Genuine Health Recipe Book

over 30 nourishing recipes

g e n u i n e h e a lt h r e c i p e b o o k

PROUDLY CANADIAN

CONTENTS SMOOTHIES..................4-37 SNACKS.......................38-61 meal.............................62-67

Orange Julius Smoothie ingredients

□ 1 ½ cup fresh squeezed orange juice □ 1 frozen banana (note: if banana is not frozen add ice to make it cold!) □ 1 medjool date, pitted □ 2 scoops proteins+ vanilla □ 1 splash vanilla extract Directions Combine all ingredients together and blend on high until smooth and frothy.

benefits ► Boosts immune system. ► Post workout smoothie. ► Source of vitamin C.

serves

2

5

peanut butter cup smoothie ingredients

□ 1 ½ cup almond milk □ ½ avocado □ 1 frozen banana (note if banana is not frozen add ice to make it cold!)

□ 1 tbsp Natural Peanut Butter □ 1-2 medjool dates, pitted □ 2 scoops Vegan proteins+ chocolate

Directions Combine all ingredients together and blend on high until smooth and creamy.

benefits ► Post workout snack. ► Blood sugar balancing.

serves

2

7

purple power elixir ingredients

□ 1 scoop greens+ whole body NUTRITION □ ½ cup frozen blueberries □ ½ frozen banana □ 1 handful of fresh spinach □ 2 tbsp hemp seeds

□ 1 tbsp flax oil □ 1 scoop Vegan proteins+ or proteins+ □ Pinch of sea salt □ 2 cups of water or iced green tea

Directions Combine all ingredients together and blend on high until smooth - drink straight away!

benefits ► High fibre. ► Anti-inflammatory. ► Restores gut health. ► Boosts immune system. ► Increases antioxidant capacity. ► High in vitamin K and trace minerals.

serves Recipe by: Meghan Telpner, Nutritionista

2

9

Peachy green smoothie ingredients

□ 1 frozen banana □ 1 cup frozen peaches □ 1 scoop greens+ extra energy orange

□ 1 tbsp almond butter □ 1 date □ 1 ½ cup water, or liquid of choice

Directions Add everything to a blender, and blend on high until smooth and creamy :)

benefits ► Rich in potassium. ► High in vitamin C.

serves

2

11

Cherry berry blast smoothie ingredients

□ 1 cup almond milk □ 1 scoop unflavoured

greens+ whole body NUTRITION

□ 1 Tbsp coconut oil

□ 1 scoop proteins+ vanilla

or Vegan proteins+ vanilla

□ 1 cup mixed berries □ 1-2 handfuls kale

Directions Blend until desired consistency.

BENEFITS ► High in vitamin A. ► Blood sugar balancing. ► Digestion balancing.

serves

2

13

Vanilla Matcha smoothie ingredients

□ 1 cup almond milk □ 1 tsp matcha powder □ ½ tsp vanilla extract □ 1 Tbsp almond butter

□ 1 scoop proteins+ vanilla or Vegan proteins+ vanilla □ 2-3 medjool dates □ 1 handful spinach

Directions Blend until desired consistency.

BENEFITS ► Rich in minerals ► Blood sugar balancing. ► Energizing.

serves

2

15

Orange Mint Dressing ingredients

□ ⅓ cup sesame oil □ 4 Tbsp omega3+ joy (orange flavor) □ ½ cup rice vinegar □ 1 scoop of greens+ O (natural flavor)

□ Zest from 1 organic orange □ 1 Tbsp honey □ ½ cup mint (finely chopped) □ Salt and pepper to taste

Directions Blend until desired consistency.

BENEFITS ► Increases antioxidant capacity. ► Anti-inflammatory. ► Soothes the intestinal tract.

Recipe by: Joy McCarthy, C.N.P., Holistic Nutritionist

serves

4

17

Spring into Summer Smoothie ingredients

□ 1 scoop greens+ original □ 1 ½ cups coconut water □ 1 cup frozen strawberries

□ 2 soaked dates □ 1-2” chunk of cucumber

Directions Mix in blender until thick and smooth and serve.

BENEFITS ► Increases antioxidant capacity. ► High in potassium. ► Re-hydrating.

serves

1

19

Green Detox Smoothie ingredients

□ 1 frozen banana □ 1 medjool date, pit removed (soak if dry) □ 1 handful frozen pineapple □ 1 scoop greens+ original □ 1 handful spinach □ 1 ½ cups (or enough to cover) □ ½ avocado coconut water, or liquid of choice □ 1” piece of ginger, peeled and chopped Directions Blend all ingredients together until desired consistency.

BENEFITS ► Anti-inflammatory. ► Increases antioxidant capacity. ► High in trace minerals. ► Blood sugar balancing.

serves

2

21

Synergistic Smoothie ingredients

□ 1 scoop Vegan greens+ O acai mango flavor □ 1 Tbsp omega3+ Joy orange flavor □ 1 scoop vegan proteins+ vanilla flavor □ 1 banana

□ 1 cup frozen mango □ 1 Tbsp orange rind □ Water and ice

Directions Place all ingredients into your blender. Add water and ice to desired consistency.

BENEFITS ► Increases antioxidant capacity. ► Anti-inflammatory. ► High in vitamin C. ► Gut healing.

serves

2

23

Quick and Easy green smoothie ingredients

□ 1 green apple □ 1 handful frozen raspberries □ 1 scoop greens+ original or Vegan greens+O original □ 1 Tbsp tahini

□ 1 chunk cucumber □ 1 tsp real maple syrup □ 1 cup water

(or your favourite nut butter, all- natural almond or peanut are great too)

Directions Blend until smooth. Try adding more liquid if your smoothie is too thick.

BENEFITS ► High in vitamin C and trace minerals. ► High fibre. ► Boosts antioxidant capacity.

serves

1

25

Perfect Fall smoothie

lyns - Link

ingredients

□ ½ cup roasted sweet potato purée (or pumpkin)

□ ½ cup apple cider □ 1 cup almond milk

□ 1 Tbsp maple syrup □ 1 tsp apple cider vinegar □ ¼ tsp cinnamon □ 1 scoop proteins+ vanilla

Directions Blend everything together on high until smooth. If you have a high-powered blender keep blending until warm. If not, pour into a pot and gently heat on the stove until warm.

BENEFITS ► High in beta carotene. ► Alkalizing.

serves

2

27

Peppermint Mocha Smoothie ingredients

□ 1 cup almond milk □ 1 scoop greens+O vanilla □ 1 tsp mint extract or handful of mint leaves

□ 1 tsp almond butter or tahini □ 1 scoop chocolate proteins+ or vegan proteins+

□ 1 tsp cacao powder □ ½ frozen banana □ 2 handfuls spinach or kale □ 1 shot of espresso or replace

½ cup almond with 1 cup coffee

□ Cacao nibs (for garnish)

Directions Blend until desired consistency.

BENEFITS ► High in Vitamin C and Vitamin A. ► Rich in Potassium, and Magnesium. ► Blood Sugar Balancing.

serves

2

29

Green rejuvenator smoothie ingredients

□ 1 cup coconut water □ 1 scoop greens+ Extra Energy Orange □ ½ avocado □ ½ orange □ 1/3 cucumber

□ 4-5 basil leaves □ 4-5 mint leaves □ 1 stalk kale □ Small handful parsley

Directions Blend until desired consistency. Top with cacao nibs.

BENEFITS ► Cooling. ► Nourishing. ► High in potassium. ► Energizing.

serves

2

31

Downtown Detox Smoothie ingredients

□ ½ apple □ 2 sprigs of mint, leaves only □ 1 cup frozen raspberries □ 1” piece of ginger, peeled □ 2 Tbsp maple syrup

□ 1 stem of kale □ 1 Tbsp almond butter □ 1 ½ cup liquid of choice □ 1 scoop greens+ daily detox

Directions Add all ingredients to a blender and blend on high until smooth and creamy.

BENEFITS ► Liver support. ► High in fibre. ► Anti-inflammatory. ► Rich in minerals.

serves

2

33

Blueberry cacao whole body smoothie ingredients

□ 3/4 cup water □ 1 cup organic greens □ 1 Tbsp raw cacao □ 1 scoop greens+ whole body NUTRITION natural flavour

□ 1 Tbsp hemp seeds □ ½ cup frozen blueberries □ ½ avocado □ 1 date (optional)

Directions Blend all ingredients together and enjoy BENEFITS ► High in antioxidants. ► Balances the gut. ► High in magnesium and vitamin c.

serves

2

35

Chocolate Mint Smoothie ingredients

□ □ □

1 scoop greens+ whole body nutrition (natural flavour)

□ 1 scoop proteins+ chocolate or

1 cup unsweetened almond milk

□

1 cup filtered water (more or less for desired thickness)

□

□ ½ avocado, pit and skin removed

Vegan proteins+ double chocolate

1/4 cup fresh mint (less or more, adjust to taste) 1 tsp dark chocolate chips or cacao nibs

□ Ice (optional)

Directions Add all of the ingredients to a high speed blender and blend until thick and smooth.

BENEFITS ► Balances the gut. ► Blood sugar balancing.

serves

2

37

Almond butter healthy skin cups ingredients

□ 1 cup dark chocolate chips, divided □ 2 tsp coconut oil, divided □ ½ cup almond butter

□ 2 Tbsp greens+ healthy skin □ 1 splash vanilla □ Sea salt (optional) □ Cacao nibs (optional)

Directions 1.

Line a small muffin tin with muffin liners 2. Over a double boiler melt half of the chocolate chips and coconut oil.

3. Add to muffin liners and gently swirl so the bottom and sides are coated.

Place in freezer for about 10 minutes to set 4. While chocolate is setting, combine almond butter, greens+ healthy skin and vanilla in a large bowl.

5.

Remove chocolate from freezer.

Roll almond butter dough into small balls and place in the middle of each chocolate cup. Slightly press down to flatten.

6. Over a double boil, melt the remaining chocolate and coconut oil. Pour on top of each chocolate/almond butter cup, and swirl to ensure each cup is completely coated. Top with sea salt and cacao nibs if using.

7. Place back in the freezer for at least 10 minutes to set.

BENEFITS ► Alkalizing. ► Rich in minerals. ► High in antioxidants.

Recipe by: Lynsey Walker, MSc

39

Greens-ola ingredients

□ 4 cups rolled oats □ 1 ½ cup coconut □ 1 cup almonds, roughly chopped □ 2 tsp cinnamon □ ½ tsp salt

□ 4 Tbsp coconut oil, melted □ ⅓ cup brown rice syrup □ ½ cup pumpkin seeds □ 2 Tbsp greens+ O vanilla □ 1 cup dried apricot, chopped

Directions 1.

2.

3.

4.

5.

Preheat oven to 325°F In a large mixing bowl combine oats, coconut, cinnamon, salt and almonds.

In a different bowl combine coconut oil, and brown rice syrup.

Add wet mixture to dry and mix well so that everything is evenly coated.

Spread evenly on a baking sheet and cook for 15 minutes. Toss and continue cooking in 10. Toss again and cook again for about 5-10 minutes until everything looks toasted.

6. Allow to cool slightly and mix in pumpkin seeds, greens+ O and dried apricots.

7. Allow to cool completely and store in airtight container.

BENEFITS ► Blood sugar balancing. ► Rich in minerals. ► Healthy fats.

makes

9cups

41

Watermelon ginger mint popsicles ingredients Mint Layer

□ 1 cup cashews, soaked for at least 4 hours and drained □ ½ cup mint □ 1/8 tsp mint extract □ 1 tsp greens+ □ 2 dates □ 250mL water

Watermelon Layer

□ 3 cups of water melon, cubed □ 1 1” piece of ginger, peeled and roughly chopped □ 1 Tbsp honey

Directions 1.

In a blender combine the ingredients for the watermelon layer. Add to popsicle molds filling each about 1/3 - ½ way. Freeze for 25 minutes. Reserve remaining melon juice.

2. To the same blender, add mint layer ingredients and blend on high until smooth.

3. Remove watermelon layer from the freezer, and divide mint layer amongst molds.

Place back in the freezer for about 15 minutes.

4. After 15 minutes, top with any remaining melon liquid and add popsicle sticks to each mold. Place back in the freezer and freeze for at least 4 hours or until completely set. benefits ► Digestion-soothing. ► Rich in minerals. ► Anti-inflammatory.

serves

4

43

Chocolate Chili Protein Truffles ingredients

□ 1 scoop Vegan proteins+ Double Chocolate

□ 1 scoop Chocolate Proteins+ □ 1 scant Tbsp coconut flour □ 1/4 tsp Cayenne pepper □ 3/4 tsp Cinnamon □ Pinch of sea salt

□ 1.5 Tbsp coconut oil melted □ 2-3 Tbsp of unsweetened

coconut milk (or other nut milk)

□ 1 tsp raw cacao for dusting □ 1/4 tsp stevia (optional)

Directions Mix proteins, coconut flour, Cayenne, cinnamon and sea salt in a small bowl. Add melted coconut oil and nut milk and and mix until you get a thick paste. With your hands roll into 10 balls and then dust with cacao powder. Refrigerate for at least 10 minutes. benefits ► ► ► ►

Boosts metabolism.

Balances blood sugar.

Source of fibre.

Post workout snack

makes

10

Recipe by: Madelaine Garcia, Health & Beauty Coach

45

Chocolate SEA SALT almond energy bites ingredients

□ 1 cup almonds □ 1/4 cup cocoa powder □ 1 Tbsp greens+ original

□ ½ tsp sea salt □ 1 tsp vanilla extract □ 10 dates

Directions 1. Blend the almonds until finely chopped but not to a flour, as you need some texture. Set half aside.

2. Add the remaining ingredients to a food processor and blend until a sticky dough forms. Add the remaining almonds and blend once more.

3. Transfer the dough to a bowl and fill a smaller bowl with tepid water.

Using your hands, form 10 small bites, using the water to dip your fingers for a more pliable consistency.

4. Transfer the bites to the freezer for 30 minutes and store in the fridge for up to a week.

BENEFITS ► Source of healthy fats. ► High in antioxidants.

serves

2

47

Roasted Pineapple Pudding ingredients

□ 1 can full fat coconut milk □ ¼ cup chia seeds □ 2 scoops proteins+ vanilla □ 3 pineapple rings □ 1 tsp olive oil

□ 1 tsp maple syrup □ ½ tsp turmeric □ 1 tsp cinnamon □ ¼ tsp nutmeg

Directions 1.

Preheat oven to 400˚F.

2.

Line baking sheet with parchment paper. Drizzle pineapple rings with olive oil and maple syrup. Roast for 30 minutes, flipping half way through

3.

4. Transfer coconut milk/chia seed mixture to the bowl of a blender.

Add pineapple, protein, and spices.

5.

Blend on high until thick and creamy

In a medium bowl combine coconut milk and chia seeds. Allow to soak for at least 15 minutes

benefits ► Increases antioxidant capacity. ► Anti-inflammatory. ► Balances blood sugar. ► Regulates gut health. ► High fibre.

serves

4

49

Green Vegan Cream Cheese ingredients

□ 2 cups raw cashews or sunflower □ □ □

seeds, soaked overnight and drained 1/4

cup water

2 Tbsp coconut oil

□ □ □

6-8 cloves roasted garlic 1 scoop greens+ whole body nutrition (natural flavour) ½ tsp sea salt

2-3 Tbsp lemon juice

Directions Add all ingredients to a high-speed blender. Blend for a couple of minutes, until everything becomes smooth and creamy, pausing to scrape down the sides if necessary.

BENEFIT ► Balances the gut ► Source of healthy fat ► Balances blood sugar ► Healthy snack ► High in antioxidants Recipe by: Sondi Bruner, Holistic Nutritionist

51

Apple pie bites ingredients □ 1 banana

□ 1-3 cups brown rice crisps □ ½ cup medjool dates, chopped □ ½ cup dried apple, chopped □ 2 Tbsp almond butter

□ 1 tsp cinnamon □ ½ tsp sea salt □ 1 serving fermented vegan proteins+

(vanilla or unflavoured)

Directions 1. In a large bowl, mash together banana and almond butter with a fork.

Stir in cinnamon, sea salt, and protein powder until evenly mixed.

2. Mix in the dates and dried apple. Slowly mix in the brown rice crisps.

3. Scoop out about 1-2 Tbsp of the mixture and roll into balls. You can also press into a baking tray and freeze to form bars.

BENEFITS ► Blood sugar balancing. ► Digestive support.

makes Recipe by:

20

Abigail Christens, C.N.P. 53

Apple Detox Orbs ingredients □ 1 scoop greens+ daily detox green apple flavour

□ 1 tsp omega3 orange □ 1/4 cup hemp seeds □ 1/4 cup chia seeds □ 3 Tbsp cranberries □ 3 Tbsp sliced almonds

□ ½ cup almond butter □ 1 Tbsp cocoa powder □ ½ lemon, juiced □ Pinch of sea salt □ 3 Tbsp each of sugar and

coconut flakes (stir together in a bowl for rolling)

Directions Blend all ingredients except for sugar and coconut in your food processor. Once well combined, roll into 1-inch size balls and then roll in the sugar and coconut mixture.

BENEFITS ► ► ► ► ►

Boosts liver function.

High fibre.

High in omega-3.

Balances blood sugar.

Alkalizing

makes

20

55

Power Cookie Dough ingredients

□ 1 cup cashews □ 20 medjool dates, pitted □ Chocolate chips □ 2x scoops Vegan proteins+ Directions 1.

Pulse cashews in a food processor for a few seconds until broken up.

2.

Start adding dates one at a time through the feeder until you get a sticky dough that holds together when pinched (you may need to add a bit of water depending on the stickiness of the dates)

3.

Remove from food processor and combine with desired amount of chocolate chips. Roll into balls.

benefits ► Great source of energy. ► Blood sugar balancing. ► Post workout snack.

MAKES

20

57

Raw energy bites

YES

ingredients □ 1 banana, mashed □ 3 medjool dates, finely chopped □ 3 Tbsp melted coconut oil Mix together, and then add the following: □ 2 scoops greens+ whole body nutrition (plain flavor)

□ 2 scoops vegan vanilla proteins+ □ 2 Tbsp hemp hearts □ 1 Tbsp chia seeds □ 14 cup raw unsalted pumpkin seeds □ ¼ cup quinoa flakes □ ¼ cup cacao nibs

Directions Form into balls and roll in shredded coconut. They are delish and freeze well!

BENEFITS ► High fibre. ► Balances and restores gut health. ► Natural source of energy. ► Anti-inflammatory.

makes

20

59

Raw Superfood Energy bites ingredients

lyns/madds?

□ 1 scoop Genuine Health’s greens + powder □ ½ cup almond butter □ 4 Medjool dates □ ¼ cup maple syrup □ ½ cup cacao powder

□ 1 Tbsp maca □ ¼ cup hemp hearts □ ¼ cup sesame seeds □ 1 cup walnuts □ 1 tsp vanilla

Directions Add all ingredients to a food processor and blend until a dough forms. Roll into bite sized balls.

BENEFITS ► Rich in minerals. ► High in antioxidants, and healthy fats. ► Blood sugar balancing. ► Energy balancing.

makes

20

61

Overnight Apple Pie Yogurt ingredients

□ ¾ cup plain yogurt □ ¼ cup oats □ 1 scoop proteins+ vanilla

□ ½ tsp cinnamon □ Apple, chopped □ Handful of pecans

(or ½ scoop Vegan proteins+)

Directions 1.

Mix yogurt, oats, protein and cinnamon together in a small bowl. Allow to soak overnight in the refrigerator

2.

Before serving mix in chopped apple. Top with pecans and enjoy!

benefits ► Balances gut bacteria ► Blood sugar balancing ► Great source of protein

serves

1

63

Super Charged Pesto ingredients

□ 1 cup basil □ 1 cup parsley □ ½ cup olive oil □ 1 tsp omega3 oil □ 1 tsp greens+ original

□ 1/4 cup raw walnuts or cashews □ 2 garlic cloves □ Sea salt and pepper to taste

Directions Combine all ingredients in your blender or food processor. For a chunkier version pulse, for a creamier consistency blend.

BENEFITS ► Increases memory and boosts brain health. ► High in antioxidants.

serves Recipe by:

4

Lisa Kilgour, RHN 65

Kale Orange Pecan Salad ingredients

Dressing:

□ ½ cup brown rice vinegar □ 1/3 cup sesame oil □ 1/4 cup omega3 orange □ ½ cup fresh mint leaves □ 2 Tbsp grated orange zest

□ Juice of 1 orange Salad:

□ 1 bunch kale, washed and patted dry □ 2 oranges, peeled and sliced crosswise □ ½ cup (125ml) pecans

Directions

1.

Tear kale away from the stems and tear into bite-size pieces. Place in a large bowl.

2. Combine all the dressing ingredients in a food processor; process until the mint is completely chopped, about 30 seconds.

3. Pour the dressing over the kale and toss well.

4. Arrange orange slices on top and sprinkle with pecans.

BENEFITS

► High in vitamin C. ► High omega 3 content.

serves

2

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