7 DAY G U T H E A L I N G , A N T I - I N F L A M M AT O R Y

Meal Program
With recipes, meal plans, and shopping lists designed
to help you heal your gut and reduce inflammation
Are you tired of feeling bloated, uncomfortable,
and like you’re constantly in pain?
We understand all too well. Gut and inflammation issues are two of the most common
health frustrations that people face to no avail. Whether it’s battling leaky gut or suffering
from chronic inflammation in your joints, these issues have become normalized in today’s
society.

Think about it. It seems every second person you meet is suffering from uncomfortable
bloating, digestive issues, joint pain, back pain... the list is endless. And more often than
not, they have simply learned to live with it.

We are here to say that pain and discomfort in the body is not normal! It’s your body’s way
of letting you know that something is out of balance.

Our team has put together this easy to follow, 7 day program to soothe your gut and
reduce inflammation.

Several of the recipes included are exclusively available in The Food Matters Cookbook,
and this is the first time we are sharing them for free!

You’ll also find expert tips from some of the teachers inside of the Food Matters Nutrition
Certification Program throughout, so make sure to keep your eyes peeled on what the
world’s leading health experts are saying about these topics and foods.

It’s time to prioritize your health again. Let’s start in the kitchen!
Meal Plan
Breakfast Lunch Dinner Snack Note:
Prep Chia
Pineapple & 3-Ingredient Pudding for
Turmeric Zucchini Linguini Chocolate Day 2
D Anti-Inflammatory with Basil Pesto
Naked Nachos
Macadamia
A Smoothie Cookies
Y
Expert Tip from Christa Orecchio:
1 There’s an enzyme found in fresh pineapple called bromelain that has been found to have anticoagulant
and anti-inflammatory properties and is often used to reduce pain and swelling. Including foods that have
anti-inflammatory properties is important because chronic inflammation has been linked to many diseases &
allergies including asthma, heart disease, diabetes, cancer and more.

Breakfast Lunch Dinner Snack

Chopped Salad
Coconut Chia Naked Nachos Vegan Banana
D Pudding
with Ginger Miso
(leftovers) Bread
A Tempeh

Y
Expert Tip from Cyrus Khambatta:
2 Onions and garlic are essential additions to an anti-inflammatory diet. Not only do they contain incredibly
potent immune-boosting phytonutrients, they contain organosulfur compounds, otherwise known as allicin
(and others), which have been shown to boost immune function. These compounds can help reduce
inflammatory substances found in your blood.

Breakfast Lunch Dinner Snack

3-Ingredient
Coconut Zucchini Linguini Moroccan
D Chocolate
Chia Pudding with Basil Pesto Vegetable
Macadamia
A (leftovers) (leftovers) Tagine
Cookies
Y

3 Expert Tip from Liana Werner-Gray:

An added benefit of healing the gut through food is being able to naturally heal anxiety. It’s important to eat
anti-inflammatory foods that are nutrient-rich and high in antioxidants, as this will help kill oxidative stress
and contribute to a healthy gut microbiome.
 Breakfast Lunch Dinner Snack

Chopped Salad One-Pan Baked

D Chocolate Lovers’
with Ginger Miso Pesto Salmon with
Vegan Banana
A Smoothie Bowl Bread
Tempeh (leftovers) Root Vegetables
Y

4 Expert Tip from Christa Orecchio:

Increasing your Omega-3 intake is one of the best things you can do to help bring inflammation down. Most
people consume too many Omega-6s and not enough Omega-3s which can contribute to inflammation. By
increasing your Omega-3 intake and reducing inflammation, you will also see a reduction in the symptoms
associated with autoimmune conditions and leaky gut syndrome.

Breakfast Lunch Dinner Snack

One-Pan Baked 3-Ingredient

Greek Breakfast
Thai Coconut Pesto Salmon with Chocolate
D Bowl with
Soup Root Vegetables Macadamia
A Avocado
(leftovers) Cookies
Y
Expert Tip from Tom O’Bryan:
5 Including a variety of fermented vegetables in your diet is going to be beneficial for your gut microbiome. You
can try buying 5 different kinds of fermented vegetables, and eat one forkful of a different ferment each day.
Taking one forkful is good for the different families of good bacteria in your microbiome. Make sure they’re
not pasteurized because pasteurization kills the bacteria that you want.

Breakfast Lunch Dinner Snack

Moroccan Spinach, Sweet

D Savory Gluten- Vegan Banana
Vegetable Tagine Potato & Lentil
Free Muffins Bread
A (leftovers) Dahl
Y

6 Expert Tip from Sayer Ji:

If you are looking to improve your overall gut health and more specifically your digestive health, flaxseed
is Sayer’s number one recommendation. It has an amazing array of beneficial fats, proteins, and hormone
modulating elements. Due to its high fiber content, flaxseed can help to relieve constipation.

Breakfast Lunch Dinner Snack

Savory Gluten- Spinach, Sweet

D Free Muffins
Thai Coconut
Potato & Lentil
Crunchy
A Soup (leftovers) Chickpeas
(leftover) Dahl (leftovers)
Y

7 Expert Tip from Dr. Josh Axe:

Leaky gut is a common issue, and what you may not know is that autoimmune disease is often first caused by
leaky gut. Leaky gut is largely affected by the food we eat, especially sugar. If you’re looking to heal leaky gut,
it’s worth eliminating sugar from your diet as it feeds Candida and yeast in your body causing issues when
GMO sugar sources kill off beneficial microbes in the gut.
Recipes

Pineapple & Turmeric

Anti-Inflammatory
Smoothie
Serves: 1 We’re kicking off Day 1 with a recipe that offers various health
benefits. Turmeric helps detox the body, lower inflammation
Ingredients: and promotes a healthy immune system. Pair it with
1 cup diced pineapple pineapple, which contains bromelain, a digestive enzyme that
1 teaspoon turmeric powder or freshly grated supports breaking down and absorbing nutrients from the
1 tablespoon chia seeds food we eat, and you’ve got yourself a winner.
1 tablespoon shredded coconut
1/2 lime, peeled
1 cup water or coconut water
1 teaspoon maca powder
1 pinch black pepper

Method:
1. Blend all ingredients together until smooth
and creamy.
Zucchini Linguini
with Basil Pesto
Are you someone who tries and tries to be healthy but can’t
Serves: 2
get enough pasta? This recipe is for you. This greened-up
take on a traditional dish will hit all the right spots, so stock
Ingredients:
up on those veggies, and let’s get cooking. Plus, olive oil
4 medium zucchini
helps promote the growth of healthy gut bacteria!
1 1/2 teaspoons extra virgin olive oil
2 cups baby spinach
Pinch of unrefined sea salt and black pepper Method:
2 tablespoons Cashew Hemp Basil Pesto 1. Spiralize the zucchini into noodles, or use a peeler to make
1 cup cherry tomatoes, halved ribbons.
2 tablespoons hemp seeds 2. Heat the oil in a large frying pan over medium heat.
3. Lightly fry the zucchini, spinach, salt, and pepper and stir until
Cashew Hemp Basil Pesto: the spinach has wilted, about 1 to 2 minutes.
1 cup basil leaves 4. Remove from the heat, and add the Cashew Hemp Basil
1 garlic clove, peeled Pesto and tomatoes. Sprinkle with the hemp seeds before
¼ cup activated cashews serving.
1 tablespoon hemp seeds
1 pinch unrefined sea salt and black pepper Cashew Hemp Basil Pesto:
¼ cup extra virgin olive oil 1. Blend all the ingredients in a food processor. If using a mortar
Juice of 1 lemon and pestle, grind the basil, garlic, cashews, hemp seeds, salt,
1 tablespoon nutritional yeast (optional) and pepper to form a paste.
2. Add the oil and lemon juice at the end and mix. If you’d like a
cheesier flavor, add nutritional yeast.
Naked Nachos

Nachos are notorious for being a decadent, cheesy meal that

Serves: 2
is easy to make but often leaves you feeling like you need an
hour’s nap after eating them. For us, nachos are all about the
Sweet Potato Chips:
flavor in the toppings and a plant-based version like these
2 medium sweet potatoes
naked nachos are packed with ingredients that also pack a
Extra virgin olive oil
nutritional punch.
1 teaspoon sweet smoked paprika
Pinch of unrefined sea salt
Method:
Simple Guacamole: 1. Preheat the oven to 350°F (180°C).
1 avocado 2. Peel and slice the sweet potato into thin discs, about half a
½ lime, juiced centimeter thick, and place in a bowl. Drizzle with olive oil,
Pinch of unrefined sea salt a pinch of paprika and sea salt. Line a baking sheet with
parchment paper and then arrange the sweet potato slices
Chunky Salsa: on it. Put in the oven to roast for 20 - 25 minutes.
1 tomato, diced 3. While the sweet potatoes are in the oven, prepare the
¼ red onion, diced guacamole by mashing all ingredients together with a fork.
1 x 14 fl oz (400g) can black beans, rinsed 4. Then, make the chunky salsa by mixing all ingredients
½ lime, juiced together in a bowl.
¼ bunch cilantro (coriander), chopped 5. Once the potatoes are cooked, add half of the sweet
Pinch of unrefined sea salt and pepper potatoes to a bowl, top with half of the salsa, and a big dollop
of the guacamole.
3-Ingredient
Chocolate
Macadamia Cookies

Sometimes you just need a healthy sweet treat. Instead

Serves: 12 - 15
of relying on butter, flour, and sugar, these cookies let the
macadamias do all the hard work. Macadamias have a range
Ingredients:
of health benefits, including containing soluble fiber, which
1 cup Medjool dates, pitted
helps keep your digestive system moving. These store great,
1 cup macadamia nuts
so you can enjoy them all week.
1 tablespoon cacao powder

Method:
1. Preheat the oven to 350°F (180°C), and line a cookie tray with
parchment paper.
2. Blend all ingredients together to form the dough.
3. Scoop a tablespoon of the mixture, roll it into a ball, and
place on the lined cookie sheet. Repeat with the remaining
dough, spacing the cookies 2 inches apart. Note: If you’re
having trouble rolling the dough into balls, try chilling the
mixture for 10 minutes in the fridge.
4. Bake for 10-12 minutes or until the cookies begin to brown,
then remove from the oven.
Coconut Blueberry
Chia Pudding

Chia pudding is easy, versatile, and perfect for a grab & go

Serves: 2
breakfast. Make sure to prep this the night before for an easy
morning. Chia seeds are a powerhouse for your gut. The fiber
Ingredients:
in chia seeds helps to support your digestive system. Feeding
2 cups fresh or frozen blueberries, thawed
the bacteria in the intestine helps it thrive and nourish your
1 1/2 cups unsweetened plant-based milk of
body with essential compounds for immunity and overall
choice (coconut, almond, oat)
health.
1 tablespoon pure maple syrup
1/4 teaspoon ground cardamom
1/4 teaspoon ground nutmeg
Method:
1/4 teaspoon ground cinnamon
1. Add the blueberries to a medium mixing bowl along with
1 pinch unrefined sea salt
the plant-based milk, maple syrup, cardamom, nutmeg,
1/4 cup chia seeds
cinnamon, and salt. Using a metal fork, mash ingredients
together.
2. Pour the mixture into 2 large sealable jars or containers.
3. Add the chia seeds, shake, then refrigerate overnight.
4. Optional- Add your own homemade granola on top.
Chopped Salad with
Ginger Miso Tempeh

Have you tried cooking with miso? It is a rich source of

Serves: 2
probiotics, so you can rest easy knowing that you’ll be
enjoying a hefty dose of the beneficial bacteria, a. Oryzae,
Ginger Miso Tempeh:
which has been linked to immune response and increased
1 tablespoon white miso paste
amino acid uptake. Miso helps stimulate digestion, restores
1-inch ginger, peeled and grated
beneficial gut bacteria, and is high in vitamin B and
2 tablespoons maple syrup
antioxidants, making it the perfect ingredient to support gut
1 tablespoon apple cider vinegar
health.
Unrefined sea salt and pepper, to taste
1 x 10 oz (300g) package tempeh, cut into strips
2 tablespoons hulled tahini
Method:
1 tablespoon coconut oil
1. Prepare the dressing by whisking together the miso paste,
ginger, maple syrup, and apple cider vinegar. Season with
Chopped Salad:
salt and pepper.
8 oz (250g or 1 punnet) cherry tomatoes, halved
2. Split the dressing into 2 bowls. In one bowl, add the tempeh
2 baby romaine (cos) lettuces, roughly chopped
strips and set it aside to marinate for 10 minutes (the longer
½ avocado, diced
you marinate the better). In the other bowl, add the tahini and
¼ bunch radishes, diced
whisk together until combined to make a dressing.
1 medium cucumber, diced
3. After the tempeh has marinated, heat ½ tablespoon coconut
½ bunch parsley, chopped
oil in a frying pan set over medium heat. Add the tempeh
¼ bunch cilantro (coriander)
strips and cook until golden.
4. Combine half of the chopped salad and tempeh in a bowl
with a drizzle of the dressing.
5. Store the remaining tempeh, undressed salad, and dressing
in airtight containers in the fridge.
Vegan Banana Bread

Vegan baking can be a challenge at first. But you can’t go

Serves: 1 loaf
wrong with this vegan banana bread. Spiced with cinnamon
and nutmeg, your kitchen will smell like a dream while
Ingredients:
baking. One for the big and little kids!
3 medium overripe bananas ( approx. 1 1/2 cups)
1 tsp vanilla extract
1 flax or chia egg (see below)
Method:
3 tbsp coconut oil, melted
1. Preheat oven to 350°F (180°C) and line a loaf pan with
1/4 cup maple syrup
parchment paper.
3 tsp baking powder
2. Prepare your chia or flax ‘egg’ by grinding 1 tablespoon of
3/4 tsp sea salt
flax or chia seed and combining with 2 ½ tablespoons of
1/2 tsp ground cinnamon
water. Let it sit for 5 minutes.
¼ tsp nutmeg
3. Mash bananas in a large bowl with a fork.
3/4 cup almond milk
4. Add to the large bowl, all wet ingredients (vanilla, coconut
1 1/4 cup almond meal
oil, flax/chia egg, maple syrup & almond milk) and whisk
1 1/4 cup gluten-free flour (we used brown rice
vigorously to combine.
flour, quinoa flour would work great too)
5. Add baking powder, sea salt, spices and almond meal and
gluten-free flour blend and stir.
6. Pour banana bread mixture into your prepared loaf pan.
7. Bake for 45 - 60 minutes. When ready, it should feel firm to
touch and golden brown on top. (Skewer should come out
clean).
Moroccan Vegetable
Tagine
Learning to cook with various spices is a game-changer
Serves: 2
in adding flavor to your dishes. But also for adding health
benefits! This dish combines potent anti-inflammatory herbs
Ingredients:
like turmeric, cinnamon, ginger, and garlic. So you can feast
2 tablespoons extra virgin olive oil
knowing your body is getting a healthy dose of much-needed
1 yellow onion, diced
nutrients.
2 garlic cloves, grated
1 teaspoon cumin seeds
1 tablespoon harissa paste Method:
1 inch of fresh ginger root, grated 1. Heat oil in a large saucepan over medium heat.
1 teaspoon ground cumin 2. After 1 minute, add the onion, garlic, and cumin seeds,
1 teaspoon ground turmeric and stir until the onion is almost translucent, about 3
1 teaspoon ground cinnamon minutes. Add the harissa paste, ginger, cumin, turmeric, and
1 medium eggplant, cubed cinnamon, and cook for a further couple of minutes.
1 medium zucchini, cut into 1-inch pieces 3. Once the sources are fragrant, add the eggplant, zucchini,
1 red bell pepper, sliced into strips and bell pepper. Cook for 5 minutes, stirring occasionally
One 14-oz can of crushed tomatoes, with liquid and making sure the spices do not burn on the bottom of the
½ cup of vegetable stock saucepan. Add a small amount of water if this happens.
1 pinch of sea salt & pepper 4. Add the tomatoes and vegetable stock to the saucepan, and
One 14-oz can of chickpeas beans, drained season with salt and pepper.
and rinsed 5. Bring the tagine to a boil, then reduce to simmer over low
¼ cup of raisins heat. Pop on a lid, and let the vegetables cook for 15 minutes.
Test the vegetables at the 15 minute mark. If they’re still firm,
allow the vegetables to cook for a further 5-10 minutes.
6. Add the chickpeas and raisins, and cook for 2-3 more
minutes. Remove from the heat and serve.
Chocolate Lovers’
Smoothie Bowl

Chocolate lovers rejoice! This smoothie bowl is packed with

Serves: 2
goodness but will have you feeling like you are enjoying an
indulgent treat!
Smoothie Bowl Ingredients:
1 medium banana, peeled, sliced, and frozen
¼ avocado
Method:
1 tablespoon unsweetened cocoa powder
1. Add all ingredients into the blender and blend until smooth.
1 tablespoon hemp seeds
2. If the smoothie is a little thick, add more plant-based milk to
1 cup unsweetened plant-based milk of
the blender to achieve your desired consistency.
choice (coconut, almond, oat)
3. Pour into a bowl, and add toppings as you wish.
Pinch of unrefined sea salt
1 teaspoon chia seeds

Optional Toppings:
2 tablespoons Homemade Granola
2 tablespoons coconut yogurt
1 tablespoon frozen mixed berries
1 tablespoon hemp seeds
One-Pan Baked
Pesto Salmon with
Root Vegetables
This is a hearty, cozy meal that keeps things fresh and
Serves: 2 delicious. Fatty fish (like salmon) contain Omega-3s, a
polyunsaturated fatty acid, structurally signified by their
Ingredients: double bonds between carbon atoms. These fats can
2 small beets, halved reduce the production of molecules and substances linked
2 carrots, chopped to inflammation, such as inflammatory eicosanoids and
1 small sweet potato, diced cytokines.
6 brussels sprouts, halved
2 tablespoons extra virgin olive oil
½ teaspoon sea salt & pepper Method:
¼ cup Cashew Basil Hemp Pesto (see page 6) 1. Preheat the oven to 400°F (200°C).
Two 5-to-7 oz salmon fillets (150 to 200 grams) 2. On a lined baking tray, toss the beets, carrots, sweet potato,
Juice of ½ lemon and brussels sprouts with oil, salt, and pepper. Bake for 20
minutes.
3. Make the hemp pesto if you haven’t already.
4. Remove the vegetables from the oven, place the salmon
fillets in the middle of the tray, and top with enough pesto to
cover the top of the fillets.
5. Return to the oven and roast for 12-15 minutes, or until the
salmon is cooked to your liking.
6. Serve the salmon with a squeeze of lemon juice and an extra
dollop of pesto on the side.
Greek Breakfast Bowl
with Avocado
Serves: 1 Broccoli for breakfast? It sounds odd, but trust us on this
one. Adding greens at breakfast is a great way to get a head
Ingredients: start on your daily vegetable intake. Make sure not to skimp
2 teaspoons extra virgin olive oil on the sauerkraut - it’s a probiotic-rich food. This is because
¼ head of broccoli, finely chopped of the good bacteria, which can help to improve a wide
½ cup baby spinach, roughly chopped range of symptoms, from reflux to constipation. Including a
½ lemon variety of fermented foods in the diet may improve intestinal
½ cup quinoa, cooked health and, as a result, support the immune system and anti-
¼ bunch of mint leaves, destemmed and finely inflammatory responses.
chopped
¼ bunch parsley leaves, destemmed and finely
chopped Method:
1 organic free-range egg 1. Heat 1 teaspoon olive oil in a medium frying pan on high
½ avocado, sliced heat. Add the broccoli, spinach, and a squeeze of fresh
1 teaspoon hemp seeds lemon juice. Then add the quinoa and stir for a couple of
1 teaspoon sesame seeds minutes until the greens are cooked but still vibrant in color.
1 tablespoon sauerkraut Mix in the mint and parsley, and pour into your bowl.
1 pinch sea salt & black pepper 2. Return the frying pan to the stove. Heat 1 teaspoon of olive
oil, and crack the egg into the pan. Let the egg cook until the
edges are crispy, then place a lid on the frying pan and allow
the egg to continue to steam to your liking. This will be about
2 minutes for a runny yolk or up to 3 minutes for a medium
yolk.
3. Top the greens with the fried egg and avocado. Add the
hemp seeds, sesame seeds, sauerkraut, salt, and pepper, to
taste.
Thai Coconut Soup

There is something about the combination of pumpkin, a

Serves: 2-3
Ingredients:
1 tbsp coconut oil
1 onion, chopped
3 cloves garlic, crushed
1 knob of ginger, peeled and grated
1-2 tbsp red curry paste
1-2 tbsp ground turmeric
1 tsp sea salt
2 tbsp coconut sugar
½ medium-sized Kent pumpkin (or swap with
potatoes, sweet potato or any pumpkin variety
that you may have)
2 (14-ounce) cans of coconut milk
3 cups vegetable broth or stock
100g organic Tofu or Tempeh, chopped into
cubes
fragrant curry paste, and coconut milk! This Thai-inspired
pumpkin soup will warm you from the inside out. It’s
packed with nourishing ingredients, including several anti-
inflammatory ingredients.
Method:
1. Heat 1/2 tbsp coconut oil in a large saucepan or frypan over
medium heat.
2. Add the onion, garlic, and ginger, and stir-fry for a few
minutes until fragrant. Add the curry paste, turmeric, salt, and
sugar.
3. Stir fry for another few minutes. Add the pumpkin, coconut
milk, and broth. Simmer until the pumpkin is cooked through.
4. Allow to cool slightly, then transfer to a blender and puree
until smooth and silky.
5. Add more water or coconut milk if you want a thinner soup.
6. In a saucepan, heat 1/2 tbsp coconut oil and add the tofu,
stir-frying until light golden brown and crispy.
7. Serve up your soup, topped with any of your favorite veggies
that you have on hand and some crispy tofu!
Savory Gluten-Free
Muffins
Serves: 6
Ingredients:
Coconut oil for greasing
1 ½ cup grated zucchini
1/4 cup sun-dried tomatoes
1 garlic clove
1/2 cup pepitas (pumpkin seeds)
2 eggs
2 tablespoons flaxseed meal
1/4 cup tapioca flour
1 tablespoon coconut flour
1-2 teaspoons dried herbs
pinch of salt & pepper
¼ tsp baking powder
Make these delicious savory muffins in advance, keep in the
freezer and just reheat when you need them!
Method:
1. Preheat oven to 350 °F (175 °C)
2. Grease a medium muffin tray (6) with coconut oil.
3. Grate zucchini, using your hand squeeze out any excess
liquid, and add to a mixing bowl.
4. Place sun-dried tomatoes, pepitas and garlic in a blender
and blend until well combined. Transfer to a mixing bowl with
grated zucchini.
5. Add eggs, flaxseed meal, tapioca, herbs, salt, pepper and
baking powder. Combine all ingredients well and divide
mixture evenly between muffin tray.
6. Bake in the oven for 30-35 minutes. Remove and allow to
cool before serving.
Spinach, Sweet
Potato, and Lentil
Dahl
Serves: 2
Ingredients:
1 tablespoon extra virgin olive oil
1 small yellow (brown) onion, finely diced
1 garlic clove, crushed
1-inch piece of ginger, peeled and finely
chopped
½ long red chili, finely chopped
1 teaspoon ground turmeric
½ teaspoon ground cumin
½ teaspoon garam marsala
1 tablespoon tomato paste
1 x 14 fl oz (400g) can diced tomatoes
1 medium sweet potato, cut into small even
chunks
½ cup red split lentils, soaked overnight
1 cup vegetable stock
½ x 14 fl oz (400mL) can coconut cream
1 cup baby spinach leaves
Packed with fresh, seasonal vegetables and spices to support
digestion and immunity, alongside the healthy fats of coconut
cream that give you brighter energy for longer. The best part
about this dish is it comes together in half an hour, and you
can easily double the batch to last a week!
Method:
1. Heat the olive oil in a large, wide-base pot or pan over
medium-high heat. Add the onion and sautéuntil it begins to
soften.
2. Add the garlic, ginger, and chili, continuing to sauté for
another minute. Then add turmeric, cumin, and garam
marsala. Lightly sauté for 2 - 3 minutes or until fragrant.
3. Add the tomato paste, tomatoes, sweet potato, lentils, stock,
and coconut cream. Stir well and bring to a boil. Reduce
heat to low and simmer for 20 - 25 minutes or until the sweet
potato is cooked. Stir through baby spinach leaves right at
the end.
Crunchy Chickpeas
Serves: 2
Ingredients:
1 15-oz cans chickpeas
1 tablespoon extra virgin olive oil
½ teaspoon sea salt
1- 2 to 4 teaspoons of spices
Crunchy and spicy is a combination that we love in our food!
Bake your own crispy chickpeas for a tasty and healthy
snack. Give your body a boost by using anti-inflammatory
spices like turmeric, ginger, garlic, cinnamon, and more!
Method:
1. Preheat the oven to 400°F (200°C).
2. Rinse and drain the chickpeas by pouring chickpeas into a
strainer and rinsing with running water.
3. Pat the chickpeas dry.
4. Toss the chickpeas with olive oil and salt, and spread the
chickpeas out in an even layer on the baking sheet.
5. Roast the chickpeas in the oven for 20 - 30 minutes until
golden and crisp, checking every 10 minutes and giving the
pan a shake.
6. Toss the chickpeas with the spices.
Sh op p i n g L i st
Pantry Items You May Already Have

ground spices extra virgin olive oil almond meal red curry paste
salt hemp seeds gluten-free flour tapioca flour
pepper garlic harissa paste coconut flour
turmeric ginger vegetable stock red lentils
sweet smoked nutritional yeast sesame seeds maca powder
paprika (optional) coconut sugar
cardamom cacao powder/cocoa pumpkin seeds
nutmeg powder
flaxseeds
cumin seeds maple syrup
tomato paste
cinnamon apple cider vinegar
tahini
garam marsala coconut oil
raisins
chia seeds vanilla extract
quinoa
shredded coconut baking powder

Things To Purchase

1 pineapple 1 can black beans 1 bunch radish 2 5-7 oz salmon fillets

2 limes 1 bunch cilantro 1 cucumber 1 small head broccoli
7 zucchinis 1 cup medjool dates 1 bunch parsley 1 bunch mint
3 ½ cups spinach 1 cup macadamia nuts 4 bananas 3 organic free-range
2 cups cherry 2 cups blueberries 3 yellow onion eggs
tomatoes (fresh or frozen) 1 medium eggplant sauerkraut
2 cups basil leaves 3 ¼ cups plant based 1 red bell pepper 1 Kent pumpkin
½ cup cashews milk 3 cans coconut milk
2 cans diced tomato
3 lemons 1 tablespoon white 1 pack of tofu
2 cans chickpeas
miso paste
4 sweet potato beans 1/4 cup sun dried
1 pack tempeh tomato
3 avocados 2 small beets
2 baby romaine 1 red chili
1 tomato 2 carrots
lettuces
1 red onion 6 Brussels sprouts