You are heading into the first 6 weeks of Summer Survivor. We will help you adjust to
the Kaia nutritional plan by adding more greens and whole foods. We’ve included
green smoothies, green drinks, and salads for you to try. If you find a recipe you
really like, you are welcome to substitute it for another and add what you need to
be healthy and happy. If you are always hungry, you can add another green
smoothie, green juice or some whole low sugar fruits and veggies to your meal plan
or snack. These are just suggestions and recipes…find what you like and stick to it!
Smoothies & Juices…
Almond Delight
Ingredients: 2 c. almond milk, 1 banana, 1 head of romaine, ½ cup raw coconut, &
6 almonds or 1 tbsp. almond butter.
Directions: Blend all ingredients until smooth.
Awesome Almond “Milk” Shake
Ingredients: 2/3 cup Almond Milk, 1 small banana, 2 tbsp. almond butter, 1tbsp.
Running Food or Chia Seed/flax seed, 5 ice cubes.
Directions: Blend all ingredients until smooth.
Banana-Berry Shake
Ingredients: 1 banana, 1 box of fresh strawberries, 1tbsp. ground flax or Chia Seed
(running food) & 1 cup of almond milk.
Directions: Blend all ingredients together.
Berry Blast
Ingredients: 1 handful of blueberries, raspberries & strawberries, 1 or 2 dates, 2
handfuls of greens & 1 c. almond milk.
Directions: Blend all ingredients until smooth.
Blue Sky Smoothie
Ingredients: 1 cup blueberries (frozen or fresh), a few black berries, big hand full of
spinach, 1 tbsp. of almond butter, ½ squeezed lemon & 1 cup water.
Directions: Blend until smooth. Add ice if using fresh berries.
Bloody Mary “Kaia Style”
Ingredients: 2 c. water, 1 cucumber, 1 handful of parsley, 1 handful of chad & kale,
3 tomatoes, sm. handful of sprouts, ½ of squeezed lemon, Worchester sauce,
cayenne (optional).
Directions: Blend all ingredients until smooth.
Chocolate Mint Smoothie
Ingredients: 1 c. almond milk, 2 tbsp. carob powder or raw coco powder, 2 c.
spinach, 1 banana, 10- 12 mint leaves & a cup of ice.
Directions: Blend all ingredients until smooth.
Cool Mint Smoothie
Ingredients: 1 c. water, 1 cup frozen blueberries (cost co), 2 c. strawberries, 1
handful of fresh mint leaves, 3 stalks celery & 1 banana.
Directions: Blend all ingredients until smooth.
Crazy for Coconut
Ingredients: 2 c. coconut water or milk, 1 banana, 1 head of romaine, ½ cup raw
coconut & 1 c. frozen blue berries.
Directions: Blend all ingredients until smooth.
Dawn Patrol
Ingredients: 1 c. coconut water/milk or almond milk, 1 c. kale, 1 c. fresh or frozen
berries, 1 tablespoon maca powder, 1 tablespoon spirulina power or greens, 1
scoop of plant-based protein, 1 scoop of psyllium husk, stevia to taste
Directions: Blend all ingredients until smooth.
Good Morning Sunshine
Ingredients: 8oz. of water, ½ c. almond milk, 2 tsp almond butter, 1 scoop of plant
based protein, 1 tbs psyllium husk, 1 tablespoon raw cacao powder (optional), ½
banana, pinch of stevia (optional)
Directions: Blend all ingredients until smooth.
Hearty Raw Green Delight Smoothie
Ingredients: 1 banana, ¼ cup rolled oats, 1 carrot, 1 cup ice, 2 cups almond milk, 1
bunch greens (kale, spinach, red dandelion or collard greens), optional 1 truvia or
stevia
Directions: Add to your blender, blend on high for 1 minute and enjoy
I Love my Greens
Ingredients: 1 cup arugula, 1 apple (organic), sm. handful of blueberries, ½
cucumber, 1 cup water, 1 cups kale, 1 small hand full of collard green, 1 piece
ginger & ½ lemon.
Directions: Blend until smooth. Add ice if desired.
I’m Banana’s for you
Ingredients: 1 c. almond milk, 1 banana, 3 stalks celery, 1 handful of greens, 4
walnuts & one scoop of plant based protein.
Directions: Blend all ingredients until smooth.
Kaia Kocktail
Ingredients: ½ lemon mixed with 8oz to 10oz of filtered water.
With a twist: pinch of cayenne, pinch of stevia or truvia. Drink as many as you desire.
Kiwifruit Tango
Ingredients: 2 c. kale, 1c. coconut water, 1 c. water, 1 avacado, 2 kiwi, 1 banana, 1
c. mango, 1 c. pineapple. Directions: Blend kale, coconut water, and water until
creamy. Add other ingredients and blend until well mixed.
Kombat Kravings
Ingredients: 8 oz. of water, 1 c. almond milk, 3 c. spinach, 1 c. fresh or frozen berries,
1 tablespoon of Udo’s oil or flax oil, 1 tablespoon maca powder, 1 tablespoon
spirulina power or greens, 1 scoop of plant-based protein, 1 scoop of psyllium husk,
stevia to taste
Directions: Blend all ingredients until smooth.
Lean and Green Drink
Ingredients: 1 c. spinach, 1 grapefruit (organic), 1 cucumber, 1/2 c. water, 1 1/2 c.
kale, 1 small handful of collard greens, 1 stalk of celery & ½ lemon.
Directions: Blend in the spinach, grapefruit, cucumber and water. Add in the
veggies and continue blending until smooth. Add ice if desired.
Mango Tango
Ingredients: 2 c. water, 1 banana, 1 mango, 1 handful of greens, 2 stalks celery.
Directions: Blend all ingredients until smooth.
Mean Green Smoothie
Ingredients: 1 c. blueberries, 1 apple (organic) 1/2 c. water, 1 ½ c. kale, 1
cucumber, 1 c. of spinach, ½ lemon.
Directions: Blend in the blueberries, apple, and water. Add in the veggies and
continue blending until smooth.
Orange Julius
Ingredients: 1 c. almond milk, 1 peeled orange, 2 c. kale or spinach, 1 banana & a
cup of ice.
Directions: Blend all ingredients until smooth
Peachy Kale Dream
Ingredients: 2 c. kale, 1 c. orange juice, 1 c. water, 1 peach, 2 apples, 1 mango.
Directions: Blend spinach, orange juice and water until creamy. Add all other
ingredients.
Protein Power Smoothie
Ingredients: 1 c. berries, 1 scoop of plant protein, 1 tsp. maca, 1 scoop of green, 2
c. kale or spinach, 1 c. almond milk & a cup of water. Stevia to taste.
Directions: Blend all green ingredients with water until smooth, add fruits, and blend
until liquid.
Purple Passion
Ingredients: 2 c. water, 1 cucumber, 1 handful of parsley & 2 c. blueberries.
Directions: Blend all ingredients until smooth.
Pure Green Energy
Ingredients: 1 cucumber, 1 handful of dandelion, 2 c. kale or spinach, 1 handful of
parsley, 1 grapefruit, 1 apple & a cup of water.
Directions: Blend all green ingredients with water until smooth, add fruits, and blend
until liquid.
Spring Slash Smoothie
Ingredients: 1 c. almond milk, 1 c. frozen blueberries (cost co), 3 stalks celery, 2 c. of
spinach, 2 walnuts & one scoop of plant based protein.
Directions: Blend all ingredients until smooth. This is a great after workout smoothie
since it provides natural sugars, sodium from the celery and protein from the nuts,
greens & protein powder.
Smooth Move
Ingredients: 1 cup blueberries (frozen), 1 apple (organic), 1 cup water, 1 cup
spinach, 1tbs. of psyllium husk.
Directions: Blend in the blueberries, apple, and water. Add in the veggies & psyllium
husk and continue blending until smooth. Drink quickly;)
Strawberry Fields
Ingredients: 1 c. almond milk, 1 banana, 1 c. frozen organic strawberries, 1 handful
of greens.
Directions: Blend all ingredients until smooth.
Tropicolada Fiesta
Ingredients: 2 c. spinach, 1 c. coconut water, 1 c. water, 1 banana, 1 c. pineapple,
½ c. mango, 1 tbsp. lime. Directions: Blend spinach, coconut water and water until
creamy. Add all other ingredients.
Vitamin C Community Drink
Ingredients: 2 c. spinach, ¾ c. orange juice, ¾ c. water, 1 banana, ¼ c. carrots, 2 c.
strawberries, ½ c. blueberries. Directions: Blend spinach, orange juice and water
until creamy. Add all other ingredients.
Winter Workout Drink
Ingredients: 1 c. almond milk, 1 c. frozen blueberries, 3 stalks celery, 1 banana, 6
walnuts & one scoop of plant based protein.
Directions: Blend all ingredients until smooth. This is a great after workout smoothie
since it provides natural sugars, sodium from the celery and protein from the nuts,
greens & protein powder.
BREAKFAST RECIPES:
Fresh Fruit & Fiber Cereal
Put 1cup high fiber cereal (no sugar), add ½ cup blueberries, black berries or/&
raspberries, 1 cup of Almond Milk.
Add Truvia or stevia for taste.
Fresh Fruit & Quinoa Cereal
Put 1cup quinoa and 2 cups water into a pot and bring to a boil. Stir, reduce heat,
and cover. Simmer on low heat for about 20 min. or until all the water is absorbed. .
In a bowl add ½ cup blueberries, black berries or/& raspberries, 1 c. of almond milk
and top with the hot quinoa. Add truvia or stevia to taste.
Huevos Rancheros
Ingredients: tempeh or 1 scrambled egg, serve over a bed of warmed pinto beans,
topped with salsa & 2 sm. slices of avocado.
Balance Plan: serve with 1 slice sprouted wheat or gluten free bread/tortilla
I’m Nuts for Quinoa Breakfast
Ingredients: 1 cup red quinoa, 2 cups water, 1 orange, ½ tsp. pumpkin pie spice, 1/3
cup dates, 1/3 cup blueberries, 1/3 cup nuts (almonds & walnuts)
Directions: Rinse quinoa, place in pan with water & bring to a boil. Add juice of
orange, a bit of orange peel & pumpkin pie spice. Cover & simmer for about 20min,
stir occasionally. When quinoa has almost absorbed all the water, add dates, cook
until quinoa is soft. Remove from heat add chopped nuts.  (save leftovers for a
later snack).
Kaia Parfait:
Plain Yogurt (try coconut yogurt!) with ½ high fiber cereal, ½ cup of berries & a sprinkle
of Stevia.
Kaia Omelet, Tofu Scram or Black Bean Scram
Kaia Omelet: ¼ Avocado, spinach, broccoli, tomatoes, celery, basil, cilantro, garlic; stirfry and add salso (1 egg optional)
Tofu Scram: organic firm tofu or black beans, unlimited greens, any non-starchy
veggies and salsa.
Protein Breakfast Burrito
Ingredients: 2 cloves of garlic (diced), ½ onion, ¼ block of tofu (cubed), ½ cup
black beans, 1 tomato,1 stalk collard green (chopped), ½ tbs olive oil, tamari or
braggs, red chili flakes, cumin, oregano & basil.
Directions: Heat sauté pan over med –low heat add olive oil & garlic. When garlic
softens add tofu, beans & 1tsp tamari, stir. Add oregano, cumin & chili flake to taste.
Add chopped collard greens & stir the contents until green wilt. Put in tortilla top
with cilantro & salsa.
Balance Plan: serve with 1 high fiber, whole-wheat or gluten free tortilla
Strength Plan: serve with 1 high fiber, whole-wheat or gluten free tortilla
Kaia Plan: serve with romaine lettuce leaf
Very Berry Cereal
Ingredients: 1 cup frozen blueberries, a few black berries, raspberries, 2 tbs. of
running food (or milled chia seed) & 2 Tlbs hemp seeds (optional)
Directions: Add milk to berries & chia seeds.
Zesty Breakfast Burrito
Ingredients: 1 small sprouted wheat tortilla, gluten free tortilla or romaine leaf wrap,
tempeh or egg, veggies, a handful of spinach, basil, fresh jalapeno & Salsa to taste.
Directions: Stir-fry tempeh or scramble egg with 2 tbsp. of almond milk, add spinach,
veggies & salsa. Wrap in tortilla or in a Kale leaf wrap.
Balance Plan: 1 sprouted whole grain tortilla
Strength Plan: 1 sprouted whole grain tortilla
Kaia Plan: romaine/kale lettuce wrap
SALAD RECIPES:
Arugula, Strawberry, & Sugar Snap Pea Salad
Ingredients: 6-8 cups arugula, 1 c. strawberries, 1 ½ c. snap peas. Dressing: 1tbsp oil
olive, 1 tbsp balsamic vinegar, 1 tbsp fresh lemon, ½ tbsp. water, salt & pepper to
taste, a handful of thinly sliced fresh basil, & mint leaves.
Directions: Dressing: whisk all of the ingredients in a sm. bowl. Add arugula,
strawberries, snap peas. Add dressing top with fresh basil & mint. Serves 4
Becca’s Broccoli Salad
Ingredients: 1 head broccoli florets, cut into bit size, ½ cup raisins, ¼ cup red onion,
fake bacon, 3 tbsp. white wine vinegar, 1 tbsp. brown rice syrup, ½ cup vegan
mayonnaise (low-fat vegenaise is what I use), ¼ cup sunflower seeds.
Directions: Crumble vegan bacon. In a large bowl, combine broccoli, onions &
raisins. In a medium bowl combine vegan mayo, vinegar & agave. Mix well & pour
over the broccoli mixture, toss until well coated. Refrigerate 2 hours.
Cucumber Pesto Salad
Ingredients: ½ clove garlic, chopped, ½ cucumber, grated, 4 cups mixed greens, 3
tbsp Nutritional Yeast, 2 Tbsp pine nuts, ½ lemon, juiced
Directions: Chop, mix and serve. A GREAT immune booster.
Egg Salad or Eggless Salad
Ingredients: 12 ounces extra-firm tofu or 6 egg whites, 1 tbsp. soy sauce or braggs, 1
whole celery stalks, minced, 1 ¼ tbsp. nutritional yeast (optional), 1 ½ tbsp. Dijon
mustard, 2 minced dill pickles, ½ tsp. turmeric (optional), ¼ tsp. curry powder, ¼ tsp.
garlic powder, ¼ tsp. onion powder, 2 tbsp. vegan mayo (fat-free), sea salt &
pepper to taste. Directions: Boil eggs, peal & remove yoke, or crumble tofu into a
large mixing bowl. Add remaining ingredients & stir until well combined. If egg 5
serving, if tofu 2 serving
Balance Plan: 2 slices sprouted wheat bread
Strength Plan: 1 slice sprouted wheat bread
Kaia Plan: romaine lettuce wrap
Easy Cucumber Salad
Ingredients: 1 cucumber, thinly sliced, ½ cup fresh dill, 1 tbsp. olive oil, 1tbsp. fresh
lemon juice, sea salt & pepper to taste.
Directions: place all ingredients in a bowl; toss.
Fennel Salad
Ingredients: 2 bulbs fennel chopped, slivered almonds or pecans, green onions,
fresh cranberries, lemon, sea salt & pepper
Directions: place all ingredients in a bowl; toss.
Kaia Killer Salad
Ingredients: 4 c. mixed greens, ¼ c. shredded coconut, ½ cucumber shredded, red
bell pepper diced, ¼ onion, 1 cup chickpeas, basil, 1 tomato, celery diced, ½ c.
broccoli chopped, 1 carrot shredded, ¼ cup nutritional yeast, ½ mango. Dressing:
1 tbsp flax oil or olive oil, lemon, pepper & sea salt to taste.
Directions: Chop, mix and serve. Fiber…Fiber…Fiber!
Kalamata Moroccan Salad
Ingredients: 1 head of romaine (chopped), ¼ tsp. cayenne, 1 tsp. paprika, ½ tsp.
chopped garlic, 1 ½tlbs olive oil, 1tbls lemon juice, 1tbls balsamic vinegar, sea salt &
pepper to taste, 2 large oranges (segmented), ½ cup parsley (chopped), 18
kalamata olives (chopped)
Directions: Whisk all ingredients together except lettuce, parsley, olives & oranges.
Season dressing to taste. Add remaining ingredients. Serves 4
Lean & Green Salad
Ingredients: 4 c. mixed greens, ½ cucumber, red bell pepper, ¼ onion, 4
mushrooms, basil, 1 tomato, celery diced, ½ cup broccoli chopped, & ½ cup lentils.
Dressing: 1 tbsp. flax oil or Udo’s oil, lemon, pepper & sea salt to taste.
Directions: Chop, mix and serve. Fiber…Fiber…Fiber!
Mango Avocado Salad
Ingredients: 2 ripe mangos, peeled & chopped, 1 avocado, peeled, pitted &
chopped, 1 tbs lime juice, 1 tbs olive oil, 1 tbs cilantro leaves, 1 tbs sesame seeds
Directions: After you have the mangoes and avo chopped, simply mix all
ingredients together & sever over a bed of lettuce. Serves 4
Oriental Chicken-less Salad
Ingredients: Big handful of spinach, shredded carrots, 8 chopped almonds, red
onion, fresh garlic, cubed firm tofu, 1 tsp. sesame seeds, braggs or low sodium soy
sauce & 1tbsp. sesame oil. Pinch of sea salt & pepper.
Directions: Mix all veggies & tofu; add dressing for taste.
Protein Punch Salad
Ingredients: ½ c. corn, ½ c. garden peas, 1 can ckickpeas, 1 c. soy beans, 1 can
kidney beans, 4 carrots (chopped), 1 c. broccoli (chopped), ½ c. green beans
(chopped), 4 celery sticks (chopped), 2 onions (finely chopped), 1/3 cucumber
(chopped), ½ c. fresh spinach (chopped), 4 tbsp. olive oil, 6 tsp. braggs or tamari, 4
cloves garlic (minced), 4 tsp. sesame oil, 2 tsp. balsamic vinegar, seasoning & sea
salt & pepper taste.
Directions: Boil corn, peas, chickpeas, soy beans & kidney beans until tender &
warmed. Steam the carrots & broccoli until tender. Add to a large bowl. Dressing:
add olive oil, soy sauce, garlic, sesame oil, vinegar & spices…mix. Pour over salad.
Servings 4
Balance Plan: serve over 1 c. quinoa
Strength Plan: serve over ½ c. quinoa
Kaia Plan: serve over ¼ c. quinoa
Taco Salad
Ingredients: 1 c. fresh corn, ½ cucumber shredded, ½ c. sugar snap peas, ½ c. thinly
sliced onion, 1 c. of diced tomatoes, 1 c. black beans, sprouts &1 carrot shredded.
Nacho Cheese: 1 ½ cups water, 1 cup nutritional yeast flakes, ½ cup sunflower
seeds, 1 tbsp. apple cider vinegar, 1 tbsp. flax or olive oil, 1 tsp. paprika, ¼ tsp.
cayenne pepper, ¼ tsp. sea salt.
Directions: Chop and mix salad, pour over chopped romaine lettuce. Nacho
Cheese: Mix all ingredients in a bowl. Heat in a pan over low heat. Stir for 3 to 5
minutes until sauce thickens. Pour over salad & add salsa for taste.
SOUP RECIPES:
Asparagus Soup
Ingredients: 1 bunch of asparagus, tips and ends trimmed into ½ inch pieces, 2
tbsp. olive oil, 1 med. onion, 3 cups organic chicken broth, 1 med potato,
peeled and diced, ¼ tsp salt, ¼ tsp dill, black pepper, ½ cup coconut milk (or
cream). Directions: Cook asparagus and onion in olive oil. Add broth, potatoes,
salt, dill and pepper. Boil and simmer 12 minutes. Puree and stir in milk or cream.
Serve with steamed asparagus tips on top.
Black Bean Soup
Ingredients: Make beans (rinse & bring to boil, cover & simmer for 3 hours), add
garlic chopped 1 clove, 1 onion diced, 1 c. fennel chopped, 1 head of Bok Choy.
Directions: Cook beans with onions & garlic, chop & mix in veggies when bean are
close to done and serve. A GREAT fiber source.
Butternut Squash Soup
Ingredients: Butternut squash (peeled and cubed), 1 c. vegetable broth, coconut
milk, sea salt, pepper and cayenne. Directions: Boil peeled & cubed butternut
squash with vegetable broth. When soft & mushy blend squash & broth in a blender
until smooth. Put mixture back on stove top & add coconut milk until creamy. Add
sea salt, pepper, and cayenne pepper to taste.
Creamy Leek and Carrot Soup
Ingredients: 1 leek, 2 tbsp. coconut oil, 4 c. of chopped carrots, 1 c. of cauliflower,
cut into florets, 1-1/2 quarts chicken or vegetable stock, fresh thyme.
Directions: Melt the coconut oil in a large soup pot over medium-high heat. Slice
the leek into rounds, and add it to the pot. Stir and cook for 3-4 minutes or until
lightly browned. Stir in the chopped carrots and cook, stirring, for another 3-4
minutes. Pour in the stock to cover the veggies. Cover and gently simmer for 15
minutes. Let the contents cool a bit and then pour into a blender or food
processor. Puree with the additional tablespoon of coconut oil until smooth and
creamy. Pour back into pot and gently reheat, so you can serve it warm. (Or in
summer months, you can skip this step and put it in the fridge to cool instead).
Cucumber Basil Avocado Gazpacho
Ingredients: 1 ripe avocado, 1 cucumber, 2 small handfuls fresh basil, 1 clove
garlic, 2 scallions, 2 c. water, 1 ¼ tsp sea salt, juice of 1 lime
Directions: Refrigerate all the ingredients until they are quite cold. Place the
chilled ingredients into a blender and purée until smooth, allowing a few specks
of green to remain throughout. Return the soup to the refrigerator and chill
again until it is ready to be served. Garnish with thinly sliced cucumber circles
and basil leaves.
http://www.manifestvegan.com
French Onion Soup
Ingredients: 6 c. veggie broth, 4 c. chopped onion, 1 tbsp. olive oil, 1 tsp. sea salt, 2
tbsp Brags/ soy sauce
Directions: Cook over medium heat for 20 minutes and serve.
Lentil Stew
Ingredients: ½ tsp. garlic powder, ½ tsp. paprika, ½ tsp. sea salt, ¼ tsp. ground
cumin, ¼ tsp. dried oregano, ½ tsp. dried basil, 1 tbsp. EVOO=extra virgin olive oil, 2
chopped cloves of garlic, 2 chopped onions, 2 diced celery stalks, 1 sliced carrot, 1
sweet potato cut into chunks, low sodium soy sauce or braggs, 5 c. vegetable
broth, 3 tomatoes cut into chunks, 1 ½ cups brown lentils.
Directions: Combine all seasoning in a small bowl. Heat the oil in a large soup pot
over med heat; add garlic, onion, celery, carrot & potato. Stir in half the seasoning
mixture and soy sauce. Cook, stirring frequently, for 7 minutes. Add 5 cups of water,
the broth, tomatoes, and lentils. Bring to boil then reduce the heat & simmer
covered for 30 minutes. Add remaining seasoning mixture, and cook for 20 min
longer or until lentils are soft. Serves 6
Protein Bowl
Ingredients: Quinoa, greens and black beans; topped with cilantro, shredded
carrots, cabbage, and ¼ avocados and salsa. (add tofu or tempeh)
Balance Plan: serve over 1 c. quinoa + 1 serving of tofu
Strength Plan: serve over ½ c. quinoa + ½ serving of tofu
Kaia Plan: serve over ¼ c. quinoa + ¼ serving of tofu
Miso Soup
Ingredients: 2 cups of filtered water, 1 med scallion, finely chopped, 2 tbsp. brown
rice miso paste & 1 cup of organic firm tofu, diced.
Directions: In a pot, heat water over medium heat; add above ingredients & stir.
You can also buy miso packets at your local health food store or Raleys.
New Gazpacho
Ingredients: 6 ripe tomatoes (chopped), 1 onion (chopped), 1 cucumber
(chopped), 1-2 tbsp. fresh parsley, 2 tbsp. fresh chives, 1 clove garlic (minced), ¼
cup red wine vinegar, 3 tbsp. olive oil, 1 fresh squeezed lemon, sea salt & pepper to
taste, 6 or more drops of Tabasco sauce to taste & 4 c. of tomato juice.
Directions: Chop, mix and serve. A GREAT immune booster.
Siesta Taco Soup
Ingredients: Can Fire Roasted Diced Tomatoes (28oz), 2 c. veggie broth, 1 Can Black
Beans (drained and rinsed), 1 Can Kidney Beans (drained and rinsed),1 Can Lentils
(drained and rinsed),1 Red Onion (very thinly diced), 2 cloves Garlic (minced), 1-2 Fresh
Jalapenos (sliced – the more you add the spicier it will be),1 Yellow Bell Pepper (diced
into large pieces), 2 tsp. Chili Powder,1 tsp. onion powder, 2 tsp. Braggs soy sauce, 2 1/2
tsp. cumin, 1 tbsp. Hot Sauce (add more if you want take up the spice a notch),1/4 tsp.
paprika,1 tsp. oregano,1/4 Cup Diaya Vegan Cheddar per bowl of soup (shredded),
Sliced Black Olives and Diced Fresh Cilantro to garnish the top of each bowl.
Directions: Toss all ingredients except daiya, olives, cilantro, salt and pepper into your
faithful little slow cooker and mix. Fire up your slow cooker to high and cook for 2 hours.
Then taste test it and add any salt and/or pepper – maybe some Hot Sauce – till you
like the flavor. Then cover it up and cook for another hour.
Spring Pea Soup
Ingredients: 10 oz. fresh or frozen raw peas, 1 medium avocado, halved and pitted,
flesh scooped out, 1 c. water,1 c. almond milk (unsweetened), 2 tbsp. lime juice,
pinch of sea salt, 1/2 tsp. chili powder (optional)
Directions: In a blender or food processor, puree all
ingredients until smooth. To serve, drizzle with olive oil and
freshly ground black pepper.
Savory Split Pea Soup
Ingredients: 1 tbsp. olive oil, 2 cloves garlic (diced), 1 onion (diced), 3 stalks celery
(diced), 1 tsp. dried parsley, pinch rosemary, 1 tbsp. vegan bouillon mix, 2 cups dry
green split peas, 1 bay leaf, sea salt & pepper to taste.
Directions: In a large pot, add olive oil & fry the vegetables on med-high heat until
softened. Stir in the parsley & rosemary. Add water till ½” from the top. Set the heat
to high, dissolve bouillon & add split peas, bay leaf, salt & pepper. Bring to boil, turn
heat to medium, cover, stirring occasionally. Cook 1 hour, stir well and serve. Serves
6
Balance Plan: 1 slice sprouted wheat bread
Strength Plan: 1 slice sprouted wheat bread
Very Veggie Soup
Ingredients: 1 c. of cooked beans, all colors of bell pepper, 1 tomato, 1 onion, 1
garlic, 3 carrots, 2 c. bok choy, 2 c. spinach, 3 stacks celery diced, parsley, zucchini
& mushrooms & basil. 4 cups of vegetable broth & 1 tbsp. Bragg’s or low salt soy
sauce.
Directions: Add beans, veggies & seasoning to veggie broth and cook till veggies
are lightly cooked.
ENTRÉE RECIPES:
Bok Choy Tempeh Tacos
Ingredients: Tempeh seasoning: ½ c. vegetable broth, ¼ c. Bragg Liquid Aminos (or
soy sauce or tamari), 2 cloves garlic (minced), 1 Tablespoon balsamic vinegar, 1 tsp
liquid smoke, 1 tsp. sriracha sauce (hot sauce), 2 tsp. dried basil, 1 tsp. cumin, ½ tsp.
paprika, 1 8oz package of tempeh (broken into small chunks) or lean protein. For
the rest of the taco: 3 small bunches of baby bok choy (about 2 cups), ½ red bell
pepper, thinly sliced 1 carrot, grated 1-2 sesame seeds, 8 corn tortillas or gluten free
tortillas or romaine lettuce.
Directions: Marinate Tempeh: combine all the liquid ingredients & spices in a sm.
bowl, and then add tempeh. Refrigerate & let marinate for 1 hour. Heat a large
shallow saucepan over med heat for 1 min. Add tempeh along with the marinade
& pepper, sauté for about 10 min until most liquid is gone (add veggie broth if it
starts sticking). Lower heat and add bok choy & carrots. Continue to sauté until bok
choy just starts to wilt. Remove from heat & mix in the sesame seeds. Load up your
taco shells. Serve with homemade salsa & some avocado. Serves 6
Balance Plan: serve with 1 sprouted wheat/ corn tortilla
Strength Plan: serve with 1 sprouted wheat/ corn tortilla
Kaia Plan: serve with romaine lettuce
Angela’s Black Bean Burgers
Ingredients: 1 can black beans, 3 cloves chopped garlic, ¼ finely chopped onions,
3 tbsp. flax seed/1 tbsp. water (egg replacer), 1 slice sprouted wheat bread
(ground down), 1 tbsp. chili pepper, 1 tbsp. cumin, 1 tsp. garlic pepper
Directions: Mash black bean in a bowl until they form a paste. Mix in garlic & onion.
After thoroughly mixed, add 1 tbsp. flax seed with 3 tbsp. of water (this is an egg
replacement). Slowly stir in spices. Add ground sprouted wheat to bind. Form 3
patties and place on aluminum foil into oven set at 350. Bake 10 min each side.
Balance Plan: serve with 1 gluten-free bun
Strength Plan: serve with 1 gluten-free bun
Kaia Plan: serve with romaine lettuce
Baba Ganoosh
Ingredients: 1large eggplant, ¼ cup tahini, 2 gloves garlic, minced, ¼ cup fresh
lemon juice, 1pinch ground cumin (optional), salt to taste, 1 tbs chopped parsley, ¼
cup Kalamata olives. Directions: Wrap eggplant in foil & bake at 350 degrees until
soft. Blend eggplant & remaining ingredients in food processor until smooth.
Black Bean Lettuce Wraps
Ingredients: 1cup black beans, cube ½ avocado, slice 2 tomatoes & 1 cucumber &
grate 1 large carrot, ¼ cup cilantro, ½ lime & mix together. Directions: Place
veggies & beans on a Romaine leaf of lettuce. Add salsa & jalapenos for taste.
Coconut Portabella Stir-Fry
Ingredients: 1 tbsp. extra virgin olive oil, 2 tbs. water, 1 large carrot(chopped), ½
yellow bell pepper (thinly sliced), ½ red bell pepper (thinly sliced), 1 zucchini(thinly
sliced), 5oz. portabella mushrooms (thickly sliced), 1/2 cup shredded coconut, 1 red
onion (thickly sliced),1 tbs. soy sauce, sea salt & pepper to taste, 1 tsp. toasted
sesame seeds (optional)
Directions: Heat oil & add water for 1 minute. Add veggies & sauté over high heat
until softened (7-10min), stir frequently. Turn down heat & add coconut, soy sauce &
Tabasco sauce; stir well & season to taste. Transfer to serving dish, sprinkle sesame
seeds & serve over quinoa or wild rice.
Balance Plan: serve over 1 c. quinoa or wild rice
Strength Plan: serve over ½ c. quinoa or wild rice
Kaia Plan: serve over ¼ c. quinoa or wild rice
Cucumber Avocado Rolls
Ingredients: 1 ripe avocado, 1 fresh lemon, 1 cucumber, 2tbsp. chopped mint, 2
tbsp. fresh dill, 1 c. fresh spinach, sea salt & pepper to taste.
Directions: Mix avocado, lemon, mint, dill & salt & pepper. Spread 2 tbs. on tortilla or
romaine lettuce, layer thin slices of cucumber & spinach. Serves 6
Balance Plan: sprouted wheat wrap
Strength Plan: sprouted wheat wrap
Kaia Plan: romaine lettuce wrap
Crush the Craving Veggie Wraps
Ingredients: 1 bunch chives, ½ head cauliflower, ¼ avocado, 1 c. entil beans,
handful of chopped cilantro, 1 diced tomato, pinch of sea salt & lemon juice. Your
favorite tortilla…Romaine lettuce, red leaf or green leaf 
Directions: Take the avocado, chives, cilantro and cauliflower and chop like mad.
Add the lentils, tomato and seasoning. Scoop mixture into lettuce leaves. Wrap it up
and chow down! Serves 2 – 3
Balance Plan: sprouted wheat wrap
Strength Plan: sprouted wheat wrap
Kaia Plan: romaine lettuce wrap
Garden Burger:
Garden Burger without the bun. Add romaine lettuce, tomatoes, onions & sprouts. Serve
with side salad. (Watch out! ketchup is full of sugar & high fructose corn syrup. Raley’s
has Agava Ketup)
Green Beans & Coconut
Ingredients: 1 pound of green beans cut, 1 tbsp. of coconut milk, 1 tbsp. of dried
coconut, 1-2 red chilies chopped, 2 cloves of garlic chopped, ½ tsp. cumin, ½ tsp.
fresh ginger chopped, 1 tsp. your favorite herb, 3 tbs. olive oil, salt, pepper &
cayenne to taste.
Directions: Sauté in 2 tbsp. olive oil, beans, garlic, chilies, cumin, & ginger. Add
coconut milk & flakes; cook a few more minutes. Finally, add herbs, salt, pepper &
cayenne.
Balance Plan: serve over 1 c. quinoa or wild rice
Strength Plan: serve over ½ c. quinoa or wild rice
Kaia Plan: serve over ¼ c. quinoa or wild rice
Grilled Squash & Protein with Arugula
Ingredients: 2 med squash, 4 tbsp. olive oil, 3 roasted red bell peppers, 1 cup black
beans, ½ cup wild rice, 3 tbsp. balsamic vinegar, 1tsp Dijon mustard, ¼ tsp. sea salt,
¼ tsp. pepper, ¼ cup finely diced shallots, 5 oz. arugula, 2 tbsp. chopped parsley.
Directions: Spray pan & grill lean protein (your choice), red bell peppers & squash,
season with salt & pepper to taste. Whisk remaining olive oil, vinegar, mustard, salt &
pepper. Pour over squash, protein & peppers. Add shallots & toss. Add arugula &
toss. Garnish with parsley. Serves 8
Kaia Club Sandwich
Ingredients: Fake bacon, fake turkey slices, ¼ avocado, romaine lettuce, tomato,
sprouts, & Vegenaise (fake mayo).
Directions: Add all sandwich toppings & enjoy. You can find fake bacon & turkey
at Trader Joes, Raleys and most grocery stores in the health food section.
Balance Plan: 2 slices sprouted whole-wheat bread
Strength Plan: 1 slice sprouted whole-wheat bread
Kaia Plan: romaine lettuce
Kaia Pizzadilla
Ingredients: 2 gluten free tortillas, 6 mushrooms, 6-8 black olives, large handful of
spinach, ½ cup non-dairy cheese (I use Diaya), ½ pizza or marinara sauce & salt &
pepper to taste
Directions: Warm in pan and serve.
Kaia Plan: Use large Kale leaves or 1 gluten free tortilla
Kaia Quesadilla
Ingredients: 2 gluten free tortillas, 1 chopped tomato, ¼ c quinoa & beans, large
handful of spinach, ½ cup non-dairy cheese (I use Diaya), and any other veggies
that sound good. ¼ sliced avo on top
Directions: Warm in pan and serve.
Kaia Plan: Use large Kale leaves or 1 gluten free tortilla
Kale or Romaine Quinoa Wrap
Put 1cup quinoa and 2 cups water into a pot and bring to a boil. Stir, reduce heat,
and cover. Simmer on low heat for about 20 min. or until all the water is absorbed.
Meanwhile, cube ½ avocado, slice 2 tomatoes & 1 cucumber & grate 1 large
carrot & mix together. Place veggies & a scoop of quinoa on a leaf of kale or large
Romaine lettuce. Drizzle apple cider vinegar, flax oil, sea salt & pepper for taste.
Quinoa with Kale, Raisins & Chickpeas
Ingredients: 2/3 c. dry quinoa, rinsed well, 1 1/3 c. vegetable broth or vegetable
bouillon and water to equal 1 1/3 c., 4 c. packed kale, torn into bite-sized pieces, 1
tsp. coconut oil, 1 clove garlic, minced, 1/4 tsp chilli flakes, one 19 oz. can
chickpeas, drained and rinsed well, zest of 1 lemon, 1/4 c. raisins, 1/4 tsp good
quality sea salt, 1/2 c. halved cherry tomatoes, nutritional yeast and chopped
walnuts for serving (optional). Directions: Place the quinoa and broth in a large pot,
bring to a boil then cover and reduce to a simmer until almost all the liquid has
been absorbed. In the last couple minutes add the kale on top and give a quick
stir. Cover and let cook for 2 more minutes. Set aside. While waiting for the quinoa
to cook heat a large pan over medium heat. Add the coconut oil and once hot
add the garlic and chilli flakes. Sauté until starting to brown and are fragrant (a
couple minutes. Add the chickpeas and lemon zest and cook until warm, about 2
min. Add the quinoa, kale, raisins and salt and stir to mix well. Add the cherry
tomatoes last stir over the heat for 1 minute. Serve with some nutritional yeast and
chopped walnuts sprinkled on top. Serves 4
Quinoa Salad with Roasted Vegetables
Quinoa is a complete protein and cooks really quickly. This recipe can be made
with whatever vegetables are on hand or in season. Have fun experimenting!
Ingredients: 1 cup quinoa (prepare), 2 sm. zucchinis, chopped, 1 med carrot,
chopped, 1 sm. red onion, chopped, 1tbs EVOO, sea salt & pepper to taste, 2sm
yellow squash, chopped, 1 fresh lemon, juiced
Directions: Roast chopped veggies in the oven at 300F until tender. Prepare quinoa.
Toss everything together in a large serving dish. Serve 2-3
Quinoa and Greens
Put 1cup quinoa and 2 cups water into a pot and bring to a boil. Stir, reduce heat,
and cover. Simmer on low heat for about 20 min. or until all the water is absorbed.
Meanwhile, chop up some tender greens, like spinach, kale, arugula or mixed baby
greens. Use a big handful of greens per plate. Spread the chopped greens on the
plate and top with the hot quinoa.
Quinoa & Grilled Veggies
Ingredients: One serving of quinoa, zucchini, tomatoes, sundried tomatoes,
mushrooms, yellow bell pepper, garlic, fresh parsley, fresh basil, ¼ cup pine nuts,
braggs, lemon, pinch of sea salt & pepper.
Directions: Put 1cup quinoa and 2 cups water into a pot and bring to a boil. Stir,
reduce heat, and cover. Simmer on low heat for about 20 min. or until all the water
is absorbed. Use one cup of warm quinoa. Dice all veggies, soak sundried
tomatoes, chop like mad the garlic, parsley & basil. Add braggs, lemon juice &
herbs for taste.
Ratatouille
Ingredients: 5 tomatoes dices, 1 zucchini sliced, 1 eggplant sliced, 1 green bell
pepper diced, 1 onion chopped, 2 cloves of garlic chopped, 3 tbls of virgin olive oil,
sea salt & pepper to taste, 1 cup of water.
Directions: Sauté in olive oil, garlic & onions. Add eggplant, zucchini & bell pepper
for 8minutes. Add tomatoes, basil, water, salt & pepper cook just a few more
minutes until veggies are cooked but not too soft.
Sautéed Vegetables
Ingredients: Group 1: Cauliflower, Celery, carrots, broccoli, cabbage, eggplant,
winter squash, asparagus (if thick). Group 2: Mushrooms, peppers, zucchini, summer
squash. Group 3: Greens- spinach, chard, kale etc. scallions, bean sprouts. spray oil,
sea salt & pepper. Optional: chopped nuts, tofu or tempe, rice noodles, sesame
seeds and water chestnuts.
Directions: preheat the wok, add a little olive oil or oil spray. Add group 1 until
partially done and then group 2 until everything is almost done & then add group 3
right at the end.
Spaghetti Squash or Tofu Noddle’s & Marinated Tomato
Sauce
Ingredients: 3 large tomatoes, 3 tbs. olive oil, ½ tsp. sea salt, pepper to taste, 12-15
leaves basil, 1 clove garlic minced, one sautéed onion. Spaghetti Squash or Tofu
Noddle’s only 25 calories & no carbs (Kaia)(Raley’s or Whole Foods)
Directions: Mix all ingredients in a bowl let stand 1hour before cooking. Drain tofu
noddles and cook. Cook Marinated Tomato Sauce to hot noodle’s & serve.
Spicy Lentils & Wild Rice
Ingredients: ¾ cup red lentils, ¼ cup brown lentils, 1 cup wild rice, salt for taste, 1 tbls
chilli powder, 600 ml of water or veggie stock, 2 tomatoes & a handful of parsley
Directions: Allow red lentils to soak for one hour or overnight. Cook the rice
separately, put to the side. Combine the remaining ingredients in a pot bringing to
a boil, and then simmer for about an hour. Keep an eye on the process- don’t allow
the mixture to burn, add water if necessary. Combine the rice with the lentil mixture
& stir well. Season with sea salt; add fresh tomatoes, parsley & place on a bed of
greens.
Spanish Style Quinoa
Ingredients: 2 tbsp. vegetable oil, 1 c. uncooked quinoa, 1 med. onion (finely
chopped), 3 cloves garlic (minced), 1 sm. green bell pepper (chopped), 1 8oz. can
tomato sauce, 2 ½ c. water, 1 tsp. chili powder, ¼ tsp. garlic powder, ¼ tsp. ground
cumin. Directions: Heat the vegetable oil in a large saucepan over medium-high
heat. Stir in the quinoa, onion, garlic, and green pepper. Cook and stir 5 to 10
minutes until the onion is tender, and the quinoa has lightly toasted. Stir in the
tomato sauce and water, then season with the chili powder, garlic powder, and
cumin. Bring to a boil, then reduce heat to medium-low, cover, and simmer until the
quinoa is tender, and the liquid is absorbed, about 30 minutes. Stir the quinoa
occasionally as it cooks.
Spicy Lentil Sloppy Joes
Ingredients: 1 c. lentils, 4 c. water, 2 onions, cooking spray, 1 cup tomatoes
(chopped), 2 splashes apple cider vinegar, 2 tbsp. mustard, hot sauce or cayenne,
2 cloves garlic (minced), pinch of ground sage, pinch of cumin, pinch of onion
powder, handful fresh basil, dash turmeric, sea salt & pepper to taste, 1 c. tomato
sauce. Directions: Boil lentils w/ water, cover until soft. Spray pan, fry onion, add
tomatoes for 5 min. Add all ingredients to pan except for tomato sauce) Stir in
lentils. Add your tomato sauce, turn heat on med for 10 min, and stir often.
Balance Plan: serve with 1 gluten-free bun
Strength Plan: serve with 1 gluten-free bun
Kaia Plan: serve with romaine lettuce
Steamed Veggies & Marinara
Ingredients: Lightly steam broccoli, onion, zucchini, carrots, jalapeno pepper, red
bell pepper, kale, & spinach. Marinara sauce: 1 clove garlic, 4 tomatoes, fresh
basil, 1 c. sun-dried tomatoes, ½ c. chickpeas, 1 tbsp. flax oil or olive oil, lemon,
pepper & sea salt to taste.
Directions: Blend, heat & pour over veggies.
Stir Fried Greens & Almonds
Ingredients: 1 head of broccoli, 1 onion, 5 oz. young beans, 1 c. of mixed veggies
(cauliflower, carrots, sweet peas, spinach), 1 clove of chopped garlic, 3 tbsp. olive
oil, 1 lemon juiced, ½ tsp. oregano & cumin, handful of chopped almonds, salt &
pepper to taste.
Directions: Sauté in 2 tbsp. olive oil, garlic & onions. Add beans, broccoli, & veggies.
Cook for a few more minutes until veggies are cooked but not too soft. In a small
bowl add 1tbs. of olive oil, lemon, herbs, salt & pepper. Pour over veggies & add
almonds.
Stuffed Tomatoes
Ingredients: 2 tomatoes, 4 oz. of fresh spinach, 2 o.z eggplant, ½ zucchini, ½ onion, 1
clove garlic chopped, 1tbs. olive oil, sea salt & pinch of pepper.
Directions: Dice spinach, eggplant, zucchini, onion & garlic. Add olive oil & salt &
pepper, mix. Cut stem off tomatoes & scoop out pulp (leave skin). Scoop in veggie
mix. Place in pan with a lid & 1/3 cup of water, bake in preheated oven 350
degrees for 20 minutes.
Sweet & Spicy Noodles
Ingredients: 2 large zucchini or yellow squash, made into long thin strips with a
veggie peeler, 2 tbsp. almond butter, 2 tbsp. wheat-free tamari or soy sauce, 1 sm.
handful of basil leaves, minced, 2 tsp. curry powder, 1 tbsp. minced rosemary or
1tsp dried, sea salt & pepper to taste. Optional- olives, capers, pine nuts, different
veggies & herbs & fresh mushrooms.
Directions: Combine all ingredients together in a large bowl & serve. Serves 2
Thai Noodles
Ingredients: 1 package firm tofu, 1 c. water, ¼ c. soy sauce, 8 oz. rice noodles.
Sauce: 3 cloves garlic, minced, 1tbsp. fresh ginger, ¼ cup water, ¼ cup soynut
butter or organic peanut butter, 3tbsp. soy sauce, 3tbsp. vinegar, 1 tbsp sesame oil.
Garnish: ¼ cup chopped peanuts, ¼ cup cilantro leaves, 1 lime
Directions: Cut tofu into ¼ slices & marinate in 1 c. water & ¼ c. soy sauce for 10
minutes. Transfer to baking sheet & bake 25min at 400, turning once. Tear cooled
tofu into bite size pieces. Add garlic, ginger, water, soynut butter, soy sauce,
vinegar, & oil to food processor & blend. Cook noodles. Transfer noodles to serving
bowl, top with sauce & tofu. Garnish with cilantro, peanuts & squeeze lime over
noodles. Serves 8
Thai Coconut & Peanut Butter Curry
Ingredients: 3 small, thinly-sliced red bell peppers, 1 cup chopped onion, 8 oz. sliced
baby bella mushrooms, 2 cups veg. broth, 1 can full-fat coconut milk – must be the
canned type (A lower-calorie version is linked in the original post.), 2 tbsp soy sauce
(or gluten-free soy sauce), 1 tsp dry ginger, pinch pure stevia, or 2 tbsp brown sugar
or coconut sugar, 2-3 tbsp red curry paste, 1/4 cup peanut butter (can omit for
peanut-free curry) , 1/4 tsp salt, 4 cups broccoli florets, 4 chopped carrots or 3 small
zucchini, 1 cup chopped pineapple, 15-20 fresh basil leaves, torn (fresh is much
better than dry basil for this recipe), optional garnishes: cilantro, chopped peanuts,
sriracha. Directions: In a large pot, sauté the first three ingredients in oil or oil spray,
stirring every so often, for 8 minutes or until the onion begins to look translucent.
Meanwhile, make the sauce: Combine the next eight ingredients in a large bowl,
and stir to fully incorporate the curry paste and peanut butter. Now add all
remaining ingredients—including the sauce—to the pot. Bring to a boil; then boil on
medium, uncovered, 8-11 minutes (depending on your texture preference for
veggies), stirring occasionally. Add garnishes if desired.
Toasted Quinoa with Kale
Ingredients: 1 c. of quinoa, 2 tbsp. extra virgin olive oil, 1 ¾ c water, 2 minced garlic
cloves, 4 c. chopped Kale, 2 tomatoes, 1tbs fresh lemon juice, 1/3 cups toasted
pine nuts (balance level), ½ tsp sea salt. Directions: Dry-toast 1c. quinoa in a skillet,
stirring until golden (about 6 minutes). Saucepan: add ½ tsp. sea salt, 1 tbsp. olive oil
& 1 ¾ cups boiling water. Reduce heat to low, cover, & simmer 20 minutes. Let
stand 5min; In a skillet over med high heat, add 1tbs olive oil, 2 minced garlic; sauté
30sec. Add 4 cups chopped kale; sauté until deep green & tender 3-4 min. Stir in
quinoa, 1 tbsp. lemon juice, salt & pepper to taste. Serves 4-6
Tofu Chow Mein
Ingredients: 2 c. cabbage, chopped, 2 c. onions, sliced, sesame or almond oil, 1lb.
tofu, diced, 2 cups peas, 2 cups mushrooms, sliced, 1 tbsp. arrowroot powder, 1
tbsp Bragg’s or low salt soy sauce, 1tsp. oriental seasonings, 1 can water chestnuts,
2 cups mug bean sprouts,
Directions: Sauté the cabbage & onions in 1 tsp. of sesame or almond oil. Cook
med heat 5 min & then add tofu, peas & mushrooms. In a bowl, mix the arrowroot
powder and the Bragg’s or soy sauce with 3 tbsp. of liquid from the cooking
mushrooms. Add this mixture, the seasonings, water chestnuts, & the bean sprouts to
the sauté mixture & mix well. Cook for 3 more minutes.
Tomato, Basil & Hummus Sandwich
Ingredients: Several slices of tomatoes, fresh basil leaves, tbsp. of hummus (see
recipe), fresh ground pepper & sea salt to taste
Directions: Tasty & simple! Spread hummus on your choice of bread; add
tomatoes, basil & pepper.
Balance Plan: 2 slices sprouted wheat bread
Strength Plan: 2 slices sprouted wheat bread
Kaia Plan: romaine lettuce
Wild Rice & Alkalizing Greens
Ingredients: 1 c. of wild rice, 1 c. Bok Choy, 1 c. broccoli, 2 carrots, 1 c. of bean
sprouts, ½ cup of veggie broth, 1 chili, 1 fresh lime, sm. handful of cilantro, basil &
sea salt to taste.
Directions: Chop veggies & steam/fry them in the veggie broth (leaving them
crunchy). Finely chop the chili, cilantro & lime for dressing. Place rice on a plate,
add veggies, dressing and serve. This will be a great alkalizing meal.
Veggie Stir-fry
Ingredients: Firm tofu, all colors of bell pepper, onion, garlic, carrots, bok choy &
mushrooms & basil.
Directions: Use light spray or sesame oil; add tofu, veggies & seasoning.
Veggie Fajitas
Ingredients: Fake chicken strips, all colors of bell peppers, onions, garlic, mushrooms
& a handful of spinach.
Directions: Sautee all veggies & fake chicken strip; add fresh salsa.
Balance Plan: 1 sprouted whole grain tortilla
Strength Plan: 1 sprouted whole grain tortilla
Vegetable Pot Pies
Ingredients: Follow directions for ‘crust’ on back of Bob’s Organic Spelt Flour. 2 Tbs.
olive oil, 1 medium leek, white and green parts chopped (1 ½ cups), 1 ½ cups
chopped celery or fennel, 2 large carrots, diced (1 cup), 8 oz. button mushrooms,
thinly sliced, 2 Tbs. all-purpose flour, 2 cloves garlic, minced (2 tsp.), 4 oz. red-skinned
potatoes, peeled and cut into ½-inch cubes (1 ½ cups), 2 ¼ cups low-sodium
vegetable broth, 1 tsp. poultry seasoning, 2 Tbs. creamy cashew butter, optional, 6
asparagus spears, cut into 1-inch pieces, ½ cup fresh or thawed frozen peas, ½ cup
fresh or thawed frozen corn kernels. Directions: Heat oil in large pot over medium
heat. Add leek, celery, carrots, and mushrooms; sauté 5 to 7 minutes, or until tender.
Stir in flour and garlic, and cook 1 minute. Add potatoes, broth, and poultry
seasoning. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 10
minutes. Stir in cashew butter (if using), and cook 1 minute more. Remove from
heat, and stir in asparagus, peas, and corn. Preheat oven to 400°F. Roll out Dough
to 1/8-inch thickness. Cut into 8 4-inch rounds. Divide Filling among 8 1-cup
ramekins. Place dough rounds on top, pressing dough around sides of ramekins with
fork to crimp and seal. Poke hole in top of each pot pie. Place pot pies on baking
sheet, and bake 30 to 40 minutes, or until tops are golden brown. Let stand 5
minutes before serving.
‘CHIPS’ AND DIPS:
Baked Cauliflower Cuts
Ingredients: 1 head of cauliflower, coconut oil, sea salt & pepper.
Directions: preheat oven to 425 degrees. Cut cauliflower like a loaf of bread into ½
inch thick slices. Oil pan, arrange cauliflower, brush with melted coconut oil &
season to taste (optional cayenne or hot sauce). Bake for 45 minutes.
Buffalo Kale Chips
Ingredients: 1 large handfuls kale (de-stemmed & de-ribbed), cooking spray (as
needed), 1 to 3 tbsp. hot sauce, sea salt, pepper & chili powder.
Directions: Preheat oven to 350 degrees make sure kale is dry. Spread kale on
cookie sheet & lightly spray kale with cooking spray. Sprinkle kale with hot sauce &
lightly toss. Add salt, pepper & chili powder. Toss. Bake 15- 17 min, depending on
desired crispy-ness.
Creamy Vegan Ranch Dressing
Ingredients: 5 ounces silken tofu, drained/squeezed dry, 1/3 c. apple cider
vinegar, 3/4 tsp. celery seed, 3/4 tsp. coriander, 1/2 tsp. garlic powder, 1/2 tsp.
onion powder, 1/2 tsp. fine black pepper, 1/4 tsp. cayenne, 2 tbsp. maple syrup
- grade b, 3/4 tsp. sea salt - salt to taste, 2-3 tbsp. grape seed oil. Directions:
Make sure tofu is chilled. Blend and season with salt & pepper to taste!
Easy Cheesy Chipotle Kale Chips
Ingredients: Big bunch of Kale (15 med sized leaves), stems removed, rinsed &
dried completely, 2 T chipotle hot sauce, 2 T lime juice, 1 tsp sea salt, 1/3 c.
nutritional yeast flakes, 1tsp paprika Directions: Preheat the oven to 200 F and
cover 2 large baking sheets with parchment paper. Rip the kale into bite sized
pieces and toss gently with the chipotle sauce and lime juice until completely
coated.
Dust with a mixture of the cumin, sea salt and nutritional yeast until coated on
both sides of the kale. Arrange in a single layer on the baking sheet so that no
kale leaves are overlapping. Sprinkle with additional nutritional yeast flakes and
sprinkle with paprika (smoked is good) for a dash of color. Bake on the middle
rack for 1 1/2 hours and flip. Bake an additional 1 to 2 hours, or until crisp. Let
cool completely before enjoying. http://www.manifestvegan.com
Ginger-Miso Dressing
Ingredients: 1 large carrot, peeled and roughly chopped, 1 large shallot, peeled
and roughly chopped, 2 tablespoons roughly chopped ginger, 1 tbsp. white miso, 2
tbsp. rice wine vinegar, 1/4 c. sesame oil, 2 tbsp. water. Directions: Add to blender
and mix well.
Homemade Almond Milk
Ingredients: ½ c. almonds, skins removed & soaked overnight, 3 cups of water, 1
tablespoon of coconut nectar, or a few drops of stevia (optional), 1 teaspoon
coconut oil (optional)
Directions: Place the nuts, water, sweetener, & oil in a blender & blend until smooth.
Most people find they like it thick but if you’d prefer a thinner milk, strain the liquid
through cheesecloth or a fine mesh strainer, then store in a glass jars in the fridge for
up to a week.
Hummus
Ingredients: 1 ½ cups of chickpeas,1 tsp. sea salt, 2 lemons (juiced), 4 cloves garlic,
chopped, 1 c. filtered water, 1 pinch paprika
Directions: Blend until creamy, refrigerate and serve. A GREAT immune booster.
Mexican Bean Dip
Ingredients: 1 cup pinto beans, 1 garlic clove minced, ½ cup onion minced, ¾ tsp.
salt, black pepper & crushed red hot pepper to taste, ¼ tsp. ground cumin, dry
mustard, dried basil.
Directions: Mash the pinto beans & add all remaining ingredients. Cover & chill.
Mushroom Skewer’s
Ingredients: 1/2 tablespoon harissa,1 tablespoon olive oil,
2 tablespoons
balsamic vinegar,
1 teaspoon dried oregano
8 ounces baby portobello
mushrooms, halved lengthwise
Directions: Whisk the harissa, olive oil, balsamic vinegar, and oregano together
in a medium bowl. Add the halved mushrooms and toss well to coat. Marinate
for 30 minutes. Preheat the oven to 350 degrees Fahrenheit or Preheat the grill, if
grilling. Thread the mushrooms onto pre-soaked bamboo skewers. Roast them in
the oven for 10-12 minutes, or grill them, 5 minutes per side.
Salsa
4 tomatoes chopped, ½ onion diced, 1 tbsp cilantro minced, 2 tbsp lime juice, 1 tsp
jalapeno seeded & minced, ½ tsp garlic minced, ½ tsp sea salt, ¼ pepper, ¼ chili
powder & a pinch of cayenne pepper.
Directions: Mix together and serve. Sweet & simple
Sesame Dressing
Ingredients: ¼ c. sesame oil, ¼ c. toasted sesame seeds, 2 tbsp. apple cider
vinegar, 1 tbsp. brown rice vinegar, 1 tbsp. fresh lime juice, 1 tbsp. ginger minced, 1
tbsp. cilantro chopped & sea salt & pepper to taste.
Strawberry Lemon Basil Dressing
Ingredients: 1 c. fresh strawberries, 1/4 c. packed fresh basil, 3 tbsp. fresh lemon
juice, 1 tbsp. extra virgin olive oil, 1-2 tsp. pure maple syrup, to taste, fine grain sea
salt & black pepper, to taste. Directions: In a food processor or blender, add the
strawberries, basil, lemon juice, and oil. Process until smooth. Add in the salt,
pepper, and maple syrup to taste and process again.
Spinach Hummus
Ingredients: 1 clove garlic, minced, 2-3 cups spinach, ½ lemon juiced, 2 tbsp. raw
tahini, 1 c. garbanzo beans, salt & pepper for taste
Directions: Place garlic, garbanzo beans & spinach in food processor until minced
finely. Add lemon juice & tahini & blend until the consistency of hummus.
Vinegar-Lemon Dressing
Ingredients: 1tbsp oil olive, 1 tbsp. balsamic vinegar, 1 tbsp. fresh lemon, ½ tbsp.
water. Directions: whisk all ingredients (or blend) and season with salt & pepper to
taste, a handful of thinly sliced fresh basil & mint leaves.
SIDES & Sweets:
Mashed Sweet Potatoes
Ingredients: 6 sweet potatoes, 2 c. of coconut milk, 2 tbsp. olive oil, 1 tbsp. curry
powder, ½ tsp. sea salt & pinch of pepper.
Directions: Wash & chop sweet potatoes, boil for about 20 min. Drain, mash & add
all ingredients.
Pinto Beans
Ingredients: Soak beans overnight in water. Rinse beans, cover with water, and
cook 2-3 hours until soft. Drain excess water; add oregano, sea salt & pepper.
Refrigerate in an easily accessible container.
Banana Cream Chia Pudding
Ingredients: ¾ c. banana, ¼ c. canned light coconut milk, 1 Tbsp. water, 1Tbsp.
Coconut syrup, maple or stevia, ½ tsp. vanilla extract, pinch sea salt, 2 ½ Tbsp. Chia
Seeds, Optional Sprinkling unsweetened coconut shreds
Directions: Place banana, coconut milk, water, maple syrup, vanilla, and sea salt
into a blender. Blend on high until completely blended, then pour into a mason jar
or bowl. Add the chia seeds and stir completely. Refrigerate at least 45-60 min or
overnight. Sprinkle coconut and serve
Yogurt Covered Blueberries
Ingredients: 1c. Frozen blueberries, Almond Milk, shredded coconut & hemp seeds
(optional)
Directions: Pour a small amount of almond milk over blueberries add coconut &
hemp seeds…enjoy!
Desert Balls
Ingredients: 1c. Crazins, Sweetener 2-3 Tbsp (coconut syrup, maple, agave or 1
tsp.stevia), 1c. Chopped walnuts, 1c. chopped almonds, 1Tbsp coconut oil, handful
of unsweetened shredded coconut.
Directions: Combine all ingredients, form balls & refrigerate for a few hours.
Raw German Chocolate Energy Balls
Ingredients: 2 Tbsp Chia Seeds, 1/4 cup plus 2 Tbsp filtered water, 10 medjool
dates, pitted, 1 Tbsp raw coconut oil, a pinch of sea salt, 1/2 cup raw cacao
powder, 1 1/2 cups raw walnuts, soaked and dried, finely chopped, 1 1/3 cups
shredded dried coconut
Directions: Combine chia seeds and water in a bowl and mix together. Let
seeds absorb water. Once absorbed, place in the food processor with the dates
and coconut oil, and process until smooth and well combined. Add the sea salt
and cacao powder, and process until smooth and well combined. Add the
walnuts and process until evenly distributed, then remove from the processor
and stir in the coconut (the mixture will be very thick, and you may need to use
your hands). Form the mixture into 16 balls, and enjoy! Store extra in the fridge.
http://www.thisrawsomeveganlife.com
Other suggestions….
Herbal tea or black tea with 1 cup almond milk
Breakfast:
Option 1: Smoothie: ½ cup of blueberries, blackberries or strawberries mixed with water,
a pinch on Stevia. (Optional) 1 scoop of protein powder, 1 scoop of greens, 1 scoop of
fiber supplement
Option 2: 2 Egg whites or Tofu with unlimited greens, and any non-starchy veggie
Lunch:
One big handful of organic lettuce, deck of card size protein, and two handfuls of
veggies. You choose: tomato, cucumber, celery, broccoli, kale, mushrooms etc... nonstarchy
Dressing: 2 Tbs. of olive oil, 1 lemon, light sea salt and pepper.
Snack, 2x a day: apple and cinnamon, small grapefruit or 6 strawberries Small apple,
small grapefruit, celery, cucumbers with peppers, hardboiled egg, Edamame
vegetables
Dinner:
Option 1: 2 cups of steamed veggies and protein, 1 cup legumes
Option 2: Above lunch salad
Tea: Herbal tea w/stevia (optional)
For more recipes, check out
pinerest
www.kaiafit.com
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suggestion or procedure described hereafter lies not with the
authors, publisher or distributors of this book.
This book is not intended as medical or health advice. We
recommend consulting with a licensed health professional
before changing your diet or starting an exercise program.
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www.kaiafit.com