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Welcome to Kaia BRIK, a program designed to help you get in the best shape of your

life, mentally and physically. BRIK is a holistic program that focuses on strengthening

your mind, body, and spirit while helping you develop and maintain healthy eating

habits. The Kaia Cookbook is chock-full of recipes that will keep you satisfied while

fueling your performance. Paired with the Nutrition Guide and the Nutrition Plan, the

Cookbook is designed to lead you through these six weeks with ease. Within, you will

find a number of Kaia approved smoothies, entrees, appetizers, and even desserts.

Kaia is about finding what works for you – whether you follow the meal plan exactly,

or simply use the Cookbook, Nutrition Guide and Nutrition Plan as templates for

creating your own healthy snacks and meals! Kaia is all about finding what makes you

feel your strongest!

Now is the time—let’s commit to FIT!

Nutrition Tips

Winter is here and it’s time to indulge in the warm, comforting and cozy foods of

the season – and yes, we can still make it healthy! Here are some tips and tricks to

keeping yourself fueled up and prepared for those winter workouts:

Stay Hydrated! – It’s easy to forget hydration during the colder months, when chilly

weather makes us feel less thirsty, but our bodies need just as much water in winter

as we did in the summer. Drink half of your body weight in ounces of water per day.

If you’re exercising outside, warm your water slightly if you can – this will help keep

you from getting chilled.

Eat Healthy Carbohydrates! – Cooler body temperatures combined with a drop in

serotonin production (hello shorter days!) can increase your appetite and make your

body crave carbohydrates. Don’t resist the urge – just make healthy choices. Sweet

potatoes, parsnips and winter squash are delicious as soups or roasted in the oven.

Replace mashed potatoes with a turnip puree or mashed rutabaga. Sprinkle fresh

herbs over your root vegetables for an extra boost of vitamins and disease-fighting

nutrients.

Cheat the Chill! – Eating stokes your body temperature (it’s called thermogenesis)

and warm, filling soups and teas can help you fight cravings. Follow up a chilly workout with a steaming bowl of soup, or start your day with a toasty bowl of oatmeal.

Spice up your dishes with pepper or cayenne, and indulge in as many Kaia Kocktails as

you please!

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Winter SUPERFOODS

These foods can be found in abundance during the months of December, January and February.

Roast them, put them in your salad or make them into soup! Don’t be afraid to try something new.

Vegetables: Broccoli, broccolini, brussels sprouts, butternut squash, celery root, collards, fennel, kale, leeks, mache, potatoes (maincrop), pumpkin, rutabaga, salsify, sweet potatoes, sunchoke, turnips, peppers.

Fruit: Grapefruit, kiwi fruit, oranges, pomegranate, tamarillo, tangerines.

Spices, herbs and seasonings: Turmeric, chili powder, ginger, cinnamon, Saffron, parsley, onions, garlic, rosemary, nutmeg.

Green Superfoods: phytonutrient-rich green plants, algae, and grasses. They are an excellent

source of vitamins, minerals, amino acids, enzymes and plant sterols. Wheat grass, wild blue-

green algae, spirulina, chlorella, green leafy vegetables. (Found at: www.amazingrass.com).

It’s Slow Cooker Season! Winter is the perfect season to dust off that slow cooker and prepare some tasty, soul (and body) warming dishes. We’ve added 9 new slow cooker recipes – just toss the ingredients in your cooker, have an active day, and come home to a scrumptious, healthy meal.

Slow Cooker Steal Cut Pumpkin Oatmeal Page 21

Indian Spiced Coconut Curry Page 42

Mexican Sweet Potato Chili Page 43

Slow Cooker “Amplify the Spice” Lentil Soup Page 44

Slow Cooker Pumpkin Chili Page 45

Slow Cooker Butternut Squash Soup Page 45

Slow Cooker Red Lentil Dal Page 46

Slow Cooker Spicy Quinoa Page 47

White Bean Spinach Stew Page 51

Slow Cooker Baked Beans Page 85

Other New Recipes:

Amazing Almond Smoothie Page 6

Tomato Bruschetta Page 94

Baba Ghanoush Page 52

Winter Wonder Women (Brussels sprouts and lentil stew) Page 48

Vegan Cream of Mushroom Soup Page 37

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Root Vegetable Gratin Page 82

TABLE OF CONTENTS

SMOOTHIES & JUICES .........................................................................5

BREAKFAST RECIPES …………………………………………………………………17

SALAD RECIPES ............................................................................24

SOUP RECIPES ............................................................................36

ENTRÉE RECIPES ..........................................................................52

SIDES & SWEETS ..........................................................................81

CHIPS, DIPS, & DRESSINGS .............................................................88

ENDURANCE FUELS .........................................................................95

WATER INFUSIONS.........................................................................97

QUICK KAIA SNACKS…………………………………………………………………..99

OTHER SUGGESTIONS ......................................................................100

*All nutrition info is estimated per serving

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SMOOTHIES & JUICES For each smoothie, simply blend all the ingredients in a high-speed blender. If needed,

add more water or nut milk to reach your desired thickness. Use organic produce

whenever possible. Each smoothie recipe is two to three servings. You can use it as a

meal replacement or a mid-morning or mid-afternoon snack.

Cal: Calories F: Fiber S: Sugars

Homemade Almond Milk Calories: 30 2 cups of raw almonds (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 teaspoon vanilla, 2 teaspoon cinnamon

Optional 1 tbs. of agave or honey Blend and refrigerate in mason jars

Almond Delight Cal: 300, F: 11g, S: 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

Almond “Milk” Shake Cal: 380, F: 13.3g, S: 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

Amazing Almond Smoothie Cal: 296, F: 12g, S: 17g 8oz almond milk

1 scoop plant-based protein powder ½ banana

½ cup fresh or frozen berries

1 serving green superfoods powder (optional) 1 tsp. hemp seeds (optional)

NEW!

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1 tsp. maca powder (optional)

Apple, Spice & Everything Nice Cal: 74, F: 4g, S: 7g 1 apple

½ cucumber 2 leaves of kale

1 inch piece of ginger 1 lemon, juiced

Pinch of cayenne Sprinkle of cinnamon and coriander

3 cups of water Optional: ice and stevia

Banana-Berry Shake Cal: 268, F: 14g, S: 27.4g 1 cup almond milk

1 banana

1 16 ounce box fresh strawberries 1 tablespoon running food, Chia seed or ground flax seed

Bloody Mary “Kaia Style” Cal: 170, Fr: 6.3g, S: 13.9g 2 cups water 1 cucumber 1/2 cup parsley 1 cup chard & kale

3 tomatoes 1/2 cup sprouts 1/2 lemon, juiced Dash of Worcestershire sauce and/or cayenne (optional)

Blue Sky Smoothie Cal: 191, F: 6.3g, S: 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

Blushing for Blueberries Cal: 120, F: 5g, S: 8g 1 cup of nut milk 2 cups of water

1 cup of frozen blueberries 4 almonds

1 cup of kale 2 tablespoons of chia seeds

1 teaspoon of coriander and cinnamon

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Top with 1 tablespoon of shredded coconut

Carrot Cake Smoothie C: 402, F: 12g, S: 28g 1 1/2 cups milk substitute or filtered water

1 cup carrots (1 large or 2 small carrots)

1 serving Vega One Vanilla Chai or Vega Sport Performance Protein Vanilla

2 Tbsp gluten-free oats (such as Bob’s Red Mill)

1 banana (fresh or frozen)

1 tsp ginger (fresh preferred or ground)

1 tsp vanilla

1 tsp cinnamon

1 tsp allspice

Chocolate Mint Smoothie Cal: 184, F: 6.9g, S: 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 Cal: 405, F: 9.2g, S: 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

Cranberry Spice Delight Cal: 147, F: 3g, S: 14g 1 cup nut milk 1 cup water

1/2 banana 1 cup fresh or frozen cranberries

1/8 tsp cinnamon

Pinch nutmeg 1 teaspoon maca powder

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

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½ cup ice (optional)

Crazy for Coconut Cal: 405, F: 7.2g, S: 22g 1 cup coconut milk

1 cup water 1 banana

1 cup fresh or frozen pineapple ¼ cup coconut

1 tablespoon maca powder 1 scoop of plant-based protein

1 cup ice Stevia or Truvia to taste

Creamy Coconut Chia Delight Cal: 241, F: 7g, S: 27g 1 banana

4 dates

2 cups almond milk 2 tablespoon Chia seeds

1 tablespoon Hemp seeds 1 teaspoon Cocoa powder

½ cup ice 1/2 tsp cinnamon

Dash nutmeg, ginger powder 1 scoop vanilla plant based protein

Blend and enjoy

Cucumber Kale Delight Smoothie C: 287, F: 7g, S: 10g 1 cucumber

1 cup of kale, remove stems

1 lime, juiced

1 serving of plant-based protein powder

1 cup ice (optional)

3 cups water or nut-milk

Add stevia to taste (optional)

Dawn Patrol Cal: 372, Fiber: 16g, S: 18.2g 1 cup coconut water or almond milk 1 cup kale

1 cup fresh or frozen berries 1 tablespoon maca powder

1 tablespoon spirulina powder or greens 1 scoop plant-based protein

1 tablespoon psyllium husk

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Stevia or Truvia to taste

Detox Diva Cal: 33, F: 3g, S: 1g 1 handful of baby spinach, parsley and lettuce 1 cucumber

3 celery stalks 1 lemon juiced

Dash of cayenne 3 cups of water

Optional: ice and stevia

Detox Fall Smoothie Cal: 112, F: 5.7g, S: 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

Digestive Dynamo Cal:93, F: 7g, S: 4g 1 grapefruit or apple

½ cucumber 2 stalks of celery

1 inch piece of ginger 6 mint leaves

1 handful of parsley 1 head of romaine

1 lemon, juiced 3 cups Water

Easy Post-Workout Smoothie Cal: 388, F: 14.8g, S: 11.5g

2 cups water 1 cup almond milk

1 scoop plant-based protein 1 tablespoon flax

1 teaspoon maca powder 1 tablespoon psyllium husk

1 tablespoon Chia seeds 6 almonds

½ banana 1 cup ice

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Golden Green Smoothie Cal: 231, F: 10.8g, S: 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 Cal: 335, F: 18.4g, S: 9.7g 1 cup water 1/2 cup almond milk 2 teaspoons almond butter

1 scoop of plant based protein 1 tablespoon psyllium husk

1 tablespoon raw cacao powder (optional) 1/2 banana Pinch of Stevia or Truvia (optional)

Happy Heart Cal: 84, F: 5g, S: 13g 1 carrot

1 raw beet 3 celery stalks

½ Cucumber 1 apple

1 lemon juiced 3 cups of water

Hemp Seed Milk Cal: 227, F: 1.3g, S: 1.3g ¼ cup hemp seeds

2 cups filtered water Blend on high for 1 minute. Pour into Mason jar and enjoy!

I Love my Greens Cal: 163, F: 6.1g, S: 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

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Immune Builder Cal: 167, F: 6g, S: 23g 2 fresh squeezed oranges

1/2 cup kale 1/2 banana

1 apple ½ cup ice

1 Tbs. Hemp seeds

Immunity Booster Cal: 393, F: 12.1g, S:37g 1 cup blueberries 1 stock ginger, peeled and chopped

1 handful kale

1 cucumber 1 juiced lemon

1 tablespoon Maca powder 1 scoop plant based protein powder

2 cups water or nut milk

Jolly Green Giant Cal:109, F: 6g, S: 13g 2 cups nut milk 1 cup of water

Handful of parsley 2 cups of collard greens

1 cup of frozen pineapple 1 Kiwi

2 tablespoons of chia seeds

Just a little Nutty Cal: 457, F: 11g, S: 23g 2 cups of nut milk

1 cup of water 1 pitted dates

1 frozen banana 1 teaspoon cinnamon

1 teaspoon vanilla

1 tablespoon of unsweetened almond butter 4 walnuts

1 tablespoon of hemp seeds

Kaia Kocktail Cal: 0,F: 0g, S: 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

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Koo Koo For Cocoa Puffs Cal: 211, F: 6g, S: 6g 2 cups nut milk

½ avocado 1 cup spinach

1 tablespoon of raw cacao 1 scoop plant-based protein powder (chocolate)

½ frozen banana

Lean and Green Drink Cal: 228, F: 18g , S: 25.3g 1/2 cup water 1 grapefruit

1 cup spinach 1 cucumber

1 1/2 cups kale 1/2 cup collard greens 1 stalk celery 1/2 lemon, juiced 1 cup ice

Liver Detox Cal: 150, F: 18g, S: 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: spirulina, 1 scoop of plant based protein

Stevia for taste

Matcha Green Tea Latte Cal:57, F: 5g, S: 4g ½ cup boiling water

½ cup of steamed nut-milk

1 teaspoon of matcha green tea powder

¼ teaspoon of vanilla

Stevia and cinnamon to taste

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The Mean Green Machine Cal: 102, F:7g, S: 16g 1 cucumber

1 green apple 3 stalks of celery

1 handful dandelion greens 1 handful parsley

1 lemon, juiced 3 cups Water

*Dandelion greens are known for cleansing the liver and have been used as a diuretic

Morning Tonic Tea Cal: 0, F: 0g, S: 0g 1 cup hot water

½ freshly squeezed lemon 4 slices ginger

Splash of cayenne (optional)

Boil water. Add ginger and lemon juice, steep for 3 minutes. Make every morning.

My Lovely Liver Cal: 154, F: 7g, S: 13g 1 cucumber 1 raw beet

1 pear, apple or grapefruit 3 cups of any greens

1 handful of parsley 4 walnuts

1 lemon juices 3 cups of water

*This is a powerful liver cleanser and amazing for cleaning and nourishing the body.

Orange Julius Cal: 245, F: 9g, S: 33.3g 1 cup almond milk

2 cups kale or spinach 1 peeled orange

1 banana 1 cup ice

Perfectly Pear-licious Cal: 101, F: 6g, S: 13g 1 pear

1 cucumber 3 stalks of celery

1 handful of parsley 1 head of romaine

1 lemon juiced 3 cups of water (Optional: ice and stevia)

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Protein Power Smoothie Cal: 297, F: 13.3g, S: 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.

Pumpkin Pie Smoothie Cal: 206, F: 7g, S: 23g ½ cup canned pumpkin puree, unsweetened 1 packet of stevia

½ tsp. pumpkin pie spice 1 cup of almond or coconut milk

½ cup ice

1 frozen banana (optional)

Pure Green Energy Cal: 324, F: 14.5g, S: 39.5g 1 cup water

1 cucumber 1/2 cup dandelion

2 cups kale or spinach 1/2 cup parsley

1 grapefruit 1 apple

Purple Passion Cal: 95, F: 5.1g, S: 14.9g 2 cups water

1 cucumber 1/2 cup parsley 2 cups blueberries

Ready…Set…Repair Cal: 78, F: 4g, S: 12g 1 cup of any greens 1 apple

1 kiwi 1/3 cup pineapple

1 lemon, juiced 5 mint leaves

3 cups of water Optional: ice, plant-based protein powder and stevia

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(cont.)

*Calories do not reflect added Plant-Based Protein

*Pineapple has an enzyme called bromelain, which is known to decrease inflammation and help fight pain. Colored fruits and vegetables also contain antioxidants and may

limit inflammation, limit tissue breakdown and improve circulation.

Sexy Simple Greens Cal: 93, F: 5g, S: 12g 1 green apple

6 Swiss chard leaves ½ lemon (juiced and meat scrapped out)

1-inch piece of ginger 3 cups of water

Optional: sprinkle of cayenne, cinnamon and stevia

*Ginger - two studies from the University of Georgia show that 2 grams of ginger per day helps reduce exercise-induced muscle pain.

Smooth Move Cal: 166, F: 12.3g, S: 26.2g 2 cups water

1 cup spinach 1 cup blueberries

1/2 apple 1 tablespoon psyllium husk

Strawberry Fields Cal: 182, F: 5g, S:10g 2 cups nut milk (almond, cashew, coconut and hemp)

1 cup of water 1 cup fresh or frozen strawberries

1 cup kale

½ frozen banana 2 tablespoons hemp or chia seeds

Sweet and Simple Cal: 95, F: 9g, S: 11g 1 small apple 1 head lettuce (organic)

1 carrot 3 cups of water

Turmeric Superfood Latte Cal: 121, F: 2g, S: 7g 1 cup of steamed or heated nut-milk (cashew is my fav)

2 teaspoons of ground turmeric

¼ teaspoon of cinnamon

¼ teaspoon cardamom

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¼ teaspoon ground ginger

¼ teaspoon of vanilla

1 teaspoon of coconut oil

Stevia to taste

Heat milk and spices in a sauce pan over medium heat. Stir often, serve warm

Wild Workout Drink Cal: 407, Fr: 13.1g, S: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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Breakfast Recipes Cal: Calories F: Fiber

5 Minute Power Oats _____ Cal: 361, F: 11g

Serves 1 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

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. Cook on low heat until thick. Stir in blueberries and flax (optional) Additional garnishes: spices, ginger, allspice, nut-butter, hemp seeds. Enjoy!

Almond Butter Granola ______ Cal: 387, F: 6g

Serves 2 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

Preheat oven to 325 degrees. Grease cookie sheet. Combine almond butter and honey in a saucepan, warm until creamy. Stir in cinnamon and vanilla. Add oats, chia and

nuts. Stir until oats are covered. Spread mixture onto cookie sheet and bake for 7-8 minutes, or until granola is slightly browned. Let cool until granola is crunchy. Enjoy!

Breakfast Sandwich ______ Cal: 342, F: 8g

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)

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1 Tsp. hot sauce

Sea salt and pepper to taste

Toast bread, place all ingredients (Daiya last) on open faced sandwich, broil or grill. Enjoy!

Coconut Yogurt Supreme _____ Cal: 295, F: 9g

Serves 1 1 cup coconut yogurt (no sugar added) 1/2 cup blueberries, black berries or/& raspberries 10 walnuts chopped

1Tbs. Chia Seed Stevia or Truvia to taste

Ezekiel Bread w/ Beans & Avo _____Cal: 176, F: 6g

Serves 1 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

Sea salt and pepper to taste Cayenne optional

Optional: Toast bread and heat beans to desired temperature

Fresh Fruit & Fiber Cereal *Calories based on Cereal

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

1 cup almond milk Stevia or Truvia to taste

Fresh Fruit & Quinoa Cereal _____Cal: 239, F: 4g

Serves 3 1 cup quinoa

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

1 cup almond milk Stevia or Truvia to taste

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.

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Huevos Rancheros _____ Cal: 289, F: 14g

Serves 1 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 ______ Cal: 264, F: 6g

Serves 4 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 Omelet ____ Cal: 137, F: 8g

Serves 1 1/4 avocado Spinach

Broccoli Tomatoes

Celery Basil

Cilantro Garlic

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

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Kaia Parfait *Cal. dependent upon cereal

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

Stevia or Truvia to taste

Protein Breakfast Burrito _____ Cal: 350, F: 16g

*Includes tortilla in calculations

Serves 1 2 cloves garlic, diced 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

Soy Free Greek Breakfast Scramble ____ _ Cal: 173, F: 6g

Serves 2 1/2 onion, chopped

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 1/4 teaspoon turmeric Salt and pepper to taste 1/4 cup almond milk or vegetable broth 1 tablespoon tahini

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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, 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.

Slow Cooker Steal Cut Pumpkin Oatmeal Cal: 385, F: 9g,

S:29g Serves 4

1 ½ cups steal cut oats 5 cups water

1 cup pumpkin puree 1 tsp. pumpkin spice

1 tsp. cinnamon 2 tsp. vanilla extract

½ cup coconut sugar ¼ cup coconut milk

Optional toppings: Walnuts and berries

Cook in a slow cooker on low for 6-8 hours. Serve with berries and nuts.

Strong Steal-Cut Oats _____ Cal: 291, F: 9g

Serves 3

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

10 walnuts chopped 1 Tbs. Chia Seed

1 tsp. cinnamon 1 Tbs. Cacao chips

¼ cup almond milk Stevia or Truvia to taste

NEW!

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Sweet Apple Pie Oatmeal Cal: 369, F: 17g, S: 19g

Serves 1 1 serving of steel cut oats

1 organic apple peeled, cored and cubed 1 tsp. cinnamon

½ tsp. vanilla 1 Tbs. chopped walnuts

1 Tbs. of pumpkin seeds 1 Tbs. Chia seed

Stevia or fresh maple syrup to taste

Prepare steel cut oats as normal (optional: replace the water with almond milk), while simmering, add the rest of the ingredients, stir, add milk and butter as needed.

Tofu Scram or Black Beans *Calories vary

Serves 1 1/2 cup organic firm tofu or black beans

Unlimited greens Any non-starchy veggies

Salsa Stir-Fry and add salsa.

Veggie Hash ______Cal:405, F:16g

Serves 1 1 tablespoon coconut oil 1 cup chopped beets 1 carrot, grated

4 asparagus spears, chopped

1 onion, thinly chopped 2 cloves of garlic, thinly chopped

1 bell pepper, chopped ½ tsp. garlic powder

1 tsp. apple cider vinegar Dash of cayenne

Sea salt and pepper to taste ¼ avocado, garnish

Wash and chop all vegetables, then sauté them in a saucepan over medium high heat.

Add coconut oil, when oil is hot add beets and carrot, cook for 5 minutes. Add the rest of the veggies and sauté until they are soft. Serve hot, add avocado and enjoy!

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Very Berry Cereal Cal: 309, F: 20g, S: 16g

Serves 1 1/2 cup almond milk 1 cup blueberries 1/4 cup blackberries 1/4 cup raspberries 2 tablespoons running food or milled chia seed

2 tablespoons hemp seeds (optional)

Mix ingredients together.

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SALAD RECIPES Cal: Calories F: Fiber

Arugula, Strawberry, & Snap Pea Salad Cal: 74, F:1.9g

Serves 4 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 Cal: 302, F:16g

Serves 1 3 cup kale 1 small avocado, diced

1 tomato dices 1.5 Tbs. Hemp seeds (optional 80 cal 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)

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.

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Beet & Grapefruit Salad Cal:80, F:4g

Serves 4

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.

Beet and Lentil Salad Cal: 570, F: 20g

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, zest and juice

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 Cal: 504, F:19g

Serves 2 1 Large Sweet Potato, Chopped into 3/4 –Inch cubes

1 can chickpeas, drained and rinsed (1.5 cups) 1/2 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

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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 and veggies! (www.ohsheglows.com)

Carrot and Orange Salad Cal: 411, F:12g

Serves 1 1 carrot, shredded 2 oranges, peeled and chopped into chucks

1 fennel bulb, chopped 1 sprig/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 grated Cayenne to taste

Mix all ingredients. Adjust seasoning to taste.

Chickpea Medley Salad Cal: 200, F:9.1g

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) 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

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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.

Cucumber Pesto Salad Cal: 260, F:4.3g

Serves 4 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 Cal: 243, F:1.9g

Serves 5 (egg) or 2 (tofu) 12 ounces extra-firm tofu or 6 egg whites

1 tablespoon soy sauce or Tamari 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 yolk or crumble tofu into a large mixing bowl. Add

remaining ingredients and stir until well combined. If egg- 5 servings, if tofu-2

servings.

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*Balance Plan: 2 slices sprouted wheat bread

*Strength Plan: 1 slice sprouted wheat bread *Kaia Plan: romaine lettuce wrap

Easy Cucumber Salad Cal: 135, F: 0/9g

Serves 1 1 cucumber, thinly sliced 1/2 cup fresh dill 1 tablespoon extra virgin olive oil

1 tablespoon lemon juice Sea salt & pepper to taste

Fabulous Fall Salad Cal: 303, F: 17g, S: 34g

Serves 2 3 cups of Romaine lettuce, chopped 18 Brussels sprouts, washed, stems removed and steamed

2 Carrots, peeled 2 raw beet

1 apple, diced 2 celery stalks, diced

½ cup sunflower seeds 4 tbsp raisins

1 juiced lemon sea salt and pepper to taste

Add carrots & beet to food processor (for dressing) and pour into a large bowl. Add all

other ingredients. Sprinkle with cinnamon (optional).

Fall in Love Salad C: 279, F: 9g, S: 17g

Serves 1 2 beets (see roasted beet recipe)

1 bunch watercress, stems removed

1 cup dandelion greens, stems removed

1 heirloom or vine tomato

1 tablespoon of cold pressed oil

1 lemon juiced

1 tablespoon of nutritional yeast

Sea salt, pepper and cayenne to taste

Combine all ingredients, toss and enjoy

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Fennel Salad Cal: 284, F: 13.4g

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.

Grateful Grapefruit Salad Cal: 293, F:11g

Serves 2 1 Avocado, cut into chunks

1 sprig/ 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.

(Steamed) Green Bean Salad Cal: 211, F: 8g

Serves 2 1 pound of green beans 3 c. mixed greens

1 tablespoon of sunflower seeds ½ cucumber, chopped

¼ c. cilantro and fresh basil ¼ c. nutritional yeast

½ lemon, juiced 1 tablespoon of cold pressed oil

Salt and pepper to taste Optional: sprinkle of cayenne

Steam green beans. Mix all other ingredients add hot green beans. Serve and enjoy!

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Kaia BEAST Salad Cal: 380, F: 15.3g

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 ¼ cup raisins

5 walnuts chopped

Dressing

1 tablespoon flax oil or olive oil 1 tablespoon lemon

Sea salt and pepper to taste Chop, mix and serve. Fiber...Fiber...Fiber!

Kaia Killer Salad Cal: 376, F: 14.3g

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 flax oil or olive oil 1 tablespoon lemon

Sea salt and pepper to taste

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

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Kalamata Moroccan Salad Cal:234, F: 6.6g

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

*Mix separately and pour over salad 1 teaspoon paprika 1/2 teaspoon chopped garlic 1 1/2 tablespoons olive oil

1 tablespoon lemon juice 1 tablespoon balsamic vinegar

Sea salt & pepper to taste

Lean & Green Salad Cal: 304, F:14.5g

Serves 1 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 Cal: 322, F: 8.2

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

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1 teaspoon sesame seeds

1 tablespoon Tamari 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 Cal: 418, F:12.4 *does not include quinoa

Serves 4 1/2 cup corn 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

4 tablespoons extra virgin olive oil 6 teaspoons Bragg’s or tamari

4 cloves garlic, minced 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

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Rainbow Salad Cal: 304, F: 11g

Serves 1 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. cold pressed oil

1 cloves garlic, chopped

1 pinch paprika

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

Super Salad Cal: 187, Fiber:5.7g

Serves 1-2 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.

Tasty Thai Salad Cal:300, F:10g

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

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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!

Taco Salad Cal: 411, F: 19.9 *Calories: 262 (without Nacho Cheese)

Serves 2 4 cups romaine lettuce, chopped

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

1 cup black beans Sprouts

1 carrot, shredded Salsa to taste

Nacho Cheese

1 1/2 cups water 1 cup nutritional yeast flakes 1/2 cup sunflower seeds 1 tablespoon apple cider vinegar

1 tablespoon flax or olive oil 1 teaspoon paprika 1/4 teaspoon cayenne pepper 1/4 teaspoon sea salt

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 Cal: 210, F: 3.7g

Serves 2 3 cups of frozen organic corn or fresh corn

1/4 cup raw cashews 2 Tbsp. plump raisins (toss with corn)

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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 heat coconut oil over med-high heat. Add corn and raisins. Sauté until

they’re just brown. Add in cashews, sauté for another minute. Pour cashews/corn in a small bowl, set aside. In same pan, add 1 tbsp EVOO. Add spinach. Turn heat to

medium and cover spinach with a loose lid and wilt. When leaves are tender, add the

corn and cashew mixture. Fold lightly. Transfer mixture to serving bowl. Grind black pepper over top. In same sauté pan, add 1 Tbsp. EVOO and mushrooms. Sauté until

tender. Add chopped parsley and continue to sauté. Towards end of sauté, add balsamic vinegar. Toss well. Add sea salt and the rest of ingredients. Transfer shiitakes

to your serving bowl - gently layer on top of spinach.

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SOUP RECIPES

Cal: Calories F: Fiber TIPS: Store extra soup in single-serving containers and freeze. Makes an instant

lunch or dinner

Alkaline Vegetable Broth Cal: 44, F: 2g

Serves 16 16 cups of water

2 tablespoons of olive oil 1 onion, chopped

8 celery sticks, chopped 6 carrots, chopped

1 bunch of dark leafy greens 1 head of cabbage

½ bunch of parsley

3 1-inch slices of ginger root

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

Continue simmering with the lid on for 30 minutes.

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

Asparagus Soup Cal: 323, F: 7.4g

Serves 2

1 bunch of asparagus, trimmed into 1/2 inch pieces 2 tablespoons extra virgin olive oil

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

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.

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Black Bean Soup Cal: 363, F: 22g

Serves 6

1 tablespoon extra-virgin olive oil

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 cups vegetable broth

4 (15 ounce) cans black beans or fresh beans 1 (15 ounce) can whole organic kernel corn or fresh non-gmo corn

1 (14.5 ounce) can crushed tomatoes or fresh tomatoes

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

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

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

or blender, process remaining 2 cans beans and tomatoes until smooth. Stir into boiling

soup mixture, reduce heat to medium, and simmer for 15 min.

Carrot Ginger Soup Cal:170, F: 8g

Serves 2 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 avocado are my fav)

2 cups vegetable broth 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!

Cream of Mushroom Soup (Vegan) Cal: 467, F: 4g, S: 12g

Serves 4

1 tsp coconut or olive oil 2 medium onions, diced

2 lbs assorted mushrooms, cut into bite sized pieces

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1 cup of good quality white wine or vegetable broth

2 (15oz) can coconut milk 2-4 cups vegetable stock

5 sprigs fresh thyme (and extra for garnishing) Salt and pepper to taste

In a soup pot, melt coconut oil over medium-high heat. Add onion and sauté 5-8

minutes or until translucent. Add assorted mushrooms and sauté for 8-15 minutes until browned and juices are mostly evaporated. Add wine and deglaze pot, scraping

any browned bits off the bottom. Reserve half of the mushrooms and onions and place into a blender. Add 1 can coconut milk and blend until smooth. Add pureed

mushrooms, remaining coconut milk and 2 cups stock into pot. Add more stock if soup is too thick for your liking. Season soup with thyme leaves, salt and pepper. Simmer

soup over medium-low heat for 10 minutes. (Found at: myvega.com/recipes)

Cream of Spinach Soup Cal: 174, F: 7g

Serves 2 4 cups spinach

½ avocado ½ onion

2 cloves garlic, chopped 1 tablespoon of nutritional yeast

2 celery stock, chopped 2 tablespoons tahini

½ teaspoon cumin ½ teaspoon coriander

Cayenne, sea salt and pepper to taste

Place all ingredients into blender and blend until smooth. Heat in a sauce pan or serve cold.

Creamy Coconut Soup Cal: 304, F: 6g

Serves 4 1 tablespoon olive oil

1 leek, chopped 3 cloves garlic, chopped

1 head cauliflower 2 cups vegetable broth

1 15oz can coconut milk (BPA-free can) Sea salt and pepper to taste

In a sauce pan allow leek, garlic, cauliflower, and olive oil to simmer for 1-3 minutes,

add vegetable broth, coconut milk, salt and pepper, bringing to a boil. Let soup simmer for 2-5 minutes. Serve when ready.

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Curried Cauliflower Stew Cal: 512, F: 13g

Serves 4 2 Tbs. coconut oil 1 Tbs. fresh garlic, chopped

5 tsp. curry powder 1 medium yellow onion, finely chopped

2 Tbs. ginger, peeled and sliced thin 5 stemmed carrots chopped

1 head of cauliflower chopped 2 cans of fresh garbanzo beans, drained

2 cups diced tomatoes 1 can unsweetened coconut milk (light)

Salt and freshly ground black pepper 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 minute. 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!

Curried Carrot Soup Cal: 304, F:6.6g

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

Sea salt and pepper to taste 1 tsp cayenne

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

translucent. Stir in the curry powder and spices. Add the chopped carrots and cauliflower, and stir until they are coated. Pour in the vegetable broth and coconut

milk, and simmer until the carrots are soft. Approx. 20 minutes. Transfer the carrots and broth to a blender, puree until smooth. Pour back into the pot, and thin with water

to your preferred consistency.

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Creamy Leek and Carrot Soup Cal: 351, F: 17g

Serves 2

1 leek

2 tablespoons coconut oil 4 cups carrots, chopped

1 cup cauliflower, cut into florets 4 cups vegetable stock

Fresh thyme

Melt the coconut oil in a large soup pot over medium-high heat. Slice the leek into rounds, and add it to the pot. Stir and cook for 3-4 minutes or until lightly browned.

Stir in the chopped carrots and cook, stirring, for another 3-4 minutes. 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 Cal: 105, F:18.9g

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 4 cups of vegetable broth

1 tablespoon Bragg’s or low salt soy sauce

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

Cucumber Basil Avocado Gazpacho Cal: 226, F: 14.6g

Serves 1

1 ripe avocado 1 cucumber

2 small bunches fresh basil 1 clove garlic

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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.

Exotic Mushroom Bisque Cal: 443 F: 4.5g

Serves 4

3 sweet onions 1/2 cup extra virgin olive oil 4 cups vegetable broth

1 cup Madeira wine

3 8 ounce packages sliced baby portabella mushrooms 1 cup dried morel mushrooms (soak & keep stock to use)

3 cups shiitake mushrooms (stems removed) 1 teaspoon sea salt 1/2 teaspoon black pepper

Sauté onions in olive oil until caramelized remove from pan and set aside. Sauté mushrooms in the pan you used for the onions. Puree 1 cup of sautéed mushrooms in

blender. Return onion mixture to pan with sautéed mushrooms and pureed mushrooms. Add broth, Madeira wine, sea salt, and black pepper and simmer for 30

minutes. Season to taste & serve.

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

(Quick and Easy) French Onion Soup Cal: 239 F:9g

Serves 2 6 cups veggie broth

4 cups chopped onion 1 tablespoon olive oil

1 teaspoon sea salt 2 tablespoons Tamari or soy sauce

Cook over medium heat for 20 minutes and serve

French Onion Soup Cal: 134, F:2g

Serves 4 4 red onions, thinly sliced

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4 cloves garlic, chopped

2 tablespoons olive oil 32 ounces of vegetable broth (organic store bought or homemade)

1 tablespoon dried thyme Sea salt and pepper to taste

Add oil to sauté pan medium heat, add onions 2-3 minutes, add garlic another 2-3

minutes. Until onions and garlic are golden brown. Add onions and garlic to a large soup pot. Add the broth, thyme, sea salt and pepper over medium heat. Bring soup to

a boil and serve.

Hardy Harvest Soup Cal: 548, F: 22g, S:17g

Serves 4

5 cups water

2 cups lentils (cooked)

1 cup amaranth (cooked) 1 large zucchini, chopped

3 tomatoes, chopped 4 stalks celery, chopped

2 carrots, chopped 2 head of broccoli, chopped

1 head of cauliflower, chopped 3 cloves garlic, diced

1 onion, diced 2 teaspoon sea salt

cayenne and black pepper to taste 1 tablespoon onion powder

¼ cup cold pressed high heat oil Add a variety spices and herbs to serve your taste

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

hot. Enjoy!

Indian Spiced Coconut Curry Cal: 296, F: 14g, S:19g

Serves 4

1 large yellow onion, chopped 3 medium yellow potatoes, chopped

1 tbsp. curry powder 1 tbsp. kosher salt

1 tbsp. brown sugar 1 tsp ginger

3 garlic cloves, minced 1 green pepper, chopped

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1 red pepper, chopped

1 (28oz) can diced tomato (in liquid) 1 (10oz) bag baby spinach

1 medium cauliflower, chopped 1 cup full-fat coconut milk (from can)

To freeze ahead: chop all ingredients above and place in freezer-safe container or re-

sealable bag. Place in freezer and keep there for up to 6 months. To cook: Place contents (frozen) in slow cooker with 2 tablespoons oil (such as coconut or olive) and 2

cups of vegetable broth. Serve with additional fresh baby spinach (optional: serve over quinoa). Enjoy! (Found at: myvega.com/recipes)

Lentil Stew Cal: 345, F:13.2g

Serves 3 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

1 tablespoon extra-virgin olive oil 2 cloves garlic, chopped

2 onions, chopped 2 celery stalks, diced

1 carrot, sliced 1 sweet potato, cubed

1 tablespoon low sodium soy sauce or Tamari 5 cups vegetable broth

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.

Mexican Sweet Potato Chili Cal: 242, F: 13g, S: 13g

Serves 4 1 medium red onion, chopped 1 large green pepper, chopped

4 garlic cloves, minced NEW!

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1 tbsp chili powder

1 tbsp cumin 1 tsp salt

½ tsp cinnamon 1 (28oz) can fire-roasted diced tomatoes (with liquid)

1 (15oz) can each of black beans and kidney beans 2 medium sweet potatoes, chopped

To freeze ahead: chop all ingredients below and place in freezer-safe container or re-

sealable bag. Place in freezer and keep there for up to 6 months. To cook: empty freeze ahead packs into a slow cooker plus 1 cup water. Cover and cook on low for 8

hours or high for 4 (cook until potatoes are tender and chili is thickened). Add additional salt and pepper to taste. Serve with fresh radish, scallions and salsa.

Enjoy! (Found at: myvega.com/recipes)

Protein Bowl Cal: 535, F: 20.1g *calculated using balance plan amounts

Serves 1

1 cup cooked quinoa

1 cup black beans 1/2 cup tofu

2 cups mixed greens Topped with cilantro, shredded carrots, cabbage, 1/4 cup avocado and salsa

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

Strength Plan: greens with 1/2 cup quinoa + 1/2 serving of tofu Kaia Plan: greens with 1/4 cup quinoa + 1/4 serving of tofu

Slow Cooker “Amplify the Spice” Lentil Soup Cal: 234,

F: 14g, S: 8g Serves 4

1 onion, chopped 4 cloves of garlic, chopped

2 cups lentils 2 carrots, chopped

1 red bell pepper, chopped 2 tsp ground cumin

1 tsp ground oregano Sprinkle of cayenne

1 jalapeno, seeded and minced 32 oz vegetable broth

3 tomatoes, diced 1 lime, juiced

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¼ cup basil chopped

¼ cup parsley, minced 1 avocado, chopped

In a slow cooker, combine the vegetable broth, onion, garlic, carrots, lentils, tomatoes,

basil and spices. Cook on low until the lentils are tender, 8-10 hours. Add water and spices as needed. Take 3 cups of soup and blend until creamy. Mix back into the

soup. Add lime to soup. Add avocado and parsley as a garnish.

Slow Cooker Butternut Squash Soup Cal: 75, F: 2g, S: 5g

Serves 6

2 cups vegetable stock 2 cloves garlic, peeled and minced

1 carrot, peeled and diced

1 Granny Smith apple, cored and diced 1 medium (uncooked) butternut squash, peeled, seeded and diced

1 sprig fresh sage 1 white onion

½ tsp. salt, or more to taste ¼ tsp. freshly-ground black pepper, or more to taste

1/8 tsp. cayenne, or more to taste Pinch of ground cinnamon and nutmeg

½ cup canned coconut milk (optional garnishes: extra coconut milk and cayenne)

Add vegetable stock, garlic, carrot, apple, butternut squash, sage, onion, salt, pepper,

cayenne, cinnamon and nutmeg to a slow cooker. Toss to combine. Cook for 6-8 hours on low, or 3-4 hours on high, or until the squash is completely tender and mashes

easily with a fork. Stir in the coconut milk. Use an immersion blender to puree the

soup until smooth. (Or you can transfer the soup in two batches into a traditional blender, and puree until smooth, being very careful when working with the hot liquid.)

Taste, season with additional salt, pepper and cayenne if needed. Serve warm, with optional garnishes if desired. (Found at: gimmesomeoven.com)

Slow Cooker Pumpkin Chili Cal: 229, F: 13g, P: 15g

Serves 8

½ tbsp. olive oil

1 onion, diced 4 cloves of garlic

1 jalapeno, chopped 1 red bell pepper, diced

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2 tsp cumin seeds

1 tsp coriander seeds 1 cup vegetable broth

2 tbsp. tomato paste 2 15oz cans of pumpkin

2 28oz cans diced tomatoes 2 tbsp. oregano

4 tbsp. chili powder 1 15oz can kidney beans

1 15oz can black beans 2 cups corn (fresh or frozen)

2 tbsp. vegan Worcestershire sauce 1 tbsp. brown sugar

Salt and pepper to taste

In a pot, sauté onions, garlic and jalapenos in oil until onions are translucent (about 5-

7 minutes). Add all ingredients into slow cooker and cook on low for 5-6 hours. (Found at: myvega.com/recipes)

Slow Cooker Red Lentil Dal Cal: 154, F: 8g, S: 5g

Serves 8 3 cups red lentils, yellow split peas, or split mung beans (or a combination) 6 cups water

1 28-ounce can diced tomatoes 1 large onion, diced

4 garlic cloves, minced 2 tablespoons fresh grated ginger

1 tablespoon turmeric 3 green cardamom pods

1 bay leaf

2 teaspoons each; cumin seeds, mustard seeds, onion seeds, fenugreek seeds 1 teaspoon fennel seeds

1 teaspoon sea salt ¼ teaspoon freshly ground black pepper

For serving: hot cooked brown rice, cilantro (optional), fresh lemon juice (optional)

Place red lentils and yellow split peas into a large bowl and cover with water. Let soak for a few minutes and swish to wash the lentils and split peas. Drain well and rinse.

Place in a slow cooker and add the 6 cups water. Add the diced tomatoes, onion, garlic ginger, turmeric, cardamom pods, bay leaf, salt and black pepper. Heat a small skillet

over medium heat. Add all of the seeds to the pan. Shake the pan while on the heat, or use a wooden spoon to stir, while toasting the seeds. When they smell fragrant,

remove from heat and transfer to the slow cooker. (It will probably bubble up a bit as the oht seed hit the liquid.) Stir well to combine all ingredients. Place lid on

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slow cooker and let cook on high for 4-5 hours or low for 8-10 hours. Remove lid after

cooking time and stir. Taste and if lentils are not soft, cook for another 30-60 minutes, if needed. Add more salt and pepper, if needed. To serve – ladle the dal over brown

rice and top with a squeeze of fresh lemon, cilantro, and more seeds, if desired. (Found at: cafejohnsonia.com)

Slow Cooker Spicy Quinoa Soup Cal: 387, F: 16g, S: 11g

Serves 4 1 cup quinoa

1 large sweet potato, diced 2 cups black beans

4 tomatoes, diced 1 onion, diced

2 cups chopped kale 3 garlic cloves, minced

32oz vegetable broth

¼ cup fresh parsley, garnish

Add all ingredients into slow cooker and cook on high for 3-5 hours. Add water as needed, spices to taste and parsley.

Spicy Ginger Carrot Soup Cal: 405, F: 2g, S: 5g

Serves 1 1 Tbs. coconut oil

½ small onion, chopped 1 Tbs. minced ginger

Pinch of ground cumin 3 carrots chopped into ½ inch

½ cup coconut milk

½ cup vegetable stock 2 Tbs. fresh lemon juice

Add the oil and chopped onions to a saucepan and sauté over medium heat. Add

ginger and garlic for another minute. Add the cumin and stir another minute.

Add the chopped carrots and sauté a few minutes. Add the rest of ingredients and simmer on low for 20 minutes, or until carrots are tender.

Blend until smooth. Add sea salt and pepper to taste.

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Winter Wonder Women Soup Cal: 344, F: 10g, S: 8g

Serves 4

1 tablespoon coconut oil

1 medium onion, chopped 4 cloves garlic, chopped

1 tablespoon cumin 2 celery stalks, chopped

1 medium carrot 2 cups Brussels sprouts, topped and quartered

1 sweet potato, chopped 2 cups kale, stems removed and chopped

½ cup walnuts, chopped ½ cup green lentils

6 cups organic vegetable stock

Pinch of sea salt and black pepper 1 tablespoon Dijon mustard

1 tablespoon Worcestershire sauce

Put the coconut oil in a large saucepan and add the onion, garlic, cumin, celery, carrot, and 2 tablespoons of water, cover on low heat. When soft add Brussels sprouts, sweet

potato, kale, ¾ of the walnuts, lentils and 4 tablespoons water and cover. Once kale is wilted, add the hot stock and season with salt and pepper, put the lid back on the pot.

Simmer the ingredients until tender. Add the mustard and liquefy the soup in a blender until smooth. Return the soup to the saucepan. Add additional seasoning to

taste. Add Worcestershire sauce. When serving add remaining walnuts as a garnish.

Wonderful Miso Soup Cal: 77, F: 3.4g

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;

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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 Raley’s.

New Gazpacho Cal: 334, F:4.9g

Serves 2

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

sea salt & pepper to taste

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

Chop, mix and serve. A GREAT immune booster!

Siesta Taco Soup Cal: 331 F:22.1g

Serves 4

1 28 ounce can fire roasted diced tomatoes 2 cups vegetable broth

1 15 ounce can black beans, drained and rinsed 1 15 ounce can kidney beans, drained and rinsed

1 15 ounce can lentils, drained and rinsed

1 red onion, very thinly diced 2 cloves garlic, minced

1-2 fresh jalapenos, sliced – the more you add the spicier it will be 1 yellow bell pepper, diced into large pieces

2 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

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1 teaspoon oregano 1/4 cup Daiya 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 Cal: 334 F:12.6g

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 Cal: 251 F:23g

Serves 4

1 tablespoon olive oil 2 cloves garlic, diced

1 onion, diced 3 stalks celery, diced

1 teaspoon dried parsley Pinch rosemary

8 cups water

1 tablespoon vegan bouillon mix 2 cups dry green split peas

1 bay leaf Sea salt and pepper to taste

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

in the parsley & rosemary. Add water. Set the heat to high. Dissolve bouillon and add split peas, bay leaf, salt, and pepper. Bring to boil, turn heat to medium, cover, and

stir occasionally. Cook 1 hour, stir well, and serve. *Balance Plan: serve with 1 slice sprouted wheat bread

*Strength Plan: serve with 1 slice sprouted wheat bread

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Very Veggie Soup Cal: 105 F: 18.9g

Serves 6 1 15 ounce cooked beans

4 bell peppers (one each red, yellow, orange, green) 1 tomato, diced

1 onion, chopped 1 garlic clove, minced

3 carrots, chopped 2 cups bok choy, chopped

2 cups spinach, chopped 3 stalks celery, diced

1 small bunch parsley, chopped 1 zucchini, chopped 1/2 cup mushrooms, sliced Basil

4 cups of vegetable broth

1 tablespoon Bragg’s or low salt soy sauce

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

White Bean Spinach Stew Cal: 130, F: 6g, S: 10g

Serves 4 1 medium yellow onion, chopped 2 carrots, chopped

3 stalks celery 3 garlic cloves, minced

1 tsp each rosemary, thyme, oregano 1 tsp salt

2 (15oz) cans white beans, rinsed

6 cups packed baby spinach, kale or any leafy green of your choice

To freeze: chop all ingredients below and place in freezer-safe container or re-sealable bag. Place in freezer and keep there for up to 6 months. To cook: place contents

(frozen) in slow cooker with 2 cups water. Cook until stew is thickened, adding more water when you get home if needed. Enjoy! (Found at: myvega.com/recipes)

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ENTRÉE RECIPES Cal: Calories F: Fiber

Angela’s Black Bean Burgers Cal: 202, F: 12.3g

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 Ghanoush #1 Cal: 288, F:10.3g

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 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.

Baba Ghanoush #2 Cal: 259, F:8g, S: 9g

Serves 4 2 large eggplants, cut in half lengthways

3 tablespoons olive oil 4 tablespoons tahini

2 gloves garlic

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2 lemons, juiced

½ tsp. chili powder 1 tsp. ground cumin

½ tsp ground turmeric Sea salt and pepper to taste

Preheat oven to 375F. Drizzle the eggplants with 1 tsp. olive oil and bake on a baking

sheet in the oven for an hour or until soft. Once they have cooled down, scoop out the flesh and put into a food processor along with all the remaining ingredients and blend

until smooth. Add salt and pepper to taste.

Bitchin’ Bean Burgers Cal: 332, F: 15g

Serves 4 2 cups cooked black beans 1 cups steamed spinach or kale

1 carrot, chopped

½ onions, chopped 1 bunch chives, minced

½ cups miso liquid (add 1 tablespoon miso to ½ c. water) or use vegetable broth 1 tablespoon dried basil

1 tablespoon oregano Sea salt and pepper to taste

½ cups quinoa ½ avocado, thinly sliced

3 cups arugula

Wash and chop all your veggies. Mash up the beans and add them to your vegetables. Add the cooked quinoa and remaining ingredients to a bowl. Mix thoroughly, then form

the mixture into individual patties. Bake your patties. Bake your patties for 30 minutes at 400F. Add the burger on top of a bed of arugula and top with sliced avocado.

Black Bean Lettuce Wraps Cal: 467, F:31.9g

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.

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

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

Bok Choy Tempeh Tacos Cal: 376 F: 11.9g

Serves 3

Tempeh seasoning

1/2 cup vegetable broth 1/4 cup Tamari

2 cloves garlic (minced) 1 tablespoon balsamic vinegar

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.

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

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

Cabbage Rolls Cal: 418, F:17.8g

Serves 2 1 cabbage head, separate leaves

4 yellow squash

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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 Cal: 375, F:15.5g

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.

Chickpea Curry Cal: 444, F: 11g

Serves 4 1 clove of garlic, chopped ½ tsp. peppercorns

½ tsp. coriander

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2 Tbs. oil

1 Tbs. curry powder 1 cups vegetable stock

2 cups sliced sweet potatoes 2 cups carrots, sliced

2 cups cauliflower, sliced 2 chopped tomatoes

1 can light coconut milk 1 can chickpeas

2 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!

Coconut Portabella Stir-Fry Cal: 481 F: 11.1g

Serves 1 1 tablespoon extra-virgin olive oil 2 tablespoons water

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

Sea salt & pepper to taste

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

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Crush the Craving Veggie Wraps Cal: 379, F:27.1g

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.

*Balance Plan: sprouted wheat wrap

*Strength Plan: sprouted wheat wrap

*Kaia Plan: romaine lettuce wrap

Crispy Quinoa Cakes Cal: 131, F:3g

Serves 12

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 flour

½ cup finely grated sweet potato ¼ cup finely chopped oil-packed sun-dried tomatoes

¼ cup sunflower seeds ¼ cup fresh basil leaves, finely chopped

2 tablespoons finely diced onion

1 clove garlic, minced 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

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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! www.ohsheglows.com

Cucumber Avocado Roll Cal: 229, F:14.8g

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

Sea salt & pepper to taste

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

Easy Coconut Curry Cal: 260, F: 7.1g

Serves 4

Sauce Ingredients 1 teaspoon coconut oil 1/2 yellow onion, chopped 2 cloves garlic, minced

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.)

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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 Cal: 140 F: 3g

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 Agave Ketchup)

Garlicky Green Beans Cal: 322, F: 10g

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 Cal: 227, F: 4.4g

Serves 2 1 pound green beans, trimmed and chopped 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

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1 teaspoon of your favorite herb

3 tablespoons olive oil 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 Cal: 323, F:7.3g

Serves 3 2 medium squash

4 tablespoons olive oil

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 Cal: 223, F:6.2g *calculated without bread

Serves 1 Vegetarian bacon Vegetarian turkey slices 1/4 avocado Romaine lettuce

Tomato Sprouts

Vegenaise (vegan mayonnaise)

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

Raley’s 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

Kaia Kalamata Quesadillas Cal: 621, F: 14g, S: 9g

Serves 1 1 large gluten free tortilla

3oz Daiya cheese or non-dairy cheese

1 sautéed onion

2 cloves garlic, diced

1 red bell pepper

6 kalamata olives, diced

Directions:

Lightly coat pan with coconut oil and sauté onion, garlic and red bell pepper. Spread

cheese on tortilla. Add sautéed veggies, and olives. Grill until golden.

Kaia Pizzadilla Cal: 439, F: 17.3g

Serves 2 2 gluten free tortillas

6 mushrooms 6-8 black olives

1 cup spinach 1/2 cup non-dairy cheese (we recommend Daiya) 1/2 pizza or marinara sauce Salt & pepper to taste

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

mushrooms, olives and serve.

*Balance Plan: according to directions *Strength Plan: according to directions

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

Kaia Quesadilla Cal: 566, F: 25.2g

Serves 1 2 gluten free tortillas

1 tomato, chopped 1/4 cup quinoa & beans

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

Kaia Strong Muesli Cal: 452, F: 16g

Serves 2 2 cups nut milk 1 teaspoon vanilla

1 teaspoon cinnamon

1 teaspoon ground ginger (optional) 1 teaspoon coconut oil

¼ cup sunflower seeds ¼ cup berries and (optional) goji berries

¼ cup ground flax or chia seeds ¼ cup pumpkin seeds

Warm milk in a sauce pan 2-3 minutes. Add vanilla, all spices, stevia and coconut oil.

Add remaining ingredients and heat for 2 minutes. Serve and enjoy

Kale or Romaine Quinoa Wrap Cal: 304, F: 8.1g

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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Killer Kaia Wrap Cal: 386, F: 22g

Serves 2 4 large romaine lettuce leaves (wrap)

1 Carrot, grated ½ cucumber, sliced

1 tomato, diced 1 onion, sautéed

1 clove garlic, sautéed ¼ c. cilantro, chopped

¼ avocado, sliced ¼ c. quinoa

½ c. lentil beans Salsa to taste

Cook beans and quinoa. Sauté onion and garlic, add grated carrots for 1 minute. Layer

all ingredients in romaine lettuce and enjoy.

Orange-Ginger Tofu Triangles Cal: 429, F: 1g

Serves 4 1lb tofu 1cp fresh orange juice

1/4cp rice vinegar 1/3cp soy sauce/shoyu/Tamari

1/3cp olive oil 4tsp sesame oil

3 cloves garlic, minced 1Tbsp minced, peeled fresh ginger

1/4tsp hot red pepper flakes 1 bunch green onions, chopped

1/4cp chopped cilantro

Cut tofu into 4 thin slices, and then cut diagonal to make 8 triangles. Lay tofu flat

on top of a towel, cover with another towel and place something heavy on top to press out moisture. Press tofu for at least 30 minutes. In med. bowl, whisk

together oj, vinegar, soy sauce, oils, garlic, ginger, and red pepper. Separate tofu into baking dish in a single layer. Cover with the marinade and sprinkle with

onions and cilantro. Marinate for at least 30 minutes (much better if you can let it marinate overnight!) Preheat oven to 350. Cover the dish and bake for 20

minutes without turning the tofu. Remove the foil and bake an additional 20-25 minutes. (can serve with quinoa and use remaining liquid to drizzle over quinoa)

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Pleasing Pesto Primavera Cal: 403, F: 4.5g, S: 4.5g

Serves 4 3 cups basil leaves

3 cloves garlic ½ teaspoon sea salt

½ cup pine nuts ½ cup olive oil

Directions: Place all ingredients in a food processor or blender and blend until smooth.

2 cups cauliflower, diced

2 cups broccoli, diced 1 cup carrots, diced

1 cup celery, diced ¼ cup fennel, diced

Steam or stir-fry vegetables (coat pan lightly with coconut oil and lightly cook) When veggies are al dente add stir in pesto and enjoy.

Quinoa with Kale, Raisins & Chickpeas Cal: 344, F: 8.3g

Serves 4 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

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heat for 1 minute. Serve with some nutritional yeast and chopped walnuts sprinkled on

top.

Quinoa Salad with Roasted Veggies Cal:300, F:5.6g

Serves 3 1 cup quinoa 2 small zucchinis, chopped

1 medium carrot, chopped 1 small red onion, chopped

2 small yellow squash, chopped 1 tablespoon extra-virgin olive oil

Sea salt and pepper to taste 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 Cal: 301, F: 14.2g

Serves 2

5 tomatoes, diced 1 zucchini, sliced

1 eggplant, sliced 1 green bell pepper, diced

1 onion, chopped 2 cloves garlic, chopped

3 tablespoons extra virgin olive oil Sea salt & pepper to taste

1 cup of water

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

cook for 8 minutes. Add tomatoes, basil, water, salt and pepper, cook just a few more minutes until veggies are cooked but not too soft.

Raw Pad Thai Cal: 289, F: 8g *Kaia FIT Elk Grove Favorite

Serves 2 1 medium zucchini 1 large carrot

1 green onion, chopped 1/2cp shredded purple cabbage

1/2cp cauliflower florets 1/2cp mung bean sprouts or radish sprouts (spicy)

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Sauce

2Tbsp tahini 2Tbsp almond butter

1Tbsp lime or lemon juice 2Tbsp soy sauce/shoyu/Tamari

1Tbsp honey 1/4tsp garlic, minced

1/2tsp ginger root, grated

Use a mandolin or vegetable peeler to create noodles from the carrots and zucchini. Place them in a large mixing bowl and top with the vegetables. Whisk sauce

ingredients in a bowl. The sauce will be thick, but will thin out after it's mixed with the vegetables. Pour the sauce over the noodles and vegetables, and mix. This dish tastes

even better the next day once the flavors have had a chance to blend.

Sassy Sushi Cal: 99, F: 4g, S: 4g

Serves 4 4 nori seaweed sheets

½ cup organic wild rice or quinoa

½ avocado

1 cucumber, sliced thinly into sticks

½ cup dandelion greens, chopped

1 onion, sliced thinly into sticks

¼ cup sunflower seeds

½ cup sprouts

Sprinkle of cayenne, sea salt and pepper

Tamari or low sodium, gluten free soy sauce (to taste)

Place sheets of nori wraps shiny-side down on cutting board. Spread a thin layer of

rice or quinoa, leaving ½ inch on the top edge. Add thin slices of avocado, cucumber,

dandelion, onion and sprouts to the end of the nori wrap. Sprinkle seeds and spices

down the middle. Roll wrap from bottom to top, slice with a sharp knife into bit size

pieces. Dip in tamari and enjoy.

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

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Group 3 Greens- spinach, chard, kale etc., scallions, bean sprouts

Extra virgin olive oil or cooking spray

Sea salt and pepper

Optional Chopped nuts, tofu or tempeh, rice noodles, sesame seeds and water chestnuts.

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

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

Simple Spring Wrap Cal: 229 F: 14.8g

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 Sea salt & pepper to taste

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

Spaghetti Squash or Tofu Noodles Cal: 295, F: 4.8g

Serves 2 3 large tomatoes

3 tablespoons olive oil 1/2 teaspoon sea salt

Pepper to taste 12-15 leaves basil

1 clove garlic, minced 1 sautéed onion

1 spaghetti squash or 1 package tofu noodles

Mix all ingredients (except squash or tofu) in a bowl let stand 1 hour before cooking. Preheat oven to 375 degrees. Cut spaghetti squash in half lengthwise. Scoop out seeds

and pulp. Spray cookie sheet with cooking spray and place squash cut side

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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!

Spaghetti Squash Marinara Cal: 197, F: 7g, S: 11g

Serves 2 One spaghetti squash, halved and seeds scooped out

1 tsp olive oil

sea salt and pepper to taste

¼ cup fresh basil

2 cloves of garlic

1 juiced lemon

1 jar of organic marinara sauce

Preheat oven to 375F. Slice off stem, flip cut side down, and then carefully slice in

half, lengthwise. Brush the inside with oil, sea salt and pepper. Place cut side down on

a baking sheet lined with parchment paper and bake for 45 minutes. Squash is ready

when the strands scrape off with a fork fairly easily.

Add marinara to a sauce pan on medium heat. Add garlic and basil to food processor.

Add lemon juice, garlic and basil to your marinara. Cook until hot

Scrap out spaghetti squash on to a plate add marinara and serve.

Spicy Lentils & Wild Rice Cal: 350, F: 15.5g

Serves 2 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

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

greens.

Spanish Style Quinoa Cal: 219, F: 4.2g

Serves 4 2 tablespoons extra virgin olive oil 1 cup uncooked quinoa

1 medium onion, finely chopped 3 cloves garlic, minced

1 small green bell pepper, chopped 1 8 ounce can tomato sauce

2 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 Cal: 397, F: 15g

Serves 1 4 cups kale 1 cup fresh spinach, chopped

2 cups Stemmed broccoli 1 cup of asparagus (stemmed and chopped)

½ fresh lemon juice 1 tablespoon Brags or soy sauce

1 tablespoons coconut oil 2 cloves chopped garlic

1 diced onion Sea salt & pepper to taste

*Pick your own dressing or toppings

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

seasoning. Toss until lightly cooked and serve.

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Spicy Lentil Sloppy Joes Cal: 169, F: 12.1g

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

2 cloves garlic, minced 1/4 teaspoon ground sage

1/4 teaspoon cumin 1/4 teaspoon onion powder

1/4 teaspoon turmeric 1/4 cup fresh basil

Sea salt and pepper to taste

1 cup tomato sauce

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

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

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

*Kaia Plan: serve with romaine lettuce

Steamed Veggies & Marinara Cal: 321, F: 14.1g

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

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1 tablespoon flax oil or olive oil

Lemon Pepper and sea salt to taste.

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

for 20 minutes. Steam vegetables. To serve, top vegetables with sauce.

Stir Fried Greens & Almonds Cal: 293 F: 8.2g

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 Salt & pepper to taste

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 Spaghetti Squash Cal:353, F: 6g *Kaia FIT Elk Grove Favorite

Serves 4 1 spaghetti squash

1 cup cooked chickpeas 1/2 red onion, diced

6 oz. extra-firm silken tofu, drained and cut into ½-inch pieces 1/2 cup oil-packed sun-dried tomatoes, drained and thinly sliced

1 Tbs. finely chopped jalapeño chili (more to taste) 1/2 cup light coconut milk

1 1/2 tsp. curry powder 1 clove minced garlic

2 Tbs. thinly sliced basil, optional

Preheat oven to 375°F. Cut ends off squash and cut in half lengthwise. Remove seeds with spoon. Place halves cut side down on rimmed baking sheet, and add 11/2 cups

water to cover surface. Bake 30 minutes, or until squash yields when pressed. Cool squash cut side up 10 minutes. Scrape squash halves with fork to release strands.

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Transfer strands to large bowl, and stir in chickpeas, onion, tofu, sun-dried tomatoes

and jalapeño. Whisk together coconut milk, curry powder, and garlic in bowl; stir into squash mixture, and toss to combine. Season with salt and pepper. Fill squash shells

with mixture, and return to baking sheet, cut side up. Bake 20 minutes, or until heated through.

Stuffed Tomatoes Cal: 130, F: 4.1g

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

1 tablespoon extra-virgin olive oil

Sea salt and pepper to taste

Chop spinach, eggplant, zucchini, onion & garlic. Place in bowl and add olive oil, salt, pepper, mix. Cut stem off tomatoes and scoop out pulp (leave skin). Gently spoon

vegetable mixture into tomatoes. Place stuffed tomatoes in an ovenproof pan, add 1/3 cup of water, and cover tightly with foil. Bake in preheated oven 350 degrees for 20

minutes.

Sweet Potato Casserole Cal: 360, F: 6g

W/ a Crunchy Nut Crumble

Serves 12

For the sweet potato 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

1/8 teaspoon fine grain salt, or to taste

For the crunchy nut crumble:

1 cup rolled oats 1 1/3 cups pecan halves, chopped

1/3 cup almond meal or almond flour 1 teaspoon cinnamon

1/8 teaspoon fine grain sea salt 2 tablespoons virgin coconut oil, melted

2 tablespoons vegan butter, melted

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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.

Sweet Potato & Black Bean Enchiladas Cal: 270 *Using Whole Wheat Tortillas

Serves 8-16 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 tablespoon extra-virgin olive oil 1 cup onion, diced

3 cups sweet potatoes, peeled and diced

1 15 ounce can diced tomatoes, drained 1 16 ounce jar prepared medium salsa

3 cloves garlic, minced 1 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

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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.

Sweet & Spicy Noodles Cal: 293, F: 8.2g

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.

Combine all ingredients together in a large bowl & serve.

Thai Noodles Cal: 408, F: 5g

Serves 3 Noodles:

1 package firm tofu 1 cup water 1/4 cup Tamari or soy sauce 1 8 ounce rice noodles

Sauce:

3 cloves garlic, minced 1 tablespoon fresh ginger 1/4 cup water 1/4 cup soy-nut butter or organic peanut butter

3 tablespoon Tamari or soy sauce

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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 & 1/4 cup soy sauce for 10

minutes. Transfer to baking sheet & 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, & oil to food processor & blend. Cook noodles. Transfer noodles to serving bowl, top with sauce and tofu. Garnish with cilantro, peanuts, & lime juice.

Thai Coconut & Peanut Butter Curry Cal: 200, F: 5.3g

Serves 6 3 red bell peppers, thinly sliced 1 cup onion, chopped

1 8 ounce package baby portabella mushrooms, sliced 2 cups vegetable broth

1 can full fat coconut milk 2 tablespoons Tamari 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.

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

*Kaia Plan: no additions

Toasted Quinoa with Kale Cal: 376, F: 6.5g

Serves 3 1 cup quinoa

2 tablespoons extra virgin olive oil (total) 1 3/4 cup water

2 garlic cloves, minced 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 Cal: 312, F:16.3g

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 tablespoon Bragg’s or low salt soy sauce

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.

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Tomato, Basil, & Hummus Sandwich Cal: 168, F: 5.7g

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

*Strength Plan: 2 slices sprouted wheat bread *Kaia Plan: romaine lettuce leaf

Thai Sweet Potato Veggie Burgers Cal: 337, F: 7g, S: 7g

Serves 6-8 For the burgers:

1 large sweet potato

½ cup cilantro, finely chopped

¼ cup fresh basil leaves, finely chopped

3 large garlic cloves, minced

2 teaspoons finely grated ginger

½ cup roasted and salted peanuts, finely chopped

¾ cup gluten-free rolled oats, processed into a coarse flout

1 (15-ounce) can chickpeas, drained and rinsed

2 tablespoons ground flax + 3 tbsp water, mixed in bowl

½ tablespoon sesame seed oil

1 tablespoon low-sodium tamari (or coconut aminos for soy-free option)

1 teaspoon fresh lime juice

1 teaspoon ground coriander

1 teaspoon fine grain see salt, or to taste

Freshly ground black pepper, to taste

For the peanut sauce:

1 garlic clove 6 tablespoons smooth peanut butter (or almond or sunflower seed

butter)

6 tablespoons smooth peanut butter (or almond or sunflower seed butter)

2.5 tablespoons fresh lime juice

2 tablespoons low-sodium tamari (or coconut aminos)

1-2 tablespoons water, as needed

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½ tablespoon pure maple syrup (or other sweetener)

1 teaspoon freshly grated ginger

1/8 teaspoon cayenne pepper

Preheat over to 350F and line large baking sheet with parchment paper. Peel the

sweet potato and grate 1.5 cups of sweet potato. In large bowl combine grated sweet

potato, cilantro, basil, garlic, ginger and chopped peanuts. Finely chop oats in food

processor (should be like a coarse flour) and stir into other ingredients. In food

processer chop drained chickpeas until a coarse paste and stir into other ingredients.

In a mug, whisk together ground flax and water, let sit for only 20 seconds before

stirring into other ingredients. Stir in sesame oil, tamari, lime juice, coriander, salt,

and pepper all to taste. Shape mixture into 6-8 patties, and place on baking sheet.

Bake 20 minutes, flip then bake anther 15-17 minutes. Prepare peanut sauce: add all

sauce ingredients into a food processor and process until smooth.

Vegan Saag Cal: 136, F:5.9g

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 Cal: 248, F: 8.5g

Serves 1 1/2 cup firm tofu, diced

3 bell peppers (red, yellow, green), sliced 1 onion, sliced

1 garlic clove, minced

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2 carrots, sliced

2 cups bok choy, chopped 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 Cal: 239, F:9.4g

Serves 2 1 6 ounce package vegan chicken strips

3 bell peppers (red, yellow, green)

1 cup onion 1 garlic clove, minced

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 Strength Plan: 1 sprouted whole grain tortilla

Kaia Plan: romaine lettuce leaf

Vegetable Pot Pies Cal: 244, F: 4g

Serves 8 Crust:

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

Filling: 2 tablespoons extra virgin olive oil

1 1/2 cups leek, white and green parts chopped 1 1/2 cups celery or fennel, chopped

1 cup carrots, diced 1 8 ounce package button mushrooms, thinly sliced

2 tablespoons all-purpose flour 2 cloves garlic, minced

1 1/2 cups red-skinned potatoes, peeled, and cut into 1/2 inch cubes 2 1/4 cups low-sodium vegetable broth

1 teaspoon poultry seasoning 2 tablespoons creamy cashew butter

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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 Cal: 291, F:11.4g

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 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.

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SIDES & SWEETS RECIPES Cal: Calories F: Fiber S: Sugar

Black Beans Cal: 240, F: 30g

Serves 4 2 cups dry black beans (soak overnight)

4 cups water 1 teaspoon sea salt

Boil your beans. Remove your beans from the soaking water. Discard the water and

add the beans to a large pot. Fill the pot with fresh water. Cook the beans on medium high until they are soft. Add more water if the beans are not yet soft and the water is

disappearing. Cooking times can vary depending upon the freshness of your beans. It can take 2 to 4 hours to boil black beans until they are tender.

Root Vegetable Au Gratin Cal: 227, F: 2g, S: 5g

Serves 4 1 cup of grated root celery

2 ½ cups of grated carrots 1 ¾ cup vegetable broth

¾ cup of coconut milk (can use all rice milk if desired, but coconut milk=extra creamy)

¾ cup of rice milk 2 tblsp. corn starch

1 tsp. salt 1 pinch ground white pepper

Optional: grated Daiya cheese

Preheat oven to 425F. Peel and grate the root celery and carrots. Bring broth to a boil in a medium sized pot. Add in the grated root vegetables and boil for about 5 minutes

or until the vegetables are soft. Strain the vegetables but save the liquid in a bowl. In a separate bowl, combine the milks with the corn starch with a wire whisk. Add in the

1/3 cup of the saved liquid. Place the liquid mixture in the pot and bring to a boil on medium heat, stirring constantly. Cook on low heat for 3-5 minutes more. Add the

salt and pepper to taste. Grease a square baking dish (ex. 9x9) with olive oil. Place the root vegetables evenly in the bottom of the dish. Add the sauce evenly over the

veggies. If desired, sprinkle some Daiya cheese across the top. Bake for about 20

minutes or until cooked through. Optional: add lean meat on top of the veggies before adding the sauce (ex: organic chicken breasts or white fish).

Cauliflower Rice Cal: 101, F: 4g

Serves 4 1 head cauliflower Sea salt to taste

Black pepper to taste

NEW!

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2 tablespoons coconut oil

½ teaspoon garlic powder ½ teaspoon ginger

1 lime, juiced

Directions: Process the cauliflower. Place the cauliflower into a food processor and pulse until it has a grainy rice-like consistency. Season with sea salt and freshly

ground black pepper.

Sauté the cauliflower rice. Heat a large sauté pan over medium high heat. Add coconut oil or olive oil when hot. Sauté cauliflower in a pan with oil and seasonings. Top with

lime juice and toss. Serve immediately.

Crispy Smashed Potatoes Cal: 197, F: 3g W/Avocado Garlic Aioli

Serves 8 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 to taste Garlic powder, for sprinkling on top

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

Avocado Garlic Aioli:

1 Large avocado, halved and pitted 1 Large or 2 small garlic cloves

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

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

immediately with avocado aioli and watch them go lightning fast!! (www.ohsheglows.com)

Mashed Sweet Potatoes Cal: 333, F:6.6

Serves 6 6 sweet potatoes

2 cups coconut milk 2 tablespoons olive oil

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.

Parsnip Fries Cal: 200, F: 5g, S: 5g

Serves 3 3 medium parsnips, peeled and cut into thin fry-like strips 3 tbsp nut butter 1 tbsp olive oil or coconut oil ¼ tsp sea salt or to taste Preheat oven to 400F. Mix together the nut butter, oil and salt. Take parsnips and toss in bowl with your hands until fully coated. Place on baking sheet and cook for 40-50 minutes until crisp.

Pinto Beans Cal: 121, F: 6.7g

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.

Roasted Beets Cal: 53, F: 3.5g, S: 8.25g

Serves 4 6 raw beets

Preheat oven to 425 F. Wrap beets in foil, and roast for 40-60 minutes or until you can

pierce them with a fork. Allow beets to cool, peel off skin, slice and enjoy.

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Roasted Cauliflower Cal: 166, F: 6g, S: 7g

Serves 4 1 large cauliflower 15 cherry tomatoes

1 Tbs. coconut oil 4 Tbs. cilantro pesto

Preheat oven to 350. Slice cauliflower into 1 inch thick pieces. Heat coconut oil in pan

on medium heat. Add ½ of the cauliflower to pan and cook for 3-5 minutes or until golden. Place on a baking sheet. Cook remaining cauliflower. Bake all cauliflower and

cherry tomatoes for about 15 minutes. Serve with cilantro pesto.

Roasted Tomatoes Stuffed with Pine Nut Spinach Pate and

Young Dill Cal:357, F: 5g, S: 8g

Serves 4 1 ½ cups pine nuts 2 cloves garlic

2 tablespoons of lemon juice 1/3 cup water

1 teaspoon nutmeg ½ teaspoon sea salt

2 tablespoons olive oil 1 ½ cups red bell pepper, diced

1 cup sun-dried black olives, pitted and minced 2 tablespoons fresh basil, minced

3 tablespoons fresh dill, minced 1 ½ tablespoons fresh oregano, minced

1 ½ cups baby spinach, shredded 8-10 tomatoes, roasted and with pulp scooped out to make cups In a food processor, process the pine nuts, garlic, lemon juice, water, nutmeg, salt and

olive oil until smooth. Remove to a mixing bowl and had mix with remaining ingredients, except tomatoes. Stuff tomatoes with mixture.

Sautéed Broccoli Cal:96, F: 4g

W/Garlic & Sundried Tomatoes Serves 4 4 sundried tomatoes

½ large lemon, juiced

1 bunch of broccoli, chopped into florets ½ bulb of garlic, minced

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1-tablespoon coconut oil

1-teaspoon basil 1-teaspoon oregano

Sea salt and pepper, to taste

Marinate your sundried tomatoes. Chop your sundried tomatoes and place them into a small bowl. Juice ½ large lemon and add to the sundried tomatoes. Marinate for 5-10

minutes.

Add 1-tablespoon of oil to a pan and allow it to heat up over low heat. Add minced garlic, cook for 2-3 minutes. Add broccoli florets. Toss until fully coated. Add sundried

tomato mixture, basil, oregano, salt and pepper. Toss. Cover the pan and allow to steam for 2-3 minutes. Serve immediately.

Slow Cooker Baked Beans Cal: 197, F: 10g, S: 22g

Serves 8

2 cups dried navy or white beans 2 bay leaves

1 (15oz) canned tomato puree 1 tbsp powdered ginger

2 tbsp Dijon mustard ¾ cup coconut nectar (optional)

2 tsp Worcestershire sauce 2 tbsp apple cider vinegar

Salt and pepper

Soak dried beans overnight. Drain and rinse them. In a pot, cover beans and bay leaves with cold water and simmer until cooked about an hour. Discard bay leaves.

Combine beans with remaining ingredients. Cook in a slow cooker on low for 4 hours or in an oven at 250F for 3 hours. Beans are done when most of the liquid is

absorbed. (Found at: myvega.com/recipes)

Steamed Bok Choy Appetizer Cal: 195, F: 0, S: 0g

Serves 1 Lightly steam 4-6 heads of Bok Choy (careful not to over cook)

Place on a plate, sprinkle 1 tablespoon of cold pressed oil over Bok Choy. Add sea salt,

pepper, cayenne and nutritional yeast to taste. Enjoy

Banana Cream Chia Pudding Cal: 323, F: 14.2g, S: 32.2g

Serves 1 3/4 cup banana 1/4 cup canned light coconut milk 2 1/2 tablespoons chia seeds (milled chia seed for smoother pudding)

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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 Cal: 181, F: 6g, S: 14.1g

Serves 1 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!

Craisin Desert Balls Cal: 121, F: 1.9g, S:5.4g

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 coconut oil

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 Cal: 204, F: 4.4g, S:10.8g

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

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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

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CHIPS, DIPS, & DRESSINGS Cal: Calories F: Fiber

Baked Cauliflower Cuts Cal: 170,F: 5g

Serves 1 1 head of cauliflower

1 tablespoon coconut oil 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 Cal: 116, F:4g

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.

Cilantro Pesto Cal: 298, F: 3g, S: 0g

Serves 4 2 cups cilantro, tightly packed

2 Tbs. pumpkin seeds 3 Tbs. Pine nuts

2 Tbs. lemon juice ½ cup olive oil

2 garlic cloves, peeled 1 tsp. miso paste or tamari

Wash cilantro and combine with olive oil and blend. Slowly combine the rest of the

ingredients. Blend until creamy.

Creamy Avocado Cal: 330, F:16g

Serves 1 1 Avocado 1 cup water 1/4 cup cilantro ¼ tsp. sea salt and pepper

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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.

Creamy Vegan Ranch Dressing Cal: 428, F: 0g

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 Cal: 266, F:10g

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

2 tablespoons chipotle hot sauce 2 tablespoons lime juice

1 teaspoon sea salt 1/3 cup nutritional yeast flakes

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.

Ginger-Miso Dressing Cal: 567, F: 3.8g

Serves 1 1 large carrot, peeled and roughly chopped

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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 Cal: 370, F:5.6g

Serves 1 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 thinner milk, strain the liquid through

cheesecloth or a fine mesh strainer. Refrigerate in glass jar for up to one week.

Hummus Cal: 444, F:16.1g

Serves 1 1 1/2 cups chickpeas 1 teaspoon sea salt

2 lemons, juiced 4 cloves garlic, chopped

1 cup filtered water 1 pinch paprika

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

Mexican Bean Dip Cal: 278, F:16.5g

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

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

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

Mushroom Skewer’s Cal: 188, F:10.5g

Serves 1 1/2 tablespoon harissa

1 tablespoon olive oil 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.

Raw Ranch Dressing Cal: 220, F: 1g, S: 2g

Serves 4 ¾ cup cashews, soaked for at least 2 hours

½ cup water

2 tablespoons lemon juice

¼ cup apple cider vinegar

½ teaspoon sea salt

½ teaspoon dried thyme

½ teaspoon dried oregano

1 clove garlic

½ teaspoon onion powder

3 tablespoons fresh dill

3 tablespoons olive oil

Blend all the ingredients in a high-speed blender- or blend all the ingredients except

for the oil in a food processor, and drizzle the oil in until mixture is creamy and

emulsified.

Roasted Chickpeas Cal: 691, F: 21.1g

Serves 1 2 15 ounce cans garbanzo beans 1 tablespoon coconut oil

1 tablespoon organic no-salt seasoning

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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 Cal: 301, F: 11.4g

Serves 1 4 tomatoes, chopped 1/2 onion, diced 1 tablespoon cilantro, minced

2 tablespoons lime juice 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 Cal: 687, F:4.2g

Serves 1 1/4 cup sesame oil 1/4 cup toasted sesame seeds 2 tablespoons apple cider vinegar

1 tablespoon brown rice vinegar 1 tablespoon fresh lime juice

1 tablespoon ginger, minced 1 tablespoon cilantro, chopped

Sea salt and pepper to taste

Mix together.

Strawberry Lemon Basil Dressing Cal: 268, F:3g

Serves 1 1 cup fresh strawberries 1/4 cup packed fresh basil 3 tablespoons fresh lemon juice

1 tablespoon extra-virgin olive oil 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.

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Spinach Hummus Cal: 326, F: 12.5g

Serves 1 1 clove garlic, minced

3 cups spinach 1/2 lemon juiced

2 tablespoons raw tahini 1 cup garbanzo beans

Salt & pepper to taste

Place garlic, garbanzo beans & spinach in food processor and blend until finely minced. Add lemon juice and tahini. Process until creamy.

Tahini Dressing Cal: 91, F: 1g, S: 1g

Serves 4 1-cup tahini

½ cup lemon juice

1 clove garlic

Use a small amount of water to thin out and create the desired consistency

Sea salt and pepper to taste

Blend all ingredients and add to your delicious green salad

Tomato Bruschetta Cal: 100, F: 5g, S: 12g

Serves 4 6 ripe tomatoes

2 cloves garlic, minced

5 tablespoons olive oil

Handful of fresh basil leaves, chopped

Sea salt and pepper to taste

Place tomatoes in a bowl, pour boiling water over them, leave for 1 minute. Drain,

slip off their skins. Chops tomatoes and place them in a small bowl, add garlic olive

oil, basil and salt and pepper. Enjoy over salad, or with Mary Gone Crackers®.

Vinegar-Lemon Dressing Cal: 119, F: 0g

Serves 1 1 tablespoon extra-virgin oil olive

1 tablespoon balsamic vinegar 1 tablespoon fresh lemon 1/2 tablespoon water

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Sea salt and pepper to taste

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.

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ENDURANCE FUELS Cal: Calories F: Fiber S: Sugar

Kaia Climb Endurance Drink Cal: 200, F: 8g, S: 33.2g

Serves 1 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 Cal: 110, F: 1.1g, S: 24.1g

Serves 6 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 Cal: 200, F:3.4g, S:18.4g

Serves 8 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

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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.

Protein Power Balls Cal: 64, F: 1g, S: 3g

Serves 8-10 ½ c. plant-based protein powder 1-teaspoon cinnamon

3 tablespoons unsweetened cacao powder 2 tablespoons coconut nectar or other sweetener

¼ cup tahini 2 tablespoons extra virgin coconut oil

Combine all dry ingredients in a small bowl. Add wet ingredients to the bowl and mix thoroughly until well combined. Use a large spoon or tablespoon to scoop batter and

roll into balls. Refrigerate and serve

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WATER INFUSIONS

The Classical: lemon/cucumber Mix in a pitcher: 10 cups of water + 1 cucumber and a lemon, thinly sliced + 1/4 cup

fresh finely chopped basil leaf + 1/3 of finely chopped fresh mint leaves. Leave in the

refrigerator overnight before serving.

The Granite: Strawberry/Lime or Raspberry/Lime Mix in a pitcher: 10 cups of water + 6 strawberries / 0r Raspberries and one thinly

sliced lime + 12 finely chopped fresh mint leaves. Leave in the refrigerator overnight before serving.

The Digestive: Fennel/citrus

First: infuse 1 to 3 grams of dried and crushed fennel in 150 ml of boiling water for 5-10 minutes. Allow to cool.

Mix in a pitcher: 10 cups of water + lemon juice (put the leftover lemon in the mix) + a small thinly sliced orange + 12 fresh chopped mint leaves + the infusion of fennel

seeds. Leave in refrigerator overnight before serving.

The AntiOX : Blackberry/Sage

Note that a part from the berries, sage leafs is the herb that has the highest antioxidant content.

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

WATERmelon : watermelon/Rosemary

Mix in a pitcher: 10 cups of water + 1 cup of watermelon cut into cubes + 2 rosemary stems. Leave in refrigerator overnight before serving.

The Exotic : Pineapple/Mint Mix in a pitcher: 10 cups of water + 1 cup of pineapple cut into cubes + 12 fresh

mint leaves finely chopped. Leave in the refrigerator overnight before serving.

The Traditional: Apple/cinnamon Mix in a pitcher: 10 cups of water + 1 cup of apple cut into cubes + 2

cinnamon sticks + 2 teaspoon of ground cinnamon. Leave in the refrigerator

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overnight before serving.

The Zingibir : Ginger/tea

In advance: heat 1 teaspoon of ginger in two cups of tea, let it cool down.

Mix in a pitcher: 10 cups of water with two cups of the ginger tea + 4-5 pieces of fresh ginger cut into cubes. Leave in the refrigerator overnight before serving.

The Fountain of Youth : Goji Berry

Place ¼ cup goji berries in 4 cups of filtered water. Let soak for 1 hour and enjoy!

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QUICK SNACKS

Pumpkin Seed Mix Cal: 232, F: 6g, S: 1g 1 cup coconut flakes, unsweetened ½ cup pumpkin seeds

½ cup sunflower seeds 1 Tbs. coconut oil

Add curry powder, salt and pepper to taste

Bake on tray at 300 F for 7-8 minutes

½ grapefruit 1 tablespoon of shredded coconut and

sprinkle of stevia

1 green apple with 1 tablespoon of tahini

Ants on a log: celery sticks with 1 tablespoon of almond butter and 10 raisins

2 protein balls

½ cup berries with 1 tablespoon of pumpkin seed

1 cutie or orange with 1 tablespoon of pumpkin seeds

(high in iron)

½ grapefruit with 1 tablespoon of pumpkin seeds

½ c. pineapple with 1/8 c. sunflower seeds

¼ avocado with a slice of tomato, sea salt and pepper

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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

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 Pinterest.

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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

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