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!

The Kaia Kook Book

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 eggs, 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; stir-fry 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 Noddles & 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 1 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... non-starchy 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)

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Disclaimer and Copyright

The responsibility for the consequences of your use of any 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. Except for personal use, no part of this publication may be reproduced or distributed, in any form or by any means, electronic, mechanical, photocopying, or otherwise, without prior written permission from the publisher. If you enjoy the information in this program, Kaia would like to encourage you to show your support by sharing your testimonial with us, sharing our website with your friends and family, signing up to our free newsletter, or supporting our continued work by considering our other programs and products.

Copyright © 2011 by Kaia F.I.T. Inc. All rights reserved.

Published by: Kaia F.I.T.

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