Freedom Food 1.0 Raw by Kate Flowers

tabl se o f
cont e n t
03 INTRODUCTION
07 GETTING STARTED
26 14-DAY MEAL PLAN
32 SWEET BREAKFAST BOWLS
45 LUNCHES TO GO
58 LIGHT DINNERS
71 SNACKS + SIDES
84 THANK YOU!
86 INDEX
02
Introduction
What exactly is Freedom Food?
Freedom food is a diet lifestyle that is designed to give you the

tools you need to reach your maximum potential.
Food should be freeing. In the past, I have felt trapped by food, to say the
least. I was addicted to junk food, uncontrollable binging and even restric-
tion. To be imprisoned by the very thing that is meant to fuel and rejuvenate
you can be extremely frustrating.
I believe that eating a plant-based diet is the ultimate starting point to freedom.
Plant-based foods are healthy for your body, filled with vitality and nutrition.
And when you eat a plant-based diet, you help protect the environment
and the sentient beings we share this beautiful earth with.
Every recipe in this eBook is FREE of:

Guilt
Meat
Dairy
Eggs
Soy
Grains
Added Sugar
Oil
Gluten
As well as being:
N u t r i e n t- D e n s e
Low G lyc e m i c
Macro Ba lanced
03
I am honored to W E L C O M E you to the
Freedom Food life !
I am humbled that you have chosen this eBook to guide you to-
ward your goals. A drive for true health and wellbeing has inspired
me to create this lifestyle. After years of discovery, I want to share
my message with the world!
My journey was uniquely mine just as yours will

be for you.
However, I believe I’ve hit the jackpot when it comes to high nutri-
ent, delicious plant meals. Nutrients are the
single most important factor in a well-balanced diet.
People tend to focus on macros or calories, but without
vital nutrients, we would not be able to function!
Malnutrition causes serious disharmony in the body, which I have
personally experienced from following “recommended” diet pro-
grams. This is why I am so passionate about sharing a message
that feels accurate, safe, and healthy. Freedom Food is a starter
kit. Think of it as a guide leading you towards what works best for
you! Whether you’re looking to lose weight or gain health, this is a
great place to start.
04
WELCOME TO YOUR NEW LIFE OF FREEDOM
with love,
kate flowers
© KATE FLOWERS, LLC 2018
ALL RIGHTS RESERVED
KATEFLOWERS.COM
*INFORMATION IN THIS EBOOK IS NOT MEANT TO TREAT, CURE OR DIAGNOSE ANY ILLNESS OR DISEASE.
05
F oo d s h o u l d
be F r ee i n g
06
getting started
YOUR MINDSET
Getting started is the hardest part. You’re already here so half
the battle is over! Many of the challenges we face in life can
be overcome if we are able to set our minds straight. Athletic
studies show that 80% of high performance is mental. Perhaps
this is the first time you’re attempting to truly get healthy. If
so, know that you CAN do it. It does not matter how many
times you have tried and failed before. Start over. Today is a
new day and you are fully capable of having a different result.
I like to begin my day by looking in the mirror and speaking
positive affirmations out loud, with conviction. It’s easy, free
and it works! Tell yourself that you are worthy of health, fitness
and vitality. Say “I love you” to yourself and feel it. Be where
you are, love yourself right here and right now. Self-love is
the starting point of transformation. If beating yourself up
is something you have done repeatedly, now is the time to
change. Becoming the best version of yourself begins with
love, determination, encouragement, positivity and discipline.
Your mindset matters and your thoughts are powerful.

Staying motivated will help. Join the Freedom Food Facebook
group to share your journey with others. Ask questions,
I will be happy to answer and keep your inspiration and
accountability high!
07
08
F
ood
is the FUEL for our
precious bodies! When
we eat for the sake of
nourishment, it is the
ultimate form of Self Love.
goals
It is not only helpful but absolutely essential to have goals
in life. Setting goals for my health, fitness level, dreams,
and spiritual life has gotten me to the place I am today.
Achieving anything
requires daily routines
and practices. Knowing
what you want is the
first step! My advice
would be to get a new
journal specifically for
your goals. Start by
writing down a list of
things in your life that you
would like to improve.
For the sake of this book,
you can base your goals
on health and fitness.
Make sure you specify
WHY you have these
goals. Give them deep
meaning beyond vanity.
The external
will inevitably reflect
the internal.
09
I suggest keeping your focus on true health and vitality. It’s
perfectly okay to have a healthy weight goal, granted you have a
healthy mindset. Weight loss should never be used to perpetuate
any type of eating disorder. So don’t be shy in writing out numbers,
just make sure to accompany those numbers with meaning. Let’s
say you have a goal of losing 20 pounds and you’ve tried and
tried again but nothing seems to work. Perhaps your “why” isn’t
strong enough. Maybe you’re telling yourself, “I want to lose weight
because I will look better and that will make me happy.” In the past,
I have been guilty of believing similar thoughts. However, they
simply are not true. I challenge you to dig deeper and focus more
on your quality of life. A strong message might sound something
like this:
“Health is my number one

priority. I want to feel alive
and vibrant on a daily basis.
I desire a long, happy life
filled with passion, adventure,
excitement, love and joy. I know
that when I am truly
healthy, the excess weight
will melt away effortlessly.”
010
To easily track your body transformation,
take plenty of before pictures.
You may not love this process now, but I assure you that in the future, it will
be worth it. Get a few shots of your face up close and in good lighting. Skin
transformations can be magical when eating vibrant, healthy foods. Find a
full-length mirror and again, in good lighting (natural sunlight from a window
is best), take some photos of yourself at all angles; front, back, and side. The
best way to track your progess will be to wear similar clothing throughout your
journey. I recommend taking photos of yourself in a bathing suit, or underwear
and a bra, so you can truly see the transformation of your body parts. You don’t
ever have to share or post these photos unless you want to! Doing this can
help keep you accountable, on track and working toward your goals. Pick one
day each week to take new photos and watch as you blossom into the version
of yourself you always knew you were! If you’re interested in sharing your
photos, go ahead and follow the @freedomfoodlife Instagram page, tag us and
have a chance to be featured! If you’re looking for a less public place to share
your story, come join our Freedom Food community on Facebook.
011
“success is
determined by
your daily choices
and habits”
012
recommendations
HOW TO
You can work with this recipe book in different ways.

One way of using this book will be to find meals that
will add new creations to your diet.
Another effective way to utilize this eBook is to exclusively eat

the meals provided for at least two weeks. This means no dining
out, parties or social events for at least the first 14 days. Once
accustomed to your new way of life, it will be much easier to
determine what your body truly desires for optimal health. Ruling
out social eating is not permanent.
If you’re not quite ready for two weeks of immersion, you may
start by replacing one meal per day.
Either way, do your best to focus

on health and feeling good!
Food is an essential part of the process, but if you focus
too much on food or obsess over it, you will never produce
the results you’re seeking. That is why this book is called
Freedom Food. I want to present the idea that the food you
eat can become a part of a freeing and liberating lifestyle as
opposed to an imprisoning “diet.”
013
While on this journey to freedom, there
are some daily practices that I highly
suggest:
water
Drinking plenty of purified water is a well-known component to health.
I recommend a minimum of 64 oz per day!
Up to 60% of the human adult body is water.

Proper hydration is key to the func- you may be amazed at the boost of
tioning of all internal organs, along energy it provides! Drinking a lot of
with your skin, eyes, hair and so water can feel like a burden but I find
much more. Sometimes excess beginning the day with 32 oz to be
hunger and the inability to feel “full” a huge help! If you have a hard time
is a result of poor hydration. If you drinking water, try adding freshly
are dehydrated, you will surely feel squeezed lemon and a few drops of
fatigued. The next time you feel low stevia for a “lemonade”
on energy, try drinking a glass of flavored water.
water or two;
014
caffeine
A touchy subject,
I know.
Unfortunately, high amounts of caf-
feine can have adverse effects on
our health. When consumed daily
and in excess, caffeine
continually stimulates our
adrenal glands. In simple terms,
this sends a signal to our brains
that says “SOMETHING URGENT
IS HAPPENING!” Which in turn
revs up our adrenals, making them
work on overdrive. Your adrenal
glands are a necessary contributor
to your hormonal function.
Damaged adrenals =
Damaged hormones =
Havoc in the body.
If you are used to drinking several cups of coffee per day, I suggest replacing it with
green tea, which is much less acidic to the body.
Quitting caffeine overnight can lead to heavy detox symptoms such as headaches and
mood swings.
I highly recommend taking it slow!

Do your best to wean yourself off of coffee and start drinking some lightly
caffeinated teas instead.
015
E
movement
It doesn’t have to be strenuous movement!
Even a 15-20 min walk per day is better than stag-
nance. If you are already active, keep it up! If you’re
required to sit for long hours at work or school, it’s
critical to supplement your day with physical ac-
tivity. The most important part is to make sure the
movement you choose is something you ENJOY. I
have found that if I’m not excited about it, I’m less
likely to do it! If you don’t know what it is you love,
try a few different classes or free YouTube videos to
discover what you enjoy the most.
some examples of healthy movement are:

8 taking a walk while listening to your favorite music
8 free yoga classes on youtube
8 dancing in your living room
8 martial arts or kickboxing classes
8 biking
8 hiking
8 swimming
8 running
8 HIIT workouts on youtube
016
Dance is my movement of choice
I love it and feel alive when doing it. Regardless of what you choose,
you will soon come to realize that any movement makes you FEEL
better than no movement. Once you make movement a part of your
daily routine, you will feel so much better that you won’t want to
skip a day!
017
meditation
Your mind is like a muscle, if you don’t exercise
it properly, it will begin to wither. YOU are the
only one who has control over your mind. I have
found meditation to be absolutely life-changing.
If we don’t observe our thoughts, they can easily
run us over. You don’t have to be a hippie or yogi
in order to meditate. In fact, many successful
business men and women practice daily medita-
tion. This is not a practice to be intimidated by
and there isn’t a right or wrong way to meditate.
You can start by following a free guided med-
itation online, or just sit quietly in a comfort-
able position and close your eyes. Set an alarm
for 5 or 10 minutes. While meditating, focus on
your breath. Observe breathing in, breathing
out; it really is that simple. I prefer doing this at
the beginning and end of my day. The goal isn’t
to have no thoughts, but to let thoughts ar-
rive, observe them as they come, and gently let
them pass. Continually focus on your breath. In
time, you will notice this daily practice assisting
you in stressful moments of your life. Anytime,
anywhere, you can always take a minute to stop,
breathe, re-center yourself and focus on the
present moment. The more mindful you become,
the more graceful your life will be in all areas.
018
juice
I have not provided juice recipes for this particular book as my goal is to offer a guide for
all, regardless of pre-owned kitchen equipment. However, if you DO have a juicer - USE IT!
Adding fresh vegetable juices with dense leafy greens is an amazing way to consume more
vitamins, minerals and nutrients. I wouldn’t recommend adding fruit as juicing
removes the fiber from the fruit and sugar is absorbed at an unnaturally fast rate into the
bloodstream. Dark green juices take some time to adjust to. Your palette won’t be used to it at
first, but after a few days, you will find your body craving it!
One of the recipes I make on a regular basis is as follows:
2 3 cucumbers
2 8 stalks of celery
2 1 bunch of kale
2 1 head of romaine
2 1 bunch of chard (or spinach)
2 2 lemons peeled
2 an inch or 2 of ginger
019
Following this recipe should produce a large enough amount of juice for
a couple of days and can be stored in the fridge. Feel free to add other
greens and herbs such as cilantro, parsley, collard leaves, etc. You can also
double the recipe for an even larger amount of juice.
I recommend either drinking the juice within 3-4 days of making it or freez-
ing it immediately in separate glasses and thawing each one on the day
you intend to drink it.
If you don’t have a juicer, another easy way to get in more dense green
nutrients is through mixing green powder in water and drinking a glass dai-
ly. This is the green powder that I use.
supplements
Certain daily supplements help maintain
high levels of energy and health. Each per-
son is different and I am not a doctor nor
am I intending to be giving medical advice in
any way. These are the supplements that I
use daily:
- B12
- BIOTIN
- D3 + K2
- GREEN POWDER
- RAW PROTEIN POWDER (USED IN SEVERAL RECIPES)
020
Every Day
I am one step closer
to my Truest,
most Authentic Self
021
what to expect
Switching to a plant-based diet has been a miracle worker for many.
Every single body is different and not one specific diet or program will
work perfectly for everyone. I welcome you to try it for yourself. The
best way to determine what works best is through your own explora-
tion and experimentation. Personally, plant-based raw foods changed
my life. I feel more alive than ever and I attribute that to eating LIVE
foods. My energy level, skin, hair, mental clarity, and mood have im-
proved drastically. As an added bonus, I’ve been able to maintain a
healthy weight and fitness level effortlessly while sticking to this life-
style.
To receive the benefits of

a plant-based lifestyle,
most people have to go
through a period of detox.
Be aware that it may be ex-
tremely uncomfortable in
the beginning. This is NOR-
MAL. Be sure to give your-
self enough time to truly
see how you feel!
All good things

take time
022
Detoxification isn’t something to fear! When you begin a
healthier lifestyle, it is inevitable that your body will start
to heal.
You want these toxins

out of your body so view
it as a positive sign.
Symptoms can range from headaches to fatigue and irritability. The
good news is they don’t last forever! Most likely, while you are tran-
sitioning, you will experience days full of energy and bliss as well as
moments of detox. Admittedly, it can be a bit like riding a roller coast-
er, but once you move past the initial phase, you get to experience a
cleaner body filled with energy and youthfulness! Be easy on your-
self. Some of the ways to lessen the intensity of detoxification are:
\ drink plenty of water

\ sweat it out
\ make sure you are using the bathroom
\ take a hot bath or spend some time in a sauna
The length of time you may experience detox depends on your

current state of health. Either way, allowing natural healthy foods
to eliminate those impurities will ultimately leave you feeling
much, much better. It’s a beautiful and rejuvenating process, love
yourself through it!
023
preparation
Shopping for certain items online is most convenient. Since I am putting an em-
phasis on low-glycemic recipes, I use golden Monkfruit as a natural
sugar-free sweetener. You can purchase a bag of golden Monkfruit here. I have
tried other brands and nothing compares to the taste of this
particular sweetener. It is an essential part of several recipes I have created.
Another necessary component of this eBook is a raw vegan vanilla Protein Pow-
der. You can find the particular brand that I use here. If you already have a protein
powder that you enjoy, you are free to use that as well! All other
ingredients should be found fairly easily at your local health food store.
If you have any questions regarding ingredients please

ask them in the Freedom Food group on facebook.
The only kitchen equipment required for this eBook (aside from
standard household items like knives, cutting boards, etc.) is a
high speed blender and a high speed food processor. If you don’t
have either of these, check out the ones I recommend here.
Make sure to plan ahead! If you are using this eBook as a cleanse
or a kickstart to a healthier lifestyle, pick a start date and stick with it.
I provide a 14-Day sample meal plan if you feel you will be more
successful following a specific guideline. If you’re not following the meal
plan, then you will need to decide which meals you’d like to prepare for
the week. Write a grocery list for those particular meals and prepare
each night for the following day. This will help you become accustomed to
creating your own meal plans. If a recipe calls for bananas or frozen
bananas, always make sure they are ripe and peeled before freezing. I
sectioned this ebook into particular meals (breakfast, lunch, dinner and
snacks) so that you can mix and match whichever recipes you’d like to suit
your needs.
024
Remember to take your before pictures, even if they are
just for your own records!
Continue to take progress pictures weekly.
Again, if you want to share your health and

weight loss journey, you can tag us on
instagram to be featured @freedomfoodlife
Also, be sure you have joined the Freedom

Food group on facebook for daily support!
Whether you are just starting, cleansing, or simply using this as

a supplemental recipe book, the meals provided are not only
meant to be used for 14 days,
They are
wonderful additions to any lifestyle long term!
Find your favorites, tweak them to your liking, and enjoy your
newfound health!
025
14- d a y
m e a l p l a n
026
Guidance
There is no need to be a perfectionist! This is merely a guide for
you to work off of and play around with. Feel free to
interchange recipes as you like! The same applies for your in-
take of calories. If your goal is to lose weight and you find that
the amount of food you are eating is not creating the results
you desire, then I suggest adjusting your caloric intake. Like-
wise, if you find that you aren’t getting ENOUGH
calories for your height, weight and activity level, then simply
double the recipe. You can add in more snacks throughout your
day or have an additional smoothie, whatever works best for
you! Some of these recipes require a little bit of prep the night
before. Be sure to plan accordingly so you can be ready for the
following day.
Most importantly, have fun with it!
Experimenting and trying new things is exciting and I truly

hope you love these recipes as much as we do!
027
print me
week 1
grocery list
Produce:
2 Red Apples
1 Green Apple
*anything clickable you can buy online!
6 Bananas
1 Container Blueberries
6 Avocados
8oz 100% Carrot Juice Bulk at Health Food Store:
5 Lemons
The following Items are most
Large Box of Strawberries affordable if purchased in the bulk
Small Box Spinach section of your local health food Spices, Condiments + Powders:
1 Bunch Fresh Cilantro store Raw Vanilla Protein Powder*
Green Powder*
2 Limes
1 Cup Walnuts Golden Monkfruit*
1 Bunch Green Onions Small Container Liquid Stevia*
1 Large Bunch of Celery 2 Cups Hemp Seeds
1 1/2 Cup Cashews 4 oz Bottle Vanilla Extract
1 Bunch Fresh Dill 1 Small Jar of Pickles
1/2 Cup Chia Seeds
1 Bunch Fresh Parsley 10 Brazil Nuts Yellow Mustard
4 Heads of Romaine 1/2 Cup Coconut Flakes Apple Cider Vinegar
Small Box Spring Mix 1/4 Cup Almonds Small Jar Balsamic Vinegar
2 Heads Broccoli 1/4 Cup Sunflower Seeds Coconut Aminos*
1/2 Cup Nutritional Yeast Baking Soda - Small Container
1 Red Cabbage
1/4 Cup Pumpkin Seeds Small Bag Cacao Powder
7 Tomatoes Nutmeg
1 Pack Baby Bella Mushrooms 1/4 Cup Sesame Seeds
Himalayan Salt
1 Bunch Fresh Basil Cinnamon
Small Pack of Cherry Tomatoes Chilli Powder
2 Ears of Fresh Corn Water + Ice: Tumeric Powder
1 Red Onion Cumin Powder
1 White Onion 5 Gallons Purified Water Garlic Powder
(unless you have a purified sys- Ginger Powder
3 Zucchinis
tem at home) Onion Powder
1 Yellow Bell Pepper
Small Bag of Ice Italian Herbs
1 Beet (or ice trays at home) Paprika
6 Large Carrots Pepper
1 Knuckle Fresh Ginger Chipotle Spice Seasoning
1 Bunch Kale
Fresh Garlic
Bean Sprouts Nut Butters:
1 Head Cauliflower Cashew Butter* - 1 Jar
2 Portobello Mushrooms Almond Butter* - 1 Jar
1 Cucumber Tahini* - 1 Jar
Bag Frozen Mixed Berries
Small Bag Frozen Strawberies
4 oz bag Sun Dried Tomatoes
2 Bags Kelp Noodles*
028
print me
meal plan
morning noon-ish mid-day evening
-32 oz Water -Kate’s Fav Salad -16 oz Green Juice -Teriyaki Stir Fry
day 1 -Daily Vitamins*

-Carrot Cake
Bowl pg. 40
pg. 53 OR
Green Powder
h2o
pg. 61
-16 oz Water
-Hot Choc Shake

pg. 72
-32 oz Water -Green Coco -16 oz Green Juice -Rainbow Salad

-Apple Pie
pg. 34
Smoothie pg. 55 OR
Green Powder
h2o
pg. 62
-16 oz Water
-16 oz Green Juice

-32 oz Water -Garlic Mac n -Caeser Salad
day 3
OR
-Daily Vitamins* Cheese pg. 54 pg. 68
Green Powder
-Blueberry Cob- -16 oz Water
h2o
bler
-Pink Passion
-32 oz Water -Mock Tuna Sal- -16 oz Green Juice -BBQ sandwich +

-Green Oasis
pg. 41
ad**
pg. 46
OR
Green Powder
h2o
coleslow
pg. 64 + pg. 79
-16 oz Water
-32 oz Water -White Chocolate -16 oz Green Juice -Tomato Soup

-Chia Pudding **
pg. 35
Smoothie pg. 52 OR
Green Powder
h2o
pg. 63
-16 oz Water
-32 oz Water -Brocolli Slaw -16 oz Green Juice -Romaine Tacos

-Protein Boost
pg. 42
pg. 48 OR
Green Powder
h2o
pg. 60
-16 oz Water
-Banana Bites
-32 oz Water -Chilled Avocado -16 oz Green Juice -Basil Marinara

-Fruit + Nut Bowl
pg. 36
Soup ** pg. 50 OR
Green Powder
h2o
pg. 59
-16 oz Water
*if applicable **requires prep or can be prepared the night before

029
print me
week 2
grocery list
Produce:
Blueberries 1/2 cup **Should Still Have Plenty From Week 1,
4 Bananas Only Purchase If Needed.
3 Avocados
1 Kiwi
Large Box Strawberries Bulk at Health Food Store:
1 Pineapple
The following Items are most af-
6 Lemons fordable Spices, Condiments + Powders:
1 Grapefruit if purchased in the bulk section of Curry Powder
1 Green Apple your local health food store Dried Parsley
6 Cups Baby Spinach Dried Sage
Large Bunch of Celery 10 Brazil Nuts Oregano
7 Large Zucchini 4 1/2 Cups Cashews Black Strap Molasses (option-
1 Collard Leaf 1/4 Cup Walnuts al)
5 Tomatoes 1 1/2 Cups Hemp Seeds Capers
7 Large Carrots 1 Cup Coconut Flakes Golden Monkfruit**
1 Container Sprouts 1 Cup Chia Seeds Raw Vanilla Protein**
2 Large Cucumbers 1/4 Cup Flax Seeds Green Powder**
2 Ears of Corn 1/4 Cup Pumpkin Seeds Liquid Stevia**
1 Container Cherry Tomatoes 1/4 Cup Almonds Vanilla Extract**
1/4 Cup Sunflower Seeds Himalayan Salt**
1 Small Pack of Chives
1/2 Cup Dry Lentils Cacao Powder**
1 Bag Kelp Noodles (12 oz)
1/2 Cup Nutritional Yeast Nutmeg**
2 Bunches of Kale
1 TBSP Sesame Seeds Cinnmamon**
1 Box Baby Bella Mushrooms
1 Small Jar Pickles**
1 Head Broccoli
4 Portobello Mushrooms Water + Ice: Apple Cider Vinegar**
Himalayan Salt**
Bag of Baby Carrots
5 Gallons Purified Water Paprika**
1 Red Pepper
(unless you have a purified Pepper**
1 Red Onion**
system at home) Tumeric Powder**
Fresh Basil** Chilli Powder**
Small Bag of Ice**
Cauliflower** Coconut Aminos**
(or ice trays at home)
Fresh Dill** Ginger Powder**
Fresh Parsley** Chipotle Spice Seasoning**
Fresh Ginger** Baking Soda**
Sun Dried Tomatoes** Yellow Mustard**
Small Bag Frozen Strawber- Garlic Powder**
ries** Onion Powder**
Frozen Mixed Berries**
Carrot Juice**
Few Leaves of Romaine** Nut Butters
Almond Butter**
Cashew Butter**
Tahini**
030
print me
meal plan
morning noon-ish mid-day evening
-16 oz Green Juice -Portobello
-32 oz Water -Green Dream
day 8
OR Steaks
-Daily Vitamins* Smoothie
Green Powder pg. 67
-Chocolate pg. 47
h2o -16 oz Water
Pudding** pg. 37
-Hummus w/Veg- -Soak Lentils for
-32 oz Water -Deviled Zucchini -16 oz Green Juice -Kale Goddess

-Strawberry
Shortcake pg. 38
Boats** pg. 49 OR
Green Powder
h2o
pg. 65
-16 oz Water
-32 oz Water -Collard Veggie -16 oz Green Juice -Fettuccine Al-

-Tropical Oats**
pg. 39
Wrap** pg. 57 OR
Green Powder
h2o
fredo
pg. 70
-16 oz Water
-Spinach avo dip**
-16 oz Green Juice

-32 oz Water -Lentil Curry -Corn Chowder
day 11
OR
-Daily Vitamins* Salad** pg. 51 pg. 66
Green Powder
-Berry Omega -16 oz Water
h2o
pg. 44
-Veggies with
-16 oz Green Juice

-32 oz Water -Potato Salad -BBQ Sandwich
day 12
OR
-Daily Vitamins* pg. 56 pg. 64
Green Powder
-Cinnamon Tart -16 oz Water
h2o
pg. 43
-Hot Choc Shake
-16 oz Green Juice

-32 oz Water -Mock Tuna Sal- -Teriyaki Stir Fry
day 13
OR
-Daily Vitamins* ad** pg. 61
Green Powder
-Blueberry Cob- pg. 46 -16 oz Water
h2o
bler
-Veggies w/ ca-
-32 oz Water -White Chocolate -16 oz Green Juice -Raw Lasagne**

-Carrot Cake
Bowl
Smoothie pg. 52 OR
Green Powder
h2o
pg. 69
-16 oz Water
*if applicable **requires prep or can be prepared the night before

031
B r e a k f a s t
Bo w l s
032
BLUEBERRY COBBLER
bowl
NUTRITION FACTS* SERVINGS: 1
Ingredients
Calories: 516
Cereal: Carbs: 41g
1/2 cup blueberries Directions Fiber: 9g
Sugar: 17g
Cobbler: 1. Place all cobbler ingredients into food processor.
Fat: 37g
2 large Brazil nuts 2. Pulse until well combined.
Protein: 13g
1/4 cup cashews 3. Blend all milk ingredients in a high speed blender until
Potassium: 720mg
2 TBSP walnuts creamy.
Magnesium: 226mg
1 TBSP golden monkfruit**
4. Pour milk into bowl and add blueberries and
Sodium: 8mg
cobbler mixture.
Milk: Omega 3: 192% DV
5. Stir well and enjoy!
1/2 frozen banana Vitamin A: 14% DV
1/2 cup water Vitamin C: 17% DV
1 TBSP hemp seeds Iron: 26% DV
1 tsp vanilla extract
Zinc: 46% DV
1 TBSP coconut flakes
Calcium: 8% DV
Pinch of Himalayan Salt
*nutrition facts are approximate

**if you can’t find monkfruit and you are okay with a litte sugar, simply re-
place with coconut sugar 033
APPLE PIE
bowl
Ingredients
Calories: 408
Cereal: Directions Carbs: 43g
1 medium apple Fiber: 8g
1/2 banana 1. Finely chop the apple, banana, and walnuts. Sugar: 26g
3 TBSP chopped walnuts 2. Add the apple, bananas and half of the walnuts Fat: 21g
into the bowl. Set the other half aside. Protein: 20g
Milk: 3. Blend milk ingredients until smooth and creamy. Potassium: 735mg
2 TBSP hemp seeds 4. Pour milk into cereal bowl and sprinkle the re- Magnesium: 218mg
1/4 tsp cinnamon maining walnuts on top. Sprinkle additional cinna- Sodium: 93mg
1 tsp vanilla extract mon if desired. Stir and enjoy! Omega 3: 293% DV
1/2 scoop raw vanilla Vitamin A: 8% DV
protein powder Vitamin C: 19% DV
1/2 cup water (more if need- Iron: 26% DV
ed to blend) Zinc: 65% DV
3 ice cubes Calcium: 9% DV
034
CREAMY CHIA
pudding
Ingredients NUTRITION FACTS* SERVINGS: 1
Directions Calories: 462
Pudding: Carbs: 60g
1. Soak cashews for 2 hours, then drain. Fiber: 17g

4 TBSP cashews
2. Add all cashew cream ingredients to blender EX- Sugar: 7g
CEPT chia seeds. Fat: 28g
1 tsp vanilla extract
3. Blend on high until smooth and creamy. Protein: 24g
1 ¼ cup water
4. Pour cashew cream into bowl or cup and stir in Potassium: 400mg
1/2 scoop raw vanilla Magnesium: 280mg
chia seeds.
protein powder Omega 3: 650% DV
5. Let the mixture sit in the fridge overnight or for
4 TBSP chia seeds several hours until chilled and pudding Sodium: 107mg
consistency forms. Vitamin A: 5% DV
Filling: 6. Layer cashew cream and berries in bowl. Vitamin C: 10% DV
7. Serve and enjoy! Iron: 63% DV

½ cup berries of choice
Zinc: 79% DV
Calcium: 34% DV
place with coconut sugar
035
FRUIT + NUT
bowl
Calories: 513
Milk: Carbs: 47g
1/2 scoop raw vanilla Directions Fiber: 10g
protein powder
Sugar: 20g
2 TBSP hemp seeds
1. Add all milk ingredients to blender. Blend on high until Fat: 34g
1 TBSP cashews
Protein: 24g
1 TBSP golden monkfruit** smooth.
1 TBSP coconut flakes Potassium: 746mg
2. Chop all cereal ingredients. Magnesium: 257mg
1/2 tsp vanilla extract
3/4 cup water 3. Add chopped cereal ingredients to the bowl. Sodium: 96mg
4. Pour in the milk and enjoy! Omega 3: 293% DV

Cereal: Vitamin A: 10% DV
1 green apple finely
Vitamin C: 39% DV
chopped
Iron: 31% DV
4 strawberries chopped
2 TBSP chopped walnuts Zinc: 77% DV
2 chopped Brazil nuts Calcium: 11% DV
036
CHOCOLATE COCONUT
pudding
Ingredients
Calories: 314
Carbs: 41g
Pudding:
Directions Fiber: 12g
1/4 cup unsweetened
Sugar: 1g
coconut flakes
1. Blend all pudding ingredients in a high speed Fat: 27g
1/2 avocado (peeled and
blender. Use a tamper if necessary. Protein: 5g
pitted) Potassium: 581mg
2. Put pudding into a jar or bowl and set in fridge
1 TBSP cacao powder Magnesium: 110mg
2 1/2 TBSP golden overnight or for a few hours until chilled. Sodium: 14mg
monkfruit** 3. Serve and enjoy! Omega 3: 169% DV
1 cup water Vitamin A: 4% DV

Vitamin C: 9% DV
1 TBSP chia seeds
Iron: 19% DV
Zinc: 17% DV
Pinch of salt
Calcium: 9% DV
037
STRAWBERRY SHORTCAKE
Ingredients
bowl NUTRITION FACTS* SERVINGS: 1
Cereal: Calories: 453
12 small strawberries
Directions Carbs: 31g
Fiber: 8g
chopped
Sugar: 15g
3 chopped Brazil nuts 1. Chop strawberries and bananas and place in bowl.
Fat: 29g
1/2 banana chopped 2. Chop Brazil nuts, set aside.
Protein: 24g
3. Place all milk ingredients into high speed blender and Potassium: 906mg
Shortcake Milk: blend until smooth and creamy. Magnesium: 300mg
1 TBSP almond butter Sodium: 94mg
4. Pour milk in the bowl over the strawberries and
2 TBSP hemp seeds Omega 3: 179% DV
bananas.
Vitamin A: 5% DV
1/2 scoop raw vanilla
5. Top with chopped Brazil nuts. Stir and enjoy! Vitamin C: 121% DV
protein powder
Iron: 30% DV
1/2 cup water
Zinc: 75% DV
Calcium: 17% DV
3 ice cubes
038 place with coconut sugar
TROPICAL OMEGA
Ingredients
oats
Oats: Calories: 500

2 TBSP chia seeds
Carbs: 67g
2 TBSP flax seeds Directions Fiber: 23g
Milk: Sugar: 16g

1. Combine all milk ingredients in high Fat: 33g
2 TBSP hemp seeds speed blender. Protein: 14g
1/2 tsp vanilla extract 2. Blend on high for a milky, creamy Potassium: 790mg
1 cup filtered water Magnesium: 268mg
consistency.
Sodium: 36mg
3. Pour milk into a bowl and add the oats
Omega 3: 748% DV
Toppings: ingredients. Vitamin A: 26% DV
1 kiwi chopped
3 strawberries chopped Vitamin C: 144% DV
1/4 cup pineapple chunks Iron: 47% DV
1 TBSP coconut flakes Zinc: 44% DV
A few chunks of Calcium: 27% DV
dragonfruit (optional)
039
CARROT CAKE
Ingredients
nice cream NUTRITION FACTS* SERVINGS: 1
Nice Cream:
1/2 frozen avocado (peeled
Carbs: 80g
and pitted)
1 frozen banana Fiber: 10g
1. Combine all of your cream cheese frosting
1/2 cup carrot juice (store Sugar: 22g
bought or freshly made) ingredients in a small container and stir well until Fat: 31g
1/4 tsp nutmeg completely smooth and creamy. Set aside. Protein: 10g
1/4 tsp cinnamon Potassium: 1175mg
2. Add all nice cream ingredients into a high speed
Magnesium: 81mg
blender or food processor and pulse, blend, or use a
Sodium: 86mg
Cream Cheese Drizzle:
tamper to create a smooth nice cream texture. Omega 3: 52% DV
2 TBSP cashew butter
2 TBSP golden monkfruit** 3. Scoop the nice cream into a bowl, add the cream Vitamin A: 975% DV
1 TBSP lemon juice cheese frosting on top, and sprinkle on the chopped Vitamin C: 42% DV
2 TBSP water Iron: 19% DV
walnuts. Enjoy!
Zinc: 14% DV
Toppings:
Calcium: 8% DV
1 TBSP chopped walnuts
040
GREEN OASIS
bowl
Ingredients
Calories: 414
Bowl: Carbs: 42g
1 frozen banana Directions Fiber: 11g
4 strawberries Sugar: 18g
2 cups spinach
1. Place all bowl ingredients into Fat: 21g
2 TBSP hemp seeds
Protein: 23g
1/2 scoop raw vanilla high-speed blender.
protein powder Potassium: 1190mg
2. Pulse, blend or mix with tamper until
1/2 tsp vanilla extract Magnesium: 303mg
1 TBSP coconut flakes creamy ice-cream texture forms. Sodium: 145mg
1/2 cup water 3. Place in bowl, add toppings and enjoy! Omega 3: 344% DV
Vitamin A: 247% DV
Toppings:
1 TBSP chia seeds Vitamin C: 75% DV
1 TBSP coconut flakes Iron: 44% DV

sliced strawberries Zinc: 73% DV
Calcium: 20% DV
041
PROTEIN BOOST
Ingredients
bowl NUTRITION FACTS* SERVINGS: 1
Bowl: Calories: 589

1/2 avocado
1 scoop raw vanilla Fiber: 15g
protein powder Sugar: 12g
1 cup frozen mixed berries 1. Place all bowl ingredients into high-speed blender. Fat: 38g
Protein: 35g
1 TBSP chia seeds 2. Pulse or blend and mix with tamper until creamy
Potassium: 789mg
1 TBSP almond butter
ice-cream texture. Magnesium: 275mg
Sodium: 204mg
3. Place in bowl, add toppings and enjoy!
1/2 tsp vanilla extract Omega 3: 254% DV
1/2 cup water Vitamin A: 13% DV
Vitamin C: 26% DV
Toppings: Iron: 51% DV
1 TBSP hemp seeds Zinc: 102% DV

Calcium: 35% DV
1 TBSP almond butter
042
CINNAMON TART
bowl
Calories: 316
Ingredients Carbs: 69g
Sugar: 33g
1 grapefruit 1. Finely chop apple and grapefruit and
Fat: 7g
1 green apple place in bowl. Protein: 7g
2 TBSP hemp seeds 2. In a small container mix monkfruit, hemp Potassium: 729mg
1 TBSP golden monkfruit** Magnesium: 129mg
seeds and cinnamon.
1/2 tsp cinnamon (or more if Sodium: 4mg
3. Sprinkle cinnamon mixture on top of ap-
desired) Omega 3: 131% DV
ple and grapefruit.
Vitamin A: 156% DV
Vitamin C: 107% DV
Iron: 19% DV
Zinc: 21% DV
Calcium: 14% DV
043
BERRY OMEGA
smoothie
Ingredients
Calories: 435
1 cup frozen mixed berries
1 TBSP chia seeds Fiber: 10g
Sugar: 12g
2 TBSP hemp seeds
Fat: 24g
1 1/2 cups water 1. Place all ingredients in blender.
Protein: 34g
1 TBSP golden 2. Blend until smooth and creamy. Potassium: 447mg
Magnesium: 282mg
monkfruit**
3. Serve in a cup or bowl and enjoy! Sodium: 198mg
1/2 tsp vanilla extract Omega 3: 331% DV
1 TBSP almond butter Vitamin A: 10% DV
Vitamin C: 20% DV
1 scoop raw vanilla
Iron: 50% DV
protein powder Zinc: 103% DV
Calcium: 29% DV
044
c h
Lunto goe s
045
MOCK TUNA
salad
Ingredients
Calories: 500
1/4 cup almonds
1/4 cup sunflower seeds Directions Carbs: 20g
1/2 cup finely chopped Fiber: 8g
celery Sugar: 4g
1 TBSP finely chopped fresh
dill 1. Soak almonds and sunflower seeds overnight. Fat: 42g
1 TBSP finely chopped fresh 2. Next morning, rinse and drain. Protein: 17g
parsley Potassium: 624mg
2 tsp yellow mustard 3. Place the nuts and seeds in food processor and pulse
Magnesium: 212mg
1 TBSP finely minced
until fine. Sodium: 1030mg
pickles
1 tsp pickle juice 4. Add mixture to bowl or to-go container. Omega 3: 7% DV
1 TBSP lemon juice
5. Mix in all other ingredients (except romaine). Stir well Vitamin A: 22% DV
1 tsp apple cider vinegar
1/8 tsp salt Vitamin C: 15% DV
Dash of paprika and serve on a bed of chopped romaine! Iron: 53% DV
Dash of pepper
Zinc: 37% DV
A few leaves of romaine Calcium: 19% DV

046
GREEN DREAM
smoothie
Calories: 405
2 cups baby spinach Sugar: 8g
1/2 frozen banana Fat: 21g
1 TBSP chia seeds 1. Place all ingredients into blender. Protein: 34g
2 TBSP pumpkin seeds Potassium: 869mg
2. Blend until smooth and creamy.
1 TBSP almond butter Magnesium: 287mg
1 scoop raw vanilla 3. Pour into an insulated to-go container or Sodium: 233mg
protein powder Omega 3: 173% DV

serve immeditately and enjoy! Vitamin A: 247% DV
Vitamin C: 31% DV
Iron: 54% DV
1 1/2 cups water
Zinc: 97% DV
Calcium: 29% DV

BROCCOLI SLAW
Ingredients
salad NUTRITION FACTS* SERVINGS: 2
Salad: (PER SERVING)
4 cups very finely chopped Calories: 377
raw broccoli
½ cup thinly sliced red cab- Directions Carbs: 32g
bage Fiber: 12g

1 cup chopped celery Sugar: 12g
1 cup finely chopped red 1. Chop and combine all salad ingredients into a large Fat: 22g
apple
2 TBSP hemp seeds bowl. Protein: 18g
Potassium: 927mg
2. Stir all dressing ingredients, except water, until creamy
Dressing: Magnesium: 101mg
2 TBSP apple cider paste forms. Add water and mix well. Sodium: 319mg
vinegar
4 TBSP tahini 3. Mix dressing into salad until all ingredients are evenly Omega 3: 70% DV
1 TBSP nutritional yeast Vitamin A: 81% DV
covered.
2 drops liquid stevia
Vitamin C: 238% DV
1 TBSP coconut aminos 4. Separate into 2 servings or to-go containers and enjoy!
2 tsp yellow mustard Iron: 33% DV
1 TBSP lemon juice Zinc: 26% DV
¼ tsp garlic powder
Calcium: 21% DV
2 TBSP Water
Pinch of salt
048 *nutrition facts are approximate

DEVILED ZUCCHINI
boats

1. Slice both zucchinis in half (long ways). Fiber: 9g
2 large zucchinis 2. Scoop out insides and put into blender. Sugar: 20g
3. Add the rest of ingredients to Fat: 30g
1/2 cup cashews
blender and blend on high until smooth and Protein: 20g
1 tsp turmeric powder
creamy. Potassium: 2196mg
1/4 tsp pink Himalayan salt 4. Put the blended mixture into a Magnesium: 307mg
2 tsp apple cider vinegar to-go container and zucchini boats into a sep- Sodium: 386mg
Omega 3: 41% DV
1 tsp yellow mustard arate to-go container in fridge or until ready to
Vitamin A: 56% DV
serve.
Pinch black pepper Vitamin C: 155% DV
5. Scoop the deviled mixture into
Dash of paprika (topping) zucchini boats before serving, enjoy! Iron: 56% DV
Zinc: 73% DV
Calcium: 16% DV

049
CHILLED AVOCADO
soup
Ingredients
Calories: 360
Soup:
1.5 avocados
Fiber: 14g
1 tsp chopped cilantro
Sugar: 14g
1 cup water
1. Add soup ingredients to a high-speed blender (leave Fat: 31g
1/2 lime juiced
Protein: 5g
1/2 tsp chilli powder out the toppings).
Potassium: 1226mg
1/2 tsp cumin powder 2. Blend on high until smooth and creamy. Magnesium: 69mg
1/2 tsp onion powder
Sodium: 21mg
3. Pour soup into a bowl or to-go container and chill in the
1/8 tsp Himalayan salt
Omega 3: 21% DV
fridge for 1-2 hours or until ready to serve.
Vitamin A: 57% DV
Toppings:
4. Add toppings, serve and enjoy! Vitamin C: 46% DV
1 green onion chopped
Iron: 8% DV
1/2 tomato chopped
Zinc: 19% DV
Calcium: 5% DV
050
LENTIL CURRY
salad
Directions NUTRITION FACTS* SERVINGS: 1
Ingredients *This recipe takes a couple days prep

Calories: 501
Carbs: 51g
Salad: 1. Soak lentils in bowl with filtered water overnight Fiber: 6g
1/2 cup dry lentils (sprouted at room temp. Sugar: 10g
makes about 2 cups) 2. Next morning, drain and rinse lentils.
1/2 cup finely chopped Fat: 25g
3. Place back into bowl, cover with cheesecloth
cucumber or paper towel and let sit overnight at room temp. Protein: 26g
1/2 cup finely chopped 4. Repeat step 2 + 3 at least once more or until Potassium: 826mg
celery sprouts are about 1 inch long. Magnesium: 76mg
5. When sprouts are ready, place them in a serv- Sodium: 358mg
Dressing:
ing bowl or to-go container with the chopped
3 TBSP tahini Omega 3: 6%
celery and cucumber.
2 TBSP balsamic
6. Mix dressing ingredients in a small jar or to-go Vitamin A: 16%
1 TBSP apple cider vinegar
container and stir until creamy and well com- Vitamin C: 39%
1 TBSP coconut aminos
bined. Iron: 52%
1/4 tsp garlic powder
7. Pour dressing over salad and stir well before
2 TBSP water Zinc: 32%
serving. Enjoy!
1 tsp curry powder Calcium: 16%

051
WHITE CHOCOLATE
smoothie
Ingredients
Calories: 481
1/2 frozen banana
2 TBSP hemp seeds Fiber: 5g
Sugar: 9g
1 TBSP cacao powder
1. Place all ingredients into high-speed blender. Fat: 28g
1 scoop raw vanilla
Protein: 35g
protein powder 2. Blend on high until smooth and creamy.
Potassium: 762mg
1 TBSP golden monkfruit** 3. Pour into an insulated to-go container or serve Magnesium: 332mg
Sodium: 182mg
1 tsp vanilla extract immediately, enjoy!
Omega 3: 176% DV
2 TBSP cashew butter (or 1/4
Vitamin A: 6% DV
cup cashews) Vitamin C: 9% DV
1 1/2 cup water Iron: 48% DV
Zinc: 112% DV
Calcium: 13% DV
052
KATE’S FAVORITE
salad
Calories: 511
Ingredients Directions Carbs: 37g
Fiber: 15g
3 cups chopped romaine
Sugar: 11g
2 cups spring mix 1. Chop and prepare all salad ingredients and place
1 cup chopped broccoli Fat: 31g
into a large bowl or to-go container.
1/2 avocado pitted and Protein: 24g
2. Combine all dressing ingredients in a small jar or to- Potassium: 1136mg
peeled
1 TBSP hemp seeds go container and mix well until smooth and creamy. Magnesium: 132mg
3. Pour dressing on salad before serving and enjoy! Sodium: 429mg
Dressing: Omega 3: 87% DV
2 TBSP tahini Vitamin A: 796% DV
2 TBSP nutritional yeast Vitamin C: 140% DV
2 TBSP balsamic vinegar Iron: 61% DV
1 TBSP coconut aminos Zinc: 45% DV
2 TBSP water
Calcium: 25% DV
⅛ tsp garlic powder

053
GARLIC MAC + CHEESE
noodles
Ingredients
Calories: 352
Noodles: Directions Carbs: 24g
1 bag kelp noodles (12 oz)
Fiber: 8g
2 tsp baking soda
1. Mix baking soda and juice of ½ lemon in large bowl. Sugar: 4g
1/2 lemon juiced
Remove kelp noodles from package, rinse, drain and add
1 cup finely chopped fresh Fat: 23g
to the bowl with the baking soda and lemon juice. Mix
broccoli Protein: 14g
well for 30-60 seconds or until soft.
Potassium: 349mg
2. Rinse noodles well and strain. Set aside in serving bowl
Cheese sauce: Magnesium: 19mg
or to-go container.
3. Combine cashew butter, garlic powder, turmeric pow- Sodium: 146mg
der, nutritional yeast and 1 TBSP lemon juice into small Omega 3: 2% DV
1 tsp turmeric powder
bowl and mix into paste. Slowly stir in the Vitamin A: 24% DV
1 TBSP nutritional yeast
water. Vitamin C: 112% DV
3 TBSP water
4. Add chopped broccoli to noodles, pour sauce on top
1 TBSP lemon juice Iron: 31% DV
and combine until evenly coated. Enjoy!
Himalayan pink salt to taste Zinc: 16% DV
Calcium: 24% DV
054
GREEN COCO
smoothie
Calories: 422
2 TBSP cashews
Sugar: 2g
Fat: 29g
1 scoop raw vanilla 1. Add all ingredients to high-speed blender.
Protein: 35g
protein powder
2. Blend on high until smooth and creamy. Potassium: 900mg
2 TBSP hemp seeds Magnesium: 342mg
2 TBSP golden monkfruit** 3. Pour into an insulated to-go container or serve im-
Sodium: 235mg
2 cups baby spinach mediately and enjoy! Omega 3: 178% DV
1 TBSP cocoa powder Vitamin A: 246% DV
4. Top with cacao nibs (optional).
1 1/4 cups water Vitamin C: 25% DV
4 ice cubes Iron: 56% DV
cacao nibs (optional) Zinc: 110% DV
Calcium: 18% DV
055
MOCK POTATO
Ingredients
salad
Salad:
1 peeled and chopped Calories: 513
zucchini
Carbs: 50g
1 ear of corn stripped
1/2 cup celery finely
chopped Sugar: 18g
1 cup chopped spinach
1. Chop, peel, and prepare all salad ingredients. Add to a Fat: 31g
6 cherry tomatoes halved
1 TBSP chopped chives bowl or to-go container. Protein: 19g
2. Add all dressing ingredients to a high-speed Potassium: 1791mg
Dressing: blender and blend on high until smooth and creamy. Magnesium: 306mg
1/2 cup cashews
1 TBSP yellow mustard 3. Pour the dressing on salad and combine well. Sodium: 407mg
1 TBSP apple cider vinegar 4. Store in fridge until ready to eat or serve immediately Omega 3: 24% DV
1/4 tsp onion powder and enjoy! Vitamin A: 218% DV
1/8 tsp Himalayan salt (more
to taste) Vitamin C: 90% DV
1/2 cup water Iron: 43% DV
pinch of black pepper Zinc: 66% DV
Dash of paprika
pinch of fresh dill (optional Calcium: 16% DV
topping)

COLLARD VEGGIE
wrap
Directions NUTRITION FACTS* SERVINGS: 1
(with 1 serving of Ranch Dip)
Ingredients 1. Destem the collard leaf and lay it on a

cutting board with the inside stem facing up.
Calories: 545
Carbs: 41g
2. Use a knife to carefully shave down the inside stem
1 collard leaf so the wrap is as flat as possible. Fiber: 11g
2 slices tomatoes 3. Make sure the wrap is lying horizontally so it is longer Sugar: 11g
going from left to right.
2 carrots julienned Fat: 39g
4. Prepare all other wrap ingredients and assemble
them horizontally in the center on the collard leaf (mak- Protein: 15g
1/2 avocado ing sure to leave space on all sides to wrap). Potassium: 1498mg
1/4 cup sprouts 5. Fold in the left and right sides of the collard leaf and
hold them in while picking up the leaf edge closest to Magnesium: 271mg
2 long slices cucumber you. Sodium: 473 mg
6. Roll the bottom edge of the leaf over the wrap ingre-
dients and roll it upwards until wrap is Omega 3: 13% DV
assembled. Vitamin A: 1022% DV
Ranch Dip Recipe Here
7. Pair with dressing of choice. I like it best with the
Vitamin C: 50% DV
Ranch Dip in the snack section. (Nutrition facts
reflect the wrap paired with 1 serving of the ranch dip.) Iron: 44% DV
8. Serve immediately or package wrap and dressing in Zinc: 61% DV
a to-go container.
Calcium: 13% DV

057
L i g h t
D i n n e r s
058
BASIL MARINARA
pasta
Ingredients Directions NUTRITION FACTS* SERVINGS: 1
Noodles: 1. Soak sun-dried tomatoes for at least 1 hour, then Calories: 340
drain and set aside. Carbs: 26g
1 bag kelp noodles (12 oz)
2. Mix baking soda and juice of ½ lemon in large
2 tsp baking soda bowl. Remove kelp noodles from package, rinse, Fiber: 10g
½ lemon juiced drain and add to the bowl with the baking soda and Sugar: 12g
lemon juice. Mix well for 30-60 seconds or until soft.
Fat: 21g
Marinara Sauce: 3. Rinse noodles well and strain. Set aside in
2 TBSP of chopped serving bowl or to-go container. Protein: 18g
4. Add sun-dried tomatoes, fresh tomato, Potassium: 1555mg
sun-dried tomatoes
pumpkin seeds, garlic, Italian herbs, 3 basil leaves
1 medium fresh tomato and water into blender. Magnesium: 308mg
3 TBSP raw pumpkin seeds 5. Once blended, pulse in 3 extra leaves of basil. Sodium: 305mg
2 TBSP hemp seeds 6. Stir mushrooms and cherry tomatoes into the
sauce. Omega 3: 172% DV
1/2 tsp Italian herbs 7. Combine noodles with sauce, mix well and enjoy! Vitamin A: 107% DV
(You may have extra sauce).
6 fresh basil leaves Vitamin C: 70% DV
*If using sun-dried tomatoes with no salt, add Hima-
1/4 cup water layan pink salt to taste. Iron: 39% DV
Zinc: 54% DV
2 baby bella mushrooms
5-10 cherry tomatoes Calcium: 51% DV

059
ROMAINE
Ingredients
Tacos:
6 romaine leaves
tacos
Taco meat:
4 baby bella mushrooms Directions NUTRITION FACTS*
(per serving)
SERVINGS: 2
chopped
Calories: 417
3 TBSP walnuts
4 sun-dried tomatoes 1. Soak sun-dried tomatoes for at least 1 hour, then drain. Carbs: 33g
¼ tsp chilli powder 2. Pulse mushrooms, walnuts, and sun-dried tomatoes in
⅛ tsp garlic powder Fiber: 10g
food processor. Add the remaining taco meat
¼ tsp paprika Sugar: 10g
Pinch of Himalayan salt spices and pulse until well combined. Place taco meat
⅛ tsp cumin Fat: 30g
crumbles into a small bowl or container and set aside.
Corn salsa: 3. Add all salsa ingredients to bowl. Add squeeze of lime Protein: 11g
1 ear corn (slice off cobb) Potassium: 1288mg
and stir. Add salt and pepper to taste.
1 stalk celery chopped
2 TBSP chopped cilantro 4. Add sour cream ingredients to small bowl. Stir until Magnesium: 150mg
2 small tomatoes chopped creamy texture. Sodium: 225mg
2 TBSP chopped red onion
5. Rinse and strain romaine leaves. Slice avocado for Omega 3: 1078% DV
Sour cream:
topping.
2 TBSP cashew butter Vitamin A: 258% DV
1 TBSP tahini 6. Assemble tacos as desired and enjoy! (Makes 6 tacos,
1 TBSP apple cider vinegar Vitamin C: 48% DV
2 servings).
2 TBSP water Iron: 20% DV
1 TBSP lemon juice
Pinch of salt Zinc: 39% DV
Topping: Calcium: 10% DV
1 avocado

060
TERIYAKI
Ingredients
Dressing:
stir fry
2 TBSP coconut aminos NUTRITION FACTS* SERVINGS: 1
3 1/2 TBSP almond butter
Calories: 427
2 TBSP golden monkfruit** Directions Carbs: 43g
2 TBSP water
1 tsp fresh grated ginger root 1. Prepare, chop, and slice all of your stir fry Fiber: 10g
Himalayan salt to taste ingredients and place into a large bowl. Sugar: 2g
2. Combine all dressing ingredients in a high-speed Fat: 24g
Stir Fry:
blender and blend until smooth.
1 large carrot thinly sliced Protein: 11g
3. Pour the dressing into the bowl of stir fry veggies
1 medium zucchini thinly Potassium: 806mg
and mix well until all veggies are completely
sliced
covered. (optional: let marinade for a few hours). Magnesium: 358mg
1/4 cup bean sprouts
4. Add cauliflower and salt into high-speed food pro- Sodium: 244mg
2 mushrooms thinly sliced
cessor and pulse several times until a “rice” texture is
1 cup finely chopped Omega 3: 137% DV
formed. Be careful not to over-pulse, you don’t want
broccoli Vitamin A: 328% DV
cauliflower mush!
Cauliflower Rice: 5. Place rice onto a large plate and pour the stir fry/ Vitamin C: 47% DV
2 cups chopped cauliflower dressing mixture on top. Iron: 47% DV
Pinch of Himalayan salt 6. Sprinkle with sesame seeds and enjoy! Zinc: 93% DV
Toppings: Calcium: 19% DV
1 TBSP sesame seeds
061
RAINBOW
Ingredients salad
Ingredients: NUTRITION FACTS* SERVINGS: 1
1/2 zucchini spiralized (or
shredded) Calories: 514
1/2 cup red cabbage
chopped Carbs: 47g
2 TBSP red onion chopped Directions Fiber: 18g
1/2 yellow bell pepper
chopped Sugar: 20g
2 green onions chopped 1. Place spring mix in large bowl. Fat: 33g
1/2 beet peeled and
shredded 2. Prepare, chop, shred and/or spiralize all salad ingredi- Protein: 17g
1 large carrot peeled + Potassium: 1358mg
ents and place as desired on top of spring mix.
shredded or julienned
2 cup spring mix 3. Combine dressing ingredients in small bowl or contain- Magnesium: 220mg
1 TBSP sesame seeds
er and stir/mix until well combined and smooth. Sodium: 509mg
1 TBSP pumpkin seeds
1/2 avocado 4. Pour dressing over salad, mix well and enjoy! Omega 3: 20% DV
Ginger Dressing: Vitamin A: 835% DV

2 TBSP almond butter Vitamin C: 265% DV
1/2 tsp shredded fresh
ginger Iron: 48% DV
2 drops liquid stevia Zinc: 31% DV
1 tsp yellow mustard
1 TBSP coconut aminos Calcium: 39% DV
2 TBSP water
½ tsp ginger powder

TOMATO
soup
2 medium ripe tomatoes Calories: 353

chopped Directions Carbs: 33g
1 sun-dried tomato Fiber: 5g
1 TBSP chopped white onion 1. Warm water (do not let boil). Sugar: 9g
1 TBSP golden monkfruit** 2. Combine all ingredients except for the basil and Fat: 25g
3 heaping TBSP cashews parsley into a high-speed blender.
Protein: 16g
3 TBSP hemp seeds 3. Blend on high for at least 60 seconds or until warm
and creamy. Potassium: 1178mg
4. Pour soup into bowl and add fresh basil and parsley Magnesium: 312mg
A few dashes of paprika
on top. Sodium: 19mg
1/2 cup warm or hot water
5. Enjoy at room temperature or cold. Omega 3: 256% DV
Himalayan salt and pepper to
Vitamin A: 89% DV
taste
1 TBSP fresh chopped basil Vitamin C: 47% DV
(garnish optional) Iron: 27% DV

1 TBSP fresh chopped parsley Zinc: 61% DV
(garnish optional) Calcium: 7% DV
BBQ
sandwich
Calories: 320
Sandwich:
1/2 cup packed, peeled and
Fiber: 9g
shredded carrots (about 2 to
Sugar: 8g
3 medium to large carrots) 1. Peel and shred carrots into measuring cup.
2 portobello mushroom caps Fat: 23g
2. Place shredded carrots into mixing bowl.
Protein: 14g
3. Mix all sauce ingredients in a small bowl or
BBQ Sauce: Potassium: 791mg
container.
3 TBSP almond butter Magnesium: 25mg
4. Combine sauce with shredded carrots.
2 TBSP coconut aminos Sodium: 53mg
5. Slice the tops off of the portobello caps (to make thin-
Omega 3: 0% DV
1/4 tsp onion powder ner buns).
Vitamin A: 394% DV
1/8 tsp ginger powder 6. Assemble sandwich (may be easier to eat as an open
1 tsp apple cider vinegar Vitamin C: 5% DV
style sandwich).
1/2 tsp chipotle spice Iron: 13% DV
7. Pair with Coleslaw from the snack section if desired.
seasoning Zinc: 13% DV
Calcium: 16% DV

KALE GODDESS
Ingredients
salad
Salad:
Calories: 433
2 cups destemmed + finely
chopped kale Directions Carbs: 38g
1 TBSP lemon juice Fiber: 12g
1/2 medium cucumber
chopped 1. Destem and chop kale, then add it to a large bowl Sugar: 8g
1 cup cherry tomato sliced in with 1 TBSP of lemon juice and massage to soften Fat: 28g
half
kale. Protein: 20g
1 cup sprouts
1/2 avocado peeled + pitted 2. Add the remaining salad ingredients to the bowl. Potassium: 710mg
3. Combine all dressing ingredients in a small jar or Magnesium: 59mg
container. Stir well until smooth and creamy. Sodium: 358mg
Dressing:
2 TBSP nutritional yeast 4. Pour dressing over salad and mix well, enjoy! Omega 3: 18% DV
2 TBSP tahini Vitamin A: 191% DV
2 drops liquid stevia Vitamin C: 94% DV
1 TBSP lemon juice
Iron: 28% DV
1/2 tsp dried parsley Zinc: 37% DV
1/2 tsp garlic powder Calcium: 15% DV
2 TBSP water

065
CORN
chowder
Ingredients Calories: 488

Carbs: 47g
Chowder: Directions Fiber: 6g
1 medium zucchini Sugar: 13g
1 ear of corn Fat: 30g
1. Blend all ingredients in a high-speed blender.
1/4 tsp garlic powder Protein: 17g
2. Blend on high for at least 60 seconds or until warm.
1/4 tsp onion powder Potassium: 1164mg
3. Top with chopped chives.
1/2 cup cashews Magnesium: 250mg
4. Serve and enjoy! (Can also be served chilled) Sodium: 92mg
1/4 cup warm / hot water
Himalayan salt to taste Omega 3: 16% DV
pinch black pepper Vitamin A: 28% DV

Vitamin C: 55% DV
Iron: 33% DV
Topping:
Zinc: 62% DV
2 TBSP chopped chives
Calcium: 7% DV

Ingredients PORTOBELLO
Portobello marinade:
2 large portobello
mushrooms
1/2 cup balsamic
steaks
1/4 tsp garlic powder NUTRITION FACTS* SERVINGS: 1
1/4 tsp ginger powder
1/8 tsp chili powder Directions Calories: 380
1/8 tsp salt Carbs: 46g
1/8 paprika
1. Soak sun-dried tomatoes for 1 hour, then drain and Fiber: 7g
Kale Marinade: set aside. Sugar: 27g
2 cups very finely chopped
kale 2. Finely chop or gently food process kale and then
Fat: 17g
1 medium tomato chopped marinate for at least 1 hour.
Juice of 1 large lemon Protein: 15g
3. Mix portobello marinade and add portobello mush-
1/4 tsp garlic powder Potassium: 1957mg
1 TBSP water room caps to the marinade for at least 1 hour (flip over
halfway to marinate the other sides). Magnesium: 248mg
A1 sauce:
3 TBSP cashews 4. Put all A1 sauce ingredients into a high-speed Sodium: 205mg
2 TBSP chopped sun-dried blender and blend on high until smooth.
tomato Omega 3: 92% DV
5. Remove portobello mushrooms from the
1 tsp blackstrap molasses Vitamin A: 215% DV
(optional) marinade and set them on a plate.
1 TBSP apple cider vinegar 6. Top the portobello steaks with the kale mixture and Vitamin C: 117% DV
1/4 tsp chipotle powder drizzle A1 sauce on top or use it as a dip per bite. Top Iron: 33% DV
1 small tomato
1/4 tsp garlic powder with hemp seeds and enjoy! Zinc: 50% DV
1/2 cup water Calcium: 22% DV
pinch of salt
1 TBSP hemp seeds (topping)
067
CAESAR
Ingredients
salad
salad:
1 large head romaine
chopped Calories: 434
1 cup chopped kale Carbs: 26g
parmesan:
1 garlic clove Sugar: 6g
2 Brazil nuts 1. Wash greens and strain. Chop and place into a large Fat: 31g
2 TBSP hemp seeds bowl. Protein: 20g
pinch of Himalayan salt 2. Add all parmesan ingredients to a food processor. Potassium: 976mg
Pulse until evenly combined, set aside. Magnesium: 218mg
dressing:
3. Add all dressing ingredients in a small bowl or jar. Mix Sodium: 316mg
1 TBSP lemon juice into paste. Stir in water until creamy. Omega 3: 197% DV
1/2 TBSP apple cider 4. Pour dressing over salad and top with parmesan. Com- Vitamin A: 916% DV
vinegar
bine and enjoy! Vitamin C: 42% DV
1 tsp mustard
1 tsp coconut aminos Iron: 41% DV
1/2 tsp garlic powder Zinc: 49% DV
1/8 tsp Himalayan salt
Calcium: 19% DV
pepper to taste
1 TBSP water

RAW
Ingredients
Lasagna Noodles:
1 zucchini sliced into long thin
lasagne
strips Directions NUTRITION FACTS* SERVINGS: 1
Cheese: Calories: 647

1/2 cup cashews soaked over- 1. Soak cashews overnight or for at least 5 hours, then
drain and set aside. Carbs: 43g
night 2. Soak sun-dried tomatoes for at least 1 hour then drain
1/2 peeled zucchini and set aside. Fiber: 13g
2 TBSP nutritional yeast 3. Use a sharp knife or a mandolin slicer to make the
juice of 1/2 a lemon zucchini lasagna noodles, then set aside on a paper Sugar: 20g
1/4 tsp Himalayan salt towel so that they are less watery.
1 tsp apple cider vinegar Fat: 44g
4. Combine all cheese ingredients in a food
1/4 tsp garlic powder processor and process until ricotta like texture forms. Protein: 29g
You may need to stop in between pulses to push
Pesto: down the ingredients towards the blade. Set half of the Potassium: 2550mg
2 cups baby spinach packed cheese in the fridge for an easy snack/dip for veggies
1/2 cup fresh basil leaves Magnesium: 438mg
the next day.
2 TBSP hemp seeds 5. Pulse all pesto layer ingredients in the food Sodium: 246mg
pinch of salt processor until pesto texture forms, set aside in a small
bowl. Omega 3: 203% DV
Tomato Sauce: 6. Pulse all tomato sauce ingredients in food
processor EXCEPT for the mushrooms. Once Vitamin A: 355% DV
3 TBSP chopped sun-dried
tomatoes processed scoop the tomato sauce into a bowl and stir Vitamin C: 149% DV
1/4 tsp onion powder in chopped mushrooms.
2 TBSP walnuts chopped 7. Cut zucchini slices into 4 inch long slices and begin to Iron: 59% DV
1 tomato seeded and chopped layer 2 slices next to each other to form a square shape.
8. Layer on top of the first zucchini slices a layer of Zinc: 97% DV
1/8 tsp dried sage
1/8 tsp oregano cheese, then pesto and tomato sauce then top it with Calcium: 26% DV
1/4 cup chopped mushrooms another layer of zucchini slices. Repeat this process 3
times and enjoy!
*nutrition facts are approximate 069

FETTUCINI
alfredo
Ingredients
Calories: 383
1 bag kelp noodles (12oz)
2 tsp baking soda
1/2 lemon juiced Fiber: 5g
1. Mix baking soda and juice of ½ lemon in large bowl. 2. Sugar: 6g
Sauce: Remove kelp noodles from package, rinse, drain and add Fat: 27g
3 TBSP cashew butter to the bowl with the baking soda and lemon juice. Mix
Protein: 15g
1 TBSP nutritional yeast well for 30-60 seconds or until soft.
1/8 tsp garlic powder Potassium: 121mg
3. Rinse noodles well and strain. Set aside in serving bowl
1/8 tsp onion powder Magnesium: 70mg
or to-go container.
1/2 tsp apple cider vinegar Sodium: 385mg
4. Combine cashew butter, nutritional yeast, garlic pow-
der, onion powder, apple cider vinegar and coconut Omega 3: 85% DV
1 TBSP water
Himalayan salt to taste aminos. Mix well into a paste. Stir in water. Iron: 26% DV
5. Mix noodles and dressing together, top with hemp Zinc: 24% DV
Topping: seeds and enjoy! Calcium: 19% DV
1 TBSP hemp seeds

a c
Sn es k s
+ S i d
071
HOT CHOCOLATE
protein shake
Calories: 428
1 TBSP cacao powder

Sugar: 2g
Fat: 28g
1. Add all ingredients to high-speed blender.
cup cashews) Protein: 35g
2. Blend on high until smooth and creamy.
2 TBSP hemp seeds Potassium: 551mg
1 TBSP golden monkfruit** 3. Serve and enjoy! Magnesium: 316mg

Sodium: 185mg
1 1/2 cups hot water
Omega 3: 174% DV
1 scoop raw vanilla
Vitamin A: 4% DV
protein powder Vitamin C: 2% DV
Iron: 47% DV
Zinc: 111% DV
*nutrition facts are approximate Calcium: 15% DV
072 **if you can’t find monkfruit and you are okay with a litte sugar, simply re-
SPINACH AVOCADO
dip
Ingredients NUTRITION FACTS*
(per serving)
SERVINGS: 2
Calories: 297
1 avocado
½ cup cashews soaked 2 hours
Fiber: 6g
⅛ tsp garlic powder 1. Soak cashews for 2 hours and drain. Sugar: 2g
⅛ tsp onion powder 2. Cut up veggies for dipping and put aside.
Fat: 24g
3. Add avocado and cashews to food processor and
2 TBSP lemon juice Protein: 8g
pulse until evenly combined but not completely
Pinch of salt Potassium: 646mg
smooth.
Magnesium: 127mg
1 cup packed raw spinach 4. Add spices, lemon juice and spinach. Pulse to com-
Sodium: 122mg
1 TBSP capers bine.
Omega 3: 12% DV
5. Stir in capers at the end. Enjoy! (Makes 2 servings).
Vitamin A: 65% DV
Veggies of choice Vitamin C: 15% DV
Iron: 17% DV
Zinc: 30% DV
Calcium: 5% DV
073
BASIL
bites
Calories: 158
1/2 avocado
Sugar: 3g
Fat: 10g
1 tsp lemon juice 1. Mash up avocado with nutritional yeast and
Protein: 5g
pinch of salt seasonings. Potassium: 691mg
pinch of garlic powder
2. Prepare zucchini, tomato and basil. Magnesium: 41mg
pinch of pepper
Sodium: 159mg
3. Spread mashed avocado on zucchini chips
Omega 3: 12% DV
6-8 slices of zucchini 4. Add a thin slice of tomato and a leaf of fresh basil and Vitamin A: 39% DV
6-8 pieces of basil
enjoy! Vitamin C: 40% DV
½ tomato cut into bite-size
Iron: 12% DV
pieces
Zinc: 21% DV
Calcium: 4% DV

SUN DRIED TOMATO
hummus
Hummus: Calories: 242

1 medium zucchini peeled and
chopped Fiber :3g
2 TBSP sun-dried tomatoes 1. Blend all hummus ingredients in a high-speed Sugar: 7g
2 TBSP tahini blender, use tamper if needed. Fat: 17g
1 TBSP lemon juice 2. Prepare assorted veggies or any veggies of choice. Protein: 11g
1/8 tsp garlic powder 3. Scoop hummus into a small container. Potassium: 751mg
salt to taste Magnesium: 48mg
4. Serve and enjoy!
Sodium: 105mg
Assorted Vegetables:
Omega 3: 11% DV
3 stalks celery sliced and
Vitamin A: 19% DV
halved
Vitamin C: 53% DV
1 cup baby carrots
Iron: 25% DV
1 cup sliced and halved red
Zinc: 10% DV
peppers
Calcium: 9% DV

075
PINK PASSION
shake
Calories 439

Fiber: 3g
1 small piece of peeled raw
Directions Sugar: 2g
beet (approx 1-2 TBSP)
Fat: 30g
Protein: 34g
cup cashews) 1. Place ingredients into a high-speed blender.
Potassium: 495mg
2 TBSP hemp seeds 2. Blend on high until smooth and creamy.
Magnesium: 300mg
1 Brazil nut
3. Serve and enjoy! Sodium: 185mg
Omega 3: 174% DV
Vitamin A: 4% DV
1 scoop raw vanilla
Vitamin C: 2% DV
protein powder
Iron: 43% DV
1 cup water
Zinc: 113% DV
1/2 cup ice
Calcium: 14% DV
076
VEGGIES + RANCH
dip
(per serving)
SERVINGS: 2
Dip: Calories: 363
1 cup cashews
1/2 tsp dried parsley Fiber: 2g

2 TBSP apple cider vinegar 1. Chop up veggies of choice. Set aside. Sugar: 4g
1 TBSP lemon juice 2. Combine all dip ingredients into blender Fat: 28g
1/2 tsp garlic Protein: 12g
except dill!
1/4 tsp onion powder Potassium: 434mg
3. Blend till smooth.
1/2 tsp Himalayan salt Magnesium: 188mg
2 dashes pepper to taste 4. Stir in or pulse fresh dill or chives. Enjoy!
Sodium: 264mg
1/2 cup water (a little more if
Omega 3: 4% DV
needed to blend)
Iron: 32% DV
2 TBSP fresh dill
Zinc: 46% DV
Calcium: 3% DV
Veggies of choice

077
GUACAMOLE
+ cucumber chips
Calories: 265
Ingredients Carbs:21g
1 avocado
Sugar: 4g
juice of 1/2 lime Fat: 21g
1. Remove the skin and seed from the avocado.
pinch of pink Himalayan salt Protein: 4g
2. Place avocado into bowl.
Potassium: 1040mg
(to taste)
3. Mash avocado with a fork. Magnesium: 69mg
pinch of black pepper
Sodium: 83mg
4. Mix in lime juice and the rest of the ingredients except
1 TBSP chopped cilantro Omega 3: 15% DV
for the cucumber chips.
⅛ tsp garlic powder Vitamin A: 22% DV
⅛ tsp onion powder 5. Slice cucumber chips and enjoy! Vitamin C: 33% DV
Iron: 10% DV
1 cucumber sliced
Zinc: 17% DV
Calcium: 7% DV
078
RAW
coleslaw
(per serving)
SERVINGS: 2
Calories: 173
1 carrot
2 cups chopped red
Fiber: 4g
cabbage
1. Peel and julienne 1 whole carrot. Sugar: 8g
Fat: 8g
2. Chop 2 cups red cabbage.
Dressing: Protein: 6g
3. Add to mixing bowl.
1 ear of corn Potassium: 462mg
4. Strip 1 ear of corn into blender. Magnesium: 73mg
2 TBSP cashews
5. Add the rest of dressing ingredients. Sodium: 150mg
Omega 3: 4% DV
1 tsp mustard 6. Blend until smooth and pour dressing over carrot
Vitamin A: 237% DV
1/4 cup water and cabbage mixture and stir well. Serves 2. Vitamin C: 50% DV
2 pinches of salt (to taste) Iron: 9% DV
pinch of pepper Zinc: 16% DV

Calcium: 6% DV

079
REFRESHING
side salad
Calories: 101
Salad: Directions Fiber: 5g
1/2 cup chopped
Sugar: 13g
cucumbers
1/2 cup chopped celery Fat: 1g
1. Combine all salad ingredients into a serving bowl.
1 carrot peeled and chopped Protein: 3g
1 small tomato chopped
2. Mix balsamic vinegar in a separate smaller bowl or dish
1 TBSP chopped red onion Potassium: 92mg
and stir in spices. Magnesium: 41mg
Dressing:
2 TBSP balsamic vinegar Sodium: 105mg
3. Pour dressing onto salad, mix well, serve and enjoy!
Pinch of: Omega 3: 1% DV
garlic powder
Himalayan salt Vitamin A: 572% DV
fresh parsley Vitamin C: 34% DV
fresh dill
Iron: 6% DV
chipotle spice
Zinc: 8% DV
Calcium: 8% DV

SIMPLE
shake
Calories: 284
1 frozen banana Carbs: 33g
3 frozen strawberries
Directions Fiber:5g
Sugar: 16g
1 scoop raw vanilla protein Fat: 8g
1. Place all ingredients into blender.
Protein: 27g
powder
2. Blend on high until smooth and enjoy! Potassium: 653mg
1 TBSP hemp seeds Magnesium: 166mg
Sodium: 182mg
Omega 3: 88% DV
1 ½ cup water Vitamin A: 8% DV
Vitamin C: 28% DV
Iron: 33% DV
Zinc: 81% DV
Calcium: 12% DV

081
BANANA
bites
Calories: 200

Sugar: 15g
1 banana sliced
Fat: 9g
1. Slice thick banana slices.
1 TBSP almond butter Protein: 5g
2. Add thin layer of almond butter to each banana slice.
Potassium: 542mg
ground cinnamon
3. Add tops to bottoms to make sandwich like bites. Magnesium: 75mg
Sodium: 2mg
4. Sprinkle cinnamon on top and enjoy!
Omega 3: 3% DV
Vitamin A: 3% DV
Vitamin C: 14% DV
Iron: 5% DV
Zinc: 9% DV
Calcium: 7% DV
082
CASHEW CHEESE
dip + veggies
(per serving)
SERVINGS: 2
Cheese: Directions Calories: 213

Carbs: 15g
1/2 cup cashews soaked
Fiber: 3g
1. Soak cashews in water overnight and then drain.
(overnight) Sugar: 3g
2. Add all ingredients to a high-speed food
1/2 peeled zucchini Fat: 14g
processor. Protein: 10g
3. Process until well-combined cheese spread texture Potassium: 428mg
Juice of 1/2 a lemon
forms. You may need to stop in between pulses to Magnesium: 108mg
1/4 tsp salt
Sodium: 148mg
push down the ingredients from the sides of the food
1 tsp apple cider vinegar
Omega 3: 6% DV
processor.
1/4 tsp garlic powder Vitamin A: 7% DV
4. Add to small container or bowl and serve with veg- Vitamin C: 20% DV
gies of choice! Makes 2 servings. Iron: 20% DV
Veggies of choice
Zinc: 38% DV
Calcium: 3% DV

083
This creation of this book has meant the world to me. I poured my time,
dedication and passion into it. Thank you so much for supporting our move-
ment and I hope you LOVE the recipes as much as we do. I appreciate ev-
ery single one of you. Stay healthy, stay vibrant and shine bright!
Follow Me !
@thekateflowers @thekateflowers Kate Flowers @thekateflowers @thekateflowers
And don’t forget to join the Freedom Food

group on facebook for daily support!
Check out my other recipe books here:
KATEFLOWERS.COM
hello@kateflowers.com
084
a
Thyoun k
085
index
INTRODUCTION - PG. 3 WHITE CHOCOLATE SMOOTHIE - PG. 52
GETTING STARTED - PG. 7 KATE’S FAVORITE SALAD - PG. 53
GOALS - PG. 9 GARLIC MAC & CHEESE - PG. 54
RECOMMENDATIONS -PG. 13 GREEN COCO SMOOTHIE - PG. 55
WATER - PG. 14 MOCK POTATO SALAD - PG. 56
CAFFEINE - PG. 15 COLLARD VEGGIE WRAPS - PG. 57
MOVEMENT - PG. 17 LIGHT DINNERS - PG. 58
MEDITATION - PG. 18 BASIL MARINARA - PG. 59
JUICE - PG. 19 ROMAINE TACOS - PG. 60
SUPPLEMENTS - PG. 20 TERIYAKI STIR FRY - PG. 61
WHAT TO EXPECT - PG. 22 RAINBOW SALAD - PG. 62
PREPARATION - PG. 24 TOMATO SOUP - PG. 63
14-DAY MEAL PLAN - PG. 26 BBQ SANDWICH - PG. 64
BREAKFAST BOWLS - PG. 32 KALE GODDESS SALAD - PG. 65
BLUEBERRY COBBLER BOWL - PG. 33 CORN CHOWDER - PG. 66
APPLE PIE BOWL - PG. 34 PORTOBELLO STEAKS - PG. 67
CREAMY CHIA PUDDING - PG. 35 CAESAR SALAD - PG. 68
FRUIT AND NUT BOWL - PG. 36 RAW LASAGNA - PG. 69
CHOCOLATE COCONUT PUDDING - PG. 37 FETTUCINI ALFREDO - PG. 70
STRAWBERRY SHORTCAKE BOWL - PG. 38 SNACKS & SIDES - PG. 71
TROPICAL OMEGA OATS - PG. 39 HOT CHOCOLATE PROTEIN SHAKE - PG. 72
CARROT CAKE NICE CREAM - PG. 40 SPINACH AVOCADO DIP - PG. 73
GREEN OASIS BOWL - PG. 41 BASIL BITES - PG. 74
PROTEIN BOOST BOWL - PG. 42 SUN-DRIED TOMATO HUMMUS - PG. 75
CINNAMON TART BOWL - PG. 43 PINK PASSION SHAKE - PG. 76
BERRY OMEGA SMOOTHIE - PG. 44 VEGGIES & RANCH DIP - PG. 77
LUNCHES TO GO - PG. 45 GUACAMOLE & CUCUMBER CHIPS - PG. 78
MOCK TUNA SALAD - PG. 46 RAW COLESLAW - PG. 79
GREEN DREAM SMOOTHIE - PG. 47 REFRESHING SIDE SALAD - PG. 80
BROCCOLI SLAW SALAD - PG. 48 SIMPLE SHAKE - PG. 81
DEVILED ZUCCHINI BOATS - PG. 49 BANANA BITES - PG. 82
CHILLED AVOCADO SOUP - PG. 50 CASHEW CHEESE DIP & VEGGIES - PG. 83
LENTIL CURRY SALAD - PG. 51
086

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tabl se o f

26 14-DAY MEAL PLAN

32 SWEET BREAKFAST BOWLS

Freedom food is a diet lifestyle that is designed to give you the

Every recipe in this eBook is FREE of:

My journey was uniquely mine just as yours will

Your mindset matters and your thoughts are powerful.

“Health is my number one

You can work with this recipe book in different ways.

Another effective way to utilize this eBook is to exclusively eat

Either way, do your best to focus

Up to 60% of the human adult body is water.

Havoc in the body.

I highly recommend taking it slow!

some examples of healthy movement are:

One of the recipes I make on a regular basis is as follows:

To receive the benefits of

All good things

You want these toxins

\ drink plenty of water

The length of time you may experience detox depends on your

If you have any questions regarding ingredients please

Again, if you want to share your health and

Also, be sure you have joined the Freedom

Whether you are just starting, cleansing, or simply using this as

Most importantly, have fun with it!

Experimenting and trying new things is exciting and I truly

day 1 -Daily Vitamins*

-Hot Choc Shake

-32 oz Water -Green Coco -16 oz Green Juice -Rainbow Salad

day 2 -Daily Vitamins*

-16 oz Green Juice

day 4 -Daily Vitamins*

-32 oz Water -White Chocolate -16 oz Green Juice -Tomato Soup

day 5 -Daily Vitamins*

-32 oz Water -Brocolli Slaw -16 oz Green Juice -Romaine Tacos

day 6 -Daily Vitamins*

-32 oz Water -Chilled Avocado -16 oz Green Juice -Basil Marinara

day 7 -Daily Vitamins*

*if applicable **requires prep or can be prepared the night before

-32 oz Water -Deviled Zucchini -16 oz Green Juice -Kale Goddess

day 9 -Daily Vitamins*

-32 oz Water -Collard Veggie -16 oz Green Juice -Fettuccine Al-

day 10 -Daily Vitamins*

-16 oz Green Juice

-16 oz Green Juice

-16 oz Green Juice

-32 oz Water -White Chocolate -16 oz Green Juice -Raw Lasagne**

day 14 -Daily Vitamins*

*if applicable **requires prep or can be prepared the night before

*nutrition facts are approximate

*nutrition facts are approximate

Directions Calories: 462

Pudding: Carbs: 60g

1. Soak cashews for 2 hours, then drain. Fiber: 17g

consistency forms. Vitamin A: 5% DV

Filling: 6. Layer cashew cream and berries in bowl. Vitamin C: 10% DV

7. Serve and enjoy! Iron: 63% DV

4. Pour in the milk and enjoy! Omega 3: 293% DV

*nutrition facts are approximate

1 cup water Vitamin A: 4% DV

*nutrition facts are approximate

Cereal: Calories: 453