f o e tabl s t n e cont 03 07 26 32 45 58 71 84 86
02
INTRODUCTION
GETTING STARTED
14-DAY MEAL PLAN
SWEET BREAKFAST BOWLS
LUNCHES TO GO
LIGHT DINNERS
SNACKS + SIDES
THANK YOU!
INDEX
Introduction What exactly is Freedom Food? Freedom food is a diet lifestyle that is designed to give you the tools you need to reach your maximum potential. Food should be freeing. In the past, I have felt trapped by food, to say the least. I was addicted to junk food, uncontrollable binging and even restriction. To be imprisoned by the very thing that is meant to fuel and rejuvenate you can be extremely frustrating.
I believe that eating a plant-based diet is the ultimate starting point to freedom. Plant-based foods are healthy for your body, filled with vitality and nutrition. And when you eat a plant-based diet, you help protect the environment and the sentient beings we share this beautiful earth with. Every recipe in this eBook is FREE of: Guilt Meat Dairy Eggs Soy Grains Added Sugar Oil Gluten As well as being: N u t r i e n t- D e n s e Low G lyc e m i c Macro Ba lanced
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I am honored to W E L C O M E you to the Freedom Food life ! I am humbled that you have chosen this eBook to guide you toward your goals. A drive for true health and wellbeing has inspired me to create this lifestyle. After years of discovery, I want to share my message with the world!
My journey was uniquely mine just as yours will be for you. However, I believe I’ve hit the jackpot when it comes to high nutrient, delicious plant meals. Nutrients are the single most important factor in a well-balanced diet. People tend to focus on macros or calories, but without vital nutrients, we would not be able to function! Malnutrition causes serious disharmony in the body, which I have personally experienced from following “recommended” diet programs. This is why I am so passionate about sharing a message that feels accurate, safe, and healthy. Freedom Food is a starter kit. Think of it as a guide leading you towards what works best for you! Whether you’re looking to lose weight or gain health, this is a great place to start.
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WELCOME TO YOUR NEW LIFE OF FREEDOM
with love,
kate flowers © KATE FLOWERS, LLC 2018 ALL RIGHTS RESERVED KATEFLOWERS.COM *INFORMATION IN THIS EBOOK IS NOT MEANT TO TREAT, CURE OR DIAGNOSE ANY ILLNESS OR DISEASE.
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d l u o h s d oo F g n i ee r F be 06
getting started YOUR MINDSET
Getting started is the hardest part. You’re already here so half the battle is over! Many of the challenges we face in life can be overcome if we are able to set our minds straight. Athletic studies show that 80% of high performance is mental. Perhaps this is the first time you’re attempting to truly get healthy. If so, know that you CAN do it. It does not matter how many times you have tried and failed before. Start over. Today is a new day and you are fully capable of having a different result. I like to begin my day by looking in the mirror and speaking positive affirmations out loud, with conviction. It’s easy, free and it works! Tell yourself that you are worthy of health, fitness and vitality. Say “I love you” to yourself and feel it. Be where you are, love yourself right here and right now. Self-love is the starting point of transformation. If beating yourself up is something you have done repeatedly, now is the time to change. Becoming the best version of yourself begins with love, determination, encouragement, positivity and discipline. Your mindset matters and your thoughts are powerful. Staying motivated will help. Join the Freedom Food Facebook group to share your journey with others. Ask questions, I will be happy to answer and keep your inspiration and accountability high!
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F ood
is the FUEL for our precious bodies! When we eat for the sake of nourishment, it is the ultimate form of Self Love.
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goals It is not only helpful but absolutely essential to have goals in life. Setting goals for my health, fitness level, dreams, and spiritual life has gotten me to the place I am today. Achieving anything requires daily routines and practices. Knowing what you want is the first step! My advice would be to get a new journal specifically for your goals. Start by writing down a list of things in your life that you would like to improve. For the sake of this book, you can base your goals on health and fitness. Make sure you specify WHY you have these goals. Give them deep meaning beyond vanity.
The external will inevitably reflect the internal. 09
I suggest keeping your focus on true health and vitality. It’s perfectly okay to have a healthy weight goal, granted you have a healthy mindset. Weight loss should never be used to perpetuate any type of eating disorder. So don’t be shy in writing out numbers, just make sure to accompany those numbers with meaning. Let’s say you have a goal of losing 20 pounds and you’ve tried and tried again but nothing seems to work. Perhaps your “why” isn’t strong enough. Maybe you’re telling yourself, “I want to lose weight because I will look better and that will make me happy.” In the past, I have been guilty of believing similar thoughts. However, they simply are not true. I challenge you to dig deeper and focus more on your quality of life. A strong message might sound something like this:
“Health is my number one priority. I want to feel alive and vibrant on a daily basis.
I desire a long, happy life filled with passion, adventure, excitement, love and joy. I know that when I am truly healthy, the excess weight will melt away effortlessly.” 010
To easily track your body transformation, take plenty of before pictures. You may not love this process now, but I assure you that in the future, it will be worth it. Get a few shots of your face up close and in good lighting. Skin transformations can be magical when eating vibrant, healthy foods. Find a full-length mirror and again, in good lighting (natural sunlight from a window is best), take some photos of yourself at all angles; front, back, and side. The best way to track your progess will be to wear similar clothing throughout your journey. I recommend taking photos of yourself in a bathing suit, or underwear and a bra, so you can truly see the transformation of your body parts. You don’t ever have to share or post these photos unless you want to! Doing this can help keep you accountable, on track and working toward your goals. Pick one day each week to take new photos and watch as you blossom into the version of yourself you always knew you were! If you’re interested in sharing your photos, go ahead and follow the @freedomfoodlife Instagram page, tag us and have a chance to be featured! If you’re looking for a less public place to share your story, come join our Freedom Food community on Facebook.
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“success is determined by your daily choices and habits�
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recommendations HOW TO
You can work with this recipe book in different ways. One way of using this book will be to find meals that will add new creations to your diet. Another effective way to utilize this eBook is to exclusively eat the meals provided for at least two weeks. This means no dining out, parties or social events for at least the first 14 days. Once accustomed to your new way of life, it will be much easier to determine what your body truly desires for optimal health. Ruling out social eating is not permanent. If you’re not quite ready for two weeks of immersion, you may start by replacing one meal per day.
Either way, do your best to focus on health and feeling good! Food is an essential part of the process, but if you focus too much on food or obsess over it, you will never produce the results you’re seeking. That is why this book is called Freedom Food. I want to present the idea that the food you eat can become a part of a freeing and liberating lifestyle as opposed to an imprisoning “diet.”
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While on this journey to freedom, there are some daily practices that I highly suggest:
water
Drinking plenty of purified water I recommend a
is a well-known component to health. minimum of 64 oz per day!
Up to 60% of the human adult body is water. Proper hydration is key to the functioning of all internal organs, along with your skin, eyes, hair and so much more. Sometimes excess hunger and the inability to feel “full” is a result of poor hydration. If you are dehydrated, you will surely feel fatigued. The next time you feel low on energy, try drinking a glass of water or two;
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you may be amazed at the boost of energy it provides! Drinking a lot of water can feel like a burden but I find beginning the day with 32 oz to be a huge help! If you have a hard time drinking water, try adding freshly squeezed lemon and a few drops of stevia for a “lemonade” flavored water.
caffeine A touchy subject, I know. Unfortunately, high amounts of caffeine can have adverse effects on our health. When consumed daily and in excess, caffeine continually stimulates our adrenal glands. In simple terms, this sends a signal to our brains that says “SOMETHING URGENT IS HAPPENING!� Which in turn revs up our adrenals, making them work on overdrive. Your adrenal glands are a necessary contributor to your hormonal function.
Damaged adrenals = Damaged hormones = Havoc in the body. If you are used to drinking several cups of coffee per day, I suggest replacing it with green tea, which is much less acidic to the body. Quitting caffeine overnight can lead to heavy detox symptoms such as headaches and mood swings.
I highly recommend taking it slow! Do your best to wean yourself off of coffee and start drinking some lightly caffeinated teas instead.
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E
movement It doesn’t have to be strenuous movement! Even a 15-20 min walk per day is better than stagnance. If you are already active, keep it up! If you’re required to sit for long hours at work or school, it’s critical to supplement your day with physical activity. The most important part is to make sure the movement you choose is something you ENJOY. I have found that if I’m not excited about it, I’m less likely to do it! If you don’t know what it is you love, try a few different classes or free YouTube videos to discover what you enjoy the most.
some examples of healthy movement are: 8 taking a walk while listening to your favorite music 8 free yoga classes on youtube 8 dancing in your living room 8 martial arts or kickboxing classes 8 biking 8 hiking 8 swimming 8 running 8 HIIT workouts on youtube
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Dance is my movement of choice
I love it and feel alive when doing it. Regardless of what you choose, you will soon come to realize that any movement makes you FEEL better than no movement. Once you make movement a part of your daily routine, you will feel so much better that you won’t want to skip a day!
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meditation Your mind is like a muscle, if you don’t exercise it properly, it will begin to wither. YOU are the only one who has control over your mind. I have found meditation to be absolutely life-changing. If we don’t observe our thoughts, they can easily run us over. You don’t have to be a hippie or yogi in order to meditate. In fact, many successful business men and women practice daily meditation. This is not a practice to be intimidated by and there isn’t a right or wrong way to meditate. You can start by following a free guided meditation online, or just sit quietly in a comfortable position and close your eyes. Set an alarm for 5 or 10 minutes. While meditating, focus on your breath. Observe breathing in, breathing out; it really is that simple. I prefer doing this at the beginning and end of my day. The goal isn’t to have no thoughts, but to let thoughts arrive, observe them as they come, and gently let them pass. Continually focus on your breath. In time, you will notice this daily practice assisting you in stressful moments of your life. Anytime, anywhere, you can always take a minute to stop, breathe, re-center yourself and focus on the present moment. The more mindful you become, the more graceful your life will be in all areas.
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juice I have not provided juice recipes for this particular book as my goal is to offer a guide for all, regardless of pre-owned kitchen equipment. However, if you DO have a juicer - USE IT! Adding fresh vegetable juices with dense leafy greens is an amazing way to consume more vitamins, minerals and nutrients. I wouldn’t recommend adding fruit as juicing removes the fiber from the fruit and sugar is absorbed at an unnaturally fast rate into the bloodstream. Dark green juices take some time to adjust to. Your palette won’t be used to it at first, but after a few days, you will find your body craving it!
One of the recipes I make on a regular basis is as follows: 2 3 cucumbers 2 8 stalks of celery 2 1 bunch of kale 2 1 head of romaine 2 1 bunch of chard (or spinach) 2 2 lemons peeled 2 an inch or 2 of ginger
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Following this recipe should produce a large enough amount of juice for a couple of days and can be stored in the fridge. Feel free to add other greens and herbs such as cilantro, parsley, collard leaves, etc. You can also double the recipe for an even larger amount of juice. I recommend either drinking the juice within 3-4 days of making it or freezing it immediately in separate glasses and thawing each one on the day you intend to drink it. If you don’t have a juicer, another easy way to get in more dense green nutrients is through mixing green powder in water and drinking a glass daily. This is the green powder that I use.
supplements Certain daily supplements help maintain high levels of energy and health. Each person is different and I am not a doctor nor am I intending to be giving medical advice in any way. These are the supplements that I use daily: - B12 - BIOTIN - D3 + K2 - GREEN POWDER - RAW PROTEIN POWDER (USED IN SEVERAL RECIPES)
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Every Day I am one step closer to my Truest, most Authentic Self
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what to expect Switching to a plant-based diet has been a miracle worker for many. Every single body is different and not one specific diet or program will work perfectly for everyone. I welcome you to try it for yourself. The best way to determine what works best is through your own exploration and experimentation. Personally, plant-based raw foods changed my life. I feel more alive than ever and I attribute that to eating LIVE foods. My energy level, skin, hair, mental clarity, and mood have improved drastically. As an added bonus, I’ve been able to maintain a healthy weight and fitness level effortlessly while sticking to this lifestyle.
To receive the benefits of a plant-based lifestyle, most people have to go through a period of detox. Be aware that it may be extremely uncomfortable in the beginning. This is NORMAL. Be sure to give yourself enough time to truly see how you feel!
All good things take time 022
Detoxification isn’t something to fear! When you begin a healthier lifestyle, it is inevitable that your body will start to heal.
You want these toxins
out of your body so view it as a positive sign. Symptoms can range from headaches to fatigue and irritability. The good news is they don’t last forever! Most likely, while you are transitioning, you will experience days full of energy and bliss as well as moments of detox. Admittedly, it can be a bit like riding a roller coaster, but once you move past the initial phase, you get to experience a cleaner body filled with energy and youthfulness! Be easy on yourself. Some of the ways to lessen the intensity of detoxification are:
\ drink plenty of water \ sweat it out \ make sure you are using the bathroom \ take a hot bath or spend some time in a sauna The length of time you may experience detox depends on your current state of health. Either way, allowing natural healthy foods to eliminate those impurities will ultimately leave you feeling much, much better. It’s a beautiful and rejuvenating process, love yourself through it!
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preparation Shopping for certain items online is most convenient. Since I am putting an emphasis on low-glycemic recipes, I use golden Monkfruit as a natural sugar-free sweetener. You can purchase a bag of golden Monkfruit here. I have tried other brands and nothing compares to the taste of this particular sweetener. It is an essential part of several recipes I have created. Another necessary component of this eBook is a raw vegan vanilla Protein Powder. You can find the particular brand that I use here. If you already have a protein powder that you enjoy, you are free to use that as well! All other ingredients should be found fairly easily at your local health food store.
If you have any questions regarding ingredients please ask them in the Freedom Food group on facebook.
The only kitchen equipment required for this eBook (aside from standard household items like knives, cutting boards, etc.) is a high speed blender and a high speed food processor. If you don’t have either of these, check out the ones I recommend here. Make sure to plan ahead! If you are using this eBook as a cleanse or a kickstart to a healthier lifestyle, pick a start date and stick with it. I provide a 14-Day sample meal plan if you feel you will be more successful following a specific guideline. If you’re not following the meal plan, then you will need to decide which meals you’d like to prepare for the week. Write a grocery list for those particular meals and prepare each night for the following day. This will help you become accustomed to creating your own meal plans. If a recipe calls for bananas or frozen bananas, always make sure they are ripe and peeled before freezing. I sectioned this ebook into particular meals (breakfast, lunch, dinner and snacks) so that you can mix and match whichever recipes you’d like to suit your needs.
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Remember to take your before pictures, even if they are just for your own records! Continue to take progress pictures weekly.
Again, if you want to share your health and weight loss journey, you can tag us on instagram to be featured @freedomfoodlife
Also, be sure you have joined the Freedom Food group on facebook for daily support! Whether you are just starting, cleansing, or simply using this as a supplemental recipe book, the meals provided are not only meant to be used for 14 days,
They are wonderful additions to any lifestyle long term! Find your favorites, tweak them to your liking, and enjoy your newfound health!
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y a d 14n a l p l a e m 026
Guidance There is no need to be a perfectionist! This is merely a guide for you to work off of and play around with. Feel free to interchange recipes as you like! The same applies for your intake of calories. If your goal is to lose weight and you find that the amount of food you are eating is not creating the results you desire, then I suggest adjusting your caloric intake. Likewise, if you find that you aren’t getting ENOUGH calories for your height, weight and activity level, then simply double the recipe. You can add in more snacks throughout your day or have an additional smoothie, whatever works best for you! Some of these recipes require a little bit of prep the night before. Be sure to plan accordingly so you can be ready for the following day.
Most importantly, have fun with it! Experimenting and trying new things is exciting and I truly hope you love these recipes as much as we do!
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print me
week 1
grocery list Produce: 2 Red Apples 1 Green Apple 6 Bananas 1 Container Blueberries 6 Avocados 8oz 100% Carrot Juice 5 Lemons Large Box of Strawberries Small Box Spinach 1 Bunch Fresh Cilantro 2 Limes 1 Bunch Green Onions 1 Large Bunch of Celery 1 Bunch Fresh Dill 1 Bunch Fresh Parsley 4 Heads of Romaine Small Box Spring Mix 2 Heads Broccoli 1 Red Cabbage 7 Tomatoes 1 Pack Baby Bella Mushrooms 1 Bunch Fresh Basil Small Pack of Cherry Tomatoes 2 Ears of Fresh Corn 1 Red Onion 1 White Onion 3 Zucchinis 1 Yellow Bell Pepper 1 Beet 6 Large Carrots 1 Knuckle Fresh Ginger 1 Bunch Kale Fresh Garlic Bean Sprouts 1 Head Cauliflower 2 Portobello Mushrooms 1 Cucumber Bag Frozen Mixed Berries Small Bag Frozen Strawberies 4 oz bag Sun Dried Tomatoes 2 Bags Kelp Noodles*
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*anything clickable you can buy online! Bulk at Health Food Store: The following Items are most affordable if purchased in the bulk section of your local health food Spices, Condiments + Powders: Raw Vanilla Protein Powder* store
1 Cup Walnuts 2 Cups Hemp Seeds 1 1/2 Cup Cashews 1/2 Cup Chia Seeds 10 Brazil Nuts 1/2 Cup Coconut Flakes 1/4 Cup Almonds 1/4 Cup Sunflower Seeds 1/2 Cup Nutritional Yeast 1/4 Cup Pumpkin Seeds 1/4 Cup Sesame Seeds
Water + Ice: 5 Gallons Purified Water (unless you have a purified system at home) Small Bag of Ice (or ice trays at home)
Green Powder* Golden Monkfruit* Small Container Liquid Stevia* 4 oz Bottle Vanilla Extract 1 Small Jar of Pickles Yellow Mustard Apple Cider Vinegar Small Jar Balsamic Vinegar Coconut Aminos* Baking Soda - Small Container Small Bag Cacao Powder Nutmeg Himalayan Salt Cinnamon Chilli Powder Tumeric Powder Cumin Powder Garlic Powder Ginger Powder Onion Powder Italian Herbs Paprika Pepper Chipotle Spice Seasoning
Nut Butters:
Cashew Butter* - 1 Jar Almond Butter* - 1 Jar Tahini* - 1 Jar
morning
meal plan
print me
noon-ish
mid-day
-Kate’s Fav Salad pg. 53
-16 oz Green Juice OR Green Powder h2o -Hot Choc Shake pg. 72
-Teriyaki Stir Fry pg. 61 -16 oz Water
day 2
-32 oz Water -Daily Vitamins* -Apple Pie pg. 34
-Green Coco Smoothie pg. 55
-16 oz Green Juice OR Green Powder h2o
-Rainbow Salad pg. 62 -16 oz Water
day 3
-32 oz Water -Daily Vitamins* -Blueberry Cobbler
-Garlic Mac n Cheese pg. 54
day 4
-32 oz Water -Daily Vitamins* -Green Oasis pg. 41
-Mock Tuna Salad** pg. 46
-16 oz Green Juice OR Green Powder h2o
-BBQ sandwich + coleslow pg. 64 + pg. 79 -16 oz Water
day 5
-32 oz Water -Daily Vitamins* -Chia Pudding ** pg. 35
-White Chocolate Smoothie pg. 52
-16 oz Green Juice OR Green Powder h2o
-Tomato Soup pg. 63 -16 oz Water
day 6
-32 oz Water -Daily Vitamins* -Protein Boost pg. 42
-Brocolli Slaw pg. 48
-16 oz Green Juice OR Green Powder h2o -Banana Bites
-Romaine Tacos pg. 60 -16 oz Water
day 7
-32 oz Water -Daily Vitamins* -Fruit + Nut Bowl pg. 36
-Chilled Avocado Soup ** pg. 50
-16 oz Green Juice OR Green Powder h2o
-Basil Marinara pg. 59 -16 oz Water
day 1
-32 oz Water -Daily Vitamins* -Carrot Cake Bowl pg. 40
-16 oz Green Juice OR Green Powder h2o -Pink Passion
evening
-Caeser Salad pg. 68 -16 oz Water
*if applicable **requires prep or can be prepared the night before
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print me
week 2
Produce:
grocery list
Blueberries 1/2 cup 4 Bananas 3 Avocados 1 Kiwi Large Box Strawberries 1 Pineapple 6 Lemons 1 Grapefruit 1 Green Apple 6 Cups Baby Spinach Large Bunch of Celery 7 Large Zucchini 1 Collard Leaf 5 Tomatoes 7 Large Carrots 1 Container Sprouts 2 Large Cucumbers 2 Ears of Corn 1 Container Cherry Tomatoes 1 Small Pack of Chives 1 Bag Kelp Noodles (12 oz) 2 Bunches of Kale 1 Box Baby Bella Mushrooms 1 Head Broccoli 4 Portobello Mushrooms Bag of Baby Carrots 1 Red Pepper 1 Red Onion** Fresh Basil** Cauliflower** Fresh Dill** Fresh Parsley** Fresh Ginger** Sun Dried Tomatoes** Small Bag Frozen Strawberries** Frozen Mixed Berries** Carrot Juice** Few Leaves of Romaine**
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**Should Still Have Plenty From Week 1, Only Purchase If Needed. Bulk at Health Food Store: The following Items are most affordable if purchased in the bulk section of your local health food store
10 Brazil Nuts 4 1/2 Cups Cashews 1/4 Cup Walnuts 1 1/2 Cups Hemp Seeds 1 Cup Coconut Flakes 1 Cup Chia Seeds 1/4 Cup Flax Seeds 1/4 Cup Pumpkin Seeds 1/4 Cup Almonds 1/4 Cup Sunflower Seeds 1/2 Cup Dry Lentils 1/2 Cup Nutritional Yeast 1 TBSP Sesame Seeds
Water + Ice: 5 Gallons Purified Water (unless you have a purified system at home) Small Bag of Ice** (or ice trays at home)
Spices, Condiments + Powders: Curry Powder Dried Parsley Dried Sage Oregano Black Strap Molasses (optional) Capers Golden Monkfruit** Raw Vanilla Protein** Green Powder** Liquid Stevia** Vanilla Extract** Himalayan Salt** Cacao Powder** Nutmeg** Cinnmamon** 1 Small Jar Pickles** Apple Cider Vinegar** Himalayan Salt** Paprika** Pepper** Tumeric Powder** Chilli Powder** Coconut Aminos** Ginger Powder** Chipotle Spice Seasoning** Baking Soda** Yellow Mustard** Garlic Powder** Onion Powder** Nut Butters Almond Butter** Cashew Butter** Tahini**
morning
meal plan noon-ish
-Green Dream Smoothie pg. 47
print me
mid-day
evening
-16 oz Green Juice OR Green Powder h2o -Hummus w/Veg-
-Portobello Steaks pg. 67 -16 oz Water -Soak Lentils for
day 8
-32 oz Water -Daily Vitamins* -Chocolate Pudding** pg. 37
day 9
-32 oz Water -Daily Vitamins* -Strawberry Shortcake pg. 38
-Deviled Zucchini Boats** pg. 49
-16 oz Green Juice OR Green Powder h2o
-Kale Goddess pg. 65 -16 oz Water
day 10
-32 oz Water -Daily Vitamins* -Tropical Oats** pg. 39
-Collard Veggie Wrap** pg. 57
-16 oz Green Juice OR Green Powder h2o -Spinach avo dip**
-Fettuccine Alfredo pg. 70 -16 oz Water
day 11
-32 oz Water -Daily Vitamins* -Berry Omega pg. 44
-Lentil Curry Salad** pg. 51
day 12
-32 oz Water -Daily Vitamins* -Cinnamon Tart pg. 43
-Potato Salad pg. 56
day 13
-32 oz Water -Daily Vitamins* -Blueberry Cobbler
-Mock Tuna Salad** pg. 46
day 14
-32 oz Water -Daily Vitamins* -Carrot Cake Bowl
-White Chocolate Smoothie pg. 52
-16 oz Green Juice OR Green Powder h2o -Veggies with
-Corn Chowder pg. 66 -16 oz Water
-16 oz Green Juice OR Green Powder h2o -Hot Choc Shake
-BBQ Sandwich pg. 64 -16 oz Water
-16 oz Green Juice OR Green Powder h2o -Veggies w/ ca-
-16 oz Green Juice OR Green Powder h2o
-Teriyaki Stir Fry pg. 61 -16 oz Water
-Raw Lasagne** pg. 69 -16 oz Water
*if applicable **requires prep or can be prepared the night before
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t s a f k a e r B s l w Bo
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BLUEBERRY COBBLER
bowl
Ingredients
SERVINGS: 1
Calories: 516
Cereal: 1/2 cup blueberries
Directions
Cobbler: 2 large Brazil nuts 1/4 cup cashews 2 TBSP walnuts 1 TBSP golden monkfruit**
1. Place all cobbler ingredients into food processor.
Milk: 1/2 frozen banana
NUTRITION FACTS*
2. Pulse until well combined. 3. Blend all milk ingredients in a high speed blender until creamy. 4. Pour milk into bowl and add blueberries and cobbler mixture. 5. Stir well and enjoy!
1/2 cup water 1 TBSP hemp seeds 1 tsp vanilla extract 1 TBSP coconut flakes Pinch of Himalayan Salt
Carbs: 41g Fiber: 9g Sugar: 17g Fat: 37g Protein: 13g Potassium: 720mg Magnesium: 226mg Sodium: 8mg Omega 3: 192% DV Vitamin A: 14% DV Vitamin C: 17% DV Iron: 26% DV Zinc: 46% DV Calcium: 8% DV
*nutrition facts are approximate **if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
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APPLE PIE Ingredients Cereal:
bowl
NUTRITION FACTS*
SERVINGS: 1
Calories: 408
Directions
Carbs: 43g Fiber: 8g
1 medium apple 1/2 banana
1. Finely chop the apple, banana, and walnuts.
Sugar: 26g
3 TBSP chopped walnuts
2. Add the apple, bananas and half of the walnuts
Fat: 21g
into the bowl. Set the other half aside.
Protein: 20g
Milk:
3. Blend milk ingredients until smooth and creamy.
Potassium: 735mg
2 TBSP hemp seeds
4. Pour milk into cereal bowl and sprinkle the re-
Magnesium: 218mg
1/4 tsp cinnamon
maining walnuts on top. Sprinkle additional cinna-
Sodium: 93mg
1 tsp vanilla extract
mon if desired. Stir and enjoy!
Omega 3: 293% DV
1/2 scoop raw vanilla
Vitamin A: 8% DV
protein powder
Vitamin C: 19% DV
1/2 cup water (more if need-
Iron: 26% DV
ed to blend)
Zinc: 65% DV
3 ice cubes
Calcium: 9% DV
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*nutrition facts are approximate
CREAMY CHIA Ingredients
pudding
NUTRITION FACTS*
SERVINGS: 1
Directions
Calories: 462
4 TBSP cashews
1. Soak cashews for 2 hours, then drain.
Fiber: 17g
2 TBSP golden monkfruit**
2. Add all cashew cream ingredients to blender EX-
Sugar: 7g
CEPT chia seeds.
Fat: 28g
3. Blend on high until smooth and creamy.
Protein: 24g
4. Pour cashew cream into bowl or cup and stir in
Potassium: 400mg
chia seeds.
Magnesium: 280mg
5. Let the mixture sit in the fridge overnight or for
Omega 3: 650% DV
several hours until chilled and pudding
Sodium: 107mg
consistency forms.
Vitamin A: 5% DV
Filling:
6. Layer cashew cream and berries in bowl.
Vitamin C: 10% DV
½ cup berries of choice
7. Serve and enjoy!
Iron: 63% DV
Pudding:
1 tsp vanilla extract 1 ¼ cup water 1/2 scoop raw vanilla protein powder 4 TBSP chia seeds
Carbs: 60g
Zinc: 79% DV Calcium: 34% DV *nutrition facts are approximate **if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
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FRUIT + NUT Ingredients
bowl
NUTRITION FACTS*
SERVINGS: 1
Calories: 513 Milk: 1/2 scoop raw vanilla protein powder 2 TBSP hemp seeds 1 TBSP cashews 1 TBSP golden monkfruit** 1 TBSP coconut flakes 1/2 tsp vanilla extract 3/4 cup water Cereal: 1 green apple finely chopped 4 strawberries chopped 2 TBSP chopped walnuts 2 chopped Brazil nuts
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Directions
Carbs: 47g Fiber: 10g Sugar: 20g
1. Add all milk ingredients to blender. Blend on high until smooth.
Fat: 34g Protein: 24g Potassium: 746mg
2. Chop all cereal ingredients.
Magnesium: 257mg
3. Add chopped cereal ingredients to the bowl.
Sodium: 96mg
4. Pour in the milk and enjoy!
Omega 3: 293% DV Vitamin A: 10% DV Vitamin C: 39% DV Iron: 31% DV Zinc: 77% DV Calcium: 11% DV
*nutrition facts are approximate **if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
CHOCOLATE COCONUT Ingredients Pudding: 1/4 cup unsweetened coconut flakes 1/2 avocado (peeled and pitted) 1 TBSP cacao powder
pudding
NUTRITION FACTS*
SERVINGS: 1
Calories: 314
Directions
Carbs: 41g Fiber: 12g Sugar: 1g
1. Blend all pudding ingredients in a high speed
Fat: 27g
blender. Use a tamper if necessary.
Protein: 5g
2. Put pudding into a jar or bowl and set in fridge
Potassium: 581mg Magnesium: 110mg
2 1/2 TBSP golden
overnight or for a few hours until chilled.
Sodium: 14mg
monkfruit**
3. Serve and enjoy!
Omega 3: 169% DV Vitamin A: 4% DV
1 cup water
Vitamin C: 9% DV
1 TBSP chia seeds
Iron: 19% DV
1/2 tsp vanilla extract
Zinc: 17% DV
Pinch of salt
Calcium: 9% DV *nutrition facts are approximate **if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
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STRAWBERRY SHORTCAKE Ingredients Cereal: 12 small strawberries
bowl
Directions
NUTRITION FACTS*
SERVINGS: 1
Calories: 453 Carbs: 31g Fiber: 8g
chopped 3 chopped Brazil nuts
1. Chop strawberries and bananas and place in bowl.
1/2 banana chopped
2. Chop Brazil nuts, set aside.
Sugar: 15g Fat: 29g Protein: 24g
3. Place all milk ingredients into high speed blender and
Potassium: 906mg
Shortcake Milk:
blend until smooth and creamy.
Magnesium: 300mg
1 TBSP almond butter
4. Pour milk in the bowl over the strawberries and
2 TBSP hemp seeds
bananas.
1/2 scoop raw vanilla protein powder
5. Top with chopped Brazil nuts. Stir and enjoy!
Omega 3: 179% DV Vitamin A: 5% DV Vitamin C: 121% DV Iron: 30% DV
1/2 cup water
Zinc: 75% DV
1/2 tsp vanilla extract
Calcium: 17% DV
3 ice cubes
038
Sodium: 94mg
*nutrition facts are approximate **if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
TROPICAL OMEGA Ingredients Oats: 2 TBSP chia seeds 2 TBSP flax seeds Milk: 2 TBSP golden monkfruit** 2 TBSP hemp seeds 1/2 tsp vanilla extract 1 cup filtered water 3 TBSP coconut flakes
oats
NUTRITION FACTS*
Calories: 500
Directions 1. Combine all milk ingredients in high
Carbs: 67g Fiber: 23g Sugar: 16g Fat: 33g
speed blender.
Protein: 14g
2. Blend on high for a milky, creamy
Potassium: 790mg
consistency.
Magnesium: 268mg
3. Pour milk into a bowl and add the oats Toppings: 1 kiwi chopped 3 strawberries chopped 1/4 cup pineapple chunks 1 TBSP coconut flakes A few chunks of dragonfruit (optional)
SERVINGS: 1
ingredients.
Sodium: 36mg Omega 3: 748% DV Vitamin A: 26% DV Vitamin C: 144% DV Iron: 47% DV Zinc: 44% DV Calcium: 27% DV
*nutrition facts are approximate **if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
039
CARROT CAKE Ingredients Nice Cream: 1/2 frozen avocado (peeled and pitted) 1 frozen banana 1/2 cup carrot juice (store bought or freshly made) 1/4 tsp nutmeg 1/4 tsp cinnamon 1 TBSP coconut flakes
nice cream Directions
1. Combine all of your cream cheese frosting
Calories: 514 Fiber: 10g Sugar: 22g
ingredients in a small container and stir well until
Fat: 31g
completely smooth and creamy. Set aside.
Protein: 10g
2. Add all nice cream ingredients into a high speed
Potassium: 1175mg Magnesium: 81mg Sodium: 86mg
tamper to create a smooth nice cream texture.
Omega 3: 52% DV
3. Scoop the nice cream into a bowl, add the cream
Vitamin A: 975% DV
cheese frosting on top, and sprinkle on the chopped
Vitamin C: 42% DV
walnuts. Enjoy!
Toppings:
Iron: 19% DV Zinc: 14% DV Calcium: 8% DV
1 TBSP chopped walnuts
040
SERVINGS: 1
Carbs: 80g
blender or food processor and pulse, blend, or use a Cream Cheese Drizzle: 2 TBSP cashew butter 2 TBSP golden monkfruit** 1 TBSP lemon juice 2 TBSP water
NUTRITION FACTS*
*nutrition facts are approximate **if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
GREEN OASIS
bowl
Ingredients Bowl: 1 frozen banana 4 strawberries 2 cups spinach 2 TBSP hemp seeds 1/2 scoop raw vanilla protein powder 1/2 tsp vanilla extract 1 TBSP coconut flakes 1/2 cup water
NUTRITION FACTS*
SERVINGS: 1
Calories: 414
Directions
Carbs: 42g Fiber: 11g Sugar: 18g
1. Place all bowl ingredients into
Fat: 21g
high-speed blender.
Protein: 23g
2. Pulse, blend or mix with tamper until creamy ice-cream texture forms. 3. Place in bowl, add toppings and enjoy!
Potassium: 1190mg Magnesium: 303mg Sodium: 145mg Omega 3: 344% DV Vitamin A: 247% DV
Toppings: 1 TBSP chia seeds
Vitamin C: 75% DV
1 TBSP coconut flakes
Iron: 44% DV
sliced strawberries
Zinc: 73% DV Calcium: 20% DV *nutrition facts are approximate
041
PROTEIN BOOST Ingredients
bowl
Bowl: 1/2 avocado 1 scoop raw vanilla
Directions 1. Place all bowl ingredients into high-speed blender.
1 TBSP chia seeds
2. Pulse or blend and mix with tamper until creamy
1/2 tsp vanilla extract
Carbs: 47g Fiber: 15g Sugar: 12g
1 cup frozen mixed berries
1 TBSP golden monkfruit**
SERVINGS: 1
Calories: 589
protein powder
1 TBSP almond butter
NUTRITION FACTS*
ice-cream texture. 3. Place in bowl, add toppings and enjoy!
1/2 cup water
Fat: 38g Protein: 35g Potassium: 789mg Magnesium: 275mg Sodium: 204mg Omega 3: 254% DV Vitamin A: 13% DV Vitamin C: 26% DV
Toppings:
Iron: 51% DV
1 TBSP hemp seeds
Zinc: 102% DV Calcium: 35% DV
1 TBSP almond butter
042
*nutrition facts are approximate **if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
CINNAMON TART
bowl
NUTRITION FACTS*
Ingredients
SERVINGS: 1
Calories: 316
Directions
Carbs: 69g Fiber: 15g Sugar: 33g
1 grapefruit
1. Finely chop apple and grapefruit and
1 green apple
place in bowl.
2 TBSP hemp seeds
Protein: 7g
2. In a small container mix monkfruit, hemp
Potassium: 729mg
seeds and cinnamon.
Magnesium: 129mg
3. Sprinkle cinnamon mixture on top of ap-
Sodium: 4mg
1 TBSP golden monkfruit** 1/2 tsp cinnamon (or more if desired)
ple and grapefruit.
Fat: 7g
Omega 3: 131% DV Vitamin A: 156% DV Vitamin C: 107% DV Iron: 19% DV Zinc: 21% DV Calcium: 14% DV
*nutrition facts are approximate **if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
043
BERRY OMEGA Ingredients 1 cup frozen mixed berries 1 TBSP chia seeds
smoothie
SERVINGS: 1
Calories: 435
Directions
Carbs: 39g Fiber: 10g Sugar: 12g
2 TBSP hemp seeds 1 1/2 cups water
1. Place all ingredients in blender.
1 TBSP golden
2. Blend until smooth and creamy.
monkfruit**
NUTRITION FACTS*
Fat: 24g Protein: 34g Potassium: 447mg Magnesium: 282mg
3. Serve in a cup or bowl and enjoy!
Sodium: 198mg
1/2 tsp vanilla extract
Omega 3: 331% DV
1 TBSP almond butter
Vitamin A: 10% DV Vitamin C: 20% DV
1 scoop raw vanilla
Iron: 50% DV
protein powder
Zinc: 103% DV Calcium: 29% DV
044
*nutrition facts are approximate **if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
s e h c Lunto go
045
MOCK TUNA Ingredients 1/4 cup almonds 1/4 cup sunflower seeds 1/2 cup finely chopped celery 1 TBSP finely chopped fresh dill 1 TBSP finely chopped fresh parsley 2 tsp yellow mustard 1 TBSP finely minced pickles 1 tsp pickle juice 1 TBSP lemon juice 1 tsp apple cider vinegar 1/8 tsp salt Dash of paprika Dash of pepper 1 TBSP cashew butter A few leaves of romaine
046
salad
NUTRITION FACTS*
SERVINGS: 1
Calories: 500
Directions
Carbs: 20g Fiber: 8g Sugar: 4g
1. Soak almonds and sunflower seeds overnight.
Fat: 42g
2. Next morning, rinse and drain.
Protein: 17g
3. Place the nuts and seeds in food processor and pulse
Potassium: 624mg Magnesium: 212mg
until fine.
Sodium: 1030mg
4. Add mixture to bowl or to-go container.
Omega 3: 7% DV
5. Mix in all other ingredients (except romaine). Stir well
Vitamin A: 22% DV Vitamin C: 15% DV
and serve on a bed of chopped romaine!
Iron: 53% DV Zinc: 37% DV Calcium: 19% DV
*nutrition facts are approximate
GREEN DREAM
smoothie
NUTRITION FACTS*
Ingredients
SERVINGS: 1
Calories: 405
Directions
Carbs: 39g Fiber: 10g
2 cups baby spinach
Sugar: 8g
1/2 frozen banana
Fat: 21g
1 TBSP chia seeds 2 TBSP pumpkin seeds 1 TBSP almond butter 1 scoop raw vanilla protein powder 1 TBSP golden monkfruit**
1. Place all ingredients into blender. 2. Blend until smooth and creamy. 3. Pour into an insulated to-go container or
Protein: 34g Potassium: 869mg Magnesium: 287mg Sodium: 233mg Omega 3: 173% DV
serve immeditately and enjoy!
Vitamin A: 247% DV Vitamin C: 31% DV
1/2 tsp vanilla extract
Iron: 54% DV
1 1/2 cups water
Zinc: 97% DV Calcium: 29% DV *nutrition facts are approximate **if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
047
BROCCOLI SLAW Ingredients Salad: 4 cups very finely chopped raw broccoli ½ cup thinly sliced red cabbage 1 cup chopped celery 1 cup finely chopped red apple 2 TBSP hemp seeds Dressing: 2 TBSP apple cider vinegar 4 TBSP tahini 1 TBSP nutritional yeast 2 drops liquid stevia 1 TBSP coconut aminos 2 tsp yellow mustard 1 TBSP lemon juice Ÿ tsp garlic powder 2 TBSP Water Pinch of salt
048
salad
NUTRITION FACTS*
SERVINGS: 2
(PER SERVING)
Calories: 377
Directions
Carbs: 32g Fiber: 12g Sugar: 12g
1. Chop and combine all salad ingredients into a large
Fat: 22g
bowl.
Protein: 18g
2. Stir all dressing ingredients, except water, until creamy
Potassium: 927mg Magnesium: 101mg
paste forms. Add water and mix well.
Sodium: 319mg
3. Mix dressing into salad until all ingredients are evenly
Omega 3: 70% DV
covered.
Vitamin A: 81% DV
4. Separate into 2 servings or to-go containers and enjoy!
Vitamin C: 238% DV Iron: 33% DV Zinc: 26% DV Calcium: 21% DV
*nutrition facts are approximate
DEVILED ZUCCHINI
boats
NUTRITION FACTS*
Ingredients
SERVINGS: 1
Directions
Calories: 479
1. Slice both zucchinis in half (long ways).
Fiber: 9g
Carbs: 41g
2. Scoop out insides and put into blender.
Sugar: 20g
3. Add the rest of ingredients to
Fat: 30g
blender and blend on high until smooth and
Protein: 20g
creamy.
Potassium: 2196mg
1/4 tsp pink Himalayan salt
4. Put the blended mixture into a
Magnesium: 307mg
2 tsp apple cider vinegar
to-go container and zucchini boats into a sep-
Sodium: 386mg
1 tsp yellow mustard
arate to-go container in fridge or until ready to serve. 5. Scoop the deviled mixture into zucchini boats before serving, enjoy!
Omega 3: 41% DV
2 large zucchinis 1/2 cup cashews 1 tsp turmeric powder
Pinch black pepper Dash of paprika (topping)
Vitamin A: 56% DV Vitamin C: 155% DV Iron: 56% DV Zinc: 73% DV Calcium: 16% DV
*nutrition facts are approximate
049
CHILLED AVOCADO Ingredients Soup: 1.5 avocados
soup
1/2 lime juiced
Directions 1. Add soup ingredients to a high-speed blender (leave out the toppings).
1/2 tsp cumin powder
2. Blend on high until smooth and creamy.
1/8 tsp Himalayan salt
3. Pour soup into a bowl or to-go container and chill in the fridge for 1-2 hours or until ready to serve.
Toppings: 1 green onion chopped
Carbs: 22g Fiber: 14g Sugar: 14g
1/2 tsp chilli powder 1/2 tsp onion powder
SERVINGS: 1
Calories: 360
1 tsp chopped cilantro 1 cup water
NUTRITION FACTS*
4. Add toppings, serve and enjoy!
Fat: 31g Protein: 5g Potassium: 1226mg Magnesium: 69mg Sodium: 21mg Omega 3: 21% DV Vitamin A: 57% DV Vitamin C: 46% DV Iron: 8% DV
1/2 tomato chopped
Zinc: 19% DV Calcium: 5% DV
050
*nutrition facts are approximate
LENTIL CURRY
salad
Directions Ingredients Salad: 1/2 cup dry lentils (sprouted makes about 2 cups) 1/2 cup finely chopped cucumber 1/2 cup finely chopped celery Dressing: 3 TBSP tahini 2 TBSP balsamic 1 TBSP apple cider vinegar 1 TBSP coconut aminos 1/4 tsp garlic powder 2 TBSP water 1 tsp curry powder
*This recipe takes a couple days prep 1. Soak lentils in bowl with filtered water overnight at room temp. 2. Next morning, drain and rinse lentils. 3. Place back into bowl, cover with cheesecloth or paper towel and let sit overnight at room temp. 4. Repeat step 2 + 3 at least once more or until sprouts are about 1 inch long. 5. When sprouts are ready, place them in a serving bowl or to-go container with the chopped celery and cucumber. 6. Mix dressing ingredients in a small jar or to-go container and stir until creamy and well combined. 7. Pour dressing over salad and stir well before serving. Enjoy!
*nutrition facts are approximate
NUTRITION FACTS*
SERVINGS: 1
Calories: 501 Carbs: 51g Fiber: 6g Sugar: 10g Fat: 25g Protein: 26g Potassium: 826mg Magnesium: 76mg Sodium: 358mg Omega 3: 6% Vitamin A: 16% Vitamin C: 39% Iron: 52% Zinc: 32% Calcium: 16%
051
WHITE CHOCOLATE
smoothie
Ingredients
NUTRITION FACTS*
SERVINGS: 1
Calories: 481 1/2 frozen banana
Directions
2 TBSP hemp seeds
Fiber: 5g Sugar: 9g
1 TBSP cacao powder 1 scoop raw vanilla
Carbs: 41g
1. Place all ingredients into high-speed blender.
protein powder
2. Blend on high until smooth and creamy.
1 TBSP golden monkfruit**
3. Pour into an insulated to-go container or serve
1 tsp vanilla extract
immediately, enjoy!
Fat: 28g Protein: 35g Potassium: 762mg Magnesium: 332mg Sodium: 182mg Omega 3: 176% DV
2 TBSP cashew butter (or 1/4
Vitamin A: 6% DV
cup cashews)
Vitamin C: 9% DV
1 1/2 cup water
Iron: 48% DV Zinc: 112% DV Calcium: 13% DV
052
*nutrition facts are approximate **if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
KATE’S FAVORITE
salad
NUTRITION FACTS*
Ingredients
Directions
1 cup chopped broccoli 1/2 avocado pitted and peeled 1 TBSP hemp seeds
Calories: 511 Carbs: 37g Fiber: 15g
3 cups chopped romaine 2 cups spring mix
SERVINGS: 1
1. Chop and prepare all salad ingredients and place into a large bowl or to-go container.
Sugar: 11g Fat: 31g Protein: 24g
2. Combine all dressing ingredients in a small jar or to-
Potassium: 1136mg
go container and mix well until smooth and creamy.
Magnesium: 132mg
3. Pour dressing on salad before serving and enjoy!
Sodium: 429mg
Dressing:
Omega 3: 87% DV
2 TBSP tahini
Vitamin A: 796% DV
2 TBSP nutritional yeast
Vitamin C: 140% DV
2 TBSP balsamic vinegar
Iron: 61% DV
1 TBSP coconut aminos
Zinc: 45% DV
2 TBSP water
Calcium: 25% DV
â…› tsp garlic powder *nutrition facts are approximate
053
GARLIC MAC + CHEESE
noodles
Ingredients Noodles: 1 bag kelp noodles (12 oz) 2 tsp baking soda 1/2 lemon juiced 1 cup finely chopped fresh broccoli Cheese sauce: 3 TBSP cashew butter 1/2 tsp garlic powder 1 tsp turmeric powder 1 TBSP nutritional yeast 3 TBSP water 1 TBSP lemon juice Himalayan pink salt to taste
NUTRITION FACTS*
Directions
SERVINGS: 1
Calories: 352 Carbs: 24g Fiber: 8g
1. Mix baking soda and juice of ½ lemon in large bowl. Remove kelp noodles from package, rinse, drain and add to the bowl with the baking soda and lemon juice. Mix well for 30-60 seconds or until soft. 2. Rinse noodles well and strain. Set aside in serving bowl or to-go container. 3. Combine cashew butter, garlic powder, turmeric powder, nutritional yeast and 1 TBSP lemon juice into small bowl and mix into paste. Slowly stir in the water. 4. Add chopped broccoli to noodles, pour sauce on top and combine until evenly coated. Enjoy!
Sugar: 4g Fat: 23g Protein: 14g Potassium: 349mg Magnesium: 19mg Sodium: 146mg Omega 3: 2% DV Vitamin A: 24% DV Vitamin C: 112% DV Iron: 31% DV Zinc: 16% DV Calcium: 24% DV
054
*nutrition facts are approximate
GREEN COCO
smoothie
NUTRITION FACTS*
Ingredients 2 TBSP cashews
Calories: 422
Directions
protein powder 2 TBSP hemp seeds
2. Blend on high until smooth and creamy.
2 TBSP golden monkfruit** 2 cups baby spinach
mediately and enjoy!
1 1/4 cups water
Fiber: 7g Fat: 29g
1. Add all ingredients to high-speed blender.
3. Pour into an insulated to-go container or serve im-
1 TBSP cocoa powder
Carbs: 29g Sugar: 2g
3 TBSP coconut flakes 1 scoop raw vanilla
SERVINGS: 1
4. Top with cacao nibs (optional).
Protein: 35g Potassium: 900mg Magnesium: 342mg Sodium: 235mg Omega 3: 178% DV Vitamin A: 246% DV Vitamin C: 25% DV
4 ice cubes
Iron: 56% DV
cacao nibs (optional)
Zinc: 110% DV Calcium: 18% DV *nutrition facts are approximate **if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
055
MOCK POTATO Ingredients Salad: 1 peeled and chopped zucchini 1 ear of corn stripped 1/2 cup celery finely chopped 1 cup chopped spinach 6 cherry tomatoes halved 1 TBSP chopped chives Dressing: 1/2 cup cashews 1 TBSP yellow mustard 1 TBSP apple cider vinegar 1/4 tsp onion powder 1/8 tsp Himalayan salt (more to taste) 1/2 cup water pinch of black pepper Dash of paprika pinch of fresh dill (optional topping)
056
salad
NUTRITION FACTS*
SERVINGS: 1
Calories: 513
Directions
Carbs: 50g Fiber: 9g Sugar: 18g
1. Chop, peel, and prepare all salad ingredients. Add to a
Fat: 31g
bowl or to-go container.
Protein: 19g
2. Add all dressing ingredients to a high-speed
Potassium: 1791mg
blender and blend on high until smooth and creamy.
Magnesium: 306mg
3. Pour the dressing on salad and combine well.
Sodium: 407mg
4. Store in fridge until ready to eat or serve immediately
Omega 3: 24% DV
and enjoy!
Vitamin A: 218% DV Vitamin C: 90% DV Iron: 43% DV Zinc: 66% DV Calcium: 16% DV
*nutrition facts are approximate
COLLARD VEGGIE
wrap
Directions Ingredients 1 collard leaf 2 slices tomatoes 2 carrots julienned 1/2 avocado 1/4 cup sprouts 2 long slices cucumber
Ranch Dip Recipe Here
1. Destem the collard leaf and lay it on a cutting board with the inside stem facing up. 2. Use a knife to carefully shave down the inside stem so the wrap is as flat as possible. 3. Make sure the wrap is lying horizontally so it is longer going from left to right. 4. Prepare all other wrap ingredients and assemble them horizontally in the center on the collard leaf (making sure to leave space on all sides to wrap). 5. Fold in the left and right sides of the collard leaf and hold them in while picking up the leaf edge closest to you. 6. Roll the bottom edge of the leaf over the wrap ingredients and roll it upwards until wrap is assembled. 7. Pair with dressing of choice. I like it best with the Ranch Dip in the snack section. (Nutrition facts reflect the wrap paired with 1 serving of the ranch dip.) 8. Serve immediately or package wrap and dressing in a to-go container.
*nutrition facts are approximate
NUTRITION FACTS* SERVINGS: 1 (with 1 serving of Ranch Dip)
Calories: 545 Carbs: 41g Fiber: 11g Sugar: 11g Fat: 39g Protein: 15g Potassium: 1498mg Magnesium: 271mg Sodium: 473 mg Omega 3: 13% DV Vitamin A: 1022% DV Vitamin C: 50% DV Iron: 44% DV Zinc: 61% DV Calcium: 13% DV
057
t h g i L s r e n n i D
058
BASIL MARINARA
pasta
Ingredients Noodles: 1 bag kelp noodles (12 oz) 2 tsp baking soda ½ lemon juiced Marinara Sauce: 2 TBSP of chopped sun-dried tomatoes 1 medium fresh tomato 3 TBSP raw pumpkin seeds 2 TBSP hemp seeds 1/4 tsp garlic powder 1/2 tsp Italian herbs 6 fresh basil leaves 1/4 cup water
Directions 1. Soak sun-dried tomatoes for at least 1 hour, then drain and set aside. 2. Mix baking soda and juice of ½ lemon in large bowl. Remove kelp noodles from package, rinse, drain and add to the bowl with the baking soda and lemon juice. Mix well for 30-60 seconds or until soft. 3. Rinse noodles well and strain. Set aside in serving bowl or to-go container. 4. Add sun-dried tomatoes, fresh tomato, pumpkin seeds, garlic, Italian herbs, 3 basil leaves and water into blender. 5. Once blended, pulse in 3 extra leaves of basil. 6. Stir mushrooms and cherry tomatoes into the sauce. 7. Combine noodles with sauce, mix well and enjoy! (You may have extra sauce). *If using sun-dried tomatoes with no salt, add Himalayan pink salt to taste.
NUTRITION FACTS*
SERVINGS: 1
Calories: 340 Carbs: 26g Fiber: 10g Sugar: 12g Fat: 21g Protein: 18g Potassium: 1555mg Magnesium: 308mg Sodium: 305mg Omega 3: 172% DV Vitamin A: 107% DV Vitamin C: 70% DV Iron: 39% DV Zinc: 54% DV
2 baby bella mushrooms 5-10 cherry tomatoes
Calcium: 51% DV *nutrition facts are approximate
059
Ingredients Tacos: 6 romaine leaves Taco meat: 4 baby bella mushrooms chopped 3 TBSP walnuts 4 sun-dried tomatoes ¼ tsp chilli powder ⅛ tsp garlic powder ¼ tsp paprika Pinch of Himalayan salt ⅛ tsp cumin Corn salsa: 1 ear corn (slice off cobb) 1 stalk celery chopped 2 TBSP chopped cilantro 2 small tomatoes chopped 2 TBSP chopped red onion Sour cream: 2 TBSP cashew butter 1 TBSP tahini 1 TBSP apple cider vinegar 2 TBSP water 1 TBSP lemon juice Pinch of salt
ROMAINE
tacos
Directions
SERVINGS: 2
Calories: 417 1. Soak sun-dried tomatoes for at least 1 hour, then drain. 2. Pulse mushrooms, walnuts, and sun-dried tomatoes in food processor. Add the remaining taco meat spices and pulse until well combined. Place taco meat crumbles into a small bowl or container and set aside. 3. Add all salsa ingredients to bowl. Add squeeze of lime and stir. Add salt and pepper to taste. 4. Add sour cream ingredients to small bowl. Stir until creamy texture. 5. Rinse and strain romaine leaves. Slice avocado for topping. 6. Assemble tacos as desired and enjoy! (Makes 6 tacos, 2 servings).
Carbs: 33g Fiber: 10g Sugar: 10g Fat: 30g Protein: 11g Potassium: 1288mg Magnesium: 150mg Sodium: 225mg Omega 3: 1078% DV Vitamin A: 258% DV Vitamin C: 48% DV Iron: 20% DV Zinc: 39% DV Calcium: 10% DV
Topping: 1 avocado
060
NUTRITION FACTS* (per serving)
*nutrition facts are approximate
Ingredients Dressing: 2 TBSP coconut aminos 3 1/2 TBSP almond butter 2 TBSP golden monkfruit** 2 TBSP water 1 tsp fresh grated ginger root Himalayan salt to taste Stir Fry: 1 large carrot thinly sliced 1 medium zucchini thinly sliced 1/4 cup bean sprouts 2 mushrooms thinly sliced 1 cup finely chopped broccoli Cauliflower Rice: 2 cups chopped cauliflower Pinch of Himalayan salt Toppings: 1 TBSP sesame seeds
TERIYAKI
stir fry
NUTRITION FACTS*
SERVINGS: 1
Directions
Calories: 427
1. Prepare, chop, and slice all of your stir fry ingredients and place into a large bowl. 2. Combine all dressing ingredients in a high-speed blender and blend until smooth. 3. Pour the dressing into the bowl of stir fry veggies and mix well until all veggies are completely covered. (optional: let marinade for a few hours). 4. Add cauliflower and salt into high-speed food processor and pulse several times until a “rice” texture is formed. Be careful not to over-pulse, you don’t want cauliflower mush! 5. Place rice onto a large plate and pour the stir fry/ dressing mixture on top. 6. Sprinkle with sesame seeds and enjoy!
Fiber: 10g
Carbs: 43g Sugar: 2g Fat: 24g Protein: 11g Potassium: 806mg Magnesium: 358mg Sodium: 244mg Omega 3: 137% DV Vitamin A: 328% DV Vitamin C: 47% DV Iron: 47% DV Zinc: 93% DV Calcium: 19% DV
*nutrition facts are approximate **if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
061
RAINBOW Ingredients Ingredients: 1/2 zucchini spiralized (or shredded) 1/2 cup red cabbage chopped 2 TBSP red onion chopped 1/2 yellow bell pepper chopped 2 green onions chopped 1/2 beet peeled and shredded 1 large carrot peeled + shredded or julienned 2 cup spring mix 1 TBSP sesame seeds 1 TBSP pumpkin seeds 1/2 avocado
salad
NUTRITION FACTS*
Calories: 514
Directions
Carbs: 47g Fiber: 18g Sugar: 20g
1. Place spring mix in large bowl.
Fat: 33g
2. Prepare, chop, shred and/or spiralize all salad ingredi-
Protein: 17g
ents and place as desired on top of spring mix.
Potassium: 1358mg
3. Combine dressing ingredients in small bowl or contain-
Magnesium: 220mg
er and stir/mix until well combined and smooth.
Sodium: 509mg
4. Pour dressing over salad, mix well and enjoy!
Omega 3: 20% DV Vitamin A: 835% DV
Ginger Dressing: 2 TBSP almond butter 1/2 tsp shredded fresh ginger 2 drops liquid stevia 1 tsp yellow mustard 1 TBSP coconut aminos 2 TBSP water ½ tsp ginger powder
062
SERVINGS: 1
Vitamin C: 265% DV Iron: 48% DV Zinc: 31% DV Calcium: 39% DV
*nutrition facts are approximate
TOMATO Ingredients 2 medium ripe tomatoes chopped 1 sun-dried tomato 1 TBSP chopped white onion 1 TBSP golden monkfruit** 3 heaping TBSP cashews 3 TBSP hemp seeds 1/8 tsp garlic powder A few dashes of paprika 1/2 cup warm or hot water Himalayan salt and pepper to
soup
NUTRITION FACTS*
Directions
SERVINGS: 1
Calories: 353 Carbs: 33g Fiber: 5g
1. Warm water (do not let boil). 2. Combine all ingredients except for the basil and parsley into a high-speed blender. 3. Blend on high for at least 60 seconds or until warm and creamy. 4. Pour soup into bowl and add fresh basil and parsley on top. 5. Enjoy at room temperature or cold.
Sugar: 9g Fat: 25g Protein: 16g Potassium: 1178mg Magnesium: 312mg Sodium: 19mg Omega 3: 256% DV Vitamin A: 89% DV
taste 1 TBSP fresh chopped basil
Vitamin C: 47% DV
(garnish optional)
Iron: 27% DV
1 TBSP fresh chopped parsley
Zinc: 61% DV
(garnish optional)
Calcium: 7% DV *nutrition facts are approximate **if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
063
BBQ
Ingredients Sandwich: 1/2 cup packed, peeled and shredded carrots (about 2 to 3 medium to large carrots) 2 portobello mushroom caps BBQ Sauce: 3 TBSP almond butter 2 TBSP coconut aminos 1/4 tsp garlic powder 1/4 tsp onion powder 1/8 tsp ginger powder 1 tsp apple cider vinegar 1/2 tsp chipotle spice
sandwich NUTRITION FACTS*
SERVINGS: 1
Calories: 320
Directions
Carbs: 22g Fiber: 9g
1. Peel and shred carrots into measuring cup. 2. Place shredded carrots into mixing bowl. 3. Mix all sauce ingredients in a small bowl or container. 4. Combine sauce with shredded carrots. 5. Slice the tops off of the portobello caps (to make thinner buns). 6. Assemble sandwich (may be easier to eat as an open style sandwich). 7. Pair with Coleslaw from the snack section if desired.
Sugar: 8g Fat: 23g Protein: 14g Potassium: 791mg Magnesium: 25mg Sodium: 53mg Omega 3: 0% DV Vitamin A: 394% DV Vitamin C: 5% DV Iron: 13% DV Zinc: 13% DV
seasoning
Calcium: 16% DV
064
*nutrition facts are approximate
KALE GODDESS Ingredients
salad
NUTRITION FACTS*
Salad: 2 cups destemmed + finely chopped kale 1 TBSP lemon juice 1/2 medium cucumber chopped 1 cup cherry tomato sliced in half 1 cup sprouts 1/2 avocado peeled + pitted Dressing: 2 TBSP nutritional yeast 1 TBSP apple cider vinegar 2 TBSP tahini 2 drops liquid stevia 1 TBSP lemon juice 1 TBSP coconut aminos 1/2 tsp dried parsley 1/2 tsp garlic powder 2 TBSP water
Directions
SERVINGS: 1
Calories: 433 Carbs: 38g Fiber: 12g
1. Destem and chop kale, then add it to a large bowl
Sugar: 8g
with 1 TBSP of lemon juice and massage to soften
Fat: 28g
kale.
Protein: 20g
2. Add the remaining salad ingredients to the bowl.
Potassium: 710mg
3. Combine all dressing ingredients in a small jar or
Magnesium: 59mg
container. Stir well until smooth and creamy.
Sodium: 358mg
4. Pour dressing over salad and mix well, enjoy!
Omega 3: 18% DV Vitamin A: 191% DV Vitamin C: 94% DV Iron: 28% DV Zinc: 37% DV Calcium: 15% DV
*nutrition facts are approximate
065
CORN
chowder NUTRITION FACTS*
Ingredients Chowder:
Calories: 488
Directions
1 medium zucchini 1 ear of corn 1/4 tsp garlic powder 1/4 tsp onion powder 1/2 cup cashews 1/4 cup warm / hot water
SERVINGS: 1
Carbs: 47g Fiber: 6g Sugar: 13g
1. Blend all ingredients in a high-speed blender. 2. Blend on high for at least 60 seconds or until warm. 3. Top with chopped chives. 4. Serve and enjoy! (Can also be served chilled)
Fat: 30g Protein: 17g Potassium: 1164mg Magnesium: 250mg Sodium: 92mg
Himalayan salt to taste
Omega 3: 16% DV
pinch black pepper
Vitamin A: 28% DV Vitamin C: 55% DV Iron: 33% DV
Topping:
Zinc: 62% DV
2 TBSP chopped chives
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Calcium: 7% DV *nutrition facts are approximate
Ingredients Portobello marinade: 2 large portobello mushrooms 1/2 cup balsamic 1/4 tsp garlic powder 1/4 tsp onion powder 1/4 tsp ginger powder 1/8 tsp chili powder 1/8 tsp salt 1/8 paprika Kale Marinade: 2 cups very finely chopped kale 1 medium tomato chopped Juice of 1 large lemon 1/4 tsp garlic powder 1 TBSP water A1 sauce: 3 TBSP cashews 2 TBSP chopped sun-dried tomato 1 tsp blackstrap molasses (optional) 1 TBSP apple cider vinegar 1/4 tsp chipotle powder 1 small tomato 1/4 tsp garlic powder 1/8 tsp onion powder 1/2 cup water pinch of salt
PORTOBELLO
steaks
NUTRITION FACTS*
SERVINGS: 1
Directions
Calories: 380
1. Soak sun-dried tomatoes for 1 hour, then drain and set aside. 2. Finely chop or gently food process kale and then marinate for at least 1 hour. 3. Mix portobello marinade and add portobello mushroom caps to the marinade for at least 1 hour (flip over halfway to marinate the other sides). 4. Put all A1 sauce ingredients into a high-speed blender and blend on high until smooth. 5. Remove portobello mushrooms from the marinade and set them on a plate. 6. Top the portobello steaks with the kale mixture and drizzle A1 sauce on top or use it as a dip per bite. Top
Fiber: 7g
Magnesium: 248mg
with hemp seeds and enjoy!
Zinc: 50% DV
Carbs: 46g Sugar: 27g Fat: 17g Protein: 15g Potassium: 1957mg Sodium: 205mg Omega 3: 92% DV Vitamin A: 215% DV Vitamin C: 117% DV Iron: 33% DV Calcium: 22% DV
1 TBSP hemp seeds (topping)
*nutrition facts are approximate
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CAESAR Ingredients salad: 1 large head romaine chopped 1 cup chopped kale parmesan: 1 garlic clove 2 Brazil nuts 2 TBSP hemp seeds 1 TBSP nutritional yeast pinch of Himalayan salt dressing: 2 TBSP cashew butter 1 TBSP lemon juice 1/2 TBSP apple cider vinegar 1 tsp mustard 1 tsp coconut aminos 1/2 tsp garlic powder 1/8 tsp Himalayan salt pepper to taste 1 TBSP water
068
salad
NUTRITION FACTS*
SERVINGS: 1
Calories: 434
Directions
Carbs: 26g Fiber: 9g Sugar: 6g
1. Wash greens and strain. Chop and place into a large
Fat: 31g
bowl.
Protein: 20g
2. Add all parmesan ingredients to a food processor.
Potassium: 976mg
Pulse until evenly combined, set aside.
Magnesium: 218mg
3. Add all dressing ingredients in a small bowl or jar. Mix
Sodium: 316mg
into paste. Stir in water until creamy.
Omega 3: 197% DV
4. Pour dressing over salad and top with parmesan. Com-
Vitamin A: 916% DV
bine and enjoy!
Vitamin C: 42% DV Iron: 41% DV Zinc: 49% DV Calcium: 19% DV
*nutrition facts are approximate
Ingredients Lasagna Noodles: 1 zucchini sliced into long thin strips Cheese: 1/2 cup cashews soaked overnight 1/2 peeled zucchini 2 TBSP nutritional yeast juice of 1/2 a lemon 1/4 tsp Himalayan salt 1 tsp apple cider vinegar 1/4 tsp garlic powder Pesto: 2 cups baby spinach packed 1/2 cup fresh basil leaves 2 TBSP hemp seeds pinch of salt Tomato Sauce: 3 TBSP chopped sun-dried tomatoes 1/4 tsp onion powder 2 TBSP walnuts chopped 1 tomato seeded and chopped 1/8 tsp dried sage 1/8 tsp oregano 1/4 cup chopped mushrooms
RAW
lasagne Directions
1. Soak cashews overnight or for at least 5 hours, then drain and set aside. 2. Soak sun-dried tomatoes for at least 1 hour then drain and set aside. 3. Use a sharp knife or a mandolin slicer to make the zucchini lasagna noodles, then set aside on a paper towel so that they are less watery. 4. Combine all cheese ingredients in a food processor and process until ricotta like texture forms. You may need to stop in between pulses to push down the ingredients towards the blade. Set half of the cheese in the fridge for an easy snack/dip for veggies the next day. 5. Pulse all pesto layer ingredients in the food processor until pesto texture forms, set aside in a small bowl. 6. Pulse all tomato sauce ingredients in food processor EXCEPT for the mushrooms. Once processed scoop the tomato sauce into a bowl and stir in chopped mushrooms. 7. Cut zucchini slices into 4 inch long slices and begin to layer 2 slices next to each other to form a square shape. 8. Layer on top of the first zucchini slices a layer of cheese, then pesto and tomato sauce then top it with another layer of zucchini slices. Repeat this process 3 times and enjoy! *nutrition facts are approximate
NUTRITION FACTS*
SERVINGS: 1
Calories: 647 Carbs: 43g Fiber: 13g Sugar: 20g Fat: 44g Protein: 29g Potassium: 2550mg Magnesium: 438mg Sodium: 246mg Omega 3: 203% DV Vitamin A: 355% DV Vitamin C: 149% DV Iron: 59% DV Zinc: 97% DV Calcium: 26% DV
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FETTUCINI
alfredo
NUTRITION FACTS*
Ingredients 1 bag kelp noodles (12oz) 2 tsp baking soda 1/2 lemon juiced Sauce: 3 TBSP cashew butter 1 TBSP nutritional yeast 1/8 tsp garlic powder 1/8 tsp onion powder 1/2 tsp apple cider vinegar 1 TBSP coconut aminos 1 TBSP water Himalayan salt to taste Topping: 1 TBSP hemp seeds
070
Directions
SERVINGS: 1
Calories: 383 Carbs: 20g Fiber: 5g
1. Mix baking soda and juice of ½ lemon in large bowl. 2.
Sugar: 6g
Remove kelp noodles from package, rinse, drain and add
Fat: 27g
to the bowl with the baking soda and lemon juice. Mix well for 30-60 seconds or until soft. 3. Rinse noodles well and strain. Set aside in serving bowl or to-go container.
Protein: 15g Potassium: 121mg Magnesium: 70mg
4. Combine cashew butter, nutritional yeast, garlic pow-
Sodium: 385mg
der, onion powder, apple cider vinegar and coconut
Omega 3: 85% DV
aminos. Mix well into a paste. Stir in water.
Iron: 26% DV
5. Mix noodles and dressing together, top with hemp
Zinc: 24% DV
seeds and enjoy!
Calcium: 19% DV
*nutrition facts are approximate
s k c a Sn es d i S +
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HOT CHOCOLATE
protein shake
NUTRITION FACTS*
Calories: 428
Ingredients 1 TBSP cacao powder
Directions
2 TBSP hemp seeds 1 TBSP golden monkfruit**
Carbs: 27g Fiber: 3g Sugar: 2g
2 TBSP cashew butter (or 1/4 cup cashews)
SERVINGS: 1
1. Add all ingredients to high-speed blender.
Fat: 28g Protein: 35g
2. Blend on high until smooth and creamy. 3. Serve and enjoy!
Potassium: 551mg Magnesium: 316mg Sodium: 185mg
1 1/2 cups hot water
Omega 3: 174% DV
1 scoop raw vanilla
Vitamin A: 4% DV
protein powder
Vitamin C: 2% DV Iron: 47% DV Zinc: 111% DV
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*nutrition facts are approximate **if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
Calcium: 15% DV
SPINACH AVOCADO Ingredients 1 avocado
dip
NUTRITION FACTS* (per serving)
Directions
½ cup cashews soaked 2 hours 1. Soak cashews for 2 hours and drain.
⅛ tsp onion powder
2. Cut up veggies for dipping and put aside.
Pinch of salt
Calories: 297 Carbs: 16g Fiber: 6g
⅛ tsp garlic powder
2 TBSP lemon juice
SERVINGS: 2
3. Add avocado and cashews to food processor and pulse until evenly combined but not completely smooth.
1 cup packed raw spinach
4. Add spices, lemon juice and spinach. Pulse to com-
1 TBSP capers
bine. 5. Stir in capers at the end. Enjoy! (Makes 2 servings).
Veggies of choice
Sugar: 2g Fat: 24g Protein: 8g Potassium: 646mg Magnesium: 127mg Sodium: 122mg Omega 3: 12% DV Vitamin A: 65% DV Vitamin C: 15% DV Iron: 17% DV Zinc: 30% DV Calcium: 5% DV
*nutrition facts are approximate
073
BASIL
bites
NUTRITION FACTS*
SERVINGS: 1
Calories: 158
Ingredients 1/2 avocado
Carbs: 12g
Directions
Fiber: 7g Sugar: 3g
1 TBSP nutritional yeast
Fat: 10g
1 tsp lemon juice
1. Mash up avocado with nutritional yeast and
pinch of salt
seasonings.
Potassium: 691mg
2. Prepare zucchini, tomato and basil.
Magnesium: 41mg
pinch of garlic powder pinch of pepper
3. Spread mashed avocado on zucchini chips 6-8 slices of zucchini 6-8 pieces of basil ½ tomato cut into bite-size
Protein: 5g
Sodium: 159mg Omega 3: 12% DV
4. Add a thin slice of tomato and a leaf of fresh basil and
Vitamin A: 39% DV
enjoy!
Vitamin C: 40% DV Iron: 12% DV
pieces
Zinc: 21% DV Calcium: 4% DV
074
*nutrition facts are approximate
SUN DRIED TOMATO Ingredients Hummus: 1 medium zucchini peeled and
hummus
NUTRITION FACTS*
Directions
SERVINGS: 1
Calories: 242 Carbs: 13g Fiber :3g
chopped 2 TBSP sun-dried tomatoes
1. Blend all hummus ingredients in a high-speed
Sugar: 7g
2 TBSP tahini
blender, use tamper if needed.
Fat: 17g
1 TBSP lemon juice
2. Prepare assorted veggies or any veggies of choice.
Protein: 11g
1/8 tsp garlic powder
3. Scoop hummus into a small container.
Potassium: 751mg
4. Serve and enjoy!
Magnesium: 48mg
salt to taste
Sodium: 105mg
Assorted Vegetables:
Omega 3: 11% DV
3 stalks celery sliced and
Vitamin A: 19% DV
halved
Vitamin C: 53% DV
1 cup baby carrots
Iron: 25% DV
1 cup sliced and halved red
Zinc: 10% DV
peppers
Calcium: 9% DV *nutrition facts are approximate
075
PINK PASSION
shake
NUTRITION FACTS*
SERVINGS: 1
Calories 439
Ingredients 1 small piece of peeled raw beet (approx 1-2 TBSP)
Carbs: 25g
Directions
cup cashews)
1. Place ingredients into a high-speed blender.
2 TBSP hemp seeds
2. Blend on high until smooth and creamy.
Protein: 34g Potassium: 495mg
3. Serve and enjoy!
1/2 tsp vanilla extract
Magnesium: 300mg Sodium: 185mg Omega 3: 174% DV
1 TBSP golden monkfruit**
Vitamin A: 4% DV
1 scoop raw vanilla
Vitamin C: 2% DV
protein powder
Iron: 43% DV
1 cup water
Zinc: 113% DV
1/2 cup ice
076
Sugar: 2g Fat: 30g
2 TBSP cashew butter (or 1/4
1 Brazil nut
Fiber: 3g
Calcium: 14% DV *nutrition facts are approximate **if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
VEGGIES + RANCH Ingredients Dip: 1 cup cashews
dip
NUTRITION FACTS* (per serving)
Directions
SERVINGS: 2
Calories: 363 Carbs: 21g Fiber: 2g
1/2 tsp dried parsley 2 TBSP apple cider vinegar
1. Chop up veggies of choice. Set aside.
Sugar: 4g
1 TBSP lemon juice
2. Combine all dip ingredients into blender
Fat: 28g
1/2 tsp garlic 1/4 tsp onion powder 1/2 tsp Himalayan salt 2 dashes pepper to taste
except dill! 3. Blend till smooth. 4. Stir in or pulse fresh dill or chives. Enjoy!
1/2 cup water (a little more if
Protein: 12g Potassium: 434mg Magnesium: 188mg Sodium: 264mg Omega 3: 4% DV
needed to blend)
Iron: 32% DV
2 TBSP fresh dill
Zinc: 46% DV Calcium: 3% DV
Veggies of choice *nutrition facts are approximate
077
GUACAMOLE
+ cucumber chips NUTRITION FACTS*
SERVINGS: 1
Calories: 265
Ingredients 1 avocado juice of 1/2 lime pinch of pink Himalayan salt
Carbs:21g
Directions
Sugar: 4g 1. Remove the skin and seed from the avocado. 2. Place avocado into bowl.
(to taste) pinch of black pepper 1 TBSP chopped cilantro ⅛ tsp garlic powder ⅛ tsp onion powder
Fiber: 11g
3. Mash avocado with a fork. 4. Mix in lime juice and the rest of the ingredients except
Fat: 21g Protein: 4g Potassium: 1040mg Magnesium: 69mg Sodium: 83mg Omega 3: 15% DV
for the cucumber chips. 5. Slice cucumber chips and enjoy!
Vitamin A: 22% DV Vitamin C: 33% DV Iron: 10% DV
1 cucumber sliced
Zinc: 17% DV Calcium: 7% DV
078
*nutrition facts are approximate
RAW
Ingredients 1 carrot
coleslaw NUTRITION FACTS* (per serving)
Directions
2 cups chopped red cabbage
Dressing: 1 ear of corn 2 TBSP cashews 1 TBSP apple cider vinegar
SERVINGS: 2
Calories: 173 Carbs: 22g Fiber: 4g
1. Peel and julienne 1 whole carrot. 2. Chop 2 cups red cabbage. 3. Add to mixing bowl.
Sugar: 8g Fat: 8g Protein: 6g Potassium: 462mg
4. Strip 1 ear of corn into blender.
Magnesium: 73mg
5. Add the rest of dressing ingredients.
Sodium: 150mg
1 tsp mustard
6. Blend until smooth and pour dressing over carrot
1/4 cup water
and cabbage mixture and stir well. Serves 2.
Omega 3: 4% DV Vitamin A: 237% DV Vitamin C: 50% DV
2 pinches of salt (to taste)
Iron: 9% DV
pinch of pepper
Zinc: 16% DV Calcium: 6% DV *nutrition facts are approximate
079
REFRESHING
side salad
NUTRITION FACTS*
Ingredients Salad: 1/2 cup chopped cucumbers 1/2 cup chopped celery 1 carrot peeled and chopped 1 small tomato chopped 1 TBSP chopped red onion Dressing: 2 TBSP balsamic vinegar Pinch of: garlic powder Himalayan salt fresh parsley fresh dill chipotle spice
SERVINGS: 1
Calories: 101 Carbs: 21g
Directions
Fiber: 5g Sugar: 13g
1. Combine all salad ingredients into a serving bowl. 2. Mix balsamic vinegar in a separate smaller bowl or dish and stir in spices. 3. Pour dressing onto salad, mix well, serve and enjoy!
Fat: 1g Protein: 3g Potassium: 92mg Magnesium: 41mg Sodium: 105mg Omega 3: 1% DV Vitamin A: 572% DV Vitamin C: 34% DV Iron: 6% DV Zinc: 8% DV Calcium: 8% DV
080
*nutrition facts are approximate
SIMPLE Ingredients
shake
NUTRITION FACTS*
SERVINGS: 1
Calories: 284 1 frozen banana 3 frozen strawberries
Directions
Carbs: 33g Fiber:5g Sugar: 16g
1 scoop raw vanilla protein 1. Place all ingredients into blender. powder 2. Blend on high until smooth and enjoy! 1 TBSP hemp seeds
Fat: 8g Protein: 27g Potassium: 653mg Magnesium: 166mg Sodium: 182mg
1/2 tsp vanilla extract
Omega 3: 88% DV
1 ½ cup water
Vitamin A: 8% DV Vitamin C: 28% DV Iron: 33% DV Zinc: 81% DV Calcium: 12% DV *nutrition facts are approximate
081
BANANA
bites
NUTRITION FACTS*
SERVINGS: 1
Calories: 200
Ingredients
Carbs: 30g
Directions
Sugar: 15g
1 banana sliced 1 TBSP almond butter
Fiber: 5g
1. Slice thick banana slices. 2. Add thin layer of almond butter to each banana slice.
ground cinnamon 3. Add tops to bottoms to make sandwich like bites. 4. Sprinkle cinnamon on top and enjoy!
Fat: 9g Protein: 5g Potassium: 542mg Magnesium: 75mg Sodium: 2mg Omega 3: 3% DV Vitamin A: 3% DV Vitamin C: 14% DV Iron: 5% DV Zinc: 9% DV Calcium: 7% DV
082
*nutrition facts are approximate
CASHEW CHEESE Ingredients Cheese:
dip + veggies Directions
1/2 peeled zucchini 2 TBSP nutritional yeast Juice of 1/2 a lemon 1/4 tsp salt 1 tsp apple cider vinegar 1/4 tsp garlic powder
Veggies of choice
SERVINGS: 2
Calories: 213 Carbs: 15g
1/2 cup cashews soaked (overnight)
NUTRITION FACTS* (per serving)
1. Soak cashews in water overnight and then drain. 2. Add all ingredients to a high-speed food
Fiber: 3g Sugar: 3g Fat: 14g
processor.
Protein: 10g
3. Process until well-combined cheese spread texture
Potassium: 428mg
forms. You may need to stop in between pulses to
Magnesium: 108mg
push down the ingredients from the sides of the food processor.
Sodium: 148mg Omega 3: 6% DV Vitamin A: 7% DV
4. Add to small container or bowl and serve with veg-
Vitamin C: 20% DV
gies of choice! Makes 2 servings.
Iron: 20% DV Zinc: 38% DV Calcium: 3% DV
*nutrition facts are approximate
083
This creation of this book has meant the world to me. I poured my time, dedication and passion into it. Thank you so much for supporting our movement and I hope you LOVE the recipes as much as we do. I appreciate every single one of you. Stay healthy, stay vibrant and shine bright!
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@thekateflowers
@thekateflowers
Kate Flowers
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085
index INTRODUCTION - PG. 3
WHITE CHOCOLATE SMOOTHIE - PG. 52
GETTING STARTED - PG. 7
KATE’S FAVORITE SALAD - PG. 53
GOALS - PG. 9
GARLIC MAC & CHEESE - PG. 54
RECOMMENDATIONS -PG. 13
GREEN COCO SMOOTHIE - PG. 55
WATER - PG. 14
MOCK POTATO SALAD - PG. 56
CAFFEINE - PG. 15
COLLARD VEGGIE WRAPS - PG. 57
MOVEMENT - PG. 17
LIGHT DINNERS - PG. 58
MEDITATION - PG. 18
BASIL MARINARA - PG. 59
JUICE - PG. 19
ROMAINE TACOS - PG. 60
SUPPLEMENTS - PG. 20
TERIYAKI STIR FRY - PG. 61
WHAT TO EXPECT - PG. 22
RAINBOW SALAD - PG. 62
PREPARATION - PG. 24
TOMATO SOUP - PG. 63
14-DAY MEAL PLAN - PG. 26
BBQ SANDWICH - PG. 64
BREAKFAST BOWLS - PG. 32
KALE GODDESS SALAD - PG. 65
BLUEBERRY COBBLER BOWL - PG. 33
CORN CHOWDER - PG. 66
APPLE PIE BOWL - PG. 34
PORTOBELLO STEAKS - PG. 67
CREAMY CHIA PUDDING - PG. 35
CAESAR SALAD - PG. 68
FRUIT AND NUT BOWL - PG. 36
RAW LASAGNA - PG. 69
CHOCOLATE COCONUT PUDDING - PG. 37
FETTUCINI ALFREDO - PG. 70
STRAWBERRY SHORTCAKE BOWL - PG. 38
SNACKS & SIDES - PG. 71
TROPICAL OMEGA OATS - PG. 39
HOT CHOCOLATE PROTEIN SHAKE - PG. 72
CARROT CAKE NICE CREAM - PG. 40
SPINACH AVOCADO DIP - PG. 73
GREEN OASIS BOWL - PG. 41
BASIL BITES - PG. 74
PROTEIN BOOST BOWL - PG. 42
SUN-DRIED TOMATO HUMMUS - PG. 75
CINNAMON TART BOWL - PG. 43
PINK PASSION SHAKE - PG. 76
BERRY OMEGA SMOOTHIE - PG. 44
VEGGIES & RANCH DIP - PG. 77
LUNCHES TO GO - PG. 45
GUACAMOLE & CUCUMBER CHIPS - PG. 78
MOCK TUNA SALAD - PG. 46
RAW COLESLAW - PG. 79
GREEN DREAM SMOOTHIE - PG. 47
REFRESHING SIDE SALAD - PG. 80
BROCCOLI SLAW SALAD - PG. 48
SIMPLE SHAKE - PG. 81
DEVILED ZUCCHINI BOATS - PG. 49
BANANA BITES - PG. 82
CHILLED AVOCADO SOUP - PG. 50
CASHEW CHEESE DIP & VEGGIES - PG. 83
LENTIL CURRY SALAD - PG. 51
086