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CNE Recipe Guide

For the exclusive use of the Culinary Nutrition Expert Program

CULINARY NUTRITION EXPERT PROGRAM RECIPE GUIDE


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Smoothies, Juices and Elixirs Plain Almond Milk .......................................................................................................................................... 5 Chai Almond Milk ........................................................................................................................................... 5 Green Trampoline ........................................................................................................................................... 6 Pineapple Punch Tonic ................................................................................................................................. 7 Cancer Kicker ................................................................................................................................................... 7 Super Great V8 Multi Mocktail .................................................................................................................. 8 I <Heart> Blueberry Blend ........................................................................................................................... 8 Iced Mocha Maca Magic ............................................................................................................................... 9 UnCoffee ............................................................................................................................................................ 9 Sweet and Spicy Elixir Tea ....................................................................................................................... 10 Aphrodisiac Chai Latte ............................................................................................................................... 10 The Einstein Shake ....................................................................................................................................... 11 Macamania Elixir .......................................................................................................................................... 11 Turmeric Liver Tonic .................................................................................................................................. 12 The Immune Fortifier ................................................................................................................................. 12 Digestive Healing Juice ............................................................................................................................... 13

Soups Red Lentil Lemon Soup .............................................................................................................................. 14 Gracious Glow Soup ..................................................................................................................................... 15 Raw Miso Soup ............................................................................................................................................... 16 Immune Power Broth .................................................................................................................................. 16 Creamed Mushroom Love Soup ............................................................................................................... 18

Condiments, Dips, Dressings and Sauces Curry Powder .................................................................................................................................................. 19 BBQ Sauce ....................................................................................................................................................... 20 Sunflower Power Spread ............................................................................................................................ 21 Gravy Boating ................................................................................................................................................ 22 Almond Dipping Sauce ............................................................................................................................... 23 Creamy Zucchini Hummus ....................................................................................................................... 23 Spicy Mango Chutney ................................................................................................................................. 24 Basic Herb Vinaigrette ............................................................................................................................... 24 Kale Creamified Pesto ................................................................................................................................ 25 Tahini Dressing ............................................................................................................................................. 26 Rawemesan Cheese ..................................................................................................................................... 26 Miso Dijon Dressing .................................................................................................................................... 27 Sweet Ginger Dressing ............................................................................................................................... 27 Kimchi .............................................................................................................................................................. 28 Ghee Healing Spread ................................................................................................................................... 29



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Gut Healing Spread ...................................................................................................................................... 29 Cashew Cream Cheese ............................................................................................................................... 30 Raw Marinara Sauce .................................................................................................................................... 31 Sauerkraut ...................................................................................................................................................... 32

Crackers + Wraps Sesame Orange Crisps ................................................................................................................................ 33 Rosemary Almond Pulp Crackers ........................................................................................................... 34 Split Pea Rice Wraps ................................................................................................................................... 35

Salads + Veggie Side Dishes Cauliflower Mega-Millet Mash ............................................................................................................... 36 Trip to Italy Vegetables .............................................................................................................................. 37 Cauli Cauli Couscous .................................................................................................................................. 38 I Heart My Kale Salad ................................................................................................................................. 39 Cucumber Sprout Taboulleh .................................................................................................................... 40 Sweet Potato Arame Salad ........................................................................................................................ 41 Knife Skills Salad ......................................................................................................................................... 41 Sweet Corn Salsa Salad .............................................................................................................................. 42

Mains/Entrees Vegalicious Quiche ...................................................................................................................................... 43 UnShepherd’s Pie ......................................................................................................................................... 45 Almond Veggie Burger Bundle ................................................................................................................. 46 Easy-Street Mung Bean Pizza .................................................................................................................. 47 Veggie Rice Wraps ....................................................................................................................................... 48 Memories of Martini’s Fettuccine ......................................................................................................... 49 Kimchi Maki Rolls ....................................................................................................................................... 50 Feet on the Earth Indian Stew .................................................................................................................. 51 Sweet Potato and Black Bean Burritos .................................................................................................. 52 Walnut “UnMeat” Balls and Zucchini Noodles .................................................................................. 53

Baking + Desserts Flourless Ginger Pear Tartlets ................................................................................................................ 54 Coconut Apple Muffin Lovin .................................................................................................................... 55 Grain-Free Almond Bread ......................................................................................................................... 56 Hemp Chocolate Spread ............................................................................................................................ 57 Almond Butter Cups .................................................................................................................................... 58



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Coconut Vanilla Ice Cream ....................................................................................................................... 59 Chocolate Crackle ........................................................................................................................................ 60 Sparkly Ginger Chip Cookies .................................................................................................................... 61 Super Berry Fruit Crumble ....................................................................................................................... 62 Blueberry Jelly Squares ............................................................................................................................. 63 Chocolate Chia Pudding ............................................................................................................................. 63 Sesame Kuzu Pudding ................................................................................................................................ 64

Herbal Medicine Simpling Method: Tincture Making ...................................................................................................... 65 Rosemary Gladstar’s Fire Cider .............................................................................................................. 66

Home and Beauty Care Beauty Pits Deodorant ................................................................................................................................ 67 Teeth-Happy Toothpaste .......................................................................................................................... 67 Blind Me with Your White Teeth Whitener ........................................................................................ 68 Smooth-as-Silk Body Scrub ...................................................................................................................... 68 Chocolate Face Mask .................................................................................................................................. 69 Seaweed Ocean Soother Mask ................................................................................................................. 69 Chamomile Skin-Calming Salve ............................................................................................................. 70 All Purpose Cleaner ...................................................................................................................................... 71



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Smoothies, Juices and Elixirs Plain Almond Milk Module: Culinary Nutrition Basics / Video 8 || 6 in UnDiet Yields 4 ¼ cups 1 cup nuts/seeds of choice, soaked 4 cups of water 1 tsp vanilla extract Honey to sweeten

Make It Like So

1. Rinse nuts/seeds until water runs clear. 2. Place all ingredients in the blender and mix until smooth. 3. Pour through a nut milk bag or fine mesh sieve and strain out the pulp. Store in a glass

mason jar for up to three days.

Chai Almond Milk Module: Culinary Nutrition Basics / Video 8 || Page 49 in The UnDiet Cookbook Serves 2 1/2 cup whole almonds, soaked 2–4 hours (if time permits) 2 cups water 1 Tbsp ground cinnamon 1 tsp coriander, whole or ground 1 tsp cardamom, whole or ground Pinch of ground nutmeg Pinch of ground cloves 1 tsp pure vanilla extract 1–2 Tbsp honey or maple syrup Pinch of sea salt



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Make It Like So

1. Place all the ingredients in your blender and blend until smooth. Pour the mix through a fine mesh sieve or nut milk bag to strain out the pulp.

2. Store the milk in a sealed glass mason jar in the fridge, or transfer to an ice-cube tray and freeze it to use in smoothies over the next month.

3. This will keep fresh in your fridge for 3 to 4 days. It will settle as it sits. Just give it a shake before serving and all will be well and delicious.

Green Trampoline Module: Liquid Nutrition / Video 1 || Page 35 in The UnDiet Cookbook Serves 1 1/2 cup fennel bulb, sliced small enough to fit through your juicer 4 cups chopped cucumber (1 large English cucumber), skin on if organic 1/3 cup fresh basil leaves 1/4 cup fresh mint leaves 1 lime, juiced Apple or honey to taste

Make It Like So

Juicer Method 1. Run your fennel, cucumber, basil, and mint through your juicer. 2. Stir in the fresh lime juice and then add honey until the desired flavor is achieved.

Blender method 1. Cut fennel and cucumber into 1-2 inch cubes and place in your blender with basil,

mint and 1 cup of water. Blend until smooth. (You may need to do this in batches.) Pour juice through a fine sieve or nutsack to strain out the pulp.

2. Stir in the fresh lime juice and then add honey until the desired flavor is achieved.



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Pineapple Punch Tonic Module: Liquid Nutrition / Video 2 || Page 38 in The UnDiet Cookbook Serves 2 1 medium pineapple 2 cups cilantro, with stems 1 lemon or lime 1-inch piece fresh ginger 4 kale leaves (optional)

Make It Like So

1. Cut the pineapple to fit through your juicer. Juice the ingredients one at a time. Run 1/2 cup water through the juicer at the end and add it to everything else.

2. Drink right away or store in an airtight container in the fridge for a couple hours.

Cancer Kicker Module: Liquid Nutrition / Video 3 Serves 1-2 1 cucumber 5 stalks celery 1 broccoli stalk 2 kale leaves 2 cups parsley 1/2 lemon 1/2 fennel bulb 1 head bok choy 1 inch ginger 1 apple or 1 cup blueberries (optional)

Make It Like So

1. Cut the vegetables to fit through your juicer. Juice the ingredients one at a time. Run 1/2 cup water through the juicer at the end and add it to everything else.




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Super Great V8 Multi Mocktail Module: Liquid Nutrition / Video 4 Serves 1-2 8 stalks celery 2 tomatoes 6-inch cucumber 1 carrot Handful spinach 1 radish 1 sweet potato 1 broccoli stalk Dash of tamari Dash of cayenne Pinch of sea salt

Make It Like So

1. Cut the vegetables to fit through your juicer. Juice the ingredients one at a time. Run 1/2 cup water through the juicer at the end and add it to everything else.


I <Heart> Blueberry Blend Module: Liquid Nutrition / Video 5 || Page 46 in The UnDiet Cookbook Serves 1–2 1 cup coconut milk, almond milk, or water 1 cup blueberries (fresh or frozen) 1 handful spinach 1/2 avocado 2 Tbsp hemp seeds 1 serving protein powder of choice 1 Tbsp shredded unsweetened coconut 2 medjool dates, or sweetener of choice 1 cup ice cubes

Make It Like So

1. Place all the ingredients in your blender. Blend until smooth.



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Iced Mocha Maca Magic Module: Liquid Nutrition / Video 6 || Page 53 in The UnDiet Cookbook Serves 1 2 cups water 10–15 organic coffee beans, ground or 1 tsp ground organic coffee 2 Tbsp raw cacao powder 1 Tbsp Dandy Blend or preferred organic coffee substitute 2 Tbsp hemp seeds 1 Tbsp goji berries (optional) 2 tsp maca powder 1 serving protein powder of choice 1 Tbsp coconut oil or organic ghee 1 Tbsp honey or maple syrup 1 cup ice cubes

Make It Like So

1. Blend the water and coffee together and then pour it through a fine mesh sieve or coffee filter.

2. Place the coffee-infused water and remaining ingredients in your blender and blend until smooth.

UnCoffee Module: Liquid Nutrition / Video 7 || Page 56 in The UnDiet Cookbook Serves 1 2 Tbsp Dandy Blend or preferred organic dandelion root–based coffee substitute 1 Tbsp raw cacao 1–2 Tbsp coconut sugar or honey 1/2 cup warm water 1/2 cup chai almond milk (page 5) or favorite milk substitute 1 1/2 cups hot water or 1 cup cold water + 1/2 cup ice cubes

Make It Like So

1. Dissolve the coffee substitute, cacao, and sweetener of choice in the warm water. Pour in the almond milk and then your choice of water.

2. Sip away!



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Sweet and Spicy Elixir Tea Module: Elixirs and Herbal Medicine / Video 1 Serves 1 1/2 cup goji berries, chopped 3 cinnamon sticks 4 cups water

Make It Like So

1. Chop the goji berries. 2. Add goji berries, cinnamon sticks and water to pot and simmer for 30 minutes. 3. Strain tea and serve.

Aphrodisiac Chai Latte Module: Elixirs and Herbal Medicine / Video 2 Serves 2 3 cups Sweet and Spicy Elixir Tea (page 10) or herbal tea of choice 1/2 cup Brazil nuts 2 tsp vanilla powder Pinch of Celtic sea salt Chai spices of choice to taste: Peppercorn, clove, cardamom, cinnamon, ginger, star anise, turmeric 3 Tbsp cacao 1 Tbsp cacao butter 1 Tbsp raw honey

Make It Like So

1. Add liquid to blender with Brazil nuts. Blend until smooth. 2. Strain out pulp using a fine strainer. 3. Add remaining liquid to blender with vanilla powder, sea salt, spices, cacao, cacao

butter, and raw honey. Blend. 4. Sprinkle with some cinnamon for that loving touch!



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The Einstein Shake Module: Elixirs and Herbal Medicine / Video 2 Serves 1 2 cups of water/tea 1 scoop of protein powder 1/4 cup hemp seeds 1/4 cup goji berries 1/2 cup blueberries 2 Tbsp coconut butter Pinch of celtic sea salt

Make It Like So

1. Blend all ingredients together on high and enjoy!

Macamania Elixir Module: Elixirs and Herbal Medicine / Video 3 Serves 1

Nut milk 1/2 cup macadamia nuts 2 Tbsp sesame seeds 1 Tbsp milk thistle seed 3 cups water/tea

Other ingredients 2 Tbsp cacao powder 2 tsp maca 1 Tbsp raw honey 2 tsp sea moss 2 tsp lecithin Pinch of Celtic sea salt

Make It Like So

1. Blend macadamia nuts, sesame seeds, milk thistle seeds, and water/tea until smooth. 2. Strain out pulp using a fine strainer. 3. Place liquid in blender and add cacao, maca, honey, sea moss, and lecithin. Blend on

high. Warning: You might experience states of “macamania.”



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Turmeric Liver Tonic Module: Elixirs and Herbal Medicine / Video 4 Serves 1 2 cup of water 1/4 cup hemp seeds 1 Tbsp milk thistle seeds 2 tsp turmeric 1 Tbsp raw honey 1 Tbsp ghee or coconut oil Pinch of Celtic sea salt

Make It Like So

1. Blend water, hemp seeds, and milk thistle seeds until smooth. Strain out pulp using fine strainer.

2. Add liquid to blender with turmeric, raw honey, ghee/coconut oil and salt. Blend on low and serve cold or hot.

The Immune Fortifier Module: Elixirs and Herbal Medicine / Video 5

Tea Base 1L of spring water 2 Tbsp ginseng 1 Tbsp ginger root 1 Tbsp licorice root 1 Tbsp goji berries

Herbs and Sweetness 1 tsp cinnamon 1 tsp Astragalus powder 1/8 tsp vanilla powder 1 Tbsp of your favorite sweetener

Make It Like So

1. Brew tea until reduced by 50% (500ml). Allow to cool slightly and pour into venting blender with cinnamon, astragalus, vanilla and sweetener of choice.

2. Blend until smooth.



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Digestive Healing Juice Module: Therapeutic Foods / Video 3 Serves 1-2 1/2 cabbage (red or green) 1 apple or pear (de-seeded) 2-3 inches fresh ginger Greens powder of choice (optional)

Make It Like So

Juicer method: 1. Cut up cabbage/apples into pieces small enough to fit into the juicer. 2. Process the cabbage and apple through the juicer. 3. Stir in greens powder and enjoy.

Blender method: 1. Blend apple together with 1/2 cup of water. 2. Add other vegetables/herbs/greens. 3. Blend until smooth. 4. Pour through strainer of nut/seed milk bag to strain out pulp. 5. Drink up



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Soups Red Lentil Lemon Soup Module: Plantiful Eating / Video 1 || Page 108 in UnDiet Serves: 6 as a side, 4 as a main 2 Tbsp coconut oil or ghee 1 small onion, chopped 3 carrots, sliced 4 celery stalks, sliced 2 cups rinsed red lentils (or 1 cup red lentils, 1 cup green lentils) 3 tbsp fresh lemon juice 8 cups water 2 tsp sea salt 3 cups green kale, sliced into small strips 1/4 cup Italian parsley

Make It Like So

1. In a large pot, heat oil and lightly sauté onion for 5 minutes until translucent. 2. Add chopped carrots, celery, lemon juice, water, red lentils and salt. 3. Bring to boil and then reduce to simmer. Cook covered for 15 minutes. 4. Add in kale and parsley and remove from heat. Leave covered for ten minutes. 5. Serve chunky, or blend half to offer a thicker soup.



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Gracious Glow Soup Module: Fueling with Food / Video 3 || Page 118 in The UnDiet Cookbook Makes 1 1/4 cups (serves 2) 2 Tbsp coconut oil or organic ghee 3 Tbsp curry powder (page 19) 1 white onion, chopped 2–3 cloves garlic, chopped 1 Tbsp freshly grated ginger 2 carrots, sliced 1 large sweet potato, washed and diced 1 cauliflower, chopped 6 cups water 2 tsp sea salt Flat-leaf parsley or cilantro, to garnish

Make It Like So

1. Place the oil in a large pot over medium heat. Add the curry powder and heat until its spices become aromatic (but aren’t burning!).

2. Add the onion, garlic, and ginger. Stir for 2 to 3 minutes. (If it’s sticking, add a little water.) Add the carrots, sweet potato, and cauliflower and mix thoroughly to coat with the oil/spice mix. Heat through for about 5 minutes then add the water and sea salt. Cover the pot, bring to a boil, and then turn down the heat and simmer, covered, for 20 minutes.

3. Once the vegetables are fork-tender, remove the pot from the heat and either purée the soup in a high-speed vented blender or with an immersion blender to serve it smooth, or skip the blending and leave it chunky. Garnish with parsley or cilantro.



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Raw Miso Soup Module: Raw Food Foundation / Video 6

Makes 2 cups (serves 1 as a meal)

½ cup luke warm water 1 handful (about 1 cup) of spinach 2 Tbsp hemp seeds or cashews 2 Tbsp miso paste 1-2 Tbsp wakame seaweed1 ½ cups hot water

Make It Like So

1. Add luke warm water to blender with spinach, hemp seeds, miso paste and wakame.2. Blend until smooth, transfer to a bowl and stir in hot water and enjoy.

Immune Power Broth Module: Therapeutic Foods / Video 2 || Page 121 in The UnDiet Cookbook

Serves 6

2 lb chicken bones (optional) 12 shiitake mushrooms, stems removed and discarded 6 large carrots, peeled and cut in 1/2-inch pieces 4 celery stalks, sliced in 1-inch pieces 3 leeks, sliced 2 parsnips, peeled and sliced 1 white onion, quartered 1 zucchini, sliced 1 whole garlic bulb, cloves separated and peeled 2 Tbsp coconut oil 1 Tbsp apple cider vinegar 2-inch piece ginger, peeled and sliced1 bunch fresh dill 1 bunch flat-leaf parsley1 bay leaf 2 Tbsp goji berries (optional)1 Tbsp sea salt 2 tsp ground turmeric8 cups water



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Make It Like So If Using Bones

1. Simmer the bones in a pot of water until scum starts to float to the top, about 10 minutes. Dump the water and clean out the pot. Put the bones back in the pot.

Bones or no bones, the method is the same

Make It Like So

1. Add all the ingredients, except the water, to a large soup pot or slow cooker. Add enough water to fill the pot (expect to use about 8 cups). Cover and bring to a slow and low simmer for 1 to 2 hours if just using veg. If using bones, simmer for 2 to 6 hours (up to 24 hours in a slow cooker on low). The soup will get richer and more flavorful the longer you let it simmer. If you’re using a slow cooker, you may also choose to take some broth out and keep adding more water back in while keeping it on the low setting for 2 days to get every last drop of goodness out of the stock bones.

2. Once the soup is fully cooked, strain the broth from the bones and vegetables. You may wish to pick through the veggies to add some sliced carrots back into the soup.

3. Add salt to taste and enjoy!



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Creamed Mushroom Love Soup Module: Therapeutic Foods / Video 5 || Page 113 in The UnDiet Cookbook Serves 4–6 2 Tbsp organic ghee 1 red onion, coarsely chopped 3 stalks celery, sliced 2 carrots, sliced in coins 24 oz organic button mushrooms (about 3 packages or 4 cups sliced mushrooms) or mix of shiitake, oyster, maitake, and button mushrooms 2 tsp ground turmeric 6 cups water or chaga tea base 1/2 cup cashews, soaked 2–6 hours and drained (omit for Nut-Free option) 1/3 cup miso paste* Tamari or coconut aminos, to garnish* Hot sauce, to garnish

*Make It Soy-Free! Omit the miso paste and swap the tamari for coconut aminos or leave it out completely. It’s just a garnish anyway.

Make It Like So

1. Heat the oil in a large saucepan and add the onion. Cook until translucent, 5 to 8 minutes. Add the celery, carrots, mushrooms, turmeric, and then the water. Cover, bring to a boil, and turn down the heat to a simmer. Cook, covered, for 30 minutes.

2. Remove 2 cups of the soup liquid and blend it with the cashews and miso paste until creamy and smooth. Transfer to a large mixing bowl or second soup pot. Blend the remaining soup in your high-speed vented blender, or with an immersion blender, until smooth and then add it to the miso/cashew mix.

3. Serve hot with a dash of tamari and hot sauce.



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Condiments, Dips, Dressings and Sauces Curry Powder Module: Culinary Nutrition Basics / Video 8 || Page 186 in The UnDiet Cookbook Makes 1/2 cup 3 Tbsp coriander seeds 2 Tbsp cumin seeds 2 Tbsp ground turmeric 1 Tbsp yellow mustard seeds 1 Tbsp fennel seeds 1 Tbsp cardamom seeds 1 Tbsp whole cloves 2 tsp ground ginger 1/4 tsp freshly grated nutmeg 1/4 tsp cayenne, or more if you like hot curry

Make It Like So

1. Preheat the oven to 250°F. Line a pan with edges with parchment paper. 2. In a bowl, combine all the ingredients. 3. Spread them out on the prepared pan and toast for 20 minutes on the middle rack of

the oven. Check at 8 minutes and 16 minutes, as oven temperatures can vary and these spices can burn quickly. Let cool at room temperature.

4. Grind the spice mixture in batches with a coffee grinder or mortar and pestle. Strain it through a small fine mesh sieve into a bowl to get out any chunky pieces.

5. The curry powder will keep for six months in a tightly sealed jar in a cool, dark place.



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BBQ Sauce Module: Culinary Nutrition Basics / Video 8 || 2 in The UnDiet Cookbook Makes 2 cups 1 Tbsp olive oil 3/4 cup diced red onion 2 cloves garlic, minced 2 cups organic tomato sauce (preferably purchased in a glass jar) 1/4 cup apple cider vinegar 1/4 cup Honey Mustard 1/4 cup maple syrup or honey 1/4 cup blackstrap molasses 1 Tbsp organic hot sauce 1/2 tsp sea salt

Make It Like So

1. Heat the olive oil in a medium saucepot over medium heat, then add the onion. Sauté until translucent, about 5 minutes. Add the garlic and sauté for another 2 minutes. Add the remaining ingredients and stir until combined. Turn down the heat to a low simmer uncovered and let it gurgle with love for 25 to 30 minutes, stirring often. Taste test your sauce and decide if you want to add more heat or sweetness to it. Remove from the heat and let cool.

2. Run the whole mix through your food processor or blender and mix until smooth. 3. Transfer to a sterilized jar, allow to cool completely, seal, and store in the fridge or

freezer. If left unopened, it will last a few months. Once opened, consume within 3 to 4 weeks.



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Sunflower Power Spread Module: Plantiful Eating / Video 2 || Page 89 in The UnDiet Cookbook Makes 1 1/4 cups 1 cup raw sunflower seeds, soaked 2–6 hours 1 clove garlic, coarsely chopped 2 tsp olive oil 1 Tbsp fresh dill (or 1 1/2 tsp dried) + extra for garnish 1/2 tsp sea salt 1 English cucumber for serving

Make It Like So

1. Rinse and drain the seeds, discarding the soaking water. Place the sunflower seeds, garlic, oil, 1 Tbsp dill, and salt in a food processor and mix until smooth. You may need to stop every so often and push the mixture down with a rubber spatula. You’re aiming for a crunchy peanut butter texture, so there should still be some sunflower seed crunch present.

2. To serve, slice the cucumber on an angle. Using a melon baller, scoop out some pâté and pop it on top of a cucumber slice. Finish off with a sprig of dill.

3. Store in your fridge in an airtight container for up to 3 days.



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Gravy Boating Module: Plantiful Eating / Video 4 || Page 209 in The UnDiet Cookbook Makes 1 1/4 cups (serves 12) 1 cup water 3 Tbsp nutritional yeast 2 Tbsp tahini 2 Tbsp balsamic vinegar 2 Tbsp olive oil 1 Tbsp tamari or coconut aminos 1 Tbsp blackstrap molasses 1 Tbsp honey or maple syrup 1 tsp yellow mustard seeds, ground 1 clove garlic 2 Tbsp arrowroot starch, if needed to thicken

Make It Like So

1. Place all the ingredients, except the arrowroot starch, in your blender or food processor and blend until smooth.

2. Transfer to a small pot and bring to a simmer while stirring occasionally. Don’t let it boil or you’ll have a thick, sticky mess on the bottom! Continue simmering and stirring until the desired thickness is achieved, adding arrowroot starch a little bit at a time if needed.

3. If you don’t have a super-strong blender and want it even smoother, you may want to run it through your food processor after it has thickened.



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Almond Dipping Sauce Module: Plantiful Eating / Video 5 || Page 130 in UnDiet Makes 1/2 cup 1/2 cup almonds (or almond butter) 1/4 cup water 1 Tbsp lemon juice 1 Tbsp maple syrup 1 Tbsp tamari 1 small garlic clove, minced 1 tsp ginger root, grated Sea salt and cayenne to taste

Make It Like So

1. Put all ingredients in a food processor and process until smooth. You may need to scrape down the sides with a spatula and re-process.

Creamy Zucchini Hummus Module: Fueling with Food / Video 1 || Page 97 in The UnDiet Cookbook Makes 1 1/2 cups 1 zucchini, peeled and chopped (about 2 cups) 1/2 avocado 1/4 cup tahini 1/4 cup fresh lemon juice 2 Tbsp olive oil 1/2 inch fresh ginger 1/2 clove garlic (or a full one, if your friends can handle it) 1/2 tsp salt Pinch of cayenne (optional)

Make It Like So

1. Place all the ingredients in a food processor and process until smooth. 2. Stop occasionally to scrape down the sides of the bowl with a rubber spatula. 3. Store in the fridge in an airtight container for up to 4 days.



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Spicy Mango Chutney Module: Fueling with Food / Video 2 || Page 208 in The UnDiet Cookbook Makes 1 cup 1 ripe mango, peeled 1/2 Tbsp fresh lime juice 1/4 tsp ground ginger 1/2 tsp sea salt 1/4 tsp ground turmeric 1 Tbsp maple or coconut syrup Pinch of cayenne

Make It Like So

1. Slice the mango away from the pit and purée three-quarters of it with all the other ingredients in a blender or food processor.

2. Chop up the remaining quarter of mango and mix it in by hand to add texture. 3. Serve chilled or store in an airtight jar in the fridge for up to three days.

Basic Herb Vinaigrette Module: Fueling with Food / Video 2 || Page 192 in The UnDiet Cookbook Makes 3/4 cup of dressing 1/4 cup balsamic vinegar 1/3 cup olive oil 1 Tbsp lemon juice 1 Tbsp oregano Salt and cayenne to taste

Make It Like So

1. Combine all ingredients in a mason jar and shake, shake, shake.



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Kale Creamified Pesto

Module: Fueling with Food / Video || Page 92 in The UnDiet Cookbook Makes 1 ¼ cups 1/2 bunch kale 1/4 cup fresh lemon juice 2 Tbsp olive oil 1/2 tsp sea salt 1/2 cup walnuts, soaked 2 hours (if time permits) 1 clove garlic, minced 1/2 bunch flat-leaf parsley, coarsely chopped 1 Tbsp dried basil

Make It Like So

1. Remove the kale leaves from the stems. Wash and pat dry the leaves, discarding the stems (or saving them for stocks and juicing!). Cut the kale leaves into narrow strips and place them in a mixing bowl with the lemon juice, olive oil, and sea salt. Give it an old rub-down massage for about 2 minutes until the kale leaves darken and go limp.

2. Transfer the kale to a food processor or high-speed blender and process it with the walnuts, garlic, parsley, and basil. Process until the desired pesto consistency is achieved, adding additional olive oil if needed. Some love this pesto processed smooth, others enjoy it with a bit of a chunky texture.



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Tahini Dressing Module: Raw Food Foundation / Video 1 || Page 194 in The UnDiet Cookbook Makes 3/4 cup 1 clove garlic, minced 1/4 cup tahini 1/4 cup flax, hemp or olive oil 2 Tbsp tamari or coconut aminos 2 Tbsp fresh lemon juice 1/4 cup water, or more as needed for desired consistency

Make It Like So

1. Place all the ingredients, except the water, in your blender. Blend until well mixed. Add water 1 Tbsp at a time until the desired consistency is achieved. Keep in mind that it will get a little thicker in the fridge.

2. Store in a mason jar in your fridge, mixing before use.

Rawemesan Cheese Module: Raw Food Foundation / Video 1 Makes 1/2 cup 1/4 cup pine nuts, soaked and rinsed 1/4 cup cashews, soaked and rinsed 1 Tbsp lemon juice 2 tsp nutritional yeast 1/4 tsp salt 2 Tbsp water

Make It Like So

1. Place all ingredients in blender and blend until smooth and very thin. 2. Spread out on dehydrator sheet and dehydrate at 115. At 12-14 hr mark, flip and dry

for six more hours on the other side to ensure crispness. 3. Peel off sheet and crumble into small bits or in large spears to top salads, noodle

dishes or eggs/protein.



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Miso Dijon Dressing

Module: Raw Food Foundation / Video 2 || Page 192 in The UnDiet Cookbook Makes 1/2 cup 1/4 cup flax, hemp, or olive oil 1/4 cup balsamic vinegar or apple cider vinegar 1 Tbsp Dijon mustard 1 Tbsp maple syrup 2 tsp miso (omit for Soy-Free option) 1 tsp grated ginger

Make It Like So

1. Combine all the ingredients in a mason jar and shake, shake, shake. Sweet Ginger Dressing Module: Raw Food Foundation / Video 3 || Page 195 in The UnDiet Cookbook Makes 3/4 cup 1/2 cup fresh lemon juice 3 Tbsp tamari 3 Tbsp flax, hemp or olive oil 2 Tbsp maple syrup or honey 1–2 Tbsp freshly grated ginger (depending on how spicy you like it)

Make It Like So

1. Place all the ingredients in a mason jar and shake, shake, shake.



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Kimchi Module: Raw Food Foundation / Video 4 Makes 6-8 cups 1 head napa cabbage, cored and shredded (makes about 8 cups) 6 green onions, chopped 2 carrots, grated 1 daikon radish, grated 10 red radishes, grated 5 garlic cloves, minced 3 Tbsp grated ginger 2 Tbsp sea salt 3 Tbsp chilli flakes or 1 1/2 Tbsp chilli powder

Make It Like So

1. Prep all vegetables as directed in ingredients and place in large bowl. Add salt and chilli flakes. Use a larger bowl than you think you might need, as it lends to better veggie massaging.

2. Massage cabbage mix for about 10 minutes and then set aside. While resting, the salt will help the veggies to 'sweat', releasing some of their water.

3. Return to massage for another 10 minutes, until cabbage and other veggies are softened and a few tablespoons worth of water has been released.

4. Divide the mix between two 1 gallon/1 litre mason jars. 5. Press kimchi mix down, helping get out any air bubbles and ideally have some of the

liquid come to the top. 6. Seal jar loosely and place in a warm spot (like on top or beside your fridge). Let sit for

4-5 days. If foam starts to form, you can skim that off. After about 4 days, taste the kimchi (with a clean fork, never double dip) and decide if you want to let it ferment longer or you're ready to enjoy it.

7. Once ready, seal the jar and store in your fridge. Will keep for 2-3 months sealed.



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Ghee Healing Spread Module: Therapeutic Foods / Video 3 1 block of organic butter

Make It Like So

1. Heat a wide-bottomed skillet with high sides over medium heat. Once hot, add in your butter and stir occasionally to assist with the melting.

2. Once butter is melted and begins to bubble, lower the temperature slightly. Cook for 25 to 30 minutes or until the milk protein has completely separated and there is a layer on the top.

3. Using a small sieve, begin skimming the top layer off until Ghee looks clean. There may be some bits at the bottom.

4. Slightly raise the heat back up to medium low and continue cooking another 5 to 10 minutes until most of the bubbling stops and the milk protein bits on the bottom of the pan begin to brown, but aren’t burning. Immediately remove the Ghee from the stove top and set somewhere to cool.

5. Once cool, strain through a fine mesh strainer or cheesecloth. Discard the toasted bits from the bottom of the pan. Store Ghee at room temperature in a glass container or mason jar and use as needed.

Gut Healing Spread Module: Therapeutic Foods / Video 3 1 small jar (1/2 lb) organic Ghee, softened at room temperature 1/2 cup organic olive oil 3 tsp of probiotic powder 3 tsp colostrum powder 2 tsp L-glutamine powder 6 tablets zinc carnosine, crushed to powder 1 Tbsp raw honey

Make It Like So

1. Mix with a whisk or food processor briefly until all ingredients are evenly mixed. Store in the refrigerator for about 2 weeks.

2. Use 1–2 tablespoons daily on warm food as a butter substitute. It is also great on warm vegetables, brown rice, and winter squash. Enjoy!



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Cashew Cream Cheese Page 196 in The UnDiet Cookbook Makes 1 cup 1/2 cup cashews, soaked 2-6 hours (if you don’t have time to soak, use 1/2 cup of water when blending) 2 Tbsp fresh lemon juice 2 Tbsp olive oil 1 Tbsp coconut sugar 1/2 tsp sea salt 1/4 cup water

Make It Like So

1. Place all the ingredients except the water in your high-speed blender and blend until smooth and creamy. Add the water 1 Tbsp at a time until the desired consistency is achieved. You may need to scrape down the sides frequently. If you don’t have a high-powered blender, you can make this in your food processor, fitted with the s-blade. You’ll need to scrape down the sides regularly. This cream will thicken slightly when refrigerated.

2. This will keep in an airtight container in your fridge for 4 days.



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Raw Marinara Sauce Serves 4-6 1 clove garlic 1 cup sundried tomatoes, oil-packed or soaked (if using soaked, measure post-soaking) 3 large tomatoes 1 red bell pepper 2 Tbsp fresh basil or 1 Tbsp dry 2 Tbsp fresh oregano or 1 Tbsp dry 1/4 cup chopped parsley, tightly packed 1/4 cup extra virgin olive oil 1 tsp sea salt Dash cayenne

Make It Like So

1. Place the garlic in a food processor and process until finely chopped. 2. Add the sundried tomatoes and process until well-chopped. 3. Add the fresh tomatoes, red peppers, basil, oregano, parsley, olive oil, sea salt and

pinch of cayenne. 4. Stop occasionally to scrape down the sides of the container with a spatula. 5. Process as smooth as desired.



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Sauerkraut 1 medium cabbage 1 Tbs caraway seeds 1 Tbs sea salt 2-3 Tbs chopped or grated ginger (optional) 2/3 cup grated carrot (optional)

Make It Like So

1. Remove large outer leaves from cabbage and set aside. Core and shred cabbage. 2. In a bowl, mix cabbage with caraway seeds, sea salt and optional ginger and carrots. 3. Massage with your hands (or pound with a wooden mallet should you have one and

feel so inclined) for about ten minutes. Juices will be released. 4. Place into clean mason jar and pound down until juices come up and cover the

cabbage, leave about 2 inches of space at the top. 5. Carefully place whole cabbage leaves overtop (inside the jar) to ensure airtight. Seal

jar firmly. 6. Keep at room temperature for about 3 days and then transfer to your fridge. It may be

eaten right away but will improve with time.



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Crackers + Wraps Sesame Orange Crisps Module: Fueling with Food / Video 1 || Page 99 in The UnDiet Cookbook Makes 24 crackers 1 cup sesame seeds, soaked overnight 1/2 cup fresh orange juice (about 2 oranges) 2 Tbsp caraway seeds 1 Tbsp honey or maple syrup 1 tsp freshly grated orange zest 1 1/2 cups flax seeds, ground 1 tsp sea salt

Make It Like So

1. Preheat the oven to 350°F. Line a baking sheet with parchment paper. 2. In a food processor, mix the sesame seeds with the orange juice until smooth. Add the

caraway seeds, sweetener of choice, and orange zest and process for 2 minutes more. 3. Transfer this mixture to a medium bowl and mix in the flax seeds by hand until a

doughy consistency is reached. 4. Roll the dough out thinly (1/8 inch) between two sheets of parchment paper.

(Remember that the thinner you roll them the quicker they’ll crisp up!) Cut into the desired shape with a cookie cutter or knife.

5. Place them on the prepared baking sheet and bake for 20 minutes. Turn the crackers over and continue to bake for 10 to 15 minutes, until dry and crispy. Store in an airtight container for 4 days.



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Rosemary Almond Pulp Crackers Module: Raw Food Foundation / Video 6 Makes 12 crackers This uses dehydrated almond pulp from making nut milk 1/2 cup dehydrated almond meal 1 Tbsp olive oil 3/4 cup roughly chopped zucchini 2 tsp lemon juice 1 tsp nutritional yeast (optional) 1/2 Tbsp dried rosemary, ground 1/4 tsp sea salt 2 Tbsp ground flaxseed

Make It Like So

1. In a blender or food processor, combine almond meal, olive oil, zucchini, lemon juice, nutritional yeast, rosemary and salt. Mix until smooth.

2. Transfer to a mixing bowl and fold in flaxseeds. 3. Spread mixture on dehydrator sheet about 1/8 inch thick. Dehydrate at 115 for 3

hours, and the score into your desired cracker shape. Return to dehydrator and continue to dry for another 8 hours or until crispy. You may need to turn them over and remove the non-stick sheet to get them crispy through and through.



35

Split Pea Rice Wraps Page 103 in The UnDiet Cookbook Makes twelve 6-inch wraps 1/2 cup brown rice, soaked 4 hours 1 cup split peas, soaked 4 hours 1 1/2–2 cups of water Spices and seasonings (optional – see below)* 1 tsp sea salt Coconut oil or organic ghee

Make It Like So

1. Drain and rinse the rice and peas thoroughly in a fine mesh sieve. Transfer them to a blender or food processor and process with 1 cup of the water, spices if using, and sea salt (taste to see if it needs more salt—it will taste bitter at this point, but have faith!). Process until perfectly smooth. You may wish to add more water, depending on how thick you want your wraps to be. I often end up adding nearly 3 cups water total as the batter will thicken as it sits.

2. Heat your heavy-bottomed, stick-resistant pan with the oil. Once it’s very hot, slowly spoon out 1/4 cup of batter, making sure to layer it very thinly in a circular pattern 6 inches in diameter to keep the batter thin and uniform. You may want to use a spatula to spread it further once you’re done pouring. Allow it to cook until the top is bubbled and nearly dry.

3. Flip the wrap over and cook for another 2 minutes, or until cooked through. Remove from the pan and make the next one. It’s best to keep these at room temperature while you continue to use up the batter.

4. These store very well in the fridge in an airtight container. Just heat them up in the oven before serving.

*Seasoning Options

• 2 tsp fennel seeds + 2 tsp fenugreek seeds • 2 cloves garlic, minced • 1/4 cup fresh cilantro + chili flakes to taste • 1 tsp lemon zest + 2 Tbsp sesame seeds (stirred in after blending)



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Salads + Veggie Side Dishes Cauliflower Mega-Millet Mash Module: Plantiful Eating / Video 4 || Page 147 in The UnDiet Cookbook Serves 4 as a side 2 1/2 cups water 1 cup millet, soaked 2 hours (if time permits) and rinsed* 1 white onion, chopped 1 clove garlic, chopped 1 head cauliflower, coarsely chopped 1/4 cup olive oil or organic ghee Sea salt Flat-leaf parsley, to garnish *Make It Grain-Free! The millet adds a creamy, buttery flavor to this mash, but you can easily leave it out. Steam the cauliflower, onion, and garlic and mash as directed. Just like that!

Make It Like So

1. In a medium pot, combine the 2 1/2 cups water with the millet, onion, and garlic. Cover, bring to a rapid boil, and then turn down the heat to a simmer.

2. After 10 minutes, place the cauliflower on top of the millet and cover the pot again. Do not stir. The steam from the millet will cook the cauliflower. Simmer for another 20 minutes, or until all the water is absorbed. Remove from the heat and add the oil.

3. Mash it all up with a potato masher for a chunkier texture, or transfer to a food processor or high-powered blender for a smooth texture. Add sea salt to taste.

4. Serve hot, garnished with parsley.



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Trip to Italy Vegetables Module: Fueling with Food / Video 2 || Page 132 in The UnDiet Cookbook Serves 6 as a side 12 organic cremini mushrooms, stems removed 3 red bell peppers (or get one orange and one yellow to mix it up), halved and de-seeded 2 small zucchinis, halved 1 red onion, quartered and sections separated 1 small eggplant, sliced into four 3/4-inch slices 2 Tbsp olive oil 6 cloves garlic, unpeeled 1/4 cup chopped flat-leaf parsley 1/4 cup Basic Herb Vinaigrette (page 24)

Make It Like So

1. Preheat the oven to 400°F. 2. Toss the vegetables in the oil. Place them on an oven grill, pizza pan, or parchment-

lined cookie sheet. Add the garlic and bake for 25 minutes, or until the vegetables are cooked through but not overcooked. Remove from the oven and let cool just enough to handle. Pick out the garlic and set it aside.

3. Slice all the vegetables to the desired size (1/2–1 inch is good) and mix them together in a serving dish. Peel and slice the garlic and add it to the vegetables. Toss with the fresh parsley and vinaigrette.

4. Serve warm or at room temperature.



38

Cauli Cauli Couscous Module: Fueling with Food / Video 5 || Page 152 in The UnDiet Cookbook Serves 6 2 cups cherry tomatoes 1 head cauliflower 1 bunch cilantro, chopped 1 bunch flat-leaf parsley, chopped 1/4 cup chopped fresh basil, (or 2 Tbsp dried) 1 red bell pepper, chopped 1/2 cup chopped organic dried apricots 1/3 cup sunflower seeds 1/3 cup flax oil 1/4 cup fresh lemon juice Sea salt

Make It Like So

1. Halve the cherry tomatoes and squeeze to de-seed, or use your de-seeding method of choice.

2. Process the cauliflower in your food processor with the s-blade to achieve a couscous-like consistency. You may need to put this through your food processor in small batches. You want the cauliflower to be grainy, not mushy! You can also finely chop by hand if you don’t have a food processor.

3. Place the cauliflower in a bowl and add the cilantro, parsley, basil, tomatoes, bell pepper, apricots, sunflower seeds, oil, and lemon juice. Mix thoroughly.

4. Add sea salt to taste. Stir well and serve at room temperature.



39

I Heart My Kale Salad Module: Raw Food Foundation / Video 1 || Page 130 in The UnDiet Cookbook Serves 2 as a meal, 6 as a side 1 head organic kale, de-stemmed (any type will do) 2 Tbsp lemon juice 2 Tbsp olive oil 1/4 tsp sea salt 1/4 cup sundried tomatoes, soaked 20 minutes if dried 1 handful sunflower sprouts 1/2 avocado, cubed 1/2 cup coarsely chopped walnuts (omit for Nut-Free option) 2 Tbsp capers 1/2 cup Tahini Dressing (page 26)

Make It Like So

1. Slice kale leaves into thin strips, transfer to a large mixing bowl, drizzle with the lemon juice and olive oil, and sprinkle on the salt. Gently massage them for 3 to 5 minutes, until they start softening and the color gets dark and beautiful. Set aside.

2. Coarsely chop the softened sundried tomatoes and add them to the kale. Add in the sprouts, avocado, walnuts, and capers, and toss with Tahini Dressing.



40

Cucumber Sprout Taboulleh Module: Raw Food Foundation / Video 2 || Page 143 in The UnDiet Cookbook Serves 4–6 as a side 1 large English cucumber 1 avocado, cubed 1 tomato, de-seeded and cubed 1 bunch flat-leaf parsley, chopped 1 bunch cilantro 2 Tbsp fresh basil, chopped 1/2 cup coarsely ground almonds (use sunflower seeds for Nut-Free option) 1/4 cup Miso Dijon Dressing (page 27) 2 cups sprouts (any kind) Sea salt

Make It Like So

1. Slice the cucumber in quarters lengthwise and then chop them into ½-inch pieces (you’ll have about 3 cups of cucumber).

2. In a large mixing bowl, mix together the cucumber, avocado, tomato, parsley, cilantro, and basil. Mix in the ground almonds.

3. Add the dressing and mix thoroughly. The salad will become creamy due to the avocado, ground nuts, and dressing.

4. Add in the sprouts, toss gently. Add sea salt as needed and serve.



41

Sweet Potato Arame Salad Module: Raw Food Foundation / Video 3 || Page 144 in The UnDiet Cookbook Serves 6 as a side 1/3 cup dry arame seaweed 3/4 cup water 4 cups peeled and grated sweet potato 2 cups matchstick-cut green apple 1/2 cup sliced celery 1/4 cup sesame seeds, toasted Sweet Ginger Dressing (page 27)

Make It Like So

1. Rinse the arame and soak it in the water for about 10 minutes to soften. Set aside. 2. Place the grated sweet potato in a large salad bowl. Add the apple, celery, sesame

seeds, and seaweed (discard soak water). 3. Mix in the dressing and serve.

Knife Skills Salad Serves 1 2 cups romaine, cut into long thin strips or 2 cups cooked quinoa or brown rice 1/2 red pepper, brunoised (aka small cut) 1/2 carrot, half carrot coins 1/2 cup cucumber (medium cut) 1 Tbsp, sweet onion (fine dice) 2 Tbsp fresh herbs of choice, thin chop 2 Tbsp dressing of choice

Make It Like So

1. Slice and dice vegetables as outlined above. 2. Plate vegetables on salad with base of greens or grains, and small piles of each

vegetables to clearly display the cuts. 3. Add dressing of choice as desired.



42

Sweet Corn Salsa Salad Page 137 in The UnDiet Cookbook Serves 4–6 as a side 2 cups organic corn, cooked (about 4 cobs) 1 cup de-seeded and chopped tomatoes 1 cup cucumber, chopped 1 red bell pepper, chopped 1 bunch cilantro, finely chopped 1 clove garlic, minced 1/4 cup red onion, finely chopped 1/4 cup fresh lime juice 2 Tbsp olive oil Sea salt

Make It Like So

1. Mix all the ingredients together. 2. Place in the fridge to let the flavors mix for about 1 hour before serving.



43

Mains/Entrees Vegalicious Quiche

Module: Plantiful Eating / Video 3 || Page 75 in The UnDiet Cookbook Serves 6

Filling 4 free-range, farm-fresh happy eggs* or 1 250g block firm organic sprouted tofu 2 Tbsp olive oil, coconut oil, or organic ghee 3/4 cup chopped red onion 1/2 cup chopped red bell pepper 1/4 cup de-seeded and chopped tomato 2 cups chopped spinach 1 cup organic mushrooms, cleaned and sliced (stems removed and discarded) Pinch of cayenne or dash of hot sauce Sea salt 1/4 cup sheep’s milk cheddar, cut into 1/2-inch cubes (optional)

Crust* 1 cup millet, soaked 2–4 hours 2 cups water 1 Tbsp coconut oil or organic ghee * Make It Soy-Free and Protein Powered! Choose the egg option and omit the crust all together. Sure, it becomes more like a tortilla or frittata, but labels are for tin cans. (And I know, millet isn’t really a grain but it functions like one.)

If using eggs: Make It Like So

1. Beat the eggs together in a bowl and set aside.

If using tofu: Make It Like So

1. Rinse the tofu and wrap it in a clean towel and place on a plate. Lay some heavy books on top to press out the excess water. Cut it into quarters and run it through your food processor until it gets creamy. You may need to add a little water if it’s too dry.



44

All together now: Make It Like So

1. In a pot, cook the soaked millet in the 2 cups of water for 15 to 20 minutes, until the grain is soft and the water has been absorbed. Once it’s ready, allow it to sit for 5 minutes, uncovered, then fluff with a fork.

2. Preheat the oven to 350°F. Grease a 9-inch round pie plate with the 1 Tbsp oil and place the millet on top, pressing it down to about a 1/4-inch thickness and pushing up the edges about 3/4 inch.

3. While the millet is cooking, prepare the filling. 4. Heat the 2 Tbsp of oil in a skillet and add the onion. Cook until translucent, about 5

minutes. 5. Add the bell pepper, tomato, spinach, and mushrooms. Cook for 5 to 8 minutes, or

until fork-tender. 6. If using tofu, add it to the pan and cook for 5 minutes. If using eggs, transfer the

veggies to a bowl with the beaten eggs and mix together. Stir in the cheese if you’re using it, along with hot sauce and sea salt.

7. Pour the veggie + egg/tofu mix into the millet shell and bake at 350°F for 15 to 20 minutes, until firm in the middle. Broil for 2 minutes to crisp the top slightly.

8. Allow to cool and then cut into perfect little slices of breakfast (or lunch or dinner) deliciousness.



45

UnShepherd’s Pie Module: Plantiful Eating / Video 4 || Page 166 in The UnDiet Cookbook Serves 8 2 Tbsp olive oil, coconut oil or organic ghee 1 red onion, chopped 3 cloves garlic, minced 4 medium carrots, scrubbed and sliced into thin coins 4 celery stalks, coarsely chopped 1 sweet potato, coarsely chopped into 1/2-inch cubes 1 cup organic peas, fresh or frozen (can use still frozen) 1 1/2 cups water 2 cups (about 18) shiitake mushrooms (or mushrooms of choice one 15 oz can organic adzuki beans, drained and rinsed 1 Tbsp dried thyme 1 Tbsp dried oregano 1 tsp ground turmeric 1 tsp sea salt Pinch of cayenne 1/4 cup brown rice flour or almond flour Cauliflower Mega Millet Mash* (page 36) Gravy Boating (page 22)

* Make it Grain-Free and Protein-Powered! Select the Grain-Free Cauliflower Mega Millet Mash option on page 36 (and make a double batch). Replace the beans with 1 lb organic pastured ground beef. Cook the meat in a skillet over medium heat just until browned. Drain off the excess liquid and set aside while you follow the method below.

Make It Like So

1. Heat the oil in a large pot over medium heat and add the onion and garlic. Sauté until aromatic and the onion is slightly translucent. Add the carrots, celery, sweet potato, peas, and water. Let simmer, uncovered, for 8 minutes.

2. Add the mushrooms, beans or cooked meat, and all the seasonings and simmer, still uncovered, for another 10 minutes. Add the flour as needed to thicken.

3. Preheat the oven to 400°F. Fill a 12- x 9-inch baking dish with your pie filling and flatten it with a spatula. Spread out the cauliflower mash over top.

4. Bake for 40 minutes, until bubbling and lightly browned. Allow to rest for 10 minutes before serving.

5. Serve hot, accompanied with Gravy Boating (page 22).



46

Almond Veggie Burger Bundle

Module: Fueling with Food / Video 2 || Page 156 in the UnDiet Cookbook Makes 6 burgers 1 1/2 cups whole almonds* 3/4 cup ground flax seeds* 2 cloves garlic, minced 1/2 cup finely chopped broccoli (use stocks or florets) 1/4 cup finely chopped red onion 2 Tbsp chopped flat-leaf parsley 2 Tbsp chopped cilantro 1/4 cup balsamic vinegar 2 Tbsp olive oil 1/2 tsp sea salt 1 egg or 1 serving Chia Paste** Bibb lettuce for serving (or any green that’s large and in charge)

*Make it Nut-Free and Protein-Powered If you want to make this burger with organic pastured meat, just replace the almonds and flax with 1 lb of pastured ground beef or turkey. You’ll still get loads of veggies mixed in with it, and really, that’s the whole point of kicking it plantiful. **Chia paste: To replace one egg, grind 1 Tbsp chia seeds and mix with 1/4 cup warm water. Let sit for 10 minutes, then use to replace egg.

Make It Like So

1. Preheat the oven to 350°F. Line a cookie sheet with parchment paper. 2. Put the almonds through the food processor to get a powdery texture, but they

shouldn’t be completely fine. Transfer to a mixing bowl and add the ground flax. If you’re using meat, skip the food processor and place the ground meat in the mixing bowl. Add the garlic, broccoli, onion, parsley, cilantro, balsamic, oil, and salt. Mix well.

3. Add the egg or chia paste and mix thoroughly. You’ll likely need to roll up your sleeves and dig in with your hands. Form the mixture into six patties on the prepared cookie sheet. Bake for 30 minutes.

4. Remove from the oven when slightly browned, and allow to cool slightly on a cooling rack. Serve warm or at room temperature wrapped in lettuce with pickles, tomatoes, and Spicy Mango Chutney (page 24) or BBQ Sauce (page 20).



47

Easy-Street Mung Bean Pizza Module: Fueling with Food / Video 4 || Page 159 in the UnDiet Cookbook Serves 2-3

Crust 1 cup mung bean sprouts 1/4 cup chickpea flour 1 egg or 1 serving Chia Paste** 1/2 tomato 1/2 cup baby spinach 1 Tbsp coconut sugar 1/4 tsp Himalayan salt

Toppings Kale Creamified Pesto (page 25) 1/2 red onion, thinly sliced 1/4 cup sliced roasted red bell peppers 1/4 cup olives, sliced 1/2 pear, sliced 1/2 cup kale Pinch of sea salt **Chia paste: To replace one egg, grind 1 Tbsp chia seeds and mix with 1/4 cup warm water. Let sit for 10 minutes, then use to replace egg.

Make It Like So

1. Preheat the oven to 350°F. Line a cookie sheet with parchment paper. 2. In a food processor (not a blender), process the crust ingredients together until well

mixed but not smooth. 3. Spread the crust mixture evenly on the prepared baking sheet to about 1/4-inch thick

in a rectangle. Bake for 20 minutes, then test that the center feels dry and a little firm. 4. Remove the crust from the oven and top with pesto and assorted toppings. Add the

kale last so that it will crisp, creating kale chips on top of your pizza. Season to taste with a pinch of sea salt.

5. Bake for an additional 30 minutes, or until the crust is your preferred texture. The longer you bake it, the crispier it will get.



48

Veggie Rice Wraps Module: Plantiful Eating / Video 5 || Page 129 in UnDiet Serves 4 as a side, 2 as a meal 8 sheets rice paper 1 avocado, peeled and sliced lengthwise 1 carrot, grated 1/2 red bell pepper, sliced lengthwise 1/2 red apple, peeled and sliced into matchsticks 4 inches cucumber, sliced into long strips 1 cup baby spinach 1/4 cup cabbage, shredded 2 organic eggs, whisked in a bowl, cooked as an omelet, then sliced into thin strips (optional) 4 sprigs cilantro

Make It Like So

1. Soak one piece of rice paper in warm water until soft. Carefully remove, allow excess water to drain, and lay out on flat surface. Arrange veggies in a row along center of rice paper. Add greens last. On your first few attempts, fewer veggies will be easier to roll.

2. Leave about 1 1/2 inches (4 cm) at both ends and carefully roll the wrap up, leaving long edges open. You’ll take care of those with the second piece of rice paper.

3. Soak and drain a second piece of rice paper, and lay out on flat surface. Place roll along center of second piece of rice paper, folding end edges in first and then roll in remaining sides.



49

Memories of Martini’s Fettuccine Module: Plantiful Eating / Video 6 || Page 163 in The UnDiet Cookbook Serves 4–6

For the Fettuccine 2 cups coarsely chopped cauliflower 4 cups thinly sliced strips of kale 1 Tbsp olive oil 1 clove garlic, minced 8 organic button or shiitake mushrooms, cleaned, de-stemmed, and sliced 1 tomato, de-seeded and chopped 1 6–8-inch zucchini 1/2 package gluten-free soba noodles, about 6 oz, cooked as directed (omit for Grain-Free option)

For the Vegan Alfredo Cream Sauce 3/4 cup whole cashews, soaked 2 hours (if time permits), and rinsed 3/4 cup water 1/4 cup nutritional yeast 2 tsp tamari or coconut aminos 1 clove garlic Sea salt

Make It Like So

1. Steam the cauliflower until fork-tender, remove from the cooking water, and run under cool water. Reserve the pot of cooking water. Steam the kale over this water for about 5 minutes, just until wilted. Set aside.

2. Heat the oil in a skillet over medium heat and add the garlic. Once aromatic, add the mushrooms and sauté until the moisture is released and the mushrooms shrink.

3. Create long strips of zucchini with your spiral slicer or vegetable peeler. Set aside. 4. Mix the cream sauce ingredients together in a blender, adding more water and salt as

required. 5. In a medium pot, combine the vegetables with the noodles, if using, and add the

cream sauce over medium heat while stirring. Depending on how creamy you want your fettuccini, you may not want to use the whole batch. Extra can be stored in the fridge in an airtight container for up to 3 days.

6. Add salt to taste and serve warm.



50

Kimchi Maki Rolls Module: Raw Food Foundation / Video 5 || Page 169 in The UnDiet Cookbook Serves 2 4 nori sheets (one sheet of nori will yield 6–8 pieces) 1/2 cup Sunflower Power Spread (page 21) 1 apple, peeled and sliced in matchsticks 1/2 avocado, sliced 1/2 English cucumber, quartered lengthwise and cut to match width of nori 1/4 cup shredded purple cabbage 1/4 cup kimchi (page 28) 3–4 sprigs cilantro Tamari or coconut aminos for dipping

Make It Like So

1. Place the nori sheet shiny side down on a bamboo mat, with the lines in the nori lining up with the lines in the mat. Spread Sunflower Power Spread along the edge of the nori closest to you, leaving 1/2 inch of space at the edge. Layer on the filling in a neat row, leaving 1/2 inch of space at the top.

2. Holding the closest edge of the bamboo mat, roll the nori away from you. Tighten the roll as you go, the same way you would roll up your yoga mat, to minimize excess space. Be careful not to make it too tight as the fillings may start to squeeze out the ends. Rub a bit of warm water on the edge farthest from you. This will help the two sides of nori stick together. Give the whole roll a little squeeze and then unwrap the mat.

3. Move your full roll to a cutting board. With a very sharp knife, slice it in half first. From there you can cut it into six or eight, whichever you prefer.



51

Feet on the Earth Indian Stew Page 160 in The UnDiet Cookbook

Serves 6

1/2 cup brown rice, soaked 2–6 hours 1/4 cup mung beans, soaked 2–6 hours 2 Tbsp coconut oil or organic ghee 2 tsp ground coriander seeds 2 tsp ground cumin seeds 1 tsp dried oregano 1 bay leaf 2 tsp grated fresh ginger 1 tsp ground turmeric 3 cups water 1 Tbsp sea salt 2-inch piece of kombu seaweed (optional) 6 cups fresh vegetables: your choice of carrots, zucchini, celery, kale, collard greens, chard,cabbage, squash, sweet potato, beets, etc.

Make It Like So

1. Drain and rinse the soaked rice and mung beans.2. Warm the oil in a large pot and add the coriander, cumin, oregano, and bay leaf. Over

low heat, sauté the spices until aromatic but not burnt. Stay by the pot! Stir in theginger, turmeric, rice, and mung beans.

3. Add the water, sea salt, and seaweed. Cover the pot and bring to a boil. Turn down theheat to a simmer and cook the rice and beans for 20 minutes.

4. Meanwhile, wash and dice vegetables. Add them to the rice and beans at the 20-minute point, before the water has been completely absorbed. Layer the vegetableswithout disturbing the rice or beans. Start with the root vegetables and move up inthe order they grow from below ground to above, with leafy greens being added last.Cook for an additional 20 minutes covered on low without stirring.

5. Once the rice and beans are cooked and the veggies are tender, stir thoroughly to mixeverything together, add more sea salt to taste, and serve.



52

Sweet Potato and Black Bean Burritos Serves 4-6 2 Tbsp olive oil 2 tsp cumin, ground 2 tsp coriander, ground 3 cloves garlic, minced Pinch of cayenne 3/4 cup red onion, finely chopped 2 cups cooked black beans, or 1 BPA-free organic can 2 cups sweet potato, coarsely chopped 10 cherry tomatoes, quartered 1/4 cup water, if needed 1 1/2 tsp sea salt or more to taste 4-6 corn tortillas or 8-12 rice paper wraps (if double wrapping) Additional filling options: 1 red pepper, julienned 1 avocado, sliced 1/2 cup lightly packed cilantro leaves 2-4 cups shredded lettuce

Make It Like So

1. Heat oil on medium heat in medium-size pot and add cumin, coriander and cayenne. Cook until fragrant but not burning. Add garlic and cayenne and cook for another 2 minutes.

2. Stir in red onion, black beans, sweet potato and tomatoes and cook for 15 minutes, stirring occasionally. Add small amounts of water if beans start to stick. Add sea salt and additional cayenne to taste.

3. Once sweet potato has softened, remove from heat and allow to cool slightly. Using a potato masher, mash until desired consistency is achieved.

Burrito assembly:

1. Steam corn tortilla or soften rice paper in warm water just until softened. 2. Dollop about 1/4 cup of bean filling into centre of tortilla, spreading it vertically

through the middle. 3. Add additional optional toppings. Add salsa inside or layer over top. 4. Carefully wrap in one end, and then both sides, leaving opening on top.



53

Walnut “UnMeat” Balls and Zucchini Noodles Serves 4-6

‘Meat’ balls: 3 small cloves garlic 3 cups raw walnuts, soaked 4-6 hours 3 Tbsp fresh lemon juice 1 Tbsp extra virgin olive oil 1 Tbsp tamari Pinch of sea salt 3 Tbsp finely chopped parsley 3 Tbsp finely chopped onion

Spaghetti: 3 large zucchinis 1 batch Raw Marinara Sauce (page 31)

Make It Like So

1. Slice zucchini into thin noodles using a vegetable spiral slicer. Alternatively, using vegetable peeler, run the peeler lengthwise down the zucchini creating long flat noodles.

2. Place the garlic in the food processor and process until finely chopped. 3. Add the walnuts, lemon juice, olive oil, tamari and salt and process into a paste. Leave

it slightly chunky if you prefer the texture. 4. Stop occasionally to scrape down the sides of the container with a spatula. 5. Transfer to a small bowl. Stir in the parsley and onion and mix well. 6. Shape mixture into balls. 7. Serve “UnMeat” balls at room temperature or warm slightly on low in oven or in a

dehydrator with Raw Marinara Sauce (page 31) and zucchini noodles.



54

Baking + Desserts Flourless Ginger Pear Tartlets Module: Fueling with Food / Video 6 || Page 229 in The UnDiet Cookbook Makes 6 large tarts or 12 small tarts 2 1/2 cups whole walnuts 1 1/2 cups dates, pitted 4 pears 1/4 cup lemon juice 2 1/2 cups water 3 Tbsp coconut sugar 1 1/2 Tbsp grated fresh ginger 1/4 tsp ground cinnamon

Make It Like So

1. Preheat the oven to 350°F. 2. Place the walnuts and dates in a food processor and process for about 40 seconds.

You want a coarse texture that is ground enough to hold together when pressed. To test, take a pinch of the crumbs between your fingers and press it together. If it is over processed, the crust will end up pasty and will not taste as good. If it is not quite ground enough, it won't hold together.

3. Press the crust mix into 6 large or 12 mini tart pans—or in a pinch, lined muffin cups—making sure to go up the sides of the pan about 1 inch as well. Place in the oven and bake for 20 minutes, or until slightly browned and aromatic. Remove and allow to cool.

4. While the crust is baking, mix the lemon juice with 2 cups of the water in a large bowl. Cut the pears into quarters (skin on or off is up to you), remove the cores, and cut the pears into 1/2-inch cubes. Put the cubes into the lemon water as you cut them to prevent browning. Drain the pears well in a colander once they’ve all been cubed.

5. Place the pears in a large skillet with the sugar, ginger, cinnamon, and remaining 1/2 cup of water. Cook for about 10 minutes, stirring frequently, on medium heat. Remove the pears with a slotted spoon, put them in a bowl, and let cool completely. Reduce the remaining liquid to about half its volume, about 10 minutes and let cool separately. This will become a light syrup.

6. Scoop a spoonful of cooked pears into the crust and brush with the syrup. This can be served warm right away or kept in the fridge and served chilled.



55

Coconut Apple Muffin Lovin Module: Baking and Sweet Treats / Video 1 || Page 80 in The UnDiet Cookbook Makes 12 muffins

Dry Ingredients 3/4 cup brown rice flour 3/4 cup buckwheat flour 1/2 cup sunflower seeds, ground in coffee grinder 1 tsp baking powder 1 tsp baking soda 1 tsp ground cinnamon 1 tsp ground ginger 1/4 tsp freshly ground nutmeg 1/4 tsp ground cardamom 1/2 tsp sea salt

Wet Ingredients 1 egg or 1 serving Chia Paste (page 47) 2/3 cup maple syrup 1/3 cup applesauce 1/3 cup water 1/4 cup coconut oil 1 Tbsp apple cider vinegar 1 tsp pure vanilla extract

Apple/Coconut 1/3 cup organic unsweetened shredded coconut (plus extra for sprinkling) 1/3 cup diced apples 1/3 cup peeled and grated sweet potato

Make It Like So

1. Preheat the oven to 350°F and line a 12-cup muffin tin with unbleached paper liners. 2. Mix all the dry ingredients together and set aside. 3. Mix the wet ingredients together thoroughly by hand or in your blender on low speed. 4. Mix the wet ingredients into the dry ingredients then stir in the coconut, apple, and

sweet potato. Place a scoop of batter (about 1/4 cup) into each parchment-lined muffin cup. Sprinkle with additional shredded coconut.

5. Bake for 25 to 30 minutes, or until a toothpick inserted into the center of a muffin comes out clean.



56

Grain-Free Almond Bread Module: Baking and Sweet Treats / Video 2 Yields 1 loaf 2 1/2 cups whole raw almonds 1/4 cup arrowroot starch 2 1/4 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 3 large eggs or 2 servings Chia Paste** 1/2 cup Cashew Cream (1/4 cup cashews + ¼ water) 1 Tbsp apple cider vinegar 2 Tbsp olive oil 1 Tbsp coconut syrup (can also use honey, or maple syrup - optional) 1/4 cup pumpkin seeds 1/4 cup sunflower seeds 1/4 cup chia seeds 1 Tbsp sesame seeds (sprinkled on top) 1 tsp rock salt (sprinkled on top) **Chia paste: To replace one egg, grind 1 Tbsp chia seeds and mix with 1/4 cup warm water. Let sit for 10 minutes, then use to replace egg.

Make It Like So

1. Preheat the oven to 325F. Grease and dust a loaf pan (I used coconut oil and rice flour).

2. Grind almonds in a food processor or coffee grinder until in a fine meal. 3. Sift together starch, baking powder, baking soda and salt. Mix in with almond meal,

and additional seeds. 4. In a separate bowl, mix together the wet ingredients – eggs, cashew cream, oil,

coconut syrup. 5. Mix wet and dry together until there are no lumps, but don’t over-mix. 6. Pour into the pan and smooth the top. Sprinkle with sesame seeds and rock salt. 7. Bake for about 45-50 minutes – it will be ready when a toothpick inserted in the

center comes out clean and feels firm when you press down. 8. Allow bread to sit for about 5 minutes before removing it to a cooling rack. Best

stored wrapped in the fridge.



57

Hemp Chocolate Spread Module: Baking and Sweet Treats / Video 2 ¼ cup hemp seeds 1/3 cup raw cacao ¼ cup ghee or coconut oil 2 Tbsp honey pinch of sea salt

Make It Like So

1. Process all ingredients together until smooth. Add more sweetener as desired to taste.



58

Almond Butter Cups

Module: Baking and Sweet Treats / Video 3 || Page 237 in UnDiet Makes 12 almond butter cups in a muffin tin, or 24 in candy molds

Homemade Raw Chocolate 1/2 cup raw cacao powder* 1 tsp maca 1/4 cup cacao butter 1/4 cup coconut oil 1 Tbsp raw honey or coconut syrup *Note: You can replace the cacao powder with 2 bars dark chocolate, but try and use dark chocolate that is 70 per cent cocoa or greater (or 1 cup dairy-free unsweetened or bittersweet baker’s chocolate).

Filling 1/2 cup almond butter (smooth or crunchy depending on your preference) 1/2 tsp vanilla extract, or 1 tsp fresh vanilla bean Pinch sea salt (plus more if you want to sprinkle on top) 3 Tbsp arrowroot or tapioca flour 2 Tbsp cacao nibs (optional)

Make It Like So

1. Create a double boiler by filling one larger pot with water and placing a smaller one inside. Make sure no water gets into the inside pot as this will turn the melting chocolate. Add all chocolate-making ingredients into the small pot and stir as it melts.

2. Once melted, pour 1 spoonful into 12 muffin liners or candy trays. You may wish to add the liners to a muffin tin for added support.

3. Chill in the fridge or freezer until the chocolate has hardened a little (about ten minutes). Set remaining chocolate aside.

4. While chocolate is setting, mix together the almond butter, salt, vanilla, arrowroot flour and optional cacao nibs until it is able to form little round doughy balls. You may need more arrowroot flour but best to add 1 teaspoon at a time to make sure.

5. Make 12 small ‘patties’ with the almond butter mix. Remove chocolate from fridge and place patties on the chocolate base in the muffin liners.

6. Pour remaining chocolate into the cups, covering the almond butter. You may wish to sprinkle sea salt or cacao nibs on top. Keep in fridge or freezer (and best to hide way at the back), until serving.



59

Coconut Vanilla Ice Cream Module: Baking and Sweet Treats / Video 4 || Page 219 in The UnDiet Cookbook Serves 4 One 14 oz can full-fat organic coconut milk 1/3 cup honey or maple syrup 2 tsp pure vanilla extract 2 tsp fresh lemon juice 1 avocado 3 Tbsp unsweetened, shredded dried coconut

Optional Add-Ins 3 Tbsp raw cacao powder (for chocolate!) 1 Tbsp maca powder (for libido!) 3 Tbsp gogi berries (for antioxidants!) Or mix and match some fresh or frozen fruits of choice

Make It Like So

1. Place the coconut milk, honey or maple syrup, vanilla, lemon juice, avocado, and any optional add-ins in a high-speed blender or food processor and process until smooth. Add the dried coconut and blend just until mixed in.

2. Scoop out about 1/2 cup of the mix and put it in the fridge (will keep for up to two days). Freeze the remainder in ice-cube trays for 4 or more hours.

3. Place the ice-cream cubes and unfrozen reserved mix in your high-speed blender or food processor and mix until smooth. Scoop into bowls and enjoy! Leftover ice cream will keep in your freezer in an airtight container for 2 weeks. After that it starts getting frosty.



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Chocolate Crackle Module: Baking and Sweet Treats / Video 4 || Page 220 in The UnDiet Cookbook Makes 1 cup 1/2 cup raw cacao 1/4 cup coconut oil 1/4 cup cacao butter 2 Tbsp honey or maple syrup

Make It Like So

1. Fill a pot with 2 inches of water and place a stainless steel bowl over top to fashion a double boiler. Over medium heat add all the ingredients to the bowl.

2. Stir continuously until the ingredients melt together. 3. Drizzle over your favorite ice-cream treat, or dip fruit in it, set the fruit on a

parchment-line baking sheet, and then chill in the fridge. Voila! Chocolate crackle! The best way to store extras is in an ice cube tray. Set in the fridge for 1 hour and once solid, pop out and keep in an airtight container. Melt back to liquid as needed (or eat it as your new favorite bon bon!).



61

Sparkly Ginger Chip Cookies Module: Baking and Sweet Treats / Video 5 || Page 226 in The UnDiet Cookbook Makes 24 bigger-than-bite-size cookies 1 cup brown rice flour 1 cup buckwheat flour 1 tsp baking soda 1 1/2 Tbsp ground ginger 1/2 tsp sea salt 1/3 cup coconut oil 2/3 cup coconut sugar 1/4 cup honey or maple syrup 1 1/2 Tbsp grated fresh ginger 1 large egg, well-beaten, or 1 recipe Chia Paste** 4 oz bar semisweet baking chocolate (about 1/3 cup), finely chopped into 1/8-inch pieces Extra coconut sugar for sprinkling **Chia paste: To replace one egg, grind 1 Tbsp chia seeds and mix with 1/4 cup warm water. Let sit for 10 minutes, then use to replace egg.

Make It Like So

1. Preheat the oven to 350°F. Line a baking sheet with parchment paper. 2. In a large bowl, whisk together the flours, baking soda, ground ginger, and salt. Set

aside. 3. Heat the coconut oil in a saucepan until liquid. Remove from the heat and stir in the

sugar, honey, and fresh ginger. At this point, the mixture should be warm but not hot. If it’s hot to the touch, let it cool a bit. Whisk in the egg.

4. Pour this moist mixture over the flour mixture and stir until just combined. Fold in the chocolate.

5. Scoop out the dough using 1 Tbsp measures and flatten with your palm. Place the cookies a few inches apart on the prepared baking sheets. Sprinkle with extra coconut sugar (optional).

6. Bake until the cookies puff up, darken a bit, and get quite fragrant, 7 to 10 minutes.



62

Super Berry Fruit Crumble Module: Baking and Sweet Treats / Video 6 Serves 6-8 Fruit Bottom 2 cups blueberries 2 cups strawberries 2 cups apple, cut into 1/2” cubes 1/2 cup raw honey 1 tbsp arrowroot starch Crumble Topping 2/3 cup brown rice flour 2/3 cup rolled oats 1/2 cup sliced or slivered almonds 1/2 cup raw honey 1/4 cup coconut oil 3/4 tsp cinnamon 1/2 tsp allspice

Make It Like So

1. Preheat the oven to 350°F. 2. Mix fruit, raw honey and arrowroot and spread into an 11” x 9” glass baking dish.

Flatten with a spatula to make sure it is evenly spread. 3. In a medium mixing bowl, combine all topping ingredients then crumble evenly over

fruit mixture. If the fruit doesn’t look completely covered, add additional flour, almonds or oats until the surface is covered.

4. Bake for 45 minutes, or until lightly browned and bubbling.



63

Blueberry Jelly Squares Module: Therapeutic Foods / Video 1 Serves 6-8 2 cups blueberry juice 2-3 Tbsp Organic, unflavoured Gelatin Note: The amount of gelatin is a preference thing. If you’re serving it in a bowl, my preference is 2 Tbsp of gelatin but if you’re making squares, 3 Tbsp will ensure they hold together better.

Make It Like So

1. Warm the juice until warm but not boiling. 2. Measure out 2-3 Tbsp of gelatin and place in small bowl. 3. Transfer to a bowl and slowly pour in the gelatin while whisking vigorously to ensure

no gelatin clumps form. 4. Transfer to 9 inch baking dish or individual molds - however you want to set/serve

your jello. 5. Place in the fridge for 30 minutes or until solid.

Chocolate Chia Pudding Module: Therapeutic Foods / Video 6 Serves 1 2 Tbsp chia seeds (pre-grind in a coffee grinder if you will be using a food processor or have a weak blender) 2 Tbsp raw cacao powder (or cacao beans ground in a coffee grinder) 2 Tbsp organic unsweetened apple sauce or steamed apple puree 1/2 cup water (or herbal tea of choice - licorice would be a good one!) 2 dates, soaked 1 Tbsp fresh mint or 1-2 drops food grade peppermint essential oil Honey or sweetener of choice to taste Pinch of slippery elm powder (optional) 1 tsp - 1 Tbsp fresh aloe gel (optional)

Make It Like So

1. Thoroughly blend all ingredients together. 2. Refrigerate for 1-2 hours until set and thickened.



64

Sesame Kuzu Pudding

Module: Therapeutic Foods / Video 6 Serves 1 1 cup apple juice (or one apple puréed with water) very small pinch sea salt 1 Tbsp kuzu starch 1 Tbsp organic tahini (sesame paste) 1 tsp organic vanilla extract

Make It Like So

1. In a small saucepan, combine apple juice and kuzu. Bring mixture to boil and reduce heat, stirring constantly.

2. Simmer until the kuzu thickens and the color changes from chalky to translucent. 3. Mix in tahini and vanilla. Enjoy as a pudding.



65

Herbal Medicine Simpling Method: Tincture Making Module: Elixirs and Herbal Medicine / Video 6 Herb of choice 40% vodka (in glass bottle) 1 glass jar Parchment paper

Make It Like So

1. Fill up glass jar halfway with herb. 2. Add vodka so that level of the liquid is at least 2 inches above the herb. Note: If you

are using dried herbs, you might have to add more vodka at a later time. 3. Place parchment paper between the lid and jar. (This is done to prevent the rubber

seal from dissolving.) 4. Seal jar tightly. Label jar with date, percentage alcohol, herbs, and method used. 5. Shake 2 times per day for one month. 6. After a month squeeze out the menstrum (the resulting liquid) using cheesecloth or a

nut milk bag. 7. Store menstrum in a dark glass jar.



66

Rosemary Gladstar’s Fire Cider Module: Elixirs and Herbal Medicine / Video 6 1 part garlic 1 part horseradish 1 part onions 1/2 part fresh ginger Cayenne to taste (just a few grains will do) Honey to taste Apple cider vinegar

Make It Like So

1. Chop fresh garlic, onions, and horseradish into small pieces. 2. Grate fresh ginger. 3. Chop enough of the first four ingredients to fill a quart jar approximately half full. 4. Put in wide mouth quart jar and cover with apple cider vinegar (keep vinegar about

two to three inches above the herbs). 5. Add cayenne to taste (just a small amount or will be too hot!). 6. Let sit two to three weeks. Strain and discard spent herbs. 7. Add honey to taste (add the honey after you strain the rest of the herbs).



67

Home and Beauty Care Beauty Pits Deodorant Module: Culinary Nutrition Home and Beauty Care / Video 1 || Page 242 in The UnDiet Cookbook 1/4 cup + 2 Tbsp coconut oil 1/4 cup baking soda 1/4 cup arrowroot flour 10–15 drops of favorite essential oil

Make It Like So

1. In a small saucepan over low heat, melt the coconut oil until it’s mixable. 2. Combine the coconut oil, baking soda, arrowroot flour, and essential oils in a bowl

and mix until thoroughly combined. 3. Transfer to a small mason jar or glass container with an airtight lid and use a small

spoon or popsicle stick to help with application. This keeps indefinitely. Teeth-Happy Toothpaste Module: Culinary Nutrition Home and Beauty Care / Video 2 || Page 236 in The UnDiet Cookbook 1/2 cup coconut oil 1/4 cup baking soda 1 tsp sea salt 10 drops peppermint essential oil 10 drops cinnamon essential oil 5 drops tea tree essential oil

Make It Like So

1. In a small saucepan over low heat, melt the coconut oil until it’s mixable. 2. Combine the coconut oil, baking soda, sea salt, and essential oils in a bowl and mix

until thoroughly combined. 3. Transfer to a small mason jar or glass container with an airtight lid and use a small

spoon or popsicle stick to apply toothpaste to your toothbrush. Will keep for two months.



68

Blind Me with Your White Teeth Whitener Module: Culinary Nutrition Home and Beauty Care / Video 2 || Page 238 in The UnDiet Cookbook 1 tsp baking soda 1 Tbsp apple cider vinegar

Make It Like So 1. Apply a sprinkle of baking soda to your toothbrush and lightly brush it onto your teeth.

You may also wish to pinch a little with your fingers and rub it on by hand. 2. Carefully take the vinegar into your mouth and swish it around. It will fuzz and foam, so

it’s best to do this over the sink until you get used to the sensation. Rinse, rinse, and spit. Repeat three to four times per week.

Smooth-as-Silk Body Scrub Module: Culinary Nutrition Home and Beauty Care / Video 3 || Page 236 in The UnDiet Cookbook 3 Tbsp coconut oil 2 Tbsp honey 2 Tbsp coconut sugar 2 Tbsp sea salt 1 Tbsp freshly grated ginger 10 drops lemongrass pure essential oil (optional, or scent of your choice)

Make It Like So

1. Combine all the ingredients in a bowl. 2. Apply by hand in giant scoops until you’ve covered everywhere you can reach,

including your face. Once you’ve spread it all around, start scrubbing. Using your hands in a circular motion, rub and scrub.

3. Allow the scrub to sit on your skin for 5 to 10 minutes and then take a warm shower to cleanse it off. You can store this in a glass jar with an airtight lid for up to 1 week in a cool spot if you don’t want to use it right away.



69

Chocolate Face Mask Module: Culinary Nutrition Home and Beauty Care / Video 3 1/3 cup cocoa 1/4 cup of organic honey 2 Tbsp avocado 3 tsp oatmeal powder

Make It Like So

1. Mix all the ingredients until the mask is consistent. 2. Apply on the face, gently massaging it so that oatmeal can start exfoliating the dead

skin cell layer. 3. Leave it on for about 20 minutes and rinse off with lukewarm water.

Seaweed Ocean Soother Mask Module: Culinary Nutrition Home and Beauty Care / Video 4 || Page 247 in The UnDiet Cookbook 1 cup dulse or wakame seaweed 2 Tbsp lukewarm water 1 tsp aloe gel (optional) 1 tsp honey (omit for Vegan option) 2 drops lavender essential oil (optional)

Make It Like So

1. In your coffee grinder, grind the seaweed into a powder. 2. Transfer to a bowl and mix with the remaining ingredients. Add more water as

needed to create the desired paste texture. 3. Apply to your face (or arms or feet or wherever you want to use it), leave on for 20

minutes and then rinse with warm water. Pat your skin dry. Use up to twice per week. You can store in a glass jar with an airtight lid for up to 1 week if you don’t want to use it right away.



70

Chamomile Skin-Calming Salve Module: Culinary Nutrition Home and Beauty Care / Video 5 || Page 249 in The UnDiet Cookbook 1/4 cup dried lavender buds 1/4 cup dried chamomile flowers or 3 chamomile tea bags (remove herb from bag) 1/4 cup olive oil 2 Tbsp coconut oil 1 Tbsp jojoba oil 1 Tbsp grated beeswax 5 drops lavender essential oil 5 drops chamomile essential oil

Make It Like So 1. Place the dried lavender and chamomile in a small pot and add the olive oil, coconut oil,

and jojoba oil. Gently warm over low heat—you should be able to easily touch the oils. Once it’s warm, turn off the heat and let it stand for 20 minutes to allow the herbs to diffuse into the oil.

2. While the oil and herbs are warming, melt the grated beeswax in a double boiler. You can fashion a double boiler by using a medium pot full of water, and placing a smaller pot or metal bowl inside. Set aside.

3. Once the herbs are warm, pour them through a double layer of cheesecloth or a nut milk bag and squeeze gently to get out all the remaining oil. Mix that oil with the melted beeswax and your essential oils.

4. Pour into a glass jar with an airtight lid and allow it to set. It will harden in a cold climate, but may be slightly softer in a warm climate. Add the lid once it has cooled. Will keep at room temperature or slightly cooler for 2 months.



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All Purpose Cleaner Module: Culinary Nutrition Home and Beauty Care / Video 6 1/4 cup vinegar 2 Tbsp cup baking soda 3 cups of water 4-5 drops tea tree oil (optional) juice of 1/2 a lemon (optional)

Make It Like So 1. Mix and use on any surface. Spray, scrub and then wipe with a clean, damp cloth.

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