Sirtfood Diet Standard-Recipe-Book

R E C I P E S
Cookbook
REGULAR DIET
PHASE 1 JUICES RECIPES PAGE 01

TABLE OF CONTENTS
PHASE 1
JUICES RECIPES
Apple, Orange & Swiss Chard Juice�� 06 Beef with Kale & Carrot�� 31
Apple, Kale & Cucumber Juice ��07 Rack of Lamb with Salad�� 32
Apple, Celery & Ginger Juice �� 08 Salmon with Lentils�� 33
Apple, Celery & Cucumber Juice �� 09 Buckwheat Noodles with Shrimp��34
Apple, Celery & Herbs Juice ��10
Apple, Carrot & Celery Juice ��11 PHASE 2
Apple, Kale & Parsley Juice ��12
Apple, Cucumber & Celery Juice �� 13
JUICES RECIPES
Apple & Mixed Berries Juice��37
Apple & Celery Juice��14
Apple, Orange & Broccoli Juice ��38
Apple & Kale Juice ��15
Apple, Orange, Kale & Celery Juice ��39
Kale, Orange & Parsley Juice��16
Kale, Cucumber & Grapefruit Juice �� 40
Kale, Carrot & Orange Juice ��17
Cucumber & Grapefruit Juice ��41
Apple, Orange & Lemon Juice��18
Celery, Carrot & Orange Juice ��42
Mixed Veggies Juice��19
Orange & Kale Juice ��43
Pear, Kale & Celery Juice��20
Kale & Celery Juice �� 44
Swiss Chard, Celery & Orange Juice��21
Kale, Celery & Pear Juice ��45
Kale, Carrot & Fruit Juice�� 22
Kale, Cucumber & Parsley Juice �� 46
Kale, Celery & Fruit Juice�� 23
Greens, Celery & Carrot Juice��47
Matcha Apple & Greens Juice��24
Green Fruit Juice�� 48
Apple, Cucumber & Carrot Juice�� 25
Pear, Kale & Fennel Juice�� 49
Apple, Kale & Cucumber Juice��26
Kale, Pear & Grapefruit Juice��50
MEALS RECIPES
Chicken Breasts with Salad��28
BREAKFAST RECIPES
Buckwheat Granola�� 52
Chicken & Kale Stew��29
Buckwheat Porridge�� 53
Steak with Salad��30

Apple Pancakes��54 Beans & Veggie Salad�� 84
Matcha Pancakes�� 55 Chicken with Mushrooms & Broccoli85
Blueberry Waffles��56 Glazed Flank Steak��86
Chocolate Waffles��57 Lamb Chops with Kale��87
Buckwheat Crepes��58 Salmon with Beans Salad�� 88
Kale Scramble��59 Shrimp with Veggies��89
Tofu & Arugula Scramble�� 60 Cannellini Beans & Kale Soup�� 90
Salmon & Kale Omelet��61 Lentil, Quinoa & Kale Stew��91
Green Veggies Quiche��62 Chickpeas with Swiss Chard��92
Kale & Mushroom Frittata��63 Tofu & Broccoli Curry��93
Eggs with Kale�� 64 Kale with Tofu & Chickpeas�� 94
Chicken & Kale Muffins��65 Buckwheat Noodles with
Chicken & Veggies��95
LUNCH RECIPES �� 66
Arugula, Strawberry & Apple Salad��67 SNACKS & DESSERTS RECIPES
Rocket, Beet & Orange Salad��68 Chocolate Bites��97
Kale & Zucchini Salad��69 Chocolate Chips Bites��98
Greens, Cucumber & Tomato Salad��70 Hemp Seed Bites��99
Salmon Burgers��71 Apple Cookies�� 100
Beef Burgers��72 Pumpkin & Date Cookies��101
Couscous & Chickpeas Burgers��73 Pumpkin Ice Cream��103
Tofu & Veggie Burgers��74 Strawberry Mousse�� 104
Arugula & Broccoli Soup�� 75 Mocha Tofu Mousse��105
Kale & Carrot Soup��76 Fruity Chia Pudding��106
Quinoa with Kale & Mushrooms��77 Chickpeas Fudge��107
Shrimp with Kale��78 Raspberry Brownies��108
Prawns with Asparagus��79 Beans & Dates Brownies��109
Buckwheat Noodles with Veggies�� 80 Blueberry Muffins��110
Strawberry Muffins�� 111
DINNER RECIPES
Chocolate Cupcakes�� 112
Chicken, Kale & Carrot Salad��82
Chickpeas & Veggie Salad��83

PHASE 1
R E C I P E S

JUICES RECIPES

Apple, Orange &
Swiss Chard Juice
Preparation Time: 10 minutes | Servings: 2
Ingredients: Directions:
■ 3 cups Swiss chard ■ A
dd all ingredients into a juicer and extract the juice
according to the manufacturer’s method.
■ 3 apples
■ Pour into two glasses and serve immediately.
oranges, peeled and
■ 2
sectioned
Nutritional Information per Serving:

Calories: 271 Carbohydrates:69.8g Protein:3.6g
Fat:1g Dietary Fiber:13.4g
Saturated Fat:0g Sugar: 52.6g

Apple, Kale &
Cucumber Juice
■ 4 cups fresh kale ■ A
■ 2
cucumbers, chopped
roughly ■ Pour into two glasses and serve immediately.
■ 2
large granny smith apples,
cored and sliced
■ 1 large lemon peeled and

quartered

Calories: 229 Carbohydrates:56.5g Protein:6.7g
Fat:0.8g Dietary Fiber: 9.1g
Saturated Fat: 0.1g Sugar:28.4g

Apple, Celery &
Ginger Juice
■ 4
large green apples, cored ■ A
and sliced according to the manufacturer’s method.
■ 5 celery stalks ■ Pour into two glasses and serve immediately.
■ 1 (1-inch) piece fresh ginger,

peeled

Calories:242 Carbohydrates:63.5g Protein:1.6g
Saturated Fat: 0g Sugar:47g

Apple, Celery &
Cucumber Juice
■ 2
large apples, cored and ■ A
sliced according to the manufacturer’s method.
■ 2 medium cucumber


Apple, Celery
& Herbs Juice
■ 1 Granny Smith apple, cored ■ A
■ ¼ cup fresh parsley
■ ¼ cup fresh cilantro
■ 1 (1-inch) piece fresh ginger
■ 2
teaspoons fresh lemon
juice

Saturated Fat: 0.1g Sugar:12.7

Apple, Carrot
& Celery Juice
■ 5
carrots, peeled and ■ A
chopped according to the manufacturer’s method.
■ 1 large apple, cored and ■ Pour into two glasses and serve immediately.
chopped
■ 2 celery stalks
■ 1 (½-inch) piece fresh

ginger, peeled and chopped
■ ½ of lemon

Saturated Fat: 0g Sugar:19.5g

Apple, Kale
& Parsley Juice
■ 2
large green apples, cored ■ P
lace all ingredients in a high-powered blender and pulse
and sliced until well combined.
■ 4 cups fresh kale leaves ■ T

hrough a fine mesh strainer, strain the juice and transfer
into two glasses.
■ 4
tablespoons fresh parsley
leaves ■ Serve immediately.
■ 1 tablespoon fresh ginger,

peeled
■ 1 lemon, peeled
■ ½ cup filtered water
■ Pinch of salt

Calories:197 Carbohydrates:48g Protein:5.2g

Apple, Cucumber
& Celery Juice
■ 3
large apples, cored and ■ A
■ 2 large cucumbers, sliced ■ Pour into two glasses and serve immediately.
■ 4 celery stalks

peeled
■ 1 lemon, peeled


Apple &
Celery Juice
■ 4
■ 1 lemon, peeled


Apple &
Kale Juice
■ 3
■ 4 cups fresh kale leaves ■ Pour into two glasses and serve immediately.
■ 2
tablespoons fresh lemon
juice
■ ½ cup filtered water

Calories:244 Carbohydrates:60.5g Protein:5g

Kale, Orange
& Parsley Juice
■ 5
oranges, peeled and
sectioned ■ Pour into two glasses and serve immediately.

Fat:0.6g Dietary Fiber: 13g
Saturated Fat: 0.1g Sugar:43g

Kale, Carrot
& Orange Juice
■ 2 oranges
■ 1 carrot, peeled and
chopped roughly

peeled
■ ¼
teaspoon matcha green
tea powder
■ 1 lemon, peeled


Apple, Orange
& Lemon Juice
■ 5
apples, cored and ■ P
lace all the ingredients in a blender and pulse until well
chopped combined.
■ 1 small lemon ■ T
into two glasses.
■ 1 cups fresh orange juice
■ Serve immediately.


Mixed Veggies
Juice
■ 1 cup fresh tomatoes
■ 1 carrot, chopped
■ 1 cucumber, chopped
■ 1 celery stalk, chopped
■ 2
tablespoons fresh lime
juice


Pear, Kale
& Celery Juice
■ 3 pears, cored and sliced ■ A
■ 4 cups fresh kale
■ 2 celery stalks

Saturated Fat: 0g Sugar:30.8

Swiss Chard, Celery
& Orange Juice
■ 2 cups fresh Swiss chard ■ A
■ 3 oranges
■ 6 celery stalks
■ 1 lemon, peeled


Kale, Carrot
& Fruit Juice
■ 2
large apples, cored and
sliced ■ Pour into two glasses and serve immediately.
■ 2
medium carrots, peeled
and chopped
■ 2
medium grapefruit,
peeled and sectioned
■ 1 teaspoon fresh lemon

juice


Kale, Celery
& Fruit Juice
■ 2
■ 2
large pears, cored and ■ Pour into two glasses and serve immediately.
sliced
■ 3 cups fresh kale leaves
■ 3 celery stalks
■ 1 lemon, peeled


Matcha Apple
& Greens Juice
■ 5 ounces fresh kale ■ A
■ 2 ounces fresh arugula
■ 4 celery stalks
■ 1 green apple, cored and

chopped

peeled
■ 1 lemon, peeled
■ ½ teaspoon matcha green tea


Apple, Cucumber
& Carrot Juice
■ 5
carrots, peeled and ■ A
■ 1 large apple, cored and ■ Pour into two glasses and serve immediately.
chopped
■ 1 large cucumber, chopped

ginger, peeled and chopped
■ ½ of lemon


Apple, Kale
& Cucumber Juice
■ 2½ cups fresh kale ■ A
■ ½
cup fresh parsley leaves
and stems ■ Pour into two glasses and serve immediately.
■ 1 medium green apple,

cored and chopped
■ 1 large seedless English

cucumber, rinsed

peeled
■ 1 medium lemon


MEALS RECIPES

Chicken Breasts with Salad
Preparation Time: 16 minutes | Cooking Time: 20 minutes | Servings: 4
Ingredients:
FOR CHICKEN:
■ 4
(6-ounce) boneless, skinless
chicken breast halves
■ S
alt and ground black pepper,
as required
■ 2
tablespoons extra-virgin
olive oil
FOR SALAD:
■ 4
cups fresh kale, tough ribs
removed and chopped
■ 1 cup carrots, peeled and
Directions:
julienned
■ For chicken: season each chicken breast half with salt and black
■ ¼ cup walnuts pepper evenly.
FOR DRESSING: ■ Place chicken over a rack set in a rimmed baking sheet.
■ 1 small garlic clove, minced ■ Refrigerate for at least 30 minutes.
■ 2 tablespoons fresh lime juice ■ R

emove the baking sheet from refrigerator and pat dry the
chicken breast halves with paper towels.
■ 2
tablespoons extra-virgin olive
oil ■ Heat the oil in a 12-inch sauté pan over medium-low heat.
■ 1 teaspoon raw honey ■ P

lace the chicken breast halves, smooth-side down, and cook for
about 9-10 minutes, without moving.
■ ½ teaspoon Dijon mustard
■ F
lip the chicken breasts and cook for about 6 minutes or until
■ S
alt and ground black pepper, cooked through.
as required
■ R
emove the sauté pan from heat and let the chicken stand in the
pan for about 3 minutes.
■ T
ransfer the chicken breasts onto a cutting board for about 5
Nutritional minutes.
Information per ■ For salad: place all ingredients in a salad bowl and mix.
Serving: ■ For dressing: place all ingredients in another bowl and beat until
well combined.
Calories:414 ■ Cut each chicken breast into desired sized slices.
Fat:22.9g ■ P
lace the salad onto each serving plate and top each with
Saturated Fat: 2.3g chicken slices.
Carbohydrates:12.3g ■ Drizzle with dressing and serve.
Dietary Fiber: 2.3g
Sugar:2.9g
Protein:40.3g
PHASE 1 MEALS RECIPES PAGE 28

Chicken & Kale Stew
Ingredients:
■ 2
oil
■ 1 yellow onion, chopped
■ 1 tablespoon garlic, minced
minced
■ 1 teaspoon ground turmeric
■ 1 teaspoon ground cumin
■ 1 teaspoon ground coriander
■ 1 teaspoon paprika
■ 4
chicken thighs, trimmed and
cut into 1-inch pieces
■ 4 tomatoes, chopped
■ 1 4 ounces unsweetened
coconut milk
■ S
as required
Directions:
■ 6
removed and chopped ■ H
eat oil in a large heavy-bottomed pan over medium heat and
■ 2
tablespoons fresh lemon sauté the onion for about 3-4 minutes.
juice ■ Add the ginger, garlic, and spices, and sauté for about 1 minute.
■ Add the chicken and cook for about 4-5 minutes.
■ A
dd the tomatoes, coconut milk, salt, and black pepper, and bring
to gentle simmer.
Nutritional ■ N
ow, adjust the heat to low and simmer, covered for about 10-15
Information per minutes.
Serving: ■ Stir in the kale and cook for about 4-5 minutes.
■ Add in lemon juice and remove from the heat.
Calories:500
■ Serve hot.
Fat:21g
Saturated Fat: 4.8g
Carbohydrates:21g
Dietary Fiber: 4.2g
Sugar:5.1g
Protein:56.5g

Steak with Salad
FOR STEAK: ■ I n a sauté pan, heat the oil over medium-high heat and cook the
steaks with salt and black pepper for about 3-4 minutes per side.
■ 2
olive oil ■ M
eanwhile, for salad: in a salad bowl, place all ingredients and
toss to coat well.
■ 4 (6-ounce) flank steaks
■ D
ivide the arugula salad onto serving plates and top each with 1
■ S
alt and ground black pepper, steak.
as required
FOR SALAD:
■ 6 cups fresh baby arugula
■ 1 cup cherry tomatoes, halved
■ 1 cup cucumber, chopped
■ 3
olive oil
■ 2 tablespoons red wine vinegar
■ S
as required

Fat:32g Dietary Fiber: 1.2g

Beef with Kale & Carrot
■ 2 tablespoons coconut oil elt the coconut oil in a skillet over medium heat and sauté
■ M
the garlic for about 1 minute.
■ 4 garlic cloves, minced
■ Add the beef and black pepper and stir to combine.
■ 1 pound beef sirloin steak,
cut into bite-sized pieces ■ I ncrease the heat to medium-high and cook for about 3-4
minutes or until browned from all sides.
reshly ground black
■ F
pepper, as required ■ A
dd the carrot, kale and tamari and cook for about 4-5
minutes.
■ 1 ½ cups carrots, peeled and
cut into matchsticks ■ Remove from the heat and serve hot.
■ 1 ½ cups fresh kale, tough

ribs removed and chopped
■ 3 tablespoons tamari


Rack of Lamb with Salad
Ingredients:
FOR RACK OF LAMB:
■ 4 garlic cloves, peeled
■ 2 tablespoons fresh parsley
■ 2
oil
■ 1 (2-pound) rack of lamb,
frenched
■ S
as required
FOR SALAD:
Directions:
■ 4
removed and torn ■ For lamb: in a mini food processor, add garlic, rosemary and oil,
and pulse until well combined.
■ 2
oranges, peeled and
segmented ■ S
eason the lamb rack with salt and black pepper and then, rub
with garlic mixture.
■ 2
grapefruits, peeled and
segmented ■ A
rrange the rack onto a large rimmed baking sheet, fat-side up.
Set aside for about 1 hour.
■ 4
tablespoons unsweetened
dried cranberries ■ Preheat the oven to 450 degrees F.
■ ½
teaspoon white sesame ■ Arrange the rack in upper third of oven.
seeds
■ Roast for about 15 minutes.
FOR DRESSING: ■ Flip the rack and roast for about 10 minutes.
■ 3 tablespoons extra-virgin olive ■ R
emove from oven and place the racks onto a cutting board, stand
oil them upright, and let rest for 10 minutes.
■ 3
tablespoons fresh orange ■ Meanwhile, for salad: in a salad bowl, place all ingredients and mix.
juice
■ For dressing: place all ingredients in another bowl and beat until
■ 2 teaspoons Dijon mustard well combined.
■ 1 teaspoon raw honey ■ Place dressing on top of salad and toss to coat well.
■ S
alt and ground black pepper, ■ With a sharp knife, cut the ribs evenly into serving-sized portions.
as required
■ Divide the kale salad onto serving plates and top each with chops.
Calories:652 Dietary Fiber: 4.4g

Nutritional Fat:37.9g Sugar:16.3g
Information per Saturated Fat: 9.6g Protein:49.9g
Serving: Carbohydrates:28.4g

Salmon with Lentils
Ingredients:
FOR LENTILS:
■ ½ pound French green lentils
■ 2
olive oil
■ 2 cups yellow onions, chopped
■ 2 cups scallions, chopped
■ 1 teaspoon fresh parsley,
chopped
■ S
as required
Directions:
■ 1 tablespoon fresh garlic,
minced ■ I n a heat-proof bowl, soak the lentils in boiling water for 15
■ 1 ½ cups carrots, peeled and minutes.
chopped ■ Drain the lentils completely.
■ 1½ cups celery stalks, chopped ■ I n a Dutch oven, heat the oil in over medium heat and cook
■ 1 tomato, crushed finely the onions, scallions, parsley, salt and black pepper for about 10
minutes, stirring frequently.
■ 1 ½ cups homemade chicken
broth ■ Add the garlic and cook for about 2 more minutes.
■ 2 tablespoons red wine vinegar ■ A

dd the drained lentils, carrots, celery, crushed tomato and broth
and bring to a boil.
FOR SALMON: ■ A
djust the heat to low and simmer, covered for about 20-25
■ 4
(8-ounce) center-cut, skinless minutes.
salmon fillets ■ S
tir in the vinegar, salt and black pepper and remove from the
■ 2
tablespoons extra-virgin heat.
olive oil ■ Meanwhile, for salmon: preheat the oven to 450 degrees F.
■ S
alt and ground black pepper, ■ R
ub the salmon fillets with oil and then, season with salt and
as required black pepper generously.
■ H
eat an oven-proof sauté pan over medium heat and cook the
NUTRITIONAL salmon fillets for about 2minutes, without stirring.
INFORMATION PER SERVING:
■ Flip the fillets and immediately transfer the pan into the oven.
Calories:410 ■ Bake for about 5-7 minutes or until desired doneness of salmon.
Fat:15.1g
■ D
ivide the lentil mixture onto serving plates and top each with
Saturated Fat: 2.7g
1 salmon fillet.
Carbohydrates:59.2g
■ Serve hot.
Dietary Fiber: 8.7g
Sugar:3.4g
Protein:17.6g

Buckwheat Noodles with Shrimp
Ingredients:
■ 10 ounces buckwheat noodles
■ 5
oil, divided
■ 3
tablespoons low-sodium soy
sauce
■ 3
tablespoons balsamic
vinegar
■ 1 tablespoon Sriracha
■ 1 tablespoon light brown sugar
■ 1 ½ pounds raw shrimp, peeled
and deveined
■ S
as required
■ 1 ¾ cups zucchini, carrots,
Directions:
julienned ■ I n a pan of the lightly salted boiling water, cook the noodles for
■ 1 ¾ cups carrots, peeled and about 5 minutes.
julienned ■ Drain the noodles well and rinse under cold water.
■ Drain the noodles again and set aside.
■ F
or sauce: in a bowl, add 3 tablespoons of oil, soy sauce, vinegar,
Sriracha and brown sugar and beat until well combined. Set
aside.
Nutritional ■ Season the shrimp with salt and black pepper lightly.
Information per ■ I n a large non-stick wok, heat 1 tablespoon of olive oil over
Serving: medium-high heat and cook the shrimp for about 3-4 minutes,
stirring occasionally.
Calories:511 ■ With a slotted spoon, transfer the shrimp onto a plate.
Fat:17.4g ■ With a piece of foil, cover the shrimp to keep warm.
Saturated Fat: 2.7g ■ I n the same skillet, heat the remaining oil over medium-high heat
Carbohydrates:48.7g and cook the zucchini and carrots for about 4-5 minutes, stirring
Dietary Fiber: 4.4g occasionally.
Sugar:5g ■ R
emove from heat, and toss with 3 tablespoons of the vinegar
mixture.
Protein:39.5g
■ I n a large serving bowl, add noodles, shrimp, veggie mixture and
sauce and toss to coat well.

PHASE 2
R E C I P E S

JUICES RECIPES

Apple &
Mixed Berries Juice
■ 2
green apples, cored and ■ A
■ 1 cup fresh raspberries ■ Pour into two glasses and serve immediately.
■ 1 cup fresh blackberries
■ 1 cup fresh blueberries


Apple, Orange
& Broccoli Juice
■ 2 broccoli stalks, chopped ■ A
■ 2
large green apples, cored
and sliced ■ Pour into two glasses and serve immediately.
■ 3
large oranges, peeled and
sectioned


Apple, Orange, Kale
& Celery Juice
■ 3 cups fresh kale, chopped ■ A
■ 2
large celery stalks,
chopped ■ Pour into two glasses and serve immediately.
■ 2
large green apples, cored
and sliced
■ 1 large orange, peeled and

sectioned
■ 1 tablespoon fresh lime juice
■ 1 tablespoon fresh lemon

juice


Kale, Cucumber
& Grapefruit Juice
■ 2 cups fresh kale ■ P
until well combined.
■ 2
cucumbers, peeled and
chopped ■ T
into two glasses.
■ 2
grapefruits, peeled and
sectioned ■ Serve immediately.
■ 1 cup cold water


Cucumber
& Grapefruit Juice
■ 2 cucumbers, chopped ■ P
■ 3 grapefruits
■ T
■ 1 cup cold water into two glasses.


Celery, Carrot
& Orange Juice
■ 4 celery stalks with leaves ■ P
■ 3
medium carrots, peeled
and chopped ■ T
into two glasses.
■ 2
oranges, peeled and
sectioned ■ Serve immediately.

peeled


Orange
& Kale Juice
■ 4
large oranges, peeled and ■ A
sectioned according to the manufacturer’s method.
■ 2 bunches fresh kale ■ Pour into two glasses and serve immediately.


Kale
& Celery Juice
■ 4 celery stalks ■ A
■ 5 cups fresh kale leaves
ginger, peeled
■ 1 lime, halved


Kale, Celery
& Pear Juice
■ 6 pears, cored and chopped ■ A
■ 3 celery stalks


Kale, Cucumber
& Parsley Juice
■ 4 cups fresh baby kale ■ A
■ 2 large seedless cucumbers
■ ½ cup fresh parsley

peeled


Greens, Celery
& Carrot Juice
■ 2 cup fresh arugula
■ 1 large carrot, peeled and
chopped roughly
■ 2 celery stalks
■ 1 lemon
■ 1 (1-inch) piece fresh ginger


Green
Fruit Juice
■ 3
large kiwis, peeled and ■ A
■ 2
large green apples, cored ■ Pour into two glasses and serve immediately.
and sliced
■ 2
cups seedless green
grapes
■ 2 teaspoons fresh lime juice


Pear, Kale
& Fennel Juice
■ 3 pears, cored and sliced ■ A
■ 1 fennel bulb

ginger


Kale, Pear
& Grapefruit Juice
■ 2
large pears, cored and ■ A
■ 2 grapefruit, peeled ■ Pour into two glasses and serve immediately.

peeled


BREAKFAST RECIPES
PHASE 2 BREAKFAST RECIPES PAGE 51

Buckwheat Granola
■ 2
cups raw buckwheat ■ Preheat the oven to 350 degrees F.
groats
■ I n a bowl, place the buckwheat groats, coconut flakes
■ ¾ cup pumpkin seeds pumpkin seeds, almonds and spices and mix well.
■ ¾ cup almonds, chopped ■ In another bowl, add the banana and with a fork, mash well.
■ 1 cup unsweetened coconut ■ A

dd to the buckwheat mixture, maple syrup and oil and
flakes mix until well combined.
■ 1 teaspoon ground ■ T
ransfer the mixture onto the prepared baking sheet and
cinnamon spread in an even layer.
■ 1 teaspoon ground ginger ake for about 25-30 minutes, stirring once halfway
■ B
through.
■ 1 ripe banana, peeled
■ Remove the baking sheet from oven and set aside to cool.
■ 2 tablespoons maple syrup
■ 2
olive oil


Buckwheat Porridge
■ ½ cup buckwheat groats ■ I n a large bowl of water, soak the buckwheat groats for at
least 4 hours.
■ 2
cups unsweetened
almond milk ■ Drain the buckwheat groats well.
■ 1-2 tablespoons maple syrup ■ I n a food processor, add the drained buckwheat groats and
almond milk and pulse until smooth.
bananas, peeled and
■ 2
sliced ■ T
ransfer the mixture into a saucepan over medium-high
heat and bring to a boil.
■ Cook for about 5 minutes, stirring occasionally.
■ Remove the saucepan from heat and stir in maple syrup.
■ Serve warm with the topping of banana slices.


Apple Pancakes
■ ½ cup buckwheat flour ■ I n a bowl, place the flour, coconut sugar and cinnamon and
mix well.
■ 2
tablespoons coconut
sugar ■ I n another bowl, place the almond milk and egg and beat
■ 1 teaspoon baking powder
■ Now, place the flour mixture and mix until well combined.
teaspoon ground
■ ½
cinnamon ■ Fold in the grated apples.
■ 1 /3 cup unsweetened ■ H
eat a lightly greased non-stick skillet over medium-high
almond milk heat.
■ 1 egg, beaten lightly dd desired amount of mixture and with a spoon, spread
■ A
into an even layer.
■ 2
granny smith apples,
peeled, cored and grated ■ Cook for about 1-2 minutes per side.
■ Repeat with the remaining mixture.
■ Serve warm.


Matcha Pancakes
■ 2 tablespoons flax meal ■ I n a bowl, add the flax meal and warm water and mix well.
Set aside for about 5 minutes.
■ 5 tablespoons warm water
■ I n another bowl, place the flours, matcha powder, baking
■ 1 cup spelt flour powder and salt and mix well.
■ 1 cup buckwheat flour ■ I n the bowl of flax meal mixture, place the almond milk,
oil and vanilla extract and beat until well combined.
■ 1 tablespoon matcha
powder ■ N
ow, place the flour mixture and mix until a smooth
textured mixture is formed.
■ 1 tablespoon baking powder
■ Heat a lightly greased non-stick skillet over medium-high heat.
■ Pinch of salt
■ A
dd desired amount of mixture and with a spoon,
■ ¾
cup unsweetened
spread into an even layer.
almond milk
■ Cook for about 2-3 minutes.
■ 1 tablespoon extra-virgin
olive oil ■ Carefully, flip the side and cook for about1 minute.
■ 1 teaspoon vanilla extract ■ Repeat with the remaining mixture.
■ 1/3 cup raw honey ■ Serve warm with the drizzling of honey.


Blueberry Waffles
■ ¼ cup coconut flour hrough a fine-mesh sieve, sift together the flour, baking
■ T
powder, cinnamon and salt in a bowl.
■ ½ teaspoon baking powder
■ I n another large bowl, add the eggs and coconut oil and
■ Pinch of salt beat until well combined.
■ 1 /8 teaspoon ground ■ A
dd the maple syrup and lemon juice and again beat until
cinnamon well combined.
■ 4 eggs ■ Add the flour mixture and mix until just combined.
■ ¼ cup coconut oil, melted ■ Gently, fold in the blueberries.
■ 2 tablespoons maple syrup ■ Preheat the waffle iron and then grease it.
■ 1 tablespoon fresh lemon ■ P
lace the desired amount of mixture into the preheated
juice waffle iron and cook for about 5 minutes or until golden
brown.
■ ¼ cup fresh blueberries
■ Repeat with the remaining mixture.
■ Serve warm.


Chocolate Waffles
■ 2
cups unsweetened ■ I n a bowl, add the almond milk and lemon juice and mix
almond milk well.
■ 1 tablespoon fresh lemon ■ Set aside for about 10 minutes.
juice
■ I n another bowl, place buckwheat flour, cacao powder,
■ 1 cup buckwheat flour flaxseed meal, baking soda, baking powder and salt and
mix well.
■ ½ cup cacao powder
■ I n the bowl of almond milk mixture, place the eggs,
■ ¼ cup flaxseed meal
coconut oil, brown sugar and vanilla extract and beat until
■ 1 teaspoon baking soda smooth.
■ 1 teaspoon baking powder ■ Now, place the flour mixture and beat until smooth.
■ ¼ teaspoons kosher salt ■ Gently, fold in the chocolate pieces.
■ 2 large eggs ■ Preheat the waffle iron and then grease it.
■ ½ cup coconut oil, melted lace the desired amount of the mixture into the preheated
■ P
waffle iron and cook for about 3-4 minutes or until golden
■ ¼ cup dark brown sugar brown.
■ 2 teaspoons vanilla extract ■ Repeat with the remaining mixture.
■ 2
ounces unsweetened dark ■ Serve warm.
chocolate, chopped roughly


Buckwheat Crepes
■ 1 cup buckwheat flour ■ Add all ingredients into a blender and pulse until smooth.
■ 2 eggs ■ T
ransfer the mixture into a bowl and set aside for about 30
minutes.
■ 1 cup unsweetened
almond milk ■ Heat a greased non-stick frying pan over medium heat.
■ 1 tablespoon coconut oil dd 1 heaped poon of the mixture and tilt the pan to spread
■ A
into a thin layer.
■ 1 tablespoon vanilla extract
■ C
ook for about 1 minute per side or until the edges become
■ 1 tablespoon coconut sugar brown.
■ ¼ teaspoon salt ■ Repeat with the remaining mixture.
■ Serve warm.


Kale Scramble
■ 4 eggs ■ I n a bowl, add the eggs, turmeric, salt, black pepper and
water and with a whisk, beat until foamy.
■ 1 /8 teaspoon ground
turmeric ■ In a skillet, heat the oil over medium heat.
■ S
alt and ground black ■ Add the egg mixture and stir to combine.
pepper, as required
■ I mmediately, reduce the heat to medium-low and cook for
■ 1 tablespoon filtered water about 1-2 minutes, stirring frequently.
teaspoons extra-virgin
■ 2 tir in the kale and cook for about 3-4 minutes, stirring
■ S
olive oil frequently.
■ 1 cup fresh kale, tough ribs ■ Remove from the heat and serve immediately.
removed and chopped


Tofu & Arugula Scramble
■ 1 tablespoon extra-virgin eat olive oil in a frying pan over medium-high heat and
■ H
olive oil sauté the garlic for about 1 minute.
■ 1 garlic clove, minced ■ A

dd the tofu and cook for about 2-3 minutes, slowly adding
the broth.
■ ¼
pound medium-firm
tofu, drained, pressed and ■ A
dd the arugula, tomato, soy sauce and turmeric and stir
crumbled fry for about 3-4 minutes or until all the liquid is absorbed.
■ 1 /3 cup homemade ■ Stir in the lemon juice and serve immediately.

vegetable broth
■ 2½ cups fresh arugula
■ ¼
cup tomato, chopped
finely
■ 2
teaspoons low-sodium soy
sauce
■ 1 teaspoon ground turmeric

juice


Salmon & Kale Omelet
■ 6 eggs ■ I n a bowl, place the eggs, coconut milk, salt and black
pepper and beat well. Set aside.
■ 2
tablespoons unsweetened
almond milk ■ In a non-stick skillet, heat the oil over medium heat.
■ S
alt and ground black lace the egg mixture evenly and cook for about 30
■ P
pepper, as required seconds, without stirring.
■ 2
tablespoons extra-virgin ■ P
lace the salmon kale and scallions on top of egg mixture
olive oil evenly.
ounces smoked salmon,

■ 4 ■ Now, reduce heat to low.
cut into bite-sized chunks
ith the lid, cover the skillet and cook for about 4-5
■ W
■ 2
cup fresh kale, tough ribs minutes or until omelet is done completely.
removed and chopped
finely ■ Uncover the skillet and cook for about 1 minute.
■ 4 scallions, chopped finely ■ Carefully, transfer the omelet onto a serving plate.
■ Cut into desired sized wedges and serve.


Green Veggies Quiche
■ 6 eggs ■ Preheat the oven to 400 degrees F.
■ ½
cup unsweetened ■ Lightly grease a pie dish.
almond milk
■ I n a bowl, add eggs, almond milk, salt and black pepper
■ S
alt and ground black and beat until well combined. Set aside.
pepper, as required
■ I n another bowl, add the vegetables and herbs and mix
■ 2
cups fresh baby kale, well.
chopped
■ I n the bottom of prepared pie dish, place the veggie
cup green bell pepper,
■ ½ mixture evenly and top with the egg mixture.
seeded and chopped
■ B
ake for about 20 minutes or until a wooden skewer
■ 1 scallion, chopped inserted in the center comes out clean.
■ ¼
cup fresh parsley, ■ R
emove pie dish from the oven and set aside for about 5
chopped minutes before slicing.
■ 1 tablespoon fresh chives, ■ Cut into desired sized wedges and serve warm.
minced

Calories:123 Carbohydrates:5.9g

Kale & Mushroom Frittata
■ 8 eggs ■ Preheat oven to 350 degrees F.
■ ½
cup unsweetened ■ I n a large bowl, place the eggs, coconut milk, salt and black
almond milk pepper and beat well. Set aside.
■ S
alt and ground black ■ I n a large oven-proof skillet, heat the oil over medium heat
pepper, as required and sauté the onion and garlic for about 3-4 minutes.
■ 1 tablespoon extra-virgin dd the squash, kale, bell pepper, salt and black pepper
■ A
olive oil and cook for about 8-10 minutes.
■ 1 onion, chopped ■ Stir in the mushrooms and cook for about 3-4 minutes.
■ 1 garlic clove, minced ■ Add the kale and cook for about 5 minutes.
■ 1 cup fresh mushrooms, ■ P

lace the egg mixture on top evenly and cook for about 4
chopped minutes, without stirring.
■ 1 ½ cups fresh kale, tough ■ T

ransfer the skillet in the oven and bake for about 12-15
ribs removed and chopped minutes or until desired doneness.
■ R
emove from the oven and place the frittata side for about
3-5 minutes before serving.
■ Cut into desired sized wedges and serve.


Eggs with Kale
■ 2
tablespoons extra-virgin eat the oil in a large skillet over medium heat and sauté
■ H
olive oil the onion for about 4-5 minutes.
■ 1 yellow onion, chopped ■ Add garlic and sauté for about 1 minute.
■ 2 garlic cloves, minced dd the tomatoes, spices, salt and black pepper and cook
■ A
for about 2-3 minutes, stirring frequently.
■ 1 cup tomatoes, chopped
tir in the kale and cook for about 4-5 minutes, stirring
■ S
pound fresh kale, tough
■ ½ occasionally.
■ Carefully, crack eggs on top of kale mixture.
■ W
ith the lid, cover the skillet and cook for about 10 minutes
■ S
alt and ground black or until desired doneness of eggs.
pepper, as required
■ R
emove from the heat and sprinkle the eggs with salt and
■ 4 eggs black pepper lightly.
■ 2
tablespoons fresh parsley, ■ Serve hot with the garnishing of parsley.
chopped


Chicken & Kale Muffins
■ 8 eggs ■ Preheat the oven to 350 degrees F.
■ F
reshly ground black ■ Grease 8 cups of a muffin tin.
pepper, as required
■ I n a bowl, add eggs, black pepper and water and beat until
■ 2 tablespoons filtered water well combined.
ounces cooked chicken,

■ 7 ■ Add chicken, kale, onion and parsley and stir to combine.
chopped finely
■ Transfer the mixture in prepared muffin cups evenly.
■ 1 ½ cups fresh kale, tough
ribs removed and chopped ■ Bake for about 18-20 minutes or until golden brown.
■ 1 cup onion, chopped ■ R

emove the muffin tin from oven and place onto a wire
rack to cool for about 10 minutes.
■ 2
tablespoons fresh parsley,
chopped ■ Carefully invert the muffins onto a platter and serve warm.


LUNCH RECIPES
PHASE 2 LUNCH RECIPES PAGE 66

Arugula, Strawberry
& Apple Salad
■ 4 cups fresh baby arugula ■ In a salad bowl, place all ingredients and gently, toss to coat.
■ 2 apples, cored and sliced ■ Serve immediately.
■ 1 cup fresh strawberries,

hulled and sliced
■ ¼ cup walnuts, chopped
■ 4
olive oil
■ S
alt and ground black
pepper, as required


Rocket, Beet
& Orange Salad
■ 3
large oranges, peeled, ■ In a salad bowl, place all ingredients and gently, toss to coat.
seeded and sectioned
■ 2
beets, trimmed, peeled
and sliced
■ 6 cups fresh rocket
■ 3
olive oil
■ Pinch of salt


Kale & Zucchini Salad
FOR SALAD: or salad: in a large bowl, add the zucchini and watercress
■ F
and mix.
■ 2
large zucchini, cut into
ribbons ■ F
or dressing: in a small bowl, add all the ingredients and
beat until well combined.
■ Place the dressing over the salad and toss to coat well.
■ Top with the walnuts and serve immediately.
FOR DRESSING:
■ 3 tablespoons olive oil
■ 3
tablespoons fresh
lemon juice
■ 1 tablespoon Dijon mustard

zest, grated
■ S
pepper, as required


Greens, Cucumber
& Tomato Salad
■ 2 cups cucumbers, chopped ■ I n a large serving bowl, add all the ingredients
except lemon zest and toss to coat well.
■ 1 cup red grape tomatoes, halved
■ 1 cup yellow grape tomatoes,
halved
■ 2 cups fresh baby kale
■ 2 tablespoons extra-virgin olive oil
■ 2 tablespoons fresh lime juice
■ Salt, as required


Salmon Burgers
Ingredients:
FOR PATTIES:
■ 1 teaspoon extra-virgin olive oil
■ 1 cup fresh kale, tough ribs
removed and chopped
■ 1/3 cup shallots, chopped finely
■ S
as required
■ 1 6 ounces skinless salmon
fillets
■ ¾ cup cooked quinoa
Directions:
■ 2 tablespoons Dijon mustard
■ 1 large egg, beaten ■ For burgers: in a large non-stick skillet, heat the oil over medium
heat and sauté the kale, shallot and kale, salt and black pepper for
FOR SALAD: about 4-5 minutes.
■ 2
½ tablespoons extra-virgin ■ Remove from heat and transfer the kale mixture into a large bowl.
olive oil ■ Set aside to cool slightly.
■ 2
½ tablespoons red wine ■ W
ith a knife, chop 4 ounces of salmon and transfer into the bowl
vinegar of kale mixture.
■ S
alt and ground black pepper, ■ I n a food processor, add the remaining salmon and pulse until
as required finely chopped.
■ 8 cups fresh baby arugula ■ Transfer the finely chopped salmon into the bowl of kale mixture.
■ 2 cups cherry tomatoes, halved
■ Then, add remaining ingredients and stir until fully combined.
■ Make 5 equal-sized patties from the mixture.
■ H
eat a lightly greased large non-stick skillet over medium heat
and cook the patties for about 4-5 minutes per side.
Nutritional ■ For dressing: in a glass bowl, add the oil, vinegar, shallots, salt
Information per and black pepper and beat until well combined.
Serving: ■ Add arugula and tomatoes and toss to coat well.

■ Divide the salad onto on serving plates and top each with 1 patty.
Calories:329
Fat:15.8g
Saturated Fat: 2.4g
Carbohydrates:24g
Dietary Fiber: 3.6g
Sugar:2.7g
Protein:24.9g

Beef Burgers
Ingredients:
FOR PATTIES:
■ 1 pound lean ground beef
■ ¼ cup fresh parsley, chopped
■ ¼ cup fresh parsley, chopped
■ ¼ cup fresh cilantro, chopped
chopped
■ 1 teaspoon ground coriander
■ ½
teaspoon ground
Directions:
cinnamon
■ I n a bowl, add the beef, ¼ cup of parsley, cilantro, ginger, spices,
■ S
alt and ground black pepper, salt and black pepper and mix until well combined.
as required
■ Make 4 equal-sized patties from the mixture.
FOR SALAD: ■ H
eat a greased grill pan over medium-high heat and cook the
■ 6 cups fresh baby arugula patties for about 3 minutes per side or until desired doneness.
■ 2
cups cherry tomatoes, ■ M
eanwhile, in a bowl, add arugula, tomatoes, lemon juice and oil
quartered and toss to coat well.
■ 1 tablespoon fresh ■ Divide the salad onto serving plates and top each with 1 patty.
lemon juice ■ Serve immediately.
olive oil
Nutritional
Information per
Serving:
Calories:274
Fat:11.2g
Saturated Fat: 3.3g
Carbohydrates:6.4g
Dietary Fiber: 2.1g
Sugar:3.2g
Protein:36.3g

Couscous & Chickpeas Burgers
Ingredients:
■ 1 cup filtered water
■ 1/3 cup dry couscous
■ 1½ cups broccoli florets
■ 2
teaspoons extra-virgin
olive oil
■ ½ cup onion, chopped
■ ½ cup scallion, chopped
■ 2 teaspoons ground cumin
■ ¼ teaspoon ground turmeric
■ 1 tablespoon sesame tahini
Directions:
■ 1 (15-ounce) can chickpeas, ■ P
reheat the oven to 400 degrees F. Line a baking sheet with foil
rinsed and drained paper.
■ ½ cup panko breadcrumbs ■ I n a small pan, mix together water and couscous over medium
heat and bring to a boil.
■ 4
removed and chopped ■ I mmediately, remove from heat and set aside, covered for about
10 minutes or until all the liquid is absorbed.
■ Meanwhile, in a pan of boiling water, arrange a steamer basket.
Nutritional ■ P
lace the broccoli in steamer basket and steam, covered for about
5-7 minutes.
Information per ■ Drain the broccoli well.
Serving: ■ M
eanwhile, in a skillet, heat the oil over medium heat and sauté
the onion and scallion for about 3-5 minutes.
Calories:321
■ Stir in the cumin and turmeric and remove from heat.
Fat:7.1g
Saturated Fat: 1.1g ■ I n a food processor, add the couscous, broccoli, onion mixture,
tahini and chickpeas and pulse until well combined.
Carbohydrates:44.2g
■ Transfer the mixture into a bowl.
Dietary Fiber: 8.3g
Sugar:1.5g ■ Add the breadcrumbs and stir to combine.
Protein:12.8g ■ Make equal-sized patties from mixture.
■ A
rrange the patties onto the prepared baking sheet in a
single layer.
■ Bake for about 50 minutes, flipping once halfway through.
■ Divide kale among 4 serving plates.
■ Top each plate with 1 patty and serve.

Tofu & Veggie Burgers
Ingredients:
FOR BURGERS:
■ 1 pound firm tofu, drained,
pressed, and crumbled
■ ¾ cup gluten-free rolled oats
■ ¼ cup flaxseeds
■ 2
cups frozen kale, thawed and
chopped
■ 1 medium onion, chopped
finely
Directions:
■ S
as required ■ I n a large bowl, add all the ingredients except oil and salad greens
■ 2
tablespoons extra-virgin and mix until well combined.
olive oil ■ Set aside for about 10 minutes.
FOR SERVING: ■ Make desired size patties from mixture.
■ 6 cups fresh baby kale ■ I n a non-stick frying pan, heat the oil over medium heat and cook
the patties for 6-8 minutes per side.
■ 2 cups cherry tomato, halved
■ Serve these patties alongside the kale and tomatoes.
Nutritional
Information per
Serving:
Calories:334
Fat:15.3g
Saturated Fat: 2.5g
Carbohydrates:35.6g
Dietary Fiber: 8.3g
Sugar:4.5g
Protein:18g

Arugula & Broccoli Soup
Ingredients:
olive oil
■ ¼ cup onion, chopped
■ 3-4 garlic cloves, chopped
■ 2
cups broccoli, cut into small
pieces
■ 2 celery stalks, chopped
■ Salt, as required
■ 1 ½ cups homemade vegetable
broth
Directions:
■ 1 ½ cups unsweetened
almond milk ■ H
eat olive oil in a pan over medium heat and sauté the onion and
■ 3 cups fresh arugula garlic for about 4-5 minutes.
■ 2 tablespoons chia seeds ■ Add the broccoli, celery, salt, broth and milk and stir to combine.
■ 1 teaspoon fresh lemon juice ■ Increase the heat to medium-high and bring to a boil.
■ Reduce the heat to medium-low and cook for about 10 minutes.
■ Add arugula and chia seeds and cook for about 1-2 minutes.
Nutritional ■ R
emove the pan of soup from heat and with an immersion
blender, blend until smooth.
Information per ■ Drizzle with lemon juice and serve hot.
Serving:
Calories:123
Fat:8.5g
Saturated Fat: 1g
Carbohydrates:10.5g
Dietary Fiber: 4.5g
Sugar:2.1g
Protein:5.1g

Kale & Carrot Soup
■ 2
tablespoons extra-virgin eat the oil in a large soup pan over medium heat and cook
■ H
olive oil the carrot, celery, onion and garlic for about 8-10 minutes,
stirring frequently.
■ 4 medium carrots, chopped
■ Add the kale and cook for about 5 minutes, stirring twice.
■ 2 celery stalks, chopped
■ Add the broth and bring to a boil.
■ 1 large red onion, chopped
finely ■ Cook, partially covered for about 20 minutes.
■ 2 garlic cloves, crushed ■ Stir in salt and black pepper and remove from the heat.
■ ½
pound curly kale, tough ■ With an immersion blender, blend the soup until smooth.
■ Serve hot.
■ 4
½ cups homemade
vegetable broth

■ S
pepper, as required


Quinoa with Kale & Mushrooms
■ 2
cups fresh Baby Bella ■ Preheat the oven to 425 degrees F.
mushrooms
■ Line a large rimmed baking sheet with baking paper.
■ 3
olive oil, divided ■ I n a bowl, add the mushrooms, 1 tablespoon of oil, salt and
black pepper and toss to coat well.
■ S
pepper, as required ■ A
rrange the mushroom onto the prepared baking sheet in
a single layer.
■ 2 cups cooked quinoa
oast for about 15-18 minutes, tossing once halfway
■ R
■ 2 cups fresh baby kale through.

■ 2 ■ D
ivide the quinoa, mushrooms, kale and parsley into
chopped serving bowls and drizzle with remaining oil.


Shrimp with Kale
■ 3
tablespoons extra-virgin ■ I n a large non-stick wok, heat 1 tablespoon of the oil over
olive oil medium-high heat and cook the shrimp for about 2
minutes per side.
■ 1 pound medium shrimp,
peeled and deveined ■ With a slotted spoon, transfer the shrimp onto a plate.
■ 1 medium onion, chopped ■ I n the same wok, heat the remaining 2 tablespoons of oil
over medium heat and sauté the garlic and red chili for
■ 4
garlic cloves, chopped about 1 minute.
finely
■ A
dd the kale and broth and cook for about 4-5 minutes,
■ 1 fresh red chili, sliced stirring occasionally.
■ 1 pound fresh kale, tough ■ Stir in the cooked shrimp and cook for about 1 minute.
■ Serve hot.
■ ¼
cup homemade chicken
broth


Prawns with Asparagus
■ 3
tablespoons extra-virgin ■ I n a wok, heat 2 tablespoons of oil over medium-high heat
olive oil and cook the prawns with salt and black pepper for about
3-4 minutes.
■ 1 pound prawns, peeled and
deveined ■ W
ith a slotted spoon, transfer the prawns into a bowl. Set
aside.
■ 1 pound asparagus,
trimmed ■ I n the same wok, heat remaining 1 tablespoon of oil over
medium-high heat and cook the asparagus, ginger, garlic,
■ S
alt and ground black salt and black pepper and for about 6-8 minutes, stirring
pepper, as required frequently.
■ 1 teaspoon garlic, minced tir in the prawns and soy sauce and cook for about 1
■ S
minute.
■ 1 teaspoon fresh ginger,
minced ■ Stir in the lemon juice and remove from the heat.
■ 1 tablespoon low-sodium ■ Serve hot.
soy sauce
■ 2 tablespoons lemon juice


Buckwheat Noodles with Veggies
■ 8
ounces buckwheat ■ I n a pan of the lightly salted boiling water, cook the soba
noodles noodles for about 6-8 minutes.
■ 3
tablespoons extra-virgin ■ I n a colander, drain the noodles and rinse under cold
olive oil running water. Set aside.
■ 1 shallot, minced ■ H
eat the oil in a large sauté pan over medium heat and
sauté the shallots for about 3 minutes.
dd in the shallot and garlic and sauté for about 2-3
■ A
■ 1 2 ounces fresh button minutes.
mushrooms, sliced
■ Add the mushrooms and stir fry for about 7-10 minutes.
■ 8
removed and chopped ■ A
dd the kale, soy sauce and red pepper flakes and cook for
about 3-4 minutes.
■ 2
teaspoons low-sodium soy
sauce ■ A
dd the noodles and cook for about 1-2 minutes, tossing
occasionally.
■ ½
teaspoons red pepper
flakes ivide the noodles mixture into serving bowls and serve hot
■ D
with the garnishing of parsley.
■ 2
chopped


DINNER RECIPES
PHASE 2 DINNER RECIPES PAGE 81

Chicken, Kale & Carrot Salad
Ingredients:
FOR CHICKEN:
■ 1 teaspoon dried thyme
■ ½ teaspoon garlic powder
■ ½ teaspoon onion powder
■ ¼ teaspoon cayenne pepper
■ ¼ teaspoon ground turmeric
■ S
as required
■ 4
chicken breasts, pounded into Directions:
¾-inch thickness
■ 1 tablespoon extra-virgin olive ■ Preheat the oven to 425 degrees F.
oil ■ Line a baking dish with parchment paper.
FOR SALAD: ■ F
OR CHICKEN: in a bowl, mix together the thyme, spices, salt and
black pepper.
■ 5
removed and chopped ■ D
rizzle the chicken breasts with oil and then rub with spice
mixture generously.
■ 1 ½ cups carrots, peeled and
cut into matchsticks ■ Arrange the chicken breasts into the prepared baking dish.
■ ¼ cup pine nuts ■ Bake for about 16-18 minutes.
FOR DRESSING: ■ R
emove pan from oven and transfer chicken breasts onto a
cutting board for about 5 minutes.
■ 1 small garlic clove, minced
■ FOR SALAD: place all ingredients in a salad bowl and mix.
■ 2 tablespoons fresh lime juice
■ F
or dressing: place all ingredients in another bowl and beat until
■ 2
tablespoons extra-virgin well combined.
olive oil
■ Cut each chicken breast into desired sized slices.
■ 1 teaspoon raw honey
■ P
lace the salad onto each serving plate and top each with
■ ½ teaspoon Dijon mustard chicken slices.
■ S
alt and ground black pepper, ■ Drizzle with dressing and serve.
as required
Nutritional Calories:330 Dietary Fiber: 2.8g

Fat:18.9g Sugar:4g
Information per Saturated Fat: 1.9g Protein:25.3g
Serving: Carbohydrates:16.5g

Chickpeas & Veggie Salad
Ingredients:
FOR SALAD:
■ 1 8 ounces canned chickpeas,
drained and rinsed
■ 2 cups, cucumber, chopped
■ 2 cups cherry tomatoes, halved
■ 4
tablespoons fresh parsley
leaves, chopped
FOR DRESSING:
■ 1 garlic clove, minced Directions:
■ 3
tablespoons extra-virgin ■ For salad: in a large serving bowl, add all the ingredients and mix.
olive oil
■ For dressing: in another bowl, add all the ingredients and beat till
■ 1 tablespoon balsamic vinegar
well combined.
■ 1 tablespoon fresh lemon juice ■ Pour dressing over salad and gently toss to coat well.
■ S
alt and ground black pepper, ■ Serve immediately.
as required
Nutritional
Information per
Serving:
Calories:275
Fat:12.4g
Saturated Fat: 1.8g
Carbohydrates:33.1g
Dietary Fiber: 6.7g
Sugar:3.6g
Protein:0.7g

Beans & Veggie Salad
FOR DRESSING: ■ F
or dressing: add all ingredients in a small bowl and beat
■ 4
olive oil ■ For salad: in a large salad bowl, add all ingredients and mix.
tablespoons fresh lime

■ 3 ■ Add dressing and toss to coat well.
juice
■ 1 tablespoon apple cider
vinegar
■ 2 tablespoon agave nectar

■ S
pepper, as required
Nutritional Information
FOR SALAD: per Serving:
■ 4
cups cooked red kidney Calories:459 Dietary Fiber: 15.7g
beans, rinsed and drained
Fat:16.7g Sugar:11.1g
■ 2
cups cherry tomatoes, Saturated Fat: 3g Protein:21.1g
halved Carbohydrates:59.9g
■ 1 cup onion, sliced
cup fresh cilantro,

■ ¼
minced

Chicken with Mushrooms & Broccoli
■ 3
tablespoons extra-virgin eat the oil in a large skillet over medium heat and cook
■ H
olive oil the chicken cubes for about 4-5 minutes.
■ 1 pound skinless, boneless ith a slotted spoon, transfer the chicken cubes onto a
■ W
chicken breast, cubed plate.
■ 1 medium onion, chopped ■ I n the same skillet, add the onion and sauté for about 4-5
minutes.
■ Add the mushrooms and cook for about 4-5 minutes.
cups fresh mushrooms,
■ 2
sliced ■ S
tir in the cooked chicken, broccoli and water and cook,
covered for about 8-10 minutes, stirring occasionally.
■ 1 6 ounces small broccoli
florets ■ Stir in salt and black pepper and remove from heat.
■ ¼ cup filtered water ■ Serve hot.

■ S
pepper, as required


Glazed Flank Steak
Ingredients:
FOR STEAK:
■ 2 tablespoons arrowroot flour
■ S
as required
■ 1 ½ pounds flank steak, cut into
¼-inch thick slices
■ ½
cup extra-virgin olive oil,
divided
■ 1 teaspoon fresh ginger,
minced Directions:
■ ¼
teaspoon red pepper flakes, ■ In a bowl, mix together arrowroot flour, salt and black pepper.
crushed
■ C
oat beef slices in arrowroot flour mixture evenly and then shake
■ 1/3 cup organic honey off excess mixture.
■ ½ cup homemade beef broth ■ Set aside for about 10-15 minutes.
■ ½ cup low-sodium soy sauce ■ F
or sauce: in a pan, heat 1 tablespoon of oil over medium heat and
■ 3 scallions, chopped sauté the garlic, ginger and red pepper flakes for about 1 minute.
■ Add the honey, broth and soy sauce and stir to combine well.
FOR SERVING: ■ A
djust the heat to high and cook for about 3 minutes, stirring
■ 4 cups fresh baby kale continuously.
■ Remove he sauce from heat and set aside.
■ I n a large sauté pan, heat remaining oil over medium-high heat
and fry the beef slices for about 2-3 minutes.
■ W
ith a slotted spoon, transfer the beef slices onto a paper towel-
lined plate to drain.
Nutritional ■ Remove the oil from sauté pan, leaving about 1 tablespoon inside.
Information per ■ R
eturn the beef into sauté pan over medium heat and sear the
Serving: beef slices for about 2-3 minutes.
■ Stir in honey sauce and cook for about 3 minutes.
Calories:690
■ Stir in scallion and cook for about 1 minute more.
Fat:39.6g
Saturated Fat: 6.5g ■ Serve hot alongside the kale.
Carbohydrates:34.6g
Dietary Fiber: 1.5g
Sugar:25.6g
Protein:52.5g

Lamb Chops with Kale
■ 1 garlic clove, minced ■ Preheat the grill to high heat.
■ 1 tablespoon fresh rosemary ■ Grease the grill grate.

leaves, minced
■ I n a bowl, add the garlic, rosemary, salt and black pepper
■ S
alt and ground black and mix well.
pepper, as required
■ Coat the lamb chops with the herb mixture generously.
■ 4 lamb loin chops
lace the chops onto the hot side of grill and cook for about
■ P
■ 4 cups fresh baby kale 2 minutes per side.
■ N
ow, move the chops onto the cooler side of the grill and
cook for about 6-7 minutes.
■ D
ivide the kale onto serving plates and top each with 1 chop
and serve.


Salmon with Beans Salad
Ingredients:
FOR SALMON:
■ 1 tablespoon fresh lemon zest,
grated
■ 2
oil
■ 2
tablespoons fresh lemon
juice
■ S
as required
■ 4
(6-ounce) boneless, skinless Directions:
salmon fillets
■ Preheat the grill to medium-high heat. Grease the grill grate.
FOR DRESSING: ■ F
or salmon: in a bowl, place all ingredients except for salmon
fillets and mix well.
■ 5
tablespoons fresh orange
juice ■ Add the salmon fillets and coat with garlic mixture generously.
■ 3
tablespoons extra-virgin olive ■ P
lace the salmon fillets onto grill and cook for about 6-7 minutes
oil per side.
■ 1 tablespoon red wine vinegar ■ M

eanwhile, for dressing: place all ingredients in a bowl and beat
■ 1 tablespoon honey
■ For salad: in a salad bowl, place all ingredients and mix.
■ 1 tablespoon fresh orange zest,
grated ■ Place dressing on top of salad and toss to coat well.
■ ¾ tablespoon Dijon mustard ■ D

ivide the beans salad onto serving plates and top each with 1
salmon fillet.
■ S
as required ■ Serve immediately.
FOR SALAD:
■ 3
cups cooked cannellini
beans, rinsed and drained
Nutritional Information
■ 6 cups fresh rocket
per Serving:
■ 1 cup radishes, quartered
Calories:601 Dietary Fiber: 11.4g
■ 1 cup cherry tomatoes, halved
Fat:28.6g Sugar:12.2g
■ ½ of red onion, finely sliced
Saturated Fat: 4.1g Protein:45.7g
■ 2 tablespoons capers, rinsed Carbohydrates:41.8g

Shrimp with Veggies
Ingredients:
FOR SAUCE:
grated
■ 3
tablespoons low-sodium soy
sauce
■ 1 tablespoon red wine vinegar
■ 1 teaspoon brown sugar
■ ¼
teaspoon red pepper flakes,
crushed
Directions:
■ G
round black pepper, as
required ■ For sauce: in a bowl, place all the ingredients and beat until well
FOR SHRIMP MIXTURE: combined. Set aside.
■ 3
tablespoons extra-virgin olive ■ I n a large skillet, heat oil over medium-high heat and cook the
oil shrimp for about 2 minutes, stirring occasionally.
■ 1 ½ pounds medium shrimp, ■ A

dd the broccoli, carrot and kale and cook for about 3-4 minutes,
peeled and deveined stirring frequently.
■ 8 ounces broccoli florets ■ Stir in the sauce mixture and cook for about 1-2 minutes.
■ 6
ounces carrot, peeled and ■ Serve immediately.
sliced
■ 2
removed and chopped
Nutritional
Information per
Serving:
Calories:297
Fat:10.7g
Saturated Fat: 1.3g
Carbohydrates:7g
Dietary Fiber: 2g
Sugar:2.4g
Protein:45.5g

Cannellini Beans & Kale Soup
■ 2
tablespoons extra-virgin ■ I n a large pan, heat the oil over medium heat and sauté the
olive oil onion and garlic for about 4-5 minutes.
■ 2 onions, chopped ■ Add the kale and cook for about 1-2 minutes.
■ 4 garlic cloves, minced ■ Add beans, water, salt and black pepper and bring to a boil.
■ 1 pound fresh kale, tough ■ Cook, partially covered for about 15-20 minutes.
■ Serve hot.
(14-ounce) cooked
■ 2
cannellini beans, rinsed and
drained
■ 6 cups filtered water
■ S
pepper, as required


Lentil, Quinoa & Kale Stew
■ 1 tablespoon extra-virgin olive ■ I n a large pan, heat the oil over medium heat and sauté
oil the celery, onion, and carrot for about 4-5 minutes.
■ 3 carrots, peeled and chopped ■ Add the garlic and ginger and sauté for about 1 minute.
■ 3 celery stalks, chopped ■ A

dd the remaining ingredients except the spinach and
bring to a boil.
■ 1 yellow onion, chopped
■ A
djust the heat to low and simmer covered for about 20
■ 4 garlic cloves, minced minutes.
■ 1 teaspoon fresh ginger, ■ Stir in spinach and simmer for about 3-4 minutes.
minced
■ S
tir in the salt and black pepper and remove from the
■ 4 cups tomatoes, chopped heat.
■ 1 cup red lentils, rinsed and ■ Serve hot.
drained
■ ½
cup dried quinoa, rinsed and
drained
■ 1½ teaspoons ground cumin Nutritional Information

■ 1 teaspoon red chili powder per Serving:
■ 5
cups homemade vegetable Calories: 263 Dietary Fiber: 14.2g
broth
Fat: 4g Sugar: 6.3g
■ 3
cups fresh kale, tough ribs Saturated Fat: 0.5g Protein: 14.8g
removed and chopped Carbohydrates: 43.4g
■ S
as required

Chickpeas with Swiss Chard
■ 2
tablespoons extra-virgin eat the oil in a large skillet over medium heat and sauté
■ H
olive oil the garlic for about 1 minute.
■ 2 garlic cloves, sliced thinly ■ A

dd the tomato and cook for about 2-3 minutes, crushing
with the back of a spoon.
■ 1 large tomato, chopped
finely ■ S
tir in remaining ingredients except lemon juice and
parsley and cook for about 5-7 minutes.
■ 2
bunches fresh Swiss
chard, trimmed ■ Drizzle with the lemon juice and remove from the heat.
■ 1 ( 18-ounce) can chickpeas, ■ Serve hot with the garnishing of parsley.

drained and rinsed
■ S
pepper, as required
■ ¼ cup filtered water
■ 1 tablespoon fresh lemon

juice
■ 2
chopped


Tofu & Broccoli Curry
Ingredients:
■ 1 (16-ounce) block firm tofu,
drained, pressed and cut into
½-inch cubes
■ 2 tablespoons coconut oil
■ 1 medium yellow onion,
chopped
■ 1 ½ tablespoons fresh ginger,
minced
■ 1 tablespoon curry powder
■ S
alt and ground black pepper, Directions:
as required
■ I n a Dutch oven, heat the oil over medium heat and sauté the
■ 1 cup fresh mushrooms, sliced onion, ginger and garlic for about 5 minutes.
■ 1 cup carrots, peeled and sliced ■ S
tir in the curry powder, salt and black pepper and cook for about
■ 1 (14-ounce) can unsweetened 2 minutes, stirring occasionally.
coconut milk ■ Add the mushrooms and carrot and cook for about 4-5 minutes.
■ ½
cup homemade vegetable ■ S
tir in the coconut milk, broth and brown sugar and bring to a
broth boil.
■ 2 teaspoons light brown sugar ■ A
dd the tofu and broccoli and simmer for about 12-15 minutes,
■ 10 ounces broccoli florets stirring occasionally.
■ 1 tablespoon fresh lime juice ■ Stir in the lime juice and remove from the heat.
■ ¼
cup fresh basil leaves, sliced ■ Serve hot.
thinly
Nutritional
Information per
Serving:
Calories:184
Fat:11.1g
Saturated Fat: 6.9g
Carbohydrates:14.3g
Dietary Fiber: 4.5g
Sugar:5g
Protein:10.5g

Kale with Tofu & Chickpeas
Ingredients:
FOR TOFU:
■ 2
olive oil
■ 1 6 ounces tofu, drained,
pressed and cut into 1-inch
cubes
■ 1 tablespoon low-sodium soy
sauce
■ 1 teaspoon maple syrup
■ 1 teaspoon red pepper flakes,
crushed Directions:
■ ¼ cup filtered water
■ For tofu: in a large cast-iron sauté pan, heat the olive oil over
medium heat and cook the tofu cubes for about 8-10 minutes or
FOR CHICKPEAS & KALE: until golden from all sides.
■ 2
tablespoons extra-virgin ■ Add the remaining ingredients and cook for about 2-3 minutes.
olive oil
■ M
eanwhile, for chickpeas mixture: in another sauté pan, heat the
■ 3
cups cooked chickpeas, oil over medium heat and cook the chickpeas, turmeric, salt and
rinsed and drained black pepper for about 2-3 minutes.
■ ¼ teaspoon ground turmeric ■ Remove the chickpeas from heat and transfer into a large bowl.
■ S
alt and ground black pepper, ■ Add the tofu mixture and kale and stir to combine.
as required
■ Garnish with sesame seeds and serve.
■ 1 teaspoon sesame seeds
Nutritional
Information per
Serving:
Calories:501
Fat:21.2g
Saturated Fat: 3g
Carbohydrates:58.3g
Dietary Fiber: 2.8g
Sugar:14g
Protein:24.7g

Buckwheat Noodles
with Chicken & Veggies
Ingredients:
■ ½ cup broccoli florets
■ ½
cup fresh green beans,
trimmed and sliced
■ 1 cup fresh kale, tough ribs
removed and chopped
■ 5 ounces buckwheat noodles
■ 1 tablespoon coconut oil
■ 1 brown onion, chopped finely
■ 1 (6-ounce) boneless, skinless
chicken breast, cubed
Directions:
■ 2 garlic cloves, chopped finely
■ 3
tablespoons low-sodium soy ■ I n a medium pan of the boiling water, add the broccoli and green
sauce beans and cook for about 4-5 minutes.
■ Add the kale and cook for about 1-2 minutes.
■ Drain the vegetables and transfer into a large bowl. Set aside.
Nutritional ■ I n another pan of the lightly salted boiling water, cook the soba
noodles for about 5 minutes.
Information per ■ D
rain the noodles well and then, rinse under cold running water.
Serving: Set aside.
■ M
eanwhile, in a large skillet, melt the coconut oil over medium
Calories:463 heat and sauté the onion for about 2-3 minutes.
Fat:11.7g ■ Add the chicken cubes and cook for about 5-6 minutes.
Saturated Fat: 5.9g
■ A
dd the garlic, soy sauce and a little splash of water and cook for
Carbohydrates:58.9g about 2-3 minutes, stirring frequently.
Dietary Fiber: 7.1g ■ A
dd the cooked vegetables and noodles and cook for about 1-2
Sugar:4.6g minutes, tossing frequently.
Protein:22.5g ■ Serve hot.

SNACKS & DESSERTS RECIPES
PHASE 2 SNACKS & DESSERTS RECIPES PAGE 96

Chocolate
Bites
■ 1 cup Medjool dates, pitted ■ I n a food processor, place dates and pulse until finely
chopped.
■ 2
/3 cup gluten-free rolled
oats ■ A
dd the remaining ingredients except for cacao powder and
pulse until just combined.
■ ¼
cup unsweetened dark
chocolate, chopped roughly ■ Make 1-ich balls from the mixture.
■ 1 tablespoon chia seeds ■ In a shallow plate, place the cacao powder.
■ 3
tablespoons almond ■ C
oat the balls with cacao powder and arrange onto a
butter parchment paper-lined baking sheet.
■ ½ cup cacao powder ■ Freeze for 15 minutes or until set completely before serving.


Chocolate
Chips Bites
■ ½
cup coconut oil, ■ I n a large bowl, place the butter and with a hand mixer, beat
softened until light and fluffy.
■ 1/3 cup coconut sugar ■ A

dd Erythritol, vanilla extract and salt and beat until well
combined.
■ ½ teaspoon vanilla extract
■ Slowly, add flour, beating continuously until well combined.
■ ½ teaspoon salt
■ Gently, fold in chocolate chips.
■ 2 cups almond flour
■ W
ith a plastic wrap, cover the bowl and refrigerate for about
■ 2
/3 cup dark chocolate 15-20 minutes before serving.
chips
■ Make small equal sized balls from the mixture.
■ Refrigerate for at least 1 hour or until set completely.


Hemp Seed
Bites
Ingredients:
■ 1 cup Medjool dates, pitted
■ 2 cups raw walnuts
■ 6 tablespoons cacao powder
■ 1 ¼ cups plus 3 tablespoons
hemp seeds, divided
■ ¼ teaspoon sea salt
■ 3
tablespoons creamy almond
butter
■ 1 tablespoon coconut oil,
melted
Directions:
■ I n a food processor, add the dates to and pulse until just ball
forms.
Nutritional ■ Transfer the dates into a bowl and set aside.
Information per ■ I n the food processor, add the walnuts and pulse until a fine meal
is formed.
Serving: ■ A
dd the cacao powder, 3 tablespoons of hemp seeds and salt and
Calories:370 pulse until just combined.
Fat:27.2g ■ A
dd the dates, almond butter and coconut oil in the food
processor and pulse until a moist dough-like mixture is formed.
Saturated Fat: 3.4g
Carbohydrates:3.7g ■ T
ransfer the mixture into a bowl and refrigerate for about 10
minutes.
Dietary Fiber: 5.1g
Sugar:15.3g ■ In a shallow bowl, place the remaining hemp seeds.
Protein:15g ■ Make small equal-sized balls from the mixture.

■ Coat the balls with hemp seeds evenly.
■ A
rrange the balls onto a parchment paper-lined baking sheet in a
single layer.
■ Refrigerate to set for about 2 hours before serving.

Apple Cookies
Ingredients:
■ 1 tablespoon flax meal
■ 2 teaspoons chia seeds
■ ¼ cup warm water
■ 2
cups gluten-free quick oats,
divided
■ ½ teaspoon baking soda
■ ½ teaspoon ground cinnamon
■ ¼ teaspoon ground nutmeg
■ ¼ teaspoon ground ginger
■ Pinch of ground cloves
Directions:
■ ¼ cup raisins ■ Preheat the oven to 375 degrees F.
■ 1 large apple, peeled, cored ■ Line a large cookie sheet with a large greased parchment paper.
and chopped
■ I n a bowl, soak the chia seeds in warm water and set aside until
■ 4
Medjool dates, pitted and thickened.
chopped
■ I n a food processor, add 1 cup of oats and pulse until finely
■ 1 teaspoon apple cider vinegar ground.
■ 2 tablespoons water ■ Transfer the ground oats in a large mixing bowl.
■ A
dd the remaining oats and all ingredients and pulse until
smooth.
■ T
ransfer the apple mixture into the bowl with oat mixture and
mix well.
Nutritional ■ Add chia seeds mixture and stir to combine.
Information per ■ S
poon the mixture onto prepared cookie sheet in a single layer
Serving: about 1-inch apart.
■ With your hands, flatten each cookie slightly.
Calories:60
■ Bake for about 12 minutes or until golden brown.
Fat:0.7g
Saturated Fat: 0.1g ■ R
emove from oven and place the cookie sheet onto a wire rack to
cool for about 5 minutes.
Carbohydrates:12g
■ Now, invert the cookies onto the wire rack to cool before serving.
Dietary Fiber: 1.8g
Sugar:5g
Protein:1.6g

Pumpkin
& Date Cookies
Ingredients:
■ 1 /3 cup ground flaxseed,
divided
■ 6 tablespoons water
■ 1 cup gluten-free quick
cooking oats
■ 1 cup old-fashioned rolled oats
■ 2/3 cup pumpkin seeds
■ 1 teaspoon pumpkin pie spice
■ ½ teaspoon sea salt
■ ½ cup pumpkin puree Directions:
■ ¼ cup coconut oil, melted
■ Preheat the oven to 350 degrees F.
■ ¼ cup maple syrup
■ Line 2 large baking sheets with parchment paper.
■ ½
cup Medjool dates, pitted
and chopped finely ■ I n a small bowl, add 2 tablespoons of ground flaxseed and water
and mix well.
■ Set aside for about 10 minutes.
■ I n a large bowl, add the remaining ground flaxseed, oats,
pumpkin seeds, pumpkin pie spice and salt and mix well.
Nutritional ■ A
dd the pumpkin puree, flaxseed mixture, coconut oil and honey
Information per and mix until well combined.
Serving: ■ Gently, fold in the date pieces.

■ S
poon the mixture onto prepared cookie sheets in a single layer
Calories:152 and with your finger, flatten each cookie slightly.
Fat:8g ■ Bake for about 15-20 minutes or until golden brown.
Saturated Fat: 3.9g
■ R
emove from oven and place the cookie sheet onto a wire rack to
Carbohydrates:17.8g cool for about 5 minutes.
Dietary Fiber: 2.7g ■ Now, invert the cookies onto the wire rack to cool before serving.
Sugar:7.4g
Protein:3.6g

Fennel
Cookies
Ingredients:
■ 1/3 cup coconut flour
■ ¼
teaspoon whole fennel
seeds
■ Pinch of ground cinnamon
■ Pinch of ground cardamom
■ Pinch of ground cloves
■ Pinch of sea salt
■ P
inch of freshly ground black
pepper
■ ¼ cup coconut oil, softened Directions:
■ 1 teaspoon organic vanilla
extract ■ Line a cookie sheet with parchment paper.
■ ½
teaspoon fresh ginger root, ■ I n a large bowl, add the flour, fennel seeds, spices, salt, and black
grated finely pepper and mix well.
■ I n another bowl, add the coconut oil, maple syrup, and vanilla
extract and beat until well combined.
■ Add the ginger and stir to combine.
Nutritional ■ Add the flour mixture and mix until a smooth dough forms.
Information per ■ Make small, equal sized balls from the mixture.
■ A
rrange the balls onto the prepared cookie sheet about 1-inch
Serving: apart in a single layer and, with your fingers, gently press down
each ball to form the cookies.
Calories:122
■ Bake for 9 minutes or until golden brown.
Fat:11.1g
Saturated Fat: 9.6g ■ R
emove from the oven and place the cookie sheet onto a wire
rack to cool in the pan for about 5 minutes.
Carbohydrates:6.2g
■ C
arefully, invert the cookies onto the wire rack to cool completely
Dietary Fiber: 0.4g
before serving.
Sugar:4.9g

Pumpkin
Ice Cream
■ 1 (15-ounce) can pumpkin ■ I n a high-powered blender, add all the ingredients and pulse
puree until smooth.
■ ½
cup Medjool dates, pitted ■ T
ransfer into an airtight container and freeze for about 1-2
and chopped hours.
■ 2
(14-ounces) cans ■ N
ow, transfer the mixture into an ice cream maker and
unsweetened coconut milk process it according to the manufacturer’s instructions.
■ ½ teaspoon vanilla extract ■ R

eturn the ice cream to the airtight container and freeze for
about 1-2 hours before serving.
■ 1 ½ teaspoon pumpkin pie
spice
■ ½
teaspoon ground
cinnamon
■ Pinch of salt


Strawberry
Mousse
■ 2
cups fresh strawberries, ■ In a blender, add the strawberries and pulse until just pureed.
hulled and sliced
■ Add the tofu and maple syrup and pulse until smooth.
■ 2
cups firm tofu, pressed
and drained ■ T
ransfer the mousse into serving bowls and refrigerate to
chill before serving.
■ Garnish with walnuts and serve.
■ 4
tablespoons walnuts,
chopped


Mocha Tofu
Mousse
■ 1 6 ounces silken tofu, ■ I n a blender, add all ingredients except the raspberries and
pressed and drained pulse until creamy and smooth.
■ 1/3 cup cacao powder ■ T

ransfer into serving bowls and refrigerate to chill for at least
2 hours.
■ 1 tablespoon instant coffee
■ Garnish with raspberries and serve.
■ 2 teaspoons vanilla extract
■ ¼ cup maple syrup
■ ¼ cup fresh strawberries


Fruity Chia
Pudding
■ 2
/3 cup unsweetened ■ A
dd all ingredients in a food processor except for chia seeds
almond milk and pulse until smooth.
■ 2 cups frozen blueberries ■ T

ransfer the mixture into a bowl. Add chia seeds and stir to
combine well.
■ ½
of frozen banana, peeled
and sliced ■ Refrigerate for 30 minutes, stirring after every 5 minutes.
■ 5
Medjool dates, pitted and
chopped
■ ½ cup chia seeds


Chickpeas
Fudge
■ 2 cups cooked chickpeas ■ Line a large baking dish with parchment paper.
■ 8
Medjool dates, pitted and ■ I n a food processor, add all ingredients except the cacao
chopped powder and pulse until well combined.
■ ½ cup almond butter ■ T

ransfer the mixture into a large bowl and stir in the cacao
powder.
■ ½
cup unsweetened
almond milk ■ T
ransfer the mixture onto the prepared baking dish evenly
and smooth the surface with the back of a spatula.
■ 1 teaspoon vanilla extract
■ Refrigerate for about 2 hours or until set completely.
■ 2
tablespoons cacao
powder ■ Cut into desired sized squares and serve.


Raspberry Brownies
Ingredients:
■ 1 tablespoon flax meal
■ 2½ tablespoons filtered water
■ ¼
cup plus 2 tablespoons
unsweetened dark chocolate
chips, divided
■ 2 tablespoons coconut oil
■ ¼ cup gluten-free rolled oats
■ ½
cup unsweetened chocolate
protein powder
■ ½ cup cacao powder
Directions:
■ 2
/3 cup unsweetened
chocolate almond milk ■ Preheat the oven to 350 degrees F.
■ ½
cup unsweetened ■ Grease an 8x8-inch baking dish.
applesauce
■ In a large bowl, add the ground flax and water and mix well.
■ 1 tablespoon maple syrup
■ Set aside for about 5 minutes.
■ 1 teaspoon vanilla extract
■ I n a microwave-safe bowl, place ¼ cup of chocolate chips and
■ ½
cup fresh raspberries, coconut oil and microwave on High for about 1 minute, stirring
broken up into large pieces after every 20 seconds.
■ Remove from microwave and stir until just smooth.
■ Place oats in blender and pulse until a flour like texture is formed.
■ I n a large bowl, add oat flour, protein powder and cacao powder
Nutritional and mix well.
Information per ■ I n the bowl of flaxseed mixture, add almond milk, applesauce,
maple syrup and vanilla extract and whisk until smooth.
Serving: ■ I the bowl of flaxseed mixture, add the flour mixture and mix until
just combined.
Calories:95
Fat:5g ■ Add the chocolate chips mixture and gently stir to combine.
Saturated Fat: 3.2g ■ P
lace the mixture into prepared baking dish and with the back of
Carbohydrates:9.7g a spoon, smooth the top surface.
Dietary Fiber: 2.4g ■ P

lace the remaining chocolate chips and raspberries on top and
with a knife, swirl them in the mixture.
Sugar:4.5g
Protein:5.3g ■ Bake for about 18-22 minutes.
■ R
emove the baking dish from oven and place onto a wire rack to
cool completely.
■ With a sharp knife, cut into equal-sized brownies and serve.

Beans & Dates Brownies
■ 2 cups cooked black beans ■ Preheat the oven to 350 degrees F.
■ 1 2 Medjool dates, pitted and ■ Line a large baking dish with parchment paper.
chopped
■ I n a food processor, add all the ingredients except the cacao
■ 2
tablespoons almond powder and cinnamon and pulse until well combined and
butter smooth.
■ 2
tablespoons gluten-free ■ Transfer the mixture into a large bowl.
quick rolled oats
■ Add the cacao powder and cinnamon and stir to combine.
■ 2
teaspoons organic vanilla
extract ow, transfer the mixture into prepared baking dish evenly
■ N
and with the back of a spatula, smooth the top surface.
■ ¼ cup cacao powder
■ Bake for about 30 minutes.
■ 1 tablespoon ground
cinnamon ■ R
emove from oven and place onto a wire rack to cool
completely.
■ With a sharp knife, cut into 12 equal sized brownies and serve.


Blueberry
Muffins
Ingredients:
■ 1 cup buckwheat flour
■ ¼ cup arrowroot starch
■ 1½ teaspoons baking powder
■ ¼ teaspoon sea salt
■ 2 eggs
■ ½
cup unsweetened almond
milk
■ 2-3 tablespoons maple syrup
■ 2
tablespoons coconut oil,
melted Directions:
■ 1 cup fresh blueberries
■ Line 8 cups of a muffin tin.
■ I n a bowl, place the buckwheat flour, arrowroot starch, baking
powder and salt and mix well.
Nutritional ■ I n a separate bowl, place the eggs, almond milk, maple syrup and
Information per coconut oil and beat until well combined.
■ Now, place the flour mixture and mix until just combined.
Serving:
■ Gently, fold in the blueberries.
Calories:136 ■ Transfer the mixture into prepared muffin cups evenly.
Fat:5.3g
■ B
ake for about 25 minutes or until a toothpick inserted in the
Saturated Fat: 3.4g center comes out clean.
Carbohydrates:20.7g
■ R
emove the muffin tin from oven and place onto a wire rack to
Dietary Fiber: 2.2g cool for about 10 minutes.
Sugar:5.7g ■ C
arefully invert the muffins onto the wire rack to cool completely
Protein:3.5g before serving.

Strawberry Muffins
■ ½
cup gluten-free rolled ■ Preheat the oven to 375 degrees F.
oats
■ Lightly grease 10 cups of a muffin pan.
■ ¼ cup almond flour
■ I n a blender, place all the ingredients except the blueberries
■ 2 tablespoons flaxseeds and pulse until smooth and creamy.
■ ½ teaspoon baking soda ransfer the mixture into a bowl and fold in strawberry
■ T
pieces.
teaspoon ground
■ ½
cinnamon ■ Transfer the mixture into prepared muffin cups evenly.
■ ¼ cup almond butter ake for about 10-12 minutes or until a toothpick inserted in
■ B
the center comes out clean.
■ 1 egg
■ R
emove from the oven and place the muffin tin onto a wire
■ 2
tablespoons mashed rack to cool for about 10 minutes.
banana
■ C
arefully invert the muffins onto the wire rack to cool
■ ¼
cup fresh strawberries, before serving.
hulled and chopped


Chocolate Cupcakes
■ ½ cup buckwheat flour ■ Preheat the oven to 350 degrees F.
■ ½ cup almond flour ■ Line 6 cups of a muffin tin with paper liners.
■ 4
tablespoons arrowroot ■ I n a bowl, place the flours, arrowroot powder, baking
powder powder and bicarbonate of soda and mix well.
■ 4
tablespoons cacao ■ I n a separate bowl, place the boiled water, maple syrup and
powder coconut oil and beat until well combined.
■ 1 teaspoon baking powder ■ Now, place the flour mixture and mix until just combined.
■ ½
teaspoon bicarbonate ■ Gently fold in the chocolate chips.
soda
■ Transfer the mixture into prepared muffin cups evenly.
■ ½ cup boiled water
■ B
ake for about 20 minutes or until a toothpick inserted in
■ 1/3 cup maple syrup the center comes out clean.
■ 1/3 cup coconut oil, melted ■ R

emove the muffin tin from oven and place onto a wire
rack to cool for about 10 minutes.
■ 1 tablespoon apple cider
vinegar ■ C
arefully invert the cupcakes onto the wire rack to cool
completely before serving.
■ ¼
cup unsweetened mini
dark chocolate chips


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R E C I P E S

PHASE 1 JUICES RECIPES PAGE 01

PHASE 1 JUICES RECIPES PAGE 02

PHASE 1 JUICES RECIPES PAGE 03

PHASE 1 JUICES RECIPES PAGE 04

PHASE 1 JUICES RECIPES PAGE 05

Nutritional Information per Serving:

PHASE 1 JUICES RECIPES PAGE 06

■ 1 large lemon peeled and

Nutritional Information per Serving:

PHASE 1 JUICES RECIPES PAGE 07

■ 5 celery stalks ■ Pour into two glasses and serve immediately.

■ 1 (1-inch) piece fresh ginger,

Nutritional Information per Serving:

PHASE 1 JUICES RECIPES PAGE 08

■ 4 celery stalks ■ Pour into two glasses and serve immediately.

Nutritional Information per Serving:

PHASE 1 JUICES RECIPES PAGE 09

■ 8 celery stalks ■ Pour into two glasses and serve immediately.

■ ¼ cup fresh parsley

■ ¼ cup fresh cilantro

■ 1 (1-inch) piece fresh ginger

Nutritional Information per Serving:

PHASE 1 JUICES RECIPES PAGE 10

■ 1 (½-inch) piece fresh

Nutritional Information per Serving:

PHASE 1 JUICES RECIPES PAGE 11

■ 4 cups fresh kale leaves ■ T

■ 1 tablespoon fresh ginger,

■ ½ cup filtered water

Nutritional Information per Serving:

PHASE 1 JUICES RECIPES PAGE 12

■ 1 (1-inch) piece fresh ginger,

Nutritional Information per Serving:

PHASE 1 JUICES RECIPES PAGE 13

■ 4 celery stalks ■ Pour into two glasses and serve immediately.

Nutritional Information per Serving:

PHASE 1 JUICES RECIPES PAGE 14

■ ½ cup filtered water

Nutritional Information per Serving:

PHASE 1 JUICES RECIPES PAGE 15

■ ¼ cup fresh parsley

Nutritional Information per Serving:

PHASE 1 JUICES RECIPES PAGE 16

■ 1 (2-inch) piece fresh ginger,

Nutritional Information per Serving:

PHASE 1 JUICES RECIPES PAGE 17

Nutritional Information per Serving:

PHASE 1 JUICES RECIPES PAGE 18

■ 1 celery stalk, chopped

Nutritional Information per Serving:

PHASE 1 JUICES RECIPES PAGE 19

Nutritional Information per Serving:

PHASE 1 JUICES RECIPES PAGE 20

Nutritional Information per Serving:

PHASE 1 JUICES RECIPES PAGE 21

■ 1 teaspoon fresh lemon

Nutritional Information per Serving:

PHASE 1 JUICES RECIPES PAGE 22

■ 3 cups fresh kale leaves

Nutritional Information per Serving:

PHASE 1 JUICES RECIPES PAGE 23

■ 1 green apple, cored and

■ 1 (1-inch) piece fresh ginger,

■ 1 large lemon peeled and

■ 1 (1-inch) piece fresh ginger,

■ 1 (½-inch) piece fresh

■ 1 tablespoon fresh ginger,

■ 1 (1-inch) piece fresh ginger,

■ 1 (2-inch) piece fresh ginger,

■ 1 teaspoon fresh lemon

■ 1 green apple, cored and

■ 1 (1-inch) piece fresh ginger,

■ ½ teaspoon matcha green tea

■ 1 (½-inch) piece fresh

■ 1 medium green apple,

■ 1 large seedless English

■ 1 (1-inch) piece fresh ginger,

■ 2 tablespoons fresh lime juice ■ R

■ 1 ½ cups fresh kale, tough

Calories:652 Dietary Fiber: 4.4g

■ 1 large orange, peeled and

■ 1 tablespoon fresh lemon

■ 1 tablespoon fresh ginger,

■ 1 (1-inch) piece fresh ginger,

■ 2 teaspoons fresh lime juice

■ 1 (½-inch) piece fresh