scoop out seeds. Lay skin
side up in a 13x9 Pyrex and pour ½ inch of water in the bottom of the pan.
Bake at 400 degrees for 30-40 minutes, until flesh is very tender. Once
done, scoop out flesh with a fork so it breaks apart into strings, set aside.
2. In a small bowl, whisk together coconut aminos, garlic, coconut sugar,
ginger and white pepper; set aside.
3. Heat oil in a large skillet over medium high heat. Add onion and celery,
and cook, stirring often, until tender, about 3-4 minutes. Stir in cabbage
until heated through, about 1 minute.
4. Stir in spaghetti squash and sauce mixture until well combined.
Stuffed Pobano Peppers
• 4 big poblano peppers

• Mozzarella Cheese (enough to stuff the peppers)
• 1 onion sliced
• 4 cups of beans (with their cooking water)
• 2 garlic cloves
Directions:
1. Grill the peppers to burn the skin, on the stove top or broiler. Cook until skin
turns black. Place them in a closed container and let them steam.
2. Blend the beans with a ¼ of the onion and garlic until smooth (add more
water to get the consistency you like)
3. Peel the Poblano peppers from their skin. Open a little dent to extract the
seeds and veins (make sure not to ripe it too much otherwise you will not
be able to stuff) You can use running water to help you get the seeds out.
4. Stuff the peppers with the cheese and place them in a deep skillet with
the opening face up, you can also use thread to hold it or toothpicks.
5. Pour the Bean cream on tip with some raw slices of onion. Cover and
cook at a low temperature until the cheese melts and the peppers infuse
the bean cream.
6. Serve with some brown rice.
D
Pecan, Squash and Cranberries with Wild Rice
• 1 cup of wild rice • 1 stalk of celery chopped

• 1 small acorn squash cooked, • 1 tbsp of fresh chopped thyme
peeled and cubed • ½ cup dried cranberries
• 2/3 cup pecan halves • A pinch of pepper flakes
• ½ cup chopped onion • Avocado oil
• 1 clove of garlic chopped • Sea Salt and pepper
• 2 small carrots sliced on an
angle
Directions:
1. Cook wild rice with 2 ½ cups of water for about 45 minutes.

2. Cook the squash as you prefer (roasting it gives it a better flavor)
3. Toast the pecans being careful not to burn then. Set aside to cool and
chop.
4. Sauté onions and garlic until soft. Add celery, carrots, red pepper flakes
and cook for a couple of minutes.
5. Add cooked rice, squash, thyme, cranberries and pecans.
Mujadara: Lentils and Rice with Crispy Onions
• 1 cup small brown lentils, sorted and rinsed

• 4 cups water, divided
• ¼ cup avocado oil
• 2 large yellow onions, diced (4 cups)
• 1 tsp sea salt
• 1 cup long whole grain rice, soaked in water for 10-15 minutes, drained
• black pepper
• 1 tbsp extra virgin olive oil (optional)
• Parsley or parsley flakes for garnish
• 1 large yellow onion cut in very thin rings
D
Directions:
1. Place the lentils in a small saucepan with 2 cups of the water. Bring the
water to a boil over high heat, and then reduce the heat and simmer,
cover until the lentils are par-cooked (10-12 minutes). Remove from the
heat, drain the lentils and set them aside.
2. In a large sauté pan with a lid, heat the oil over medium-high heat. Add
the diced onions and cook until the onions are dark golden brown, darker
than typical caramelized onions (about 40 minutes), sprinkle the onions
with a teaspoon of salt as they cook.
3. Carefully pour the remaining 2 cups of water, bring the water to a boil
over high heat, and then reduce the heat to low and simmer for 2
minutes. Stir the rice and par-cooked lentils into the onion mixture. Cover
and bring back to a boil. Reduce the heat to low, cover, and cook until
the liquid has been absorbed and the rice and lentils are both cooked
through (about 20 minutes). Remove from the heat and season with salt
and pepper to taste. Serve the Mujadara hot or at room temperature with
a drizzle of extra virgin olive oil and parsley garnish, if you like.
4. If you are adding the “fried” onions, preheat oven at 375°F. Coat the
onion rings with oil, and bake until they are golden brown. Arrange them
on top of the Mjuadara.
5. Add a side of salad, if you like.
D
Layered Vegetable-“Romano” Torte
• Olive Oil
4 medium sliced zucchini
•
• 4 cups of baby spinach
• Sea salt and ground black pepper
• 1 ½ cup vegan Parmesan (see vegan substitutions)
• 1 ½ cup thinly sliced carrots
• 1 medium sliced yellow squash
• 2 roasted sliced red sweet peppers
• Fresh parsley
• Greek salad dressing (see dressings)
Directions:
1. In a large skillet cook zucchini with a little bit of olive oil stirring occasionally
until tender. Add baby spinach and cook until it wilts. Remove from heat.
Add salt and pepper.
2. In a round 8-inch baking pan add half of the zucchini mixture arranging it
into an even layer sprinkle with the cheese on top.
3. Cook the carrots in a skillet with a little olive oil (just enough so that it
doesn’t stick) for about two minutes, then add the yellow squash and
cook until both are tender. Add salt and pepper.
4. Add carrot/squash mixture in the baking dish and top with cheese.
5. Add the roast sweet peppers and top with cheese.
6. Add the remaining Zucchini mixture on top.
7. Put wax pepper on top and put another baking dish on top to weight it
down (you can also but more heavy things on top) and chill for 12 hours.
8. To serve take out of the fridge, drain excess fluids, and let it sit for an hour
so that it becomes room temperature. Serve with sprinkled parsley and
the Greek dressing.
D
Harvest Wild Rice Skillet
• 1 small onion, minced

• 1 tbsp butter
• 2 cups peeled, cubed butternut squash
• ¼ teaspoon dried thyme (more to taste)
• 2 cups cooked wild rice
• 2 cups baby kale
• 2 cups chopped apples
• 2 tbsp cream, milk, or butter
• ½ cup shredded cheese
Directions:
1. Sauté the onion and butter in a large skillet over medium heat until the
onions are soft and translucent.
2. Add the squash and thyme; sauté for 5-8 minutes, until the squash is fork-
tender but not mushy. Add the baby kale and wild rice and stir to
combine. Add the cream, milk, or butter if the mixture needs a little
moisture to help it all get groovy together.
3. Add the apples last so they stay crispy. Add the cheese and stir a few
times to get it melted into the ingredients.
D
Roasted Sweet Potato & Black Lentil Salad
• 1 large sweet potato, cut into ½″ cubes

• 2 tbsp extra virgin olive oil, divided
• Sea salt and fresh ground black pepper
• a dash of smoked paprika
• 2 cups black lentils
• 2 scallions, white and green parts thinly sliced
• 1 large stalk of celery, diced and leaves reserved
• 1 tbsp honey or light agave nectar
• juice of 1 medium lemon
Directions:
1. Preheat the oven to 350F. In a roasting pan or baking sheet, toss the
cubed sweet potato together with 1 tbsp. of olive oil, a bit of salt and
pepper and the dash of smoked paprika. Roast until tender and slightly
caramelized, about 25 minutes. Once roasted, allow to cool to room
temperature.
2. While the sweet potatoes roast, cook your lentils. In a medium pot with a
lid, combine the 2 cups of black lentils with 3 ½ cups water. Bring to a boil
for 2 to 3 minutes then reduce to a simmer, cover and cook until tender
but not soft. Drain into a fine mesh colander and allow to cool to room
temperature.
3. To assemble the salad: In a large mixing bowl, combine the lentils, sweet
potatoes, chopped scallions, diced celery and celery leaves (if using).
Once combined, drizzle over the remaining 1 tbsp. olive oil & honey and
squeeze the lemon juice into the bowl. Combine well to make sure
everything gets dressed. This salad is great at room temperature but can
be kept overnight and brought back to room temperature to serve.
D
Green Vegetable Curry
• 1 onion minced
• 1 tbsp chunk ginger minced
• 1tbsp avocado oil
• 2 tbsp green curry paste (see sauces or Thai kitchen has a good one)
• 1 tsp turmeric powder
• ½ tsp grounded pepper
• 2 cups of mushroom roughly chopped
• 1 bell pepper roughly chopped
• 1 cup peas
• 400ml coconut milk
Directions:
1. Cook the onion, garlic and ginger in a medium pot until onions are
translucent. Add the curry paste.
2. Add turmeric, black pepper, then add mushrooms and bell pepper,
mixing it up until veggies are covered.
3. Add coconut milk and let it simmer until sauce thickens and veggies are
cooked.
4. Throw in the peas, as soon as they are cooked remove from heat and
serve with brown rice. You can also tip with fresh cilantro.
D
Thai Green Curry
• 2 tbsp green curry paste (see

• 1 cup brown basmati rice, sauces or Thai brand)
rinsed • 14oz coconut milk
• 2 tsp coconut oil or olive oil • ½ cup water
• 1 small white onion, diced • 1 ½ tsp coconut sugar or
• 1 tbsp finely chopped fresh turbinado raw sugar
ginger • 2 cups packed baby spinach,
• 2 cloves garlic, finely chopped roughly chopped
• Pinch of salt • 1 ½ tsp fresh lime juice
• 2 cups asparagus, tough ends • 1 ½ tsp coconut aminos
removed and sliced into 2- • Garnishes fresh cilantro and
inch long pieces red pepper flakes, to taste
• 1 cup carrots, sliced on the
diagonal into ¼-inch wide.
Directions:
1. Bring a large pot of water to boil. Add the rinsed rice and continue boiling
for 30 minutes, reducing heat as necessary to prevent overflow. Remove
from heat, drain the rice and return the rice to pot. Cover and let the rice
rest for 10 minutes or longer, until you’re ready to serve.
2. Sauté the onion, ginger and garlic with a sprinkle of salt for about 5
minutes, stirring often. Add the asparagus and carrots and cook for 3
more minutes, stirring occasionally. Then add the curry paste and cook,
stirring often, for 2 minutes.
3. Pour the coconut milk into the pan, along with ½ cup water and 1 ½
teaspoons sugar. Bring the mixture to a simmer. Reduce heat as necessary
to maintain a gentle simmer and cook until the carrots and asparagus are
tender and cooked through, about 5 to 10 minutes.
4. Once the vegetables are done cooking, stir the spinach into the mixture
and cook until the spinach has wilted, about 30 seconds. Remove the
curry from heat and season with lime juice and coconut aminos. Add salt
and red pepper flakes (optional), to taste. Divide rice and curry into bowls
and garnish with chopped cilantro and a sprinkle of red pepper flakes, if
you’d like.
D
Summer Vegetable Stew
•
• Shallot halved, peeled, and finely chopped
• 2 garlic cloves peeled and finely chopped
• Snap peas thinly slice.
• Non-GMO corn from cob, reserve cob
• Cannellini beans
• Vegan Parmesan
• Barley
• Basil
Directions:
1. In a small saucepan warm up the vegetable broth.

2. In a medium pot, sauté snap peas and corn kernels over medium-heat.
Cook until softened, about 4 minutes. Transfer to a medium bowl and
season. Wipe out pot and return to stove.
3. Reserve ½ tsp of the garlic. In same pot, heat 1 tbsp oil, add shallot and
remaining garlic; cook until softened, about 2 minutes. Add barley and
cook until slightly toasted, about 2 minutes.
4. Add ½ cup of warm vegetable broth, stirring until broth is absorbed.
Repeat, adding ½ cup at a time, until you have added 3 cups of broth,
about 20 minutes total.
5. Finely chop basil leaves. In a small bowl, combine basil, reserved garlic,
and 2 tbsp each Parmesan and oil, season. When barley is tender and
sauce is creamy, stir in remaining broth, Parmesan, beans, and cooked
vegetables. Ladle stew into bowls, top with some pesto.
D
Coconut Curried Sweet Potato and Chickpea Stew
• 1 small yellow onion

• 1 tbsp vegetable oil
• 3 cloves garlic
• ½ tsp dried spices: cinnamon, turmeric, cumin, coriander, ground cloves
• Salt, to taste
• 1 tsp fresh grated ginger
• 1 red chili
• 1 large sweet potato
• 15oz coconut milk
• ½ cup chopped parsley
• Whole Grain Jasmine rice
Directions:
1. In a large, deep skillet heat oil and a small yellow onion (loosely diced).
Allow this to soften for 3-4 minutes while mincing the garlic & chili and
gathering the spices.
2. Add the garlic, chili, and ginger to the onions with about ½ a tsp of each
spice. You develop the flavor by directly spicing the onions at the beginning
as opposed to adding them to the completed dish later on. Stir and allow
the spices to mingle with the onions for several minutes.
3. Add almost all the other ingredients to the pan the chickpeas, coconut
milk, and about 1 large sweet potato that has been diced into 1 inch
chunks.
4. Turn the heat down to a simmer and cover. This curry will need at least 30
minutes (50 is ideal) to fully break down and absorb all the spices. Stir
occasionally and give the dish at taste after 20 minutes; you can add more
spices at this point; especially cinnamon, turmeric, and salt. If you want the
dish extra spicy you can add a dash of cayenne pepper.
5. Before serving, add a handful or two of fresh chopped parsley. Serve atop
jasmine rice.
D
Green Veggie Burger
• 2 cups of frozen peas
• 5oz kale
• ½ broccoli cut into florets
• 1 celery stalk
• 1 onion chopped
• 1 cup of rolled oats
• 1 cup whole grain bread crumbs
• ½ cup walnuts chopped
• 1 tsp Italian seasoning
• 2 tsp coconut aminos (optional)
• 1 tbsp mustard (see sauces)
Directions:
1. Bring a medium or of water to a boil. Add kale and peas for about 5
minutes, add broccoli florets for two more minutes. Drain and set aside to
cool.
2. Place the cooked vegetables with the celery in a food processor for a
couple of seconds. Make sure to leave some texture.
3. Place in a medium bowl and add oats, breadcrumbs, walnuts and sauteed
onion and garlic.
4. Season with Italian seasoning, coconut aminos, mustard, salt and pepper.
Form four patties.
5. Cooked with a bit of avocado oil for about 2-3 minutes per side.
D
Vegetarian Shepard's Pie
•1 cup cooked lentils

• 2 cloves garlic
• 1 yellow onion
• 3 carrots
• 2 stalks celery
• 8 oz. button mushrooms
• 3/4 tsp sea salt
• Freshly cracked pepper
• 1 tbsp non-tomato paste (see sauces)
• 1 tbsp whole grain flour
• 1 cup home made vegetable broth
• 1 cup frozen peas
• 4 cups mashed potatoes
Directions:
1. Mince the garlic and dice the onion. sauté the onion and garlic with olive
oil in a large skillet over medium heat until the onions are soft and
transparent (3-5 minutes).
2. While the onions and garlic are cooking, peel and dice the carrots, dice
the celery, and slice the mushrooms. Once the onions are soft, add the
carrots and celery to the skillet and continue to sauté until the celery begins
to soften slightly (5 minutes).
3. Finally, add the mushrooms, salt, thyme, smoked paprika, and freshly
cracked pepper to the skillet. Continue to sauté until the mushrooms have
fully softened (3-5 minutes). Add the non-tomato paste and flour to the
skillet. Stir and cook the vegetables with the flour and tomato paste until
the vegetables are coated and the pasty mixture begins to coat the
bottom of the skillet (about 2 minutes).
4. Add the vegetable broth to the skillet, stirring to dissolve the flour and non-
tomato paste from the bottom of the skillet. Allow the broth to come up to
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a simmer, at which point it will become slightly thicker. Stir in the cooked
lentils and frozen peas and allow to mixture to heat through.
5. Preheat the oven to 400ºF. Pour the vegetable mixture into a casserole dish
or use your skillet if it is oven safe. Spread the mashed potatoes out over the
surface of the vegetables and gravy. Use your spoon to make a decorative
pattern in the mashed potatoes, if desired.
6. Bake the shepherd's pie in the fully preheated oven for 15 minutes, or until
everything is heated through. To achieve a browned surface on the
mashed potatoes (optional), turn on the oven's broiler (and place the pie
under it, if not already), and watch closely until the top has browned to your
liking.
Spicy Cauliflower Burger
• ¾ cup uncooked quinoa

• 1 head cauliflower
• 3-4 tbsp avocado oil, divided
• Spicy seasoning, cumin, chili powder, cayenne, etc.
• ½ tsp minced garlic
• ¾ cup ground almonds
• ¾ cup shredded Pepper jack cheese (can also see vegan substitutes)
• 3 eggs
• 1½ tsp sea salt
Burger toppings
• a few good squeezes of lime juice
• ½ cup chopped cilantro
• ½ cup chopped purple cabbage
• Chipotle mayo (see sauces)
• Whole grain buns
•
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Directions:
1. Preheat the oven to 400 degrees. Cook the quinoa according to package
directions but only using 1 cup broth of water to keep it from getting too
heavy.
2. Cut cauliflower into florets, transfer to a baking sheet, drizzle with 1 tbsp oil
and sprinkle with spices to taste. Roast for 20-30 minutes, let cool. Pulse in a
food processor to form small pieces that stick together. Do not PUREE, but
we want enough mushiness to help it stick together.
3. Combine the cooked, pulsed cauliflower with the quinoa, garlic salt,
ground almond, Pepper-jack cheese, eggs, salt, and another teaspoon or
two of spicy seasoning (cayenne will make it hot-spicy, so just add a few
shakes of that one). Form 10 patties.
4. In an oiled or nonstick pan over medium heat, cook the burgers until golden
brown on each side, flipping very carefully to avoid breaking. Set aside on
a paper towel lined plate.
5. Toss the lime juice, cilantro, cabbage, and a quick stream of oil together.
Season with salt.
6. Arrange the burgers with: the cauliflower burger, the slaw, and the chipotle
mayo on top.
Chipotle Sweet Potato-Noodle Salad with Roasted Corn

• Olive oil
• 2 spiralized sweet potatoes
• 4 ears sweet corn non GMO (kernels cut off the cob)
• 1 cup chopped fresh cilantro
• 1 cup chopped fresh greens, spinach, micro greens, arugula, etc.
• ½ cup pepitas
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Dressing
• ⅓ cup olive oil
• 3 tbsp water
• 2 chipotle peppers in adobo (see sauces)
• 1 clove garlic
• 1 tsp agave or honey
• juice of one orange
• juice of one lemon or lime
Directions:
1. Sauté sweet potato noodles and toss for a minute or two until softened.
2. Wipe the skillet dry, add corn kernels and turn the heat to medium high.
Toss around in the pan every few minutes until roasted-looking.
3. Toss the noodles, corn, cilantro, and pepitas together. Save a little of each
ingredient for topping the salad if you want it to be extra pretty.
4. Pulse the dressing ingredients in a food processor until smooth. Taste and
adjust to your liking.
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Wheat Berry Risotto with Roasted Vegetables
• Olive oil • Pomegranate seeds

• 1 leek • Chopped pistachios
• 1 Garlic clove minced • Roasted Vegetables
• 1 Cup wheat berries • 1 red pepper
• 2 cups of homemade • 1 red onion
vegetable stock • 1 yellow pepper
• ½ cup frozen peas • olive oil
• 1 handful parsley • Sea salt and pepper
• 4-5 fresh mint leaves
Directions:
1. Roughly chop the vegetables for roasting, arrange on a flat baking tray
lined with parchment paper. Add olive oil, season with salt and pepper and
toss so all the vegetables are coated. Bake at 350°F for 25-30 minutes until
the vegetables are soft and slightly brown on the edges.
2. Finely slice leek and sauté on medium heat with olive oil for 5 minutes, until
it starts to soften.
3. Add minced garlic and cook for 1 minute. Add wheat berries and cook for
another 1-2 minutes.
4. Add ¼ cup of vegetable broth and stir. Cook until it’s completely absorbed,
then add the rest of the stock and peas and stir. Cook until all the stock has
been absorbed, stirring occasionally.
5. Once all the stock is absorbed, add a squeeze of lemon juice and the finely
chopped parsley.
6. Serve the risotto in a large bowl, topped with the roasted vegetables, some
more chopped parsley, chopped pistachios, pomegranate seeds and
some fresh mint leaves.
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Herb and Garlic Vegetable Crumble
Crumble Topping
• 1 cup rolled oats
• ½ cup chickpea flour (see breads and pastries)
• 1/3 cup chopped walnuts
• 2 tbs hemp seeds
• 1 tsp garlic powder
• 1 tsp chopped rosemary
• Sea salt and ground black pepper, to taste
• ¼ cup plus 1-2 tablespoons olive oil
Filling
• 1 sweet potato, peeled + diced into 1-inch pieces
• 2 heaped cups cauliflower florets
• 2 carrots, cut into ½ inch pieces
• 2 shallots, peeled + sliced
• 2 tsp dijon mustard (see sauces)
• 2 tbsp + 1 ½ tsp olive oil
• sea salt and ground black pepper, to taste
• 1 sprig of sage (or thyme), leaves finely chopped
Directions:
1. Make the crumble topping: in a large bowl, whisk together the oats,
chickpea flour, walnuts, hemp seeds, garlic powder, rosemary, salt, and
pepper. Mix in ¼ cup plus 1 tablespoon of the olive oil with a fork until the
mixture resembles coarse crumbs. If the mixture seems dry, mix in the
remaining tbsp of oil. Cover the crumble topping and cool in fridge.
2. Preheat the oven to 375° F. Grease a 9-inch baking dish set it aside.
3. Prepare the filling. In a large bowl, toss together the sweet potato,
cauliflower, carrots, shallots, garlic, dijon mustard, olive oil, salt, pepper, and
sage. Toss vegetables to coat and transfer to the greased baking dish.
Grab the crumble topping from the refrigerator and evenly sprinkle it over
the vegetables. Bake the crumble for 40-45 minutes, until the topping is
browned and the vegetables are tender. If the topping is browning a little
too fast, cover the dish with a piece of foil. Serve warm.
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Vegan Pot Pie
• Olive oil • 4 garlic cloves minced

• 1 Russet potato diced • 4 cups homemade vegetable
• 4 carrots diced broth
• 2 celery stalks diced • ½ tsp ground sage, black
• 3 cups of broccoli florets pepper and thyme (each)
• ½ cup frozen peas • ½ cup coconut milk
• ½ cup frozen non-GMO corn • ¼ cup whole grain flour
• 1 onion diced • Whole grain pie crust
Directions:
1. Sauté onion and garlic until just softened. Add potato, carrots, celery, sage,
thyme, salt and pepper to pot. Add veggie broth and bring to a boil and
then simmer for 5 minutes. Add frozen broccoli, peas and corn and simmer
5 minutes more.
2. In a separate bowl whisk 1/4 cup flour into coconut milk until smooth. (It will
be thick.) Add to pot and stir to combine. Simmer 5 minutes more until stock
thickens. Season with salt and pepper to taste.
3. Divide veggie filling between 4, 18-ounce ramekin and allow to cool slightly.
4. Working with one ball of dough at a time, lightly flour the top of the dough
and a rolling pin, and roll into a circle about 1 ½ -2 inches wider than your
ramekin. Add more flour as you go to prevent sticking and press together
any cracked bits of dough.
5. Center crust over the top of the ramekin, allowing excess edges to hang.
Fold back over the excess edges of dough to form a crust. Using a fork,
gently press edges down. Poke holes in the center of the crust with a fork or
knife to allow steam to escape.
6. Repeat process with remaining balls of dough.
7. Place pot pies on a cookie sheet and bake until crust is golden brown.
8. Allow to cool slightly before serving.
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Cabbage-Lentil Enchiladas
• 1 Green Cabbage
• 3 cups lentils cooked and drained
• 1 medium onion, chopped
• 2 garlic cloves, sliced
• 1 small carrot, chopped
• ½ cup peas
• Enchilada sauce (see sauces)
• Toppings
• Sour cream
• Grated Cheese
Directions:
1. Sauté over medium heat the onion until translucent, add garlic and cook
for another minute, add carrots and cook until a bit soft. Add peas and
lentils and cook to heat through.
2. Fill a medium pot of water and bring it to a boil. Remove the outer layers of
the cabbage carefully, making sure they don’t break. Put them in the
boiling water until they become soft. Dry thoroughly.
3. Fill the Cabbage leaves with the lentil mixture and wrap it like a burrito. (The
lentil mixture can also be prepared in any other way you like). Place the
enchiladas in a baking dish, top with sauce and cheese and bake only unlit
cheese is melted.
4. Serve with a little bit of drizzled sour cream.
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Chickpea Ceviche

• 1 cucumber chopped
• ¼ purple onion
• 1 avocado diced
• Handful chopped cilantro
• 5 lime juices (give or take)
• Pepper
• Jalapeño, chopped (optional)
• Coconut aminos to taste.
Directions:
1. Combine all ingredients and mix well.

2. Refrigerate for about an hour to allow flavors to blend.
Butternut Squash and Spinach Lasagna

• 2 cups butternut squash pure(about half of squash)
• 1+1 cup ricotta cheese (see vegan substitutions for non dairy)
• ½ cup non dairy milk (or more, if needed)
• ¼ + 1/8 tsp salt
• ¼ tsp nutmeg
• 1 cup cooked spinach
• 2 ½ cup mozzarella cheese (see vegan substitutions for non dairy)
• 10 oz whole grain lasagna noodles, cooked
• ½ cup Vegan Parmesan cheese (on top)
• Italian seasoning
• Paprika
• Basil
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Directions:
1. Preheat oven at 375°

2. For the butternut squash filling, you will need to have pre-cooked butternut
squash pure. Using food processor, combine 2 cups of butternut squash
puree with 1 cup Ricotta cheese, milk, salt and nutmeg. Add more milk if
needed (to make the butternut squash filling very creamy). Mix very well.
3. For the spinach filling combine spinach, 1 cup Ricotta, 1 cup mozzarella,
garlic, salt and pepper.
4. Cook the lasagna noodles following instructions in the package.
5. Prepare a baking dish about 11 inches x 8.5 inches x 3 inches deep. Grease
the lasagna dish lightly with olive oil. Spread 1/3 of butternut squash filling
on the bottom of the dish. Sprinkle lightly with mozzarella cheese. Top with
cooked lasagna noodles without overlapping.
6. Spread half of spinach filling over the noodles. Top with cooked noodles.
Spread another layer (1/3) of butternut squash mixture. Top with cooked
noodles. Spread the remaining half of spinach filling over the noodles. Top
with the final layer of cooked noodles.
7. Spread a generous amount of butternut squash filling (the remaining 1/3
over this final layer of noodles, sprinkle with grated Parmesan and
mozzarella cheese (about 1/2 cup). Generously sprinkle the cheese with
Italian seasoning, paprika, basil.
8. Cover the baking dish with foil and bake for 30 min. Remove foil and bake
additional 10 minutes.
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Puff Pastry Wrapped Lentil Loaf
• 1 Cup cooked lentils

• 2½ Cups Home made Vegetable Broth
• ½ Cup Pecans, roughly chopped and toasted
• ½ Cup Walnuts, roughly chopped and toasted
• 3 Tablespoons Ground Flax or Ground Chia
• ⅓ Cup Warm Water
• Olive Oil
• 1 Medium Onion, chopped
• 2 Stalks of Celery, chopped
• 2 Medium Carrots, peeled and chopped
• 2 cups of Mushrooms, sliced
• 4 Cloves of Garlic, minced
• ½ tsp Sea Salt
• Several Grinds of Pepper
• 1 tsp Dried Thyme
• ¼ tsp Cayenne
• ¾ Cup Rolled Oats
• ½ Cup whole wheat flour
• 2 Sheets of Puff Pastry, (see Breads and Pastries)
• 2 Tbsp of Non-Dairy Milk (used to brush on the pastry)
Directions:
1. Preheat oven to 400F (200C).

2. To make the lentil filling add the lentils to a medium pot with its liquid and
take an immersion blender or potato masher and mash the lentils until
about two thirds of the lentils are mush. This lentil mush makes everything
hold together nicely.
3. In a small bowl mix the flax or chia with water and thicken. Flax will take
about 10 minutes whereas chia will thicken almost instantly.
4. In a large pot, sauté the onions, celery and carrots until they soften and
begin to brown, about 5 minutes. Add the mushrooms and continue to
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cook another 5 minutes until the mushrooms have shrunken and become
juicy. Add in the garlic, salt, pepper, thyme, and cayenne and sauté about
2 minutes more. Remove from heat.
5. In a large bowl, mix the lentils, toasted nuts, veggies, flax mixture, oats and
flour together, and set aside.
6. To weave the puff pastry, on a lightly floured surface roll out one of the puff
pastry sheets until you get a rectangle that is about 10 inches by 14 inches.
Transfer the pastry sheet to parchment paper.
7. Take half of the lentil mixture and form a loaf shape down the middle of the
puff pastry, leaving a bit of room at both ends. Pat the mixture into a firm
log. Cut strips down each side about 1 inch wide. Cut off the top two and
bottom corners and set aside. Now fold up the top flap over the end, then
take the top left strip and fold over the loaf. Take the top right strip and fold
that over, making an x. Do this all the way down the crisscrossing strips. Try
to keep the strips close together leaving only small gaps. Once you get
near the bottom, fold the bottom flap up, then finish crossing the last strips
tucking the ends into anywhere they look good.
8. You can use the set-aside corner pieces of pastry to cut little leaf shapes,
or whatever shape you like and tuck them into the weave. Repeat with the
remaining pastry and lentil mixture so you have two loaves. Brush the top
with non-dairy milk and move to a baking sheet.
9. Bake for about 40-45 minutes checking every now and then until it's all
golden brown
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Veggie Pot Pie with Crusty Potatoes
• Avocado oil
• 1 yellow onion chopped
• 1 ½ cup chopped carrots
• 1 ½ cup chopped cremini mushrooms
• 1 cup chopped leek
• 2 tbsp brown rice flour
• 1 cup plain almond milk
• 1 lb baby potatoes
• 1tbsp fresh thyme
• 1 cup chopped kale
• 1 cup frozen peas
• Sea Salt and Pepper
Directions:
1. Preheat oven at 425º and set aside 6 ovenproof ramekins.

2. Cook onions until translucent. Add garlic, carrots and mushrooms, cook for
about 5 minutes, add leeks and rice flour, stir until flour coats the
vegetables. Pour in stock and milk, stir well to prevent clumps add ¾ cup
chopped potatoes and thyme. Place a lid and bring to a boil. Cook until
potatoes are tender.
3. Remove lid and reduce heat to a medium; add kale, frozen peas, salt,
pepper and chickpeas, stir in to incorporate, cook for about 5 min until kale
softens. Divide the mixture into 6 ramekins.
4. Thinly slice potatoes for the “crust”. Layer potatoes slices over top each
ramekin. Brush with avocado oil. Bake for 30-40 minutes or until tops are
crispy and golden brown.
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Veggie-Potato Casserole
• 6 red potatoes
• 1 bunch Swiss chard
• 1 pound cremini mushrooms
• ½ a sweet onion
Sauce
• 1 ½ heads cauliflower
• ¾ cup raw cashews
• ¾ cup walnuts
• 1 ¾ cup homemade vegetable broth (for a creamier version use 1 cup
broth and ¾ cup plant milk)
• 1 tbsp crushed garlic
• ¾ cup fresh basil, packed
• Topping
• ¾ cup vegan Parmesan
Directions:
1. Soak your nuts for at least two hours to help the sauce get as creamy
consistency as possible.
2. Preheat oven to 400. Clean and cut cauliflower into large pieces. Boil in a
pot of water over high heat until very soft. While the cauliflower is cooking
clean and thinly slice potatoes, chard, mushrooms and onion. Set aside.
3. Once cauliflower is done, make sauce by placing all ingredients into a
blender. Blend until sauce is thick and creamy.
4. Layer your casserole in a 9x12 baking dish, it may look tall but it will shrink
when baked. Add about ¾ to 1 cup sauce on bottom of pan, 1/3 of the
potato slices, ½ of the mushrooms, onions, and chard, repeat this process
until done with ingredients and sprinkle with Parmesan.
5. Cover with foil and bake at 400 degrees for 35 minutes. Remove foil and
bake another 15-20 minutes or until browning on top. Allow to cool and set
before cutting and serving.
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Green Ceviche
• 1 pound fresh Pacific halibut or other firm-fleshed fish

• 1 tsp sea salt
• 2 ripe avocados, peeled and pitted
• ¾ cup green olives, sliced (optional)
• ¼ cup onion, very finely chopped
• ¼ cup fresh cilantro leaves
• 1 jalapeño, stemmed, seeded, and minced (optional)
• Baked tostadas or tortilla chips
Directions:
1. Chop fish into ½" cubes; place in medium bowl. Add salt and lime juice,
toss to coat. Marinate until the edges of the cubes begin to turn opaque,
tossing occasionally, about 30 minutes.
2. Dice avocados; add to bowl along with green olives, onion, cilantro, and
jalapeño. Add olive oil and season to taste.
3. Serve over tostadas or with tortilla chips for dipping.
Cilantro-Lime Shrimp
• 1 tbsp butter
• 1 medium onion, chopped
• 1 jalapeno, finely chopped
• ¼ tsp red pepper flakes
• ½ tsp oregano
• 1 lime, zest and juice
• ½ tsp salt
• ½ tsp black pepper
• 1 lb shrimp, split and deveined
• 2 tbsp chopped cilantro
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Directions:
1. Melt the butter and oil in a heavy skillet over medium-high heat. Add the
garlic, onion and jalapeno. Cook, stirring until the onion begins to wilt,
approximately 3 minutes.
2. Add the red pepper flakes and oregano. Continue cooking until the onion
becomes translucent, approximately 3 additional minutes.
3. Add the shrimp, zest and lime juice, salt and black pepper. Cook until the
shrimp are just opaque. Be careful not to overcook. Remove the pan from
the heat and stir in the cilantro.
Shrimp Ceviche
• 15 cocktail jumbo shrimps (pre-cooked)

• 1 mango, diced
• 1 orange, diced
• 1 avocado, diced
• ½ red onion, finely chopped
• 3 tbsp fresh cilantro
• 1 tsp ground garlic from garlic mill
Directions:
1. In a large bowl combine diced mango, orange, avocado, red onion, lime
juice, cilantro, and ground garlic, mix and set aside
2. Remove tails from shrimp and chop (optional)
3. Add shrimp to tropical mixture, mix and taste- adjust flavoring as needed.
When ready to serve, spoon mixture into mini cup and serve.
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Caper-Garlic Trout (or Salmon) with Lemon Butter Sauce
• 3 fillets of steel head trout or salmon

• 1 tbsp Italian herb seasoning (dried thyme, oregano, parsley, combined)
• Sea salt, to taste
• Olive oil
• 2 tbsp capers, drained
• 4 garlic cloves, diced
• 3 tbsp lemon juice, freshly squeezed
• 2 tbsp butter, softened
Directions:
1. Season the tops of fish fillets with Italian herb seasoning and salt with skins
on the bottom.
2. In a large skillet, heat oil on medium heat until heated but not smoking. 1
tbsp of olive oil is enough as fish will release its own oil. Add fish fillets, skin
side up, and cook for about 1.5 min on medium heat, making sure the oil
does not smoke. Turn the fillets over and cook for another 1.5 minutes on
medium-low heat (keeping oil from burning). Remove from heat, close the
pan with the lid, and let the fish sit for 5-10 minutes until flaky and cooked
through completely.
3. After the fish is cooked through carefully remove fillets to the plate,
separating it from the skin. Scrape the fish skin off the bottom of the pan,
making sure to leave the fish oil in the pan.
4. Add capers, garlic and lemon juice to the same pan with oil. Cook on
medium-low heat for 1 min, until garlic softens, remove from heat, add
butter to make the caper sauce, stirring, until butter melts and forms a
creamy mixture. Add fish back to the pan, spoon sauce over and serve.
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Citrus Salmon with Broccoli
• 1 lemon
• 2 tbsp butter
• 4 oz skinless salmon fillets
• Sea Salt and Ground black pepper
• 1 tbsp snipped fresh dill
• 1 lb broccoli, trimmed
• 4 cloves garlic, peeled and sliced
• Lemon slices and fresh dill (optional)
Directions:
1. Slice half a lemon into thin slices; set aside. Juice remaining half into a 1 cup
measure; add water to equal 1/2 cup. Stir in sugar. Set aside.
2. In a skillet heat butter over medium heat. Sprinkle salmon with salt and
pepper; add to skillet. Cook for 3 min or until bottom is golden; turn fillets.
Add lemon juice mixture. Top with snipped dill and lemon slices. Reduce
heat, cover and cook 5 min more or until fish flakes.
3. Quarter broccoli lengthwise into long spears; add to another skillet along
with garlic. Cook over medium heat for 10 min or until crisp-tender, turning
often. Serve both and pour pan juices over salmon. Serve with additional
lemon slices and fresh dill.
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Grilled Salmon with Avocado Salsa
• 2 lbs salmon, cut into 4 pieces

• 1 tbs olive oil
• 1 tsp salt
• 1 tsp ground coriander
• 1 tsp paprika powder
• 1 tsp onion powder
• 1 tsp black pepper
Salsa
• 1 avocado, peeled, seeded and sliced
• 1 small red onion, sliced
• 3 mild hot peppers, seeded and deveined, diced or sliced
• Juice from 2 limes
• 3 tbs olive oil
• 2 tbs finely chopped cilantro
• Salt to taste
Directions:
1. Mix the salt, coriander, cumin, paprika, onion and black pepper together,
rub the salmon fillets with olive oil and this seasoning mix, and refrigerate for
at least 30 minutes.
2. Pre-heat the grill.
3. Combine the avocado, onion, hot peppers, cilantro, lime juice, olive oil and
salt in a bowl and mix well, chill until ready to use.
4. Grill the salmon to desired doneness.
5. Serve the salmon topped with the avocado salsa, and with rice on the side.
Dinner: Poultry
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Turkey Meatball Stew
• Turkey ground meat

• 2 carrots cut into 2 inches dice
• 1 chopped celery stalk
• 1 potato cubed
• 1 zucchini cubed
• Home made vegetable broth
• Brown rice
• 1 Egg
• Italian Seasoning
Directions:
1. Place the ground meat in a big bowl with 2 tbsp raw rice, Italian seasoning,
salt, pepper and egg. Mix together. Form small balls and set aside.
2. In a big pot bring the home made broth to a boil and some water, once
boiling add the chopped vegetables and meat. Cook until everything is
cooked thoroughly.
3. Serve in a bowl with some rice.
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Chicken Pozole
• 2.2 lbs chicken breast (no skin)

• 500grs of precooked hominy corn
• ½ big white onion roughly chopped
• 3 dry guajillo chilies, seeded
• ½ tbsp ground cumin
• 1 peeled garlic clove
• Sea Salt and black pepper
Toppings (optional)
• Radishes chopped or sliced
• Lettuce thinly sliced
• Chopped onion
• Dry oregano
• Chili flakes
• Lime
• Non-GMO corn baked tostadas
Directions:
1. Rinse the Hominy corn. Cook them in a big pot until soft and popped open,
from 50-70 minutes.
2. In a different pot place 3 ½ quarts of water the chicken, garlic and onion.
Cook at medium heat for about an hour or until chicken is soft. Remove
onion, garlic and chicken from pot, shred the chicken and set aside. Save
the cooking water.
3. Boil 2 cups of water, put in a blender with the dried chilies (stem out and
seeded) cumin and the onion from the cooked chicken. Blend until they
are no more lumps. Add to the broth from the chicken along with the
shredded chicken and corn. Season with salt and pepper. Cook at low
heat for about an hour.
4. Serve hot with the toppings of choice.
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Chicken, Broccoli and Mushroom Stir Fry
• 1 lb boneless skinless chicken breast, cut into ¾" pieces

• 1 cup homemade chicken broth/stock
• ¼ cup honey
• ¼ cup coconut aminos
• ½ tbsp fresh ginger, peeled and grated
• 2 medium garlic cloves, grated
• 2 tsp sesame oil, optional
• 2 tbsp cooking oil, divided
• 1¼ lb broccoli (about 6 cups broccoli florets)
• 1 small onion, sliced
• ¾ lb (12 oz) white button mushrooms, sliced
Directions:
1. Trim chicken breast of any excess fat and pat dry with paper towels. In a
medium bowl, toss chicken breast with ¼ cup flour until evenly coated.
Remove chicken to a plate (leave remaining flour in the bowl, you'll use it
for the sauce)
2. To make the sauce: in the bowl with remaining flour used to coat the
chicken, add 1 cup chicken stock, ¼ cup honey, ¼ cup coconut aminos,
½ Tbsp grated ginger, 2 cloves grated garlic and 2 tsp sesame oil (if using)
and stir until smooth. Set aside.
3. Lay chicken in a baking sheet and bake at 375 until browned. Remove from
heat and set aside.
4. Sauté small broccoli florets, onions and sliced mushrooms to the pan and
stir-fry 4 minutes, or until mushrooms are softened and broccoli is crisp-
tender.
5. Stir the sauce again then pour it your hot vegetables. Bring to a boil over
medium heat, stirring constantly. Simmer 2 minutes or until sauce is
thickened then toss in chicken and cook another 30 seconds or until heated
through.
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Cashew-Squash Stew
• 1 cup brown rice

• 2 tbsp almond oil
• 2 cups of finely chopped yellow onions
• 1 tbsp grated fresh ginger
• 1 small serrano chilie finely chopped
• 3 garlic cloves finely chopped
• Sea salt
• 4 cups of homemade vegetable broth
• 2 ½ cup non-tomato puree (see sauces)
• ½ cup smooth cashew butter
• 1 medium acorn squash, peeled, seeded cut 1” thick crescents
• 3 cups black eyed peas
• 1 cooked chicken breast shredded (optional)
• 2 tbsp roasted cashews
Directions:
1. Sauté onions for about 15 minutes, add ginger, chili, garlic, salt and cumin,
cook 5 minutes more stirring occasionally. Add broth, non-tomato puree,
cashew butter, acorn squash and raw sugar.
2. Cook over medium heat, covered, until the squash is is tender (about 30
minutes).
3. Add the black-eyed peas and heat through. Transfer half the stew to a
small saucepan and add the chicken (if using) Sprinkle with cashews and
serve with rice.
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Chicken Stew with Butternut Squash and Quinoa
• 1 ½ lb. butternut squash, peeled, seeded & chopped into ½ inch pieces
• 3 ½ cups home made chicken broth
• 1 ½ lb. boneless, skinless chicken thighs
• 1 medium yellow onion, finely chopped
• ½ tsp sea salt
• 1 ½ tsp dried oregano
• 2/3 cup uncooked quinoa
• ¾ cup pitted and quartered kalamata olives
• Freshly ground black pepper, to taste
• ¼ cup minced fresh flat-leaf parsley
Directions:
1. Steam butternut squash until barely tender, 10 min. Remove half of the
squash and set aside. Steam the remaining squash until very tender, 5 min.
Mash this squash and set aside.
2. In a large saucepan bring the chicken broth to a simmer. Add chicken
thighs, cover, and cook until cooked through, about 15 min. Transfer to a
plate and allow to cool. Save broth.
3. Return the saucepan to the stove top and lower heat, cook onion, stirring
occasionally, until onion is starting to turn brown, 8 to 10 min. Add the salt,
garlic and oregano. Cook for 1 min.
4. Add to the saucepan, butternut squash pieces and mashed butternut
squash, stir to combine. Add in reserved chicken broth and quinoa. Bring to
a simmer, cover and cook until the quinoa turns translucent, about 15
minutes.
5. Shred the chicken with your fingers or a fork. Stir the chicken, olives and
pepper into the stew and simmer, uncovered, to heat, about 5 minutes. Stir
in parsley and serve.
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Cajun Chicken Pasta
•8 oz uncooked whole grain linguine

• 1 lb chicken breast strips
• 1-2 tsp Cajun seasoning (or to taste)
• 1 medium red bell pepper, thinly sliced
• 1 medium yellow bell pepper, thinly sliced
• 8 oz fresh mushrooms, sliced
• ½ red onion, sliced
• 1 cup home made chicken broth
• 1/3 cup skim milk
• 1 tbsp flour
• 3 tbsp light cream cheese
• fresh cracked pepper
• 2 scallions, chopped
• salt to taste
Directions:
1. In a small blender combining milk, flour and cream cheese. Set aside.
2. Season chicken generously with Cajun seasoning, garlic powder and salt.
3. Prepare pasta according to package directions.
4. Sauté half of the chicken until done, set aside and repeat with the
remaining chicken. Set aside
5. Add olive oil to the skillet and reduce to medium; add bell peppers, onions,
and garlic to skillet, sauté 3-4 minutes. Add mushrooms sauté 3-4 more
minutes or until vegetables are tender. Season with ¼ tsp salt, garlic powder
and fresh cracked pepper to taste.
6. Reduce heat to medium-low; add chicken broth and pour in cream stirring
about 2 minutes. Return chicken to skillet; adjust Cajun seasoning to taste,
cook another minute or two until hot, then add linguine; toss well to coat.
Top with chopped scallions.
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Chicken Piccata (Only on occasion)
• 2 skinless and boneless chicken breasts, butterflied and then cut in half
• Whole Grain all-purpose flour, for dredging
• 3 tbsp unsalted butter
• ⅓ cup fresh lemon juice
• ½ cup home made chicken stock
• ¼ cup brine capers (no vinegar), rinsed
• ⅓ cup fresh parsley, chopped
Directions:
1. Season chicken with salt and pepper. Dredge chicken in flour and shake
off excess. In a large skillet over medium high heat, melt 2 tablespoons of
butter and add 2 pieces of chicken and cook for 3 minutes. When chicken
is browned, flip and cook other side for 3 minutes. Remove and transfer to
plate. Add the other 2 pieces of chicken and brown both sides in same
manner. Remove pan from heat and add chicken to the plate.
2. Into the pan add the lemon juice, stock and capers. Return to stove and
bring to boil, scraping up brown bits from the pan for extra flavor. Check for
seasoning. Return all the chicken to the pan and simmer for 5 minutes.
Remove chicken to platter. Add remaining 2 tablespoons butter to sauce
and whisk vigorously. Pour sauce over chicken and garnish with parsley.
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Lemon-Dill Chicken
• 4 boneless, skinless chicken breasts, (1-1¼ pounds)

• Sea Salt & freshly ground pepper
• 3 tsp extra-virgin olive oil, divided
• ¼ cup finely chopped onion
• 1 cup homemade chicken broth
• 2 tsp whole grain flour
• 2 tbsp chopped fresh dill, divided
Directions:
1. Season chicken breasts on both sides with salt and pepper. Add the
chicken and sear until well browned on both sides, about 3 minutes per
side. Transfer chicken to a plate and tent with foil.
2. Reduce heat to medium. Sauté onion and garlic and cook, stirring, for 1
minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring
cup and add to pan. Cook, whisking, until slightly thickened, about 3
minutes.
3. Return the chicken and any accumulated juices to the pan; reduce heat
to low and simmer until the chicken is cooked through, about 4 minutes.
Transfer the chicken to a warmed platter. Season sauce and spoon over
the chicken. Garnish with the remaining chopped fresh dill.
Chicken, Mushroom and Spinach Lasagna
• 2½ Tbsp. olive oil

• 1 cup chopped onion
• 2 Tbsp. minced garlic
• 8 oz. white mushrooms, thinly sliced
• 1 tsp. dried basil
• 1 tsp. dried oregano
• ½ tsp. red pepper flakes
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• 1½ tsp. sea salt, divided
• 1 (6 oz.) bag fresh baby spinach
• 2 cups shredded cooked chicken
• 2½ cups home-made chicken stock
• 1½ cups milk
• ¼ tsp. Nutmeg
• ½ cup Vegan Parmesan cheese
• 8 whole grain lasagna noodles
• 1¼ cups shredded mozzarella cheese
Directions:
1. Preheat the oven to 375 degrees F.

2. Heat a large sauté pan over medium heat. When hot, add oil and then the
onion, garlic, mushrooms, basil, oregano, red pepper flakes, and ½
teaspoon of salt. Sauté for 5 minutes or until the mushrooms soften. Make
sure all the liquid has evaporated from the mushrooms.
3. Stir in spinach and cook until the spinach wilts. Then remove the pan from
the heat and stir in the cooked chicken. Set aside.
4. In a small saucepan, combine the chicken broth, milk, nutmeg, and
remaining 1 teaspoon of salt. Bring to a slow simmer over medium heat.
Once the mixture starts to bubble up around the edges, gradually whisk in
the flour and let simmer until thickened, about 5 minutes. Stir in Parmesan
cheese and then remove from heat.
5. Pour ½ cup sauce into bottom of 10X10 square baking dish, top with 2
noodles, 1 cup chicken mixture, 1 cup sauce, and ¼ cup mozzarella,
making sure noodles are covered with sauce. You can even press them
down lightly. Repeat 3 more layers with noodles, chicken, sauce, and
cheese. Last layer will have slightly more sauce and remaining cheese on
top.
6. Cover baking dish and bake for 25 minutes. Uncover and bake for 15
minutes longer. If desired, broil for 2-3 minutes for golden brown top. Let
stand 5-8 minutes before serving.
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Chicken Enchiladas
• Non-GMO corn tortillas (see breads and pastries)

• Shredded Chicken
• Enchilada Sauce (see sauces)
• Mozzarella cheese or vegan option
• Chopped Lettuce
• Sour cream
• Radishes (optional)
Directions:
1. Warm the tortillas. Fill them with shredded Chicken and make the
enchilada. Place them in a baking dish.
2. Pour the enchilada sauce and cheese in the oven to warm up and melt
the cheese.
3. Top with lettuce, sour cream and radishes.
Dinner: Meats
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Homemade Sausages
Mild country sausage

• Ground meat of choice
• ½ tsp sea salt
• 1/8 tsp red pepper flakes
Sage Breakfast Sausage
• 1 tsp dried sage, powdered, OR 2 teaspoon fresh sage, minced very fine
• ½ tsp sea salt and ground black pepper each
• 1 pinch red pepper flakes
• 1 pinch ground cloves
• ½ tbsp raw cane sugar OR stevia (optional)
Italian sausage
• ½ tsp sea salt
• ½ tsp ground black pepper
• 1 tsp whole fennel seed
• ½ tsp red pepper flakes
Mexican Chorizo
• ½ tsp sea salt
• 2 tbsp chili powder (just dried red peppers, no salt and other spices)
• 1 tbsp paprika
• 1 tsp dried oregano
• ½ tsp garlic powder OR a finely minced clove of fresh garlic
• ½ tsp ground cinnamon
• ¼ tsp ground cumin
• ¼ tsp ground cloves
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Directions:
1. Choose the sausage you want.

2. Put your ground meat in a large bowl and stir in the seasonings with a strong
spoon or wash your hands to mush it around until everything is mixed. Test
the flavor by cooking up a teaspoon of the mixture and tasting it, and then
adding more to the raw mixture if you want to.
3. You can cook loose just the way it is or use your hands to shape it into balls,
patties, or thin logs that you can freeze for later.
4. If you won't be cooking immediately, or refrigerating for the next day, freeze
it right away. Pack your raw sausage into patties to thaw faster and freeze
in an airtight container.
5. You can stuff loose sausage into casings, real intestines or cellulose casings
to make one long sausage or a series of links. Use a cookie press with the
éclair tip attached to squeeze the sausage out into the casing.
Butternut Squash Pasta with Italian Sausage and fresh Spinach
• 12 oz cubed butternut squash (about 1 inch pieces)

• 1 pound whole grain pasta of choice
• 1 pound fresh spinach leaves
• 1 shallot, diced
• ¼ tsp crushed red pepper flakes
• ¼ tsp dried sage
• 1 pound Italian sausage (see recipe) (optional you can also use
vegetarian sausage)
• 2 tbsp vegan Parmesan cheese
• ½ tsp salt
• ¼ tsp pepper
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Directions:
1. Boil water in a large pot and cook butternut squash until soft. Remove
from water and puree in food processor or blender.
2. Cook pasta in the water according to package directions, reserving 1
cup of pasta water for sauce.
3. In a large skillet, sauté sausage, when cooked and broken into small
pieces, remove from pan and set aside.
4. Sauté the garlic, shallots and crushed red pepper until golden. Add
spinach to and begin to wilt.
5. While the spinach wilts, add butternut squash, sage, and salt & pepper to
the skillet. Loosen sauce with pasta water (½ cup at a time) and stir in
cheese.
Stuffed Peppers
3 large bell peppers, cut in half lengthwise and cored

2 tsp avocado oil
1 lb grass fed beef
1 cup chopped red onion
1 cup chopped white or cremini mushrooms
1 tbsp ground cumin
1 tbsp chili powder
½ tsp ground chipotle chili
½ tsp sea salt
¼ tsp cinnamon
½ cup non-tomato puree (see sauces)
4 ounces shredded cheese
chopped fresh cilantro leaves for garnish, optional
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Directions:
1. Place the peppers, in the oven. Add 1 cup water to the baking dish. Cover
with a layer aluminum foil cook until soften. Carefully remove cover, drain
off water and turn the peppers cut-side up in the baking dish.
2. Meanwhile, cook beef, crumbling with a wooden spoon until the meat is
browned, about 5 minutes. Add onion and mushrooms and cook, stirring
often, until the mixture is browning along the edge of the pan and the
vegetables are softened, 4 to 6 minutes. Stir in cumin, chili powder, chipotle,
salt and cinnamon and cook until fragrant, about 30 seconds. Remove
from heat and stir in non-tomato puree.
3. Fill the peppers with the meat mixture (about ½ cup per pepper half). Top
with cheese, dividing evenly. Return peppers in the baking dish, uncovered
until the cheese is melted and the peppers are tender. Serve warm with
cilantro on top if desired.
DESSERTS
• Remember these are meant as an indulgent, not to have every day.

D Desserts
Watermelon Lime Sorbet
• 1 cup water
• ½ to 1 cup sweetener depending on watermelon sweetness
• 8 cups cubed fresh watermelon
• 1/3 cup lime juice
Directions:
1. Place water and sugar in a saucepan over medium heat. Bring to a boil
and cook until sugar is completely dissolved to create a syrup. Remove
from heat and allow to cool.
2. In a food processor or blender, mix together watermelon cubes, syrup and
lime juice. Blend until smooth. Add to an ice cream machine and freeze
according to directions. Serve immediately as soft serve sorbet or freeze in
an airtight container and remove a few minutes prior to serving to let soften
for scooping.
Strawberry- Orange Sorbet

• 4 cups strawberries, hulled and sliced
• 1 cup water
• 1 cup fresh orange juice plus the zest
• ½ cup sweetener
Directions:
1. In a saucepan, place the sweetener, orange juice and water and bring it
to a boil. Let it boil until sweetener dissolves, about 3 minutes.
2. Add the strawberries and the orange zest and let the mixture boil for 8 to 10
minutes. Using a hand blender (regular blender works fine just do it in small
badges) Puree the mixture and then pass it through a fine mesh strainer. Let
it come to room temperature and place in the refrigerator to chill. Pour the
mixture into an ice cream maker and freeze according to manufacturer's
instructions.
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Chocolate Ice Cream
• 4 bananas, just slightly overripe

• 2 tbsp creamy almond butter (optional)
• 2 tsp cocoa powder
Directions:
1. DO NOT FREEZE THE WHOLE BANANA, you’ll have a heck of a time blending
it.
2. Peel the bananas and slice them up into 1/4 to 1/2 inch thick disks. Place
the banana slices in the freezer for about an hour or until they are frozen
solid.
3. Put the frozen slices in a food processor and pulse. When the bananas turn
into a frozen mush, at this point, start scraping the sides down. You could
add a dash of milk since the liquid will help the blending.
4. When the bananas look like whipped ice cream, you can add almond
butter and/or cocoa powder, chocolate chips, toffee, raspberries,
anything goes!
5. Straight out of the food processor, the ice cream is like soft serve. You can
also freeze it for a firmer texture. When removing from the freezer just give
it a minute or two to soften up.
Strawberry-Banana Ice Cream
• 2 bananas, sliced and frozen

• ½ cup strawberries, frozen
• 2 tbsp heavy cream
• ½ tsp vanilla
Directions:
1. Place all the ingredients in a food processor and blend until smooth. The
consistency should be like soft serve ice cream.
2. Transfer to a freezer-safe container large enough to hold 2 cups and freeze
for at least 3 hours.
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Pineapple Frozen Yogurt
• Fresh Pineapple
• 1 single serving (5.3oz) yogurt
• 2-3 tbsp Honey
Directions:
1. Slice Pineapple in half and score flesh with a knife. Remove flesh cubes
using spoon and place into blender.
2. Add honey and yogurt to blender and blend until smooth and creamy.
Honey amount will depend on the sweetness of your pineapple.
3. Pour into a loaf pan and freeze for 1 hour.
4. Mix the yogurt and return to freezer. Repeat this for 3 more hours.
5. Serve from loaf pan or transfer to hollow pineapple shell for serving.
Chocolate chip Cookie Dough Ice Cream
For the Cookie Dough:

• 2 tbsp blanched almond flour
• 1 tbsp coconut flour
• ¼ cup unsweetened almond butter
• 3 tbsp coconut sugar or maple sugar
• 2 tbsp coconut oil refined*, solid
• generous pinch sea salt
• 3-4 tbsp homemade chocolate chunks
1. Stir all ingredients in a bowl until creamy refrigerate or freeze before

cutting or breaking into small squares to stir into ice cream
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For the ice cream:
• 1 cup medjool dates packed tightly, pitted. Soften by soaking in hot water
if too dry before adding
• 2 cups coconut cream chilled for at least 24 hours
• 2 medium ripe but not overripe, bananas, cut into pieces and frozen for at
least 2 hours ahead of time
• 2 tbsp smooth almond butter
Directions:
1. For the cookie dough: Using a whisk or electric hand mixer cream together
the almond butter, coconut oil, coconut sugar, vanilla and salt, then stir in
both flours until smooth.
2. Gently stir in the chocolate, then chill in the freezer until it firms up before
cutting or breaking into small squares/chunks to stir into ice cream.
3. For the Ice Cream: Add all ingredients (not the cookie dough) to a high-
speed blender or food processor and blend on high speed until thick and
creamy, scraping the sides as needed.
4. Once creamy, line a medium loaf pan with parchment paper (parchment
is optional) and pour in all the coconut cream mixture. Gently drop in
pieces of the chilled cookie dough, then gently fold them into the ice
cream with a spoon.
5. Cover tightly with plastic wrap and freeze for 2 hours, then gently stir,
scraping the sides a bit, re-cover, and return to the freezer until solid or at
the desired consistency. Once left in the freezer, the ice cream will harden,
so it will need to sit at room temp for 10 minutes or so before scooping.
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Sweet Potato Bites with Avocado
• 2 tbsp extra-virgin olive oil

• 2 sweet potatoes, scrubbed clean, peels on
• 1 ¼ tsp sea salt, divided
• ¾ tsp black pepper
• 2 medium avocados, peeled, pitted, and diced
• 3 tbsp chopped cilantro
Directions:
1. Preheat oven to 400 degrees F.

2. If necessary, move the racks to the upper and lower thirds of the oven.
Increase the oven temperature to 425 degrees F. Line two rimmed baking
sheets with foil. Brush sheets with 1/2 tablespoon olive oil each. With a
mandolin or very sharp knife, slice the sweet potatoes into 1/2- to 1/4-inch
slices. Arrange the slices in a single layer on the oiled baking sheets, then
brush tops with the remaining 1 tablespoon olive oil. Sprinkle with 1
teaspoon salt and black pepper. Bake for 20 to 25 minutes, until golden
brown underneath, rotating the pans 180 degrees and changing their
positions on the upper/lower racks halfway through. Remove the pans from
the oven, flip the slices over, then roast for an additional 8 to 11 minutes,
until golden on top.
3. Meanwhile, in a small bowl, combine the avocado, lime juice, remaining ¼
teaspoon salt, and smoked paprika. Mash lightly with a fork, leaving the
mixture slightly chunky. Set aside.
4. Transfer the baked sweet potato slices to a serving plate. Top each with a
dollop of the avocado mixture and cilantro. Serve warm or at room
temperature.
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Chocolate Chunks
• 2 tbsp coconut oil, softened
• 2 tbsp cocoa powder
• ½ tsp maple syrup or honey
Directions:
1. In a small bowl, combine all three ingredients and mix until well combined.
Taste the mixture, and adjust sweetness, to taste.
2. Transfer the chocolate mixture to a dish lined with parchment paper, and
smooth with a spatula.
3. Place in the freezer to set for 20 minutes, then use a knife to cut into bite-
sized chunks.
4. Serve directly from the freezer.
5. You can also make them into chips by purring the soft mixture into a Ziploc
bag, cutting a small hole in the corner and squeezing the chips into a
baking sheet or plate before putting them in the freezer.
Oatmeal-Banana-Raisins Cookies
• 3 bananas, very ripe, mashed
• 1⁄3 unsweetened applesauce (see sauces)
• 2 cups whole grain oatmeal
• 1⁄4 cup nondairy milk
• 1⁄2 cup raisins or any other dried
• 1 tsp alcohol free vanilla
• 1 tsp cinnamon
Directions:
1. Mash bananas and mix with all ingredients.

2. Drop in rounded tablespoons on parchment paper covered cookie sheet.
3. Bake at 350° for 15-20 minutes, until they hold together and begin to brown.
Store in airtight container.
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Vegan Cheesecake
Crust
• 1 cup packed pitted dates
• 1 cup raw walnuts
Filling
• 1 ½ cups raw cashews, soaked
• 1 large lemon, juiced (scant 1/4 cup)
• 1/3 cup coconut oil, melted
• ½ cup + 2 Tbsp coconut milk
• ½ cup agave nectar or maple syrup (or honey if not vegan)
• Flavor add-ins (optional)
• 2 tbsp natural almond butter
• ¼ cup wild blueberries (fresh or frozen)
• 3 tbsp homemade caramel
Directions:
1. Add dates to a food processor and blend until small bits remain and it forms
into a ball. Remove and set aside.
2. Next add nuts and process into a meal. Then add dates back in and blend
until a loose dough forms, it should stick together when you squeeze a bit
between your fingers. If it's too dry, add a few more dates through the spout
while processing. If too wet, add more almond or walnut meal.
3. Lightly grease a standard, 12 slot muffin tin. To make removing the
cheesecakes easier, cut strips of parchment paper and lay them in the
slots. This creates little tabs that makes removing them easier.
4. Next scoop in heaping 1 Tbsp amounts of crust and press with fingers. To
pack it down, use a small glass or the back of a spoon to compact it and
really press it down. If it sticks, separate the crust and the glass with a small
piece of parchment. Set in freezer to firm up.
5. Add all filling ingredients to a blender and mix until very smooth. If it won't
come together, add a touch more lemon juice or agave or a splash more
coconut milk liquid as the liquid should help it blend better. Taste and adjust
seasonings as needed.
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6. If adding almond butter, add to the blender and mix until thoroughly
combined. If flavoring with blueberry or caramel, wait and swirl on top of
plain cheesecakes (optional).
7. Divide filling evenly among the muffin tins. Tap a few times to release any
air bubbles, then cover with plastic wrap and freeze until hard, about 4-6
hours.
8. Once set, remove by tugging on the tabs or loosening them with a butter
knife. They should pop right out. Keep in the freezer for up to 1-2 weeks.
9. Optional: You can set them out for 10 minutes before serving to soften, but
I liked them frozen as well.
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Kalinti: Moroccan egg tart
• 2 scant cups chickpea flour (see breads and pastries)

• 2 tsp baking powder (optional)
• 1 tsp salt
• 1 tsp ground cumin (optional)
• ¼ tsp cayenne or black pepper
• 2 ½ cups water
• ½ cup milk (or water)
• 1/3 cup vegetable oil (half olive oil, if desired)
• 2 eggs, lightly beaten
Directions:
1. Combine the dry ingredients in a mixing bowl. Gradually whisk in the water
and milk, stirring constantly to ensure the batter is smooth and without
lumps. Whisk in the eggs and oil.
2. The kalinti batter will be thin. Set it aside to rest while the oven heats.
3. Preheat your oven to 375°F. Generously oil a large (10" or 11") round, shallow
baking dish. (You can opt to use a square or small rectangular baking dish
instead.)
4. Lightly whisk the batter again and pour into the prepared pan. Place in the
oven and bake for 45 minutes or longer, until well-colored and set.
5. Note that some burnt or darkened areas on the top of the kalinti are
desirable. You can pop the baked kalinti under a broiler for a minute to
darken the top more if you like.
6. Serve slices of kalinti in bread or on a plate while still warm. Cumin, salt and
harissa should be offered on the side as condiments.
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Avocado Brownies
• 1 large avocado
• ½ cup unsweetened applesauce
• ½ cup maple syrup
• 3 large eggs
• ½ cup coconut flour
• ½ cup unsweetened cocoa powder
• ¼ tsp sea salt
• 1 tsp baking soda
Directions:
1. Preheat oven to 350 degrees F.

2. In a blender or food processor combine avocado, applesauce, maple
syrup and vanilla.
3. Add these ingredients to a large bowl and whisk in eggs. Add in coconut
flour, cocoa powder, sea salt and baking soda and stir until well-combined.
4. Grease an 8x8 inch baking dish with coconut oil and add batter.
5. Place in oven to bake for 25 minutes (slightly less for fudgier brownies or
slightly longer for more cake-like brownies). Allow to cool for 20 minutes
before cutting into 16 brownies.
6. Keep them on the counter in an airtight container at room-temperature for
up to 2 days or for a longer shelf-life store in the fridge or freezer.
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Corn Bread
• 1 cup unbleached whole grain all-purpose flour

• ¾ cups NON-GMO yellow corn meal
• 1 ½ tbsp baking powder
• ¼ tsp sea salt
• 2 egg whites
• 1 egg
• ½ cup oil
• 1 cup light sour cream or plain non-fat Greek yogurt
• 1 ½ cup non-gmo corn, drained
• ¼ cup skim milk
Directions:
1. Preheat oven to 375°. Oil an 8″ x 8″ pan.

2. Beat eggs until blended. Add the oil, sour cream, milk, and salt to the eggs
and whisk until blended. Add the corn and stir.
3. Then add the flour, corn meal, sugar and baking powder and blend until
mixed.
4. Bake for about 35 minutes or until your toothpick comes out clean.
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Chocolate Chip Zucchini Bread
• 1½ cups whole wheat flour

• ½ tsp baking soda
• ½ tsp sea salt
• ½ tsp ground nutmeg
• ½ cup raw honey
• ½ cup unsweetened applesauce
• ⅓ cup coconut oil, melted
• 1 egg
• 1¼ cup grated zucchini (about 1½ zucchinis)
• ¾ cup dark chocolate chips (homemade or look for naturally sweetened)
• ⅓ cup chopped walnuts
Directions:
1. Preheat oven to 350 degrees.

2. Prepare an 8x4 loaf pan by greasing the bottom and sides (you can grease
with coconut oil or butter) Lightly dust with flour and shake out excess flour.
3. In a medium bowl, add flour, baking powder, baking soda, salt, ground
cinnamon, and ground nutmeg. Whisk together.
4. In a large bowl, add honey, unsweetened applesauce, coconut oil, egg,
and vanilla extract. Whisk together until smooth.
5. Slowly add the dry ingredients to the wet ingredients until everything is
combined.
6. Fold in the zucchini, chocolate chip, and walnuts.
7. Add the batter to prepared loaf pan. Bake for 45-50 minutes, or until a
toothpick comes out clean.
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Vegan Strawberry Muffins
•1 cup almond milk

• 1 tsp lime juice
• 2 cups oat flour
• 2½ tsp baking powder
• ¼ tsp baking soda
• ½ tsp salt
• ½ cup + 2 tablespoons raw cane sugar
• ¼ cup + 2 tbsp oil
• zest of 1 lemon
• 1-1½ cups fresh strawberries, sliced thin
Directions:
1. Preheat the oven to 375F.

2. In a small bowl combine milk and lime juice. Set aside to allow milk to
curdle.
3. In a larger bowl combine flour, baking powder, baking soda and salt. Set
aside.
4. Mix together sugar, oil, lemon zest, and vanilla extract. Add milk/lime juice
mixture and stir to combine. Stir in the dry ingredients until well incorporated.
Be careful not to over-mix, a few lumps are okay. Fold in the strawberries.
5. Spoon into muffin tins, filling each cup about ¾ full. Bake for 20-25 minutes
until a knife inserted in the middle comes out clean.
6. Remove from heat and allow muffins to cool before removing from pan.
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Sweet Potato Banana Bites
• ½ cup cooked, mashed sweet potato (approx. 1 medium)

• ½ cup mashed banana (approx. 1 medium)
• ¼ cup nut butter
• 2 eggs
• cinnamon, to taste
• Optional mix-ins: dark chocolate chips, fruit, chia seeds, etc.
Directions:
1. Smash the sweet potato and banana together in a small bowl.

2. Add the peanut butter, eggs and cinnamon & mix well.
3. Stir in any additional mix-ins and spoon into greased mini muffin tins.
4. Bake at 375 degrees for 18 minutes.
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Butternut Squash Muffins
• 14 oz butternut squash, seeded and roughly chopped

• 1 ¼ cups raw cane sugar
• 4 eggs
• pinch of salt
• 2 ½ cups whole grain all-purpose flour, unshifted
• handful of chopped walnuts
Frosting
• 1 clementine, zested
• 1 lemon, zested
• ½ lemon, juiced
• ½ cup sour cream or Greek yogurt
• 2 tbsp icing sugar (see replacements)
• 1 vanilla bean, split lengthwise and seeds scraped out or ½ tsp alcohol
free vanilla extract
Directions:
1. Preheat the oven to 350F. In a food processor, buzz the butternut squash
until finely chopped. Add the sugar and eggs. Buzz in a pinch of salt, the
flour, baking powder, cinnamon and olive oil and mix until well beaten.
Scrape the sides if needed and mix only until everything is well combined.
2. Fill a regular sized muffin tin lined with paper cups until each cup is just over
¾ full. Cook 20–25 minutes until a toothpick comes out clean. Allow muffins
to cool on a wire rack.
3. For the frosting: Place the zest and lemon juice in a bowl. Add the sour
cream (or yogurt), the sifted icing sugar and vanilla and mix well. Taste, and
adjust the sweet and sour accordingly. Keep in the fridge until ready to top
the muffins. If you like, sprinkle the topped muffins with a little more orange
zest.
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Butternut Squash Bread
• 1 tsp baking soda

• ½ tsp sea salt
• ½ tsp ground cinnamon
• ½ tsp ground cloves
• ½ tsp ground nutmeg
• ½ tsp ground allspice
• ¼ tsp ground ginger
• 1 cup butternut squash puree (see sauces)
• 1 cup granulated raw cane sugar
• ½ cup vegetable oil
• 2 large eggs beaten
• ¼ cup water
• ½ cup toasted chopped walnuts or pecans (or your favorite nuts)
Directions:
1. Preheat oven to 350°F. Place oven rack in center of oven. Generously

grease a 9x5-inch loaf pans. In a medium bowl, sift together the flour,
baking soda, salt, cinnamon, cloves, nutmeg, allspice, and ginger; set
aside.
2. In a large bowl, combine butternut squash puree, sugar, vegetable oil,
eggs, and water until well blended. Add the flour mixture and stir until just
blended. Lightly stir in the chopped nuts.
3. Pour batter into prepared loaf pan and bake 50 to 60 minutes or until a
toothpick inserted in the center comes out clean.
4. Remove from oven and cool on a wire rack 10 minutes; remove from pan.
Cool completely before slicing.
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Birthday Cake
• Unsalted butter and whole wheat flour for the pans

• 1 cup whole wheat flour
• ½ tsp baking powder, baking soda and cinnamon each
• ⅛ tsp sea salt
• 1 medium ripe banana
• ⅓ cup homemade applesauce (see sauces)
• ¼ cup milk (you can also use non-diary milk)
• ¼ cup pure maple syrup
• 1 large egg
• 1 tsp vanilla extract
Purple Frosting
• ¼ cup water
• 1 cup heavy whipping cream
Directions:
1. Preheat oven to 350º F. Butter the cake pans and lightly dust with whole
wheat flour, tapping out the excess. (use two 4½-inch pans, 6-inch pan or
make cupcakes.)
2. In a large bowl, whisk together the whole wheat flour, baking powder,
baking soda, cinnamon, and salt. Set aside.
3. Place banana, applesauce, milk, and maple syrup in a blender and
blend until smooth. Pour into a medium bowl and whisk in the egg and
vanilla.
4. Pour the wet ingredients to the dry and mix with a rubber spatula or spoon
until just combined. Be careful not to over mix; it's ok if there are a few bits
of flour still visible in the batter.
5. Pour batter into the prepared cake pans. Pans should be just over half full.
Bake for about 20-23 minutes, until a toothpick inserted into the center of
the cake comes out clean. (Cupcakes will bake for about 14-16 minutes.)
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6. Let cakes cool in the pans for 10 minutes. Then, gently run a knife around
the edges and carefully transfer to wire racks to cool completely before
frosting.
7. For the frosting place frozen blueberries and water in a small saucepan.
Heat over medium-low heat, stirring often, until blueberries soften and burst,
about 8 minutes. Set aside to cool slightly.
8. Transfer blueberry mixture to a blender and blend until smooth, scraping
down the sides of the blender as needed. Place in a bowl to cool
completely.
9. Using an electric mixer, beat the heavy whipping cream until it is the
consistency of whipped cream. Gently fold in the blueberry mixture. Frost
cake as desired.
10. To frost a double layer cake, first add a spoonful of frosting to the top of the
bottom layer. Place the second cake layer on top. Using an offset spatula,
spread frosting over the top of the cake and then down the sides.
11. *If you plan to make the purple whipped cream frosting, you will want to
get started on it ahead of time as the blueberry mixture needs to cool
completely before being mixed into the whipped cream.
D
Almond Honey Cake with Berries
• ¼ cup olive oil plus additional for greasing pan

• 1 ¾ cup almond flour plus some for dusting pan
• 1/3 cup potato starch
• ½ tsp sea salt
• 1 ½ cup raw sugar divided
• 2/3 cup honey divided
• Zest and juice of 2 lemons
• 4 large eggs separated plus 2 egg whites
• ½ tsp vanilla extract
• ¼ tsp almond extract
• berries for topping
Directions:
1. Preheat oven to 325 degrees F. Place oven rack in bottom 1/3 of oven.
2. Brush bottom and sides of 9 inch spring form with olive oil and line bottom
with parchment paper. Brush parchment with more olive oil and dust with
almond flour.
3. Mix together almond flour, potato starch and salt in a bowl.
4. In mixer combine ½ cup of raw sugar, 1/3 cup honey, lemon zest, 4 egg
yolks, vanilla and almond extract and olive oil. Beat on medium speed until
smooth and creamy, about 3 minutes.
5. Beat in almond flour mixture until just incorporated.
6. In another bowl, beat the egg whites until foamy. Gradually beat in ½ cup
raw sugar, until glossy peaks form. About 3 minutes. Gently fold the egg
white into the cake batter. Pour batter into prepared pan.
7. Bake until cake is golden brown and springs back when lightly touched.
About 50-55 minutes. Allow to cool completely.
8. Remove from pan/ Run a knife around the edge first to loosen it from pan.
9. Honey Syrup Mix together ½ cup raw sugar, 1/3 cup honey, juice from two
lemons and 1 cup water. Bring to a simmer over high heat and simmer until
reduced over medium heat. Should take about 20 minutes and become
syrupy. Brush part of the syrup mixture over the top of the cake. Top with
berries and drizzle with more honey mixture (may not use all of it)
D
Chocolate Cake
• 3 bananas, ripe
• ½ cup plain Greek yogurt
• 1/3 cup honey
• 1 tsp vanilla
• 1 egg
• 1 ½ cups whole grain flour
• 1/3 cup cocoa powder
• 1 ½ tsp baking soda
• ½ cup chocolate chunks (see chocolate recipe)
Directions:
1. Preheat oven at 350ºF. Lightly oil an 8 inch square pan

2. In a blender, combine the bananas, Greek yogurt, honey, vanilla, and
almond butter. Blend until smooth, 1-2 minutes.
3. Pour the blended mixture into a mixing bowl. Add the egg and mix in.
4. Add the flour, cocoa powder, and baking soda, mix until incorporated.
5. Add the ½ cup of chocolate chunks, mix.
6. Pour the cake into the prepared pan. Sprinkle addition chocolate chunks
if desired.
7. Bake for 27-35 minutes or until a toothpick inserted in the center comes
out clean.
D
Swedish Apple Pie
• 4 cups firm baking apples, peeled, cored and chopped to ¼" chunks
(about 4 medium apples)
• ¾ teaspoon ground cardamom
Topping
• 9 tbsp coconut oil, melted
• ½ cup raw sugar
• ¼ cup maple syrup
• 1 ½ tbsp vanilla extract
• 1 ¼ cups rolled oats
• ¾ cup + 1 ½ tablespoons oat flour
• ½ tsp baking powder
• ¼ tsp sea salt
Directions:
1. Preheat the oven to 350°F and grease a 9" pie pan.

2. In a large mixing bowl, stir together the apple chunks, cinnamon,
cardamom and sugar.
3. In another large mixing bowl, stir together the melted coconut oil, sugar,
maple syrup and vanilla extract. Add the oats, oat flour, baking powder
and salt and stir just until combined.
4. Spread the apples evenly over the bottom of the prepared pie pan. Spread
the topping over the apples.
5. Bake for 40-45 minutes or until the apples are bubbly and the topping is firm.
6. Serve warm, room temperature or cold. Cover and store at room
temperature for up to 2 days. Refrigerate after that.

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What are the main sections covered in the recipes compilation?

What are the main sections covered in the recipes compilation?

What ingredients are suggested as replacements for common pantry items?

What ingredients are suggested as replacements for common pantry items?

INDEX

Red Onion Salad Dressing

• 1 medium red onion

Lemony Salad Dressing

Creamy Cilantro Lime Dressing

• 1 cup of cilantro leaves (no stems)

Creamy Greek Salad Dressing

Combine all ingredients in a pint jar and shake well.

• 2/3 cup water

Honey Poppy Seed

• 2 tsp black poppy seeds

*Whisk everything together.

*Blend everything together.

*Blend everything together.

Mayonnaise without Vinegar

Vinegar-Free Mayonnaise Recipe

• ½ tsp dry mustard

Vinegar Free Mustard

Hemp Seed Pesto

Cauliflower Bechamel Sauce

• ¾ cup milk (your choice of milk)

1. In a medium saucepan add cauliflower florets, milk, garlic, salt and

Creamy Cauliflower Sauce

• 8 large cloves garlic minced

•2 ¼ cups vegetable broth or a combination of broth and non-dairy milk

Combine all ingredients in a medium-sized saucepan. Cook, stirring, over

Arabic Garlic Sauce

•3 ½ cups avocado oil chilled

Sweet and Sour Thai Sauce

Red Thai Curry Paste

1. Place all ingredients in a food processor or blender and process well to

Thai Green Curry Paste

•1 stalk of lemongrass minced (or 3 Tbsp. prepared frozen)

Tomatoless red Salsa

•1 tbsp olive oil

Chipotle in adobo sauce

•½ onion finely chopped

Sriracha-Style Hot Sauce

No Vinegar Hot Sauce

•2 medium carrots cut into ½-inch rounds

1. Bring a medium saucepan of water to a boil over medium-high heat. Add

• 6 Granny Smith apples, peeled and cored

Butternut Squash Puree

Vanilla pie topping sauce

Spring roll Wrapers

Whole Grain Flour Tortilla

• 3 cups whole wheat flour

Spelt Flour Crust

Whole Wheat Puff Pastry

• 3 cups whole grain flour

Cauliflower Pizza Crust

Whole Grain Pizza Dough

Whole Grain Biscuits

1. Preheat oven to 450 degrees F (230 degrees C).

100% Whole grain bread