Plant Based Recipes

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The Blogilates

28 Day Reset

Plant

Based

Recipes

Cassey Ho & Erin Woodbury

Bonus Vegan Edition

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the fullest extent of the law. This is your copy for personal use only.

oGorgeous Inc. will not be held liable for your decision to undertake this nutrition guide and suggested meal plan. Before embarking on any diet or weight loss program you should consult your physician or health care professional, especially if you have recently been ill or have special dietary or medical requirements, or if you are pregnant or breast feeding, are a child, or are elderly. You should not rely on the information in this nutrition guide as an alternative to professional medical advice from your doctor or healthcare provider. Nothing contained in this nutrition guide should be construed nor is intended to be used for medical diagnosis

or treatment. It should not be used in place of the advice of your physician or other qualified healthcare provider. Should you have any healthcare related questions, please call or see your physician or other qualified healthcare provider promptly. If you have or

suspect that you have a medical problem, you should contact your own physician or local healthcare provider immediately.

The Blogilates 28 Day Reset

Vegan Edition, Whole Food Recipes

By: Cassey Ho

in collaboration with

Erin Woodbury, Certified Nutrition Coach

Food Photographer: Erin Woodbury

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p.7 Breakfast Recipes

7 Blender Sweet Potato Pancakes 8 Island Banana Bites

p.9 Lunch Recipes

Table of Contents

VEGAN PROTEINS

4

VEGAN GLUTEN-FREE & SOY-FREE

6

WHOLE FOOD SUBSTITUTIONS

9 Avocado Mexi Salad 10 Curried Chick Pea Wraps 10 Lentil Stuffed Bell Peppers

11 Roasted Cauliflower White Bean Soup 12 Vegan Ceviche

p.13 Dinner Recipes

p.15 Snack & Side Recipes

13 Black Bean Sweet Potato Patties 14 Butternut Squash Soup

15 Avocado Hummus Dip 15 Cauliflower Hummus

16 Cauliflower Rice with Cilantro 17 Coco-Nana Bars

18 Creamy Lemon Garlic Dressing

18 Frozen Banana Cashew Bites 19 Frozen Pina Colada

19 Healthy Thai Almond Dressing 20 Lemon Blueberry “Bread” Pudding

21 Pumpkin Dip 21 Spicy Hummus Dip 22 Sweet Potato Chips 22 Vegan Cheesy Pizza Dip

The Vegan Reset will vary slightly from the Regular Reset Program. Different diets require a different set of goals, omissions and additions.

Part of the 28 Day Reset is to begin balancing blood sugar to allow body fat to release while maintaining and/or gaining lean muscle, which revs metabolism and yields a healthier body both inside and out. For vegans, this likely means adding in more protein than you’re used to, and omitting staples such as pasta, bread, potatoes, and flours (those are the worst processed food offenders). One way to do this is to find the cleanest sources of vegan protein substitute foods possible, and use them to help you decrease the amount of carbs you might be eating, while kicking up your protein intake a few notches. 

Trust us! Get in some muscle building protein—just for these 28 days—and see what happens!  Yes, broccoli and kale have lots of protein per gram, but the amount you’d have to eat would leave your tummy so full there wouldn’t be room for much else. This might mean trying out some meat-substitutes to get in that extra protein. Try gluten-free varieties, and go soy-free, if that’s best for you. Do not feel obligated to buy the brands we list; find the best ones for you! Also, please make sure to read your labels closely.  Not all products are created equally. If you’re trying to avoid soy and gluten, your options will be more limited. Soy is a known endocrine disruptor, and sometimes, can halt weight loss. If you’ve never gone without it, give it a shot. And if you haven’t been eating it, do not feel compelled to start now just because we offer a few recipes with soy.

If you do not want to try any “meat alternatives” for fear they’re processed, just make sure you are subbing in a little extra quinoa, legumes, lentils, broccoli, Brussels sprouts, cauliflower, kale, nutritional yeast, chia seeds, flax seeds and/or nuts. Just know your overall macronutrients per day will differ than those we calculated for weight-loss. Yours will be higher in carbs and fat. So just be very mindful of portions. (We have a list of whole-food options below, and links to some great products).

Keep in mind that these meals were designed to rotate based on your likes and dislikes. You need not make them all; stick to the tried and true that work for you. Our Blogilates community is made up of a population of pure awesomeness.   We want to deliver the healthiest practices that meet the multiple needs, beliefs, health restrictions and goals of our tribe. That means offering meals that include soy for those who really want it, protein meat alternatives for those suffering from high and low blood sugar, unprocessed meals for those wishing to only eat whole foods, vegan protein powders for people who used to only eat carbs for breakfast, and as many gluten-free, soy-free vegan brands we can locate (there aren’t many, but we are hunting them down for you!).

We are fully aware that we cannot make everyone happy, because nutrition isn’t a one-size-fits-all practice. But here’s what we do know: the root cause of most metabolic diseases, including diabetes and cancer, are related to blood sugar disorders. We also know that without balanced macronutrients, it is more difficult to perform advanced exercise routines, increase power and endurance, shed body fat and put on lean muscle. Our goal is to teach you how to do that over the next 28 days by providing balanced meal ideas so that you can take that knowledge and begin creating your own meals in the future with the foods you love, whatever those may be.

We try very hard not to pick on anyone’s nutritional beliefs. Science is changing every single day, and as it does, we will be sharing best practices with you to keep you healthy. If something we suggest doesn’t align with your beliefs, there’s always a positive solution.

Vegan

Proteins

The Vegan Reset Goals Include: 28 Days of…. • No added sugar 

• No white/wheat flours • No processed baked goods • 80 ounces+ water per day • No alcohol

• More protein, ideally 20 - 25 grams per meal. • Measure all food, especially your carbs

• Eliminate soy/gluten or both for at least 1 week each • Add in protein alternatives if possible

• Reduce carbs, or aim for under 40 g of carbs (or less) per meal

• If you’d like to go gluten and soy-free for 28 days, please select the recipes without gluten and soy, and replace with extra vegetables and moderate legumes and nuts

• BONUS CHALLENGE: No gluten, no soy, no sugar, no alcohol no processed food of any kind*

*Should you wish to take on an additional challenge of omitting ALL processed foods, feel free to substitute or add in lentils, quinoa, beans, nuts and seeds in place of the “meat” suggestions. Your carbs and fat will differ from our blood sugar stabilization plan, but if you’re OK with that, we fully support you and want to hear all about your awesome discipline! Just know your results may vary.

LINKS TO GLUTEN-FREE, SOY-FREE “MEAT PRODUCTS” (Many of these are certified organic & non-GMO)

http://eatneat.com/ http://greatlifebylucinda.com/instant-veggie-burger-mixes.html http://beyondmeat.com/products/view/the-beast-burger http://beyondmeat.com/products/view/feisty-crumble http://www.sunshineburger.com/products/ http://www.amys.com/products/product-detail/vegan/000373 http://www.hilaryseatwell.com/products/root-veggie-burger/

It’s important to know that ingredient brands vary in taste, thickness and texture — especially protein powders. Please adjust your recipes as needed to get the exact flavor and consistency you desire. A little less or more liquid, powder, stevia or flour is A-OK! Recipes with protein powder may need slight adjustments. Be sure to pick flavors you love, as that’ll make the final product taste great.

To make life easier, feel free to “meal prep” by doubling some of your favorite recipes to have later on. Recipes that yield 2 - 6 servings were designed to help you if you have a family, are entertaining, or if you need to pack food with you while on the go at school or work. It also saves money! However, please note that the nutrition information on each recipe is for one serving.

LEGUMES-Serving Size: (1/2 cup) Baked Beans ...… 6.1 grams of protein Black Beans …... 7.6grams of protein Chickpeas ………... 5.95 grams of protein Kidney Beans …... 7.7 grams of protein Lentils …………... 8.95 grams of protein Lima Beans ……... 7.35 grams of protein Navy Beans ……... 7.9 grams of protein Dried Peas ………... 4.3 grams of protein Pinto Beans ……... 7 grams of protein Split Peas ………... 8.2 grams of protein Black-Eyed Peas …... 5.5 grams of protein

GRAINS-Serving Size: (1/2 cup cooked) (*Bob’s Red Mill makes many gluten-free grains and available on-line)

Quinoa ………... 4 grams of protein Brown Rice ……... 2.5 grams of protein Amaranth …………... 5.5 grams of protein Buckwheat Berries …... 5 grams of protein Millet ………... 3 grams of protein Polenta …………... 2.5 grams of protein Popcorn (one ounce) …... 3.7 grams of protein Sorghum ……... 11 grams of protein Wild Rice ... 3.5 grams of protein

SEEDS & NUTS: (1/4 cup)

Almonds ………... 6 grams protein Cashews ………... 5 grams protein Walnuts ………... 5 grams protein Pistachios ………... 6 grams protein Pine Nuts ………... 3 grams protein Sunflower Seeds …... 7 grams protein Pumpkin Seeds ………... 3 grams protein

Hemp Seeds ………... 10 grams protein (for 2 TBS) Chia Seeds ………... 3 grams protein (for 2 TBS)

VEGETABLES: (1 Cup)

Cauliflower …………... 3 grams protein Spinach ………... 1 gram protein Broccoli ………... 3 grams protein Peas ………... 8 grams protein Potato (Med) ………... 4 grams of protein Corn ………... 5 grams of protein Kale ………... 2.9 grams of protein Sweet Potato ……... 4 grams of protein Brussels Sprouts …... 4 grams of protein Swiss Chard ……... 3.4 grams of protein Asparagus ………... 4.6 grams of protein

VEGAN GLUTEN-FREE & SOY-FREE

WHOLE FOOD SUBSTITUTIONS

Breakfast

Blender Sweet Potato Pancakes

Yields 2 - Serving Size: 2 Pancakes

Ingredients:

- 1/4 cup mashed sweet potato*

Method:

In a small bowl, combine flax and water. Leave in fridge for 15 minutes or longer (up to overnight if you want to prep it in advance for the morning). Add flax mixture, sweet potato, flour, cinnamon, baking pow-der, oil, salt and stevia to a mini blender. Add 1/4 cup plus 2 tablespoons cashew milk and blend. If you like thinner pancakes, add additional milk. Batter should be on thicker side. Coat a pan with cooking spray over low-medium heat. Drop batter four times using a heaping tablespoon. Reduce heat to low and cook about 3 minutes per side, or until cooked through and golden. Top with cashew butter and sprinkle with pecans.

*To cook a sweet potato, preheat oven to 400°°F. Poke holes in potato and wrap in foil. Bake for 40-50 minutes or until soft. Scoop out center and place in fridge for up to 4 days.

Calories:

339

Protein:

11 g

Net Carbs:

28 g

Fat:

19 g

Fiber:

7 g

- 1/2 cup oat flour - 1 tsp cinnamon

- 1/2 tsp baking powder - 1 tsp coconut oil, melted - Pinch of salt

- Stevia, to taste

- 1/4 cup plus 2-3 tbsp cashew milk

- 2 tbsp cashew butter (or another nut butter) - 2 tbsp chopped pecans

Breakfast

Island Banana Bites

Yields 3 - Serving Size: 2 Balls

Ingredients:

Method:

Break banana into pieces and add to a bowl. Add cashew butter, flours, flax, 4 tablespoons coconut, stevia and salt. With beaters set to low-medium, mix until thick and well combined. Mixture should be firm like dough. Roll into 6 balls. Coat in remaining coconut. Place in the fridge for 20 minutes or until ready to eat. These will save for 2 days in fridge.

Calories:

264

Protein:

7 g

Net Carbs:

24 g

Fat:

14 g

Fiber:

8 g

- 3 tbsp coconut flour - 2 tbsp oat flour - 2 tbsp ground flax - 4 tbsp plus 3 tbsp shredded coconut - Pinch stevia - Pinch salt

Lunch

Avocado Mexi Salad

Yields 4 - Serving Size: 1/4 Recipe

Ingredients:

- 5 Tomatoes, Chopped (Discard Seedy Bits) - 1/4 Cup Onion, Minced - 2 Avocados, Chopped

Method:

Remove the kernels of corn and toss with the rest of the veggies in a large bowl. Add the lime juice, cumin, garlic powder and sea salt. Toss well. Stir in half the cilantro and toss again. Top with remaining cilantro, and serve. For a more filling meal, add 1/2 cup black beans to each serving.

Calories:

286

Protein:

6 g

Net Carbs:

25 g

Fat:

16 g

Fiber:

13 g

- 2 Ears Fresh Organic Corn - 2 Persian Cucumbers, Chopped - Juice of 3 Limes

- 1/3 Cup Cilantro - 1 tsp Cumin

- 1 Orange Bell Pepper, Chopped - 1 Yellow Bell Pepper, Chopped - 1 Red Bell Pepper, Chopped - 1 tsp Garlic Powder - 1/2 tsp Sea Salt

Lunch

Curried Chickpea Wraps

Yields 1 - Serving Size: 1 Wrap

Ingredients:

Method:

In a medium bowl, add beans, avocado and curry and mash until half the beans are smashed. Add remaining ingredients and stir. Serve inside a

paleo wrap or over lettuce.

*Macros calculated with Paleo wrap. https://thrivemarket.com/julian-bakery-paleo-wraps

Calories: 297* Net Carbs:14 g Fiber:14 g

Protein:11 g Fat: 12 g

Lentil Stuffed Bell Peppers

Yields 1 - Serving Size: 2 Pepper Halves

Ingredients:

- 1 red bell pepper, cut lengthwise

- 3/4 cup steamed lentils - 1/4 cup kale leaves, chopped

Method:

Preheat oven to 425° F. De-seed the pepper and remove its membranes. Bake for 10 minutes. Reset oven to 350° F. In a small bowl, stir together the

lentils, kale, garlic powder, salt and pepper. Fill each half of the pepper, top with cashews and

bake for 8 minutes.

Calories:280 Net Carbs: 37 g Fiber:13 g

Protein:14 g Fat: 9 g

- 1 Pinch garlic powder - Salt & pepper, to taste

- 1/4 cup roasted cashews

- 2/3 cup garbanzo beans - 1/4 cup mashed avocado - 2 tsp curry powder - 2 tbsp green onion, chopped

- 1/4 red apple, diced - 10 raisins

- Salt & pepper, to taste - Pinch of stevia (optional) - 1 Paleo Wrap or several lettuce leaves

Lunch

Roasted Cauliflower White Bean Soup

Yields 3 - Serving Size: 1/3 Recipe

Ingredients:

- 1 large head cauliflower - 1 tbsp olive or coconut oil - 2 cloves garlic, chopped

Method:

Preheat oven to 425°F. Break cauliflower into florets and remove large stems. Place onto a baking sheet. Spray with coconut oil cooking spray. Bake for 20-25 minutes or until lightly browned on the tips. In a large pot, heat the oil and garlic for 1 minute. Add the onions and cook for 5-6 minutes over medium heat, deglazing pot with vegetable broth, as needed. Add the carrots, celery and broth and simmer for 10 minutes. Add remaining ingredients and the cauliflower and simmer for 5 minutes. Carefully pour into a blender and process until smooth.

Calories:

295

Protein:

17 g

Net Carbs:

30 g

Fat:

7 g

Fiber:

14 g

- 1 cup onion, chopped - 1/2 cup carrots, diced - 1/2 cup celery, diced - 1 1/2 cups canned white beans, rinsed

- 3 1/2 cups vegetable broth - 1 1/2 cups carton coconut milk - 1/4 cup nutritional yeast - 1/4 tsp salt & pepper

Lunch

Vegan Ceviche

Yields 2 - Serving Size: 1/2 Recipe

Ingredients:

- 1 Can Hearts of Palm (Drained)

- 2 Large Tomatoes, Seeded & Chopped

Method:

Slice the hearts of palm about 1/4” thick and place into a large bowl. Add in the tomatoes, cilantro, bell pepper, onion, jalapeno, lemon and lime juice, hot sauce, salt and pepper and toss well. Fold in the avocado, and serve. For a more filling meal, add 1/2 cup black beans to each serving on the side with 2 Persian Cucum-bers.

Calories:

249

Protein:

7 g

Net Carbs:

15 g

Fat:

15 g

Fiber:

12 g

- 1/3 Cup Cilantro, Chopped

- 1/2 Cup Red or Yellow Bell Pepper, Chopped

- 3 Green Onions, Chopped (or 1/4 Cup Red Onion) - Juice of 1 Lemon - Juice of 1 Lime - 1/2 tbsp Hot Sauce - 1/4 tsp Sea Salt - 1/4 tsp Pepper - 1 Avocado, Chopped - 1 Jalapeno, Chopped (De-Seed for Less Spice)

Dinner

Black Bean Sweet Potato Patties

Yields 4 - Serving Size: 1 Patty

Ingredients:

- 2 small sweet potatoes, peeled and cubed (about 1° cup)

- Coconut oil cooking spray

Method:

Preheat oven to 400°°F. Lay potatoes on a nonstick baking sheet and coat with cooking spray. Bake for 25 minutes or until tender

and golden on the outside. Drain and rinse beans. Set aside. Prepare the flax egg by adding flax and water to a small bowl. Place in fridge for 15 minutes. In a large skillet, add half the oil and sautee the garlic and shallot for 2 - 3 minutes. Add the bell pep-per and stir for 2 minutes. In a food processor, add the potatoes, beans, flax egg, garlic mixture, and salt and peppep-per. Pulse until well combined and slightly sticky, but with small chunks. Add remaining oil to pan to coat bottom. Heat over low-medium while you make 4 patties. Lay patties in pan and cook 5 minutes. Spray tops with cooking spray, flip and cook 5 minutes, or until cooked through and golden on the outside. Serve over spinach, or for a heartier dish, inside a corn tortilla. Slice the avocado and serve with the patty or on the side.

Calories:

324

Protein:

12 g

Net Carbs:

34 g

Fat:

13 g

Fiber:

14 g

- 1 can black beans - 1 tbsp ground flax seeds - 2°1/2 tbsp water

- 3 cloves garlic, minced - 1 large shallot, diced

- 1/3 cup red bell pepper, diced - 1 tbsp coconut oil

- Salt & pepper, to taste - 1 large avocado

Dinner

Butternut Squash Soup

Yields 4 - Serving Size: 1/4 Recipe

Ingredients:

- 1 Medium Butternut Squash (or 4 Cups Cubed Squash) - 1 Large or 2 Small Leeks (White Part Only), Sliced Thin - 1/2 tsp Red Pepper Flakes

Method:

Preheat oven to 375° F. Slice squash in half and remove seeds. Spray with cooking spray and sprinkle with salt and pepper. Bake,

face down for 30 minutes, or until soft. Flip over and cook another 5 - 10 minutes, or until the top seems caramelized. Remove from oven and cool. Meanwhile, spray a large pan with cooking spray. Sautee the garlic for 1 minute. Add in leeks and onion. Sau-tee several minutes until soft and caramelized. Scoop squash and place into a blender. Pour in the canned coconut milk. Toss in the garlic, leeks and onion mixture. Blend until smooth. Add in the broth, spices, sweetener, salt and pepper. Blend again. Reheat over the stove. Top with green onion and cashews.

Calories:

330

Protein:

5 g

Net Carbs:

35 g

Fat:

10 g

Fiber:

4 g

- 1 Can Lite Coconut Milk - 1 Cup Vegetable Broth - 1 tsp Tumeric

- 1 tsp Curry Powder - 1 Green Onion, Chopped

- 4 Cloves Garlic, Chopped - 1 - 2 tsp Zero-Calorie Sweetener

- Salt & Pepper, to Taste - 1/4 Cup Cashews (Optional)

‘ ‘

Avocado Hummus Dip

Yields 4 - Serving Size: 1/4 Recipe

Ingredients:

Method:

Place all ingredients in a food processor and process until smooth.

Calories: 211 Net Carbs:17 g Fiber:10 g

Protein:8 g Fat: 9 g

Cauliflower Hummus

Yields 2 - Serving Size: 1/2 Recipe

Ingredients:

- 1 large head

cauliflower, stems removed

- 1/2 tsp garlic powder - 2 cloves garlic, chopped - 4 oz jarred roasted red bell pepper

Method:

Preheat oven to 400° F. Spread florets across a nonstick baking sheet and spray with cooking spray.

Sprinkle with garlic powder. Roast for 35 minutes. Remove and cool. Place in a food processor with remaining ingredients and process until smooth, or the texture of hummus. Spoon into a bowl, and serve

with veggies.

Calories: 251 Net Carbs: 11 g Fiber:11 g

Protein:12 g Fat: 11 g - 2 1/2 tbsp tahini - 3 tbsp lemon juice - 1/2 tsp sea salt - Pepper, to taste - Pinch paprika (optional) - 1 (15 oz) Can Garbanzo

Beans, Drained - 1/4 Cup Mild Salsa

- 1 tbsp Lime Juice - 3/4 tsp Salt

- 1 Ripe Avocado, Chopped

Cauliflower Rice with Cilantro

Yields 2 - Serving Size: 1/2 Recipe

Ingredients:

- 1 Head Cauliflower, Large Stems Removed

- Coconut Oil cooking Spray

Method:

Preheat oven to 400° F. Separate the florets and place them on a nonstick baking sheet. Spray lightly with

cooking spray and sprinkle with salt and garlic powder. Roast for 10 - 12 minutes. Remove from oven and cool for 10 minutes. Place in a food processor and pulse until cauliflower resembles rice. Add cauliflower to a large pot and toss in cilantro and green onion. Season with salt and pepper. Reheat, if desired.

Calories:

92

Protein:

7 g

Net Carbs:

11 g

Fat:

1 g

Fiber:

7 g

- 1/4 Cup Cilantro - 2 Green Onions, sliced

- Pinch of Salt

- Pinch of Garlic Powder - Salt & Pepper, To Taste

‘ ‘

Coco-Nana Bars

Yields 4 - Serving Size: 1 Bar

- 2 bananas, very ripe* - 1/2 cup cashew butter

Method:

Preheat oven to 350° F. Place all ingredients into a blender and blend until smooth. Coat an 8x4 inch loaf pan with cooking spray and spread batter inside. Bake for 15 minutes, or until set. Eat warm or refrigerate and eat cold.

*If your bananas aren’t super ripe, set them, unopened, on a baking sheet and place in oven as it heats up. By the time it reaches the baking temperature, they’ll be super ripe, soft and easy to work with.

Calories:

222

Protein:

6 g

Net Carbs:

21 g

Fat:

14 g

Fiber:

2.5 g

- 1/4 cup cacao powder - Stevia, to taste

- 1/2 tsp baking powder - 1/4 tsp Sea Salt

Ingredients:

Creamy Lemon Garlic

Dressing

Yields 4 - Serving Size: 1/4 Recipe

Ingredients:

Method:

Soak the cashews in water for 4 - 6 hours. Drain and rinse well. Place cashews into a mini-blender with remaining ingredients. Blend until smooth. Season with additional salt and pepper, if needed. Sprinkle any green onion pieces you might have leftover for color and texture.

Calories: 102 Net Carbs:3 g Fiber: 4 g

Protein:3 g Fat: 8 g

Frozen Banana Cashew Bites

Yields 2 - Serving Size: 4-6 Bites

Ingredients:

- 1/3 Cup Creamy Cashew Butter

- 1 Banana, Sliced into 1/4” Slices

Method:

Using a teaspoon, coat the bottom and sides of about 8 - 12 silicone mini muffin cups with ca-shew butter. Drop a banana coin inside and press lightly. Cover with more cashew butter. Sprinkle tops with coconut. Freeze several hours or until

hardened.

Calories: 283 Net Carbs: 22 g Fiber:3 g

Protein:7 g Fat: 21 g

- 2 tbsp Shredded Coconut, Unsweetened - 1/2 Cup Raw Cashews

- 1 1/2 Cups Unfiltered Water for Soaking - 1/4 Cup Filtered Water (or adjust to desired thinness)

- Juice of 1 Small Lemon - 1 Clove Garlic

- 1 tsp Garlic Powder - 1 tsp Onion Powder - 1/4 tsp Garlic Salt - Pinch of Sea Salt - Pepper, To Taste - 1 Small Green Onion, Chopped (Optional)

Frozen Pina Colada

Yields 2 - Serving Size: 1/2 Recipe

Ingredients:

Method:

In a Vitamix or food processor, add the pineap-ple. Scoop the thick layer of coconut milk from

the chilled can and add with coconut extract, if using. Process until very thick and smooth

(like soft-serve ice cream). You’ll need to scrape the sides several times (about 4 minutes)

Pulse in 2 tablespoons coconut. Place in 2 frozen bowls and sprinkle with

remaining coconut.

Calories: 195 Net Carbs: 21 g Fiber:2 g

Protein:1 g Fat: 12 g

Healthy Thai Almond Dressing

Yields 3 - Serving Size: 2-3 tbsp

Ingredients:

- 1/3 Cup Roasted, Salted Almond Butter

- 2 tbsp Coconut Aminos (or Soy Sauce

Alternative) - 1 Clove Garlic

Method:

Add all ingredients to a blender (use more or less liquid depending on how thick you want it), and serve. Refrigerate any extra dressing for up to

3 days.*

*A great salad to go with this dressing is: 3 cups Spring Lettuce Mix, 1 Persian cucumber, 1/4 cup shredded carrot, 1/2 cup garbanzo beans. Toss with the dressing and serve.

Calories: 197 Net Carbs:8 g Fiber:3 g

Protein:5 g Fat: 14 g

- 2 tbsp Rice Wine Vinegar

- Pinch Stevia

- Pinch Cayenne Pepper - 1/4 Cup Fresh Orange Juice

- 2 1/4 cups frozen pineapple

- 1/4 cup canned coconut milk, chilled overnight

- 1/2 tsp coconut extract (optional) - 3 tbsp shredded coconut

Snacks & Sides

Lemon Blueberry “Bread” Pudding

Yields 1 - Serving Size: 1 ramekin

Method:

Preheat oven to 350° F. Mix flax and water in a bowl and set in fridge for 15 minutes. Add flours,

sweeten-er, milk (start with 5 tablespoons and add extra if your batter is thick, as brands of coconut flour differ greatly), lemon juice, zest, baking powder and salt. Stir well, then add coconut oil and stir again. Fold in blueberries. Coat a ramekin with cooking spray. Fill with batter and bake for 25 minutes or until set but still slightly jiggly in the middle. Let sit for 5 minutes, then enjoy.

Calories:

308

Protein:

7 g

Net Carbs:

11 g

Fat:

23 g

Fiber:

11 g

- 1 tbsp granulated sugar substitute (or Stevia), to taste

- 5 tbsp almond milk - 2 tbsp lemon juice

- 1 tsp lemon zest (optional) - 1/4 tsp baking powder - Pinch salt

- 1 tbsp coconut oil, melted - 2 tbsp frozen blueberries

Ingredients:

Pumpkin Dip

Yields 4 - Serving Size: 1/4 Recipe

Ingredients:

Method:

In a small blender, add the soaked, drained and rinsed cashews, pumpkin, sweetener, orange juice, spices and extracts. Blend for 15 seconds.

Scrape sides and blend again until whipped and fluffy. Spoon into a bowl. Top with chocolate

chips, if using. Serve with apples or celery.

Calories: 258 Net Carbs:9 g Fiber:11 g

Protein:7 g Fat: 18 g

Spicy Hummus Dip

Yields 4 - Serving Size: 1/4 Recipe

Ingredients:

- 1 (15 oz) Can Garbanzo Beans, Drained

- 2 tbsp Water - 2 tbsp Olive Oil

Method:

Place all ingredients in a food processor and process until smooth.

Calories: 186 Net Carbs:15 g Fiber:6 g

Protein:7 g Fat: 9 g - 2 tbsp Hot Sauce - 1 tsp Chili Powder - 3/4 tsp Sea Salt - 1/2 tsp Smoked Paprika

- 1 Cup Raw Cashews, Soaked Overnight - 8 oz Canned Pumpkin - 1/4 Cup Zero-Calorie Sweetener - 2 tbsp Orange Juice - 2 tbsp Vegan Chocolate Chips (Use after Reset) - 1 tbsp Pumpkin Pie Spice - 1/2 tsp Ground Cloves - 1/2 tsp Vanilla Extract - 1/2 tsp Maple Extract

Sweet Potato Chips

Yields 4 - Serving Size: 1/4 Recipe

Ingredients:

Method:

Preheat oven to 225°F. Using a mandolin, slice

the sweet potatoes very thinly. Add to a large bowl and toss with oil, rubbing the slices

to coat them all. Sprinkle with salt. Line the potatoes in a single layer on a silicone baking sheet (or use parchment paper). Bake for 1 - 1

1/2 hours, until the chips are crispy, flipping halfway through. Cool for 5 minutes.

Calories: 86 Net Carbs: 17 g Fiber: 3 g

Protein:2 g Fat: 1 g

Vegan Cheesy Pizza Dip

Yields 3 - Serving Size: 1/3 Recipe

Ingredients:

- 1 Cup Raw Cashews - 2 Cups Filtered Water - 2 - 3 tbsp filtered water, or to desired consistency - 1/4 Cup Nutritional Yeast

Method:

Soak cashews in the 2 cups of water for 4 - 6 hours. Drain and rinse. Add nuts to a mini-blender

with the remaining ingredients and blend until smooth, scraping sides several times. Place into a small bowl and serve with veggies like celery,

bell peppers, carrots, cucumbers and zucchini.

Calories: 271 Net Carbs: 4 g Fiber:8 g

Protein:9 g Fat: 20 g - 2 - 3 tbsp Fresh Chopped Basil - 1/2 tsp Onion Powder - 1/2 tsp Garlic Powder - 1/4 tsp Oregano - 1 tsp Salt - 2 Large Sweet Potatoes - 1 tsp Sea Salt - 1 tsp Coconut Oil, Melted