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THE DOLCE DIETLIVING LEAN COOKBOOK
by MIKE DOLCEwith Brandy Roon
Conrad James BooksLas Vegas, NV
conradjamesbooks.comThe Dolce Diet: Living Lean Cookbook© 2012 by Mike Dolce. All rightsreserved. This book or any portionthereof may not be reproduced or used inany manner whatsoever without theexpress written permission of thepublisher. Published by Conrad JamesBooks. First Edition. Electronic EditionPrinted in the United States of America.
ISBN 978-0-9849631-1-9Edited by Brandy RoonCover Design by Zack Sherman
MORE RESOURCES TWITTERFollow Mike Dolce on Twitter@TheDolceDiet and read his “favoritedtweets” for inspirational testimonials! FACEBOOKCheck out The Dolce Diet fan page atFacebook.com/TheDolceDiet YOUTUBEBe sure to check out The Dolce DietYouTube channel atYouTube.com/dolcediet for videos
detailing exercises, recipes and so muchmore! THE DOLCE DIET SOCIALNETWORKIt’s FREE! Design your own profilepage at MYDolceDiet.com and talk withMike during his frequent LIVE CHATS,as well as with others living healthy,vibrant lifestyles just like you! THE DOLCE DIET OFFICIALWEBSITEGet the latest news about Mike, hisathletes, health tips and more atTheDolceDiet.com
BOOKS BY MIKE DOLCE#1 Bestseller The Dolce Diet: LIVINGLEAN available at Amazon.comThe Dolce Diet: 3 WEEKS TOSHREDDED available atTheDolceDiet.com THE MIKE DOLCE SHOWListen every Monday & Thursday toMike’s podcast!TheMikeDolceShow.com
TABLE OF CONTENTSTHE DOLCE DIETCONRAD JAMES BOOKSMORE RESOURCESTWITTERFACEBOOKYOUTUBETHE DOLCE DIET SOCIALNETWORKTHE DOLCE DIET OFFICIALWEBSITEBOOKS BY MIKE DOLCETHE MIKE DOLCE SHOW PODCASTEPIGRAPHINTRODUCTION
PRAISE FOR THE DOLCE DIET:LIVING LEANNOTERECIPE KEYBREAKFASTPhoto: Blueberry Coconut BuckwheatBowlBLUEBERRY COCONUTBUCKWHEAT BOWLEGGS, GREENS & BEAN BURRITOGRANOLA BERRY SMASHSTEEL CUT OATS & DATESHARDBOILED EGGS & AVOCADOBREAKFAST SALADTATER TOTS
OMELETEGG SCRAMBLETOFU & KALE SCRAMBLESPINACH, BELL PEPPER &MUSHROOM FRITATTACOCONUT FRUIT CUPSPITBULL PANCAKESEASY EGG ALTERNATIVEBLUEBERRY PITBULL PANCAKESBANANA FLAXSEED PITBULLPANCAKESFRESH BERRY SYRUPPhoto: Feta, Spinach & Tomato EggScrambleFETA, SPINACH & TOMATO EGGSCRAMBLE
BREAKFAST BOWLEAST COAST BREAKFAST TOASTOATS & BERRIES SMOOTHIETOFU VEGGIE SCRAMBLEALMOND BUTTER & FRUIT PITALUNCHTHE GREEN REUBENREUBEN DRESSINGWARM QUINOA, CHICKPEA &VEGGIE BOWLAPPLE, RAISIN & CARROT JUBILEEQUINOA SOUTHWEST SALADCRANBERRY CASHEW SPINACHSALADSANTORINI ISLAND SALAD
SANTORINI ISLAND DRESSINGPhoto: Cinnamon Apple Grilled CheeseCINNAMON APPLE GRILLEDCHEESEHOT AVOCADO CHICKENSANDWICHBACON, SPINACH & TOMATOSANDWICHHONEY MUSTARD TURKEY &PEAR SALADHONEY CHICKEN LETTUCE CUPSTUNA-STUFFED TOMATOESPhoto: Phenom Chicken & Date WrapsPHENOM CHICKEN & DATE WRAPSZUCCHINI, BLACK BEAN &QUINOA SOUP
CASHEW & MINT QUINOAMAPLE CHICKEN VEGGIE KABOBSITALIAN CHICKEN KABOBSPhoto: Homemade Refried Bean TacosHOMEMADE REFRIED BEANTACOSCHICKEN APPLE QUESADILLASQUINOA VEGGIE BAKEPhoto: Dolce Feta PizzaDOLCE FETA PIZZAOPEN-FACE TURKEY SALADSANDWICHSALMON & GREENS SALADHONEY, YAM & BEAN WRAPBLACK BEAN & ZUCCHINI
QUESADILLASWARM APPLE QUINOAMIKE’S AVOCADO SALMONSALADCHICKPEA SALADEGG SALADTUNA SALADSUPAFLY CHICKEN SALADSTRAWBERRY SALADPASTA SALAD WITH VEGGIESSIMPLE SPINACH SALADWALDORF SALADADDITIONAL DRESSINGSOIL & VINEGAR DRESSINGNATURE’S DRESSING
GRAPESEED PESTOSTRAWBERRY VINAIGRETTEDINNERSLIGHTLY SLOPPY MIKESSTEAK & ASPARAGUSTHE CHICKEN BURGERTHE EMPEROR'S NEW SALADSPINACH & MUSHROOM LASAGNACLASSIC RED BEANS & RICE(WITH CHICKEN)Photo: Buckwheat Eggplant ParmesanBUCKWHEAT EGGPLANTPARMESANBUCKWHEAT CHICKENPARMESAN
Photo: Coconut Tropical ChickenCOCONUT TROPICAL CHICKENMEATLESS MEATBALLSTURKEY MEATBALLSSTUFFED CABBAGE FLYTRAPSPhoto: Smoked Veggie PaellaSMOKED VEGGIE PAELLAQUINOA STUFFED PEPPERSPhoto: Portabella Asparagus RisottoPORTABELLA ASPARAGUSRISOTTODATES & CASHEW QUINOA SALADHONEY VINAIGRETTENOODLES A LA ROONSWEET CITRUS SPINACH SALAD
SEARED AHI TUNA STEAKSCINNAMON ORANGE PECANCHICKENPEACH-GLAZED TURKEY BREASTTANGY BEET & SPINACH SALADAPPLE PECAN SALADMOM’S MEATLOAF IN A PINCHCHICKEN & ASPARAGUS STIR-FRYTURKEY BURGERSFIGHTER FAJITASHONEY-GLAZED SALMONPOWER PASTA SAUCEGARLIC PORTABELLA CHICKENWITH ASPARAGUS & SPINACHSKINNY SUMO STIR-FRY
BAKED CHICKEN DINNERSPINACH PASTACHAMPION CHILICOD OR TILAPIATHORO-BREADED “FRIED”CHICKENPINEAPPLE CHICKEN “FRIED”QUINOASIDES & SNACKSROSEMARY & THYME ASPARAGUSMASHED SWEET POTATOESSWEET POTATO FRIESSAUTÉED MUSHROOM & GARLICSTRING BEANSEASY BAKED BEANS
CANDIED BABY CARROTSMUSCLE SPROUTSZUCCHINI IN RED SAUCEGARLIC SNOW PEASBAKED AVOCADO FRIESVEGGIE TRAY WITH DOLCE MINTTZATZIKI DIPSPINACH STUFFED MUSHROOMSFRESH SALSASTRAWBERRY AVOCADO SALSAHOMEBAKED TORTILLA CHIPSSMOKEY TORTILLA CHIPSITALIAN TORTILLA CHIPSGRAM’S BAKED APPLESROASTED CHICKPEAS
HENRIETTA’S BRUSCHETTAPhoto: Kiwi Mango Chia PuddingKIWI MANGO CHIA PUDDINGBLUEBERRY MADNESSCHERRY & NUT GO BARSCRANBERRY, RAISIN & PEANUTGO BARSAPRICOT & NUT GO BARSAPPLE & HONEY GO BARSBLUEBERRY & DATE GO BARSSMOOTHIESBLUEBERRY BANANA SMOOTHIEKIWI MANGO SMOOTHIEMIKE’S GREEN POWER DRINKTOMATO FLAX SMOOTHIE
SUNRISE ORANGE SMOOTHIECITRUS SMOOTHIEBANANA ALMOND BUTTERSMOOTHIEAPPLE KALE SMOOTHIEGREEN STRAWBERRY SMOOTHIEMELON, DATE & KALE SMOOTHIE
“Take care of your body.It’s the only place you have to live.”
INTRODUCTIONWelcome to The Dolce Diet: LIVINGLEAN Cookbook!I can’t believe the amazing successwe’ve had with The Dolce Diet:LIVING LEAN, which became a Barnes& Noble #1 bestseller the first week ofits release!It was incredible, especially consideringall of our products are self-published. Why did we decide to self-publish ourbook? Simple. We wanted to stay true toform. We’d been approached bymultiple publishing houses that allwanted to release their versions of TheDolce Diet.
Initially, it was very exciting. Brandyand myself were flown to meetings todiscuss the possibilities of such apartnership. At that point, it was theepitome of our dreams to sign with a bigpublishing house, but throughdiscussions we realized our ideas andtheirs did not mesh.They wanted to bastardize the true formof The Dolce Diet. They wanted to boxit, to build walls and ceilings andboundaries around what we do. Theywanted me to make it scientific, for meto profess how smart I was, how muchmore I knew than everybody else and,for those of you who know me, that's notme at all!
Yes, I am the most famous weightreduction expert in the sport of mixedmartial arts.Yes, I have more UFC Pay-Per-Viewmain event athletes coming to me todirect their training camps, weight loss,nutrition strategies, strength-and-conditioning, and peaking andperiodization programs than any othercoach in this sport.Yes, I have thousands of clients fromaround the world who’ve lost countlessamounts of weight.Yes, I myself lost 110 pounds in a shortperiod of time.So YES, I am the expert most of youalready know.
This is why you have this book. I don'tneed to waste chapters, like manyauthors do, using 100 words to say whatcan and should be said in 10 words.I’m not knocking any other system,although most are fads.I'm not knocking other authors, althoughmost are in it for greed.All I do is let you know what works inthe simplest form possible.We have lives we want to live in thehealthiest ways possible and we don’thave time to spend 10 hours in ourkitchens making one meal. The Dolce Diet: LIVING LEAN is asimple concept that can be embraced bythe neurosurgeon, the high school
student, the prenatal mom, the high-powered attorney, the professionalfighter and my 87-year-old grandmother.That’s the beauty of it. It’s easy.That’s why The Dolce Diet: LIVINGLEAN is a #1 international bestsellerwithout the backing of a major publisher,and that’s why this companion cookbookis here for you now.The exponential growth of The DolceDiet has been based solely on word ofmouth.A co-worker will lose weight and beasked, “How did you do it?”A teammate will gain huge leaps instrength, conditioning and fat loss and beasked, “What did you change?” A family
member will have energy not seen inyears and be asked, “What are you doingdifferently?”The answer is THE DOLCE DIET.Why? Because it works.In The Dolce Diet: LIVING LEAN wefeatured several amazing recipes. Wegave you a complete meal plan anddiscussed how to implement thoserecipes. We gave you workouts, strengthtraining, body toning and cardiovasculartraining routines - everything you need tobuild a healthy foundation and maintain avibrant, active life.We also gave you the reasons why itworks. In LIVING LEAN, I share storieswith you about my childhood and fill you
in on exactly how my history formed myhealth approach of today.As in LIVING LEAN, this cookbookdoes not waste time exploring thecaloric breakdown of each crumb. If youwant to know how many grams ofcarbohydrates there are in a slice ofwhole wheat bread, Google it. The LIVING LEAN Cookbook is acontinuation of the recipes in The DolceDiet: LIVING LEAN book.Though I still have the Breakfast Bowlalmost every day, and I love my EggScrambles for lunch and my SalmonSalads are amazing, I’m blown away bythe tastiness and ease of these newrecipes.
There are Vegan, Gluten-Free, Athleteand Health-Minded options. Theserecipes will work for most everyone,often with just minor changes.We’ve received hundreds of reviewsand testimonials about LIVING LEANand now we can’t wait to hear what youthink of these recipes!Every day, I check my Twitter feed(@thedolcediet) to see nearly 3,000+testimonials from people around theworld who love this program.And, in case you were wondering, no,we do not have a marketing firmpropelling The Dolce Diet brandforward. We have something way better.YOU!
YOUR results!Yes, actual folks from around the worldwho use The Dolce Diet principles toachieve their health goals!There is no gimmick on the planet thatcan trump the truth.So go explore this cookbook,experiment, tweak to your liking andyour lifestyle, and try new things! Takepictures and post them to me on Twitter!I love to see what everyone is doing!Remember, we’re in this together. Wecan inspire each other and motivate eachother, but we must always beaccountable to ourselves.Please share these recipes with yourfamily and friends. Bring a dish to your
office or a neighbor’s birthday party.Help spread the joy of health, wellnessand easy weight loss.What would the world be like if yourfriends and family were all too sick,tired and lifeless to share the comingdecades with you?These recipes are inexpensive and easyto prepare. Of course, they are alsohighly nutritious and so delicious you’llwonder why you didn’t start sooner.Pancakes, fried chicken, chili andburritos on a diet? That's right!Here’s to one positive step at a time!-Mike Dolce
Praise for The Dolce Diet: LIVINGLEANThe Dolce Diet, three words aboutLiving Lean: 1. Simple 2. Inspirational3. Effective. Thank you, Mike Dolce!You've made staying in shape easy!~STEWART M. The Dolce Diet, Love it! My Little-Boy-2-B has been on it for 5.5 months! Thisdiet is truly amazing for moms pre &post baby! Yes, The Dolce Diet is pregofriendly! Plenty of the RIGHT kind offood that tastes great!~THE H2H WAITRESS
Started two weeks ago. Lost 13 poundsso far. Yea! Love the recipes! So do mykids! Thank you!~DAWN H. Body fat down 4% in 2 months?!Yessss! #LIVING LEAN~MOLLY C. The Dolce Diet: Started 410, down 50lbs. so far.~ JOSH W. The Dolce Diet: 13 lbs. lost in 4 weeks!People are asking what I'mdoing...Telling them LIVING LEAN!
~MIKE S. Real talk! The Dolce Diet is theEinstein, da Vinci and Jesus of losingweight all wrapped up in one...glutenfree wrap that is.~MIKEY F. Another 5 (lbs. lost) on The Dolce Diet.25 pounds down in 2 weeks, 100 to go!#LivingLean!~JOHN P. Making THE DOLCE DIET turkeyburgers. LIVING LEAN and loving it!~JULIE W.
The Dolce Diet, I've lost 35 lbs. of fatsince January 3rd. Healthy anddelicious! I love Living Lean.~BRANDON E. I can't walk! That means I had a greatbooty workout!! Yeah buddy!#LIVINGLEAN~MARI C. The Dolce Diet, 31 lbs. lost now.Feeling great. Can't believe I didn't dothis before. 16 lbs. to go.~JEFF S.
24 lbs. in 6 weeks! BOOM! All thanksto The Dolce Diet & Living Lean!~CHRIS P. Day 40 tastes just as good! Mike Dolceis the Weight Whisperer.~STEPHANIE S.
NOTEYou should seek medical supervisionbefore beginning any diet or exerciseprogram. Nothing written in this bookshould be taken as a substitute formedical advice. This book is forinformation purposes only. Thepublisher, author and all involved withthis book have done so with honest effortand make no representations withrespect to the accuracy of its contents.None involved with the production anddistribution of this book shall be heldneither liable nor accountable for anyloss or damage including but not limitedto special, incidental, consequential or
other. Mention of specific organizations,entities, individuals, companies orauthorities does not imply endorsementby the author, publisher or any partyinvolved with this book nor doesmention of specific organizations,entities, individuals, companies orauthorities imply that they endorse thisbook, its author, the publisher or anyparty involved with this book.Information within this book is generaland offered with no guarantees on thepart of the author, publisher or any partyinvolved with this book.
THE DOLCE DIETLIVING LEAN COOKBOOK
by MIKE DOLCEwith Brandy Roon
RECIPE KEYNote: These recipes are easilyinterchangeable with vegan, gluten-free,health-minded and athletic lifestyles.Experiment, tweak and enjoy! Recipe KeyV = Vegan friendly (no animal products)G= Gluten friendlyH = Health-mindedA = Athlete friendly
Photo: Blueberry Coconut BuckwheatBowl
BLUEBERRY COCONUTBUCKWHEAT BOWL(V, G, H, A)Serves 1 Ingredients1/4 cup organic buckwheat1/3 cup unsweetened shredded coconut(keep a palmful of coconut on the sidefor toasting)1 cup water1/4 cup plain almond milksprinkle of Saigon cinnamon1/3 cup blueberries (fresh or frozen)1 Tbsp. agave (V) or honey
DirectionsIn a small pot, bring water to a boil andadd buckwheat and coconut. Reduce heatand simmer.After about 3 minutes, when buckwheatstarts to thicken, add in blueberries, mixand cover. Mixture should thicken inabout 4-5 minutes. Remove from heat,stir and cover.In a small pan, toast the extra coconutflakes and set aside.Back to the buckwheat: Drizzle in agave,cinnamon and almond milk (be carefulnot to make the mixture too thin).Buckwheat tends to keep thickening evenafter removed from heat.
Put in bowl and top with toasted coconutflakes. Enjoy!
EGGS, GREENS & BEAN BURRITO(G, H, A)Serves 1 Ingredients2 eggshandful spinach1/3 cup red or black beanssprinkle of white, sharp cheddar(optional)3 thin slices avocado (optional)dash of pepperBragg All Natural Herb & SpiceSeasoning (optional)1 tsp. Veganese spread (optional)
1 whole wheat or gluten-free wrap DirectionsScramble eggs, and then mix in beansand seasoning when eggs are almostdone. Stir well.Spread Veganese onto wrap.Grate cheese onto wrap and add cookedeggs and beans.Top with spinach and sliced avocado.Wrap up tightly and enjoy!
GRANOLA BERRY SMASH(G, H, A)Serves 1 Ingredients1/4 cup blueberries1/4 cup strawberries1/4 cup granolasplash of unsweetened almond milkdash of cinnamon DirectionsWarm berries in small pot and put inbowl.
Top with granola and a splash of almondmilk. Sprinkle with cinnamon.Enjoy!
STEEL CUT OATS & DATES(V, H, A)Serves 1-2 Ingredients1/4 cup steel cut oats3/4 cup water or almond milkdash of cinnamon1/4 cup chopped dates DirectionsBring water to a boil.Add oats, dates and dash of cinnamonand then simmer for about 20 minutes.
Remove from heat and let stand for 2-3minutes before serving.
HARDBOILED EGGS & AVOCADOBREAKFAST SALAD(G, H, A)Serves 1 Ingredients2 hard-boiled eggs1/2 avocado, peeledsprinkle of peppersprinkle of sea saltdash of paprika1 tsp. Veganese (optional) Directions
Peel eggs, and then add to small bowland mash.Add in avocado and mash with eggs.Mix in Veganese, salt, pepper andpaprika.Mix well and enjoy! This also goes great on your favoritehealthy bread or wrap!
TATER TOTS(V, G, H, A)Serves 4-6Note: Serve these breakfast potatoeswith your favorite egg recipe. Ingredients8 red potatoes, cut into bite-sized pieces1/4 bell pepper, diced1/2 onion, chopped2 cloves garlic, chopped2 Tbsp. grapeseed oilSea salt, to tasteBlack pepper, to taste
DirectionsIn large pan, heat grapeseed oil onmedium and add potatoes, mixingfrequently.When potatoes begin to brown, add inonion, bell pepper and garlic andcontinue mixing about another 10minutes until potatoes are tender.Sprinkle with salt and pepper.Serve hot.
OMELET(G, H, A)Serves 1 Ingredients3 whole eggs1/4 diced red pepper1/4 diced onion1/4 cup almond milk1 cup mushrooms, slicedhandful spinach leavesdash of sea salt1 slice Havarti cheese (optional)
DirectionsLightly coat 2 medium sauté pans withgrapeseed oil and put on low heat.Dice peppers, onions and mushrooms.Add to pan #1. Sauté for about 2 minutesand add mushrooms.Whip eggs and milk in medium mixingbowl.Once the vegetables begin to soften, addspinach leaves to pan #1.Once spinach has begun to wilt, removepan #1 from heat.Evenly pour eggs into pan #2 so theycoat the bottom of the pan and cover.(Do not stir.)Once eggs harden, flip the omelet over
and immediately add contents of pan #1and cheese slice to half of the omelet.Fold the empty omelet half over on topand serve.
EGG SCRAMBLE(G, H, A)Serves 1-2 Ingredients3 whole eggs1/4 diced red pepper1/4 diced onion1 cup mushrooms, slicedhandful spinach leavesdash of sea salt1 slice white cheese (optional)Also:1/3 avocado, smeared on toast
2 slices toasted bread DirectionsLightly coat medium sauté pan withgrapeseed oil and put on low heat.Dice peppers and onions and add to pan.Sauté about 2 minutes, then addmushrooms.Whip eggs in medium mixing bowl.Once the peppers, onions andmushrooms soften, add spinach leaves.Once spinach begins to wilt, evenly poureggs into pan.Lightly stir into a scramble.Once desired consistency is reached,turn off stovetop, mix in cheese and
serve with toast smeared with avocado.
TOFU & KALE SCRAMBLE(V, G, H, A)Serves 2-4 Ingredients1 green bell pepper, diced8 oz. mushrooms, sliced2 cloves garlic, minced15 oz. of tofu, firm or extra-firm,crumbled1 1/2 tsp. smoked paprika1 tsp. ground cuminsea salt, to tastedash of turmeric
handful kale1/4 cup nutritional yeast DirectionsSauté mushrooms, pepper and garlic ingrapeseed oil on medium heat untiltender.Add the tofu, stirring often. Add thespices followed by the kale.Add a tsp. of water, cover and steam,stirring every minute or so, until the kalewilts.Mix in the nutritional yeast and cook for2 more minutes until hot throughout.Serve and enjoy!
SPINACH, BELL PEPPER &MUSHROOM FRITATTA(G, H, A)Serves 2-4 Ingredients2 Tbsp. grapeseed oil8 eggs1/2 cup almond milk2 garlic cloves, minced2 cups baby spinach, chopped1 sweet onion, chopped1 green bell pepper, chopped5 oz. crimini mushrooms
sea salt, to tasteblack pepper, to tasteketchup, for dipping (optional) DirectionsHeat large pan with grapeseed oil andadd garlic, spinach, onion, mushroomsand green pepper.Cook about 4 minutes or until vegetablesare tender.In a small bowl, mix eggs and milk andadd to vegetable pan, reduce heat to asimmer and cover.Cook about 8 minutes.Cut into wedges and serve.
COCONUT FRUIT CUPS(V, G, H, A)Serves 2 Ingredients1 mango, chopped1 peach, chopped2 kiwis, peeled & chopped1/2 lb. grapes1/4 cup pecans, crushed1/2 cup grated unsweetened coconut1/4 cup fresh squeezed orange juice Directions
Combine ingredients and mix well.Put into small serving bowls.Refrigerate for 1 hour.Serve.
PITBULL PANCAKES(V, G, H, A)Serves 4-6 Ingredients1 cup Pamela's Baking & Pancake Mix(or similar brown rice mix)1 large egg or egg alternative* (V)3/4 cup water1 Tbsp. coconut oil DirectionsFollow the pancake directions on theback of the mix.Use coconut oil for the mix and to cook
the pancakes.Serve with Fresh Berry Syrup.Note: Add more water to batter forthinner pancakes; Less water for thickerpancakes. *EASY EGG ALTERNATIVE(This vegan egg substitution is equal to 1egg.)1 Tbsp. ground flax seeds3 Tbsp. waterStir together until thick and gelatinous.
BLUEBERRY PITBULL PANCAKES(V, G, H, A)Serves 4-6 Ingredients1 cup Pamela's Baking & Pancake Mix(or similar brown rice mix)1 large egg or egg alternative* (V)3/4 cup water1 Tbsp. coconut oil1 1/2 cups fresh blueberries (mix intobatter before pouring into pan) DirectionsFollow the pancake directions on the
back of the mix.Use coconut oil for the mix and to cookthe pancakes.Serve with Fresh Berry Syrup.Note: Add more water to batter forthinner pancakes. Less water for thickerpancakes. *EASY EGG ALTERNATIVE(This egg substitution is equal to 1 egg.)1 Tbsp. ground flax seeds3 Tbsp. waterStir together until thick and gelatinous.
BANANA FLAXSEED PITBULLPANCAKES(V, G, H, A) Serves 4-6Ingredients1 cup Pamela's Baking & Pancake Mix(or similar brown rice mix)1 large egg or egg alternative* (V)3/4 cup water1 Tbsp. coconut oil2 bananas, chopped (add to batter beforepouring into pan)1/2 cup ground flaxseed (add to batterbefore pouring into pan)
dash of cinnamon DirectionsFollow the pancake directions on theback of the mix.Use coconut oil for the mix and to cookthe pancakes.Serve with Fresh Berry Syrup.Note: Add more water to batter forthinner pancakes. Less water for thickerpancakes. *EASY EGG ALTERNATIVE(This egg substitution is equal to 1 egg.)1 Tbsp. ground flax seeds3 Tbsp. water
Stir together until thick and gelatinous.
FRESH BERRY SYRUP(V, G, H, A)Serves 4-6Note: Pairs with pancakes, East CoastBreakfast Toast, plain Greek yogurt,cereals & more! Ingredients4 oz. water1 cup strawberries1 cup blueberries1 Tbsp. agave (optional) DirectionsAdd water and fruit to small saucepan.
Cover and turn to low-medium heat.When fruit softens, reduce heat and mashwith spatula.Add agave, stir and serve.
Photo: Feta, Spinach & Tomato EggScramble
FETA, SPINACH & TOMATO EGGSCRAMBLE(G, H, A)Serves 1Ingredients2 whole eggs3-4 Tbsp. almond milklarge handful baby spinach1 Tbsp. feta1 small vine-ripened tomato, seeded &diced2 Tbsp. grapeseed oil2 Tbsp. red beans (optional)dash of black pepper
DirectionsHeat grapeseed oil in medium pan onlow.Whisk eggs and milk together in smallbowl and add to pan, stirring frequently.When eggs are still a bit runny, add inspinach and beans, and continue mixing.Spinach will wilt as eggs cook.Once done, spoon eggs onto small plateand top with diced tomatoes, blackpepper and feta.
BREAKFAST BOWL(V, G, H, A)Serves 1-2 Ingredients1/2 cup oat bran or buckwheat (G)1/4 cup blueberries1/2 cup strawberries1/4 cup raisins1/2 sliced banana1 Tbsp. all-natural peanut butter oralmond butter1 Tbsp. ground flaxseeds1 pinch cinnamon
1 cup water DirectionsIn a medium saucepan, bring 1 cup waterto boil.Reduce flame and mix in berries and oatbran, stirring often until desiredconsistency is reached.Mix in flaxseeds, raisins and cinnamon.Pour into bowl and add peanut butter oralmond butter and top with banana.Add in a dash of almond milk or waterto thin out oat bran if desired.
EAST COAST BREAKFAST TOAST(V, G, H, A)Serves 1 Ingredients1 egg (or egg alternative)1/4 cup almond milk2 slices breadcoconut oil (as needed)dash of cinnamon DirectionsCoat pan with coconut oil and placeover low heat.
In bowl, beat eggs and milk togetherwith fork.Dip bread slices into egg mixture andsoak through. Put bread slices in pan and heat untillightly browned.Be sure to flip them over to cook bothsides.Repeat until all bread slices have beenbrowned. Top each bread slice with cinnamon andfresh fruit, or serve with Fresh BerrySyrup.Note: If cooking for more than oneperson, simply double the recipe as yousee fit.
OATS & BERRIES SMOOTHIE(V, G, H, A)Serves 1-2Note: There are more smoothie recipeslater in the book! Ingredients1 cup blueberries1 cup strawberries1 orange1 banana1/2 cup uncooked oat bran or buckwheat(G)1/2 cup almond milk1 tsp. agave
1 tsp. ground flaxseed10 ice cubes DirectionsCombine in blender and blend untilcreamy.
TOFU VEGGIE SCRAMBLE(V, G, H, A)Serves 4-6 Ingredients2 (15 oz.) packages firm tofu1 Tbsp. grapeseed oil3 green onions, chopped3 garlic cloves, minced1 Tbsp. fresh squeezed lime juice1/2 green bell pepper, chopped1/2 red bell pepper, chopped4 sprays of Bragg Liquid Aminos (or 2Tbsp. low-sodium soy sauce)
3/4 cup salsa (see homemade recipe forsalsa in Snack section)1/4 cup cilantro, choppeddash of black pepper, to taste DirectionsDrain tofu, pat dry and grate into largebowl.In large pan, sauté onions, garlic andbell peppers on medium heat ingrapeseed oil until tender. Mix in thegrated tofu and cook another 5 minutes,stirring often.Now add in lime juice, Bragg’s LiquidAminos, salsa and cilantro and mix well.Serve over leafy greens, or whole wheat
or gluten-free toast.
ALMOND BUTTER & FRUIT PITA(V, G, H, A)Serves 1 Ingredients1/2 banana, sliced1/4 cup fresh strawberries, sliced2 pieces of your favorite whole wheat orgluten-free pita bread2 Tbsp. almond butter DirectionsSplit pita bread open and toast.Smear almond butter inside and packwith banana and strawberry slices.
Note: Apple slices also taste great!
THE GREEN REUBEN(G, H, A)Serves 1 IngredientsReuben Dressing (recipe follows -make this first)2 slices whole wheat or gluten-freebread1 Tbsp. mustard1/4 cup Eden Organic Sauerkraut (orsimilar)2 slices of Swiss cheese1/2 avocado2 Tbsp. grapeseed oil
DirectionsSpread one slice of bread with somemustard, the other slice with ReubenDressing.Drizzle grapeseed oil into, and then addin bread slices, dry side down.Top one slice with avocado and Swisscheese, and the other with sauerkraut.Over medium heat, grill the sandwichuntil browned, about 5 minutes.Put the sandwich halves together andenjoy!
REUBEN DRESSING(G, H, A)Serves 1 Ingredients4 Tbsp. Veganese1 1/2 Tbsp. ketchup1 Tbsp. horseradish1/2 tsp. sweet pickle relishdash of Worcestershire sauce DirectionsBlend the ingredients thoroughly in abowl.
Spread on bread slice to complete yourGreen Reuben.Enjoy!
WARM QUINOA, CHICKPEA &VEGGIE BOWL(V, G, H, A)Serves 2-4 Ingredients1 cup quinoa1 Tbsp. grapeseed oil1 red bell pepper1 green bell pepper3/4 cup chickpeasabout 14 cherry tomatoes1/4 cup red onion, chopped
DirectionsCook quinoa according to packagedirections and set aside to cool.Slice peppers and onions and sauté ingrapeseed oil for a few minutes untilsoft.Toss tomatoes into the pan with thepeppers/onions mix. Sauté for another 2-3 minutes until tomato skin begin tocrumple.Now add in chickpeas and sauté anotherminute.Time to serve! Scoop quinoa intoindividual serving bowls and then topwith veggie mixture. Enjoy!
APPLE, RAISIN & CARROT JUBILEE(V, G, H, A)Serves 2 Ingredients3 large carrots, grated1/2 cup chopped cashews (put them in aZiploc bag & smash them with a meatmallet)2 apples, cubed1/2 cup raisins1 Tbsp. lemon juice2 Tbsp. Veganesedash of sea saltdash of black pepper
1 Tbsp. olive oil Directions:Put ingredients in a big bowl and mixwell. Serve and enjoy!
QUINOA SOUTHWEST SALAD(V, G, H, A)Serves 2-4 Ingredients1 cup quinoa1 can black beans (drained)2 garlic cloves, minced1/2 cup celery, chopped1 carrot, diced1 cup fresh green beans, chopped1/2 cup red bell pepper, diced1/2 cup green bell pepper, diced1 medium vine-ripened tomato, sliced
1 cup cucumber, chopped1/4 cup sliced olives2 Tbsp. fresh basil, chopped1/4 cup green onions, chopped2 Tbsp. grapeseed oil3 Tbsp. extra virgin olive oil (fordressing) DirectionsCook quinoa according to packagedirections and set aside.Together, sauté garlic, carrot, peppers,green beans and celery in 2 Tbsp. ofgrapeseed oil for about 5 minutes untilsoft.Transfer quinoa and veggies to large
bowl and mix.Add in all additional ingredients andmix thoroughly.Dish into individual serving bowls anddrizzle with extra virgin olive oil. Add sea salt and pepper to taste.
CRANBERRY CASHEW SPINACHSALAD(V, G, H, A)Serves 2-4 Ingredients3 large handfuls organic spinach (about3-4 oz.)1 shallot, chopped1/4 cup balsamic vinegar1/4 cup extra virgin olive oildash of sea saltdash of black pepper1 Tbsp. spicy brown or Dijon mustard1 cup dried cranberries
1 cup cashews, crushed or whole DirectionsFor the dressing, whisk together thechopped shallot pieces, mustard,balsamic vinegar, sea salt and pepper.Then toss the spinach leaves withdressing and mix in the cranberries andpecans.Enjoy!
SANTORINI ISLAND SALAD(V, G, H, A)Serves 2-4 Ingredients4 cups arugula & spinach mix1/4 cup feta cheese crumbles1 red onion, chopped2 pieces of celery chopped1 1/2 cups chickpeas1/2 cup black pitted olives1/2 cucumber, peeled & chopped Directions
Put into large bowl and mix well. Topwith Santorini Dressing below.
SANTORINI ISLAND DRESSINGServes 2 Ingredients1 Tbsp. apple cider vinegar3 sun-dried tomatoes, chopped3 Tbsp. extra virgin olive oil1 garlic clove, minced1 lemon (juice & zest)zest is grated lemon peelsalt & pepper to taste DirectionsPut ingredients in a bowl, whisk together
until smooth and mix into salad.
Photo: Cinnamon Apple Grilled Cheese
CINNAMON APPLE GRILLEDCHEESE(G, H, A)Serves 1 Ingredients2 slices whole wheat or gluten-freebread1 organic red apple, thinly sliced2 Tbsp. maple syrup (agave also workswell here)dash of cinnamon1 Tbsp. grapeseed oil2 Tbsp. feta cheese crumbles
DirectionsLightly coat small pan with grapeseedoil and put on medium heat.Place apple slices in pan. Apples can betouching but not on top of each other.Drizzle small amount of maple syrup oneach slice (not more than 2 Tbsp. worthfor the whole pan) and then dash withcinnamon.Cook for about 2 minutes, then flip andcook for additional 2 minutes untillightly browned around edges.When apples are almost done, lightlytoast bread slices.Place apples on one side of bread,followed by a layer of feta crumbles and
then another layer of hot apple slices.Top with remaining bread slice. Enjoy!
HOT AVOCADO CHICKENSANDWICH(G, H, A)Serves 1 Ingredients2 slices whole wheat or gluten-freebread1 slice cheddar, or cheese of yourchoice1 chicken breast, cooked & chopped1 Tbsp. green pepper, minced1 Tbsp. onion, minced1 Tbsp. Veganese3 thin avocado slices
2 Tbsp. grapeseed oil (for sautéing) DirectionsChop chicken, peppers and onions andsauté in separate pans in grapeseed oil.(Chicken in one pan, veggies in theother.)Make sure to cook onions and greenpeppers until soft.Slice avocado pieces and set aside.When chicken and veggies are nearlydone, toast your bread.As soon as bread is done, spreadVeganese onto slices, then lay down theavocado, then cheese and top with hotchicken and veggies. Top with other
bread slice, mash down and enjoy!
BACON, SPINACH & TOMATOSANDWICH(G, H, A)Serves 1 Ingredients2 slices of whole wheat or gluten-freebread2 slices low-sodium turkey baconsmall handful of fresh spinach leaves1/2 vine-ripe tomato, thinly sliced1 Tbsp. Veganese DirectionsCook turkey bacon in a pan with
grapeseed oil until crispy, then place onpaper towels. Once cool enough, breakeach bacon piece in half and set aside.Lightly toast bread, then smear withVeganese.Place tomato slices, followed byspinach then bacon pieces on one breadslice and top with remaining piece ofbread.Cut in half or quarters and enjoy!
HONEY MUSTARD TURKEY &PEAR SALAD(G, H, A)Serves 2-4 Ingredients1 organic turkey breast (not deli slices)2 large handfuls arugula & spinach mix1 pear, sliced into thin, flat pieces1 Tbsp. apple cider vinegar3 Tbsp. extra virgin olive oil1 Tbsp. feta crumbles or 2 slicesprovolone (optional)1 Tbsp. Annie’s Organic Honey Mustard
DirectionsSlice raw turkey breast and brush withhoney mustard. Cook in pan withgrapeseed oil.Layer pear slices on turkey pieces inpan. Follow with layer of cheese.Cover and cook about 3 minutes untilcheese melts.Place spinach and arugula mix intobowls and place turkey slices on top.Dressing: Whisk a Tbsp. of the honeymustard with a Tbsp. of olive oil anddrizzle onto salad.
HONEY CHICKEN LETTUCE CUPS(G, H, A)Serves 4-6 Ingredients10 large butter lettuce leaves8-10 sprays of Bragg Liquid Aminos totaste (or 2 Tbsp. low-sodium soy sauce)3 Tbsp. honey2 Tbsp. apple cider vinegar4 Tbsp. peanut oil3 boneless skinless chicken breasts,choppeddash of black pepper2 garlic cloves, finely chopped
1 Tbsp. ginger root, grated1 bunch scallions, diced8 oz. water chestnuts, drained1/4 cup roasted unsalted cashews,crushed1 tsp. sesame seeds1 cup quinoa (optional) DirectionsSprinkle the chicken pieces with pepperand cook it in the peanut oil on mediumto high heat, stirring occasionally.Add 2 Tbsp. peanut oil to separate largepan and stir in the grated ginger, garlicand scallions.In about 2 minutes, add in water
chestnuts, cashews and the honeymixture. Sauté together for about 2-3minutes and then reduce to a simmer.Once the chicken is done, drain juicesfrom pan and add the chicken to theveggie pan. Mix everything togetherthoroughly. Remove from heat.Put mixture in serving bowl and thelettuce leaves on a plate. To serve,spoon the chicken into each lettuce leaf,wrap the leaf around the chickenmixture, and enjoy!
TUNA-STUFFED TOMATOES(G, H, A)Serves 1-2 Ingredients2 large vine-ripened tomatoes1 can tuna in water, drained2 Tbsp. Veganesedash of sea saltdash of black pepper DirectionsWash and core tomatoes and set aside.In a small bowl, combine tuna,
Veganese, salt and pepper and mix well.Stuff tuna mixture into tomatoes.Enjoy!
Photo: Phenom Chicken & Date Wraps
PHENOM CHICKEN & DATE WRAPS(G, H, A)Serves 2-4 Ingredients2-4 whole wheat or gluten-free wraps1 chicken breast8 dates, pitted & sliced8 oz. small curd plain cottage cheese2 Tbsp. grapeseed oil DirectionsSlice chicken breast into thin strips andcook in grapeseed oil and set aside.
Spread thin layer of cottage cheese onwraps and line with dates and chickenstrips.Wrap and eat!
ZUCCHINI, BLACK BEAN &QUINOA SOUP(G, H, A)Serves 4-6 Ingredients6 cups low-sodium chicken broth1 cup uncooked quinoa1 large onion, sliced1 1/2 cups black beans2 large carrots, chopped3 cloves garlic, minced3 Tbsp. grapeseed oil1 lb. zucchini, chopped
1 lb. kale leaves, choppeddash of sea saltdash of black pepper DirectionsIn a large pot bring chicken broth to aboil and add in quinoa. Lower to asimmer and cover. Cook for about 30-40minutes or until quinoa is soft.Meanwhile, in large pan, sauté onions,carrots and garlic in grapeseed oil untiltender.Add in zucchini and cook about 5minutes.Mix in kale and cook until wilted, thenset aside.
When quinoa is soft, stir in black beansalong with veggie mixture.Season with salt and pepper. The soupshould be pretty thick. You can thin it outwith additional broth if you’d like.Enjoy!
CASHEW & MINT QUINOA(V, G, H, A)Serves 4-6 Ingredients1 cup quinoa1 cup cashews, crushed2 Tbsp. extra virgin olive oil1/2 cup black beans1/2 cup chickpeas1/2 cup scallions, chopped1/4 cup mint, chopped1 cup cauliflower, finely chopped1/2 cup carrots, finely chopped
DirectionsCook quinoa according to packagedirections and set aside.Sauté carrots and cauliflower untiltender.Combine all ingredients in large bowland serve.
MAPLE CHICKEN VEGGIE KABOBS(G, H, A)Serves 4-6 Ingredients1 1/2 lbs. skinless boneless chickenbreast, cut into 2-inch chunks12 skewers1 tsp. sea salt1 large red bell pepper, seeded & cutinto 2-inch slices1 large green bell pepper, seeded & cutinto 2-inch slices7 oz. Portabella mushrooms, cut intochunks (optional)
1 bottle Annie’s Organic Smoky MapleBBQ Sauce (or similar) DirectionsThe key to the kabob is to cut everythingso that you can spear it with a stick!You can make this on the grill or in theoven. If using oven, preheat to 350degrees.In bowl, coat chicken chunks with about3/4 cup of the Annie’s Maple BBQSauce, cover and let marinate about 15-20 minutes.Then, in large pan, sear all sides of thechicken pieces so that when skewered,no raw chicken is touching the veggies.
Skewer the chicken and all veggies andplace on grill, turning occasionally untilchicken is cooked through and veggiesare browned at edges. If cooking inoven, you’ll need one large (or multiple)baking dish(es).Place skewers in baking dishes, brushchicken and veggies with sauce and cookfor about 30 minutes or until chickenpieces are cooked through and veggiesare browned at edges.Whether you’re cooking these on thegrill or in the oven, be sure to basteoccasionally while cooking.Serve and enjoy!
ITALIAN CHICKEN KABOBSServes 4-6This is similar process as the previouskabob recipe except the marinade isdifferent.1 1/2 lbs. skinless boneless chickenbreast, cut into 2-inch chunks12 skewers2 Tbsp. apple cider vinegar1 1/2 tsp. sea salt1/2 tsp. hot red pepper flakes (optional)1 Tbsp. extra virgin olive oil1 Tbsp. fresh basil, chopped1 Tbsp. fresh oregano, chopped2 garlic cloves, minced
2 zucchini, sliced into rounds1 large red bell pepper, seeded & cutinto 2-inch slices1 large green bell pepper, seeded & cutinto 2-inch slices7 oz. Portabella mushrooms, cut intochunks (optional) DirectionsThe key to the kabob is cut everything sothat you can spear it with a stick!You can make this on the grill or in theoven. If using oven, preheat to 350degrees.Whisk apple cider vinegar, 1 tsp. seasalt, and hot red pepper in bowl,
followed by olive oil. Add basil,oregano and garlic, and stir. Add inchicken and toss to coat. Let marinateabout 15-20 minutes.In large pan, sear all sides of the chickenpieces so that when skewered, no rawchicken is touching the veggies.Skewer the chicken and all veggies andplace on grill, turning occasionally untilchicken is cooked through and veggiesare browned at edges. If cooking inoven, you’ll need one large (or multiple)baking dish(es).Place skewers in baking dishes, brushchicken and veggies with sauce and cookfor about 30 minutes or until chickenpieces are cooked through and veggies
are browned at edges.Whether you’re cooking these on thegrill or in the oven, be sure to basteoccasionally while cooking. Serve andenjoy!
Photo: Homemade Refried Bean Tacos
HOMEMADE REFRIED BEANTACOS(V, G, H, A)Serves 4-6 Ingredients1 15 oz. can pinto beans, drained1/2 cup aged cheddar, shredded(optional)dash of sea salt6 organic taco shells (choose gluten-freeshells if you’d like)splash of water1 small onion, dicedlarge handful of spinach, shredded
2 small tomatoes, diced DirectionsIn small pan, sauté onions until tender.In small pot add pinto beans, onions,splash of water, dash of sea salt and asprinkle of the cheddar cheese and puton low heat.Mash bean mixture with potato masheror fork, and crush and mix until smooth.(You can also use an electric mixer orfood processor here and then add themixture to the pot to warm.)Once smooth and heated, spoon beansinto taco shells.Top with spinach, tomato and leftover
CHICKEN APPLE QUESADILLAS(G, H, A)Serves 2-4 Ingredients4 gluten-free tortillas1 chicken breast, cooked & shredded1 cup aged white cheddar (optional) ornutritional yeast1 apple, sliced thin DirectionsIn large pan, warm one tortilla at a time,sprinkle each with cheese a scoop ofshredded chicken and a thin layer of
apples.Fold tortilla in half and flip over to cookother side.When cheese melts remove from pan andcut in triangles.
QUINOA VEGGIE BAKE(V, G, H, A)Serves 4-6 Ingredients1 cup quinoa, cooked according topackage directions & set aside1 bunch of baby broccoli, chopped1 cup carrots, finely diced2 cloves garlic, minced1 Tbsp. Veganese1/2 cup nutritional yeast (or Parmesancheese)dash of sea salt, to tastedash of pepper, to taste
DirectionsPreheat oven to 350 degrees.Combine cooked quinoa and rest ofingredients in casserole dish and topwith a few more sprinkles of nutritionalyeast (or Parmesan cheese).Bake 20 minutes.Enjoy!
Photo: Dolce Feta Pizza
DOLCE FETA PIZZA(G, H, A)Serves 2 Ingredients1 gluten-free or whole wheat pizza crusthandful kale1 small onion, chopped1 15 oz. can diced tomatoes2 Tbsp. grapeseed oildash of Italian herb seasoning1 cup feta cheese crumbles Directions
Preheat oven to 350 degrees.Sauté onions in grapeseed oil untiltender.Add in handful of kale and mix withonions until wilted.Spread diced tomatoes and their juicesover pizza crust, careful to leave theedge of the crust plain.Spread onion and kale mixture.Sprinkle feta crumbles evenly overpizza.Sprinkle on herb seasoning.Cook for 30 minutes, or until edges ofpizza crust brown.Enjoy!
OPEN-FACE TURKEY SALADSANDWICH(G, H, A)Serves 4 Ingredients8 slices whole wheat or gluten-freebread, lightly toasted2 fresh turkey breasts (not deli slices)2 Tbsp. olive oil2 cups seedless red grapes, halved2 apples, chopped6 cups fresh baby spinach2 Tbsp. apple cider vinegar4 pieces provolone, thinly sliced
DirectionsThinly slice turkey breast and cook ingrapeseed oil. Layer provolone sliceover turkey breast, then set aside.In pan, lightly sauté grapes and apples ingrapeseed oil for about 1-2 minutes.Place two pieces of bread on a plate andlayer with turkey slices, apple and grapemixture, spinach and drizzle with applecider vinegar.
SALMON & GREENS SALAD(G, H, A)Serves 1 Ingredients4 oz. Wild Alaska Salmon (canned,water drained)large handful baby spinach1/4 cup black beans2 Tbsp. extra virgin olive oil1/4 cup raisinsOptional: Add 1 or 2 hard-boiled eggsto the salad to beef it up. Directions
In bowl, combine spinach, raisins andchickpeas.In small pot, slowly warm the salmonand then add into salad.Drizzle olive oil over top of salad.Enjoy!
HONEY, YAM & BEAN WRAP(G, H, A)Serves 4-6 Ingredients8 whole wheat or gluten-free wraps2 large yams, peeled & cut into chunks4 Tbsp. grapeseed oil1/2 yellow onion, diced2 cups cooked black beans, rinsed &drained1/2 tsp. ground cumindash of sea salt, to tastedash of black pepper, to taste
drizzle of honey DirectionsPreheat oven to 375 degrees.In large mixing bowl, toss yam chunkswith 3 Tbsp. of grapeseed oil.Spread coated yams on baking sheet andcook for 20 minutes or until tender.In large pan, add 1 Tbsp. grapeseed oiland sauté onion until tender.Add beans, cumin, salt and pepper toonion pan and stir well.Remove from heat and mix in cookedyams.Spoon mixture into wraps, drizzle withhoney, fold up and enjoy!
BLACK BEAN & ZUCCHINIQUESADILLAS(V, G, H, A)Serves 2 Ingredients1/2 cup canned black beans, rinsed &drained2 Tbsp. salsa (Fresh Salsa recipe is inthe Sides & Snacks section)1/2 cup zucchini, peeled & finelychopped4 whole wheat or gluten-free wraps1/4 cup aged cheddar cheese (optional)
DirectionsPreheat oven to 350 degrees.Combine beans and salsa in a smallbowl; mash with a fork and then mix inzucchini.Layer 1 wrap with half the bean mixture,sprinkle with some cheese, and then topwith another wrap.Repeat this process with the remainingwraps.Place wraps on a baking sheet and cookfor about 2 minutes on each side until thecheese is melted and wraps are lightlybrowned.Enjoy!
WARM APPLE QUINOA(V, G, H, A)Serves 1-2 Ingredients1/2 cup quinoa, cooked1/4 cup unsweetened almond milk1 apple, chopped1/4 tsp. vanilla extractdash of Saigon cinnamon DirectionsMix ingredients in small pot and heatuntil warm. Serve and enjoy!
MIKE’S AVOCADO SALMONSALAD(G, H, A)Serves 2-4 Ingredients1 6-oz. can wild-caught AlaskanSockeye1/2 stalk celery, chopped1/4 cup red or sweet onion, chopped2 tsp. spicy brown mustard orhorseradish2 Tbsp. dill pickle relish (unsweetened)1/4 tsp. black pepper7 pitted black olives, chopped
(optional)1/2 avocadobrown rice wrap or bread DirectionsPut salmon in a large mixing bowl andmix in celery, onion, mustard, relish,olives, pepper and avocado. Mixthoroughly, stirring avocado into themixture. Transfer salad to brown ricewrap or bread. Enjoy!
CHICKPEA SALAD(V, G, H, A)Serves 2 Ingredients6 oz. chickpeas (garbanzo beans)handful baby spinachhandful kale1/2 cucumber, sliced1/4 chopped onion1/2 tomato, chopped (or 6 cherrytomatoes)1/2 cup chopped walnuts6 sliced strawberries
4 oz. feta cheese crumbles (optional)3 Tbsp. extra virgin olive oil3 Tbsp. balsamic vinegar DirectionsCombine all ingredients in bowl anddrizzle with olive oil and balsamicvinegar.
EGG SALAD(G, H, A)Serves 2 Ingredients4 whole hard-boiled eggs, peeled &chopped1/4 onion, chopped1 celery stalk, choppeddash sea saltdash black pepper1 avocadobread or wrap
DirectionsCombine eggs, onion, celery, salt andpepper in mixing bowl. Scoop out wholeavocado and add to mixture. Mash well.Serve on whole wheat or gluten-freebread, in wrap or over salad.
TUNA SALAD(G, H, A)Serves 2 Ingredients1 can tuna in water1/4 onion, chopped1/2 celery stalk, chopped1/2 avocado1-2 Tbsp. brown spicy mustard1 Tbsp. sweet pickle relish1 hard-boiled egg Directions
Mix all ingredients together and put onwhole wheat or gluten-free bread, inwrap or enjoy over green salad.
SUPAFLY CHICKEN SALAD(G, H, A)Serves 2 Ingredients8 oz. chicken breast, cut into bite-sizedpieces1/2 celery stalk, chopped1 cup grapes, halved1 cup chickpeas1 avocado, peeled & pitted1 tsp. lemon juicesea salt & pepper, to taste
DirectionsLightly coat pan with grapeseed oil andcook chicken over low-medium heat.Combine rest of ingredients in largebowl and mix well, mashing avocadointo mixture.Once chicken is cooked, let cool andthen add to rest of ingredients in bowland mix well.Chill until serving.This salad can be served a number ofways: on a bed of lettuce, on wholegrain bread or in a gluten-free wrap.
STRAWBERRY SALAD(V, G, H, A)Serves 1-2 Ingredients2 handfuls baby spinach10 fresh strawberries, sliced1/2 avocado, cut into bite-sized chunks1 cup walnuts DirectionsArrange spinach, avocado, walnuts andstrawberries in bowl.Dressing: light drizzle of extra virginolive oil and balsamic vinegar
PASTA SALAD WITH VEGGIES(V, G, H, A)Serves 2-4 Ingredients2 cups rotini pasta or gluten-free pasta,cooked according to packageinstructions & drained1 cup chopped broccoli, steamed1 cup chickpeas1/3 cup cubed or shredded mozzarellacheese (optional)1 clove garlic, minced 1/2 tomato, dicedDressing: light drizzle of extra virgin
olive oil & balsamic vinegar DirectionsIn a bowl, mix all ingredients together.Cool in refrigerator until ready to serve.To serve, add dressing and cheese.
SIMPLE SPINACH SALAD(V, G, H, A)Serves 1Note: This is a great weight-cutting mealwhen you need to be light but want tokeep your energy high. Ingredientshandful fresh spinach leaveshandful brightly colored vegetables ofyour choice, choppedhandful fruit, choppedDressing: light drizzle of hemp oil &apple cider vinegar
DirectionsMix all ingredients in bowl and top withdressing.
WALDORF SALAD(G, H, A)Serves 2-4 Ingredients1/2 cup chopped walnuts1/2 cup plain yogurt2 Tbsp. avocado2 Tbsp. parsley, minced1 tsp. honeyfreshly ground black pepper to taste2 large apples, chopped into 1/2-inchpieces2 celery stalks, chopped
1/4 cup raisins1/2 lemon, juiced1 head Romaine lettuce, shredded intobite-sized pieces DirectionsMix yogurt, avocado, parsley, honey andpepper in a bowl. Add the apples, celeryand raisins and sprinkle with the lemonjuice; toss with yogurt mixture. Wait toadd walnuts and lettuce until you’reready to eat the salad. Chill beforeserving.
OIL & VINEGAR DRESSINGextra virgin olive oil, add to tastebalsamic vinegar, add to taste
NATURE’S DRESSINGhemp oil, add to tasteapple cider vinegar, add to taste
GRAPESEED PESTO Ingredients1 1/2 cups fresh basil leaves1/2 cup grapeseed oilGrind basil to a fine paste with mortarand pestle* and put in small bowl.Add grapeseed oil and stir. Directions*You can also use a blender or foodprocessor.
STRAWBERRY VINAIGRETTE Ingredients1/2 cup extra virgin olive oil1/2 pint fresh strawberries, halved2 Tbsp. balsamic vinegar1/2 tsp. sea salt1/4 tsp. black pepper DirectionsBlend all ingredients until smooth. Serveover salad.
SLIGHTLY SLOPPY MIKES(G, H, A)Serves 4 Ingredientswhole wheat or gluten-free buns (regularbread slices will do just fine, too!)1/2 lb. organic ground turkey1 small onion, finely chopped2 cloves garlic, minced1 green bell pepper, diced1/2 cup pinto beans1/2 cup black beans1 cup diced tomatoes
1/2 Tbsp. tomato paste1/2 Tbsp. apple cider vinegar1 Tbsp. maple syrup1 Tbsp. Worcestershire sauce1 Tbsp. spicy mustarddash of sea saltdash of black pepper1 jalapeño pepper, minced (optional) DirectionsCook turkey meat on medium heat forabout 10 minutes until done.In separate, large pan, sauté onion,garlic, green pepper and jalapeño untilsoft.
Add meat to the veggie pan along withrest of ingredients and reduce heat to asimmer, stirring occasionally.Once thickened, scoop onto bread ofyour choice and serve.This can also be eaten breadless in abowl!
STEAK & ASPARAGUS(G, H, A)Serves 2-4Note: This can be served on a bed ofquinoa. Ingredients3 Tbsp. grapeseed oil4 cloves garlic, minced1 large sirloin steak, cut into 1/2 inchcubes3-4 sprays of Bragg’s Liquid Aminos or1 Tbsp. low-sodium soy sauce1 medium yellow onion, diced2 stalks celery, diced
5 oz. crimini mushrooms, sliced1 lb. asparagus, each spear chopped into1/2-inch bites1/2 cup water DirectionsHeat grapeseed oil in a large pan overmedium heat and spray steak withBraggs Liquid Aminos or low-sodiumsoy sauce. Cook until steak is brownedon all sides, about 3 minutes. Turn offheat and set aside.In separate pan, add garlic, onion, celeryand sliced asparagus. Sauté 2 minutesand add steak into mixture. Add waterand cover pan. Cook about 5 minutes or
until asparagus is tender and steakpieces are cooked through. Enjoy!
THE CHICKEN BURGER(G, H, A)Serves 2-4 Ingredients1 lb. ground chicken1 shallot, diced1 Tbsp. garlic, minced1/2 cup crimini mushrooms1 egg4 Tbsp. grapeseed oil1 green bell pepper, chopped4 whole wheat or gluten-free buns (or goprotein style & wrap in butter lettuceleaves!)
large handful baby spinach leaves1 large avocado, sliced1 large vine-ripened tomato, sliced1/2 cup oat bran (or buckwheat forgluten-free option)1 tsp. sea salt1 Tbsp. black pepper DirectionsIn large pan, add 2 Tbsp. grapeseed oiland sauté the shallot, bell pepper andgarlic until tender.Add in the mushrooms and stir for about2 minutes or until mushrooms brown. Setaside and let vegetables cool.Next, in a large bowl, combine the
chicken, vegetables, egg, oat bran, saltand pepper.Mix all ingredients together and forminto 8 patties.Heat 2 Tbsp. grapeseed oil in large panand cook each chicken patty overmedium heat for about 5 minutes on eachside until cooked through.Place burger on buns or lettuce leavesand top with tomato, avocado andspinach. Add ketchup or mustard totaste. Enjoy!
THE EMPEROR'S NEW SALADBlack Rice with Roasted BabyBroccoli, Feta(G, H, A)Serves 2-4 Ingredients1/2 cup black rice1 1/4 cups low-sodium chicken broth1 onion, diced2 cloves garlic, chopped8 oz. crimini mushrooms, sliced1 lb. baby broccoli, choppedhandful dill, chopped
3 Tbsp. grapeseed oil (for use insautéing)1/4 cup grapeseed oil2-3 Tbsp. apple cider vinegar, to taste4 cups arugula & baby spinach, mixed1/4 cup feta, crumbledsea salt, to tastepepper, to taste DirectionsPreheat oven to 400 degrees.Bring the broth to a boil and add blackrice. Reduce the heat and simmercovered, until the rice is tender, about50 minutes.In about 20 minutes, after rice is
cooking, heat 2 Tbsp. grapeseed oil inpan and begin sautéing onion and garlicabout 3-5 minutes. Add in mushroomsand sauté about 5 minutes untilmushrooms are browned. Season withsalt and pepper to taste and set aside.While onion mixture is cooking, tossbroccoli in a bowl with the rest of thegrapeseed oil.Spread the broccoli out on a baking dishand roast in oven until tender, about 10-15 minutes.Mix the black rice, dill, and onionmixture, olive oil and apple cidervinegar.Serve with black rice on a bed ofspinach and arugula mix, topped with
roasted broccoli and sprinkles ofcrumbled feta.
SPINACH & MUSHROOM LASAGNA(G, H, A)Serves 4-6 Ingredients1/2 lb. fresh mushrooms, sliced1 tsp. chopped garlic1/2 yellow onion, chopped2 Tbsp. water2 24-oz. jars of diced tomatoes9-12 lasagna noodles (regular or no-boilis fine, uncooked)Note: DeBoles makes a gluten-free ricelasagna.2 Tbsp. grapeseed oil
5 oz. fresh baby spinach (about 2-3 largehandfuls)1 lb. cottage cheese2 Tbsp. nutritional yeast (or Parmesan)1/2 cup fresh mozzarella, shredded(optional)1/2 tsp. garlic powder2 Tbsp. Italian seasoning DirectionsPreheat oven to 350 degrees.Sauté the mushrooms, onion and garlicover medium heat in grapeseed oil untiltender. Add in spinach. When it beginsto wilt, reduce heat to low and addtomatoes, stirring often. Cook about 3
minutes and set aside, covered.In a large bowl, combine cottage cheese,nutritional yeast, Italian seasonings andgarlic powder and mix well.Spread a thin layer of tomato sauce inthe bottom of a lasagna pan. This is ourfoundation.Now place 3-4 lasagna noodles over thesauce. The noodles shouldn’t overlap.Next, spread a thin layer of cottagecheese mixture over the noodles.Cover with another layer of 3-4 noodlesfollowed by another layer of sauce andthen another layer of cottage cheese. Youshould end up with a layer of noodles ontop.Spread the remaining tomato sauce on
the top layer of noodles and sprinkle afew shakes of Italian seasoning on top.Cover with aluminum foil, and bake for40 minutes.Remove the foil and sprinkle Parmesanor shredded mozzarella on top and bakeuncovered for another 20 minutes.Wait about 10-15 minutes beforeserving. Enjoy!
CLASSIC RED BEANS & RICE(WITH CHICKEN)(V, G, H, A)Serves 4-6 Ingredients2 chicken breasts, thinly sliced - orleave out (V)1 yellow onion, diced1 stalk celery, chopped1 green pepper, diced1 garlic clove, minced1 Tbsp. grapeseed oil3 (15-oz.) cans red beans, rinsed &drained
Note: Red beans & kidney beans are notthe same, although one can be substitutedfor the other.1 (16-oz.) can tomato paste1 (14 1/2-oz.) can diced tomatoes1 1/2 cups water1/4 tsp. oregano1/4 tsp. thyme1/4 tsp. sage1 Tbsp. parsleydash of sea saltdash of black pepper1/4 tsp. Tabasco (optional)1 bay leaf1 cup brown rice, cooked according to
package directions DirectionsCook the chicken breast slices in onepan with grapeseed oil and set aside.In another pan, cook the green pepper,celery, onion and garlic until vegetablesare soft.Now add the beans, tomato paste,tomatoes (with juice), water, all thespices, Tabasco and bay leaf.Cook 10 minutes, stirring often. Reduceto a simmer, mix in chicken and cookanother 10 minutes.Remove bay leaf. Serve over rice (orquinoa). Enjoy!
Photo: Buckwheat Eggplant Parmesan
BUCKWHEAT EGGPLANTPARMESAN(V, G, H, A)Serves 2-4 Ingredients1 large eggplant, peeled & cut into 1/4-inch round slices2 eggs (V = use egg replacement)1/4 cup almond milk1 cup buckwheat1 can diced tomatoes4 Tbsp. grapeseed oil1 1/2 cups fresh mozzarella, shredded(V = can substitute veggie cheese or
nutritional yeast) DirectionsPreheat oven to 350 degrees.Add grapeseed oil to large pan and puton low to medium heat.Combine eggs and almond milk in smallbowl and whisk together well.Put buckwheat in a separate small bowl.Dip each piece of eggplant (one at atime) first in the egg mixture and then inthe buckwheat flakes and place into pan.Cook the eggplant on both sides untiltender and outsides are slightlybrowned.Place eggplant in 9 x 12 casserole dish
and cover with diced tomatoes and theirjuices.Cover with aluminum foil and bake 30minutes. Remove from oven, top withfresh mozzarella and put back in oven,uncovered, for about 10 minutes or untilcheese is melted and slightly browned.
BUCKWHEAT CHICKENPARMESAN(G, H, A)Serves 2-4 Ingredients2 chicken breasts, sliced thin2 eggs1/4 cup almond milk1 cup buckwheat1 can diced tomatoes4 Tbsp. grapeseed oil1 1/2 cup fresh mozzarella shredded**can substitute veggie cheese ornutritional yeast
DirectionsPreheat oven to 350 degrees.Add grapeseed oil to large pan and puton low to medium heat.Combine eggs and almond milk in smallbowl and whisk together well.Put buckwheat in a separate small bowl.Dip each piece of chicken (one at atime) first in the egg mixture and then inthe buckwheat flakes and place into pan.Cook the chicken on both sides untiltender and outsides are slightlybrowned.Place chicken in 9 x 12 casserole dishand cover with diced tomatoes and their
juices.Cover with aluminum foil and bake 30minutes. Remove from oven, top withfresh mozzarella and put back in oven,uncovered, for about 10 minutes or untilcheese is melted and slightly browned.
Photo: Coconut Tropical Chicken
COCONUT TROPICAL CHICKEN(G, H, A)Serves 2-4 Ingredients2 chicken breasts, sliced in halflengthwise2 eggs1/4 cup almond milk1/4 cup oat bran - or buckwheat (G)1/4 cup ground flax seed1/4 cup unsweetened coconut flakes4 Tbsp. unrefined coconut oil
DirectionsCombine eggs and milk in one smallbowl.Combine flaxseed, coconut and oat branin another small bowl.Coat chicken first in the egg mixture andthen roll it in the coconut mixture.Place chicken pieces in large pan withcoconut oil and cook on low to mediumheat about 8-10 minutes, carefullyflipping pieces once they start to brown.Keeping the pan uncovered will allowcoating to become crisp. For a softercoating, keep covered.Once chicken is cooked through, servewith your favorite green veggies and
MEATLESS MEATBALLS(V, G, H, A)Serves 4-6 Ingredients16 oz. spaghetti (use your favorite kind).Cook & set aside.For the meatballs:1 small onion, chopped5 oz. crimini mushrooms, chopped(optional)1 tsp. black pepper1/4 tsp. salt1 (15-oz.) cans black beans, drained3 garlic cloves, chopped
2 Tbsp. Worcestershire sauce (V = usesoy sauce or Bragg Liquid Aminos)1/2 cup fresh parsley, chopped1 cup oat bran (or buckwheat)1/4 cup grated Parmesan or nutritionalyeast DirectionsPreheat oven to 375 degrees and preparea nonstick baking sheet by placing apiece of aluminum foil on it. Spread athin layer of grapeseed oil over the foilwith a paper towel.Combine all ingredients in a blender orfood processor and mix until a thickbatter forms.
Form 2-inch meatballs with your handsand place on baking sheet. Bake forabout 12 minutes, then flip the meatballsand bake another 10 minutes.Add the meatballs to your favorite pastaand sauce!(Hint: These go great with the PowerPasta recipe!)Enjoy!
TURKEY MEATBALLS(G, H, A)Serves 4-6Note: This recipe is similar to theMeatless Meatballs, but here we useground turkey instead of beans and wepan fry them in grapeseed oil. Ingredients16 oz. spaghetti (use your favorite kind).Cook and set aside. For the meatballs:4 Tbsp. grapeseed oil1 small onion, chopped
5 oz. crimini mushrooms, chopped(optional)1 tsp. black pepper1/4 tsp. salt1 lb. ground turkey3 garlic cloves, chopped2 Tbsp. Worcestershire sauce1/2 cup fresh parsley, chopped1 cup oat bran (or buckwheat)1/4 cup grated Parmesan or nutritionalyeast DirectionsHeat grapeseed oil in large skillet on alow heat.
Combine all ingredients in a large bowland mix well to form a thick batter.Form 2-inch meatballs with your handsand place in pan with oil.Cook on all sides until outside isbrowned and inside is cooked through,about 10 minutes total. (Cut one open tobe sure.)Add the meatballs to your favorite pastaand sauce.(Hint: These go great with the PowerPasta recipe!)Enjoy!
STUFFED CABBAGE FLYTRAPS(V, G, H, A)Serves 5-6 Ingredients1/2 cup quinoa, cooked according topackage directions1 head of cabbage1 small onion, diced2-3 Tbsp. organic maple syrup1/2 red pepper, diced1/2 green pepper, dicedlarge handful baby spinach2 cloves garlic, minced
1 (15-oz.) can of red beans (or blackbeans), drained2 (15-oz.) can diced tomatoes, drainedsea salt, to tasteblack pepper, to taste2 Tbsp. nutritional yeast (or Parmesan)(optional)4 oz. crimini or Portabella mushrooms3 Tbsp. grapeseed oil4 tsp. dried basil DirectionsPreheat oven to 350 degrees.Cook the quinoa before everything elseso it’s ready when you go to stuff thecabbage leaves, and set aside.
Sauté the onion, garlic and peppers ingrapeseed oil on medium heat untiltender.Add in mushrooms and spinach and mixwell. Cook another 2-3 minutes untilmushrooms are browned and spinach iswilted.Mix the beans, quinoa, salt, pepper andnutritional yeast (or Parmesan) into theonion mixture and stir well untileverything is heated through, and setaside.Now bring a large pot of water to a boil(big enough to fit the head of cabbage).Core (cut out the center) of the cabbageand throw away. Place cabbage head inthe boiling water. This will allow for
easy stuffing of the leaves. Let boil about2 minutes and remove from heat.For the sauce: In a bowl, mix thetomatoes together with maple syrup andbasil.Add about 1/4 cup of the sauce to thequinoa mixture and mix.Now remove the leaves and stuff eachone with about 1/4 to 1/2 cup of thequinoa mixture depending on how largethe cabbage leaf. Fold the cabbage leafends around the mixture and place seam-side down in a 9 x 12 casserole dish.Pour remaining sauce over the cabbagerolls and cover. Bake for about 45-50minutes.Enjoy!
Photo: Smoked Veggie Paella
SMOKED VEGGIE PAELLA(V, G, H, A)Serves 4-6Note: The smoked paprika and turmericare very important in this recipe. Ingredients5 cloves garlic, minced7 oz. Portabella mushrooms, chopped2 large bunches chard, leaves pulledfrom center stem & chopped1 large yellow onion, chopped5 whole artichoke hearts (canned inwater is fine), cut into quarters1 cup black rice, dry (a short grain
brown rice, or quinoa works well, too)4 1/2 cups low-sodium vegetable broth(keep some extra on the side)4-5 vine-ripened tomatoes, seeded &diced1 1/2 cups chickpeas, drained3 Tbsp. grapeseed oil1 Tbsp. smoked paprika1 tsp. turmericsea salt, to tasteground pepper, to taste DirectionsDrizzle extra large pan with grapeseedoil.Sauté garlic and onions for about 5
minutes over medium heat until tenderand then toss in the mushrooms and sautéuntil brown.Add the uncooked rice to the pan andstir well.Now add the tomatoes, chard,chickpeas, salt, pepper, turmeric andsmoked paprika. Stir well for about aminute.Pour in enough vegetable broth to coverthe entire mixture and layer artichokehearts on top. They’ll eventually fallapart when you mix the paella later.Reduce heat to a simmer and cover. Letcook about 40 minutes beforeuncovering and cooking another 15-20minutes until rice is tender. As it cooks,
you’ll need to add more broth to themixture so keep it at the ready!Once it’s done, set aside about 10-15minutes and then serve.
QUINOA STUFFED PEPPERS(G, H, A)Serves 4-6 Ingredients4 Tbsp. grapeseed oil1 15-oz. can black beans1 celery stalk, chopped1 sweet onion, chopped3 cloves garlic, minced7 oz. Portabella mushrooms, chopped6 green, red & yellow bell peppers (twopeppers of each color)5 oz. baby spinach
3/4 tsp. ground cumin1 cup uncooked quinoa, cookedaccording to package directionssea salt, to tasteground pepper, to taste1/2 cup pecans, crushed1 Tbsp. honey - or agave (V)sprinkle of feta crumbles (optional) DirectionsCook quinoa according to packagedirections and set aside.Preheat oven to 350 degrees.Using a paper towel, wipe a thin layerof grapeseed oil around a 9 x 12casserole dish.
Slice peppers in half and remove thecore and seeds. Lay peppers on theirsides in casserole dish.Next, heat grapeseed oil on low in largepan.Add garlic, onion, celery andmushrooms. Cook about 8 minutes oruntil tender.Add in spinach and allow to wilt. Thenstir in cumin and cooked quinoa and mixwell.Now add salt, pepper and pecans andmix well for another minute.Carefully stuff mixture and beans intopepper halves and drizzle with honey.Cover with foil and bake 1 hour untilpeppers are soft.
Remove from oven and sprinkle withlight layer of feta (optional).Serve and enjoy!
Photo: Portabella Asparagus Risotto
PORTABELLA ASPARAGUSRISOTTO(V, G, H, A)Serves 5 Ingredients4-5 cups low-sodium vegetable broth(you may have leftover broth at the end)1 lb. asparagus, tough bottoms removed1 sweet onion, diced4 Tbsp. grapeseed oil1 1/2 cups Portabella or criminimushrooms, chopped1 stalk celery, minced3 garlic cloves, minced
1 cup short grain brown ricesea salt & freshly ground black pepper,to taste1 1/2 cups sweet peassmall handful baby spinach1/3 cup nutritional yeast flakes (orParmesan)1/4 cup freshly chopped parsley1 tsp. lemon zest (grated lemon peel) DirectionsNote: This whole process takes a littleover an hour.In a pan, sauté onion, celery, garlic andasparagus in grapeseed oil on mediumheat for about 5 minutes. Add the
mushrooms and cook another 2-3minutes until tender.Now add the dry rice to the mixture andstir well for about 4 minutes.Add 1/2 cup of broth. Sprinkle in saltand pepper and stir well.Now reduce the heat and let mixtureabsorb the broth before adding another1/2 cup of broth.Repeat this process of adding 1/2 cup ofbroth 4 times (or as many times as ittakes to soften rice). Let the mixtureabsorb the broth each time before addingmore.Finally, add in the sweet peas, spinach,parsley and lemon zest. Cook another 10minutes, mixing constantly.
Rice should be tender at this point andrisotto should have a creamyconsistency.Serve and enjoy!
DATES & CASHEW QUINOA SALAD(V, G, H, A)Serves 2 Ingredients2-3 large handfuls baby spinach1/2 cup cooked quinoa1/2 cup whole cashews, crushed1/2 cup dates, pitted & mincedsprinkle of feta cheese crumbles(optional) DirectionsCombine all ingredients except feta inlarge bowl and mix.
Divide salad into two bowls.Add optional Honey VinaigretteDressing (next page) and sprinkle withfeta.
HONEY VINAIGRETTE(G, H, A)Serves 2Ingredients2 Tbsp. honey4 Tbsp. extra virgin olive oil1 Tbsp. apple cider vinegar1 Tbsp. water DirectionsWhisk honey, olive oil, vinegar andwater in bowl until well combined anddrizzle over salads.
NOODLES A LA ROON(V, G, H, A)Serves 2-4 Ingredients16 oz. of your favorite whole wheat orgluten-free pasta noodle16 oz. plain 2% cottage cheese - orblend silken tofu with a dash of lemonjuice (V)1/2 lb. ground turkey (optional)sea salt, to tasteblack pepper, to taste1/4 cup nutritional yeast or Parmesan
DirectionsPreheat oven to 350 degrees.Boil noodles until soft, rinse and drainand add to a large casserole dish.If using turkey meat, brown in pan anddrain juices. Add to casserole dish.Add cottage cheese to casserole dishalong with salt and pepper. Mix well.Sprinkle top of casserole withnutritional yeast or Parmesan and bakefor 20-30 minutes until the tips of thenoodles at the top of the casserolebrown.Serve and enjoy!
SWEET CITRUS SPINACH SALAD(V, G, H, A)Serves 2-4 Ingredients5 oz. (or 2 large handfuls) baby spinach1/2 cucumber, peeled & sliced intorounds5-6 mandarin oranges, peeled & divided1/2 cup pine nuts1/4 cup apple cider vinegar1/2 cup extra virgin olive oil1 Tbsp. agave & drizzle of agave forpine nutsdash of black pepper
DirectionsDivide spinach, cucumber and mandarinoranges among serving bowls.Add pine nuts to small pan and lightlydrizzle with agave. Toast pine nuts forabout 1-2 minutes, stirring constantly.Set aside when done.Whisk together apple cider vinegar,olive oil, 1 Tbsp. agave and blackpepper in a small bowl and drizzle oversalad. Add pine nuts to the tops of eachsalad.
SEARED AHI TUNA STEAKS(G, H, A)Serves 2-4 Ingredients1 lb. sashimi grade yellow fin tuna, cutinto serving portionssea salt, to tasteblack pepper, to taste1/2 cup oat bran or buckwheat1 Tbsp. Italian seasoning3 Tbsp. grapeseed oil Directions
Roll the tuna in the oat bran orbuckwheat and the sprinkle with salt,pepper and Italian seasoning.Drizzle grapeseed oil in large pan andput on high heat.Place the tuna in the pan, searing it onall sides (about 30-40 seconds per side).Remove from pan and plate.Pair with your favorite sides or put ontop of leafy green salad and enjoy!
CINNAMON ORANGE PECANCHICKEN(G, H, A)Serves 4-6 Ingredients4 skinless, boneless chicken breasts,each sliced in half lengthwise4 Tbsp. organic maple syrup1 cup pecans, crushed3 Tbsp. grapeseed oildash of sea saltdash of black pepper3 oranges, 2 sliced into wedges & 1juiced (if you don’t own a juicer, just
squeeze it!)1 tsp. ground cumin1/2 tsp. cayenne pepper1 Tbsp. cinnamon DirectionsTrim any fatty parts from chickenbreasts.Place maple syrup in bowl and crushedpecans in another.Roll chicken in 2 Tbsp. maple syrup andthen in the crushed pecans.Drizzle 3 Tbsp. grapeseed oil in pan andturn on medium heat.Sprinkle chicken with salt and pepperand place in pan.
Drizzle with 1 Tbsp. syrup and press therest of the pecans from the bowl onto thechicken breasts.Cook about 4 minutes on each side untilcooked through. In a small pan, add orange juice, 1 Tbsp.syrup, cayenne and cumin.Cook uncovered about 1-2 minutes untilthickened.Put chicken on serving plates and pourorange mixture over chicken.Sprinkle with a pinch of cinnamon andserve with orange wedges.
PEACH-GLAZED TURKEY BREAST(G, H, A)Serves 4-6 Ingredients4 boneless, skinless turkey breasts, eachsliced in half lengthwise3-4 peaches, sliced2 Tbsp. agave2 cloves garlic, minceddash of sea saltdash of black pepper Directions
Preheat oven to 350 degrees.Using small pan, sauté minced garlic ingrapeseed oil for about 2 minutes and setaside.Place turkey breasts in baking dish andplace peach halves around them.Drizzle turkey with agave and sprinklewith sautéed garlic, sea salt and pepper.Bake about 45 minutes until turkey isdone throughout.
TANGY BEET & SPINACH SALAD(V, G, H, A)Serves 2-4 Ingredients6 beets1 Tbsp. grapeseed oil3 Tbsp. extra virgin olive oil1 Tbsp. apple cider vinegar4-5 oz. baby spinach1/2 cup pecans roughly chopped &toasted2 oz. goat cheese or feta (optional)dash of black pepper
Directions:Preheat oven to 450 degrees.Preparing beets: Trim stems and root.Wash and pat dry. Place in baking dish,brush with grapeseed oil and covertightly with 2 layers of aluminum foil.Bake for 1 hour. Beets should be tenderwhen done. Allow to cool to roomtemperature before scraping off beet skinwith paring knife. Cut beets into bite-sized pieces.Add beets to a large bowl along withspinach and pecans and mix well.Separate into serving bowls.In another small bowl, blend olive oil,apple cider vinegar and a little black
pepper. Drizzle over each salad. Topwith goat cheese or feta.Enjoy!
APPLE PECAN SALADServes 2-4(V, G, H, A)Ingredients2 large handfuls baby spinach2 handfuls arugula1/2 cup alfalfa sprouts1 apple, chopped1/2 cup chickpeas2 Tbsp. chopped pecans2 Tbsp. dried cranberries Dressing:4 Tbsp. extra virgin olive oil
2 Tbsp. apple cider vinegardash of black pepper DirectionsIn a small bowl, whisk together applecider vinegar and olive oil with a dashof black pepper.In a large bowl, combine everythingelse.Separate portions in serving bowls anddrizzle with dressing.Enjoy!
MOM’S MEATLOAF IN A PINCH(G, H, A)Serves 4-6 Ingredients1 lb. ground turkey2 eggs1 small onion, minced2 garlic cloves, minced1/2 cup oat bran (or buckwheat)2 Tbsp. maple syrup1 Tbsp. Worcestershire saucedash of sea salt1 Tbsp. grapeseed oil
DirectionsPreheat oven to 350 degrees.In a large bowl, combine all ingredientsand mix well.Wipe grapeseed oil on inside of loaf panand transfer mixture to the pan.Bake for 45 minutes.Remove from oven, slice and serve withyour favorite sides.
CHICKEN & ASPARAGUS STIR-FRY(G, H, A)Serves 2-4 Ingredients2 chicken breasts cut into bite-sizedpieces1 bunch thin asparagus (about 20 stalks)2 cloves garlic, chopped1 medium shallot, minced2 Tbsp. low-sodium soy sauce orteriyaki sauce DirectionsCut off thick ends of asparagus; wash
what remains and cut into bite-sizedpieces.Steam for about 7-10 minutes, or untilbright green, and then set aside.In a large pan, sauté shallot and garlic inpeanut oil for about 2 minutes.Add chicken and continue to sauté about6 minutes or until pink disappears.Pour into heat-safe serving bowl andmix in asparagus.Add 2 Tbsp. low-sodium soy sauce orteriyaki sauce and serve.
TURKEY BURGERS(G, H, A)Serves 2 Ingredients1/2 lb. lean turkey1/4 cup oat bran or buckwheat (G)1 whole egg2 cloves garlic, chopped1 tsp. Worcestershire or teriyaki saucedash each of sea salt, pepper & oreganoOptional toppings:Romaine lettucesliced tomato
dill pickleavocadocheeseketchupmustard DirectionsLightly coat pan with grapeseed oil andset on low-medium heat.In a large bowl, combine everythingexcept toppings and mix well.Shape into 4 to 5 palm-sized patties.Place patties in pan and flatten withspatula.Grill, covered, over indirect mediumheat for 4-6 minutes on each side or until
meat is no longer pink inside.Serve on bread or wrapped in lettucewith optional toppings.
FIGHTER FAJITAS(V, G, H, A)Serves 4-6 Ingredients1 lb. skinless, boneless chicken breasts(optional, not Vegan)16 oz. black beans (V)1 tsp. chili powder1/2 tsp. sea salt1/2 tsp. ground cumin1/2 tsp. freshly ground black pepper8-12 whole wheat or gluten-free tortillas
For toppings:1 avocado, mashed in bowl with 1 Tbsp.lemon juice. Set aside.1 chopped tomato1/4 head of lettuce, choppedshredded cheddar cheese (optional) DirectionsPreheat oven to 350 degrees.Coat pan in grapeseed oil and set onlow-medium heat.Combine chili powder, sea salt, cuminand black pepper in a small bowl.Chop raw chicken in bite-sized piecesand sprinkle with spices.Place chicken in pan and cook 10
minutes, stirring often, until done.Heat tortillas on cookie sheet in oven for2 minutes and remove.Divide chicken evenly among tortillas;top each tortilla with a sprinkle oflettuce, tomato, avocado and cheese.
HONEY-GLAZED SALMON(G, H, A)Serves 1 Ingredients8 oz. wild-caught salmondash of sea salt1 Tbsp. honey or agave DirectionsCoat small pan with grapeseed oil andput on low-medium heat.Rub salmon with grapeseed oil andsprinkle with sea salt.Cook 3-5 minutes on each side,
depending on thickness.Salmon should be cooked evenly throughthe center.Plate and drizzle with honey or agave.
POWER PASTA SAUCE(V, G, H, A)Serves 4-6This sauce can be made several waysand can be mixed with everything ornothing. This sauce makes a great dip forbread, serve it over pasta or chicken, ormix with rice or quinoa for a heartymeal. Ingredients16 oz. pasta (whole wheat, durum,brown rice, quinoa or gluten-free pastanoodles)4 16-oz. cans of diced tomatoes or 12-
14 whole tomatoes, steamed, peeled &crushed1 red pepper, chopped1 green pepper, chopped1 medium sweet onion, chopped10-12 cloves garlic, diced1 pinch each of basil, oregano & sea salt16 oz. organic ground turkey (optional -not vegan)extra virgin olive oilgrapeseed oil DirectionsPour diced tomatoes in large pot andheat over low-medium flame.Add basil, oregano and sea salt before
covering to simmer.Sauté garlic, onion and peppers ingrapeseed oil over low-medium heat.In another pan at low-medium heat,begin to brown the turkey in grapeseedoil.In another large pot, bring 6-8 cupswater to boil.Once vegetables have softened to yourtaste, add to sauce.When turkey has thoroughly cooked, addto sauce, cover and simmer another 10minutes before removing from heat.Add pasta noodles to boiling water andcook for 8-12 minutes.Stir in 2 Tbsp. extra virgin olive oil.
When noodles are done, add separatelyto plates and cover with sauce.
GARLIC PORTABELLA CHICKENWITH ASPARAGUS & SPINACH(V, G, H, A)Serves 1-2 Ingredients1/2 chicken breast, cut into bite-sizedpieces – or eliminate chicken & usewhole Portabella mushroom top (V)1/3 Portabella mushroom, choppedhandful baby spinach1 Tbsp. garlic, mincedhalf bunch asparagus (6-8 stalks),steameddash each of sea salt, oregano & pepper
DirectionsCoat medium pan with grapeseed oil andput on low-medium heat.Add Portabella mushroom and garlic topan.Once mushrooms brown, add handful ofspinach leaves and sauté until spinachshrinks into mushroom mixture.Add asparagus.In separate pan, sprinkle chicken withspices and sauté in grapeseed oil.Once cooked, add chicken to mushroompan. Lightly stir mixture.Let cook together for 5 minutes, thenplate.
SKINNY SUMO STIR-FRY(V, G, H, A)Serves 1-2 Ingredients1 chicken breast, cut into bite-sizedpieces – or serve over quinoa instead(V)2 cups broccoli, chopped1 cup mushrooms, chopped1 Tbsp. low-sodium soy sauce or 2sprays of Bragg Liquid Aminos4 green onions, choppedhandful bean sprouts
DirectionsCoat small pan with peanut oil and cookchicken until no longer pink inside.Steam broccoli in separate pan untiltender.In another pan, sauté mushrooms inpeanut oil until browned.Combine chicken, mushrooms andbroccoli in bowl.Top with onions, sprouts and low-sodium soy sauce.
BAKED CHICKEN DINNER(G, H, A)Serves 1-2 Ingredients1 chicken breast, sliced in halflengthwisedash of sea saltdash of pepper DirectionsPreheat oven to 350 degrees.Rub chicken with grapeseed oil andsprinkle with sea salt and pepper. Placein baking dish and cook for 20 minutes
or until no longer pink inside.
SPINACH PASTA(V, G, H, A)Serves 4-6 Ingredients16 oz. whole wheat or brown ricenoodles, or 1 cup quinoahandful fresh baby spinach1 cup basil leaves, tightly packed3 cloves garlic, minced1 Tbsp. grapeseed oil1/3 cup almond milk1/2 cup mozzarella cheese, shredded(optional – not vegan)sea salt & pepper to taste
DirectionsCook pasta according to packagedirections.Chop spinach and basil in blender orfood processor. If you don’t have achopping appliance, just shred by hand.In a large saucepan, sauté garlic ingrapeseed oil.Add milk and spinach mixture tosaucepan. Bring to a boil, then reduceheat to a simmer. Stir occasionally untilsauce slightly thickens and remove fromheat.Drain water and add noodles to spinachmixture in saucepan. Add cheese, sea
salt and pepper. Serve immediately.
CHAMPION CHILI(V, G, H, A)Serves 4-6 Ingredients1/2 lb. ground organic turkey - or 1 canchickpeas (V)2 cans diced tomatoes or 6-7 freshlychopped tomatoes1 can kidney beans1 red pepper, chopped1 green pepper, chopped1 sweet onion, chopped4 cloves garlic, choppedsea salt, to taste
chili powder, to taste1 cup shredded rice cheddar cheese(optional) DirectionsPut tomatoes and beans in large pot andplace on low heat.Brown meat in separate pan and add totomato pot.In another pan, sauté peppers, onionsand garlic in grapeseed oil. Once tender,add to tomato pot.Add sea salt and chili powder to taste.Sprinkle with cheese and serve.
COD OR TILAPIA(G, H, A)Serves 1 Ingredients1 cod or tilapia filet1 dash each of sea salt, rosemary &pepper1/2 lemon, juiced DirectionsHeat oven to 350 degrees.Rub fish with grapeseed oil and spices. Bake in casserole dish for 15 minutes.
Squeeze fresh lemon juice over filet andserve.
THORO-BREADED “FRIED”CHICKEN(G, H, A)Serves 1-2 Ingredients1 chicken breast, sliced horizontally1 cup oat bran or buckwheat (G)1 egg1/3 cup almond milk1 Tbsp. ground flax seeds DirectionsMix 1 egg and 1/3 cup milk in smallbowl.
Combine oat bran and flax seeds inseparate bowl.Coat pan with coconut oil and heat overlow-medium flame.Dip chicken in egg/milk mixture, andthen roll chicken in oat bran/flax seedsmixture to coat.Immediately place in pan. Cook 3-4minutes on each side.
PINEAPPLE CHICKEN “FRIED”QUINOA(V, G, H, A)Serves 3-4 Ingredients1 cup uncooked quinoa1 organic chicken breast, cut into bite-sized pieces – or use tofu, extra firm,cubed (V)1 cup crushed pineapple2 eggs, beaten (optional)3/4 cup mushrooms, chopped3 Tbsp. low-sodium soy sauce or BraggLiquid Aminos
3 green onions, thinly sliced1 cup carrots, diced DirectionsAdd 1 cup quinoa and 2 cups water tolarge saucepan.Bring to boil, reduce heat and cover for15 minutes.Coat small pan with coconut oil andcook chicken.(Skip next two steps if making Veganoption)Coat another small pan with coconut oiland cook eggs without stirring.Once solid, put eggs on cutting surfaceand chop.
Using egg pan, sauté mushrooms, greenonions and carrots until tender.Stir in quinoa, pineapple and egg pieces.Add chicken to vegetable mixture.Add soy sauce or spray with BraggLiquid Aminos and stir. Serve hot.
SIDES & SNACKS
ROSEMARY & THYME ASPARAGUS(V, G, H, A)Serves 4 Ingredients1 sweet onion, chopped4 oz. crimini mushrooms, sliced2 Tbsp. grapeseed oil1 lb. fresh green beans, ends trimmed2 tsp. fresh rosemary1 tsp. fresh thyme1 clove garlic, minceddash of sea saltdash of pepper
DirectionsSauté onions, green beans and garlic ingrapeseed oil about 5 minutes.Add mushrooms, rosemary and thyme,salt and pepper and heat for about 5more minutes, stirring often.Cover and cook another 5-8 minutesuntil beans are tender.Serve and enjoy!
MASHED SWEET POTATOES(V, G, H, A)Serves 2-3 Ingredients2 large sweet potatoes3 Tbsp. almond milk2 Tbsp. plain Greek yogurt or soy yogurt(V) (both optional)2 Tbsp. agavedash of cinnamondash of sea salt Directions
Wash and peel potatoes and cut intohunks.Boil large pot of water and addpotatoes. Cook about 20-30 minutes untila fork easily goes through them.Drain water.Mash potatoes in the pot and add the restof the ingredients, mixing well. If youhave an electric beater, you can use thatto make them extra creamy, but a fork orpotato masher will do just fine.Serve and enjoy!
SWEET POTATO FRIES(V, G, H, A)Serves 2-3 Ingredients2 large sweet potatoes3 Tbsp. agave (or honey)dash of sea salt2 Tbsp. grapeseed oil DirectionsPreheat oven to 375 degrees.Wash and peel potatoes and cut into thin,French-fry-like strips.
In large bowl, combine 1 Tbsp.grapeseed oil and salt.Toss sweet potatoes in mixture.Spread 1 Tbsp. grapeseed oil overbaking sheet and spread out potatoes insingle layer.Bake about 30 minutes or until tender onthe inside and crispy on the outside.Transfer to serving plate. Add honey tosmall bowl for dipping.Enjoy!
SAUTÉED MUSHROOM & GARLICSTRING BEANS(V, G, H, A)Serves 5-6 Ingredients2 lbs. fresh (or frozen) organic greenbeans9 large shiitake mushrooms (fresh, notdried)4-5 medium cloves of garlic, minced DirectionsWash beans, cut off ends, and snap themin half.
Steam the green beans until tender.Drain and set aside.Coat large pan with grapeseed oil andplace on low-medium heat.Add garlic and mushrooms and cook for3 minutes, stirring occasionally.Mix in the green beans and sauté for 6-8minutes, until beans are browned.Serve with quinoa, fish or chicken.
EASY BAKED BEANS(V, G, H, A)Serves 2-3 Ingredients15 oz. cannellini beans, drained &rinsed3 Tbsp. ketchup2 Tbsp. Dijon mustard3 Tbsp. organic maple syrup1 tsp. smoked paprika DirectionsPreheat oven to 350 degrees.
Combine all ingredients together andbake in casserole dish 30 minutes oruntil bubbling.
CANDIED BABY CARROTS(V, G, H, A)Serves 2-3 Ingredients2 cups organic baby carrots1/2 cup orange juice (fresh squeezed ifpossible)1 cup water1 tsp. maple syrup or agave (optional) DirectionsBoil water and orange juice together in asmall pot and add in carrots.Cook about 10 minutes or until carrots
are tender.Drain carrots and serve. (You can alsodrizzle with maple syrup or agavebefore serving.)
MUSCLE SPROUTS(V, G, H, A)Serves 2-4 Ingredients14-20 Brussels sprouts, halved4 Tbsp. grapeseed oil4-5 sprays of Bragg’s Liquid Aminos, ora tsp. of low-sodium soy sauce DirectionsHeat grapeseed oil in large pan overmedium heat.Add Brussels sprouts, flat sides downand cook until browned, then flip and
brown other side.Transfer Brussels sprouts to servingdish and spray with Bragg’s (or soysauce).
ZUCCHINI IN RED SAUCE(V, G, H, A)Serves 2-4 Ingredients2 zucchinis, peeled & sliced2 Tbsp. grapeseed oil1 15-oz. can diced tomatoesdash of sea saltdash of pepper DirectionsIn a small pan, sauté zucchini ingrapeseed oil until tender and then adddiced tomatoes and gently stir.
Add salt and pepper and serve.
GARLIC SNOW PEAS(V, G, H, A)Serves 1-2 Ingredients2 cups fresh snow peas1 Tbsp. toasted sesame seeds2 minced garlic cloves2 Tbsp. grapeseed oildash of sea saltdash of black pepper DirectionsIn medium pan, sauté snow peas in
grapeseed oil about 5 minutes or untilbright green.Add in garlic, sesame seeds, and saltand pepper.Serve and enjoy!
BAKED AVOCADO FRIES(V, G, H, A)Serves 2-4 Ingredients2 avocados, peeled & slicedAdd a pinch of the following spices in asmall bowl & blend:sea saltblack pepperonion powderturmeric (optional)chili (or cayenne powder)
DirectionsPreheat oven to 375 degrees.Put avocados on a baking tray lined withfoil.Sprinkle the seasoning over the avocadoslices.Put the trays into the oven and bake for10 minutes.Remove from oven and flip each onecarefully. Add some seasoning to thenaked sides of the avocados and bakefor about 20 minutes or until outsides geta bit crispy.When they're done, sprinkle a little moreseasoning on them, to taste.Serve alone, as a snack or as a side.
VEGGIE TRAY WITH DOLCE MINTTZATZIKI DIP(G, H, A)Serves 2-4 Ingredients:Vegetable: Broccoli, small carrots,cherry tomatoes, celery slices or yourfavorites! (Option: This dip also goeswell with pita chips.) For Dip:2 (8-oz.) containers plain Greek yogurt -or soy yogurt (V)2 cucumbers, diced small
1 Tbsp. olive oil1/2 lemon, juicedsea salt & pepper (to taste)1 Tbsp. chopped fresh mint leaves3 cloves garlic, chopped small DirectionsWash vegetables, then chop and setaside. For Dip:Combine all ingredients well.Cover and refrigerate for at least 1 hour.Serve cold with veggies or pita chips!
SPINACH STUFFED MUSHROOMS(V, G, H, A)Serves 2-4 Ingredients8-oz. package of white buttonmushrooms3 large cloves of garlic, minced4 cups of baby spinach leaves, chopped(hard stems removed)2 Tbsp. nutritional yeast or Parmesan,shreddedsea salt & pepper2 Tbsp. grapeseed oil
DirectionsPreheat oven to 400 degrees.Wash mushrooms. Remove and mincethe stems. Set stems aside.Heat grapeseed oil in medium pan andadd garlic and mushroom stems. Sautéabout 3-5 minutes and add spinach.Cook until wilted. Add salt and pepper,mix well and remove from heat.Line up mushrooms on baking sheet andstuff them with the spinach mixture.Sprinkle with nutritional yeast orParmesan cheese and bake for about 20minutes.Serve hot.
FRESH SALSA(V, G, H, A)Serves 2-4 Ingredients3 medium tomatoes, chopped1/2 red onion, finely diced2 small cloves of garlic, minced1 lime, juiced1/2 cup chopped cilantrosalt & pepper to tastefew sprinkles of oregano1 jalapeño chili pepper, diced(optional)
DirectionsCombine all of the ingredients in abowl.Taste, and season to your liking.Refrigerate for an hour and serve withyour favorite sea-salted pita chips orhomemade tortilla chips - recipes forthese are in this book!
STRAWBERRY AVOCADO SALSA(V, G, H, A)Serves 2-4 Ingredients2 cups fresh strawberries, diced1 jalapeño, finely chopped1 avocado, diced1/4 cup red onion, dicedfresh cilantrosplash of lime juice DirectionsMarinate 30 minutes and serve with your
favorite organic chips.
HOMEBAKED TORTILLA CHIPS(V, G, H, A)Serves 2-4 Ingredientsgluten-free tortillas cut into triangles1 Tbsp. grapeseed oildash of sea salt DirectionsPreheat oven to 350 degrees.Place tortilla pieces on baking sheet andbrush with grapeseed oil.Sprinkle with salt.
Bake about 8 minutes until crisp.Serve and enjoy!
SMOKEY TORTILLA CHIPS(V, G, H, A)Serves 2-4 Ingredientsgluten-free tortillas, cut into triangles1 Tbsp. grapeseed oildash of smoked paprikadash of sea salt DirectionsPreheat oven to 350 degrees.Place tortilla pieces on baking sheet andbrush with grapeseed oil.
Sprinkle with salt and smoked paprika.Bake about 8 minutes until crisp.Serve and enjoy!
ITALIAN TORTILLA CHIPS(V, G, H, A)Serves 2-4 Ingredientsgluten-free tortillas, cut into triangles1 Tbsp. grapeseed oildash of Italian seasoningsprinkle of Parmesan or nutritional yeast(V)dash of sea salt DirectionsPreheat oven to 350 degrees.
Place tortilla pieces on baking sheet andbrush with grapeseed oil.Sprinkle with salt, Italian seasoning andParmesan (or nutritional yeast).Bake about 8 minutes until crisp.Serve and enjoy!
GRAM’S BAKED APPLES(V, G, H, A)Serves 2-4 Ingredients4 large apples3/4 cup plain almond milksprinkle of Saigon cinnamonsprinkle of nutmegdrizzle of organic maple syrup1/2 cup golden raisins DirectionsPreheat oven to 375 degrees.
Slice apples in half. Clean out the seedsand hard center. Place in baking dish.Coat in maple syrup and then almondmilk.Add in raisins.Sprinkle with cinnamon and nutmeg.Bake 40 minutes while intermittentlybasting apples with the milk/syrupmixture from bottom of baking dish. Theapples are done when a fork easilypierces the apple.Remove from oven and let cool about 10minutes.Place apples in bowls and spoon thealmond/maple syrup mixture over theapples again in the bowls. Be sure to get
the raisins, too!You can always add more almondmilk/syrup to taste.Enjoy!
ROASTED CHICKPEAS(V, G, H, A)Serves 2-4 Ingredients1 can (14 oz.) chickpeas, drained1 Tbsp. grapeseed oil1 tsp. cinnamon1 tsp. nutmeg2 Tbsp. maple syrupdash of sea salt DirectionsPreheat oven to 450 degrees.
Spread chickpeas on baking sheet andbake for about 40 minutes.Put rest of ingredients in large bowl.When chickpeas are done cooking,transfer them to the bowl and coat withthe remaining ingredients.Enjoy!
HENRIETTA’S BRUSCHETTA(Who’s Henrietta?)(V, G, H, A)Serves 2-4 Ingredients4 vine-ripened tomatoes, seeded &diced1/2 red pepper, diced2 cloves garlic, minced1 tsp. grapeseed oil1 Tbsp. extra virgin olive oil1 tsp. balsamic vinegar1/4 cup fresh basil, minced
sea salt, to tastepepper, to taste1/4 cup fresh mozzarella, shredded(optional)whole wheat or gluten-free baguette,sliced DirectionsPreheat oven to 350 degrees.Combine red pepper, tomatoes, basil,sea salt, pepper, mozzarella and garlicin bowl and toss with olive oil.Refrigerate about 30 minutes untilchilled.Meanwhile, slice bread and place onbaking sheet. Brush with grapeseed oil
and bake 5-8 minutes until lightlytoasted.Top with tomato mixture and serveimmediately.
Photo: Kiwi Mango Chia Pudding
KIWI MANGO CHIA PUDDING(V, G, H, A)Serves 1 Ingredients1/4 cup chia seed1/4 cup water1/2 mango, diced1 kiwi, diced1 tsp. agave DirectionsCombine chia seed and water in smallbowl and let sit for about an hour untilthick and pudding-like.
Top with kiwi and mango.Drizzle with agave and serve.
BLUEBERRY MADNESS(G, H, A)Serves 1 Ingredients6 oz. plain Greek yogurt1/2 cup blueberries1 Tbsp. agave or honey1 tsp. chia seed DirectionsCombine all ingredients in bowl andenjoy!
CHERRY & NUT GO BARS(G, H, A)Serves 3 Ingredients1/2 cup chopped dates (try to get fromyour produce section - if you have to getpre-packaged dates, wash them in warmwater before using to help get rid of anypreservative)1/2 cup cherries, pitted & chopped1/2 cup pecans1/2 tsp. cinnamon1 tsp. maple syrup (optional)1 tsp. ground flaxseed
DirectionsFirst, lay out three 12 x 12 pieces ofplastic wrap.Next, put dates and cherries in your foodprocessor or blender and blend until apaste forms. Put in bowl and set aside.Now add the nuts to the blender andchop them up.Add the nuts, cinnamon, flaxseed andsyrup to the bowl with the cherries andwith a wooden spoon (or your fingers)mush the mixture together until wellblended.Divide the mixture into thirds and placein each of the three pieces of plastic
wrap laid out earlier and wrap up themixture tightly.Shape the mixture into bars (a rollingpin helps) and keep wrapped.Refrigerate for about an hour and they’reready to eat!
CRANBERRY, RAISIN & PEANUTGO BARS(G, H, A)Serves 3 Ingredients1/2 cup raisins1/2 cup dried cranberries1/2 cup peanuts, unsalted1 tsp. maple syrup (optional)1 tsp. ground flaxseed DirectionsFirst, lay out three 12 x 12 pieces ofplastic wrap.
Next, put raisins and cranberries in yourfood processor or blender and blenduntil a paste forms. Put in bowl and setaside.Now add the nuts to the blender andchop them up.Add the nuts, flaxseed and syrup to thebowl with the raisins and with a woodenspoon (or your fingers) mush the mixturetogether until well blended.Divide the mixture into thirds and placein each of the three pieces of plasticwrap laid out earlier and wrap up themixture tightly.Shape the mixture into bars (a rollingpin helps) and keep wrapped.
Refrigerate for about an hour and they’reready to eat!
APRICOT & NUT GO BARS(G, H, A)Serves 3 Ingredients3/4 cup apricots1/4 cup dates, chopped1/4 cup pecans1/4 cup walnuts1/2 tsp. cinnamon1 tsp. maple syrup (optional)1 tsp. ground flaxseed Directions
First, lay out three 12 x 12 pieces ofplastic wrap.Next, put apricots and dates in your foodprocessor or blender and blend until apaste forms. Put in bowl and set aside.Now add the nuts to the blender andchop them up.Add the nuts, cinnamon, flaxseed andsyrup to the bowl with the apricotmixture and with a wooden spoon (oryour fingers) mush the mixture togetheruntil well blended.Divide the mixture into thirds and placein each of the three pieces of plasticwrap laid out earlier and wrap up themixture tightly.Shape the mixture into bars (a rolling
pin helps) and keep wrapped.Refrigerate for about an hour and they’reready to eat!
APPLE & HONEY GO BARS(G, H, A)Serves 3 Ingredients1 apple1 cup dates1/4 cup pecans1 tsp. cinnamon1 tsp. nutmeg1 Tbsp. honey (optional)1/4 cup ground flaxseed Directions
First, lay out three 12 x 12 pieces ofplastic wrap.Next, put apples and dates in your foodprocessor or blender and blend until apaste forms. Put in bowl and set aside.Now add the pecans to the blender andchop them up.Add the nuts, cinnamon, nutmeg,flaxseed and honey to the bowl with theapple mixture and with a wooden spoon(or your fingers) mush the mixturetogether until well blended.Divide the mixture into thirds and placein each of the three pieces of plasticwrap laid out earlier and wrap up themixture tightly.Shape the mixture into bars (a rolling
pin helps) and keep wrapped.Refrigerate for about an hour and they’reready to eat!
BLUEBERRY & DATE GO BARS(G, H, A)Serves 3 Ingredients1 1/2 cups fresh blueberries1 tsp. fresh lemon juice1/2 tsp. lemon zest1 cup dates1/4 cup pecans1 tsp. cinnamon1 Tbsp. honey (optional)1/4 cup ground flaxseed
DirectionsFirst, lay out three 12 x 12 pieces ofplastic wrap.Next, put all ingredients except theblueberries in a food processor orblender and blend until a paste forms.Put paste in bowl and add blueberries.With a wooden spoon (or your fingers)mush the mixture together until wellblended.Divide the mixture into thirds and placein each of the three pieces of plasticwrap laid out earlier and wrap up themixture tightly.Shape the mixture into bars (a rollingpin helps) and keep wrapped.
Refrigerate for about an hour and they’reready to eat!
BLUEBERRY BANANA SMOOTHIE(V, G, H, A)Serves 1-2 Ingredients1 cup blueberries1 banana2 dates1 cup water1/2 cup ice1 Tbsp. ground flaxseed1 Tbsp. hemp oil1 tsp. agave
DirectionsBlend together and enjoy!
KIWI MANGO SMOOTHIE(V, G, H, A)Serves 1-2 Ingredients1 cup fresh mango1 cup fresh kiwi1/4 cup buckwheathandful baby spinach1 cup water1/2 cup ice1 Tbsp. ground flaxseed1 Tbsp. hemp oil1 tsp. agave
DirectionsBlend together and enjoy!
MIKE’S GREEN POWER DRINKA great pre and post workout snack!(V, G, H, A)Serves 1-2 Ingredientslarge handful kalelarge handful baby spinach1 cup broccoli2 carrots1 apple1 cup water (or 1/2 cup almond milk &1/2 cup water)1/2 cup ice
1 Tbsp. ground flaxseed1 Tbsp. hemp oil1 tsp. agave DirectionsBlend together and enjoy!
TOMATO FLAX SMOOTHIE(V, G, H, A)Serves 1-2 Ingredients2 cups tomatoes1/2 apple1 carrot1 celery stalkTabasco or hot sauce, to taste2 cups ice1 Tbsp. ground flaxseed1 Tbsp. hemp oil
DirectionsBlend together and enjoy!
SUNRISE ORANGE SMOOTHIE(V, G, H, A)Serves 1-2 Ingredients2 oranges peeled1 banana1/2 cup strawberries4 oz. plain Greek yogurt1 cup ice1 Tbsp. ground flaxseed1 Tbsp. hemp oil Directions
Blend together and enjoy!
CITRUS SMOOTHIE(G, H, A)Serves 1-2 Ingredients2 oranges4 clementines1 cup fresh pineapples1 banana1 cup almond milk or 4 oz. plain Greekyogurt1 cup ice1 Tbsp. ground flaxseed1 Tbsp. hemp oil
DirectionsBlend together and enjoy!
BANANA ALMOND BUTTERSMOOTHIE(V, G, H, A)Serves 1-2 Ingredients1 banana1/2 cup strawberries1/2 cup plain Greek yogurt or almondmilk2 Tbsp. carob nibs1/4 cup almond butter1 cup ice1 Tbsp. ground flaxseed2 Tbsp. water
DirectionsBlend together and enjoy!
APPLE KALE SMOOTHIE(V, G, H, A)Serves 1 Ingredients1 apple1 carrotsmall handful kale1 cup water1/2 cup ice1 Tbsp. ground flaxseed1 Tbsp. hemp oil1 tsp. agave
DirectionsBlend together and enjoy!
GREEN STRAWBERRY SMOOTHIE(V, G, H, A)Serves 1 2 cups strawberries1/4 cup blueberries1 head of broccoli1 carrot1 cup water1/2 cup ice1 Tbsp. ground flaxseed1 Tbsp. hemp oil1 tsp. agave
DirectionsBlend together and enjoy!
MELON, DATE & KALE SMOOTHIE(V, G, H, A)Serves 1 2 cups honeydew melonhandful kale2 dates1 cup water1/2 cup ice1 Tbsp. ground flaxseed1 Tbsp. hemp oil1 tsp. agave Directions
Blend together and enjoy!
For more information about Mike Dolce& The Dolce Diet visitTheDolceDiet.com