SPRING DETOX - ? Welcome to your 21-Day Spring Detox meal plan full of delicious and healthy ... recipes

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  • SPRING DETOX21-Day meal plan + Recipe guiDe

    Samantha Gladish

  • 2 Holistic Wellness 2015

    21-Day Qualitarian Detox Meal Plan

    Its time you eat like a Qualitarian!

    Welcome to your 21-Day Spring Detox meal plan full of delicious and healthy food.

    This isnt about going on a diet or depriving yourself. This is about eating quality food; being more conscious of the food you buy and just eating damn good!

    Its important to eliminate processed food, sugar, gluten and alcohol (or at least limit it) so that you can thrive during this detox. This meal plan eliminates all the junk and leaves in all the good!

    INVEST IN YOUR HEALTH

    I need to prepare you for the fact that you may face a bit of a sticker shock at the cash register. Yes, your grocery bill will likely be higher than usual, but please... dont freak out!

    Youre investing in your health and youre worth it! Heres how I think about it. You can either pay more upfront for fresh produce and real whole foods, or pay down the road with poor health and medical bills. Its an easy choice once we lay it out like that, right? So dont give yourself a hard time over a slightly higher grocery bill. Just embrace the fact that youre taking the opportunity to do something wonderful for your health, and be proud of yourself for that. You DO NOT need to buy everything organic and you can save lots of money by buying certain grocery items in bulk and shopping at local farmers markets.

    GET YOUR SPOUSE AND FAMILY MEMBERS ON BOARD

    You cant change anyone but yourself, however, you can ask them to support you on your journey. Let your family know you are embarking on a Qualitarian Journey and you would love their support, patience and mouths for taste testing all the new recipes youll be cooking!

    Lets go over a few things regarding your meal plan and how you can make the most of it.

    First off, its important to note that this plan is flexible. Use the recipes as you please and feel free to use the meal plan template to create your own meal plan for the week using your own favorite recipes.

    So what do I mean by flexible? As much as I would love for you to follow the plan 100%, I completely understand that schedules and busy lives can get in the way of cooking and prepping meals. Incorporating just some of the recipes into your week will make a huge difference in your health, energy and vitality.

  • 3 Holistic Wellness 2015

    The last thing I want in my life and your life is complication. I want things to be easy peasy. So dont fret if you cant follow the plan 100% or fall off the wagon for a few days. Its all-good! You always have the opportunity to start fresh and new right where you are!

    I will be posting new recipes to the Facebook Group periodically. You can use the new recipes to substitute the recipes in your meal plan if you like. If you have a healthy Qualitarian detox recipe that you love to cook in your house, share it in the group!

    Lets cover some important things:

    SERVING SIZES: (these are just rough estimates)

    > When it comes to PROTEIN, such as meat/poultry/fish, a rough serving size is roughly 4-6 oz.

    > For PROTEIN such as beans or legumes, a rough serving size is cup cup. > STARCHES such as quinoa or rice should be roughly cup cooked. > STARCHES such as sweet potato or squashes should be roughly 1 cup

    mashed, or half a baked/cooked sweet potato/squash. > GREENS, SALADS, VEGETABLES can be enjoyed in large amounts. Really

    there is no limit to the amount of dark leafy greens or raw veggies youd like to consume. The more veggies the better!

    FOOD SWAPS:

    > Feel free to use what you have on hand. For example, spinach can be swapped for kale or chard or vice versa.

    > Salmon can be swapped for other wild caught fish. > Poultry such as chicken can be swapped for turkey. > Meat such as lamb can be swapped for beef and so on and so on.

    FOOD PREP:

    > I recommend taking a look over your week of suggested meals and use your shopping list template to fill out what you will need.

    > Choose 2-3 days a week that you can devote 1-2 hours to prepping food. > Cook extra vegetables, meat, fish, poultry or beans, slice up raw veggies as

    snacks or prepare some raw almond energy balls and freeze to keep on hand for a treat. Prep is key!

  • 4 Holistic Wellness 2015

    SOME THINGS TO kEEP IN MIND:

    Always start your day with The Slimming Sip or warm water with lemon to help cleanse the liver and stimulate peristalsis (i.e. a bowel movement!).

    The Giddy Up Liver Elixir on page 124 in The Qualitarian Life is a great drink to sip throughout the day or to make in the a.m. and drink in place of the Slimming Sip. You can alternate between these 2 recipes if you like.

    As mentioned in The Qualitarian Life eBook, we want to start our day with protein and fat. This is because protein and fat will help to rev our metabolism, but also help to balance our cortisol levels in the a.m. Most breakfast recipes on your meal plan do contain protein and fat, but not all of them. Be sure to incorporate a high-quality protein powder or hemp seeds in your smoothie or enjoy some boiled eggs for a protein boost in the morning. Enjoy a teaspoon full of MCT oil or coconut oil to get in some quality fat. Or cook your eggs in grass-fed butter or coconut oil. There are many ways to get healthy fats and protein. Just get creative!

    What about carbs? Your body becomes more insulin sensitive in the afternoon and early evening. Dont you find yourself craving for something sweet at 3pm? Well thats because your cortisol starts to lower and in turn, your insulin rises, so you start to crave more comfort food. Incorporating cup of quinoa or 1 cup mashed sweet potato or 2 cups of starchy vegetables for lunch will help to balance out your hormones and keep you feeling energized and balanced. Its all about listening to your body and choosing the healthiest options for you!

    What about snacks? Theres nothing like indulging in some raw almond energy balls or quinoa bars, but we also want to be conscious of our sugar intake. Most of the snacks are small servings, so be sure to limit yourself to a few bites or just 1 serving. Remember, fresh fruit and veggies make great snacks! An apple or celery stick with almond butter or raw carrots with hummus is a great afternoon snack. Again, its important to listen to your body. If you dont feel hungry, dont snack on anything. Enjoy some herbal tea or infused herbal water instead.

    Dont hesitate to reach out and ask questions in the Facebook Forum. Share your successes or failures with us! Were here to help!

    Happy Cooking, Prepping and Eating!

  • 5 Holistic Wellness 2015

    Qualitarian Spring Detox Meal Plan Week 1

    Here is your week 1 Qualitarian Spring Detox meal plan to help keep you on track!

    Day Breakfast Lunch Dinner snack

    Sunday Turkey Broccoli Mushroom Frittata

    Chinese Ginger Chicken

    + choice of salad or veg

    Simple Detox Salad

    Bone Broth (sip

    throughout the week)

    Monday Sweet Greens Morning SmoothieLeftover Frittata

    + side salad or veg

    Leftover Chinese Ginger Chicken

    + Roasted Tamari Broccoli

    Herbal Tea

    TuesdayEggless Breakfast Scramble + fresh

    berries

    Creamy Asparagus Soup

    Warm Spring Tacos + add choice of protein Herbal Tea

    WednesdayRaw Lemony

    Buckwheat Porridge (prepare night before)

    Leftover Creamy Asparagus Soup Cool Lentil Salad

    Sweet Pea Dip w/ raw

    veggies or flax crackers

    Thursday key Lime SmoothieBroccoli-Beet Detox

    Salad + choice of protein

    Dill Herbed Salmon + Roasted Asparagus

    + Cauliflower rice

    Superfood Trail Mix

    Friday Eggs & SauerkrautAvocado Tomato

    Salad + leftover Dill Herbed

    Salmon

    Simple Detox Salad Herbal Tea

    SaturdayPaleo Pumpkin

    Pancakes+ Vitality Green Juice

    Grilled Portobello Mushroom Sandwich

    + side salad + Carrot & Parsnip

    Fries

    Roasted Spring Vegetables w/ choice

    of protein

    Spicy Quacamole Dip w/ raw

    veggies or flax crackers

  • 6 Holistic Wellness 2015

    Qualitarian Spring Detox Meal Plan Week 2

    Here is your week 2 Qualitarian Spring Detox meal plan to help keep you on track!

    Day Breakfast Lunch Dinner snack

    SundaySkin Purifier

    Juice + 30 Second Energy Breakfast Bites

    Collard or Lettuce Wrap + add in choice

    of protein

    Roasted Lemon Rosemary Chicken

    + choice of veg

    Raspberry Cacao Hemp

    Squares

    Monday Super Seed Muesli

    Leftover Rosemary Chicken

    + choice of salad + option to add wild/basmati rice/squash/

    quinoa

    Miso Soup with Sea Veggies Herbal Tea

    Tuesday Berry Almond Blast SmoothieBroccoli Avovado

    Detox SoupHerb Stuffed

    PeppersWarm Chai + Ginger Tea

    WednesdayEggless Breakfast Scramble + fresh

    berries

    Gorgeous Glow Salad

    Turkey Broccoli Mushroom Frittata

    + side salad or veggies

    Apple Almond Butter Rings

    ThursdayBlood Purifier Juice

    + 30 Second Energy Breakfast Bites

    Leftover Turkey Broccoli Mushroom

    Frittata + side salad or veggies

    Curried Red Lentil Bisque

    Bone Broth (sip

    throughout the week)

    Friday

    For the Love of Chocolate Smoothie

    (add in protein powder or additional hemp

    seeds)

    Leftover Curried Red Lentil Bisque

    Sunflower Seed Salmon Pate

    Cucumber Boats

    SaturdayRaspberry Chia

    Pudding + Vitality Green Juice

    Miso Soup with Sea Veggies Warm Spring Tacos Herbal Tea

  • 7 Holistic Wellness 2015

    Qualitarian Spring Detox Meal Plan Week 3

    Here is your week 3 Qualitarian Spring Detox meal plan to help keep you on track!

    Day Breakfast Lunch Dinner snack

    SundaySuper Seed Museli + Antioxidant Booster

    Juice

    Chunky Vegetable Soup

    Dill Herbed Salmon+ Roasted Asparagus + wild or basmati rice

    Detox Pesto + Raw Veggies

    Monday Sweet Greens Morning SmoothieEggless Breakfast

    Scramble with fresh berries

    Leftover Chunky Vegetable Soup Herbal Tea

    Tuesday key Lime SmoothieGoji Berry Mixed

    Green Salad w/ choice of protein

    Collard or Lettuce Wraps + add choice of

    protein

    Bone Broth (sip throughout the

    week)

    Wednesday Pumpkin Pie SmoothieCreamy Asparagus

    Soup

    Broccoli-Beet Detox Salad

    + choice of proteinHerbal Tea

    ThursdayScrambled eggs + sauted greens

    + avocado

    Leftover Creamy Asparagus Soup Cool Lentil Salad

    Sweet Pea Dip w/ Basil w/ raw veggies

    or flax crackers

    FridayRaw Lemony

    Buckwheat Porridge (prepare night before)

    Gorgeous Glow Salad (option to add

    protein)

    Herb Stuffed Peppers Herbal Tea

    Saturday Avocado Toast with Poached EggsBerry Almond Blast

    Smoothie

    Butternut Squash & Pesto Pizza + side salad

    Avocado Chocolate Pudding

  • 8 Holistic Wellness 2015

    Qualitarian Meal Tracker

    Feel free to use this meal plan tracker as a guide and/or food journal to prep your own meals for the week.

    Day Breakfast Lunch Dinner snack

    Sunday

    Monday

    Tuesday

    Wednesday

    Thursday

    Friday

    Saturday

  • 9 Holistic Wellness 2015

    Qualitarian Grocery Shopping List

    VegetaBLes fruits + Legumes meat & eggs

    seasonings + herBs oiLs, spreaD, etc canneD gooDs

    BeVerages & LiquiDs nuts + seeDs aDDitionaL gooDs

  • 10 Holistic Wellness 2015

    Warm Chai with Ginger and SteviaServes 2

    Ingredients: > 1 cup dairy free milk > 1 tea bag chai tea > Dash of ground ginger > 1 teaspoon stevia or raw honey (optional)

    Directions: In a small saucepan heat milk of choice, once simmering remove from heat and add teabag. Remove tea bag and stir in sweetener of choice if desired, top with a dash of ginger and serve.

  • 11 Holistic Wellness 2015

    Key Lime SmoothieServes 2

    This smoothie is incredibly refreshing. It contains electrolyte minerals such as potassium and magnesium, plus a healthy dose of hormone balancing fats. If you like key lime pie, youll love this smoothie! Its also great to have post workout due to the electrolyte content, plus the alkalizing benefits of wheatgrass.

    Ingredients: > 2 cups homemade coconut milk or coconut water > Juice of 1 lime > an avocado > 1 cube frozen wheatgrass (optional) > 1 cup spinach or kale > 2 tsp shredded coconut > 2 tsp hemp seeds > 1 scoop vanilla protein powder or 1 tsp ground vanilla

    Directions: Add all ingredients into blender and blend on high until well combined. Drink and enjoy.

  • 13 Holistic Wellness 2015

    Vitality Green JuiceServes 2

    Ingredients: > 1 cucumber > 3 celery ribs > 1 broccoli stalk > 3 romaine lettuce leaves > cup parsley > green apple > a lemon > 1 inch piece ginger root

    Directions: Press all ingredients through your juicer.

    Blood PurifierServes 1

    Ingredients: > 1 beet > 1 carrot > 2 kale leaves > a lemon

    Directions: Press all ingredients through your juicer.

  • 14 Holistic Wellness 2015

    Skin PurifierServes 1

    Ingredients: > 1 broccoli stalk > a cucumber > 1 carrot > 1 celery rib > a lemon

    Directions: Press all ingredients through your juicer.

    Antioxidant BoosterServes 1

    Ingredients: > 2 tomatoes > 2 red bell peppers > 2 kale leaves > cup parsley > a lemon

    Directions: Press all ingredients through your juicer.

  • 15 Holistic Wellness 2015

    For the Love of ChocolateServes 2

    When I say chocolate, I mean cacao. Real, raw, mineral rich, unprocessed cacao. I always have some organic cacao powder stocked in my cupboards at home. From smoothies to desserts, I use cacao quite frequently. It contains a ton of magnesium, which is essential for detoxification. This smoothie also provides you with plant based protein, healthy fats, plus adrenal and hormone support from maca.

    Ingredients: > 2 cups homemade almond or coconut milk > 1 tbsp cacao powder (I use Giddy Yoyo) > 2 tsp maca powder > a frozen banana > 1 tbsp hemp seeds > 1 tsp chia seeds > 2 tsp cinnamon > 1 tbsp nut butter of choice (cashew or almond work well) > 2 tsp cacao nibs (optional)

    Directions: Add all ingredients into blender and blend on high until well combined. Top with cacao nibs. Drink and enjoy.

  • 17 Holistic Wellness 2015

    Chai Rooibos SmoothieServes 1

    Ingredients: > 1 cup brewed rooibos chai tea (brew tea and let cool) > 1-2 scoops vanilla protein powder > 1 teaspoon cinnamon > teaspoons allspice > 2 teaspoons ground ginger > cup unsweetened almond or coconut milk > 2 tablespoons almond or cashew butter > Stevia to taste (optional)

    Directions: Add all ingredients to blender and blend until well combined.

    * If you cant find rooibos chai tea, use rooibos tea or chai tea on its own, both of which are easy to find teas.

  • 18 Holistic Wellness 2015

    Sweet Green Morning Smoothie Serves 2

    My green smoothies are so near and dear to me. Its easy to throw a few handfuls of greens into your blender and instantly feel the energizing and alkalizing benefits. Kale and spinach can be quite bitter when eaten raw. Combining them with sweet pear gives this smoothie the perfect sweetness.

    Ingredients: > 2 cups spring water or coconut water > 1 pear or 1/2 cup fresh chopped pineapple > Large handful of kale, washed and de-stemmed > Large handful of spinach, washed > 1 tbsp hemp seeds > 1 tsp chia seeds > 1 scoop vanilla protein powder (optional, I use Progressive

    Organic Whey or Hemp) > 1 tsp cinnamon

    Directions: Add all ingredients into blender and blend on high until well combined. Drink and enjoy.

  • 19 Holistic Wellness 2015

    Pumpkin Pie SmoothieServes 1

    I love pumpkin! I just cant get enough of it. It makes me so happy knowing that I can pick up organic pumpkin puree anytime of the year. I use it in pancakes and frequently whip up this protein rich and fiber-filling smoothie to fuel my morning or afternoon.

    Ingredients: > 2 cups homemade almond or coconut milk > /3 cup pumpkin puree (not pumpkin pie mix) > a frozen banana > 1 scoop vanilla protein powder (optional, I use Progressive

    Organic Whey or Hemp) > 2 tsp hemp seeds > 1 tsp cinnamon > 1 tsp pumpkin pie spice

    Directions: Add all ingredients into blender and blend on high until well combined. Top with additional cinnamon. Drink and enjoy.

  • 21 Holistic Wellness 2015

    Berry Almond BlastServes 1

    Ingredients: > 1 cups dairy free milk > cup frozen or fresh berries > 1 cup spinach > 1 scoop protein and/or hemp seeds > 1 tablespoon almond butter > 1 tablespoon flax seeds > 1 teaspoon ginger root > 1 teaspoon cinnamon

    Directions: Add all ingredients to blender and blend until well combined.

  • 22 Holistic Wellness 2015

    Raw Lemony Buckwheat Porridge Serves 2

    Ingredients: > cup raw buckwheat, soaked overnight in water and rinsed well > 1.5 cups of coconut water (or milk of choice) > 4 tablespoons lemon juice > Grated rind of half a lemon > 3 tablespoons chia seeds > 1 heaped tablespoon organic plain yogurt or non-dairy yogurt > 3 teaspoons maple syrup or 3 - 4 drops of stevia > teaspoon ground vanilla bean or extract > 1 pinch of Himalayan or Celtic sea salt

    Directions: Place all of the ingredients into a blender, adding the chia at the last minute so that it doesnt stick to the blades. Blend until super smooth.

    Pour into a bowl and top with whatever your heart desires, ideally, some crunchy seeds and fresh low-GI berries. This recipe is best made the night before or 30 minutes prior to eating.

  • 23 Holistic Wellness 2015

    Quinoa Berry Breakfast BowlServes 1

    Ingredients: > cup quinoa, cooked > 1 tablespoon coconut oil or MCT oil > 1 teaspoon cinnamon > 1 tablespoon sunflower seeds > 1/3 cup berries of your choice > 2 tablespoons coconut milk

    Directions: While still warm, top cooked quinoa with coconut oil. It will melt as you mix it around. Add remaining ingredients and drizzle coconut milk over top.

  • 24 Holistic Wellness 2015

    Raspberry Chia PuddingServes 1

    Nothing beats waking up in the morning to having your breakfast already made! This delicious chia pudding is full of antioxidants and fiber to keep you fueled and energized for your morning. Feel free to top with nuts, seeds, shredded coconut, or your favorite Superfoods.

    Ingredients: > 1 cup homemade nut milk > 1 cup raspberries, fresh or frozen > 1 tbsp raw honey > 1 tsp pure vanilla extract or vanilla stevia > tsp cinnamon > Juice of half a lemon > 3 tbsp chia seeds

    Directions: In a food processor or blender, combine all the ingredientsexcept chia seeds and process until smooth. Pour mixture into Mason jar. Add chia seeds to jar, put the lid on and give it a good shake to incorporate chia. Let it rest for 1 hour or in the refrigerator overnight. Shake a few times to help combine. Pour into bowl and enjoy!

  • 26 Holistic Wellness 2015

    Super Seed MuseliServes 1

    Ingredients: > 2 tbsp sunflower seeds > 2 tbsp pumpkin seeds > 1 apple, cored and chopped > 1 tsp cinnamon > Sprinkling of shredded coconut > Sprinkling of sesame seeds > cup coconut milk

    Directions: Mix all ingredients into a bowl, pour coconut milk over, stir well and enjoy. You can serve this along side a smoothie if you feel you need the extra calories.

  • 27 Holistic Wellness 2015

    Eggs and SauerkrautServes 1

    Ingredients: > 2 pastured eggs > 2 handfuls spinach > 1 tablespoons coconut oil or ghee > - cup sauerkraut or kimchi > Salt and pepper

    Directions: Add coconut oil to a pan over medium heat. In a bowl, beat eggs with a fork. Add spinach to hot oil; fry until wilted. Pour eggs into pan and scramble into spinach. Cook until done. Top with sauerkraut and serve.

  • 28 Holistic Wellness 2015

    Eggless Breakfast Scramble with Side of Fresh BerriesServes 2

    Ingredients: > 1 large avocado > 1 tomato, seeded and diced > 1 cup mushrooms (shiitake or cremini), chopped > 1 cup packed spinach > 1 tbsp red onions, finely chopped > tsp turmeric > tsp cumin > 1 tbsp fresh squeezed lime > Pinch of chili flakes, optional > 1 tbsp tamari > tbsp olive oil > Sea salt and pepper to taste

    Directions: Place tomato, mushrooms, spinach and onion in a bowl with tamari, olive oil, sea salt and pepper. Let marinate for 10 minutes, stirring a few times. Meanwhile, mash avocado with turmeric, cumin, lime and chili flakes. Top avocado with marinated veggies and serve.

  • 29 Holistic Wellness 2015

    30 Second Energy Breakfast BitesServes 1

    Ingredients: > 2 heaping tbsp sunflower butter > 1 tbsp cacao powder (optional) > 1 tbsp hemp seeds > 1 tbsp shredded coconut > 1 tsp sesame seeds > Pinch of Himalayan sea salt

    Directions: Add all ingredients into a bowl and stir together until well combined. Roll into balls or shape into bars. Serve alongside a bowl of fresh, low-glycemic fruit, such as: chopped apples, pears or berries. You can also opt for a chia pudding on the side instead of fruit.

  • 31 Holistic Wellness 2015

    Paleo Pumpkin PancakesMakes 10-12 Pancakes

    If you like pumpkin pie, youll love to start your day with these fiber rich pancakes. These paleo pancakes contain no gluten or dairy making them easier on digestion. You can make your own almond flour at home if you have a high-speed blender versus buying it. Just add your almonds to your blender and blend on high until you reach a flour like consistency.

    Ingredients: > 4 large eggs > 4 egg whites > 1 cup canned pumpkin > cup almond flour > 1 tsp baking powder > cup almond milk > 1 tsp ground vanilla bean > tsp pumpkin pie spice > 1 teaspoon cinnamon > Coconut oil or grass-fed butter for cooking

    Directions: Mix all ingredients together in a large bowl. Heat a large skillet with oil. Once oil is hot, scoop the batter into the pan according to whatever size you like. Cook on first side for 2-3 minutes then flip to brown other side for 1-2 minutes.

    Try This!I like to serve mine with raw almond butter and a drizzle of organic maple syrup! Delicious!

  • 32 Holistic Wellness 2015

    Turkey, Broccoli & Mushroom Frittata Serves 6

    Eggs are so hearty and full of incredible brain boosting nutrients. This frittata is great to cook up when you have more time in the morning and are craving something savory and filling. Plus it makes a perfect meal for a lunch or dinner. Feel free to add in your favorite herbs and spices. Making a frittata is so versatile, so get creative!

    Ingredients: > 8 pastured eggs > 1lb ground turkey thigh > a small onion, chopped > 1 cup mushrooms, sliced > 2 cups broccoli florets, chopped > 3 garlic cloves, chopped > tsp dried basil > tsp dried oregano > tsp cajun spice blend > smoked paprika > 2 tbsp goat cheese, crumbled (optional) > Sea salt and pepper

    Directions: Preheat oven to 350 F. In a bowl whisk together eggs with basil, cajun spices, paprika, salt and pepper. Set aside. In a cast iron skillet over medium heat, cook turkey for 5-7 minutes, breaking it up and allowing to brown. Add in onions, garlic, mushrooms and broccoli and saut until turkey is browned and no pink remains. Pour in eggs. Allow eggs to cook for 5 minutes, making sure to lift up portions of the egg that have set with a spatula, and tilt pan to allow uncooked eggs to run underneath. Sprinkle goat cheese on top at this point while eggs are still runny. Once eggs start to set, place skillet in the oven and bake for 12-15 minutes or until no longer runny. You can also turn you broiler on low for the last few minutes to gently brown the top. Serve topped with sliced avocado or have as a main entre for dinner with a side salad.

  • 34 Holistic Wellness 2015

    Simple Detox Salad Serves 2

    Ingredients: > 2 cups arugula or greens of your choice (dandelion, watercress and endive

    are great for spring detoxing) > cup red onions, sliced thin > 1 cucumber, chopped > cup carrot, chopped > cup radish, sliced thin > 1 avocado, cubed > Juice from one lemon > Sea salt and pepper to taste > cup of sunflower seeds

    Directions: Chop vegetables and mix in a large bowl. Top salad with avocado and sunflower seeds. Drizzle with lemon juice and sprinkle with sea salt, pepper.

  • 35 Holistic Wellness 2015

    Broccoli-Beet Detox SaladServes 1

    Broccoli contains an amazing compound called I3C (indole 3-carbinol) that helps to detox excess estrogen out of the body. Beets are incredible for cleansing and supporting the health of the liver. Together, these ingredients make for a superior healthy detox combo!

    Ingredients: > 2 cups broccoli florets, cut into bite sized pieces > 1 cup grated beets > cup grated carrots > cup pumpkin seeds

    Directions: Place salad ingredients in a bowl and drizzle with Lemon Tahini Dressing (see page 56 for recipe).

  • 36 Holistic Wellness 2015

    Avocado Tomato SaladServes 1

    It doesnt get easier than only 4 ingredients. I often prefer this salad over a green leafy one. The avocado is so creamy and with the addition of tomatoes and cucumbers, there is an amazing freshness. The onion adds the perfect bite.

    Ingredients: > 1 avocado, chopped > 1 cup cherry tomatoes, chopped > 1 cup cucumbers, chopped > 1 tbsp red onion, chopped

    Directions: Mix all ingredients together in a salad bowl and enjoy! Serve this with The Simplest Dressing (see page 150 for recipe).

  • 38 Holistic Wellness 2015

    Cool Lentil SaladServes 2

    Ingredients: > 1 cups lentils > 2 cups water > teaspoon sea salt > 1 bay leaf > 1 cup cucumber, diced > cup red onion, diced > 1 handful parsley, chopped > 2 tablespoons apple cider vinegar > 1 tablespoon extra virgin olive oil

    Directions: Clean the Lentils: Measure the lentils into a strainer or colander and thoroughly rinse under running water. Transfer the rinsed lentils to a saucepan and pour in the water and add the bay leaf.

    Cook the Lentils: Bring the water to a rapid simmer over medium-high heat, then reduce the heat to maintain a very gentle simmer. Cook, uncovered, for 20-30 minutes. Add water as needed to make sure the lentils are just barely covered. Lentils are cooked as soon as they are tender and no longer crunchy. Strain the lentils and remove the bay leaf. Place the lentils in a bowl and add salt and let cool slightly.

    Make the Salad: Add cucumber, onions and parsley to lentils. Whisk together apple cider vinegar and olive oil and drizzle over lentils. Toss and serve.

  • 39 Holistic Wellness 2015

    Cucumber Boats Serves 1

    Ingredients: > 1 cucumber, hallowed out and chopped > 3 cherry tomatoes, diced > Handful of your favorite sprouts > Pinch of Himalayan sea salt and black pepper

    Directions: Roughly chop up cucumber flesh and mix with tomatoes and sprouts. Sprinkle with sea salt and pepper and add into hallowed out cucumber.

    *Feel free to use your favorite hummus or pesto as an additional topping or dip.

  • 40 Holistic Wellness 2015

    Spicy Guacamole

    Ingredients: > 2 avocados, halved, pitted > red onion, diced > teaspoon garlic powder > teaspoon cayenne pepper > Juice from 1 lime > 1 tablespoon parsley and/or cilantro, chopped > Sea salt

    Directions: In a large bowl mash avocado with a fork, and combine with red onion, garlic powder, cayenne, lime juice, and sea salt.

  • 42 Holistic Wellness 2015

    Sweet Pea Dip with Basil

    Ingredients: > 2 cups green peas > 1 cup spinach > 1 to 2 tablespoons of extra virgin olive oil > cup fresh basil leaves > 1 garlic clove > 1 teaspoon sea salt

    Directions: BLEND. Place all your ingredients in a food processor or high speed blender. Blend until smooth. Taste and adjust seasonings accordingly.

  • 43 Holistic Wellness 2015

    Flax Crackers

    Ingredients: > 2 cups ground flaxseed (you can buy it pre-ground or grind whole seeds

    in a coffee grinder) > cup flaxseeds > 1 cup water (start with cup and add more as needed to make a > workable dough) > teaspoon sea salt > teaspoon garlic powder > teaspoon onion powder > 1 tablespoon rosemary, chopped

    Directions: Preheat oven to 400 degrees. In a large bowl, combine all of the ingredients and mix until an even dough forms. Spread evenly onto a parchment lined baking sheet - about - inch thick.

    Gently cut dough into squares on the baking sheet (you just need to score the dough so it snaps after its baked). Bake for 20-30 minutes until crisp and edges are browned but not burnt.

  • 44 Holistic Wellness 2015

    Detox Pesto

    Ingredients: > cup fresh mint > cup fresh parsley > cup fresh cilantro > cup fresh basil > 2 cloves fresh garlic, peeled > 1 lemon, juiced > to cup extra virgin olive oil, as needed > 1 teaspoon sea salt

    Directions: PULSE. Combine fresh herbs and garlic in a food processor until it is finely chopped. Slowly add extra virgin olive oil in a steady drizzle as you pulse the processor on and off. Process until it becomes a smooth, light paste.

    Add enough olive oil to keep it moist and spreadable. Season with sea salt. Cover tightly and chill in the refrigerator for at least 1 hour to saturate the flavors. If storing overnight, pour a thin layer of extra virgin olive oil over the top of the pesto to help keep it bright green. For extra creaminess, feel free to add cup pine nuts or cashews to the blend.

  • 46 Holistic Wellness 2015

    Chunky Vegetable Soup Serves 2

    Ingredients: > 1 large onion or leek, chopped > 2 garlic cloves, chopped > 2 inch ginger, peeled and chopped > 2 large carrots, chopped > 1 large zucchini, chopped > 2 stalks of celery, chopped > 2 tablespoons fresh parsley > 1 cup kale, sliced into thin strips > 1 cup of baby spinach > 1 teaspoon sea salt > 4 cups vegetable/chicken broth or water

    Directions: Saut onion, ginger, garlic until fragrant, about 4 minutes. Put all ingredients in a pot and bring to a boil. Reduce heat and simmer until all veggies are cooked thoroughly, about 20 minutes. Spoon into bowls and serve.

  • 47 Holistic Wellness 2015

    Creamy Asparagus Soup Serves 2

    Ingredients: > 1 large onion, chopped > 2 tablespoons extra virgin olive oil > 1 pound asparagus, cut into inch pieces > 1 cup cauliflower, chopped > 3 cups vegetable/chicken broth or water > Sea salt > Juice from 1 lemon

    Directions: Saut onion with olive oil until fragrant, about 4 minutes. Add asparagus pieces and season with salt and pepper, then cook, stirring, 5 minutes. Add cauliflower and broth and simmer, covered, until vegetables are tender, 15 to 20 minutes. Remove from heat. Place soup into a high speed blender and blend until smooth.

  • 48 Holistic Wellness 2015

  • 49 Holistic Wellness 2015

    Bone Broth

    Ingredients: > 1 whole chicken (free range, organic if possible 16 cups cold filtered water > 2 tablespoons apple cider vinegar > 1 large onion, roughly chopped > 2 carrots, peeled and roughly chopped > 3 celery sticks with leaves, roughly chopped > 2 zucchini > 5 cloves garlic, roughly chopped > 1 bunch parsley

    Directions: Cut the chicken into several pieces. It is best to have chicken that has bones and skin. Place chicken pieces into a large stainless steel stockpot. Cover with the cold water. Add vinegar and vegetables (except parsley), and let stand for 30 minutes. Bring to a boil, remove scum that rises to the top, reduce heat and simmer for 6 to 24 hours. (If you are short on time, at least simmer for 3 hours.) The longer you cook the stock, the richer and more flavorful it will be. About 10 minutes before youre ready to turn it off. Add the parsley. (This adds more minerals to the broth.) Remove chicken pieces with a slotted spoon and refrigerate or let sit to cool. (When theyre cool, take the meat off the bones and store in resealable bags in the freezer for other recipes, such as soups, salads, enchiladas, sandwiches and curries.) Strain the broth into a large bowl and place in the refrigerator until the fat rises to the top and can be skimmed off. Some people like to keep the fat while others discard it. Use this broth to sip on throughout the week and reap the many gut-healing benefits or make to use in other soup recipes.

  • 50 Holistic Wellness 2015

    Miso Soup with Sea Vegetables Serves 2

    Ingredients: > 5 cups water > inch ginger, diced > 1/2 cup sliced radish > 1 cup chopped chard, kale or other greens > 5 teaspoons miso of your choice > 2 scallions, thinly sliced

    Directions: MAkE THE VEGETABLES: In a large pot add water, ginger and sliced radishes and bring to a boil. Once boiling lower to a simmer and let cook another 5 minutes.

    MIX IN THE MISO: Add a few tablespoons of the water broth from the pot to a small bowl. Add miso to the bowl and mix in the miso to form a puree. Place the miso puree in the soup pot and simmer for 2 or 3 minutes (miso should not be boiled because it will kill the beneficial bacteria). Finally, add the greens and simmer for 2 more minutes and then remove from heat.

    Top the soup with sliced scallions and serve.

    *Chickpeas make a great addition to this soup. Feel free to add in 1 can of organic chickpeas, unsalted, to soup during simmering process.

  • 51 Holistic Wellness 2015

    Broccoli and Avocado Detox Soup Serves 2-3

    Ingredients: > 1 Tbsp coconut oil or grass-fed butter > 1 medium yellow onion, diced > 3 cloves garlic, minced > 1/4 tsp red pepper flakes > 4-6 cups chicken or vegetable broth (enough to cover the broccoli) > 1 head broccoli, trimmed and chopped (about 6 cups) > 2 cups baby spinach > 1 avocado, chopped > Sea salt and freshly ground black pepper

    Directions: Heat oil in a medium pot over medium heat. Add onion, garlic, and pepper flakes and cook, stirring, until tender, 6 to 8 minutes. Add broth and bring to a boil. Add broccoli and cook, covered, until bright green and tender, about 3-5 minutes. Season with salt and pepper. Remove from heat, and stir in spinach. Transfer soup to a blender and puree with avocado. Adjust seasonings and garnish with fresh pepper.

  • 52 Holistic Wellness 2015

    Curried Red Lentil BisqueServes 2-3

    Ingredients: > 2 tablespoons coconut oil > 1 large onion, cut into inch pieces > 3 cloves garlic, peeled and finely minced > 3 tablespoons fresh ginger, peeled and finely minced > 1 tablespoon ground cumin > 1 tablespoon ground coriander seed > 1 teaspoon red curry paste, more or less to taste (make sure its unsweetened) > 2 cups coconut milk > 2 cups red lentils > 2 quarts (or more as needed), fresh water OR chicken broth OR vegetable broth > Garnish with lime juice to taste and freshly chopped cilantro (optional)

    Directions: Heat a large (heavy-bottomed is best) soup pot over medium-high heat, melting the coconut oil. Stir in the onions, allowing them to cook slowly until translucent and soft. When they have just started to soften, stir in the ginger and garlic. Cook until fragrant, then add the spices and curry paste. Mix everything together well. Reduce heat and add coconut milk.

    Let cook for 5 minutes before adding lentils and stock. Lower heat and cook for roughly 30 minutes. keep stirring often to keep the lentils from sticking to the pot. As the lentils cook, they will break down and thicken the soup. Add more liquid as you see fit.

    When lentils are tender, either blend directly in the pot with an immersion blender or let cool and add in batches (2 cups at a time) to a blender and puree until smooth. You can use additional coconut milk or broth (or water) to thin out the puree if needed. Add additional seasoning to taste, a splash of lime juice and add garnishes to individual servings.

    Warm Entrees*feel free to add your choice of protein to these meals either plant based or paleo.

  • 53 Holistic Wellness 2015

    Herb Stuffed PeppersServes 2

    Ingredients: > 2 red peppers > 2 5-6 ounce cans tuna, salmon or 5-6 ounces shredded chicken > 1 cup lightly packed baby spinach > 2 tbsp chopped red onion > 1/4 cup cucumber, chopped > 1/4 cup celery, chopped > 1/2 bunch fresh parsley, chopped

    Dressing: > 1/8 cup extra virgin olive oil > 1 1/2 tablespoon fresh lemon juice > 1 teaspoon Dijon mustard > 1/4 teaspoon sea salt, finely ground > 1/8 teaspoon pepper

    Directions: Wash and core your red peppers. Shred your fish or meat into a bowl. In a separate bowl, whisk salad dressing ingredients well. Pour dressing over your protein, greens, and herbs. Mix well. Stuff the mix into peppers and eat up!

  • 55 Holistic Wellness 2015

    Chinese Ginger Chicken Serves 3-4

    This recipe has become a favorite in our home. Its simple to make, requires only a handful of ingredients and it tastes amazing! Definitely better than any Chinese take-out youll ever have, plus its healthier. You can use ground ginger in this recipe, but fresh ginger lends much more flavor.

    Ingredients: > 6-8 bone-in chicken thighs, skin on > 1 medium red onion, chopped > 2 cloves garlic, minced > 1-2 tsp minced fresh ginger > 1 tsp onion powder > 2 tsp sesame seeds > 1 tsp red chili flakes > /3 cup coconut aminos > Sea salt and pepper

    Directions: Preheat oven to 350 F. In a large bowl add chicken plus all ingredients and mix together well. Marinate in the fridge for 20 minutes. Place chicken thighs on a baking sheet lined with parchment paper and cook for 30 minutes. Turn broil to low and cook for an extra 5-10 minutes until skin is nice and brown. Remove and serve hot. Enjoy!

  • 56 Holistic Wellness 2015

    Roasted Lemon Rosemary Chicken Serves 4

    I learned this recipe from my mom. She used to make it regularly and no one ever got tired of eating it. The combination of fresh herbs with mustard and lemon make the perfect marinade. This marinade works well on skinless, boneless chicken breast, but I prefer the extra fat! If you are using chicken thighs with the skin, be sure to purchase organic. Toxins and added hormones get stored in the fat, which you would want to avoid if buying non-organic.

    Ingredients: > 8 organic chicken thighs, skin on > 2 tbsp dijon mustard > 1 tsp grainy mustard > 2 sprigs fresh rosemary, chopped > 2 sprigs fresh thyme > 2 tbsp olive oil > Juice of half a lemon > Sea salt and fresh pepper

    Directions: Preheat oven to 350 F. Place chicken in a large bowl and add in all ingredients (sprigs should be removed from fresh herbs). Using your hands mix together really well. Place bowl in the fridge and let sit for 20 minutes to marinade. Cook chicken for 35 minutes on baking sheet covered with parchment paper. Turn oven to broil (low) and cook another 10 minutes until skin is nice and crispy and fully cooked through.

  • 58 Holistic Wellness 2015

    Sunflower Seed Salmon Pate Serves 2

    Ingredients: > 1 cup sunflower seeds > 1/2 cup red pepper (chopped) > 1/3 cup sun-dried tomatoes > 1/4 teaspoon sea salt > 1 teaspoon dill (optional) > 1/2 cup celery (chopped) - reserve!

    Directions: Place sunflower seeds in the food processor. Process into a fine meal. Add everything else (except the celery) and process until well combined. (You may need to stop processing a few times and scrape the sides of your processor down with a knife.) Transfer processed mixture into a bowl and add your optional chopped celery (for texture). Stir with a spoon. Your raw salmon salad pate is now ready! Serve this with a side salad.

  • 59 Holistic Wellness 2015

    Dill Herbed Wild Salmon Serves 2

    Its important to choose wild fish over farmed to avoid PCBs (polychlorinated biphenyls) or antibiotics. Although wild fish may have a higher price tag, its definitely worth the purchase. Quality is so important when sourcing out fish, especially with the high amount of contaminates and toxins lurking in our ocean. I love wild salmon for the incredible omega 3 content which has anti-inflammatory benefits. I like to serve my salmon along side some roasted asparagus or wilted greens for an easy weeknight dinner.

    Ingredients: > Two 6 oz portions of wild salmon > 1 tbsp dijon mustard > 1 tbsp olive oil > 2 tsp fresh dill, chopped > Juice of half a lemon > 1 garlic clove, chopped > Pinch of mountain salt and pepper

    Directions: Preheat oven to 350 F. Line a baking sheet with parchment paper and place salmon on baking sheet. In a bowl, whisk together all remaining ingredients and spread onto salmon. Bake for 15 minutes, or until salmon is pink and flaky.

  • 60 Holistic Wellness 2015

    Butternut Squash and Pesto PizzaServes 4

    Pizza doesnt have to be loaded with pepperoni or cheese, and its really easy to make a homemade pizza your way, at home, with healthier ingredients. I never would have thought to add squash to a pizza, but why not?! Combined with pesto, this pizza takes flavor to a whole other level. I recommend choosing an already made crust, one that is either organic or gluten free.

    Ingredients: > 1 small butternut squash, peeled, halved, and sliced /8-inch thick > 1 medium onion, halved and thinly sliced (1 cups) > 2 tbsp extra virgin olive oil, plus more for drizzling > 2 tbsp pesto (recipe from page 153 or good quality store bought) > 1 tbsp fresh rosemary, finely chopped > 2 Gluten free pizza crusts > cup fresh spinach leaves > cup shaved parmesan cheese (optional)

    Directions: Preheat oven to 400F. Toss together squash, onion, oil, and rosemary in a bowl. Spread onto large baking sheet with parchment paper, and roast for 30 minutes, or until tender. Remove from oven and set aside.

    Place pizza crusts onto baking sheet. Top with pesto, spinach and squash mixture. Scatter parmesan cheese over pizza and bake 10-12 minutes, or until crust is crisp.

    Try This!Have any leftover chicken breast? Shred chicken and add to pizza for an extra protein boost. Or cook up some pasture raised bacon and add to pizza before popping into the oven. Get creative with your ingredients and use up your leftovers!

  • 62 Holistic Wellness 2015

    Grilled Portobello Mushroom SandwichServes 2

    A perfect vegetarian meal to enjoy any night of the week, portobello mushrooms are super hearty. They give great meaty texture to dishes, plus they are rich in B vitamins, folate, potassium and fiber.

    Ingredients: > 2 portobello mushroom caps > 2 tbsp balsamic vinegar > 1 tbsp tamari or coconut aminos > 1 tbsp olive oil > 1 tbsp chopped rosemary > 1 tsp steak seasoning (optional) > 2 thick slices red onion > 2 thin slices tomato > an avocado, sliced thin > Handful of baby spinach > 2 of your favorite gluten-free buns > Lemon basil pesto* (see recipe in Dressing Section on page 153)

    Directions: In a large bowl, whisk together vinegar, tamari, oil, rosemary, and steak seasoning. Place the mushroom caps in the bowl and toss with sauce, using a spoon to evenly coat. Let stand at room temperature for 20 minutes, turning a few times. Heat your grill over medium heat. When hot, brush the grill with oil. Place the mushrooms on the grill, reserving marinade for basting. Grill for 5 to 7 minutes on each side, or until tender, brushing with marinade frequently. While the mushrooms cook, grill the onions about 1 minute on each side and grill the buns until slightly toasted.

    To finish, spread the pesto on the buns, add spinach and grilled mushrooms. Top with grilled onions, sliced tomato, avocado and your favorite burger toppings or condiments.

  • 63 Holistic Wellness 2015

    Warm Spring Tacos Serves 2

    Ingredients: > 1 cup carrots, sliced into rounds > 1 cup sugar snap peas, halved > 5 asparagus spears cut into 2 pieces > 1 yellow squash, sliced into rounds and quartered > 1 avocado, diced > 2 large lettuce leaves > 2 tablespoons olive oil > Juice from one Lime > Sea Salt

    Directions: Bring a large pot of water to a boil. Add 1-tablespoon salt and carrots; cook 2 minutes. Add beans, asparagus, and sugar snap peas; cook until tender but still crisp, about 2 minutes. Drain and transfer vegetables to a large bowl of ice water to cool. Drain again.

    Heat a large pan over medium-high heat. Add olive oil and squash and saut for 3 minutes until soft. Add in remaining vegetables and cook for another 5 minutes. Turn off heat and add juice from one lime and season with salt and pepper.

    Lay lettuce leaves flat and evenly divide vegetables. Top with diced avocado and serve.

    *Cant find snap peas? Substitute for green beans.

    *Feel free to add your choice of protein (optional).

  • 64 Holistic Wellness 2015

    Collard or Lettuce Wrap Serves 2

    Ingredients: > 2 large lettuce or collard green leaves > cup cabbage, shredded > cup carrots, shredded > cup cucumber, sliced into strips > cup jicama, sliced into strips (optional) > cup sprouts of choice (optional) > cup radish (optional) > Dash cayenne

    Directions: Lay leaves of choice flat, cut off bottom of stem for easy rolling. Place an even amount of each ingredient onto each leaf. Roll and serve.

    Optional spread pea dip or detox pesto onto the greens before loading with vegetables.

  • 65 Holistic Wellness 2015

    Carrot and Parsnip FriesServes 2-3

    These. Are. Awesome! I swear your kids will love them and ask for seconds. With a boost of beta-carotene and fiber, these fries are not only healthier, but also tastier and more nutritious. They make a great side dish to any meal or are perfect just on their own as a snack.

    Ingredients: > 5 medium carrots > 3 medium parsnips > 1 tbsp olive oil > 1 tsp onion powder > 1 tsp garlic powder > tsp sea salt > tsp red pepper flakes

    Directions: Preheat oven to 400 F with rack in center of the oven. Peel carrots and parsnips and halve crosswise. Slice lengthwise into 1/4-inch-thick planks. Slice lengthwise again to make 1/4-inch-thick fries/slices. Place on a baking sheet lined with parchment paper and toss remaining ingredients. Spread into a single layer and roast for 20 minutes, turning veggies once, until crisp and golden brown in places.

  • 66 Holistic Wellness 2015

  • 67 Holistic Wellness 2015

    Roasted Tamari BroccoliServes 2-3

    We all know that broccoli is good for us, but truthfully, I actually avoid eating it most times. Most people think because Im a Nutritionist Im supposed to love it. However, enter this recipe and Im all over broccoli! Add a few spices, roast broccoli to bring out a more intense flavor and count me in! I love adding some crumbled goats feta to this dish. It adds the perfect saltiness. If you eat cheese, I would highly recommend you do the same. Or a high quality parmesan reggiano sprinkled on top would be great too.

    Ingredients: > 2 pounds broccoli, cut into florets > 2 tbsp olive oil > 2 tbsp tamari or coconut aminos > 1 tsp onion powder > 1 tsp red chili flakes > Sea salt > Freshly ground black pepper > cup crumbled goats feta or grated parmesan (optional)

    Directions: Preheat the oven to 400 F. In a large bowl toss the broccoli florets with all remaining ingredients (minus the cheese). Arrange the broccoli florets in a single layer on a parchment lined baking sheet. Roast for 15-20 minutes, until cooked through and nicely browned.

    If using cheese, add broccoli to a large bowl and toss with feta or parmesan cheese. Serve immediately.

  • 68 Holistic Wellness 2015

    Cauliflower Rice Serves 2

    Ingredients: > 1 small head cauliflower, roughly chopped, stems removed > 3 scallions, chopped > red onion, chopped > 1 teaspoon coconut oil or olive oil > cup parsley, chopped > Sea salt and pepper, to taste

    Directions: Steam the cauliflower until tender, about 10-15 minutes. Drain and process in a food processor until it reaches a rice-like consistency. You can also do this raw if raw cauliflower doesnt bother your stomach. Add all of your remaining chopped ingredients to a bowl. Toss everything together and enjoy!

  • 69 Holistic Wellness 2015

    Roasted AsparagusServes 2

    Asparagus is rich in glutathione, a potent antioxidant that helps the liver detoxify more effectively. Plus its an amazing diuretic and supports the kidneys.

    Ingredients: > 1 lb asparagus spears > 1 tbsp olive oil > 1 tsp balsamic vinegar > Giddy Yoyo mountain salt and pepper

    Directions: Preheat oven to 350 F. Line a baking dish with parchment paper. Rinse and clean asparagus spears and cut off dry rough ends. Lay spears across baking sheet and drizzle with oil, vinegar, salt and pepper and gently combine. Roast for approximately 15 minutes, or until desired tenderness is reached.

  • 71 Holistic Wellness 2015

    Roasted Spring Vegetables Serves 2

    Ingredients: > pound assorted spring vegetables (such as fennel, carrots, cauliflower,

    asparagus, broccoli, radishes, spring onions), trimmed or peeled if needed, cut into same-size pieces

    > 2 tablespoons olive oil > Juice from one lime > Sea salt

    Directions: Preheat oven to 450. Toss vegetables, with oil and season with salt and pepper; toss to coat. Spread out in a single layer on a rimmed baking sheet. Roast, stirring halfway through, until tender, golden brown, and charred in spots, about 20 minutes. Remove from oven and top with lime juice, toss to evenly coat vegetables and serve.

    Raw Entrees & Salads

    *Please add your choice of protein to each meal either plant based or paleo.

  • 72 Holistic Wellness 2015

    Apple Almond Butter Rings Serves 1

    Ingredients: > 1 apple, sliced into rings > 2 tbsp raw almond butter (or nut butter of choice) > 2 tbsp hemp seeds > 2 tbsp shredded coconut

    Directions: Top apple rings with almond butter and sprinkle with hemp seeds and coconut.

    *Fee free to use whatever nuts/seeds/dried fruit you have on hand as toppings.

  • 73 Holistic Wellness 2015

    Superfood Trail MixMakes 6 Servings

    Simple, easy and healthy. This trail mix is great to take with you on long walks, picnics or to stock your purse with when out for a busy day. It contains healthy fats which help to balance blood sugar and plant based protein to keep you satiated between meals. Feel free to get creative with this recipe and add in your favorite nuts, seeds or Superfoods.

    Ingredients: > 1 cup raw almonds > 1 cup raw walnuts > 1 cup goji berries > 1 cup cacao nibs > 1 cup hemp seeds > 1 cup pumpkin seeds

    Directions: Mix all ingredients together in a large Mason jar. Grab a handful for a great afternoon snack.

    *I like to add a teaspoon of cinnamon to the jar and give it a shake. Its a simple way to slightly spice up the mix.

  • 74 Holistic Wellness 2015

    Baked Apple Serves 2

    Ingredients: > 2 apples, sliced thin > 1 tablespoon cinnamon > 1 teaspoon nutmeg > 1 tablespoon raw honey

    Directions: Heat oven to 350 degrees. Slice apples into thin slices and place in a baking dish or pie dish. Sprinkle with cinnamon and nutmeg. Mix so that all apples are coated. Place a small amount of water in the dish (about in).

    Bake apples uncovered for 30 minutes or until apples are soft and break apart easily. Remove from oven, top with honey, sugar free raw granola (optional) and serve.

  • 75 Holistic Wellness 2015

    Cacao-Chia Super Food PuddingServes 2

    Ingredients: > 1 and 1/4 cup unsweetened almond, hemp, or coconut milk > cup chia seeds > 2 tbsp. raw cacao powder (more or less depending on how chocolaty you

    want it) > tsp. ground vanilla bean or vanilla extract (optional) > Pinch of Himalayan pink salt > 1 tbsp. local, organic raw honey or grade B maple syrup

    Directions: Add all ingredients into a mason jar, top with lid and shake well until all ingredients are well combined. Put jar into fridge and let sit for anywhere from 30 minutes to overnight, until pudding is nice and thick and to desired texture. Periodically give the pudding a shake. Serve the pudding chilled and topped with your favorite super foods.

  • 77 Holistic Wellness 2015

    No-Bake Sunbutter BarsMakes 12 -16 Bars

    Ingredients: > 1 cup SunButter (can sub for almond butter) > 1 cup coconut flour, sifted > 1 cup almond flour > 1/3 - 1/2 cup coconut sugar (more or less depending on how sweet youd

    like it) > teaspoon sea salt > teaspoon ground vanilla > teaspoon cinnamon > - cup almond milk > cup dairy free chocolate chips > 1 teaspoon coconut oil

    Directions: In a large mixing bowl, combine coconut flour, almond flour, coconut sugar, sea salt, vanilla and cinnamon. Mix until combined. Stir through the SunButter until fully incorporated. Batter should be quite crumbly.

    Add the almond milk, one tablespoon at a time, until a very dense batter is formed. Press into an 8 x 8 inch baking dish lined with parchment paper and press firmly. Over a double boiler, melt chocolate chips with coconut oil. Once melted, pour over bars and smooth over. Refrigerate for at least 1 hour then cut into bars.

  • 78 Holistic Wellness 2015

    Avocado Chocolate PuddingServes 1

    Yes I said avocado chocolate pudding! Who woulda thought? I swear this creamy dreamy treat tastes so divine, youd have NO idea that it contains avocado! It takes minutes to make and doubles as an icing for cakes or cupcakes. Best part is you can use it as a facemask!

    Honey is a natural humectant, meaning it draws moisture from the air into the skin and helps with hydration. Plus it helps to cleanse pores. Coconut oil is an incredible moisturizer as its loaded with essential fats. Avocado is also a great moisturizer full of healthy fats plus it contains vitamin E, which is a potent antioxidant that helps to fight wrinkles. Speaking of antioxidants, cacao contains a wide range of minerals, vitamins and potent nutrients to help nourish the skin. So why not eat some pudding while you help fight aging at the same time!

    Ingredients: > Half an avocado > 2-3 tbsp raw cacao powder > 1 tbsp raw honey > 1-2 tbsp coconut oil

    Directions: Add all ingredients to a food processor and blend. How easy was that! I like to enjoy this pudding topped with a few fresh raspberries.

  • 79 Holistic Wellness 2015

    Raspberry Cacao Hemp SquaresMakes 10-12

    Ingredients: > 1 cups shelled hemp seeds (soak for 30 minutes, discard water) > 2 cups organic raspberries or strawberries (use what is in season if you can) > 1/2 cup raw cacao powder > 1/3 cup raw organic agave or maple syrup > 1/4 cup filtered water > 1/4 cup melted coconut oil (melt over low heat till liquid)

    Directions: In a blender or food processor, combine hemp seeds, raspberries, cacao powder, agave or maple syrup. Blend until smooth. Add water and coco oil and continue blending until smooth. Transfer to a baking dish and refrigerate 1-2 hours. Sprinkle with raspberries. Cut into squares.