Kaia FIT Fall 2016 Cookbook by Lisa Lucas

Welcome to Kaia BRIK, a program designed to help you get in the best shape of your life, mentally and physically. BRIK is a holistic program that focuses on strengthening your mind, body, and spirit while helping you develop and maintain healthy eating habits. The Kaia Cookbook is chock-full of recipes that will keep you satisfied while fueling your performance. Paired with the Nutrition Guide and the Nutrition Plan, the Cookbook is designed to lead you through these six weeks with ease. Within, you will find a number of Kaia approved smoothies, entrees, appetizers, and even desserts. Kaia is about finding what works for you – whether you follow the meal plan exactly, or simply use the Cookbook, Nutrition Guide and Nutrition Plan as templates for creating your own healthy snacks and meals! Kaia is all about finding what makes you feel your strongest! Now is the time—let’s commit to FIT! 2

Nutrition Tips Fall is here and it’s time to indulge in the warm, comforting and cozy foods of the season – and yes, we can still make it healthy! Here are some tips and tricks to keeping yourself fueled up and prepared for those fall workouts: Stay Hydrated! – It’s easy to forget hydration during the colder months, when chilly weather makes us feel less thirsty, but our bodies need just as much water in winter as we did in the summer. Drink half of your body weight in ounces of water per day. If you’re exercising outside, warm your water slightly if you can – this will help keep you from getting chilled.

Eat Healthy Carbohydrates! – Cooler body temperatures combined with a drop in serotonin production (hello shorter days!) can increase your appetite and make your body crave carbohydrates. Don’t resist the urge – just make healthy choices. Sweet potatoes, parsnips and winter squash are delicious as soups or roasted in the oven. Replace mashed potatoes with a turnip puree or mashed rutabaga. Sprinkle fresh herbs over your root vegetables for an extra boost of vitamins and diseasefighting nutrients. Cheat the Chill! – Eating stokes your body temperature (it’s called thermogenesis) and warm, filling soups and teas can help you fight cravings. Follow up a chilly workout with a steaming bowl of soup, or start your day with a toasty bowl of oatmeal. Spice up your dishes with pepper or cayenne, and indulge in as many Kaia Kocktails as you please! *All nutrition info is estimated per serving

CONTENTS Smoothies & Juices…..Page 5 Breakfast……………...Page 31 Salads………………...Page 45 Soup……………….....Page 65 Entrees………………..Page 79 Sides & Sweets………Page 121 Chips, Dips…………..Page 130 & Dressings

Endurance Fuels……..Page 140 & Water Infusions Quick Snacks……......Page 149

Fall Superfoods Apples High in fiber, sweet and delicious, contains healthy flavonoids. Harvest season: August-November. See: Sweet Apple Pie Oatmeal Brussel Sprouts A cancer fighting powerhouse and a cruciferous vegetable. High in vitamin K, folate and iron. Harvest season: September-March. See: Fabulous Fall Salad Parsnips Rich in potassium and fiber. Harvest season: October- April. See: Parsnip Fries Pears High in fiber, vitamin C and copper. Harvest season: August-February. See: Perfectly Pear Liscious Smoothie. Cauliflower A cruciferous vegetable which helps prevent cancer and is high in Phytonutrients (which may lower cholesterol), high in vitamin C. Harvest season: September-June. See: Roasted Cauliflower Squash Contains omega-3 Fatty acids, high in vitamin A. Harvest season: October-February See: Spaghetti Squash Marinara Pumpkin Rich in potassium, fiber and a good source of vitamin B. Harvest season: October-February. See: Pumpkin Pie Smoothie and Pumpkin Seed Mix

Sweet Potatoes Great source of vitamin A, iron and Anti-inflammatories. Harvest season: September-December. See: Thai Sweet Potato Veggie Burgers Grapefruit Very high in vitamin C, good source of lycopene, contains pectin, which has been shown to lower cholesterol. Harvest season: September-April. See: Detox Fall Smoothie

More fall foods and spices: Pomegranates, turnips, dates, kiwi, tangerines, ginger, cardamom, star anise, peppercorns and nutmeg

Smoothies & Juices

Homemade Almond Milk 2 cups of raw almonds

1. Soak 2 cups of raw almonds overnight and rinse. 2. Place 2 cups of pre-soaked almonds in a blender. Fill the blender with 6 cups filtered water. Blend for 2 minutes.

3. Strain through cheesecloth or a paint strainer. 4. Pour almond milk back into the blender. Add 2 tsp vanilla and 2 tsp cinnamon (optional 1 tbsp. of Agave or honey)

5. Blend and refrigerate in mason jars (for up to one week). Calories: 30

Almond Delight 2 cups almond milk 1 head of romaine lettuce Â˝ banana Â˝ cup raw coconut 6 almonds or 1 tbsp. almond butter

1. Mix all ingredients in blender.

Calories: 300, Fiber: 11g, Sugar: 17.5g

Smoothies & Juices

Almond “Milk” Shake 2/3 cup almond milk 1 small banana 2 tbsp. almond butter 1 tbsp. running food, chia seeds or ground flax seed 1 cup ice

1. Mix all ingredients in blender.

Calories: 380, Fiber: 13.3g, Sugar: 14.4g

Apple Spice & Everything Nice 1 apple ½ cucumber 2 kale leaves 1 inch piece of ginger 1 lemon, juiced Pinch of cayenne pepper Sprinkle of cinnamon and coriander Optional: ice and Stevia

1. Mix all ingredients in blender.

Calories: 74, Fiber: 4g, Sugar: 7g

Smoothies & Juices

Banana-Berry Shake 1 1 1 1

cup almond milk banana 16-ounce box fresh strawberries tbsp. food, Chia seed or ground flax seed

1. Mix all ingredients in blender.

Calories: 268, Fiber: 14g, Sugar: 27.4g

Bloody Mary “Kaia” Style 2 cups water 1 cucumber ½ cup parsley 1 cup chard & kale 3 tomatoes ½ cup sprouts ½ lemon, juiced Dash of Worcestershire sauce and/or cayenne (optional)

1. Mix all ingredients in blender.

Calories: 170, Fiber: 6.3g, Sugar: 5.6g

Smoothies & Juices

Blue Sky Smoothie 1 cup water 1 cup spinach 1 cup blueberries (frozen or fresh) Âź cup blackberries 1 tbsp. almond butter Â˝ lemon, juiced

1. Mix all ingredients in blender.

Calories: 191, Fiber: 6.3g, Sugar: 5.6g

Blushing for Blueberries 1 cup of nut milk 2 cups of water 1 cup of frozen blueberries 4 almonds 1 cup of kale 2 tbsp. of chia seeds 1 tsp of coriander and cinnamon Top with 1 tbsp. of shredded coconut

1. Mix all ingredients in blender.

Calories: 120, Fiber: 5g, Sugar: 8g

Smoothies & Juices

Carrot Cake Smoothie 1 Â˝ cups milk substitute or filtered water 1 cup carrots (1 large or 2 small carrots) 1 serving Vega One Vanilla Chai or Vega Sport Performance Protein Vanilla 2 tbsp. gluten-free oats (such as Bobâ&#x20AC;&#x2122;s Red Mill) 1 banana (fresh or frozen) 1 tsp ginger (fresh preferred or ground) 1 tsp vanilla 1 tsp cinnamon 1 tsp allspice

1. Mix all ingredients in blender. Calories: 402, Fiber: 12g, Sugar: 28g

Chocolate Mint Smoothie 1 cup almond milk 2 cups spinach 1 banana 2 tbsp. carob powder or raw cacao powder 10-12 fresh mint leaves 1 cup ice

1. Mix all ingredients in blender.

Calories: 184, Fiber: 6.9g, Sugar: 12.7g

Smoothies & Juices

Combat Cravings 1 cup water 1 cup almond milk 3 cups spinach 1 cup fresh or frozen berries 1 tbsp. Udo’s oil or flax oil 1 tbsp. Maca powder 1 tbsp. spirulina powder or greens 1 scoop of plant-based protein 1 tbsp. psyllium husk Stevia or Truvia to taste

1. Mix all ingredients in blender. Calories: 405, Fiber: 9.2g, Sugar: 24g

Cranberry Spice Delight 1 cup nut milk 1 cup water ½ banana 1 cup fresh or frozen cranberries ⅛ tsp cinnamon Pinch nutmeg 1 tsp Maca powder 1 scoop of plant-based protein (optional calories not added) 1 cup spinach ½ cup ice (optional)

1. Mix all ingredients in blender. Calories: 147, Fiber: 3g, Sugar: 14g 11

Smoothies & Juices

Crazy for Coconut 1 cup coconut milk 1 cup water 1 banana 1 cup fresh or frozen pineapple ¼ cup coconut 1 tbsp. Maca powder 1 scoop of plant-based protein 1 cup ice Stevia or Truvia to taste

1. Mix all ingredients in blender. Calories: 405, Fiber: 7.2g, Sugar: 22g

Creamy Coconut Chia Delight 1 banana 4 dates 2 cups almond milk 2 tbsp. Chia seeds 1 tbsp. Hemp seeds 1 tsp Cocoa powder ½ cup ice ½ tsp cinnamon Dash nutmeg, ginger powder 1 scoop vanilla plant based protein

1. Mix all ingredients in blender. Calories: 241, Fiber: 4g, Sugar: 7g

Smoothies & Juices

Cucumber Kale Delight Smoothie 1 cucumber 1 cup of kale, remove stems 1 lime, juiced 1 serving of plant-based protein powder 1 cup ice (optional) 3 cups water or nut-milk Add stevia to taste (optional)

1. Mix all ingredients in blender.

Calories: 287, Fiber: 7g, Sugar: 10g

Dawn Patrol 1 cup coconut water or almond milk 1 cup kale 1 cup fresh or frozen berries 1 tbsp. Maca powder 1 tbsp. spirulina powder or greens 1 scoop plant-based protein 1 tbsp. psyllium husk Stevia or Truvia to taste

1. Mix all ingredients in blender.

Calories: 372, Fiber: 16g, Sugar: 18.2g

Smoothies & Juices

Detox Diva 1 handful of baby spinach, parsley and lettuce 1 cucumber 3 celery stalks 1 lemon, juiced Dash of cayenne 3 cups of water Optional: ice and stevia

1. Mix all ingredients in blender.

Calories: 33, Fiber: 3g, Sugar: 1g

Detox Fall Smoothie 1 grapefruit 4 medium carrots Â˝ inch fresh ginger Âź tsp raw Maca powder (optional) 2 cups water or 2 cups of almond milk 1 cup ice

1. Mix all ingredients in blender.

Calories: 112, Fiber: 5.7g, Sugar: 17.8g

Smoothies & Juices

Digestive Dynamo 1 grapefruit or apple Â˝ cucumber 2 stalks of celery 1-inch piece of ginger 6 mint leaves 1 handful of parsley 1 head of romaine lettuce 1 lemon, juiced 3 cups water

1. Mix all ingredients in blender. Calories: 93, Fiber: 7g, Sugar: 4g

Easy Post-Workout Smoothie 2 cups water 1 cup almond milk 1 scoop plant-based protein 1 tbsp. flax 1 tsp Maca powder 1 tbsp. psyllium husk 1 tbsp. Chia seeds 6 almonds Â˝ banana 1 cup ice

1. Mix all ingredients in blender. Calories: 388, Fiber: 14.8g, Sugar: 11.5g

Smoothies & Juices

Golden Green Smoothie 1 cup frozen blueberries ½ avocado 1 handful spinach 1 tbsp. raw cocoa powder Pinch of stevia to taste Pinch of cayenne 2 cups water

1. Mix all ingredients in blender.

Calories: 231, Fiber: 10.8g, Sugar: 13.2g

Good Morning Sunshine 1 cup water ½ cup almond milk 2 tbsp. almond butter 1 scoop of plant based protein 1 tbsp. psyllium husk 1 tbsp. raw cacao powder (optional) ½ banana Pinch of Stevia or Truvia (optional)

1. Mix all ingredients in blender.

Calories: 335, Fiber: 18.4g, Sugar: 9.7g

Smoothies & Juices

Happy Heart 1 carrot 1 raw beet 3 celery stalks Â˝ Cucumber 1 apple 1 lemon, juiced 3 cups of water

1. Mix all ingredients in blender.

Calories: 84, Fiber: 5g, Sugar: 13g

Hemp Seed Milk Âź cup hemp seeds 2 cups filtered water Blend on high for 1minute. Pour into Mason jar and enjoy!

Calories: 227, Fiber: 1.3g, Sugar: 1.3g

Smoothies & Juices

I Love My Greens 1 cup water 1 cup arugula 1 cup kale 1 small hand full of collard greens 1 apple ½ cup blueberries ½ cucumber 1 tsp fresh ginger, minced ½ lemon, juiced

1. Mix all ingredients in blender. Calories: 163, Fiber: 6.1g, Sugar: 18.4g

Immune Builder 2 fresh squeezed oranges ½ cup kale ½ banana 1 apple ½ cup ice 1 tbsp. Hemp seeds

1. Mix all ingredients in blender.

Calories: 167, Fiber: 6g, Sugar: 23g

Smoothies & Juices

Immunity Booster 1 1 1 1 1 1 1 2

cup blueberries stock ginger, peeled and chopped handful kale cucumber juiced lemon tbsp. Maca powder scoop plant based protein powder cups water or nut milk

1. Mix all ingredients in blender. Calories: 393, Fiber: 12.1g, Sugar: 37g

Jolly Green Giant 2 cups nut milk 1 cup of water Handful of parsley 2 cups of collard greens 1 cup of frozen pineapple 1 Kiwi 2 tbsp. of chia seeds

1. Mix all ingredients in blender.

Calories: 109, Fiber: 6g, Sugar: 13g

Smoothies & Juices

Just A Little Nutty 2 1 1 1 1 1 1 4 1

cups of nut milk cup of water pitted dates frozen banana tsp cinnamon tsp vanilla tbsp. of unsweetened almond butter walnuts tbsp. of hemp seeds

1. Mix all ingredients in blender. Calories: 457, Fiber: 11g, Sugar: 23g

Kaia Kocktail Â˝ lemon mixed with 1 cup of filtered water With a twist: pinch of cayenne, pinch of Stevia or Truvia Drink as many as you desire

Calories: 0, Fiber: 0g, Sugar: 0g

Smoothies & Juices

Koo Koo For Coco Puffs 2 cups nut milk ½ avocado 1 cup spinach 1 tbsp. of raw cacao 1 scoop plant-based protein powder (chocolate) ½ frozen banana

1. Mix all ingredients in blender.

Calories: 211, Fiber: 6g, Sugar: 6g

Lean & Green Drink ½ cup water 1 grapefruit 1 cup spinach 1 cucumber 1 ½ cups kale ½ cup collard greens 1 stalk celery ½ lemon, juiced 1 cup ice

1. Mix all ingredients in blender.

Calories: 228, Fiber: 18g, Sugar: 25.3g 21

Smoothies & Juices

Liver Detox 4 cups water 1 green apple 1 cup dandelion 1 cucumber 1 ½ cups kale ½ cup collard greens 1 stalk celery 1 inch ginger Dash cayenne 1 lemon, juiced 1 cup ice Optional: spirulina, 1 scoop of plant based protein Stevia for taste Calories: 150, Fiber: 18g, Sugar: 6.3g

Matcha Green Tea Latte ½ cup boiling water ½ cup of steamed nut-milk 1 tsp of Matcha green tea powder ¼ tsp of vanilla Stevia and cinnamon to taste

Calories: 57, Fiber: 5g, Sugar: 4g 22

Smoothies & Juices

The Mean Green Machine 1 cucumber 1 green apple 3 stalks of celery 1 handful dandelion greens 1 handful parsley 1 lemon, juiced 3 cups Water *Dandelion greens are known for cleansing the liver and have been used as a diuretic

Calories: 102, Fiber: 7g, Sugar: 16g

Morning Tonic Tea 1 cup hot water Â˝ freshly squeezed lemon 4 slices ginger Splash of cayenne (optional) Boil water. Add ginger and lemon juice, steep for 3 minutes. Make every morning.

Calories: 0, Fiber: 0g, Sugar: 0g 23

Smoothies & Juices

My Lovely Liver 1 1 1 3 1 4 1 3

cucumber raw beet pear, apple or grapefruit cups of any greens handful of parsley walnuts lemon juices cups of water

*This is a powerful liver cleanser and amazing for cleaning and nourishing the body. Calories: 154, Fiber: 7g, Sugar: 13g

Orange Julius 1 2 1 1 1

cup almond milk cups kale or spinach peeled orange banana cup ice

1. Mix all ingredients in blender.

Calories: 245, Fiber: 9g, Sugar: 33.3g 24

Smoothies & Juices

Perfectly Pear-licious 1 pear 1 cucumber 3 stalks of celery 1 handful of parsley 1 head of romaine 1 lemon juiced 3 cups of water Optional: ice and stevia

1. Mix all ingredients in blender.

Calories: 101, Fiber: 6g, Sugar: 13g

Protein Power Smoothie 1 cup almond milk 1 cup water 2 cups kale or spinach 1 cup berries 1 scoop of plant protein 1 tsp Maca powder 1 scoop of green Stevia or Truvia to taste

1. Mix all ingredients in blender.

Calories: 297, Fiber: 13.3g, Sugar: 33.3g

Smoothies & Juices

Pumpkin Pie Smoothie ½ cup canned pumpkin puree, unsweetened 1 packet of stevia ½ tsp. pumpkin pie spice 1 cup of almond or coconut milk ½ cup ice 1 frozen banana (optional)

1. Mix all ingredients in blender.

Calories: 206, Fiber: 7g, Sugar: 23g

Pure Green Energy 1 cup water 1 cucumber ½ cup dandelion greens 2 cups kale or spinach ½ cup parsley 1 grapefruit 1 apple

1. Mix all ingredients in blender.

Calories: 324, Fiber: 14.5g, Sugar: 39.5g

Smoothies & Juices

Purple Passion 2 cups water 1 cucumber ½ cup parsley 2 cups blueberries

1. Mix all ingredients in blender.

Calories: 95, Fiber: 5.1g, Sugar: 14.9g

Ready…Set…Repair 1 cup of any greens 1 apple 1 kiwi 1/3 cup pineapple 1 lemon, juiced 5 mint leaves 3 cups of water Optional: ice, plant-based protein powder and stevia

*Calories do not reflect added Plant-Based Protein *Pineapple has an enzyme called bromelain, which is known to decrease inflammation and help fight pain. Colored fruits and vegetables also contain antioxidants and may limit inflammation, limit tissue breakdown and improve circulation.

1. Mix all ingredients in blender.

Calories: 78, Fiber: 4g, Sugar: 12g

Smoothies & Juices

Sexy Simple Greens 1 green apple 6 Swiss chard leaves Â˝ lemon (juiced and meat scrapped out) 1-inch piece of ginger 3 cups of water Optional: sprinkle of cayenne, cinnamon and stevia *Ginger - two studies from the University of Georgia show that 2 grams of ginger per day helps reduce exerciseinduced muscle pain.

Calories: 93, Fiber: 5g, Sugar: 12g

Smooth Move 2 cups water 1 cup spinach 1 cup blueberries Â˝ apple 1 tbsp. psyllium husk

Calories: 166, Fiber: 12.3g, Sugar: 26.2g

Smoothies & Juices

Strawberry Fields 2 cups nut milk (almond, cashew, coconut and hemp) 1 cup of water 1 cup fresh or frozen strawberries 1 cup kale Â˝ frozen banana 2 tbsp hemp or chia seed

1. Mix all ingredients in blender.

Calories: 182, Fiber: 5g, Sugar: 10g

Sweet & Simple 1 1 1 3

small apple head lettuce (organic) carrot cups of water

1. Mix all ingredients in blender.

Calories: 95, Fiber: 9g, Sugar: 11g 29

Smoothies & Juices

Turmeric Superfood Latte 1 cup of steamed or heated nut-milk (cashew is my fav) 2 tsp of ground turmeric ¼ tsp of cinnamon ¼ tsp cardamom ¼ tsp ground ginger ¼ tsp of vanilla 1 tsp of coconut oil Stevia to taste Heat milk and spices in a sauce pan over medium heat. Stir often, serve warm Calories: 121, Fiber: 2g, Sugar: 7g

Wild Workout Drink 1 1 3 1 6 1

cup almond milk cup blueberries stalks celery banana walnuts scoop plant based protein

1. Mix all ingredients in blender.

Calories: 407, Fiber: 13.1g, Sugar: 38.9g

Smoothies & Juices

Breakfast

5 Minute Power Oats Â˝ cup rolled oats (gluten free) Â˝ cup blueberries, blackberries or raspberries 5 walnuts, chopped 2 tbsp. chia seeds 1 tbsp. flax (optional) 1 tsp cinnamon 2/3 cup nut milk 1/3 cup water

1. The night before: place chia, oats, cinnamon, milk and water in bowl. Cover and refrigerate overnight. 2. In the morning place all ingredients in a saucepan and heat, stir often. Cook on low heat until thick.. 3. Stir in blueberries and flax (optional). 4. Additional garnishes: spices, ginger, allspice, nut-butter, hemp seeds.

Calories: 361, Fiber: 11g Serves 1

Breakfast

Almond Butter Granola 1 2 5 2 2 1 1

cup rolled oats (gluten-free) tbsp. almond butter walnuts chopped tbsp. Chia Seed tbsp. Coconut syrup or honey tsp. cinnamon tsp. vanilla

1. Preheat oven to 325 degrees. Grease cookie sheet. Combine almond butter and honey in a saucepan, warm until creamy. Stir in cinnamon and vanilla. 2. Add oats, chia and nuts. Stir until oats are covered. Spread mixture onto cookie sheet and bake for 7-8 minutes, or until granola is slightly browned. Let cool until granola is crunchy.

Calories: 387, Fiber: 6g Serves 2

Breakfast

Breakfast Sandwich 1 English muffin or 1 piece of bread (gluten-free) 5 thin slices of onion 5 thin slices of bell pepper 5 thin slices mushrooms Small handful of spinach 1 tbsp. vegan shredded cheese; Daiya is my fav (optional) 1 tsp hot sauce Sea salt and pepper to taste

1. Toast bread, place all ingredients (Daiya last) on open faced sandwich, broil or grill. Calories: 387, Fiber: 6g Serves 1

Coconut Yogurt Supreme 1 cup coconut yogurt (no sugar added) Â˝ cup blueberries, black berries or raspberries 10 walnuts chopped 1tbsp. Chia Seed Stevia or Truvia to taste

Calories: 295, Fiber: 9g Serves 1 34

Breakfast

Ezekiel Bread with Beans & Avocado 1 piece of sprouted bread (Ezekiel is one of my fav’s) ¼ Avocado 1 cup homemade or store-bought refried beans Slices of white onion Sea salt and pepper to taste Cayenne optional Optional: Toast bread and heat beans to desired temperature

Calories: 176, Fiber: 6g Serves 1

Fresh Fruit & Fiber Cereal 1 cup high fiber cereal (no sugar added) ½ cup blueberries, blackberries or raspberries 1 cup almond milk Stevia or Truvia to taste

Calories: based on cereal Serves 1 35

Breakfast

Fresh Fruit & Quinoa Cereal 1 cup quinoa 2 cups water Â˝ cup blueberries, blackberries or raspberries 1 cup almond milk Stevia or Truvia to taste

1. Pour ingredients into pan, stir, reduce heat, and cover. Simmer on low heat for 20 minutes or until all the water is absorbed. In a bowl, add the blueberries, blackberries or raspberries, and almond milk. Top with the hot quinoa.

Calories: 239, Fiber: 4g Serves 3

Huevos Rancheros 1/3 package tempeh or 1 scrambled egg Â˝ cup warm pinto beans 1/4 cup salsa 2 small slices of avocado

1. Cook tempeh or egg in a saucepan. Serve over warm pinto beans. Top with salsa and avocado. *Balance Plan: serve with 1 slice sprouted wheat or gluten free bread/tortilla Calories: 289, Fiber: 14g Serves 1 36

Breakfast

Kaia Strong Muesli 2 cups nut milk 1 tsp vanilla 1 tsp cinnamon 1 tsp ground ginger (optional) 1 tsp coconut oil ¼ cup sunflower seeds ¼ cup berries and (optional) goji berries ¼ cup ground flax or chia seeds ¼ cup pumpkin seeds

1. Warm milk in a sauce pan 2-3 minutes. Add vanilla, all spices, stevia and coconut oil. Add remaining ingredients and heat for 2 minutes. Serve and enjoy Calories: 452, Fiber: 16g Serves 2

Kaia Omelet ¼ avocado Spinach Broccoli Tomatoes Celery Basil Cilantro Garlic

Stir-fry and add salsa (1 egg optional).

Calories: 137, Fiber: 8g Serves 1 37

Breakfast

Kaia Parfait 1 cup plain yogurt (try coconut yogurt!) 1/2 cup high fiber cereal (no sugar added) 1/2 cup of berries Stevia or Truvia to taste Calories: dependent upon cereal Serves 1

Protein Breakfast Burrito 2 cloves garlic, diced ½ onion ¼ block tofu, cubed ½ cup black beans 1 tomato 1 stalk collard green or ½ cup spinach, chopped ½ tbsp. olive oil, tamari or Bragg’s Red chili flakes, cumin, oregano and basil to taste Cilantro Salsa

1. Heat sauté pan over medium to low heat, add olive oil and garlic. When garlic softens add tofu, beans and tamari, and stir. Add oregano, cumin & chili flake to taste. Add chopped collard greens and stir the contents until greens wilt. Place in tortilla or lettuce leaf and top with cilantro & salsa. *Balance Plan: serve with 1 high fiber, whole-wheat or gluten free tortilla *Strength Plan: serve with 1 high fiber, whole-wheat or gluten free tortilla *Kaia Plan: serve with romaine lettuce leaf Calories: 350, Fiber: 16g Serves 1

Breakfast

Soy Free Greek Breakfast Scramble ½ onion, chopped 1 tsp extra virgin olive oil 1/3 cup sweet bell pepper, chopped ¼ cup chickpea flour or rice flour 1 tsp dried thyme 1 tsp dried oregano 1 tsp dried basil ¼ tsp turmeric Salt and pepper to taste ¼ cup almond milk or vegetable broth 1 tbsp. tahini 2-3 tbsp. chopped cilantro & fresh parsley (to taste) 2 tbsp. chopped olives ½ cup grape tomatoes cut in half

3. 4.

Heat oil in a medium nonstick frying pan, add onions and pepper. Sauté until golden. In bowl, whisk flour, thyme, oregano, basil, turmeric and salt. Add broth or milk and tahini. Whisk again until the tahini is well incorporated. Stir in parsley and cilantro. Spread the chickpea mixture over the onions and spread it out as if making a pancake. Once the edges and top begin to look dry, scrape across the bottom of the pan with a hard spatula as if making scrambled eggs. Keep scraping and stirring the mixture until it begins to dry on the outsides and forms clumps. Stir the clumps or break them up until you have pieces the size of “scrambled eggs”. The dish is ready when the exterior of the clumps of “egg” are dry and the pieces are still soft (but not yet browned). Just before serving, add the olives and tomatoes. Stir until they are heated through.

Calories: 173, Fiber: 6g Serves 2

Breakfast

Strong Steel-Cut Oats 1 cup gluten free steel cut oats ½ apple chopped 10 walnuts chopped 1 tbsp. Chia Seed 1 tsp. cinnamon 1 tbsp. Cacao chips ¼ cup almond milk Stevia or Truvia to taste

Calories: 291, Fiber: 9g Serves 3

Sweet Apple Pie Oatmeal 1 serving of steel cut oats 1 organic apple peeled, cored and cubed 1 tsp. cinnamon ½ tsp. vanilla 1 tbsp. chopped walnuts 1 tbsp. of pumpkin seeds 1 tbsp. Chia seed Stevia or fresh maple syrup to taste

1. Prepare steel cut oats as normal (optional: replace the water with almond milk), while simmering, add the rest of the ingredients, stir, add milk and butter as needed Calories: 369, Fiber: 17g, Sugar: 19g Serves 1

Breakfast

Tofu Scram or Black Beans ½ cup organic firm tofu or black beans Unlimited greens Any non-starchy veggies Salsa

1. Stir-Fry and add salsa. Calories: varies Serves 1

Veggie Hash 1 tbsp. coconut oil 1 cup chopped beets 1 carrot, grated 4 asparagus spears, chopped 1 onion, thinly chopped 2 cloves of garlic, thinly chopped 1 bell pepper, chopped ½ tsp. garlic powder 1 tsp. apple cider vinegar Dash of cayenne Sea salt and pepper to taste ¼ avocado, garnish

1. Wash and chop all vegetables, then sauté them in a saucepan over medium high heat. Add coconut oil, when oil is hot add beets and carrot, cook for 5 minutes. 2. Add the rest of the veggies and sauté until they are soft. Serve hot, add avocado and enjoy!) Calories: 405, Fiber: 16g Serves 1

Breakfast

Very Berry Cereal ½ cup almond milk 1 cup blueberries ¼ cup blackberries ¼ cup raspberries 2 tbsp. running food or milled chia seed 2 tbsp. hemp seeds (optional)

1. Mix ingredients together.

Calories: 309, Fiber: 20g, Sugar: 1 Serves 1

Breakfast

Chia Seed Delight 1 cup full Fiber coconut milk, ¼ cup water, 3 tbsp. chia seeds, 1 tsp vanilla extract, 10 walnuts, ½ tsp cinnamon, sprinkle nutmeg, small amount of stevia.

Mix in a 32oz jar and refrigerate over night.

Calories: 388, Fiber: 28g, Sugar: 1g

German Chocolate Oats ½ cup pre-cooked steel cut oats, ½ cup nut milk, 10 chopped pecans, 2 tbsp. fresh coconut, 1 tbsp. cacao power, ½ cup blackberries, sprinkle of cinnamon and nutmeg, Stevia to taste.

Mix oats and cacao and layer the rest.

Calories: 512, Fiber: 32g, Sugar: 10g

Banana Nut Bread Oats ½ cup pre-cooked steel cut oats, ½ cup nut milk, ½ banana chopped, 5-8 walnuts chopped, sprinkle of cinnamon and nutmeg stevia to taste.

Mix oats and bananas and layer the rest.

Calories: 416, Fiber: 22g, Sugar: 9g

Breakfast

Almond Joy Oats ½ cup pre-cooked steal cut oats ½ cup nut milk 1 tbsp. fresh coconut 5-8 almonds ½ cup fresh berries sprinkle of cinnamon and nutmeg, stevia to taste.

Calories: 481, Fiber: 24g, Sugar: 20g

Almond Butter & Jelly ½ cup pre-cooked steal cut oats, ½ cup nut milk, 1 tbsp. almond butter, ½ cup of strawberries, sprinkle of cinnamon and nutmeg, stevia to taste. Calories: 299, Fiber: 13g, Sugar: 5.7g

Salads

Arugula, Strawberry, & Snap Pea Salad 6-8 cups arugula 1 cup strawberries 1 Â˝ cup snap peas Dressing 1 tbsp. extra-virgin oil olive 1 tbsp. balsamic vinegar 1 tbsp. fresh lemon Â˝ tbsp. water Salt & pepper to taste

1. Whisk all of the dressing ingredients in a small bowl. Add arugula, strawberries, snap peas. Add dressing and top with fresh basil & mint. Calories: 74, Fiber: 1.9g Serves 4

Salads

Avocado Salad 3 cup kale 1 small avocado, diced 1 tomato dices 1 Â˝ tbsp. hemp seeds (optional 80 cal fiber 1) 1 Beet, diced Âź cup parsley, chopped Dressing Dash of sea salt and pepper 1 lemons, juiced Âź cup raw apple cider vinegar 1 tbsp. nutritional yeast (optional) 1 tbsp. flax oil or any cold pressed oil 1 cloves garlic, chopped 1 pinch kelp (optional)

1. Mix all dressing ingredients on the side. Assemble salad in a large bowl, pour dressing over the top and massage dressing into the kale leaves. Serve immediately. Calories: 302, Fiber: 16g Serves 1

Salads

Beet & Grapefruit Salad 3 medium beets (about 1 Âź pounds without tops) 2 red grapefruits 1 tsp coconut nectar 1/8 tsp fine sea salt 2 tbsp. chopped fresh mint leaves

1. Preheat the oven to 375Â°F. If beets have greens attached, trim all but half inch off and save the greens for another use. Scrub beets gently to remove any dirt. 2. Wrap beets individually in aluminum foil and place on a small sheet pan. Roast until beets are tender when pressed through the foil and a knife slides easily into them when unwrapped, 50 to 60 minutes. 3. When cool enough to handle, unwrap beets and rub each with a paper towel or dark kitchen towel to remove skins. Halve and slice beets. Cut thin slices off top and bottom of a grapefruit and set on a cutting board. Slice down along the curve of the fruit, removing all skin and white pith, and cutting all the way to the flesh. 4. Working over a bowl, cut along each side of the membranes to release the sections, allowing them to fall into the bowl along with any juice. Repeat with remaining grapefruit. 5. Gently stir in coconut nectar and salt. Add beets and toss. Garnish with mint.

Calories: 80, Fiber: 4g Serves 4

Salads

Beet and Lentil Salad 2 cups sugar snap peas, cut into 1 inch lengths 1 large beet, peeled and cut into 1 inch chunks ¼ cup chopped pistachios ½ cup lentils 1 lemon, zest and juice 1 tbsp. Olive oil or cold pressed oil Cayenne, sea salt, and pepper to taste)

1. Blend all ingredients on high and adjust seasoning to taste. Calories: 570, Fiber: 20g Serves 1

Big Vegan Bowl 1 large sweet potato, chopped into ¾ inch cubes 1 can chickpeas, drained and rinsed (1 ½ cups) ½ Cup Uncooked Quinoa 1 large carrot, peeled & Julienned Purple Cabbage or vegetable of choice, shredded Couple handfuls of greens for the base (optional) Hummus Sliced Avocado Hulled hemp seeds

1. Drizzle olive oil and salt on cut sweet potato. Thoroughly dry chickpeas with towel, and discard any skins that fall off, drizzle olive oil and favorite spices on chickpeas. 2. Bake chickpeas and sweet potato for 15 minutes at 400°F, remove from oven; flip sweet potatoes and roll chickpeas, then bake for another 15 minutes. 3. Cook quinoa. Once the quinoa is cooked, and the sweet potato/chickpeas are finished, assemble your bowl. Add more of your favorite greens and veggies! Calories: 504, Fiber: 19g Serves 2

Salads

Carrot and Orange Salad 1 carrot, shredded 2 oranges, peeled and chopped into chucks 1 fennel bulb, chopped 1 sprig/bunch watercress ¼ cup cilantro, chopped 3 tbsp. fresh squeezed orange juice 1 tbsp. fresh lemon juice 1 tsp. honey 2 tbsp. cold pressed oil 2 tsp. sesame seeds (optional) ¼ tsp. sea salt and pepper 1 small piece of ginger grated Cayenne to taste

1. Mix all ingredients. Adjust seasoning to taste. Calories: 411, Fiber: 12g Serves 1

Cucumber Pesto Salad ½ clove garlic, chopped ½ cucumber, grated 4 cups mixed greens 3 tbsp. nutritional yeast 2 tbsp. pine nuts ½ lemon, juiced

1. Chop, mix and serve. A GREAT immune booster!

Calories: 260, Fiber: 4.3g Serves 4

Salads

Chickpea Medley Salad 2 cups dried/uncooked chickpeas (makes 5 ½ - 6 cups cooked) 1 5 ounce package baby spinach ½ cup cilantro, large stems removed (or parsley) ¾ cup red onion, chopped finely Dressing ¼ cup fresh lime juice 2 tbsp. extra virgin olive oil 2 garlic cloves, minced 1 tsp ground cumin 1 tsp maple syrup (or other liquid sweetener) ¾ tsp kosher salt and ground pepper

1. To cook chickpeas: Soak 2 cups dried chickpeas in a large bowl of water overnight (I find around 12 hours or a bit longer is ideal). Soaking beans makes them digest easier and it also cuts down on cooking time. Drain and rinse the beans in the morning and add to a large pot of water. Bring to a boil, reduce heat to medium, and simmer, uncovered, until fork tender, about 40 minutes (this will vary depending on how fresh your dried beans are).

2. Rinse and drain the spinach and cilantro (or parsley). Spin until dry in a salad spinner. In a food processor, add the spinach and cilantro and pulse until chopped very small. You can do this in a couple batches if your processor is smaller. Add the processed spinach and cilantro, drained cooked chickpeas, and chopped onion into a large bowl and stir.

3. In a small jar, whisk together the lime juice, olive oil, minced garlic, cumin, maple syrup, and salt. Pour the dressing on top of the spinach chickpea mixture and stir well. Let stand for about 10 minutes (or overnight) to let the flavors develop. Will keep for a few days, or longer, in the fridge. Calories: 200, Fiber: 9.1g Serves 6

Salads

Egg Salad or Eggless Salad 12 ounces extra-firm tofu or 6 egg whites 1 tbsp. soy sauce or Tamari 1 celery stalk, minced 1 ¼ tbsp. nutritional yeast (optional) 1 ½ tbsp. Dijon mustard 2 dill pickles, minced ½ tsp turmeric (optional) ¼ tsp curry powder ¼ tsp garlic powder ¼ tsp onion powder 2 tbsp. vegan mayo (fat-free) Sea salt and pepper to taste

1. Boil eggs, peal and remove yolk or crumble tofu into a large mixing bowl. Add remaining ingredients and stir until well combined. If egg- 5 servings, if tofu-2 servings. *Balance Plan: 2 slices sprouted wheat bread *Strength Plan: 1 slice sprouted wheat bread *Kaia Plan: romaine lettuce wrap Calories: 243, Fiber: 1.9g Serves 5 (egg) 2 (tofu)

Salads

Easy Cucumber Salad 1 cucumber, thinly sliced Â˝ cup fresh dill 1 tbsp. extra virgin olive oil 1 tbsp. lemon juice Sea salt & pepper to taste Calories: 135, Fiber: 0/9g Serves 1

Fabulous Fall Salad 3 cups of romaine lettuce, chopped 18 brussels sprouts, washed, stems removed and steamed 2 Carrots, peeled 2 raw beet 1 apple, diced 2 celery stalks, diced Â˝ cup sunflower seeds 4 tbsp. raisins 1 juiced lemon Sea salt and pepper to taste

1. Add carrots & beet to food processor (for dressing) and pour into a large bowl. Add all other ingredients. Sprinkle with cinnamon (optional)

Calories: 303, Fiber: 17g, Sugar: 34g Serves 2

Salads

Fall In Love Salad 2 beets (see roasted beet recipe) 1 bunch watercress, stems removed 1 cup dandelion greens, stems removed 1 heirloom or vine tomato 1 tbsp. of cold pressed oil 1 lemon juiced 1 tbsp. of nutritional yeast Sea salt, pepper and cayenne to taste

1. Combine all ingredients, toss and enjoy Calories: 279, Fiber: 9g, Sugar: 17g Serves 1

Fennel Salad 2 bulbs fennel chopped ½ clove garlic, chopped ¼ cup almonds or pecans, slivered ¼ cup green onions, chopped ½ cup fresh cranberries, chopped Lemon Sea salt & pepper

1. Place all ingredients in a bowl and toss.

Calories: 303, Fiber: 17g, Sugar: 34g Serves 1

Salads

Grateful Grapefruit Salad 1 avocado, cut into chunks 1 sprig/bunch watercress 1 grapefruit sliced 2 cups romaine lettuce 1 tbsp. Parsley ¼ cup of pistachios or hazelnuts Dressing *mix separately and pour over salad 1 tbsp. Dijon mustard 2 tbsp. Apple cider vinegar ¼ tsp. Sea salt and pepper Cayenne to taste

1. Mix all ingredients and adjust seasoning to taste. Calories: 293, Fiber: 11g Serves 2

(Steamed) Green Bean Salad 1 pound of green beans 3 c. mixed greens 1 tbsp. of sunflower seeds ½ cucumber, chopped ¼ c. cilantro and fresh basil ¼ c. nutritional yeast ½ lemon, juiced 1 tbsp. of cold pressed oil Salt and pepper to taste Optional: sprinkle of cayenne 1. Steam green beans. Mix all other ingredients add hot green beans. Serve and enjoy! Calories: 211, Fiber: 11g Serves 2

Salads

Kaia BEAST Salad 4 cups mixed greens ¼ cup shredded carrots ½ cucumber, chopped 1 red bell pepper, diced ¼ onion 1 cup lentils 1 tomato, diced 1 stalk celery, diced ½ cup broccoli, chopped ¼ cup nutritional yeast ¼ cup raisins 5 walnuts chopped Dressing 1 tbsp. flax oil or olive oil 1 tbsp. lemon Sea salt and pepper to taste

1. Chop, mix and serve. Calories: 380, Fiber: 15.3g Serves 2

Salads

Kaia Killer Salad 4 cups mixed greens ¼ cup shredded coconut ½ cucumber, shredded 1 red bell pepper, diced ¼ onion 1 cup chickpeas Basil 1 tomato 1 stalk celery, diced ½ cup broccoli, chopped 1 carrot, shredded ¼ cup nutritional yeast ½ mango, diced Dressing 1 tbsp. flax oil or olive oil 1 tbsp. lemon Sea salt and pepper to taste

1. Mix all ingredients and adjust seasoning to taste. Calories: 376, Fiber: 14.3g Serves 2

Salads

Kalamata Moroccan Salad 1 head of romaine, chopped 2 large oranges, segmented ½ cup parsley, chopped 18 Kalamata olives, chopped ¼ tsp cayenne Dressing *Mix separately and pour over salad 1 tsp paprika ½ tsp chopped garlic 1 ½ tbsp. olive oil 1 tbsp. lemon juice 1 tbsp. balsamic vinegar Sea salt & pepper to taste

Mix all ingredients and adjust seasoning to taste.

Calories: 234, Fiber: 6.6g Serves 2

Lean & Green Salad 4 cups mixed greens ½ cucumber, sliced 1 red bell pepper, sliced ¼ onion, chopped 4 mushrooms, sliced Basil 1 tomato, diced 1 stalk celery, diced ½ cup broccoli, chopped ½ cup lentils Dressing 1 tbsp. flax oil or Udo’s oil Lemon Sea salt and pepper to taste Calories: 304, Fiber: 14.5g Serves 1

Salads

Oriental Chicken-less Salad 2 cups spinach Â˝ cup carrots, shredded 8 almonds, sliced Âź cup red onion, diced 1 clove fresh garlic 1 cup firm tofu, cubed 1 tsp sesame seeds 1 tbsp. Tamari or low sodium soy sauce 1 tbsp. sesame oil Pinch of sea salt & pepper

1. Mix all veggies and tofu, add dressing, and season to taste. Calories: 322, Fiber: 8.2g Serves 1

Salads

Protein Punch Salad ½ cup corn ½ cup garden peas 1 15 ounce can chickpeas 1 cup soy beans 1 15 ounce can kidney beans 4 carrots, chopped 1 cup broccoli, chopped ½ cup green beans, chopped 4 celery sticks, chopped 2 onions, finely chopped 1/3 cucumber, chopped ½ cup fresh spinach, chopped 4 tbsp. extra virgin olive oil 6 tsp Bragg’s or tamari 4 cloves garlic, minced 4 tsp sesame oil 2 tsp balsamic vinegar Seasoning Sea salt & pepper taste

1. Boil corn, peas, chickpeas, soy beans, and kidney beans until tender and warmed. Steam the carrots, broccoli, and green beans until tender. Put celery, onions, cucumber, and spinach into a large bowl and add all cooked vegetables. Toss with dressing. Dressing: Mix olive oil, soy sauce, garlic, sesame oil, vinegar, and spices. Pour dressing over cooked vegetables. *Balance Plan: serve over 1 cup quinoa *Strength Plan: serve over ½ cup quinoa *Kaia Plan: serve over ¼ cup quinoa Calories: 418, Fiber: 12.4g *does not include quinoa

Salads

Rainbow Salad 1 cup kale 1 cup dandelion leaves, chopped 1 cup baby spinach 1 cup red cabbage, chopped 1 large carrot, shredded ½ cup parsley, chopped Dressing Dash of sea salt and pepper 1 lemons, juiced ¼ cup raw apple cider vinegar 1 tbsp. Dijon mustard 1 tbsp. cold pressed oil 1 cloves garlic, chopped 1 pinch paprika

Mix all dressing ingredients on the side. Assemble salad in a large bowl, pour dressing over the top and massage dressing into the kale leaves. Serve immediately.

Calories: 304, Fiber: 11g Serves 1

Super Salad 3 cups of mixed greens 1 cup small broccoli florets 1 cup small cauliflower florets ½ cup balsamic vinegar or raw apple cider vinegar 1 tsp nutritional yeast (optional) 1 tsp Udo’s oil or cold pressed oil 1 juice from lemon 3 carrots, thinly sliced ½ apple, peeled and chopped ½ cup cashews, chopped 1. Put all ingredients except for cashews into a large bowl and toss well. Scatter cashews over the top and serve. Or cover and chill salad for 8 hours or overnight, add cashews and serve. Calories: 187, Fiber: 5.7g Serves 1-2

Salads

Tasty Thai Salad 2 cups spinach ½ cup cilantro and basil ¼ cup shredded red onion 1 shredded carrot and red bell pepper 1 cup shredded cabbage ¼ cup pea shoots or sprouts ½ avocado 1 tbsp. Apple cider vinegar 1 tbsp. Olive oil Salt and pepper to taste ¼ cup peanuts

1. Mix all ingredients in a big bowl. Calories: 300, Fiber: 10g Serves 2

Salads

Taco Salad 4 cups romaine lettuce, chopped 1 cup fresh corn 1/2 cucumber, shredded 1/2 cup sugar snap peas 1/2 cup thinly sliced onion 1 cup tomatoes, diced 1 cup black beans Sprouts 1 carrot, shredded Salsa to taste Nacho Cheese 1 1/2 cups water 1 cup nutritional yeast flakes 1/2 cup sunflower seeds 1 tablespoon apple cider vinegar 1 tablespoon flax or olive oil 1 teaspoon paprika 1/4 teaspoon cayenne pepper 1/4 teaspoon sea salt

1. Salad: Chop and mix vegetables, pour over chopped romaine lettuce. 2. Nacho Cheese: Mix all ingredients in a bowl. Heat in pan over low heat. Stir for 3 to 5 minutes until sauce thickens. Pour over salad & add salsa. Calories: 411, Fiber: 19.9g (Calories 262 without Nacho Cheese) Serves 2

Salads

Kaia Krunch Jar Salad Red and yellow bell pepper spinach romaine raw sun flower seeds grated carrots cabbage chopped red onions

Top with 3 tbsp. of dressing (your choice)

Calories: 196, Fiber: 7g, Sugar: 12g

East Indian Jar Salad 1/3 c. Firm tofu diced red onion diced ½ mango chopped steamed broccoli green onions Dressing (1 tbsp. cold pressed oil 1 tbsp. balsamic vinegar 1 tbsp. apple cider vinegar 1 tsp honey or sweeter of your choice 1tsp curry powder 2 tsp Dijon mustard pinch sea salt and pepper

Calories: 303, Fiber: 9g, Sugar: Dressing: Calories: 73, Fiber: 4.8g, Sugar: 2g 32g

Cucumber & Coconut Jar Salad ½ c. Brown rice 1/8 cup Pine nuts crushed peppercorn ½ c coconut milk 1 tbsp. olive oil cucumber chopped mushrooms chopped sea salt and pepper to taste

Calories: 504, Fiber: 15g, Sugar: 1.2g

Soups

Asparagus Soup 1 bunch of asparagus, trimmed into ½ inch pieces 2 tbsp. extra virgin olive oil 1 medium onion 3 cups organic vegetable broth 1 medium sweet potato, peeled and diced ¼ tsp salt ¼ tsp dill Black pepper to taste ½ cup coconut milk 1. Cook asparagus and onion in olive oil. Add broth, potatoes, salt, dill and pepper. Boil and simmer 12 minutes. Puree and stir in coconut milk. Serve with steamed asparagus tips on top. Calories: 323, Fiber: 7.4g Serves 2

Alkaline Vegetable Broth 16 cups of water 2 tbsp. of olive oil 1 onion, chopped 8 celery sticks, chopped 6 carrots, chopped 1 bunch of dark leafy greens 1 head of cabbage ½ bunch of parsley 3 1-inch slices of ginger root

Bring water to a boil. Put all the veggies into the water except the ginger. Bring the broth to a boil with the lid on. Then turn down to simmer for 1 hour. Add ginger slices. Continue simmering with the lid on for 30 minutes.

You have two choices: Strain the vegetable into a large pot and serve the vegetables or blend the liquid and vegetables with a blender to make a thicker broth.

Calories: 44, Fiber: 2g Serves 16

Soups

Black Bean Soup 1 tbsp. extra virgin olive oil 1 medium onion chopped 3 stalk celery, chopped 4 cloves garlic, chopped ¼ tsp salt & pepper 2 tbsp. chili powder 1 tbsp. ground cumin 1 pinch black pepper 4 cups vegetable broth 4 (15 ounce) cans black beans or fresh beans 1 (15 ounce) can whole organic kernel corn or fresh non-GMO corn 1 (14.5 ounce) can crushed tomatoes or fresh tomatoes

1. 2. 3. 4.

Heat oil in a large pot over medium-high heat. Sauté onion, celery, carrots and garlic for 5 min. Season with chili powder, cumin, and black pepper; cook for 1 min. Stir in veggie broth, 2 cans of beans, and corn. Bring to a boil. Meanwhile, in a food processor or blender, process remaining 2 cans of beans and tomatoes until smooth. Stir into boiling soup mixture, reduce heat to medium, and simmer for 15 min.

Calories: 363, Fiber: 22g Serves 6

Cream of Spinach Soup 4 cups spinach ½ avocado ½ onion 2 cloves garlic, chopped 1 tbsp. of nutritional yeast 2 celery stock, chopped 2 tbsp. tahini ½ tsp cumin ½ tsp coriander Cayenne, sea salt and pepper to taste

Place all ingredients into blender and blend until smooth. Heat in a sauce pan or serve cold.. 67 Calories: 174, Fiber: 7g Serves 2

Soups

Carrot Ginger Soup 1 tbsp. fresh garlic, chopped 1 medium yellow onion, finely chopped 2 tbsp. ginger, peeled and sliced thin 8 stemmed carrots Âź cup of cold pressed oil (coconut, olive or avocado are my fav) 2 cups vegetable broth 1 cup nut milk 1 tbsp. honey or any sweetener you like Salt and freshly ground black pepper 1 tbsp. minced fresh chives or parsley

Blend all ingredients (except chives and parsley) until creamy. Heat in a large pot over medium heat. Enjoy!.

Calories: 170, Fiber: 8g Serves 2

Creamy Coconut Soup 1 tbsp. olive oil 1 leek, chopped 3 cloves garlic, chopped 1 head cauliflower 2 cups vegetable broth 1 15oz can coconut milk (BPA-free can) Sea salt and pepper to taste

In a sauce pan allow leek, garlic, cauliflower, and olive oil to simmer for 1-3 minutes, add vegetable broth, coconut milk, salt and pepper, bringing to a boil. Let soup simmer for 2-5 minutes. Serve when ready.

Calories: 304, Fiber: 6g Serves 4

Soups

Curried Cauliflower Stew 2 tbsp. coconut oil 1 tbsp. fresh garlic, chopped 5 tsp. curry powder 1 medium yellow onion, finely chopped 2 tbsp. ginger, peeled and sliced thin 5 stemmed carrots chopped 1 head of cauliflower chopped 2 cans of fresh garbanzo beans, drained 2 cups diced tomatoes 1 can unsweetened coconut milk (light) Salt and freshly ground black pepper Â˝ cup cilantro chopped

Heat oil in large skillet over high heat. SautĂŠ onions. Add curry powder and garlic, stir. Add cauliflower, garbanzo beans and carrots, stir 1 minute. 2. Add tomatoes and coconut milk, bring to boil. Reduce heat, cover and cook until carrots and cauliflower are tender, about 16 minutes. 3. Season with salt and pepper. Garnish with cilantro. Enjoy! Calories: 512, Fiber: 13g Serves 4

Curried Carrot Soup 1 leek, chopped 1 onion, chopped 1 tbsp. curry powder 2 tbsp. coconut oil 4 cups carrots, chopped 1 cup cauliflower, cut into florets 4 cups vegetable stock 1 cup of coconut milk Sea salt and pepper to taste 1 tsp cayenne

1. 2.

Heat oil in a large pot over medium heat. Saute onion and leek until tender and translucent. Stir in the curry powder and spices. Add the chopped carrots and cauliflower, and stir until they are coated. Pour in the vegetable broth and coconut milk, and simmer until the carrots are soft. Approx. 20 minutes. Transfer the carrots and broth to a blender, puree until smooth. Pour back into the pot, and thin with water to your preferred consistency. 69 Calories: 304, Fiber: 6.6g

Soups

Cucumber Basil Avocado Gazpacho 1 1 2 1 2 2 1 1

ripe avocado cucumber small bunches fresh basil clove garlic scallions cups water ¼ tsp sea salt lime, juiced

1. 2.

Refrigerate all the ingredients until they are quite cold. Place the chilled ingredients into a blender and purée until smooth, allowing a few specks of green to remain throughout. Return the soup to the refrigerator and chill again until it is ready to be served. Garnish with thinly sliced cucumber and basil leaves.

Calories: 226, Fiber: 14.6g Serves 1

Exotic Mushroom Bisque 3 sweet onions ½ cup extra virgin olive oil 4 cups vegetable broth 1 cup Madeira wine 3 8 ounce packages sliced baby portabella mushrooms 1 cup dried morel mushrooms (soak & keep stock to use) 3 cups shiitake mushrooms (stems removed) 1 tsp sea salt ½ tsp black pepper

1. 2. 3.

Sauté onions in olive oil until caramelized remove from pan and set aside. Sauté mushrooms in the pan you used for the onions. Puree 1 cup of sautéed mushrooms in blender. Return onion mixture to pan with sautéed mushrooms and pureed mushrooms. Add broth, Madeira wine, sea salt, and black pepper and simmer for 30 minutes. Season to taste & serve. Note: For a thicker, creamier version of this soup, puree entire recipe.

Calories: 443, Fiber: 4.5g Serves 4

Soups

Creamy Leek and Carrot Soup 1 leek 2 tbsp. coconut oil 4 cups carrots, chopped 1 cup cauliflower, cut into florets 4 cups vegetable stock Fresh thyme

Melt the coconut oil in a large soup pot over medium-high heat. Slice the leek into rounds, and add it to the pot. Stir and cook for 3-4 minutes or until lightly browned. Stir in the chopped carrots and cook, stirring, for another 3-4 minutes. 2. Pour in the stock to cover the veggies. Cover and gently simmer for 15 minutes. Let the contents cool a bit and then pour into a blender or food processor. Puree with the additional tbsp. of coconut oil until smooth and creamy. Pour back into pot and gently reheat, so you can serve it warm. (Or in summer months, you can skip this step and put it in the fridge to cool instead). Calories: 351, Fiber: 17g Serves 2

Crunchy Cabbage Soup 1 head of white cabbage, chopped 15 ounce cooked white beans 1 head broccoli, chopped 1 onion, chopped 3 garlic clove, minced 3 carrots, chopped 2 cups bok choy, chopped 2 cups spinach, chopped 3 stalks celery, diced 1 zucchini, chopped Â˝ cup mushrooms, sliced Basil 4 cups of vegetable broth 1 tbsp. Braggâ&#x20AC;&#x2122;s or low salt soy sauce

Add all ingredients to crock pot and cook till vegetables are lightly cooked. 71

Calories: 105, Fiber: 18.9g

Soups

French Onion Soup (Quick & Easy) 6 cups veggie broth 4 cups chopped onion 1 tbsp. olive oil 1 tsp sea salt 2 tbsp. Tamari or soy sauce

Cook over medium heat for 20 minutes and serve

Calories: 239, Fiber: 9g Serves 2

French Onion Soup 4 red onions, thinly sliced 4 cloves garlic, chopped 2 tbsp. olive oil 32 ounces of vegetable broth (organic store bought or homemade) 1 tbsp. dried thyme Sea salt and pepper to taste

Add oil to sautĂŠ pan medium heat, add onions 2-3 minutes, add garlic another 2-3 minutes. Until onions and garlic are golden brown. Add onions and garlic to a large soup pot. Add the broth, thyme, sea salt and pepper over medium heat. Bring soup to a boil and serve.

Calories: 134, Fiber: 2g Serves 4

Soups

Gazpacho 1 onion, chopped 1 cucumber, chopped 1-2 tbsp. fresh parsley 2 tbsp. fresh chives 1 clove garlic, minced ¼ cup red wine vinegar 3 tbsp. olive oil 1 lemon, juiced Sea salt & pepper to taste 6 or more drops of Tabasco sauce to taste 4 cups tomato juice

Chop, mix and serve. A GREAT immune booster!

Calories: 334, Fiber: 4.9g Serves 2

Wonderful Miso Soup 4 dried shitake mushrooms 3 tbsp. wakame flakes 1 small turnip with greens, rinsed 2 tsp sesame seed oil 1 cup yellow onion, thinly sliced 2 medium carrots, cut into strips ¼ cup barley miso 1 green onion, thinly sliced

Rinse shiitakes and wakame flakes, then soak in 2 cups warm water for about 5 minutes, or until soft. Drain well, then stem mushrooms and cut into thin slices. Remove and discard thick stems from turnip greens. Roughly chop leaves and finely chop turnip; set aside. 2. Heat oil in large pot over medium heat. Add onions, carrots and turnips and cook for about 5 minutes. Add 6 cups water and bring to a boil; reduce heat to simmer. 3. Add mushrooms and wakame and cook for 3 minutes. Add turnip greens and cook for 3 more minutes. Turn heat to low. Put miso in a small bowl, add ¾ cup of the broth from the pot and stir to combine. Return miso broth to pot with remaining broth and stir to combine. Cook for another few minutes, making sure that the soup is not boiling, as that will destroy miso's beneficial enzymes. Garnish with green onions and serve. 73 Calories: 77, Fiber: 3.4g Serves 1

Soups

Hardy Harvest Soup 5 cups water 2 cups lentils (cooked) 1 cup amaranth (cooked) 1 large zucchini, chopped 3 tomatoes, chopped 4 stalks celery, chopped 2 carrots, chopped 2 head of broccoli, chopped 1 head of cauliflower, chopped 3 cloves garlic, diced 1 onion, diced 2 tsp sea salt cayenne and black pepper to taste 1 tbsp. onion powder ¼ cup cold pressed high heat oil Add a variety spices and herbs to serve your taste

Add water, spices and all vegetables cook on medium heat until vegetables are al dente. Add lentils and amaranth continue cooking for 5- 10 minutes until grains are hot. Enjoy!

Calories: 548, Fiber: 22g, Sugar: 17g Serves 4

Protein Bowl 1 cup cooked quinoa 1 cup black beans ½ cup tofu 2 cups mixed greens Topped with cilantro, shredded carrots, cabbage, ¼ cup avocado & salsa *Balance Plan: greens with 1 cup quinoa + 1 serving of tofu *Strength Plan: greens with 1/2 cup quinoa + 1/2 serving of tofu *Kaia Plan: greens with 1/4 cup quinoa + 1/4 serving of tofu Calories: 535, Fiber: 20.1g *calculated using balance plan amounts Serves 1

Soups

Lentil Stew ½ tsp garlic powder ½ tsp paprika ½ tsp sea salt ¼ tsp ground cumin ¼ tsp dried oregano ½ tsp dried basil 1 tbsp. extra-virgin olive oil 2 cloves garlic, chopped 2 onions, chopped 2 celery stalks, diced 1 carrot, sliced 1 sweet potato, cubed 1 tbsp. low sodium soy sauce or Tamari 5 cups vegetable broth 3 tomatoes, diced 1 ½ cups brown lentils 5 cups water

Combine all seasonings in a small bowl. Heat the oil in a large soup pot over medium heat. Add garlic, onion, celery, carrot, and potato. Stir in half the seasoning mixture and soy sauce. Cook, stirring frequently for 7 minutes. Add 5 cups of water, the broth, tomatoes, and lentils. Bring to boil then reduce the heat and simmer covered for 30 minutes. Add remaining seasoning mixture, and cook for 20 min longer or until lentils are soft.

Calories: 345, Fiber: 13.2g Serves 3 75

Soups

Spicy Ginger Carrot Soup 1 tbsp. coconut oil ½ small onion, chopped 1 tbsp. minced ginger Pinch of ground cumin 3 carrots chopped into ½ inch ½ cup coconut milk ½ cup vegetable stock 2 tbsp. fresh lemon juice

2. 3.

Add the oil and chopped onions to a saucepan and sauté over medium heat. Add ginger and garlic for another minute. Add the cumin and stir another minute. Add the chopped carrots and sauté a few minutes. Add the rest of ingredients and simmer on low for 20 minutes, or until carrots are tender. Blend until smooth. Add sea salt and pepper to taste.

Calories: 405, Fiber: 2g, Sugar: 5g Serves 1

Spring Pea Soup 10 ounce fresh or frozen peas 1 medium avocado, halved, pitted, and flesh scooped out 1 cup water 1 cup unsweetened almond milk 2 tbsp. lime juice Pinch of sea salt ½ tsp chili powder (optional)

In a blender or food processor, puree all ingredients until smooth. Heat on stove to warm. To serve, drizzle with olive oil and freshly ground black pepper..

Calories: 334, Fiber: 12.6g Serves 2

Soups

Siesta Taco Soup 1 28 ounce can fire roasted diced tomatoes 2 cups vegetable broth 1 15 ounce can black beans, drained and rinsed 1 15 ounce can kidney beans, drained and rinsed 1 15 ounce can lentils, drained and rinsed 1 red onion, very thinly diced 2 cloves garlic, minced 1-2 fresh jalapenos, sliced – the more you add the spicier it will be 1 yellow bell pepper, diced into large pieces 2 tsp chili powder 1 tsp onion powder 2 tsp Bragg’s soy sauce 2 ½ tsp cumin 1 tbsp. hot sauce (add more if you want take up the spice a notch) ¼ tsp paprika 1 tsp oregano ¼ cup Daiya shredded vegan cheddar cheese per bowl of soup Sliced black olives & diced fresh cilantro to garnish the top of each bowl

1. 2.

Place all ingredients (except Daiya cheese, olives, cilantro, salt and pepper) into a slow cooker and mix. Cook on high for 2 hours. Taste test and adjust seasonings if necessary. Cover and cook for another hour.

Calories: 331, Fiber: 22.1g Serves 4

Soups

Savory Split Pea 1 tbsp. olive oil 2 cloves garlic, diced 1 onion, diced 3 stalks celery, diced 1 tsp dried parsley Pinch rosemary 8 cups water 1 tbsp. vegan bouillon mix 2 cups dry green split peas 1 bay leaf Sea salt and pepper to taste

In a large pot, add olive oil, garlic, onion, celery. Heat on med-high until softened. Stir in the parsley & rosemary. Add water. Set the heat to high. Dissolve bouillon and add split peas, bay leaf, salt, and pepper. Bring to boil, turn heat to medium, cover, and stir occasionally. Cook 1 hour, stir well, and serve.

*Balance Plan: serve with 1 slice sprouted wheat bread *Strength Plan: serve with 1 slice sprouted wheat bread Calories: 251, Fiber: 23g Serves 4

Very Veggie Soup 1 15 ounce cooked beans 4 bell peppers (one each red, yellow, orange, green) 1 tomato, diced 1 onion, chopped 1 garlic clove, minced 3 carrots, chopped 2 cups bok choy, chopped 2 cups spinach, chopped 3 stalks celery, diced 1 small bunch parsley, chopped 1 zucchini, chopped Â˝ cup mushrooms, sliced Basil 4 cups of vegetable broth 1 tbsp. Braggâ&#x20AC;&#x2122;s or low salt soy sauce

Add all ingredients to crock pot and cook till vegetables are lightly cooked.

Calories: 105, Fiber: 18.9g; Serves 6

EntrĂŠes

Entrées

Angela’s Black Bean Burgers 1 - 15 ounce can black beans 3 cloves garlic, chopped ¼ onions, finely chopped 3 tbsp. flax seed + 1 tbsp. water (= egg replacer) 1 slice sprouted wheat bread or gluten free bread, finely grated 1 tbsp. chili pepper 1 tbsp. cumin 1 tsp garlic pepper

1. Mash black beans in a bowl until they form a paste. Mix in 2.

garlic and onion. After mixture is thoroughly mixed, add the flax seed and water (this is an egg replacement). Slowly stir in spices. Add the grated sprouted wheat bread to bind. Form 2 patties and place on aluminum foil into oven set at 350. Bake 10 minutes each side.

*Balance Plan: serve with 1 gluten-free bun *Strength Plan: serve with 1 gluten-free bun *Kaia Plan: serve with romaine lettuce

Calories: 202, Fiber: 12.3g Serves 2

Entrées

Baba Ganoush 1 large eggplant ¼ cup tahini 2 gloves garlic, minced ¼ cup fresh lemon juice 1 pinch ground cumin (optional) Salt to taste 1 tbsp. chopped parsley ¼ cup Kalamata olives

1. Wrap eggplant in foil and bake at 350° degrees until soft. Scoop out baked eggplant, add remaining ingredients, and blend in food processor until smooth. Calories: 288, Fiber: 10.3g Serves 2

Bitchin’ Bean Burgers 2 cups cooked black beans 1 cups steamed spinach or kale 1 carrot, chopped ½ onions, chopped 1 bunch chives, minced ½ cups miso liquid (add 1 tbsp. miso to ½ c. water) or vegetable broth 1 tbsp. dried basil 1 tbsp. oregano Sea salt and pepper to taste ½ cups quinoa ½ avocado, thinly sliced 3 cups arugula

1. Mash up the beans and add to vegetables. Add the cooked 2.

quinoa and remaining ingredients to a bowl. Mix thoroughly, then form the mixture into individual patties. Bake your patties for 30 minutes at 400°F. Add the burger on top of a bed of arugula and top with sliced avocado.

Calories: 332, Fiber: 15g Serves 4

Entrées

Black Bean Lettuce Wraps 1 cup black beans ½ avocado, cubed 2 tomatoes, diced 1 cucumber, grated 1 large carrot, grated ¼ cup cilantro, chopped ½ lime, juiced

1. Mix all together. Place veggies & beans on a tortilla or a romaine lettuce leaf. Add salsa & jalapenos to taste. *Balance Plan: serve with 1 sprouted wheat/corn tortilla *Strength Plan: serve with 1 sprouted wheat/corn tortilla *Kaia Plan: serve with romaine lettuce Calories: 467, Fiber: 31.9g Serves 1

Entrées

Bok Choy Tempeh Tacos Tempeh seasoning ½ cup vegetable broth ¼ cup Tamari 2 cloves garlic (minced) 1 tbsp. balsamic vinegar 1 tsp liquid smoke 1 tsp Sriracha sauce (hot sauce) 2 tsp dried basil 1 tsp cumin ½ tsp paprika 1 8 ounce package of tempeh (broken into small chunks) or lean protein For the rest of the taco 3 small bunches of baby bok choy (about 2 cups) ½ red bell pepper, thinly sliced 1 carrot, grated 1-2 tsp sesame seeds 8 corn tortillas or gluten free tortillas or romaine lettuce Salsa Avocado Tempeh Marinade: Combine all the liquid ingredients and spices in a small bowl, and then add tempeh. Refrigerate and let marinate for 1 hour. Heat a large shallow saucepan over med heat for 1 minute. Add tempeh along with the marinade and pepper, sauté for about 10 minutes until most of the liquid is absorbed (add veggie broth if it starts sticking). Lower heat and add bok choy and carrots. Continue to sauté until bok choy just starts to wilt. Remove from heat and mix in the sesame seeds. Fill your taco shells. Serve with homemade salsa & some avocado. *Balance Plan: serve with 1 sprouted wheat/ corn tortilla *Strength Plan: serve with 1 sprouted wheat/ corn tortilla *Kaia Plan: serve with romaine lettuce

Calories: 376, Fiber: 11.9g Serves 3

Entrées

Cabbage Rolls 1 cabbage head, separate leaves 4 yellow squash 1 large zucchini ½ cup carrot, diced small ½ cup celery, diced small 1 small onion, diced small 2 cups cooked millet with tarragon seasoning Sea salt 1 tbsp. coconut oil 1 tbsp. garlic 1 cup vegetable broth

1. Preheat oven 365°. Peel cabbage leaves from head and blanch 2. 3. 4. 5.

in vegetable broth. Sauté squash, zucchini, carrot, garlic, celery and onion in coconut oil until soft. Remove from heat. Cook millet with tarragon and salt until done, but still very moist. Blot the cabbage dry with a paper towel. Take 2 tbsp. of millet and spread evenly in a small 2x3 rectangle on bottom half of cabbage leaves. Place sautéed vegetable mixture on top of grains and roll, folding edges of cabbage in to the center and continue to roll. Cabbage should be tight, uniform and should be able to be handled without falling apart.

Calories: 418, Fiber: 17.8g Serves 2

Entrées

Cauliflower Wild Rice & Lentils 1 head of cauliflower ¾ cup red lentils ¼ cup brown lentils 1 cup wild rice Salt to taste 1 tbsp. chili powder Pinch of Cayenne 2 ½ cups of water or vegetable stock 2 tomatoes ¼ cup parsley

1. Allow lentils to soak for one hour or overnight. Cook the rice 2. 3.

separately, put aside. Drain the lentils and cook lentils in water or vegetable stock. Bring to a boil and then simmer for about an hour, add water if necessary. Steam cauliflower. Combine the rice with the lentil mixture and stir well add cauliflower. Season with sea salt. Add fresh tomatoes and parsley. To serve place on a bed of greens.

Calories: 375, Fiber: 15.5g Serves 2

Entrées

Chickpea Curry 1 clove of garlic, chopped ½ tsp. peppercorns ½ tsp. coriander 2 tbsp. oil 1 tbsp. curry powder 1 cups vegetable stock 2 cups sliced sweet potatoes 2 cups carrots, sliced 2 cups cauliflower, sliced 2 chopped tomatoes 1 can light coconut milk 1 can chickpeas 2 tbsp. Tamari or soy sauce 1 tbsp. honey (optional) ¼ cup basil leaves, chopped

1. In a large saucepan, heat oil and onions for 5 minutes. Add spices, cook for another 2 minutes. Add all other ingredients and broth, bring to boil; reduce heat and simmer for 30 minutes. Season with salt and pepper. Garnish with basil. Enjoy! Calories: 444, Fiber: 11g Serves 4

Entrées

Coconut Portabella Stir-Fry 1 tbsp. extra-virgin olive oil 2 tbsp. water 1 large carrot, chopped ½ yellow bell pepper, thinly sliced ½ red bell pepper, thinly sliced 1 zucchini, thinly sliced 5 ounce package portabella mushrooms, thickly sliced ½ cup shredded coconut 1 red onion, thickly sliced 1 tbsp. Bragg’s or soy sauce Sea salt & pepper to taste 1 tsp toasted sesame seeds (optional)

1. Heat oil and add water, cook for 1 minute. Add veggies and

sauté over high heat until softened (7-10 minutes), and stir frequently. Turn down heat, add coconut, soy sauce, and Tabasco sauce. Stir well and season to taste. Transfer to serving dish, sprinkle sesame seeds. Serve over quinoa or wild rice.

*Balance Plan: serve over 1 cup quinoa or wild rice *Strength Plan: serve over ½ cup quinoa or wild rice *Kaia Plan: serve over ¼ cup quinoa or wild rice

Calories: 481, Fiber: 11.1g Serves 1

Entrées

Crush the Craving Veggie Wraps 1 bunch chives, chopped ½ head cauliflower, chopped ¼ avocado, diced 1 cup lentil beans 1 small bunch cilantro, chopped 1 tomato, diced Pinch of sea salt ½ lemon, juiced

Mix the chives, cauliflower, avocado, and cilantro. Add the lentils, tomato and seasoning. Scoop mixture into tortillas or Romaine lettuce leaves.

*Balance Plan: sprouted wheat wrap *Strength Plan: sprouted wheat wrap *Kaia Plan: romaine lettuce wrap Calories: 379, Fiber: 27.1g Serves 1

Cucumber Avocado Roll 1 ripe avocado, diced 1 fresh lemon 1 cucumber, diced 2 tbsp. mint, minced 2 tbsp. fresh dill, minced 1 cup fresh spinach Sea salt & pepper to taste

Mix avocado, lemon, mint, dill, salt, and pepper. Spread 2 tbsp. on tortilla or romaine lettuce leaf. Layer thin slices of cucumber and spinach.

*Balance Plan: sprouted wheat wrap *Strength Plan: sprouted wheat wrap *Kaia Plan: romaine lettuce leaf Calories: 229, Fiber: 14.8g Serves 1

Entrées

Crispy Quinoa Cakes 1 ½ cups cooked quinoa 2 tbsp. ground flax + 6 tbsp. water 1 cup destemmed and finely chopped kale ½ cup rolled oats, ground into flour ½ cup finely grated sweet potato ¼ cup finely chopped oil-packed sun-dried tomatoes ¼ cup sunflower seeds ¼ cup fresh basil leaves, finely chopped 2 tbsp. finely diced onion 1 clove garlic, minced 1 tbsp. runny tahini paste 1 ½ tsp dried oregano 1 ½ tsp red or white wine vinegar ½ tsp fine grain sea salt, or to taste 3 table spoons gluten-free all-purpose flour or regular all- purpose flour Red pepper flakes, to taste

1. Preheat oven to 400°F. Line a large baking sheet with 2.

parchment paper. Mix the ground flax and water in a small bowl and set aside for 5 minutes or so to thicken. Combine all ingredients together in a large bowl, including the flax mixture and the 1 ½ cups cooked quinoa. Stir well until the mixture comes together. Don’t forget the flour because it helps bind the patties. Shape mixture into ¼ cup patties with wet hands. Pack tightly so they hold together better. Place on baking sheet. Bake for 15 minutes, then carefully flip cakes, and bake for another 8-10 minutes until golden and firm. Cool for 5 minutes on the sheet and then enjoy!

Calories: 131, Fiber: 3g Serves 12

Entrées

Easy Coconut Curry Sauce Ingredients 1 tsp coconut oil ½ yellow onion, chopped 2 cloves garlic, minced 1 ½ to 2 tbsp. curry powder 1 13 ounce can coconut milk 1 tbsp. Tamari, or soy sauce 1 tbsp. pure maple syrup, Stevia, or Truvia ½ tsp salt Ingredients 1 sweet potato, peeled and chopped 1 lb. assorted vegetables, chopped (fresh or thawed from frozen)

1. Melt the coconut oil in a 3- quart sauté pan over medium heat. Sauté the onions and garlic until tender, about 5 minutes. Add in the coconut milk, curry powder, Bragg’s, maple syrup and salt. Whisk well to combine. (Since curry powders can vary by brand, start with a smaller amount and add more to suit your taste.)

2. Taste and adjust any other flavors as needed, then bring the sauce to a simmer and add in the chopped sweet potatoes. Cover the pan, and allow the sweet potatoes to steam in the sauce for 5 minutes. Finally, add the rest of the vegetables, toss in the sauce to coat, then cover and allow to steam until fork-tender. *Balance Plan: ½ cup quinoa *Strength Plan: 1/4 cup quinoa *Kaia Plan: serve over mixed greens Calories: 260, Fiber: 7.1g Serves 4

Entrées

Garden Burger Garden Burger without the bun. Add romaine lettuce, tomatoes, onions & sprouts. Serve with side salad. Watch out! ketchup is full of sugar & high fructose corn syrup. Raley’s has Agave Ketchup Calories: 140, Fiber: 3g Serves 1

Garlicky Green Beans 4 large cloves garlic, pureed 3 tbsp. vegan butter 2 pounds green beans, trimmed & cut in half 3 roasted red peppers 1 tbsp. sea salt Pepper to taste

1. Blanch green beans in water with sea salt. Remove from heat.

Cover and set aside. In sauté pan, heat oil on low heat. When hot, add beans, roasted red peppers and garlic, stir to combine. Season to taste and serve. *Roasted red peppers. Preheat broiler or grill. Cook the whole pepper over high heat until they have blistered blackened spots and are tender. Place the peppers into an air tight container or brown paper bag, with top rolled up, until the peppers are cool. When the peppers are cool, remove the skins. Slice the peppers open and scrape out the cores and seeds. Cut into strips.

Calories: 322, Fiber: 10g Serves 1 91

Entrées

Green Beans & Coconut 1 pound green beans, trimmed and chopped 1 tbsp. coconut milk 1 tbsp. shredded coconut 1-2 red chilies, chopped 2 cloves garlic, chopped ½ tsp cumin ½ tsp fresh ginger, chopped 1 tsp of your favorite herb 3 tbsp. olive oil Salt, pepper & cayenne to taste

Heat 2 tbsp. olive oil. Sauté beans, garlic, chilies, cumin, & ginger in oil. Add coconut milk and shredded coconut. Cook a few more minutes. Finally, add herbs, salt, pepper & cayenne.

*Balance Plan: serve over 1 cup quinoa or wild rice *Strength Plan: serve over 1/2 cup quinoa or wild rice *Kaia Plan: serve over 1/4 cup quinoa or wild rice Calories: 227, Fiber: 4.4g Serves 2

Entrées

Grilled Squash & Protein with Arugula 2 medium squash 4 tbsp. olive oil 3 roasted red peppers 1 cup black beans (or protein of your choice) ½ cup wild rice 3 tbsp. balsamic vinegar 1 tsp Dijon mustard ¼ tsp sea salt ¼ tsp pepper ¼ cup shallots, finely diced 1 5 ounce package arugula 2 tbsp. parsley, chopped

Spray pan and grill lean protein (your choice), red bell peppers and squash. Season with salt and pepper to taste. In small bowl, whisk remaining olive oil, vinegar, mustard, salt and pepper. Pour over squash, protein & peppers. Add shallots & toss. Add arugula & toss. Garnish with parsley.

Calories: 323, Fiber: 7.3g Serves 3

Kaia Club Sandwich Vegetarian bacon Vegetarian turkey slices ¼ avocado Romaine lettuce Tomato Sprouts Vegenaise (vegan mayonnaise)

Add all sandwich toppings & enjoy.

*Balance Plan: 2 slices sprouted whole-wheat bread *Strength Plan: 1 slice sprouted whole-wheat bread *Kaia Plan: romaine lettuce Calories: 223, Fiber: 6.2g *calculated without bread Serves 1

Entrées

Kaia Kalamata Quesadillas 1 3 1 2 1 6

large gluten free tortilla oz Daiya cheese or non-dairy cheese sautéed onion cloves garlic, diced red bell pepper Kalamata olives, diced

Lightly coat pan with coconut oil and sauté onion, garlic and red bell pepper. Spread cheese on tortilla. Add sautéed veggies, and olives. Grill until golden.

Calories: 621, Fiber: 14g, Sugar: 9g Serves 1

Kaia Pizzadilla 2 gluten free tortillas 6 mushrooms 6-8 black olives 1 cup spinach ½ cup non-dairy cheese (we recommend Daiya) ½ pizza or marinara sauce Salt & pepper to taste

Warm tortillas in pan, spread with marinara sauce, top with cheese, spinach, mushrooms, olives and serve.

*Balance Plan: according to directions *Strength Plan: according to directions *Kaia Plan: use large kale leaves or 1 gluten free tortilla

Calories: 439, Fiber: 17.3g Serves 2

Entrées

Kaia Quesadilla 2 gluten free tortillas 1 tomato, chopped ¼ cup quinoa & beans 1 cup spinach ½ cup non-dairy cheese (we recommend Daiya) Any other veggies that sound good ¼ sliced avocado

Warm tortillas in pan, add toppings and serve.

*Balance Plan: make according to directions *Strength Plan: make according to directions *Kaia Plan: Use large kale leaves or 1 gluten free tortilla Calories: 566, Fiber: 25.2g Serves 1

Kale or Romaine Quinoa Wrap 1 cup quinoa 2 cups water ½ avocado, diced 2 tomatoes, diced 1 cucumber, grated 1 large carrot, grated Apple cider vinegar Flax oil Salt and pepper to taste

1. 2.

Place quinoa and water in pot and bring to a boil. Stir, reduce heat, and cover. Simmer on low heat for about 20 minutes or until all the water is absorbed. Mix vegetables together. Scoop one serving of vegetables and scoop of quinoa onto a kale leaf or large romaine lettuce leaf. Drizzle apple cider vinegar, flax oil, sea salt and pepper for taste.

Calories: 304, Fiber: 8.1g Serves 3

Entrées

Killer Kaia Wrap 4 large romaine lettuce leaves (wrap) 1 Carrot, grated ½ cucumber, sliced 1 tomato, diced 1 onion, sautéed 1 clove garlic, sautéed ¼ c. cilantro, chopped ¼ avocado, sliced ¼ c. quinoa ½ c. lentil beans Salsa to taste

Cook beans and quinoa. Sauté onion and garlic, add grated carrots for 1 minute. Layer all ingredients in romaine lettuce

Calories: 386, Fiber: 22g Serves 2

Pleasing Pesto Primavera Pesto Sauce 3 cups basil leaves 3 cloves garlic ½ tsp sea salt ½ cup pine nuts ½ cup olive oil 2 cups cauliflower, diced 2 cups broccoli, diced 1 cup carrots, diced 1 cup celery, diced ¼ cup fennel, diced

1. 2. 3.

Pesto: Place all ingredients in a food processor or blender and blend until smooth. Steam or stir-fry vegetables (coat pan lightly with coconut oil and lightly cook) When veggies are al dente add stir in pesto and enjoy.

Calories: 403, Fiber: 4.5g, Sugar: 4.5g Serves 4

Entrées

Orange-Ginger Tofu Triangles 1lb. tofu 1 .c fresh orange juice ¼ c. rice vinegar 1/3 c. soy sauce 1/3 c. olive oil 4 tsp sesame oil 3 cloves garlic, minced 1tbsp. minced, peeled fresh ginger ¼ tsp hot red pepper flakes 1 bunch green onions, chopped ¼ c. chopped cilantro

Cut tofu into 4 thin slices, and then cut diagonal to make 8 triangles. Lay tofu flat on top of a towel, cover with another towel and place something heavy on top to press out moisture for at least 30 minutes. In med. bowl, whisk together oj, vinegar, soy sauce, oils, garlic, ginger, and red pepper. Separate tofu into baking dish in a single layer. Cover with the marinade and sprinkle with onions and cilantro. Marinate for at least 30 minutes (much better if you can let it marinate overnight) Preheat oven to 350°.F Cover the dish and bake for 20 minutes without turning the tofu. Remove the foil and bake an additional 20-25 minutes. (can serve with quinoa and use remaining liquid to drizzle over quinoa)

Calories: 429, Fiber: 1g Serves 4

Entrées

Quinoa with Kale, Raisins & Chickpeas 2/3 cup dry quinoa, rinsed well 1 1/3 cups vegetable broth 4 cups kale, torn into bite-sized pieces 1 tsp coconut oil 1 clove garlic, minced ¼ tsp chili flakes 1 19 ounce can chickpeas, drained and rinsed well Zest of 1 lemon ¼ cup raisins ¼ tsp good quality sea salt ½ cup halved cherry tomatoes Nutritional yeast (optional) Chopped walnuts (optional)

Place the quinoa and broth in a large pot, bring to a boil then cover and reduce to a simmer for 20 minutes until almost all the liquid has been absorbed. In the last couple minutes add the kale on top and stir. Cover and let cook for 2 more minutes. Set aside. While waiting for the quinoa to cook, heat a large pan over medium heat. Heat the coconut oil, add garlic and chili flakes. Sauté 2 minutes until golden and fragrant. Add chickpeas and lemon zest and cook until warm, about 2 minutes. Add the quinoa, kale, raisins and salt and stir to mix well. Add the cherry tomatoes last, and stir over heat for 1 minute. Serve with some nutritional yeast and chopped walnuts sprinkled on top.

Calories: 344, Fiber: 8.3g Serves 4

Entrées

Quinoa Salad with Roasted Veggies 1 cup quinoa 2 small zucchinis, chopped 1 medium carrot, chopped 1 small red onion, chopped 2 small yellow squash, chopped 1 tbsp. extra-virgin olive oil Sea salt and pepper to taste 1 fresh lemon, juiced

Roast chopped veggies in the oven at 300°F until tender. Prepare quinoa according to package directions. Toss everything together in a large serving dish.

Calories: 300, Fiber: 5.6g Serves 3

Ratatouille 5 tomatoes, diced 1 zucchini, sliced 1 eggplant, sliced 1 green bell pepper, diced 1 onion, chopped 2 cloves garlic, chopped 3 tbsp. extra virgin olive oil Sea salt & pepper to taste 1 cup of water

Heat pan and sauté olive oil, garlic and onions. Add eggplant, zucchini & bell pepper cook for 8 minutes. Add tomatoes, basil, water, salt and pepper, cook just a few more minutes until veggies are cooked but not too soft.

Calories: 301, Fiber: 14.2g Serves 2

Entrées

Raw Pad Thai 1 medium zucchini 1 large carrot 1 green onion, chopped ½ c. shredded purple cabbage ½ c. cauliflower florets ½ c. mung bean sprouts or radish sprouts (spicy) Sauce 2 tbsp. tahini 2 tbsp. almond butter 1 tbsp. lime or lemon juice 2 tbsp. soy sauce/shoyu/Tamari 1tbsp. honey ¼ tsp garlic, minced ½ tsp ginger root, grated

Use a mandolin or vegetable peeler to create noodles from the carrots and zucchini. Place them in a large mixing bowl and top with the vegetables. Whisk sauce ingredients in a bowl. The sauce will be thick, but will thin out after it's mixed with the vegetables. Pour the sauce over the noodles and vegetables, and mix. This dish tastes even better the next day once the flavors have had a chance to blend..

Calories: 289, Fiber: 8g *Kaia FIT Elk Grove favorite Serves 2

10 0

Entrées

Sassy Sushi 1 package of Nori wraps 1 medium zucchini 1 large carrot 1 green onion, chopped 1 avocado ½ c. shredded purple cabbage ½ c. cauliflower florets ½ c. mung bean sprouts or radish sprouts (spicy) 1 cup quinoa Sauce 2 tbsp. tahini 2 tbsp. almond butter 1 tbsp. lime or lemon juice 2 tbsp. soy sauce/shoyu/Tamari/1tbsp. honey ¼ tsp garlic, minced

1. 2.

Place sheets of nori wraps shiny-side down on cutting board. Spread a thin layer of rice or quinoa, leaving ½ inch on the top edge. Add thin slices of veggies to the end of the nori wrap. Sprinkle seeds and spices down the middle. Roll wrap from bottom to top, slice with a sharp knife into bite size pieces. Dip in sauce and enjoy.

Calories: 99, Fiber: 4g Serves

10 1

Entrées

Sautéed Vegetables Group 1 Cauliflower, celery, carrots, broccoli, cabbage, eggplant, winter squash, asparagus Group 2 Mushrooms, peppers, zucchini, summer squash Group 3 Greens- spinach, chard, kale etc., scallions, bean sprouts Extra virgin olive oil or cooking spray Sea salt and pepper Optional Chopped nuts, tofu or tempeh, rice noodles, sesame seeds and water chestnuts. Preheat wok; add a little olive oil or cooking spray. Add group 1 until partially done and then group 2 until everything is almost done, and then add group 3 right at the end. Caloric content dependent upon vegetable selection

Simple Spring Wrap ½ avocado, sliced thin ½ fresh lemon juice 1 cucumber, shredded 2 tbsp. mint, minced 2 tbsp. fresh dill, minced 1 cup fresh spinach, chopped Sea salt & pepper to taste Mix avocado, lemon, mint, dill, salt, and pepper. Spread 2 tbsp. on tortilla or romaine lettuce leaf. Layer thin slices of cucumber and spinach. *Balance Plan: sprouted wheat wrap *Strength Plan: sprouted wheat wrap *Kaia Plan: romaine lettuce leaf Calories: 229, Fiber: 14.8g Serves 1

10 2

Entrées

Spaghetti Squash or Tofu Noodles 3 large tomatoes 3 tbsp. olive oil ½ tsp sea salt Pepper to taste 12-15 leaves basil 1 clove garlic, minced 1 sautéed onion 1 spaghetti squash or 1 package tofu noodles

Mix all ingredients (except squash or tofu) in a bowl let stand 1 hour before cooking. Preheat oven to 375°F degrees. Cut spaghetti squash in half lengthwise. Scoop out seeds and pulp. Spray cookie sheet with cooking spray and place squash cut side down. Bake for 40 minutes or until soft. Or microwave 6-8 minutes. Gently run a fork lengthwise across the inside of the squash to shred the pulp into strands. Or if using tofu noodles, drain and cook according to package directions. Place marinated ingredients in pan and simmer for 20 minutes. To serve, top noodles with sauce. *Spaghetti squash or tofu are only 25 calories and no carbs!

Calories: 295, Fiber: 4.8g Serves 2

10 3

Entrées

Spaghetti Squash Marinara One spaghetti squash, halved and seeds scooped out 1 tsp olive oil sea salt and pepper to taste ¼ cup fresh basil 2 cloves of garlic 1 juiced lemon 1 jar of organic marinara sauce

2. 3.

Preheat oven to 375°F. Slice off stem, flip cut side down, and then carefully slice in half, lengthwise. Brush the inside with oil, sea salt and pepper. Place cut side down on a baking sheet lined with parchment paper and bake for 45 minutes. Squash is ready when the strands scrape off with a fork fairly easily. Add marinara to a sauce pan on medium heat. Add garlic and basil to food processor. Add lemon juice, garlic and basil to your marinara. Cook until hot Scrap out spaghetti squash on to a plate add marinara and serve.

Calories: 197, Fiber: 7g, Sugar: 11g Serves 2

10 4

Entrées

Spicy Lentils & Wild Rice ¾ cup red lentils ¼ cup brown lentils 1 cup wild rice Salt to taste 1 tbsp. chili powder 2 ½ cups of water or vegetable stock 2 tomatoes ¼ cup parsley

Allow lentils to soak for one hour or overnight. Cook the rice separately, put aside. Drain the lentils. Cook lentils in water or vegetable stock. Bringing to a boil and then simmer for about an hour. Keep an eye on the process, don’t allow the mixture to burn, add water if necessary. Combine the rice with the lentil mixture and stir well. Season with sea salt. Add fresh tomatoes and parsley. To serve place on a bed of greens.

Calories: 350, Fiber: 15.5g Serves 2

Stuffed Tomatoes 2 tomatoes ½ cup fresh spinach, chopped ¼ cup eggplant, chopped ½ cup zucchini, chopped ½ cup onion, chopped 1 clove garlic, chopped 1 tbsp. extra-virgin olive oil Sea salt and pepper to taste

Chop spinach, eggplant, zucchini, onion & garlic. Place in bowl and add olive oil, salt, pepper, mix. Cut stem off tomatoes and scoop out pulp (leave skin). Gently spoon vegetable mixture into tomatoes. Place stuffed tomatoes in an ovenproof pan, add 1/3 cup of water, and cover tightly with foil. Bake in preheated oven 350°F degrees for 20 minutes.

Calories: 130, Fiber: 4.1g Serves 2

105

Entrées

Spanish Style Quinoa 2 tbsp. extra virgin olive oil 1 cup uncooked quinoa 1 medium onion, finely chopped 3 cloves garlic, minced 1 small green bell pepper, chopped 1 8 ounce can tomato sauce 2 ½ cups water 1 tsp chili powder ¼ tsp garlic powder ¼ tsp ground cumin

Heat the extra virgin olive oil in a large saucepan over mediumhigh heat. Stir in the quinoa, onion, garlic, and green pepper. Cook and stir 5 to 10 minutes until the onion is tender, and the quinoa has lightly toasted. Stir in the tomato sauce and water, then season with the chili powder, garlic powder, and cumin. Bring to a boil, then reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the liquid is absorbed, about 30 minutes. Stir the quinoa occasionally as it cooks.

Calories: 219, Fiber: 4.2g Serves 4

Spring Greens 4 cups kale 1 cup fresh spinach, chopped 2 cups Stemmed broccoli 1 cup of asparagus (stemmed and chopped) ½ fresh lemon juice 1 tbsp. Brags or soy sauce 1 tbsp. coconut oil 2 cloves chopped garlic 1 diced onion Sea salt & pepper to taste *Pick your own dressing or toppings Add coconut oil to low heat frying pan, add broccoli, asparagus, kale, spinach and all seasoning. Toss until lightly cooked and serve. Calories: 397, Fiber: 15g Serves 1

106

Entrées

Spicy Lentil Sloppy Joes 1 cup lentils 4 cups water 2 onions, chopped Cooking spray 1 cup tomatoes, chopped 2 tsp apple cider vinegar 2 tbsp. mustard, hot sauce or cayenne 2 cloves garlic, minced ¼ tsp ground sage ¼ tsp cumin ¼ tsp onion powder ¼ tsp turmeric ¼ cup fresh basil Sea salt and pepper to taste 1 cup tomato sauce

Boil lentils in water, cover until soft. Spray pan, sauté onion, add tomatoes and cook for 5 minutes. Add remaining ingredients, (except for tomato sauce). Stir in lentils. Add tomato sauce. Heat on medium for 10 minutes and stir often.

*Balance Plan: serve with 1 gluten-free bun *Strength Plan: serve with 1 gluten-free bun *Kaia Plan: serve with romaine lettuce Calories: 169, Fiber: 12.1g Serves 6

107

Entrées

Steamed Veggies & Marinara Vegetables: 1 cup broccoli 1 cup onion 1 cup zucchini ½ cup carrots 1 jalapeno pepper 1 red bell pepper 1 cup kale 1 cup spinach Marinara sauce: 1 clove garlic 4 tomatoes Fresh basil 1 cup sun-dried tomatoes ½ cup chickpeas 1 tbsp. flax oil or olive oil Lemon Pepper and sea salt to taste.

Sauté garlic in oil, heat until golden. Add remaining marinara ingredients and simmer for 20 minutes. Steam vegetables. To serve, top vegetables with sauce.

Calories: 321, Fiber: 14.1g Serves 2

108

Entrées

Stir Fried Greens & Almonds 2 cups broccoli (one head) 1 onion, chopped 1 cup green beans 1 cup of mixed veggies (cauliflower, carrots, sweet peas, spinach) 1 clove of garlic, chopped 3 tbsp. extra virgin olive oil (total) 1 lemon, juiced ½ tsp oregano ½ tsp cumin ¼ cup almonds, chopped Salt & pepper to taste

Sauté 2 tbsp. of olive oil, garlic & onions. Add beans, broccoli, & veggies. Cook for a few more minutes until veggies are cooked but not too soft. In a small bowl add 1 tbsp. of olive oil, lemon, herbs, salt & pepper. Pour over veggies & add almonds..

Calories: 293, Fiber: 8.2g Serves 3

Sweet & Spicy Noodles 2 large zucchini or yellow squash 2 tbsp. almond butter 2 tbsp. Bragg’s, tamari, soy sauce ¼ cup basil leaves, minced 2 tsp curry powder 1 tbsp. fresh rosemary, minced or 1 tsp dried rosemary Sea salt & pepper to taste.

1. 2.

Optional: olives, capers, pine nuts, different veggies & herbs & fresh mushrooms. Combine all ingredients together in a large bowl & serve.

Calories: 293, Fiber: 8.2g Serves 1

109

Entrées

Stuffed Spaghetti Squash 1 spaghetti squash 1 cup cooked chickpeas ½ red onion, diced 6 oz. extra-firm silken tofu, drained and cut into ½-inch pieces ½ cup oil-packed sun-dried tomatoes, drained and thinly sliced 1 tbsp. finely chopped jalapeño chili (more to taste) ½ cup light coconut milk 1 ½ tsp. curry powder 1 clove minced garlic 2 tbsp. thinly sliced basil, optional

Preheat oven to 375°F. Cut ends off squash and cut in half lengthwise. Remove seeds with spoon. Place halves cut side down on rimmed baking sheet, and add 11/2 cups water to cover surface. Bake 30 minutes, or until squash yields when pressed. Cool squash cut side up 10 minutes. Scrape squash halves with fork to release strands. Transfer strands to large bowl, and stir in chickpeas, onion, tofu, sun-dried tomatoes and jalapeño. Whisk together coconut milk, curry powder, and garlic in bowl; stir into squash mixture, and toss to combine. Season with salt and pepper. Fill squash shells with mixture, and return to baking sheet, cut side up. Bake 20 minutes, or until heated through.

Calories: 353, Fiber: 6g *Kaia FIT Elk Grove Favorite Serves 4

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Entrées

Sweet Potato Casserole

w/a Crunchy Nut Crumble For the sweet potato mash: 4.5-5 pounds sweet potatoes 1 ½ tbsp. vegan butter 1 ½ tbsp. virgin coconut oil ½ tbsp. pure maple syrup, or to taste 1 tsp pure vanilla extract ¾ tsp cinnamon 1/8 tsp ground nutmeg 1/8 tsp fine grain salt, or to taste For the crunchy nut crumble: 1 cup rolled oats 1 1/3 cups pecan halves, chopped 1/3 cup almond meal or almond flour 1 tsp cinnamon 1/8 tsp fine grain sea salt 2 tbsp. virgin coconut oil, melted 2 tbsp. vegan butter, melted 2 ½ tbsp. pure maple syrup

4. 5.

Peel and roughly chop sweet potatoes into large chunks. Place into a large pot and cover with water. Bring water to a boil, reduce heat to med-high, and gently boil for 10-20 minutes, until the potatoes are fork tender. Drain. Preheat oven to 375°F. Lightly grease a 2.5 quart (10 cup) casserole dish and set aside. Prepare the crumble topping: Pulse the oats in a food processor until coarsely chopped. In a medium bowl, stir together the chopped pecans, oats, almond meal/flour, cinnamon, and salt. Pour on melted coconut oil, melted butter, and maple syrup. Stir until combined. Once cooked and drained, place sweet potatoes into a large bowl. Mash potatoes with the butter and coconut oil until smooth. Now, stir in the maple syrup, vanilla, cinnamon, nutmeg, and salt. Adjust to taste if desired. Spoon into casserole dish and smooth out. Sprinkle the crumble topping all over the sweet potato mixture, evenly. Bake, uncovered, at 375°F for 16 to 23 minutes, until the dish is hot throughout. Plate and serve immediately with a pat of vegan butter or coconut oil.

Calories: 320, Fiber: 6g Serves 12

111

Entrées

Sweet Potato & Black Bean Enchiladas Sauce Ingredients: 1 15 ounce can tomato sauce 1 3/4 cups low-sodium vegetable broth 1 tsp chili powder 1 tsp garlic powder 1 tsp dried oregano ½ tsp chipotle Chile powder Filling Ingredients: 1 tbsp. extra-virgin olive oil 1 cup onion, diced 3 cups sweet potatoes, peeled and diced 1 15 ounce can diced tomatoes, drained 1 16 ounce jar prepared medium salsa 3 cloves garlic, minced 1 tsp cumin 1 15 ounce can black beans, rinsed and drained ¼ cup feta cheese Enchiladas: 16 6-inch corn or 8 10-inch whole wheat tortillas ½ cup feta cheese Garnishes: 2 limes, cut into wedges ½ cup sour cream or use a non-dairy sour cream for a vegan dish Cilantro

To make Sauce: Bring all sauce ingredients to a simmer in saucepan over medium heat. Whisk to combine and then remove from heat. Season with salt and pepper, if desired. To make Filling: Heat oil in separate saucepan over medium heat. Add onion and sauté 3 to 5 minutes, or until soft. Add sweet potatoes, tomatoes, salsa, garlic, cumin, and 1/2 cup water; bring to a boil. Reduce heat to mediumlow, and simmer 30 to 40 minutes, or until sweet potatoes are soft. Mash mixture with potato masher until combined. Add black beans, and cook 5 minutes. Add 1/4 cup feta cheese to the mixture. To assemble Enchiladas: Preheat oven to 350°F degrees. Brush 13- x 9-inch baking dish with oil. Spread 1/2 cup of sauce in bottom of dish. Spoon filling onto, roll, and pack close together seam-side down in baking dish. Top with remaining sauce and feta cheese. Bake 15 minutes. Preheat boiler. Broil Enchiladas 5 minutes, or until cheese is browned and bubbly. Let rest 10 minutes before serving. Garnish with lime, sour cream, and cilantro.

Calories: 270 *Using wheat tortillas Serves 8-16

112

Entrées

Thai Noodles Noodles: 1 package firm tofu 1 cup water ¼ cup Tamari or soy sauce 1 8 ounce rice noodles Sauce: 3 cloves garlic, minced 1 tbsp. fresh ginger ¼ cup water ¼ cup soy-nut butter or organic peanut butter 3 tbsp. Tamari or soy sauce 3 tbsp. vinegar 1 tbsp. sesame oil Garnish: ¼ cup chopped peanuts ¼ cup cilantro leaves 1 lime

Cut tofu into 1⁄4-inch slices. Marinate tofu in 1 cup water & 1/4 cup soy sauce for 10 minutes. Transfer to baking sheet & bake 25 minutes at 400°F degrees, turning once. Tear cooled tofu into bite size pieces. Add garlic, ginger, water, soy-nut butter, soy sauce, vinegar, & oil to food processor & blend. Cook noodles. Transfer noodles to serving bowl, top with sauce and tofu. Garnish with cilantro, peanuts, & lime juice.

Calories: 408, Fiber: 5g Serves 3

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Entrées

Thai Coconut & Peanut Butter Curry 3 red bell peppers, thinly sliced 1 cup onion, chopped 1 8 ounce package baby portabella mushrooms, sliced 2 cups vegetable broth 1 can full fat coconut milk 2 tbsp. Tamari or soy sauce 1 tsp dry ginger Pinch pure Stevia or Truvia 2 tbsp. brown sugar or coconut sugar 2-3 tbsp. red curry paste ¼ cup peanut butter (can omit for peanut-free curry) ¼ tsp salt 4 cups broccoli florets 4 carrots, sliced 3 small zucchinis, chopped 1 cup pineapple, chopped 15-20 fresh basil leaves, torn (fresh is much better than dry basil for this recipe) Garnishes: cilantro, chopped peanuts, Sriracha

In a large pot, sauté the first three ingredients in oil or oil spray, stirring every so often, for 8 minutes or until the onion begins to look translucent. Meanwhile, make the sauce: Combine the next eight ingredients in a large bowl, and stir to fully incorporate the curry paste and peanut butter. Now add all remaining ingredients—including the sauce—to the pot. Bring to a boil; then boil on medium, uncovered, 8-11 minutes (depending on your texture preference for veggies), stirring occasionally. Add garnishes if desired.

*Balance Plan: 1 whole wheat naan *Strength Plan: no additions *Kaia Plan: no additions

Calories: 200, Fiber: 5.3g Serves 6

114

Entrées

Toasted Quinoa with Kale 1 cup quinoa 2 tbsp. extra virgin olive oil (total) 1 3/4 cup water 2 garlic cloves, minced 4 cups kale, chopped 2 tomatoes, diced 1 tbsp. fresh lemon juice 1/3 cups toasted pine nuts (balance level) ½ tsp sea salt 1. Dry-toast 1 cup quinoa in a pan, stirring until golden (about 6 minutes). Add sea salt, 1 tbsp. olive oil and 1 3/4 cups boiling water. 2. Reduce heat to low, cover, and simmer 20 minutes. Let stand 5 minutes. In a separate saucepan, over med high heat, sauté 1 tbsp. olive oil and garlic for 30 seconds. Add 4 cups chopped kale, sauté until deep green and tender, (3-4 minutes). Stir in quinoa, lemon juice, salt & pepper to taste. Calories: 376, Fiber: 6.5g Serves 3

Tofu Chow Mein 2 2 1 1 2 2 1 1 1 1 2

cups cabbage, chopped cups onions, sliced tsp sesame or almond oil 16 ounce package firm tofu, diced cups peas cups mushrooms, sliced tbsp. arrowroot powder tbsp. Bragg’s or low salt soy sauce tsp Asian 5 spice seasoning powder can water chestnuts cups mung bean sprouts

Sauté the cabbage and onions in sesame or almond oil. Cook on medium heat 5 minutes and then add tofu, peas and mushrooms. In a bowl, mix the arrowroot powder and the Bragg’s or soy sauce with 3 tbsp. of liquid from the cooking mushrooms. Add this mixture, seasonings, water chestnuts, and bean sprouts to the sauté mixture stir. Cook for 3 more minutes.

Calories: 312, Fiber: 16.3g Serves 2

115

Entrées

Tomato, Basil & Hummus Sandwich Several slices of tomatoes Fresh basil leaves 1 tbsp. hummus Sea salt and freshly ground pepper to taste

Tasty and simple! Spread hummus on your choice of bread; add tomatoes, basil & pepper. *Balance Plan: 2 slices sprouted wheat bread *Strength Plan: 2 slices sprouted wheat bread *Kaia Plan: romaine lettuce leaf Calories: 168, Fiber: 5.7g Serves 1

Vegan Saag 1 10 ounce package frozen spinach, thawed 1 medium onion 2 tsp curry powder 2 tbsp. minced garlic ½ tsp salt (or more if desired) ¼ tsp dry ginger (or 1 tsp fresh) ½ tbsp. olive oil ¼ cup coconut yogurt

Add onion and oil to a hot pan and sauté for 3 minutes until golden. Stir in the garlic, curry, and ginger, and sauté for another minute. Then add spinach, as well as 2 tbsp. water. Cook another minute, or until most of the water is absorbed. Remove from heat and stir in yogurt, as well as 1/4 cup water or milk of choice. You can also add a little coriander and turmeric, if desired, for more flavor.

*Balance Plan: ½ cup wild rice *Strength Plan: ¼ cup wild rice *Kaia Plan: no additions Calories: 136, Fiber: 5.9g Serves 2

116

Entrées

Thai Sweet Potato Veggie Burgers For the burgers: 1 large sweet potato ½ cup cilantro, finely chopped ¼ cup fresh basil leaves, finely chopped 3 large garlic cloves, minced 2 tsp finely grated ginger ½ cup roasted and salted peanuts, finely chopped ¾ cup gluten-free rolled oats, processed into a coarse flout 1 (15-ounce) can chickpeas, drained and rinsed 2 tbsp. ground flax + 3 tbsp. water, mixed in bowl ½ tbsp. sesame seed oil 1 tbsp. low-sodium tamari (or coconut aminos for soy-free option) 1 tsp fresh lime juice 1 tsp ground coriander 1 tsp fine grain see salt, or to taste Freshly ground black pepper, to taste For the peanut sauce: 1 garlic clove 6 tbsp. smooth peanut butter (or almond or sunflower butter) 6 tbsp. smooth peanut butter (or almond or sunflower seed butter) 2.5 tbsp. fresh lime juice 2 tbsp. low-sodium tamari (or coconut aminos) 1-2 tbsp. water, as needed ½ tbsp. pure maple syrup (or other sweetener) 1 tsp freshly grated ginger 1/8 tsp cayenne pepper

Preheat over to 350°F and line large baking sheet with parchment paper. Peel the sweet potato and grate 1.5 cups of sweet potato. In large bowl combine grated sweet potato, cilantro, basil, garlic, ginger and chopped peanuts. Finely chop oats in food processor (should be like a coarse flour) and stir into other ingredients. In food processer chop drained chickpeas until a coarse paste and stir into other ingredients. In a mug, whisk together ground flax and water, let sit for only 20 seconds before stirring into other ingredients. Stir in sesame oil, tamari, lime juice, coriander, salt, and pepper all to taste. Shape mixture into 6-8 patties, and place on baking sheet. Bake 20 minutes, flip then bake anther 15-17 minutes. Prepare peanut sauce: add all sauce ingredients into a food processor and process until smooth. .

Calories: 337, Fiber: 7g, Sugar: 7g Serves 6-8

117

Entrées

Veggie Stir-Fry ½ cup firm tofu, diced 3 bell peppers (red, yellow, green), sliced 1 onion, sliced 1 garlic clove, minced 2 carrots, sliced 2 cups bok choy, chopped 1 cup mushrooms, chopped 5-8 basil leaves, chopped 2 tbsp. fresh ginger, peeled and minced 1-2 tbsp. Bragg’s 1-2 tbsp. Asian 5 Spice seasoning powder

Directions: Heat cooking spray or sesame oil in pan. Add tofu, veggies, & seasoning. Sauté until vegetables are softened

Calories: 248, Fiber: 8.5g Serves 1

Veggie Fajitas 1 3 1 1 1 1

6 ounce package vegan chicken strips bell peppers (red, yellow, green) cup onion garlic clove, minced cup mushrooms, chopped cup spinach, chopped

Sauté all vegetables and vegan chicken strips. Spoon mixture onto tortilla or lettuce, add fresh salsa.

*Balance Plan: 1 sprouted whole grain tortilla *Strength Plan: 1 sprouted whole grain tortilla *Kaia Plan: romaine lettuce leaf

Calories: 239, Fiber: 9.4g Serves 2

118

Entrées

Vegetable Pot Pies Crust: Follow directions for ‘crust’ on back of Bob’s Organic Spelt Flour Filling: 2 tbsp. extra virgin olive oil 1 1/2 cups leek, white and green parts chopped 1 1/2 cups celery or fennel, chopped 1 cup carrots, diced 1 8 ounce package button mushrooms, thinly sliced 2 tbsps. all-purpose flour 2 cloves garlic, minced 1 1/2 cups red-skinned potatoes, peeled, and cut into 1/2 inch cubes 2 1/4 cups low-sodium vegetable broth 1 tsp poultry seasoning 2 tbsp. creamy cashew butter Optional: 6 asparagus spears cut into 1-inch pieces 1/2 cup fresh or thawed frozen peas 1/2 cup fresh or thawed frozen corn kernels

Heat oil in large pot over medium heat. Add leek, celery, carrots, and mushrooms. Sauté 5 to 7 minutes, or until tender. Stir in flour and garlic, cook 1 minute. Add potatoes, broth, and poultry seasoning. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 10 minutes. Stir in cashew butter and cook 1 minute more. Remove from heat, and stir in asparagus, peas, and corn. Preheat oven to 400 degrees. Roll out Dough to 1/8-inch thickness. Cut into 8 4-inch rounds. Spoon filling into 8 1-cup ramekins. Place dough rounds on top, pressing dough around sides of ramekins with fork to crimp and seal. Pierce the top of each pot pie with a knife or fork. Place pot pies on baking sheet, and bake 30 to 40 minutes, or until tops are golden brown. Let stand 5 minutes before serving.

Calories: 244, Fiber: 4g Serves 8

119

EntrĂŠes

Wild Rice & Alkalizing Greens 1 cup of wild rice 1 cup Bok choy, chopped 1 cup broccoli, chopped 2 carrots, chopped 1 cup of bean sprouts, chopped 1/2 cup vegetable broth 1 dried red chili, minced 1 fresh lime, juiced 1/2 cup cilantro, chopped 5-8 basil leaves, chopped Sea salt to taste

Steam the chopped bok choy, broccoli, carrots, and bean sprouts in the veggie broth, cook just enough to leave them crunchy. Finely chop the chili, cilantro & lime for dressing. Place rice on a plate, top with veggies, dressing and serve.

Calories: 291, Fiber: 11.4g Serves 2

Layered Taco Jar Salsa Lentils Diced Tomatoes Romaine Spinach Cilantro Green Onions Optional: Daiya cheese, Tempeh and Tapatio Calories: 387, Fiber: 1g

120

Sides & Sweets

121

Sides & Sweets

Black Beans 2 cups dry black beans (soak overnight) 4 cups water 1 tsp sea salt 1. Boil your beans. Remove your beans from the soaking water. Discard the water and add the beans to a large pot. Fill the pot with fresh water. Cook the beans on medium high until they are soft. Add more water if the beans are not yet soft and the water is disappearing. 2. Cooking times can vary depending upon the freshness of your beans. It can take 2 to 4 hours to boil black beans until they are tender. Calories: 240, Fiber: 30g Serves 4

Cauliflower Rice 1 head cauliflower Sea salt to taste Black pepper to taste 2 tbsp. coconut oil ½ tsp garlic powder ½ tsp ginger 1 lime, juiced

1. Process the cauliflower. Place the cauliflower into a food processor until it has a grainy rice-like consistency. Season with sea salt and freshly ground black pepper.

2. Sauté the cauliflower rice. Heat a large sauté pan over medium high heat. Add coconut oil or olive oil when hot. Sauté cauliflower in a pan with oil and seasonings. Top with lime juice and toss. Serve immediately. Calories: 101, Fiber: 4g Serves 4

122

Sides & Sweets

Crispy Smashed Potatoes

w/Avocado Garlic Aioli For the Potatoes: 2lbs Yukon gold potatoes (or try red or new potatoes) 2-2.5 tbsp. extra virgin olive oil (or oil of choice) Fine grain sea salt and freshly ground black pepper to taste Garlic powder, for sprinkling on top 1/3-1/2 cup fresh parsley, minced Avocado Garlic Aioli: 1 Large avocado, halved and pitted 1 Large or 2 small garlic cloves Â˝ tbsp. fresh lemon juice Âź cup soy-free Vegenaise (or vegan mayo of your choice) Fine grain sea salt and freshly ground black pepper, to taste

Add potatoes into a large pot and cover with water (do not peel the potatoes). Place on stove top and turn heat to high. When the water starts to boil, reduce heat slightly, and simmer uncovered for 20-25 minutes, until tender. Meanwhile, prepare the avocado aioli. Add garlic into food processor and process until minced. Now add the rest of the aioli ingredients and process until smooth, scraping down the bowl as needed. Add salt and pepper, to taste. When potatoes are fork tender, drain in a colander and cool for 10 minutes or so. Preheat oven to 450Â°F. Place potatoes on a large lightly greased baking sheet. With the base of a mug or measuring cup, smash or press down on each potato until it's mostly flattened (see photo in post). Some potatoes might break apart a little, but this is totally fine. Drizzle each potato with about 1 tsp of oil and sprinkle on a generous amount of salt and pepper. Finally, sprinkle on some garlic powder. Roast potatoes in the oven for 25-30 minutes until crispy, golden, and browned on the bottom. Remove from oven and sprinkle with chopped fresh parsley, more sea salt, and pepper. Serve immediately with avocado aioli.

Calories: 197, Fiber: 3g Serves 8

123

Sides & Sweets

Mashed Sweet Potatoes 6 sweet potatoes 2 cups coconut milk 2 tbsp. olive oil 1 tbsp. curry powder ½ tsp sea salt Pinch of pepper

Peel and chop sweet potatoes. Place in saucepan, cover with water, and boil for about 20 minutes. Drain, mash, and add all ingredients.

Calories: 333, Fiber: 6.6g Serves 6

Parsnip Fries 6 sweet potatoes 2 cups coconut milk 2 tbsp. olive oil 1 tbsp. curry powder ½ tsp sea salt Pinch of pepper

Preheat oven to 400°F. Mix together the nut butter, oil and salt. Take parsnips and toss in bowl with your hands until fully coated. Place on baking sheet and cook for 40-50 minutes until crisp.

Calories: 200, Fiber: 5g, Sugar: 5g Serves 3

Pinto Beans 2 cups dry pinto beans

Rinse beans. Put beans in saucepan, cover with water, and soak beans overnight. The next day, rinse beans again, cover with water (or vegetable broth for extra flavor) and simmer on medium heat 2-3 hours until soft. Drain excess water. Add oregano, sea salt, and pepper. Refrigerate in for up to one week in storage container.

Calories: 121, Fiber: 6.7g Serves 6

124

Sides & Sweets

Roasted Beets 6 raw beets

Preheat oven to 425° F. Wrap beets in foil, and roast for 40-60 minutes or until you can pierce them with a fork. Allow beets to cool, peel off skin, slice and enjoy.

Calories: 53, Fiber: 3.5g, Sugar: 8.25g Serves 4

Roasted Cauliflower 1 large cauliflower 15 cherry tomatoes 1 tbsp. coconut oil 4 tbsp. cilantro pesto

1. 2.

Preheat oven to 350°F. Slice cauliflower into 1 inch thick pieces. Heat coconut oil in pan on medium heat. Add ½ of the cauliflower to pan and cook for 3-5 minutes or until golden. Place on a baking sheet. Cook remaining cauliflower. Bake all cauliflower and cherry tomatoes for about 15 minutes. Serve with cilantro pesto.

Calories: 166, Fiber: 6g, Sugar: 7g Serves 4

Yogurt Covered Blueberries 1 cup frozen blueberries ½ cup unsweetened almond milk 1 tbsp. shredded coconut 1 tbsp. hemp seeds (optional)

Pour a small amount of almond milk over blueberries add coconut & hemp seeds...enjoy!

Calories: 181, Fiber: 6g, Sugar: 14.1g Serves 1

125

Sides & Sweets

Roasted Tomatoes Stuffed w/Pine Nut Spinach Pate & Young Dill 1 ½ cups pine nuts 2 cloves garlic 2 tbsp. of lemon juice 1/3 cup water 1 tsp nutmeg ½ tsp sea salt 2 tbsp. olive oil 1 ½ cups red bell pepper, diced 1 cup sun-dried black olives, pitted and minced 2 tbsp. fresh basil, minced 3 tbsp. fresh dill, minced 1 ½ tbsp. fresh oregano, minced 1 ½ cups baby spinach, shredded 8-10 tomatoes, roasted and with pulp scooped out to make cups

In a food processor, process the pine nuts, garlic, lemon juice, water, nutmeg, salt and olive oil until smooth. Remove to a mixing bowl and had mix with remaining ingredients, except tomatoes. Stuff tomatoes with mixture.

Calories: 357, Fiber: 5g, Sugar: 8g Serves 4

126

Sides & Sweets

Sautéed Broccoli

w/Garlic & Sundried Tomatoes 4 sundried tomatoes ½ large lemon, juiced 1 bunch of broccoli, chopped into florets ½ bulb of garlic, minced 1-tbsp. coconut oil 1-tsp basil 1-tsp oregano Sea salt and pepper, to taste

1. 2.

Marinate your sundried tomatoes. Chop your sundried tomatoes and place them into a small bowl. Juice ½ large lemon and add to the sundried tomatoes. Marinate for 5-10 minutes. Add 1-tbsp. of oil to a pan and allow it to heat up over low heat. Add minced garlic, cook for 2-3 minutes. Add broccoli florets. Toss until fully coated. Add sundried tomato mixture, basil, oregano, salt and pepper. Toss. Cover the pan and allow to steam for 2-3 minutes. Serve immediately.

Calories: 96, Fiber: 4g Serves 4

Steamed Bok Choy Appetizer 4-6 heads of Bok Choy

1. Lightly steam 4-6 heads of Bok Choy (careful not to overcook) 2. Place on a plate, sprinkle 1 tbsp. of cold pressed oil over Bok Choy. Add sea salt, pepper, cayenne and nutritional yeast to taste. Enjoy

Calories: 195, Fiber: 0g Serves 1

127

Sides & Sweets

Banana Cream Chia Pudding 3/4 cup banana 1/4 cup canned light coconut milk 2 1/2 tbsp. chia seeds (milled chia seed for smoother pudding) 1 tbsp. water 1 tbsp. coconut syrup, maple or Stevia 1/2 tsp vanilla extract Optional: Sprinkle with unsweetened, shredded coconut

Place banana, coconut milk, water, maple syrup, vanilla, and sea salt into a blender. Blend on high until completely blended and then pour into a mason jar or bowl. Add the chia seeds and stir completely. Refrigerate at least 45-60 minutes or overnight. Sprinkle coconut and serve.

Calories: 232, Fiber: 14.2g, Sugar: 32.2g Serves 1

Craisin Desert Balls 1 cup Craisins 2-3 tbsp. coconut syrup, maple, agave or 1 tsp Stevia or Truvia 1 cup walnuts, chopped 1 cup almonds, chopped 1 tbsp. coconut oil 1 tbsp. unsweetened, shredded coconut

Combine all ingredients in food processor and blend. Chill ‘dough’ in refrigerator for 10-15 minutes, (this will help hold the balls together when you are making them). Remove ‘dough’ from refrigerator and form balls (a melon baller works well to make uniformly sized balls). Store in refrigerator or freezer.

Calories: 121, Fiber: 1.9g, Sugar: 5.4g Serves 16

128

Sides & Sweets

German Chocolate Energy Balls 2 tbsp. chia seeds 1/4 cup + 2 tbsp. filtered water 10 medjool dates, pitted 1 tbsp. raw coconut oil A pinch of sea salt 1/2 cup raw cacao powder 1 1/2 cups raw walnuts, soaked and dried, finely chopped 1 1/3 cups unsweetened, shredded coconut

Combine chia seeds and water in a bowl and mix together. Let seeds absorb water. Once absorbed, place in the food processor with the dates and coconut oil, and process until smooth and well combined. Add the sea salt and cacao powder, and process until smooth and well combined. Add the walnuts and process until evenly distributed, then remove from the processor and stir in the coconut. Form the mixture into 16 balls, and enjoy! Store in refrigerator or freezer

Calories: 204, Fiber: 4.4g, Sugar: 10.8g Serves 16

129

Chips, Dips & Dressings

130

Chip, Dips & Dressings

Baked Cauliflower Cuts 1 head of cauliflower 1 tbsp. coconut oil Sea salt and pepper

1. Preheat oven to 425°F degrees. Cut cauliflower like a loaf of bread into ½ inch thick slices.

2. Oil pan, arrange cauliflower, brush with melted coconut oil, and season to taste (optional cayenne or hot sauce). Bake for 45 minutes. Calories: 170, Fiber: 5g Serves 1

Buffalo Kale Chips 1 large bunch kale (de-stemmed & de-ribbed) Cooking spray 1 to 3 tbsp. hot sauce Sea salt, pepper, and chili powder

1. Preheat oven to 350° F degrees, make sure kale is dry. Spread kale on baking sheet & lightly spray kale with cooking spray. 2. Sprinkle kale with hot sauce & lightly toss. Add salt, pepper and chili powder. Toss. Bake 15- 17 min, depending on desired crispiness. Calories: 116, Fiber: 4g Serves 1

131

Chip, Dips & Dressings

Cilantro Pesto 2 cups cilantro, tightly packed 2 tbsp. pumpkin seeds 3 tbsp. Pine nuts 2 tbsp. lemon juice ½ cup olive oil 2 garlic cloves, peeled 1 tsp. miso paste or tamari

1. Wash cilantro and combine with olive oil and blend. Slowly combine the rest of the ingredients. Blend until creamy. Calories: 298, Fiber: 3g, Sugar: 0g Serves 4

Creamy Avocado 1 avocado 1 cup water ¼ cup cilantro ¼ tsp. sea salt and pepper 2 dates or 1 packet of stevia 1 small piece of ginger Cayenne to taste

1. Blend all ingredients on high and adjust seasoning to taste.

Calories: 330, Fiber: 16g Serves 1 132

Chip, Dips & Dressings

Creamy Vegan Ranch Dressing 5 ounces silken tofu, drained/squeezed dry 1/3 cups apple cider vinegar ¾ tsp celery seed ¾ tsp coriander ½ tsp garlic powder ½ tsp onion powder ½ tsp fine black pepper ¼ tsp cayenne 2 tbsp. maple syrup - grade b ¾ tsp sea salt, salt to taste 2-3 tbsp. grape seed oil

Make sure tofu is well chilled. Blend and season with salt & pepper to taste.

Calories: 428, Fiber: 0g Serves 1

Easy Cheesy Chipotle Kale Chips 1 large bunch kale, de-stemmed and de-ribbed 2 tbsp. chipotle hot sauce 2 tbsp. lime juice 1 tsp sea salt 1/3 cup nutritional yeast flakes 1 tsp paprika

Preheat the oven to 200°F degrees and cover 2 large baking sheets with parchment paper. Rip the kale into bite sized pieces and toss gently with the chipotle sauce and lime juice until completely coated. Dust with a mixture of the cumin, sea salt and nutritional yeast until coated on both sides of the kale. Arrange in a single layer on the baking sheet so that no kale leaves are overlapping. Sprinkle with additional nutritional yeast flakes and sprinkle with paprika (smoked is good) for a dash of color. Bake on the middle rack for 1 ½ hours and turn leaves over. Bake an additional 1 to 2 hours, or until crisp. Let cool completely.

Calories: 266, Fiber: 10g Serves 1

133

Chip, Dips & Dressings

Ginger-Miso Dressing 1 large carrot, peeled and roughly chopped 1 large shallot, peeled and roughly chopped 2 tbsp. roughly chopped ginger 1 tbsp. white miso 2 tbsp. rice wine vinegar ¼ cup sesame oil 2 tbsp. water

Add to blender and mix well.

Calories: 567, Fiber: 3.8g Serves 1

Hummus 1 ½ cups chickpeas 1 tsp sea salt 2 lemons, juiced 4 cloves garlic, chopped 1 cup filtered water 1 pinch paprika

Blend until creamy, refrigerate and serve. A GREAT immune booster.

Calories: 444, Fiber: 16.1g Serves 1

Roasted Chickpeas 2 15 ounce cans garbanzo beans 1 tbsp. coconut oil 1 tbsp. organic no-salt seasoning

Drain garbanzo beans. Heat oven to 350°F degrees. Line baking sheet with aluminum foil and spray with cooking spray. Toss garbanzo beans in coconut oil and seasoning. Bake for 45 minutes to one hour, tossing every 15 minutes.

Calories: 691, Fiber: 21.1g Serves 1

134

Chip, Dips & Dressings

Mexican Bean Dip 1 cup pinto beans 1 garlic clove, minced ½ cup onion, minced ¾ tsp salt Black pepper to taste Crushed red hot pepper to taste ¼ tsp ground cumin ¼ tsp dry mustard ¼ tsp dried basil

Mash the pinto beans & add all remaining ingredients. Cover & chill..

Calories: 278, Fiber: 16.5g Serves 1

Mushroom Skewers ½ tbsp. harissa pepper paste 1 tbsp. olive oil 2 tbsp. balsamic vinegar 1 tsp dried oregano 1 8 ounce package baby Portobello mushrooms, halved lengthwise

1. 2.

Whisk the harissa, olive oil, balsamic vinegar, and oregano together in a medium bowl. Add the halved mushrooms and toss well to coat. Marinate for 30 minutes. Preheat the oven to 350° F degrees or preheat the grill, if grilling. Thread the mushrooms onto pre-soaked bamboo skewers. Roast them in the oven for 10-12 minutes, or grill them, 5 minutes per side.

Calories: 188, Fiber: 10.5g Serves 1

135

Chip, Dips & Dressings

Raw Ranch Dressing ¾ cup cashews, soaked for at least 2 hours ½ cup water 2 tbsp. lemon juice ¼ cup apple cider vinegar ½ tsp sea salt ½ tsp dried thyme ½ tsp dried oregano 1 clove garlic ½ tsp onion powder 3 tbsp. fresh dill 3 tbsp. olive oil

Blend all the ingredients in a high-speed blender- or blend all the ingredients except for the oil in a food processor, and drizzle the oil in until mixture is creamy and emulsified.

Calories: 220, Fiber: 1g, Sugar: 2g Serves 4

Salsa 4 tomatoes, chopped ½ onion, diced 1 tbsp. cilantro, minced 2 tbsp. lime juice 1 tsp jalapeno, seeded and minced ½ tsp garlic, minced ½ tsp sea salt ¼ tsp pepper ¼ tsp chili powder Pinch of cayenne pepper

Mix together and serve. Sweet & simple!

Calories: 301, Fiber: 11.4g Serves 1

136

Chip, Dips & Dressings

Sesame Dressing ¼ cup sesame oil ¼ cup toasted sesame seeds 2 tbsp. apple cider vinegar 1 tbsp. brown rice vinegar 1 tbsp. fresh lime juice 1 tbsp. ginger, minced 1 tbsp. cilantro, chopped Sea salt and pepper to taste

Blend all the ingredients together

Calories: 687, Fiber: 4.2g Serves 1

Strawberry Lemon Basil Dressing 1 cup fresh strawberries ¼ cup packed fresh basil 3 tbsp. fresh lemon juice 1 tbsp. extra-virgin olive oil 1-2 tsp pure maple syrup, to taste Fine grain sea salt & black pepper, to taste

In a food processor or blender, blend the strawberries, basil, lemon juice, and oil until smooth. Add salt, pepper, and maple syrup to taste and blend again.!

Calories: 268, Fiber: 3g Serves 1

137

Chip, Dips & Dressings

Spinach Hummus 1 clove garlic, minced 3 cups spinach ½ lemon juiced 2 tbsp. raw tahini 1 cup garbanzo beans Salt & pepper to taste 1. Place garlic, garbanzo beans & spinach in food processor and blend until finely minced. Add lemon juice and tahini. Process until creamy Calories: 326, Fiber: 12.5g Serves 1

Tahini Dressing 1-cup tahini ½ cup lemon juice 1 clove garlic Use a small amount of water to thin out and create desired consistency Sea salt and pepper to taste

Blend all ingredients and add to your delicious green salad

Calories: 91, Fiber: 1g, Sugar: 1g Serves 4

Vinegar-Lemon Dressing 1 tbsp. extra-virgin oil olive 1 tbsp. balsamic vinegar 1 tbsp. fresh lemon ½ tbsp. water Sea salt and pepper to taste

Whisk all ingredients. Season with salt and pepper to taste. Garnish with a handful of thinly sliced fresh basil and mint leaves

Calories: 119, Fiber: 0g Serves 1

138

Chip, Dips & Dressings

Mini Jar Dressings Blended avocado 1 lemon 4 tbsp. cold pressed oil 1 juiced orange 1 garlic 4 tbsp. apple cider vinegar 4 leaves of any fresh herbs (basil, cilantro, parsley, etc.) sea salt and pepper to taste Calories: 156, Fiber: 15g

139

Endurance Fuels & Water Infusions

140

Endurance Fuels & Water Infusions

Kaia Climb Endurance Drink 1 yerba mate and green tea bag 2 cups water 2 dates 1 tbsp. hemp protein 1 tbsp. ground chia seed ½ lemon, juiced ½ lime, juiced ½ tsp lemon zest

1. Prepare tea (steep for 10 minutes), refrigerate till cooled or pour over ice. Pour chilled tea and remaining ingredients into blender and add as much purified water as desired to taste. Calories: 200, Fiber: 8g, Sugar: 33.2 Serves 1

Kaia Gel 2 dates ¼ sweet potato, steamed ½ cup raw coconut nectar (or your favorite low glycemic sweetener) 1 tbsp. lemon zest Sea salt to taste

1. Blend all ingredients. Store in snack size Ziploc bag (bite off corner when ready to eat) or store in gel flask.

Calories: 110, Fiber: 1.1g, Sugar: 24.1 Serves 6

141

Endurance Fuels & Water Infusions

Kaia Power Bar Balls

½ cup Craisins and/or raisins 2 dates 2 tbsp. cacao powder or carob powder ¼ cup plant based protein powder ¼ cup chia seeds 10 frozen strawberries 1 tbsp. Maca powder 1 tbsp. hemp seeds 4 tbsp. coconut nectar (or your favorite low glycemic sweetener) ¼ cup sunflower seeds ½ tsp lemon zest ½ lemon, juiced Sea salt to taste Unsweetened, shredded coconut Organic sugar

1. Add all ingredients to food processor and blend. Shape into balls and roll in shredded coconut and organic sugar. Calories: 200, Fiber: 3.4g, Sugar: 18.4 Serves 8

Protein Power Balls ½ c. plant-based protein powder 1-tsp cinnamon 3 tbsp. unsweetened cacao powder 2 tbsp. coconut nectar or other sweetener ¼ cup tahini 2 tbsp. extra virgin coconut oil

1. Combine all dry ingredients in a small bowl.

Add wet ingredients and mix thoroughly until well combined. Use a large spoon to scoop batter and roll into balls. Refrigerate and serve

Calories: 64, Fiber: 1g, Sugar: 3 Serves 8-10

142

Endurance Fuels & Water Infusions

Kaia Climb Endurance Drink 1 yerba mate and green tea bag 2 cups water 2 dates 1 tbsp. hemp protein 1 tbsp. ground chia seed ½ lemon, juiced ½ lime, juiced ½ tsp lemon zest

Kaia Gel 2 dates ¼ sweet potato, steamed ½ cup raw coconut nectar (or your favorite low glycemic sweetener) 1 tbsp. lemon zest Sea salt to taste

1. Blend all ingredients. Store in snack size Ziploc bag (bite off corner when ready to eat) or store in gel flask.

Calories: 110, Fiber: 1.1g, Sugar: 24.1 Serves 6

143

Endurance Fuels & Water Infusions

Kaia Climb Endurance Drink 1 yerba mate and green tea bag 2 cups water 2 dates 1 tbsp. hemp protein 1 tbsp. ground chia seed ½ lemon, juiced ½ lime, juiced ½ tsp lemon zest

Kaia Gel 2 dates ¼ sweet potato, steamed ½ cup raw coconut nectar (or your favorite low glycemic sweetener) 1 tbsp. lemon zest Sea salt to taste

1. Blend all ingredients. Store in snack size Ziploc bag (bite off corner when ready to eat) or store in gel flask.

Calories: 110, Fiber: 1.1g, Sugar: 24.1 Serves 6

144

The Classic: Lemon/Cucumber

Endurance Fuels & Water Infusions Mix in a pitcher: 10 cups of water 1 cucumber and a lemon, thinly sliced Âź cup fresh finely chopped basil leaf 1/3 of finely chopped fresh mint leaves Leave in the refrigerator overnight before serving.

The Granite: Strawberry/Lime or Raspberry/Lime Mix in a pitcher: 10 cups of water 6 strawberries or raspberries 1 thinly sliced lime 12 finely chopped fresh mint leaves Leave in the refrigerator overnight before serving.

The Digestive: Fennel/Citrus First: infuse 1 to 3 grams of dried and crushed fennel in 150 ml of boiling water for 5-10 minutes. Allow to cool. Mix in a pitcher: 10 cups of water lemon juice (put the leftover lemon in the mix) small thinly sliced orange 12 fresh chopped mint leaves The fennel seeds Leave in refrigerator overnight before serving. 145

Endurance Fuels & Water Infusions

The Anti-OX: Blackberry/Sage

Mix in a pitcher: 10 cups of water 1 cup of blackberries that have been very slightly crushed 3-4 sage leaves Leave in refrigerator overnight before serving.

WATER-melon: Watermelon/Rosemary Mix in a pitcher: 10 cups of water 1 cup of watermelon cut into cubes 2 rosemary stems Leave in refrigerator overnight before serving.

The Exotic: Pineapple/Mint Mix in a pitcher: 10 cups of water 1 cup of pineapple cut into cubes 12 fresh mint leaves finely chopped Leave in the refrigerator overnight before serving.

146

Endurance Fuels & Water Infusions

The Traditional: Apple/Cinnamon Mix in a pitcher: 10 cups of water 1 cup of apple cut into cubes 2 cinnamon sticks 2 tsp of ground cinnamon.

Leave in the refrigerator overnight before serving.

The Zingibir: Ginger Tea In advance: Heat 1 tsp of ginger in two cups of tea; cool Mix in a pitcher: 10 cups of water with the two cups of ginger tea 4-5 pieces of fresh ginger cut into cubes Leave in the refrigerator overnight before serving.

The Fountain of Youth: Goji Berry Place Âź cup goji berries in 4 cups of filtered water. Let soak for 1 hour and enjoy!

147

Endurance Fuels & Water Infusions

Refreshing Cool-Cumber 32 oz. water ½ peeled cucumber ½ lemon juiced 4 fresh mint leaves

Leave in the refrigerator overnight before serving.

Raspberry Breeze 32 oz. water ½ cup raspberries 1 lime juiced 4 mint leaves Leave in the refrigerator overnight before serving.

Flat Tummy To Go 6 cups of fresh water 1 cucumber 1 lemon sliced sprinkle cayenne 1 tbsp. grated ginger 1/3 cup mint leaves Drink all day

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Quick Snacks

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Quick Snacks

Quick Snacks PUMPKIN SEED MIX 1 cup coconut flakes, unsweetened ½ cup pumpkin seeds ½ cup sunflower seeds 1 tbsp. coconut oil Add curry powder, salt and pepper to taste Bake on tray at 300° F for 7-8 minutes

ANTS ON A LOG celery sticks with 1 tbsp. of almond butter and 10 raisins

• • • • • • • •

½ grapefruit 1 tbsp. of shredded coconut and sprinkle of stevia 1 green apple with 1 tbsp. of tahini 2 protein balls ½ cup berries with 1 tbsp. of pumpkin seed 1 cutie or orange with 1 tbsp. of pumpkin seeds (high in iron) ½ grapefruit with 1 tbsp. of pumpkin seeds ½ c. pineapple with 1/8 c. sunflower seeds ¼ avocado with a slice of tomato, sea salt and pepper

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Quick Snacks

Pumpkin Seed Mix 1 cup coconut flakes, unsweetened ½ cup pumpkin seeds ½ cup sunflower seeds 1 tbsp. coconut oil Add curry powder, salt and pepper to taste Bake on tray at 300° F for 7-8 minutes Calories: 232, Fiber: 6g, Sugar: 1g

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