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Kaia Recipes Ideas:

Smoothie & Juice Recipes ….

Almond Delight

Ingredients: 2 c. almond milk, 1 banana, 1 head of romaine, ½ cup raw coconut, & 6 almonds or 1 tbsp.

almond butter.

Directions: Blend all ingredients until smooth.

Awesome Almond “Milk” Shake

Ingredients: 2/3 cup Almond Milk, 1 small banana, 2 tbs. almond butter (I loooove the creamy raw

almond butter from Trader Joe’s), 1tbsp Running Food or Chia Seed/flax seed, 5 ice cubes.

Directions: Add all to a blender.

Banana-Berry Shake

Ingredients: 1 banana, 1 box of fresh strawberries, 1tbsp. ground flax or Chia Seed(running food) & 1 cup

of almond milk.

Directions: Blend all ingredients together.

Berry Blast

Ingredients: 1 handful of blueberries, raspberries & strawberries, 1 or 2 dates, 2 handfuls of Greens & 1 c.

almond milk.

Directions: Blend all ingredients until smooth & ENJOY

Blue Sky Smoothie

Ingredients: 1 cup blueberries (frozen or fresh), a few black berries, big hand full of spinach, 1 tbsp. of

almond butter, ½ squeezed lemon & 1 cup water.

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

Bloody Mary Kaia Style

Ingredients: 2 c. water, 1 cucumber, 1 handful of parsley, 1 handful of chad & kale, 3 tomatoes, small

handful of sprouts, ½ of squeezed lemon, Worchester sauce, cayenne (optional).


Chocolate Mint Smoothie

Ingredients: 1 c. almond milk, 2 Tbs. carob powder or raw coco powder, 2 c. spinach, 1 banana, 10- 12

mint leaves & a cup of ice.

Directions: Blend all ingredients until smooth

Cool Mint Smoothie

Ingredients: 1 c. water, 1 cup frozen blueberries (cost co), 2 c. strawberries, 1 handful of fresh mint leaves,

3 stalks celery & 1 banana.


Crazy for Coconut

Ingredients: 2 c. coconut water or milk, 1 banana, 1 head of romaine, ½ cup raw coconut & 1 c. frozen

blue berries.


Hearty Raw Green Delight Smoothie

Ingredients: 1 banana, ¼ cup rolled oats, 1 carrot, 1 cup ice, 2 cups Almond Milk, 1 bunch greens (kale,

spinach, red dandelion or collard greens), optional 1 Trivia or Stevia

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

I Love my Greens

Ingredients: 1 cup arugula, 1 apple (organic), sm. handful of blueberries, ½ cucumber, 1 cup water, 1

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

Directions: Blend until smooth. Add ice if desired.

I’m Banana’s for you

Ingredients: 1 c. almond milk, 1 banana, 3 stalks celery, 1 handful of greens, 4 Walnuts & one scoop of

plant based protein.


Kaia Kocktail

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

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

Lean and Green Drink

Ingredients: 1 cup spinach, 1 grapefruit (organic), 1 cucumber, 1/2 cup water 1 1/2 cups kale, 1 small

hand full of collard green, 1 stock of celery & ½ lemon.

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

blending until smooth. Add ice if desired.

Mango Tango

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


Mean Green Smoothie

Ingredients: 1 cup blueberries, 1 apple (organic) 1/2 cup water 1 1/2 cups kale, 1 cucumber, 1 cup of

spinach, ½ lemon.

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

smooth.

Orange Julius

Ingredients: 1 c. almond milk, 1 peeled orange, 2 c. kale or spinach, 1 banana & a cup of ice.

Directions: Blend all ingredients until smooth

Purple Passion

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


Pure Green Energy

Ingredients: 1 cucumber, 1 handful of Dandelion, 2 c. kale or spinach, 1 handful of parsley, 1 grapefruit, 1

apple & a cup of water.

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

Spring Slash Smoothie

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

Walnuts & one scoop of plant based protein.

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

sugars, sodium from the celery and protein from the nuts, greens & protein powder.

Smooth Move

Ingredients: 1 cup blueberries (frozen), 1 apple (organic), 1 cup water, 1 cup spinach, and 1tbs of

Psyllium Husk.

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

blending until smooth. Drink quickly ;)

Strawberry Fields

Ingredients: 1 c. almond milk, 1 banana, 1 c. Frozen organic strawberries, 1 handful of greens.


Winter Workout Drink

Ingredients: 1 c. almond milk, 1 cup frozen blueberries (cost co), 3 stalks celery, 1 banana, 6 Walnuts &

one scoop of plant based protein.

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

sugars, sodium from the celery and protein from the nuts, greens & protein powder.

Breakfast Recipes ….

Fresh Fruit & Fiber Cereal

Put 1cup high fiber cereal (no sugar), add ½ cup blueberries, black berries or/& raspberries, 1 cup of

Almond Milk.

Add Truvia or stevia for taste.

Fresh Fruit & Quinoa Cereal

Put 1cup quinoa and 2 cups water into a pot and bring to a boil. Stir, reduce heat, and cover. Simmer on

low heat for about 20 min. or until all the water is absorbed. . In a bowl add ½ cup blueberries, black

berries or/& raspberries, 1 cup of Almond Milk and top with the hot quinoa.

Add Truvia or Stevia for taste.

I’m Nuts for Quinoa Breakfast

Ingredients: 1 cup red quinoa, 2 cups water, 1 orange, ½ tsp. pumpkin pie spice, 1/3 cup dates, 1/3 cup

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

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

peel & pumpkin pie spice. Cover & simmer for about 20min, stir occasionally. When quinoa has almost

absorbed all the water, add dates, cook until quinoa is soft. Remove from heat add chopped nuts. (Save

leftovers for a later snack)

Kaia Omelet, Tofu Scram or Black Bean Scram

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

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

Kaia Parfait:

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

Very Berry Cereal

Ingredients: 1 cup frozen blueberries, a few black berries, raspberries, 2 tbsp. of running food (or milled

chia seed)

Directions: Add milk to berries & chia seeds.

Huevos Rancheros

Ingredients: 2 scrambled eggs or Tempe, serve over a bed of warmed pinto beans, topped with salsa & 2

small slices of avocado.

Protein Breakfast Burrito

Ingredients: 2 cloves of garlic (diced) ½ onion, ¼ block of tofu (cubed), ½ cup black beans, 1 tomato, 1

stalk collard green (chopped), ½ tbsp. olive oil, tamari or Braggs, red chili flakes, cumin, oregano & basil.

One high fiber whole wheat tortilla or romaine lettuce leaf.

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

& 1tsp tamari, stir. Add oregano, cumin & chili flake to taste. Add chopped collard greens & stir the

contents until green wilt. Put in tortilla top with cilantro & salsa.

Zesty Breakfast Burrito

Ingredients: 1 small sprouted wheat tortilla, gluten free tortilla or romaine leaf wrap, three egg whites, a

handful of spinach & Salsa to taste.

Directions: Scramble egg whites with 2 tbsp. of almond milk, add spinach & salsa. Wrap in tortilla or in a

Kale leaf wrap.

Lunch Recipes ….

Arugula, Strawberry, & Sugar Snap Pea Salad

Ingredients: 6-8 cups arugula, 1 cup strawberries, 1 ½ cups snap peas. Dressing: 1tbsp oil olive, 1 tbsp.

balsamic vinegar, 1 tbsp. fresh lemon, ½ tbsp. water, salt & pepper to taste, a handful of thinly sliced fresh

basil, & mint leaves.

Directions: Dressing whisk all of the ingredients in a small bowl. Add arugula, strawberries, snap peas.

Add dressing top with fresh basil & mint. Serves 4

Baba Ganoosh

Ingredients: 1large eggplant, ¼ cup tahini, 2 gloves garlic, minced, ¼ cup fresh lemon juice, 1pinch

ground cumin (optional), salt to taste, 1 tbsp. chopped parsley, ¼ cup Kalamata olives. Directions: Wrap

Eggplant in foil & bake at 350 degrees until soft. Blend eggplant & remaining ingredients in food

processor until smooth.

Becca’s Broccoli Salad

Ingredients: 1 head broccoli florets, cut into bit size, ½ cup raisins, ¼ cup red onion, fake bacon, 3 tbsp.

white wine vinegar, 1 tbsp. brown rice syrup, ½ cup vegan mayonnaise (low-fat vegenaise is what I use),

¼ cup sunflower seeds.

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

combine vegan mayo, vinegar & agave. Mix well & pour over the broccoli mixture, toss until well coated.

Refrigerate 2 hours.

Black Bean Lettuce Wraps

Put 1cup black beans, cube ½ Avocado, slice 2 tomatoes & 1 cucumber & Grate 1 large carrot, ¼ cup

cilantro, ½ lime & mix together. Place veggies & beans on a Romaine leaf of lettuce. Add salsa & jalapenos

for taste.

Black Bean Soup

Ingredients: Make Beans (rinse & bring to boil, cover & simmer for 3 hours), Add garlic chopped 1 head,

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

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

serve. A GREAT fiber source.

Butternut Squash Soup

Ingredients: Boil peeled & cubed butternut squash with vegetable broth. When soft & mushy blend

squash & broth in a blender until smooth. Put mixture back on stove top & add coconut milk until

creamy. Add sea salt, pepper, and cayenne pepper to taste.

Directions: Preheat oven to 350 degrees make sure kale is dry. Spread kale on cookie sheet & lightly spray

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

Toss. Bake 15- 17 min, depending on desired crispy-ness.

Cucumber Avocado Rolls

Ingredients: 1 ripe avocado, 1 fresh lemon, 1 cucumber, 2tbs. chopped mint, 2tbs fresh dill, 1 cup fresh

spinach, sea salt & pepper to taste. Wrap- Sprouted wheat tortilla (balance, strength) Romaine lettuce

wrap (Kaia)

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

layer thin slices of cucumber & spinach. 6 servings

Cucumber Pesto Salad

Ingredients: ½ clove garlic, chopped, ½ cucumber, grated, 4 cups mixed greens, 3 tbsp. Nutritional Yeast,

2 tbsp. pine nuts, ½ lemon, juiced

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

Crush the Craving Veggie Wraps (Serves 2 - 3)

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

cilantro, 1 diced tomato, picnic of sea salt & lemon juice. Your favorite tortilla…Romaine lettuce, red leaf

or green leaf

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

and seasoning. Scoop mixture into lettuce leaves. Wrap it up and chow down!

Egg Salad or Eggless Salad

Ingredients: 12 ounces extra-firm tofu or 6 egg whites, 1 tbsp. soy sauce or Braggs, 1 whole celery stalks,

minced, 1 ¼ tbsp. nutritional yeast (optional), 1 ½ tbsp. Dijon mustard, 2 minced dill pickles, ½ tsp.

turmeric (optional), ¼ tsp. curry powder, ¼ tsp. garlic powder, ¼ tsp. onion powder, 2 tbsp. vegan mayo

(fat-free), sea salt & pepper to taste. Directions: Boil eggs, peal & remove yoke, or crumble tofu into a

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

nasoya or low fat veganaise.

Easy Cucumber Salad

Ingredients: 1 cucumber, thinly sliced, ½ cup fresh dill, 1 tbsp. olive oil, 1tbsp fresh lemon juice, sea salt &

pepper to taste.

Directions: place all ingredients in a bowl; toss

Protein Punch Salad

Ingredients: ½ cup corn, ½ cup garden peas, 1 can chickpeas, 1 cup soy beans, 1 can kidney beans, 4

carrots (chopped), 1 cup broccoli (chopped), ½ cup green beans (chopped), 4 celery sticks (chopped), 2

onions (finely chopped), 1/3 cucumber (chopped), ½ cup fresh spinach (chopped), 4 tsps. Olive oil, 6 tsp.

Braggs or tamari, 4 cloves garlic (minced), 4 tsp. sesame oil, 2 tsp. balsamic vinegar, seasoning & sea salt

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

Directions: Boil corn, peas, chickpeas, soy beans & kidney beans until tender & warmed. Steam the

carrots & broccoli until tender. Add to a large bowl. Dressing: add olive oil, soy sauce, garlic, sesame oil,

vinegar & spices…mix. Pour over salad; serve over a bed of quinoa. Servings 4

Fennel Salad

Ingredients: 2 bulbs chopped, slivered almonds or pecans, green onions, fresh cranberries, lemon, sea salt

& pepper

Directions: place all ingredients in a bowl; toss

French Onion Soup

Ingredients: Veggie broth 6 cups, 4 chopped onion, 1 tbsp. olive oil, 1 tsp. sea salt, 2 tbsp. Brags/ soy

sauce

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

Garbanzo Bean Salad

Ingredients: Mix drained cooked garbanzos, veggies, 1tbs EVOO=extra virgin olive oil, 1 lemon & sea salt

& pepper to taste. .

Green Beans & Coconut

Ingredients: 1 pound of green beans cut, 1 tbsp. of coconut milk, 1 tbsp. of dried coconut, 1-2 red chilies

chopped, 2 cloves of garlic chopped, ½ tsp. cumin, ½ tsp. fresh ginger chopped, 1 tsp. your favorite herb,

3 tbsp. olive oil, salt, pepper & cayenne to taste.

Directions: Sauté in 2 tbsp. olive oil, beans, garlic, chilies, cumin, & ginger. Add coconut milk & flakes

cook a few more minutes. Finally add herbs, salt, pepper & cayenne.

Kaia Killer Salad

Ingredients: 4 cups mixed greens, ¼ cup shredded coconut, ½ cucumber shredded, red bell pepper diced,

¼ onion, 1 cup chickpeas, basil, 1 tomato, celery diced, ½ cup broccoli chopped, 1 carrot shredded, ¼ cup

nutritional yeast, ½ mango. Dressing: 1 tbsp. flax oil or olive oil, lemon, pepper & sea salt to taste.

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

Kaia Club Sandwich

Ingredients: Fake bacon, fake turkey slices, ¼ avocado, romaine lettuce, tomato, sprouts, & Vegenaise

(fake mayo).

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

bacon & turkey at Trader Joes, Raleys and most grocery stores in the health food section. .

Kale or Romaine Quinoa Wrap


low heat for about 20 min. or until all the water is absorbed. Meanwhile, Cube ½ Avocado, slice 2

tomatoes & 1 cucumber & Grate 1 large carrot & mix together. Place veggies & a scoop of quinoa on a leaf

of kale or large Romaine lettuce. Drizzle Apple cider vinegar, Flax oil, sea salt & pepper for taste.

Kalamata Moroccan Salad

Ingredients: 1 head of romaine (chopped), ¼ tsp. cayenne, 1 tsp. paprika, ½ tsp. chopped garlic, 1 ½tlbs

olive oil, 1tbls lemon juice, 1tbls balsamic vinegar, sea salt & pepper to taste, 2 large oranges (segmented),

½ cup parsley (chopped), 18 kalamata olives (chopped)

Directions: Whisk all ingredients together except lettuce, parsley, olives & oranges. Season dressing to

taste. Add remaining ingredients. Serves 4

Lean & Green Salad

Ingredients: 4 cups mixed greens, ½ cucumber, red bell pepper, ¼ onion, 4 mushrooms, basil, 1 tomato,

celery diced, ½ cup broccoli chopped, & ½ cup lentils. Dressing: 1 tbsp. flax oil or Udo’s oil, lemon,

pepper & sea salt to taste.

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

Mango Avocado Salad

Ingredients: 2 ripe mangos, peeled & chopped, 1 avocado, peeled, pitted & chopped, 1 tbsp. lime juice, 1

tbsp. olive oil, 1 tbsp. cilantro leaves, 1 tbsp. sesame seeds

Directions: After you have the mangoes and avo chopped, simply mix all ingredients together & sever

over a bed of lettuce. 4 serving

Miso Soup

Ingredients: 2 cups of filtered water, 1 med scallion, finely chopped, 2 tbsp. brown rice miso paste & 1

cup of organic firm tofu, diced.

Directions: In a pot, heat water over medium heat; add above ingredients & stir. You can also buy miso

packets at your local health food store or Raleys.

Oriental Chicken-less Salad

Ingredients: Big handful of spinach, shredded carrots, 8 chopped almonds, red onion, fresh garlic, cubed

firm tofu, tsp. sesame seeds, Braggs or low sodium soy sauce & 1tbls sesame oil. Pinch of sea salt &

pepper.

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

Dinner Recipes ….

Ratatouille

Ingredients: 5 tomatoes dices, 1 zucchini sliced, 1 eggplant sliced, 1 green bell pepper diced, 1 onion

chopped, 2 cloves of garlic chopped, 3 tbsp. of virgin olive oil, sea salt & pepper to taste, 1 cup of water.

Directions: Sauté in olive oil, garlic & onions. Add Eggplant, zucchini & bell pepper for 8minutes. Add

tomatoes, basil, water, salt & pepper cook just a few more minutes until veggies are cooked but not too

soft.

Raw Spaghetti (Serves 2 - 3)

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

trick just fine.

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

Directions: To make the spaghetti ―noodles, cut the zucchinis big enough so that they fit the space in the

Saladacco (or use your peeler). Usually, a zucchini will need to be cut in 3 parts. Read on to find out how

to make the sauce!

Tomato Sauce Ingredients:

2 cups tomatoes

1 Tbsp. lime juice

6 mushrooms

1/2 cup fresh basil

1/2 cup sundried tomatoes, soaked in advance

1 tsp. Italian herbs*

1/3 clove garlic (optional)

Directions:

Make sure that you’ve soaked the dried tomatoes at least 45 to 60 minutes in advance. If you have a

blender or other powerful blender, this step is optional. If you’re in a hurry, you can always soak them for

5 minutes in boiling water, and that does the job. (Just bring the water to boil — don’t keep it boiling).

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

thin, add more dried tomatoes. If it is too thick, add fresh tomatoes.

Note: *This is a mixture of dried thyme, basil and rosemary, available in the herb section of the health

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

Coconut Portabella Stir-Fry

Ingredients: 1 Tbs. extra virgin olive oil, 2 tbs. water, 1 large carrot(chopped), ½ yellow bell pepper

(thinly sliced), ½ red bell pepper (thinly sliced), 1 zucchini(thinly sliced), 5oz. portabella mushrooms

(thickly sliced), 1/2 cup shredded coconut, 1 red onion (thickly sliced),1 tbs. soy sauce, sea salt & pepper

to taste, 1 tsp. toasted sesame seeds (optional)

Directions: Heat oil & add water for 1 minute. Add veggies & sauté over high heat until softened (7-

10min), stir frequently. Turn down heat & add coconut, soy sauce & Tabasco sauce; stir well & season to

taste. Transfer to serving dish, sprinkle sesame seeds & serve over quinoa or wild rice (Balance Plan)

Sautéed Vegetables

Ingredients: Group 1: Cauliflower, Celery, carrots, broccoli, cabbage, eggplant, winter squash, and

asparagus (if thick). Group 2: Mushrooms, peppers, zucchini, summer squash. Group 3: Greens- spinach,

chard, kale etc. scallions, and bean sprouts. Spray oil, sea salt & pepper. Optional: chopped nuts, tofu or

Tempe, rice noodles, sesame seeds and water chestnuts.

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

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

Spaghetti Squash or Tofu Noddle’s & Marinated Tomato Sauce

Ingredients: 3 large tomatoes, 3 tbs. olive oil, ½ tsp. sea salt, pepper to taste, 12-15 leaves basil, 1 clove

garlic minced, one sautéed onion. Spaghetti Squash or Tofu Noddle’s only 25 calories & no carbs (Kaia)

(Raley’s or Whole Foods)

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

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

Savory Split Pea Soup

Ingredients: 1 tbsp. olive oil, 2 cloves garlic (diced), 1 onion (diced), 3 stalks celery (diced), 1 tbsp. dried

parsley, pinch rosemary, 1 tbsp. vegan bouillon mix, 2 cups dry green split peas, 1 bay leaf, sea salt &

pepper to taste.

Directions: In a large pot, add olive oil & fry the vegetables on med-high heat until softened. Stir in the

parsley & rosemary. Add water fill ½” from the top. Set the heat to high, dissolve bouillon & add split

peas, bay leaf, salt & pepper. Bring to boil, turn heat to medium, cover, stirring occasionally. Cook 1 hour,

stir well and sever. Balance & Strength add a piece of sprouted wheat toast

Spicy Lentils & Wild Rice

Ingredients: ¾ cup red lentils, ¼ cup brown lentils, 1 cup wild rice, salt for taste, 1 tbsp. chili powder, 600

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

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

Combine the remaining ingredients in a pot bringing to a boil, and then sipper for about an hour. Keep an

eye on the process- don’t allow the mixture to burn, add water if necessary. Combine the rice with the

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

Spicy Lentil Sloppy Joes

Ingredients: 1 cup lentils, 4 cups water, 2 onions, cooking spray, 1 cup tomatoes (chopped), 2 splashes

apple cider vinegar, 2 tbsp. mustard, hot sauce or cayenne, 2 cloves garlic (minced), pinch of ground sage,

pinch of cumin, pinch of onion powder, handful fresh basil, dash turmeric, sea salt & pepper to taste, 1

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

Directions: Boil lentils w/ water, cover until soft. Spray pan, fry onion, add tomatoes for 5 min. add all

ingredients to pan except for tomato sauce & buns ;) Stir in lentils. Add your tomato sauce, turn heat on

med for 10 min, and stir often. Serve hot on bun.

Split Pea Soup

Ingredients: 1 tbsp. EVOO, 1 onion chopped, 1 bay leaf, 3 cloves garlic minced, 2 cups dried split peas, ½

cup barley, 1 ½ tsp. sea salt, 7 ½ cups water, 3 carrots chopped, 3 stalks celery chopped, 3 organic potatoes

diced, ½ cup parsley, ½ tsp. dried basil, ½ tsp. dried thyme, ½ tsp. black pepper

Directions: In a large pot over med high heat, sauté the oil, onion, bay leaf & garlic for 5 min. add the

peas, barley, salt & water. Bring water to a boil reduce heat to low. Simmer for 2 hours stirring

occasionally. Add carrots, celery, potatoes, parsley, basil, thyme & pepper. Simmer another hour, or until

the peas & veggies are tender. 6 serving

Steamed Veggies & Marinara or Brown Rice

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

spinach. Marinara sauce: 1 clove garlic, 4 tomatoes, fresh basil, 1 cup sun-dried tomatoes, ½ cup

Chickpeas, 1 tbsp. flax oil or olive oil, lemon, pepper & sea salt to taste.

Directions: Blend, heat & pour over veggies.

Stir Fried Greens & Almonds

Ingredients: 1 head of Broccoli, 1 onion, 5oz young beans, 1 cup of mixed veggies (cauliflower, carrots,

sweet peas, spinach), 1 clove of chopped garlic, 3 tbsp. olive oil, 1 lemon juiced, ½ tsp. oregano & cumin,

handful of chopped almonds, salt & pepper to taste.

Directions: Sauté in 2 tbsp. olive oil, garlic & onions. Add beans, broccoli, & veggies. For a few more

minutes until veggies are cooked but not too soft. In a small bowl add 1tbs of olive oil, lemon, herbs, salt

& pepper. Pour over veggies & add almonds.

Stuffed Tomatoes

Ingredients: 2 tomatoes, 4oz of fresh spinach, 2oz eggplant, ½ zucchini, ½ onion, and 1 clove garlic

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

Directions: Dice spinach, eggplant, zucchini, onion & garlic. Add olive oil & salt & pepper, mix. Cut stem

off tomatoes & scoop out pulp (leave skin). Scoop in veggie mix. Place in pan with a lid & 1/3 cup of

water, bake in preheated oven 350 degrees for 20 minutes.

Sweet & Spicy Noodles

Ingredients: 2 large zucchini or yellow squash, made into long thin strips with a veggie peeler, 2 tbsp.

almond butter, 2 tbsp. wheat-free tamari or soy sauce, 1 small handful of basil leaves, minced, 2tsp curry

powder, 1 tbsp. minced rosemary or 1tsp dried, sea salt & pepper to taste. Optional- olives, capers, pine

nuts, different veggies & herbs & fresh mushrooms.

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

Taco Salad

Ingredients: 1 cup fresh corn, ½ cucumber shredded, ½ cup sugar snap peas, ½ cup thinly sliced onion, 1

cup of dice tomatoes, 1 cup black beans, sprouts &1 carrot shredded

Nacho Cheese: 1 ½ cups water, 1 cup nutritional yeast flakes, ½ cup sunflower seeds, 1 tbsp. apple cider

vinegar, 1 tbsp. flax or olive oil, 1 tsp. paprika, ¼ tsp. cayenne pepper, ¼ tsp. sea salt.

Directions: Chop and mix salad, pour over chopped romaine lettuce. Nacho Cheese: Mix all ingredients

in a bowl. Heat in a pan over low heat. Stir for 3 to 5 minutes until sauce thickens. Pour over salad & add

salsa for taste.

Thai Noodles

Ingredients: 1 package firm tofu, 1 cup water, ¼ cup soy sauce, 8oz rice noodles. Sauce: 3 cloves garlic,

minced, 1tbsp fresh ginger, ¼ cup water, ¼ cup soy nut butter or organic peanut butter, 3tbsp. soy sauce,

3tbsp. vinegar, 1 tbsp. sesame oil. Garnish: ¼ cup chopped peanuts, ¼ cup cilantro leaves, 1 lime

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

baking sheet & bake 25min at 400, turning once. Tear cooled tofu into bite size pieces. Add garlic, ginger,

water, soy nut butter, soy sauce, vinegar, & oil to food processor & blend. Cook noodles. Transfer noodles

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

Severs 8

Toasted Quinoa with Kale

Ingredients: 1 cup of quinoa, 2Tbs. extra virgin olive oil, 1 ¾ c water, 2 minced garlic cloves, 4 cups

chopped Kale, 2 tomatoes, 1tbs fresh lemon juice, 1/3 cups toasted pine nuts (balance level), ½ tsp. sea

salt. Directions: Dry-toast 1cup quinoa in a skillet, stirring until golden about 6 minutes. Saucepan; add ½

tsp. sea salt, 1 tbsp. olive oil & 1 ¾ cups boiling water. Reduce heat to low, cover, & simmer 20 minutes.

Let stand 5min; In a skillet over med high heat, add 1tbs olive oil, 2 minced garlic; sauté 30sec. Add 4 cups

chopped kale; sauté until deep green & tender 3-4 min. Stir in quinoa, 1tds lemon juice, salt & pepper to

taste. Severs 4-6

Tofu Chow Mein

Ingredients: 2 cups cabbage, chopped, 2 cups onions, sliced, sesame or almond oil, 1lb. tofu, diced, 2 cups

peas, 2 cups mushrooms, sliced, 1 tbsp. arrowroot powder, 1 tbsp. Bragg’s or low salt soy sauce, 1tsp.

oriental seasonings, 1 can water chestnuts, 2 cups mug bean sprouts,

Directions: Sauté the cabbage & onions in 1 tsp. of sesame or almond oil. Cook med heat 5 min & then

add tofu, peas & mushrooms. In a bowl, mix the arrowroot powder and the Bragg’s or soy sauce with

3tlbs of liquid from the cooking mushrooms. Add this mixture, the seasonings, water chestnuts, & the

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

Tofu Scram or Black Bean Scram

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

Tomato, Basil & Hummus Sandwich

Ingredients: Romaine lettuce for bread, high fiber tortilla, or sprouted whole wheat bread, several slices

of tomatoes, fresh basil leaves, tbsp. of hummus (see recipe), fresh ground pepper & sea salt to taste

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

Wild Rice & Alkalizing Greens

Ingredients: 1 cup of Wild Rice, 1 cup Bok Choy, 1 cup Broccoli, 2 carrots, 1 cup of bean sprouts, ½ cup of

veggie broth, 1 chili, 1 fresh lime, small handful of cilantro, basil & sea salt to taste.

Directions: Chop veggies & steam/fry them in the veggie broth (leaving them crunchy). Finely chop the

chili, cilantro & lime for dressing. Place rice on a plate, add veggies, dressing and serve. This will be a

great alkalizing meal.

Veggie Stir-fry

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

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

Veggie Fajitas

Ingredients: Fake chicken strips, all colors of bell peppers, onions, garlic, mushrooms & a handful of

spinach.

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

Very Veggie Soup

Ingredients: 1 cup of cooked beans, all colors of bell pepper, 1 tomato, 1 onion, 1 garlic, 3 carrots, 2c. Bok

choy, 2 cups spinach, 3 stacks celery diced, parsley, zucchini & mushrooms & basil. 4 cups of vegetable

broth & 1 tbsp. Bragg’s or low salt soy sauce

Directions: Add beans, veggies & seasoning to veggie broth and cook till veggies are lightly cooked.

Baked Cauliflower Cuts

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

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

pan, arrange cauliflower & season to taste (optional cayenne or hot sauce). Bake for 15 minutes turning

once.

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)

Grilled Squash & Protein with Arugula

Ingredients: 2 med squash, 4 tbsp. olive oil, 3 roasted red bell peppers, 1 cup black beans, ½ cup wild rice,

3 tbsp. balsamic vinegar, 1tsp Dijon mustard, ¼ tsp. sea salt, ¼ tsp. pepper, ¼ cup finely diced shallots, 5

oz. arugula, 2 tbsp. chopped parsley.

Directions: Spray pan & grill protein, red bell peppers & squash, season with salt & pepper to taste.

Whisk remaining olive oil, vinegar, mustard, salt & pepper. Pour over squash, protein & peppers. Add

shallots & toss. Add arugula & toss. Garnish with parsley. Serves 8

Black Bean Chili:

In the Crock Pot add black beans, kidney beans, corn, pinto beans, stewed tomatoes, chili seasoning and lots of

veggies. Cook on low for several hours.

Lentil Stew

Ingredients: ½ tsp. garlic powder, ½ tsp. paprika, ½ tsp. sea salt, ¼ tsp. ground cumin, ¼ tsp. dried

oregano, ½ tsp. dried basil, 1 tbsp. EVOO=extra virgin olive oil, 2 chopped cloves of garlic, 2 chopped

onions, 2 diced celery stalks, 1 sliced carrot, 1 sweet potato cut into chunks, low sodium soy sauce or

Braggs, 5 cups vegetable broth, 3 tomatoes cut into chunks, 1 ½ cups brown lentils.

Directions: Combine all seasoning in a small bowl. Heat the oil in a large soup pot over med heat, add

garlic, onion, celery, carrot & potato. Stir in half the seasoning mixture and soy sauce. Cook, stirring

frequently, for 7 minutes. Add 5 cups of water, the broth, tomatoes, and lentils. Bring to boil then reduce

the heat & simmer covered for 30 minutes. Add remaining seasoning mixture, and cook for 20 min longer

or until lentils are soft. Serves 6

Mashed Sweet Potatoes

Ingredients: 6 sweet potatoes, 2 cups of coconut milk, 2 tbsp. olive oil, 1 tbsp. curry powder, ½ tbsp. sea

salt & pinch of pepper.

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

New Gazpacho

Ingredients: 6 ripe tomatoes (chopped), 1 onion (chopped), 1 cucumber (chopped), 1-2 tbsp. fresh parsley,

2 tbsp. fresh chives, 1 clove garlic (minced), ¼ cup red wine vinegar, 3 tbsp. olive oil, 1 fresh squeezed

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

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

Pinto Beans

Ingredients: Soak beans overnight in water. Rinse beans, cover with water, and cook 2-3 hours until soft.

Drain excess water, add oregano, sea salt & pepper. Refrigerate in an easily accessible container.

Protein Bowl

Ingredients: Quinoa, greens and black beans; topped with cilantro, shredded carrots, cabbage, and ¼

avocados and salsa. (Add tofu or tempeh)

Quinoa Salad with Roasted Vegetables

Quinoa is a complete protein and cooks really quickly. This recipe can be made with whatever vegetables are on hand or

in season. Have fun experimenting!

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

chopped, 1tbs EVOO, sea salt & pepper to taste, 2sm yellow squash, chopped, 1 fresh lemon, juiced

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

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

Quinoa and Greens


low heat for about 20 min. or until all the water is absorbed. Meanwhile, chop up some tender greens, like

spinach, kale, arugula or mixed baby greens. Use a big handful of greens per plate. Spread the chopped

greens on the plate and top with the hot quinoa.

Serve the quinoa and greens with a salad.

Quinoa & Grilled Veggies

Ingredients: One serving of Quinoa, zucchini, tomatoes, sundried tomatoes, mushrooms, yellow bell

pepper, garlic, fresh parsley, fresh basil, ¼ cup pine nuts, Braggs, lemon, pinch of sea salt & pepper.

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

Simmer on low heat for about 20 min. or until all the water is absorbed. Use one cup of warm quinoa.

Dice all veggies, soak sundried tomatoes, and chop like mad the garlic, parsley & basil. Add Braggs,

lemon juice & herbs for taste.

Snack Recipes ….

Spinach Hummus

Ingredients: 1 clove garlic, minced, 2-3 cups spinach, ½ lemon juiced, 2 tbsp. raw tahini, 1 cup garbanzo

beans, salt & pepper for taste

Directions: place garlic, garbanzo beans & Spinach in food processor until minced finely. Add lemon juice

& tahini & blend until the consistency of hummus

Buffalo Kale Chips

Ingredients: 1 large handfuls kale (de-stemmed & de-ribbed), cooking spray (as needed), 1 to 3 tbsp. hot

sauce, sea salt, pepper & chili powder.

Directions: Preheat oven to 350 degrees make sure kale is dry. Spread kale on cookie sheet & lightly spray

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

Toss. Bake 15- 17 min, depending on desired crispy-ness.

Hummus

Ingredients: 1 ½ cups of chickpeas, 2 tops thin, 1 tsp. sea salt, 2 lemons, juiced, 4 clove garlic, chopped, 1

cup filtered water, 1 pinch paprika

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

Mexican Bean Dip

Ingredients: 1 cup pinto beans, 1 garlic clove minced, ½ cup onion minced, ¾ tsp. salt, and black pepper

& crushed red hot pepper to taste, ¼ tsp. ground cumin, dry mustard, dried basil.

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

Salsa

4 tomatoes chopped, ½ onion diced, 1 tbsp. cilantro minced, 2 tbsp. lime juice, 1 tsp. jalapeno seeded &

minced, ½ tsp. garlic minced, ½ tsp. sea salt, ¼ pepper, ¼ chili powder & a pinch of cayenne pepper.

Directions: Mix together and serve. Sweet & simple

WOW! Enjoy!

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