Metabolism Jumpstart

Cookbook & Guide

by Sara Vance!
The Perfect Metabolism Plan Companion eBook

Let’s Get Started!! DIETING AND CALORIE COUNTING ARE TEMPO-

RARY SOLUTIONS, THEY WILL LAST ONLY AS LONG
If you have been struggling with your weight or AS OUR WILLPOWER LASTS.
your health, you are not alone. I wrote The Per-
And when the metabolism is out of whack - our willpower,
fect Metabolism Plan because I know that so
hunger hormones, insulin, and cravings are all working
many people are working hard to get healthy -
against us. It is an uphill battle.
counting calories, cutting fat, eating less and ex-
ercising more - and blaming themselves when it The real secret to lasting weight loss is to get to the root of
doesn’t work. the problem –and fix the metabolism. The Perfect Me-
tabolism Plan outlines the 10 keys you need to fix in order to
But the truth is – many of these approaches don’t work, and
get your metabolism working for you again.
are exactly the opposite of what we need to do to reach/
maintain a healthy weight, and are very likely making our me- This eBook is a special gift to celebrate the release of The
tabolism and our overa! health worse! I have been there myself Perfect Metabolism Plan, it contains:
before too. For years I felt like a failure because I just could
not control my weight or cravings. • Five Tips to jumpstart your metabolism
• Ten foods that support a healthy metabolism
We wouldn’t put a broken arm in a sling • Fifteen recipes to incorporate those foods into your diet
without resetting it first, so why should we
try to lose weight without resetting the me-
tabolism?

© 2015 by Sara Vance. i

Section 1
5 Tips to Boost Your Metabolism
1. Hydrate!! Dehydration can make you and your metabolism slug-
gish. Start your morning with a full glass of water with a
squeeze of fresh lemon juice. This will help to rehydrate
you. Add a pinch of Himalayan salt for adrenal support if
you have been tired, stressed or working out hard. Stay on
top of your hydration thoughout the day - I like to carry a
Lifefactory glass water bottle with me all day long - so I
continue to stay hydrated.
2. Kick off your day with coconut oil! If you enjoy tea or
coffee, give it a boost with a teaspoon of coconut oil. Skip
the sweetener (artificial or not), and instead stir in a tea-
spoon of virgin coconut oil. Coconut oil helps to boost
your metabolism and keep your hunger hormones and
blood sugar in check throughout the morning. Coconut oil
provides a little energy, is detoxifiying, and may also sup-
port brain health.
3. Spice it up! Add cinnamon to your morning routine. Cin-
namon helps to improve insulin sensitivity and glucose me-
tabolism, so adding a 1/2 teaspoon to your smoothie, chia
pudding or oatmeal will help to regulate your bloodsugar in
the morning. It also tastes great and offers a thermogenic
effect - which means it revs up the metabolism.
4.Follow the “Rule of Three.” Keep your bloodsugar stable
throughout the day. Each time you eat, try to get at least
one (or more) of the following: healthy fats, fiber, or pro-
tein. This will help to level out your bloodsugar, provide
lasting energy, keep your insulin levels lower, and keep you
satisfied longer. Healthy fats include coconut oil, nuts,
seeds, avocados, olive oil, olives, grass fed butter, and chia
seeds. Choose high quality organic proteins, and organic
plant based foods or non-gluten grains.
5. Get your ZZZZs. Just one night of poor sleep can nega-
tively impact our hunger hormones - which means that not
only are we more groggy after a night of poor sleep, but we
are also hungrier too. Tips for good sleep - turn off elec-
tronics 1 hour before bed. If you can’t sleep and want to
read - don’t read on your iPad - because the light from the
screen can make you more awake! Trouble sleeping? Try
150 mg. of magnesium citrate or glycinate before bed, it is
the calming mineral. A cup of herbal tea is nice too. Or
100 mg. of L-Theanine (an amino acid) is another calming
supplement to try.
© 2015 by Sara Vance. 2
chia seeds
A little seed that packs a big punch.... Add them to smoothies or make pudding!

Chia seeds are high in fiber, and rich in ALA omega 3 fatty acids, calcium, iron, and protein.

Chia seeds have been a staple food of both Native American and
Mexican cultures for centuries. In the book Born to Run, author
Christopher McDougall tells the story of how chia seed, known
as ‘the running food,’ sustained the Tarahumara barefoot runners
on regular 50-100-mile runs. McDougall compared chia to a
‘smoothie of wild salmon, spinach and human growth hormones.’ In ad-
dition to incredible stamina, the Tarahumara also enjoyed longev-
ity and mental health. 
Naturally high in ALA omega 3 fatty acids (healthy fats), chia
seeds help to support brain & mood health, and reduce inflamma-
tion. But one of the most unique things about chia seeds is per-
haps it’s fiber content.
Chia seed fiber is very hydrophilic – meaning it can absorb ap-
proximately 10-12 times of it’s own weight in water*. When chia
seeds come in contact with liquid, they soak it up and turn into a
gel. This chia gel can replace an egg in a recipe, and it helps to
slow down the absorption of sugar into the bloodstream, sup-
ports hydration, and more.
*Because of the hydrophi!ic properties, it is important to consume chia seed
with plenty of water/liquid to make sure that the seed is not soaking water in-
terna!y #om your body (which could be dehydrating). Idea!y, chia seed is
soaked in water for 3-5 minutes before it is consumed.

© 2015 by Sara Vance. 4

Chia Seed Pudding
Make this the night before - and it is ready to go in the morning!

Ingredients:

• 1 cup coconut, cashew* or almond milk

• 1/4 cup chia seeds
• 1/2 teaspoon vanilla powder or extract

Toppings:
• 1/4 cup fresh or frozen organic blueberries
• 2 Tablespoons chopped walnuts or hemp
hearts
• 1/4 teaspoon of cinnamon

Stir the chia seeds and non-dairy milk to-

gether in a dish, cover and place in refrigera-
tor for 10 minutes, up to overnight. Add the
toppings before serving.

* see page 12 for a recipe for cashew milk- the easiest

to make and my favorite non-dairy milk!

© 2015 by Sara Vance. 5

Coconut Oil
Virgin coconut oil is my favorite fat!

Coconut oil is liquid above 76 degrees, so in the Northern hemisphere, it wi! be solid in colder months, and liquid in warmer ones.

In Sanskrit, coconuts are called “Kalpa Vriksha” which means:
“The tree that gives a! that is necessary for life.” It is aptly named be-
cause coconut offers so many health benefits. Coconuts are high
in medium chain fatty acids, which are unique among fats in that
they get converted and burned as fuel faster than other fats (so
they are less likely to get stored to fat).
Coconut oil contains about 50% lauric acid, which is heart
healthy - helpful in lowering cholesterol, blood pressure, and
managing blood sugar levels. Coconut oil is also rich in caprylic
acid, which is anti-viral and antibacterial.
Coconut oil is a tropical oil that is solid below 76 degrees, and liq-
uid above 76 degrees, so in the warmer Summer months you
might find that your coconut oil is already liquid. In the tropics,
where it is warm most of the year, it will remain liquid.
Coconut oil is a wonderful cooking oil, great stirred into coffee
or tea, and it is a fabulous moisturizer - use topically on chapped
lips, and dry skin, and very healing to cracked & dry heels.
I recommend choosing a high quality unrefined virgin coconut
oil from a high quality brand.

© 2015 by Sara Vance. 7

Coconut Oil Tea
A spoonful of coconut oil into a cup of tea helps to bust sugar cravings and boost the metabolism!

Ingredients

1 teaspoon of virgin coconut oil

1 cup of tea - herbal, green

Brew your tea according to directions, stir in a

teaspoon of coconut oil. Do not add any
sweetener! Allow the tea to cool a few minutes
before drinking so the hot oil does not burn
your mouth.

Have this first thing in the morning and again

if you are craving sugar or carbs. Avoid tea
with caffeine after 2pm, so it does not inter-
fere with sleep. Too much tea can be dehy-
drating, so make sure you are still drinking
plenty of water, and do not overdo the tea!

© 2015 by Sara Vance. 8

Chocolate almond butter cups
Craving chocolate? Make a batch of these!

Chocolate layer:

• ! 2/3 cup coconut oil

• ! 8 Tablespoons raw cacao
• ! 1 tsp. vanilla extract
• ! 1/8 tsp. Himalayan salt (taste and adjust, add more as needed)
• ! Sweeten with approx. 30 drops of stevia liquid and 2 tsp of raw honey (or your preferred natural
sweetener - this helps to balance out the bitterness that can happen with stevia. )
• ! Optional – 2 tsp maca powder (I use gelatinized, as it is better absorbed), 1 teaspoon of cinna-
mon or cayenne
Almond Butter layer:
• ! 1/3 cup coconut oil
• ! 2/3 cup raw or sprouted almond butter I like to store these in the
• ! 1 tsp. vanilla #eezer (because coconut oil
• ! 1/8 tsp. Himalayan salt (use less if the almond butter is already salted – start with just a pinch) melts at 76 degrees, so they
need to be kept cold). If you
Directions: want them to be room tem-
Melt the 1 cup of coconut oil over a very low heat on stove. In 1 dish, combine 2/3 cup of coconut oil perature stable, substitute co-
and the other ingredients to make your chocolate. In another, combine 1/3 cup of coconut oil and in- coa butter for the coconut oil.
gredients for almond butter mixture. Line a mini muffin tin with foil muffin liners (find at Michaels
Stores). Coat the bottom with the chocolate.  Put them into the freezer for 5 mins to solidify. Now
add a layer of the almond butter mixture on top.  Put back in freezer for 5 more minutes. Repeat
on the top with another layer of the chocolate.  Return to freezer for 10 minutes. They are ready to
eat – enjoy! 

© 2015 by Sara Vance. 9

Cinnamon
Cinnamon supports healthy blood glucose, triglycerides and cholesterol levels.

Add a half a teaspoon of cinnamon to your smoothie, oatmeal or chia pudding!

Add a little spice to your morning routine with cinnamon! If given the option - go for the Ceylon type of cinnamon, which
is also called “true cinnamon” over the more common Cassia
Cinnamon not only tastes delicious, but studies show that just
type of cinnamon. Cassia cinnamon has a compound called cou-
half a teaspoon of cinnamon can help to regulate blood sugar lev-
marin, which in large amounts could be damaging to the liver.
els, improve insulin sensitivity, and help reduce cravings. Cinna-
Plus, ceylon cinnamon has a milder, slightly sweeter taste. If you
mon may also support healthy brain function, and might even
are using Cassia cinnamon, keep it to less than 1 teaspoon a day.
protect against Parkinson’s symptoms.

How to incorporate cinnamon into your daily diet? Sprinkle

some in your coffee, smoothie, oatmeal, or on top of apple slices.
Add some cinnamon to roasted sweet potatoes, or butternut
squash soup. Add it to spice rubs for meats, and chai tea.
© 2015 by Sara Vance. 11
Cinnamon Raisin Flax Mini Muffins
You wi! swear these have wheat bran in them - but they don’t! They have no flour or wheat.

Ingredients:
• 3 organic eggs
• 1/4 cup coconut oil (melted)
• 1/4 cup coconut sugar (or a combination of coconut sugar and stevia)
• 2 Tablespoons water or non-dairy milk
• 2 teaspoons of vanilla extract
• 1 cup of ground flax meal
• 1 Tablespoon of ground cinnamon
• 1/2 teaspoon baking soda
• 1 teaspoon baking powder
• 1/2 teaspoon high quality salt (like Himalayan)
• 1/2 cup raisins (you could add 2/3 cup if you like more raisins)

Directions:
Preheat oven to 350 degrees. Melt the coconut oil. Using some of the coconut oil,
lightly grease mini-muffin pan with some coconut oil (or line with muffin papers).
Mix together the eggs and coconut sugar till well combined, then add in and mix to-
gether the rest of the ingredients – folding in the raisins last. Put into prepared muf-
fin tin and put into the preheated oven. Bake for about 15 mins. Remove and allow
to cool. Serve & enjoy! These are extra yummy with a little grass fed butter on
them. Store in refrigerator.

© 2015 by Sara Vance. 12

Cashews
Raw cashews

Going dairy free? Cashews are one of the most versatile nuts - subbing for milks, creams, and even soft cheeses!

Native to the coastal areas of northeastern Brazil, the cashews is
actually a seed that is attached to the bottom of a cashew fruit/
apple. Naturally high in monounsaturated fats and oleic acid -
cashews promote heart health and helps in cancer prevention.
They are also high in zinc, protein, manganese, vitamin K, trypto-
phan, and magnesium. Cashews are very high in copper - one
quarter of a cup contains almost 100% of your daily require-
ments. The same amount of cashews supplies a quarter of the
daily required zinc levels.
and sprouting can not only soften nuts, but it can also remove
some of the phytic acids. Because cashews are already a softer
nut, they do not need to be soaked as long as a harder nut, like
almond. So before making cashew milk, it is recommended to
soak the cashews for 10 minutes to 6 hours. Cashews also do not
have a dark skin like some other nuts, so they make a nice white
colored milk - without having to peel the skin.

Nuts contain something called phytic acids - which can interfere

with the absorption and utilization of some minerals. Soaking
© 2015 by Sara Vance. 14
Cashew Milk
Energizing & delicious - drink from a glass, make chia pudding, or add to recipes!

Ingredients:

• 1 cup of fresh filtered water (If you want to make cashew cream - use half
the amount of water.)
• 1/4 cup raw cashews (soaked/drained first)
• pinch of pink Himalayan sea salt
Optional:
• 1 Tablespoon of chia seeds (preferably white, soaked for 3-5 mins)
• 1/4 teaspoon pure vanilla extract
• 1/8 teaspoon cinnamon (improves blood sugar management)

Directions:

1. Put the cashews into 1 cup of water, soak for up to 6 hours. Drain.
(*Alternatively you could use one rounded teaspoon of raw cashew
butter).
2. Put water and chia seeds in the blender, allow to soak for 5 minutes.
Cashew milk is my favorite non-dairy milk to make,
3. Add in the cashews and rest of the ingredients. because it makes a beautiful white milk, and is so easy
4. Blend until combined well. to whip up. A very soft nut, cashew milk does not
5. If you want it cold right away - add in 2-4 ice cubes, blend again & need to be strained like other nut milks. It is good in
serve! both sweet and savory dishes. Cashew cream is great in
6. Enjoy! soups, and even coffee.

© 2015 by Sara Vance. 15

Creamy Broccoli & Spinach Soup
This soup is nutritious, creamy and delicious - and you would never guess that it is dairy #ee!
Ingredients:
! •! 1/2 onion – chopped Directions:
! •! 2 tsp. coconut oil (or you can use ghee or avocado oil) 1. Soak your cashews in water for 2-6 hours. Drain.
! •! 2/3 cup cashews – soaked, drained 2. Blend cashews in the vitamix w/ about 2/3 cup of water
! •! 3 cups chicken stock (or vegetable stock) 3. Put your coconut oil into a large saucepan heated over me-
dium.
! •! 1 cup baby spinach 4. Add the onion to the pan and saute until translucent.
! •! 2 cups broccoli - steamed until fork tender 5. Add in the chicken stock, spinach, 1 cup of the broccoli, salt,
! •! 2 tsp. 21 spice blend (Trader Joes) pepper and spices. Bring to a boil, then reduce to a simmer
and cook for about 5 mins.
• 1 tsp. salt (taste & adjust as needed)
6. Meanwhile – chop the other cup of broccoli to small pieces (if
• fresh cracked pepper or alleppo pepper to taste you do not want your soup chunky, skip this step and put all
the broccoli into the pan). Reserve on the side.
7. Using an immersion blender, puree the broccoli soup. Alterna-
tively, you could put into a blender, or food processor).  Stir
in about 1/2 cup of the cashew cream (reserve some for top-
ping the soup).
8. Add in the chopped broccoli, simmer for about 5 more min-
utes.
9. Pour into bowls and top with more cashew cream, and option-
ally Aleppo peppers or cayenne.
10. Enjoy!

© 2015 by Sara Vance. 16

Blueberries
Blueberries are perennial flowering plants.

One unassuming little fruit that packs a big nutritional punch is they contain more anthocyanins, and a deeper, more intense
the blueberry. It's bursting with nutrients and anti-aging benefits. taste. 
Rich in fiber, minerals, and the vitamins A, C, E & K, fresh blue-
Studies show that blueberries might improve memory and cogni-
berries are lower on the glycemic index than many fruits, they
tion.
also offer a good dose of fiber — both of which are helpful in
managing blood sugar.   Available May through October, blueberries are at their peak in
the mid-summer, but are available year-round frozen. Studies
One cup of blueberries has about 80 calories, 4 grams of fiber,
show that freezing the blueberries does not damage the antioxi-
and about 20% of the RDA of vitamin C and 30% of vitamin K.
dants.
When given the choice between wild or cultivated berries,
choose the wild. Despite being smaller than the cultivated kind, Blueberries are one of the dirty dozen fruits - so go organic!

© 2015 by Sara Vance. 18

Anti-aging Blueberry Smoothie
This is one of my go-to smoothies for breakfast!

Ingredients:

• 1/2 cup of coconut water

• 1/2 cup water
• 2 tablespoons chia seeds
• 1 big handful of baby spinach
• 1 scoop of plant based protein powder or 1/4
cup of cashews
• 1/3 cup of frozen wild organic blueberries
• 1/3 of a frozen banana
• 1/4 tsp. of cinnamon
• pinch of Himalayan salt (brings out the flavors &
sweetness)
• ice as desired
Directions:

Put the liquid and chia seed in the blender. Let

soak. Put everything else except the frozen fruit
into the blender — blend to combine.  Add in the
frozen banana and blueberries, blend.  Add ice as
desired to thicken, blend. Pour and enjoy!  

© 2015 by Sara Vance. 19

Kale/Dark Leafy Greens

©2013, all rights reserved. Sara Vance. www.rebalancelife.com

Lacinato kale (also called dinosaur kale)

One of the most nutrient dense foods on the planet - kale is superstar vegetable.

Looking to boost your nutrition? Look no further than dark leafy
green vegetables like kale, which is a cruciferous vegetable. One
cup of kale has over 100% of the daily recommended amount of
vitamin K, which is best known for it’s blood clotting abilities,
but also is important in bone health. One cup of kale also deliv-
ers 100% of the RDA for vitamin A, which is important for the
immune system. But make sure to serve up your kale and other
dark leafy greens with a little fat - because vitamins K and A are
fat-soluble vitamins, meaning - in order for them to be absorbed
and utilized by the body, they need to be consumed with some
fat - which serves as the carrier. Kale also contains vitamins C;
potassium, fiber, iron, and calcium, and even has 2 grams of pro-
tein per serving! Kale also contains the antioxidants lutein and
zeaxanthin, which are associated with eye health and boosting
the skin’s internal SPF.
Although it is highly nutrient dense, kale might be best avoided
if one is taking blood thinners - due to the high vitamin K con-
tent, and certain people with thyroid issues find that they do bet-
ter when they avoid kale and other goitrogenic vegetables. Cook-
ing kale helps to reduce the goitrogens, and also may improve
the digestibility. Just make sure to not cook it too long, because
some nutrients are degraded by cooking.
© 2015 by Sara Vance. 21
Metabolism-Boosting Green Lemonade
This alkalizing drink offers a natural boost of energy & is a great way to start your day!

Ingredients:

• 1-2 organic granny smith apples

• 1 small slice of peeled ginger

• 1 organic lemon (most of peel removed)

• 6-7 organic kale leaves

• 1 organic romaine heart

• 1 small cucumber

• 1-2 celery stalks

• 1 teaspoon of avocado oil, or 2 teaspoons of chia

seeds (stir in and allow to soak)

Directions: Put everything (except the avocado oil/

chia seeds) into the juicer*. Pour into a glass. Stir in
the chia seeds (if using), allow them to soak 3-5 min-
utes. Otherwise, add your avocado oil and enjoy. Why add the chia seeds or avocado oil to this drink?
*If you don’t have a juicer - use your blender and strain out the pulp!
Many of the vitamins in a green drink are fat soluble, so in order for them
to be properly absorbed, there needs to be a carrier - a fat source. The fat
also helps to keep the blood sugar stable.

© 2015 by Sara Vance. 22

Super Power Greens Soup
This is a slight variation to the Power Greens Soup in The Perfect Metabolism Plan.

Ingredients:

• 3 cups of organic dark leafy greens (such as kale, baby

spinach, chard)
• 1 cup of organic chicken bone broth (or vegetable
broth)
• the flesh of 1/2 a ripe avocado
• 1 tablespoon of coconut oil
• juice from 1/2 of a lemon
• 2 celery stalks
• 2 cloves of garlic
• 2 Tablespoons shelled pumpkin seeds (plus extra for
topping)
• cashew cream, pumpkin seeds & Alleppo peppers to
serve
Directions:
Heat oil in pan on medium, saute the garlic for a couple
minutes. Then add the greens, squeeze on some lemon
and sprinkle with Himalyan salt. Saute until wilted.
Warm the broth on the stove.
Put the broth, garlic & greens, avocado, pumpkin seeds,
& celery the Vitamix and blend to combine. Blend well.
Taste & adjust salt. Pour into bowls - top with cashew
cream, alleppo peppers, and pumpkin seeds. Serve.

© 2015 by Sara Vance. 23

Raw Cacao
The main ingredient in dark chocolate, raw cacao is a superfood!
First domesticated by the Mayans over 2,000 years ago, the word cacao means “Food of the Gods,”
One of the most nutritionally complex foods on earth, raw cacao
has an oxygen radical absorbance capacity (ORAC) score of
95,500 per 100 grams, making it one of the best sources of anti-
oxidants - important for repairing free radical damage.
Rich in minerals including potassium and iron; cacao is also one
of the best food-known sources of magnesium - which is re-
quired for over 300 enzymatic reactions, including the synthesis
of fat, protein and nucleic acids, muscular contraction and relaxa-
tion, cardiac health and bone building. Magnesium improves
blood flow and deficiencies can raise our risk of heart attack and
stroke. It is estimated that most Americans do not get sufficient
magnesium levels. The following symptoms can be an indicator
of low magnesium levels: muscle cramping, migraines or head-
aches, restless leg syndrome, twitching, heart disease, and anxi-
ety. Cacao has a protective effects on endothelial function,
which is also important for heart health.
Cacao has been found in studies to reduce dementia, and even
improve the brain’s ability to perform math problems. Cacao
contains phenylethylamine, a compound that is  referred to as
the “love chemical,” because our bodies produce it when we fall
in love! Cacao contains a compound called threobromine, which
has powerful mood-enhancing qualities.
© 2015 by Sara Vance. 25
Chocolate Superfood Smoothie
Ideal pre or post-workout smoothie! Kids love this one!

Ingredients:

• 1/2 cup coconut water

• 1/2 cup filtered water
• 2 Tablespoons raw cacao powder
• 1 teaspoon of greens powder (or a handful of baby spinach or 2
kale leaves)
• 2 Tablespoons chia seeds - soak in liquid for 3 - 5 mins.
• 1 scoop vanilla or chocolate vegan protein powder, or 1/8 cup of
raw cashews (idea!y soaked & drained first)
• 1 small pinch of Himalayan sea salt, or Real Salttm
• 1 teaspoon of coconut oil, coconut flesh, or almond butter
• Ice to thicken.
• 1/3 of a frozen banana (not too ripe)

Put everything into blender except ice and frozen banana.  Blend
to combine well.  Then add frozen banana and ice, blend well. 
Serve immediately.

© 2015 by Sara Vance. 26

Cacao Pudding
Rich and satisfying - this pudding is full of healthy fats, magnesium & antioxidants!

Ingredients:

• 1 ripe avocado (but not too ripe/brown)

• 2 Tablespoons of chia seeds
• 1/4 cup raw cacao powder
• 3 Tablespoons virgin unrefined coconut oil
• 3/4 cup of alternative milk (I used cashew)
• A splash of vanilla extract or powder
• 1 Tablespoon of plant-based protein powder (ie:Warrior Blend chocolate)
• 1-2 pinches of Pink Himalayan salt
• 1/2 of a frozen banana
• 2 ice cubes*
• Approx. 12 drops of Stevia liquid or a teaspoon of raw honey
• Optional – top with a handful of raw cacao nibs (or shredded coconut,
chopped nuts, goji berries, or whatever you choose!)
Directions:
Warm the coconut oil over low heat on the stove to turn to liquid (skip this
step in the hot summer months when it is already liquid). Put the cashew
milk into the Vitamix with the chia seeds and protein powder.  Let soak
for about 3-5 minutes, or until the chia seeds are softened. Then add in the
avocado flesh, vanilla, raw cacao, coconut oil, and whip it together until no
lumps are visible. Add in the couple of pinches of Himalayan salt, 1/2 a fro-
zen banana, ice cubes (if using) and stevia – taste and adjust for sweetness. 
Sometimes, it is salt that you need more of, and not the sweetener!!

© 2015 by Sara Vance. 27

Turmeric
Turmeric is the spice that gives curries and mustard their rich ye!ow color.

Sometimes referred to as “nature’s Advil,” turmeric is an incredibly powerful anti-inflammatory & anti-oxidant herb. 

A rich history in Ayurvedic medicine, turmeric is a member of Studies suggest turmeric could be useful in preventing cancers,
the ginger family, and is one of the most revered of all the roots. heart disease, type 2 diabetes, and even Alzheimer’s disease. Tur

Turmeric is sometimes called “Nature’s Advil” because of it’s pow-  

erful anti-inflammatory effects. Useful in the treatment of stiff,
Contraindications: Turmeric should not be used by people with ga!stones or bile obstruction.
sore, or inflamed joints, turmeric is also a wonderful herbal rem- Though turmeric is o'en used by pregnant women, it is important to consult with a doctor before
edy believed to help detoxify the liver, assist in the removal of doing so as turmeric can be a uterine stimulant.

mucus, lower cholesterol, help to manage weight, treat IBS, and

it also provides iron. Turmeric is also a digestive tonic, antisep-
tic, antiparasitic, astringent, pain reliever, blood purifier, wound
healer, kidney-stone dissolver, eczema treatment, and more.

© 2015 by Sara Vance. 29

Creamy Curry Dressing
This versatile dressing is wonderful on salads or on top of salmon or another kind of fish.

Ingredients:

• 1/3 (rounded) cup of soaked raw cashews

• 5 TBS. lemon juice
• 1 TBS + 1 tsp. Bragg apple cider vinegar
• 1 tsp. pink Himalayan salt
• 1/2 tsp. turmeric
• 1 tsp. curry powder
• 5 TBS. water
• 1 TBS. + 2 tsp. dijon mustard
• 1 tsp. raw honey (could use 12 drops Stevia)
• 1/4 cup avocado oil

Directions:
• Soak the cashews in water for at least 30 mins, up
to 6 hours. Drain.
• Put the soaked cashews and all the ingredients (ex-
cept oil) in a blender or food processor, blend to
combine.
• Slowly add in oil and blend to emulsify.
• Taste & adjust seasonings.
• Store any extra in refrigerator.
Kid #iendly - my kids love this sauce!!

© 2015 by Sara Vance. 30

Golden Milk Tea
A nice relaxing drink before bed, or some may prefer this as a substitute for their morning coffee.
As with a! herbs and supplements, please consult your
doctor if you are pregnant or on medication before tak-
ing this tea.  Herbs can very powerful and may inter-
fere with and interact with medications!
Ingredients:
• 1/4 tsp. turmeric powder
• 1/4 cup of water
• 1 c. your choice of milk alternative: almond, cashew or coconut milk
• 1 tsp. (up to 1 Tbsp) coconut oil (start with less oil, and gradually work
your way up).
• Optional spices – cinnamon, cardamom, ginger (to taste)
• Raw honey, stevia, or your favorite natural sweetener to taste (just needs a
touch)
Directions:
1. Place 1/4 cup water and turmeric in a small sauce pan and bring to a
boil, then reduce to simmer, stirring for about 5-8 minutes until it is
like a paste.
2. Add the milk (and other spices) to the saucepan and heat until the milk
just starts to comes to a boil, and then reduce heat and simmer for a
few minutes.  Take off the heat.
3. Stir in coconut (or you could use almond oil if you do not like coconut)
4. Allow to cool a few minutes before drinking.
5. Add your choice of natural sweetener to taste. 
6. Allow to cool just a bit and serve.
© 2015 by Sara Vance. 31
Squash

Zucchini/Summer Squash
Spaghetti squash

Spaghetti squash is a delicious alternative low carb option for pasta! Top with butter or marinara sauce - yum!

Spaghetti squash and zucchini are both wonderful low carb alter- ing (about 3-5 minutes - drain well), and top with marinara sauce,
natives to wheat and other grain based pastas. Spaghetti squash or grass fed butter and a pinch or two of Himalyan salt.
can be roasted in the oven, and then the seeds are removed, and
Because zucchini are likely to be genetically modified, I always
the flesh can be scraped with a fork. It will come out in long
look for an organic option at the store.
strings - that look like pasta!
Summer squash are rich in vitamin C, and manganese, and anti-
Zucchini can be turned into long
oxidants, especially the carotinoids - including lutein and zeaxan-
spaghetti-style pasta noodles with a spiral
thin - known to support eye health.
slicer, or flat lasagna-style noodles can be
made with a peeler. Serve raw and top
with homemade dairy free pesto. Or
warm them in a saute pan, or by flash boil-
zucchini noodles with pesto
© 2015 by Sara Vance. 33
Artichokes
Artichoke
Helpful in lowering cholesterol, and supporting a healthy liver - artichokes are high in antioxidants.
The Artichoke, also known as cynara, is a member of the thistle
family, a group of flowering plants that have sharp leaves (and also
Winnie the Pooh’s #iend Eeyore’s favorite food!). The edible part of
the plant is the flower base which if allowed to blossom, can cre-
ate a beautiful huge purple flower. Although it is the leaves
which contain the vast majority of the cynarin - which is why or-
ganic artichoke tea is so nutritious.
Artichokes’ antioxidant capacity puts them in the top four vege-
tables and seventh overall according to a study conducted by the
U.S. Dept. of Agriculture.
Artichokes were prized in Ancient Roman times as an aphrodis-
iac. A wonderful natural remedy for elevated cholesterol, the arti-
choke doesn’t just lower cholesterol, it optimizes it – lowering
LDL levels, and raising HDL levels. A double-blind placebo con-
trolled German study found 1,800 mg of artichoke extract to
lower LDL by 22.9% in just 6 weeks (compared to 6% in the pla-
cebo group), read more!  Artichoke is also supportive of liver de-
toxification, which is important for healthy cholesterol levels,
hormone regulation, and much more. 
© 2015 by Sara Vance. 35
Artichoke Pesto Dip
This dairy-#ee pesto packs a big punch of flavor - serve cold or warm.

Ingredients:

• 1 12 oz. bag of frozen artichokes (thawed) - about 2 1/2

cups
• 1/2 cup toasted pine nuts (or walnuts)
• 3 to 4 garlic cloves
• 3 Tablespoons fresh lemon juice
• 2 to 3 Tablespoons Olive Oil
• Approx. 2 cups loosely packed basil leaves
• 1 teaspoon Himalayan or sea salt
• Crushed aleppo peppers or paprika to taste

Directions:

Put everything in a food processor and blend together to

create a paste. Taste and adjust for seasoning/salt, more
olive oil will make it creamier. Great as a dip for veggies
or chia crackers*. Can also be baked in a 350 degree oven
for 15 mins - to create a hot dip. Or spread it on top of
chicken or fish before baking.

*recipe in The Perfect Metabolism Plan

© 2015 by Sara Vance. 36

Artichoke Tea
Because the leaves contain the vast majority of an artichoke’s health benefits - one of the best ways to extract the nutrition out of an
artichoke is to make organic artichoke tea.

How to make artichoke tea:

! 1.! I always start with an organic artichoke, because I don’t want to be drinking pes-
ticide tea. Non-organic artichokes can be heavily sprayed with pesticides.

! 2.! Rinse the artichoke off well to get rid of any dirt or critters, and cut off the very
bottom of the stem.

! 3.! Slice it lengthwise down the middle into 2 parts, put them into a large pot of
fresh clean filtered water, and bring it to a boil.

! 4.! Once it reaches boiling, lower the temperature and cook for about 20 mins on a
low simmer. Optional additions - ginger or turmeric root.

! 5.! Remove from heat and allow to cool** - it should be a beautiful shade of green.
If it is brown - you might have cooked it too long.

Artichoke tea can help to lower ! 6.! It can be consumed warm or cool.  Add a touch of honey or agave if you like it
sweetened. I also like to add a squeeze of lemon sometimes too.
cholesterol & detoxify the liver.
! 7.! Store in a glass jar in the refrigerator**

**Before you put it into the refrigerator, make sure it has cooled to room tempera-
ture first, or it can get brown.

© 2015 by Sara Vance. 37

 If you liked these recipes, you wi! love The Perfect Metabolism Plan!
Organized into 10 keys that are needed to reset and reboot the 5. Lose the Toxins - in foods, household products, body care products,etc.
metabolism (plus an extra chapter with some "hacks"), The Per- 6. Put Out the Fire - reduce inflammation
fect Metabolism Plan also includes over 50 recipes and a plan for
7. Stop the Madness - lower stress
putting it into action.
8. Ditch the Convenience Foods (even the so-called healthy ones) - get
the key nutrients needed for the metabolism
The 10 Keys to a Perfect Metabolism:
9. Hydrate! - Dehydration is making us sick and fat
1. Break Up with Sugar - balance blood sugar
10.Exercise Smarter (not harder) - the right and wrong kind of exercise for
2. Fix Your Fats - eat healthy fats, avoid harmful ones the metabolism. 
3. Heal Your Gut - boost digestion and balance gut bacteria
4. Identify Food Intolerances - foods that could make you foggy,fatigued,
sick, and fat Click here to buy The Perfect Metabolism Plan!
© 2015 by Sara Vance. 38
© 2015 by Sara Vance.

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