The Kaia Kook Book - - Get a Free Blog Here

You are heading into the first 6 weeks of the New Year. We will help you adjust to

the Kaia nutritional plan by adding more greens and whole foods. We’ve included

green smoothies, green drinks, and salads for you to try. If you find a recipe you

really like, you are welcome to substitute it for another. If you are always hungry, you

can add another green smoothie, green juice or some whole low sugar fruits and

veggies to your meal plan or snack. These are just suggestions and recipes…find

what you like and stick to it!

The Kaia Kook Book

Eating lean and green has never been so yummy!

RECIPES:

Smoothies & Juices…

Good Morning Sunshine Ingredients: 8oz. of water, ½ c. almond milk, 2 tsp almond butter, 1 scoop of Plant

bases protein, 1 tbs Psyllium Husk, 1 tablespoon raw cacao powder (optional), ½

banana, pinch of stevia (optional) Directions: Blend all ingredients until smooth.

Kombat Kravings Ingredients: 8oz. of water, 1 c. almond milk, 3 c. spinach, 1 c. fresh or frozen berries,

1 tablespoon of Udo’s oil or flax oil, 1 tablespoon maca powder, 1 tablespoon

spirulina power or greens, 1 scoop of plant protein, 1 scoop of Psyllium Husk, stevia

to taste

Directions: Blend all ingredients until smooth.

Dawn Patrol Ingredients: 1 c. coconut water/milk or almond milk, 1 c. kale, 1 c. fresh or frozen

berries, 1 tablespoon maca powder, 1 tablespoon spirulina power or greens, 1

scoop of plant protein, 1 scoop of Psyllium Husk, stevia to taste


Homemade Almond Milk Ingredients: ½ c. almonds, skins removed & soaked overnight, 3 cups of water, 1

tablespoon of coconut nectar, or a few drops of stevia (optional), 1 teaspoon

coconut oil (optional)

Directions: Place the nuts, water, sweetener, & oil in a blender & blend until smooth.

Most people find they like it thick but if you’d prefer a thinner milk, strain the liquid

through cheesecloth or a fine mesh strainer, then store in a glass jars in the fridge for

up to a week.

Protein Power Smoothie Ingredients: 1 c. berries, 1 scoop of plant protein, 1 tbls maca, 1 scoop of green, 2 c.

kale or spinach, 1 c. almond milk & a cup of water. Stevia to taste

Directions: Blend all green ingredients with water until smooth, add fruits, blend until

liquid.

Almond Delight Ingredients: 2 c. almond milk, 1 banana, 1 head of romaine, ½ cup raw coconut, &

6 almonds or 1 T almond butter.


Awesome Almond “Milk” Shake Ingredients: 2/3 cup Almond Milk, 1 small banana, 2 tbs. almond butter (I loooove

the creamy raw almond butter from Trader Joe’s), 1tbsp Running Food or Chia

Seed/flax seed, 5 ice cubes.

Directions: Add all to a blender.

Banana-Berry Shake Ingredients: 1 banana, 1 box of fresh strawberries, 1tbsp. ground flax or Chia

Seed(running food) & 1 cup of almond milk.

Directions: Blend all ingredients together.

Berry Blast Ingredients: 1 handful of blueberries, raspberries & strawberries, 1 or 2 dates, 2

handfuls of Greens & 1 c. almond milk.

Directions: Blend all ingredients until smooth & ENJOY

Blue Sky Smoothie Ingredients: 1 cup blueberries (frozen or fresh), a few black berries, big hand full of

spinach, 1 tlbs of almond butter, ½ squeezed lemon & 1 cup water.

Directions: Blend until smooth. Add ice if using fresh berries.

Bloody Mary Kaia Style Ingredients: 2 c. water, 1 cucumber, 1 handful of parsley, 1 handful of chad & kale,

3 tomatoes, sm handful of sprouts, ½ of squeezed lemon, Worchester sauce,

cayenne (optional).


Chocolate Mint Smoothie Ingredients: 1 c. almond milk, 2 Tbs. carob powder or raw coco powder, 2 c.

spinach, 1 banana, 10- 12 mint leaves & a cup of ice.

Directions: Blend all ingredients until smooth

Cool Mint Smoothie Ingredients: 1 c. water, 1 cup frozen blueberries (cost co), 2 c. strawberries, 1

handful of fresh mint leaves, 3 stalks celery & 1 banana.


Crazy for Coconut Ingredients: 2 c. coconut water or milk, 1 banana, 1 head of romaine, ½ cup raw

coconut & 1 c. frozen blue berries.


Hearty Raw Green Delight Smoothie Ingredients: 1 banana, ¼ cup rolled oats, 1 carrot, 1 cup ice, 2 cups Almond Milk, 1

bunch greens (kale, spinach, red dandelion or collard greens), optional 1 truvia or

stevia

Directions: Add to your blender, blend on high for 1 minute and enjoy

I Love my Greens Ingredients: 1 cup arugula, 1 apple (organic), sm. handful of blueberries, ½

cucumber, 1 cup water, 1 cups kale, 1 small hand full of collard green, 1 piece

ginger & ½ lemon. Truvia or stevia for taste.

Directions: Blend until smooth. Add ice if desired.

I’m Banana’s for you Ingredients: 1 c. almond milk, 1 banana, 3 stalks celery, 1 handful of greens, 4

Walnuts & one scoop of plant based protein.


Kaia Kocktail Ingredients: ½ lemon mixed with 8oz to 10oz of filtered water.

With a twist: pinch of cayenne, pinch of stevia or truvia. Drink as many as you desire.

Lean and Green Drink Ingredients: 1 cup spinach, 1 grapefruit (organic), 1 cucumber, 1/2 cup water 1 1/2

cups kale, 1 small hand full of collard green, 1 stock of celery & ½ lemon. Truvia or stevia for taste.

Directions: Blend in the spinach, grapefruit, cucumber and water. Add in the

veggies and continue blending until smooth. Add ice if desired.

Mango Tango Ingredients: 2 c. water, 1 banana, 1 mango, 1 handful of greens, 2 stalks celery.


Mean Green Smoothie Ingredients: 1 cup blueberries, 1 apple (organic) 1/2 cup water 1 1/2 cups kale, 1

cucumber, 1 cup of spinach, ½ lemon.

Directions: Blend in the blueberries, apple, and water. Add in the veggies and

continue blending until smooth.

Orange Julius Ingredients: 1 c. almond milk, 1 peeled orange, 2 c. kale or spinach, 1 banana & a

cup of ice.

Directions: Blend all ingredients until smooth

Purple Passion Ingredients: 2 c. water, 1 cucumber, 1 handful of parsley & 2 c. blue berries.


Pure Green Energy Ingredients: 1 cucumber, 1 handful of Dandelion, 2 c. kale or spinach, 1 handful of

parsley, 1 grapefruit, 1 apple & a cup of water.

Directions: Blend all green ingredients with water until smooth, add fruits, blend until

liquid.

Spring Slash Smoothie

Ingredients: 1 c. almond milk, 1 cup frozen blueberries (cost co), 3 stalks celery, 2

cups of spinach, 2 Walnuts & one scoop of plant based protein.

Directions: Blend all ingredients until smooth. This is a great after workout smoothie it

provides natural sugars, sodium from the celery and protein from the nuts, greens &

protein powder.

Smooth Move Ingredients: 1 cup blueberries (frozen), 1 apple (organic), 1 cup water, 1 cup

spinach, 1tbs of Psyllium Husk.

Directions: Blend in the blueberries, apple, and water. Add in the veggies & Psyllium

Husk and continue blending until smooth. Drink quickly;)

Strawberry Fields Ingredients: 1 c. almond milk, 1 banana, 1 c. Frozen organic strawberries, 1 handful

of greens.


Winter Workout Drink Ingredients: 1 c. almond milk, 1 cup frozen blueberries (cost co), 3 stalks celery, 1

banana, 6 Walnuts & one scoop of plant based protein.

Directions: Blend all ingredients until smooth. This is a great after workout smoothie it

provides natural sugars, sodium from the celery and protein from the nuts, greens &

protein powder.

ENTRÉE RECIPES:

Sesame Dressing

Ingredients: ¼ c. sesame oil, ¼ c. 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 & pepper to taste

Bok Choy Tempeh Tacos Ingredients: Tempeh filling: ½ c. vegetable broth, ¼ c. Bragg Liquid Aminos (or soy

sauce or tamari), 2 cloves garlic (minced), 1 Tablespoon balsamic vinegar, 1 tsp

liquid smoke, 1 tsp sriracha sauce (hot sauce), 2 tsp dried basil, 1 tsp cumin, ½ tsp

paprika, 1 8oz 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 sesame seeds, 8 corn tortillas or gluten free

tortillas or romaine lettuce.

Directions: Marinate Tempeh: combine all the liquid ingredients & spices in a sm

bowl, then add tempeh. Refrigerate & let marinate for 1 hour. Heat a large shallow

saucepan over med heat for 1 min. Add tempeh along with the marinade &

pepper, sauté for about 10 min until most liquid is gone (add veggie broth if it starts

sticking). Lower heat add bok choy & carrots. Continue to sauté until bok choy just

starts to wilt. Remove from heat & mix in the sesame seeds. Load up your taco shells.

Serve with homemade salsa & some avocado. Serves 6

Angela’s Black Bean Burgers Ingredients: 1 c. black beans, 3 cloves chopped garlic, ¼ finely chopped onions, 3

tbsp flax seed, 1 slice sprouted wheat bread (ground down), 1 tbsp chile pepper, 1

tbsp cumin, 1 tsp garlic pepper

Directions: Mash black bean in a bowl until they form a paste. Mix in garlic & onion.

After thoroughly mixed, add 1 tbsp flax seed with 3 tbsp of water (this is an egg

replacement). Slowly stir in spices. Add ground sprouted wheat to bind. Form 3

patties and place on aluminum foil into oven set at 350. Bake 10 min each side.

Arugula, Strawberry, & Sugar Snap Pea Salad Ingredients: 6-8 cups arugula, 1 cup strawberries, 1 ½ cups snap peas. Dressing:

1tbsp oil olive, 1 tbsp balsamic vinegar, 1 tbsp fresh lemon, ½ tbsp. water, salt &

pepper to taste, a handful of thinly sliced fresh basil, & mint leaves.

Directions: Dressing whisk all of the ingredients in a sm bowl. Add arugula,

strawberries, snap peas. Add dressing top with fresh basil & mint. Serves 4

Baba Ganoosh Ingredients: 1large eggplant, ¼ cup tahini, 2 gloves garlic, minced, ¼ cup fresh

lemon juice, 1pinch ground cumin (optional), salt to taste, 1 tbs chopped parsley, ¼

cup Kalamata olives. Directions: Wrap Eggplant in foil & bake at 350 degrees until

soft. Blend eggplant & remaining ingredients in food processor until smooth.

Baked Cauliflower Cuts Ingredients: 1 head of cauliflower, spray oil, sea salt & pepper.

Directions: preheat oven to 425 degrees. Cut cauliflower like a loaf of bread into ½

inch thick slices. Oil pan, arrange cauliflower & season to taste (optional cayenne or

hot sauce). Bake for 15 minutes turning once.

Becca’s Broccoli Salad Ingredients: 1 head broccoli florets, cut into bit size, ½ cup raisins, ¼ cup red onion,

fake bacon, 3 tbls white wine vinegar, 1 tbls brown rice syrup, ½ cup vegan

mayonnaise (low-fat vegenaise is what I use), ¼ cup sunflower seeds.

Directions: Crumble vegan bacon. In a large bowl, combine broccoli, onions &

raisins. In a medium bowl combine vegan mayo, vinegar & agave. Mix well & pour

over the broccoli mixture, toss until well coated. Refrigerate 2 hours.

Black Bean Chili: In the Crock Pot add black beans, kidney beans, corn, pinto beans, stewed tomatoes,

chili seasoning and lots of veggies. Cook on low for several hours.

Black Bean Lettuce Wraps Put 1cup black beans, cube ½ Avocado, slice 2 tomatoes & 1 cucumber & Grate 1

large carrot, ¼ cup cilantro, ½ lime & mix together. Place veggies & beans on a

Romaine leaf of lettuce. Add salsa & jalapenos for taste.

Black Bean Soup Ingredients: Make Beans (rinse & bring to boil, cover & simmer for 3 hours), Add

garlic chopped 1 head, 1 onion diced, 1 cup fennel chopped, Bok Choy 1 head

chopped

Directions: Cook beans with onions & garlic, chop & mix in veggies when bean are

close to done and serve. A GREAT fiber source.

Buffalo Kale Chips Ingredients: 1 large handfuls kale (de-stemmed & de-ribbed), cooking spray (as

needed), 1 to 3 tbls hot sauce, sea salt, pepper & chili powder.

Directions: Preheat oven to 350 degrees make sure kale is dry. Spread kale on

cookie sheet & lightly spray kale with cooking spray. Sprinkle kale with hot sauce &

lightly toss. Add salt, pepper & chili powder. Toss. Bake 15- 17 min, depending on

desired crispy-ness.

ASPARAGUS SOUP 1 bunch of asparagus, tips and end trimmed, ½ inch pieces, 2 TBL olive oil, 1 med

onion, 3 cups organic chicken broth, 1med potato, peeled and diced, ¼ tsp salt, ¼

tsp dill, black pepper, ½ cup coconut milk (or cream). Cook asparagus, onion in

olive oil. Add broth, potatoes, salt, dill and pepper. Boil and simmer,12 minutes.

Puree and stir in milk or cream. Serve with steamed asparagus tips on top.

CREAMY LEEK AND CARROT SOUP 1 leek, 2 tablespoons coconut oil, 4 cups of chopped carrots, 1 cup of cauliflower, cut into

florets, 1-1/2 quarts chicken or vegetable stock, fresh thyme

Directions: 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. 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 tablespoon 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)

SPRING PEA SOUP 10 oz. fresh or frozen raw peas,1 medium avocado, halved and pitted, flesh scooped

out,1 cup water,1 cup almond milk (unsweetened), 2 tablespoons lime juice, pinch

of sea salt, 1/2 teaspoon chili powder (optional)

Directions: In a blender or food processor, puree all

ingredients until smooth. To serve, drizzle with olive oil and

freshly ground black pepper.

Butternut Squash Soup Ingredients: Boil peeled & cubed butternut squash with vegetable broth. When soft

& mushy blend squash & broth in a blender until smooth. Put mixture back on stove

top & add coconut milk until creamy. Add sea salt, pepper, and cayenne pepper

to taste.

Directions: Preheat oven to 350 degrees make sure kale is dry. Spread kale on

cookie sheet & lightly spray kale with cooking spray. Sprinkle kale with hot sauce &

lightly toss. Add salt, pepper & chili powder. Toss. Bake 15- 17 min, depending on

desired crispy-ness.

Coconut Portabella Stir-Fry Ingredients: 1 Tbs. extra virgin olive oil, 2 tbs. water, 1 large carrot(chopped), ½

yellow bell pepper (thinly sliced), ½ red bell pepper (thinly sliced), 1 zucchini(thinly

sliced), 5oz. portabella mushrooms (thickly sliced), 1/2 cup shredded coconut, 1 red

onion (thickly sliced),1 tbs. soy sauce, sea salt & pepper to taste, 1 tsp. toasted

sesame seeds (optional)

Directions: Heat oil & add water for 1 minute. Add veggies & sauté over high heat

until softened (7-10min), stir frequently. Turn down heat & add coconut, soy sauce &

Tabasco sauce; stir well & season to taste. Transfer to serving dish, sprinkle sesame

seeds & serve over quinoa or wild rice (Balance Plan)

Cucumber Avocado Rolls Ingredients: 1 ripe avocado, 1 fresh lemon, 1 cucumber, 2tbs. chopped mint, 2tbs

fresh dill, 1 cup fresh spinach, sea salt & pepper to taste. Wrap- Sprouted wheat

tortilla (balance, strength) Romaine lettuce wrap (Kaia)

Directions: Mix avocado, lemon, mint, dill & salt & pepper. Spread 2 tbs. on tortilla or

romaine lettuce, layer thin slices of cucumber & spinach. 6 servings

Cucumber Pesto Salad Ingredients: ½ clove garlic, chopped, ½ cucumber, grated, 4 cups mixed greens, 3

tbsp Nutritional Yeast, 2 tbsp pine nuts, ½ lemon, juiced

Directions: Chop, mix and serve. A GREAT immune booster.

Crush the Craving Veggie Wraps (Serves 2 - 3)

Ingredients: 1 bunch chives, ½ head cauliflower, ¼ avocado, 1 cup Lentil beans,

handful of chopped cilantro, 1 diced tomato, picnic of sea salt & lemon juice. Your

favorite tortilla…Romaine lettuce, red leaf or green leaf

Directions: Take the avocado, chives, cilantro and cauliflower and chop like mad.

Add the lentils, tomato and seasoning. Scoop mixture into lettuce leaves. Wrap it up

and chow down!

Egg Salad or Eggless Salad Ingredients: 12 ounces extra-firm tofu or 6 egg whites, 1 tbsp soy sauce or braggs, 1

whole celery stalks, minced, 1 ¼ tbsp. nutritional yeast (optional), 1 ½ tbsp. Dijon

mustard, 2 minced dill pickles, ½ tsp turmeric (optional), ¼ tsp curry powder, ¼ tsp

garlic powder, ¼ tsp onion powder, 2 tbsp vegan mayo (fat-free), sea salt & pepper

to taste. Directions: Boil eggs, peal & remove yoke, or crumble tofu into a large

mixing bowl. Add remaining ingredients & stir until well combined. I use fat-free

mayo from nasoya or low fat veganaise.

Easy Cucumber Salad Ingredients: 1 cucumber, thinly sliced, ½ cup fresh dill, 1 tbsp olive oil, 1tbsp fresh

lemon juice, sea salt & pepper to taste.

Directions: place all ingredients in a bowl; toss

Fennel Salad Ingredients: 2 bulbs chopped, slivered almonds or pecans, green onions, fresh

cranberries, lemon, sea salt & pepper

Directions: place all ingredients in a bowl; toss

French Onion Soup Ingredients: Veggie broth 6 cups, 4 chopped onion, 1 tbsp olive oil, 1 tsp sea salt, 2

tbsp Brags/ soy sauce

Directions: Cook over medium heat for 20 minutes and serve.

Fresh Fruit & Fiber Cereal Put 1cup high fiber cereal (no sugar), add ½ cup blueberries, black berries or/&

raspberries, 1 cup of Almond Milk. Add Truvia or stevia for taste.

Fresh Fruit & Quinoa Cereal Put 1cup quinoa and 2 cups water into a pot and bring to a boil. Stir, reduce heat,

and cover. Simmer on low heat for about 20 min. or until all the water is absorbed. .

In a bowl add ½ cup blueberries, black berries or/& raspberries, 1 cup of Almond

Milk and top with the hot quinoa. Add Truvia or Stevia for taste.

Garbanzo Bean Salad Ingredients: Mix drained cooked garbanzos, veggies, 1tbs EVOO=extra virgin olive

oil, 1 lemon & sea salt & pepper to taste. .

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 Agava Ketup)

Green Beans & Coconut Ingredients: 1 pound of green beans cut, 1 tbs of coconut milk, 1 tbs of dried

coconut, 1-2 red chilies chopped, 2 cloves of garlic chopped, ½ tsp cumin, ½ tsp

fresh ginger chopped, 1 tsp your favorite herb, 3 tbs olive oil, salt, pepper &

cayenne to taste.

Directions: Sauté in 2 tbls olive oil, beans, garlic, chilies, cumin, & ginger. Add

coconut milk & flakes cook a few more minutes. Finally add herbs, salt, pepper &

cayenne.

Grilled Squash & Protein with Arugula

Ingredients: 2 med squash, 4 tbls olive oil, 3 roasted red bell peppers, 1 cup black

beans, ½ cup wild rice, 3 tbls balsamic vinegar, 1tsp Dijon mustard, ¼ tsp sea salt, ¼

tsp pepper, ¼ cup finely diced shallots, 5 oz arugula, 2 tbs chopped parsley.

Directions: Spray pan & grill protein, red bell peppers & squash, season with salt &

pepper to taste. Whisk remaining olive oil, vinegar, mustard, salt & pepper. Pour

over squash, protein & peppers. Add shallots & toss. Add arugula & toss. Garnish

with parsley. Serves 8

Huevos Rancheros Ingredients: 2 scrambled eggs or tempeh, serve over a bed of warmed pinto

beans, topped with salsa & 2 sm slices of avocado.

Hummus Ingredients: 1 ½ cups of chickpeas, 2 tops thin, 1 tsp sea salt, 2 lemons, juiced, 4

clove garlic, chopped, 1 cup filtered water, 1 pinch paprika

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

I’m Nuts for Quinoa Breakfast Ingredients: 1 cup red quinoa, 2 cups water, 1 orange, ½ tsp pumpkin pie spice, 1/3

cup dates, 1/3 cup blueberries, 1/3 cup nuts (almonds & walnuts)

Directions: Rinse quinoa, place in pan with water & bring to a boil. Add juice of

orange, a bit of orange peel & pumpkin pie spice. Cover & simmer for about 20min,

stir occasionally. When quinoa has almost absorbed all the water, add dates, cook

until quinoa is soft. Remove from heat add chopped nuts. (save leftovers for a

later snack)

Kaia Omelet, Tofu Scram or Black Bean Scram Kaia Omelet: 3 egg with one yolk, spinach, broccoli, tomatoes, celery, basil, cilantro,

garlic

Tofu Scram: organic firm tofu or black beans, unlimited greens, any non-starchy

veggies and salsa.

Kaia Parfait: Plain Yogurt (try coconut yogurt!) with ½ high fiber cereal, ½ cup of berries & a sprinkle

of Stevia

Kaia Killer Salad Ingredients: 4 cups mixed greens, ¼ cup shredded coconut, ½ cucumber

shredded, red bell pepper diced, ¼ onion, 1 cup chickpeas, basil, 1 tomato, celery

diced, ½ cup broccoli chopped, 1 carrot shredded, ¼ cup nutritional yeast, ½

mango. Dressing: 1 tbsp flax oil or olive oil, lemon, pepper & sea salt to taste.

Directions: Chop, mix and serve. Fiber…Fiber…Fiber!

Kaia Club Sandwich Ingredients: Fake bacon, fake turkey slices, ¼ avocado, romaine lettuce, tomato,

sprouts, & Vegenaise (fake mayo).

Directions: Use romaine lettuce for your bread, add all sandwich topping & enjoy.

You can find fake bacon & turkey at Trader Joes, Raleys and most grocery stores in

the health food section.

Kale or Romaine Quinoa Wrap Put 1cup quinoa and 2 cups water into a pot and bring to a boil. Stir, reduce heat,

and cover. Simmer on low heat for about 20 min. or until all the water is absorbed.

Meanwhile, Cube ½ Avocado, slice 2 tomatoes & 1 cucumber & Grate 1 large

carrot & mix together. Place veggies & a scoop of quinoa on a leaf of kale or large

Romaine lettus. Drizzle Apple cider vinegar, Flax oil, sea salt & pepper for taste.

Kalamata Moroccan Salad Ingredients: 1 head of romaine (chopped), ¼ tsp cayenne, 1 tsp paprika, ½ tsp

chopped garlic, 1 ½tlbs olive oil, 1tbls lemon juice, 1tbls balsamic vinegar, sea salt &

pepper to taste, 2 large oranges (segmented), ½ cup parsley (chopped), 18

kalamata olives (chopped) Directions: Whisk all ingredients together except lettuce, parsley, olives & oranges.

Season dressing to taste. Add remaining ingredients. Serves 4

Lean & Green Salad Ingredients: 4 cups mixed greens, ½ cucumber, red bell pepper, ¼ onion, 4

mushrooms, basil, 1 tomato, celery diced, ½ cup broccoli chopped, & ½ cup lentils.

Dressing: 1 tbsp flax oil or Udo’s oil, lemon, pepper & sea salt to taste.

Directions: Chop, mix and serve. Fiber…Fiber…Fiber!

Lentil Stew Ingredients: ½ tsp. garlic powder, ½ tsp. paprika, ½ tsp. sea salt, ¼ tsp. ground

cumin, ¼ tsp dried oregano, ½ tsp. dried basil, 1 tbls. EVOO=extra virgin olive oil, 2

chopped cloves of garlic, 2 chopped onions, 2 diced celery stalks, 1 sliced carrot, 1

sweet potato cut into chunks, low sodium soy sauce or braggs, 5 cups vegetable

broth, 3 tomatoes cut into chunks, 1 ½ cups brown lentils.

Directions: Combine all seasoning in a small bowl. Heat the oil in a large soup pot

over med heat, add garlic, onion, celery, carrot & 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 & simmer

covered for 30 minutes. Add remaining seasoning mixture, and cook for 20 min

longer or until lentils are soft. Serves 6

Mango Avocado Salad Ingredients: 2 ripe mangos, peeled & chopped, 1 avocado, peeled, pitted &

chopped, 1 tbs lime juice, 1 tbs olive oil, 1 tbs cilantro leaves, 1 tbs sesame seeds

Directions: After you have the mangoes and avo chopped, simply mix all

ingredients together & sever over a bed of lettuce. 4 serving

Mashed Sweet Potatoes

Ingredients: 6 sweet potatoes, 2 cups of coconut milk, 2 tbs olive oil, 1 tbs curry

power, ½ tbs sea salt & pinch of pepper.

Directions: Wash & chop sweet potatoes, boil for about 20 min. Drain, mash & add

all ingredients.

Mexican Bean Dip Ingredients: 1 cup pinto beans, 1 garlic clove minced, ½ cup onion miced, ¾ tsp.

salt, black pepper & crushed red hot pepper to taste, ¼ tsp. ground cumin, dry

mustard, dried basil.

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

Miso Soup

Ingredients: 2 cups of filtered water, 1 med scallion, finely chopped, 2 tbsp brown

rice miso paste & 1 cup of organic firm tofu, diced.

Directions: In a pot, heat water over medium heat; add above ingredients & stir.

You can also buy miso packets at your local health food store or Raleys.

New Gazpacho Ingredients: 6 ripe tomatoes (chopped), 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 fresh squeezed lemon, sea salt & pepper to

taste, 6 or more drops of Tabasco sauce to taste & 4 cups of tomato juice.

Directions: Chop, mix and serve. A GREAT immune booster.

Oriental Chicken-less Salad Ingredients: Big handful of spinach, shredded carrots, 8 chopped almonds, red

onion, fresh garlic, cubed firm tofu, tsp sesame seeds, braggs or low sodium soy

sauce & 1tbls sesame oil. Pinch of sea salt & pepper.

Directions: Mix all veggies & tofu add dressing for taste.

Pinto Beans Ingredients: Soak beans overnight in water. Rinse beans, cover with water, and

cook 2-3 hours until soft. Drain excess water, add oregano, sea salt & pepper.

Refrigerate in an easily accessible container.

Protein Breakfast Burrito Ingredients: 2 cloves of garlic (diced), ½ onion, ¼ block of tofu (cubed), ½ cup

black beans, 1 tomato,1 stalk collard green (chopped), ½ tbs olive oil, tamari or

braggs, red chili flakes, cumin, oregano & basil. One high fiber whole wheat tortilla

or romaine lettuce leaf.

Directions: Heat sauté pan over med –low heat add olive oil & garlic. When garlic

softens add tofu, beans & 1tsp tamari, stir. Add oregano, cumin & chili flake to taste.

Add chopped collard greens & stir the contents until green wilt. Put in tortilla top

with cilantro & salsa.

Protein Bowl Ingredients: Quinoa, greens and black beans; topped with cilantro, shredded

carrots, cabbage, and ¼ avocados and salsa. (add tofu or tempeh)

Protein Punch Salad

Ingredients: ½ cup corn, ½ cup garden peas, 1 can ckickpeas, 1 cup soy beans, 1

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 tsps olive oil, 6 tsp braggs

or tamari, 4 cloves garlic (minced), 4 tsp sesame oil, 2 tsp balsamic vinegar,

seasoning & sea salt & pepper taste. Cook quinoa on the side at add to salad.

Directions: Boil corn, peas, chickpeas, soy beans & kidney beans until tender &

warmed. Steam the carrots & broccoli until tender. Add to a large bowl. Dressing:

add olive oil, soy sauce, garlic, sesame oil, vinegar & spices…mix. Pour over salad,

serve over a bed of quinoa. Servings 4

Quinoa Salad with Roasted Vegetables Quinoa is a complete protein and cooks really quickly. This recipe can be made with whatever vegetables

are on hand or in season. Have fun experimenting!

Ingredients: 1 cup quinoa(prepare), 2 sm zucchinis, chopped, 1 med carrot,

chopped, 1sm red onion, chopped, 1tbs EVOO, sea salt & pepper to taste, 2sm

yellow squash, chopped, 1 fresh lemon, juiced

Directions: Roast chopped veggies in the oven at 300F until tender. Prepare quinoa.

Toss everything together in a large serving dish. Serve warm 2-3 serving

Quinoa and Greens Put 1cup quinoa and 2 cups water into a pot and bring to a boil. Stir, reduce heat,

and cover. Simmer on low heat for about 20 min. or until all the water is absorbed.

Meanwhile, chop up some tender greens, like spinach, kale, arugula or mixed baby

greens. Use a big handful of greens per plate. Spread the chopped greens on the

plate and top with the hot quinoa. Serve the quinoa and greens with a salad.

Quinoa & Grilled Veggies Ingredients: One serving of Quinoa, zucchini, tomatoes, sundried tomatoes,

mushrooms, yellow bell pepper, garlic, fresh parsley, fresh basil, ¼ cup pine nuts,

braggs, lemon, pinch of sea salt & pepper.

Directions: Put 1cup quinoa and 2 cups water into a pot and bring to a boil. Stir,

reduce heat, and cover. Simmer on low heat for about 20 min. or until all the water

is absorbed. Use one cup of warm quinoa. Dice all veggies, soak sundried

tomatoes, chop like mad the garlic, parsley & basil. Add braggs, lemon juice &

herbs for taste.

Ratatouille Ingredients: 5 tomatoes dices, 1 zucchini sliced, 1 eggplant sliced, 1 green bell

pepper diced, 1 onion chopped, 2 cloves of garlic chopped, 3 tbls of virgin olive oil,

sea salt & pepper to taste, 1 cup of water.

Directions: Sauté in olive oil, garlic & onions. Add Eggplant, zucchini & bell pepper

for 8minutes. Add tomatoes, basil, water, salt & pepper cook just a few more

minutes until veggies are cooked but not too soft.

Raw Spaghetti (Serves 2 - 3)

To make pasta with zucchinis, you can use a spiral vegetable slicer, or a simple

vegetable peeler does the trick just fine.

Ingredients: Pasta- 2- 3 medium zucchinis and one carrot

Directions: To make the spaghetti ―noodles, cut the zucchinis big enough so that

they fit the space in the Saladacco (or use your peeler). Usually, a zucchini will need

to be cut in 3 parts. Read on to find out how to make the sauce!

Tomato Sauce Ingredients:

2 cups tomatoes

1 Tbsp. lime juice

6 mushrooms

1/2 cup fresh basil

1/2 cup sundried tomatoes, soaked in advance

1 tsp. Italian herbs*

1/3 clove garlic (optional)

Directions:

Make sure that you’ve soaked the dried tomatoes at least 45 to 60 minutes in

advance. If you have a blender or other powerful blender, this step is optional. If

you’re in a hurry, you can always soak them for 5 minutes in boiling water, and that

does the job. (Just bring the water to boil — don’t keep it boiling). Blend all

ingredients together until you’ve reached a thick, tomato sauce consistency. If the

sauce is too thin, add more dried tomatoes. If it is too thick, add fresh tomatoes. Note: *This is a mixture of dried thyme, basil and rosemary, available in the herb section of the

health food store or supermarket. Make sure it is salt-free.

Salsa 4 tomatoes chopped, ½ onion diced, 1 tbsp cilantro minced, 2 tbsp lime juice, 1 tsp

jalapeno seeded & minced, ½ tsp garlic minced, ½ tsp sea salt, ¼ pepper, ¼ chili

powder & a pinch of cayenne pepper.

Directions: Mix together and serve. Sweet & simple

Sautéed Vegetables Ingredients: Group 1: Cauliflower, Celery, carrots, broccoli, cabbage, eggplant,

winter squash, asparagus (if thick). Group 2: Mushrooms, peppers, zucchini, summer

squash. Group 3: Greens- spinach, chard, kale etc. scallions, bean sprouts. spray oil,

sea salt & pepper. Optional: chopped nuts, tofu or tempe, rice noodles, sesame

seeds and water chestnuts.

Directions: preheat the wok, add a little olive oil or oil spray. Add group 1 until

partially done, then group 2 until everything is almost done & then add group 3 right

at the end.

Spaghetti Squash or Tofu Noddle’s & Marinated Tomato

Sauce Ingredients: 3 large tomatos, 3 tbs. olive oil, ½ tsp sea salt, pepper to taste, 12-15

leaves basil, 1 clove garlic minced, one sautéed onion. Spaghetti Squash or Tofu

Noddle’s only 25 calories & no carbs (Kaia)(Raley’s or Whole Foods)

Directions: Mix all ingredients in a bowl let stand 1hour before cooking. Drain tofu

noddle’s and cook. Cook Marinated Tomato Sauce to hot noodle’s & serve.

Savory Split Pea Soup Ingredients: 1 tbs olive oil, 2 cloves garlic (diced), 1 onion (diced), 3 stalks celery

(diced), 1 tbs dried parsley, pinch rosemary, 1 tbs vegan bouillon mix, 2 cups dry

green split peas, 1 bay leaf, sea salt & pepper to taste.

Directions: In a lrg pot, add olive oil & fry the vegetables on med-high heat until

softened. Stir in the parsley & rosemary. Add water fill ½” from the top. Set the heat

to high, dissolve bouillon & add split peas, bay leaf, salt & pepper. Bring to boil, turn

heat to medium, cover, stirring occasionally. Cook 1 hour, stir well and sever.

Balance & Strength add a piece of sprouted wheat toast

Spicy Lentils & Wild Rice Ingredients: ¾ cup red lentils, ¼ cup brown lentils, 1 cup wild rice, salt for taste, 1 tbls

chilli powder, 600 ml of water of veggie stock, 2 tomatoes & a handful of parsley

Directions: Allow red lentils to soak for one hour or overnight. Cook the rice

separately, put to the side. Combine the remaining ingredients in a pot bringing to

a boil, and then sipper 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

& stir well. Season with sea salt add fresh tomatoes, parsley & place on a bed of

greens.

Spicy Lentil Sloppy Joes Ingredients: 1 cup lentils, 4 cups water, 2 onions, cooking spray, 1 cup tomatoes

(chopped), 2 splashes apple cider vinegar, 2 tbs mustard, hot sauce or cayenne, 2

cloves garlic (minced), pinch of ground sage, pinch of cumin, pinch of onion

powder, handful fresh basil, dash turmeric, sea salt & pepper to taste, 1 cup tomato

sauce. Bun use low cal, high fiber sprouted wheat.

Directions: Boil lentils w/ water, cover until soft. Spray pan, fry onion, add tomatoes

for 5 min. Add all ingredients to pan except for tomato sauce & buns;) Stir in lentils.

Add your tomato sauce, turn heat on med for 10 min, stir often. Serve hot on bun.

Spinach Hummus Ingredients: 1 clove garlic, minced, 2-3 cups spinach, ½ lemon juiced, 2 tbls raw

tahini, 1 cup garbanzo beans, salt & pepper for taste

Directions: place garlic, garbanzo beans & Spinach in food processor until minced

finely. Add lemon juice & tahini & blend until the consistency of hummus

Split Pea Soup Ingredients: 1 tbs EVOO, 1 onion chopped, 1 bay leaf, 3 cloves garlic minced, 2

cups dried split peas, ½ cup barley, 1 ½ tsp sea salt, 7 ½ cups water, 3 carrots

chopped, 3 stalks celery chopped, 3 organic potatoes diced, ½ cup parsley, ½ tsp

dried basil, ½ tsp dried thyme, ½ tsp black pepper

Directions: In a large pot over med high heat, sauté the oil, onion, bay leaf & garlic

for 5 min. Add the peas, barley, salt & water. Bring water to a boil reduce heat to

low. Simmer for 2 hours stirring occasionally. Add carrots, celery, potatos, parsley,

basil, thyme & pepper. Simmer another hour, or until the peas & veggies are tender.

6 serving

Steamed Veggies & Marinara or Brown Rice

Ingredients: Lightly steam broccoli, onion, zucchini, carrots, jalapeno pepper, red

bell pepper, kale, & 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 & sea salt to taste.

Directions: Blend, heat & pour over veggies.

Stir Fried Greens & Almonds Ingredients: 1 head of Broccoli, 1 onion, 5oz young beans, 1 cup of mixed veggies

(cauliflower, carrots, sweet peas, spinach), 1 clove of chopped garlic, 3 tbls olive

oil, 1 lemon juiced, ½ tsp. oregano & cumin, handful of chopped almonds, salt &

pepper to taste.

Directions: Sauté in 2 tbls olive oil, garlic & onions. Add beans, broccoli, & veggies.

For a few more minutes until veggies are cooked but not too soft. In a small bowl

add 1tbs of olive oil, lemon, herbs, salt & pepper. Pour over veggies & add almonds.

Stuffed Tomatoes Ingredients: 2 tomatoes, 4oz of fresh spinach, 2oz eggplant, ½ zucchini, ½ onion, 1

clove garlic chopped, 1tbs olive oil, sea salt & pinch of pepper.

Directions: Dice spinach, eggplant, zucchini, onion & garlic. Add olive oil & salt &

pepper, mix. Cut stem off tomatoes & scoop out pulp (leave skin). Scoop in veggie

mix. Place in pan with a lid & 1/3 cup of water, bake in preheated oven 350

degrees for 20 minutes.

Sweet & Spicy Noodles Ingredients: 2 large zucchini or yellow squash, made into long thin strips with a

veggie peeler, 2 tbs almond butter, 2 tbs wheat-free tamari or soy sauce, 1 sm

handful of basil leaves, minced, 2tsp curry powder, 1 tbs minced rosemary or 1tsp

dried, sea salt & pepper to taste. Optional- olives, capers, pine nuts, different

veggies & herbs & fresh mushrooms.

Directions: Combine all ingredients together in a large bowl & serve. 2 servings

Taco Salad Ingredients: 1 cup fresh corn, ½ cucumber shredded, ½ cup sugar snap peas, ½

cup thinly sliced onion, 1 cup of dice tomatoes, 1 cup black beans, sprouts &1

carrot shredded

Nacho Cheese: 1 ½ cups water, 1 cup nutritional yeast flakes, ½ cup sunflower

seeds, 1 tbsp apple cider vinegar, 1 tbsp flax or olive oil, 1 tsp paprika, ¼ tsp

cayenne pepper, ¼ tsp sea salt.

Directions: Chop and mix salad, pour over chopped romaine lettuce. Nacho

Cheese: Mix all ingredients in a bowl. Heat in a pan over low heat. Stir for 3 to 5

minutes until sauce thickens. Pour over salad & add salsa for taste.

Thai Noodles Ingredients: 1 package firm tofu, 1 cup water, ¼ cup soy sauce, 8oz rice noodles.

Sauce: 3 cloves garlic, minced, 1tbsp fresh ginger, ¼ cup water, ¼ cup soynut

butter or organic peanut butter, 3tbsp. soy sauce, 3tbsp. vinegar, 1 tbsp sesame oil.

Garnish: ¼ cup chopped peanuts, ¼ cup cilantro leaves, 1 lime

Directions: Cut tofu into ¼ slices & marinate in 1 c.water & ¼ c. soy sauce for 10

minutes. Transfer to baking sheet & bake 25min at 400, turning once. Tear cooled

tofu into bite size pieces. Add garlic, ginger, water, soynut butter, soy sauce,

vinegar, & oil to food processor & blend. Cook noodles. Transfer noodles to serving

bowl, top with sauce & tofu. Garnish with cilantro, peanuts & squeeze lime over

noodles. Severs 8

Toasted Quinoa with Kale Ingredients: 1 cup of quinoa, 2Tbs. extra virgin olive oil, 1 ¾ c water, 2 minced garlic

cloves, 4 cups chopped Kale, 2 tomatoes, 1tbs fresh lemon juice, 1/3 cups toasted

pine nuts (balance level), ½ tsp sea salt. Directions: Dry-toast 1cup quinoa in a

skillet, stirring until golden about 6 minutes. Saucepan; add ½ tsp sea salt, 1 tbs olive

oil & 1 ¾ cups boiling water. Reduce heat to low, cover, & simmer 20 minutes. Let

stand 5min; In a skillet over med high heat, add 1tbs olive oil, 2 minced garlic; sauté

30sec. Add 4 cups chopped kale; sauté until deep green & tender 3-4 min. Stir in

quinoa, 1tds lemon juice, salt & pepper to taste. Severs 4-6

Tofu Chow Mein Ingredients: 2 cups cabbage, chopped, 2 cups onions, sliced, sesame or almond

oil, 1lb. tofu, diced, 2 cups peas, 2 cups mushrooms, sliced, 1 tbsp. arrowroot

powder, 1 tbsp Bragg’s or low salt soy sauce, 1tsp. oriental seasonings, 1 can water

chestnuts, 2 cups mug bean sprouts,

Directions: Saute the cabbage & onions in 1 tsp of sesame or almond oil. Cook med

heat 5 min & then add tofu, peas & mushrooms. In a bowl, mix the arrowroot

powder and the Bragg’s or soy sauce with 3tlbs of liquid from the cooking

mushrooms. Add this mixture, the seasonings, water chestnuts, & the bean sprouts to

the sauté mixture & mix well. Cook for 3 more minutes.

Tofu Scram or Black Bean Scram

1cup organic firm tofu or black beans, unlimited greens, any non-starchy veggies

and salsa. Tomato, Basil & Hummus Sandwich Ingredients: Romaine lettuce for bread, high fiber tortilla, or sprouted whole wheat

bread, several slices of tomatoes, fresh basil leaves, tbls of hummus (see recipe),

fresh ground pepper & sea salt to taste

Directions: Tasty & simple! Spread hummus on your choice of bread, add

tomatoes, basil & pepper.

Wild Rice & Alkalizing Greens Ingredients: 1 cup of Wild Rice, 1 cup Bok Choy, 1 cup Broccoli, 2 carrots, 1 cup of

bean sprouts, ½ cup of veggie broth, 1 chili, 1 fresh lime, sm handful of cilantro, basil

& sea salt to taste.

Directions: Chop veggies & steam/fry them in the veggie broth (leaving them

crunchy). Finely chop the chili, cilantro & lime for dressing. Place rice on a plate,

add veggies, dressing and serve. This will be a great alkalizing meal.

Veggie Stir-fry

Ingredients: Firm tofu, all colors of bell pepper, onion, garlic, carrots, bok choy &

mushrooms & basil.

Directions: Use light spray or sesame oil add tofu, veggies & seasoning.

Veggie Fajitas Ingredients: Fake chicken strips, all colors of bell peppers, onions, garlic, mushrooms

& a handful of spinach.

Directions: Sautee all veggies & fake chicken strips add fresh salsa.

Very Berry Cereal Ingredients: 1 cup frozen blueberries, a few black berries, raspberries, 2 Tlbs of

running food (or milled chia seed)

Directions: Add milk to berries & chia seeds.

Very Veggie Soup Ingredients: 1 cup of cooked beans, all colors of bell pepper, 1 tomato, 1 onion, 1

garlic, 3 carrots, 2c. bok choy, 2 cups spinach, 3 stacks celery diced, parsley,

zucchini & mushrooms & basil. 4 cups of vegetable broth & 1 tbsp Bragg’s or low salt soy sauce

Directions: Add beans, veggies & seasoning to veggie broth and cook till veggies

are lightly cooked.

Zesty Breakfast Burrito Ingredients: 1 small sprouted wheat tortilla, gluten free tortilla or romaine leaf wrap,

three egg whites, a handful of spinach & Salsa to taste.

Directions: Scramble egg whites with 2 tbs of almond milk, add spinach & salsa.

Wrap in tortilla or in a Kale leaf wrap.

Other suggestions…. Herbal tea, or tea black with 40 cal Almond Milk (Trader Joe’s)

Breakfast: Option 1: Smoothie: ½ cup of Blueberries, blackberries or strawberries mixed with water,

a pinch on Stevia. (optional) 1 scoop of protein powder, 1 scoop of greens, 1 scoop of

fiber supplement

Option 2: 2 Egg whites or Tofu with unlimited greens, and any non-starchy veggie

Lunch: One big handful of organic lettuce, deck of card size protein, and two handfuls of

veggies. You choose: tomato, cucumber, celery, broccoli, kale, mushrooms etc... Non-

starchy

Dressing: 2 Tbs. of olive oil, 1 lemon, light sea salt and pepper.

Snack, 2 a day: Apple and cinnamon, small grape fruit or 6 strawberries

Dinner: Option 1: 2 cups of steamed veggies and Protein, 1 cup legumes

Option 2: Above lunch salad

Tea: Herbal Tea w/stevia (optional)

Watch your portions

Kaia Kocktail

Tea (black, herbal, almond milk)

Breakfast: (Also see Nutritional Meal Suggestions)

Kaia Smoothie (see above)

Kaia Omelet: 3 egg with one yolk, spinach, broccoli, tomatoes, celery, basil, cilantro,

garlic

Fiber NOW: 1 cup of high fiber cereal and 1 cup of Almond milk

Tofu Scram: Tofu, salsa, basil, lots of veggies

Kaia Parfait: Plain Yogurt with ½ high fiber cereal, and ½ cup of berries

Lunch: (Also See Meal Suggestions)

Big handful of organic lettuce, lots of veggies and one palm size of organic protein.

Cup of low sodium soup w/protein and fresh spinach

Snack: Small apple, small grapefruit, celery, cucumbers with peppers, hardboiled egg,

edamame vegetables

Dinner: (Also See Meal Suggestions)

Big Salad (see above)

Steamed Veggie with protein

½ cup of Quinoa, veggies, and protein

Homemade soup: Veggie or Chicken

Five Bean soup

Chili: Veggie or turkey

Veggie burrito: Low carb tortilla, or corn tortilla, black beans, grilled veggies, salsa,

lettuce, tomatoes, and protein.

After Dinner: Hot Herbal Tea or Kaia Kocktail with a twist

The Kaia Kombat Nutrition Plan www.kaiafit.com

Disclaimer and Copyright

The responsibility for the consequences of your use of any suggestion or procedure described hereafter lies not with the authors, publisher or distributors of this book. This book is not intended as medical or health advice. We recommend consulting with a licensed health professional before changing your diet or starting an exercise program. Except for personal use, no part of this publication may be reproduced or distributed, in any form or by any means, electronic, mechanical, photocopying, or otherwise, without prior written permission from the publisher. If you enjoy the information in this program, Kaia would like to encourage you to show your support by sharing your testimonial with us, sharing our website with your friends and family, signing up to our free newsletter, or supporting our continued work by considering our other programs and products.

Copyright © 2011 by Kaia F.I.T. Inc. All rights reserved.

Published by: Kaia F.I.T.

www.kaiafit.com

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