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03
07
26
32
45
58
71
84
86
02
INTRODUCTION
GETTING STARTED
14-DAY MEAL PLAN
SWEET BREAKFAST BOWLS
LUNCHES TO GO
LIGHT DINNERS
SNACKS + SIDES
THANK YOU!
INDEX
Introduction
What exactly is Freedom Food?
Freedom food is a diet lifestyle that is designed to give you the
tools you need to reach your maximum potential.
Food should be freeing. In the past, I have felt trapped by food, to say the
least. I was addicted to junk food, uncontrollable binging and even restriction. To be imprisoned by the very thing that is meant to fuel and rejuvenate
you can be extremely frustrating.
I believe that eating a plant-based diet is the ultimate starting point to freedom.
Plant-based foods are healthy for your body, filled with vitality and nutrition.
And when you eat a plant-based diet, you help protect the environment
and the sentient beings we share this beautiful earth with.
Every recipe in this eBook is FREE of:
Guilt
Meat
Dairy
Eggs
Soy
Grains
Added Sugar
Oil
Gluten
As well as being:
N u t r i e n t- D e n s e
Low G lyc e m i c
Macro Ba lanced
03
I am honored to W E L C O M E you to the
Freedom Food life !
I am humbled that you have chosen this eBook to guide you toward your goals. A drive for true health and wellbeing has inspired
me to create this lifestyle. After years of discovery, I want to share
my message with the world!
My journey was uniquely mine just as yours will
be for you.
However, I believe I’ve hit the jackpot when it comes to high nutrient, delicious plant meals. Nutrients are the
single most important factor in a well-balanced diet.
People tend to focus on macros or calories, but without
vital nutrients, we would not be able to function!
Malnutrition causes serious disharmony in the body, which I have
personally experienced from following “recommended” diet programs. This is why I am so passionate about sharing a message
that feels accurate, safe, and healthy. Freedom Food is a starter
kit. Think of it as a guide leading you towards what works best for
you! Whether you’re looking to lose weight or gain health, this is a
great place to start.
04
WELCOME TO YOUR NEW LIFE OF FREEDOM
with love,
kate flowers
© KATE FLOWERS, LLC 2018
ALL RIGHTS RESERVED
KATEFLOWERS.COM
*INFORMATION IN THIS EBOOK IS NOT MEANT TO TREAT, CURE OR DIAGNOSE ANY ILLNESS OR DISEASE.
05
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06
getting started
YOUR MINDSET
Getting started is the hardest part. You’re already here so half
the battle is over! Many of the challenges we face in life can
be overcome if we are able to set our minds straight. Athletic
studies show that 80% of high performance is mental. Perhaps
this is the first time you’re attempting to truly get healthy. If
so, know that you CAN do it. It does not matter how many
times you have tried and failed before. Start over. Today is a
new day and you are fully capable of having a different result.
I like to begin my day by looking in the mirror and speaking
positive affirmations out loud, with conviction. It’s easy, free
and it works! Tell yourself that you are worthy of health, fitness
and vitality. Say “I love you” to yourself and feel it. Be where
you are, love yourself right here and right now. Self-love is
the starting point of transformation. If beating yourself up
is something you have done repeatedly, now is the time to
change. Becoming the best version of yourself begins with
love, determination, encouragement, positivity and discipline.
Your mindset matters and your thoughts are powerful.
Staying motivated will help. Join the Freedom Food Facebook
group to share your journey with others. Ask questions,
I will be happy to answer and keep your inspiration and
accountability high!
07
F
ood
is the FUEL for our
precious bodies! When
we eat for the sake of
nourishment, it is the
ultimate form of Self Love.
08
goals
It is not only helpful but absolutely essential to have goals
in life. Setting goals for my health, fitness level, dreams,
and spiritual life has gotten me to the place I am today.
Achieving anything
requires daily routines
and practices. Knowing
what you want is the
first step! My advice
would be to get a new
journal specifically for
your goals. Start by
writing down a list of
things in your life that you
would like to improve.
For the sake of this book,
you can base your goals
on health and fitness.
Make sure you specify
WHY you have these
goals. Give them deep
meaning beyond vanity.
The external
will inevitably reflect
the internal.
09
I suggest keeping your focus on true health and vitality. It’s
perfectly okay to have a healthy weight goal, granted you have a
healthy mindset. Weight loss should never be used to perpetuate
any type of eating disorder. So don’t be shy in writing out numbers,
just make sure to accompany those numbers with meaning. Let’s
say you have a goal of losing 20 pounds and you’ve tried and
tried again but nothing seems to work. Perhaps your “why” isn’t
strong enough. Maybe you’re telling yourself, “I want to lose weight
because I will look better and that will make me happy.” In the past,
I have been guilty of believing similar thoughts. However, they
simply are not true. I challenge you to dig deeper and focus more
on your quality of life. A strong message might sound something
like this:
“Health is my number one
priority. I want to feel alive
and vibrant on a daily basis.
I desire a long, happy life
filled with passion, adventure,
excitement, love and joy. I know
that when I am truly
healthy, the excess weight
will melt away effortlessly.”
010
To easily track your body transformation,
take plenty of before pictures.
You may not love this process now, but I assure you that in the future, it will
be worth it. Get a few shots of your face up close and in good lighting. Skin
transformations can be magical when eating vibrant, healthy foods. Find a
full-length mirror and again, in good lighting (natural sunlight from a window
is best), take some photos of yourself at all angles; front, back, and side. The
best way to track your progess will be to wear similar clothing throughout your
journey. I recommend taking photos of yourself in a bathing suit, or underwear
and a bra, so you can truly see the transformation of your body parts. You don’t
ever have to share or post these photos unless you want to! Doing this can
help keep you accountable, on track and working toward your goals. Pick one
day each week to take new photos and watch as you blossom into the version
of yourself you always knew you were! If you’re interested in sharing your
photos, go ahead and follow the @freedomfoodlife Instagram page, tag us and
have a chance to be featured! If you’re looking for a less public place to share
your story, come join our Freedom Food community on Facebook.
011
“success is
determined by
your daily choices
and habits”
012
recommendations
HOW TO
You can work with this recipe book in different ways.
One way of using this book will be to find meals that
will add new creations to your diet.
Another effective way to utilize this eBook is to exclusively eat
the meals provided for at least two weeks. This means no dining
out, parties or social events for at least the first 14 days. Once
accustomed to your new way of life, it will be much easier to
determine what your body truly desires for optimal health. Ruling
out social eating is not permanent.
If you’re not quite ready for two weeks of immersion, you may
start by replacing one meal per day.
Either way, do your best to focus
on health and feeling good!
Food is an essential part of the process, but if you focus
too much on food or obsess over it, you will never produce
the results you’re seeking. That is why this book is called
Freedom Food. I want to present the idea that the food you
eat can become a part of a freeing and liberating lifestyle as
opposed to an imprisoning “diet.”
013
While on this journey to freedom, there
are some daily practices that I highly
suggest:
water
Drinking plenty of purified water
I recommend a
is a well-known component to health.
minimum of 64 oz per day!
Up to 60% of the human adult body is water.
Proper hydration is key to the functioning of all internal organs, along
with your skin, eyes, hair and so
much more. Sometimes excess
hunger and the inability to feel “full”
is a result of poor hydration. If you
are dehydrated, you will surely feel
fatigued. The next time you feel low
on energy, try drinking a glass of
water or two;
014
you may be amazed at the boost of
energy it provides! Drinking a lot of
water can feel like a burden but I find
beginning the day with 32 oz to be
a huge help! If you have a hard time
drinking water, try adding freshly
squeezed lemon and a few drops of
stevia for a “lemonade”
flavored water.
caffeine
A touchy subject,
I know.
Unfortunately, high amounts of caffeine can have adverse effects on
our health. When consumed daily
and in excess, caffeine
continually stimulates our
adrenal glands. In simple terms,
this sends a signal to our brains
that says “SOMETHING URGENT
IS HAPPENING!” Which in turn
revs up our adrenals, making them
work on overdrive. Your adrenal
glands are a necessary contributor
to your hormonal function.
Damaged adrenals =
Damaged hormones =
Havoc in the body.
If you are used to drinking several cups of coffee per day, I suggest replacing it with
green tea, which is much less acidic to the body.
Quitting caffeine overnight can lead to heavy detox symptoms such as headaches and
mood swings.
I highly recommend taking it slow!
Do your best to wean yourself off of coffee and start drinking some lightly
caffeinated teas instead.
015
E
movement
It doesn’t have to be strenuous movement!
Even a 15-20 min walk per day is better than stagnance. If you are already active, keep it up! If you’re
required to sit for long hours at work or school, it’s
critical to supplement your day with physical activity. The most important part is to make sure the
movement you choose is something you ENJOY. I
have found that if I’m not excited about it, I’m less
likely to do it! If you don’t know what it is you love,
try a few different classes or free YouTube videos to
discover what you enjoy the most.
some examples of healthy movement are:
8 taking a walk while listening to your favorite music
8 free yoga classes on youtube
8 dancing in your living room
8 martial arts or kickboxing classes
8 biking
8 hiking
8 swimming
8 running
8 HIIT workouts on youtube
016
Dance is my movement of choice
I love it and feel alive when doing it. Regardless of what you choose,
you will soon come to realize that any movement makes you FEEL
better than no movement. Once you make movement a part of your
daily routine, you will feel so much better that you won’t want to
skip a day!
017
meditation
Your mind is like a muscle, if you don’t exercise
it properly, it will begin to wither. YOU are the
only one who has control over your mind. I have
found meditation to be absolutely life-changing.
If we don’t observe our thoughts, they can easily
run us over. You don’t have to be a hippie or yogi
in order to meditate. In fact, many successful
business men and women practice daily meditation. This is not a practice to be intimidated by
and there isn’t a right or wrong way to meditate.
You can start by following a free guided meditation online, or just sit quietly in a comfortable position and close your eyes. Set an alarm
for 5 or 10 minutes. While meditating, focus on
your breath. Observe breathing in, breathing
out; it really is that simple. I prefer doing this at
the beginning and end of my day. The goal isn’t
to have no thoughts, but to let thoughts arrive, observe them as they come, and gently let
them pass. Continually focus on your breath. In
time, you will notice this daily practice assisting
you in stressful moments of your life. Anytime,
anywhere, you can always take a minute to stop,
breathe, re-center yourself and focus on the
present moment. The more mindful you become,
the more graceful your life will be in all areas.
018
juice
I have not provided juice recipes for this particular book as my goal is to offer a guide for
all, regardless of pre-owned kitchen equipment. However, if you DO have a juicer - USE IT!
Adding fresh vegetable juices with dense leafy greens is an amazing way to consume more
vitamins, minerals and nutrients. I wouldn’t recommend adding fruit as juicing
removes the fiber from the fruit and sugar is absorbed at an unnaturally fast rate into the
bloodstream. Dark green juices take some time to adjust to. Your palette won’t be used to it at
first, but after a few days, you will find your body craving it!
One of the recipes I make on a regular basis is as follows:
2 3 cucumbers
2 8 stalks of celery
2 1 bunch of kale
2 1 head of romaine
2 1 bunch of chard (or spinach)
2 2 lemons peeled
2 an inch or 2 of ginger
019
Following this recipe should produce a large enough amount of juice for
a couple of days and can be stored in the fridge. Feel free to add other
greens and herbs such as cilantro, parsley, collard leaves, etc. You can also
double the recipe for an even larger amount of juice.
I recommend either drinking the juice within 3-4 days of making it or freezing it immediately in separate glasses and thawing each one on the day
you intend to drink it.
If you don’t have a juicer, another easy way to get in more dense green
nutrients is through mixing green powder in water and drinking a glass daily. This is the green powder that I use.
supplements
Certain daily supplements help maintain
high levels of energy and health. Each person is different and I am not a doctor nor
am I intending to be giving medical advice in
any way. These are the supplements that I
use daily:
- B12
- BIOTIN
- D3 + K2
- GREEN POWDER
- RAW PROTEIN POWDER (USED IN SEVERAL RECIPES)
020
Every Day
I am one step closer
to my Truest,
most Authentic Self
021
what to expect
Switching to a plant-based diet has been a miracle worker for many.
Every single body is different and not one specific diet or program will
work perfectly for everyone. I welcome you to try it for yourself. The
best way to determine what works best is through your own exploration and experimentation. Personally, plant-based raw foods changed
my life. I feel more alive than ever and I attribute that to eating LIVE
foods. My energy level, skin, hair, mental clarity, and mood have improved drastically. As an added bonus, I’ve been able to maintain a
healthy weight and fitness level effortlessly while sticking to this lifestyle.
To receive the benefits of
a plant-based lifestyle,
most people have to go
through a period of detox.
Be aware that it may be extremely uncomfortable in
the beginning. This is NORMAL. Be sure to give yourself enough time to truly
see how you feel!
All good things
take time
022
Detoxification isn’t something to fear! When you begin a
healthier lifestyle, it is inevitable that your body will start
to heal.
You want these toxins
out of your body so view
it as a positive sign.
Symptoms can range from headaches to fatigue and irritability. The
good news is they don’t last forever! Most likely, while you are transitioning, you will experience days full of energy and bliss as well as
moments of detox. Admittedly, it can be a bit like riding a roller coaster, but once you move past the initial phase, you get to experience a
cleaner body filled with energy and youthfulness! Be easy on yourself. Some of the ways to lessen the intensity of detoxification are:
\ drink plenty of water
\ sweat it out
\ make sure you are using the bathroom
\ take a hot bath or spend some time in a sauna
The length of time you may experience detox depends on your
current state of health. Either way, allowing natural healthy foods
to eliminate those impurities will ultimately leave you feeling
much, much better. It’s a beautiful and rejuvenating process, love
yourself through it!
023
preparation
Shopping for certain items online is most convenient. Since I am putting an emphasis on low-glycemic recipes, I use golden Monkfruit as a natural
sugar-free sweetener. You can purchase a bag of golden Monkfruit here. I have
tried other brands and nothing compares to the taste of this
particular sweetener. It is an essential part of several recipes I have created.
Another necessary component of this eBook is a raw vegan vanilla Protein Powder. You can find the particular brand that I use here. If you already have a protein
powder that you enjoy, you are free to use that as well! All other
ingredients should be found fairly easily at your local health food store.
If you have any questions regarding ingredients please
ask them in the Freedom Food group on facebook.
The only kitchen equipment required for this eBook (aside from
standard household items like knives, cutting boards, etc.) is a
high speed blender and a high speed food processor. If you don’t
have either of these, check out the ones I recommend here.
Make sure to plan ahead! If you are using this eBook as a cleanse
or a kickstart to a healthier lifestyle, pick a start date and stick with it.
I provide a 14-Day sample meal plan if you feel you will be more
successful following a specific guideline. If you’re not following the meal
plan, then you will need to decide which meals you’d like to prepare for
the week. Write a grocery list for those particular meals and prepare
each night for the following day. This will help you become accustomed to
creating your own meal plans. If a recipe calls for bananas or frozen
bananas, always make sure they are ripe and peeled before freezing. I
sectioned this ebook into particular meals (breakfast, lunch, dinner and
snacks) so that you can mix and match whichever recipes you’d like to suit
your needs.
024
Remember to take your before pictures, even if they are
just for your own records!
Continue to take progress pictures weekly.
Again, if you want to share your health and
weight loss journey, you can tag us on
instagram to be featured @freedomfoodlife
Also, be sure you have joined the Freedom
Food group on facebook for daily support!
Whether you are just starting, cleansing, or simply using this as
a supplemental recipe book, the meals provided are not only
meant to be used for 14 days,
They are
wonderful additions to any lifestyle long term!
Find your favorites, tweak them to your liking, and enjoy your
newfound health!
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Guidance
There is no need to be a perfectionist! This is merely a guide for
you to work off of and play around with. Feel free to
interchange recipes as you like! The same applies for your intake of calories. If your goal is to lose weight and you find that
the amount of food you are eating is not creating the results
you desire, then I suggest adjusting your caloric intake. Likewise, if you find that you aren’t getting ENOUGH
calories for your height, weight and activity level, then simply
double the recipe. You can add in more snacks throughout your
day or have an additional smoothie, whatever works best for
you! Some of these recipes require a little bit of prep the night
before. Be sure to plan accordingly so you can be ready for the
following day.
Most importantly, have fun with it!
Experimenting and trying new things is exciting and I truly
hope you love these recipes as much as we do!
027
print me
week 1
grocery list
Produce:
2 Red Apples
1 Green Apple
6 Bananas
1 Container Blueberries
6 Avocados
8oz 100% Carrot Juice
5 Lemons
Large Box of Strawberries
Small Box Spinach
1 Bunch Fresh Cilantro
2 Limes
1 Bunch Green Onions
1 Large Bunch of Celery
1 Bunch Fresh Dill
1 Bunch Fresh Parsley
4 Heads of Romaine
Small Box Spring Mix
2 Heads Broccoli
1 Red Cabbage
7 Tomatoes
1 Pack Baby Bella Mushrooms
1 Bunch Fresh Basil
Small Pack of Cherry Tomatoes
2 Ears of Fresh Corn
1 Red Onion
1 White Onion
3 Zucchinis
1 Yellow Bell Pepper
1 Beet
6 Large Carrots
1 Knuckle Fresh Ginger
1 Bunch Kale
Fresh Garlic
Bean Sprouts
1 Head Cauliflower
2 Portobello Mushrooms
1 Cucumber
Bag Frozen Mixed Berries
Small Bag Frozen Strawberies
4 oz bag Sun Dried Tomatoes
2 Bags Kelp Noodles*
028
*anything clickable you can buy online!
Bulk at Health Food Store:
The following Items are most
affordable if purchased in the bulk
section of your local health food Spices, Condiments + Powders:
Raw Vanilla Protein Powder*
store
1 Cup Walnuts
2 Cups Hemp Seeds
1 1/2 Cup Cashews
1/2 Cup Chia Seeds
10 Brazil Nuts
1/2 Cup Coconut Flakes
1/4 Cup Almonds
1/4 Cup Sunflower Seeds
1/2 Cup Nutritional Yeast
1/4 Cup Pumpkin Seeds
1/4 Cup Sesame Seeds
Water + Ice:
5 Gallons Purified Water
(unless you have a purified system at home)
Small Bag of Ice
(or ice trays at home)
Green Powder*
Golden Monkfruit*
Small Container Liquid Stevia*
4 oz Bottle Vanilla Extract
1 Small Jar of Pickles
Yellow Mustard
Apple Cider Vinegar
Small Jar Balsamic Vinegar
Coconut Aminos*
Baking Soda - Small Container
Small Bag Cacao Powder
Nutmeg
Himalayan Salt
Cinnamon
Chilli Powder
Tumeric Powder
Cumin Powder
Garlic Powder
Ginger Powder
Onion Powder
Italian Herbs
Paprika
Pepper
Chipotle Spice Seasoning
Nut Butters:
Cashew Butter* - 1 Jar
Almond Butter* - 1 Jar
Tahini* - 1 Jar
morning
meal plan
print me
noon-ish
mid-day
-Kate’s Fav Salad
pg. 53
-16 oz Green Juice
OR
Green Powder
h2o
-Hot Choc Shake
pg. 72
-Teriyaki Stir Fry
pg. 61
-16 oz Water
day 2
-32 oz Water
-Daily Vitamins*
-Apple Pie
pg. 34
-Green Coco
Smoothie pg. 55
-16 oz Green Juice
OR
Green Powder
h2o
-Rainbow Salad
pg. 62
-16 oz Water
day 3
-32 oz Water
-Daily Vitamins*
-Blueberry Cobbler
-Garlic Mac n
Cheese pg. 54
day 4
-32 oz Water
-Daily Vitamins*
-Green Oasis
pg. 41
-Mock Tuna Salad**
pg. 46
-16 oz Green Juice
OR
Green Powder
h2o
-BBQ sandwich +
coleslow
pg. 64 + pg. 79
-16 oz Water
day 5
-32 oz Water
-Daily Vitamins*
-Chia Pudding **
pg. 35
-White Chocolate
Smoothie pg. 52
-16 oz Green Juice
OR
Green Powder
h2o
-Tomato Soup
pg. 63
-16 oz Water
day 6
-32 oz Water
-Daily Vitamins*
-Protein Boost
pg. 42
-Brocolli Slaw
pg. 48
-16 oz Green Juice
OR
Green Powder
h2o
-Banana Bites
-Romaine Tacos
pg. 60
-16 oz Water
day 7
-32 oz Water
-Daily Vitamins*
-Fruit + Nut Bowl
pg. 36
-Chilled Avocado
Soup ** pg. 50
-16 oz Green Juice
OR
Green Powder
h2o
-Basil Marinara
pg. 59
-16 oz Water
day 1
-32 oz Water
-Daily Vitamins*
-Carrot Cake
Bowl pg. 40
-16 oz Green Juice
OR
Green Powder
h2o
-Pink Passion
evening
-Caeser Salad
pg. 68
-16 oz Water
*if applicable **requires prep or can be prepared the night before
029
print me
week 2
Produce:
grocery list
Blueberries 1/2 cup
4 Bananas
3 Avocados
1 Kiwi
Large Box Strawberries
1 Pineapple
6 Lemons
1 Grapefruit
1 Green Apple
6 Cups Baby Spinach
Large Bunch of Celery
7 Large Zucchini
1 Collard Leaf
5 Tomatoes
7 Large Carrots
1 Container Sprouts
2 Large Cucumbers
2 Ears of Corn
1 Container Cherry Tomatoes
1 Small Pack of Chives
1 Bag Kelp Noodles (12 oz)
2 Bunches of Kale
1 Box Baby Bella Mushrooms
1 Head Broccoli
4 Portobello Mushrooms
Bag of Baby Carrots
1 Red Pepper
1 Red Onion**
Fresh Basil**
Cauliflower**
Fresh Dill**
Fresh Parsley**
Fresh Ginger**
Sun Dried Tomatoes**
Small Bag Frozen Strawberries**
Frozen Mixed Berries**
Carrot Juice**
Few Leaves of Romaine**
030
**Should Still Have Plenty From Week 1,
Only Purchase If Needed.
Bulk at Health Food Store:
The following Items are most affordable
if purchased in the bulk section of
your local health food store
10 Brazil Nuts
4 1/2 Cups Cashews
1/4 Cup Walnuts
1 1/2 Cups Hemp Seeds
1 Cup Coconut Flakes
1 Cup Chia Seeds
1/4 Cup Flax Seeds
1/4 Cup Pumpkin Seeds
1/4 Cup Almonds
1/4 Cup Sunflower Seeds
1/2 Cup Dry Lentils
1/2 Cup Nutritional Yeast
1 TBSP Sesame Seeds
Water + Ice:
5 Gallons Purified Water
(unless you have a purified
system at home)
Small Bag of Ice**
(or ice trays at home)
Spices, Condiments + Powders:
Curry Powder
Dried Parsley
Dried Sage
Oregano
Black Strap Molasses (optional)
Capers
Golden Monkfruit**
Raw Vanilla Protein**
Green Powder**
Liquid Stevia**
Vanilla Extract**
Himalayan Salt**
Cacao Powder**
Nutmeg**
Cinnmamon**
1 Small Jar Pickles**
Apple Cider Vinegar**
Himalayan Salt**
Paprika**
Pepper**
Tumeric Powder**
Chilli Powder**
Coconut Aminos**
Ginger Powder**
Chipotle Spice Seasoning**
Baking Soda**
Yellow Mustard**
Garlic Powder**
Onion Powder**
Nut Butters
Almond Butter**
Cashew Butter**
Tahini**
morning
meal plan
noon-ish
-Green Dream
Smoothie
pg. 47
print me
mid-day
evening
-16 oz Green Juice
OR
Green Powder
h2o
-Hummus w/Veg-
-Portobello
Steaks
pg. 67
-16 oz Water
-Soak Lentils for
day 8
-32 oz Water
-Daily Vitamins*
-Chocolate
Pudding** pg. 37
day 9
-32 oz Water
-Daily Vitamins*
-Strawberry
Shortcake pg. 38
-Deviled Zucchini
Boats** pg. 49
-16 oz Green Juice
OR
Green Powder
h2o
-Kale Goddess
pg. 65
-16 oz Water
day 10
-32 oz Water
-Daily Vitamins*
-Tropical Oats**
pg. 39
-Collard Veggie
Wrap** pg. 57
-16 oz Green Juice
OR
Green Powder
h2o
-Spinach avo dip**
-Fettuccine Alfredo
pg. 70
-16 oz Water
day 11
-32 oz Water
-Daily Vitamins*
-Berry Omega
pg. 44
-Lentil Curry
Salad** pg. 51
day 12
-32 oz Water
-Daily Vitamins*
-Cinnamon Tart
pg. 43
-Potato Salad
pg. 56
day 13
-32 oz Water
-Daily Vitamins*
-Blueberry Cobbler
-Mock Tuna Salad**
pg. 46
day 14
-32 oz Water
-Daily Vitamins*
-Carrot Cake
Bowl
-White Chocolate
Smoothie pg. 52
-16 oz Green Juice
OR
Green Powder
h2o
-Veggies with
-Corn Chowder
pg. 66
-16 oz Water
-16 oz Green Juice
OR
Green Powder
h2o
-Hot Choc Shake
-BBQ Sandwich
pg. 64
-16 oz Water
-16 oz Green Juice
OR
Green Powder
h2o
-Veggies w/ ca-
-16 oz Green Juice
OR
Green Powder
h2o
-Teriyaki Stir Fry
pg. 61
-16 oz Water
-Raw Lasagne**
pg. 69
-16 oz Water
*if applicable **requires prep or can be prepared the night before
031
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BLUEBERRY COBBLER
bowl
Ingredients
SERVINGS: 1
Calories: 516
Cereal:
1/2 cup blueberries
Directions
Cobbler:
2 large Brazil nuts
1/4 cup cashews
2 TBSP walnuts
1 TBSP golden monkfruit**
1. Place all cobbler ingredients into food processor.
Milk:
1/2 frozen banana
NUTRITION FACTS*
2. Pulse until well combined.
3. Blend all milk ingredients in a high speed blender until
creamy.
4. Pour milk into bowl and add blueberries and
cobbler mixture.
5. Stir well and enjoy!
1/2 cup water
1 TBSP hemp seeds
1 tsp vanilla extract
1 TBSP coconut flakes
Pinch of Himalayan Salt
Carbs: 41g
Fiber: 9g
Sugar: 17g
Fat: 37g
Protein: 13g
Potassium: 720mg
Magnesium: 226mg
Sodium: 8mg
Omega 3: 192% DV
Vitamin A: 14% DV
Vitamin C: 17% DV
Iron: 26% DV
Zinc: 46% DV
Calcium: 8% DV
*nutrition facts are approximate
**if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
033
APPLE PIE
Ingredients
Cereal:
bowl
NUTRITION FACTS*
SERVINGS: 1
Calories: 408
Directions
Carbs: 43g
Fiber: 8g
1 medium apple
1/2 banana
1. Finely chop the apple, banana, and walnuts.
Sugar: 26g
3 TBSP chopped walnuts
2. Add the apple, bananas and half of the walnuts
Fat: 21g
into the bowl. Set the other half aside.
Protein: 20g
Milk:
3. Blend milk ingredients until smooth and creamy.
Potassium: 735mg
2 TBSP hemp seeds
4. Pour milk into cereal bowl and sprinkle the re-
Magnesium: 218mg
1/4 tsp cinnamon
maining walnuts on top. Sprinkle additional cinna-
Sodium: 93mg
1 tsp vanilla extract
mon if desired. Stir and enjoy!
Omega 3: 293% DV
1/2 scoop raw vanilla
Vitamin A: 8% DV
protein powder
Vitamin C: 19% DV
1/2 cup water (more if need-
Iron: 26% DV
ed to blend)
Zinc: 65% DV
3 ice cubes
Calcium: 9% DV
034
*nutrition facts are approximate
CREAMY CHIA
Ingredients
pudding
NUTRITION FACTS*
SERVINGS: 1
Directions
Calories: 462
4 TBSP cashews
1. Soak cashews for 2 hours, then drain.
Fiber: 17g
2 TBSP golden monkfruit**
2. Add all cashew cream ingredients to blender EX-
Sugar: 7g
CEPT chia seeds.
Fat: 28g
3. Blend on high until smooth and creamy.
Protein: 24g
4. Pour cashew cream into bowl or cup and stir in
Potassium: 400mg
chia seeds.
Magnesium: 280mg
5. Let the mixture sit in the fridge overnight or for
Omega 3: 650% DV
several hours until chilled and pudding
Sodium: 107mg
consistency forms.
Vitamin A: 5% DV
Filling:
6. Layer cashew cream and berries in bowl.
Vitamin C: 10% DV
½ cup berries of choice
7. Serve and enjoy!
Iron: 63% DV
Pudding:
1 tsp vanilla extract
1 ¼ cup water
1/2 scoop raw vanilla
protein powder
4 TBSP chia seeds
Carbs: 60g
Zinc: 79% DV
Calcium: 34% DV
*nutrition facts are approximate
**if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
035
FRUIT + NUT
Ingredients
bowl
NUTRITION FACTS*
SERVINGS: 1
Calories: 513
Milk:
1/2 scoop raw vanilla
protein powder
2 TBSP hemp seeds
1 TBSP cashews
1 TBSP golden monkfruit**
1 TBSP coconut flakes
1/2 tsp vanilla extract
3/4 cup water
Cereal:
1 green apple finely
chopped
4 strawberries chopped
2 TBSP chopped walnuts
2 chopped Brazil nuts
036
Directions
Carbs: 47g
Fiber: 10g
Sugar: 20g
1. Add all milk ingredients to blender. Blend on high until
smooth.
Fat: 34g
Protein: 24g
Potassium: 746mg
2. Chop all cereal ingredients.
Magnesium: 257mg
3. Add chopped cereal ingredients to the bowl.
Sodium: 96mg
4. Pour in the milk and enjoy!
Omega 3: 293% DV
Vitamin A: 10% DV
Vitamin C: 39% DV
Iron: 31% DV
Zinc: 77% DV
Calcium: 11% DV
*nutrition facts are approximate
**if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
CHOCOLATE COCONUT
Ingredients
Pudding:
1/4 cup unsweetened
coconut flakes
1/2 avocado (peeled and
pitted)
1 TBSP cacao powder
pudding
NUTRITION FACTS*
SERVINGS: 1
Calories: 314
Directions
Carbs: 41g
Fiber: 12g
Sugar: 1g
1. Blend all pudding ingredients in a high speed
Fat: 27g
blender. Use a tamper if necessary.
Protein: 5g
2. Put pudding into a jar or bowl and set in fridge
Potassium: 581mg
Magnesium: 110mg
2 1/2 TBSP golden
overnight or for a few hours until chilled.
Sodium: 14mg
monkfruit**
3. Serve and enjoy!
Omega 3: 169% DV
Vitamin A: 4% DV
1 cup water
Vitamin C: 9% DV
1 TBSP chia seeds
Iron: 19% DV
1/2 tsp vanilla extract
Zinc: 17% DV
Pinch of salt
Calcium: 9% DV
*nutrition facts are approximate
**if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
037
STRAWBERRY SHORTCAKE
Ingredients
Cereal:
12 small strawberries
bowl
Directions
NUTRITION FACTS*
SERVINGS: 1
Calories: 453
Carbs: 31g
Fiber: 8g
chopped
3 chopped Brazil nuts
1. Chop strawberries and bananas and place in bowl.
1/2 banana chopped
2. Chop Brazil nuts, set aside.
Sugar: 15g
Fat: 29g
Protein: 24g
3. Place all milk ingredients into high speed blender and
Potassium: 906mg
Shortcake Milk:
blend until smooth and creamy.
Magnesium: 300mg
1 TBSP almond butter
4. Pour milk in the bowl over the strawberries and
2 TBSP hemp seeds
bananas.
1/2 scoop raw vanilla
protein powder
5. Top with chopped Brazil nuts. Stir and enjoy!
Omega 3: 179% DV
Vitamin A: 5% DV
Vitamin C: 121% DV
Iron: 30% DV
1/2 cup water
Zinc: 75% DV
1/2 tsp vanilla extract
Calcium: 17% DV
3 ice cubes
038
Sodium: 94mg
*nutrition facts are approximate
**if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
TROPICAL OMEGA
Ingredients
Oats:
2 TBSP chia seeds
2 TBSP flax seeds
Milk:
2 TBSP golden monkfruit**
2 TBSP hemp seeds
1/2 tsp vanilla extract
1 cup filtered water
3 TBSP coconut flakes
oats
NUTRITION FACTS*
Calories: 500
Directions
1. Combine all milk ingredients in high
Carbs: 67g
Fiber: 23g
Sugar: 16g
Fat: 33g
speed blender.
Protein: 14g
2. Blend on high for a milky, creamy
Potassium: 790mg
consistency.
Magnesium: 268mg
3. Pour milk into a bowl and add the oats
Toppings:
1 kiwi chopped
3 strawberries chopped
1/4 cup pineapple chunks
1 TBSP coconut flakes
A few chunks of
dragonfruit (optional)
SERVINGS: 1
ingredients.
Sodium: 36mg
Omega 3: 748% DV
Vitamin A: 26% DV
Vitamin C: 144% DV
Iron: 47% DV
Zinc: 44% DV
Calcium: 27% DV
*nutrition facts are approximate
**if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
039
CARROT CAKE
Ingredients
Nice Cream:
1/2 frozen avocado (peeled
and pitted)
1 frozen banana
1/2 cup carrot juice (store
bought or freshly made)
1/4 tsp nutmeg
1/4 tsp cinnamon
1 TBSP coconut flakes
nice cream
Directions
1. Combine all of your cream cheese frosting
Calories: 514
Fiber: 10g
Sugar: 22g
ingredients in a small container and stir well until
Fat: 31g
completely smooth and creamy. Set aside.
Protein: 10g
2. Add all nice cream ingredients into a high speed
Potassium: 1175mg
Magnesium: 81mg
Sodium: 86mg
tamper to create a smooth nice cream texture.
Omega 3: 52% DV
3. Scoop the nice cream into a bowl, add the cream
Vitamin A: 975% DV
cheese frosting on top, and sprinkle on the chopped
Vitamin C: 42% DV
walnuts. Enjoy!
Toppings:
Iron: 19% DV
Zinc: 14% DV
Calcium: 8% DV
1 TBSP chopped walnuts
040
SERVINGS: 1
Carbs: 80g
blender or food processor and pulse, blend, or use a
Cream Cheese Drizzle:
2 TBSP cashew butter
2 TBSP golden monkfruit**
1 TBSP lemon juice
2 TBSP water
NUTRITION FACTS*
*nutrition facts are approximate
**if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
GREEN OASIS
bowl
Ingredients
Bowl:
1 frozen banana
4 strawberries
2 cups spinach
2 TBSP hemp seeds
1/2 scoop raw vanilla
protein powder
1/2 tsp vanilla extract
1 TBSP coconut flakes
1/2 cup water
NUTRITION FACTS*
SERVINGS: 1
Calories: 414
Directions
Carbs: 42g
Fiber: 11g
Sugar: 18g
1. Place all bowl ingredients into
Fat: 21g
high-speed blender.
Protein: 23g
2. Pulse, blend or mix with tamper until
creamy ice-cream texture forms.
3. Place in bowl, add toppings and enjoy!
Potassium: 1190mg
Magnesium: 303mg
Sodium: 145mg
Omega 3: 344% DV
Vitamin A: 247% DV
Toppings:
1 TBSP chia seeds
Vitamin C: 75% DV
1 TBSP coconut flakes
Iron: 44% DV
sliced strawberries
Zinc: 73% DV
Calcium: 20% DV
*nutrition facts are approximate
041
PROTEIN BOOST
Ingredients
bowl
Bowl:
1/2 avocado
1 scoop raw vanilla
Directions
1. Place all bowl ingredients into high-speed blender.
1 TBSP chia seeds
2. Pulse or blend and mix with tamper until creamy
1/2 tsp vanilla extract
Carbs: 47g
Fiber: 15g
Sugar: 12g
1 cup frozen mixed berries
1 TBSP golden monkfruit**
SERVINGS: 1
Calories: 589
protein powder
1 TBSP almond butter
NUTRITION FACTS*
ice-cream texture.
3. Place in bowl, add toppings and enjoy!
1/2 cup water
Fat: 38g
Protein: 35g
Potassium: 789mg
Magnesium: 275mg
Sodium: 204mg
Omega 3: 254% DV
Vitamin A: 13% DV
Vitamin C: 26% DV
Toppings:
Iron: 51% DV
1 TBSP hemp seeds
Zinc: 102% DV
Calcium: 35% DV
1 TBSP almond butter
042
*nutrition facts are approximate
**if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
CINNAMON TART
bowl
NUTRITION FACTS*
Ingredients
SERVINGS: 1
Calories: 316
Directions
Carbs: 69g
Fiber: 15g
Sugar: 33g
1 grapefruit
1. Finely chop apple and grapefruit and
1 green apple
place in bowl.
2 TBSP hemp seeds
Protein: 7g
2. In a small container mix monkfruit, hemp
Potassium: 729mg
seeds and cinnamon.
Magnesium: 129mg
3. Sprinkle cinnamon mixture on top of ap-
Sodium: 4mg
1 TBSP golden monkfruit**
1/2 tsp cinnamon (or more if
desired)
ple and grapefruit.
Fat: 7g
Omega 3: 131% DV
Vitamin A: 156% DV
Vitamin C: 107% DV
Iron: 19% DV
Zinc: 21% DV
Calcium: 14% DV
*nutrition facts are approximate
**if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
043
BERRY OMEGA
Ingredients
1 cup frozen mixed berries
1 TBSP chia seeds
smoothie
SERVINGS: 1
Calories: 435
Directions
Carbs: 39g
Fiber: 10g
Sugar: 12g
2 TBSP hemp seeds
1 1/2 cups water
1. Place all ingredients in blender.
1 TBSP golden
2. Blend until smooth and creamy.
monkfruit**
NUTRITION FACTS*
Fat: 24g
Protein: 34g
Potassium: 447mg
Magnesium: 282mg
3. Serve in a cup or bowl and enjoy!
Sodium: 198mg
1/2 tsp vanilla extract
Omega 3: 331% DV
1 TBSP almond butter
Vitamin A: 10% DV
Vitamin C: 20% DV
1 scoop raw vanilla
Iron: 50% DV
protein powder
Zinc: 103% DV
Calcium: 29% DV
044
*nutrition facts are approximate
**if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
s
e
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c
Lunto go
045
MOCK TUNA
Ingredients
1/4 cup almonds
1/4 cup sunflower seeds
1/2 cup finely chopped
celery
1 TBSP finely chopped fresh
dill
1 TBSP finely chopped fresh
parsley
2 tsp yellow mustard
1 TBSP finely minced
pickles
1 tsp pickle juice
1 TBSP lemon juice
1 tsp apple cider vinegar
1/8 tsp salt
Dash of paprika
Dash of pepper
1 TBSP cashew butter
A few leaves of romaine
046
salad
NUTRITION FACTS*
SERVINGS: 1
Calories: 500
Directions
Carbs: 20g
Fiber: 8g
Sugar: 4g
1. Soak almonds and sunflower seeds overnight.
Fat: 42g
2. Next morning, rinse and drain.
Protein: 17g
3. Place the nuts and seeds in food processor and pulse
Potassium: 624mg
Magnesium: 212mg
until fine.
Sodium: 1030mg
4. Add mixture to bowl or to-go container.
Omega 3: 7% DV
5. Mix in all other ingredients (except romaine). Stir well
Vitamin A: 22% DV
Vitamin C: 15% DV
and serve on a bed of chopped romaine!
Iron: 53% DV
Zinc: 37% DV
Calcium: 19% DV
*nutrition facts are approximate
GREEN DREAM
smoothie
NUTRITION FACTS*
Ingredients
SERVINGS: 1
Calories: 405
Directions
Carbs: 39g
Fiber: 10g
2 cups baby spinach
Sugar: 8g
1/2 frozen banana
Fat: 21g
1 TBSP chia seeds
2 TBSP pumpkin seeds
1 TBSP almond butter
1 scoop raw vanilla
protein powder
1 TBSP golden monkfruit**
1. Place all ingredients into blender.
2. Blend until smooth and creamy.
3. Pour into an insulated to-go container or
Protein: 34g
Potassium: 869mg
Magnesium: 287mg
Sodium: 233mg
Omega 3: 173% DV
serve immeditately and enjoy!
Vitamin A: 247% DV
Vitamin C: 31% DV
1/2 tsp vanilla extract
Iron: 54% DV
1 1/2 cups water
Zinc: 97% DV
Calcium: 29% DV
*nutrition facts are approximate
**if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
047
BROCCOLI SLAW
Ingredients
Salad:
4 cups very finely chopped
raw broccoli
½ cup thinly sliced red cabbage
1 cup chopped celery
1 cup finely chopped red
apple
2 TBSP hemp seeds
Dressing:
2 TBSP apple cider
vinegar
4 TBSP tahini
1 TBSP nutritional yeast
2 drops liquid stevia
1 TBSP coconut aminos
2 tsp yellow mustard
1 TBSP lemon juice
¼ tsp garlic powder
2 TBSP Water
Pinch of salt
048
salad
NUTRITION FACTS*
SERVINGS: 2
(PER SERVING)
Calories: 377
Directions
Carbs: 32g
Fiber: 12g
Sugar: 12g
1. Chop and combine all salad ingredients into a large
Fat: 22g
bowl.
Protein: 18g
2. Stir all dressing ingredients, except water, until creamy
Potassium: 927mg
Magnesium: 101mg
paste forms. Add water and mix well.
Sodium: 319mg
3. Mix dressing into salad until all ingredients are evenly
Omega 3: 70% DV
covered.
Vitamin A: 81% DV
4. Separate into 2 servings or to-go containers and enjoy!
Vitamin C: 238% DV
Iron: 33% DV
Zinc: 26% DV
Calcium: 21% DV
*nutrition facts are approximate
DEVILED ZUCCHINI
boats
NUTRITION FACTS*
Ingredients
SERVINGS: 1
Directions
Calories: 479
1. Slice both zucchinis in half (long ways).
Fiber: 9g
Carbs: 41g
2. Scoop out insides and put into blender.
Sugar: 20g
3. Add the rest of ingredients to
Fat: 30g
blender and blend on high until smooth and
Protein: 20g
creamy.
Potassium: 2196mg
1/4 tsp pink Himalayan salt
4. Put the blended mixture into a
Magnesium: 307mg
2 tsp apple cider vinegar
to-go container and zucchini boats into a sep-
Sodium: 386mg
1 tsp yellow mustard
arate to-go container in fridge or until ready to
serve.
5. Scoop the deviled mixture into
zucchini boats before serving, enjoy!
Omega 3: 41% DV
2 large zucchinis
1/2 cup cashews
1 tsp turmeric powder
Pinch black pepper
Dash of paprika (topping)
Vitamin A: 56% DV
Vitamin C: 155% DV
Iron: 56% DV
Zinc: 73% DV
Calcium: 16% DV
*nutrition facts are approximate
049
CHILLED AVOCADO
Ingredients
Soup:
1.5 avocados
soup
1/2 lime juiced
Directions
1. Add soup ingredients to a high-speed blender (leave
out the toppings).
1/2 tsp cumin powder
2. Blend on high until smooth and creamy.
1/8 tsp Himalayan salt
3. Pour soup into a bowl or to-go container and chill in the
fridge for 1-2 hours or until ready to serve.
Toppings:
1 green onion chopped
Carbs: 22g
Fiber: 14g
Sugar: 14g
1/2 tsp chilli powder
1/2 tsp onion powder
SERVINGS: 1
Calories: 360
1 tsp chopped cilantro
1 cup water
NUTRITION FACTS*
4. Add toppings, serve and enjoy!
Fat: 31g
Protein: 5g
Potassium: 1226mg
Magnesium: 69mg
Sodium: 21mg
Omega 3: 21% DV
Vitamin A: 57% DV
Vitamin C: 46% DV
Iron: 8% DV
1/2 tomato chopped
Zinc: 19% DV
Calcium: 5% DV
050
*nutrition facts are approximate
LENTIL CURRY
salad
Directions
Ingredients
Salad:
1/2 cup dry lentils (sprouted
makes about 2 cups)
1/2 cup finely chopped
cucumber
1/2 cup finely chopped
celery
Dressing:
3 TBSP tahini
2 TBSP balsamic
1 TBSP apple cider vinegar
1 TBSP coconut aminos
1/4 tsp garlic powder
2 TBSP water
1 tsp curry powder
*This recipe takes a couple days prep
1. Soak lentils in bowl with filtered water overnight
at room temp.
2. Next morning, drain and rinse lentils.
3. Place back into bowl, cover with cheesecloth
or paper towel and let sit overnight at room temp.
4. Repeat step 2 + 3 at least once more or until
sprouts are about 1 inch long.
5. When sprouts are ready, place them in a serving bowl or to-go container with the chopped
celery and cucumber.
6. Mix dressing ingredients in a small jar or to-go
container and stir until creamy and well combined.
7. Pour dressing over salad and stir well before
serving. Enjoy!
*nutrition facts are approximate
NUTRITION FACTS*
SERVINGS: 1
Calories: 501
Carbs: 51g
Fiber: 6g
Sugar: 10g
Fat: 25g
Protein: 26g
Potassium: 826mg
Magnesium: 76mg
Sodium: 358mg
Omega 3: 6%
Vitamin A: 16%
Vitamin C: 39%
Iron: 52%
Zinc: 32%
Calcium: 16%
051
WHITE CHOCOLATE
smoothie
Ingredients
NUTRITION FACTS*
SERVINGS: 1
Calories: 481
1/2 frozen banana
Directions
2 TBSP hemp seeds
Fiber: 5g
Sugar: 9g
1 TBSP cacao powder
1 scoop raw vanilla
Carbs: 41g
1. Place all ingredients into high-speed blender.
protein powder
2. Blend on high until smooth and creamy.
1 TBSP golden monkfruit**
3. Pour into an insulated to-go container or serve
1 tsp vanilla extract
immediately, enjoy!
Fat: 28g
Protein: 35g
Potassium: 762mg
Magnesium: 332mg
Sodium: 182mg
Omega 3: 176% DV
2 TBSP cashew butter (or 1/4
Vitamin A: 6% DV
cup cashews)
Vitamin C: 9% DV
1 1/2 cup water
Iron: 48% DV
Zinc: 112% DV
Calcium: 13% DV
052
*nutrition facts are approximate
**if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
KATE’S FAVORITE
salad
NUTRITION FACTS*
Ingredients
Directions
1 cup chopped broccoli
1/2 avocado pitted and
peeled
1 TBSP hemp seeds
Calories: 511
Carbs: 37g
Fiber: 15g
3 cups chopped romaine
2 cups spring mix
SERVINGS: 1
1. Chop and prepare all salad ingredients and place
into a large bowl or to-go container.
Sugar: 11g
Fat: 31g
Protein: 24g
2. Combine all dressing ingredients in a small jar or to-
Potassium: 1136mg
go container and mix well until smooth and creamy.
Magnesium: 132mg
3. Pour dressing on salad before serving and enjoy!
Sodium: 429mg
Dressing:
Omega 3: 87% DV
2 TBSP tahini
Vitamin A: 796% DV
2 TBSP nutritional yeast
Vitamin C: 140% DV
2 TBSP balsamic vinegar
Iron: 61% DV
1 TBSP coconut aminos
Zinc: 45% DV
2 TBSP water
Calcium: 25% DV
⅛ tsp garlic powder
*nutrition facts are approximate
053
GARLIC MAC + CHEESE
noodles
Ingredients
Noodles:
1 bag kelp noodles (12 oz)
2 tsp baking soda
1/2 lemon juiced
1 cup finely chopped fresh
broccoli
Cheese sauce:
3 TBSP cashew butter
1/2 tsp garlic powder
1 tsp turmeric powder
1 TBSP nutritional yeast
3 TBSP water
1 TBSP lemon juice
Himalayan pink salt to taste
NUTRITION FACTS*
Directions
SERVINGS: 1
Calories: 352
Carbs: 24g
Fiber: 8g
1. Mix baking soda and juice of ½ lemon in large bowl.
Remove kelp noodles from package, rinse, drain and add
to the bowl with the baking soda and lemon juice. Mix
well for 30-60 seconds or until soft.
2. Rinse noodles well and strain. Set aside in serving bowl
or to-go container.
3. Combine cashew butter, garlic powder, turmeric powder, nutritional yeast and 1 TBSP lemon juice into small
bowl and mix into paste. Slowly stir in the
water.
4. Add chopped broccoli to noodles, pour sauce on top
and combine until evenly coated. Enjoy!
Sugar: 4g
Fat: 23g
Protein: 14g
Potassium: 349mg
Magnesium: 19mg
Sodium: 146mg
Omega 3: 2% DV
Vitamin A: 24% DV
Vitamin C: 112% DV
Iron: 31% DV
Zinc: 16% DV
Calcium: 24% DV
054
*nutrition facts are approximate
GREEN COCO
smoothie
NUTRITION FACTS*
Ingredients
2 TBSP cashews
Calories: 422
Directions
protein powder
2 TBSP hemp seeds
2. Blend on high until smooth and creamy.
2 TBSP golden monkfruit**
2 cups baby spinach
mediately and enjoy!
1 1/4 cups water
Fiber: 7g
Fat: 29g
1. Add all ingredients to high-speed blender.
3. Pour into an insulated to-go container or serve im-
1 TBSP cocoa powder
Carbs: 29g
Sugar: 2g
3 TBSP coconut flakes
1 scoop raw vanilla
SERVINGS: 1
4. Top with cacao nibs (optional).
Protein: 35g
Potassium: 900mg
Magnesium: 342mg
Sodium: 235mg
Omega 3: 178% DV
Vitamin A: 246% DV
Vitamin C: 25% DV
4 ice cubes
Iron: 56% DV
cacao nibs (optional)
Zinc: 110% DV
Calcium: 18% DV
*nutrition facts are approximate
**if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
055
MOCK POTATO
Ingredients
Salad:
1 peeled and chopped
zucchini
1 ear of corn stripped
1/2 cup celery finely
chopped
1 cup chopped spinach
6 cherry tomatoes halved
1 TBSP chopped chives
Dressing:
1/2 cup cashews
1 TBSP yellow mustard
1 TBSP apple cider vinegar
1/4 tsp onion powder
1/8 tsp Himalayan salt (more
to taste)
1/2 cup water
pinch of black pepper
Dash of paprika
pinch of fresh dill (optional
topping)
056
salad
NUTRITION FACTS*
SERVINGS: 1
Calories: 513
Directions
Carbs: 50g
Fiber: 9g
Sugar: 18g
1. Chop, peel, and prepare all salad ingredients. Add to a
Fat: 31g
bowl or to-go container.
Protein: 19g
2. Add all dressing ingredients to a high-speed
Potassium: 1791mg
blender and blend on high until smooth and creamy.
Magnesium: 306mg
3. Pour the dressing on salad and combine well.
Sodium: 407mg
4. Store in fridge until ready to eat or serve immediately
Omega 3: 24% DV
and enjoy!
Vitamin A: 218% DV
Vitamin C: 90% DV
Iron: 43% DV
Zinc: 66% DV
Calcium: 16% DV
*nutrition facts are approximate
COLLARD VEGGIE
wrap
Directions
Ingredients
1 collard leaf
2 slices tomatoes
2 carrots julienned
1/2 avocado
1/4 cup sprouts
2 long slices cucumber
Ranch Dip Recipe Here
1. Destem the collard leaf and lay it on a
cutting board with the inside stem facing up.
2. Use a knife to carefully shave down the inside stem
so the wrap is as flat as possible.
3. Make sure the wrap is lying horizontally so it is longer
going from left to right.
4. Prepare all other wrap ingredients and assemble
them horizontally in the center on the collard leaf (making sure to leave space on all sides to wrap).
5. Fold in the left and right sides of the collard leaf and
hold them in while picking up the leaf edge closest to
you.
6. Roll the bottom edge of the leaf over the wrap ingredients and roll it upwards until wrap is
assembled.
7. Pair with dressing of choice. I like it best with the
Ranch Dip in the snack section. (Nutrition facts
reflect the wrap paired with 1 serving of the ranch dip.)
8. Serve immediately or package wrap and dressing in
a to-go container.
*nutrition facts are approximate
NUTRITION FACTS* SERVINGS: 1
(with 1 serving of Ranch Dip)
Calories: 545
Carbs: 41g
Fiber: 11g
Sugar: 11g
Fat: 39g
Protein: 15g
Potassium: 1498mg
Magnesium: 271mg
Sodium: 473 mg
Omega 3: 13% DV
Vitamin A: 1022% DV
Vitamin C: 50% DV
Iron: 44% DV
Zinc: 61% DV
Calcium: 13% DV
057
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BASIL MARINARA
pasta
Ingredients
Noodles:
1 bag kelp noodles (12 oz)
2 tsp baking soda
½ lemon juiced
Marinara Sauce:
2 TBSP of chopped
sun-dried tomatoes
1 medium fresh tomato
3 TBSP raw pumpkin seeds
2 TBSP hemp seeds
1/4 tsp garlic powder
1/2 tsp Italian herbs
6 fresh basil leaves
1/4 cup water
Directions
1. Soak sun-dried tomatoes for at least 1 hour, then
drain and set aside.
2. Mix baking soda and juice of ½ lemon in large
bowl. Remove kelp noodles from package, rinse,
drain and add to the bowl with the baking soda and
lemon juice. Mix well for 30-60 seconds or until soft.
3. Rinse noodles well and strain. Set aside in
serving bowl or to-go container.
4. Add sun-dried tomatoes, fresh tomato,
pumpkin seeds, garlic, Italian herbs, 3 basil leaves
and water into blender.
5. Once blended, pulse in 3 extra leaves of basil.
6. Stir mushrooms and cherry tomatoes into the
sauce.
7. Combine noodles with sauce, mix well and enjoy!
(You may have extra sauce).
*If using sun-dried tomatoes with no salt, add Himalayan pink salt to taste.
NUTRITION FACTS*
SERVINGS: 1
Calories: 340
Carbs: 26g
Fiber: 10g
Sugar: 12g
Fat: 21g
Protein: 18g
Potassium: 1555mg
Magnesium: 308mg
Sodium: 305mg
Omega 3: 172% DV
Vitamin A: 107% DV
Vitamin C: 70% DV
Iron: 39% DV
Zinc: 54% DV
2 baby bella mushrooms
5-10 cherry tomatoes
Calcium: 51% DV
*nutrition facts are approximate
059
Ingredients
Tacos:
6 romaine leaves
Taco meat:
4 baby bella mushrooms
chopped
3 TBSP walnuts
4 sun-dried tomatoes
¼ tsp chilli powder
⅛ tsp garlic powder
¼ tsp paprika
Pinch of Himalayan salt
⅛ tsp cumin
Corn salsa:
1 ear corn (slice off cobb)
1 stalk celery chopped
2 TBSP chopped cilantro
2 small tomatoes chopped
2 TBSP chopped red onion
Sour cream:
2 TBSP cashew butter
1 TBSP tahini
1 TBSP apple cider vinegar
2 TBSP water
1 TBSP lemon juice
Pinch of salt
ROMAINE
tacos
Directions
SERVINGS: 2
Calories: 417
1. Soak sun-dried tomatoes for at least 1 hour, then drain.
2. Pulse mushrooms, walnuts, and sun-dried tomatoes in
food processor. Add the remaining taco meat
spices and pulse until well combined. Place taco meat
crumbles into a small bowl or container and set aside.
3. Add all salsa ingredients to bowl. Add squeeze of lime
and stir. Add salt and pepper to taste.
4. Add sour cream ingredients to small bowl. Stir until
creamy texture.
5. Rinse and strain romaine leaves. Slice avocado for
topping.
6. Assemble tacos as desired and enjoy! (Makes 6 tacos,
2 servings).
Carbs: 33g
Fiber: 10g
Sugar: 10g
Fat: 30g
Protein: 11g
Potassium: 1288mg
Magnesium: 150mg
Sodium: 225mg
Omega 3: 1078% DV
Vitamin A: 258% DV
Vitamin C: 48% DV
Iron: 20% DV
Zinc: 39% DV
Calcium: 10% DV
Topping:
1 avocado
060
NUTRITION FACTS*
(per serving)
*nutrition facts are approximate
Ingredients
Dressing:
2 TBSP coconut aminos
3 1/2 TBSP almond butter
2 TBSP golden monkfruit**
2 TBSP water
1 tsp fresh grated ginger root
Himalayan salt to taste
Stir Fry:
1 large carrot thinly sliced
1 medium zucchini thinly
sliced
1/4 cup bean sprouts
2 mushrooms thinly sliced
1 cup finely chopped
broccoli
Cauliflower Rice:
2 cups chopped cauliflower
Pinch of Himalayan salt
Toppings:
1 TBSP sesame seeds
TERIYAKI
stir fry
NUTRITION FACTS*
SERVINGS: 1
Directions
Calories: 427
1. Prepare, chop, and slice all of your stir fry
ingredients and place into a large bowl.
2. Combine all dressing ingredients in a high-speed
blender and blend until smooth.
3. Pour the dressing into the bowl of stir fry veggies
and mix well until all veggies are completely
covered. (optional: let marinade for a few hours).
4. Add cauliflower and salt into high-speed food processor and pulse several times until a “rice” texture is
formed. Be careful not to over-pulse, you don’t want
cauliflower mush!
5. Place rice onto a large plate and pour the stir fry/
dressing mixture on top.
6. Sprinkle with sesame seeds and enjoy!
Fiber: 10g
Carbs: 43g
Sugar: 2g
Fat: 24g
Protein: 11g
Potassium: 806mg
Magnesium: 358mg
Sodium: 244mg
Omega 3: 137% DV
Vitamin A: 328% DV
Vitamin C: 47% DV
Iron: 47% DV
Zinc: 93% DV
Calcium: 19% DV
*nutrition facts are approximate
**if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
061
RAINBOW
Ingredients
Ingredients:
1/2 zucchini spiralized (or
shredded)
1/2 cup red cabbage
chopped
2 TBSP red onion chopped
1/2 yellow bell pepper
chopped
2 green onions chopped
1/2 beet peeled and
shredded
1 large carrot peeled +
shredded or julienned
2 cup spring mix
1 TBSP sesame seeds
1 TBSP pumpkin seeds
1/2 avocado
salad
NUTRITION FACTS*
Calories: 514
Directions
Carbs: 47g
Fiber: 18g
Sugar: 20g
1. Place spring mix in large bowl.
Fat: 33g
2. Prepare, chop, shred and/or spiralize all salad ingredi-
Protein: 17g
ents and place as desired on top of spring mix.
Potassium: 1358mg
3. Combine dressing ingredients in small bowl or contain-
Magnesium: 220mg
er and stir/mix until well combined and smooth.
Sodium: 509mg
4. Pour dressing over salad, mix well and enjoy!
Omega 3: 20% DV
Vitamin A: 835% DV
Ginger Dressing:
2 TBSP almond butter
1/2 tsp shredded fresh
ginger
2 drops liquid stevia
1 tsp yellow mustard
1 TBSP coconut aminos
2 TBSP water
½ tsp ginger powder
062
SERVINGS: 1
Vitamin C: 265% DV
Iron: 48% DV
Zinc: 31% DV
Calcium: 39% DV
*nutrition facts are approximate
TOMATO
Ingredients
2 medium ripe tomatoes
chopped
1 sun-dried tomato
1 TBSP chopped white onion
1 TBSP golden monkfruit**
3 heaping TBSP cashews
3 TBSP hemp seeds
1/8 tsp garlic powder
A few dashes of paprika
1/2 cup warm or hot water
Himalayan salt and pepper to
soup
NUTRITION FACTS*
Directions
SERVINGS: 1
Calories: 353
Carbs: 33g
Fiber: 5g
1. Warm water (do not let boil).
2. Combine all ingredients except for the basil and
parsley into a high-speed blender.
3. Blend on high for at least 60 seconds or until warm
and creamy.
4. Pour soup into bowl and add fresh basil and parsley
on top.
5. Enjoy at room temperature or cold.
Sugar: 9g
Fat: 25g
Protein: 16g
Potassium: 1178mg
Magnesium: 312mg
Sodium: 19mg
Omega 3: 256% DV
Vitamin A: 89% DV
taste
1 TBSP fresh chopped basil
Vitamin C: 47% DV
(garnish optional)
Iron: 27% DV
1 TBSP fresh chopped parsley
Zinc: 61% DV
(garnish optional)
Calcium: 7% DV
*nutrition facts are approximate
**if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
063
BBQ
Ingredients
Sandwich:
1/2 cup packed, peeled and
shredded carrots (about 2 to
3 medium to large carrots)
2 portobello mushroom caps
BBQ Sauce:
3 TBSP almond butter
2 TBSP coconut aminos
1/4 tsp garlic powder
1/4 tsp onion powder
1/8 tsp ginger powder
1 tsp apple cider vinegar
1/2 tsp chipotle spice
sandwich
NUTRITION FACTS*
SERVINGS: 1
Calories: 320
Directions
Carbs: 22g
Fiber: 9g
1. Peel and shred carrots into measuring cup.
2. Place shredded carrots into mixing bowl.
3. Mix all sauce ingredients in a small bowl or
container.
4. Combine sauce with shredded carrots.
5. Slice the tops off of the portobello caps (to make thinner buns).
6. Assemble sandwich (may be easier to eat as an open
style sandwich).
7. Pair with Coleslaw from the snack section if desired.
Sugar: 8g
Fat: 23g
Protein: 14g
Potassium: 791mg
Magnesium: 25mg
Sodium: 53mg
Omega 3: 0% DV
Vitamin A: 394% DV
Vitamin C: 5% DV
Iron: 13% DV
Zinc: 13% DV
seasoning
Calcium: 16% DV
064
*nutrition facts are approximate
KALE GODDESS
Ingredients
salad
NUTRITION FACTS*
Salad:
2 cups destemmed + finely
chopped kale
1 TBSP lemon juice
1/2 medium cucumber
chopped
1 cup cherry tomato sliced in
half
1 cup sprouts
1/2 avocado peeled + pitted
Dressing:
2 TBSP nutritional yeast
1 TBSP apple cider vinegar
2 TBSP tahini
2 drops liquid stevia
1 TBSP lemon juice
1 TBSP coconut aminos
1/2 tsp dried parsley
1/2 tsp garlic powder
2 TBSP water
Directions
SERVINGS: 1
Calories: 433
Carbs: 38g
Fiber: 12g
1. Destem and chop kale, then add it to a large bowl
Sugar: 8g
with 1 TBSP of lemon juice and massage to soften
Fat: 28g
kale.
Protein: 20g
2. Add the remaining salad ingredients to the bowl.
Potassium: 710mg
3. Combine all dressing ingredients in a small jar or
Magnesium: 59mg
container. Stir well until smooth and creamy.
Sodium: 358mg
4. Pour dressing over salad and mix well, enjoy!
Omega 3: 18% DV
Vitamin A: 191% DV
Vitamin C: 94% DV
Iron: 28% DV
Zinc: 37% DV
Calcium: 15% DV
*nutrition facts are approximate
065
CORN
chowder
NUTRITION FACTS*
Ingredients
Chowder:
Calories: 488
Directions
1 medium zucchini
1 ear of corn
1/4 tsp garlic powder
1/4 tsp onion powder
1/2 cup cashews
1/4 cup warm / hot water
SERVINGS: 1
Carbs: 47g
Fiber: 6g
Sugar: 13g
1. Blend all ingredients in a high-speed blender.
2. Blend on high for at least 60 seconds or until warm.
3. Top with chopped chives.
4. Serve and enjoy! (Can also be served chilled)
Fat: 30g
Protein: 17g
Potassium: 1164mg
Magnesium: 250mg
Sodium: 92mg
Himalayan salt to taste
Omega 3: 16% DV
pinch black pepper
Vitamin A: 28% DV
Vitamin C: 55% DV
Iron: 33% DV
Topping:
Zinc: 62% DV
2 TBSP chopped chives
066
Calcium: 7% DV
*nutrition facts are approximate
Ingredients
Portobello marinade:
2 large portobello
mushrooms
1/2 cup balsamic
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp ginger powder
1/8 tsp chili powder
1/8 tsp salt
1/8 paprika
Kale Marinade:
2 cups very finely chopped
kale
1 medium tomato chopped
Juice of 1 large lemon
1/4 tsp garlic powder
1 TBSP water
A1 sauce:
3 TBSP cashews
2 TBSP chopped sun-dried
tomato
1 tsp blackstrap molasses
(optional)
1 TBSP apple cider vinegar
1/4 tsp chipotle powder
1 small tomato
1/4 tsp garlic powder
1/8 tsp onion powder
1/2 cup water
pinch of salt
PORTOBELLO
steaks
NUTRITION FACTS*
SERVINGS: 1
Directions
Calories: 380
1. Soak sun-dried tomatoes for 1 hour, then drain and
set aside.
2. Finely chop or gently food process kale and then
marinate for at least 1 hour.
3. Mix portobello marinade and add portobello mushroom caps to the marinade for at least 1 hour (flip over
halfway to marinate the other sides).
4. Put all A1 sauce ingredients into a high-speed
blender and blend on high until smooth.
5. Remove portobello mushrooms from the
marinade and set them on a plate.
6. Top the portobello steaks with the kale mixture and
drizzle A1 sauce on top or use it as a dip per bite. Top
Fiber: 7g
Magnesium: 248mg
with hemp seeds and enjoy!
Zinc: 50% DV
Carbs: 46g
Sugar: 27g
Fat: 17g
Protein: 15g
Potassium: 1957mg
Sodium: 205mg
Omega 3: 92% DV
Vitamin A: 215% DV
Vitamin C: 117% DV
Iron: 33% DV
Calcium: 22% DV
1 TBSP hemp seeds (topping)
*nutrition facts are approximate
067
CAESAR
Ingredients
salad:
1 large head romaine
chopped
1 cup chopped kale
parmesan:
1 garlic clove
2 Brazil nuts
2 TBSP hemp seeds
1 TBSP nutritional yeast
pinch of Himalayan salt
dressing:
2 TBSP cashew butter
1 TBSP lemon juice
1/2 TBSP apple cider
vinegar
1 tsp mustard
1 tsp coconut aminos
1/2 tsp garlic powder
1/8 tsp Himalayan salt
pepper to taste
1 TBSP water
068
salad
NUTRITION FACTS*
SERVINGS: 1
Calories: 434
Directions
Carbs: 26g
Fiber: 9g
Sugar: 6g
1. Wash greens and strain. Chop and place into a large
Fat: 31g
bowl.
Protein: 20g
2. Add all parmesan ingredients to a food processor.
Potassium: 976mg
Pulse until evenly combined, set aside.
Magnesium: 218mg
3. Add all dressing ingredients in a small bowl or jar. Mix
Sodium: 316mg
into paste. Stir in water until creamy.
Omega 3: 197% DV
4. Pour dressing over salad and top with parmesan. Com-
Vitamin A: 916% DV
bine and enjoy!
Vitamin C: 42% DV
Iron: 41% DV
Zinc: 49% DV
Calcium: 19% DV
*nutrition facts are approximate
Ingredients
Lasagna Noodles:
1 zucchini sliced into long thin
strips
Cheese:
1/2 cup cashews soaked overnight
1/2 peeled zucchini
2 TBSP nutritional yeast
juice of 1/2 a lemon
1/4 tsp Himalayan salt
1 tsp apple cider vinegar
1/4 tsp garlic powder
Pesto:
2 cups baby spinach packed
1/2 cup fresh basil leaves
2 TBSP hemp seeds
pinch of salt
Tomato Sauce:
3 TBSP chopped sun-dried
tomatoes
1/4 tsp onion powder
2 TBSP walnuts chopped
1 tomato seeded and chopped
1/8 tsp dried sage
1/8 tsp oregano
1/4 cup chopped mushrooms
RAW
lasagne
Directions
1. Soak cashews overnight or for at least 5 hours, then
drain and set aside.
2. Soak sun-dried tomatoes for at least 1 hour then drain
and set aside.
3. Use a sharp knife or a mandolin slicer to make the
zucchini lasagna noodles, then set aside on a paper
towel so that they are less watery.
4. Combine all cheese ingredients in a food
processor and process until ricotta like texture forms.
You may need to stop in between pulses to push
down the ingredients towards the blade. Set half of the
cheese in the fridge for an easy snack/dip for veggies
the next day.
5. Pulse all pesto layer ingredients in the food
processor until pesto texture forms, set aside in a small
bowl.
6. Pulse all tomato sauce ingredients in food
processor EXCEPT for the mushrooms. Once
processed scoop the tomato sauce into a bowl and stir
in chopped mushrooms.
7. Cut zucchini slices into 4 inch long slices and begin to
layer 2 slices next to each other to form a square shape.
8. Layer on top of the first zucchini slices a layer of
cheese, then pesto and tomato sauce then top it with
another layer of zucchini slices. Repeat this process 3
times and enjoy!
*nutrition facts are approximate
NUTRITION FACTS*
SERVINGS: 1
Calories: 647
Carbs: 43g
Fiber: 13g
Sugar: 20g
Fat: 44g
Protein: 29g
Potassium: 2550mg
Magnesium: 438mg
Sodium: 246mg
Omega 3: 203% DV
Vitamin A: 355% DV
Vitamin C: 149% DV
Iron: 59% DV
Zinc: 97% DV
Calcium: 26% DV
069
FETTUCINI
alfredo
NUTRITION FACTS*
Ingredients
1 bag kelp noodles (12oz)
2 tsp baking soda
1/2 lemon juiced
Sauce:
3 TBSP cashew butter
1 TBSP nutritional yeast
1/8 tsp garlic powder
1/8 tsp onion powder
1/2 tsp apple cider vinegar
1 TBSP coconut aminos
1 TBSP water
Himalayan salt to taste
Topping:
1 TBSP hemp seeds
070
Directions
SERVINGS: 1
Calories: 383
Carbs: 20g
Fiber: 5g
1. Mix baking soda and juice of ½ lemon in large bowl. 2.
Sugar: 6g
Remove kelp noodles from package, rinse, drain and add
Fat: 27g
to the bowl with the baking soda and lemon juice. Mix
well for 30-60 seconds or until soft.
3. Rinse noodles well and strain. Set aside in serving bowl
or to-go container.
Protein: 15g
Potassium: 121mg
Magnesium: 70mg
4. Combine cashew butter, nutritional yeast, garlic pow-
Sodium: 385mg
der, onion powder, apple cider vinegar and coconut
Omega 3: 85% DV
aminos. Mix well into a paste. Stir in water.
Iron: 26% DV
5. Mix noodles and dressing together, top with hemp
Zinc: 24% DV
seeds and enjoy!
Calcium: 19% DV
*nutrition facts are approximate
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071
HOT CHOCOLATE
protein shake
NUTRITION FACTS*
Calories: 428
Ingredients
1 TBSP cacao powder
Directions
2 TBSP hemp seeds
1 TBSP golden monkfruit**
Carbs: 27g
Fiber: 3g
Sugar: 2g
2 TBSP cashew butter (or 1/4
cup cashews)
SERVINGS: 1
1. Add all ingredients to high-speed blender.
Fat: 28g
Protein: 35g
2. Blend on high until smooth and creamy.
3. Serve and enjoy!
Potassium: 551mg
Magnesium: 316mg
Sodium: 185mg
1 1/2 cups hot water
Omega 3: 174% DV
1 scoop raw vanilla
Vitamin A: 4% DV
protein powder
Vitamin C: 2% DV
Iron: 47% DV
Zinc: 111% DV
072
*nutrition facts are approximate
**if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
Calcium: 15% DV
SPINACH AVOCADO
Ingredients
1 avocado
dip
NUTRITION FACTS*
(per serving)
Directions
½ cup cashews soaked 2 hours
1. Soak cashews for 2 hours and drain.
⅛ tsp onion powder
2. Cut up veggies for dipping and put aside.
Pinch of salt
Calories: 297
Carbs: 16g
Fiber: 6g
⅛ tsp garlic powder
2 TBSP lemon juice
SERVINGS: 2
3. Add avocado and cashews to food processor and
pulse until evenly combined but not completely
smooth.
1 cup packed raw spinach
4. Add spices, lemon juice and spinach. Pulse to com-
1 TBSP capers
bine.
5. Stir in capers at the end. Enjoy! (Makes 2 servings).
Veggies of choice
Sugar: 2g
Fat: 24g
Protein: 8g
Potassium: 646mg
Magnesium: 127mg
Sodium: 122mg
Omega 3: 12% DV
Vitamin A: 65% DV
Vitamin C: 15% DV
Iron: 17% DV
Zinc: 30% DV
Calcium: 5% DV
*nutrition facts are approximate
073
BASIL
bites
NUTRITION FACTS*
SERVINGS: 1
Calories: 158
Ingredients
1/2 avocado
Carbs: 12g
Directions
Fiber: 7g
Sugar: 3g
1 TBSP nutritional yeast
Fat: 10g
1 tsp lemon juice
1. Mash up avocado with nutritional yeast and
pinch of salt
seasonings.
Potassium: 691mg
2. Prepare zucchini, tomato and basil.
Magnesium: 41mg
pinch of garlic powder
pinch of pepper
3. Spread mashed avocado on zucchini chips
6-8 slices of zucchini
6-8 pieces of basil
½ tomato cut into bite-size
Protein: 5g
Sodium: 159mg
Omega 3: 12% DV
4. Add a thin slice of tomato and a leaf of fresh basil and
Vitamin A: 39% DV
enjoy!
Vitamin C: 40% DV
Iron: 12% DV
pieces
Zinc: 21% DV
Calcium: 4% DV
074
*nutrition facts are approximate
SUN DRIED TOMATO
Ingredients
Hummus:
1 medium zucchini peeled and
hummus
NUTRITION FACTS*
Directions
SERVINGS: 1
Calories: 242
Carbs: 13g
Fiber :3g
chopped
2 TBSP sun-dried tomatoes
1. Blend all hummus ingredients in a high-speed
Sugar: 7g
2 TBSP tahini
blender, use tamper if needed.
Fat: 17g
1 TBSP lemon juice
2. Prepare assorted veggies or any veggies of choice.
Protein: 11g
1/8 tsp garlic powder
3. Scoop hummus into a small container.
Potassium: 751mg
4. Serve and enjoy!
Magnesium: 48mg
salt to taste
Sodium: 105mg
Assorted Vegetables:
Omega 3: 11% DV
3 stalks celery sliced and
Vitamin A: 19% DV
halved
Vitamin C: 53% DV
1 cup baby carrots
Iron: 25% DV
1 cup sliced and halved red
Zinc: 10% DV
peppers
Calcium: 9% DV
*nutrition facts are approximate
075
PINK PASSION
shake
NUTRITION FACTS*
SERVINGS: 1
Calories 439
Ingredients
1 small piece of peeled raw
beet (approx 1-2 TBSP)
Carbs: 25g
Directions
cup cashews)
1. Place ingredients into a high-speed blender.
2 TBSP hemp seeds
2. Blend on high until smooth and creamy.
Protein: 34g
Potassium: 495mg
3. Serve and enjoy!
1/2 tsp vanilla extract
Magnesium: 300mg
Sodium: 185mg
Omega 3: 174% DV
1 TBSP golden monkfruit**
Vitamin A: 4% DV
1 scoop raw vanilla
Vitamin C: 2% DV
protein powder
Iron: 43% DV
1 cup water
Zinc: 113% DV
1/2 cup ice
076
Sugar: 2g
Fat: 30g
2 TBSP cashew butter (or 1/4
1 Brazil nut
Fiber: 3g
Calcium: 14% DV
*nutrition facts are approximate
**if you can’t find monkfruit and you are okay with a litte sugar, simply replace with coconut sugar
VEGGIES + RANCH
Ingredients
Dip:
1 cup cashews
dip
NUTRITION FACTS*
(per serving)
Directions
SERVINGS: 2
Calories: 363
Carbs: 21g
Fiber: 2g
1/2 tsp dried parsley
2 TBSP apple cider vinegar
1. Chop up veggies of choice. Set aside.
Sugar: 4g
1 TBSP lemon juice
2. Combine all dip ingredients into blender
Fat: 28g
1/2 tsp garlic
1/4 tsp onion powder
1/2 tsp Himalayan salt
2 dashes pepper to taste
except dill!
3. Blend till smooth.
4. Stir in or pulse fresh dill or chives. Enjoy!
1/2 cup water (a little more if
Protein: 12g
Potassium: 434mg
Magnesium: 188mg
Sodium: 264mg
Omega 3: 4% DV
needed to blend)
Iron: 32% DV
2 TBSP fresh dill
Zinc: 46% DV
Calcium: 3% DV
Veggies of choice
*nutrition facts are approximate
077
GUACAMOLE
+ cucumber chips
NUTRITION FACTS*
SERVINGS: 1
Calories: 265
Ingredients
1 avocado
juice of 1/2 lime
pinch of pink Himalayan salt
Carbs:21g
Directions
Sugar: 4g
1. Remove the skin and seed from the avocado.
2. Place avocado into bowl.
(to taste)
pinch of black pepper
1 TBSP chopped cilantro
⅛ tsp garlic powder
⅛ tsp onion powder
Fiber: 11g
3. Mash avocado with a fork.
4. Mix in lime juice and the rest of the ingredients except
Fat: 21g
Protein: 4g
Potassium: 1040mg
Magnesium: 69mg
Sodium: 83mg
Omega 3: 15% DV
for the cucumber chips.
5. Slice cucumber chips and enjoy!
Vitamin A: 22% DV
Vitamin C: 33% DV
Iron: 10% DV
1 cucumber sliced
Zinc: 17% DV
Calcium: 7% DV
078
*nutrition facts are approximate
RAW
Ingredients
1 carrot
coleslaw
NUTRITION FACTS*
(per serving)
Directions
2 cups chopped red
cabbage
Dressing:
1 ear of corn
2 TBSP cashews
1 TBSP apple cider vinegar
SERVINGS: 2
Calories: 173
Carbs: 22g
Fiber: 4g
1. Peel and julienne 1 whole carrot.
2. Chop 2 cups red cabbage.
3. Add to mixing bowl.
Sugar: 8g
Fat: 8g
Protein: 6g
Potassium: 462mg
4. Strip 1 ear of corn into blender.
Magnesium: 73mg
5. Add the rest of dressing ingredients.
Sodium: 150mg
1 tsp mustard
6. Blend until smooth and pour dressing over carrot
1/4 cup water
and cabbage mixture and stir well. Serves 2.
Omega 3: 4% DV
Vitamin A: 237% DV
Vitamin C: 50% DV
2 pinches of salt (to taste)
Iron: 9% DV
pinch of pepper
Zinc: 16% DV
Calcium: 6% DV
*nutrition facts are approximate
079
REFRESHING
side salad
NUTRITION FACTS*
Ingredients
Salad:
1/2 cup chopped
cucumbers
1/2 cup chopped celery
1 carrot peeled and chopped
1 small tomato chopped
1 TBSP chopped red onion
Dressing:
2 TBSP balsamic vinegar
Pinch of:
garlic powder
Himalayan salt
fresh parsley
fresh dill
chipotle spice
SERVINGS: 1
Calories: 101
Carbs: 21g
Directions
Fiber: 5g
Sugar: 13g
1. Combine all salad ingredients into a serving bowl.
2. Mix balsamic vinegar in a separate smaller bowl or dish
and stir in spices.
3. Pour dressing onto salad, mix well, serve and enjoy!
Fat: 1g
Protein: 3g
Potassium: 92mg
Magnesium: 41mg
Sodium: 105mg
Omega 3: 1% DV
Vitamin A: 572% DV
Vitamin C: 34% DV
Iron: 6% DV
Zinc: 8% DV
Calcium: 8% DV
080
*nutrition facts are approximate
SIMPLE
Ingredients
shake
NUTRITION FACTS*
SERVINGS: 1
Calories: 284
1 frozen banana
3 frozen strawberries
Directions
Carbs: 33g
Fiber:5g
Sugar: 16g
1 scoop raw vanilla protein
1. Place all ingredients into blender.
powder
2. Blend on high until smooth and enjoy!
1 TBSP hemp seeds
Fat: 8g
Protein: 27g
Potassium: 653mg
Magnesium: 166mg
Sodium: 182mg
1/2 tsp vanilla extract
Omega 3: 88% DV
1 ½ cup water
Vitamin A: 8% DV
Vitamin C: 28% DV
Iron: 33% DV
Zinc: 81% DV
Calcium: 12% DV
*nutrition facts are approximate
081
BANANA
bites
NUTRITION FACTS*
SERVINGS: 1
Calories: 200
Ingredients
Carbs: 30g
Directions
Sugar: 15g
1 banana sliced
1 TBSP almond butter
Fiber: 5g
1. Slice thick banana slices.
2. Add thin layer of almond butter to each banana slice.
ground cinnamon
3. Add tops to bottoms to make sandwich like bites.
4. Sprinkle cinnamon on top and enjoy!
Fat: 9g
Protein: 5g
Potassium: 542mg
Magnesium: 75mg
Sodium: 2mg
Omega 3: 3% DV
Vitamin A: 3% DV
Vitamin C: 14% DV
Iron: 5% DV
Zinc: 9% DV
Calcium: 7% DV
082
*nutrition facts are approximate
CASHEW CHEESE
Ingredients
Cheese:
dip + veggies
Directions
1/2 peeled zucchini
2 TBSP nutritional yeast
Juice of 1/2 a lemon
1/4 tsp salt
1 tsp apple cider vinegar
1/4 tsp garlic powder
Veggies of choice
SERVINGS: 2
Calories: 213
Carbs: 15g
1/2 cup cashews soaked
(overnight)
NUTRITION FACTS*
(per serving)
1. Soak cashews in water overnight and then drain.
2. Add all ingredients to a high-speed food
Fiber: 3g
Sugar: 3g
Fat: 14g
processor.
Protein: 10g
3. Process until well-combined cheese spread texture
Potassium: 428mg
forms. You may need to stop in between pulses to
Magnesium: 108mg
push down the ingredients from the sides of the food
processor.
Sodium: 148mg
Omega 3: 6% DV
Vitamin A: 7% DV
4. Add to small container or bowl and serve with veg-
Vitamin C: 20% DV
gies of choice! Makes 2 servings.
Iron: 20% DV
Zinc: 38% DV
Calcium: 3% DV
*nutrition facts are approximate
083
This creation of this book has meant the world to me. I poured my time,
dedication and passion into it. Thank you so much for supporting our movement and I hope you LOVE the recipes as much as we do. I appreciate every single one of you. Stay healthy, stay vibrant and shine bright!
Follow Me !
@thekateflowers
@thekateflowers
Kate Flowers
@thekateflowers
@thekateflowers
And don’t forget to join the Freedom Food
group on facebook for daily support!
Check out my other recipe books here:
KATEFLOWERS.COM
hello@kateflowers.com
084
k
n
a
Thyou
085
index
INTRODUCTION - PG. 3
WHITE CHOCOLATE SMOOTHIE - PG. 52
GETTING STARTED - PG. 7
KATE’S FAVORITE SALAD - PG. 53
GOALS - PG. 9
GARLIC MAC & CHEESE - PG. 54
RECOMMENDATIONS -PG. 13
GREEN COCO SMOOTHIE - PG. 55
WATER - PG. 14
MOCK POTATO SALAD - PG. 56
CAFFEINE - PG. 15
COLLARD VEGGIE WRAPS - PG. 57
MOVEMENT - PG. 17
LIGHT DINNERS - PG. 58
MEDITATION - PG. 18
BASIL MARINARA - PG. 59
JUICE - PG. 19
ROMAINE TACOS - PG. 60
SUPPLEMENTS - PG. 20
TERIYAKI STIR FRY - PG. 61
WHAT TO EXPECT - PG. 22
RAINBOW SALAD - PG. 62
PREPARATION - PG. 24
TOMATO SOUP - PG. 63
14-DAY MEAL PLAN - PG. 26
BBQ SANDWICH - PG. 64
BREAKFAST BOWLS - PG. 32
KALE GODDESS SALAD - PG. 65
BLUEBERRY COBBLER BOWL - PG. 33
CORN CHOWDER - PG. 66
APPLE PIE BOWL - PG. 34
PORTOBELLO STEAKS - PG. 67
CREAMY CHIA PUDDING - PG. 35
CAESAR SALAD - PG. 68
FRUIT AND NUT BOWL - PG. 36
RAW LASAGNA - PG. 69
CHOCOLATE COCONUT PUDDING - PG. 37
FETTUCINI ALFREDO - PG. 70
STRAWBERRY SHORTCAKE BOWL - PG. 38
SNACKS & SIDES - PG. 71
TROPICAL OMEGA OATS - PG. 39
HOT CHOCOLATE PROTEIN SHAKE - PG. 72
CARROT CAKE NICE CREAM - PG. 40
SPINACH AVOCADO DIP - PG. 73
GREEN OASIS BOWL - PG. 41
BASIL BITES - PG. 74
PROTEIN BOOST BOWL - PG. 42
SUN-DRIED TOMATO HUMMUS - PG. 75
CINNAMON TART BOWL - PG. 43
PINK PASSION SHAKE - PG. 76
BERRY OMEGA SMOOTHIE - PG. 44
VEGGIES & RANCH DIP - PG. 77
LUNCHES TO GO - PG. 45
GUACAMOLE & CUCUMBER CHIPS - PG. 78
MOCK TUNA SALAD - PG. 46
RAW COLESLAW - PG. 79
GREEN DREAM SMOOTHIE - PG. 47
REFRESHING SIDE SALAD - PG. 80
BROCCOLI SLAW SALAD - PG. 48
SIMPLE SHAKE - PG. 81
DEVILED ZUCCHINI BOATS - PG. 49
BANANA BITES - PG. 82
CHILLED AVOCADO SOUP - PG. 50
CASHEW CHEESE DIP & VEGGIES - PG. 83
LENTIL CURRY SALAD - PG. 51
086