The Kaia Winter Cookbook - files.ctctcdn.comfiles.ctctcdn.com/1ccd04b4201/8a95b82d-2451-46f8-a... · * We recommend vegan ‘Vega’ when a using plant-based protein * Each smoothie

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The Kaia Winter Cookbook

You are heading into the first 6 weeks of Brik! 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 and add what you need to be healthy and happy. 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.

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TABLE OF CONTENTS

New Seasonal Smoothies …………………………………………………… 3 - 5

SMOOTHIES & JUICES .............................................................. 6 - 11

New Seasonal Breakfast Recipes ……………………………………….12 - 13

BREAKFAST RECIPES ……………………………………………………….14 – 16

New Seasonal Salad Recipes ……………………………………………. 17 - 19

SALAD RECIPES ..................................................................... 19 – 27

New Seasonal Soup Recipes ……………………………………………. 27 - 30

SOUP RECIPES ...................................................................... 30 – 36

New Seasonal Entrée Recipes …………………………………………. 36 - 38

ENTRÉE RECIPES .................................................................... 38 - 55

CHIPS, DIPS, & DRESSINGS ................................................... 55 - 58

ENDURANCE FUELS ........................................................................ 59

New Seasonal Sides & Sweets …………………………………………………60

SIDES & SWEETS .................................................................... 61 - 62

OTHER SUGGESTIONS ............................................................ 62 - 63

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SMOOTHIES & JUICES...

TIPS: * Use a blender to make all smoothies

* Blend all green ingredients with water/milk first, then add fruits and continue

blending until smooth and creamy

* We recommend using frozen, organic blueberries (Costco)

* When using fresh fruit, (rather than frozen), add 1 cup of ice to smoothies

* We recommend vegan ‘Vega’ when a using plant-based protein

* Each smoothie recipe makes 1 serving

New recipes are highlighted in blue

Kaia level nutrition plan

Only non-gluten grains

Low sugar fruits (berries, apples, grapefruit)

Detox week one green smoothie a day, a big salad and soup for dinner

New Seasonal Smoothie Recipes

Cranberry Spice Winter Delight Calories: 190 Fiber: 7.2g

1 cup nut milk

1 cup water

1/2 banana 50

1 cup fresh or frozen cranberries

1/8 tsp cinnamon

Pinch nutmeg

1 tsp Maca powder

1 scoop of plant-based protein (optional calories not added)

1 cup spinach

½ cup ice (optional)

Blend and enjoy

Creamy Coconut Chia Delight Calories: 560 Fiber: 14g

1 banana

4 dates

2 cups almond milk

2 Tbs. Chia seeds

1 Tbs. Hemp seeds

1 tsp. Cocoa powder

½ cup ice 1/2 tsp cinnamon

Dash nutmeg, ginger powder

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1 scoop vanilla plant based protein

Blend and enjoy

Hot Spiced Carob Delight Calories: 137 Fiber: 1g Sugar: 9g

1 (1-inch) piece ginger, peeled and halved

3 tablespoons carob powder

2 cups almond milk

1 packet stevia

1 pinch ground cinnamon

1 pinch ground cardamom

Bring 2 cups water and ginger to a low simmer in a small pot. Cover and simmer for 5

minutes over low heat. Remove and discard ginger. Add carob powder and stir until blended

completely. Add milk and stevia and heat until hot but not boiling. Pour hot spiced carob

into mugs and sprinkle with cinnamon and cardamom.

Immune Builder Calories: 350 Fiber: 17g

2 fresh squeezed oranges

1/2 cup kale

1/2 banana

1 apple

½ cup ice

1 Tbs. Hemp seeds

Blend and enjoy

Pear-a-licious Green Smoothie Calories: 340 Fiber: 17g

2 kale leaves

1 cups spinach

2 celery stocks

2 carrots

1 small piece of fresh ginger

1 pear

1 tsp. Hemp and Chia seeds (optional)

1 cup nut milk

1 cup water

½ cup ice (optional)

Blend and enjoy

Santa’s Smoothie Calories: 340 Fiber: 13g

1 cup frozen strawberries

½ cup raspberries

2 cups nut milk

¼ cup raw coconut

½ cup ice

1 tsp peppermint extract

Optional (1/4 cup oats, protein powder, ½ cup coconut yogurt)

Dash nutmeg

Blend and enjoy

Spiced Apple Almond Smoothie Calories: 310 Fiber: 48.5 Sugar: 19g

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1 cup unsweetened almond milk

1 apple

1 teaspoon cinnamon and nutmeg

Dash of cayenne

2 tablespoons creamy almond butter

Spiced Blackberry Smoothie Calories: 425 Fiber: 18g

1 cup blackberries frozen or fresh

1 cup blueberries

2 cups almond milk

1/2 cup plain coconut yogurt

1/2 tsp apple cider vinegar

½ cup ice

¼ tsp vanialla extract 1/2 tsp cinnamon

Dash cayenne and nutmeg

Blend and enjoy

Spiced Pear Smoothie Calories: 300 Fiber: 9g

1 pear

2 cups almond milk

1/2 head of romaine

1/2 banana


Optional (1/4 cup oats, protein powder, ½ cup coconut yogurt)

Dash nutmeg

Blend and enjoy

Sweet Apple Pie Smoothie Calories: 259 Fiber: 10g

1 apple

1 cups water and nut milk

1/2 head of romaine

½ cup coconut yogurt

1/2 banana


Dash nutmeg or apple pie spice

Blend and enjoy

Warm Winter Smoothie Calories: 410 Fiber: 13g

2 cups nut milk

1 banana

10 raw nuts (Brazil, almond, walnuts, whatever you have)

1 Tbs raw cocoa powder

1 Tbs. Coconut oil

1 Tbs. Hemp seeds

1 Tbs. Chia seed

1 Tbs. Maca powder

½ tsp. Vanilla

½ cup ice

Add water or nut milk to find the consistency you like

Blend and enjoy

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SMOOTHIES & JUICES...

Homemade Almond Milk

2 cups of raw almond (soak overnight and rinse almonds)

Place 2 cups of pre-soaked almonds in a blender

Fill the blender with 6 cups of filtered water

Blend for 2 minutes

Strain through cheesecloth or a paint strainer

Pour almond milk back into the blender

Add 2 tsp. vanilla, 2 tsp. cinnamon

Optional 1 tbs. of agave or honey

Blend and refrigerate in mason jars

Almond Delight Calories: 300 Fiber: 11g Sugar: 17.5g

2 cups almond milk

1 head of romaine

1/2 banana 1/2 cup raw coconut

6 almonds or 1 tablespoon almond butter

Awesome Almond “Milk” Shake Calories: 380 Fiber: 13.3g Sugar: 14.4g 2/3 cup almond milk

1 small banana

2 tablespoons almond butter

1 tablespoon running food, Chia seed or ground flax seed

1 cup ice

Banana-Berry Shake Calories: 268 Fiber: 14g Sugar: 27.4g

1 cup almond milk

1 banana

1 16 ounce box fresh strawberries

1 tablespoon running food, Chia seed or ground flax seed

Blue Sky Smoothie Calories: 191 Fiber: 6.3g Sugar: 5.6g

1 cup water

1 cup spinach

1 cup blueberries (frozen or fresh) 1/4 cup blackberries

1 tablespoon almond butter 1/2 lemon, juiced

Bloody Mary “Kaia Style” Calories: 170 Fiber: 6.3g Sugar: 13.9g

2 cups water

1 cucumber 1/2 cup parsley

1 cup chard & kale

3 tomatoes 1/2 cup sprouts

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1/2 lemon, juiced

Dash of Worcestershire sauce and/or cayenne (optional)

Chocolate Mint Smoothie Calories: 184 Fiber: 6.9g Sugar: 12.7g

1 cup almond milk

2 cups spinach

1 banana

2 tablespoons carob powder or raw cacao powder

10- 12 fresh mint leaves

1 cup ice

Combat Cravings Calories: 405 Fiber: 9.2g Sugar: 24g

1 cup water

1 cup almond milk

3 cups spinach

1 cup fresh or frozen berries

1 tablespoon Udo’s oil or flax oil

1 tablespoon Maca powder

1 tablespoon spirulina powder or greens

1 scoop of plant-based protein

1 tablespoon psyllium husk

Stevia or Truvia to taste

Crazy for Coconut Calories: 405 Fiber: 7.2g Sugar: 22g

1 cup coconut milk

1 cup water

1 banana

1 cup fresh or frozen pineapple

¼ cup coconut


1 scoop of plant-based protein

1 cup ice


Dawn Patrol Calories: 372 Fiber: 16g Sugar: 18.2g

1 cup coconut water or almond milk

1 cup kale

1 cup fresh or frozen berries


1 tablespoon spirulina powder or greens

1 scoop plant-based protein



Detox Smoothie Calories: 112 Fiber: 5.7g Sugar: 17.8g

1 grapefruit

4 medium carrots

½ inch fresh ginger

¼ teaspoon raw Maca powder (optional)

2 cups water or 2 cups of almond milk

1 cup ice

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Easy Peasy Post-Workout Smoothie Calories: 388 Fiber: 14.8g Sugar: 11.5g

2 cups water

1 cup almond milk

1 scoop plant-based protein

1 tablespoon flax

1 teaspoon Maca powder


1 tablespoon Chia seeds

6 almonds

½ banana

1 cup ice

Fruitful in Fall Smoothie Calories: 90 Fiber: 4.8g Sugar: 9.7g

1 cup almond milk

1 cup of water

1 pear

½ inch ginger

1 cup of spinach

1 tsp. Cinnamon

Optional Stevia to taste and 1 scoop of plant based protein

Golden Green Smoothie Calories: 231 Fiber: 10.8g Sugar: 13.2g

1 cup frozen blueberries

½ avocado

1 handful spinach

1 tablespoon raw cocoa powder

Pinch of stevia to taste

Pinch of cayenne

2 cups water

Good Morning Sunshine Calories: 335 Fiber: 18.4g Sugar: 9.7g

1 cup water 1/2 cup almond milk

2 teaspoons almond butter

1 scoop of plant based protein


1 tablespoon raw cacao powder (optional) 1/2 banana

Pinch of Stevia or Truvia (optional)

Green Tea Pumpkin Pie Latte

1 ½ cups vanilla nut milk (almond, coconut, hemp)

½ cup green tea or coffee

1 ½ Tbsp canned pumpkin (unsweetened)

½ tsp pumpkin pie spice or cinnamon/nutmeg

½ tsp vanilla extract

Dash of cayenne

Optional 1 Tbsp of honey or agave, or stevia to taste

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In a small soup pan heat all the base ingredients. Stir all ingredients until simmering. Make

sure the pumpkin dissolves into the base well and the spices don't clump. Add the spices

last if you are having clumping issues. When mixture is at a low/med boil you can remove

from heat, pour into a serving mug

Immunity Booster Calories: 393 Fiber: 12.1g Sugar:37g

1 cup blueberries

1 stock ginger, peeled and chopped

1 handful kale

1 cucumber

1 juiced lemon


1 scoop plant based protein powder

2 cups water or nut milk

I Love my Greens Calories: 163 Fiber: 6.1g Sugar: 18.4g

1 cup water

1 cup arugula

1 cup kale

1 small hand full of collard green

1 apple 1/2 cup blueberries 1/2 cucumber

1 teaspoon fresh ginger, minced 1/2 lemon, juiced

Kaia Kocktail Calories: 0 Fiber: 0g Sugar: 0g 1/2 lemon mixed with 1 cup of filtered water

With a twist: pinch of cayenne, pinch of Stevia or Truvia

•••Drink as many as you desire

Liver Detox Calories: 150 Fiber: 18g Sugar: 6.3g

4 cups water

1 green apple

1 cup dandelion

1 cucumber

1 1/2 cups kale 1/2 cup collard greens

1 stalk celery

1 inch ginger

dash cayenne

1 lemon, juiced

1 cup ice

optional- spiralina, 1 scoop of plant based protein

stevia for taste

Lean and Green Drink Calories: 228 Fiber: 18g Sugar: 25.3g 1/2 cup water

1 grapefruit

1 cup spinach

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1 cucumber

1 1/2 cups kale 1/2 cup collard greens

1 stalk celery 1/2 lemon, juiced

1 cup ice

Mean Green Smoothie Calories: 193 Fiber: 10.7g Sugar: 24.5g 1/2 cup water

1 1/2 cup kale

1 cucumber

1 cup spinach

1 cup blueberries

1 apple 1/2 lemon, juiced

Morning Tonic Tea Calories: 0 Fiber: 0g Sugar: 0g

1 cup hot water

½ freshly squeezed lemon

4 slices ginger

splash of cayenne (optional)

Boil hot water. Add ginger and lemon juice and let steep for 3 minutes. Make this every

morning when you wake up

Orange Julius Calories: 245 Fiber: 9g Sugar: 33.3g

1 cup almond milk

2 cups kale or spinach

1 peeled orange

1 banana

1 cup ice

Protein Power Smoothie Calories: 297 Fiber: 13.3g Sugar: 33.3g

1 cup almond milk

1 cup water

2 cups kale or spinach

1 cup berries

1 scoop of plant protein

1 teaspoon maca

1 scoop of green

Stevia or Truvia to taste.

Purple Passion Calories: 95 Fiber: 5.1g Sugar: 14.9g

2 cups water

1 cucumber 1/2 cup parsley

2 cups blueberries

Pure Green Energy Calories: 324 Fiber: 14.5g Sugar: 39.5g

1 cup water

1 cucumber 1/2 cup dandelion

2 cups kale or spinach 1/2 cup parsley

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1 grapefruit

1 apple

Simply Green Smoothie Calories: 80 Fiber: 12 Sugar: 2g

1 green apple

4 leaves of collard greens (remove stems)

1 inch piece of ginger

½ lemon juiced

4 cups of filtered water or 2 cups almond milk (any nut milk is fine)

Stevia for taste

Optional add plant based protein

Smooth Move Calories: 166 Fiber: 12.3g Sugar: 26.2g

2 cups water

1 cup spinach

1 cup blueberries

1/2 apple


Strawberry Fields Calories: 196 Fiber: 7.7g Sugar: 22.2g

1 cup almond milk

1 cup kale or spinach

1/2 banana

1 cup frozen organic strawberries

Vitamin C Community Drink Calories: 358 Fiber: 13g Sugar: 54.6g 3/4 cup fresh squeezed orange juice 3/4 cup water

2 cups spinach

1 banana 1/4 cup carrots

2 cups strawberries 1/2 cup blueberries

Wild Workout Drink Calories: 407 Fiber: 13.1g Sugar: 38.9g

1 cup almond milk

1 cup blueberries

3 stalks celery

1 banana

6 walnuts

1 scoop plant based protein

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New Seasonal Breakfast Recipes

5 Minute Power Oats

Serves 1

Calories: 380 per serving Fiber: 28

½ cup rolled oats (gluten-free) 1/2 cup blueberries, blackberries or/& raspberries

5 walnuts, chopped

2 Tbs. Chia Seed

1 Tbs. flax (optional)

1 Tsp. Cinnamon

2/3 cup nut milk

1/3 cup water

Directions: The night before: place Chia, oats, cinnamon, milk and water in bowl. Cover and

refrigerate overnight. In the morning place all ingredients in a saucepan and heat, stir

often. Low heat until thick. Stir in blueberries and flax (optional) Additional garnishes

Spices, ginger, allspice, nut-butter, hemp seeds. Enjoy!

Almond Butter Granola

Serves 1


1 cup rolled oats (gluten-free)

2 Tbs. almond butter

5 walnuts chopped

2 Tbs. Chia Seed

2 Tbs. Coconut syrup or honey

1 tsp. cinnamon

1 tsp. vanilla

Directions: Preheat oven 325 degrees. Grease cookie sheet. Combine almond butter and

honey in a saucepan, warm until creamy. Stir in cinnamon, vanilla. Add oats, chia and nuts.

Stir until oats are covered. Spread mixture onto cookie sheet and bake for 7-8 minutes.

Until granola is slightly browned. Let cool until granola is crunchy. Enjoy!

Breakfast Sandwich

Serves 1


1 English muffin or 1 piece of bread (gluten-free)

5 thin slices of onion

5 thin slices of bell pepper

5 thin slices mushrooms

Small handful of spinach

1 Tbs. vegan shredded cheese; Daiya is my fav (optional)

1 Tsp. hot sauce

Sea salt and pepper to taste

Directions: Toast bread, place all ingredients (Diaiya last) on open faced sandwich, broil or

grill. Enjoy!

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Ezekiel Bread with Beans and Avocado

1 piece of sprouted bread (Ezekiel is one of my fav’s) 1/4 Avocado

1 cup homemade or store-bought refried beans

Slices of white onion


Ceyenne optional

Optional: Toast bread and heat beans to desired temperature

Overnight Apple Cinnamon Oatmeal Serves 3

Calories: 334 per serving Fiber: 9.2g

2 apples, peeled, cored, cut into 1/2 inch pieces

1 1/2 cups unsweetened almond milk

1 1/2 cups water

1 cup uncooked steel-cut oats

2 tablespoons brown sugar (or substitute maple syrup or other desired sweetener)

1 1/2 tablespoons Earth Balance butter 1/2 teaspoon cinnamon

1 tablespoon ground flax seed 1/4 teaspoon salt

Optional garnishes: chopped nuts, raisins, maple syrup, additional milk or butter.

Spray slow cooker with cooking spray, then combine all ingredients (minus optional

garnishes). Turn on low and let cook for 5-7 hours.

*Slow cooker times may vary, so for your first attempt, do it during the day.

Strong Steal-Cut Oats

1 cup gluten free steal cut oats 1/2 apple chopped

10 walnuts chopped

1 Tbs. Chia Seed

1 tsp. cinnamon

1 Tbs. Coa cow chips

¼ cup almond milk


Warm Winter Cinnamon Quinoa

Serves 1

1 cup nut milk

1 cup water

1 cup organic quinoa (rinse quinoa)

1 cup blueberries, blackberries or/& raspberries

5 walnuts chopped

1 tsp. cinnamon

4 tsp. of sweetener optional (cocunt syrup, or sugar is my fav)

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Directions: Place milk, water, quinoa in a sauce pan and bring to boil, stir often. Low heat

until thick. Stir in all other ingredients. Additional garnishes Spices, ginger, allspice, nut-

butter, hemp seeds. Enjoy!

Breakfast Recipes

Coconut Yogurt Supreme Serves 1


1 cup coconut yogurt (no sugar added) 1/2 cup blueberries, black berries or/& raspberries

10 walnuts chopped

1Tbs. Chia Seed


Fall Fresh Fruit & Cereal Serves 1

Calories: 390 Fiber: 13.1g Sugar: 38.9g

1 cup cooked steal cut oatmeal

½ chopped apple 1/2 cup blueberries, blackberries or/& raspberries

¼ cup pumpkin seeds

½ tsp. of cinnamon

1 cup almond milk


Fresh Fruit & Fiber Cereal Serves 1

*Caloric Content dependent upon cereal

1 cup high fiber cereal (no sugar added) 1/2 cup blueberries, blackberries or/& raspberries

1 cup almond milk


Fresh Fruit & Quinoa Cereal Serves 3


1 cup quinoa

2 cups water 1/2 cup blueberries, blackberries or raspberries

1 cup almond milk


Pour ingredients into pan, stir, reduce heat, and cover. Simmer on low heat for 20 minutes

or until all the water is absorbed. In a bowl, add the blueberries, blackberries or

raspberries, and almond milk. Top with the hot quinoa.

Greek Soy Free Breakfast Scramble Serves 1 (generous)

Calories: 235 per serving Fiber: 5.2g 1/2 chopped onion

1 teaspoon extra virgin olive oil 1/3 cup sweet bell pepper, chopped 1/4 cup chickpea flour or rice flour

1 teaspoon dried thyme

1 teaspoon dried oregano

1 teaspoon dried basil

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1/4 teaspoon turmeric

salt and pepper to taste 1/4 cup almond milk or vegetable broth

1 tablespoon tahini

2-3 tablespoons chopped cilantro & fresh parsley (to taste)

2 tablespoons chopped olives 1/2 cup grape tomatoes, cut in half

Heat oil in a medium, nonstick frying pan, and add onions and pepper. Sauté until golden.

In bowl, whisk flour, thyme, oregano, basil, turmeric and salt. Add broth or milk and tahini.

Whisk again until the tahini is well incorporated. Stir in parsley and cilantro. Spread the

chickpea mixture over the onions and spread it out as if making a pancake. Once the edges

and top begin to look dry, scrape across the bottom of the pan with a hard spatula as if

making scrambled eggs. Keep scraping and stirring the mixture until it begins to dry on the

outsides and forms clumps. Stir the clumps or break them up until you have pieces the size

of “scrambled eggs”. The dish is ready when the exterior of the clumps of “egg” are dry and

the pieces are still soft (but not yet browned). Just before serving, add the olives and

tomatoes. Stir until they are heated through.

Huevos Rancheros Serves 1

Calories: 286 per serving (tempeh) Fiber: 12.5g

Calories: 283 per serving (egg) Fiber: 8.9g 1/3 package tempeh or 1 scrambled egg 1/2 cup warm pinto beans 1/4 cup salsa

2 small slices of avocado

Cook tempeh or egg in a saucepan. Serve over warm pinto beans. Top with salsa and

avocado.

*Balance Plan: serve with 1 slice sprouted wheat or gluten free bread/tortilla

I’m Nuts for Quinoa Breakfast Serves 4

Caloric Content: 266 per serving Fiber: 5.4g

1 cup red quinoa

2 cups water

1 orange, juiced 1/2 teaspoon pumpkin pie spice 1/3 cup dates 1/3 cup blueberries 1/3 cup nuts (almonds & walnuts)

Rinse quinoa, place in pan with water, and bring to a boil. Add juice from orange, a bit of

orange peel, and pumpkin pie spice. Cover and simmer for 20 minutes, stir occasionally.

When quinoa has almost absorbed all the water, add dates, and cook until quinoa is soft.

Remove from heat and add chopped nuts.

Kaia Parfait: Serves 1

*Caloric Content dependent upon cereal

1 cup plain yogurt (try coconut yogurt!) 1/2 cup high fiber cereal (no sugar added) 1/2 cup of berries


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Kaia Omelet Serves 1

Tofu Scram Calories: 124 per serving (no egg added) Fiber: 10.2g

Black Bean Scram

Kaia Omelet 1/4 avocado

spinach

broccoli

tomatoes

celery

basil

cilantro

garlic

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

Tofu Scram or Black Beans Serves 1

Calories: 136 per serving (tofu) Fiber: 4.1g

Calories: 162 per serving (bean) Fiber: 10.5g 1/2 cup organic firm tofu or black beans

unlimited greens

any non-starchy veggies

salsa

Stir-Fry and add salsa.

Protein Breakfast Burrito Serves 1

Calories: 348 per serving Fiber:17.7g

2 cloves garlic, diced *includes tortilla in calculation 1/2 onion 1/4 block tofu, cubed 1/2 cup black beans

1 tomato

1 stalk collard green or 1/2 cup spinach, chopped 1/2 tablespoon olive oil, tamari or Bragg’s

red chili flakes, cumin, oregano and basil to taste

cilantro

salsa

Heat sauté pan over medium to low heat, add olive oil and garlic. When garlic softens add

tofu, beans and tamari, and stir. Add oregano, cumin & chili flake to taste. Add chopped

collard greens and stir the contents until greens wilt. Place in tortilla or lettuce leaf and top

with cilantro & salsa.

*Balance Plan: serve with 1 high fiber, whole-wheat or gluten free tortilla

*Strength Plan: serve with 1 high fiber, whole-wheat or gluten free tortilla

*Kaia Plan: serve with romaine lettuce leaf

Very Berry Cereal Serves 1

Calories: 352 per serving Fiber 19.9g 1/2 cup almond milk

1 cup frozen blueberries 1/4 cup blackberries 1/4 cup raspberries

2 tablespoons running food or milled chia seed

2 tablespoons hemp seeds (optional)

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Mix ingredients together.

New Seasonal Salads

Dressing Creamy Avocado Serves 4

Calories: 330 per serving Fiber 16g

1 Avocado

1 cup water 1/4 cup cilantro

¼ tsp. sea salt and pepper

2 dates or 1 packet of stevia

1 small piece of ginger

cayenne to taste

Blend all ingredients on high and adjust seasoning to taste.

Beet and Lentil Salad Serves 1

2 cups sugar snap peas, cut into 1 inch lengths

1 large beet, peeled and cut into 1-inch chunks 1/4 cup chopped pistachios

½ cup lentils

1 lemon, zested and juiced

1 Tbs. Olive oil or cold pressed oil

Cayenne, sea salt, and pepper to taste

Blend all ingredients on high and adjust seasoning to taste.

Big Vegan Bowl Serves 2

www.ohsheglows.com

1 Large Sweet Potato, Chopped into 3/4 –Inch cubes

1 can chickpeas, drained and rinsed (1.5 cups)

1 Cup Uncooked Quinoa

1 Large carrot, peeled & Julienned

Purple Cabbage or Vegetable of choice, shredded

Couple handfuls of greens for the base(optional)

Hummus

Sliced Avocado

Hulled hemp seeds

Drizzle olive oil and salt on cut sweet potato. Thoroughly dry chickpeas with towel, and

discard any skins that fall off, drizzle olive oil and favorite spices on chickpeas. Bake

chickpeas and sweet potato for 15 minutes at 400F, remove from oven; flip sweet potatoes

and roll chickpeas, then bake for another 15 minutes. Cook quinoa. Once the quinoa is

cooked, and the sweet potato/chickpeas are finished, assemble your bowl. Add more of your

favorite greens an veggies!

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Carrot and Orange Salad Serves 1

1 carrot, shedded

2 oranges, peeled and chopped into chucks

1 fennel bulb, chopped

1 bunch watercress 1/4 cup cilantro, chopped

3 Tbs. fresh squeezed orange juice

1 Tbs. fresh lemon juice

1 tsp. honey

2 Tbs. cold pressed oil

2 tsp. sesame seeds (optional)

¼ tsp. sea salt and pepper

1 small piece of ginger graded

cayenne to taste

Mix all ingredients. adjust seasoning to taste.

Cinnamon Spice Sweet Potato Chickpea Salad

www.ohsheglows.com

1 Large sweet potato, peeled and chopped into 12 inch pieces

1.5 Cups cooked chickpeas

1 Small onion, peeled and chopped

½ tsp cinnamon

½ tsp sea salt

1 tbsp coconut oil, divided

Preheat oven to 425F and line a baking sheet with parchment or a non-stick liner. Peel and

chop sweet potato. In a large bowl, add the cooked chickpeas, uncooked sweet potato,

chopped onion, cinnamon, salt, and 1/2 tbsp coconut oil. Mix well. Spread onto prepared

baking sheet and place in the oven at 425F for 36-40 minutes. Remove from oven and place

into a large bowl. Add the remaining 1/2 tbsp coconut oil and stir well to coat. Add

additional sea salt if preferred. Serves 1-2.

Grateful Grapefruit Salad Serves 2

1 Avocado, cut into chunks

1 bunch watercress

1 grapefruit sliced

2 cups romaine lettuce

1 Tbs. Parsley

¼ cup of pistachios or hazelnuts

Dressing: mix separately and pour over salad

1 Tbs. Dijon mustard

2 Tbs. Apple cider vinegar

¼ tsp. Sea salt and pepper

Cayenne to taste

Mix all ingredients and adjust seasoning to taste.

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The Best Shredded Kale Salad

Serves 4

www.ohsheglows.com

For the Salad & Dressing:

2 Medium bunches de-stemmed Lacinato/dinosaur kale, finely chopped (8 cups chopped)

2 Large garlic cloves

¼ cup fresh lemon juice (from 1 lemon)

3-4tablespoon extra virgin olive oil, to taste

¼ teaspoon fine grain salt

¼ teaspoon freshly ground black pepper

1-2 handfuls dried sweetened cranberries, for garnish

For the pecan Parmesan:

1 Cup pecan halves, toasted

1.5 tablespoons nutritional yeast

1 tablespoon extra virgin olive oil

2 pinches fine grain sea salt

Bake pecans at 300F for 8-10 minutes until lightly golden. For the dressing: Mince garlic,

mix with lemon, oil, salt, and pepper until combined. Adjust to taste, then mix thoroughly in

chopped kale. For the Pecan Parm: Chop pecans into small pea sized pieces, add

nutritional yeast, oil, and salt. Mix until a coarse crumb. Toss kale and Parmesan, and put in

the refrigerator for 30-60 minutes. *Use bread crumbs instead of pecans for nut-free

Tasty Thai Salad Serves 1

2 cups spinach 1/2 cup cilantro and basil 1/4 cup shredded red onion

1 shredded carrot and red bell pepper

1 cup shredded cabbage

¼ cup pea shoots or sprouts

½ avocado

1 Tbs. Apple cider vinegar

1 Tbs. Olive oil

Salt and pepper to taste

¼ cup peanuts

Mix in a big bowl and Enjoy!

Seasonal Winter Apple Salad Serves 2

1 cups spinach

2 heads of Belgian endive, leaves cut into strips

½ cup cabbage, shredded

1 Granny Smith apple, unpeeled, quartered and cut into thin slices 1/2 cup walnuts 1/4 cup shredded red onion

1 Tbs. Diaya cheese (optional)

¼ cup pea shoots or sprouts

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½ avocado

2 1/2 Tbs. Apple cider vinegar

2 Tbs. Olive oil

Salt and pepper to taste

Mix in a big bowl and Enjoy!

Super Seasonal Salad Serves 1-2

Calories: 187 (based on 2 servings) Fiber:5.7g

3 cups of mixed greens

1 cup small broccoli florets

1 cup small cauliflower florets

½ cup balsamic vinegar or raw apple cider vinegar

1 teaspoon nutritional yeast (optional)

1 teaspoon Udo’s oil or cold pressed oil

1 juice from lemon

3 carrots, thinly sliced

1/2 apple, peeled and chopped

½ cup cashews, chopped

Put all ingredients except for cashews into a large bowl and toss well. Scatter cashews over

the top and serve. Or, cover and chill salad for 8 hours or overnight, add cashews and

serve.

SALAD RECIPES:

Arugula, Strawberry, & Sugar Snap Pea Salad Serves 4

Calories: 74 per serving Fiber 1.9g

6-8 cups arugula

1 cup strawberries

1 1/2 cup snap peas

Dressing:

1 tablespoon extra virgin oil olive

1 tablespoon balsamic vinegar

1 tablespoon fresh lemon 1/2 tablespoon water

salt & pepper to taste

garnish with thinly sliced fresh basil and mint leaves

Whisk all of the dressing ingredients in a small bowl. Add arugula, strawberries, snap peas.

Add dressing and top with fresh basil & mint.

Avocado Salad Serves 2


21

3 cup kale

1 small avocado, diced

1 tomato dices

1.5 Tbs. Hemp seeds (optional 80cal fiber 1)

1 Beet, diced

1/4 cup parsley, chopped

Dressing

Dash of sea salt and pepper

1 lemons, juiced

¼ cup raw apple cider vinegar

1 Tbs. Nutritional Yeast (optional)

1 Tbs. flax Oil or any cold pressed oil

1 cloves garlic, chopped

1 pinch kelp (optional)

Directions:

Mix all dressing ingredients on the side. Assemble salad in a large bowl, pour dressing over

the top and massage dressing into the kale leaves. Serve immediately.

Beet and Grapefruit Salad Serves 4

Calories: 80 per serving Fiber: 4g

3 medium beets (about 1 1/4 pounds without tops)

2 red grapefruits

1 teaspoon coconut nectar

1/8 teaspoon fine sea salt

2 tablespoons chopped fresh mint leaves

Preheat the oven to 375°F. If beets have greens attached, trim all but half inch off and save

the greens for another use. Scrub beets gently to remove any dirt. Wrap beets individually

in aluminum foil and place on a small sheet pan. Roast until beets are tender when pressed

through the foil and a knife slides easily into them when unwrapped, 50 to 60 minutes.

When cool enough to handle, unwrap beets and rub each with a paper towel or dark kitchen

towel to remove skins. Halve and slice beets. Cut thin slices off top and bottom of a

grapefruit and set on a cutting board. Slice down along the curve of the fruit, removing all

skin and white pith, and cutting all the way to the flesh. Working over a bowl, cut along

each side of the membranes to release the sections, allowing them to fall into the bowl

along with any juice. Repeat with remaining grapefruit. Gently stir in coconut nectar and

salt. Add beets and toss. Garnish with mint.

Chickpea Medley Salad Serves 6


2 cups dried/uncooked chickpeas (makes 5 1/2 - 6 cups cooked)

1 5 ounce package baby spinach 1/2 cup cilantro, large stems removed (or parsley) 3/4 cup red onion, chopped finely

Dressing: 1/4 cup fresh lime juice

2 tablespoons extra virgin olive oil

2 garlic cloves, minced

1 teaspoon ground cumin

1 teaspoon maple syrup (or other liquid sweetener)

22

3/4 teaspoon kosher salt and ground pepper

To cook chickpeas: Soak 2 cups dried chickpeas in a large bowl of water overnight (I find

around 12 hours or a bit longer is ideal). Soaking beans makes them digest easier and it

also cuts down on cooking time. Drain and rinse the beans in the morning and add to a

large pot of water. Bring to a boil, reduce heat to medium, and simmer, uncovered, until

fork tender, about 40 minutes (this will vary depending on how fresh your dried beans are).

Rinse and drain the spinach and cilantro (or parsley). Spin until dry in a salad spinner. In a

food processor, add the spinach and cilantro and pulse until chopped very small. You can do

this in a couple batches if your processor is smaller. Add the processed spinach and cilantro,

drained cooked chickpeas, and chopped onion into a large bowl and stir.

In a small jar, whisk together the lime juice, olive oil, minced garlic, cumin, maple syrup,

and salt. Pour the dressing on top of the spinach chickpea mixture and stir well. Let stand

for about 10 minutes (or overnight) to let the flavors develop. Will keep for a few days, or

longer, in the fridge. www.ohsheglows.com

Cucumber Pesto Salad Serves 4

Calories: 260 per serving Fiber 4.3g 1/2 clove garlic, chopped 1/2 cucumber, grated

4 cups mixed greens

3 tablespoons nutritional yeast

2 tablespoons pine nuts 1/2 lemon, juiced

Chop, mix and serve. A GREAT immune booster!

Egg Salad or Eggless Salad Serves 5 (egg) or 2 (tofu)


12 ounces extra-firm tofu or 6 egg whites

1 tablespoon soy sauce or Bragg’s

1 celery stalk, minced

1 1/4 tablespoon nutritional yeast (optional)

1 1/2 tablespoon Dijon mustard

2 dill pickles, minced 1/2 teaspoon turmeric (optional) 1/4 teaspoon curry powder 1/4 teaspoon garlic powder 1/4 teaspoon onion powder

2 tablespoons vegan mayo (fat-free)

sea salt and pepper to taste

Boil eggs, peal and remove yoke or crumble tofu into a large mixing bowl. Add remaining

ingredients and stir until well combined. If egg 5 serving, if tofu 2 serving

*Balance Plan: 2 slices sprouted wheat bread

*Strength Plan: 1 slice sprouted wheat bread

*Kaia Plan: romaine lettuce wrap

Easy Cucumber Salad Serves 1

http://www.ohsheglows.com/

23

Calories: 135 per serving Fiber: 0.9

1 cucumber, thinly sliced 1/2 cup fresh dill


1 tablespoon lemon juice

sea salt & pepper to taste

Place all ingredients in a bowl and toss.

Fall Forward Salad Serves 4

Calories: 312.5 per serving Fiber 10.3g

6 cup baby mixed greens

1/3 cup dried cranberries

½ cup whole raw pecans

½ cup diced fresh apple w/cinnamon)

½ cup pumpkin seeds

Dressing

1 Tbsp. maple syrup

2 Tbsp. lemon juice

1 Tbsp. apple cider vinegar

2 Tbsp. extra virgin olive oil

½ tsp. pepper & sea salt

½ tsp. chili powder

½ avocado

1 tsp. garlic powder

dash of cayenne

Place ingredients in a bowl and toss!

Fennel Salad Serves 1


2 bulbs fennel chopped 1/2 clove garlic, chopped 1/4 cup almonds or pecans, slivered 1/4 cup green onions, chopped 1/2 cup fresh cranberries, chopped

lemon

sea salt & pepper

Place all ingredients in a bowl and toss.

Kaia BEAST Salad Serves 2


4 cups mixed greens 1/4 cup shredded carrots 1/2 cucumber, chopped

1 red bell pepper, diced 1/4 onion

1 cup lentils

1 tomato, diced

1 stalk celery, diced 1/2 cup broccoli, chopped 1/4 cup nutritional yeast

24

¼ cup raisins

5 walnuts chopped

Dressing:

1 tablespoon flax oil or olive oil

1 tablespoon lemon


Chop, mix and serve. Fiber...Fiber...Fiber!

Kaia Killer Salad Serves 2


4 cups mixed greens 1/4 cup shredded coconut 1/2 cucumber, shredded

1 red bell pepper, diced 1/4 onion

1 cup chickpeas

basil

1 tomato

1 stalk celery, diced 1/2 cup broccoli, chopped

1 carrot, shredded 1/4 cup nutritional yeast 1/2 mango, diced

Dressing:


1 tablespoon lemon



Kalamata Moroccan Salad Serves 2


1 head of romaine, chopped

2 large oranges, segmented 1/2 cup parsley, chopped

18 kalamata olives,chopped 1/4 teaspoon cayenne

Dressing:

1 teaspoon paprika 1/2 teaspoon chopped garlic

1 1/2 tablespoons olive oil

1 tablespoon lemon juice



Mix lettuce, parsley, olives & oranges in salad bowl. Whisk all dressing ingredients together

and top salad. Season to taste.

Lean & Green Salad Serves 1

25


4 cups mixed greens 1/2 cucumber, sliced

1 red bell pepper, sliced 1/4 onion, chopped

4 mushrooms, sliced

basil

1 tomato, diced

1 stalk celery, diced 1/2 cup broccoli, chopped 1/2 cup lentils

Dressing:

1 tablespoon flax oil or Udo’s oil

lemon

sea salt and pepper to taste.


Oriental Chicken-less Salad Serves 1


2 cups spinach 1/2 cup carrots, shredded

8 almonds, sliced 1/4 cup red onion, diced

1 clove fresh garlic

1 cup firm tofu, cubed

1 teaspoon sesame seeds

1 tablespoon Bragg’s or low sodium soy sauce

1 tablespoon sesame oil

Pinch of sea salt & pepper

Mix all veggies and tofu, add dressing, and season to taste.

Protein Punch Salad Serves 4

Calories: 418 per serving Fiber 12.4g 1/2 cup corn *does not include quinoa 1/2 cup garden peas

1 15 ounce can chickpeas

1 cup soy beans

1 15 ounce can kidney beans

4 carrots, chopped

1 cup broccoli, chopped 1/2 cup green beans, chopped

4 celery sticks, chopped

2 onions, finely chopped 1/3 cucumber, chopped 1/2 cup fresh spinach, chopped


6 teaspoons Bragg’s or tamari

4 cloves garlic, minced

26

4 teaspoons sesame oil

2 teaspoons balsamic vinegar

seasoning

sea salt & pepper taste

Boil corn, peas, chickpeas, soy beans, and kidney beans until tender and warmed. Steam

the carrots, broccoli, and green beans until tender. Put celery, onions, cucumber, and

spinach into a large bowl and add all cooked vegetables. Toss with dressing.

Dressing:

Mix olive oil, soy sauce, garlic, sesame oil, vinegar, and spices. Pour dressing over cooked

vegetables.

*Balance Plan: serve over 1 cup quinoa

*Strength Plan: serve over 1/2 cup quinoa

*Kaia Plan: serve over 1/4 cup quinoa

Rainbow Salad

1 cup kale

1 cup dandelion leaves, chopped

1 cup baby spinach

1 cup red cabbage, chopped

1 large carrot, shredded

½ cup parsley, chopped

Dressing

Dash of sea salt and pepper

1 lemons, juiced

¼ cup raw apple cider vinegar

1 Tbs. Dijon mustard

1 Tbs. Udon’s Oil or any cold pressed oil


1 pinch paprika

Directions:

Mix all dressing ingredients on the side. Assemble salad in a large bowl, pour dressing over

the top and massage dressing into the kale leaves. Serve immediately.

Taco Salad Serves 2

Calories: 411 per serving Fiber:19.9g

4 cups romaine lettuce, chopped Calories: 262 (without nacho cheese)

1 cup fresh corn 1/2 cucumber, shredded 1/2 cup sugar snap peas 1/2 cup thinly sliced onion

1 cup tomatoes, diced

1 cup black beans

sprouts

1 carrot, shredded

salsa to taste

Nacho Cheese:

1 1/2 cups water

27

1 cup nutritional yeast flakes 1/2 cup sunflower seeds

1 tablespoon apple cider vinegar

1 tablespoon flax or olive oil

1 teaspoon paprika 1/4 teaspoon cayenne pepper 1/4 teaspoon sea salt

Salad: Chop and mix vegetables, 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.

Wilted Spinach Salad with Balsamic Mushrooms

Serves 1-2

Calories: 210 (based on 2 servings) Fiber:3.7g

3 cups of frozen organic corn or fresh corn

1/4 cup raw cashews

2 Tbsp plump raisins (toss with corn)

1 large bunch organic baby spinach

1 Tbsp Apple Cider Vinegar

1 teaspoon nutritional yeast (optional)

2 teaspoon coconut oil

1 juice from lemon

5oz sliced shitake mushrooms

1 cup parsley, chopped

1 Tbsp Apple Cider Vinegar

1 Tbsp EVOO

½ tsp sea salt

2 Tbsp balsamic vinegar

In a sauté pan, 2 tsp coconut oil. Turn heat to med-high. Add corn and raisins. Sauté until

they start to brown. Add in cashews, saute for another minute - do not burn cashews.

Pour cashews/corn in a small bowl, set aside. In same saute pan, add 1 Tbsp EVOO. Add

spinach. Turn heat to medium and cover spinach with a loose lid and wilt the leaves. Do not

over wilt. When the leaves are tender, add the corn and cashew mixture. Fold lightly.

Transfer this mixture to serving bowl. Grind black pepper over top. In same saute pan, add

1 Tbsp EVOO and mushrooms. Saute until tender. Add in chopped parsley and continue to

saute. Towards end of saute, add in the balsamic vinegar. Toss well. Add sea salt and the

rest of ingredients. Transfer shiitakes to your serving bowl - gently layer on top of spinach.

New Seasonal Soup Recipes

Black Bean, Sweet Potato, and Red Quinoa Soup

www.ohsheglows.com

1 cup uncooked red quinoa, rinsed and drained

½ tbsp. coconut oil (or other oil)


2 Cup diced sweet onion (about ½ large)

1 jalapeno, seeded if preferred and diced

1 large sweet potato (350g), peeled and chopped ½-1 inch dice (2.5-3 Cups)

1.5 Tsp ground cumin

28

1 tsp chili powder

½ tsp ground coriander

6 cups vegetable broth

1.5 cups cooked black beans (one (15-oz) can rinsed and drained)

Fine grain sea salt and black pepper, to taste

¼ tsp cayenne pepper (or red pepper flakes)

2 handfuls spinach or kale leaves

Topppings: Avocado, corn chips, cilantro, cashew cream, lime juice, tomatos or salsa, green

onion

In a medium-sized pot, add quinoa along with 1.5 cups water. Bring to a boil, reduce heat

to medium, and cover with tight fitting lid. Simmer covered for about 17 minutes or until

the water is absorbed and quinoa is fluffy. Remove from heat, fluff with fork, and keep it

covered until ready to use. Meanwhile, heat oil in a large wok or pot. Add garlic and onion

and sauté for a few minutes over medium heat. Season with salt and pepper. Now add in

the jalapeno and sweet potato and sauté for 5-7 minutes more. Stir in the cumin, chili

powder, coriander, and broth. Bring to a boil and then reduce heat to medium and simmer

for about 18-20 minutes uncovered, or until the potatoes are tender.Just before serving, stir

in the cooked quinoa, drained and rinsed black beans, cayenne, and optional spinach.

Season with salt and pepper to taste, adding more spice if desired. Garnish soup with cherry

tomatoes, cilantro, green onion, corn chips, avocado, and/or cashew cream.

Broccoli & Cheeze Soup

www.ohsheglows.com

1 tsp extra virgin olive oil

1 medium sweet onion, chopped

2-3 garlic cloves, minced

1 cup chopped celery

4-4.5 cups chopped broccoli florets (2 heads, stems removed)

1.5 cups peeled & chopped potatoes (about 3)


2 tbsp nutritional yeast

¼ tsp cayenne pepper (or crushed red pepper flakes)

Low-fat vegan cheeze sauce, divided (see below for recipe)

½ tbsp. lemon juice (optional)

Herbamare & onion powder, to taste

¼ cup fresh minced parsley, plus more to garnish

Daiya cheese, to garnish

Smoked paprika, to garnish (optional)

Low-Fat Vegan Cheeze Sauce

1.5 cup unsweetened, unflavored almond milk

¾ cup nutritional yeast

1tbsp Earth Balance or other non-dairy buttery spread

2tbsp all purpose flour

1tbsp + 1 tsp Dijon mustard

½ tsp garlic powder

½ tsp onion powder

½ tsp kosher salt & Freshly ground black pepper, to taste

¼ tsp cayenne pepper

In a large skillet, heat the oil, onion, and garlic over medium-low heat, stirring frequently.

Cook for about 5-6 mins. Add in the celery, broccoli, and potatoes and cook for about 5

29

minutes. Now, add the broth, nutritional yeast, and cayenne pepper and simmer for another

15 mins or so until the potatoes are just fork tender. Meanwhile, prepare your cheeze sauce

(see below) while the soup simmers. Carefully transfer the soup (in two batches) into a

blender. Blend until almost smooth (I left it a bit chunky, but you can blend as much as you

wish) and place back into the pot. Stir in the cheeze sauce, reserving 1/3 cup for later.

Stir in optional lemon juice, salt, pepper, and optional herbamare all to taste. Finally, stir in

the minced parsley and spoon into bowls.Top the soup with croutons, Daiya cheese,

remaining cheeze sauce, and smoked paprika. Low-Fat Vegan Cheese Sauce: In a skillet

or pot, melt the Earth Balance over medium heat. In a medium sized bowl, whisk together

the flour and 1/4 cup milk until all clumps are gone. Whisk in the remaining milk (1.25

cups) as well as the milk and flour mixture into the pot. Now whisk in the nutritional yeast.

Reduce heat to low-medium. Add Dijon, garlic powder, onion powder, salt and pepper to

taste and whisk frequently over low heat until the sauce thickens up, for 3-5 minutes. Be careful not to burn it. Remove from heat once thick.

Carrot Ginger Soup

1 tablespoon fresh garlic, chopped

1 medium yellow onion, finely chopped

2 Tbs. ginger, peeled and sliced thin

8 stemmed carrots

¼ cup of cold pressed oil (coconut, olive or avacodo are my fav)


1 cup nutmilk

1 Tbs. honey or any sweetener you like

Salt and freshly ground black pepper

1 tablespoon minced fresh chives or parsley

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

medium heat. Enjoy!

Chipotle Sweet Potato Bisque

Robinrobertson.com

1 tablespoon olive oil or ¼ cup water


1 large or 2 medium sweet potatoes, chopped or shredded (about 3 cups)

1 (14-ounce) can fire-roasted diced tomatoes, undrained

1 ½ cups cooked or 1 (15.5-ounce) can white beans, drained and rinsed

1 to 2 canned chiptoles in adobo

2 tablespoons soy sauce


Salth and freshly ground black pepper

1 tablespoon minced fresh chives or parsley

Heat the oil or water in a large pot over medium heat. Add the onion and sweet potatoes.

Cover and cook until softened, 5 minutes. Stir in the tomatoes, white beans, chipotles, and

soy sauce. Add the broth and season with salt and pepper to taste. Bring to a boil, then

decrease the heat to low and simmer until the vegetables are tender, 15 to 20 minutes.

Use an immersion blender to puree the soup right in the pot or transfer the soup to a

blender or food processor and process until smooth, then return to the pot. Reheat, if

needed. Serve hot sprinkled with the chives.

Curried Cauliflower Stew

2 Tbs. coconut oil

30

1 Tbs. fresh garlic, chopped

5 tsp. curry powder



5 stemmed carrots chopped

1 head of cauliflower chopped

2 cans or fresh garbanzo beans, drained

2 cups diced tomatoes

1 can unsweetened coconut milk (light)


½ cup cilantro chopped

Heat oil in large skillet over high heat. Saute onions. Add curry powder and garlic, stir. Add

cauliflower, garbanzo beans and carrots, stir 1 mintue. Add tomatoes and coconut milk,

bring to boil. Reduce heat, cover and cook until carrots and cauliflower are tender, about 16

minutes. Season with salt and pepper. Garnish with cilantro. Enjoy!

Red Lentil Soup

1 cup dry red, orange or yellow lentils

1 tomato, chopped

1 carrot, sliced

4 cups of vegetable broth

2 Tbs. coconut oil

1 Tbs. fresh garlic, chopped

1 tsp. curry powder

1 tsp. cumin




½ cup cilantro chopped

In a large saucepan, heat oil and onions for 5 minutes. Add curry power, garlic and cumin

cook for another 2 minutes. Add lentils, tomato, carrot and broth, bring to boil; reduce heat

and simmer for 30 minutes. Season with salt and pepper. Garnish with cilantro. Enjoy!

SOUP RECIPES:

TIPS: * Store extra soup in single-serving containers and freeze. Makes an instant lunch

or dinner!

Asparagus Soup Serves 2


1 bunch of asparagus, trimmed into 1/2 inch pieces


1 medium onion

3 cups organic vegetable broth

1 medium sweet potato, peeled and diced 1/4 teaspoon salt 1/4 teaspoon dill

black pepper to taste 1/2 cup coconut milk

31

Cook asparagus and onion in olive oil. Add broth, potatoes, salt, dill and pepper. Boil and

simmer 12 minutes. Puree and stir in coconut milk. Serve with steamed asparagus tips on

top.

Black Bean Soup Serves 6



1 medium onion chopped

3 stalk celery, chopped

4 cloves garlic, chopped 1/4 teaspoon salt & pepper

2 tablespoons chili powder

1 tablespoon ground cumin

1 pinch black pepper


4 (15 ounce) cans black beans or fresh beans

1 (15 ounce) can whole organic kernel corn or fresh non-gmo corn

1 (14.5 ounce) can crushed tomatoes or fresh tomatoes

Directions

Heat oil in a large pot over medium-high heat. Saute onion, celery, carrots and garlic for

5min. Season with chili powder, cumin, and black pepper; cook for 1 min. Stir in veggie

broth, 2 cans of beans, and corn. Bring to a boil. Meanwhile, in a food processor or blender,

process remaining 2 cans beans and tomatoes until smooth. Stir into boiling soup mixture,

reduce heat to medium, and simmer for 15 min.

Curried Carrot Soup Serves 2


1 leek, chopped

1 onion, chopped

1 tablespoon curry powder

2 tablespoons coconut oil

4 cups carrots, chopped

1 cup cauliflower, cut into florets

4 cups vegetable stock

1 cup of coconut milk


1 tsp cayenne

Directions

Heat oil in a large pot over medium heat. Saute onion and leek until tender and translucent.

Stir in the curry powder and spices. Add the chopped carrots and cauliflower, and stir until

they are coated. Pour in the vegetable broth and coconut milk, and simmer until the carrots

and soft. About 20 minute. Transfer the carrots and broth to a blender, and puree until

smooth. Pour back into the pot, and thin with water to your preferred consistency.

Creamy Leek and Carrot Soup Serves 2


1 leek


4 cups carrots, chopped

1 cup cauliflower, cut into florets

32


fresh thyme

Melt the coconut oil in a large soup pot over medium-high heat. Slice the leek into rounds,

and add it to the pot. Stir and cook for 3-4 minutes or until lightly browned. Stir in the

chopped carrots and cook, stirring, for another 3-4 minutes. 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).

Crunchy Cabbage Soup Serves 6


1 head of white cabbage, chopped

15 ounce cooked white beans

1 head broccoli, chopped

1 onion, chopped

3 garlic clove, minced

3 carrots, chopped

2 cups bok choy, chopped

2 cups spinach, chopped

3 stalks celery, diced

1 zucchini, chopped 1/2 cup mushrooms, sliced

basil


1 tablespoon Bragg’s or low salt soy sauce

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

Cucumber Basil Avocado Gazpacho Serves 1


1 ripe avocado

1 cucumber

2 small bunches fresh basil

1 clove garlic

2 scallions

2 cups water

1 1/4 tsp sea salt

1 lime, juiced

Refrigerate all the ingredients until they are quite cold. Place the chilled ingredients into a

blender and purée until smooth, allowing a few specks of green to remain throughout.

Return the soup to the refrigerator and chill again until it is ready to be served. Garnish with

thinly sliced cucumber and basil leaves. http://www.manifestvegan.com

Exotic Mushroom Bisque Serves 4


3 sweet onions 1/2 cup extra virgin olive oil


1 cup Madeira wine

3 8 ounce packages sliced baby portabella mushrooms

1 cup dried morel mushrooms (soak & keep stock to use)

http://www.manifestvegan.com/

33

3 cups shiitake mushrooms (stems removed)

1 teaspoon sea salt 1/2 teaspoon black pepper

Sauté onions and olive oil until caramelized, remove from pan and set aside. Remove

mushrooms from stock. Sauté mushrooms in the pan you used for the onions. Puree 1 cup

of sautéed mushrooms in blender. Return onion mixture to pan with sautéd mushrooms and

pureed mushrooms. Add broth, Maderia wine, sea salt, and black pepper and simmer for 30

minutes. Season to taste & serve.

Note: For a thicker, creamier version of this soup, puree entire recipe.

French Onion Soup Serves 2


6 cups veggie broth

4 cups chopped onion

1 tablespoon olive oil

1 teaspoon sea salt

2 tablespoons Bragg’s or soy sauce

Cook over medium heat for 20 minutes and serve

Lentil Stew Serves 3

Calories: 345 per serving Fiber 13.2g 1/2 teaspoon garlic powder 1/2 teaspoon paprika 1/2 teaspoon sea salt 1/4 teaspoon ground cumin 1/4 teaspoon dried oregano 1/2 teaspoon dried basil



2 onions, chopped

2 celery stalks, diced

1 carrot, sliced

1 sweet potato, cubed

1 tablespoon low sodium soy sauce or Bragg’s


3 tomatoes, diced

1 1/2 cups brown lentils

5 cups water

Combine all seasonings in a small bowl. Heat the oil in a large soup pot over medium heat;

add garlic, onion, celery, carrot, and potato. Stir in half the seasoning mixture and soy

sauce. Cook, stirring frequently, for 7 minutes. Add 5 cups of water, the broth, tomatoes,

and lentils. Bring to boil then reduce the heat and simmer covered for 30 minutes. Add

remaining seasoning mixture, and cook for 20 min longer or until lentils are soft.

Protein Bowl Serves 1


1 cup cooked quinoa *calculated using balance plan amounts

1 cup black beans 1/2 cup tofu

2 cups mixed greens

topped with cilantro, shredded carrots, cabbage, 1/4 cup avocado and salsa

34

Balance Plan: greens with 1 cup quinoa + 1 serving of tofu

Strength Plan: greens with 1/2 cup quinoa + 1/2 serving of tofu

Kaia Plan: greens with 1/4 cup quinoa + 1/4 serving of tofu

Wonderful Miso Soup Serves 1


4 dried shitake mushrooms

3 tablespoons wakame flakes

1 small turnip with greens, rinsed

2 teaspoons sesame seed oil

1 cup yellow onion, thinly sliced

2 medium carrots, cut into strips

¼ cup barley miso

1 green onion, thinly sliced

Rinse shiitakes and wakame flakes, then soak in 2 cups warm water for about 5 minutes, or

until soft. Drain well, then stem mushrooms and cut into thin slices. Remove and discard

thick stems from turnip greens. Roughly chop leaves and finely chop turnip; set aside.Heat

oil in large pot over medium heat. Add onions, carrots and turnips and cook for about 5

minutes. Add 6 cups water and bring to a boil; reduce heat to simmer. Add mushrooms and

wakame and cook for 3 minutes. Add turnip greens and cook for 3 more minutes. Turn heat

to low. Put miso in a small bowl, add 3/4 cup of the broth from the pot and stir to combine.

Return miso broth to pot with remaining broth and stir to combine. Cook for another few

minutes, making sure that the soup is not boiling, as that will destroy miso's beneficial

enzymes. Garnish with green onions and serve.You can also buy miso packets at your local

health food store or Raleys.

New Gazpacho Serves 2


6 ripe tomatoes, chopped

1 onion, chopped

1 cucumber, chopped

1-2 tablespoons fresh parsley

2 tablespoons fresh chives

1 clove garlic, minced 1/4 cup red wine vinegar

3 tablespoons olive oil

1 lemon, juiced


6 or more drops of Tabasco sauce to taste

4 cups tomato juice

Chop, mix and serve. A GREAT immune booster!

Siesta Taco Soup Serves 4


1 28 ounce can fire roasted diced tomatoes


1 15 ounce can black beans, drained and rinsed

1 15 ounce can kidney beans, drained and rinsed

1 15 ounce can lentils, drained and rinsed

1 red onion, very thinly diced

35


1-2 fresh jalapenos, sliced – the more you add the spicier it will be

1 yellow bell pepper, diced into large pieces

2 teaspoons chili powder

1 teaspoon onion powder

2 teaspoons Bragg’s soy sauce

2 1/2 teaspoons cumin

1 tablespoon hot sauce (add more if you want take up the spice a notch) 1/4 teaspoon paprika

1 teaspoon oregano 1/4 cup Diaya shredded vegan cheddar cheese per bowl of soup

sliced black olives and diced fresh cilantro to garnish the top of each bowl

Place all ingredients (except daiya cheese, olives, cilantro, salt and pepper) into a slow

cooker and mix. Cook on high for 2 hours. Taste test and adjust seasonings if necessary.

Cover and cook for another hour.

Spring Pea Soup Serves 2


10 ounce fresh or frozen peas

1 medium avocado, halved, pitted, and flesh scooped out

1 cup water

1 cup unsweetened almond milk

2 tablespoons lime juice

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

In a blender or food processor, puree all ingredients until smooth. Heat on stove to warm.

To serve, drizzle with olive oil and freshly ground black pepper.

Savory Split Pea Soup Serves 4



2 cloves garlic, diced

1 onion, diced


1 teaspoon dried parsley

pinch rosemary

8 cups water

1 tablespoon vegan bouillon mix

2 cups dry green split peas

1 bay leaf


In a large pot, add olive oil, garlic, onion, celery. Heat on med-high until softened. Stir in

the parsley & rosemary. Add water. Set the heat to high. Dissolve bouillon and add split

peas, bay leaf, salt, and pepper. Bring to boil, turn heat to medium, cover, and stir

occasionally. Cook 1 hour, stir well, and serve.

*Balance Plan: serve with 1 slice sprouted wheat bread

*Strength Plan: serve with 1 slice sprouted wheat bread

Very Veggie Soup Serves 6


1 15 ounce cooked beans

36

4 bell peppers (one each red, yellow, orange, green)

1 tomato, diced

1 onion, chopped


3 carrots, chopped


2 cups spinach, chopped


1 small bunch parsley, chopped

1 zucchini, chopped 1/2 cup mushrooms, sliced

basil



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

New Seasonal Entrée Recipes

Chickpea Curry

Serves 4

1 clove of garlic, chopped

½ tsp. peppercorns

½ tsp. coriander

2 Tbs. oil

1 Tbs. curry powder


2 cups sliced sweet potatoes

2 cups carrots, sliced

2 cups cauliflower, sliced

2 chopped tomatoes

1 can light coconut milk

1 can chickpeas

2 Tbs. Tamari or soy sauce

1 Tbs. honey (optional)

¼ cup basil leaves, chopped

In a large saucepan, heat oil and onions for 5 minutes. Add spices, cook for another 2

minutes. Add all other ingredients and broth, bring to boil; reduce heat and simmer for 30

minutes. Season with salt and pepper. Garnish with basil. Enjoy!

Crispy Quinoa Cakes

www.ohsheglows.com

1.5 Cups cooked quinoa

2 tablespoons ground flax + 6 tablespoons water

1 cup destemmed and finely chopped kale

½ cup rolled oats, ground into a flour

½ cup finely grated sweet potato

¼ cup finely chopped oil-packed sun-dried tomatos

¼ cup sunflower seeds

¼ cup fresh basil leaves, finely chopped

2 tablespoons finely diced onion

1 clove garlic, minced

37

1 tablespoon runny tahini paste

1.5 teaspoon dried oregano

1.5 teaspoons red or white wine vinegar

½ teaspoon fine grain sea salt, or to taste

3 table spoons gluten-free all-purpose flour or regular all- purpose flour

Red pepper flakes, to taste

Preheat oven to 400f. Line a large baking sheet with parchment paper. Mix the ground flax

and water in a small bowl and set aside for 5 minutes or so to thicken. Combine all

ingredients together in a large bowl, including the flax mixture and the 1.5 cups cooked

quinoa. Stir well until the mixture comes together. Don’t forget the flour because it helps

bind the patties. Shape mixture into ¼-cup patties with wet hands. Pack tightly so they hold

together better. Place on baking sheet. Bake for 15 minutes, then carefully flip cakes, and

bake for another 8-10 minutes until golden and firm. Cool for 5 minutes on the sheet and

then enjoy!

Ginger Peanut Rice Noodles

Serves 4

www.marthastewart.com

One package Rice noodles

For the Dressing:

3 tablespoons freshly grated ginger

Grated zest of 1 lime

3 tablespoons freshly squeezed lime juice

3 tablespoons rice-wine vinegar

½ teaspoon coarse salt

1/ teaspoon freshly ground pepper

½ cup EVOO

For the garnish:

½ cup thinly sliced scallions, plus more for garnish

½ cup chopped roasted peanuts, plus more for garnish

Make dressing: In a medium bowl, whisk together ginger, lime zest, lime juice, vinegar,

salt, and pepper. Whisking constantly, add oil in a steady stream until mixture is emulsified;

set aside. Bring a large saucepan of water to a boil. Add noodles, and cook until al dente

according to package instructions, about 6 minutes. Drain in a colander, and transfer

noodles to a serving bowl. Add dressing, scallions, and peanuts to noodles; toss to combine.

Serve warm, at room temperature, or chilled, and garnish with additional scallions and

peanuts.

Sweet Potato Casserole with a Crunchy Nut Crumble

For the sweet potatoe mash:

4.5-5 pounds sweet potatoes

1.5 tablespoon vegan butter

1.5 tablespoons virgin coconut oil

.5 tablespoons pure maple syrup, or to taste

1 teaspoon pure vanilla extract

¾ teaspoon cinnamon

1/8 teaspoon ground nutmeg

1/ teaspoon fine grain salt, or to taste

For the crunchy nut crumble:

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1 cup rolled oats

1 1/3 cups pecan halves, chopped

1/3 cup almond meal or almond flour

1 teaspoon cinnamon

1/ teaspoon fine grain sea salt

2 tablespoons virgin coconut oil, melted

2 tablespoons vegan butter, melted

2 ½ tablespoons pure maple syrup

Peel and roughly chop sweet potatoes into large chunks. Place into a large pot and cover

with water. Bring water to a boil, reduce heat to med-high, and gently boil for 10-20

minutes, until the potatoes are fork tender. Drain.Preheat oven to 375F. Lightly grease a

2.5 quart (10 cup) casserole dish and set aside.Prepare the crumble topping: Pulse the oats

in a food processor until coarsely chopped. In a medium bowl, stir together the chopped

pecans, oats, almond meal/flour, cinnamon, and salt. Pour on melted coconut oil, melted

butter, and maple syrup. Stir until combined.Once cooked and drained, place sweet

potatoes into a large bowl.Mash potatoes with the butter and coconut oil until smooth. Now,

stir in the maple syrup, vanilla, cinnamon, nutmeg, and salt. Adjust to taste if desired.

Spoon into casserole dish and smooth out.Sprinkle the crumble topping all over the sweet

potato mixture, evenly.Bake, uncovered, at 375F for 16 to 23 minutes, until the dish is hot

throughout. Plate and serve immediately with a pat of vegan butter or coconut oil.

ENTRÉE RECIPES:

Angela’s Black Bean Burgers Serves 2


1 15 ounce can black beans

3 cloves garlic, chopped 1/4 onions, finely chopped

3 tablespoons flax seed + 1 tablespoon water (= egg replacer)

1 slice sprouted wheat bread or gluten free bread, finely grated

1 tablespoon chili pepper

1 tablespoon cumin

1 teaspoon garlic pepper

Mash black bean in a bowl until they form a paste. Mix in garlic and onion. After mixture is

thoroughly mixed, add the flax seed and water (this is an egg replacement). Slowly stir in

spices. Add the grated sprouted wheat bread to bind. Form 2 patties and place on aluminum

foil into oven set at 350. Bake 10 minutes each side.

*Balance Plan: serve with 1 gluten-free bun

*Strength Plan: serve with 1 gluten-free bun

*Kaia Plan: serve with romaine lettuce

Baba Ganoosh Serves 2


1 large eggplant 1/4 cup tahini

2 gloves garlic, minced 1/4 cup fresh lemon juice

1 pinch ground cumin (optional)

salt to taste

39

1 tablespoon chopped parsley 1/4 cup Kalamata olives

Wrap eggplant in foil and bake at 350 degrees until soft. Scoop out baked eggplant, add

remaining ingredients, and blend in food processor until smooth.

Black Bean Lettuce Wraps Serves 1


1 cup black beans 1/2 avocado, cubed

2 tomatoes, diced

1 cucumber, grated

1 large carrot, grated 1/4 cup cilantro, chopped 1/2 lime, juiced

Mix all together. Place veggies & beans on a tortilla or a Romaine lettuce leaf. Add salsa &

jalapenos to taste.

*Balance Plan: serve with 1 sprouted wheat/ corn tortilla

*Strength Plan: serve with 1 sprouted wheat/ corn tortilla


Bok Choy Tempeh Tacos Serves 3


Tempeh seasoning: 1/2 cup vegetable broth 1/4 cup Bragg’s or soy sauce or tamari

2 cloves garlic (minced)


1 teaspoon liquid smoke

1 teaspoon Sriracha sauce (hot sauce)

2 teaspoon dried basil

1 teaspoon cumin 1/2 teaspoon paprika

1 8 ounce package of tempeh (broken into small chunks) or lean protein.

For the rest of the taco:

3 small bunches of baby bok choy (about 2 cups)

1⁄2 red bell pepper, thinly sliced

1 carrot, grated

1-2 teaspoons sesame seeds

8 corn tortillas or gluten free tortillas or romaine lettuce

salsa

avocado

Tempeh Marinade:

Combine all the liquid ingredients and spices in a small bowl, and then add tempeh.

Refrigerate and let marinate for 1 hour. Heat a large shallow saucepan over med heat for 1

minute. Add tempeh along with the marinade and pepper, sauté for about 10 minutes until

most of the liquid is absorbed (add veggie broth if it starts sticking). Lower heat and add

bok choy and carrots. Continue to sauté until bok choy just starts to wilt. Remove from heat

and mix in the sesame seeds. Fill your taco shells. Serve with homemade salsa & some

avocado.

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*Balance Plan: serve with 1 sprouted wheat/ corn tortilla

*Strength Plan: serve with 1 sprouted wheat/ corn tortilla


Cabbage Rolls with Squash and Tarragon Millet Serves 2


1 cabbage head, separate leaves

4 yellow squash

1 large zucchini 1/2 cup carrot, diced small 1/2 cup celery, diced small

1 small onion, diced small

2 cups cooked millet with tarragon seasoning

sea salt

1 tablespoon coconut oil

1 tablespoon garlic

1 cup vegetable broth

Preheat oven 365. Peel cabbage leaves from head and blanch in vegetable broth. Sauté

squash, zucchini, carrot, garlic, celery and onion in coconut oil until soft. Remove from heat.

Cook millet with tarragon and salt until done, but still very moist. Blot the cabbage dry with

a paper towel. Take 2 tablespoons of millet and spread evenly in a small 2x3 rectangle on

bottom half of cabbage leaves. Place sautéed vegetable mixture on top of grains and roll,

folding edges of cabbage in to the center and continue to roll. Cabbage should be tight,

uniform and should be able to be handled without falling apart.

Cauliflower Wild Rice & Lentils Serves 2


1 head of cauliflower

3/4 cup red lentils 1/4 cup brown lentils

1 cup wild rice

salt to taste

1 tablespoon chili powder

Pinch of Cayenne

2 1/2 cups of water or vegetable stock

2 tomatoes 1/4 cup parsley

Allow lentils to soak for one hour or overnight. Cook the rice separately, put aside. Drain the

lentils. Cook lentils in water or vegetable stock. Bringing to a boil and then simmer for about

an hour. Keep an eye on the process, don’t allow the mixture to burn, add water if

necessary. Steam cauliflower. Combine the rice with the lentil mixture and stir well add

cauliflower. Season with sea salt. Add fresh tomatoes and parsley. To serve place on a bed

of greens.

Coconut Portabella Stir-Fry Serves 1



2 tablespoons water

1 large carrot, chopped 1/2 yellow bell pepper, thinly sliced 1/2 red bell pepper, thinly sliced

41

1 zucchini, thinly sliced

5 ounce package portabella mushrooms, thickly sliced 1/2 cup shredded coconut

1 red onion, thickly sliced

1 tablespoon Bragg’s or soy sauce


1 teaspoon toasted sesame seeds (optional)

Heat oil and add water, cook for 1 minute. Add veggies and sauté over high heat until

softened (7-10 minutes), and stir frequently. Turn down heat, add coconut, soy sauce, and

Tabasco sauce. Stir well and season to taste. Transfer to serving dish, sprinkle sesame

seeds. Serve over quinoa or wild rice.

*Balance Plan: serve over 1 cup quinoa or wild rice

*Strength Plan: serve over 1/2 cup quinoa or wild rice

*Kaia Plan: serve over 1/4 cup quinoa or wild rice

Cucumber Avocado Roll Serves 1


1 ripe avocado, diced

1 fresh lemon

1 cucumber, diced

2 tablespoons mint, minced

2 tablespoons fresh dill, minced

1 cup fresh spinach


Mix avocado, lemon, mint, dill, salt, and pepper. Spread 2 tablespoons on tortilla or romaine

lettuce leaf. Layer thin slices of cucumber and spinach.

*Balance Plan: sprouted wheat wrap

*Strength Plan: sprouted wheat wrap

*Kaia Plan: romaine lettuce leaf

Crush the Craving Veggie Wraps Serves 1


1 bunch chives, chopped 1/2 head cauliflower, chopped 1/4 avocado, diced

1 cup lentil beans

1 small bunch cilantro, chopped

1 tomato, diced

pinch of sea salt 1/2 lemon, juiced

Mix the chives, cauliflower, avocado, and cilantro. Add the lentils, tomato and seasoning.

Scoop mixture into tortillas or Romaine lettuce leaves.



*Kaia Plan: romaine lettuce wrap

Easy Coconut Curry Serves 4


Sauce Ingredients:

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1 teaspoon coconut oil 1/2 yellow onion, chopped


1 1/2 to 2 tablespoons curry powder

1 13 ounce can coconut milk

1 tablespoon tamari, or soy sauce

1 tablespoon pure maple syrup, Stevia, or Truvia 1/2 teaspoon salt

Ingredients:

1 sweet potato, peeled and chopped

1 lb. assorted vegetables, chopped (fresh or thawed from frozen)

Melt the coconut oil in a 3- quart sauté pan over medium heat. Sauté the onions and garlic

until tender, about 5 minutes. Add in the coconut milk, curry powder, Bragg’s, maple syrup

and salt. Whisk well to combine. (Since curry powders can vary by brand, start with a

smaller amount and add more to suit your taste.) Taste and adjust any other flavors as

needed, then bring the sauce to a simmer and add in the chopped sweet potatoes. Cover

the pan, and allow the sweet potatoes to steam in the sauce for 5 minutes. Finally, add the

rest of the vegetables, toss in the sauce to coat, then cover and allow to steam until fork-

tender.

*Balance Plan: ½ cup quinoa

*Strength Plan: 1/4 cup quinoa

*Kaia Plan: serve over mixed greens

Garden Burger Serves 1


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 Ketcup)

Garlicky Green Beans Serves 1


4 large cloves garlic, pureed

3 tablespoons vegan butter

2 pounds green beans, trimmed & cut in half

3 roasted red peppers

1 tablespoon sea salt

pepper to taste

Blanch green beans in water with sea salt. Remove from heat. Cover and set aside. In sauté

pan, heat oil on low heat. When hot, add beans, roasted red peppers and garlic, stir to

combine. Season to taste and serve.

*Roasted red peppers. Preheat broiler or grill. Cook the whole pepper over high heat until

they have blistered blackened spots and are tender. Place the peppers into an air tight

container or brown paper bag, with top rolled up, until the peppers are cool. When the

peppers are cool, remove the skins. Slice the peppers open and scrape out the cores and

seeds. Cut into strips.

Green Beans & Coconut Serves 2


1 pound green beans, trimmed and chopped

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1 tablespoon coconut milk

1 tablespoon shredded coconut

1-2 red chilies, chopped

2 cloves garlic, chopped 1/2 teaspoon cumin 1/2 teaspoon fresh ginger, chopped

1 teaspoon of your favorite herb


salt, pepper & cayenne to taste

Heat 2 tablespoons olive oil. Sauté beans, garlic, chilies, cumin, & ginger in oil. Add coconut

milk and shredded coconut. Cook a few more minutes. Finally, add herbs, salt, pepper &

cayenne.

*Balance Plan: serve over 1 cup quinoa or wild rice

*Strength Plan: serve over 1/2 cup quinoa or wild rice

*Kaia Plan: serve over 1/4 cup quinoa or wild rice

Grilled Squash & Protein with Arugula Serves 3


2 medium squash


3 roasted red peppers

1 cup black beans (or protein of your choice) 1/2 cup wild rice

3 tablespoons balsamic vinegar

1 teaspoon Dijon mustard 1/4 teaspoon sea salt 1/4 teaspoon pepper 1/4 cup shallots, finely diced

1 5 ounce package arugula

2 tablespoons parsley, chopped

Spray pan and grill lean protein (your choice), red bell peppers and squash. Season with

salt and pepper to taste. In small bowl, whisk remaining olive oil, vinegar, mustard, salt and

pepper. Pour over squash, protein & peppers. Add shallots & toss. Add arugula & toss.

Garnish with parsley.

Kaia Club Sandwich Serves 1


vegetarian bacon *calculated without bread

vegetarian turkey slices 1/4 avocado

romaine lettuce

tomato

sprouts

Vegenaise (vegan mayonnaise)

Add all sandwich toppings & enjoy. You can find vegan bacon & turkey at Trader Joes,

Raleys and most grocery stores in the health food section.

*Balance Plan: 2 slices sprouted whole-wheat bread

*Strength Plan: 1 slice sprouted whole-wheat bread

*Kaia Plan: romaine lettuce

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Kaia Pizzadilla Serves 1


2 gluten free tortillas

6 mushrooms

6-8 black olives

1 cup spinach 1/2 cup non-dairy cheese (we recommend Diaya) 1/2 pizza or marinara sauce


Warm tortillas in pan, spread with marinara sauce, top with cheese, spinach, mushrooms,

olives and serve.

*Balance Plan: according to directions

*Strength Plan: according to directions

*Kaia Plan: use large kale leaves or 1 gluten free tortilla

Kaia Quesadilla Serves 1


2 gluten free tortillas

1 tomato, chopped 1/4 cup quinoa & beans

1 cup spinach 1/2 cup non-dairy cheese (we recommend Diaya)

any other veggies that sound good 1/4 sliced avocado

Directions: Warm tortillas in pan, add toppings and serve.

*Balance Plan: make according to directions

*Strength Plan: make according to directions

*Kaia Plan: Use large kale leaves or 1 gluten free tortilla

Kale or Romaine Quinoa Wrap Serves 3


1 cup quinoa

2 cups water 1/2 avocado, diced

2 tomatoes, diced

1 cucumber, grated

1 large carrot, grated

apple cider vinegar

flax oil

salt and pepper to taste

Place quinoa and water in pot and bring to a boil. Stir, reduce heat, and cover. Simmer on

low heat for about 20 minutes or until all the water is absorbed. Mix vegetables together.

Scoop one serving of vegetables and scoop of quinoa onto a kale leaf or large romaine

lettuce leaf. Drizzle apple cider vinegar, flax oil, sea salt and pepper for taste.

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Quinoa with Kale, Raisins & Chickpeas Serves 4

Calories: 344 per serving Fiber 8.3g 2/3 cup dry quinoa, rinsed well

1 1/3 cups vegetable broth

4 cups kale, torn into bite-sized pieces

1 teaspoon coconut oil

1 clove garlic, minced 1/4 tsp chili flakes

1 19 ounce can chickpeas, drained and rinsed well

zest of 1 lemon 1/4 cup raisins 1/4 teaspoon good quality sea salt 1/2 cup halved cherry tomatoes

nutritional yeast (optional)

chopped walnuts (optional)

Place the quinoa and broth in a large pot, bring to a boil then cover and reduce to a simmer

for 20 minutes until almost all the liquid has been absorbed. In the last couple minutes add

the kale on top and stir. Cover and let cook for 2 more minutes. Set aside.

While waiting for the quinoa to cook, heat a large pan over medium heat. Heat the coconut

oil, add garlic and chili flakes. Sauté 2 minutes until golden and fragrant. Add chickpeas

and lemon zest and cook until warm, about 2 minutes. Add the quinoa, kale, raisins and salt

and stir to mix well. Add the cherry tomatoes last, and stir over heat for 1 minute. Serve

with some nutritional yeast and chopped walnuts sprinkled on top.

Quinoa Salad with Roasted Vegetables Serves 3


1 cup quinoa

2 small zucchinis, chopped

1 medium carrot, chopped

1 small red onion, chopped

2 small yellow squash, chopped



1 fresh lemon, juiced

Roast chopped veggies in the oven at 300F until tender. Prepare quinoa according to

package directions. Toss everything together in a large serving dish.

Ratatouille Serves 2


5 tomatoes, diced

1 zucchini, sliced

1 eggplant, sliced

1 green bell pepper, diced

1 onion, chopped




1 cup of water

Heat pan and sauté olive oil, garlic and onions. Add eggplant, zucchini & bell pepper cook

46

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

until veggies are cooked but not too soft.

Sautéed Vegetables *Caloric content dependent upon vegetable selection.

Group 1:

cauliflower, celery, carrots, broccoli, cabbage, eggplant, winter squash, asparagus

Group 2:

mushrooms, peppers, zucchini, summer squash

Group 3:

greens- spinach, chard, kale etc., scallions, bean sprouts

extra virgin olive oil or cooking spray

sea salt and pepper

Optional:

chopped nuts, tofu or tempe, rice noodles, sesame seeds and water chestnuts.

Preheat wok, add a little olive oil or cooking spray. Add group 1 until partially done and then

group 2 until everything is almost done, and then add group 3 right at the end.

Simple Spring Wrap Serves 1


1/2 avocado, sliced thin

½ fresh lemon juice

1 cucumber, shredded

2 tablespoons mint, minced

2 tablespoons fresh dill, minced

1 cup fresh spinach, chopped


Mix avocado, lemon, mint, dill, salt, and pepper. Spread 2 tablespoons on tortilla or romaine

lettuce leaf. Layer thin slices of cucumber and spinach.



*Kaia Plan: romaine lettuce leaf

Spaghetti Squash or Tofu Noodles Serves 2

& Marinated Tomato Sauce Calories: 295 per serving Fiber 4.8g

3 large tomatoes

3 tablespoons olive oil 1/2 teaspoon sea salt

pepper to taste

12-15 leaves basil


1 sautéed onion

1 spaghetti squash or 1 package tofu noodles

47

Mix all ingredients (except squash or tofu) in a bowl let stand 1 hour before cooking.

Preheat oven to 375 degrees. Cut spaghetti squash in half lengthwise. Scoop out seeds and

pulp. Spray cookie sheet with cooking spray and place squash cut side down. Bake for 40

minutes or until soft. Or microwave 6-8 minutes. Gently run a fork lengthwise across the

inside of the squash to shred the pulp into strands. Or if using tofu noodles, drain and cook

according to package directions. Place marinated ingredients in pan and simmer for 20

minutes. To serve, top noodles with sauce. *Spaghetti squash or tofu are only 25 calories

and no carbs!

Spicy Lentils & Wild Rice Serves 2

Calories: 350 per serving Fiber 15.5g 3/4 cup red lentils 1/4 cup brown lentils

1 cup wild rice

salt to taste

1 tablespoon chili powder

2 1/2 cups of water or vegetable stock

2 tomatoes 1/4 cup parsley

Allow lentils to soak for one hour or overnight. Cook the rice separately, put aside. Drain the

lentils. Cook lentils in water or vegetable stock. Bringing to a boil and then simmer for about

an hour. Keep an eye on the process, don’t allow the mixture to burn, add water if

necessary. Combine the rice with the lentil mixture and stir well. Season with sea salt. Add

fresh tomatoes and parsley. To serve place on a bed of greens.

Spanish Style Quinoa Serves 4



1 cup uncooked quinoa

1 medium onion, finely chopped


1 small green bell pepper, chopped

1 8 ounce can tomato sauce

2 1/2 cups water

1 teaspoon chili powder 1/4 teaspoon garlic powder 1/4 teaspoon ground cumin

Heat the extra virgin olive oil in a large saucepan over medium-high heat. Stir in the

quinoa, onion, garlic, and green pepper. Cook and stir 5 to 10 minutes until the onion is

tender, and the quinoa has lightly toasted. Stir in the tomato sauce and water, then season

with the chili powder, garlic powder, and cumin. Bring to a boil, then reduce heat to

medium-low, cover, and simmer until the quinoa is tender, and the liquid is absorbed, about

30 minutes. Stir the quinoa occasionally as it cooks.

Spring Greens (add any dressing or topping that you like)

4 cups kale

1 cup fresh spinach, chopped

2 cups broccoli (if fresh steam)

1 cup of asparagus (steamed and chopped)

48

½ fresh lemon juice

1 tablespoon Brags or soy sauce


2 cloves chopped garlic

1 diced onion


Add coconut oil to low heat frying pan, add broccoli, asparagus, kale, spinach and all

seasoning. Toss until lightly cooked and serve.

Spicy Lentil Sloppy Joes Serves 6


1 cup lentils

4 cups water

2 onions, chopped

cooking spray

1 cup tomatoes, chopped

2 teaspoons apple cider vinegar

2 tablespoons mustard, hot sauce or cayenne


1/4 teaspoon ground sage

1/4 teaspoon cumin

1/4 teaspoon onion powder

1/4 teaspoon turmeric

1/4 cup fresh basil


1 cup tomato sauce

Boil lentils in water, cover until soft. Spray pan, sauté onion, add tomatoes and cook for 5

minutes. Add remaining ingredients, (except for tomato sauce). Stir in lentils. Add tomato

sauce. Heat on medium for 10 minutes and stir often.

*Balance Plan: serve with 1 gluten-free bun

*Strength Plan: serve with 1 gluten-free bun


Steamed Veggies & Marinara Serves 2


Vegetables:

1 cup broccoli

1 cup onion

1 cup zucchini 1/2 cup carrots

1 jalapeno pepper

1 red bell pepper

1 cup kale

1 cup spinach

Marinara sauce:

1 clove garlic

4 tomatoes

fresh basil

1 cup sun-dried tomatoes 1/2 cup chickpeas

49


lemon

pepper and sea salt to taste.

Sauté garlic in oil, heat until golden. Add remaining marinara ingredients and simmer for 20

minutes. Steam vegetables. To serve, top vegetables with sauce.

Stir Fried Greens & Almonds Serves 3


2 cups broccoli (one head)

1 onion, chopped

1 cup green beans

1 cup of mixed veggies (cauliflower, carrots, sweet peas, spinach)

1 clove of garlic, chopped

3 tablespoons extra virgin olive oil (total)

1 lemon, juiced 1/2 teaspoon oregano 1/2 teaspoon cumin 1/4 cup almonds, chopped


Sauté 2 tablespoons of olive oil, garlic & onions. Add beans, broccoli, & veggies. Cook for a

few more minutes until veggies are cooked but not too soft. In a small bowl add 1

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

Stuffed Tomatoes Serves 2


2 tomatoes 1/2 cup fresh spinach, chopped 1/4 cup eggplant, chopped 1/2 cup zucchini, chopped 1/2 cup onion, chopped

1 clove garlic, chopped



Chop spinach, eggplant, zucchini, onion & garlic. Place in bowl and add olive oil, salt,

pepper, mix. Cut stem off tomatoes and scoop out pulp (leave skin). Gently spoon

vegetable mixture into tomatoes. Place stuffed tomatoes in an ovenproof pan, add 1/3 cup

of water, and cover tightly with foil. Bake in preheated oven 350 degrees for 20 minutes.

Sweet & Spicy Noodles Serves 1


2 large zucchini or yellow squash

2 tablespoons almond butter

2 tablespoons Bragg’s, tamari, soy sauce 1/4 cup basil leaves, minced

2 teaspoons curry powder

1 tablespoon fresh rosemary, minced or 1 teaspoon dried rosemary

sea salt & pepper to taste.

Optional: olives, capers, pine nuts, different veggies & herbs & fresh mushrooms.

50

Combine all ingredients together in a large bowl & serve.

Sweet Potato & Black Bean Enchiladas (***A Kaia Favorite***)

Serves 8-16 (*depending on whether you use corn or whole wheat tortillas)

Calorie Content: 270 per serving* (determined using whole wheat tortillas)

Sauce Ingredients:

1 15 ounce can tomato sauce

1 3/4 cups low-sodium vegetable broth

1 teaspoon chili powder

1 teaspoon garlic powder

1 teaspoon dried oregano 1/2 teaspoon chipotle chile powder

Filling Ingredients:


1 cup onion, diced

3 cups sweet potatoes, peeled and diced

1 15 ounce can diced tomatoes, drained

1 16 ounce jar prepared medium salsa


1 teaspoon cumin

1 15 ounce can black beans, rinsed and drained 1/4 cup feta cheese

Enchiladas:

16 6-inch corn or 8 10-inch whole wheat tortillas 1/2 cup feta cheese

Garnishes:

2 limes, cut into wedges 1/2 cup sour cream or use a non-dairy sour cream for a vegan dish

cilantro

To make Sauce: Bring all sauce ingredients to a simmer in saucepan over medium heat.

Whisk to combine and then remove from heat. Season with salt and pepper, if desired.

To make Filling: Heat oil in separate saucepan over medium heat. Add onion and sauté 3 to

5 minutes, or until soft. Add sweet potatoes, tomatoes, salsa, garlic, cumin, and 1/2 cup

water; bring to a boil. Reduce heat to medium-low, and simmer 30 to 40 minutes, or until

sweet potatoes are soft. Mash mixture with potato masher until combined. Add black beans,

and cook 5 minutes. Add 1/4 cup feta cheese to the mixture.

To assemble Enchiladas: Preheat oven to 350 degrees. Brush 13- x 9-inch baking dish with

oil. Spread 1/2 cup of sauce in bottom of dish. Spoon filling onto, roll, and pack close

together seam-side down in baking dish. Top with remaining sauce and feta cheese.

Bake 15 minutes.

Preheat boiler. Broil Enchiladas 5 minutes, or until cheese is browned and bubbly. Let rest

10 minutes before serving. Garnish with lime, sour cream, and cilantro.

Thai Noodles Serves 3


http://citronlimette.com/recipe_archive/main_dishes/sweet-potatoes-and-black-bean-enchiladas/

51

Noodles:

1 package firm tofu

1 cup water 1/4 cup Bragg’s or soy sauce

1 8 ounce rice noodles

Sauce:


1 tablespoon fresh ginger 1/4 cup water 1/4 cup soy-nut butter or organic peanut butter

3 tablespoon Bragg’s soy sauce

3 tablespoon vinegar

1 tablespoon sesame oil

Garnish: 1/4 cup chopped peanuts 1/4 cup cilantro leaves

1 lime

Cut tofu into 1⁄4-inch slices. Marinate tofu in 1 cup water and 1/4 cup soy sauce for 10

minutes. Transfer to baking sheet and bake 25 minutes at 400 degrees, turning once. Tear

cooled tofu into bite size pieces. Add garlic, ginger, water, soy-nut butter, soy sauce,

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

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

Thai Coconut & Peanut Butter Curry Serves 6


3 red bell peppers, thinly sliced

1 cup onion, chopped

1 8 ounce package baby portabella mushrooms, sliced


1 can full fat coconut milk

2 tablespoons Bragg’s or soy sauce

1 teaspoon dry ginger

pinch pure Stevia or Truvia

2 tablespoons brown sugar or coconut sugar

2-3 tablespoons red curry paste 1/4 cup peanut butter (can omit for peanut-free curry) 1/4 teaspoon salt

4 cups broccoli florets

4 carrots, sliced

3 small zucchinis, chopped

1 cup pineapple, chopped

15-20 fresh basil leaves, torn (fresh is much better than dry basil for this recipe)

Garnishes: cilantro, chopped peanuts, Sriracha

In a large pot, sauté the first three ingredients in oil or oil spray, stirring every so often, for

8 minutes or until the onion begins to look translucent. Meanwhile, make the sauce:

Combine the next eight ingredients in a large bowl, and stir to fully incorporate the curry

paste and peanut butter. Now add all remaining ingredients—including the sauce—to the

pot. Bring to a boil; then boil on medium, uncovered, 8-11 minutes (depending on your

texture preference for veggies), stirring occasionally. Add garnishes if desired.

52

*Balance Plan: 1 whole wheat naan

*Strength Plan: no additions

*Kaia Plan: no additions

Toasted Quinoa with Kale Serves 3


1 cup quinoa

2 tablespoons extra virgin olive oil (total)

1 3/4 cup water


4 cups kale, chopped

2 tomatoes, diced

1 tablespoon fresh lemon juice 1/3 cups toasted pine nuts (balance level) 1/2 teaspoon sea salt

Dry-toast 1 cup quinoa in a pan, stirring until golden (about 6 minutes). Add sea salt, 1

tablespoon olive oil and 1 3/4 cups boiling water. Reduce heat to low, cover, and simmer 20

minutes. Let stand 5 minutes. In a separate saucepan, over med high heat, sauté 1

tablespoon olive oil and garlic for 30 seconds. Add 4 cups chopped kale, sauté until deep

green and tender, (3-4 minutes). Stir in quinoa, lemon juice, salt & pepper to taste.

Tofu Chow Mien Serves 2


2 cups cabbage, chopped

2 cups onions, sliced

1 teaspoon sesame or almond oil

1 16 ounce package firm tofu, diced

2 cups peas

2 cups mushrooms, sliced

1 tablespoon arrowroot powder


1 teaspoon Asian 5 spice seasoning powder

1 can water chestnuts

2 cups mung bean sprouts

Sauté the cabbage and onions in sesame or almond oil. Cook on medium heat 5 minutes

and then add tofu, peas and mushrooms. In a bowl, mix the arrowroot powder and the

Bragg’s or soy sauce with 3 tablespoons of liquid from the cooking mushrooms. Add this

mixture, seasonings, water chestnuts, and bean sprouts to the sauté mixture stir. Cook for

3 more minutes.

Tomato, Basil, & Hummus Sandwich Serves 1


Several slices of tomatoes

fresh basil leaves

tablespoon hummus

sea salt and freshly ground pepper to taste

Tasty and simple! Spread hummus on your choice of bread, add tomatoes, basil & pepper.

Balance Plan: 2 slices sprouted wheat bread

53

Strength Plan: 2 slices sprouted wheat bread

Kaia Plan: romaine lettuce leaf

Vegan Saag Serves 2


1 10 ounce package frozen spinach, thawed

1 medium onion

2 teaspoons curry powder

2 tablespoons minced garlic 1/2 teaspoon salt (or more if desired) 1/4 teaspoon dry ginger (or 1 tsp fresh) 1/2 tablespoon olive oil 1/4 cup coconut yogurt

Add onion and oil to a hot pan and sauté for 3 minutes until golden. Stir in the garlic, curry,

and ginger, and sauté for another minute. Then add spinach, as well as 2

tablespoons water. Cook another minute, or until most of the water is absorbed. Remove

from heat and stir in yogurt, as well as 1/4 cup water or milk of choice. You can also add a

little coriander and turmeric, if desired, for more flavor.

*Balance Plan: ½ cup wild rice

*Strength Plan: ¼ cup wild rice

*Kaia Plan: no additions

Veggie Stir-fry Serves 1

Calories: 248 per serving Fiber 8.5g 1/2 cup firm tofu, diced

3 bell peppers (red, yellow, green), sliced

1 onion, sliced


2 carrots, sliced


1 cup mushrooms, chopped

5-8 basil leaves, chopped

2 tablespoons fresh ginger, peeled and minced

1-2 tablespoons Bragg’s

1-2 tablespoons Asian 5 Spice seasoning powder

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

until vegetables are softened

Veggie Fajitas Serves 2


1 6 ounce package vegan chicken strips

3 bell peppers (red, yellow, green)

1 cup onion


1 cup mushrooms, chopped

1 cup spinach, chopped

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

fresh salsa.

Balance Plan: 1 sprouted whole grain tortilla

54

Strength Plan: 1 sprouted whole grain tortilla

Kaia Plan: romaine lettuce leaf

Vegetable Pot Pies Serves 8


Crust:

Follow directions for ‘crust’ on back of Bob’s Organic Spelt Flour

Filling:


1 1/2 cups leek, white and green parts chopped

1 1/2 cups celery or fennel, chopped

1 cup carrots, diced

1 8 ounce package button mushrooms, thinly sliced

2 tablespoons all-purpose flour


1 1/2 cups red-skinned potatoes, peeled, and cut into 1/2 inch cubes

2 1/4 cups low-sodium vegetable broth

1 teaspoon poultry seasoning

2 tablespoons creamy cashew butter

Optional:

6 asparagus spears, cut into 1-inch pieces 1/2 cup fresh or thawed frozen peas 1/2 cup fresh or thawed frozen corn kernels

Heat oil in large pot over medium heat. Add leek, celery, carrots, and mushrooms. Sauté 5

to 7 minutes, or until tender. Stir in flour and garlic, cook 1 minute. Add potatoes, broth,

and poultry seasoning. Cover, and bring to a boil. Reduce heat to medium-low, and simmer

10 minutes. Stir in cashew butter and cook 1 minute more. Remove from heat, and stir in

asparagus, peas, and corn.

Preheat oven to 400 degrees. Roll out Dough to 1/8-inch thickness. Cut into 8 4-inch

rounds. Spoon filling into 8 1-cup ramekins. Place dough rounds on top, pressing dough

around sides of ramekins with fork to crimp and seal. Pierce the top of each pot pie with a

knife or fork. Place pot pies on baking sheet, and bake 30 to 40 minutes, or until tops are

golden brown. Let stand 5 minutes before serving.

Wild Rice & Alkalizing Greens Serves 2


1 cup of wild rice

1 cup bok choy, chopped

1 cup broccoli, chopped

2 carrots, chopped

1 cup of bean sprouts, chopped 1/2 cup vegetable broth

1 dried red chili, minced

1 fresh lime, juiced 1/2 cup cilantro, chopped

5-8 basil leaves, chopped

sea salt to taste

Steam the chopped bok choy, broccoli, carrots, and bean sprouts in the veggie broth, cook

55

just enough to leave them crunchy. Finely chop the chili, cilantro & lime for dressing. Place

rice on a plate, top with veggies, dressing and serve.

CHIPS, DIPS, and DRESSINGS:

Baked Cauliflower Cuts Serves 1

Calories: 170 total recipe Fiber 5g

1 head of cauliflower


sea salt and pepper

Preheat oven to 425 degrees. Cut cauliflower like a loaf of bread into 1/2 inch thick slices. Oil

pan, arrange cauliflower, brush with melted coconut oil, and season to taste (optional

cayenne or hot sauce). Bake for 45 minutes.

Buffalo Kale Chips Serves 1


1 large bunch kale (de-stemmed & de-ribbed)

cooking spray

1 to 3 tablespoons hot sauce

sea salt, pepper, and chili powder

Preheat oven to 350 degrees, make sure kale is dry. Spread kale on baking sheet & lightly

spray kale with cooking spray. Sprinkle kale with hot sauce & lightly toss. Add salt, pepper

and chili powder. Toss. Bake 15- 17 min, depending on desired crispiness.

Creamy Vegan Ranch Dressing Serves 1


5 ounces silken tofu, drained/squeezed dry 1/3 cups apple cider vinegar 3/4 teaspoon celery seed 3/4 teaspoon coriander 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/2 teaspoon fine black pepper 1/4 teaspoon cayenne

2 tablespoons maple syrup - grade b 3/4 teaspoon sea salt, salt to taste

2-3 tablespoons grape seed oil

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

Easy Cheesy Chipotle Kale Chips Serves 1


1 large bunch kale, de-stemmed and de-ribbed

2 tablespoons chipotle hot sauce


1 teaspoon sea salt 1/3 cup nutritional yeast flakes

56

1 teaspoon paprika

Directions: Preheat the oven to 200 degrees and cover 2 large baking sheets with

parchment paper. Rip the kale into bite sized pieces and toss gently with the chipotle sauce

and lime juice until completely coated. Dust with a mixture of the cumin, sea salt and

nutritional yeast until coated on both sides of the kale. Arrange in a single layer on the

baking sheet so that no kale leaves are overlapping. Sprinkle with additional nutritional

yeast flakes and sprinkle with paprika (smoked is good) for a dash of color. Bake on the

middle rack for 1 1/2 hours and turn leaves over. Bake an additional 1 to 2 hours, or until

crisp. Let cool completely before enjoying. http://www.manifestvegan.com

Ginger-Miso Dressing Serves 1

Calories: 567 total recipe Fiber 3.8g

1 large carrot, peeled and roughly chopped

1 large shallot, peeled and roughly chopped

2 tablespoons roughly chopped ginger

1 tablespoon white miso

2 tablespoons rice wine vinegar 1/4 cup sesame oil

2 tablespoons water

Add to blender and mix well.

Homemade Almond Milk Serves 1

Calories: 370 total recipe Fiber 5.6g 1/2 cup almonds, skins removed and soaked overnight

3 cups of water

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

1 teaspoon coconut oil (optional)

Place the nuts, water, sweetener, and 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. Refrigerate in glass jar for up to one week.

Hummus Serves 1


1 1/2 cups chickpeas

1 teaspoon sea salt

2 lemons, juiced


1 cup filtered water

1 pinch paprika

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

Mexican Bean Dip Serves 1


1 cup pinto beans

1 garlic clove,minced 1/2 cup onion, minced 3/4 teaspoon salt

black pepper to taste

http://www.manifestvegan.com/

57

crushed red hot pepper to taste 1/4 teaspoon ground cumin 1/4 teaspoon dry mustard 1/4 teaspoon dried basil

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

Mushroom Skewer’s Serves 1

Calories: 188 total recipe Fiber 10.5g 1/2 tablespoon harissa


2 tablespoons balsamic vinegar

1 teaspoon dried oregano

1 8 ounce package baby portobello mushrooms, halved lengthwise

Whisk the harissa, olive oil, balsamic vinegar, and oregano together in a medium bowl. Add

the halved mushrooms and toss well to coat. Marinate for 30 minutes. Preheat the oven to

350 degrees or preheat the grill, if grilling. Thread the mushrooms onto pre-soaked bamboo

skewers. Roast them in the oven for 10-12 minutes, or grill them, 5 minutes per side.

Roasted Chickpeas Serves 1


2 15 ounce cans garbanzo beans


1 tablespoon organic no-salt seasoning

Drain garbanzo beans. Heat oven to 350 degrees. Line baking sheet with aluminum foil and

spray with cooking spray. Toss garbanzo beans in coconut oil and seasoning. Bake for 45

minutes to one hour, tossing every 15 minutes. Great salad topping!

Salsa Serves 1


4 tomatoes, chopped 1/2 onion, diced

1 tablespoon cilantro, minced


1 teaspoon jalapeno, seeded and minced 1/2 teaspoon garlic,minced 1/2 teaspoon sea salt 1/4 teaspoon pepper 1/4 teaspoon chili powder

pinch of cayenne pepper

Mix together and serve. Sweet & simple!

Sesame Dressing Serves 1

Calories: 687 total recipe Fiber 4.2g 1/4 cup sesame oil 1/4 cup toasted sesame seeds

2 tablespoons apple cider vinegar

1 tablespoon brown rice vinegar

58

1 tablespoon fresh lime juice

1 tablespoon ginger, minced

1 tablespoon cilantro, chopped


Mix together.

Strawberry Lemon Basil Dressing Serves 1


1 cup fresh strawberries 1/4 cup packed fresh basil

3 tablespoons fresh lemon juice


1-2 teaspoons pure maple syrup, to taste

fine grain sea salt & black pepper, to taste

In a food processor or blender, blend the strawberries, basil, lemon juice, and oil until

smooth. Add salt, pepper, and maple syrup to taste and blend again.

Spinach Hummus Serves 1



3 cups spinach 1/2 lemon juiced

2 tablespoons raw tahini

1 cup garbanzo beans


Place garlic, garbanzo beans & spinach in food processor and blend until finely minced. Add

lemon juice and tahini. Process until creamy.

Vinegar-Lemon Dressing Serves 1


1 tablespoon extra virgin oil olive


1 tablespoon fresh lemon 1/2 tablespoon water


basil, garnish

mint, garnish

Whisk all ingredients. Season with salt and pepper to taste. Garnish with a handful of thinly

sliced fresh basil and mint leaves.

59

ENDURANCE FUELS:

Kaia Climb Endurance Drink Serves 1

Calories: 200 per serving Fiber 8g Sugar 33.2g

1 yerba mate and green tea bag

2 cups water

2 dates

1 tablespoon hemp protein

1 tablespoon ground chia seed 1/2 lemon, juiced 1/2 lime, juiced 1/2 teaspoon lemon zest

Prepare tea (steep for 10 minutes), refrigerate till cooled or pour over ice. Pour chilled tea

and remaining ingredients into blender and add as much purified water as desired to taste.

Kaia Gel Serves 6

Calories: 110 per serving Fiber 1.1g Sugar 24.1g

2 dates 1/4 sweet potato, steamed 1/2 cup raw coconut nectar (or your favorite low glycemic sweetener)

1 tablespoon lemon zest

sea salt to taste

Blend all ingredients. Store in snack size ziplock bag (bite off corner when ready to eat) or

store in gel flask.

Kaia Power Bar Balls Serves 8

Calories: 200 per serving Fiber 3.4g Sugar 18.4g 1/2 cup Craisins and/or raisins

2 dates

2 tablespoons cacao powder or carob powder 1/4 cup plant based protein powder 1/4 cup chia seeds

10 frozen strawberries

1 tablespoon maca

1 tablespoon hemp seeds

4 tablespoons coconut nectar (or your favorite low glycemic sweetener) 1/4 cup sunflower seeds 1/2 teaspoon lemon zest 1/2 lemon, juiced

sea salt to taste

unsweetened, shredded coconut

organic sugar

Add all ingredients to food processor and blend. Shape into balls and roll in shredded

coconut and organic sugar.

60

New Seasonal Sides & Sweets Recipes

Crispy Smashed Potatoes with Avocado Garlic Aioli

www.ohsheglows.com

For the Potatoes:

2lbs Yukon gold potatoes (or try red or new potatoes)

2-2.5 tablespoons extra virgin olive oil (or oil of choice)

Fine grain sea salt and freshly ground black pepper (be generous)

Garlic powder, for sprinkling on top

1/3-1/2 cup fresh parsley, minced

Avocado Garlic Aioli:

1 Large avocado, halved and pitted

1 Large or 2 small garlic cloves

½ tablespoon fresh lemon juice

¼ cup soy-free veganaise (or vegan mayo of your choice)

Fine grain sea salt and freshly ground black pepper, to taste

Add potatoes into a large pot and cover with water (I do not peel the potatoes). Place on

stove top and turn heat to high. When the water starts to boil, reduce heat slightly, and

simmer uncovered for 20-25 minutes, until tender. Meanwhile, prepare the avocado aioli.

Add garlic into food processor and process until minced. Now add the rest of the aioli

ingredients and process until smooth, scraping down the bowl as needed. Add salt and

pepper, to taste.When potatoes are fork tender, drain in a colander and cool for 10 minutes

or so. Preheat oven to 450F. Place potatoes on a large lightly greased baking sheet. With

the base of a mug or measuring cup, smash or press down on each potato until it's mostly

flattened (see photo in post). Some potatoes might break apart a little, but this is totally

fine. Drizzle each potato with about 1 teaspoon of oil and sprinkle on a generous amount of

salt and pepper. Finally, sprinkle on some garlic powder. Roast potatoes in the oven for 25-

30 minutes until crispy, golden, and browned on the bottom. I roasted the potatoes for 30

minutes as I used fairly large potatoes. Keep an eye on them as cook time will vary.

Remove from oven and sprinkle with chopped fresh parsley, more sea salt, and pepper.

Serve immediately with avocado aioli and watch them go lightening fast!!

Carob Almond Freezer Fudge & Frosty

www.ohsheglows.com

½ Cup Virgin coconut oil, melted

14 cup creamy natural almond butter (roasted or raw are both fine)

14 cup carob powder, sifted

2-3 tablespoons pure maple syrup (or liquid sweetener of choice), to taste

1 teaspoon pure vanilla extract

1/8-1/4 teaspoon fine grain sea salt

½ cup gluten-free rice crisp cereal (to add crunch-optional)

Line a very small loaf pan (4”x8”) with plastic wrap for easy removal. Mix all ingredients

together in a large bowl until smooth. With a spatula, scoop the mixture into the prepared

pan an smooth out. Freeze for about 20 minutes, or until solid. Slice into squares and enjoy!

Store leftovers in a container in the freezer as it melts quickly at room temperature.

61

SIDES & SWEETS:

Mashed Sweet Potatoes Serves 6

Calories: 333 per serving Fiber 6.6g Sugar 14g

6 sweet potatoes

2 cups coconut milk


1 tablespoon curry powder 1/2 teaspoon sea salt

pinch of pepper

Peel and chop sweet potatoes. Place in saucepan, cover with water, and boil for about 20

minutes. Drain, mash, and add all ingredients.

Pinto Beans Serves 6


2 cups dry pinto beans

Rinse beans. Put beans in saucepan, cover with water, and soak beans overnight. The next

day, rinse beans again, cover with water (or vegetable broth for extra flavor), and simmer

on medium heat 2-3 hours until soft. Drain excess water. Add oregano, sea salt, and

pepper. Refrigerate in for up to one week in storage container.

Banana Cream Chia Pudding Serves 1

Calories: 323 per serving Fiber 14.2g Sugar 32.2g 3/4 cup banana 1/4 cup canned light coconut milk

2 1/2 tablespoons chia seeds (milled chia seed for smoother pudding)

1 tablespoon water

1 tablespoon coconut syrup, maple or Stevia 1/2 teaspoon vanilla extract

Optional: Sprinkle with unsweetened, shredded coconut

Place banana, coconut milk, water, maple syrup, vanilla, and sea salt into a blender. Blend

on high until completely blended and then pour into a mason jar or bowl. Add the chia seeds

and stir completely. Refrigerate at least 45-60 minutes or overnight. Sprinkle coconut and

serve.

Yogurt Covered Blueberries Serves 1

Calories: 181 per serving Fiber 6g Sugar 14.1g

1 cup frozen blueberries 1/2 cup unsweetened almond milk

1 tablespoon shredded coconut

1 tablespoon hemp seeds (optional)

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

62

Craisin Desert Balls Serves 16


1 cup Craisins

2-3 tablespoons coconut syrup, maple, agave or 1 teaspoon Stevia or Truvia

1 cup walnuts, chopped

1 cup almonds, chopped


1 tablespoon unsweetened, shredded coconut

Combine all ingredients in food processor and blend. Chill ‘dough’ in refrigerator for 10-15

minutes, (this will help hold the balls together when you are making them). Remove ‘dough’

from refrigerator and form balls (a melon baller works well to make uniformly sized balls).

Store in refrigerator or freezer.

German Chocolate Energy Balls Serves 16


2 tablespoons chia seeds 1/4 cup + 2 tablespoons filtered water

10 medjool dates, pitted

1 tablespoon raw coconut oil

a pinch of sea salt 1/2 cup raw cacao powder

1 1/2 cups raw walnuts, soaked and dried, finely chopped

1 1/3 cups unsweetened, shredded coconut

Combine chia seeds and water in a bowl and mix together. Let seeds absorb water. Once

absorbed, place in the food processor with the dates and coconut oil, and process until

smooth and well combined. Add the sea salt and cacao powder, and process until smooth

and well combined. Add the walnuts and process until evenly distributed, then remove from

the processor and stir in the coconut. Form the mixture into 16 balls, and enjoy! Store in

refrigerator or freezer. http://www.thisrawsomeveganlife.com

OTHER SUGGESTIONS...

Breakfast:

Option 1: Smoothie: 1/2 cup of blueberries, blackberries or strawberries mixed with water, a

pinch of Stevia. (Additional options) 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

http://www.thisrawsomeveganlife.com/

63

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

Snack, 2x a day: apple with cinnamon, small grapefruit, 6 strawberries, celery, cucumbers,

bell peppers, hardboiled egg, Edamame vegetables

Dinner:

Option 1: 2 cups of steamed veggies and protein, 1 cup legumes.

Option 2: Above lunch salad

Tea: Herbal teas w/stevia (optional)

*For more recipes, check out pintrest.

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

http://www.kaiafit.com/

http://www.kaiafit.com/

Documents

The Kaia Winter Cookbook - files.ctctcdn.comfiles.ctctcdn.com/1ccd04b4201/8a95b82d-2451-46f8-a... · * We recommend vegan ‘Vega’ when a using plant-based protein * Each smoothie