Kaia FIT Winter 2017 Cookbook
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 full of recipes that will keep you satisfied while fueling your performance. Paired with the Nutrition Guide and the Nutrition Plan, the Kaia Cookbook is designed to lead you through these six weeks with ease. In this guide, you will find a number of Kaia-approved smoothies, entrees, appetizers--and even desserts! Kaia is about finding what works for you â€“ whether you follow the meal plan exactly or simply use the Kaia Cookbook, Nutrition Guide and Nutrition Plan as templates for creating your own healthy snacks and meals! Kaia is about finding what makes you feel your strongest! Now is the time: Letâ€™s commit to FIT! (Cover Recipe on page 81)
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 them healthy! Here are some tips and tricks to keeping yourself fueled up and prepared for our autumn 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, drinking warm water 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; and 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 help to fight cravings. Follow up a chilly workout with a steaming bowl of soup, start your day with a toasty bowl of oatmeal, and spice up your dishes with pepper or cayenne. Of course, indulge in as many Kaia Kocktails as you please! *All nutrition info is estimated per serving.
CONTENTS Seasonal Recipes…….Page 5 Smoothies & Juices…..Page 15 Breakfast……………...Page 41 Salads………………...Page 54 Soups……………….....Page 71 Entrees………………..Page 85 Sides & Sweets………Page 117 Chips, Dips…………..Page 126 & Dressings Endurance Fuels……..Page 136 & Water Infusions Quick Snacks……......Page 146
Winter Superfoods Chicories Packed with flavor (and folate), they’re also hearty and ideal for cold weather meals. Mix up your greens with Belgian endive, frisée and escarole, and incorporate some purple radicchio into your salad too. Root Vegetables High in fiber, veggies like parsnips, turnips, celery root and beets grow underground where they absorb lots of minerals from the soil. They’re a healthy choice that even satisfies your sweet tooth. Jicama While it isn’t super common in the United States, this low-calorie tuber is also known as the yambean, Mexican potato and Chinese turnip around the world. The mild, slightly nutty flavor and crunchy texture makes jicama quite versatile. Winter Squash When it comes to comfort food that’s also good for you, winter squash is where it’s at. Load up on beta-carotene benefits by sampling the many shapes and sizes, from acorn to butternut to spaghetti and more. Cabbage Cabbage has gotten a bit of a bad rap over the years, so give it another chance if you’re not a fan. Whether you opt for green, purple or white, the thick leaves will fill you up and may help fight cancer. Cauliflower A cousin of broccoli, cauliflower is often overlooked. But you shouldn’t forget about this cruciferous veggie — it’s a solid source of vitamin K and a great substitute for starch. Chia Seeds They may be tiny, but they pack a big punch. Chia seeds are rich in omega-3 and omega-6 fatty acids and are said to cut cravings. Avocado This decadent fruit has a lot to offer: magnesium, potassium and monounsaturated fats. Avocado may help reduce “bad” cholesterol, plus its heart-healthy fats allow you to absorb more nutrients from other foods. Citrus Fruits Fresh, juicy citrus fruits are at their peak this time of year, so load up! The flavonoids combat free radicals and help you absorb iron from other foods, so garnish your water with lemons and limes, throw oranges in a savory salad or broil grapefruit for dessert. More winter foods: Kiwi, pomegranate, pears, and frozen berries
S eas onal R ecipes
Velvety Butternut Cinnamon Date Smoothie 1 ½ cup almond milk 1 ¼ cup (packed) roasted butternut squash or ¾ -1 cup canned puréed squash 3-4 large Medjool dates, pitted 1 tbsp chia seeds 1-2 tsp cinnamon, to taste 1 ½ tsp pure vanilla extract ½ tsp ground ginger Sprinkle of ground cloves 5-6 large ice cubes, or as needed Directions: 1. To cook the squash: Preheat oven to 400°F and line a baking sheet with parchment paper. 2. Slice the stem off the squash (optional) and slice the squash in half lengthwise. Scoop out the seeds with a spoon. Brush a bit of oil on the squash and sprinkle with a pinch of salt. 3. Place squash on the baking sheet, cut side up, and roast for 35-50 minutes, until fork tender and golden brown on the bottom. Allow to cool. For the smoothie: Add all smoothie ingredients into a high speed blender and blend on high until smooth, adjusting the spices as needed. Serve immediately & enjoy! Calories: 272, Fiber: 12, Sugar: 35 Serves 2 Recipe from: ohsheglows.com
Butternut Squash Carrot Parsnip Ragout 1 tsp extra-virgin olive oil 3 cups peeled and cubed butternut squash, (about 1 pound) Salt & freshly ground pepper, to taste 1 ¼ cups reduced-sodium vegetable broth, divided 1 tbsp butter 2 cups diced carrots 2 cups diced parsnips 1 teaspoon sugar 2 large leeks, trimmed (all but 2 inches of green removed), cleaned and chopped Freshly grated nutmeg, to taste Directions: 1. Preheat oven to 350°F. Heat oil in a shallow roasting pan on the stovetop over medium heat. Add squash, season with salt and pepper and toss gently. Add ½ cup broth and transfer the pan to the oven. Bake until squash is just tender, about 15 minutes; do not overcook. 2. Meanwhile, heat butter in a large nonstick skillet over medium heat. Add carrots, parsnips, sugar, and salt and pepper to taste; cook until the vegetables are lightly browned, about 3 minutes. Add ½ cup broth, cover the pan and simmer until tender, about 10 minutes. Transfer to a dish and set aside. 3. Add leeks and the remaining ¼ cup broth to the pan, season with salt and pepper, cover the pan and simmer until tender, about 10 minutes. Add the reserved squash, carrots and parsnips and toss gently. Taste and adjust seasonings, adding a grating of nutmeg. Simmer for an additional 3 to 4 minutes to warm through before serving. Calories: 130, Fiber: 5g, Sugar: 8g Serves 6 Recipe from: eatingwell.com
Broccoli & Cheese Soup 1 tsp extra virgin olive oil 1 medium sweet onion, chopped 2-3 garlic cloves, minced 1 cup chopped celery 4-4.5 cups chopped broccoli florets (2 heads, stems removed) 1 ½ cups peeled & chopped potatoes (about 3) 3 cups vegetable broth 2 tbsp nutritional yeast ¼ tsp cayenne pepper (or crushed red pepper flakes) Low-fat vegan cheese sauce, divided (see below for recipe) ½ tbsp lemon juice (optional) Herbamare & onion powder, to taste Kosher salt & black pepper, to taste ¼ cup fresh minced parsley, plus more to garnish Daiya cheese, to garnish Smoked Paprika, to garnish (optional) Calories: 242, Fiber: 6g, Sugar: 9g Serves 4
1. In a large skillet, heat the oil, onion, and garlic over medium-low heat, stirring frequently. Cook for about 5-6 mins. 2. Add in the celery, broccoli, and potatoes and cook for about 5 minutes. Now, add the broth, nutritional yeast, and cayenne pepper and simmer for another 15 mins or so until the potatoes are just fork tender. 3. Meanwhile, prepare your cheese sauce (see below) while the soup simmers. 4. Carefully transfer the soup (in two batches) into a blender. Blend until almost smooth (I left it a bit chunky, but you can blend as much as you wish) and place back into the pot. Stir in the cheese sauce, reserving 1/3 cup for later. 5. Stir in optional lemon juice, salt, pepper, and optional Herbamare all to taste. Finally, stir in the minced parsley and spoon into bowls. 6. Top the soup with croutons, Daiya cheese, remaining cheese sauce, and smoked paprika.
Low-Fat Vegan Cheese Sauce (double batch) 1½ cup unsweetened, unflavored almond milk ¾ cup nutritional yeast 1 tbsp Earth Balance or other non-dairy buttery spread 2 tbsp all purpose flour 1 tbsp + 1 tsp Dijon mustard ½ tsp garlic powder ½ tsp onion powder ½ tsp kosher salt & freshly ground black pepper, to taste ¼ tsp cayenne pepper 1. In a skillet or pot, melt the Earth Balance over medium heat. 2. In a medium sized bowl, whisk together the flour and 1/4 cup milk until all clumps are gone. 3. Whisk in the remaining milk (1 ¼ cups) as well as the milk and flour mixture into the pot. Now whisk in the nutritional yeast. Reduce heat to low-medium. 4. Add Dijon, garlic powder, onion powder, salt and pepper to taste and whisk frequently over low heat until the sauce thickens up, for 3-5 minutes. Be careful not to burn it. Remove from heat once thick. Calories: 170, Fiber: 8g, Sugar: 0g Recipe from: ohsheglows.com
Cream of Tomato Soup with Chickpea Croutons For the Tomato Soup: 1 tbsp extra-virgin olive oil 1 small to medium yellow onion, diced (1 ½ to 2 cups) 2 large cloves garlic, minced ½ cup raw cashews, soaked 2 cups vegetable broth 1 can whole peeled tomatoes, with their juices ¼ cup oil-packed sun-dried tomatoes, drained 3 to 4 tbsp tomato paste ½ to 1 tsp dried oregano ¾ to 1 tsp fine-grain sea salt ½ tsp freshly ground black pepper, plus more as needed ¼ to ½ teaspoon dried thyme For serving: Fresh basil leaves Olive oil Freshly ground black pepper Calories: 96, Fiber: 2g, Sugar: 4g Makes 8 cups
Recipe from: ohsheglows.com
For Chickpea Croutons: 1 (15-ounce/425-g) can chickpeas, drained and rinsed 1 teaspoon (5 mL) grapeseed oil or melted coconut oil 1/2 teaspoon (2 mL) dried oregano 1/8 teaspoon (0.5 mL) cayenne pepper 1 teaspoon (5 mL) garlic powder 1/4 teaspoon (1 mL) onion powder 3/4 teaspoon (4 mL) fine-grain sea salt or Herbamare Calories: 180, Fiber: 8g, Sugar: 5g Makes 8 cups
Make the Chickpea Croutons: 1. Preheat the over to 425°. Line a large rimmed baking sheet with paper towels. Place the chickpeas on the paper towels and place a couple of paper towels on top. Roll them around until any liquid on them has been absorbed. Discard the paper towels. 2. Transfer the chickpeas to a large bowl and stir in the grapeseed oil, oregano, cayenne, garlic powder, onion powder, and salt. Line the baking sheet with parchment paper and then spread the chickpeas in an even layer on the baking sheet. 3. Bake for 15 minutes. Give the pan a shake from side to side and cook for 15 to 20 minutes more, watching closely, until the chickpeas are lightly charred and golden. 4. Let cool on the baking sheet for at least 5 minutes. The chickpeas will crisp up as they cool. 5. Make the Tomato Soup: In a large saucepan, heat the olive oil over medium heat. Add the onion and garlic and sauté for 5 to 6 minutes, or until the onion is translucent. 6. In a blender, combine the soaked cashews and the broth and blend on high speed until creamy and smooth. Add the garlic-onion mixture, tomatoes and their juices, sun-dried tomatoes, and tomato paste and blend on high until smooth. 7. Pour the tomato mixture into the saucepan in which you cooked the onions and set the pan over medium-high heat. Bring the mixture to a simmer, then stir in the oregano, salt, pepper, and thyme, all to taste. 8. Gently simmer over medium heat, uncovered, for 20 to 30 minutes, until the flavors have developed. 9. Ladle the soup into bowls and top each with ⅓ to ½ cup of the Chickpea Croutons. Garnish with minced fresh basil leaves, a drizzle of olive oil, and freshly ground black pepper.
Creamy Roasted Tomato, Garlic & Onion Coconut Soup Roasting vegetables: 5 pounds of Roma tomatoes, washed & sliced in half 1 large sweet onion, peeled & sliced 2-3 large garlic bulbs, prepared for roasting extra virgin olive oil, kosher salt, & pepper, for vegetables Soup: 3 cups roasted tomatoes 2 tbsp roasted garlic flesh All of the roasted sweet onion 1 can light coconut milk (reserve 2-3 tbsp for garnish) 3 cups vegetable broth (I used low-sodium) 2 tbsp tomato paste 2 tsp garam masala (add slowly, to taste) 1 tsp salt or to taste (you may have to reduce amt. if you used full-sodium broth) Â˝ tsp freshly ground black pepper Garnish: Garlic croutons, coconut milk, pesto, herbs, garam masala, pepper, etc. Calories: 153, Fiber: 2g, Sugar: 6g Makes 6 cups
1. Preheat oven to 400Â°F and line 2 baking sheets with tin foil (note that parchment paper will burn). Grab a small casserole dish to place the garlic in. Lightly drizzle on EVOO onto onions and season onions and tomatoes with S & P. Roast for about 30 minutes and then check on the vegetables. You might have to remove the onions early as they cook the quickest. When the onions are golden and lightly blackened on the edge, you can remove them. Continue roasting the garlic for about 60 minutes or so (check it after 4 5mins), and the tomatoes for about 1 hour and 20 mins. Your oven times will vary though, so keep an eye on them! 2. Add 3 cups roasted tomatoes, 2 tbsp roasted garlic flesh, and all the onion into a large pot. Add coconut milk, tomato paste, and broth and stir well. 3. Stir in the seasonings and spices to taste. Bring to a boil and then simmer for about 5-10 minutes. 4. Carefully transfer into a blender, processor, or use an immersion blender. Pulse for just a few seconds until chunky. You can also make it smooth, but I liked the texture. Serve immediately and garnish with reserved coconut milk, a sprinkle of garam masala, croutons/bread, and fresh black pepper. Recipe from: ohsheglows.com
Simple Roasted Butternut Squash Salad For the roasted butternut squash: 1 large butternut squash peeled, seeded, and diced (½ inch cubes, 8-9 cups chopped) 2 tbsp melted coconut oil, or oil of choice Fine sea salt, to taste For the salad: 1 cup uncooked quinoa 1 large avocado, pitted and chopped Fresh lemon or lime juice, to taste Fine sea salt and freshly ground black pepper, to taste For the salad: 1. Prepare the quinoa once you have about 25 minutes left of roasting the squash. Rinse the quinoa in a fine mesh sieve and transfer to a medium pot. 2. Add 1 ¾ cups water and bring to a simmer over medium-high heat. Reduce heat to medium, cover with a tight-fitting lid, and cook for 13-16 minutes, until the water is absorbed and the quinoa is tender and fluffy. Once cooked, fluff with a fork and remove from heat. Season the quinoa to taste with a generous amount of salt and pepper and stir to combine. Keep the lid on until ready to use so it stays warm. 3. Pit and chop the avocado and have it ready to go just before assembly. When the squash is finished cooking, spread the warm quinoa onto a platter (or you can simply combine everything in a large bowl). Top the quinoa with all of the (hot out of the oven) roasted squash, and finally the chopped avocado. 4. Garnish with a couple more pinches of salt, and a small amount of fresh lemon juice (or lime juice) drizzled over top (or you can try lemon or lime zest for a twist). I use a light touch with lemon juice as it can quickly overwhelm the other flavors. Serve immediately.
Directions: For the squash: 1. Preheat the oven to 400°F and line two large baking sheets with parchment paper. 2. Spread the chopped squash onto the baking sheets and drizzle on 1 tablespoon of oil over top each. Toss to coat. Spread the squash into an even layer, being careful not to overcrowd the squash, and garnish with a few pinches of sea salt. 3. Roast the squash until the bottoms are just starting to brown. For my oven, this takes about 50 minutes, but your time may vary. I recommend checking on it after 30 minutes, and then every 5-10 minutes after that. I don’t bother flipping it halfway through, but I do rotate the pans once half way through roasting as I have a hot spot in my oven. I find the squash tastes best when the bottoms are slightly browned
Calories: 289, Fiber: 8g, Sugar: 4g Serves 4-6 Recipe from: ohsheglows.com
Warm & Roasted Winter Salad Bowl For the salad: 1 cup uncooked rainbow or regular quinoa + 1½ cups water ¾ pound Yukon Gold potatoes, chopped into ½ inch chunks (about 2½ cups) 1 pound fresh green beans, trimmed and chopped into 1-inch pieces 2 extra-large or 3 large garlic cloves (peel left on) 1 tablespoon extra virgin olive oil 1 cup stemmed and finely chopped kale 3 green onions, thinly sliced 3 tablespoons pepita seeds (I added a handful of sesame seeds at the last minute) Sliced avocado For the dressing: ¼ cup red wine vinegar ¼ cup extra virgin olive oil 2 teaspoons Dijon mustard ¼ teaspoon pink Himalayan salt or fine grain sea salt Freshly ground pepper, to taste
Directions: 1. Preheat oven to 400°F and line one extra-large (or 2 large) baking sheets with parchment paper. 2. Place the chopped potatoes, green beans, and garlic cloves (leave the peel on) onto the baking sheet. Toss with the oil and season with a generous amount of salt and pepper. Spread into an even layer. 3. Roast for 15 minutes, remove from the oven and flip, and continue roasting about 10-20 more minutes until the potatoes and beans are tender and golden. Watch closely during the last 10 minutes to avoid burning. 4. Meanwhile, cook the quinoa by adding the quinoa into a medium pot along with 1.5 cups water. Bring to a low boil, reduce heat to medium-low, cover with lid, and cook for 13-17 minutes until the water is absorbed and the quinoa is fluffy. Remove from heat, fluff with a fork, and leave the lid on to keep warm. 5. Prepare the dressing by whisking the dressing ingredients together in a small bowl. Set aside. 6. Chop the kale and green onions. 7. When the vegetables are finished roasting, remove garlic cloves and set aside. Spoon the potatoes and beans into a large serving bowl. Stir in the quinoa and the other chopped vegetables. 8. Trim the end off each garlic clove and push the roasted garlic out. Finely chop or mash the garlic. Whisk the garlic into the dressing until combined. Pour all of the dressing onto the vegetables and toss to coat. 9. Season with salt and pepper to taste and serve immediately. Leftovers can be reheated in a saucepan with some oil and the salad will keep in the fridge for a few days Calories: 376, Fiber: 6g, Sugar: 3g Serves 4-6 Recipe from: ohsheglows.com
Roasted Buddha Bowl For roasting and serving: 1 head broccoli, chopped into bite-sized pieces 1 head cauliflower, chopped into bite-sized pieces 1 ½ cups cooked chickpeas, drained and rinsed (or one 15-oz can) 1 tbsp Oil, divided Salt & Pepper Cooked grains, for serving (optional) For the dressing: ½ cup cashews, soaked 2 tbsp fresh lemon juice 1 tbsp tahini 1 large garlic clove ¼ tsp fine grain sea salt ¼ cup nutritional yeast 6 tbsp water, or as needed to thin out 1. Soak cashews in a bowl of water overnight or for 8 hours. For a quick-soak method, pour boiling water over cashews and let sit in the bowl for at least 45 minutes. 2. Preheat oven to 400°F and line two large baking sheets with parchment paper. 3. Place chopped broccoli and cauliflower onto one baking sheet. Drizzle with 2 tsp oil and mix with hands until coated. Sprinkle with salt and pepper. Set aside. 4. Place a couple paper towels on the other baking sheet and spread out the drained and rinsed chickpeas. Place 2 more paper towels on top and roll the chickpeas around until completely dry. Drizzle with 1 tsp oil and roll around the chickpeas with your hands until they are all coated. Sprinkle with salt and pepper. 5. Roast the broccoli, cauliflower and chickpeas for 15 minutes at 400°F. After 15 minutes, give the chickpea pan a gentle shake to roll them around in the pan. Roast both pans for another 10-15 minutes or until the broccoli and cauliflower are cooked through and the chickpeas are golden in color. 6. Meanwhile, prepare the dressing by adding all dressing ingredients into a blender and blending on high speed until smooth. 7. When the vegetables and chickpeas are ready, remove from oven and place into a large mixing bowl. Add your desired amount of dressing on top and toss until coated. Season to taste. Serve over a warm bed of grains with more dressing drizzled on top.
Calories: 541, Fiber: 23g, Sugar: 15g Serves 3-4 Recipe from: ohsheglows.com
Best Broccoli Raisin Salad 6 cups broccoli (two small to medium sized crowns), chopped into bite-size pieces 1 cup raw sunflower seeds ½ cup red onion, finely chopped ½ cup raisins Cashew Dressing 1 cup raw cashews, soaked at least 1- 2 hours ⅓ cup water 1½ Tablespoons apple cider vinegar 1 Tablespoon lemon juice 1 Tablespoon maple syrup 1 Tablespoon shallot, chopped 1 clove garlic, chopped ½ teaspoon sea salt ½ teaspoon Dijon mustard 1. Mix together broccoli, raisins, red onion, raisins, and sunflower seeds. 2. Make dressing by combining all ingredients in a high powered blender or processor until completely smooth. 3. Top with dressing and combine until all ingredients are covered. Serve immediately or let chill in the fridge a bit before serving. Calories: 329, Fiber: 6g, Sugar: 14g Serving size 1 cup Recipe from: eatingbirdfood.com
Smoothies & Juices
Smoothies & Juices
Smoothies & Juices
Homemade Almond Milk
2 cups raw almonds 1. Soak 2 cups raw almonds overnight and rinse. 2. Place 2 cups pre-soaked almonds in a blender. Fill the blender with 6 cups filtered water. Blend for 2 mins. 3. Strain through cheesecloth or a paint strainer. 4. Pour almond milk back into the blender. Add 2 tsp vanilla and 2 tsp cinnamon (optional 1 tbsp. of agave or honey) 5. Blend and refrigerate in mason jars (for up to one week). Calories: 30
Almond Delight 2 cups almond milk 1 head of romaine lettuce Â˝ banana Â˝ cup raw coconut 6 almonds or 1 tbsp almond butter 1. Mix all ingredients in blender. Calories: 300, Fiber: 11g, Sugar: 17.5g
Smoothies & Juices
Almond “Milk” Shake 2/3 cup almond milk 1 small banana 2 tbsp almond butter 1 tbsp running food (like Gu or quick carbohydrate gel) Chia seeds or ground flax seed 1 cup ice 1. Mix all ingredients in blender. Calories: 380, Fiber: 13.3g, Sugar: 14.4g
Apple Spice & Everything Nice 1 apple ½ cucumber 2 kale leaves 1 inch piece of ginger 1 lemon, juiced Pinch of cayenne pepper Sprinkle of cinnamon and coriander Optional: ice and Stevia 1. Mix all ingredients in blender. Calories: 74, Fiber: 4g, Sugar: 7g
Smoothies & Juices
Banana-Berry Shake 1 1 1 1
cup almond milk banana 16 ounce box fresh strawberries tbsp Chia seed or ground flax seed
1. Mix all ingredients in blender. Calories: 268, Fiber: 14g, Sugar: 27.4g
Bloody Mary “Kaia” Style 2 cups water 1 cucumber ½ cup parsley 1 cup chard & kale 3 tomatoes ½ cup sprouts ½ lemon, juiced Dash of Worcestershire sauce and/or cayenne (optional) 1. Mix all ingredients in blender. Calories: 170, Fiber: 6.3g, Sugar: 5.6g
Smoothies & Juices
Blue Sky Smoothie 1 cup water 1 cup spinach 1 cup blueberries (frozen or fresh) Âź cup blackberries 1 tbsp almond butter Â˝ lemon, juiced 1. Mix all ingredients in blender. Calories: 191, Fiber: 6.3g, Sugar: 5.6g
Blushing for Blueberries 1 cup nut milk 2 cups water 1 cup frozen blueberries 4 almonds 1 cup kale 2 tbsp Chia seeds 1 tsp coriander and cinnamon Top with 1 tbsp shredded coconut 1. Mix all ingredients in blender. Calories: 120, Fiber: 5g, Sugar: 8g
Smoothies & Juices
Carrot Cake Smoothie 1 Â˝ 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 Bobâ€™s Red Mill) 1 banana (fresh or frozen) 1 tsp ginger (fresh preferred or ground) 1 tsp vanilla 1 tsp cinnamon 1 tsp allspice 1. Mix all ingredients in blender. Calories: 402, Fiber: 12g, Sugar: 28g
Chocolate Mint Smoothie 1 cup almond milk 2 cups spinach 1 banana 2 tbsp carob powder or raw cacao powder 10-12 fresh mint leaves 1 cup ice 1. Mix all ingredients in blender. Calories: 184, Fiber: 6.9g, Sugar: 12.7g
Smoothies & Juices
Combat Cravings 1 cup water 1 cup almond milk 3 cups spinach 1 cup fresh or frozen berries 1 tbsp Udo’s oil or flax oil 1 tbsp Maca powder 1 tbsp spirulina powder or greens 1 scoop of plant-based protein 1 tbsp psyllium husk Stevia or Truvia to taste 1. Mix all ingredients in blender. Calories: 405, Fiber: 9.2g, Sugar: 24g
Cranberry Spice Delight 1 cup nut milk 1 cup water ½ banana 1 cup fresh or frozen cranberries 1/8 tsp cinnamon Pinch of nutmeg 1 tsp Maca powder 1 scoop plant-based protein (optional--calories not added) 1 cup spinach ½ cup ice (optional) 1. Mix all ingredients in blender. Calories: 325, Fiber: 10g, Sugar: 16g
Smoothies & Juices
Crazy for Coconut 1 cup coconut milk 1 cup water 1 banana 1 cup fresh or frozen pineapple ¼ cup coconut 1 tbsp Maca powder 1 scoop plant-based protein 1 cup ice Stevia or Truvia to taste 1. Mix all ingredients in blender. Calories: 405, Fiber: 7.2g, Sugar: 22g
Creamy Coconut Chia Delight 1 banana 4 dates 2 cups almond milk 2 tbsp Chia seeds 1 tbsp hemp seeds 1 tsp cocoa powder ½ cup ice ½ tsp cinnamon Dash nutmeg & a dash ginger powder 1 scoop vanilla plant-based protein 1. Mix all ingredients in blender. Calories: 241, Fiber: 4g, Sugar: 7g
Smoothies & Juices
Cucumber Kale Delight Smoothie 1 cucumber 1 cup kale, remove stems and ribs 1 lime, juiced 1 serving plant-based protein powder 1 cup ice (optional) 3 cups water or nut milk Add Stevia to taste (optional) 1. Mix all ingredients in blender. Calories: 287, Fiber: 7g, Sugar: 10g
Dawn Patrol 1 cup coconut water or almond milk 1 cup kale 1 cup fresh or frozen berries 1 tbsp Maca powder 1 tbsp spirulina powder or greens 1 scoop plant-based protein powder 1 tbsp psyllium husk Stevia or Truvia to taste 1. Mix all ingredients in blender. Calories: 372, Fiber: 16g, Sugar: 18.2g
Smoothies & Juices
Detox Diva 1 handful baby spinach, parsley & lettuce 1 cucumber 3 celery stalks 1 lemon, juiced Dash of cayenne 3 cups of water Optional: ice and Stevia 1. Mix all ingredients in blender. Calories: 33, Fiber: 3g, Sugar: 1g
Detox Fall Smoothie 1 grapefruit 4 medium carrots Â˝ inch fresh ginger Âź tsp raw Maca powder (optional) 2 cups water or 2 cups of almond milk 1 cup ice 1. Mix all ingredients in blender. Calories: 112, Fiber: 5.7g, Sugar: 17.8g
Smoothies & Juices
Digestive Dynamo 1 grapefruit or apple Â˝ cucumber 2 stalks celery 1-inch piece ginger 6 mint leaves 1 handful parsley 1 head romaine lettuce 1 lemon, juiced 3 cups water 1. Mix all ingredients in blender. Calories: 93, Fiber: 7g, Sugar: 4g
Easy Post-Workout Smoothie 2 cups water 1 cup almond milk 1 scoop plant-based protein 1 tbsp flax 1 tsp Maca powder 1 tbsp psyllium husk 1 tbsp Chia seeds 6 almonds Â˝ banana 1 cup ice 1. Mix all ingredients in blender. Calories: 388, Fiber: 14.8g, Sugar: 11.5g
Smoothies & Juices
Golden Green Smoothie 1 cup frozen blueberries ½ avocado 1 handful spinach 1 tbsp raw cocoa powder Stevia to taste Pinch of cayenne 2 cups water 1. Mix all ingredients in blender. Calories: 231, Fiber: 10.8g, Sugar: 13.2g
Good Morning Sunshine 1 cup water ½ cup almond milk 2 tbsp almond butter 1 scoop plant-based protein 1 tbsp psyllium husk 1 tbsp raw cacao powder (optional) ½ banana Stevia or Truvia to taste (optional) 1. Mix all ingredients in blender. Calories: 335, Fiber: 18.4g, Sugar: 9.7g
Smoothies & Juices
Happy Heart 1 carrot 1 raw beet 3 celery stalks Â˝ cucumber 1 apple 1 lemon, juiced 3 cups water 1. Mix all ingredients in blender. Calories: 84, Fiber: 5g, Sugar: 13g
Hemp Seed Milk Âź cup hemp seeds 2 cups filtered water 1.
Blend on high for 1 minute. Pour into mason jar and enjoy!
Calories: 227, Fiber: 1.3g, Sugar: 1.3g
Smoothies & Juices
I Love My Greens 1 cup water 1 cup arugula 1 cup kale 1 small handful collard greens 1 apple ½ cup blueberries ½ cucumber 1 tsp fresh ginger, minced ½ lemon, juiced 1. Mix all ingredients in blender. Calories: 163, Fiber: 6.1g, Sugar: 18.4g
Immune Builder 2 fresh-squeezed oranges ½ cup kale ½ banana 1 apple ½ cup ice 1 tbsp hemp seeds 1. Mix all ingredients in blender. Calories: 167, Fiber: 6g, Sugar: 23g
Smoothies & Juices
Immunity Booster 1 1 1 1 1 1 1 2
cup blueberries stalk ginger, peeled & chopped handful kale cucumber juiced lemon tbsp Maca powder scoop plant-based protein powder cups water or nut milk
1. Mix all ingredients in blender. Calories: 393, Fiber: 12.1g, Sugar: 37g
Jolly Green Giant 2 cups nut milk 1 cup water Handful parsley 2 cups collard greens 1 cup frozen pineapple 1 kiwi 2 tbsp Chia seeds 1. Mix all ingredients in blender. Calories: 109, Fiber: 6g, Sugar: 13g
Smoothies & Juices
Just A Little Nutty 2 1 1 1 1 1 1 4 1
cups nut milk cup water pitted dates frozen banana tsp cinnamon tsp vanilla tbsp unsweetened, almond butter walnuts tbsp hemp seeds
1. Mix all ingredients in blender. Calories: 457, Fiber: 11g, Sugar: 23g
Kaia Kocktail ½ lemon mixed with 1 cup filtered water “With a twist”: pinch of cayenne; pinch of Stevia or Truvia Drink as many as you desire!! Calories: 0, Fiber: 0g, Sugar: 0g
Smoothies & Juices
Koo Koo For Coco Puffs 2 cups nut milk ½ avocado 1 cup spinach 1 tbsp raw cacao 1 scoop chocolate plant-based protein powder ½ frozen banana 1. Mix all ingredients in blender. Calories: 211, Fiber: 6g, Sugar: 6g
Lean & Green Drink ½ cup water 1 grapefruit 1 cup spinach 1 cucumber 1 ½ cups kale ½ cup collard greens 1 stalk celery ½ lemon, juiced 1 cup ice 1. Mix all ingredients in blender. Calories: 228, Fiber: 18g, Sugar: 25.3g
Smoothies & Juices
4 cups water 1 green apple 1 cup dandelion 1 cucumber 1 ½ cups kale ½ cup collard greens 1 stalk celery 1 inch ginger Dash cayenne 1 lemon, juiced 1 cup ice Optional: 1 scoop spirulina or 1 scoop of plant-based protein Stevia to taste Calories: 150, Fiber: 18g, Sugar: 6.3g
Matcha Green Tea Latte ½ cup boiling water ½ cup steamed, nut milk 1 tsp of Matcha green tea powder ¼ tsp vanilla Stevia and cinnamon to taste Calories: 57, Fiber: 5g, Sugar: 4g
Smoothies & Juices
The Mean Green Machine
1 cucumber 1 green apple 3 stalks celery 1 handful dandelion greens 1 handful parsley 1 lemon, juiced 3 cups water *Dandelion greens are known for cleansing the liver and are used as a diuretic Calories: 102, Fiber: 7g, Sugar: 16g
Morning Tonic Tea 1 cup hot water Â˝ freshly squeezed lemon 4 slices ginger Splash of cayenne (optional) 1. 2.
Boil water Add ginger and lemon juice, steep for 3 mins.
Make every morning. Calories: 0, Fiber: 0g, Sugar: 0g
Smoothies & Juices
My Lovely Liver 1 1 1 3 1 4 1 3
cucumber raw beet pear, apple, or grapefruit cups any greens handful parsley walnuts lemon, juiced cups water
*This is powerful for cleansing the liver--as well as cleaning and nourishing the rest of the body. Calories: 154, Fiber: 7g, Sugar: 13g
Orange Julius 1 2 1 1 1
cup almond milk cups kale or spinach peeled orange banana cup ice
1. Mix all ingredients in blender. Calories: 245, Fiber: 9g, Sugar: 33.3g
Smoothies & Juices
Perfectly Pear-licious 1 pear 1 cucumber 3 stalks celery 1 handful parsley 1 head romaine lettuce 1 lemon, juiced 3 cups water Optional: ice & Stevia 1. Mix all ingredients in blender. Calories: 101, Fiber: 6g, Sugar: 13g
Protein Power Smoothie 1 cup almond milk 1 cup water 2 cups kale or spinach 1 cup berries 1 scoop plant-based protein 1 tsp Maca powder 1 scoop of your favorite â€œgreenâ€? powder Stevia or Truvia to taste 1. Mix all ingredients in blender. Calories: 297, Fiber: 13.3g, Sugar: 33.3g
Smoothies & Juices
Pumpkin Pie Smoothie ½ cup canned pumpkin puree, unsweetened 1 packet Stevia ½ tsp pumpkin pie spice 1 cup almond or coconut milk ½ cup ice 1 frozen banana (optional) 1. Mix all ingredients in blender. Calories: 206, Fiber: 7g, Sugar: 23g
Pure Green Energy 1 cup water 1 cucumber ½ cup dandelion greens 2 cups kale or spinach ½ cup parsley 1 grapefruit 1 apple 1. Mix all ingredients in blender. Calories: 324, Fiber: 14.5g, Sugar: 39.5g
Smoothies & Juices
Purple Passion 2 cups water 1 cucumber ½ cup parsley 2 cups blueberries 1. Mix all ingredients in blender. Calories: 95, Fiber: 5.1g, Sugar: 14.9g
Ready…Set…Repair! 1 cup of any greens 1 apple 1 kiwi 1/3 cup pineapple 1 lemon, juiced 5 mint leaves 3 cups water Optional: ice, plant-based protein powder & Stevia *Calories do not reflect added plant-based protein *Pineapple contains the enzyme bromelain, known to decrease inflammation and reduce pain. *Colored fruits and vegetables also contain antioxidants that may limit inflammation and tissue breakdown, improving circulation. 1. Mix all ingredients in blender. Calories: 78, Fiber: 4g, Sugar: 12g
Smoothies & Juices
Sexy Simple Greens 1 green apple 6 Swiss chard leaves Â˝ lemon (juice & pulp) 1 inch piece of ginger 3 cups water Optional: sprinkle of cayenne, cinnamon & Stevia
*Ginger: Two studies from the University of Georgia show that 2g of ginger per day help to reduce exercise-induced muscle pain. 1. Mix all ingredients in blender. Calories: 93, Fiber: 5g, Sugar: 12g
Smooth Move 2 cups water 1 cup spinach 1 cup blueberries Â˝ apple 1 tbsp psyllium husk 1.
Mix all ingredients in blender.
Calories: 166, Fiber: 12.3g, Sugar: 26.2g
Smoothies & Juices
Strawberry Fields 2 cups nut milk (almond, cashew, coconut, or hemp) 1 cup water 1 cup fresh or frozen strawberries 1 cup kale Â˝ frozen banana 2 tbsp hemp or Chia seed 1. Mix all ingredients in blender. Calories: 182, Fiber: 5g, Sugar: 10g
Sweet & Simple 1 small apple 1 head organic lettuce 1 carrot 3 cups water 1. Mix all ingredients in blender. Calories: 95, Fiber: 9g, Sugar: 11g
Smoothies & Juices
Turmeric Superfood Latte 1 cup steamed or heated nut milk (try cashew!) 2 tsp ground turmeric ¼ tsp cinnamon ¼ tsp cardamom ¼ tsp ground ginger ¼ tsp vanilla 1 tsp coconut oil Stevia to taste 1.
Heat milk and spices in a pan over medium heat. Stir often, serve warm
Calories: 121, Fiber: 2g, Sugar: 7g
Wild Workout Drink 1 1 3 1 6 1
cup almond milk cup blueberries stalks celery banana walnuts scoop plant-based protein
1. Mix all ingredients in blender. Calories: 407, Fiber: 13.1g, Sugar: 38.9g
Smoothies & Juices
5 Minute Power Oats ½ cup rolled oats (gluten-free) ½ cup blueberries, blackberries, or raspberries 5 walnuts, chopped 2 tbsp Chia seeds 1 tbsp flax (optional) 1 tsp cinnamon 2/3 cup nut milk 1/3 cup water
1. The night before: Place Chia, oats, cinnamon, milk, and water in bowl. Cover and refrigerate overnight. 2. In the morning: Place all ingredients in a saucepan and heat, stirring often. Cook on low heat until thick. 3. Stir in blueberries and flax (optional). 4. Additional garnishes: spices, ginger, allspice, nut butter, hemp seeds. Calories: 361, Fiber: 11g Serves 1
Coconut Yogurt Supreme 1 cup (no sugar added) coconut yogurt ½ cup blueberries, blackberries, or raspberries 10 walnuts chopped 1 tbsp Chia seed Stevia or Truvia to taste Calories: 295, Fiber: 9g Serves 1
Almond Butter & Jelly ½ cup pre-cooked, steel-cut oats ½ cup nut milk 1 tbsp almond butter ½ cup of strawberries Sprinkle of cinnamon & nutmeg Stevia to taste Calories: 299, Fiber: 13g, Sugar: 5.7g
Almond Butter Granola 1 2 5 2 2 1 1
cup rolled oats (gluten-free) tbsp almond butter walnuts chopped tbsp Chia seed tbsp coconut syrup or honey tsp cinnamon tsp vanilla
1. 2. 3. 4. 5.
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 mins, or until granola is slightly browned. Let cool until granola is crunchy.
Calories: 387, Fiber: 6g Serves 2
Breakfast Sandwich 1 English muffin or 1 piece of bread (gluten-free) 5 thin slices onion 5 thin slices bell pepper 5 thin slices mushrooms Small handful spinach 1 tbsp vegan, shredded cheese (Daiya is our fav!) 1 tsp hot sauce Sea salt & pepper to taste 1. Toast bread, place all ingredients (Daiya last) on open-faced sandwich, then broil or grill. Calories: 387, Fiber: 6g Serves 1
Ezekiel Bread with Beans & Avocado 1 piece sprouted bread (Ezekiel is one of our favs!) Âź avocado 1 cup homemade or store-bought refried beans White onion, sliced Sea salt & pepper to taste Cayenne optional Optional: Toast bread and heat beans to desired temperature Calories: 176, Fiber: 6g Serves 1
Fresh Fruit & Fiber Cereal 1 cup high fiber cereal (no sugar added) Â˝ cup blueberries, blackberries, or raspberries 1 cup almond milk Stevia or Truvia to taste Calories: based on cereal Serves 1
Fresh Fruit & Quinoa Cereal 1 cup quinoa 2 cups water Â˝ cup blueberries, blackberries, or raspberries 1 cup almond milk Stevia or Truvia to taste
1. Pour ingredients into pan: stir, reduce heat, and cover. Simmer on low heat for 20 mins, or until all the water is absorbed. 2. In a bowl, add the blueberries, blackberries or raspberries, and almond milk. Top with the hot quinoa. Calories: 239, Fiber: 4g Serves 3
Huevos Rancheros 1/3 package tempeh or 1 scrambled egg Â˝ cup warm, pinto beans 1/4 cup salsa 2 small slices of avocado 1. Cook tempeh or egg in a saucepan. 2. Serve over warm, pinto beans. Top with salsa and avocado.
Calories: 289, Fiber: 14g Serves 1
Kaia Strong Muesli 2 cups nut milk 1 tsp vanilla 1 tsp cinnamon 1 tsp ground ginger (optional) 1 tsp coconut oil ¼ cup sunflower seeds ¼ cup berries & (optional) goji berries ¼ cup ground flax or Chia seeds ¼ cup pumpkin seeds
1. Warm milk in a saucepan 2-3 mins. 2. Add vanilla, all spices, Stevia, and coconut oil. 3. Add remaining ingredients and heat for 2 mins. Serve and enjoy Calories: 452, Fiber: 16g Serves 2
Kaia Omelette ¼ avocado Spinach Broccoli Tomatoes Celery Basil Cilantro Garlic 1. Stir-fry and add salsa (2 eggs optional). Calories: 137, Fiber: 8g Serves 1
Kaia Parfait 1 cup plain yogurt (try coconut yogurt!) 1/2 cup high fiber cereal (no sugar added) 1/2 cup your favorite berries Stevia or Truvia to taste Calories: dependent upon cereal Serves 1
Protein Breakfast Burrito 2 cloves garlic, diced ½ onion ¼ block tofu, cubed ½ cup black beans 1 tomato 1 stalk collard green or ½ cup spinach, chopped ½ tbsp olive oil, tamari, or Bragg’s Red chili flakes, cumin, oregano & basil to taste Cilantro Salsa 1. Heat sauté pan over medium to low heat, add olive oil and garlic. When garlic softens, add tofu, beans, tamari, and stir. 2. Add oregano, cumin, and chili flake to taste. 3. Add chopped collard greens and stir the contents until greens wilt. 4. Place in tortilla or lettuce leaf and top with cilantro and salsa.
Calories: 350, Fiber: 16g Serves 1
Soy-Free Greek Breakfast Scramble ½ onion, chopped 1 tsp extra virgin olive oil 1/3 cup sweet bell pepper, chopped ¼ cup chickpea flour or rice flour 1 tsp dried thyme 1 tsp dried oregano 1 tsp dried basil ¼ tsp turmeric Salt & pepper to taste ¼ cup almond milk or vegetable broth 1 tbsp tahini 2-3 tbsp chopped cilantro & fresh parsley to taste 2 tbsp chopped olives ½ cup grape tomatoes, cut in half
1. Heat oil in a medium, nonstick frying pan and add onions and pepper. Sauté until golden. 2. In bowl, whisk flour, thyme, oregano, basil, turmeric, and salt. Add broth or milk and tahini. Whisk again until the tahini is incorporated. Stir in parsley and cilantro. 3. Spread the chickpea mixture over the onions as if making a pancake. 4. Once the edges and top begin to look dry, scrape across the bottom of the pan with a hard spatula. Keep scraping and stirring the mixture until it begins to dry on the outsides and forms clumps. 5. Stir the clumps or break them up until you have pieces the size of “scrambled eggs.” 6. The dish is ready when the exterior of the clumps of “egg” are dry and the pieces are still soft (but not yet browned). 7. Just before serving, add the olives and tomatoes. Stir until they are heated through. Calories: 173, Fiber: 6g Serves 2
Strong Steel-Cut Oats 1 cup gluten-free, steel-cut oats ½ apple chopped 10 walnuts chopped 1 tbsp Chia Seed 1 tsp cinnamon 1 tbsp cacao chips ¼ cup almond milk Stevia or Truvia to taste Calories: 291, Fiber: 9g Serves 3
Sweet Apple Pie Oatmeal 1 serving steel-cut oats 1 organic apple peeled, cored, and cubed 1 tsp cinnamon ½ tsp vanilla 1 tbsp chopped walnuts 1 tbsp pumpkin seeds 1 tbsp Chia seed Stevia or fresh maple syrup to taste 1. Prepare steel-cut oats as normal (optional: replace water with almond milk). 2. While simmering, add rest of ingredients. Stir and add milk and butter as needed Calories: 369, Fiber: 17g, Sugar: 19g Serves 1
Tofu Scram or Black Bean Scram ½ cup organic firm tofu or black beans Unlimited greens Any non-starchy veggies Salsa 1. Stir-Fry and add salsa. Calories: varies Serves 1
Veggie Hash 1 tbsp 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 & pepper to taste ¼ avocado, garnish 1. Wash and chop all vegetables. 2. Add coconut oil. When oil is hot, add beets and carrot and cook for 5 mins. 3. Add rest of the veggies and sauté until soft. Serve hot. Add avocado and enjoy! Calories: 405, Fiber: 16g Serves 1
Very Berry Cereal ½ cup almond milk 1 cup blueberries ¼ cup blackberries ¼ cup raspberries 2 tbsp running food (like Gu/high-carb gel) or milled Chia seed 2 tbsp hemp seeds (optional) 1. Mix ingredients together. Calories: 309, Fiber: 20g, Sugar: 1 Serves 1
Chia Seed Delight 1 cup full-fiber coconut milk ¼ cup water 3 tbsp Chia seeds 1 tsp vanilla extract 10 walnuts ½ tsp cinnamon Sprinkle nutmeg Small amount of Stevia 1. Mix in a 32oz jar and refrigerate overnight. Calories: 388, Fiber: 28g, Sugar: 1g
German Chocolate Oats ½ cup pre-cooked, steel-cut oats ½ cup nut milk 10 chopped pecans 2 tbsp fresh coconut 1 tbsp cacao powder ½ cup blackberries Sprinkle of cinnamon & nutmeg Stevia to taste 1. Mix oats and cacao and layer the rest. Calories: 512, Fiber: 32g, Sugar: 10g
Banana Nut Bread Oats ½ cup pre-cooked, steel-cut oats ½ cup nut milk ½ banana, chopped 5-8 walnuts, chopped Sprinkle of cinnamon & nutmeg Stevia to taste 1. Mix oats and bananas and layer the rest. Calories: 416, Fiber: 22g, Sugar: 9g
Arugula, Strawberry & Snap Pea Salad
6-8 cups arugula 1 cup strawberries 1 Â˝ cup snap peas Dressing 1 tbsp extra virgin oil olive 1 tbsp balsamic vinegar 1 tbsp fresh lemon Â˝ tbsp water Salt & pepper to taste 1. Whisk all of the dressing ingredients in a small bowl. 2. Add arugula, strawberries, and snap peas. 3. Add dressing and top with fresh basil and mint. Calories: 74, Fiber: 1.9g Serves 4
Avocado Salad 3 cups kale, bite size pieces 1 small avocado, diced 1 tomato, diced 1 ½ tbsp hemp seeds (optional 80 cal/ fiber 1g) 1 beet, diced ¼ cup parsley, chopped Dressing Dash of sea salt & pepper 1 lemon, juiced ¼ cup raw apple cider vinegar 1 tbsp nutritional yeast (optional) 1 tbsp flax oil or any cold-pressed oil 1 cloves garlic, chopped 1 pinch kelp (optional)
1. Mix all dressing ingredients on the side. 2. Assemble salad in a large bowl, pour dressing over the top, and massage dressing into the kale leaves. Serve immediately. Calories: 302, Fiber: 16g Serves 1
Cucumber Pesto Salad ½ clove garlic, chopped ½ cucumber, grated 4 cups mixed greens 3 tbsp nutritional yeast 2 tbsp pine nuts ½ lemon, juiced 1. Chop, mix, and serve. A GREAT immune booster! Calories: 260, Fiber: 4.3g Serves 4
Beet & Grapefruit Salad 3 medium beets (about 1 ¼ pounds without tops) 2 red grapefruits 1 tsp coconut nectar 1/8 tsp fine sea salt 2 tbsp fresh mint leaves, chopped
1. Preheat oven to 375°F. If beets have greens attached, trim all but halfinch off and save for another use. Scrub beets gently to remove any dirt. 2. Wrap beets individually in aluminum foil and place on a small sheet pan. Roast until beets are tender when pressed through foil, and a knife slides into them easily when unwrapped, 50-60 mins. 3. 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. 4. 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. 5. Working over a bowl, cut along each side of the membrane to release the sections--allowing them to fall into the bowl along with any juice. Repeat with remaining grapefruit. 6. Gently stir in coconut nectar and salt. Add beets and toss. Garnish with mint. Calories: 80, Fiber: 4g Serves 4
Beet & Lentil Salad 2 cups sugar snap peas, cut into 1 inch lengths 1 large beet, peeled and cut into 1 inch chunks ¼ cup chopped pistachios ½ cup lentils 1 lemon, zest and juice 1 tbsp olive oil or cold-pressed oil Cayenne, sea salt & pepper to taste 1. Blend all ingredients on high and adjust seasoning to taste. Calories: 570, Fiber: 20g Serves 1
Big Vegan Bowl 1 large sweet potato, chopped into ¾ inch cubes 1 can chickpeas, drained and rinsed (1 ½ cups) ½ cup uncooked quinoa 1 large carrot, peeled & julienned 1 cup purple cabbage or vegetable of choice, shredded Couple handfuls of kale for the base (optional) 2 tbsp hummus ½ cup sliced avocado 1 tbsp hulled hemp seeds
1. Drizzle olive oil and salt on chopped sweet potato. 2. Thoroughly dry chickpeas with towel, discarding any skins that fall off. Drizzle olive oil and favorite spices on chickpeas. 3. Bake chickpeas and sweet potato for 15 mins at 400°F. Briefly remove from oven to flip the potatoes and roll the chickpeas. Bake for another 15 mins. 4. Cook quinoa. Once quinoa is cooked and sweet potato and chickpeas are finished, assemble your bowl. Add more of your favorite greens and veggies! Calories: 422, Fiber: 16g Serves 2
Carrot & Orange Salad 1 carrot, shredded 2 oranges, peeled & chopped into chunks 1 fennel bulb, chopped 1 sprig/bunch watercress ¼ cup cilantro, chopped 3 tbsp orange juice, fresh squeezed 1 tbsp fresh lemon juice 1 tsp honey 2 tbsp cold-pressed oil 2 tsp sesame seeds (optional) ¼ tsp sea salt & pepper 1 small piece of ginger, grated Cayenne to taste 1. Mix all ingredients. Adjust seasoning to taste. Calories: 411, Fiber: 12g Serves 1
Chickpea Medley Salad 2 cups dried/uncooked chickpeas (makes 5 ½- 6 cups cooked) 1 5 ounce package baby spinach ½ cup cilantro, large stems removed (or parsley) ¾ cup red onion, chopped finely Dressing ¼ cup fresh lime juice 2 tbsp extra virgin olive oil 2 garlic cloves, minced 1 tsp ground cumin 1 tsp maple syrup or other liquid sweetener ¾ tsp kosher salt & ground pepper
1. To cook chickpeas: Soak 2 cups dried chickpeas in a large bowl of water overnight (around 12 hours is ideal). Soaking beans makes them digest easier and cuts down on cooking time. In the morning, drain and rinse the beans. Put beans in a large pot of water and bring to a boil. Reduce heat to medium and simmer, uncovered, until chickpeas are tender--about 40 mins (time varies depending on freshness of dried beans). 2. Rinse and drain spinach and cilantro (or parsley). Dry in a salad spinner. Add the spinach and cilantro and pulse in food processor until very small. 3. Drain cooked chickpeas. Add spinach, cilantro, and onion into a large bowl and stir. 4. In a small jar, whisk together lime juice, olive oil, minced garlic, cumin, maple syrup, and salt. Pour dressing on top of spinach and chickpea mixture and stir well. Let stand for about 10 mins (or overnight) to let flavors develop. In the fridge, this will keep for a few days. Calories: 200, Fiber: 9.1g Serves 6
Egg Salad or Egg-less Salad 12 ounces extra-firm tofu or 6 egg whites 1 tbsp soy sauce or tamari 1 celery stalk, minced 1 ¼ tbsp nutritional yeast (optional) 1 ½ tbsp Dijon mustard 2 dill pickles, minced ½ tsp turmeric (optional) ¼ tsp curry powder ¼ tsp garlic powder ¼ tsp onion powder 2 tbsp vegan mayo (fat-free) (try Vegenaise!) Sea salt & pepper to taste 1. Boil eggs, peel, and remove yolk-- or crumble tofu into a large mixing bowl. 2. Add remaining ingredients and stir gently until combined. egg = 5 servings; tofu =2 servings.
Calories: 243, Fiber: 1.9g Serves 5 (egg) 2 (tofu)
Easy Cucumber Salad 1 cucumber, thinly sliced ½ cup fresh dill 1 tbsp extra virgin olive oil 1 tbsp lemon juice Sea salt & pepper to taste Calories: 135, Fiber: 0/9g Serves 1
Fabulous Fall Salad 3 cups romaine lettuce, chopped 18 brussels sprouts, washed, stems removed and steamed 2 carrots, peeled 2 raw beets 1 apple, diced 2 celery stalks, diced ½ cup sunflower seeds 4 tbsp raisins 1 lemon, juiced Sea salt & pepper to taste Dash of cinnamon (optional) 1. Add carrots and beets to food processor (for dressing) and pour into a large bowl. 2. Add all other ingredients. Sprinkle with cinnamon (optional). Calories: 303, Fiber: 17g, Sugar: 34g Serves 2
High Protein Quinoa Almond Berry Salad ¾ cup dry quinoa 1 pint strawberries, sliced (2.5-3 cups) 16 oz. fresh blueberries (1.5-2 cups) 1 cup cherries, pitted and sliced 2 tbsp pure maple syrup (or other liquid sweetener) 1 tsp balsamic vinegar 1 tbsp fresh lime juice (or lemon might work!) Pinch of kosher salt ½ cup almonds, chopped 1. Cook quinoa according to package directions. 2. Meanwhile, chop the fruit and place in a large bowl. 3. Mix the dressing ingredients (maple syrup, balsamic, lime juice, salt) in a small jar and adjust to taste if necessary. Note: You may have to double the dressing recipe if your salad is quite large. 4. Fluff cooked quinoa with a fork and add to large bowl with fruit. Combine. Pour on dressing and mix well. Serve immediately or chill in the fridge until serving time. Serves 2-3 as a main or 4-6 as a side. 61
Fall In Love Salad 2 beets (see Roasted Beet Recipe) 1 bunch watercress, stems removed 1 cup dandelion greens, stems removed 1 heirloom or vine-ripened tomato 1 tbsp cold-pressed oil 1 lemon, juiced 1 tbsp nutritional yeast Cayenne, sea salt & pepper to taste 1. Combine all ingredients, toss and enjoy Calories: 279, Fiber: 9g, Sugar: 17g Serves 1
Fennel Salad 2 bulbs fennel, chopped ½ clove garlic, chopped ¼ cup almonds or pecans, slivered ¼ cup green onions, chopped ½ cup fresh cranberries, chopped Lemon Sea salt & pepper 1. Place all ingredients in a bowl and toss. Calories: 303, Fiber: 17g, Sugar: 34g Serves 1
Grateful Grapefruit Salad 1 avocado, cut into chunks 1 sprig/bunch watercress 1 grapefruit sliced 2 cups romaine lettuce 1 tbsp parsley ¼ cup of pistachios or hazelnuts Dressing *Mix separately and pour over salad 1 tbsp Dijon mustard 2 tbsp apple cider vinegar ¼ tsp sea salt & pepper Cayenne to taste 1. Mix all ingredients and adjust seasoning to taste. Calories: 293, Fiber: 11g Serves 2
(Steamed) Green Bean Salad 1 lb of green beans 3 cups mixed greens 1 tbsp sunflower seeds ½ cucumber, chopped ¼ cup cilantro & fresh basil ¼ cup nutritional yeast ½ lemon, juiced 1 tbsp cold-pressed oil Salt & pepper to taste Optional: sprinkle of cayenne 1. Steam green beans. Mix all other ingredients and add hot green beans. Serve and enjoy! Calories: 211, Fiber: 11g Serves 2
Kaia BEAST Salad 4 cups mixed greens ¼ cup shredded carrots ½ cucumber, chopped 1 red bell pepper, diced ¼ onion 1 cup lentils 1 tomato, diced 1 stalk celery, diced ½ cup broccoli, chopped ¼ cup nutritional yeast ¼ cup raisins 5 walnuts, chopped Dressing 1 tbsp flax oil or olive oil 1 tbsp lemon Sea salt & pepper to taste 1. Chop, mix, and serve. Calories: 380, Fiber: 15.3g Serves 2
Kalamata Moroccan Salad 1 head romaine lettuce, chopped 2 large oranges, segmented ½ cup parsley, chopped 18 Kalamata olives, chopped ¼ tsp cayenne Dressing *Mix separately and pour over salad 1 tsp paprika ½ tsp garlic, chopped 1 ½ tbsp olive oil 1 tbsp lemon juice 1 tbsp balsamic vinegar Sea salt & pepper to taste 1. Mix all ingredients and adjust seasoning to taste. Calories: 234, Fiber: 6.6g Serves 2
Kaia Killer Salad 4 cups mixed greens ¼ cup coconut, shredded ½ cucumber, shredded 1 red bell pepper, diced ¼ onion 1 cup chickpeas Fresh basil 1 tomato 1 stalk celery, diced ½ cup broccoli, chopped 1 carrot, shredded ¼ cup nutritional yeast ½ mango, diced Dressing 1 tbsp flax oil or olive oil 1 tbsp lemon Sea salt & pepper to taste 1. Mix all ingredients and adjust seasoning to taste. Calories: 376, Fiber: 14.3g Serves 2
Lean & Green Salad 4 cups mixed greens ½ cucumber, sliced 1 red bell pepper, sliced ¼ onion, chopped 4 mushrooms, sliced Fresh basil (to taste) 1 tomato, diced 1 stalk celery, diced ½ cup broccoli, chopped ½ cup lentils Dressing 1 tbsp flax oil or Udo’s oil Lemon Sea salt & pepper to taste Calories: 304, Fiber: 14.5g Serves 1
Oriental Chicken-less Salad 2 cups spinach ½ cup carrots, shredded 8 almonds, sliced ¼ cup red onion, diced 1 clove fresh garlic 1 cup firm tofu, cubed 1 tsp sesame seeds 1 tbsp tamari or low-sodium soy sauce 1 tbsp sesame oil Pinch of sea salt & pepper 1. Mix all veggies and tofu, add dressing, and season to taste. Calories: 322, Fiber: 8.2g Serves 1
Tasty Thai Salad 2 cups spinach ½ cup cilantro and basil ¼ cup red onion, shredded 1 carrot and red bell pepper, shredded 1 cup cabbage, shredded ¼ cup pea shoots or sprouts ½ avocado 1 tbsp apple cider vinegar 1 tbsp olive oil Salt & pepper to taste ¼ cup peanuts 1. Mix all ingredients in a big bowl. Calories: 300, Fiber: 10g Serves 2
Protein Punch Salad ½ cup corn ½ 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 ½ cup green beans, chopped 4 celery sticks, chopped 2 onions, finely chopped 1/3 cucumber, chopped ½ cup fresh spinach, chopped 4 tbsp extra virgin olive oil 6 tsp Bragg’s or tamari 4 cloves garlic, minced 4 tsp sesame oil 2 tsp balsamic vinegar Seasoning Sea salt & pepper taste 1. Boil corn, peas, chickpeas, soy beans, and kidney beans until tender and warmed. 2. Steam the carrots, broccoli, and green beans until tender. 3. Put celery, onions, cucumber, and spinach into a large bowl and add all cooked vegetables. Toss with dressing.
1. Mix olive oil, soy sauce, garlic, sesame oil, vinegar, and spices. Pour dressing over cooked vegetables.
Calories: 418, Fiber: 12.4g *does not include quinoa Serves 4
Rainbow Salad 1 cup kale 1 cup dandelion leaves, chopped 1 cup baby spinach 1 cup red cabbage, chopped 1 large carrot, shredded ½ cup parsley, chopped Dressing Dash of sea salt & pepper 1 lemon, juiced ¼ cup raw apple cider vinegar 1 tbsp Dijon mustard 1 tbsp cold-pressed oil 1 clove garlic, chopped 1 pinch paprika 1. 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. Calories: 304, Fiber: 11g Serves 1
Super Salad 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 tsp nutritional yeast (optional) 1 tsp Udo’s oil or cold-pressed oil 1 lemon, juiced 3 carrots, thinly sliced ½ apple, peeled, and chopped ½ cup cashews, chopped 1. Put all ingredients, except for cashews, into a large bowl and toss well. Scatter cashews over the top and serve--or cover and chill. Calories: 187, Fiber: 5.7g Serves 1-2
Taco Salad 4 cups romaine lettuce, chopped 1 cup fresh corn 1/2 cucumber, shredded 1/2 cup sugar snap peas 1/2 cup onion, sliced thin 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 tbsp apple cider vinegar 1 tbsp flax or olive oil 1 tsp paprika 1/4 tsp cayenne pepper 1/4 tsp sea salt 1. Salad: Chop and mix vegetables. Pour over romaine lettuce. 2. Nacho “Cheese”: Mix all ingredients in a bowl. Transfer to pan and cook on low heat for 3-5 mins until sauce thickens. 3. Pour over salad and add salsa. Calories: 411, Fiber: 19.9g (Calories 262 without Nacho Cheese) Serves 2
Kaia Krunch Jar Salad Red and yellow bell pepper Spinach Romaine Raw sunflower seeds Carrots, grated Cabbage Red onions, chopped 1. Top with 3 tbsp of your favorite dressing. Calories: 196, Fiber: 7g, Sugar: 12g
Cucumber & Coconut Jar Salad Â˝ cup brown rice 1/8 cup pine nuts Crushed peppercorn Â˝ cup coconut milk 1 tbsp olive oil Cucumber, chopped Mushrooms, chopped Sea salt & pepper to taste Calories: 504, Fiber: 15g, Sugar: 1.2g
1 bunch of asparagus, trimmed into ½ inch pieces 2 tbsp extra virgin olive oil 1 medium onion 3 cups organic vegetable broth 1 medium sweet potato, peeled and diced ¼ tsp salt ¼ tsp dill Black pepper to taste ½ cup coconut milk 1. Cook asparagus and onion in olive oil. Add broth, potatoes, salt, dill, and pepper. Boil then simmer 12 mins. Puree and stir in coconut milk. Serve with steamed asparagus tips on top. Calories: 323, Fiber: 7.4g Serves 2
Alkaline Vegetable Broth 16 cups water 2 tbsp olive oil 1 onion, chopped 8 celery sticks, chopped 6 carrots, chopped 1 bunch dark, leafy greens 1 head cabbage ½ bunch parsley 3 1-inch slices of ginger root 1. Bring water to a boil. Put in all veggies, except ginger. Bring broth to a boil with the lid on and simmer for 1 hour. Add ginger slices and continue simmering with lid on for 30 mins. 2. Two options: Strain vegetables and serve or blend liquid and vegetables together to make a thicker broth.
Calories: 44, Fiber: 2g Serves 16
Black Bean Soup
1 tbsp extra virgin olive oil 1 medium onion, chopped 3 stalk celery, chopped 4 cloves garlic, chopped ¼ tsp salt & pepper 2 tbsp chili powder 1 tbsp 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 1. Heat oil in a large pot on med-high heat. Sauté onion, celery, carrots and garlic for 5 min. Season with chili powder, cumin, and pepper. Cook 1 min. 2. Stir in veggie broth, 2 cans of beans, and corn. Bring to a boil. 3. In a food processor or blender, process remaining 2 cans of beans and tomatoes until smooth. 4. Stir into soup mixture, reduce heat to medium, and simmer for 15 min. Calories: 363, Fiber: 22g Serves 6
Cream of Spinach Soup 4 cups spinach ½ avocado ½ onion 2 cloves garlic, chopped 1 tbsp nutritional yeast 2 celery stock, chopped 2 tbsp tahini ½ tsp cumin ½ tsp coriander Cayenne, sea salt & pepper to taste 1. Place all ingredients into blender and purée. Heat or serve cold. Calories: 174, Fiber: 7g Serves 2
Carrot Ginger Soup 1 tbsp fresh garlic, chopped 1 medium, yellow onion, finely chopped 2 tbsp ginger, peeled and sliced thin 8 carrots, sliced thin Âź cup of cold-pressed oil (coconut, olive, or avocado are our fav!) 2 cups vegetable broth 1 cup nut milk 1 tbsp honey or any sweetener you like Salt & freshly ground black pepper 1 tbsp fresh chives or parsley, minced
1. Blend all ingredients (except chives and parsley) until creamy. Heat in a large pot over medium heat. Enjoy!. Calories: 170, Fiber: 8g Serves 2
Creamy Coconut Soup 1 tbsp olive oil 1 leek, chopped 3 cloves garlic, chopped 1 head cauliflower, chopped 2 cups vegetable broth 1 15oz can coconut milk (BPA-free can) Sea salt & pepper to taste 1. In a saucepan, allow leek, garlic, cauliflower, and olive oil to simmer for 1-3 mins. 2. Add vegetable broth, coconut milk, salt and pepper; bring to a boil. Let soup simmer for 2-5 mins. Serve when ready. Calories: 304, Fiber: 6g Serves 4
Curried Cauliflower Stew 2 tbsp coconut oil 1 tbsp fresh garlic, chopped 5 tsp curry powder 1 medium, yellow onion, finely chopped 2 tbsp 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 & freshly ground black pepper to taste ½ cup cilantro, chopped
1. Heat oil in large skillet over high heat. Sauté onions. Stir in curry powder and garlic. Add cauliflower, garbanzo beans, and carrots, and stir 1 min. 2. Add tomatoes and coconut milk and bring to boil. Reduce heat, cover and cook until carrots and cauliflower are tender, about 16 mins. 3. Season with salt and pepper. Garnish with cilantro. Enjoy! Calories: 512, Fiber: 13g Serves 4
Curried Carrot Soup 1 leek, chopped 1 onion, chopped 1 tbsp curry powder 2 tbsp coconut oil 4 cups carrots, chopped 1 cup cauliflower, cut into florets 4 cups vegetable stock 1 cup coconut milk Sea salt & pepper to taste 1 tsp cayenne 1. Heat oil in a large pot over medium heat. Sauté onion and leek until tender and translucent. Stir in curry powder and spices. Add chopped carrots and cauliflower and stir until coated. 2. Pour in vegetable broth and coconut milk and simmer until the carrots are soft--approx. 20 mins. Transfer carrots and broth to blender and purée. Pour back into pot and thin with water to preferred consistency. Calories: 304, Fiber: 6.6g Serves 2
Exotic Mushroom Bisque 3 sweet onions ½ cup extra virgin olive oil 4 cups vegetable broth 1 cup Madeira wine 3 8 ounce pkgs sliced, baby Portobello mushrooms 1 cup dried, morel mushrooms (soak & keep stock to use) 3 cups shiitake mushrooms (stems removed) 1 tsp sea salt ½ tsp black pepper
1. Sauté onions in olive oil until caramelized. Set aside. Sauté mushrooms in the same pan then purée 1 cup of sautéed mushrooms in blender. 2. Return onion mixture to pan with both sautéed and puréed mushrooms. Add broth, Madeira wine, sea salt, and black pepper. Simmer 30 mins. Season to taste. Note: For a thicker, creamier version of this soup, purée entire recipe. Calories: 443, Fiber: 4.5g Serves 4
Creamy Leek and Carrot Soup 1 leek 2 tbsp coconut oil 4 cups carrots, chopped 1 cup cauliflower, cut into florets 4 cups vegetable stock Fresh thyme
1. Melt coconut oil in a large pot over med-high heat. Slice the leek into rounds and add to pot. Stir and cook for 3-4 mins until lightly browned. Stir in the chopped carrots and cook for 3-4 mins. 2. Pour in stock to cover veggies. Cover and simmer for 15 mins. Let contents cool a bit then pour into blender or food processor. Purée with the additional tbsp of coconut oil until smooth. Pour back into pot and reheat. 3. Serve warm (can also serve cool in summer months). Calories: 351, Fiber: 17g Serves 2
Crunchy Cabbage Soup 1 head 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 ½ cup mushrooms, sliced Basil 4 cups vegetable broth 1 tbsp Bragg’s or low-sodium soy sauce 1. Add all ingredients to slow-cooker and cook until vegetables are al dente. Calories: 105, Fiber: 18.9g Serves 6
French Onion Soup (Quick & Easy) 6 4 1 1 2
cups veggie broth cups chopped onion tbsp olive oil tsp sea salt tbsp tamari or soy sauce
1. Cook over medium heat for 20 mins and serve. Calories: 239, Fiber: 9g Serves 2
Gazpacho 1 onion, chopped 1 cucumber, chopped 1-2 tbsp fresh parsley 2 tbsp fresh chives 1 clove garlic, minced Âź cup red wine vinegar 3 tbsp olive oil 1 lemon, juiced Sea salt & pepper to taste 6 or more drops of Tabasco sauce to taste 4 cups tomato juice 1. Chop, mix and serve. A GREAT immune booster! Calories: 334, Fiber: 4.9g Serves 2
Wonderful Miso Soup 4 dried shiitake mushrooms 3 tbsp wakame flakes 1 small turnip with greens, rinsed 2 tsp sesame seed oil 1 cup yellow onion, thinly sliced 2 medium carrots, cut into strips ¼ cup barley miso 1 green onion, thinly sliced
1. Rinse shiitakes and wakame flakes, soak in 2 cups warm water for 5 mins until soft. Drain well. Stem mushrooms and cut into thin slices. Remove thick stems from turnip greens. Roughly chop leaves and finely chop turnip; set aside. 2. Heat oil in large pot over medium heat. Add onions, carrots, and turnips and cook 5 mins. Bring 6 cups water to a boil; reduce to simmer. 3. Add mushrooms and wakame and cook for 3 mins. Add turnip greens and cook for 3 more mins. Turn heat to low. Put miso in a small bowl, add ¾ 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 because boiling destroys miso's beneficial enzymes. Garnish with green onions and serve. Calories: 77, Fiber: 3.4g Serves 1
Protein Bowl 1 cup cooked quinoa 1 cup black beans ½ cup tofu 2 cups mixed greens Topped with cilantro, shredded carrots, cabbage, ¼ cup avocado & salsa
Calories: 535, Fiber: 20.1g *calculated using Balance Plan amounts Serves 1
Lentil Stew ½ tsp garlic powder ½ tsp paprika ½ tsp sea salt ¼ tsp ground cumin ¼ tsp dried oregano ½ tsp dried basil 1 tbsp extra virgin olive oil 2 cloves garlic, chopped 2 onions, chopped 2 celery stalks, diced 1 carrot, sliced 1 sweet potato, cubed 1 tbsp low-sodium soy sauce or tamari 5 cups vegetable broth 3 tomatoes, diced 1 ½ cups brown lentils 5 cups water
1. Combine all seasonings in a small bowl. Heat oil in a large soup pot over medium heat. Add garlic, onion, celery, carrot, and potato. 2. Stir in half the seasoning mixture and soy sauce. Cook, stirring frequently for 7 mins. 3. Add 5 cups of water, broth, tomatoes, and lentils. 4. Bring to boil then reduce the heat; cover and simmer for 30 mins. 5. Add remaining seasoning mixture and cook 20 mins longer--or until lentils are soft. Calories: 345, Fiber: 13.2g Serves 3
Mushroom, Curry & Barley Soup 1 ounce dried porcini mushrooms (reconstituted in 1 cup boiling water) ¼ cup olive oil, divided 1 pound cremini mushrooms, halved or cut in thirds if larger 3 small shallots or 1 medium onion, finely diced 3 cloves of garlic, minced 1/3 cup of dry (fino) sherry 1 tablespoons (hot) Indian curry spice blend 4 cups water 12 ounces of potatoes (such as Yukon gold), cubed, skins on 1 ½ cups cooked hulled barley (from 1 cup dried); I cooked the barley ahead of time (it takes about 1 hour to cook hulled barley) sea salt and freshly ground black pepper
1. Reconstitute the dried porcini mushrooms in 1 cup of boiling water; let steep 20 minutes. Filter the mushroom broth and set aside. Roughly chop and reserve the rehydrated mushrooms 2. Heat a large skillet over high heat. Add a tablespoon or so of olive oil. When sizzling hot, add half the cremini mushrooms, making sure to not crowd the pan. Season with salt and pepper. Sauté until nicely browned. Remove and set aside. Repeat with the remaining mushrooms. 3. Heat 1 tablespoon of olive oil over in a large soup pot over mediumlow heat. Add the shallots and garlic, and sauté until soft but not browned, about 5 minutes. Add the sherry and deglaze the pan. Cook until the sherry has evaporated. 4. Add the curry powder and sauté for 30 seconds. Add the reserved mushroom stock, rehydrated porcini mushrooms, sautéed crimini mushrooms, 4 cups of water, and the potatoes. Season generously with salt and pepper. 5. Bring to a boil, reduce the heat and simmer until the potatoes are tender, about 10-15 minutes. Add the cooked barley and cook another minute or two until warmed through. Taste and season as needed. Garnish with chives and crispy curry leaves. Calories: 339, Fiber: 11g, Sugar: 3g Serves 6 Recipe from: wildgreensandsardines.com
Spicy Ginger Carrot Soup 1 tbsp coconut oil ½ small onion, chopped 1 tbsp minced ginger Pinch of ground cumin 3 carrots, chopped into ½ inch ½ cup coconut milk ½ cup vegetable stock 2 tbsp fresh lemon juice 1. 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 for another minute. 2. Add the chopped carrots and sauté a few minutes. Add the rest of ingredients and simmer on low for 20 mins--or until carrots are tender. 3. Blend until smooth. Add sea salt and pepper to taste. Calories: 405, Fiber: 2g, Sugar: 5g Serves 1
Spring Pea Soup 10 ounces fresh or frozen peas 1 medium avocado 1 cup water 1 cup unsweetened, almond milk 2 tbsp lime juice Pinch of sea salt ½ tsp chili powder (optional) 1. In a blender or food processor, purée all ingredients until smooth. 2. Heat on stove to warm. To serve, drizzle with olive oil and freshly ground black pepper. Calories: 334, Fiber: 12.6g Serves 2
Siesta Taco Soup 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 sliced 2 cloves garlic, minced 1-2 fresh jalapenos, sliced – the more you add, the spicier it gets! 1 yellow bell pepper, diced into large pieces 2 tsp chili powder 1 tsp onion powder 2 tsp Bragg’s soy sauce 2 ½ tsp cumin 1 tbsp hot sauce--add more to kick it up a notch! ¼ tsp paprika 1 tsp oregano ¼ cup shredded, vegan cheddar cheese per bowl of soup Sliced black olives & diced fresh cilantro to garnish
1. Place all ingredients (except Daiya cheese, olives, cilantro, salt and pepper) into a slow-cooker and mix. 2. Cook on high for 2 hours. Taste and adjust seasonings as necessary. 3. Cover and cook for another hour. Calories: 331, Fiber: 22.1g Serves 4
Savory Split Pea 1 tbsp olive oil 2 cloves garlic, diced 1 onion, diced 3 stalks celery, diced 1 tsp dried parsley Pinch rosemary 8 cups water 1 tbsp vegan bouillon mix 2 cups dry, green split peas 1 bay leaf Sea salt & pepper to taste
1. In a large pot, add olive oil, garlic, onion, celery. Heat on med-high until softened. 2. Stir in the parsley and rosemary. Add water and set heat to high. Dissolve bouillon and add split peas, bay leaf, salt, and pepper. 3. Bring to boil. Turn heat to medium, cover, and stir occasionally. Cook 1 hour. Stir well and serve. Calories: 251, Fiber: 23g Serves 4
Very Veggie Soup 1 15 ounce cooked beans 4 bell peppers (one 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 Â˝ cup mushrooms, sliced Basil 4 cups of vegetable broth 1 tbsp Braggâ€™s or low-sodium soy sauce 1. Add all ingredients to slow-cooker; cook until vegetables are al dente. Calories: 105, Fiber: 18.9g; Serves 6
Baba Ganoush 1 large eggplant ¼ cup tahini 2 cloves garlic, minced ¼ cup fresh, lemon juice 1 pinch ground cumin (optional) Salt to taste 1 tbsp chopped parsley ¼ cup Kalamata olives
1. 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. Calories: 288, Fiber: 10.3g Serves 2
Bitchin’ Bean Burgers 2 cups black beans, cooked 1 cups spinach or kale, steamed 1 carrot, chopped ½ onions, chopped 1 bunch chives, minced ½ cups miso liquid (1 tbsp miso to ½ cup water or veggie broth) 1 tbsp dried basil 1 tbsp oregano Sea salt & pepper to taste ½ cups quinoa ½ avocado, thinly sliced 3 cups arugula 1. Mash beans and add to vegetables. Add cooked quinoa and remaining ingredients in a bowl. Mix thoroughly, forming mixture into individual patties. 2. Bake patties for 30 mins at 400°F. Place burger on top of a bed of arugula and top with sliced avocado. Calories: 332, Fiber: 15g Serves 4
Black Bean Lettuce Wraps 1 cup black beans ½ avocado, cubed 2 tomatoes, diced 1 cucumber, grated 1 large carrot, grated ¼ cup cilantro, chopped ½ lime, juiced 1. Mix all together. 2. Place veggies and beans on a tortilla or a romaine lettuce leaf. 3. Add salsa and jalapenos to taste.
Calories: 467, Fiber: 31.9g Serves 1
Cauliflower Wild Rice & Lentils 1 head of cauliflower, chopped ¾ cup red lentils ¼ cup brown lentils 1 cup wild rice Salt to taste 1 tbsp chili powder Pinch of cayenne 2 ½ cups of water or vegetable stock 2 tomatoes ¼ cup parsley 1. Allow lentils to soak for one hour (or overnight). 2. Cook rice separately and put aside. 3. Drain lentils, then cook in water or vegetable stock. Bring to a boil and simmer for about an hour, adding water if necessary. 4. Steam cauliflower. 5. Combine the rice and lentil mixture, then add cauliflower. 6. Season with sea salt. Add fresh tomatoes and parsley and serve on a bed of greens. Calories: 375, Fiber: 15.5g Serves 2
Bok Choy Tempeh Tacos Tempeh seasoning ½ cup vegetable broth ¼ cup tamari 2 cloves garlic, minced 1 tbsp balsamic vinegar 1 tsp liquid smoke 1 tsp Sriracha sauce (hot sauce) 2 tsp dried basil 1 tsp cumin ½ tsp paprika 1 8 ounce package of tempeh (broken into small chunks) Tacos 3 small bunches of baby bok choy (about 2 cups) ½ red bell pepper, thinly sliced 1 carrot, grated 1-2 tsp sesame seeds 8 corn tortillas, gluten-free tortillas, or romaine lettuce Salsa Avocado
Tempeh Marinade 1. Combine all the liquid ingredients and spices in a small bowl and add tempeh. Refrigerate and let marinate for 1 hour. 2. Heat a large, shallow saucepan over medium heat for 1 min. Add tempeh marinade and pepper and sauté for 10 mins--until most of the liquid is absorbed (add veggie broth it sticks). 3. Lower heat, add bok choy and carrots. Continue to sauté until bok choy starts to wilt. 4. Remove from heat and mix in sesame seeds. Fill taco shells and serve with homemade salsa and avocado.
Calories: 376, Fiber: 11.9g Serves 3
Cabbage Rolls 1 cabbage head, separate leaves 4 yellow squash 1 large zucchini ½ cup carrot, diced ½ cup celery, diced 1 small onion, diced 2 cups cooked millet with tarragon seasoning Sea salt 1 tbsp coconut oil 1 tbsp garlic 1 cup vegetable broth
1. Preheat oven 365°. Peel cabbage leaves from head and blanch in vegetable broth. 2. Sauté squash, zucchini, carrot, garlic, celery and onion in coconut oil until soft. Remove from heat. 3. Cook millet with tarragon and salt until done but still moist. Blot cabbage dry with a paper towel. 4. Spread 2 tbsp of millet evenly in a small 2x3 rectangle on bottom half of cabbage leaves. 5. Place sautéed vegetable mixture on top of grains and roll folding edges of cabbage in to the center--continue to roll. 6. Cabbage should be tight, uniform, and able to be handled without falling apart. Calories: 418, Fiber: 17.8g Serves 2
Chickpea Curry 1 clove of garlic, chopped ½ tsp peppercorns ½ tsp coriander 2 tbsp oil 1 tbsp curry powder 1 cup vegetable stock 2 cups sweet potatoes, sliced 2 cups carrots, sliced 2 cups cauliflower, sliced 2 tomatoes, chopped 1 can light coconut milk 1 can chickpeas 2 tbsp tamari or soy sauce 1 tbsp honey (optional) ¼ cup basil leaves, chopped 1. 2. 3. 4.
In a large saucepan, heat oil and onions for 5 mins. Add spices and cook for another 2 mins. Add all other ingredients and broth, bring to a boil. Reduce heat and simmer for 30 mins. Season with salt and pepper. Garnish with basil. Enjoy!
Calories: 444, Fiber: 11g Serves 4
Crush the Craving Veggie Wraps 1 bunch chives, chopped ½ head cauliflower, chopped ¼ avocado, diced 1 cup lentils 1 small bunch cilantro, chopped 1 tomato, diced Pinch of sea salt ½ lemon, juiced 1. Mix the chives, cauliflower, avocado, and cilantro. 2. Add the lentils, tomato, and seasoning. 3. Scoop mixture into tortillas or romaine lettuce leaves.
Calories: 379, Fiber: 27.1g Serves 1
Coconut Portobello Stir-Fry 1 tbsp extra virgin olive oil 2 tbsp water 1 large carrot, chopped ½ yellow bell pepper, thinly sliced ½ red bell pepper, thinly sliced 1 zucchini, thinly sliced 5 ounce package Portobello mushrooms, thickly sliced ½ cup shredded coconut 1 red onion, thickly sliced 1 tbsp Bragg’s or soy sauce Sea salt & pepper to taste 1 tsp toasted sesame seeds (optional)
1. Heat oil and add water. 2. Add veggies and sauté over high heat until softened (7-10 mins), stirring frequently. 3. Turn down heat, add coconut, soy sauce, and Tabasco sauce. 4. Stir well and season to taste. 5. Transfer to serving dish, sprinkle sesame seeds. Serve over quinoa or wild rice.
Calories: 481, Fiber: 11.1g Serves 1
Cucumber Avocado Roll 1 ripe avocado, diced 1 fresh lemon 1 cucumber, diced 2 tbsp mint, minced 2 tbsp fresh dill, minced 1 cup fresh spinach Sea salt & pepper to taste 1. Mix avocado, lemon, mint, dill, salt, and pepper. 2. Spread 2 tbsp mixture on tortilla or romaine lettuce leaf and layer with thin slices of cucumber and spinach.
Calories: 229, Fiber: 14.8g Serves 1
Easy Coconut Curry Curry Sauce 1 tsp coconut oil ½ yellow onion, chopped 2 cloves garlic, minced 1 ½ to 2 tbsp curry powder 1 13 ounce can coconut milk 1 tbsp tamari or soy sauce 1 tbsp pure maple syrup, Stevia, or Truvia ½ tsp salt Veggies 1 sweet potato, peeled and chopped 1 lb assorted vegetables, chopped (fresh or thawed from frozen)
1. Melt coconut oil in a 3-quart sauté pan over medium heat. Sauté onions and garlic until tender, about 5 mins. 2. Add coconut milk, curry powder, Bragg’s, maple syrup, and salt. Whisk well to combine (since curry powders vary by brand, start with a smaller amount and add more to taste). 3. Taste and adjust any other flavors as needed, then bring the sauce to a simmer and add in the sweet potatoes. Cover and allow sweet potatoes to steam in the sauce for 5 mins. 4. Add the remaining vegetables: toss in sauce to coat and cover. Allow to steam until fork-tender.
Calories: 260, Fiber: 7.1g Serves 4
Garden Burger Garden Burger without the bun. Add romaine lettuce, tomatoes, onions & sprouts. Serve with side salad. Watch out! Ketchup is full of sugar & high fructose corn syrup. Raley’s has Agave Ketchup Calories: 140, Fiber: 3g Serves 1
Garlicky Green Beans 4 large cloves garlic, pureed 3 tbsp vegan butter 2 pounds green beans, trimmed & cut in half 3 roasted red peppers* 1 tbsp sea salt Pepper to taste 1. Blanch green beans in water with sea salt. Remove from heat. Cover and set aside. 2. In sauté pan, heat oil on low heat. When hot, add beans, roasted red peppers, and garlic. Stir to combine and season to taste and serve. *Roasted red peppers: Preheat broiler or grill. Cook whole peppers over high heat until they have blistered, blackened spots and are tender. Place peppers into a covered container or brown paper bag, with top rolled up. Once peppers have cooled, remove skins and slice open, scraping out core and seeds. Cut into strips. Calories: 322, Fiber: 10g Serves 1
Green Beans & Coconut 1 pound green beans, trimmed and chopped 1 tbsp coconut milk 1 tbsp shredded coconut 1-2 red chiles, chopped 2 cloves garlic, chopped ½ tsp cumin ½ tsp fresh ginger, chopped 1 tsp of your favorite herb 3 tbsp olive oil Cayenne, salt & pepper to taste
1. Heat 2 tbsp olive oil. Sauté beans, garlic, chiles, cumin, and ginger in oil. 2. Add coconut milk and shredded coconut. Cook a few more minutes. 3. Add herbs, salt, pepper, and cayenne.
Calories: 227, Fiber: 4.4g Serves 2
Kaia Kalamata Quesadillas 1 3 1 2 1 6
large gluten-free tortilla oz Daiya cheese or non-dairy cheese onion, sautéed cloves garlic, diced red bell pepper, diced Kalamata olives, diced
1. Lightly coat pan with coconut oil and sauté onion, garlic, and red bell pepper. 2. Spread cheese on tortilla. 3. Add sautéed veggies and olives and grill until golden. Calories: 621, Fiber: 14g, Sugar: 9g Serves 1
Grilled Squash & Protein with Arugula 2 medium squash 4 tbsp olive oil 3 roasted, red peppers 1 cup black beans (or protein of your choice) ½ cup wild rice 3 tbsp balsamic vinegar 1 tsp Dijon mustard ¼ tsp sea salt ¼ tsp pepper ¼ cup shallots, finely diced 1 5 ounce package arugula 2 tbsp parsley, chopped
1. Spray pan and grill lean protein (your choice), red bell peppers and squash. Season with salt and pepper to taste. 2. In small bowl, whisk remaining olive oil, vinegar, mustard, salt and pepper. Pour over squash, protein, and peppers. 3. Add shallots and toss. Add arugula and toss. Garnish with parsley. Calories: 323, Fiber: 7.3g Serves 3
Kaia Club Sandwich Vegetarian bacon Vegetarian turkey slices ¼ avocado Romaine lettuce Tomato Sprouts Vegenaise (YUMMY vegan mayonnaise!) 1. Add all sandwich toppings and enjoy.
Calories: 223, Fiber: 6.2g *calculated without bread Serves 1
Killer Kaia Wrap
4 large romaine lettuce leaves (wrap) 1 carrot, grated ½ cucumber, sliced 1 tomato, diced 1 onion, sautéed 1 clove garlic, sautéed ¼ cup cilantro, chopped ¼ avocado, sliced ¼ cup quinoa ½ cup lentil beans Salsa to taste 1. Cook beans and quinoa. Sauté onion, garlic, and grated carrots for 1 min. Layer all ingredients in romaine lettuce Calories: 386, Fiber: 22g Serves 23
Pleasing Pesto Primavera Pesto Sauce 3 cups basil leaves 3 cloves garlic ½ tsp sea salt ½ cup pine nuts ½ cup olive oil Stir Fry 2 cups cauliflower, diced 2 cups broccoli, diced 1 cup carrots, diced 1 cup celery, diced ¼ cup fennel, diced 1. Pesto: Place all ingredients in a food processor or blender and blend until smooth. 2. Steam or stir-fry vegetables: Coat pan with coconut oil and cook vegetables to al dente. 3. When veggies are al dente, stir in pesto and enjoy. Calories: 403, Fiber: 4.5g, Sugar: 4.5g Serves 4
Orange-Ginger Tofu Triangles 1 lb tofu 1 cup fresh orange juice ¼ cup rice vinegar 1/ 3 cup soy sauce 1/ 3 cup olive oil 4 tsp sesame oil 3 cloves garlic, minced 1 tbsp fresh ginger, minced ¼ tsp red pepper flakes 1 bunch green onions, chopped ¼ cup cilantro, chopped
1. Cut tofu into 4 thin slices, then cut diagonally 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 for at least 30 mins. 2. In a medium bowl, whisk together OJ, vinegar, soy sauce, oils, garlic, ginger, and red pepper. 3. Separate tofu into baking dish in a single layer. Cover with the marinade and sprinkle with onions and cilantro. Marinate for at least 30 mins (much better if overnight). 4. Preheat oven to 350°F. Cover dish and bake for 20 mins-- without turning the tofu. Remove foil and bake an additional 20-25 mins. Serve with quinoa and use remaining liquid to drizzle over quinoa. Calories: 429, Fiber: 1g Serves 4
Quinoa Salad with Roasted Veggies 1 cup quinoa 2 small zucchinis, chopped 1 medium carrot, chopped 1 small red onion, chopped 2 small yellow squash, chopped 1 tbsp. extra-virgin olive oil Sea salt & pepper to taste 1 fresh lemon, juiced 1. Roast chopped veggies in the oven at 300°F until tender. 2. Prepare quinoa according to package directions. 3. Toss everything together in a large serving dish. Calories: 300, Fiber: 5.6g Serves 3
Quinoa with Kale, Raisins & Chickpeas
2/3 cup dry quinoa, rinsed well 1 1/3 cups vegetable broth 4 cups kale, torn into bite-sized pieces 1 tsp coconut oil 1 clove garlic, minced ¼ tsp chili flakes 1 19 ounce can chickpeas, drained & rinsed Zest of 1 lemon ¼ cup raisins ¼ tsp sea salt ½ cup halved cherry tomatoes Nutritional yeast (optional) Chopped walnuts (optional) 1. Place quinoa and broth in a large pot. Bring to a boil, cover, and reduce to a simmer for 20 mins--until almost all liquid is absorbed. In the last couple minutes, add kale and stir. Cover, let cook for 2 more mins, and set aside. 2. While waiting for quinoa to cook, heat a large pan to medium heat. Heat coconut oil, add garlic and chili flakes. Sauté 2 mins, until golden and fragrant. Add chickpeas and lemon zest and cook until warm, about 2 mins. 3. Add quinoa, kale, raisins, and salt. Stir to mix well. 4. Add cherry tomatoes last and stir over heat for 1 min. 5. Serve with a sprinkle of nutritional yeast and chopped walnuts on top.
Calories: 344, Fiber: 8.3g Serves 4
Ratatouille 5 tomatoes, diced 1 zucchini, sliced 1 eggplant, sliced 1 green bell pepper, diced 1 onion, chopped 2 cloves garlic, chopped 3 tbsp extra virgin olive oil Sea salt & pepper to taste 1 cup of water 1. Heat pan and sauté olive oil, garlic, and onions. 2. Add eggplant, zucchini, and bell pepper. Cook for 8 mins. 3. Add tomatoes, basil, water, salt and pepper. Cook until veggies are soft. Calories: 301, Fiber: 14.2g Serves 2
Raw Pad Thai 1 medium zucchini 1 large carrot 1 green onion, chopped ½ cup purple cabbage, shredded ½ cup cauliflower florets ½ cup mung bean sprouts or radish sprouts (spicy) Sauce 2 tbsp tahini 2 tbsp almond butter 1 tbsp lime or lemon juice 2 tbsp soy sauce, shoyu, or tamari 1 tbsp honey ¼ tsp garlic, minced ½ tsp ginger root, grated
1. Use a mandolin or vegetable peeler to create noodles from carrots and zucchini. Place noodles in large mixing bowl and top with vegetables. 2. Whisk sauce ingredients in a bowl (sauce will be thick but will thin out after mixed with vegetables). 3. Pour sauce over noodles and vegetables and combine gently. *This dish tastes even better the next day once the flavors have had a chance to blend! Calories: 289, Fiber: 8g *Kaia FIT Elk Grove favorite Serves 2
Sassy Sushi 1 package of nori wraps 1 medium zucchini 1 large carrot 1 green onion, chopped 1 avocado ½ cup purple cabbage, shredded ½ cup cauliflower florets ½ cup mung bean sprouts or radish sprouts (spicy) 1 cup quinoa
Sauce 2 tbsp tahini 2 tbsp almond butter 1 tbsp lime or lemon juice 2 tbsp soy sauce, shoyu, or tamari 1 tbsp honey ¼ tsp garlic, minced 1. Place sheets of nori wraps--shiny-side down--on cutting board. 2. Spread a thin layer of rice or quinoa, leaving ½ inch on the top edge. 3. Add thin slices of veggies to the end of the nori wrap. 4. Sprinkle seeds and spices down the middle. 5. Roll wrap from bottom to top and slice with a sharp knife into bite size pieces. Dip in sauce and enjoy! Calories: 99, Fiber: 4g
Sautéed Vegetables Group 1 Cauliflower, celery, carrots, broccoli, cabbage, eggplant, winter squash, asparagus Group 2 Mushrooms, peppers, zucchini, summer squash Group 3 Spinach, chard, kale, scallions, bean sprouts Extra virgin olive oil or cooking spray Sea salt & pepper to taste Optional 1. Chopped nuts, tofu or tempeh, rice noodles, sesame seeds and water chestnuts. 2. Preheat wok; add a little olive oil or cooking spray. 3. Add group 1 and cook until al dente. 4. Add group 2 and cook until everything is al dente. 5. Add group 3 and finish cooking. 6. Season to taste. *Caloric content dependent upon vegetable selection
Spaghetti Squash Marinara One spaghetti squash, halved and seeds scooped out 1 tsp olive oil Sea salt & pepper to taste ¼ cup fresh basil 2 cloves of garlic 1 lemon, juiced 1 jar of organic marinara sauce 1. Preheat oven to 375°F. Slice off stem of squash, flip cut side down, and carefully slice in half, lengthwise. 2. 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 mins. Squash is ready when the strands scrape off with a fork fairly easily. 3. Add marinara to a sauce pan on medium heat. Add garlic and basil to food processor. Add lemon juice, garlic, and basil to marinara. Cook until hot. 4. Scrape out spaghetti squash onto a plate, add marinara, and serve. Calories: 197, Fiber: 7g, Sugar: 11g Serves 2
Spicy Lentils & Wild Rice ¾ cup red lentils ¼ cup brown lentils 1 cup wild rice Salt to taste 1 tbsp chili powder 2 ½ cups of water or vegetable stock 2 tomatoes ¼ cup parsley
1. Allow lentils to soak for one hour or overnight. Cook rice separately and put aside. Drain lentils then cook in water or vegetable stock. Bring lentils to a boil and simmer for about an hour. Add water, if necessary. 2. Combine rice with lentil mixture and stir well. Season with sea salt. Add fresh tomatoes and parsley and serve on a bed of greens. Calories: 350, Fiber: 15.5g Serves 2
Stuffed Tomatoes 2 tomatoes ½ cup fresh spinach, chopped ¼ cup eggplant, chopped ½ cup zucchini, chopped ½ cup onion, chopped 1 clove garlic, chopped 1 tbsp extra-virgin olive oil Sea salt & pepper to taste 1. Chop spinach, eggplant, zucchini, onion, and garlic. 2. Place in bowl and add olive oil, salt, pepper, mix. 3. Cut stem off tomatoes and scoop out pulp (leave skin). Spoon vegetable mixture into tomatoes. 4. Place stuffed tomatoes in an ovenproof pan, add 1/3 cup of water, and cover tightly with foil. Bake in preheated oven 350°F degrees for 20 mins. Calories: 130, Fiber: 4.1g Serves 2
Spanish Style Quinoa 2 tbsp 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 ½ cups water 1 tsp chili powder ¼ tsp garlic powder ¼ tsp ground cumin
1. Heat olive oil in a large saucepan over med-high heat. Stir in quinoa, onion, garlic, and green pepper. Cook and stir 5-10 mins until onion is tender and quinoa is lightly toasted. 2. Stir in tomato sauce and water; season with chili powder, garlic powder, and cumin. 3. Bring to a boil and reduce heat to med-low, cover, and simmer until the quinoa is tender and the liquid is absorbed--about 30 mins. Stir quinoa occasionally as it cooks. Calories: 219, Fiber: 4.2g Serves 4
Spring Greens 4 cups kale 1 cup fresh spinach, chopped 2 cups broccoli, remove stems 1 cup of asparagus, chopped ½ fresh lemon, juiced 1 tbsp Bragg’s or soy sauce 1 tbsp coconut oil 2 cloves chopped garlic 1 onion, diced Sea salt & pepper to taste *Pick your own dressing or toppings 1. Add coconut oil and heat on low. Add broccoli, asparagus, kale, spinach, and all seasonings. 2. Toss until lightly cooked and serve. Calories: 397, Fiber: 15g Serves 1
Spicy Lentil Sloppy Joes 1 cup lentils 4 cups water 2 onions, chopped Cooking spray 1 cup tomatoes, chopped 2 tsp apple cider vinegar 2 tbsp mustard, hot sauce, or cayenne 2 cloves garlic, minced ¼ tsp ground sage ¼ tsp cumin ¼ tsp onion powder ¼ tsp turmeric ¼ cup fresh basil Sea salt & pepper to taste 1 cup tomato sauce 1. 2. 3. 4.
Boil lentils in water, cover until soft. Spray pan and sauté onion and tomatoes for 5 mins. Add remaining ingredients (except for tomato sauce). Stir in lentils and add tomato sauce. Heat on medium for 10 mins, stirring often.
Calories: 169, Fiber: 12.1g Serves 6
Sweet & Spicy Noodles 2 large zucchini or yellow squash 2 tbsp almond butter 2 tbsp Bragg’s, Tamari, or soy sauce ¼ cup basil leaves, minced 2 tsp curry powder 1 tbsp fresh rosemary, minced or 1 tsp dried rosemary Sea salt & pepper to taste Optional: olives, capers, pine nuts, different veggies, herbs, and fresh mushrooms. 1. Combine all ingredients together in a large bowl and serve. Calories: 293, Fiber: 8.2g Serves 1
Steamed Veggies & Marinara Vegetables 1 cup broccoli 1 cup onion 1 cup zucchini ½ 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 ½ cup chickpeas 1 tbsp flax oil or olive oil 1 lemon, juiced Pepper & sea salt to taste 1. Sauté garlic in oil until golden. 2. Add remaining marinara ingredients and simmer for 20 minutes. 3. Steam vegetables. To serve, top vegetables with sauce.
Calories: 321, Fiber: 14.1g Serves 2
Stir Fried Greens & Almonds 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 tbsp extra virgin olive oil 1 lemon, juiced ½ tsp oregano ½ tsp cumin ¼ cup almonds, chopped Salt & pepper to taste 1. Sauté 2 tbsp olive oil, garlic, and onions. 2. Add beans, broccoli, and veggies. Cook for a few more minutes, until veggies are cooked but not too soft. 3. In a small bowl, add 1 tbsp olive oil, lemon, herbs, salt and pepper. Pour over veggies and add almonds. Calories: 293, Fiber: 8.2g Serves 3
Stuffed Spaghetti Squash 1 spaghetti squash 1 cup cooked chickpeas ½ red onion, diced 6 oz extra-firm silken tofu, drained and cut into ½-inch pieces ½ cup oil-packed, sun-dried tomatoes, drained and thinly sliced 1 tbsp jalapeño chili, finely chopped (more to taste) ½ cup light coconut milk 1 ½ tsp curry powder 1 clove garlic, minced 2 tbsp basil, thinly sliced (optional)
1. 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. 2. Transfer strands to large bowl and stir in chickpeas, onion, tofu, sun-dried tomatoes, and jalapeño. 3. Whisk together coconut milk, curry powder, and garlic in bowl; stir into squash mixture and toss to combine. Season with salt and pepper. 4. Fill squash shells with mixture and return to baking sheet, cut side up. Bake 20 minutes or until heated through. Calories: 353, Fiber: 6g *Kaia FIT Elk Grove Favorite Serves 4
Sweet Potato Casserole
w/a Crunchy Nut Crumble Sweet Potato Mash 4.5-5 pounds sweet potatoes 1 ½ tbsp vegan butter 1 ½ tbsp virgin coconut oil ½ tbsp pure maple syrup to taste 1 tsp pure vanilla extract ¾ tsp cinnamon 1/8 tsp ground nutmeg 1/8 tsp fine grain salt to taste Crunchy, Nut Crumble 1 cup rolled oats 1 1/3 cups pecan halves, chopped 1/3 cup almond meal or almond flour 1 tsp cinnamon 1/8 tsp fine grain sea salt 2 tbsp virgin coconut oil, melted 2 tbsp vegan butter, melted 2 ½ tbsp pure maple syrup 1. 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 mins until potatoes are fork tender. Drain. 2. Preheat oven to 375°F. Lightly grease a 2.5 quart (10 cup) casserole dish and set aside. 3. Prepare crumble topping: Pulse oats in a food processor until coarsely chopped. In a medium bowl, stir together chopped pecans, oats, almond meal/flour, cinnamon, and salt. Pour on melted coconut oil, melted butter, and maple syrup. Stir until combined. 4. Once cooked and drained, place sweet potatoes into a large bowl. Mash potatoes with butter and coconut oil until smooth. 5. Stir in maple syrup, vanilla, cinnamon, nutmeg, and salt. Spoon into casserole dish and smooth out. 6. Sprinkle crumble topping all over the sweet potato mixture, evenly. Bake, uncovered, at 375°F for 16-23 mins, until the dish is hot throughout. Plate and serve immediately with a pat of vegan butter or coconut oil. Calories: 320, Fiber: 6g Serves 12
Sweet Potato & Black Bean Enchiladas
Sauce Ingredients 1 15 ounce can tomato sauce 1 3/4 cups low-sodium vegetable broth 1 tsp chili powder 1 tsp garlic powder 1 tsp dried oregano ½ tsp chipotle chile powder Filling Ingredients 1 tbsp 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 tsp cumin 1 15 ounce can black beans, rinsed and drained ¼ cup feta cheese Enchiladas 16 6-inch corn or 8 10-inch whole wheat tortillas ½ cup feta cheese Garnishes 2 limes, cut into wedges ½ cup non-dairy sour cream Cilantro 1. Sauce: Bring all sauce ingredients to a simmer in saucepan over medium heat. Whisk to combine then remove from heat. Season with salt and pepper. 2. Filling: Heat oil in separate saucepan over med-heat. Add onion and sauté 3-5 mins or until soft. Add sweet potatoes, tomatoes, salsa, garlic, cumin, and 1/2 cup water; bring to a boil. Reduce heat to med-low and simmer 30-40 mins, until sweet potatoes are soft. Mash mixture until combined. Add black beans and cook 5 mins. Add 1/4 cup feta cheese to the mixture. 3. Assemble Enchiladas: Preheat oven to 350°F degrees. Brush 13” x 9” baking dish with oil. Spread 1/2 cup of sauce in bottom of dish. Spoon in filling, roll tortillas, and pack close together--seam-side down in baking dish. Top with remaining sauce and feta cheese. 4. Bake 15 mins then broil enchiladas until cheese is browned and bubbly. Let rest 10 mins before serving. Garnish with lime, sour cream, and cilantro. Calories: 270 *Using wheat tortillas Serves 8-16
Thai Noodles Noodles 1 package firm tofu 1 cup water ¼ cup Tamari or soy sauce 1 8 ounce rice noodles Sauce 3 cloves garlic, minced 1 tbsp fresh ginger ¼ cup water ¼ cup soy-nut butter or organic peanut butter 3 tbsp Tamari or soy sauce 3 tbsp vinegar 1 tbsp sesame oil Garnish ¼ cup chopped peanuts ¼ cup cilantro leaves 1 lime
1. Cut tofu into 1⁄4-inch slices. 2. Marinate tofu in 1 cup water and 1/4 cup soy sauce for 10 mins. 3. Transfer to baking sheet and bake 25 mins at 400°F degrees, turning once. 4. Tear cooled tofu into bite size pieces. Add garlic, ginger, water, soy-nut butter, soy sauce, vinegar, and oil to food processor and blend. 5. Cook noodles. Transfer noodles to serving bowl, top with sauce and tofu. Garnish with cilantro, peanuts, and lime juice. Calories: 408, Fiber: 5g Serves 3
Thai Coconut & Peanut Curry 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 tbsp Tamari or soy sauce 1 tsp dry ginger Pinch pure Stevia or Truvia 2 tbsp brown sugar or coconut sugar 2-3 tbsp red curry paste ¼ cup peanut butter (can omit for peanut-free curry) ¼ tsp salt 4 cups broccoli florets 4 carrots, sliced 3 small zucchini, chopped 1 cup pineapple, chopped 15-20 fresh basil leaves, torn Garnishes: cilantro, chopped peanuts, Sriracha
1. In a large pot, sauté the first three ingredients in oil or oil spray, stirring every so often--about 8 mins or until the onion begins to look translucent. 2. Meanwhile, make the sauce by combining the next eight ingredients in a large bowl and stirring to fully incorporate the curry paste and peanut butter. 3. Add all remaining ingredients—including the sauce—to the pot. Bring to a boil. Boil on medium, uncovered, 8-11 mins (depending on your texture preference for veggies), stirring occasionally. Add garnishes if desired.
Calories: 200, Fiber: 5.3g Serves 6
Toasted Quinoa with Kale 1 cup quinoa 2 tbsp extra virgin olive oil (total) 1 3/4 cup water 2 garlic cloves, minced 4 cups kale, chopped 2 tomatoes, diced 1 tbsp fresh lemon juice 1/3 cups toasted pine nuts (balance level) ½ tsp sea salt
1. Dry-toast 1 cup quinoa in a pan, stirring until golden (about 6 mins). Add sea salt, 1 tbsp olive oil and 1 3/4 cups boiling water. 2. Reduce heat to low, cover, and simmer 20 mins. Let stand 5 mins. 3. In a separate saucepan, over med-high heat, sauté 1 tbsp olive oil and garlic for 30 seconds. 4. Add 4 cups chopped kale, sauté until deep green and tender (3-4 min). Stir in quinoa, lemon juice, salt and pepper to taste. Calories: 376, Fiber: 6.5g Serves 3
Tofu Chow Mein 2 2 1 1 2 2 1 1 1 1 2
cups cabbage, chopped cups onions, sliced tsp sesame or almond oil 16 ounce package firm tofu, diced cups peas cups mushrooms, sliced tbsp arrowroot powder tbsp Bragg’s or low-salt soy sauce tsp Asian 5-Spice seasoning powder can water chestnuts cups mung bean sprouts
1. Sauté the cabbage and onions in sesame or almond oil. Cook on medium heat 5 mins. Add tofu, peas, and mushrooms. 2. In a bowl, mix the arrowroot powder and the Bragg’s or soy sauce with 3 tbsp of liquid from the cooking mushrooms. Add this mixture, seasonings, water chestnuts, and bean sprouts to the sauté mixture and stir. Cook 3 more mins. Calories: 312, Fiber: 16.3g Serves 2
Tomato, Basil & Hummus Sandwich Several slices of tomatoes Fresh basil leaves 1 tbsp hummus Sea salt & freshly ground pepper to taste
1. Spread hummus on your choice of bread. Add tomatoes, basil, and pepper. Tasty and simple!
Calories: 168, Fiber: 5.7g Serves 1
Vegan Saag 1 10 ounce package frozen spinach, thawed 1 medium onion 2 tsp curry powder 2 tbsp garlic, minced ½ tsp salt (or more if desired) ¼ tsp dry ginger (or 1 tsp fresh) ½ tbsp olive oil ¼ cup coconut yogurt
1. Add onion and oil to a hot pan and sauté for 3 mins, until golden. Stir in the garlic, curry, and ginger, and sauté for another minute. Add spinach and 2 tbsp water. Cook another minute, until most of the water is absorbed. 2. Remove from heat and stir in yogurt, 1/4 cup water, or milk of choice. For more flavor, add a pinch of coriander and turmeric.
Calories: 136, Fiber: 5.9g Serves 2
Thai Sweet Potato Veggie Burgers Burgers 1 large sweet potato ½ cup cilantro, finely chopped ¼ cup fresh basil leaves, finely chopped 3 large garlic cloves, minced 2 tsp finely grated ginger ½ cup roasted and salted peanuts, finely chopped ¾ cup gluten-free rolled oats, processed into a coarse flour 1 (15-ounce) can chickpeas, drained and rinsed 2 tbsp ground flax + 3 tbsp. water, mixed in bowl ½ tbsp sesame seed oil 1 tbsp low-sodium tamari (or coconut aminos for soy-free option) 1 tsp fresh lime juice 1 tsp ground coriander 1 tsp fine grain sea salt & freshly ground black pepper to taste Peanut Sauce 1 garlic clove 6 tbsp smooth peanut butter (or almond or sunflower seed butter) 2.5 tbsp fresh lime juice 2 tbsp low-sodium tamari (or coconut aminos) 1-2 tbsp water, as needed ½ tbsp pure maple syrup (or other sweetener) 1 tsp ginger, freshly grated 1/8 tsp cayenne pepper
1. Preheat oven to 350°F and line large baking sheet with parchment paper. Peel and grate 1 ½ cups sweet potato. In large bowl, combine grated sweet potato, cilantro, basil, garlic, ginger, and chopped peanuts. Finely chop oats in food processor (into a coarse flour) and stir into other ingredients. 2. In food processor, chop drained chickpeas until a coarse paste and stir into other ingredients. 3. 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. 4. Shape mixture into 6-8 patties and place on baking sheet. Bake 20 mins, flip then bake another 15-17 mins. 5. Prepare peanut sauce by adding all sauce ingredients into food processor and processing until smooth. Calories: 337, Fiber: 7g, Sugar: 7g Serves 6-8
Veggie Stir-Fry ½ cup firm tofu, diced 3 bell peppers (red, yellow, green), sliced 1 onion, sliced 1 garlic clove, minced 2 carrots, sliced 2 cups bok choy, chopped 1 cup mushrooms, chopped 5-8 basil leaves, chopped 2 tbsp fresh ginger, peeled and minced 1-2 tbsp Bragg’s 1-2 tbsp Asian 5 Spice seasoning powder 1. Directions: Heat cooking spray or sesame oil in pan. Add tofu, veggies, and seasoning. Sauté until vegetables are softened. Calories: 248, Fiber: 8.5g Serves 1
Veggie Fajitas 1 3 1 1 1 1
6 ounce package vegan chicken strips bell peppers (red, yellow, green) cup onion garlic clove, minced cup mushrooms, chopped cup spinach, chopped
1. Sauté all vegetables and vegan chicken strips. Spoon mixture onto tortilla or lettuce, add fresh salsa.
Calories: 239, Fiber: 9.4g Serves 2
Vegetable Pot Pies Crust Follow directions for ‘crust’ on back of Bob’s Organic Spelt Flour Filling 2 tbsp 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 tbsp 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 tsp poultry seasoning 2 tbsp creamy cashew butter
Optional: 6 asparagus spears cut into 1-inch pieces; 1/2 cup fresh or thawed frozen peas; 1/2 cup fresh or thawed frozen corn kernels 1. Heat oil in large pot over med-heat. Add leek, celery, carrots, and mushrooms. Sauté 5-7 mins or until tender. Stir in flour and garlic and cook 1 min. Add potatoes, broth, and poultry seasoning. Cover and bring to a boil. Reduce heat to med-low and simmer 10 mins. Stir in cashew butter and cook1 min more. Remove from heat, stirring in asparagus, peas, and corn. 2. 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 30-40 mins or until tops are golden brown. Let stand 5 mins before serving. Calories: 244, Fiber: 4g Serves 8
Wild Rice & Alkalizing Greens 1 cup wild rice 1 cup bok choy, chopped 1 cup broccoli, chopped 2 carrots, chopped 1 cup 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 & pepper to taste
1. Steam the chopped bok choy, broccoli, carrots, and bean sprouts in the veggie broth, cooking just enough to leave them crunchy. 2. Finely chop the chili, cilantro, and lime for dressing. Place rice on a plate, top with veggies and dressing. Calories: 291, Fiber: 11.4g Serves 2
Layered Taco Jar Salsa Lentils Diced Tomatoes Romaine Spinach Cilantro Green Onions Optional: Daiya cheese, tempeh, and Tapatio Calories: 387, Fiber: 1g
Sides & Sweets
Sides & Sweets
Black Beans 2 cups dry black beans (soak overnight) 4 cups water 1 tsp sea salt 1. Soak the black beans overnight. Remove beans from the soaking water and discard the water. Add the beans to a large pot filled with water. Cook beans on med-high until they are soft. Add more water if the beans are not yet soft and the water is disappearing. 2. Cooking times can vary depending upon the freshness of beans: some take 2-4 hours to become tender. Calories: 240, Fiber: 30g Serves 4
Cauliflower Rice 1 head cauliflower Sea salt to taste Black pepper to taste 2 tbsp coconut oil ½ tsp garlic powder ½ tsp ginger 1 lime, juiced 1. Process the cauliflower: place into a food processor until it has a grainy, rice-like consistency. Season with sea salt and freshly ground black pepper. 2. Sauté the cauliflower rice: heat large sauté pan over med-high heat, adding coconut oil or olive oil once hot. Add the cauliflower and sauté. Top with lime juice and toss. Serve immediately. Calories: 101, Fiber: 4g Serves 4
Sides & Sweets
Crispy Smashed Potatoes
w/Avocado Garlic Aioli The Potatoes 2lbs Yukon gold potatoes (or try red or new potatoes) 2-2.5 tbsp extra virgin olive oil (or oil of choice) Fine grain sea salt & 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 tbsp fresh lemon juice ¼ cup soy-free Vegenaise (or vegan mayo of your choice) Fine grain sea salt & freshly ground black pepper, to taste 1. Add unpeeled potatoes into a large pot and cover with water. Cook on high heat. When the water starts to boil, reduce heat slightly and simmer uncovered for 20-25 minutes, until tender. 2. Meanwhile, prepare the avocado aioli. Add garlic into food processor and process until minced. 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 for10 minutes. 3. Preheat oven to 450°F. 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. Drizzle each potato with about 1 tsp of oil and sprinkle on a generous amount of salt and pepper. 4. Finally, sprinkle on garlic powder. Roast potatoes in the oven for 2530 minutes until crispy, golden, and browned on the bottom. Remove from oven and sprinkle with chopped, fresh parsley, more sea salt, and pepper. Serve immediately with avocado aioli. Calories: 197, Fiber: 3g Serves 8
Mashed Sweet Potatoes 6 sweet potatoes 2 cups coconut milk 2 tbsp olive oil 1 tbsp curry powder ½ tsp sea salt Pinch of pepper 1. Peel and chop sweet potatoes. Place in saucepan, cover with water, and boil for about 20 mins. 119 2. Drain, mash, and add all ingredients.
Calories: 333, Fiber: 6.6g Serves 6
Sides & Sweets
Parsnip Fries 3 medium parsnips, peeled and cut into thin fry-like strips 3 tbsp nut butter (I used 2 tbsp chunky peanut butter + 1 tbsp almond butter)* 1 Tbsp extra virgin olive oil ¼ tsp kosher salt, or to taste 1. Preheat oven to 400°F and line a baking sheet with parchment paper for easy clean-up. Peel and cut parsnips into fry-like strips. In a medium size bowl, mix together the nut butters, olive oil, and salt. Take parsnips and toss in bowl with your hands until fully coated. Line up on baking pan and cook at 400°F for 30-50 minutes until crisp. Calories: 293, Fiber: 8g, Sugar: 8g S Serves 2
Pinto Beans 2 cups dry pinto beans 1. 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 hrs until soft. Drain excess water. Add oregano, sea salt, and pepper. Refrigerate for up to one week. Calories: 121, Fiber: 6.7g Serves 6
Sides & Sweets
Roasted Tomatoes Stuffed w/Pine Nut Spinach Pate & Young Dill 1 ½ cups pine nuts 2 cloves garlic 2 tbsp lemon juice 1/3 cup water 1 tsp nutmeg ½ tsp sea salt 2 tbsp olive oil 1 ½ cups red bell pepper, diced 1 cup sun-dried black olives, pitted and minced 2 tbsp fresh basil, minced 3 tbsp fresh dill, minced 1 ½ tbsp fresh oregano, minced 1 ½ cups baby spinach, shredded 8-10 tomatoes, roasted and with pulp scooped out to make cups 1. In a food processor, process the pine nuts, garlic, lemon juice, water, nutmeg, salt and olive oil until smooth. 2. Remove to a mixing bowl and mix with remaining ingredients, except tomatoes. 3. Stuff tomatoes with mixture. Calories: 357, Fiber: 5g, Sugar: 8g Serves 4
Roasted Cauliflower 1 large cauliflower 15 cherry tomatoes 1 tbsp coconut oil 4 tbsp cilantro pesto
1. Preheat oven to 350°F. Slice cauliflower into 1 inch thick pieces. Heat coconut oil in pan on med-heat. Add ½ of the cauliflower to pan and cook for 3-5 mins or until golden. 2. Place on a baking sheet. Cook remaining cauliflower. Bake all cauliflower and cherry tomatoes for about 15 mins. Serve with cilantro pesto. Calories: 166, Fiber: 6g, Sugar: 7g Serves 4
Sides & Sweets
Roasted Beets 6 raw beets 1. Preheat oven to 425Â° F. Wrap beets in foil and roast for 40-60 mins or until you can pierce them with a fork. Allow beets to cool, peel off skin, slice and enjoy. Calories: 53, Fiber: 3.5g, Sugar: 8.25g Serves 4
Yogurt Covered Blueberries 1 cup frozen blueberries Â˝ cup unsweetened almond milk 1 tbsp shredded coconut 1 tbsp hemp seeds (optional) 1. Pour a small amount of almond milk over blueberries, add coconut and hemp seeds...Enjoy! Calories: 181, Fiber: 6g, Sugar: 14.1g Serves 1
Sides & Sweets
w/Garlic & Sundried Tomatoes 4 sundried tomatoes ½ large lemon, juiced 1 bunch of broccoli, chopped into florets ½ garlic bulb, minced 1 tbsp coconut oil 1 tsp basil 1 tsp oregano Sea salt & pepper to taste 1. Marinate sundried tomatoes: Chop them and place into a small bowl. Juice ½ large lemon and add to the sundried tomatoes. Marinate for 510 mins. 2. Add 1 tbsp oil to pan heat on low. Add minced garlic, cooking for 2-3 mins. Add broccoli florets and toss until coated. Add sundried tomato mixture, basil, oregano, salt, and pepper. Toss. Cover pan and allow to steam for 2-3 mins. Serve immediately. Calories: 96, Fiber: 4g Serves 4
Steamed Bok Choy Appetizer 4-6 heads Bok Choy 1. Lightly steam 4-6 heads of Bok Choy (careful not to overcook) 2. Place on a plate, sprinkle 1 tbsp of cold-pressed oil over Bok Choy. 3. Add sea salt, pepper, cayenne, and nutritional yeast to taste. Enjoy! Calories: 195, Fiber: 0g Serves 1
Sides & Sweets
Banana Cream Chia Pudding ¾ cup banana ¼ cup canned light coconut milk 2 ½ tbsp Chia seeds (milled Chia seed for smoother pudding) 1 tbsp water 1 tbsp coconut syrup, maple or Stevia ½ tsp vanilla extract Optional: Sprinkle with unsweetened, shredded coconut 1. Place banana, coconut milk, water, maple syrup, vanilla, and sea salt into a blender. Blend on high until completely blended, then pour into a mason jar or bowl. 2. Add the Chia seeds and stir completely. Refrigerate at least 45-60 mins or overnight. Sprinkle coconut and serve. Calories: 232, Fiber: 14.2g, Sugar: 32.2g Serves 1
Craisin Dessert Balls 1 cup Craisins 2-3 tbsp. coconut syrup, maple, agave or 1 tsp Stevia or Truvia 1 cup walnuts, chopped 1 cup almonds, chopped 1 tbsp. coconut oil 1 tbsp. unsweetened, shredded coconut 1. Combine all ingredients in food processor and blend. Chill ‘dough’ in refrigerator for 10-15 mins (this will help ‘dough’ stay together when you are making them). 2. Remove ‘dough’ from refrigerator and form balls (a melon baller works well to make uniformly sized balls). 3. Store in refrigerator or freezer.
Calories: 121, Fiber: 1.9g, Sugar: 5.4g Serves 16
Sides & Sweets
German Chocolate Energy Balls 2 tbsp Chia seeds 1/4 cup + 2 tbsp filtered water 10 medjool dates, pitted 1 tbsp raw coconut oil Pinch of sea salt 1/2 cup raw cacao powder 1 1/2 cups raw walnuts, soaked & dried, finely chopped 1 1/3 cups unsweetened, shredded coconut 1. 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. 2. Add the sea salt and cacao powder, processing until smooth and well combined. 3. Add the walnuts and process until evenly distributed. 4. Remove from processor and stir in coconut. Form the mixture into 16 balls and enjoy! Store in refrigerator or freezer. Calories: 204, Fiber: 4.4g, Sugar: 10.8g Serves 16
Chips, Dips & Dressings
Chip, Dips & Dressings
Baked Cauliflower Cuts 1 head of cauliflower 1 tbsp coconut oil Sea salt & pepper
1. Preheat oven to 425°F degrees. 2. Cut cauliflower like a loaf of bread: ½ inch thick slices. 3. Oil pan, arrange cauliflower, and brush with melted coconut oil. Season to taste (optional cayenne or hot sauce). Bake for 45 mins. Calories: 170, Fiber: 5g Serves 1
Buffalo Kale Chips 1 large bunch kale, remove stems and ribs Cooking spray 1 to 3 tbsp hot sauce Sea salt, pepper & chili powder 1. Preheat oven to 350° F degrees 2. Make sure kale is dry. Spread kale on baking sheet and lightly spray kale with cooking spray. 3. Sprinkle kale with hot sauce and toss lightly. 4. Add salt, pepper and chili powder. Toss. Bake 15-17 min, depending on desired crispiness.
Calories: 116, Fiber: 4g Serves 1
Chip, Dips & Dressings
Cilantro Pesto 2 cups cilantro, tightly packed 2 tbsp pumpkin seeds 3 tbsp pine nuts 2 tbsp lemon juice ½ cup olive oil 2 garlic cloves, peeled 1 tsp miso paste or Tamari
1. Wash cilantro. Combine with olive oil and blend. 2. Slowly combine the rest of the ingredients and blend until creamy. Calories: 298, Fiber: 3g, Sugar: 0g Serves 4
Creamy Avocado 1 avocado 1 cup water ¼ cup cilantro ¼ tsp sea salt & pepper 2 dates or 1 packet of Stevia 1 small piece of ginger Cayenne to taste 1. Blend all ingredients on high and adjust seasoning to taste. Calories: 330, Fiber: 16g Serves 1
Chip, Dips & Dressings
Creamy Vegan Ranch Dressing 5 ounces silken tofu, drained/squeezed dry 1/ 3 cups apple cider vinegar ¾ tsp celery seed ¾ tsp coriander ½ tsp garlic powder ½ tsp onion powder ½ tsp fine, black pepper ¼ tsp cayenne 2 tbsp maple syrup - grade b ¾ tsp sea salt, to taste 2-3 tbsp grapeseed oil
1. Make sure tofu is well chilled. Blend and season with salt and pepper to taste. Calories: 428, Fiber: 0g Serves 1
Easy “Cheesy” Chipotle Kale Chips 1 large bunch kale, remove stems and ribs 2 tbsp chipotle hot sauce 2 tbsp lime juice 1 tsp sea salt 1/3 cup nutritional yeast flakes 1 tsp paprika 1. Preheat oven to 200°F. Cover two large baking sheets with parchment paper. Rip the kale into bite sized pieces, tossing gently with the chipotle sauce and lime juice until coated. 2. 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 paprika (smoked paprika is great!) for a dash of color. 3. Bake on the middle rack for 1 ½ hours and turn leaves over. Bake an additional 1-2 hours, or until crisp. Let cool completely. Calories: 266, Fiber: 10g Serves 1
Chip, Dips & Dressings
Ginger-Miso Dressing 1 large carrot, peeled and roughly chopped 1 large shallot, peeled and roughly chopped 2 tbsp ginger, roughly chopped 1 tbsp white miso 2 tbsp rice wine vinegar ¼ cup sesame oil 2 tbsp water
1. Add to blender and mix well. Calories: 567, Fiber: 3.8g Serves 1
Hummus 1 1 2 4 1 1
½ cups chickpeas tsp sea salt lemons, juiced cloves garlic, chopped cup filtered water pinch paprika
1. Blend until creamy. Refrigerate and serve. A great immune booster! Calories: 444, Fiber: 16.1g Serves 1
Roasted Chickpeas 2 15 ounce cans garbanzo beans 1 tbsp coconut oil 1 tbsp organic, no-salt seasoning 1. Drain garbanzo beans. Heat oven to 350°F. Line baking sheet with aluminum foil and spray with cooking spray. 2. Toss garbanzo beans in coconut oil and seasoning. Bake for 45-60 mins, tossing every 15 mins.
Calories: 691, Fiber: 21.1g Serves 1
Chip, Dips & Dressings
Mexican Bean Dip 1 cup pinto beans 1 garlic clove, minced ½ cup onion, minced ¾ tsp salt Black pepper to taste Crushed red hot pepper to taste ¼ tsp ground cumin ¼ tsp dry mustard ¼ tsp dried basil
1. Mash pinto beans and add all remaining ingredients. 2. Cover and chill. Calories: 278, Fiber: 16.5g Serves 1
Mushroom Skewers ½ tbsp harissa pepper paste 1 tbsp olive oil 2 tbsp balsamic vinegar 1 tsp dried oregano 1 8 ounce pkg baby portobello mushrooms, halved lengthwise 1. 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 mins. 2. Preheat the oven to 350° F or preheat the grill. Thread the mushrooms onto soaked bamboo skewers. 3. Roast in the oven for 10-12 mins or grill 5 mins per side.
Calories: 188, Fiber: 10.5g Serves 1
Chip, Dips & Dressings
Raw Ranch Dressing ¾ cup cashews, soaked for at least 2 hours ½ cup water 2 tbsp lemon juice ¼ cup apple cider vinegar ½ tsp sea salt ½ tsp dried thyme ½ tsp dried oregano 1 clove garlic ½ tsp onion powder 3 tbsp fresh dill 3 tbsp olive oil
1. Blend all ingredients in a high-speed blender--or blend all the ingredients, except for the oil, in a food processor. Drizzle in oil until mixture is creamy and emulsified. Calories: 220, Fiber: 1g, Sugar: 2g Serves 4
Sassy & Simple Salsa 4 tomatoes, chopped ½ onion, diced 1 tbsp cilantro, minced 2 tbsp lime juice 1 tsp jalapeno, seeded and minced ½ tsp garlic, minced ½ tsp sea salt ¼ tsp pepper ¼ tsp chili powder Pinch of cayenne pepper 1. Mix together and serve. Sassy and simple! Calories: 120, Fiber: 7g Serves 1
Chip, Dips & Dressings
Sesame Dressing ¼ cup sesame oil ¼ cup toasted sesame seeds 2 tbsp apple cider vinegar 1 tbsp brown rice vinegar 1 tbsp fresh lime juice 1 tbsp ginger, minced 1 tbsp cilantro, chopped Sea salt & pepper to taste 1. Blend all ingredients together. Calories: 687, Fiber: 4.2g Serves 1
Strawberry, Lemon & Basil Dressing 1 cup fresh strawberries ¼ cup (packed down) fresh basil 3 tbsp fresh lemon juice 1 tbsp extra virgin olive oil 1-2 tsp pure maple syrup to taste Fine grain sea salt & black pepper to taste 1. In a food processor or blender, blend strawberries, basil, lemon juice, and oil until smooth. 2. Add salt, pepper, and maple syrup to taste and blend again. Calories: 268, Fiber: 3g Serves 1
Chip, Dips & Dressings
Spinach Hummus 1 clove garlic, minced 3 cups spinach Â˝ lemon, juiced 2 tbsp raw tahini 1 cup garbanzo beans Salt & pepper to taste
1. Place garlic, garbanzo beans, and spinach in food processor, blending until finely minced. Add lemon juice and tahini. Process until creamy. Calories: 326, Fiber: 12.5g Serves 1
Tahini Dressing 1 cup tahini Â˝ cup lemon juice 1 clove garlic Use a small amount of water to thin out and create desired consistency Sea salt & pepper to taste 1. Blend all ingredients and add to your delicious, green salad. Calories: 91, Fiber: 1g, Sugar: 1g Serves 4
Chip, Dips & Dressings
Mini Jar Dressings
Blended avocado 1 lemon 4 tbsp cold-pressed oil 1 orange, juiced 1 garlic 4 tbsp apple cider vinegar 4 leaves of any fresh herbs (basil, cilantro, parsley, etc.) Sea salt & pepper to taste Calories: 156, Fiber: 15g
Vinegar & Lemon Dressing 1 tbsp extra virgin oil olive 1 tbsp balsamic vinegar 1 tbsp fresh lemon Â˝ tbsp water Sea salt & pepper to taste 1. Whisk all ingredients. Season with salt and pepper to taste. 2. Garnish with a handful of thinly-sliced, fresh basil and mint leaves. Calories: 119, Fiber: 0g Serves 1
Endurance Fuels & Water Infusions
Endurance Fuels & Water Infusions
Kaia Climb Endurance Drink 1 yerba mate and green tea bag 2 cups water 2 dates 1 tbsp hemp protein 1 tbsp ground Chia seed ½ lemon, juiced ½ lime, juiced ½ tsp lemon zest
1. Prepare tea (steep for 10 mins), refrigerate until cooled or pour over ice. Pour chilled tea and remaining ingredients into blender and add as much purified water as desired to taste. Calories: 200, Fiber: 8g, Sugar: 33.2 Serves 1
Kaia Gel 2 dates ¼ sweet potato, steamed ½ cup raw coconut nectar (or your favorite low glycemic sweetener) 1 tbsp lemon zest Sea salt to taste 1. Blend all ingredients. Store in snack size Ziploc bag (bite off corner when ready to eat) or store in gel flask. Calories: 110, Fiber: 1.1g, Sugar: 24.1 Serves 6
Endurance Fuels & Water Infusions
Kaia Power Bar Balls
½ cup Craisins and/or raisins 2 dates 2 tbsp cacao powder or carob powder ¼ cup plant-based protein powder ¼ cup Chia seeds 10 frozen strawberries 1 tbsp Maca powder 1 tbsp hemp seeds 4 tbsp coconut nectar (or your favorite low-glycemic sweetener) ¼ cup sunflower seeds ½ tsp lemon zest ½ lemon, juiced Sea salt to taste Unsweetened, shredded coconut Organic sugar 1. Add all ingredients to food processor and blend. 2. Shape into balls and roll in shredded coconut and sugar. Calories: 200, Fiber: 3.4g, Sugar: 18.4 Serves 8
Protein Power Balls ½ cup plant-based protein powder 1 tsp cinnamon 3 tbsp unsweetened cacao powder 2 tbsp coconut nectar or other sweetener ¼ cup tahini 2 tbsp extra virgin coconut oil 1. Combine all dry ingredients in a small bowl. 2. Add wet ingredients and mix thoroughly. Use a large spoon to scoop batter and roll into balls. Refrigerate and serve Calories: 64, Fiber: 1g, Sugar: 3 Serves 8-10
Endurance Fuels & Water Infusions
Kaia Climb Endurance Drink 1 yerba mate and green tea bag 2 cups water 2 dates 1 tbsp hemp protein 1 tbsp ground Chia seed ½ lemon, juiced ½ lime, juiced ½ tsp lemon zest
1. Prepare tea (steep for 10 minutes), refrigerate until cooled or pour over ice. 2. Pour chilled tea and remaining ingredients into blender and add as much water as desired to taste. Calories: 200, Fiber: 8g, Sugar: 33.2 Serves 1
Kaia Gel 2 dates ¼ sweet potato, steamed ½ cup raw coconut nectar (or your favorite low-glycemic sweetener) 1 tbsp lemon zest Sea salt to taste 1. Blend all ingredients. 2. Store in snack-size Ziploc bag (bite off corner when ready to eat!) or store in gel flask. Calories: 110, Fiber: 1.1g, Sugar: 24.1 Serves 6
Endurance Fuels & Water Infusions
The Classic: Lemon/Cucumber Mix in a pitcher 10 cups water 1 cucumber and 1 lemon, both thinly sliced Âź cup fresh basil, finely chopped 1/3 fresh mint leaves, finely chopped Leave in refrigerator overnight before serving.
The Granite: Strawberry/Lime or Raspberry/Lime Mix in a pitcher 10 cups water 6 strawberries or raspberries 1 lime, thinly sliced 12 fresh mint leaves, finely chopped Leave in refrigerator overnight before serving.
Endurance Fuels & Water Infusions
The Digestive: Fennel/Citrus
First Infuse 1-3 grams dried and crushed fennel in 150 ml of boiling water for 510 mins. Allow to cool. Mix in a pitcher 10 cups water Lemon, juiced (put the leftover lemon in the mix) Small orange, thinly sliced 12 fresh mint leaves, chopped Prepared fennel seeds Leave in refrigerator overnight before serving.
The Anti-OX: Blackberry/Sage Mix in a pitcher 10 cups water 1 cup blackberries, slightly crushed 3-4 sage leaves Leave in refrigerator overnight before serving.
Endurance Fuels & Water Infusions
WATER-melon: Watermelon/Rosemary Mix in a pitcher 10 cups water 1 cup watermelon, cubed 2 rosemary stems Leave in refrigerator overnight before serving.
The Exotic: Pineapple/Mint Mix in a pitcher 10 cups water 1 cup pineapple, cubed 12 fresh mint leaves, finely chopped Leave in refrigerator overnight before serving.
Endurance Fuels & Water Infusions
The Traditional: Apple/Cinnamon Mix in a pitcher 10 cups water 1 cup of apple, cubed 2 cinnamon sticks 2 tsp of ground cinnamon Leave in refrigerator overnight before serving.
The Zingibir: Ginger Tea In advance Heat 1 tsp ginger in two cups of tea; cool Mix in a pitcher 10 cups water with the two cups ginger tea 4-5 pieces fresh ginger, cubed Leave in refrigerator overnight before serving.
Endurance Fuels & Water Infusions
The Fountain of Youth: Goji Berry
Place ¼ cup goji berries in 4 cups filtered water. Let soak for 1 hour and enjoy!
Refreshing Cool-Cumber Mix in a pitcher 4 cups water ½ cucumber, peeled ½ lemon, juiced 4 fresh mint leaves Leave in refrigerator overnight before serving.
Endurance Fuels & Water Infusions
Raspberry Breeze Mix in a pitcher 4 cups water Â˝ cup raspberries 1 lime, juiced 4 mint leaves Leave in refrigerator overnight before serving.
Flat Tummy To Go Mix in a pitcher 6 cups water 1 cucumber 1 lemon, sliced sprinkle cayenne 1 tbsp grated ginger 1/3 cup mint leaves Drink all day
Quick Snacks PUMPKIN SEED MIX 1 cup coconut flakes, unsweetened ½ cup pumpkin seeds ½ cup sunflower seeds 1 tbsp coconut oil Add curry powder, salt & pepper to taste Bake on tray at 300° F for 7-8 mins
Calories: 232, Fiber: 6g, Sugar: 1g ANTS ON A LOG celery sticks with 1 tbsp of almond butter and 10 raisins OTHER SNACK IDEAS • • • • • • • •
½ grapefruit 1 tbsp shredded coconut & sprinkle Stevia 1 green apple with 1 tbsp tahini 2 protein balls (See Recipe: p138 Kaia Power Bar Balls!) ½ cup berries with 1 tbsp pumpkin seed 1 cutie or orange with 1 tbsp pumpkin seeds (high in iron) ½ grapefruit with 1 tbsp pumpkin seeds ½ cup pineapple with 1/8 cup sunflower seeds ¼ avocado with a sliced tomato, sea salt & pepper
Disclaimer & 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 FIT encourages you to show your support by sharing your testimonial with us, sharing our website with your friends and family, signing up for our free newsletter, and supporting our continued work by considering our other innovative programs and products. Copyright ÂŠ 2016 by Kaia FIT Inc. All rights reserved. Published by: Kaia FIT www.kaiafit.com