RECIPE SET # 1 DAY 1, 2, 3

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RECIPE SET # 1

DAY 1, 2, 3

________________________________________________________________________________ Set # 1 Inside Scoop: Welcome to the 21-Day Eat to Live Challenge!! Whether you are brand-new to the Eat to Live lifestyle or you are a veteran, we are thrilled you have invested in your health in this way. Please be sure to read through this document carefully so you will be ready to roll on Day 1! This first Set begins with a Tropical Smoothie that will have you thinking of salt-air and sea breezes! The smoothies you will be making may be larger than you are used to having, if you are unable to drink it all for Breakfast, store it in an airtight container in the refrigerator and enjoy it after lunch or dinner. Remember, we don’t eat between meals, so enjoy the leftover as a top off of a meal later in the day.

Lunch and Dinner are all ready, as they have been prepped before the Set began. The Quinoa-Kale Bowl recipe is provided by Susan McCulley who has a great sense of recipe developing! The Herbed Dressing is simple to make and complex in flavor- we suspect you will make this will be a favorite take-away from this Challenge! Note that you will prep everything and use ⅓ of the ingredients each day of the Set. The BBQ Beans and Slaw Boats were created because Nancy enjoys the spicy bean mixture with the cool slaw that is reminiscent of the BBQ flavors that are a distant memory and they just taste yummy together! Besides, who doesn’t enjoy eating something called a “boat?” You will be spending a little time getting prepped for Set # 2. This way of prep is called “rolling prep” and it helps to spread out the kitchen work. We know you will appreciate this effort that makes eating to live simple!

****NOTE: To help identify Dr Fuhrman’s G-BOMBS (Greens, Beans, Onions [raw], Mushrooms [cooked], Berries, Seeds & Nuts), we have underlined them in the recipes.

(Full Prep Instructions separated out day-by-day at the bottom of this document.) Week 1 Prep Instructions

● GROCERY SHOP # 1 Friday or Saturday (before Challenge start) Saturday (2 days before start)

● Slice and freeze 12 overripe bananas for the whole Challenge. Freeze bananas in individual bags OR in a gallon bag or 2, laid flat to keep pieces separated and make note of the average number of slices per banana so you will know how much to remove when making smoothies/nice cream. NOTE: if you prefer warm smoothies for Sets 3 and 7, you will only freeze 6 bananas and use room temperature bananas for those 2 Smoothies.

● Medium chop or slice 18 ounces of mushrooms and follow directions below to cook ahead. Divide cooked mushrooms into 9 -¼ cup portions and 1 - ¾ cup portion. (Don’t

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worry about exact ¼ cup measurements - Dr Fuhrman says 1 button mushroom a day is ample.)

Place in baggies or other containers and freeze for use during Challenge.

**Make sure to leave the ¾ cup pack in the refrigerator for Lunch Set # 1.

(In recipes calling for pre-cooked mushrooms, you will have them all ready to use! When thawing the mushrooms, you will find juices form in the bags/containers. If appropriate, add that liquid to the recipe. If not appropriate for the recipe [ie: a salad], save the liquid for another future recipe. Feel free to refreeze the liquid for another time.

The calendar reminds you when to remove packages from the freezer and put into the refrigerator. Look for this 🍄 .)

COOKED MUSHROOMS

In the Eat to Live lifestyle, we do not eat raw mushrooms. (See the book Eat to Live for Dr Fuhrman’s explanation. There are several ways to cook them. In order to batch all the cooked mushrooms for The Challenge, you will purchase sliced or whole mushrooms, wipe them off or wash them [your choice - folks swear by one method or the other], and give them a rough chop in a food processor or with a knife.)

Method 1 Heat a large non-stick skillet and fill halfway with mushrooms. Stir occasionally, and as soon as they turn dark and soft, remove from heat. Depending on how many mushrooms you are cooking, you may need to toss in a little water to keep them from sticking. Keep ‘em moving. This can take 3-10 minutes according to amount of mushrooms.

Method 2 Toss prepped mushrooms on silpat or parchment paper-lined sheet pan. Bake in a 350° F oven for 10-15 minutes according to the amount you are preparing.

Method 3 In a pie plate, place ½ of the mushrooms and microwave for 2 minutes. Repeat with the remaining ones.

Method 4 Air fry for 6-8 minutes at 340° F. Saturday (2 Days prior to start)

● Make Split Pea Soup for Dinner Set # 2 and freeze in 3 portions

Sunday (Day before start)

● 🍄Leave 1 pack of ¾ cup mushrooms in the fridge for Lunch Set # 1

● Make Herbed Dressing / prep Quinoa-Kale Bowl ingredients for Lunch Set # 1 ● Make BBQ Beans and Slaw for Dinner Set # 1

Day 2

● Move Split Pea Soup from freezer to fridge for Dinner Set # 2

Day 3

● Make Mushroom Bake for Breakfast Set # 2 ● Make Sweet Chili Veggie Salad for Lunch Set # 2

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Recipe Set # 1 Days 1,2,3

Daily Meals

Breakfast Tropical Smoothie

Lunch Quinoa-Kale Bowl + Berries Dinner BBQ Beans & Slaw Boats

BREAKFAST

TROPICAL SMOOTHIE

Makes 1 serving INGREDIENTS

1 small head Romaine lettuce 2 cups (2 ounces) spinach 1 stalk of celery (10”)

1 cup fresh OR frozen pineapple 1 frozen banana

1 Tablespoon ground flaxseed 1 Tablespoon raw walnuts

½” - 1” piece of fresh ginger OR ¼ teaspoon ground ginger Juice of 1 lime

1 cup water DIRECTIONS

In high-powered blender, combine all ingredients and whirl until smooth and creamy.

LUNCH

HERBED DRESSING

Makes 3 servings

INGREDIENTS

½ c raw cashews, soaked overnight or 1 hour in hot water then drained ½ cup low-sodium cooked white beans (like Great Northern OR cannellini) ½ -1 cup fresh cilantro leaves OR fresh basil

2-3 Tablespoons lime juice

1-1/2 Tablespoons non-fortified nutritional yeast 1 teaspoon onion powder

1 clove garlic

black pepper to taste ¼-½ cup water

DIRECTIONS

In a high-powered blender, combine all ingredients, starting with ¼ cup water and adding more as needed. Whirl until smooth and creamy. Refrigerate until needed.

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QUINOA-KALE BOWL

Thanks, Susan McCulley!

This lovely dish is delightful! Making it ahead of time creates a quick and easy dinner. Reheat the quinoa and kale, if desired, or serve everything cold. The Herbed Dressing can be lightly warmed, too.

You decide how you like it! Makes 3 servings

INGREDIENTS

2 cups water

½ cup dry uncooked quinoa (any color), rinsed in water in sieve

6 cups packed, coarsely chopped kale, steam as directed OR serve raw 1 broccoli crown, chopped

3 cups chopped Romaine, arugula or other greens 1 medium tomato, chopped

3/4 cup chopped red onion, raw (1 medium red onion) ¾ cup pre-cooked sliced mushrooms

DIRECTIONS

In a medium pan over medium heat, bring water and quinoa to a boil. Reduce heat and cover with lid. Allow to simmer on low heat 15 minutes. Turn off heat and allow to sit 10 minutes. Fluff with fork.

In a medium pan in ⅓ cup of water OR in a bowl in the microwave, lightly steam the kale, if desired. Drain.

When ready to serve in a serving bowl layer 1 cup Romaine or other raw greens, ⅓ of the quinoa, ⅓ of the steamed kale, ⅓ of the broccoli, ⅓ of the tomato, ⅓ of the onion, ¼ cup of mushrooms and top with ⅓ of the HERBEDDRESSING.

Serve for Dinner each night of Set with 1 cup BERRIES(your choice.)

DINNER

BBQ BEANS & SLAW BOATS

Makes 3 servings

SAUCE INGREDIENTS

½ small sweet onion, cut in chunks ½ medium jalapeno, cut in chunks 2 small tomatoes, cut in chunks

1 large garlic clove OR 2 medium cloves

1 Medjool date, pit removed (soaked in water 10 minutes, if dry, then drain) 1 teaspoon smoked paprika

2 teaspoons coconut aminos 1 Tablespoon apple cider vinegar

½ teaspoon vegan worcestershire sauce (optional)

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TO STIR INTO SAUCE

1 ½ cups cooked beans (your choice) OR 1-15-ounce can low sodium beans, drained

FOR EACH SERVING

2 large Romaine lettuce leaves

SIMPLE SLAW (recipe below) DIRECTIONS for Beans

In food processor OR high-powered blender, combine sauce ingredients and pulse until fairly smooth. In medium saucepan, place the BBQ sauce. Add beans.

Allow to cook on low heat for 30 minutes to season the beans.

SIMPLE SLAW

Makes 3 servings (½ cup each)

INGREDIENTS

2 cups shredded cabbage (3 ounces) ½ medium sweet apple

1 Tablespoon rice vinegar

1 teaspoon no- or low-sodium golden mustard ½ cup unsweetened applesauce

DIRECTIONS

In a medium bowl, combine all ingredients and toss gently. Store in the refrigerator.

ASSEMBLING 1 serving of BBQ BOATS:

Enjoy ⅓ of the bean mixture (drained so it’s not so wet) piled in 2 large Romaine lettuce leaves

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RECIPE SET 2 of 7

DAY 4, 5, 6

________________________________________________________________________________ Set # 2 Insider Notes: This set gets kicked off with a savory Mushroom Bake. The main

ingredient is tofu. If you need a substitute, use the beans as suggested in the recipe. It may not hold together as well, but it will taste yummy. TIP: since these recipes are plant-based, be sure to give the uncooked batter (in this case) a tiny taste-test and adjust according to your liking! The Sweet-Chili Veggie Salad is a little different than our usual Lunch Salads, enjoy the flavor explosion! Split Pea Soup makes for an easy and filling Dinner. This recipe incorporates one of our favorite tricks to add more greens in your daily eating plan: spoon your soup over a bed of chopped greens! We suggest spinach, because it is mild, but arugula, or kale, etc would be equally great. Greens contain magical properties (technically called phytonutrients,

specifically thylakoids, the photosynthetic membranes of green leaves, suppress hunger and promote satiety) but “magical” sounds more fun! So be it! A fun game: when you post a picture of your food in the Eat to Live High Nutrient Lifestyle Group, if it is served over a bed of greens, use this #magicalgreens to help others find inspiration!

Prep Instructions (these recipes found below daily meals): Day 6

● GROCERY SHOP # 2

● Make Pizza Hummus for Lunch Set # 3 ● Make Thai Stew for Dinner Set # 3.

Recipe Set # 2 Days 4, 5, 6

Daily Meals

Breakfast Mushroom Bake & an Orange Lunch Sweet Chili Veggie Salad & Berries Dinner Split Pea Soup

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BREAKFAST

MUSHROOM BAKE

Makes 3 servings

INGREDIENTS

1 medium sweet onion, chopped (1 cup) 2 medium cloves garlic, minced

8 ounces mushrooms, type your choice, chopped 2 Tablespoons dried parsley

2 teaspoons dried thyme 2 teaspoons dried rosemary

9 ounces firm Tofu, drained OR 1-15 ounce can low sodium cannellini beans, drained ¼ cup non-fortified nutritional yeast

2 Tablespoons ground flaxseed

1 teaspoon no-salt seasoning (like Mrs Dash) ¼ teaspoon fresh ground black pepper

1 medium tomato, thinly sliced

DIRECTIONS

In a large skillet over medium-high heat, combine onions, garlic and mushrooms for 5 minutes. Remove from heat.

In a high-powered blender, combine tofu, nutritional yeast, no-salt seasoning, herbs and pepper and blend until smooth. Add 1 Tablespoon of water, if needed.

In a medium mixing bowl, combine tofu mixture with veggie mixture. Spread into 8 x 8” silicone pan OR parchment-lined 8 x 8” pan. Top with tomato slices. Bake for 20 minutes, or until firmly set. Let stand 10 minutes then cut into 1/3s.

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LUNCH

SWEET CHILI VEGGIE SALAD

Makes 3 servings (approximately 2 cups each served with 3 cups greens)

INGREDIENTS

9 cups shredded lettuce or other greens for serving

1 medium head of cauliflower, cut in small florets, lightly steamed 1 cup shredded carrots

¾ cup fresh OR frozen corn, thawed ½ cup finely chopped sweet onion 1 red bell pepper, cut in small squares 3 Tablespoons raw sesame seeds 3 Tablespoons raw walnuts, chopped

FOR DRESSING

½ teaspoon organic lemon zest Juice of 1 medium organic lemon ¼ cup water

1 teaspoon miso OR low-sodium soy sauce OR coconut aminos

1 large pitted medjool date, OR 3 small pitted deglet noor dates, soaked in water 30 minutes, drained

1 Tablespoon almond butter 2 teaspoons low sodium sriracha 2 medium cloves garlic

DIRECTIONS

In large bowl, combine all vegetables, except greens, with sesame seeds and walnuts. In a high-powered blender, combine Dressing ingredients and whirl until creamy.

Pour over the combined veggies and lightly toss.

Each day of the Set, serve 2 cups of Veggies over a bed of 3 cups of shredded lettuce or other greens.

Serve with 1 cup BERRIES(your choice.)

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DINNER

SPLIT PEA SOUP

Makes 3 servings INGREDIENTS

4 cups low-sodium vegetable broth 3 cups water

1 medium onion (type-your choice) 1 cup 3 medium carrots, sliced

1 sweet bell pepper, diced (color- your choice) 2 cups celery, chopped

3 medium garlic, minced

1 cup dried split green OR yellow peas

3 ounces chopped OR sliced sun-dried OR dehydrated tomatoes ½ teaspoon ground turmeric

1 teaspoon ground cumin

Few twists freshly ground black pepper

FOR SERVING

6 cups baby spinach, chopped fine 2 medium lemons

DIRECTIONS

In large stock pot over medium heat, combine all ingredients, except spinach and lemon juice. Bring to a boil and lower heat to low and simmer for 20 -25 minutes until peas are cooked through.

When serving, place ⅓ of the spinach in the bottom of a bowl and ladle 2 cups of soup over for each serving. Place juice of ½ of lemon on top of each bowl of soup.

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RECIPE SET 3 of 7

DAY 7, 8, 9

________________________________________________________________________________ Set # 3 Inside Scoop: Breakfast for this Set has you choosing cold and frosty OR

tummy-warming for your smoothie! When you use a warm liquid, no frozen fruit and run the blender longer, the resulting smoothie won’t drop your body temperature in the frigid winter temps. If you live below the Equator, you just may want to make the cooler version as you are likely having warmer temperature days! Your choice! OR, mix it up and try it both ways! Lunch includes the flavors of Italy all wrapped up in collard leaves! If you don’t find, or don’t like collards, substitute any large leafy green. Continuing an International theme with this Set, Dinner is a terrific Thai Stew. Unlike most of its kind, this one doesn’t contain high fat coconut milk! Adding a little unsweetened coconut shreds adds just enough of the flavor to lend an authentic flair! Go ahead and like the bowl: we did!

Prep Instructions (these recipes found below daily meals): Tuesday Day 9

● Make Butternut Chili for Dinner Set # 4

● 🍄Move 3 of ¼ cup packs mushrooms from freezer to fridge for Lunch Set # 4

Recipe Set # 3 (Day 7, 8, 9)

Daily Meals

Breakfast Chai Smoothie Lunch Pizza Roll-Ups Dinner Thai Stew

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BREAKFAST

CHAI SMOOTHIE

This tummy-warming smoothie can be made cold and creamy or warm and soothing. For warm, use tea right after steeping and a room temperature banana. Whirl extra-long in blender until you feel warmth when touching the sides of the blender.

For cold smoothie use chilled tea and frozen banana Makes 1 serving

INGREDIENTS

1 small head Romaine lettuce

1 cup Napa Cabbage, rough chopped

1 frozen banana OR room temperature (see above) 2 Tablespoons old-fashioned oats

2 Tablespoons whole almonds (½ ounce) 1 Tablespoon ground flaxseed

1 cup chai tea (made from 2 Chai Tea bags steeped 5 minutes in 1 cup boiling water) ¼ teaspoon ground cinnamon

½ teaspoon vanilla extract DIRECTIONS

In a high-powered blender, combine all ingredients except cinnamon and vanilla and whirl until smooth. Add cinnamon and vanilla and whirl just to incorporate them.

LUNCH

PIZZA HUMMUS

This delicious variation of plain hummus kicks things up a few notches! ENJOY!

Makes 3 servings ~ 2 ½ cups (depending on how thin you like it. Measure out 2 ¼ cup and freeze what remains.)

INGREDIENTS

2 (15-ounces) cans of low-sodium garbanzo beans OR 3 cups home-cooked beans 2 medium garlic cloves, minced

2 ounces sun-dried tomatoes (julienne-cut) ¼ cup low-sodium tomato paste

¼ cup chopped onion

¼ cup non-fortified nutritional yeast

1 Tablespoons Italian Seasoning, crushed Aquafaba (the water from the beans) DIRECTIONS

In a large food processor (OR high-powered blender) combine all ingredients. Add aquafaba as needed to make the mixture move easily.

Note: there may be some leftover Hummus which can be frozen and re-mixed once thawed. Use as a salad dressing (thinned with a bit of water OR lemon juice) for post-Challenge meal.

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PIZZA ROLL-UPS

To trim the collards so they will more easily roll up, clean them, lay them flat, with the “wrong” side up so the stem protrudes up a bit, carefully use a small knife to trim the stem off flush with the leaf, leaving the leaf intact.

Makes 1 serving INGREDIENTS

3 large leaves collards, washed and stem trimmed ½ cup shredded carrots

1 ounce alfalfa or other sprouts ¾ cup PIZZA HUMMUS

DIRECTIONS

Lay out the collard leaves underside up, blotting any excess water. Spread ¼ cup Hummus on each leaf. Spread ⅓ of the carrots and ⅓ of the sprouts over the hummus. Beginning at the stem end, roll the collards up making sure the filling stays inside. Cut the rolls in pieces.

Enjoy with 1 cup BERRIES (your choice)

DINNER

THAI STEW

(Based on a Dr Fuhrman recipe) Makes 3 servings (2cups each)

INGREDIENTS

6 medium cloves garlic

1 Tablespoon minced fresh ginger OR 1 teaspoon powdered ginger 1 medium jalapeno pepper, seeds removed, chopped

1 large leek (12” long and 2” thick) split lengthwise and coarsely chopped (place in a large bowl of water to clean. Pull out of the water and drain.)

8 ounces raw mushrooms, sliced OR chopped 1 cup shredded carrots

2 cups shredded cabbage 8 ounces snow peas, cut in 1/2s

3 Tablespoons one-ingredient peanut butter 2 cups low-sodium vegetable broth

½ cup plain plant milk

½ cup unsweetened shredded coconut FOR SERVING

Juice of 1 lime

3 Tablespoons chopped fresh cilantro OR basil, for topping. Sriracha (low-sodium) if desired

DIRECTIONS

In large pot, over medium high heat, place 2 Tablespoons water, garlic, ginger, jalapeno, leeks and mushrooms. Cook and stir for 5 minutes. Add the carrots, cabbage and snow peas. Add a little more water, if needed.

Stir in the peanut butter, the broth, plant milk and coconut. Cook another 5 minutes until heated through. Stir in lime juice. Serve 2 cups of soup, reheated, with a little lime juice, 1 Tablespoon of cilantro or basil and sriracha, if using.

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RECIPE SET 4 of 7

Day 10, 11, 12

________________________________________________________________________________ Set #4 Inside Scoop: You are getting so good at heaping up greens in your bowl, let’s

continue doing this with your breakfast this Set!! Yep, greens go EVERYWHERE when you are eating to live! The Lunch Salad is super simple and uses a hummus-salsa dressing that is a handy go-to leaf coating that you will enjoy time and time again in the future! Dinner is another stew: yummy Butternut Chili! It is tummy-filling and super simple to make! Instead of a bed of greens, this time you will make a bed of cauliflower rice. Dr Fuhrman says cruciferous

vegetables have cancer-prevention properties. The newly-popular cauliflower-rice is a nice less-starchy substitute for rice. Finish off Dinner with a cup of fruit of your choice.

● 🍄Move 3 of ¼ cup packs mushrooms from freezer to fridge for Dinner Set # 5

Day 12

● Grocery Shop # 3

● Make Queso / prep veggies for Dinner Set # 5 ● Make Massaged Kale Salad for Lunch Set # 5

Recipe Set # 4 (Day 10, 11, 12)

Daily Meals

Breakfast Berry Bowl Lunch Big Salad

Dinner Butternut Chili + 1 cup fruit

BREAKFAST

BERRY BOWL

Makes 1 serving

INGREDIENTS

2 cups (2 ounces) baby spinach, or other baby greens, chopped fine 1 ½ cups berries (your choice) fresh or frozen

1 medium sweet apple (like Fuji, Gala, Jazz) chopped 2 Tablespoons chopped walnuts (½ ounce)

1 Tablespoon ground flaxseed

2 Tablespoons dry old-fashioned oats ⅓ cup plain plant milk

DIRECTIONS

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LUNCH

BIG SALAD

MAKES 1 SERVING

INGREDIENTS

4 -5 ounces Spring mix lettuce, chopped 1 cup Arugula OR other green leafy, chopped ½ cup shredded carrots

⅓ cup chopped sweet onion ¼ cup pre-cooked mushrooms

½ cup store-bought low-sodium, no oil Hummus OR homemade hummus ¼ cup low-sodium Salsa (less than 40 mg sodium/serving)

DIRECTIONS

In large serving bowl (2 quart) combine all ingredients in the order listed. Toss to coat with the Hummus and salsa.

DINNER

BUTTERNUT CHILI

Makes 8 + cups (2 cups/ serving. Freeze extra)

INGREDIENTS

1 small butternut squash, peeled and cut in ½” cubes (2 cups) 1 large onion (type-your choice) 1½ cups chopped onions 1 medium jalapeno pepper, seeds removed, diced

4 medium carrots, cut in ¼” wheels 1-28 ounces low-sodium diced tomatoes 4 medium garlic cloves, minced

1 ½ cups low-sodium vegetable broth ½ teaspoon smoked paprika

1 teaspoon cumin powder 1 teaspoon garlic powder 1 teaspoon onion powder

½ cup dried black or green lentils

FOR SERVING

6 cups cauliflower rice (frozen, thawed)

DIRECTIONS

In large soup pot, OR electric pressure cooker combine all ingredients in the given order. Cook over medium heat until it boils and then lower the temperature to simmer for 45 minutes. In electric pressure cooker, set on Soup setting and allow a natural pressure release.

When time to serve, place 2 cups of cauliflower rice, heated gently in a pan OR the microwave and and then ladle 2 cups of heated chili on top.

Serve with 1 cup chopped FRUIT.

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RECIPE SET 5 of 7

Day 13, 14, 15

________________________________________________________________________________ Set # 5 Inside Scoop: A smoothie begins this Set. The sweet apple and banana paired with the red grapefruit create a taste sensation that is satisfying! Smoothie tastes always vary according to the quality of the produce used. Be sure to purchase a red grapefruit, instead of a white one, for the best taste! A little fresh or dried ginger adds a nice zing and you may have just found a new favorite smoothie combo! Remember if you ever can’t finish your whole smoothie, store it in a container (glass jars are great for this) with a tight fighting lid so no air gets in and enjoy after lunch or dinner. Lunch is a terrific massaged kale salad. If you have never given your kale a massage, it really aids in softening and bringing out the juices in the sturdy leaves. It’s also a meditative process that you may find you really enjoy. _😊 The whole Salad is made ahead, which is a time-saving plus! Dinner consists of steamed veggies with beans that are slathered in a delicious (not) cheese sauce! There are many ways to make a sauce that mimics a queso. For this Challenge, we chose one that features butternut squash. Surprisingly tasty!

● Make Balsamic Dressing / prep veggies for Lunch Set # 6

Day 15

● Prep Cheery Cherry Oats for all Breakfast Set # 6 ● Prep Pesto / veggies for Dinner Set # 6

Recipe Set # 5 (Day 13, 14, 15)

Daily Meals

Breakfast Sweet-Tart Smoothie

Lunch Massaged Kale Salad & 1 cup Berries Dinner Beans & Greens w/ Queso & 1 cup fruit

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BREAKFAST

SWEET-TART SMOOTHIE

If you find ginger too spicy for you, eliminate it, or start with a small amount. It does add a nice zing! Also, feel free to adjust the amount of water to get the consistency you prefer.

Makes 1 serving

INGREDIENTS

4 cups spinach (4 ounces) 1-2 cups shredded cabbage 1 Ruby Red grapefruit

1 medium sweet apple with peel (like Ambrosia, Honey Crisp, etc), cored and cut in 8 pieces 1 frozen banana

½ “-1” piece fresh ginger OR ¼-½ teaspoon ground ginger 1 tablespoon ground flaxseed

½ cup water

DIRECTIONS

In a high-powered blender, combine all ingredients and whirl until smooth.

LUNCH

MASSAGED KALE SALAD

Makes 3 servings (about 2 cups each)

INGREDIENTS

1 pound bag chopped kale 1 medium avocado, cubed Juice of 1 medium lemon

2 medium cloves garlic, minced

3 Tablespoons non-fortified nutritional yeast

FOR SERVING

¾ cup chopped sweet raw onions

DIRECTIONS

In a large bowl, heap up the kale. Go through and pull out any tough stems and discard. Add the avocado and lemon juice to the kale. With your hands, massage the salad for 3 minutes until the kale wilts and softens. Add in the garlic and the nutritional yeast. Store in the refrigerator.

Each Lunch of the Set, enjoy ⅓ of the Salad with ¼ cup onions. Serve with 1 cup BERRIES(your choice.)

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DINNER

“QUESO” SAUCE

Makes 1 ½ cups (3 servings)

2 cups cooked butternut squash (from 14 ounces raw butternut squash) 1/4 cup raw cashews OR raw pumpkin seeds

1/2 cup water OR more to thin as desired 2 Tablespoons non-fortified nutritional yeast 1 ½ teaspoons miso OR coconut aminos 1 Tablespoon garlic powder

2 teaspoons onion powder ½ lemon juiced

½ teaspoon Mrs Dash Table Blend DIRECTIONS

In high-powered blender, blend together and enjoy!

(You can gently heat on stove top or in microwave if you'd like to serve warm.)

BEANS & GREENS WITH QUESO

This is a simple and tasty simple supper! Yes, you could heat the beans and sauce together, but layering them makes every bite a different experience. Totally your choice!

Makes 1 serving

INGREDIENTS

5 ounces cruciferous vegetables to steam (your choice: broccoli, cabbage, brussels sprouts or combination thereof. Could use ½ bag of Cruciferous Crunch from Trader Joe’s.)

½ cup cooked black beans (from homemade OR ⅓ of a 15 ounce can of low-sodium black beans)

¼ cup precooked mushrooms ½ cup Queso Sauce

DIRECTIONS

In pan OR electric pressure cooker, lightly steam veggies, chopping if needed. 6-10 minutes on stove top OR set time to 0 minutes on manual setting on pressure cooker.

In pan OR microwave, gently heat beans and mushrooms.

In serving bowl place the drained vegetables. Top with beans, mushrooms and Queso that has been gently heated in pan OR microwave.

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RECIPE SET 6 of 7

Day 16, 17, 18

________________________________________________________________________________ Set # 6 Inside Scoop: Breakfast starts the Set with a hearty and yummy Cheery Cherry Oats dish. Note the recipe allows for using cooked steel cut oats or soaked oats. Really! When they are soaked overnight, they get soft, yet retain a chew texture. Again, you will be spooning your yummy oat mixture over a bed of greens. Lunch is a filling, yet light Pineapple Salad with Balsamic Dressing. Serve your salad with a cup of beans that have been seasoned according to your desire and warmed. If you are fond of traditional pesto sauce, you will enjoy this

Nutritarian version made with hemp seeds and avocado for body and rich taste. Recipe suggests making all 3 days’ worth ahead, however, if you prefer to prepare yours fresh each night, do so! You will have plenty of Pesto to cover your veggies, so enjoy this delectable dish! Follow up with a cup of berries of your choice.

Prep Instructions (these recipes found below daily meals): Wednesday Day 17

● QUICK GROCERY SHOP

● 🍄 Move last 3 of the 1/4 cup packs mushrooms from freezer to fridge for Chopped Salad Lunch Set # 7

Thursday Day 18

● Make Curried Dressing / prep veggies for Lunch Set # 7 ● Make Caesar’s Dressing / veggies for Dinner Set # 7

Recipe Set # 6 (Day 16, 17, 18)

Daily Meals

Breakfast Cheery Cherry Oats

Lunch Pineapple Salad + 1 cup beans

Dinner Veggies with Hemp Seed Pesto + 1 cup Berries

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BREAKFAST

CHEERY CHERRY OATS

Here are some tips for cooking steel cut oats:

https://tinyurl.com/yxzo926d

. (Adjust the amounts the video presents to match the recipe.)

If desired, the oats can be soaked overnight instead of cooking. REALLY! Use amounts indicated in recipe. Drain off water and discard the next day .Heat or serve cold- your choice! MAKES 3 SERVINGS

INGREDIENTS

¾ cup steel cut oats 2 ¼ cups water

3 cups dark cherries, frozen, then thawed 1 cup plain plant milk

¾ teaspoon vanilla extract, preferably alcohol free and no sugar FOR SERVING

3 Tablespoons chopped almonds (¾ ounce) 3 Tablespoons ground flaxseed

6 cups baby spinach, chopped fine = 3 cups chopped

DIRECTIONS

Use the method of your choice to cook oats. Refrigerate if making ahead of time. At serving time, in the serving bowl, place 1 cup chopped spinach. In small saucpan OR bowl to microwave, place ⅓ of the cooked oats, 1 cup of thawed cherries, and ⅓ cup plant milk to which ¼ teaspoon vanilla has been added. Gently heat in small pan or microwave. Pour over spinach and top with 1 Tablespoon ground flax seed and 1 Tablespoon chopped almonds.

LUNCH

BALSAMIC DRESSING

Makes 2 cups (Serving is ½ cup) (freeze leftovers)

INGREDIENTS

½ cup almonds (pour 1 cup hot water over almonds and soak for 1 hour, drain) ¾ cup plain plant milk

3 Tablespoons balsamic vinegar (your choice, white or dark, 4% acidity if desired-makes a little sweeter)

2 Tablespoons lemon juice (1 lemon)

1 teaspoon no- or low-sodium golden mustard 2 cloves garlic, minced

½ teaspoon coconut aminos

DIRECTIONS

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PINEAPPLE SALAD

Makes 1 serving INGREDIENTS

1 medium head Romaine lettuce, cleaned and chopped 2 cups baby spinach, chopped

½ cup pineapple tidbits (fresh OR frozen, thawed) ½ cup chopped celery

1 Tablespoon chopped raw walnuts FOR SERVING

1 cup low-sodium canned OR home-cooked beans (your choice of type) DIRECTIONS

In serving bowl, toss all ingredients with up to ½ cup BALSAMIC DRESSING.

Serve with beans, seasoned with any of your pantry seasoning and heated, if desired.

DINNER

VEGGIES WITH HEMP SEED PESTO

Makes 3 servings

PESTO

1 cup fresh basil leaves ½ small avocado

¼ cup hemp hearts

2 Tablespoons non-fortified nutritional yeast 2 medium garlic cloves

Couple of twists of freshly ground pepper Juice of 1 small lemon

1 teaspoon coconut aminos OR 1 teaspoon miso paste 6 Tablespoons water OR low-sodium vegetable broth DIRECTIONS

In high-powered blender, combine all ingredients and whirl until creamy. Add more water OR broth, if desired to thin.

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VEGGIES

1 medium head broccoli, cut into florets and stems peeled and cut into bite-sized pieces 2 large Portobello Mushrooms, cleaned and cut into bite-sized chunks

1 pound Brussels sprouts, trimmed and cut into ¼’s if large DIRECTIONS

In a large pot OR electric pressure cooker with 1 cup water, place vegetables. Cook on the stove for 10 minutes (don’t overcook or you will have mushy veggies!) Set the Electric Pressure Cooker on manual with a time of 1 minute.

The broccoli and Brussels Sprouts should be just cooked. Remove from heat and drain.

At Dinner time, gently reheat ⅓ of the veggies and serve with ⅓ of the Pesto. Enjoy with 1 cup BERRIES(your choice)

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RECIPE SET 7 of 7

Day 19, 20, 21

________________________________________________________________________________ Set #7 Inside Scoop: CONGRATULATIONS!! Wow! Be sure to celebrate all you have learned and accomplished in just 3 weeks! All your prep is done, so this Set is light on meal creation time for these 3 days! Pumpkin Smoothie starts your Set. You can enjoy this frosty, OR slightly warmed and tummy-filling, as per the directions. The chopped salad at lunch is doused in a terrific Curried Dressing. TIP: use this creamy dressing over steamed veggies in the future! Dinner is salad #2 for the Set! This one is a lightened-up version of a classic salad and served with green beans and leftover smoothie, if you have any left!

Recipe Set # 7 (Day 19, 20, 21

)

Daily Meals

Breakfast Pumpkin Smoothie

Lunch Chopped Salad w/ Curried Dressing

Dinner Caesar’s Salad & Green Beans + Leftover Smoothie All prep is DONE!

BREAKFAST

PUMPKIN SMOOTHIE (Cold OR Warm)

Makes 1 large smoothie, 40+ ounces (enjoy a large smoothie for breakfast, and put 10 ounces or so in the refrigerator to enjoy with dinner, if desired.)

INGREDIENTS

1 small head Romaine lettuce (OR 6 ounces spinach) 2 cups raw cauliflower, chopped

1 cup unsweetened canned pumpkin

1 pitted medjool date, soaked in 3 Tablespoons water 10 minutes (use soaking liquid) 1 overripe banana (cut up and frozen, if cold smoothie is desired)

½ cup mango cubes (fresh OR frozen, thawed) ¾ teaspoon cinnamon powder OR pumpkin pie spice 1 teaspoon vanilla

1 Tablespoon ground flaxseed 1 cup unsweetened plant milk

½ cup water OR ⅓ cup water if using date soaking liquid

DIRECTIONS

In high-powered blender, combine all ingredients and whirl until smooth. If a warm smoothie is desired, continue to blend another 2-3 minutes until the side of the container feels warm to touch. If you prefer a cold smoothie, you may use frozen banana and add ice, as well.

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LUNCH

CURRIED DRESSING

Makes 2 cups (serving is ½ cup) (freeze leftovers)

INGREDIENTS

½ cup water

⅓ cup lime juice (from 3 medium limes)

½ cup aquafaba (water from garbanzo beans) ⅓ cup almond butter

½ cup low-sodium garbanzos 3 ounces silken tofu, drained 2 medium garlic cloves

1-1 ½ teaspoons Madras curry powder 1 teaspoon oregano, dried

½ teaspoon onion powder 1 teaspoon cilantro, dried 1 teaspoon coconut aminos

¼ teaspoon freshly ground black pepper

DIRECTIONS

In high-powered blender, combine all ingredients, whirling until smooth.

CHOPPED SALAD

1 medium head green or red leaf lettuce, washed and torn 1 cup shredded cabbage OR arugula

1 cup sliced seedless grapes ⅓ cup chopped sweet onion ¼ cups pre-cooked mushrooms DIRECTIONS

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DINNER

CAESAR’S SALAD -

Inspired by Dr Fuhrman’s recipe in Super Immunity

For roasted garlic, wrap whole head in parchment paper or foil and bake in 350* oven for 30 min. Turn off oven and allow to cool. Squeeze out garlic. This makes the garlic milder. Tip: You can do this for any recipe calling for raw garlic, for anti-vampire breath.

Makes 3 servings

TOPPING INGREDIENTS

¼ cup raw, unsalted almonds

1 tablespoon non-fortified nutritional yeast 1 cup raw cauliflower florets

DIRECTIONS

In high-powered blender, combine and pulse until combined and looks like grated parmesan cheese. Store in the refrigerator.

DRESSING INGREDIENTS

4 medium cloves roasted garlic ¾ cup plain plant milk

3 Tablespoons almond butter

2 Tablespoons non-fortified nutritional yeast 2 Tablespoons lemon juice (1 medium lemon) 2 teaspoons no- or low-sodium golden mustard A couple twists freshly ground black pepper

DIRECTIONS

In high-powered blender, combine all ingredients and whirl until creamy. Store in refrigerator.

SALAD INGREDIENTS

2 medium heads Romaine lettuce, cleaned and medium chopped 3 cups baby spinach, chopped

DIRECTIONS

Each day of the Set, pile ⅓ of the greens into a serving bowl. Toss with ⅓ of the Dressing and top with ⅓ of the sprinkles. Enjoy!

STEAMED GREEN BEANS

8 ounces frozen OR fresh green beans (slender Haricot Verts are good) No-Salt Seasoning

DIRECTIONS

In medium saucepan over medium heat, steam the green beans until done to your liking. OR microwave.

Add any No-Salt Seasoning you would like! Serve with Leftover Smoothie, if desired.

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Notes on Purchasing Produce

Here are some handy notes that will help you in grocery shopping. We have done our best to be consistent with amounts for the recipes, taking into account suggestions from the last

Challenge. Remember that vegetables and fruits are not consistent in size and volume, as they come from the ground and depend on growing conditions. Be assured that as you keep going with this ETL lifestyle, you will become proficient in “eyeballing amounts” that you will need and exact quantities will become less and less important. Please let us know what you need that will be helpful in this regard. The Facebook group is the perfect place to do this. ;)

Lettuce and leafy greens- When is a bunch NOT a bunch? This is an inconsistent term, all around the world. And a “bunch” at the Farmer’s Market may be vastly different than one at the grocery store. One can include 20 leaves, and the other could be 5. Annoying, right? Then, when measuring, is that a cup? Or a cup packed? Or a cup chopped? We’ve tried to cover all the bases and answer your questions within each recipe...

But here are some extra guidelines you might want to keep handy for reference.

GREEN LEAFIES

● Butter Lettuce- about 3-4 cups of leaves=2-3 c when chopped

● Romaine Lettuce, Kale, collards: 10 largest outer leaves when chopped=3 cups chopped

● Baby Spinach, Arugula 1 ounce=approximately 1 cup loosely packed ● Mixed Spring Lettuce Mix: 4 ounces=2 ½ cups, packed

● Cabbage - another complex head issue! Smallish heads versus large heads makes a huge difference. I have given you approximate amounts needed if purchasing heads or partial heads.

● Additionally, this is helpful: shredded, 2 ounces=1 cup

HERBS (It’s fantastic if you can grow your own, of course.)

● .75 ounce plastic container = about 2 tablespoons, chopped

● If you want to substitute dried herbs for fresh, use half the amount.

● Rub the herbs through your fingers to stimulate the oils and create a more fragrant result.

ONIONS

● Red, Sweet, White, Yellow onions are interchangeable. Red are slightly more nutritious given the color!

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● If you cut an onion and realize it is too strong, prepare it and soak in cold water as long as possible to help remove some of the oniony-ness (technical term:). Just drain off the water and use as directed.

● 2½” diameter onion, considered “small” yields 1 cup chopped onion, or about 4 ounces ● Medium 3+” onion yields approximately 2 cups chopped

● If cutting boards get stinky after onion chopping, scrub them with half a lemon and salt (it’s the only reason I have salt in the house!) and rinse with cold water!

CARROTS

● Shredded, 1 cup = 3 ounces

● 1 large carrot = approximately 1 cup shredded

MUSHROOMS

● 1 pound, sliced = 2 cups cooked

Prep Instructions By Day

Week 1 Prep Instructions

● GROCERY SHOP # 1 Friday or Saturday (before Challenge start) Saturday (2 days before start)

● Slice and freeze 12 overripe bananas for the whole Challenge. Freeze bananas in individual bags OR in a gallon bag or 2, laid flat to keep pieces separated and make note of the average number of slices per banana so you will know how much to remove when making smoothies/nice cream. NOTE: if you prefer warm smoothies for Sets 2 and 7, you will only freeze 6 bananas and use room temperature bananas for those 2 Smoothies.

● Medium chop or slice 18 ounces of mushrooms and follow directions below to cook ahead. Divide cooked mushrooms into 9 -¼ cup portions and 1 - ¾ cup portion. (Don’t ● worry about exact ¼ cup measurements - Dr Fuhrman says 1 button mushroom a day is

ample.)

Place in baggies or other containers and freeze for use during Challenge.

**Make sure to leave the ¾ cup pack in the refrigerator for Lunch Set # 1.

(In recipes calling for pre-cooked mushrooms, you will have them all ready to use! When thawing the mushrooms, you will find juices form in the bags/containers. If appropriate, add that liquid to the recipe. If not appropriate for the recipe [ie: a salad], save the liquid for another future recipe. Feel free to refreeze the liquid for another time.

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COOKED MUSHROOMS

In the Eat to Live lifestyle, we do not eat raw mushrooms. (See the book Eat to Live for Dr Fuhrman’s explanation. There are several ways to cook them. In order to batch all the cooked mushrooms for The Challenge, you will purchase sliced or whole mushrooms, wipe them off or wash them [your choice - folks swear by one method or the other], and give them a rough chop in a food processor or with a knife.)

Method 1 Heat a large non-stick skillet and fill halfway with mushrooms. Stir occasionally, and as soon as they turn dark and soft, remove from heat. Depending on how many mushrooms you are cooking, you may need to toss in a little water to keep them from sticking. Keep ‘em moving. This can take 3-10 minutes according to amount of mushrooms.

Method 2 Toss prepped mushrooms on silpat or parchment paper-lined sheet pan. Bake in a 350° F oven for 10-15 minutes according to the amount you are preparing.

Method 3 In a pie plate, place ½ of the mushrooms and microwave for 2 minutes. Repeat with the remaining ones.

Method 4 Air fry for 6-8 minutes at 365° F.

When thawing the mushrooms, you will find juices form in the bags/containers. If appropriate, add that liquid to the recipe. If not appropriate for the recipe [ie: a salad], save the liquid for another future recipe. Feel free to refreeze the liquid for another time.

Saturday (2 Days prior to start)

● Make Split Pea Soup for Dinner Set # 2 and freeze in 3 portions

Sunday (Day before start)

● 🍄Leave 1 pack of ¾ cup mushrooms in the fridge for Lunch Set # 1

● Make Herbed Dressing / prep Quinoa-Kale Bowl ingredients for Lunch Set # 1 ● Make BBQ Beans and Slaw for Dinner Set # 1

Monday Day 1 Set # 1 begins Day (1, 2, 3)

Daily Meals

Tuesday Day 2

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Wednesday Day 3

● Make Mushroom Bake for Breakfast Set # 2 ● Make Sweet Chili Veggie Salad for Lunch Set # 2

Thursday Day 4 Recipe Set # 2 begins (Day 4, 5, 6)

Breakfast Mushroom Bake & an Orange

Lunch Sweet Chili Veggie Salad & Berries Dinner Split Pea Soup

Friday Day 5

Saturday Day 6

● GROCERY SHOP # 2

● Make Pizza Hummus for Lunch Set # 3 ● Make Thai Stew for Dinner Set # 3.

Sunday Day 7 Set # 3 begins (Day 7, 8, 9)

Breakfast Chai Smoothie

Lunch Pizza Roll-Ups Dinner Thai Stew

Monday Day 8

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Tuesday Day 9

● Make Butternut Chili for Dinner Set # 4

● 🍄Move 3 of ¼ cup packs mushrooms from freezer to fridge for Lunch Set # 4

Wednesday Day 10 Set # 4 begins (Day 10, 11, 12)

Thursday Day 11

● 🍄Move 3 of ¼ cup packs mushrooms from freezer to fridge for Dinner Set # 5

Friday Day 12

Dinner Butternut Chili + 1 cup fruit ● Grocery Shop # 3

● Make Queso / prep veggies for Dinner Set # 5 ● Make Massaged Kale Salad for Lunch Set # 5

Saturday Day 13 Set # 5 begins (Day 13, 14, 15)

Sunday Day 14

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Monday Day 15

● Prep Cheery Cherry Oats for all Breakfast Set # 6 ● Prep Pesto / veggies for Dinner Set # 6

Tuesday Day 16 Set # 6 begins (Day 16, 17, 18)

Dinner Veggies with Hemp Seed Pesto + 1 cup Berries

Wednesday Day 17

Dinner Veggies with Hemp Seed Pesto + 1 cup Berries ● QUICK GROCERY SHOP

● 🍄 Move last 3 of the 1/4 cup packs mushrooms from freezer to fridge for Chopped Salad Lunch Set # 7

Thursday Day 18

Dinner Veggies with Hemp Seed Pesto + 1 cup Berries Thursday Day 18

● Make Curried Dressing / prep veggies for Lunch Set # 7 ● Make Caesar’s Dressing / veggies for Dinner Set # 7

Friday Day 19 Set # 7 begins (Day 19, 20, 21)

Daily Meals

Dinner Caesar’s Salad & Green Beans + Leftover Smoothie All prep is DONE!

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Saturday Day 20

Dinner Caesar’s Salad & Green Beans + Leftover Smoothie

Sunday Day 21

Dinner Caesar’s Salad & Green Beans + Leftover Smoothie

CONGRATULATIONS!!

Your 21-Day Eat to Live Challenge WINTER 2021 is COMPLETE!!

No matter what you were able to do or not do, just be proud of yourself for registering for this Challenge -- now you’re armed with tons of new recipes for your journey!

Make sure to take a moment to celebrate any effort you were able to put in. Even deciding to make a change is a great step!

Now, head over to the Facebook group and let us know what you learned and how you crushed it.

Look out for a survey in your email soon where you can share feedback. Click here for a super secret special video. Thank you for joining the Challenge! :)

Love,

RECIPE SET # 1 DAY 1, 2, 3

RECIPE SET # 1

DAY 1, 2, 3

COOKED MUSHROOMS

Recipe Set # 1 Days 1,2,3

BREAKFAST

TROPICAL SMOOTHIE

LUNCH

HERBED DRESSING

QUINOA-KALE BOWL

DINNER

BBQ BEANS & SLAW BOATS

SIMPLE SLAW

RECIPE SET 2 of 7

DAY 4, 5, 6

Recipe Set # 2 Days 4, 5, 6

BREAKFAST

MUSHROOM BAKE

LUNCH

SWEET CHILI VEGGIE SALAD

DINNER

SPLIT PEA SOUP

RECIPE SET 3 of 7

DAY 7, 8, 9

Recipe Set # 3 (Day 7, 8, 9)

BREAKFAST

CHAI SMOOTHIE

LUNCH

PIZZA HUMMUS

PIZZA ROLL-UPS

DINNER

THAI STEW

​

RECIPE SET 4 of 7

Day 10, 11, 12

Recipe Set # 4 (Day 10, 11, 12)

BREAKFAST

BERRY BOWL

LUNCH

BIG SALAD

DINNER

BUTTERNUT CHILI

RECIPE SET 5 of 7

Day 13, 14, 15

Recipe Set # 5 (Day 13, 14, 15)

BREAKFAST

SWEET-TART SMOOTHIE

LUNCH

MASSAGED KALE SALAD

DINNER

“QUESO” SAUCE

BEANS & GREENS WITH QUESO

RECIPE SET 6 of 7

Day 16, 17, 18

Recipe Set # 6 (Day 16, 17, 18)

BREAKFAST

CHEERY CHERRY OATS

https://tinyurl.com/yxzo926d

​

LUNCH

BALSAMIC DRESSING

PINEAPPLE SALAD

DINNER

VEGGIES WITH HEMP SEED PESTO

PESTO

VEGGIES

RECIPE SET 7 of 7

Day 19, 20, 21

Recipe Set # 7 (Day 19, 20, 21

​

)

BREAKFAST

PUMPKIN SMOOTHIE (Cold OR Warm)

LUNCH

CURRIED DRESSING

CHOPPED SALAD

DINNER

CAESAR’S SALAD -

​

STEAMED GREEN BEANS