Baked Apple with Cashew Topping
(4 servings)
4 firm cooking apples (eg. Granny Smith, Golden Delicious)
8 Tbsp. raisins Pure vanilla extract
Cinnamon to taste
Topping:
½ cup raw cashew pieces
Pure vanilla extract
With a knife, cut apples horizontally around the middle to keep the skin from splitting during baking. Core apples and fill the center of each with 2 Tbsp. raisins. Sprinkle with cinnamon. Bake at 350 F for 45 minutes, or until tender. While apples are baking, whirl cashew in a blender, adding water gradually until you get the consistency you prefer. The longer you blend, the smoother the mixture becomes. Add a few drops of pure vanilla extract for extra flavour. Spoon over hot apples.
Peach-Strawberry Cream
(3 servings)
1 cup strawberries, washed and hulled
1 medium apple, cored
2 medium peaches, peeled and sliced
¼ cup raw cashew pieces
1 cup pineapple juice
Lemon juice, optional
Apples may be tossed in lemon juice to preserve colour. Mix pineapple juice, apple, and cashew pieces in a blender. Pour mixture over strawberries and peaches, and stir.
Basic Salad Dressing
(2-3 servings)
¼ cup flaxseed oil or
2 Tbsp. each flaxseed and olive oils (optional but delicious)
1 tsp. Dijon-style mustard
1-2 Tbsp. vinegar (apple, rice, red wine)
Whole or minced garlic, oregano
½ - 1 Tbsp. water
basil, or other herbs
Mix well in a shaker jar and store any leftovers in the refrigerator. Increase recipe for multiple servings. Keep a jar in the refrigerator at work and one at home for convenience.
Bean and Spinach Soup
(6 servings)
2 cups white kidney beans (cannellini) canned or home-cooked
1-2 cups kidney or red beans canned or home-cooked
1 cup garbanzo beans (chickpeas) canned or home-cooked
2-3 cups fresh spinach or escarole washed, drained, and chopped or 10-oz. frozen chopped spinach
4 cups vegetable broth
2 medium onions, chopped
1 large clove garlic, minced
1 tsp. dried basil
1 Tbsp. dried parsley
1 tsp. dried oregano
Pepper to taste
Combine all ingredients and simmer for about 45 minutes, until onions are soft.
Black Bean Salad
(4 servings)
2 cups black beans
1 Tbsp. olive oil
1 cup cherry tomatoes
1 tsp. lemon juice or balsamic vinegar
¼ cup red onion, chopped
1-2 tsp. cumin
½ cup red or yellow bell pepper, chopped
Combine all ingredients in a bowl and toss. Chill before serving.
Carrot Salad
(4 servings)
2 cups carrot, shredded
3-4 Tbsp. coconut milk
½ cup celery, diced
2 Tbsp. pineapple juice
¼ cup sunflower seeds
Mix together and chill for several hours before serving.
Crispy Rice Treats
(24 servings)
1 tsp. cold-pressed sesame oil
½ cup sunflower or pumpkin seeds
½ cup maple syrup
½ cup currants, chopped or dried apples, or dates
2 Tbsp. sesame tahini (or almond butter)
2 tsp. pure vanilla extract
6 cups of a combination of: puffed rice, puffed millet or crispy brown rice
In a large pot, heat oil, maple syrup, and tahini or almond butter; stir until bubbly. Remove from heat and stir in vanilla. Add remaining ingredients, mixing well with a wooden spoon. Spoon mixture into a 13x9 inch pan and press flat. Allow to sit at room temperature until set. Then, cut into squares and store in an airtight container at room temperature. Makes 2 dozen squares.
Hummus
(6 servings)
2 cups canned organic garbanzo beans (chickpeas) or cook from scratch if desired
2 Tbsp. olive oil or flaxseed oil
2 cloves of garlic, crushed
1 tsp. cumin
Paprika, sea salt, and fresh
¼ cup tahini (or almond butter)
parsley to taste
⅓ cup lemon juice
Drain beans and reserve liquid. Blend beans with remaining ingredients. If the mixture seems dry, add some of the reserved liquid slowly to the blender to make a smooth paste. Garnish with a sprinkle of paprika and parsley.
Minestrone Soup
(8 servings)
1 Tbsp. olive oil
1 28-oz. can tomatoes with juice
1 medium to large onion, chopped
⅓ cup brown rice
3 carrots, sliced or diced
1 16-oz. can organic kidney beans (undrained) or 2 cups home-cooked kidney beans
2 stalks celery, diced
2 cloves garlic, minced
1 lb. fresh green beans, cut into 1-inch pieces or 1 10-oz. package frozen cut green beans
6 cups vegetable stock or water
1 bay leaf
In a 6 qt. pot, sauté onion, celery, carrots, and garlic until softened. Add stock or water, tomatoes, rice, and bay leaf. Bring to a boil and cover, reducing heat to a simmer for 50 minutes; stir occasionally. Stir in kidney beans and green beans and simmer for 5-10 minutes more until all vegetables are tender. Remove bay leaf before serving. Use leftovers for Day 2 and/or freeze for Day 20.
Pasta and Beans
(4 servings)
16-oz. can white beans (pea, navy, Great Northern), prefer organic
16-oz. can tomatoes or 4 tomatoes, peeled, seeded, chopped
1 tsp. dried oregano
3 Tbsp. olive oil
2 onions, chopped
½ cup bean liquid
2 carrots, chopped
1-2 tsp. salt
2 Tbsp. dried basil
½ lb. rice elbow macaroni
Drain beans, reserving liquid. Heat 1-2 Tbsp. olive oil in a heavy casserole dish. Add onions, carrots, oregano, and basil; cook until vegetables are wilted. Add tomatoes, bean liquid, salt, and pepper. Cover and simmer for about 10 minutes, until the vegetables are tender. Add the drained beans and simmer for another 10 minutes. Meanwhile, cook and drain the macaroni. Toss with 1 Tbsp. more olive oil and then mix with the bean sauce.
Quinoa Salad
(12 servings)
1 ½ cups quinoa, rinsed well
¼ cup red onion, diced
3 cups vegetable broth or water
3 scallions, thinly sliced or 1 shallot, chopped
½ cup Basic Salad Dressing
1 red bell pepper
¼ cup fresh dill, chopped
1 cup frozen baby peas, thawed
¼ cup parsley, chopped
Add quinoa to broth or water in a medium saucepan, stir and bring to a boil. Reduce to simmer; then cover and cook 15 minutes without stirring or until liquid is absorbed. Remove ingredients from the saucepan and place in a bowl. Cool slightly and toss with salad dressing and remaining ingredients. Add more dressing if desired and adjust seasoning to taste. Add any leftover veggie for variety.
Ratatouille
(6 servings)
½ cup olive oil
1 28-oz. can tomatoes, drained or 4 cups fresh tomatoes, chopped
2 large onions, sliced
3 garlic cloves, minced
1 tsp. salt
1 medium eggplant, cut into 1” cubes
¼ tsp. pepper
2 green peppers, chopped
1 tsp. oregano
3 zucchini, cut into ½” slices
½ tsp. thyme
In a 6-quart pot, sauté onion and garlic in oil for 2 minutes. Add eggplant and stir-fry for five minutes. Add peppers and cook for five minutes. Add zucchini and cook for five more minutes; then add seasonings and tomatoes. Cover and simmer for 30 minutes.
Red Potato-Green Bean Salad
(4-6 servings)
4 medium red potatoes, washed unpeeled, steamed or baked and cut into chunks
2 tsp. balsamic vinegar
¼ - ½ cup red onion, thinly sliced
2 garlic cloves, slivered
1 lb. fresh green beans, cleaned cut into thirds and lightly steamed
2 Tbsp. fresh basil and/or oregano, chopped
2-4 Tbsp. olive oil or flaxseed oil Salt and pepper to taste
Combine potatoes and beans with olive or flaxseed oil, vinegar, onion, garlic, basil, and/or oregano. Salt and pepper to taste. For a pleasant flavour, mix all the ingredients together except for the potatoes and chill. Just before serving, add warm potatoes to cold salad.
Red Cabbage-Apple Salad
(6 servings)
1 small head red cabbage, coarsely chopped
2 green onions, chopped
1 stalk celery, chopped
10 radishes, sliced
¼ cup walnuts, chopped
3 tart green apples, unpeeled washed, and diced
1-2 Tbsp. lemon juice
Dash garlic powder
Mix everything in a serving bowl and let sit for an hour, stirring once or twice. Use leftovers for Day 2.
Rice Pancakes
(4-6 servings)
1 ½ cup rice or almond milk
2 tsp. baking powder
1 ½ Tbsp. lemon juice
½ tsp. baking soda
1 ⅓ cups rice flour
1 Tbsp. unsweetened apple butter
½ cup oat flour
1 Tbsp. cold-pressed safflower oil
½ tsp. salt
Egg substitute to equal 2 eggs
Mix milk with lemon juice and allow to sit for five minutes until curds form. Mix dry ingredients together and set aside. In a large mixing bowl, beat apple butter, oil, egg, and milk mixture. Add dry mixture and stir gently. Be careful not to over mix. Makes approximately 14 4-inch pancakes.
Spicy Black Beans and Tomatoes
(8 servings)
1 tsp. olive oil
1 15-oz. can black beans, drained or 2 cups home-cooked beans
1 small onion, chopped
2 cloves garlic, minced
½ tsp. cumin
1 can chopped stewed tomatoes or 2-3 fresh tomatoes, chopped
½ tsp. ground red pepper
¼ tsp. chili powder
1 4-oz. can diced green chilies
1 Tbsp. chopped fresh cilantro or parsley
Sauté chopped onion and minced garlic in olive oil over medium heat until tender. Add tomatoes and green chilies. Reduce heat and cook uncovered for 6 to 8 minutes or until thickened. Sit in beans and remaining ingredients. Cover and heat five minutes more. Freeze leftovers for Days 16-18.
Vegetable Rice Soup
(8 servings)
1 Tbsp. olive oil
1 28-oz. can tomatoes with juice
1 medium to large onion, chopped
⅓ cup brown rice
3 carrots, sliced or diced
Chopped vegetables of your choice eg. cabbage, spinach, peppers, etc.
2 stalks celery, diced
2 cloves garlic, minced
1 lb. fresh green beans, cut into 1-inch pieces or 1 10-oz. package frozen cut green beans
6 cups vegetable stock or water
1 bay leaf
In a 6 qt. pot, sauté onion, celery, carrots, and garlic until softened. Add stock or water, tomatoes, rice, and bay leaf. Bring to a boil and cover, reducing heat to a simmer for 50 minutes; stir occasionally. Stir in chopped vegetables and green beans and simmer for 5-10 minutes more until all vegetables are tender. Remove bay leaf before serving. Freeze any leftovers for Day 14.
Vegetarian Chili
(4 servings)
1 Tbsp. olive oil
2 Tbsp. chili powder
1 medium onion, chopped
1 tsp. cumin
2 whole carrots, diced
1 cup cooked kidney beans
4 cloves garlic, minced
1 cup cooked pinto beans
1 sweet red bell pepper, chopped
1 28-oz. can tomatoes, chopped
1 green bell pepper, chopped
½ tsp. freshly ground pepper
1 jalapeno pepper, fresh or canned, finely chopped
2 Tbsp. parsley, finely chopped
In a large (non-aluminum) soup kettle, heat oil over low heat; add onion, carrot, garlic, and peppers. Cover and cook until vegetables are very soft, about 10 minutes. Remove the lid, add chili powder and cumin and cook for an additional 2 to 3 minutes, stirring occasionally. Add beans, tomatoes, and their juice. Simmer for 20 minutes. Add pepper. Top bowls of chili with parsley. Freeze leftovers for use on Days 21-28.
Sweet Potato & Raspberry Smoothie
(1 serving)
1 Sweet potato cooked then cooled (about the size of your fist/one cup mashed)
1/2 cup frozen raspberries
1 tbsp cacao powder
* this is allowed as it is technically not chocolate, great source of antioxidants
1 scoop vanilla protein powder
1/2 cup unsweetened non-dairy milk (may need more, depending on your blender)
Place all ingredients in a blender and blend until smooth. Use more milk if necessary. Enjoy!
Alternative Smoothie Recipes
6-8 oz. water
2-3 ice cubes
1 scoop of protein powder and one of the following:
Peach, 1-2 slices pineapple, or ¼ - ½ cup berries
- OR –
3-4 oz. juice (pineapple, pineapple-coconut, pineapple-strawberry, apple, pear, or boysenberry),
- OR -
3-4 oz. allowable milk substitutes and fresh fruit as above
- OR -
6-8 oz. vegetable juice or allowable milk substitute (plain or flavoured) and 2-3 ice cubes or frozen fruit (berries, peach)
Congee (Rice Porridge)
1 cup white rice
6 cups water
Optional garnish: cinnamon, berries, mixed nuts, maple syrup
Bring the water to a boil and add rice
Bring to a simmer and cover pot for 30-45 min until porridge is very creamy
Top with various garnish and enjoy
More Recipes
(Week 1 and 2)
Scalloped Sweet Potatoes
INGREDIENTS:
3 lg Sweet potato (about 2 lb, peeled and halved crosswise)
2 tbsp Butter (or Ghee or coconut oil or olive oil)
3/4 cup Leek, thinly sliced (white and green part only) OR I used 1 shallot and 1 bunch of green onions
4 tsp Rice flour
1-2 Tbsp Nutritional Yeast
1/4 tsp each Salt and pepper
1 1/3 cup Almond milk
TOPPING:
1/2 cup crushed rice krispies
2 tbsp grated parmesan or nutritional yeast
1 tbsp butter melted or olive oil or coconut oil
INSTRUCTIONS:
In a large pot of boiling salted water, cook sw pot until almost tender, about 15 min.
Drain and let cool, slice crosswise into 1/4 inch thick slices.
In a saucepan, melt butter over medium heat.
Add leeks and cook for about 7 minutes.
Stir in flour ,and salt and pepper
Stir for about 2 min.
Slowly stir in milk. Stir until evenly thickened, about 5 min.
Remove sauce from heat. Gently stir in sweet potato to coat
Arrange sweet potatoes in rows in 8 in. square glass baking dish.
Spoon any remaining sauce over top
Topping:
In a small bowl, stir together rice krispies, nutritional yeast and butter until crumbly. Sprinkle over over sweet potato
Bake uncovered at 425 F until heated through, approximately 18-20 min.
Healthy Detox Macaroons
Ingredients:
1c Shredded unsweetened coconut
½ tsp Vanilla
½ c Almond flour
1/8 tsp Salt
¼ c Maple syrup
3 Tbsp Ground flax seeds
3 Tbsp Melted Coconut oil
1 Tbsp Mint Chlorophyll (optional)
Instructions:
Stir together all ingredients
Scoop batter into 1” balls
Cool for 10 minutes
Enjoy
Energy/Detox Juice
Ingredients
3 apples
1.5” ginger
2 lemons
2 beets
4 carrots
Instructions
Juice and enjoy!
** If you do not have a juicer you can blend these ingredients and it will make a juice. To reduce the excess fibre let it sit for 5 min before drinking and scoop off the top 1”
Flax Seed Cinnamon Breakfast Cookies
Ingredients:
½ c Ground flax seeds
¼ tsp Salt
½ c Almond flour
¼ c Maple syrup
2 Tbsp Cinnamon
2 tbsp Soaked whole flax seeds
2 tsp Baking powder
¼ c Melted coconut oil
Instructions:
Mix all ingredients together
Bake at 350 F for 10 minutes
Enjoy!!
Coconut Crack Bars
Ingredients:
1 c Unsweetened shredded coconut
½ t Vanilla
¼ c Maple syrup
2 T Coconut oil
1/8 t Salt
½ c Carob/Dark chocolate chips
Instructions:
Combine all ingredients in a food processor
Press into a pan and flatten
Put in the fridge or freezer for 1-2 hours before cutting
Store up to 2 weeks
Chai Spiced Sunflower Truffles
Ingredients:
2 c Raw sunflower seeds
1 c Dates
1T Cinnamon
1-2 T Coconut oil
1 t Powdered ginger
½ t Cardamom
Pinch Salt
1-2 T Maple syrup
½ c Shredded coconut
Instructions:
Combine seeds, spices and salt in food processor with S-blade until finely ground ~ 1-2 minutes
Add dates, syrup and oil until sticky. Add more syrup if necessary
Roll mixture into balls and coat in shredded coconut
Store in a fridge for 2 weeks.