COMMUNITY

Community

COOKBOOK
This is not medical advice. These statements
have not been evaluated by the Food & Drug
Administration. These products are not
intended to diagnose, treat, cure, or prevent
any disease. Check with your healthcare
provider if you are under 18, taking
medications, or following a doctor-prescribed
protocol. It is essential to consult a healthcare
professional before starting any new dietary or
wellness regimen, especially if you have pre-
existing medical conditions or are currently
taking medications.

Please note that the information provided in

this guide and e-books is not medical advice.
Always consult with a qualified healthcare
practitioner for personalized guidance related
to your health and wellness journey.
Welcome to the RogersHood
Community Cookbook!
Dear RogersHood Family, We extend our deepest gratitude to Angela Dolina,
Natalie Heseman, Nyna Bankard, Kim Rogers, Shelly
As the hearth of the home is lit with warmth and the Fergin, Mikaela Hoppes, LaVoun McGowan, and
air fills with the aroma of the holidays, we at Jean-Felix Turcotte. Each of you has contributed
RogersHood are thrilled to extend a piece of our immensely to this project, bringing your unique
community heart into your hands — the *RogersHood talents and perspectives to help create a cookbook
Community Cookbook*. that we are incredibly proud of.

This cookbook is not just a collection of recipes; it’s a Your dedication and enthusiasm have been infectious,
tapestry of our community's culinary creativity, a and it's been a privilege to work alongside such a
testament to the bonds we've nurtured, and the shared committed and talented group. This cookbook would
journey towards wellness and joy. Each page holds a not have been possible without your collective efforts,
story, each recipe an heirloom, contributed by the insights, and unwavering support.
very soul of our fast-growing family.
To our readers, every recipe in this book carries a
The holiday season is a time of reflection, gratitude, piece of the spirit, love, and hard work of these
and togetherness. As we look back on the year, we are amazing individuals. As you explore these pages and
deeply moved by the support and vibrant spirit you've bring these recipes to life in your own kitchen, we
infused into RogersHood. Your engagement, your hope you feel the warmth and community spirit that
stories, and your trust have been the ingredients for they have been crafted with.
this beautiful community we call our own.
Thank you all for making the RogersHood
This cookbook is our way of saying *thank you*. Community Cookbook a reality. Here's to many
Thank you for sharing your journeys, for every word delightful culinary adventures ahead!
of encouragement passed within our circle, and for
every moment you chose to spend with us. We hope May your holiday season be filled with love, laughter,
that as you explore these pages and as your kitchen and delectable nourishment. And as you embark on
fills with the delightful scents of these dishes, you feel your cleansing journey with this new tool, know that
the collective warmth of our RogersHood family. we are with you in spirit, cheering you on towards a
rejuvenated and vibrant start.
Acknowledgments:
Here’s to a holiday brimming with health, to a
In creating the RogersHood Community Cookbook, community that inspires, and to a future that excites.
we've been fortunate to have the support and
collaboration of an extraordinary team. This book is Happy Holidays and Happy Cleansing,
not just a collection of recipes, but a reflection of the
hard work, creativity, and passion of some truly The RogersHood Team
remarkable people.

Team RogersHood
1
table of
CONTENTS
01 WELCOME COOKBOOK

02 TABLE OF CONTENTS

03 KITCHEN ESSENTIALS

04 NON ANIMAL BASED

PROTEIN RICH FOOD LIST

05 PARASITE CLEANSE
RECOMMENDED FOOD LIST

06 PARASITE CLEANSE AVOID

FOOD LIST

07 EGG SUBSTITUTION LIST

08 SMOOTHIES

09 HEALING DRINKS & JUICES

10 BREAKFAST

11 SNACKS

12 SALADS

13 SOUPS

14 SIDE DISHES

15 MAIN DISHES

16 DRESSING RECIPES

17 7 DAY PARASITE CLEANSE

MENU & SHOPPING LIST

18 CONTACT

19 GROCERY LIST & RECIPE

CARD
20 AFFILIATE LINKS &
DISCOUNTS 2
 kitchen
ESSENTIALS
OVEN/STOVE TIPS FOR AQUIRING EQUIPMENT

The foundational tools for Thrifting: A sustainable and

cooking a variety of recipes. budget-friendly option for
finding kitchen gadgets like
BLENDER dehydrators, food processors,
or even juicers.
Perfect for smoothies, purees, Mandoline as a Spiralizer
and liquid recipes. Alternative: If you don't have a
FOOD PROCESSOR spiralizer, a mandoline with
different sized 'teeth'
Ideal for chopping, mincing,
attachments can serve as a
and preparing doughs or pestos.
substitute, providing similar
results.
SUGGESTED USES:
DEHYDRATOR
Essential for making dried Oven/Stove:
fruits, vegetables, and jerky. Bake granola clusters or roast
JAPANESE MANDOLINE seeds for crunchy salad
toppings.
(Recommended Brand: Beriner)
Blender:
Your go-to for uniformly thin slices
Whip up a quick chia seed
or julienne cuts. Available on
pudding or a batch of
Amazon for approximately $35, a
antiparasitic herbal smoothies.
lifetime kitchen companion.
Food Processor:
VEGETABLE SPIRALIZER Create nut butters or grind
seeds for homemade 'parm'
For creating veggie noodles and toppings.
fun salad components. Dehydrator:
Make kale chips or dehydrated
REMEMBER:
citrus peels for a zesty flavor
These kitchen tools are booster.
investments in your culinary Japanese Mandoline:
creativity and health. With the Prepare apple chips, sweet
right equipment, you can potato crisps, or zucchini
enhance the flavors and ribbons.
nutritional value of your meals, Vegetable Spiralizer:
making wholesome eating both Turn zucchini or carrots into
accessible and delicious. noodles for a healthy pasta
alternative.

3
 table of
Protein
PLANT PROTEIN SOURCE:
PROTEIN CONTENT PER
100G

Broccoli 2.8g Mushroom 3.1g Sweet Potato 1.57g Spinach 2.9 Cauliflower 1.9g Avocado 2.0g

Pumpkin 1g Onions 1.1g Edamame 11g Okra 2.0g Corn 3.2g Asparagus 2.2g

Pea Protein 80g Hemp Protein 50g Rice Protein 80g Pumpkin Protein 45g Seitan 75g Peanut Butter 25g

Hemp Seeds 31.6g Almonds 21.2g Pistachios 20g Flax Seeds 18.3g Tempeh 19g Organic Tofu 8g

Oats 16.9g Chia Seeds 17g Cashews 18.2g Hazelnuts 15g Walnuts 15.2g Soybeans 36g

Black Beans 21g Quinoa 4.4g Pecans 9.2g Lentils 9g Chickpeas 19g Kidney Beans 24g

Spirulina 57g Almond Butter 21.2g Sunflower Seeds 20.8g Green Peas 5.4g Navy Beans 22.3g Nutritional Yeast 50g

4
parasite cleanse
recommended
food list FRUITS

Pineapple
Papaya
VEGETABLES & NON-DAIRY Coconut Meat
Jackfruit
Leafy Greens:
Strawberries
Kale
Arugula
Blueberries
Lettuce Raspberries
Dandelion Cherries
Lemon
Leguminous Vegetables: Lime
Green Peas Coconut Flakes
Green Beans
LEGUMES
Cruciferous Vegetables: Chickpeas
Cauliflower FLOURS Lentils
Broccoli Black Beans
Brussel Sprouts Chickpea Flour
Teff Flour GRAINS, NUTS & SEEDS
Gourds: Quinoa Flour Quinoa
Squash Coconut Flour Amaranth
Pumpkin Teff
PASTA (GLUTEN-FREE) Pumpkin Seeds
Additional Vegetables:
Papaya Seeds
Artichoke Chickpea Pasta Chia Seeds
Olives Lentil Pasta
Capers Flax Seeds
Quinoa Pasta Almonds
Okra
Fennel HERBS Cashew
Carrots Brazil Nuts
Onions Clove
Pistachios
Bell Peppers Thyme
Oats (Ensure they're gluten-free if
Cucumbers Oregano
necessary)
Eggplant Sage
Asparagus Rosemary
Celery Fennel
Leeks Coriander/Cilantro
Garlic
Peppermint
Turmeric
Zucchini
NON-DAIRY BEVERAGES
Avocado
Cabbage & SPREADS

Coconut Milk (Unsweetened)

Nut Milks (Unsweetened)
Nut Butters (Varieties without
added sugars)
SWEETENER PLANT PROTEIN POWDERS
Stevia (Use sparingly as desired) Truvani Plant Protein
Promix Plant Protein
OILS Ora Organic Plant Protein
Organic Coconut Oil Cymbiotika Plant Protein
Organic Cold Pressed Olive Oil Organifi Plant Protein
Avocado Oil (Chosen Foods)
5
parasite cleanse
avoid food list
FRUITS & VEGETABLES

Tomatoes
Potatoes
Corn

PROTEIN SOURCES

Locally-sourced, organic chicken,

turkey and grass-fed beef allowed
in limited quantities.
Seafood
Tofu
Eggs (limit to occasional use)

SUGARS & SWEETENERS BEVERAGES

Alcoholic Beverages
Maple Syrup
Coffee (limit to one cup)
Agave Nectar
Soda
High Sugar Fruit Juices
All refined sugar
Chocolate
DAIRY

GRAINS & FLOURS All Dairy

Rice
Pasta
White All-Purpose Flour CONDIMENTS & SAUCES
Whole Wheat Flour
Rice Flour Ketchup
Spelt Flour BBQ Sauce

NOTES

Coffee: While a cup is okay,

avoid drinking excessive
amounts. Choose brands that are
tested for mold and impurities
like Kion, King Coffee or Purity
Life, Lifeboost Coffee.
Meat: If protein is needed, opt
for white meats in moderation.
Eggs: An occasional egg is
permitted, but they should
generally be avoided. Brands like
Vital Farms is great.

6
 Egg
SubstitutionList
BANANA Use: 1/4 cup apple sauce replaces FULL FAT COCONUT MILK
1 egg

How it Replaces Eggs: Apple

sauce provides moisture and acts
as a binder in baked goods. It's a
healthy substitute that reduces
fat content and adds a hint of
fruity sweetness.

GROUND FLAX

Use: 1/2 a mashed banana Use: 1/4 cup coconut milk

replaces 1 egg replaces 1 egg

How it Replaces Eggs: Bananas How it Replaces Eggs: With its

act as a binding agent while high fat content, coconut milk
adding moisture to recipes like adds moisture and creates a
pancakes, muffins, and brownies. dense, heavy texture in baked
Ideal for adding a subtle sweet goods, similar to what eggs would
flavor and creamy texture. do.

AGAR-AGAR Use: 1 tablespoon ground flax ORGANIC TOFU

seeds mixed with 3 tablespoons
water replaces 1 egg

How it Replaces Eggs: When

ground flax seeds are mixed with
water, they create a viscous gel
that can bind ingredients
together, making it a great
substitute for eggs in baking.
AQUAFABA
Use: 1 tablespoon agar-agar gel
replaces 1 egg Use: 1/4 cup blended silken tofu
replaces 1 egg
How it Replaces Eggs: Agar-
agar, a plant-based gelatin made How it Replaces Eggs: Tofu is an
from seaweed, sets firmly when excellent binder with a neutral
cooled and is ideal for recipes taste, particularly silken tofu
that require egg as a thickener or which blends smoothly,
to set, such as puddings and mirroring the consistency and
jellies. protein content of eggs in recipes
APPLE SAUCE like quiches and custards.
Use: 3 tablespoons aquafaba
replaces 1 egg

How it Replaces Eggs: The liquid

from a can of chickpeas whips up
like egg whites and is a vegan
favorite for creating fluffy
meringues, airy cakes, and even
mayonnaise.
7
NUTRITIOUS
Smoothies

8
PARASITE
SMOOTHIE
“Liquid Gold”
Anti-Parasite Morning Drink by Trish Render
Laverick
This power-packed drink would kick-start
anyone's morning on a high note.
Focused on gut health, energy, and immune-
boosting properties, this recipe is an
embodiment of RogersHood philosophy.
Think of it as not just a drink, but a ritual for a
regenerative lifestyle.

INGREDIENTS:

1 cup Coconut water

1/2 cup Blueberries
1 Whole lemon (skin included)
1 tbsp Apple cider vinegar
1/2 inch Ginger
2 cloves Garlic
1 Tbsp Coconut oil
Pinch of Cayenne pepper
Pinch of Black pepper
Pinch of Sea salt
1 tsp Raw honey

INSTRUCTIONS:
1. Add all ingredients into a high-speed blender.
2. Blend until smooth.
3. Enjoy immediately for best benefits.

9
 INGREDIENTS:

½ avocado
½ cup non-dairy milk (almond,
soy, or oat)
½ cup spring water
½ cup cooled, organic cooked
steel-cut oatmeal (one degree
brand)
3 strawberries
A handful of blueberries (about
12)
4 pitted dates
1 frozen banana (pre-frozen
without the peel)
1 Tbsp Maca root powder
THE PICKY EATER'S
INSTRUCTIONS:
DREAM SMOOTHIE
1. Start with a ripe avocado for that
“Where Fussiness Meets Yumminess” irresistibly creamy base.
Perfect for the finicky palate—this smoothie's a 2. Combine avocado, non-dairy
sneaky way to slide in the good stuff without a milk, spring water, and oatmeal
peep of protest!
in a blender for a silky smooth
start.
3. Toss in strawberries, blueberries,
and dates to please the sweet
tooth naturally.
4. Add a pre-peeled and frozen
banana for a frosty thickness.
5. Sprinkle in the Maca root powder
for an energizing boost.
6. Blend on high for a smooth
minute till everything's just right.
7. Serve in a sturdy glass with a big
straw for a nutritious slurp that's
as delightful as a spoonful of
dessert.
8. Note:When it comes to fruits
especially berries we recommend
the Dirty Dozen & Clean Fifteen
from EWG.org
10
INGREDIENTS:
Ingredients:
Chia seeds
Flax seeds
Pumpkin seeds
Cilantro
Parsley
Papaya seeds
Garlic
Fresh ginger
Turmeric
Beet, carrot, or pineapple juice
Optional: Any other ingredients
you desire!

GRIND PREPARATION:

1. Use a coffee bean grinder to GREEN

grind chia seeds, flax seeds, and
pumpkin seeds. SMOOTHIE
“Sippin' on Health”
INSTRUCTIONS:
Anti-Bugger Green Smoothies by Andrea Herman
1. Add the ground seeds into a
high-speed blender. This Anti-Bugger Green Smoothie is a full-on body
armor in a glass!
2. Add cilantro, parsley, papaya
seeds, garlic, fresh ginger, and It's designed for the person who wants to kick bugs
turmeric into the blender. to the curb and embrace robust health.
3. Pour in your choice of beet, A perfect alignment with your ambition towards
carrot, or pineapple juice. transformative health.
4. Optional: Add any other
ingredients you desire for extra
nutrition or flavor.
5. Blend until you achieve a smooth
consistency.
6. Serve immediately and get those
anti-bugger benefits.

11
12
WATERMELON
SMOOTHIE
“Tropic Vibes Only”
Fresh Watermelon Smoothie by Ashlee Wenzel
That's more than just a smoothie, it's a sippable
vacation!
It’s the epitome of what you want in a nourishing,
health-boosting beverage

INGREDIENTS:
4 cups watermelon, cut into cubes
4 cups ripe and juicy mango; peeled, pitted, and
cubed
2 cups fresh sweet strawberries, halved
1 Tbsp fresh squeezed lime juice
Unsweetened coconut water

PREPARATIONS:
1. Line 3 baking sheets with parchment paper.
2. Peel and cut the fruits into 1-inch chunks. Place
them in a single layer on your prepared baking
sheets.
3. Freeze for at least 4 hours or overnight.

INSTRUCTIONS:

1. Place your frozen fruit pieces into a food

processor or high-speed blender. Pulse a few
times.
2. Add fresh lime juice and a tiny splash of coconut
water. Process until smooth. You can add more
coconut water to reach your desired consistency.
3. If needed, stop the machine, use a spatula to
push down the sides, stir, and continue pulsing.
Repeat as necessary.
4. Transfer to a glass and serve immediately to soak
in those tropical vibes!
13
 INGREDIENTS:

2 Scoops of Grass-Fed Collagen

6 Beef Liver Capsules (don’t worry,
it’s taste-free!) Equip Foods Brand
has a great beef liver & collagen
Code: regenbiome for 15% off
6 Citrus Pectin Capsules (Brand
ecoNugenics under binder section
in fullscript.
1/4 cup Pumpkin Seeds
1/4 Tbsp Matcha Powder
1/5 Tbsp Maca Root Powder
1/8 cup Pumpkin Puree
Dash of Honey
2 Walnuts
1 Date
Vanilla Extract (to taste)
Celtic or Redmond Salt (to taste)

PUMPKIN
INSTRUCTIONS:
SMOOTHIE 1. Place grass-fed collagen in the
blender.
"Spice Up Your Life" 2. Open beef liver and citrus pectin
capsules, and add their contents
Most Nutrient Dense Mineral Detox Shake by to the blender.
3. Include pumpkin seeds, matcha
Morgan Lindsay Geiger
powder, maca root powder,
pumpkin puree, honey, walnuts,
You're not just sipping on a shake; you're date, vanilla extract, and a dash of
Celtic salt.
downing a flood of minerals and antioxidants,
4. Blend until smooth and creamy.
all wrapped up in the comforting flavors of a 5. Enjoy your nutritious and
pumpkin-spiced latte. flavorful smoothie!

14
INGREDIENTS:

Juice of a whole lime (medium

Persian)
1/4 of lime rind
11-12 oz coconut water (organic
with no sugar added ideal
(Costco Kirkland Brand,
Harmless Harvest, Thirsty
Buddha)
½ cup Fresh papaya (Hawaiian
golden, of course!)
½ cup Pumpkin seeds
1 small to medium banana
½ cup frozen mango & fresh
pineapple

INSTRUCTIONS:
COCO LIME
1. Squeeze the day and the lime!
Juice that whole lime and toss it SMOOTHIE
into the blender.
2. Add in a slice of lime rind for an "Energize Your Dawn"
extra zesty punch.
3. Hydrate yourself! Pour in that
Coco Lime Sunrise Smoothie by Nicki
refreshing coconut water.
4. Add your tropical fruits—fresh
Edrington
papaya, frozen mango, and fresh
pineapple. You've just unlocked a liquid boost that's as
5. Don't forget the pumpkin seeds energizing as your morning routine and as
for that added crunch and healing as a long, meditative hike. Sip it, love
nutrient boost. it, and go seize the day!
6. Blend in the banana for a smooth
texture.
7. Let the blender do its magic until
you have a smooth, sunrise-
colored potion.

15
FRUIT
SMOOTHIE
“Tropical Morning Elixir: Wild Blueberry and
Pineapple Smoothie”
Morning Mantra: Embrace this smoothie as more than
sustenance; it's a liquid affirmation, a reminder that the
day ahead is ripe with possibility, and you're nourished
to meet it head-on.
Cheers to vibrancy, health, and the unfolding adventure
of today!

INGREDIENTS:
1 cup frozen wild blueberries — a bountiful berry
blast
2 ripe bananas — a creamy dream
1 cup fresh pineapple chunks — a tropical
awakening
2 cups coconut water — hydrate with nature's
own isotonic
A scoop of powdered greens (optional) — for that
extra kick of vitality. Truvani Protein + Greens is
a great brand option.

INSTRUCTIONS:
1. In a blender, combine frozen wild blueberries,
bananas, and pineapple chunks.
2. Pour in coconut water for a tropical touch.
3. Optionally, add powdered greens for extra
nutrition.
4. Blend until smooth, adding more coconut water if
needed for the desired consistency.
5. Pour into a glass or a jar and enjoy!
6. Savor the flavors of this refreshing smoothie to
start your day.

16
Healthy & nutritious
DRINKS & JUICES

17
APPLE/ KALE
JUICE
"Unleash the Green Giant Within"
Green Hulk Juice by Luna Hammonds
Get ready to feel invincible! This is not just a
juice; it's an elixir for the warriors who are
mindful of their health, aware of their needs, and
unapologetically ambitious. Enjoy your dose of
liquid wellness, you green giant, you!

INGREDIENTS:

Half a head of cabbage

1 whole bunch of kale
4 stalks of celery
1 lemon (half with peel, half without)
2 apples (one sweet, one tart)
1 cucumber
Half-inch of ginger root

INSTRUCTIONS:

1. Wash and prepare the cabbage, kale, and celery

by cutting them into smaller pieces.
2. Slice the lemon in half, using one half with the
peel and the other without.
3. Chop the apples, one tart and one sweet, for a
balanced flavor.
4. Slice the cucumber for added freshness and
hydration.
5. Prepare half an inch of ginger for a zesty kick.
6. Place all the ingredients into the juicer.
7. Let the juicer do its job, and you'll have your
Green Hulk Juice ready to enjoy!

18
 FRESH PINEAPPLE
JUICE
Pineapple juice is not only delicious but also packed
with nutrients like vitamin C and enzymes like
bromelain that can aid digestion. It's a sweet treat that
also supports your health—truly a tropical treasure in a
glass!

INGREDIENTS:

1-2 large golden pineapples, skin removed and cubed

½ cup filtered or spring water (optional, for blending)
Cilantro leaves/stems (optional, for added flavor)

INSTRUCTIONS:

1. Prepare Pineapple: Remove the skin from the pineapples and

cut them into cubes.
2. Juice or Blend: If you have a juicer: Pass the pineapple cubes
through your juicer. Collect the juice.
3. If using a blender: Add the pineapple chunks to your blender,
along with ½ cup of filtered or spring water for easier
blending. For an extra kick of flavor, you can also add cilantro
leaves/stems to the mix.
4. Blend Until Smooth: Blend the mixture until it becomes
watery and smooth.
5. Strain the Juice: If you've blended the mixture, strain it using a
fine mesh sieve, nut milk bag, or cheesecloth to remove any
pulp or fiber, ensuring a smooth juice consistency.
6. Serve: Pour the fresh pineapple juice into a large container. If
you made more than you can drink at once, store it in the
fridge to keep it fresh. Enjoy your tropical beverage!
7. Enjoy: Savor this hydrating and tropical drink that can be a
refreshing start to your day or a sweet afternoon pick-me-up.
The optional addition of cilantro can add a surprising and
delightful twist to the flavor profile.

19
 INGREDIENTS:

Four stalks of celery

Half a medium beetroot
1 lemon
2 inches of fresh ginger or 1
tablespoon minced
1 jalapeño chili, deseeded
½ bunch of parsley

CELERY/BEET- INSTRUCTIONS:

THROAT PUNCH 1. Clean and chop the celery.

2. Slice the beetroot in half, using
one half for this elixir.
3. Zest and juice the lemon for a
burst of citrus flavor.
"The Wellness Knockout" 4. Prepare the ginger, either fresh
or minced.
The Throat Punch by Mark Paulson 5. Remove the seeds from the
jalapeño for a moderate level of
This Throat Punch juice is the perfect ally for those spice.
striving to lead a mindful, health-conscious lifestyle 6. Roughly chop half a bunch of
while never compromising on taste. parsley for a herbal touch.
7. Put all these ingredients into
Don your gloves, health champions, and let's knock your juicer.
those wellness goals out of the park! 8. Start the juicer and watch as
these powerful flavors combine
into a vibrant beverage!

20
INGREDIENTS:

6-8 medium beets, peeled

1 inch of ginger
1 whole lemon
6-8 carrots
3 Honey Crisp apples
2 Granny Smith apples

INSTRUCTIONS:

1. Peel the beets. BEET/APPLE

2. Slice the ginger into small
pieces for a zesty kick. JUICE
3. Use the whole lemon, including
the peel, for a metabolism boost. "Morning Blast-Off "
4. Add the carrots for a nutritious
punch. Red Delicious Juice by Luna Hammonds
5. Include both Honey Crisp and
Granny Smith apples for a sweet Whoa, hold up! Ready to energize your
and tart balance. mornings in a way coffee never could? This juice
6. Put all these fruits and veggies isn't just red; it's Red Delicious!
into your juicer.
7. Start the juicer and witness the A perfect blend of beets, apples, and a few
transformation into a delicious powerhouse ingredients to give you that
and energizing juice. morning boost and a full-body cleanse. Let's get
8. Pour it into your favorite glass juicing, folks!
and enjoy!
Drink this Red Delicious juice first thing in the
morning to charge your body like never before!
It's like turning on the turbo in a sports car, but
for your metabolism.

So, let's crush those health goals with style and

substance, shall we?
21
CARROT &
CANTALOUPE
JUICE
"The Melon Carrot Zen"
Carrot/Cantaloupe Juice by Natalie Heseman

This juice not only offers a delightful taste, but

is also loaded with nutrients that can kick-start
your day with positive vibes and natural energy.

Cheers to health in a glass!

INGREDIENTS:

1 whole ripe cantaloupe

7-10 large organic orange carrots, soaked
with skin on

INSTRUCTIONS:

1. Soak the carrots to clean them.

2. Cut the sweet, juicy flesh of the cantaloupe
away from the rind.
3. Trim the ends of the carrots.
4. Add the cantaloupe slices and whole carrots
to your juicer.
5. Watch as they turn into a golden elixir.
6. Pour the juice into a glass and savor every sip.

22
23
TURMERIC TEA
DRINK
“Golden Milk”
Here's a comforting recipe for Turmeric Tea, also known as
Golden Milk, by Leslie Ann. This soothing, spicy beverage
is perfect for winding down in the evening or as a gentle
start to your day.

INGREDIENTS:

1/2 gallon of organic unsweetened almond milk

2 Tbsp almond oil or coconut oil
3 Tbsp of ground turmeric
1 tsp freshly ground black pepper
1 Tbsp freshly grated ginger root (adjust to taste)
2 tsp ground cardamom
1 Tbsp ground cinnamon
1/4 tsp raw honey (optional, for sweetness) or 1 cup stevia

INSTRUCTIONS:
1. Grate the ginger root.
2. In a large pot, whisk together almond milk, oil, turmeric,
black pepper, grated ginger, cardamom, and cinnamon.
3. Heat the mixture on the stove over medium heat without
boiling for about 15 minutes.
4. Add honey or stevia for sweetness after removing from
heat.
5. Pour the warm golden milk into a mug, savor the aroma,
and enjoy mindfully.

24
PINEAPPLE
CINNAMON TEA
Savor your Pineapple Cinnamon Tea as a
warm, comforting beverage that not only
minimizes waste but also maximizes flavor!

INGREDIENTS:
Pineapple core, chopped (from yesterday’s juice
preparation)
1 cinnamon stick or ¼ tsp ground cinnamon

INSTRUCTIONS:
1. Prepare the Ingredients: Take the chopped pineapple core
that was set aside from making your green juice. If you’re
using a cinnamon stick, you might want to break it into
smaller pieces to release more flavor during the boiling
process.
2. Brew the Tea: Place the chopped pineapple core and the
cinnamon stick or ground cinnamon in a medium-sized pot.
Pour at least 12 ounces of water into the pot, ensuring the
ingredients are well-covered. Place the pot on the stove and
turn the heat up to bring the water to a boil.
3. Simmer: Once the water has reached a rolling boil, reduce
the heat to maintain a gentle simmer. Cover the pot with a
lid to prevent the evaporation of water and to infuse the
flavors more intensely. Allow the mixture to simmer for
about 20 minutes.
4. Strain and Serve: After 20 minutes, remove the pot from the
heat. Strain the tea into a cup or mug to remove the
pineapple pieces and cinnamon stick. If you used ground
cinnamon and prefer a clearer tea, you might want to strain
through a fine sieve or a piece of cheesecloth.
5. Enjoy: Serve the tea warm as it is, or adjust the taste
according to your preference: Add a teaspoon of honey or
your preferred sweetener if you like your tea sweet. A
squeeze of lemon can add a refreshing zing and complement
the cinnamon nicely.

Tips:
For a stronger cinnamon flavor, allow the cinnamon stick to
steep in the hot water for a few additional minutes after
turning off the heat.
The remaining pineapple pulp can be used in compost or
added to other recipes, ensuring no waste.
This tea can be enjoyed hot or chilled. If you prefer it cold,
allow the tea to cool down, then refrigerate and serve over
ice.
25
SIMPLE CITRUS
ELIXIR
“Your Kitchen's Spa & Health Retreat in a
Bottle” Quinine, Vitamin C, and Skin
Radiance
Simple yet revolutionary, this elixir is the unsung hero
of home remedies, merging health and beauty in every
spoonful.

INGREDIENTS:

Skins of 3 grapefruits (Avoid with Medication)

Skins of 3 oranges
Skins of 3 lemons or limes

INSTRUCTIONS:

1. Peel your grapefruits, oranges, lemons, or limes.

2. Place the peels in a large pot with water and bring
it to a gentle boil.
3. Simmer for 3 hours to infuse the water with citrus
essence.
4. Let it cool, stirring occasionally.
5. Pour the mixture into containers and freeze to
preserve the healthful essence.

HOW TO ENJOY:
Feeling under the weather? Embrace 2 tablespoons
of this zesty tonic.
Mix it into your drinks for a citrusy zing and a
vitamin C surge.
Reboil the peels for a second round of magic to
maximize their gifts.

Bonus Uses:

Bath-Time Bliss: Add it to your bath for a skin-

pampering session.
Weight Loss Wonder: Many claim it supports their
weight loss journey.
26
 INGREDIENTS:

2 cups pecans, soaked

2 cups almonds, soaked
4 cups of a water and coconut water
blend
5 dates, soaked and pitted
Vanilla Extract, added to taste
A generous sprinkle of cinnamon
A pinch of Celtic sea salt

INSTRUCTIONS:

1. Soak your almonds and pecans in

water for about 4-8 hours or
ALMOND PECAN overnight.
2. After soaking, gather your nuts.
3. Blend them with water, dates,
DREAM MILK vanilla, cinnamon, and a pinch of
Celtic sea salt until smooth.
4. If using a blender, strain the
mixture through cheesecloth or a
strainer for a creamy finish.
"Craft Your Own Nutty Bliss with a Creamy
Twist" HOW TO ENJOY:
The Almond Pecan Milk by Karly Rose Sip as is for a luxurious nut milk
experience.
Let the Almond Pecan Dream Milk be your creamy Elevate your morning coffee or tea.
canvas to a day well begun or a night sweetly ended. Mix into smoothies for a nutty
infusion.

27
INGREDIENTS:
2-3 lbs fresh red, purple, or black
grapes (with seed preferred)
½ cup filtered or spring water (adjust
as needed)
Optional: A squeeze of fresh lemon
juice

INSTRUCTIONS:
1. Preparation: If you’re using a juicer,
ensure your grapes are washed and
stemmed. For those without a juicer,
give your grapes a good rinse and
remove any stems.
2. Juicing with a Juicer: Feed the grapes
into your juicer. Catch the juice in a
large container. Taste the juice; if it's
too sweet, you can dilute it with a bit of
water.
3. Blending for Juice: Place your grapes in
the blender. Add the ½ cup of filtered or
spring water to help the blending
FRESH GRAPE
process. Blend the mixture until it
becomes watery and smooth. The JUICE
consistency should be fluid, with a deep
color indicative of the grape variety Remember, homemade juice doesn't contain preservatives,
used. so it's best consumed within a couple of days.
4. Optional Straining: While grape juice
with the pulp is nutrient-dense and Store it in the fridge and shake well before drinking if
flavorful, if you prefer a smoother juice, separation occurs. Cheers to your health with this natural,
you can strain the blended grapes using homemade delight!
a fine mesh sieve or cheesecloth. Press
the pulp to extract as much juice as
possible.
5. Adjusting Taste: If the juice is too sweet
for your liking, adjust the taste by
adding a squeeze of fresh lemon juice.
You may also dilute the juice with
additional water if it is too
concentrated.
6. Serving: Serve at room temperature,
chilled or over ice. Store in refrigerator.
7. Enjoy: Your natural, homemade grape
juice is a delicious source of
antioxidants and beneficial nutrients.

28
PINEAPPLE
GREEN JUICE
Enjoy your vibrant Pineapple Green Juice, perfect for
a refreshing boost any time of day!

INGREDIENTS:
1-2 large golden pineapples (enough to make 40 oz of
juice)
1 knob of fresh ginger (about 2 inches)
1-2 bunches of parsley and/or cilantro stems
INSTRUCTIONS:
1. Prepare the Ingredients: Wash the parsley and/or cilantro
thoroughly to remove any dirt or debris. Shake off excess
water.
2. Cut the stems into approximately ½-inch pieces. This makes it
easier to juice them, especially if using a blender.
3. Peel the ginger and cut it into smaller pieces. The size of the
ginger pieces will depend on the strength of your juicer or
blender.
4. Slice the pineapples. Start by cutting off the top and bottom to
create a stable base. Stand the pineapple up and slice away the
skin from top to bottom. Core the pineapple and chop the
flesh into chunks suitable for your juicer or blender. Keep the
core to one side for your pineapple tea.
5. Juicing: If you have a juicer, process the pineapple chunks,
ginger pieces, and herb stems through the juicer according to
the manufacturer’s instructions.
6. If you are using a blender, add the pineapple, ginger, and herb
stems to the blender and blend until everything is well
combined. You may need to add a small amount of water to get
the mixture moving. After blending, strain the mixture
through a fine-mesh sieve or cheesecloth to remove the pulp.
7. Serve: Once you have your juice, pour it into a large container
if you're not serving it immediately, or divide it into glasses to
serve right away.
8. Pineapple Tea: Don’t discard the core. Instead, chop it into
smaller pieces and boil it in water for a refreshing pineapple
tea. You can also add a piece of the ginger or some additional
herbs for extra flavor.

Make sure to refrigerate the juice if you're not consuming it

immediately, as fresh juice is best when cold and consumed
within 24 hours for optimal freshness.
Adjust the ginger according to how spicy or zesty you want
your juice. Ginger can be quite potent, so start with a smaller
amount if you're unsure.
For a smoother juice, strain it a couple of times to remove all
the pulp.
Experiment with the ratio of parsley to cilantro to find the
flavor profile you enjoy the most. 29
 NUTRITIOUS
Breakfast Recipes

30
CHIA SEED
PORRIDGE
"Wake up to a Symphony of Superfoods"
Chia Seed Breakfast pudding by Luna Hammonds
Embrace the morning with this porridge as your armor,
rich in energy and the promise of a day conquered.
As the sun rises, so does your vitality, with each spoonful
of the Sunrise Chia Delight.

INGREDIENTS:

400 ml of your favorite almond or coconut milk

6 Tbsp chia seeds
2 tsp vanilla powder or fresh seeds scraped from a vanilla
pod

Toppings Galore:

A scatter of raspberries, blueberries, and strawberries

A sprinkle of nutrient-rich hemp seeds
A handful of walnuts and almonds for that satisfying
crunch

INSTRUCTIONS:

1. In a bowl, combine chia seeds with vanilla powder

and your choice of almond or coconut milk.
2. Stir the mixture well.
3. Pour the chia mixture into glasses or bowls.
4. Refrigerate the mixture for 4-5 hours, or ideally, leave
it overnight.
5. The next morning, stir the chia pudding again.
6. Top with your choice of fruits and seeds.
7. Optional: Drizzle with maple syrup for added
sweetness.

31
 INGREDIENTS:

1/2 cup of unsweetened Bulgarian

yogurt - the creamier, the better
1/4 tsp chia seeds
1 tsp of raw pumpkin seeds,
preferably organic and sprouted
1/4 to 1/2 tsp of bee pollen
1 Tbsp of unsweetened
shredded coconut

Optional Sweet Whisper:

1/2 teaspoon of pure maple syrup

or honey for a touch of sweetness.

ENERGIZING
INSTRUCTIONS:
EUPHORIA YOGURT
1. Place your preferred yogurt into a
BOWL bowl.
2. Add chia seeds to the yogurt,
distributing them evenly.
"Discover the Buzz of Wholesome Indulgence" 3. Sprinkle pumpkin seeds over the
yogurt for added crunch.
Yogurt Pick me up by Luna Hammonds 4. Add bee pollen to the mix for a
touch of floral essence.
With each bite, feel the nutrients fueling your being, 5. Top with shredded coconut,
readying you for the day’s adventures. spreading it throughout the bowl.
6. For a hint of sweetness, drizzle a
Your body is your temple, and the Energizing Euphoria small amount of maple syrup or
Yogurt Bowl is a tribute to its glory. honey over the top.
7. Let the mixture sit for a while,
allowing the chia seeds to absorb the
yogurt and expand. Enjoy when it
reaches your desired consistency.

32
INGREDIENTS:
1/4 cup chia seeds
1 Tbsp milled flax seeds
1 cup unsweetened almond milk
1 Tbsp raw honey
1 tsp vanilla extract
1/2 cup non-dairy yogurt
Add Shredded coconut, for
sprinkling
A selection of fresh, vibrant berries

INSTRUCTIONS:
1. In a mixing bowl, combine the chia
seeds and milled flax seeds.
MORNING ZEN CHIA
2. Pour in the almond milk, adding
the raw honey and vanilla extract.
PUDDING
Stir the mixture until evenly
combined. "Awakening the Senses with Every Spoonful”
3. Allow the mixture to rest in the
refrigerator overnight, letting the Chia seed breakfast pudding by Teresa Picciallo Bivings
chia seeds fully absorb the liquid
and swell. In the quiet of the morning, let the Morning Zen Chia
4. The next morning, take the Pudding nourish your body, delight your palate, and
mixture out of the fridge. The center your spirit.
consistency should be thick and
pudding-like.
5. Stir the pudding gently, then layer
or mix in the non-dairy yogurt to
add creaminess.
6. Sprinkle shredded coconut over the
top for added texture.
7. Finally, decorate your pudding
with a generous amount of fresh
berries.
8. Serve and enjoy a wholesome,
nutritious breakfast or snack!

33
34
BASIL BERRY
BOWL
"Wake up to a Symphony of Superfoods"
Indulge in this lush Basil Berry Bowl that's brimming
with the essence of summer, whether as a refreshing start
to your day, an afternoon pick-me-up, or a sweet,
wholesome end to your meal.
Enjoy the burst of berry flavors and the herby notes of
basil, perfectly sweetened with nature's own nectar.

INGREDIENTS:

½ cup blueberries
½ cup strawberries, chopped
½ cup blackberries
½ cup raspberries
4 large basil leaves, torn or shredded
2 Tbsp raw local honey
1 Tbsp coconut flakes (optional)

INSTRUCTIONS:

1. Choose a vibrant serving bowl and fill it with a blend

of your chosen berries – blueberries, strawberries,
blackberries, and raspberries.
2. Scatter torn basil leaves among the berries. The basil
adds an unexpected but delightful flavor.
3. Generously drizzle raw local honey over the berry
and basil mixture. The honey enhances the flavor
with its natural sweetness.
4. For an added textural contrast and tropical hint,
sprinkle coconut flakes on top. This step is optional
but recommended for an extra layer of crunch and
flavor.
5. Serve this bowl immediately to savor the fresh, juicy
berries complemented by the aromatic basil and the
sweetness of honey.

35
 INGREDIENTS:
1 ¾ cups all-purpose gluten-free
flour blend (Recommendations:
Bob's Red Mill or Ryze Yellow
Bag)
¼ cup unsweetened cocoa powder
6 tsp honey
4 tsp gluten-free baking powder
½ tsp salt
1 tsp gluten-free vanilla extract
1/2 cup apple sauce or any egg
substitutions (see sub list)
2 cups of your choice of dairy-free
milk
½ cup olive oil

INSTRUCTIONS:
1. Preheat your waffle iron to the
desired temperature.
COCOA BLISS 2. In a large bowl, whisk together
gluten-free flour, cocoa powder,
WAFFLES gluten-free baking powder, and a
pinch of salt.
3. In a separate bowl, beat the eggs.
Gluten-Free Gourmet Delight Then whisk in dairy-free milk, olive
oil, honey, and vanilla extract.
Chocolate Waffles by Brandi Galacz 4. Gently combine the wet and dry
ingredients until just mixed.
Chef’s Special Note: Transform breakfast into a 5. If necessary, lightly grease the waffle
celebration by pairing these with a scoop of dairy-free iron with a bit of olive oil.
6. Pour the batter onto the waffle iron,
chocolate ice cream for an indulgent twist that's sure to
closing the lid to seal the flavors and
awaken your morning spirit!
textures.
7. Cook until the waffles are crispy and
Savor every moment of your foray into the kingdom of perfectly browned.
gluten-free cocoa indulgence! 8. Serve hot, topped with your choice
of fresh berries, dairy-free whipped
cream, and a drizzle of honey or
maple syrup.

36
INGREDIENTS:

2 large bananas, sliced

½ cup frozen wild blueberries
1 tsp cinnamon
1 TBSP raw local honey

INSTRUCTIONS:

1. Combine the Fruit: In a large bowl,

gently toss the sliced bananas with
the frozen wild blueberries.
2. Season: Sprinkle the cinnamon over
the banana and blueberry mix,
ensuring an even distribution for
that warm, spicy note.
3. Sweeten: Drizzle the raw local honey
over the top of the fruit mixture.
4. Serve: Give the contents of the bowl BLUEBERRY
a final gentle toss to combine all the
flavors. Dive into this simple yet BANANA BOWL
tantalizing bowl of fruity goodness
immediately for a burst of natural This Blue Banana Bowl is a quick, energizing treat that's
sweetness and a cinnamon kick. perfect for a breakfast boost or a refreshing snack.

The wild blueberries pack a punch of antioxidants, while

the honey not only sweetens the deal but also brings its
own host of beneficial properties.

Enjoy this effortless creation and savor the harmony

between the freshness of the fruit and the warmth of the
cinnamon – BAM, indeed!

37
Healthy & nutritious
SNACK RECIPES

38
CHOCOLATE
BROWNIES
Sumptuous Spelt Brownies by Sisi Pruitt
These brownies are a canvas for creativity—serve with a
sprinkle of sea salt to elevate the taste or a dollop of
coconut whipped cream for a lush experience.
Indulge in each bite as if it's a secret shared between the
closest of friends in the world of healthy indulgence.

INGREDIENTS:

2 cups spelt flour

1/2 cup coconut sugar
1/2 cup pure maple syrup
1/2 cup organic cacao powder
3/4 cup water
1 cup coconut oil
1 Tbsp chia seeds
1/2 ripe banana

INSTRUCTIONS:

1. Start by preheating your oven to 350 degrees

Fahrenheit.
2. In a bowl, whisk together spelt flour and coconut
sugar.
3. Pour in maple syrup and sift in the cacao powder,
blending well.
4. Gradually stir in water to achieve a moist batter.
5. Melt the coconut oil and mix it into the batter along
with the chia seeds.
6. Mash the half banana to a creamy consistency and
fold it into the mixture.
7. Pour the batter into a parchment-lined baking pan,
smoothing it out evenly.
8. Bake in the oven for 25-35 minutes, or until a
toothpick inserted in the center comes out clean.
9. Allow the brownies to cool in the pan before cutting
and serving.

39
 INGREDIENTS:
1 can organic chickpeas, drained
and blended into a smooth puree
1/2 cup sugar-free peanut butter
1/3 cup maple syrup
2 tsp vanilla extract
1/2 tsp baking soda
1/2 tsp baking powder
1/2 tsp salt
1/2 cup sugar-free chocolate chips
(Lilly’s brand recommended)
2 tsp chia seeds, pre-mixed with 4
Tbsp of water to create a vegan
egg white alternative

INSTRUCTIONS:

1. Start by preheating your oven to

350°F (175°C).
2. Blend the chickpeas until they
reach a smooth puree texture.
3. In a mixing bowl, gradually
combine the chickpea puree with
sugar-free peanut butter.
CHICKPEA 4. Add maple syrup and vanilla
extract, mixing well.
COOKIES 5. Incorporate baking soda, baking
powder, and a pinch of salt into
the mixture.
6. Gently fold in the sugar-free
Chickpea Charm Cookies by Ashlea Snell chocolate chips.
7. Mix in the chia seed mixture for
consistency.
"A Sweet Leap of Legume Faith" 8. Drop spoonfuls of the dough onto
a parchment paper-lined baking
Baker's Whisper: As you let them cool, reflect on the tray, spaced apart.
journey from simple chickpea to delightful treat. 9. Bake in the oven for 12-15
minutes.
10. Allow the cookies to cool on the
Indulge responsibly, knowing each bite is a testament to tray after baking.
the transformative power of healthy ingredients.

In each morsel, the chickpea's humble beginnings are

elevated to a celebration of guilt-free indulgence.

40
INGREDIENTS:
12 plump Dates
Almond or Organic Peanut
Butter (creamy or crunchy based
on preference)
Handful of Chopped Almonds or
Peanuts for garnish
11 oz bag of Dark Chocolate Chips
2 tsp of silky Coconut Oil
Sprinkling of Flakey Sea Salt for
that perfect sweet-salty finish

TOOLS:
Baking Sheet
Glass Bowl
Spatula
Toothpicks
Microwave

INSTRUCTIONS:
1. Prep the Dates: Carefully pit the
dates and generously stuff them with
your choice of nut butter, ensuring
each date is amply filled for that
SNICKERS DATE
rich, satisfying texture.
2. Skewer the Sweetness: Insert a BITES
toothpick through the center of each
date, making sure they’re secure and
easy to handle. Decadent Delight Bites by Natalie Heseman
3. Freeze for Firmness: Arrange the
dates on a baking sheet with some
space between them for an even "A Miniature Indulgence for Your Sweet Cravings"
freeze, and chill them in the freezer
to set the filling. Savor the contrast of textures and flavors, from the
4. Melt into Chocolate Bliss: Combine smooth, creamy nut butter to the snap of dark
the dark chocolate chips and chocolate, all finished with a touch of sea salt for a
coconut oil in a glass bowl. gourmet touch.
Microwave in 30-second intervals,
stirring each time, until you have a
smooth and glossy mixture. Enjoy this bite-sized luxury!
5. Dip and Dress: Once chilled, coat
each date in the melted chocolate,
ensuring a full and even layer.
Return each chocolate-dipped date
to the baking sheet, immediately Storage: Keep your 'Decadent Delight Bites' in a
sprinkle with crushed nuts and a container with a lid, refrigerated for up to 1 week
pinch of sea salt before the coating or frozen for 2 months, for a long-lasting treat.
sets.
6. Final Chill: Give the bites one last
freeze for about 15 minutes to allow
the chocolate to harden into a
crackling shell. 41
RAW CARAB BAR
Raw Carob Indulgence Squares
Embark on a Culinary Quest with a Caffeine-Free
Chocolate Alternative!
Slice into individual squares and arrange them as
treasures of wellness, ready to be enjoyed.
Keep this trove in the refrigerated realms for a week's
worth of delight or in the frosty vaults of your freezer
for a month-long cache of treats.
INGREDIENTS:
Nourishing Base:
3/4 cup raw pumpkin seeds
1/4 cup almonds or pistachios
1/2 cup pitted dates
1/2 cup dried blueberries or cherries
1/4 cup carob powder
1 tsp vanilla extract
1/4 cup almond or cashew butter
2 Tbsp finely shredded coconut

Luscious Topping:
1/3 cup coconut oil
1/3 cup maple syrup
1/2 cup carob powder

INSTRUCTIONS:
1. Place the pumpkin seeds, your chosen nuts, dates, dried
fruit, carob powder, and vanilla extract into a food
processor.
2. Pulse until the mixture reaches a consistent size similar to
rice grains.
3. Add almond butter and pulse a few more times until well
combined.
4. Press this mixture evenly into a tray, aiming for a
thickness of about ½ inch.
5. Freeze this base layer to set it, which should take about an
hour.
6. In a separate bowl, whisk together coconut oil, maple
syrup, and carob powder until smoothly combined.
7. Remove the tray from the freezer and evenly spread the
carob topping over the base layer.
8. Sprinkle the shredded coconut over the top.
9. Return the tray to the freezer for another hour to allow
the bars to firm up.
Epicurean Tip:
Crafting a double batch is wise, for these treats vanish
quickly, leaving behind a memory of their guilt-free and
exhilarating taste. No caffeine, just pure, unadulterated
joy in every bite!
42
43
 INGREDIENTS:
½ cup coconut oil
½ cup coconut butter
1-1 ½ cups unsweetened shredded
coconut
3-4 Tbsp maple syrup or honey
Optional Add-Ins:
A pinch of curry powder
A dash of cardamom
A spritz of lemon or orange juice
and/or zest
A handful of nuts, seeds, or dried
fruit (adjust coconut oil and butter
accordingly)

NO-BAKE COCONUT INSTRUCTIONS:

1. In a pot, melt the coconut oil and
MACAROONS butter on low heat until they are
soft, stirring gently.
Tropical Bliss Macaroons by Kristen Lee 2. Once they're melted, take the pot off
the heat and add the maple syrup or
"The No-Bake Beachside Treat" honey to make it sweet.
3. Stir in the shredded coconut until
the mixture has the right balance of
These coconut macaroons are a blank canvas for your moisture and texture.
culinary artistry. Feel free to get creative and make each 4. Spoon the mixture into your desired
batch a testament to your mood and inspiration. shapes and place them on a baking
sheet lined with parchment paper.
Savor the Sensation: Each bite transports you to sandy 5. Let them cool to room temperature
shores and salty breezes, with the satisfaction that comes or speed up the process by putting
from homemade goodness, all without ever lighting an them in the refrigerator.
oven.

Wholesome and heavenly, these no-bake delights

encapsulate the essence of simple indulgence.

44
INGREDIENTS:
2 cups of pitted Medjool dates
1 cup of pumpkin seeds
Zest and juice of one lemon
Zest and juice of one lime
Zest and juice of one orange
½ cup of finely shredded coconut
flakes
¼ tsp of sea salt

INSTRUCTIONS:
1. In a food processor, combine the
coconut flakes and pumpkin seeds.
Pulse them until they create a
textured foundation.
2. Add the pitted Medjool dates,
lemon zest and juice, lime zest and
juice, orange zest and juice, and a
pinch of sea salt to the mixture in
the food processor.
3. Blend everything together until a
smooth and harmonious mixture CITRUS DATE BALLS
forms. If the dates are resistant, you
can add a small drizzle of water to
help with the blending process.
4. Transfer the mixture to a container
and refrigerate it for 2 hours to Zesty Citrus Date Energy Spheres
allow it to firm up and let the
flavors meld. “Embark on a Flavor Voyage with Every Bite!”
5. After the mixture has chilled, use
your hands to scoop and shape it
into small spheres, unleashing your Envision these citrus-infused date balls as not just treats,
creativity. but as bursts of energy, perfect for pre-workout
6. Roll each sphere in additional invigoration, mid-afternoon awakenings, or simply as a
coconut flakes to coat them with a sun-kissed snack on a brisk day.
tropical essence.
7. Place the finished date balls in the Each bite is a melody of flavors that sings a song of
freezer, where they will stay fresh invigoration and zestful joy.
for up to three months.

Pro Tip:
Thaw them slightly before serving
for a softer texture, allowing the
flavors to reach their peak
performance on your palate.

45
NUT BUTTER
COOKIES
Harmony Nut Butter Cookies by
Teresa Picciallo Bivings
Bask in the glow of your oven's warmth and the scent of
spices. Indulge in these cookies as an act of self-care or
share them as a gesture of love.
In every bite, find a reminder that health and heavenly
taste can coexist, nestled within the comforting circle of
a cookie.

INGREDIENTS:

1/2 cup unsweetened applesauce

1/4 cup your choice of natural peanut or almond butter
3/4 cup whole rolled oats
1/4 cup your pick of raisins or sultanas
1/4 tsp pure vanilla extract
1/2 tsp ground cinnamon
1/8 tsp ground clove

INSTRUCTIONS:

1. Preheat your oven to 350°F.

2. In a mixing bowl, combine the unsweetened
applesauce and nut butter, blending them together
until well mixed.
3. Add the rolled oats, raisins, a splash of vanilla
extract, ground cinnamon, ground clove, and a pinch
of sea salt to the mixture. Stir everything together
until all the ingredients are evenly distributed.
4. Use your hands to shape the mixture into small
spheres and place them on a greased cookie sheet.
Gently press down on each sphere to form cookie
shapes.
5. Bake the cookies in the preheated oven for 14-16
minutes. During this time, practice patience and
anticipation while they transform into golden and
firm treats.
6. Once they're done, allow the cookies to cool for
about ten minutes. This resting period is their final
transformation.

46
 INGREDIENTS:
2 cups of pitted dates
1 tsp of flax seeds
¼Icup
N GofRpumpkin
E D I E Nseeds
TS
¼ cup of almond butter
¼ cup of shredded carrots
¼ cup of shredded coconut
1 Tbsp of unsweetened almond milk
1 Tbsp of honey
½ cup of dried coconut flakes

INSTRUCTIONS:
1. In a food processor, combine all the
dry ingredients (dates, flax seeds,
pumpkin seeds, and shredded
coconut). Pulse until they are well-
mixed.
2. Gradually add the wet ingredients
(almond butter, shredded carrots,
unsweetened almond milk, and
CARROT CAKE honey) to the mixture in the food
processor. Continue to blend until
the mixture becomes malleable and
BALLS sticky.
3. With enthusiasm, take portions of
the mixture and roll them into
small, bite-sized balls.
Energizing Carrot Confections by 4. Gently roll each ball in dried
coconut flakes to coat the surface,
Natalie Heseman creating a delicious contrast in
textures.
"A Wholesome Twist on Classic Carrot Cake" 5. Transfer your freshly rolled Carrot
Cake Energy Bites into a covered
Revel in the natural sweetness and satisfying crunch of container.
these "Energizing Carrot Confections," your go-to snack 6. Let them set in the refrigerator for 1
for a burst of energy and a delightful homage to the hour to firm up.
classic dessert we all adore. Storage:

These bites can be enjoyed

immediately after chilling or stored
in the freezer for those moments
when you crave a quick, energizing
snack.

47
INGREDIENTS:

1 large celery stalk

1-¾ Tbsp creamy almond butter
1 Tbsp freeze-dried mixed fruit
(cranberries, pumpkin seeds,
sunflower seeds, blueberries, etc.)

INSTRUCTIONS:
1. Cut the celery stalk into four equal
pieces, each approximately 3 ½
STUFFED CELERY
inches long, ready to be used as the
vessel for your snack.
STICKS
2. Carefully spread the almond butter
inside each celery piece, creating a Crunchy Almond Joy Sticks by
smooth, nutty bed. Tessa Lindsay
3. Sprinkle the crushed freeze-dried
mixed fruit on top of the almond "The Perfect Crunchy Munch"
butter in each celery boat, creating a
burst of colorful and tasty toppings. Snack Time Awaits: This simple yet delightful
4. Enjoy your simple and delightful combination delivers a satisfying crunch, paired with the
snack creation! richness of almond butter and a tangy-sweet finish from
the fruits. It's a healthful treat that offers both nutrition
and a playful eating experience.

Just a Bite Away: Whether you're between meals or on

the lookout for a quick post-workout snack, these
'Crunchy Almond Joy Sticks' are your go-to for a quick,
nutritious, and delicious energy boost.

48
SPROUTED
PUMPKIN SEEDS
Crunchy Sprout Delight: Pumpkin Seeds
"Discover the Nutty Essence of Revitalization!"
Let these sprouted pumpkin seeds be a testament to
patience and care. Use them to add a nutritious
crunch to salads, blend them into a rustic pesto, or
simply enjoy them as a mindful snack, each bite a
crunchy chorus celebrating life's simple joys.

INGREDIENTS:

1 cup of raw pumpkin seeds

½ tsp of sea salt
Filtered water
1 glass mason jar with a mesh lid

INSTRUCTIONS:
1. Place the raw pumpkin seeds in the glass mason jar
and cover them with filtered water.
2. Sprinkle in ½ tsp of sea salt to infuse them with the
essence of the sea.
3. Secure the jar with its mesh lid and give it a gentle
swirl. Allow the seeds to soak in a cool, shaded place
for 1-2 hours.
4. Drain salted water rinse with filtered water and
drain again. Place back in cool place.
5. Every 2 hours, rinse and drain the seeds, gently
moving them to ensure they soak up the vitality of
life for a total of 8-hours.
6. Spread the seeds onto a towel, patting them gently
to encourage them to dry.
7. Place the dried seeds back in the glass jar and store
them in the refrigerator for up to 3 days.
Pro Tip:
If you want to transform these seeds into a shelf-
stable crispy snack, use a dehydrator. Before
dehydrating, you can toss them with your favorite
seasonings. Arrange them on dehydrator trays in a
single, even layer, and set the temperature to no
higher than 110 degrees Fahrenheit. Dehydrate until
they reach your desired level of crispness.

49
 INGREDIENTS:
Crisp, fresh carrots, peeled and cut
into slender sticks
Bulb
ING of Rfennel,
E D I Etrimmed
N T S and sliced
into crunchy sticks
Batch of rich, flavorful Muhammara
(see previous recipe)

INSTRUCTIONS:

1. Begin with fresh carrots. Wash, peel,

and slice them into sticks that are
easy to handle.
2. Take a fennel bulb, remove any
tough outer layers, and slice it into
sticks of similar size to the carrots,
offering a refreshing, anise-like
crunch.
3. Prepare a bowl of your homemade
CARROT AND Muhammara, ready to complement
the fresh vegetables with its deep
FENNEL STICKS WITH flavors.

To Serve:
MUHAMMARA DIP 1. Arrange the carrot and fennel sticks
beautifully around the bowl of
Muhammara on a serving platter.
Energizing Carrot Confections by 2. For an artistic touch, sprinkle some
fennel fronds around the platter,
Natalie Heseman adding delicate greenery that echoes
the promise of vibrant flavors.
Each bite is a reminder of simplicity married to 3. Dip each stick into the Muhammara,
sophistication, the earthiness of the vegetables balanced allowing the robust flavor of the dip
by the complexity of the Muhammara. to enhance the simple freshness of
the vegetables.
4. Enjoy the interplay of textures and
It's a celebration of health and flavor, hand in hand.
the dance of flavors on your palate
as you crunch, dip, savor, and
repeat.

50
NUTRITIOUS
Salad Recipes

51
3 BEAN SALAD
Tri-Bean Harmony Salad by
Teresa Picciallo Bivings
"A Trio of Beans in a Melodic Marinade"
Serve the "Tri-Bean Harmony Salad" as a refreshing and
nourishing side dish that brings a symphony of flavors and
textures to your table.
Let the medley of beans, crisp celery, and herbs combined
with the sweet and tangy marinade play a delightful tune on
your palate.
Enjoy this bean ballet!

INGREDIENT:

1 can white kidney beans

1 can red kidney beans
1 lb string beans, trimmed
Garlic slices, lightly sautéed
1/2 cup apple cider vinegar
2 Tbsp raw honey
1 Tbsp Dijon mustard
1 Tbsp whole grain mustard
1 & 1/2 teaspoons Celtic salt
Black pepper, finely ground, to taste
3 stalks celery, finely chopped
1/2 cup fresh parsley, coarsely chopped

INSTRUCTIONS:

1. Cook the string beans in simmering water until they reach

your preferred level of tenderness, about 5-10 minutes.
Drain them and set aside.
2. In a mixing bowl, combine the cooked string beans with
the drained kidney beans.
3. Sauté garlic slices until they turn golden and release their
aroma.
4. In a separate container, whisk together apple cider
vinegar, raw honey, both mustards, salt, and pepper to
create the marinade.
5. Add the sautéed garlic, chopped celery, and fresh parsley
to the bowl with the beans. Gently toss to mix all the
ingredients.
6. Pour the harmonious marinade over the bean mixture and
let it rest for 15-30 minutes. This allows the flavors to
blend and enhance each other.

52
 INGREDIENTS:
INGREDIENTS
Fresh arugula leaves
Thinly sliced fennel
Sliced ripe peaches
Pumpkin seeds
Lemon juice
Apple cider vinegar
Olive oil
Celtic salt
Freshly cracked pepper

INSTRUCTIONS:
ARUGULA,
1. In a vibrant salad bowl, combine the
FENNEL SALAD arugula greens, shaved fennel, and
succulent peach slices.
2. In a separate mixing cup, whisk
"Piquant Peach Fennel Fusion" by together lemon juice, apple cider
Teresa Picciallo Bivings vinegar, and olive oil to create the
dressing. Season the dressing with
Celtic salt and freshly cracked
Savor the Sharp and Sweet Symphony pepper to taste.
3. Drizzle the prepared dressing over
Indulge in this "Piquant Peach Fennel Fusion," a salad the salad, ensuring that each leaf and
that brings a dash of elegance and an explosion of slice is lightly coated.
flavors, celebrating the unlikely but harmonious blend of 4. Crown the salad with a generous
scattering of pumpkin seeds for that
arugula, fennel, and peaches.
final touch of crunch.
5. Toss the salad gently to distribute
This dish not only offers a feast for the palate but also the dressing and pumpkin seeds
for the eyes, with its vibrant colors and varied textures. evenly.
It’s a testament to the beauty and excitement of mindful, 6. Enjoy your delightful and refreshing
healthful eating. salad!

53
INGREDIENTS:
1½ cups of diced English cucumber
1 Tbsp capers
2 Tbsp finely chopped chives
2 Tbsp freshly chopped cilantro
2 Tbsp finely chopped parsley
1 teaspoon minced garlic
½ teaspoon lime juice
1½ oz chopped avocado
1 teaspoon olive oil

INSTRUCTIONS:
1. Begin with chilled ingredients to
ensure a refreshing bite. Dice the
cucumber and avocado into bite- CUCUMBER
sized pieces.
2. In a bowl, combine the capers, AVOCADO SALAD
chopped chives, chopped cilantro,
chopped parsley, and minced garlic,
creating a harmonious blend of Crisp Cuke & Avocado Tango by
herbs.
3. Add the diced cucumber and Leslie Ann
avocado to the bowl with the herb
mixture.
4. Drizzle the salad with lime juice
and olive oil. "Refreshing Crunch Meets Creamy Dream"
5. Toss the salad gently to ensure that
each piece is delicately coated with Let this salad be a testament to the art of combining
the dressing. textures and temperatures for a culinary experience
that is as rejuvenating as it is nourishing.
To Serve:

Present your "Crisp Cuke &

Avocado Tango" salad immediately,
allowing its fresh and harmonious
flavors to shine. Each forkful is as
invigorating as a summer breeze.

54
ASIAN SLAW
SALAD
Vibrant Asian-Inspired Slaw Salad
Delight in the salad with the Nori as your utensils,
embracing the playful side of dining. If tradition calls, a fork
will do just fine.
As you savor each bite, let the diversity of textures and
flavors remind you of the varied tapestry of life — complex,
colorful, and incredibly nourishing.

INGREDIENTS:

1 cup thinly sliced green or red cabbage

Half a sweet onion, thinly sliced
½ cup thinly sliced radishes
1 large carrot, thinly sliced into ribbons
½ cup fresh pineapple, diced
½ cup chopped kimchi, with a splash of its juice
3 Tbsp total of finely chopped cilantro, basil,
and mint leaves
½ Hass avocado, sliced
2 tsp freshly grated ginger
1 tsp sesame oil or ½ tablespoon sesame seeds
Juice of one lime
Sheets of Nori/seaweed paper

INSTRUCTIONS:
1. Take a large mixing bowl as your canvas, and layer it with
the vibrant slivers of cabbage, onion, radish, and carrot.
2. Scatter the diced fresh pineapple over the vegetables for
sweet and juicy bursts.
3. Add the chopped kimchi and a splash of its juice for a
depth of flavor and tradition.
4. Sprinkle your trio of finely chopped herbs over the salad,
allowing the flavors to meld together.
5. Drizzle freshly grated ginger, sesame oil, or sesame seeds,
and the juice of one lime over the salad for a symphony of
tastes.
6. Gently toss your salad masterpiece until each strand and
slice is coated with the flavorful dressing.
7. Crown your salad with slices of Hass avocado, adding a
creamy treasure to the mix.
8. For a touch of the sea, either cut or tear the Nori into
pieces to scoop up your slaw, adding a crisp and salty note.
Alternatively, tear it up and scatter it throughout the salad
for an integrated seaweed sensation.

55
 INGREDIENTS:
1/2 cup raw hemp hearts
2 cups baby carrots
1I head
N G cauliflower
REDIENTS
1/3 cup fresh coriander
2 cloves garlic
1/2 Tbsp fresh ginger
2 cups kale
Zest and juice from 1 lemon
Zest and juice from 1 lime
1/2 cup raisins
2 cups red cabbage
1/2 red onion
The Liquid Life-Forces:
1/2 Tbsp raw agave nectar
1/4 tsp black pepper, freshly ground
1/2 tsp sea salt
1/3 cup raw apple cider vinegar
The Crunchy Companions:
1/3 cup sunflower seeds
Flesh from 1/2 of an avocado

CHOPPED DETOX
INSTRUCTIONS:
SALAD
1. Chop the baby carrots, cauliflower,
kale, and red cabbage into fine
Vibrant Vitality Chopped Salad by confetti-like pieces with precision and
Tess Nielson care.
2. Mince the fresh coriander, garlic, and
ginger to release their aromatic flavors
"Unveil the Power of Nature’s Purifiers" and health-giving properties.
3. In a separate container, whisk together
Unleash this Vibrant Vitality Chopped Salad on your the apple cider vinegar, raw agave
table, a cornucopia of detox delights, where every forkful nectar, lemon and lime juices, as well as
black pepper and sea salt to create a
is a step towards rejuvenation and joy. harmonious dressing.
4. In a large mixing bowl, combine all the
Energize your senses and revitalize your spirit with each prepared ingredients, including the
vibrant bite, knowing you’re treating your body to a chopped vegetables, minced herbs,
detox delight! raisins, and finely chopped red onion.
5. Drizzle the vibrant dressing over the
salad and toss gently to ensure that all
the ingredients are well coated.
6. Sprinkle raw hemp hearts and
sunflower seeds over the salad, and
then gently fold in the lush avocado.
7. Garnish and serve your raw and refined
salad, a delightful meeting of flavors
and textures!

56
57
INGREDIENTS:
A healthy handful of arugula greens
½ fennel bulb, thinly shaved
1 ruby red grapefruit, segmented
½ sweet onion, thinly sliced
1/3 cucumber, thinly sliced
1 Hass avocado, chopped
2 Tbsp hemp seeds
2 Tbsp Brazil nut parm
2 Tbsp crispy onions
2 Tbsp mustard vinaigrette
Salt and pepper, to taste

INSTRUCTIONS:
1. Start by placing a vibrant bowl in
preparation for your salad.
2. Lay a bed of arugula greens in the
bowl to provide a peppery punch as
the base of your dish.
3. With precision, shave the fennel bulb
thinly and delicately layer it over the
arugula. The thin wisps will offer a
subtle licorice-like flavor to balance
the zest from the grapefruit.
4. Meticulously segment the ruby red
grapefruit to ensure each piece is pure,
without any pith or membrane. These ARUGULA, FENNEL
juicy bursts of citrus will be the
shining jewels of your salad.
5. Thinly slice the sweet onion and
SALAD W/RUBY RED
cucumber, adding a crisp freshness
that complements the tender fennel GRAPEFRUIT
and juicy grapefruit segments.
6. Gently chop the Hass avocado into
bite-sized chunks and sprinkle them Serve this Arugula & Fennel Salad with Ruby Red
over the salad for a creamy texture and Grapefruit as a refreshing starter, a light lunch, or a
rich flavor. side to your main course.
7. Add a sprinkling of hemp seeds for a
nutty crunch and a protein boost.
8. Incorporate Brazil nut parm for an It’s blend of textures and flavors is sure to invigorate
earthy flavor and a touch of savory your taste buds and offer a satisfying crunch with each
goodness. bite!
9. Scatter crispy onions atop the salad
for a delightful contrast in texture,
providing a satisfying crunch and an
oniony kick.
10. Drizzle the mustard vinaigrette evenly
over the salad. Its tangy and sharp
flavor will tie all the components
together harmoniously.
11. With a light hand, toss all the
ingredients together in the bowl,
ensuring that each leaf and slice is
kissed by the dressing.
12. Finish with a touch of salt and pepper
to elevate all the natural flavors
present in your salad.
58
BEET SALAD WITH
HERBY GREEN
DRESSING
Indulge in this healthful and colorful beet salad,
where every bite delivers a symphony of flavors and a
spectrum of nutrients.
Not only is it visually appealing, but it also offers a
satisfying crunch and a burst of freshness, making it
an ideal meal for any day.

INGREDIENTS:

1 cup roasted beets, chopped

½ cup arugula, packed
½ granny smith apple, small diced
2 Tbsp celery, small diced
1 Tbsp crushed crispy onions
1-2 Tbsp pistachios
1 Tbsp pumpkin seed pesto
1-2 Tbsp herby green dressing

INSTRUCTIONS:

1. Preheat the oven to 350 degrees Fahrenheit if you are

roasting your own beets.
2. Poke holes in the medium-sized beets and rub them with
olive oil. Season with salt and pepper. Wrap each beet in
foil with a few drops of water.
3. Roast the beets for about 40 minutes or until they are
tender.
4. Check the tenderness of the beets using a cake tester or
skewer through the foil. Once there's no resistance all the
way through, remove from the oven and unwrap to cool.
5. Once the beets are cooled, peel and chop them.
6. Toss the chopped beets in the pumpkin seed pesto in a
separate bowl, ensuring they are well coated.
7. In a larger bowl, gently mix the arugula, diced apples,
diced celery, crispy onions, and pistachios. Season with a
pinch of salt and a few grinds of black pepper to taste.
8. Drizzle the herby green dressing over the salad mixture
and toss gently to coat evenly.
9. You can either transfer the dressed salad to a plate or, for
simplicity, leave it in the mixing bowl.
10. Arrange the pesto-coated roasted beets on top.
11. Enjoy your vibrant salad that's bursting with textures and
flavors. The peppery arugula, tangy apple, and earthy beets
make for a delightful combination.
59
 IN
ING RG
ERDE
I EDNI E
TNS :T S

Chopped raw carrots

Pickled beets
Chopped hearts of palm
Sauerkraut
Fresh chopped Dill
1 tsp of avocado or olive oil
1 tsp Apple Cider Vinegar (ACV)
Pepper to taste
Also good topped with chopped
pistachios

GUT HEALTHY INSTRUCTIONS:

SALAD 1. Begin by creating a vibrant base for

your salad using chopped carrots,
Gut Harmony Crunch Salad by pickled beets, and hearts of palm.
2. Add the sauerkraut to the mix,
Meredith Shackelford
bringing a probiotic punch to the party
and promoting gut health.
"Digestive Delight in Every Crunch" 3. Sprinkle fresh dill evenly over the
colorful ingredients, letting its delicate
Present the "Gut Harmony Crunch Salad" as a testament flavor dance among them.
4. Drizzle the salad with a teaspoon of
to the joy of eating for wellbeing. Savor the symphony of either avocado or olive oil and a
flavors and textures that not only please the palate but teaspoon of Apple Cider Vinegar
also love your gut. (ACV).
5. Toss the salad gently to coat each
Celebrate your body’s health with each flavorful forkful, ingredient with the dressing, showing
them love and care.
reveling in the knowledge that you’re nurturing your 6. Finish with a sprinkle of pepper to
inner ecosystem with this easy, gut-happy creation! bring out the boldness in each bite,
adding a peppery personality to the
salad.
7. For those who desire an extra
dimension, crown the salad with
chopped pistachios for a grand and
flavorful finale.
8. Enjoy your colorful and flavorful salad
that's not only visually appealing but
also nutritious and delicious!

60
INGREDIENTS:

1 cup mango, diced

1 cup wild blueberries, frozen
1 cup fresh raspberries
½ papaya, peeled and cut into 1” inch
cubes
2 Tbsp unsweetened coconut flakes
(optional)
2 Tbsp raw local honey

INSTRUCTIONS:
1. Start by peeling and dicing your
mango into bite-sized pieces.
2. If the blueberries are frozen, you can
choose to thaw them slightly for a
better texture, or you can keep them
frozen for a refreshing touch.
3. Gently wash your raspberries under
cold water and pat them dry.
4. Peel the papaya, remove the seeds, and
cube it into 1” pieces.
5. In a large bowl, combine the diced
FRUIT SALAD
mango, semi-thawed blueberries, fresh
raspberries, and papaya cubes. If This fruit salad is perfect as a morning starter, an
you're using coconut flakes, sprinkle
afternoon pick-me-up, or even as a light dessert.
them over the fruit for a tropical flair
and extra crunch.
6. Drizzle the raw local honey over the The coconut flakes add a nice texture contrast, but if
mixed fruits. The honey will not only you prefer a nuttier taste, a sprinkle of slivered
add sweetness but also act as a natural almonds or chopped walnuts can also be delightful!
preservative, and its antibacterial
properties can be quite beneficial.
7. Gently toss the fruits with a spatula or Remember, fruit salads are versatile. Feel free to play
spoon to coat them with the honey with different fruit combinations depending on what’s
and combine the flavors without in season or your personal preference.
breaking the raspberries.
8. Your delicious and colorful fruit salad
is ready to be enjoyed! Enjoy your nutritious and delicious creation!

61
 IN
ING RG
ERDE
I EDNI E
TNS :T S

1 cup tricolor quinoa (uncooked)

4-5 cloves of garlic, minced
4-5 tbsp extra virgin olive oil
Salt and pepper, to taste
A whisper of ground cumin
A dash of cayenne powder
A sprinkle of dried cranberries
A handful of minced green onions
Shredded carrots
Finely diced mango
A handfull pumpkin seeds

QUINOA SALAD INSTRUCTIONS:

1. Cook your tricolor quinoa by bringing

Carnival Quinoa Salad by 1 cup of quinoa to a boil with 2 cups of
liquid. Then, simmer it, covered, for
Heidi Aubertin about 15 minutes or until it becomes
tender.
"A Whirlwind of Colors, Textures, and Flavors" 2. In a separate pan, sauté minced garlic
with salt, pepper, ground cumin, and a
pinch of cayenne pepper to taste. Let
Dish out the "Carnival Quinoa Salad" as a vibrant the spices bloom and the garlic turn
sidekick to a protein, atop a bed of greens, or as a golden – this will serve as your dressing.
standalone midnight muse. It's a versatile virtuoso, ready 3. In a large mixing bowl, welcome the
to adapt to any meal setting. cooked quinoa and toss it with the
dried cranberries, sliced green onions,
shredded carrots, and diced mango.
Indulge in a salad that’s as much a feast for the eyes as it 4. Drizzle the aromatic garlic oil and
is for the palate, knowing that every ingredient plays its spices over your quinoa mixture. Mix
part in creating a harmonious flavor festival. Enjoy, and thoroughly to introduce all the
let the quinoa carnival begin! elements to each other.
5. Refrigerate your salad until it's time to
serve.
6. Before serving, top the salad with
pumpkin seeds to introduce a delightful
crunch.
7. Enjoy your delicious and colorful
quinoa salad, bursting with flavors and
textures!

62
 IN
ING RG
ERDE
I EDNI E
TNS :T S
2 cups Zucchini noodles
1 cup red & green cabbage
1 large carrot
1/2 cup cilantro leaves
1/4 cup mint leaves
Dressing:
1/4 cup tahini paste
Juice of 1 lime
1 Tbsp tamari
1 Tbsp cashew or almond butter
Salt and pepper, to taste
Garnish:
A sprinkle of toasted cashews or
sesame seeds
Lime wedges

SESAME ZOODLE
SALAD INSTRUCTIONS:
1. In a large bowl, combine the zucchini
Sesame Zest Noodle Crunch by noodles, red and green cabbage, and
Jacqui Beth julienned carrots.
2. Add cilantro and torn mint leaves to
"A Symphony of Spirals and Spice" the bowl, allowing the herbs to mix
among the spirals.
3. In a separate bowl, whisk together
Serve the "Sesame Zest Noodle Crunch" as a refreshing tahini paste, lime juice, water, tamari,
main or a side dish that sings with layers of texture and and nut butter until you've created a
taste. creamy dressing. Season with a pinch of
salt and pepper to your taste, achieving
the perfect balance.
It’s a culinary chorus that’s bound to make your taste 4. When you're ready to serve, drizzle the
buds dance with each crunchy, creamy bite. Enjoy the creamy dressing over the noodle
melody of flavors! mixture.
5. Toss the salad gently to ensure that
every strand and sliver is coated with
the dressing.
6. Sprinkle the salad with toasted cashews
or sesame seeds for added crunch and
flavor.
7. Accompany the salad with lime wedges
for squeezing over the top, adding a
refreshing citrusy kick.

63
NUTRITIOUS
Soup Recipes

64
 INGREDIENTS:

1 small to medium head of cabbage

1I cup
N Gwhite
RED IENTS
onion
1 cup celery
1 cup mixed red and yellow bell
peppers
5-8 cloves garlic
1 box salt-free chicken broth
Seasoning mix to taste (turmeric,
lemon pepper, chicken seasoning,
smoked paprika, garlic powder, onion
powder, salt, and black pepper)
1/2 jar sugar-free spaghetti sauce or 1
can sugar-free tomato sauce
1-2 cups water (optional, depending on
preferred broth consistency)
Optional vegetables (carrots, green
beans, and/or zucchini)

INSTRUCTIONS:

1. Start by dicing your cabbage, onions,

celery, peppers, and any additional
CABBAGE SOUP veggies you'd like to include into bite-
sized pieces. Don't forget to mince your
garlic for that zesty kick.
2. In a large pot, bring the salt-free
chicken broth to a gentle simmer, like a
relaxing jacuzzi for your veggies.
Cabbage Soup Mastery by 3. Begin by adding the chopped vegetables
Misty Lynn Foster to the pot, starting with the hardier
ones like carrots that take a bit longer
to become tender.
"Crunch and Sizzle: A Soup That Hugs You Back" 4. It's time to spice things up! Sprinkle a
vibrant mix of turmeric, lemon pepper,
chicken seasoning, smoked paprika,
Indulge in a bowl that's bursting with taste and vitality, garlic powder, onion powder, salt, and
a soup that doesn't just warm your belly, it gives you a black pepper over your simmering
full-on embrace! concoction. Make sure to adjust the
seasonings to your taste.
5. Pour in the sugar-free spaghetti sauce
or tomato sauce and give it a good stir,
creating a harmonious dance of flavors.
6. Allow the soup to simmer until the
veggies are tender enough to gently
sway on your spoon, yet still retain
some texture.
7. Taste-test like a pro and balance the
spices until your taste buds give you a
standing ovation.
8. Ladle up this steaming soup and get
ready to enjoy a comforting bowl of
deliciousness!

65
INGREDIENTS:
500 grams Hokkaido pumpkin
1 onion
1 parsnip
½ celery or parsley root
4 cloves garlic
1 small fresh chili
1 tsp finely grated ginger
2 leeks
½-1 tsp coconut milk
500 ml water
2 Tbsp lemon juice
1 Tbsp coconut oil
Salt and pepper

INSTRUCTIONS:

1. Begin by halving the Hokkaido squash,

scooping out the seeds, and cutting the
flesh into hearty chunks.
2. Dice the onion, parsnip, and celery or
parsley root into rustic pieces that will
blend well in the soup.
3. Finely mince the garlic and chili to
add some heat and grate the ginger for
its essence.
HOKKAIDO
4. Slice the leeks into 2 cm thick rings.
5. In a large pot, heat 1 tablespoon of PUMPKIN SOUP
coconut oil and add the minced chili,
ginger, garlic, and half of the sliced
leeks. Sauté them until they sizzle and Hokkaido Soup Crafting by
become fragrant.
6. Add the rest of the vegetable ensemble Majamabell Moon Thyboe Johannsen
to the pot, stirring them in.
7. Pour in 500ml of water and a drizzle
of coconut milk to create a flavorful
"Enchanting Elixirs: A Bowl of Wholesome
broth. Warmth"
8. Allow the mixture to simmer for
about 30 minutes to allow the flavors Serve the soup with leeks adorning each bowl like
to meld. emerald swirls, inviting your guests to dive into a
9. Use an immersion blender (or transfer
the mixture to a regular blender) to magical experience of taste and nourishment—a soup
puree the soup into a smooth that not only warms the spirit but enchants the senses.
consistency. Return it to the pot.
10. Season the soup with salt, pepper, and
the zest of lemon juice for brightness.
11. In a separate pot, gently boil the
remaining leeks for about 2 minutes
until they're tender. These will be used
as a garnish.
12. Serve the velvety Hokkaido soup hot,
topped with the boiled leeks as the
crowning touch.

66
 INGREDIENTS:

3 Tbsp olive oil

2I cups
N G leeks,
R E Dthinly
I E Nsliced
TS
2 tsp garlic, minced
1 small head cauliflower, finely
chopped into florets
2 stalks celery, diced
1 tsp Celtic salt
3 Tbsp arrowroot powder
5 cups vegetable broth (reserve ½ cup)
2 Tbsp lemon juice
Black pepper, to taste
2 Tbsp parsley, chopped
1 Tbsp nutritional yeast

INSTRUCTIONS:

1. Heat some olive oil in a large pot over

medium heat.
CAULIFLOWER 2. Add the chopped leeks and minced
garlic to the pot and sauté them until
they are just softened, which should
LEEK SOUP take about 5-6 minutes.
3. Introduce the cauliflower and celery to
the pot, and sprinkle ¾ teaspoon of
Cauliflower Leek Soup by Teresa Picciallo Celtic salt over them for a base flavor.
Bivings Sauté these vegetables until they
become tender, which should take
about 5-7 minutes.
"Nourish in Nuance: The Velvet Touch of Greens and 4. In a small bowl, whisk together the
Golds" arrowroot powder and ½ cup of
vegetable broth until they form a
smooth mixture.
Serve this soul-soothing soup with an open heart and a 5. Pour the remaining vegetable broth
sprinkle of green parsley on top, a gentle reminder of the into the pot along with a splash of
earthy origins of this golden elixir. lemon juice, and bring the mixture to a
boil. Then, let it simmer for 20 minutes
to allow the flavors to meld.
6. Carefully transfer the soup to a
blender, add the parsley and nutritional
yeast, and blend until the mixture
becomes smooth and unified.
7. Return the blended mixture to the pot.
Stir in the arrowroot slurry, which will
help thicken the soup. Allow it to
simmer for about 5 more minutes to let
the flavors fully combine.
8. Season the soup with a grind of black
pepper and additional salt, if needed, to
taste.

67
INGREDIENTS:
Extra virgin olive oil
1 yellow onion, diced
2 stalks celery, diced
3 cloves garlic, minced
1 tsp grated ginger
Kosher salt
1 tsp ground cumin
1 tsp ground coriander
¾ tsp turmeric
½ tsp freshly cracked black pepper
Pinch of ground cinnamon
4 carrots, cut into ½-inch pieces
¼ cup red lentils
1 (16-ounce) can chickpeas
3 cups vegetable stock
Cilantro, lemon wedges, and plain
coconut yogurt, for serving

INSTRUCTIONS:
1. Begin by heating a generous drizzle of
olive oil in a saucepan or a skillet with
high sides. Place it over medium heat
SPICED LENTIL
and allow the oil to warm.
2. Add the chopped onion and celery to STEW
the warm oil. Sauté them until they
become translucent and soft, creating
a flavorful base for your stew. Spiced Chickpea, Lentil, and Carrot Stew
3. Add minced garlic and grated ginger
to the pan, along with a sprinkle of with Herbs and Yogurt” by Carmen Hensley
salt. These aromatics will enhance the
stew's depth of flavor. Stir them in.
4. Bring in the spices – cumin, coriander, "A Symphony of Spices and Heartwarming
turmeric, black pepper, and a hint of Comfort"
cinnamon. Initially, they will each
make their solo performance, but as Serve it crowned with vibrant cilantro, a dollop of
you stir, they will come together in
harmony. coconut yogurt, and a wedge of lemon to squeeze over,
5. Introduce the carrots and red lentils creating a zesty sparkle on this comforting canvas.
to the mixture. Allow them to mingle
with the spices for about 5 minutes.
6. It's time for the chickpeas to join the
party. Pour in the vegetable stock and
turn up the heat to bring the mixture
to a boil. Then, reduce the heat to a
gentle simmer and let everything meld
and soften for 30 minutes.
7. As the stew thickens and the lentils
and carrots become tender, taste it
and adjust the salt to your liking.

68
69
 INGREDIENTS:
3 medium summer yellow squash,
quartered and diced
2I medium
N G R Ezucchini,
DIEN quartered and diced
T S quartered
2 medium carrots, peeled, and
diced
1 celery rib, halved and diced
½ yellow onion, diced
4 garlic cloves, minced
2 tsp ground cumin
2 tsp ground coriander
¼ cup dry white wine OR 2 tablespoons
white wine vinegar
6 cups low sodium vegetable broth
2 Tbsp fresh lemon juice
1 Tbsp each of fresh sage, oregano,
rosemary, and lemon thyme, roughly
chopped
Coarse salt and ground black pepper to
taste
2 Tbsp extra virgin olive oil

INSTRUCTIONS:

SQUASH VEGGIE 1. Heat olive oil in a large pot over

medium heat.
2. Add diced onion, garlic, and sauté until
SOUP translucent.
3. Stir in ground cumin and ground
coriander and cook for another 1-2
Summer Squash Vegetable Soup by Jennifer minutes.
Wuestenberg 4. Pour in the white wine (or white wine
vinegar) and let it simmer for a couple of
minutes to reduce slightly.
"A Golden Bowl of Sunshine, Herb-Kissed and Sublime" 5. Add diced summer yellow squash,
zucchini, carrots, and celery to the pot.
Stir well.
Serve with artistic drizzles of olive oil, a dusting of
6. Pour in the low-sodium vegetable broth
paprika, and a fresh herb garnish. and bring it to a gentle boil. Reduce the
heat to a simmer and cook until the
Whether warm or cool, this soup is a caress of summer in vegetables are tender, about 20-25
any spoonful. Enjoy the medley of squash and herbs in a minutes.
7. Stir in fresh lemon juice and season with
harmony that sings of sunnier days. salt and black pepper to taste.
8. Finally, add the fresh herbs (sage,
oregano, rosemary, and lemon thyme)
and let them infuse their flavors into the
soup for a few more minutes.
9. Taste the soup and adjust the seasonings
if needed. Serve your summer vegetable
soup hot and enjoy!

70
INGREDIENTS:
2 Tbsp olive oil
1 whole white or yellow onion, diced
4 cloves of garlic, minced
2 celery stalks, diced
1 tsp minced ginger
1 to 2 teaspoons ground turmeric
1 tsp chopped rosemary
6 cups of water
1 cup brown lentils
2 tsp salt, divided
1 cup fresh cilantro, chopped
(optional)
Lemon juice to taste
Chopped green onions for garnish
(optional)

INSTRUCTIONS:
1. Heat olive oil in a large pot over
medium heat.
2. Add diced onion, carrots, and celery.
BEAN SOUP
Sauté until they start to soften, about
5 minutes.
3. Stir in minced garlic, ground Bean Soup by Nicole Dornberg
turmeric, and dried rosemary. Cook
for another 1-2 minutes until fragrant. "A Warm Embrace of Comfort in a Bowl"
4. Add dried red lentils to the pot and
stir to combine with the vegetables
and spices. Ladle the soup into bowls, and if you choose, let the
5. Pour in water or vegetable broth. green onions scatter on top as a final, colorful flourish.
Make sure the liquid covers all the
ingredients. Each spoonful is a step deeper into comfort, the kind
6. Season with half of the salt. Bring the
soup to a boil, then reduce the heat to that radiates from the inside out. Enjoy this simple yet
a simmer. soulful soup that promises to soothe and satisfy.
7. Cover the pot and let the soup simmer
for about 30 minutes or until the
lentils and vegetables are tender.
8. Taste the soup and adjust the
seasoning with more salt if needed.
9. If desired, garnish the soup with fresh
cilantro and a squeeze of fresh lemon
juice before serving.

71
 INGREDIENTS:
1 cup wild rice
2 cups sliced mushrooms (a mix of
shiitake and oyster mushrooms, or any
available)
INGREDIENTS
1 onion, chopped
2 cloves garlic, minced
1 leek, thinly sliced
1 tsp dried thyme (or a small bunch of
fresh thyme if available)
1 tsp dried parsley (or fresh parsley if
available)
1/2 tsp dried basil (or fresh basil if
available)
1 bay leaf
6 cups vegetable broth
Juice of 1 lemon
Vegan butter or olive oil for sautéing
Salt and pepper to taste

INSTRUCTIONS:

1. Rinse the wild rice under cold water and

set it aside.
2. In a large pot, heat a tablespoon of vegan
MUSHROOM SOUP butter or olive oil over medium heat. Add
the chopped onion and sliced leek. Sauté
for about 5 minutes until they start to
WITH WILD RICE soften.
3. Add the minced garlic and sliced
mushrooms to the pot. Continue to sauté
This earthy and aromatic soup pairs well with crusty for another 5-7 minutes until the
bread or a side salad for a complete and comforting mushrooms release their moisture and
meal. start to brown.
4. Stir in the wild rice, dried thyme, dried
Enjoy the blend of textures and the heartiness of the parsley, dried basil, and bay leaf. Cook for
a minute to toast the rice and spices.
wild rice. Bon appétit! 5. Pour in the vegetable broth and bring the
mixture to a boil. Once boiling, reduce
Pro Tip: Make extra wild rice to incorporate into other the heat to a simmer, cover the pot, and
meals throughout the week. It’s delicious even when cold let it cook for about 45-55 minutes or until
and adds a nutritious boost to salads and stir-fries. the wild rice is tender. You may need to
add more broth if the soup gets too thick.
6. Remove the bay leaf and discard it. Season
the soup with salt and pepper to taste.
7. Just before serving, stir in the fresh lemon
juice for a burst of flavor.
8. Ladle the soup into bowls, garnish with
fresh herbs if available, and serve hot.

72
Healthy & nutritious
SIDE DISH RECIPES

73
 CHICKPEA
COLESLAW
Easy Coleslaw with Chickpeas by Karen WG
"Crunchy Bliss Meets Chickpea Crisp in a Salad Symphony"
This humble coleslaw is elevated by crips chickpeas wrapped
in a zesty dressing. It’s more than a salad; it’s a celebration of
simplicity and taste. Bon appétit!

INGREDIENTS:
½ to 1 cup shredded cabbage (bagged option works
great)
2 medium carrots, shredded
1 Tbsp raw onion, finely diced
¼ of a cucumber, sliced
2 Tbsp pumpkin seeds
For the Crispy Chickpeas:
1 can chickpeas, rinsed and dried
1 Tbsp olive oil
For the Dressing:
2 Tbsp olive oil
Juice of half a lemon
Salt and pepper to taste

INSTRUCTIONS:
For the Crispy Chickpeas:
1. Preheat your oven to 400°F (200°C).
2. Rinse and thoroughly dry the chickpeas using a clean
kitchen towel or paper towels. Remove any loose skins if
desired.
3. Toss the dried chickpeas with 1 tablespoon of olive oil in a
bowl until they are well coated.
4. Spread the chickpeas in a single layer on a baking sheet.
Roast them in the preheated oven for about 25-30 minutes
or until they become crispy and slightly browned. Keep an
eye on them to prevent burning.
5. Once they are done, remove the crispy chickpeas from the
oven and let them cool.
For the Salad:
1. In a large salad bowl, combine the shredded cabbage,
shredded carrots, finely diced raw onion, sliced cucumber,
and pumpkin seeds.
2. For the Dressing: In a separate small bowl, whisk together
the 2 tablespoons of olive oil and the juice of half a lemon.
Season with salt and pepper to taste.
3. Drizzle the dressing over the salad ingredients in the bowl.
4. Add the crispy chickpeas on top of the salad just before
serving for a delightful crunch.
5. Toss the salad gently to ensure all the ingredients are coated
with the dressing.
6. Serve your cabbage and carrot salad with crispy chickpeas
immediately and enjoy!
74
 INGREDIENTS:

1 Tbsp sesame oil

I Noz.Gfresh
16 RED I Espinach
baby NTS
¼ tsp pepper
1 Tbsp toasted sesame seeds

INSTRUCTIONS:

1. Heat a skillet over medium-high heat

until it's hot and ready for action.
SESAME SPINACH 2. Add the sesame oil to the skillet,
allowing it to heat up and shimmer.
3. Add the baby spinach to the skillet in
batches. Don't overcrowd the skillet;
work in batches if needed. Let each
Sesame Sauté Spinach by Teresa Dalton batch cook for a couple of minutes,
stirring occasionally, until the leaves
begin to wilt tenderly.
"Wilted Wonder with a Toasted Twist" 4. As the spinach wilts, sprinkle in the
black pepper to infuse it with a subtle
Enjoy this minimalist masterpiece, where each warmth.
ingredient plays its part to perfection, from the delicate 5. Once all the spinach has wilted and is
spinach to the audacious sesame oil and the finale of tender, it's time for the final touch.
sesame seeds—a dish that’s as healthy as it is delicious. Sprinkle the sautéed spinach with the
toasted sesame seeds. These little gems
add a toasty, nutty flavor.
6. Serve your sautéed spinach with sesame
immediately as a delightful and
nutritious side dish.

75
INGREDIENTS:
Broccoli florets, cut into small, bite-
sized pieces

For the Seasoning:

1 Tbsp fresh minced garlic

A pinch of Celtic salt
A little olive oil for coating

INSTRUCTIONS:
1. Preheat your oven to 350 degrees
Fahrenheit, creating a warm
environment for the broccoli to
transform into a delicious dish.
2. Place the broccoli florets in a large
bowl.
3. In a small bowl, mix together the
minced garlic, olive oil, and a sprinkle
of salt.
4. Drizzle the garlic and olive oil mixture
over the broccoli florets in the bowl. BAKED BROCCOLI
5. Toss the broccoli in the garlic and
olive oil mixture until the florets are
evenly coated with the flavorful Baked Broccoli by Dwyular Denny Toscano
mixture.
6. Spread the coated broccoli florets in a
single layer on a baking sheet lined "Crisp, Garlicky Green Delights"
with parchment paper or a nonstick
baking sheet. Whether you choose the patience of the oven or the
7. Roast the broccoli in the preheated swift gust of the air fryer, the result is the same:
oven for about 30-40 minutes, or until delightfully crisp broccoli with a garlicky punch and a
the florets are tender and have whisper of the sea from the Celtic Salt.
achieved your desired level of
crispiness. You can check for doneness
by inserting a fork into a floret; it
should be tender.
8. Once the broccoli is roasted to your
liking, remove it from the oven.
9. Serve your roasted garlic broccoli as a
delightful and nutritious side dish.

76
MUHAMMARA
“Discover the Mystique of the Middle East in
Every Bite”
Muhammara is a tale of flavors—a spread that tells a story of
tradition with every taste. Whether you’re dressing up a
sandwich, crowning a bowl of grains, or seeking the perfect
partner for your crudité, this Muhammara is a promise of a
culinary journey.
It's more than a condiment; it's a vibrant, living ingredient
ready to transform the ordinary into the extraordinary.
Serve with an Open Heart:
Pair with warm pita, crisp vegetables, or as a vibrant
addition to your cheese board. This Muhammara is sure
to awaken the senses and add a touch of exotic
sophistication to your table.

INGREDIENTS:
1 4-ounce jar of roasted red bell peppers (or roast 2-3 fresh
red bell peppers)
1 Tbsp bell pepper juice (from the jar or freshly roasted
peppers)
1/2 cup walnuts
1 cup pumpkin seeds
5 cloves of garlic confit
2 Tbsp tomato paste or sundried tomato puree, for tang
and thickness
2 Tbsp pomegranate molasses (or a mix of blackstrap
molasses & juice of ½ lemon), for a sweet and tart
1 Tbsp extra virgin olive oil, for a smooth consistency
1/2 tsp cumin, for a warm, aromatic note
1/2 tsp smoked sweet paprika, for a gentle smoky whisper
A pinch of cayenne, for a hint of heat
Sea salt and pepper to taste, for the perfect seasoning

INSTRUCTIONS:
1. Combine all ingredients (roasted red peppers, bell pepper
juice, toasted walnuts, toasted pumpkin seeds, garlic
confit, tomato paste or sundried tomato puree,
pomegranate molasses, olive oil, cumin, smoked sweet
paprika, cayenne, salt, and pepper) in a food processor.
2. Blend until smooth and creamy.
3. Transfer the dip to an airtight container and refrigerate
for up to 5 days.
4. Taste and adjust the seasoning before serving, adding more
salt, lemon juice, or pomegranate molasses as needed.
Pro Tip:
To easily peel roasted peppers, toss them in olive oil,
season with salt and pepper, roast until tender and slightly
charred, then steam them in a sealed bowl to facilitate
peeling.
77
78
 INGREDIENTS:
Organic whole garlic cloves, peeled
(quantity as needed for your jar)
1I cup
N Gdistilled
R E D IorE purified
N T S water
3/4 cup white vinegar
1 Tbsp Celtic salt or Redmond’s Real
Salt

For the Flavor Twist:

1/8 tsp turmeric

1/8 to 1/4 tsp dried dill weed
1/8 to 1/4 tsp black pepper
Optional: cayenne pepper for a spicy
kick

INSTRUCTIONS:
1. Prepare the Brine: In a small pot,
combine water, white vinegar, salt,
turmeric, dill weed, and black pepper.
Optionally, add a pinch of cayenne
pepper. Bring the mixture to a boil
PICKLED GARLIC until the salt dissolves. Remove from
heat and let it cool.
2. Blanch the Garlic: Boil garlic cloves for
2 to 3 minutes, then rinse them with
cool water to stop the cooking.
3. Jar It Up: Place blanched garlic cloves
Easy Pickled Garlic by Jennifer Cavenaugh in a jar and pour the cooled brine over
them, ensuring they are submerged.
"A Tangy, Healthful Twist on Your Garlic Fix" Seal the jar with a good shake.
4. Patience Makes Perfect: Refrigerate the
jar and shake it occasionally. Allow the
cloves at least a day or two to marinate
Remember, the longer it sits, the more the flavors marry in the brine.
and mellow, transforming your humble garlic into a 5. Enjoy: Your pickled garlic is ready to
zesty, health-boosting delight. Enjoy the tangy twist! enhance your dishes, salads, or enjoy on
its own for a tangy treat.

Pro Tip:

For easy peeling of garlic cloves, give

them a light crush with the flat side of
a knife before blanching.

79
INGREDIENTS:
1/2 cup pine nuts
4 cups fresh basil leaves
4-5 cloves garlic, chopped
1 tsp fresh lemon juice
1/2 tsp pink salt
1/4 tsp freshly ground black pepper
1/2 cup pumpkin seeds
1/4 cup almonds
1/2 cup extra-virgin olive oil

INSTRUCTIONS:
For the Pesto:

1. Toast the pine nuts in a preheated

oven at 350°F (175°C) for 8-10 minutes
or until golden and aromatic. Be
careful not to overcook.
2. In a food processor, combine the
toasted pine nuts, pumpkin seeds,
almonds, basil leaves, chopped garlic,
lemon juice, pink salt, and black
pepper. Pulse until well mixed with a PARASITE PESTO
slightly textured consistency.
3. While the processor is running, slowly
drizzle in the extra-virgin olive oil
until the pesto reaches a smooth, Parasite Punchin’ Pesto by Chris Perryman
spreadable consistency.
"Pesto With a Purpose"
To Complete the Dish:

1. Season and grill or pan-sear free-range

chicken breast to your liking. This pesto packs not just a flavor punch, but also a
2. Cook chickpea pasta according to the nutritive one.
package instructions until it's al dente.

Assembly: The combination of nuts and seeds substitutes the

cheese typically found in pesto, adding unique flavors
1. Toss the warm chickpea pasta with a and extra nutritional benefits.
generous amount of the pesto.
2. Slice the grilled chicken breast and
arrange it on top of the pasta. Enjoy this wholesome twist on a classic Italian favorite!
3. Serve with an optional sprinkle of
pink salt and black pepper to taste.

80
CHIMICHURRI

Zesty Verde Vitality Chimichurri

"Awaken Your Palate with a Herbaceous Zing!"
This Chimichurri is not just a condiment; it’s a declaration
of life in every drop—a celebration of herbs, a testament to
flavor, and a nod to wellness.
Drizzle it over grilled vegetables for an instant lift, or let it
mingle with roasted meats to imbue them with the freshness
of a herb garden kissed by rain.

INGREDIENTS:

2 generous bunches of cilantro, leaves picked

1 full bunch of parsley, leaves picked
10-12 cloves of garlic confit
Juice of 1 lemon
Juice of 1 lime
1 tsp cumin
1 tsp chili flakes
2-3 Tbsp extra virgin olive oil
Salt and pepper to taste (start with ⅓ tsp salt)

INSTRUCTIONS:

1. Combine cilantro and parsley leaves in a food processor.

2. Add garlic confit, lemon juice, lime juice, cumin, chili
flakes, extra virgin olive oil, salt, and pepper.
3. Process until you achieve the desired consistency, smooth
or slightly chunky.
4. Taste and adjust the seasoning with more salt and pepper
if needed.
5. Transfer the chimichurri to a serving bowl.
Pro Tip:
Don't discard the stems of your parsley and cilantro! They
harbor a wealth of nutrients and the life force of the plants
—ideal for juicing into a revitalizing green tonic.
Serve with Imagination:
Let this Chimichurri be the brush with which you paint
flavors onto your plate, transforming the canvas of your
meals into a vibrant, flavor-packed masterpiece that
speaks of care, health, and the joys of culinary creativity.

81
 INGREDIENTS:
5 bulbs of garlic
Enough extra virgin olive oil to cover
INGREDIENTS

INSTRUCTIONS:
1. Peel the garlic cloves.
2. Place the peeled garlic cloves in a pot.
3. Cover the garlic cloves with olive oil.
4. Heat the pot over low heat, allowing
GARLIC CONFIT the oil to gently simmer. Keep the heat
very low to avoid browning the garlic.
5. Let the garlic cloves simmer in the oil
ELIXIR until they become tender and golden.
This may take about 30-40 minutes.
6. Once the garlic is soft and golden,
Unlock the Magic of Mellowed Garlic in remove the pot from the heat and allow
Olive's Embrace it to cool to room temperature.
7. Transfer the garlic cloves and the
infused olive oil to a glass jar or airtight
"A Tangy, Healthful Twist on Your Garlic Fix" container.
8. Store the garlic confit in the
Garlic Confit Elixir is not merely a recipe; it’s an act of refrigerator for up to a month. The
olive oil can also be used in cooking for
alchemy. As the cloves surrender their pungency to the
added flavor.
oil’s soothing warmth, they emerge with a creamy,
subdued essence.

A confit that's versatile enough to add a nuanced depth

to any dish.

And remember, the fragrant oil left behind is a culinary

goldmine—use it to carry the soul of garlic to every dish
that graces your kitchen.

82
INGREDIENTS:

1 cup raw pumpkin seeds

¼ cup pistachios
3 cloves garlic (1 clove confit, 2 cloves
raw)
1 cup fresh basil leaves
½ cup parsley leaves
Juice of 1-2 lemons
3-4 Tbsp Brazil nut parmesan
3-4 Tbsp extra virgin olive oil
Salt and pepper to taste (start with ½
tsp salt)

INSTRUCTIONS:

1. In a food processor, combine the raw

pumpkin seeds, pistachios, garlic
cloves (1 confit, 2 raw), basil leaves,
and parsley leaves.
2. Pulse the mixture until the nuts and
herbs are finely chopped. PUMPKIN SEED
3. Add the lemon juice, Brazil nut
parmesan, and extra virgin olive oil to
the food processor.
PESTO
4. Blend everything until you achieve a Pesto Perfection: Pumpkin Seed & Pistachio
smooth and creamy consistency. If it's
too thick, you can add more olive oil. Fusion
5. Season the pesto with salt and pepper
to taste, starting with ½ tsp of salt and
adjusting as needed. “Harness the Harmony of Herbs and Seeds!”
6. Once the pesto reaches your desired
flavor and texture, transfer it to an This pesto is a versatile virtuoso in the kitchen. Dress
airtight container. your pasta with its rich melody, use it as a vibrant
7. Store the pesto in the refrigerator for
up to a week, or freeze it for longer
spread in wraps and sandwiches, or let it elevate your
storage. roasted vegetables.

It’s not just a pesto; it’s a statement of bold, integrated

flavors that resonate with every bite.

83
CRISPY OKRA
“The Snack That Dances with Flavor”
Embark on a snacking journey with these Crunchy Okra
Chips, where each piece is a canvas for the rich tapestry of
spices.
This isn’t just a snack; it's a textural experience, a celebration
of the often-overlooked okra elevated to a gourmet level.
Ideal for a midday treat or a novel addition to your
charcuterie board, these chips will spark conversation and
tantalize the palate.

INGREDIENT:

½ lb. fresh okra

½ tsp smoked or sweet paprika
½ tsp powdered garlic
½ tsp coriander
1 tsp salt
Drizzle of extra virgin olive oil

INSTRUCTIONS:

1. Preheat your oven to 425°F (220°C) to create the perfect

stage for roasting.
2. Wash and dry the fresh okra, ensuring they are clean and
free of any moisture.
3. Trim the stems and slice the okra in half lengthwise,
creating elegant halves.
4. In a mixing bowl, combine the okra with smoked or sweet
paprika, powdered garlic, coriander, and salt. Toss them
together to ensure even coating.
5. Drizzle a bit of extra virgin olive oil over the seasoned okra
and give it a gentle toss to incorporate the oil.
6. Lay the okra in a single layer on a baking sheet, ensuring
they have enough space to roast evenly.
7. Slide the baking sheet into the preheated oven and let the
okra roast for about 15-20 minutes or until they are tender
and slightly crispy.
8. Once the okra has achieved the desired level of roastiness,
remove them from the oven.
9. Serve your roasted okra as a delightful side dish or snack,
and savor the Mediterranean flavors.

84
 INGREDIENTS:
3 large eggplants
2 Tbsp coconut aminos or tamari
2I Tbsp
NGR E D Isyrup
maple ENT or Sraw honey
½ Tbsp extra virgin olive oil
⅛ tsp liquid smoke (optional)
A pinch of sea salt

INSTRUCTIONS:
1. Cut the eggplants into strips that are
about ½-inch thick.
2. Sprinkle some sea salt on the strips and
let them sit for 8 hours or overnight.
This helps remove excess moisture.
3. In a bowl, mix together coconut aminos
(or tamari), maple syrup, olive oil, and
EGGPLANT liquid smoke. This mixture will give the
eggplant a nice flavor.
4. After the eggplant strips have rested,
BACON STRIPS pat them dry with a paper towel.
5. Use a brush to coat both sides of each
strip with the marinade you prepared.
"The Vegan Delight with a Smoky Sizzle" 6. Place the coated eggplant strips on the
racks of a food dehydrator. This allows
Dive into the world of Eggplant Bacon Strips, where the them to dry and become crispy.
charade of meat is beautifully upheld by the humble 7. Set the dehydrator to 135°F and
eggplant. remember to flip the strips halfway
through to ensure even crispiness.
8. Once they are crispy and cool, store the
This smoky, savory sensation is poised to revolutionize eggplant bacon in an airtight container
your breakfasts, BLTs, and burgers. at room temperature.

Each strip is a testament to the alchemy of simplicity

and flavor - a culinary innovation to savor with every
crunch.

85
INGREDIENTS:
4 large onions (yellow, white, or
sweet)
2 Tbsp of coconut aminos or tamari
1 Tbsp of maple syrup or raw honey

INSTRUCTIONS:
1. Peel and thinly slice the onions using a
mandolin or a sharp knife.
2. In a bowl, mix maple syrup (or honey)
with tamari (or coconut aminos) to
create a sweet and savory sauce.
3. Coat the onion slices with this sauce,
ensuring they are well-covered.
4. Lay the coated onions on dehydrator
trays, leaving space between each slice
for even drying.
5. Dehydrate the onions at 135°F until SAVORY SWEET
they become crispy.

Oven Option:
CRISPY ONIONS
If you don't have a dehydrator, you
can use an oven preheated to 175°F to “The Ultimate Topping with a Caramelized
achieve similar results. Keep an eye on
them as they transform into crispy
Twist”
delights.
These Savory Sweet Crispy Onions are not just a
garnish; they are a statement.

A declaration that you've chosen the path of flavor

innovation and textural delight.

Let them crown your salads, burgers, and casseroles

with their crunch, and watch as they elevate the
mundane to the extraordinary.

86
BRAZILIAN BLISS
PARMESAN
The South American Twist on an Italian Classic
"Crunchy Bliss Meets Chickpea Crisp in a Salad Symphony"
Brazilian Bliss Parmesan is more than a substitute—it's a
revelation.
It brings a nutty, health-infused profile to your pasta, salads,
or anything that calls for a sprinkle of umami.
With each bite, remind yourself that this is not just about
adding flavor; it's about sprinkling wellness and exotic flair
onto your plate.

INGREDIENTS:

3 cups whole Brazil nuts

2 cloves of garlic
Sea salt to taste

INSTRUCTIONS:

1. Place Brazil nuts and garlic in a food processor.

2. Add sea salt, starting with a teaspoon.
3. Pulse until the mixture becomes crumbly.
4. Transfer to an airtight container and store in the
refrigerator for up to two weeks.
5. Enjoy the nutty goodness of your homemade Parmesan!

87
Healthy & nutritious
MAIN DISH RECIPES

88
 INGREDIENTS:

2 cups organic quick oats (cooked)

1I Ncan
G Rblack
EDIE N T S(oven-dried on
beans
parchment for about 29 mins at 400°F)
1/2 cup plant milk
1/2 an onion
3-4 cloves of garlic
6 Baby Bella mushrooms
1/2 tsp baking powder
1 Tbsp oregano
1 Tbsp rosemary
1 Tbsp thyme
1 Tbsp turmeric
1 Tbsp chili powder
1 packet taco seasoning
1/2 tsp Celtic sea salt
1/2 tsp black pepper
2 Tbsp honey
3 oz your favorite BBQ sauce
1 1/2 cups cooked Farro (or substitute
with rice)
3 oz teriyaki or alternative soy sauce
1/2 cup very chunky salsa
1 cup walnuts (optional)

MUSHROOM
INSTRUCTIONS:
MEATLOAF
1. Combine all ingredients and pulse in a
blender for a uniform mix or hand-
Hearty Harvest Vegan Meatloaf knead in a bowl. Aim for a dough-like
consistency.
“Wholesome Goodness in Every Slice!” 2. Line your choice of a cookie sheet or
bread pan with parchment paper,
shape the mix accordingly, and bake at
350°F for 45 minutes.
Savor the comfort of a classic with a healthy twist! This 3. After baking, glaze with extra salsa for
Hearty Harvest Vegan Meatloaf is brimming with robust a zesty finish.
flavors and satisfying textures.
Enjoy a slice that's tender on the inside
with a perfectly glazed exterior.
Made with organic ingredients and a hearty dose of care,
each slice is a testament to how indulgent plant-based This Hearty Harvest Vegan Meatloaf is an
eating can be. excellent centerpiece for a family dinner or
a cozy night in.

Serve with a side of steamed greens or a

rustic root vegetable mash for the ultimate
comfort meal!

89
INGREDIENTS:
1 pack mushrooms, sliced
4 cloves of garlic, grated
1/4 red onion, finely chopped
Celtic salt, to taste
Black pepper, to taste
1/2 tsp thyme
1/2 tsp rosemary
1/2 tsp paprika
1/4 tsp cayenne pepper (optional)
1 Tbsp olive oil
1 head cauliflower
1/2 cup vegetable broth or stock
1 Tbsp arrowroot powder (for
thickening)

INSTRUCTIONS:

1. Put oil (or melted vegan butter if you

prefer) on the cauliflower head, salt
generously, place onto a baking sheet
and cook for 20 mins in a 400 degree
Fahrenheit oven—the cauliflower
should remain firm but the top should
be a nice toasty brown color.
2. While the cauliflower is roasting,
prepare the mushroom gravy. Slice
CAULIFLOWER
mushrooms and add to a pot with salt
and pepper, garlic and onion. Sauté WITH GRAVY
for about 5 mins then add all other
spices and cook for 3 mins.
3. Once the mushrooms have reduced Majestic Mushroom Roasted Cauliflower by
add in the broth/stock and let it
simmer for about 10 mins. Teresa Picciallo Bivings
4. Slowly add in the TBSP of arrowroot
powder, you may not have to add it all
depending on how thick/thin you like "Savor the Royal Richness of Mushrooms and
your gravy. Let thicken for 5mins, Cauliflower!"
once to your liking remove from heat.
5. Remove cauliflower from the oven and Enter a realm where simplicity and elegance converge
chop lengthwise into thick “steaks”.
with Teresa Picciallo Bivings' "Majestic Mushroom"
Top with mushroom gravy and enjoy!
Roasted Cauliflower.

A dish that stands tall and proud, featuring the earthy

goodness of mushrooms crowned upon a throne of
roasted cauliflower.

It's a plant-based banquet fit for royalty!

90
 ING
INRG
EDR IEEDNI E
TNS :T S

1 can chickpeas, drained and rinsed

1/4 red onion, finely chopped
2 stalks celery, chopped
2 carrots, finely chopped
Vegan mayo, to your liking
Celtic salt, to taste
Black pepper, to taste
Romaine lettuce leaves

INSTRUCTIONS:

1. Mash the chickpeas until they reach

your desired texture.
2. Add chopped red onion, celery, and
carrots for color and crunch.
3. Season with salt and pepper to taste.
4. Mix in mayo until the salad reaches a
CHICKPEA creamy consistency.

LETTUCE WRAPS Tip: Chosen food avocado mayo is a much

healthier option instead of Mayo with
refined canola oil.
Crunch & Munch Chickpea Lettuce Wraps by
Teresa Picciallo Bivings TO SERVE:

"Fresh, Crisp, and Oh-So-Satisfying!" Cradle the chickpea ensemble in a

romaine leaf, transforming it into a
hand-held haven of health.
Dive into the world of crisp delight with Teresa Picciallo
Bivings' "Crunch & Munch" Chickpea Lettuce Wraps. It's a simple, yet profoundly flavorful meal
that's both satisfying and light, perfect for
A medley of chickpeas partnered with the fresh crunch a lunch that won't slow you down or an
of garden veggies, all hugged in a leaf of romaine - this appetizer that will wake up your taste
buds.
dish promises a burst of freshness in every bite, coupled
with the creamy indulgence of vegan mayo. Enjoy the "Crunch & Munch" Chickpea
Lettuce Wraps and let each bite take you
on a journey to vibrant health!

91
INGREDIENTS:
Quinoa
Black or pinto beans
Peppers
Onions
Jalapeño
Lettuce
Lime
Cilantro
Avocado
¼ cup of veggie broth
¼ tsp Chipotle seasoning
½ tsp Garlic powder
¼ tsp Adobo seasoning
¼ tsp Sazon
¼ tsp cumin
¼ tsp coriander
1 tsp arrowroot powder

INSTRUCTIONS:

1. Cook quinoa according to package

instructions.
2. Drain and rinse beans, then add them
to a pot with 1/4 cup water or
vegetable broth. Add all the spices and
simmer.
QUIZNOS
3. Once beans are simmering, stir in
arrowroot powder and let it thicken BURRITO BOWL
for 3-5 minutes.
4. Chop cilantro.
5. Chop avocado. Southwest Symphony Quinoa Burrito Bowl
6. Chop peppers and onions and sauté
them until tender. by Teresa Picciallo Bivings
7. Juice the lime.
"The Essence of Fiesta in Every Spoonful!"
TO SERVE:
Introducing Teresa Picciallo Bivings' "Southwest
In a bowl, lay down a foundation of Symphony" Quinoa Burrito Bowl, where every
quinoa. Upon this stage, arrange the ingredient sings in perfect harmony.
beans, sautéed veggies, cilantro,
avocado, and lettuce. This dish is a tapestry of textures and tastes, blending
Crown it all with a squeeze of fresh
lime, inviting a burst of citrus the nutty backdrop of quinoa with the robust rhythms
applause. of beans and spices.

Every mouthful of the "Southwest It's a culinary concert that celebrates the heart of the
Symphony" Quinoa Burrito Bowl is a Southwest in every nourishing bite.
crescendo of flavors, a standing ovation to
your senses, and a testament to the vibrant
soul of Southwestern cuisine.

It's more than just a meal; it's a festival on

a plate!
92
 INGREDIENTS:
1 can Black beans—drained, rinsed,
half the can mashed leave the other
half
ING whole
REDIENTS
1 bunch Scallions— chopped
1/2 bunch cilantro— chopped
Celtic salt—to taste
Black pepper— to taste
1/4 tsp cayenne pepper
3 cloves garlic—grated
1 jalapeño— remove seeds and chop
(leave seeds for more heat)
1 flax egg (1 Tbsp milled flax to 1 Tbsp
water, let sit 15mins) *add more flax
“egg” if you need more of a binder
1 cup quinoa—cooked
1/2 lime—juiced
Ezekiel sprouted grain rolls (check the
frozen section at your local store)Food
for Life brand has gluten free options

BLACK BEAN INSTRUCTIONS:

1. Mash half of the can of black beans and
QUINOA BURGER leave the other half whole.
2. Mix the mashed beans with cooked
quinoa, cilantro, jalapeño, scallions,
grated garlic, and spices (Celtic salt,
pepper, cayenne) until well combined.
Black Bean Bonanza Quinoa Burgers by 3. Add the flax egg and shape the mixture
into patties.
Teresa Picciallo Bivings 4. Heat olive oil in a large pan and cook
the black bean burgers for about 5
"Deliciously Wholesome with a Kick!" minutes on each side. Be gentle when
flipping them, as they can be delicate
due to the lack of egg.
Teresa Picciallo Bivings presents the "Black Bean 5. Toast the Ezekiel bun, place your
Bonanza" Quinoa Burgers, a virtuoso blend of bold burger on it, and top with red onion,
flavors and hearty textures. lettuce, and your favorite toppings.
Enjoy your homemade black bean
burger!
Imagine biting into a burger that's not just satisfyingly
scrumptious but also resonates with your wellness goals.

These burgers are a celebration of all things nutritious

and delicious, crafted for the mindful epicurean.

93
INGREDIENTS:

3/4 cup Quinoa

1/2 tsp Baking powder
1/2 tsp Salt
1/4 cup Water
Zucchini
Roasted garlic—roast covered in oil
for 30mins (oven 350).
Vegan pesto (see recipe page 84)

INSTRUCTIONS:

1. Soak dry quinoa in a container, adding

enough water to have about 1 inch of
water above the quinoa. Let it soak for
2-8 hours.
2. After soaking, drain the quinoa and
blend it in a blender with 1/4 cup of
water, baking powder, and salt until it
becomes smooth.
3. Line a baking sheet with parchment
paper and spread the blended quinoa GLUTEN FREE
mixture onto it. Bake for 20 minutes,
then flip the crust and bake for an
additional 15 minutes.
QUINOA PIZZA
4. Remove from the oven and top the
crust with your favorite vegan pesto CRUST
(such as Trader Joe's cashew pesto)
and sautéed veggies of your choice,
like zucchini and roasted garlic. Quinoa Crust Creation Pizza by Teresa
5. Bake for another 5-10 minutes until Picciallo Bivings
hot, then cut and enjoy your quinoa
crust pizza!
"Where Gourmet Meets Guilt-Free!"
TO SERVE:
Crafted by the ingenious Teresa Picciallo Bivings, the
Let this "Quinoa Crust Creation" Pizza "Quinoa Crust Creation" Pizza is a revolutionary take
grace your table, and watch as it takes on the classic comfort food.
center stage, making every meal a
celebration of taste and health. It's a testament to the joy of eating well, where each
slice is a masterpiece of healthful indulgence.
Cut yourself a slice of this avant-garde
pizza and relish in the flavors of a meal
that's as nutritious as it is delicious. This pizza is more than a meal—it's a message that
great taste and good-for-you can share the same plate.
Enjoy the fusion of texture and taste that
will leave your palate applauding for more!

94
 INGREDIENTS:

2I N G Rbutternut
small E D I E Nsquash
T S (or any small
squash variety), halved and seeds
removed
1 cup cooked quinoa
1/4 cup sliced almonds
2 beets, chopped
Baby Swiss chard, chopped
Celtic salt, to taste
Olive oil

INSTRUCTIONS:

1. Preheat the oven to 375°F and roast the

squash for 40 minutes or until easily
pierced with a fork.
2. If using fresh beets, drizzle olive oil on
them and roast separately for 40
minutes.
3. In a skillet over medium-high heat, add
STUFFED olive oil, Swiss chard, and salt. Sauté
until softened.
4. Add cooked quinoa to the Swiss chard
BUTTERNUT and heat through.
5. Remove the cooked squash and beets
SQUASH from the oven.
6. Mix the cooked beets with the quinoa
and Swiss chard.
Harvest Hollows Stuffed Butternut Squash by 7. Stuff the roasted squash with the
quinoa mixture, top with sliced
Teresa Picciallo Bivings almonds, and enjoy!

"Embark on a Culinary Voyage of Autumnal Bliss"

TO SERVE:
Brought to life by the culinary creativity of Teresa Present the Stuffed Butternut Squash
Picciallo Bivings, the "Harvest Hollows" Stuffed with pride, as each plate becomes a
Butternut Squash is a celebration of fall's finest flavors. canvas showcasing the beauty of
nature's bounty.
Each bite is a journey through the rich tapestry of tastes
Let your dining table become a place of
that only the harvest season can bring. communal gratitude for the simple, pure,
and profoundly beautiful flavors that
It's more than just a dish; it's a warm embrace on a chilly nourish both body and soul.
autumn evening.
Dig into this wholesome goodness, where
every spoonful is a reminder of nature's
generosity.

It's not just a meal; it's a moment to be

savored.

95
INGREDIENTS:
1-2 medium zucchini
1/2 cup pumpkin seeds (shelled)
2 cloves garlic
3/4 cup basil leaves
1/2 cup fresh parsley leaves
2 Tbsp fresh lemon juice
1/2 cup olive oil or avocado oil
Celtic or Himalayan salt, to taste

INSTRUCTIONS:
1. Spiralize 1-2 medium zucchini.
2. Heat about 1 tablespoon of olive oil or
avocado oil in a pan. Mince half a
clove of garlic and add it to the heated
oil.
3. Cook the spiralized zucchini in the
pan for 1-2 minutes, being careful not
to overcook as zoodles can become
mushy quickly. Adjust the cooking
time based on the thickness of your
noodles.
4. Optionally, add your desired amount
of pumpkin seed pesto to the zucchini
as it heats up. You may want to omit
the garlic for the noodles if the pesto ZOODLES WITH
already contains garlic.
5. To make the pumpkin seed pesto, PUMPKIN PESTO
combine in a food processor or
blender: pumpkin seeds, cloves garlic,
basil leaves, fresh parsley leaves, lemon
juice, olive oil or avocado oil, Celtic or Autumn Zest Zoodles with Pumpkin Pesto
Himalayan salt, to taste by Linzy Harrold
6. Pulse or blend until you achieve the
desired pesto sauce consistency.
7. Enjoy your zucchini pasta with "Where Spirals Meet Spice and Everything Nice"
pumpkin seed pesto!
TO SERVE: Crafted with a flair for the creative and a respect for
simplicity, Linzy Harrold's "Autumn Zest Zoodles"
Let the "Autumn Zest Zoodles" be the intertwine the playful texture of zucchini noodles with
star of your plate, adorned with a a heartwarming pumpkin pesto, delivering a dish that's
dollop of pumpkin pesto.
as invigorating as an autumn breeze.
This dish is not just food; it's a
conversation, a narrative of the season told
through zest and zeal. "

Invite your friends and family to partake

in this experience where each forkful is a
leap into a pile of fall leaves, vibrant and
vivacious.

It’s not just a meal; it's an encounter with

the essence of autumn.

96
97
 INGREDIENTS:
Siete Tortilla Chips, grain-free based
Rice Cauliflower
I N G R EGround
Grass-fed D I E NBeef/
T S can substitute
1 can of Organic Black Beans
Sauerkraut
Shredded Beets and Cabbage
Avocado
Broccoli Sprouts
Dairy-Free Queso, from Good Foods
Wildbrine Brand Beets/Cabbage for a
punch of pickled perfection
Radishes for a peppery pop
Chosen Foods Lemon Garlic Sauce, a
zestful drizzle
Dairy-Free Tzatziki from Good Foods,
the cool finisher

INSTRUCTIONS:

HEALTHY 1. Arrange a base of crispy Siete tortilla

chips on a serving platter.
NACHOS 2. Add savory riced cauliflower and your
choice of protein (e.g., grass-fed ground
beef or a substitute).
Green Graze Nachos by Jacky Elwood 3. Sprinkle a light layer of black beans for
flavor and dietary fiber.
4. Spoon dairy-free queso over the top.
"Redefining the Nacho Game with a Wholesome Twist" 5. Decorate with fresh avocado slices,
beets, and cabbage for a fresh touch.
Jacky Elwood takes the quintessential snack to new, 6. Generously sprinkle with broccoli
sprouts, and scatter sauerkraut and
nourishing heights with "Green Graze Nachos."
radishes for added texture.
7. Finish by drizzling lemon garlic sauce
This isn't your ordinary nacho platter—it's a mosaic of over everything. Optionally, add a bit
colors, textures, and flavors, uniting the zesty crunch of of dairy-free tzatziki for extra
Siete tortilla chips with a medley of toppings that are as indulgence.
beneficial to your health as they are bursting with flavor.

Invite your taste buds to a festival where every nacho is

an ode to health and flavor.
THE EXPERIENCE:
Let's not just eat—let's thrive, one crunchy, delicious bite "Green Graze Nachos" by Jacky Elwood
at a time. isn't just a snack—it's a symphony where
each note is a nutritious nibble, and every
bite is a step towards wellness.

It's a celebration of healthy choices

without compromising on the joy of
eating.
98
 INGREDIENTS:
1 cup okra, chopped
1 cup oyster mushrooms, thumb-sized
pieces
1I Tbsp
NGR E D I EoilN T S
coconut
1 knob vegan butter
1 yellow onion, diced
2 garlic cloves, minced
1 Tbsp ginger, grated
1 Tbsp tomato paste
1 tsp paprika
1.5 tsp curry powder
1 tsp garam masala
1 tsp sea salt
1.5 tsp chili powder
1 cup vegetable broth/stock
1/2 cup full-fat coconut milk
1 medium sweet potato, diced
1/2 head cauliflower
A pinch of sea salt
1/4 lime, juiced
Avocado Oil for cooking okra &
mushrooms

INSTRUCTIONS:
1. Heat avocado oil in a large skillet over
OKRA, OYSTER high heat. Cook okra and sear until
colored, then remove from the pan and
MUSHROOMS & set aside.
2. In the same pan, add a bit more
avocado oil if needed and cook the
SWEET POTATO mushrooms over medium-high heat
until browned, seasoning with salt and
W/CAULIFLOWER pepper. You can deglaze the pan with
some vegetable stock. Set mushrooms
aside.
RICE 3. In a new pan, heat the coconut oil. Add
the onion, garlic, and ginger, cooking
until soft.
4. Mix in the tomato paste and spices
This recipe is perfect for meal prep, as it keeps well in (paprika, curry, garam masala, sea salt,
and chili powder).
the freezer. On days when you’re not up to cooking, you 5. Pour a little vegetable stock to deglaze,
can quickly reheat this dish for a nutritious and delicious then add the rest along with the
meal. coconut milk and bring to a simmer.
6. Add diced sweet potato to the
simmering sauce and cook for 15
Enjoy! Your plant-based, nutrient-dense dish is packed
minutes.
with bold flavors and comforting warmth, perfect for 7. Incorporate the seared okra and
any meal that calls for a touch of exotic spice and mushrooms, then simmer for another
everything nice. 10 minutes.
8. Meanwhile, pulse cauliflower florets in
a food processor with a pinch of salt
until you reach a rice-like consistency.
9. Squeeze lime juice over the 'cauliflower
rice' and transfer it into a serving bowl.
10. Serve the butter okra and mushroom
mixture over the cauliflower rice,
99
squeezing extra lime juice to taste.
INGREDIENTS:
1 medium cabbage, thinly sliced
1 white or sweet onion, thinly sliced
2 cloves garlic, thinly sliced
1 leek, thinly sliced (or a pinch of
asafoetida powder for tradition)
1 green chili, sliced (optional, or a
pinch of cayenne for heat)
1 tsp mustard seeds
1 tsp cumin seeds
6-7 curry leaves (if available)
½ tsp turmeric powder
2 tsp coconut nectar (or substitute
with a sweetener of choice)
1 Tbsp unsweetened grated coconut
2 Tbsp coconut oil
2 tsp fresh cilantro leaves, for garnish
INSTRUCTIONS:
1. Prepare Your Pan: Begin by heating 2
tablespoons of coconut oil in a sizable
pan over a low flame.
2. Pop the Mustard Seeds: Add mustard
seeds to the oil and wait for the little
pops, signaling they're ready.
3. Toast the Cumin: Introduce cumin
seeds and let them toast until they take
on a slightly darker hue
4. Saute the Aromatics: Throw in the CABBAGE THORAN
thinly sliced onion, garlic, and leeks.
Saute these until they are soft,
transparent, and tender. Nourishing Cabbage Thoran
5. Spice it Up: If you're using a green chili,
now’s the time to add it, along with the
“Embarking on a Wholesome Culinary Journey”
curry leaves. Let them fry gently for a
couple of minutes.
6. Turmeric and Asafoetida Magic: Enjoy your Cabbage Thoran as a delightful side or as
Sprinkle in the turmeric and asafoetida part of a larger feast, ensuring each bite is packed with
(if using) and ensure everything's well the rich, comforting flavors of southern India.
mixed and vibrant.
7. In with the Cabbage: Add the thinly
sliced cabbage to the pan, tossing it Note: This dish's beauty lies in its simplicity and the
thoroughly to coat it in the spices and sweet harmony of spices and vegetables. Serve it with
aromatics. warm rice or your choice of Indian bread for a
8. Low and Slow Cooking: Cover the pan complete meal.
with a lid and let the cabbage cook on a
gentle heat. Peek and stir every few
minutes to prevent sticking. A dash of
water or veggie stock can keep things
from drying out.
9. Tender and Ready: Once the cabbage is
tender, unveil and continue cooking
any excess moisture away.
10. Final Flair: Stir in the coconut nectar,
followed by the grated coconut, until
everything is deliciously combined.
11. Garnish and Serve: Finish with a
sprinkle of fresh cilantro leaves for that
burst of color and freshness. 100
 INGREDIENTS:
1 box lentil or mung bean pasta
2 heads broccolini
1 cup raw pumpkin seeds
3I cloves
N G RofEgarlic
D I Econfit
NTS
1 clove raw garlic
1 cup fresh basil leaves, roughly
chopped (packed)
½ cup parsley leaves (packed)
Juice of 1-2 lemons
3-4 Tbsp extra virgin olive oil
5 Tbsp Brazil nut parm
Sea salt & pepper to taste

INSTRUCTIONS:
1. Prepare the Pesto: In a food processor,
combine the pumpkin seeds, garlic
confit, raw garlic, basil leaves, parsley,
lemon juice, and extra virgin olive oil.
Pulse until you reach a consistent and
uniform texture. Season with sea salt
and pepper to taste. If the pesto is too
thick, add a bit more olive oil or water
until you reach the desired consistency.
Set aside.
LENTIL PASTA & 2. Prep the Broccolini: Trim the
broccolini into bite-sized pieces. If the
stems are thick, peel them first. Set
BROCCOLINI WITH aside.
3. Cook the Pasta: In a large pot, bring
PUMPKIN SEED seasoned water (flavored with a garlic
clove and a bay leaf) to a boil. The
water should taste more like a well-
PESTO seasoned soup rather than overly salty
like seawater. Add the lentil pasta and
cook according to the package
Indulge in this nourishing dish that brings the rustic instructions.
charm of lentil pasta together with the vibrant green 4. Blanch the Broccolini: About one
of broccolini, all wrapped up in a homemade minute before the pasta is done, add
the broccolini to the pot. Cover with a
pumpkin seed pesto that's as nutritious as it is lid to allow the broccolini to blanch
flavorful! quickly.
5. Combine and Serve: Drain the pasta
and broccolini thoroughly to remove all
water. Return them to the pot and stir
in a few tablespoons of the pumpkin
seed pesto until everything is well
coated. Finish the dish with a generous
squeeze of fresh lemon juice.
6. Presentation: Plate the pasta and
broccolini. Sprinkle with Brazil nut
parm, adding an extra touch of salt and
pepper if needed. Serve while warm and
enjoy the rich, nutty flavors balanced
with the freshness of lemon and herbs.
7. Note: The garlic confit can be made by
slow-cooking garlic in olive oil until
tender, which can be done ahead of
101 time and stored in the fridge.
INGREDIENTS:

1 medium sweet potato

A handful of green asparagus
8-10 sunchokes (Jerusalem
artichokes), thumbsize pieces
2 tsp extra virgin olive oil (EVOO)
2 Tbsp chimichurri sauce
2 Tbsp Brazil nut parm
Sea salt and fresh ground pepper, to
taste
Juice of one lemon (for sunchokes
and serving)

INSTRUCTIONS:

1. Preheat your oven to 400°F with the

convection setting on.
2. Toss the sweet potato with a bit of
olive oil, salt, and pepper, then wrap it
in foil and roast until it's fork-tender.
3. While the sweet potato roasts, prepare
the sunchokes by peeling and keeping SMASHED SWEET
them in lemon water to prevent
browning.
4. If your asparagus is thick, peel it to
POTATO, ASPARAGUS
even it out.
5. Roast the sunchokes in olive oil, salt, & SUNCHOKE WITH
and pepper until they're crispy on the
outside and tender inside (about 15-20
minutes).
CHIMICHURRI
6. Broil the asparagus until they develop
a golden color and crispy tips. RECIPE
7. Check the sweet potato for tenderness
and remove it from the foil.
8. Plate by smashing the sweet potato on
a serving plate, skin on or off.
9. Arrange the roasted sunchokes and
asparagus alongside.
10. Drizzle with chimichurri sauce and
sprinkle with Brazil nut parm.
11. Finish with a squeeze of lemon juice
for a zesty touch.

102
 INGREDIENTS:
1 bunch baby broccoli or broccolini
1 medium sweet potato
½ cup pomegranate seeds
2ITbsp
N G pistachios,
REDIEN roughly
T S chopped
1 Tbsp Brazil nut parm (or substitute
with nutritional yeast or another vegan
cheese alternative)
2 Tbsp mustard vinaigrette (homemade
or store-bought)
1 tsp extra virgin olive oil
½ tsp garam masala spice mix
Salt and pepper, to taste
INSTRUCTIONS:
1. Prep the Oven and Water: Start by
heating your oven to 350 degrees
Fahrenheit and get a pot of salted water
boiling on the stove.
2. Season the Sweet Potato: Cube the
sweet potato into medium pieces. In a
bowl, toss them with the teaspoon of
extra virgin olive oil, a dash of garam
masala, and a sprinkle of salt and
pepper until well-coated.
3. Roast the Sweet Potato: Spread the
BROCCOLINI, SWEET seasoned sweet potatoes on a baking
sheet lined with parchment paper. Place
POTATO, AND in the oven to roast for about 25-30
minutes, or until they're tender and
POMEGRANATE W/ have a bit of a crust.
4. Blanch the Broccolini: While the sweet
potatoes are roasting, prepare the
MUSTARD broccolini by cutting them into 1-2 inch
pieces. Blanch them in the boiling water
VINAIGRETTE for about 2 minutes, then drain and set
them on a towel to dry.
5. Assemble the Dish: Take a serving plate
and arrange the roasted sweet potatoes
Tip: If you want to add a touch of heat, a light
and blanched broccolini. Make sure to
sprinkle of chili flakes can give a delightful contrast drain any excess water from the
to the sweetness of the pomegranate and sweet broccolini to ensure no sogginess.
potato. 6. Add the Toppings: Sprinkle the dish
with pomegranate seeds, adding a burst
of color and sweetness. Scatter the
chopped pistachios for a nutty crunch.
7. Garnish with Brazil Nut Parm: Sprinkle
your Brazil nut parm over the top for a
savory, cheesy note.
8. Drizzle with Vinaigrette: Finally, drizzle
your mustard vinaigrette across the
entire dish, ensuring every bite has a
touch of that tangy, savory flavor.
9. Serve immediately while the sweet
potato is warm and the broccolini is
tender, with the vinaigrette acting as a
zesty dressing that brings the whole dish
together.
103
INGREDIENTS:
1 large zucchini
4-5 Tbsp Muhammara
1 Tbsp Brazil nut parm
1 Tbsp parsley, freshly chopped
1 Tbsp basil, freshly chopped
1 tsp extra virgin olive oil
Salt and pepper, to taste

INSTRUCTIONS:
1. Zucchini Preparation: Begin by taking
your Muhammara out of the fridge to
let it come to room temperature a few
hours before you start cooking. Use a
spiralizer or mandoline with a medium
teeth attachment to turn your zucchini
into noodles. Set these noodles aside.
2. Sauté the Zucchini Noodles: Heat up a
pan until it’s really hot—this is crucial
for getting that perfect flash sauté. Add
the teaspoon of extra virgin olive oil and ZUCCHINI NOODLES
swirl it around to coat the bottom of
the pan. Season your zucchini noodles
with a pinch of salt and pepper. Toss
WITH MUHAMMARA
the zucchini noodles into the pan. This dish is a celebration of vibrant flavors and
Remember, we’re looking for a quick
sauté—just enough to warm them textures, marrying the simplicity of fresh ingredients
through and soften them slightly while with the complex taste profile of Muhammara.
keeping their bite. This should only take
a minute or two. Keep them moving in It’s a testament to how plant-based dishes can be just
the pan to avoid overcooking.
as satisfying and soulful as their traditional
3. Plating: Immediately remove the
noodles from the heat to stop the counterparts.
cooking process and arrange them on
the plate.
4. Top and Serve: Dollop the Muhammara
over the warm zucchini noodles,
creating a beautiful, flavorful topping.
Sprinkle the dish with your freshly
chopped herbs—parsley and basil—for
that fresh, herbaceous lift. Finish it off
with a generous sprinkling of Brazil nut
parm for a cheesy, nutty note.
5. Enjoy: Serve immediately to enjoy the
contrast of the spicy, robust
Muhammara with the fresh, al dente
zucchini noodles.
Revel in this guilt-free pleasure that
delivers big on flavor without
compromising your health goals—it’s a
nourishing spin on a classic that might 104
just become a new favorite.
 NUTRITIOUS
Dressing recipes

105
INGREDIENTS:

2-3 Tbsp of pumpkin seed butter

Juice of one lemon
3-4 cloves of garlic
3 dates
1 tsp sea salt
1 cup water

INSTRUCTIONS:
1. Combine pumpkin seed butter, lemon
juice, garlic, dates, sea salt, and water
in a blender.
2. Blend until smooth.
3. Transfer to an airtight glass container
and refrigerate for flavors to marry
and mature.

Storage Tip:

This dressing prefers a short but

passionate affair. It's best used within
3 days as the garlic will grow more
ZESTY PEPITA
pungent with each passing day.
DRIZZLE
PRO TIP: Embrace the dressing’s evolving
zest. Prepare it fresh for the most balanced
flavor, or let it sit for a day to pack a more
powerful punch for garlic lovers.
“Unleash the Magic of Seeds and Citrus”

The Zesty Pepita Drizzle isn't just a dressing; it's an

alchemical blend that brings salads to life, adds
intrigue to steamed vegetables, and can even be the
secret sauce in your wraps.

Every spoonful is a statement of intent, a commitment

to invigorating your meals with vibrancy and
nutrition.

106
 INGREDIENTS:
6 Tbsp of whole grain mustard
3 Tbsp of coconut nectar or raw local
INGREDIENTS
honey
2 cloves of garlic, minced or delicately
shaved
2 Tbsp of water, to achieve the perfect
pourable consistency
2 Tbsp of extra virgin olive oil, to bind
and smooth out the flavors

INSTRUCTIONS:

1. Combine whole grain mustard and

coconut nectar (or honey) in a small
bowl.
2. Add minced or microplaned garlic.
3. Gradually mix in water until you reach
your desired consistency.
MUSTARD 4. Drizzle in olive oil and whisk
vigorously to blend the flavors.
5. Transfer the vinaigrette to an airtight
VINAIGRETTE container and refrigerate.

“Whisk Your Way to a Boldly Tangy Twist” Storage Insight:

The Rustic Grain Mustard Vinaigrette isn't just a This vinaigrette enjoys a week of
flavor maturation in the cool confines
condiment; it's a declaration of love for the boldly tangy of your fridge. Remember to wake it
and the richly textured. from its slumber with a vigorous shake
before each rendezvous.
It's a versatile companion for your greens, a lively drizzle
over roasted vegetables, or even a spirited dip.
PRO TIP: Anticipate the settling of
ingredients as a natural affair. A hearty
With every use, reaffirm your commitment to flavor shake before use not only blends but
adventures and gustatory delights. invigorates the flavors, ensuring the
perfect symphony with each serving.

107
INGREDIENTS:
¼ cup fresh basil, finely chopped
¼ cup fresh mint, finely chopped
½ cup fresh parsley, finely chopped
Juice of 2 lemons
Zest of one lemon
2 cups of water
½ cup soaked cashews
4 cloves of garlic confit
2 soaked dates
¼ cup extra virgin olive oil
Sea salt and pepper to taste

INSTRUCTIONS:
1. Begin with a blend of garlic confit,
soaked cashews, water, and dates in a
blender. Blend until you achieve a
creamy, homogenous base. HERBY GREEN
2. Gradually introduce the lemon juice
and zest to the mix, allowing the citrus DRESSING
flavour to permeate the blend.
3. Add the herbs one by one at a
moderate speed. “Elevate Your Palate with a Garden-Fresh
4. Decrease the blender's speed and Embrace”
create a vortex. Slowly drizzle the olive
oil, watching the emulsion form and
thicken. The Herby Green Dressing isn't just a sauce—it's a
5. Should the dressing seem to be too testament to the power of fresh herbs and the
thick, add in water, a little at a time,
until it reaches the desired consistency essence they can bring to any dish.
of smooth and pourable texture.
6. Season with sea salt and pepper, then Drizzle it over crisp salads, use it as a marinade for
store this concoction refrigerated in grilling, or simply dip your favorite veggies into its
an airtight glass container, where it
will maintain its essence for up to a lush greenery.
week.
This dressing is your secret weapon for infusing life
Storage Tip:
into meals and tantalizing your taste buds with
The flavors will marry and mature every bite.
over time; a week in the fridge will
deepen the dressing's character. A
gentle shake before use renews its
vibrancy.

108
7 DAY PARASITE
Cleansing Menu

109
 INTRODUCTION
Embarking on a Journey to Reclaim Your Holistic Support
Gut Health Our menu supports not just gut chemistry but also
Welcome to a transformative path where we elimination processes, glandular health, digestion, and
confront a hidden adversary: parasites. These energy levels. Vegan options aren't meant to be dull or
unwelcome guests prefer to dwell in environments permanent – feel free to augment with protein as
that unfortunately, our modern dietary habits have needed. Our food guide offers alternatives for
unwittingly perfected. Our mission? To overhaul ingredient swaps, ensuring your path is both enjoyable
our gut's terrain, making it inhospitable for these and effective.
invaders, and it all starts with what we put on our
plates. Efficiency and Enjoyment
Emphasizing the importance of easy digestion, we
Understanding the Battleground prioritize raw fruits and vegetables – the superheroes
Parasites find sanctuary in the neglected corners of of detoxification. For those unable to fully forgo
our digestive system – the buildup of mucus and cooked foods or grains, timing their consumption for
waste clinging to our intestinal walls, a testament later in the day can be beneficial. We've included time-
to years of processed foods, suboptimal eating saving 'cheats' because we recognize that life is about
habits, and chronic dehydration courtesy of the balance and practicality.
Standard American Diet. Our strategy is clear:
usher in an era of alkalinity and astringency The Art of Substitution
through our diet to combat inflammation, hydrate, Depending on where you find yourself in the world,
purify, and fortify the gut. adapt the menu using frozen fruits instead of fresh
(avoiding canned or syrup-packed varieties), or swap
The Alkaline Advantage in greens that are locally available. These modifications
While a wholly alkaline diet might seem ideal – and are about keeping your meals clean, antiparasitic, and
veganism might not be everyone's path – certain palatable.
temporary dietary adjustments during this cleanse
will magnify your efforts. It's not about upending Embrace the 'Cheat Day'
your life overnight; it's about mindful, periodic While the plan is strict, we advocate for a 'cheat day.'
modifications. Perfection is not the goal; progress This isn't about indulgence; it's a psychological
is. breather that offers a momentary reprieve without
derailing your progress. Post-cleanse, you might even
Personalizing Your Cleanse discover a shift in your cravings and tolerances.
This 7-day plan is designed for beginners, presenting
a foundation upon which you can build. Seasoned Creating an Unwelcoming Environment
cleansers might explore further challenges, such as The ultimate goal is simple: make your body an
intermittent, juice, or water fasting. If your journey unwelcoming place for parasites. This is achieved by
dictates a divergence – say, a grass-fed steak adorned incorporating specific foods into your diet and
with garlic and roasted fennel – then honor that. It's avoiding others that feed the unwanted guests.
about harmony between the needs of your body and
the demands of the cleanse.

Your Commitment: Discipline and Sacrifice

As you embark on this 7-day journey, you're committing to a discipline that may be foreign to
your current lifestyle. The road to feeling better is paved with sacrifices, but remember, the
rewards far outweigh the temporary challenges. Here's to a cleaner, more vibrant you!

110
parasite cleanse
7 day shopping list

DRY, LIQUID & FROZEN GOODS Coconut Aminos or Tamari Cucumber

Vegetable Stock or Broth Radish
Grains & Legume Pastas:
Ginger
Wild Rice
Miscellaneous Frozen Goods: Red Bell Pepper
Lentil or Mungbean Pasta
Frozen Blueberries Fennel
Frozen Berries (assorted) Shiitake Mushrooms
Seeds & Nuts:
Frozen Fruit for smoothies Oyster Mushrooms
Hemp Seeds
Carrots
Raw Pumpkin Seeds
HERBS & SPICES Cauliflower
Sunflower Seeds
Broccoli or Broccolini
Brazil Nuts
Herbs: Asparagus
Walnuts
Basil Sunchoke or Celery Root
Cashews
Thyme Zucchini
Pistachios
Mint Beets
Bay Leaf Green Beans
Dried Fruits & Berries:
Cilantro
Dried Blueberries/Cherries
Parsley Fruits:
Dried Goji Berries
Curry Leaves Lemons
Dates
Limes
Spices: Grapefruit
Butters & Spreads:
Cumin/Cumin Seeds Oranges
Almond or Cashew Butter
Smoked Sweet Paprika Papaya
Pumpkin Seed Butter
Turmeric Pineapple
Vegan Butter (Earth Balance)
Oregano Mango
Garam Masala Passionfruit
Oils & Sweeteners:
Curry Powder Raspberries
Extra Virgin Olive Oil
Chili Powder Blueberries
Raw Coconut Nectar or Raw
Coriander Pomegranate
Local Honey
Garlic Powder Grapes
Pomegranate or Black Strap
Sesame Seed Bananas
Molasses
Granny Smith Apples
Coconut Oil
VEGETABLES & FRUITS

Miscellaneous Dry Goods: Vegetables:

Carob Powder Leeks REFRIGERATED GOODS
Coconut Flakes unsweetened Brown or Sweet Onions
Roasted Red Peppers Garlic Probiotics:
Nori Wraps/Seaweed Dandelion Greens Kimchi
Whole Grain Mustard Avocados Sauerkraut
Okra
Miscellaneous Liquid Goods: Eggplant Hydration:
Coconut Milk Sweet Potatoes Coconut Water
Coconut Nectar Arugula Young Coconut Meat
Mixed Greens

111
 RogersHood
Produce Soak Recipe

RogersHood Produce Soak: The Ultimate Clean for Your Fruits

and Veggies

Ensure your produce is free from unwanted parasites, critters, and pesticides with our RogersHood
Produce Soak recipe. A simple, effective solution to cleanse your fresh produce thoroughly.

Ingredients:
2-3 cups of white vinegar
1/2 a lime, squeezed
1 gallon of distilled or filtered water
2 Tbsp of Celtic sea salt

Instructions:
1. In a large basin or clean sink, combine the distilled/filtered water, white vinegar, freshly squeezed
lime juice, and Celtic sea salt. Stir well to dissolve the salt.
2. Submerge your fruits and vegetables in this cleansing soak for 5-10 minutes.
3. After soaking, rinse your produce thoroughly under running water to remove any remaining soak
residue.

Optional but Recommended: For an extra layer of cleanliness, follow up with a 10-minute ozone
treatment using the Therasage Ozone Bubbler (special discount page 123).

This step is particularly beneficial for ensuring the utmost cleanliness, effectively removing any
microscopic worms that live in the soil and potential pesticide residues.

Remember, most produce is grown in soil, a natural habitat for many tiny worms and organisms
invisible to the naked eye.

Our RogersHood Produce Soak is specially designed to draw out these unseen stowaways, ensuring your
fruits and vegetables are impeccably clean and safe for consumption.

112
 DAY 1 PARASITE
CLEANSING MENU

BREAKFAST DINNER

Wild Blueberry & Pineapple Smoothie Sunset Savory Butter Okra & Oyster Mushrooms over
Cauliflower Clouds
Ingredients:
Ingredients:
1 cup frozen wild blueberries
2 ripe bananas 1 cup okra, chopped
1 cup fresh pineapple chunks 1 cup oyster mushrooms, torn into thumb-size
2 cups coconut water pieces
Optional: powdered greens of your choice 1 Tbsp coconut oil
1 yellow onion, diced
Instructions: 2 cloves garlic, minced
1 Tbsp fresh ginger, grated
1. In your trusty blender, combine the blueberries, 1 Tbsp tomato paste
bananas, pineapple, and coconut water. Seasonings: paprika, curry powder, garam masala,
2. If you're adding powdered greens, sprinkle them in sea salt, chili powder
now. 1 cup vegetable broth
3. Blend on high until everything is smooth and ½ cup full-fat coconut milk
utterly irresistible. If it's too thick, feel free to add a 1 medium sweet potato, diced
splash more coconut water. ½ head cauliflower, chopped
A pinch of sea salt
¼ lime, juiced
LUNCH
Instructions:
Zen Garden Asian Slaw Salad
1. Sear okra in a hot skillet with a bit of oil until
Ingredients: colored, then set aside.
2. In the same pan, sauté mushrooms until golden.
1 cup thinly sliced cabbage (green or red) Deglaze with a splash of stock, then set aside.
½ sweet onion, thinly sliced 3. Soften onion, garlic, and ginger, stirring in the
½ cup radishes, thinly sliced tomato paste and spices until aromatic.
1 large carrot, thinly sliced 4. Loosen the paste with a bit of stock, add the rest of
½ cup fresh pineapple, diced the stock and coconut milk, and simmer.
½ cup chopped kimchi, plus extra juice for dressing 5. Introduce sweet potato cubes and simmer for 15
3 Tbsp mixed herbs (cilantro, basil, mint), chopped minutes.
½ Hass avocado, sliced 6. Fold in the okra and mushrooms, simmer for an
2 tsp fresh ginger, grated additional 10 minutes.
1 tsp sesame oil or ½ TBSP sesame seeds 7. For the cauliflower rice, pulse the florets in a food
Juice of one lime processor with salt until fine.
Nori/Seaweed sheets, as needed 8. Fluff the cauliflower rice with lime juice and plate.
9. Top with the butter okra mix and finish with a
Instructions: squeeze of lime.
1. Toss cabbage, onion, radishes, carrot, pineapple,
kimchi, and herbs in a large bowl.
2. Drizzle with kimchi juice, ginger, sesame oil or
seeds, and lime juice.
3. Gently mix until the slaw is evenly coated.
4. Arrange the slaw on a plate, top with avocado
slices, and serve with Nori sheets for wrapping or
tearing into the salad.

113
 DAY 2 PARASITE
CLEANSING MENU

BREAKFAST DINNER

Basil Berry Medley Rustic Smashed Sweet Potato & Charred Greens
with Sunchoke Surprise
Ingredients:
Ingredients:
½ cup blueberries
½ cup strawberries, chopped 1 medium sweet potato
½ cup blackberries A handful of green asparagus
½ cup raspberries 8-10 sunchokes (or substitute if needed)
4 large basil leaves, torn or chiffonaded 2 tsp extra virgin olive oil
2 Tbsp raw, local honey 2 Tbsp chimichurri
1 Tbsp coconut flakes (optional) 2 Tbsp Brazil nut parm
Sea salt & pepper to taste
Instructions: Juice of one lemon
1. Toss together the blueberries, strawberries,
blackberries, raspberries, and basil in a morning- Instructions:
glory bowl.
2. Drizzle with the nectar of the bees – your local 1. Preheat oven to 400°F with convection setting.
honey. Begin by giving the sweet potato a light coat of
3. If you're feeling tropical, sprinkle with coconut olive oil, salt, and pepper, then swaddle it in foil
flakes. and let it roast to tenderness.
2. Have your bowl of lemon water ready for the
LUNCH sunchokes, bathing them in it to prevent browning.
3. For asparagus, peel if needed, then simply set aside.
4. Once sunchokes are prepped, pat them dry and toss
Vibrant Arugula & Fennel Salad with Citrus with oil, salt, and pepper. Lay them out on a baking
Spark sheet and roast until their skins sing with crispness.
5. Switch the oven to broil, replace the sunchokes
Ingredients: with the asparagus, and give them a turn under the
flame until they're perfectly charred.
generous handful of arugula 6. Unwrap your sweet treasure, the sweet potato,
½ fennel bulb, shaved thin smash it gently on your plate, and create a tapestry
1 ruby red grapefruit, segmented with the roasted sunchokes and asparagus.
½ sweet onion, thinly sliced 7. Shower with chimichurri and a sprinkle of Brazil
⅓ cucumber, thinly sliced nut parm. Now that's a plate with pizzazz!
1 Hass avocado, chopped
2 Tbsp hemp seeds Note: If the sunchokes play hide-and-seek at the
2 Tbsp Brazil nut parm market, reach for celery root or water chestnuts as a
2 Tbsp crispy onions great understudy.
2 Tbsp mustard vinaigrette
Salt and pepper to taste Today's Mindful Mantra:
Instructions: Let's savor each flavor, each color on our plate as a
masterpiece of nature's making. Here's to meals that
1. Gently toss arugula, shaved fennel, grapefruit fuel not just the body but also the spirit, keeping our
segments, onion, cucumber, and avocado in a large health journey vibrant and alive. With each bite, we're
salad bowl. one step closer to the harmony of health we seek. Bon
2. Sprinkle with hemp seeds, Brazil nut parm, and appétit!
crispy onions for a symphony of textures.
3. Drizzle with the mustard vinaigrette, then season
with salt and pepper. Simple, yet sophisticated!

114
 DAY 3 PARASITE
CLEANSING MENU
BREAKFAST DINNER
Tropical Bliss Smoothie Nourishing Cabbage Thoran
Ingredients: Ingredients:

1 cup mango, the sun-kissed fruit 1 medium cabbage, finely sliced into whispers of
1 cup strawberries, nature's candy green
2 bananas, for a creamy base 1 onion, sweet or white, thinly sliced
½ cup pineapple, for a tangy twist 2 cloves garlic, sliced into slivers of flavor
2 cups coconut water, for hydration 1 leek (or a pinch of asafoetida powder), thinly
½ cup young coconut meat (optional), for texture sliced
1 green chili, for a kick (or cayenne if you prefer)
Instructions: 1 tsp mustard seeds, the tiny pops of joy
1 tsp cumin seeds, earthy notes to ground you
1. Combine the mango, strawberries, bananas, 6-7 curry leaves, if available, for an aromatic
pineapple, and coconut water into your blender – embrace
this is your palette of tropical flavors. ½ tsp turmeric powder, the golden healer
2. Blend until you reach the perfect smooth 2 tsp coconut nectar, for a subtle sweetness
consistency. Need it more fluid? Just wave in some 1 Tbsp unsweetened grated coconut, for texture
extra coconut water. 2 Tbsp coconut oil, for richness
2 tsp fresh cilantro leaves
LUNCH
Instructions:
Island Papaya Bowl 1. Begin with a warm pan and coconut oil, then wait
for the mustard seeds to dance.
Ingredients: 2. Add cumin seeds and wait for their color to
deepen, then introduce the onion, garlic, and leeks.
1 medium papaya, halved 3. The green chili and curry leaves join the mix, only
½ cup mango, diced for a minute or two.
½ cup fresh pineapple, chopped 4. Stir in the golden turmeric and asafoetida, if you're
½ passionfruit, its essence scooped out keeping it authentic.
2 Tbsp coconut flakes, for the crunch 5. Let the cabbage tangle with these spices, and let
1 Tbsp raw, local honey, the golden drizzle them get cozy under a lid on low heat.
6. Stir occasionally, and if it's a bit dry, whisper in
Instructions: some water or vegetable stock.
7. When tender, cook off any extra moisture, then
1. Halve the papaya and gently scoop out the seeds – sweeten the deal with coconut nectar and add in
hold onto them for their magic properties! coconut flakes.
2. Toss together the mango, pineapple, and passion 8. Garnish with fresh cilantro and serve it up – a dish
fruit with coconut flakes. that’s both comforting and invigorating!
3. Fill the papaya halves with this fruity treasure and
finalize with a honeyed cascade. Voilà, tropical Today's Health Mantra:
luxury!
Each meal is more than just food – it’s a narrative of
Pro Tip: Transform papaya seeds into a digestive aid by nourishment, a tale of textures, and a saga of flavors.
drying and grinding them.
Today, we eat mindfully, savoring every spoonful,
SNACK knowing that with each bite, we're not just eating; we're
engaging in a form of self-respect. Cheers to health, one
½ cup of Sprouted Pumpkin Seeds delicious moment at a time!

115
 DAY4 PARASITE
CLEANSING MENU

BREAKFAST SNACK
Nature’s Palette - Seasonal Fruit Selection Handfuls of pomegranate seeds or berries
Ingredients:
Fall: Apples, persimmons, pomegranate. DINNER
Winter: Kiwis, citrus, pears.
Spring: Berries, pineapples, melon. Forest-Inspired Mushroom Soup with Wild Rice
Summer: Mangoes, cherries, berries, plums,
nectarines, peaches, grapes, passionfruit, melons. Ingredients:
Instructions: A medley of mushrooms: 2 cups shiitake, 1 cup
oyster
1. Select a generous serving of fruit based on the 3 cloves garlic, thinly sliced
current season. Savor the fruit in its pure, 1 onion, finely chopped
unadulterated glory, celebrating the vibrant flavors ½ leek, thinly sliced
and nutrients. Frozen fruits are your backup Herbs: thyme, parsley, basil
dancers – still rocking with nutrients! ¼ bay leaf
3-4 cups vegetable broth or stock
1 cup wild rice
1 lemon, for a citrusy spark
LUNCH Instructions:
1. Combine broth, water, and salt in a pot and bring
Broccolini & Sweet Potato Harmony to a simmer. Add wild rice and cook until it's
tender and telling tales of the earth – check often
Ingredients: to prevent a dry tragedy.
2. Heat a large pot for the mushrooms – wait for the
1 bunch broccolini heat to rise before adding a single layer of
1 medium sweet potato mushrooms. Let them dance until they’re golden,
½ cup pomegranate seeds then flip. Add a touch of vegan butter for richness.
2 Tbsp pistachios, the crunch factor 3. Sauté onions, garlic, and leeks until they're happily
1 Tbsp Brazil nut parm, for a nutty snowfall browned, then use a splash of stock to release any
2 Tbsp mustard vinaigrette, the zesty drizzle fond from the pan.
1 tsp extra virgin olive oil, liquid gold 4. Choose your adventure: serve the mushrooms and
½ tsp garam masala, the spice whirlwind aromatics over wild rice with a fresh lemon squeeze
or blend it all into a soup, adjusting with stock for
Instructions: your desired thickness.
5. Serve with a scoop of wild rice, a squeeze of lemon,
1. Preheat your oven to a cozy 350°F and prepare a pot and a sprinkle of herbs. Revel in the flavors.
of water with a sea salt kiss to a boil.
2. Toss sweet potato cubes with olive oil, garam Pro Tip: Cook extra wild rice to have on hand – it's a
masala, salt, and pepper. Roast them until they're resilient grain that stays delightful in the fridge and can
tender and tell stories of warmth, about 25-30 jazz up meals on-the-go.
minutes.
3. Blanch broccolini in the boiling water – just 2 Today's Wellness Whisper:
minutes, then let them dry off on a towel, still crisp
and green. Let today's meals be a journey through seasons and soils,
4. Assemble the roasted sweet potatoes and cooled a celebration of what the earth yields. With every bite,
broccolini on a plate. we honor the nutrients that fuel our vitality and the
5. Crown with pomegranate seeds, sprinkle the Brazil flavors that dance on our palate. It's not just food; it's
nut parm, and anoint with mustard vinaigrette. life's natural rhythm on our plates.

116
 DAY 5 PARASITE
CLEANSING MENU
SNACK
BREAKFAST
Pineapple Cinnamon Tea
Pineapple Green Juice Elixir Ingredients:
Ingredients: Pineapple core, chopped
Cinnamon stick or ¼ tsp ground cinnamon
1-2 large golden pineapples
1 knob ginger Instructions:
1-2 bunches of parsley and/or cilantro stems
In a pot, combine the pineapple core and cinnamon with
Instructions: water.
Boil, then simmer for 20 minutes.
1. Chop the herb stems into ½” pieces for easy Strain the tea and enjoy its warming embrace.
blending or juicing.
2. Core the pineapple and set the core aside for a
warming tea later. DINNER
3. Juice or blend the pineapple with ginger and your
chosen herbs until smooth. Lentil Pasta & Broccolini with Pumpkin Seed Pesto
Ingredients:
LUNCH 1 box lentil or mung bean pasta
2 heads broccolini, bite-sized
Vibrant Chopped Salad 1 cup raw pumpkin seeds
3 cloves of garlic confit
Ingredients: 1 raw garlic clove
1 cup fresh basil leaves, roughly chopped
A generous handful of mixed greens ½ cup parsley leaves
¼ red bell pepper, diced 1-2 lemons, juiced
1 ripe Hass avocado, diced 3-4 Tbsp extra virgin olive oil
½ bulb fennel, chopped 5 Tbsp Brazil nut parm
¼ onion, finely sliced Sea salt & pepper to taste
¼ cup green beans, cut into 1” pieces
½ cucumber, peeled & chopped Instructions:
2 Tbsp eggplant bacon, chopped
1 Tbsp pumpkin seeds 1. Blend the pesto ingredients in a food processor until
1 Tbsp fresh basil, chopped smooth. Adjust the consistency with water or olive oil, salt,
⅓ cup cooked wild rice and pepper to taste.
2 Tbsp mustard vinaigrette 2. Prep the broccolini, peeling thick stems.
3. Boil the pasta in seasoned water until al dente, adding
Instructions: broccolini in the last minute.
4. Drain and return to the pot, tossing with pesto and fresh
1. Toss all the ingredients in a large bowl with the lemon juice.
mustard vinaigrette.
2. Season with a pinch of salt, pepper, and a squeeze Pro Tip: Season your pasta water like a broth – it’s the secret to
of lemon to brighten the flavors. pasta that sings with flavor.
Today's Mindful Mantra:
Today, each meal is a stepping stone to vitality. We're not just
feeding the body; we're nourishing the soul with every mindful
bite, blending the zest of life with the peace of nature's
offerings. Let's savor the journey to wellness with gratitude for
the earth’s abundant gifts.

117
 DAY 6 PARASITE
CLEANSING MENU

BREAKFAST SNACK

Blue Banana Energy Bowl Fresh Pineapple Juice Oasis

Ingredients: Ingredients:

2 large bananas, sliced 1-2 large golden pineapples, cubed

½ cup frozen wild blueberries Cilantro leaves/stems (optional)
1 tsp cinnamon
1 TBSP raw local honey Instructions:

Instructions: If you don’t have a juicer, fear not! Blend pineapple

with a splash of water (and cilantro for an extra
1. In a vibrant bowl, mix banana slices with zing).
blueberries and a dusting of cinnamon. Strain into a glass and let this liquid sunshine
2. Drizzle with the natural goodness of raw honey. energize your soul.
And that's how you jumpstart your day with a
BAM!
LUNCH DINNER
Beetroot Bliss Salad Zucchini Noodles with Bold Muhammara
Ingredients: Ingredients:
1 cup roasted beets, chopped 1 large zucchini
½ cup arugula, packed 4-5 Tbsp muhammara
½ Granny Smith apple, diced 1 Tbsp Brazil nut parm
2 Tbsp celery, diced Fresh herbs: parsley & basil, chopped
1 Tbsp crispy onions, crushed 1 tsp extra virgin olive oil
1-2 Tbsp pistachios
1 Tbsp pumpkin seed pesto Instructions:
1-2 Tbsp Herby Green dressing
1. Let muhammara warm to room temp for full flavor
Instructions: expression.
2. Spiralize zucchini into hopeful curls of future
1. If roasting beets yourself, lovingly prepare them deliciousness.
with olive oil, s&p, wrap in foil with a few drops of 3. Heat a pan with olive oil to just the right sizzle and
water, and roast to tender perfection. flash-sauté zucchini with a pinch of salt & pepper.
2. In a bowl, toss the beets in the pesto separately. 4. Plate and adorn with muhammara, fresh herbs, and
3. Toss the rest in another bowl with a pinch of salt a shower of Brazil nut parm.
and pepper.
4. Combine everything with a flourish and enjoy your
masterpiece. Today's Mindful Mantra:
Nourishment is more than what we eat; it's the energy
we invite into our lives. Today, we embrace the colors,
the flavors, and the zest of whole foods that not only
fuel our bodies but also ignite our passion for life. Let’s
dine with intention and savor each bite as a sacred
ritual of self-care.

118
 DAY 7 PARASITE
CLEANSING MENU

BREAKFAST Instructions:
Blend cucumbers, ginger, and pineapple with a base
Grape Awakening Juice of water until smooth.
Add the greens and blend again into a rejuvenating
Ingredients: elixir.
Strain for a silkier texture, or go full fiber. Your
2-3 lbs fresh red, purple, or black grapes (seeded & call.
organic preferred)
Instructions:
DINNER
1. With a juicer, turn those grapes into liquid
treasure. Without one? No problem! Blend with a
touch of water until you reach a smooth Greenery Galore Salad
consistency.
2. Feel free to strain, but embrace the whole goodness Ingredients:
if you like. A squeeze of lemon adds a bright note
to balance the sweetness. A handful of spring or baby greens
½ box broccoli or alfalfa sprouts
LUNCH ½ bulb fennel, thinly sliced
½ green apple, thinly sliced
Tropical Fruit Salad Symphony ½ sweet onion, thinly sliced
½ cucumber, peeled & sliced
Ingredients: 1 half avocado, cubed
1 Tbsp hemp seeds/hearts
1 cup mango, diced 1 Tbsp sprouted pumpkin seeds
1 cup frozen wild blueberries 1 Tbsp Brazil nut parm
1 cup raspberries 1 Tbsp crispy onions
½ papaya, cubed 1-2 Tbsp Herby Green or Vegan Green Goddess
2 Tbsp coconut flakes (optional) Dressing
2 Tbsp raw local honey
Instructions:
Instructions:
1. In a large mixing bowl, introduce all the
1. Gently mix the fruits and optional coconut flakes ingredients to each other.
in a bowl. 2. Toss them together until they're well acquainted
2. Drizzle with honey like it's the essence of sunshine. and coated in dressing.
Smile with every bite. 3. Dive in with a fork and celebrate the final day of
this digestive revival journey.
SNACK Closing Reflection:
Green Vitality Juice Seven days of intentional eating, of choosing foods that
not only satisfy our taste buds but also honor our body’s
Ingredients: needs.
2 cucumbers, peeled & chopped As we savor the last bite of this plan, let’s carry forward
½ pineapple (include core if blending) this mindfulness, this commitment to nourishing
A knob of ginger ourselves with foods that heal, energize, and revitalize.
½ bunch parsley, chopped Our journey of wellness continues, with every choice,
½ bunch dandelion greens, chopped every meal, every day.

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 CONTACT

Email:

[email protected]

Website:

www.rogershood.com

Instagram:
@mrsrogers.hood

@rogershoodapothecary

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 GROCERY LIST
DATE WEEK

PROTEIN SOURCE VEG / FRUIT

PANTRY

NON-DAIRY DRINKS

OTHER
HOUSEHOLD

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 RECIPE CARD

INGREDIENTS: DIRECTIONS:

Serves Prep Cook

Notes

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