Hammer Nutrition Cookbook

In the
Kitchen
with Hammer Nutrition
Healthy
Delicious
Real Food Recipes
OVER 150 HEALTHY
RECIPES!
HAMMER NUTRITION
dishes up fresh ideas for healthy, wholesome meals!
Whether you’re training, competing, or just living your life, at
Hammer Nutrition, we believe the food you eat is of the utmost
importance. We believe our bodies perform best when they have
strength, rest, and proper fuel. While we supply the supplements
and performance fuel, healthy whole foods are what we aim to
inspire.
When Brian and I were growing up, our family raised us to eat the
healthiest foods possible. So we tried to capture our love of simple,
fresh, healthy whole foods in this book. In the pages to come, you’ll
find an eleven-year collection of simple, healthy, and easy recipes
we have previously published in our Endurance News magazine.
You’ll find over 150 recipes that include delicious protein-packed,
plant-based meals; some vegan, allergen-free, and gluten-free
meals; and much
more. While some
recipes are a little Acclaimed California-
more decadent, most based chef Laura
Labelle studied at
have few ingredients Ecole De Cordon Bleu
and can be made in a in Paris and received
very short time. We a “Grand Diplome” in
hope you will be mo- cuisine and pastry. She
tivated and excited to has established two
add some new tricks successful ventures, Cafe
Luna and Quality Food
to your food prepara- and Beverage, and also
tion needs and habits. worked as a personal chef for various celebrities and
for Mix This music studio. Laura is an accomplished
All recipes, unless open water swimmer and enjoys practicing yoga and
noted, are from the sharing her cooking with family and friends.
kitchen of
Laura Lee Labelle.
Food Allergen Disclaimer: These recipes may contain peanuts, dairy, wheat,
or other ingredients that may be problematic for those with food allergies. Clients
concerned with food allergies need to be aware of this risk. We will not assume
any liability for adverse reactions to foods consumed or items one may come in
contact with while preparing recipes from In the Kitchen with Hammer Nutrition.
Main Contents
Smoothies and Drinks 3
Breakfast 13
Salads 29
Dressings, Dips, & More 57
Soups 93
Sides 105
Entrees 127
Desserts 183
DRINKS
Smoothies & Drinks
Almond Milk 4
Blackberry Banana 4
Blueberry Strawberry Smoothie 6
Busy Bee 6
Date Smoothie for Two 6
Chunky Monkey Shake 7
Gingersnap Smoothie 8
Green Protein 9
Green Tea Berry 9
Horchata at Home 9
Iced Hammer Mocha 10
PB & J Smoothie 11
Strawberry Blonde 11
Strawberry Watermelon 11
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www.hammernutrition.com
Almond Milk
INGREDIENTS
5 cups filtered water
1 cup raw almonds
(blanched or not)
1/3 cup pitted dates
(Medjool recommended)
1/2 vanilla bean*
(or 1 tsp extract) PREPARATION
Add all ingredients (*if you use a bean, cut it
open and scrape out the paste inside of it) to
a blender, and puree for 2 minutes on high.
Pour mixed ingredients through a fine sieve.
This is a very creamy, slightly sweet version
of almond milk that my kids love and so do I.
Blackberry Banana Smoothie

Makes 1 serving
INGREDIENTS Smoothie
1/2 cup blackberries (frozen or fresh) BLEND
1 banana Whip it good! Blend all
ingredients in a blender.
1/2 cup almond milk (or lowfat milk, Enjoy!
soy milk, or rice milk)
1 scoop Vanilla Hammer Protein
(Whey, Vegan, or Soy)
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DRINKS
5
Blueberry Strawberry Smoothie
Makes 1 serving
INGREDIENTS
1 scoop Hammer Strawberry Whey Protein
1 cup frozen blueberries
1 tsp fresh ground flax seed
1 cup almond milk
1/2 tsp cinnamon
1/2 cup water
Busy Bee
Makes 1 serving
INGREDIENTS
2 cups almond milk (or any milk substitute)
1 scoop Hammer Vanilla Protein (Whey, Vegan, or Soy)
1 Tbsp almond butter
1 banana
Incorporate
1 tsp honey the numerous health
1 tsp lecithin benefits of Hammer
Whey Protein, Hammer
Vegan Protein, and
Date Smoothie for Two Hammer Soy Protein
into your daily diet.
Makes 2 servings
INGREDIENTS
1 1/2 cups almond milk (or any milk substitute)
1 cup ice
4 scoops Hammer Vanilla Protein (Whey, Vegan, or Soy)
2 bananas
1/2 cup dates
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DRINKS
Chunky Monkey Shake
Makes 1 serving
INGREDIENTS PREPARATION
1-2 frozen bananas Add banana, dates, almond or ca-
sliced evenly into rounds shew milk, cacao powder, cacao
3 pitted Medjool dates nibs, coconut flakes (optional), and
1 1/2 - 2 cups no-sugar- salt to high speed blender. Blend
added almond milk on high until thick and creamy.
2 Tbsp cacao powder Add in ice for a thicker consisten-
cy. Serve immediately.
1 tsp cacao nibs
Cocnut, salt, ice, if desired
7
Gingersnap Smoothie
INGREDIENTS Reader Recipe - Christy Jones
6 oz. soy milk Makes 1 serving
6 oz. chai tea
1 scoop Hammer Vanilla Soy Protein PREPARATION
1 Tbsp blackstrap molasses Put all of the ingredients in a blender, blend until
1 Tbsp powdered ginger smooth, and enjoy! This is easy to make, tastes
1/4 tsp cinnamon like a gingersnap cookie, and is a great source of
1 cup ice protein along with iron, calcium, and potassium
1 ripe banana (optional) (thanks to the blackstrap molasses).
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Green Protein Smoothie
DRINKS
Makes 1 serving
INGREDIENTS
1 cup shredded, fresh organic kale (loose, not packed)
1 cup frozen pineapple chunks
1 cup almond milk (or any milk substitute)
1 large ripe banana (I like to freeze my banana chunks)
1-2 scoops Hammer Vanilla Protein (Whey, Vegan, or Soy)
Green Tea Berry

Makes 1 serving
INGREDIENTS
1 1/2 cups chilled green tea
1 cup mixed frozen berries
1 banana
1/4 cup Hammer Vanilla Protein (Whey, Vegan, or Soy)
1 Tbsp flax seed
Horchata at Home
Reader Recipe - Steve Sundra
Makes 1 serving
1 cup water* Combine the ingredients in a tall
1 cup vanilla rice milk glass, stir well, and enjoy.
1 heaping scoop Hammer Perpetuem® *Suggestion: For stronger fla-
1 heaping scoop Hammer Vanilla Whey Protein vor, replace half of the water
with ice.
2 Tbsp Hammer Apple Cinnamon Gel
Extra cinnamon to taste
9
Iced Hammer Mocha
Makes 1 serving
2 scoops Hammer Chocolate Combine all ingredients in a tall glass
Whey Protein and enjoy!
1 cup organic 1% milk (or milk
substitute of your choice) BE A
1 1/2 cup crushed ice PROTEIN PRO
1 packet natural stevia sweetener Add Hammer Proteins to
(optional) all of your favorite bever-
ages to reap the benefits
with every sip!
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PB & J Smoothie
DRINKS
Makes 1 serving
INGREDIENTS
1 cup frozen blueberries
1 banana
1 Tbsp peanut butter
1 cup nonfat yogurt (any flavor)
Almond milk (or any milk substitute), to desired consistency
1 scoop Hammer Strawberry Whey Protein
Strawberry Blonde
Makes 1 serving
INGREDIENTS
1 cup orange juice
1 banana
6 frozen strawberries
1 scoop Hammer Vanilla Protein
(Whey, Vegan, or Soy)
Strawberry
Watermelon
Reader Recipe - John Maniaci
Makes 1 serving
INGREDIENTS
3 strawberries
2 cups watermelon
2 Tbsp nonfat yogurt
1 scoop Hammer Unflavored Whey Protein
11
Breakfast
BREAKFAST
Amaranth Granola Bars 15
Basic Pancakes 16
Easy Vegan Pancakes 16
Protein Waffles 19
Breakfast Quinoa 20
Gingerbread Oatmeal 21
Hot Turmeric Cereal 23
Kale & Eggs with Feta 24
Kale & Quinoa Frittata 24
Kale & Soft-Boiled Eggs 26
Protein Scramble 27
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Amaranth Granola Bars
Makes 12-18 bars
BREAKFAST
INGREDIENTS
4 Tbsp raw amaranth
1 cup dried, unsweetened, shredded coconut
1 1/2 cups mixed seeds and nuts (toasted sesame seeds, sunflower seeds,
pumpkin seeds, ground flax seeds, chopped walnuts, or almonds)
1/2 cup almond or peanut butter
2 packets Peanut Butter or Nocciola
Hammer Gel®
1/4 cup maple syrup
1 tsp vanilla extract
3/4 cup raisins or other dried fruit
PREPARATION
Butter or oil an 8-inch square baking dish. (If pan is metal, line it with oiled parchment
paper.) To puff the amaranth, heat a large skillet over high until it is very hot. Puff 1-2
tablespoons (a single layer) of amaranth at a time, stirring constantly, until most of the
amaranth has popped. (Not every seed needs to pop.) Pour the popped amaranth into a
bowl. Repeat until all amaranth is puffed.
In a medium-sized bowl, mix together the amaranth, coconut, seeds, and nuts. In a small
saucepan over medium heat, warm the peanut or almond butter until it is pourable.
Remove from heat, then add the Hammer Gel, maple syrup, and vanilla. Stir the liquid
mixture into the amaranth and nut mixture and stir until evenly combined. Add the dried
fruit and mix again.
Spread the mixture into an even layer in the baking dish.

Refrigerate for at least 90 minutes until set.
Cut into bars, then store in an airtight container in the refrigerator.
15
Basic Pancakes
Makes 4 servings
2 cups all-purpose flour, stirred or Sift together flour, baking powder, sugar,
sifted before measuring and salt. In a separate bowl, whisk togeth-
2 1/2 tsp baking powder er eggs and 1 1/2 cups of milk. Then, add
3 Tbsp granulated sugar to flour mixture, stirring only until smooth.
1/2 tsp salt Blend in melted butter. If the batter is too
2 large eggs thick, add milk. Cook on a hot, greased
1 1/2 to 1 3/4 cups milk griddle, using about 1/4 cup of batter for
2 Tbsp melted butter each pancake. Cook until lightly browned
1/2 cup dried cranberries or blueberries on both sides.
Easy Vegan
Pancakes
Makes 2 servings
INGREDIENTS
3/4 cup rolled oats (or oat flour)
1/2 cup almond milk (or other milk
alternative)
1/2 banana
Oil to coat pan
PREPARATION
Mix oats in a blender or food processor
to make flour. Add banana and milk.
Spoon onto a hot griddle or pan, cook
on both sides and enjoy.
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Vegan Pancakes
BREAKFAST
17
Incorporate
the numerous health
benefits of Hammer
Whey Protein, Hammer
Vegan Protein, and
Hammer Soy Protein
into your daily diet.
Protein Waffles
Makes 2 servings
BREAKFAST
INGREDIENTS
Dry Ingredients
4 cup whole wheat flour
1 cup Hammer Soy or Vegan Protein powder BE A
(your choice of flavor)
2 Tbsp baking powder (non-aluminum) MIX MASTER
1 tsp salt For this recipe, mix all the dry
Pinch cinnamon and nutmeg to taste ingredients together and store
in a sealed container. That
way, there is extra on hand for
Wet Ingredients easy breakfasts.
1 Tbsp vanilla
1 cup liquid of choice (buttermilk, almond milk, etc.)
1 egg white beaten stiff
PREPARATION
Put 1 heaping cup of your dry mix into a bowl.
Then add the wet ingredients. Mix well. Pour
into waffle maker and cook until done. Makes
6 waffles.
(Optional: top with fruit compote.)
19
Breakfast Quinoa
Makes 1 serving
INGREDIENTS
2 cups water
1/3 cup raisins (or other dried
fruit)
Pinch of salt (optional) PREPARATION
1/4 tsp cinnamon In a saucepan, boil 2 cups water with
1 cup quinoa raisins, salt, and cinnamon. Once liq-
uid is at a rolling boil, add quinoa, stir,
and reduce heat. Simmer until water
is absorbed (approximately 5 minutes,
as every stove is different). Remove
from heat and let stand 5 minutes.
Garnish with rice milk, fruit, and agave
nectar. Enjoy!
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Gingerbread Oatmeal
Makes 1 serving
BREAKFAST
1/2 cup old fashioned oats Cook oats in water along
1 cup water with the fresh ginger, tur-
meric, currants, and cinna-
1 tsp fresh, grated ginger mon. Drizzle molasses over
1 tsp fresh, grated turmeric root the cooked cereal, and then
sprinkle with the flax seeds.
1/4 cup dried currants For a little additional sweet-
1/2 tsp powdered cinnamon ness, add a bit of honey or
coconut sugar.
1 Tbsp molasses
2 tsp golden flax seeds
21
Hot Turmeric Cereal
Makes 2 servings
BREAKFAST
INGREDIENTS
2 servings oatmeal or hot rice cereal
2 tsp grated fresh turmeric
(or 4 Tissue Rejuvenator capsules)
sweeten with honey to taste
PREPARATION
In a medium-sized saucepan, prepare

the cereal according to package direc-
tions. For extra flavor, cook cereal in
almond milk instead of water. As the
cereal cooks, add either the turmeric
or Tissue Rejuvenator capsules. (Break
open the capsules and pour the con-
tents into the cereal.)
Add honey if a sweeter flavor is desired.
Serve with your choice of toppings and
milk.
23
Kale & Eggs Kale & Quinoa
with Feta Frittata
Makes 4 servings Makes 4 servings
INGREDIENTS INGREDIENTS
1 tsp ghee or olive oil 1 bunch of kale, cleaned
1 medium onion, finely chopped 1 large sweet onion, chopped
1 large bunch kale, finely chopped 1 Tbsp ghee
1/2 cup chicken or vegetable broth 2 cups cooked quinoa
(I use red for its color, but any will do.)
8 large organic free-range eggs
4 whole eggs (or substitute 6 whites)
2 tsp crumbled feta cheese
2 Tbsp Parmesan cheese (optional)
1 tsp ghee or olive oil
PREPARATION PREPARATION
In a medium-size skillet, heat the Prepare quinoa according to package direc-
ghee or oil, then brown the onion. tions. Meanwhile, prepare kale by removing
Add kale and broth, then steam for the thick center ribs and cutting the remain-
4 minutes. Remove skillet from the ing leaves into thin ribbons. Place the kale
heat and set it aside. into a medium-sized bowl. In a pan over
In a small bowl, whisk the eggs un- medium heat, heat 1 teaspoon of the ghee.
til fluffy. Stir in feta. In a separate Sauté the onion for about 5 minutes or until
nonstick pan, heat the ghee or olive it is transparent. Whip the eggs with an egg-
oil, then add the egg-feta mixture. beater or blender. Add the cooked onions,
Gently stir and cook the eggs to hot cooked quinoa, and whipped eggs (as
your liking. Plate kale and onion well as the optional Parmesan) to the bowl
mixture, and then spoon the cooked with the kale. Gently mix them together. In a
eggs into center. Garnish with hot large nonstick pan, heat the remaining ghee
sauce, or salt and pepper to taste. over medium heat. Add the entire mixture
and cook. When the bottom of the frittata
has set, use a large spatula to turn over the
entire frittata. (Use a plate if necessary to
turn the frittata upside down, and then slide
it back into the pan.) Cook through on the
reverse side, and then serve.
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Kale & Quinoa Frittata
BREAKFAST
25
Kale & Soft-Boiled Eggs
Makes 2 servings
INGREDIENTS
1 small onion, cubed 2 tsp balsamic vinegar
1 bunch of kale (center stems removed, 4 large, free-range eggs
leaves ribbon-sliced into 1/4-inch strips)
Himalayan salt and pepper
1 tsp of your favorite cooking oil
(I like ghee or avocado oil) Garlic powder (optional)
PREPARATION
In a medium-sized sauté pan, heat the ghee or oil, then “sweat” the onion until it begins
to soften. Add the kale, stir, then cover the pan with a lid for about 4 minutes to lightly
steam. Add the vinegar and stir. Season with salt and pepper to taste, along with the
optional garlic powder. Keep the kale covered/warm until the eggs are ready.
Soft boil the eggs: In a separate pot, bring water to a boil. Using a slotted spoon, gently
lower the whole eggs onto the water, taking care to not crack or break the shells. Set
your timer for 6 minutes, then promptly remove the eggs. Put them under cold water
to stop cooking. Enjoy eggs on top of the greens.
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Protein Scramble
Makes 2 servings
INGREDIENTS
3/4 cup rolled oats (or oat flour)
BREAKFAST
1 tsp ghee or olive oil
1 medium onion, chopped
1/2 cup chopped mushrooms
1/2 lb. ground chicken or turkey
1 small tomato, chopped
4 large basil leaves, chopped
6 egg whites
PREPARATION
In a medium-sized skillet, heat the ghee or oil. Sauté the onions and mushrooms until
they are lightly browned. Add the meat and cook thoroughly. Add the tomato, basil, and
egg whites. Stir continuously a few more minutes until cooked.
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Salads
Apple Avocado Salad 30
Beet and Apple Salad 32
Beet, Pecan, and Feta Salad 33
Bok Choy Slaw 34
Ceviche 34
Easy Leftover Salad 37
Egg Salad 37
Fennel and Orange Salad 37
SALADS
Kale and Quinoa Salad 38
Kale Salad with Peanut Dressing 38
Kale Slaw 39
Kimchi Potato Salad 40
Mediterranean Tuna Salad 41
Mixed Berry Salad 42
Napa Cabbage Slaw 43
Pear, Endive, and Walnut Salad 44
Pear Quinoa 45
Persimmon Salad 45
Peas and Carrots Salad 47
Quinoa Salad 47
' Dandelion Greens
Sauteed 48
Soba Salad with Miso Dressing 48
Smoked Herring or Trout Salad 49
Summer Salad 50
Tuna Salad 50
Vegan Egg Salad 52
Watercress Salad 53
White Quinoa with Mango and Avocado Salad 55
Wild Rice Salad 55
Apple
Avocado
Salad
Makes 4 servings
INGREDIENTS
1 head butter lettuce, shredded
3 Belgian endives,
cut crosswise into ribbons
1 large crisp apple, peeled and cubed
1 avocado, peeled, pitted, and cubed
1 tsp fresh dill, minced (or dried dill)
DRESSING
Juice of one large lemon
1/4 cup extra virgin olive oil
Salt and pepper to taste
Combine ingredients in a small bowl (or Hammer Blender Bottle!)
and mix well.
PREPARATION
Combine salad ingredients in a large bowl. Add dressing, gently toss,
serve!
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Apple Avocado Salad
PRO PAIRING
This salad is
fantastic paired
with grilled chicken or
shrimp!
SALADS
31
Beet & Apple Salad
Makes 6-8 servings
INGREDIENTS DRESSING
1 small bunch of baby beets 3 Tbsp extra virgin olive oil
1 large Braeburn apple 1 Tbsp seasoned rice vinegar
1 large head butter lettuce Salt and pepper to taste
1/4 cup toasted sunflower seeds
PREPARATION
Peel the beets and cut them
into quarters. Core the apple
and cut it into cubes. Com-
bine the salad ingredients in
a large bowl, then toss with
the dressing and toasted
sunflower seeds.
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Beet, Pecan, & Feta Salad
Makes 6-8 servings
INGREDIENTS
4 large boiled beets,
peeled, cooled, and sliced
1/2 cup toasted pecan halves
SALADS
1/4 cup crumbled feta cheese
3 Tbsp olive oil
1 Tbsp balsamic vinegar
1 Tbsp chopped fresh parsley
1 Tbsp chopped fresh basil
PREPARATION
Place the sliced beets in a
serving bowl. Cover them
with the toasted nuts, then
add the cheese. In a small,
separate bowl, mix the oil,
vinegar, herbs, and season-
ings. Just before serving,
pour the dressing over the
top of the salad ingredients.
Enjoy!
33
Bok Choy Slaw
Makes 2 servings
1 large head bok choy Cut cabbage crosswise into
(or 2-3 baby bok choy) thin slivers, chop cilantro and
1 bunch cilantro green onions, and grate car-
1 bunch green onions rots.
2 large carrots Mix all ingredients together in
1/4 cup seasoned rice vinegar a large salad bowl and enjoy.
Ceviche
Makes 2 servings
INGREDIENTS
1/2 pound halibut, diced small PREPARATION
1 jalapeño Combine halibut, jalapeño,
(ribs and seeds removed, minced) lime/lemon juice, red and
1/3 cup fresh lime juice or lemon juice green onions, chopped cilan-
3 Tbsp red onion, finely diced tro, and salt. Stir to combine
2 small green onions, sliced all ingredients, cover, and
1/4 cup chopped cilantro place in the fridge for at least
Large pinch of salt 2 hours.
1 avocado, diced
1 ripe sweet tomato When ready to serve, add
diced avocado, tomato, and
more salt to taste.
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Ceviche
SALADS
35
Fennel & Orange Salad
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Easy Leftover Salad
Makes 6 servings
1 cup diced butternut squash, Combine all of the above ingredients and add any
or sweet potato of our delicious salad dressings to compliment your
1 cup wild rice or any rice meal—or make this salad a meal on its own.
1 cup sliced grilled chicken,
beef, or shrimp
1 cup shredded green
cabbage
SALADS
Egg Salad
Makes 6 servings
12 organic eggs Bring water to a rapid boil, carefully place eggs in-
1/4 cup organic mayonnaise side, set timer for 10 minutes. Remove pot from fire
1/4 cup sour cream and run eggs under cold water. Peel eggs and let cool
completely. In a bowl place mayo and sour cream,
1/4 cup chopped cornichon
chop remaining ingredients and mix all together with
1/8 cup minced onion chopped eggs. Season and enjoy.
1/8 tsp cayenne
Paprika for decoration
Fennel & Orange Salad

Makes 6-8 servings
1 bulb fennel, cleaned and In a large salad bowl mix aru-
thinly sliced gula, red onions, pomegranate
3 oranges seeds, and fennel. Toss with the
4 cups baby arugula sliced oranges and dressing,
1/2 red onion, thinly sliced then serve!
1/2 cup pomegranate seeds
37
Kale & Quinoa Salad
Makes 6 servings
1 cup quinoa, rinsed Cook quinoa according to directions.
1 bunch kale Process kale to desired consistency in
1 red bell pepper food processor. Dice red bell pepper
1/3 cup red onion and red onion. Mix kale, pepper, onion,
3 cloves garlic, crushed garlic, and ginger in large bowl. Pour
1/2 inch fresh ginger, grated lemon juice over mixture and mix well.
1 lemon, squeezed Add apple cider vinegar and mix. Stir
3 Tbsp apple cider vinegar in olive oil.
Olive oil Let quinoa cool slightly and add to
Sea salt to taste mixture while still warm (not hot). Salt
to taste if needed.
Kale Salad
with Peanut Dressing
Makes 6 servings
INGREDIENTS DRESSING PREPARATION

1 bunch kale 1/4 cup peanut butter Shred kale, cabbage,
1/4 head green cabbage 1/2 cup orange juice and green onions.
2 green onions 1 Tbsp soy sauce Grate the carrot. Cut
1 large carrot 1 tsp chili flakes the apple into small,
1 large crisp apple Combine dressing in- thin slices. In a large
1 small bunch cilantro gredients in a bowl. salad bowl, combine
1/4 cup chopped peanuts Whisk until smooth the ingredients. Toss
(reserve for finish) and creamy. well with dressing.
Sprinkle with the pea-
nuts. Serve this salad
as is or with grilled
steak, chicken, or tofu.
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Kale Slaw
Makes 4-6 servings
1 bunch kale 1/2 cup extra virgin olive oil
12 baby Brussels sprouts 1/4 cup seasoned rice vinegar
Salt & pepper to taste
SALADS
1 large carrot
1 Fuji apple Combine all ingredients and
Juice of a lemon mix well.
1/2 cup dried cranberries
PREPARATION
Shredd kale and Brussels sprouts, either by hand or in a
food processor. Grate carrot. Cube apple and toss with lemon
juice to prevent browning. In a large bowl, mix kale, Brus-
sels sprouts, carrot, apple, and dried cranberries. Toss with
dressing and enjoy!
39
Kimchi Potato Salad
Makes 6-8 servings
2 lbs cubed cooked Yukon gold Mix all ingredients together
potatoes, cooled in a large bowl. Serve cold.
3/4 cup chopped kimchi
1/2 cup mayonnaise or veganaise
PRO PAIRING
Enjoy this salad
with a sandwich or
grilled chicken!
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Mediterranean Tuna Salad
Makes 6-8 servings
INGREDIENTS
1 cup green beans, cut into 1 inch pieces
1 heart of romaine lettuce, cut into thin ribbons
2 hard-boiled eggs, peeled and chopped
1 cup cherry tomatoes
SALADS
1 cup boiled and sliced baby potatoes
1/4 cup chopped Kalamata olives
1 6-oz. can white albacore tuna, drained
1/4 cup olive oil
1 Tbsp fresh lemon juice
Salt and pepper
PREPARATION
Lightly steam and then drain the green beans if they have not been
previously cooked. In a large salad bowl, gently mix together all of
the ingredients except for the olive oil, lemon juice, and seasonings.
Drizzle with the oil and lemon. Season to taste with salt and pepper!
Serve at room temperature or lightly chilled.
41
Mixed Berry Salad
Makes 6-8 servings
1-2 small heads of butter lettuce In a salad bowl, tear the lettuce
3 sprigs of green onions, sliced into pieces, then add the onions
1/4 cup raspberries and berries. Peel and pit the av-
1/4 cup blackberries ocado, cut it into squares, and
add to the salad. Add almond
1/4 cup sliced strawberries slivers. Toss with dressing and
1 ripe avocado enjoy!
1/2 cup slivered almonds, toasted
DRESSING
3 Tbsp rice vinegar
Combine dressing ingredients in a small
bowl (or Hammer Blender Bottle!)
and mix well.
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Napa Cabbage Slaw
Makes 6-8 servings
SALADS
1 head Napa cabbage Cut cabbage crosswise into thin
1 bunch cilantro slivers, chop cilantro and green
1 bunch green onions onions, and grate carrots. Mix all
2 large carrots ingredients together in a large
salad bowl and enjoy.
1/4 cup seasoned rice vinegar
43
Pear, Endive, & Walnut Salad
Makes 6 servings
4 large Belgian endives Slice endive into fairly thin cir-
1 large ripe Bosc pear cles. Core and cube the pear,
1 cup arugula and then toss the cubes in a
1/2 cup crumbled Gorgonzola cheese small amount of lemon juice
to prevent them from brown-
1/2 cup walnut pieces, broken ing. Place all of the ingredi-
ents in a bowl, then toss with
Dijon Vinaigrette and serve!
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Pear Quinoa Salad
Makes 6-8 servings
1 Bosc pear Core pear and cut into large
1 cup pear juice (or apple juice) chunks. Bring pear juice,
1 1/4 cups water water, and pear chunks to
a boil in small saucepan.
1 cup quinoa
Add quinoa and reduce to
a simmer. Cover and cook
SALADS
until liquid is absorbed,
approximately 20 minutes.
Remove from heat and let
stand 5 minutes.
INGREDIENTS
1-2 Japanese persimmons
Persimmon
1 bulb shaved fennel Salad
1 large crisp apple Makes 2 servings
1 cup of arugala
1 lemon squeezed
PREPARATION
Cut fennel in half length-wise and then slice into thin slivers. Remove core
from persimmons, and slice fruit into long, thin wedges. Core apple and
cut it into quarters. Slice quarters into smaller pieces, then toss them with
lemon juice to prevent browning. Mix all ingredients and toss with olive oil,
salt, and pepper to taste. You’ve made the perfect accompaniment to any
meal! Turn it into a main course by adding grilled salmon or chicken breasts.
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Quinoa Salad
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Peas & Carrots Salad PRO PAIRING
Almond Butter Turmeric
with Enjoy this salad
Dressing topped with beef, chicken,
salmon, or shrimp!
Makes 6-8 servings
INGREDIENTS
1 large head butter lettuce
2 medium Belgian endive
1/2 cup raw English peas or sliced sugar snap peas DRESSING
1 large carrot grated or cut thinly
1/3 cup lemon juice
3 Tbsp water
SALADS
PREPARATION 1 Tbsp honey
Wash veggies and dry. Put lettuce in a salad bowl. 3 Tbsp raw almond butter
Slice endives in cross-cut slivers, and add peas and 2 tsp powdered turmeric
carrots. For dressing: add all ingredients to a blend- 1 clove garlic
er and blend until smooth. Add more water or lemon 1 piece fresh ginger (1 inch, peeled)
juice if too thick. Optional: fresh cilantro or parsley
Quinoa Salad
Makes 6-8 servings
3 cups cooked quinoa In a large bowl, gently mix together all
Handful of cilantro, chopped ingredients. Refrigerate until ready to eat.
1 Tbsp olive oil Keeps up to three days.
Handful of cherry tomatoes (5-8)
1 small cucumber, diced
1 celery stalk, chopped
Bragg Liquid Aminos, or a drizzle of soy
sauce to taste
47
Sauteed Soba Salad
Dandelion with Avocado
Greens Miso Dressing
Makes 8 servings Makes 4 servings
3 pounds dandelion greens 1 package buckwheat soba noodles
(tough lower stems discarded, 1 bunch kale, curly or flat
leaves cut crosswise into 2-inch 1/2 large cucumber
pieces)
1/2 cup extra virgin olive oil (or ghee, DRESSING
coconut oil, or avocado oil) 1 avocado
5 large garlic cloves, smashed 1 garlic clove
1/4 to 1/2 tsp dried hot red pepper flakes 1 Tbsp extra virgin olive oil
1/2 tsp fine sea salt 3 Tbsp white miso
Juice from half of a lime
1/2 - 3/4 cup water
PREPARATION
Thoroughly clean the greens to remove any PREPARATION
sand or dirt, then drain. In a large stock pot,
bring about 8 quarts of water to a boil. Blanch Cook the soba noodles according to
the greens by dropping them into the boiling package directions. While the noodles
water. Cook 6-8 minutes. In a colander, rinse are cooking, remove the stems from
greens under cold water, then drain. Pat dry the kale and cut the leaves into small
to remove excess water. In a heavy skillet, pieces or ribbons. Chop cucumber into
heat cooking oil. Add red pepper flakes and small, thin semicircles or ribbons. When
garlic, stir for about 45 seconds, and then add noodles are cooked, drain and rinse with
greens. Sauté for about 4 minutes. Add salt hot water. Purée dressing ingredients in
to taste. a food processor until smooth. In a large
bowl, combine kale, cucumber, noodles,
and dressing.
Garnish with sesame seeds and/or
paprika, and serve with a wedge of lime.
Serve warm, or chill for one hour prior to
serving.
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Smoked Herring or Trout Salad
Makes 3-4 servings
INGREDIENTS
1 6-oz. can smoked herring
(kippers) or smoked trout
1 small onion, minced
1 celery stalk, minced
SALADS
1 clove garlic, minced
1/4 cup mayonnaise
Fresh cracked pepper to taste
1 small head butter lettuce,
washed and dried
Olive oil
Red wine vinegar
Perfect for
sandwiches
too!
PREPARATION
Drain the liquid from the fish. Use a fork to flake the fish into a medi-
um sized bowl. Add the onion, celery, garlic, and mayonnaise. Gently
stir to combine. Tear the lettuce into manageable-sized pieces. Put a
few of the lettuce pieces onto salad plates, then top with the salad.
Dress with a drizzle of olive oil and red wine vinegar.
49
Summer Salad
Makes 2 servings
2 organic hot house cucumbers, 1 tsp dry chopped dill
peeled and chopped in chunks Juice of one large lemon
1 cup organic cherry or grape 2 Tbsp olive oil
tomatoes 1/4 cup minced red onion (optional)
4 oz. crumbled feta cheese Salt and pepper to taste
• Combine dressing ingredients in a
small bowl (or Hammer Blender Bottle!)
and mix well.
PREPARATION
Combine the salad ingredients in a bowl, gently toss with the dressing,
and enjoy!
Tuna Salad
Makes 2 servings
INGREDIENTS
1/2 head of green leaf lettuce, 1/4 cup red onion, chopped
cleaned and shredded 1/2 cup fresh parsley
8 oz. can red kidney beans, drained 1 cup cooked red potatoes, diced
6 oz. can solid white tuna in spring 1 small tomato, sliced
water, drained 1 hard-boiled egg, sliced
1 carrot, chopped or grated Freshly ground pepper
PREPARATION
Mix all ingredients except egg and pepper in a large bowl and toss well.
For extra flavor, mix in your favorite fresh herbs. Top with egg and fresh pepper.
Add croutons or sunflower seeds if desired.
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Summer Salad
SALADS
51
Vegan Egg Salad
Makes 2 servings
INGREDIENTS
1 Tbsp apple cider vinegar 1 tsp garlic powder
1 Tbsp mustard 1 tsp dill
2 tsp honey 1/2 tsp cayenne pepper
1/2 tsp turmeric 1 tsp black pepper
1 block firm tofu (drained) 1 tsp parsley
2 Tbsp diced celery 1 tsp paprika
3 Tbsp diced onion 1 tsp salt (optional)
2 Tbsp nutritional yeast 2 Tbsp Vegenaise (optional)
PREPARATION
In a small bowl, mix together the first four ingredients, then set aside. Crumble
tofu into medium mixing bowl. Add celery, onion, nutritional yeast, garlic powder,
dill, cayenne, black pepper, parsley, and paprika. Mix with fork. Add reserved
vinegar/mustard/honey/turmeric mixture and combine with fork. Add salt and
Vegenaise if desired. Refrigerate for at least one hour. Enjoy!
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Watercress Salad
Makes 2 servings
INGREDIENTS
5 oz. baby arugula
BE A
SALADS
1 bunch watercress
MIX MASTER
2 Belgian endives Combine all ingredients in
1 large heirloom tomato a small bowl or Hammer
Shaker Bottle and mix
well!
DRESSING
1 Tbsp lemon juice
1 tsp Dijon mustard
1 large garlic clove, crushed
PREPARATION
Remove thick stems from the watercress and discard.
Slice the endive into rounds and sliver the tomato. In a
salad bowl, mix together the arugula, watercress, endive,
and tomato. Toss with dressing and enjoy!
53
Quinoa Mango Salad
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White Quinoa with
Mango & Avocado Salad
Makes 4 servings
2 cups water Bring water and salt to a boil. Add quinoa
Pinch Celtic sea salt and stir, reduce heat to a simmer, and cook
2 cups white quinoa approximately 15 minutes on low simmer
until water is absorbed. Remove from heat
2 large mangoes (not overly ripe)
and chill. Peel and pit mangoes and avo-
2 avocados
SALADS
cados, and then chop fruit into 1” cubes.
1/2 cup green onions, chopped Gently combine all ingredients and stir in
1/4 cup basil, chopped chilled quinoa. Enjoy!
1/2 cup olive oil
Wild Rice Salad

Makes 4 servings
INGREDIENTS
2 cups water 1/4 cup shredded basil
1 cup wild rice soaked overnight 1/4 cup shredded mint
1 quart chicken or vegetable stock 1/4 cup olive oil
1/2 cup lightly toasted walnuts 2 Tbsp walnut oil
1/2 cup dried cranberries 2 Tbsp lemon or lime juice
1 cup sliced celery stalks 2 Tbsp apple cider vinegar
PREPARATION
PRO PAIRING
Put rice in stock and boil, reduce heat to a simmer Enjoy this salad with
and let cook about 40 minutes until rice is tender. grilled steak, chicken,
Remove from heat, add cranberries, mix and cool. or fish!
Add remaining ingredients and enjoy.
55
Dressings, Dips, & More
Dips 59
Dressings 69
Gravies 81
Sauces 85
DRESSINGS
57
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Dips
Baba Ganoush 60
Hummus 61
Guacamole 62
Salsa 64
Organic Corn Salsa 65
DRESSINGS
Pico de Gallo 65
Tomatillo Salsa 65
Simple Summer Edamame Dip 66
Zesty Artichoke Dip 67
59
Baba Ganoush
Makes 2 servings
INGREDIENTS
1 large eggplant
1/4 cup tahini
3 cloves garlic, minced
1/4 cup fresh squeezed lemon juice
1 pinch ground cumin
1 Tbsp virgin olive oil
1 Tbsp chopped flat leaf parsley
1/4 cup Kalamata black olives
Salt to taste
PREPARATION
Roast eggplant over stove flame or grill until skin is slightly
charred on all sides. Wrap in aluminum foil and bake at 350
degrees Fahrenheit until soft. Blend eggplant and remaining
ingredients in food processor until smooth and creamy.
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Hummus
Makes 2 servings
DIPTIP
DIP TIP:
Serve
Servewith
withfresh
fresh
INGREDIENTS Naan (pita) bread!
Naan (pita) bread!
1 (19-oz.) can garbanzo beans,
half the liquid reserved
4 Tbsp lemon juice
2 Tbsp tahini
1 clove garlic, chopped
1 tsp salt
Black pepper to taste
2 Tbsp olive oil (or more depending on desired consistency)
DRESSINGS
PREPARATION
Put all ingredients in a food processor and blend. It is ready to serve!
Guacamole
Makes 2 servings
INGREDIENTS
1 ripe avocado
2 Tbsp green or white onion, chopped
1 Tbsp chopped garlic – optional
1 tsp lemon or lime juice
1 Tbsp salsa
Hot sauce to your liking
PREPARATION
Mash avocado and add rest of
ingredients. Enjoy!
Everything goes with guacamole! TRY ME WITH:
CHIPS STEAK
TACOS BURGERS
DIP
TIP CHICKEN SANDWICHES
SEAFOOD SALADS
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DRESSINGS
63
Salsas
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Organic Corn Salsa
Makes 4 cups
MIX ALL TOGETHER:
1 1/2 cups organic raw corn, cut off the cob
1 cup tomatoes, diced
1 cup cilantro (or coriander), chopped
1/2 cup red onion, chopped
3 tsp chopped jalapeño pepper Tomatillo Salsa
2 Tbsp lemon juice Makes 4 servings
INGREDIENTS
1 1/2 cups of water or broth
DRESSINGS
4-6 tomatillos
4 cloves garlic
1 jalapeño
1/2 bunch cilantro
Salt to taste
PREPARATION
Pico de Gallo In a saucepan, bring water or
broth to a boil. Put in all ingre-
Makes about 2 ½ cups dients (except cilantro) and boil
for 5 minutes till soft. Remove
MIX IN FOOD PROCESSOR: and cool. Blend with cilantro,
1 yellow or red onion, finely chopped salt and pepper to taste.
5 Roma tomatoes, finely chopped
1/2 cup fresh cilantro leaves
1 jalapeño
Juice of half a lime
Kosher salt
65
Simple Summertime
Edamame Dip
From the Kitchen of Alice Infelise
Makes 2 servings
DIP TIP
Serve with fresh
INGREDIENTS veggies & crackers!
1 cup shelled cooked organic
edamame beans
1/4 cup veganaise or mayonnaise
1 Tbsp vinegar or lemon juice
PREPARATION
Blend all ingredients in a food processor
or blender. Enjoy as a veggie dip or as a
spread for crackers or bread.
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Zesty Artichoke &
Lemon Dip
Makes 2 servings
INGREDIENTS
2 cloves garlic
2 shallots, peeled
2 Tbsp lemon juice
1/2 cup mayonnaise
(vegan optional)
DRESSINGS
1 Tbsp apple cider vinegar
3/4 cup cooked lima beans
1 Tbsp fresh parsley
1/2 tsp Himalayan salt
1 tsp mustard seeds
Fresh black pepper to taste
2 1/2 cups drained cooked
artichoke hearts
PREPARATION
Mince shallots and garlic. In a food processor, mix garlic, shallots, and
lemon juice. Add remaining ingredients except for the artichokes. Add
artichokes last and pulse minimally.
67
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Salad Dressings
Avocado Oil Mayo 70
Easy Ranch 70
Creamy Miso Dressing 71
Green Goddess Dressing 71
Honey Sesame Dressing 72
DRESSINGS
Vegan Ceasar 72
Tahini Dressing 73
Vinaigrettes 74
Apple Cider 75
Balsamic 75
Basil 77
Dijon 78
Strawberry Ginger 79
69
Avocado Oil Mayo
3 egg yolks Put all ingredients except avocado oil in food pro-
2 Tbsp lemon juice cessor and pulse a few times. Scrape down the
1 Tbsp water sides and turn processor on low. Slowly, in a thin
1 1/2 cups avocado oil stream, pour oil, taking 2 to 3 minutes to do so.
Mayo will thicken as you pour. Store in an airtight
Pinch salt and pepper container in the refrigerator for up to a week.
Easy Ranch
INGREDIENTS
1 cup mayo
1/2 cup Greek yogurt
2 minced garlic cloves
1 Tbsp chopped parsley
1 Tbsp chopped chives
1 Tbsp fresh lemon juice
1 tsp Worcestershire sauce
PREPARATION
Put all ingredients in a jar
and shake to mix. Enjoy as
a dip, sauce, or dressing.
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Creamy Miso Dressing
INGREDIENTS: PREPARATION
2 shallots, minced Put all ingredients in
1 clove garlic a blender and pulse
2 Tbsp lime juice until well mixed and
creamy! Enjoy over
2 Tbsp white miso
your favorite salad,
2/3 cup organic olive oil poultr, or chicken.
1/3 cup water
Green
Goddess
DRESSINGS
INGREDIENTS
1/2 cup Greek-style thick yogurt
1/4 cup mayonnaise
2 Tbsp lemon juice
1 Tbsp chopped chives
1 Tbsp chopped chervil
1 Tbsp chopped tarragon
6 basil leaves chopped
2 anchovy fillets (optional)
Salt and pepper
PREPARATION
Mix all ingredients in a mix-
er and blend untill smooth.
Enjoy on a salad or as a
spread or dip.
71
Honey Sesame Dressing
3/4 cup seasoned rice vinegar Put all ingredients in a small bowl
1 1/2 Tbsp honey (or Hammer Blender Bottle!).
1/2 cup light vegetable oil Mix well and refrigerate overnight.
1/4 cup sesame oil Use as salad dressing or marinade.
1 1/2 tsp sesame seeds
1 tsp soy sauce
Juice from half a lemon, strained
Vegan Caesar Dressing

INGREDIENTS
1/2 cup plain hummus 1 Tbsp capers, finely minced/smashed
2 tsp spicy mustard 3 Tbsp fresh minced garlic (6-7 cloves)
1 tsp lemon zest Healthy pinch sea salt & pepper to taste
1/4 Tbsp lemon juice, or to taste 3 Tbsp olive oil (for added creaminess)
PREPARATION Mix in blender or small mixer, or use hand mixer

to blend.
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Tahini Dressing
INGREDIENTS
1/3 cup tahini
1 garlic clove, minced very finely into a paste
2 Tbsp fresh lemon juice (about a half lemon)
1 Tbsp olive oil
1/4 tsp kosher salt
2 to 6 Tbsp lukewarm water
Pinch cumin (optional)
Pinch cayenne (optional)
1 Tbsp chopped fresh parsley, optional
DRESSINGS
PREPARATION
Whisk tahini, garlic paste, lemon juice, olive oil, and salt in a bowl until
combined—the mixture will thicken.
Add water, one tablespoon at a time, whisking well after each addition
until desired consistency. If you are making a spread, look for the
consistency of peanut butter. If making a sauce, add water until it’s
the consistency of runny yogurt. Stir in the optional cumin, cayenne
pepper, and parsley. Taste for seasoning and adjust.
73
Vinaigrettes
Apple Cider Vinaigrette
INGREDIENTS
1/2 cup oil of your choice
1/8 cup apple cider vinegar
1 tsp grated orange peel
1 tsp chopped flat parsley
Salt and Pepper
Combine all ingredients, mix well, and enjoy.
DRESSINGS
Balsamic Vinaigrette
INGREDIENTS
1 /2 cup oil of your choice Combine all ingredients, mix well, and
1/8 cup balsamic vinegar
1 tsp chopped basil or parsley
75
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Basil Vinaigrette
From the Kitchen of Ty Brookhart
INGREDIENTS
5 cloves garlic
1/2 shallot
2-3 anchovies
3/4 cup balsamic vinegar
2 Tbsp Dijon mustard
DRESSINGS
Pinch of cayenne
Pinch of both thyme and oregano
(fresh or dried)
Juice of one lemon
6-10 fresh basil leaves
Olive oil
PREPARATION
Add all ingredients except olive oil to a food processor. Blend until
fairly uniform. Gradually add olive oil until the dressing thickens, but
be careful not to let the olive oil overpower the dressing.
77
Dijon Vinaigrette
INGREDIENTS
4 Tbsp olive oil
2 tsp Dijon mustard
1 Tbsp red wine vinegar
PREPARATION
Put all ingredients in small bowl
(or Hammer Blender Bottle!),
and mix well.
DRESSIN’
LESSON
To add a little sweetness
to the overall taste, add a
splash of agave nectar
or honey. GOES GREAT
with Pear, Endive, & Walnut Salad
on page 44.
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Strawberry Ginger
INGREDIENTS
1/2 cup frozen strawberries 1 Tbsp fresh minced lemon thyme
1 Tbsp fresh minced ginger or mint
Juice of 1/2 lemon Black pepper to taste
1/8 cup apple cider vinegar 1/8 cup walnut, grape seed, or
1/8 cup balsamic vinegar olive oil
1/8 to 1/4 cup raw honey to taste,
depending on the sweetness of
the strawberries and balsamic
DRESSINGS
PREPARATION
Add strawberries,
ginger, lemon juice,
and vinegars to
a food processor
or blender. Blend
until smooth. Add
honey, herbs, and
black pepper while
blending. For thick-
er dressing, or to
increase calories,
add oil.
79
Gravies
Portobello Gravy 82
Vegan Gravy 83
DRESSINGS
81
Portobello Gravy
Makes 8 servings
INGREDIENTS
3 Tbsp grapeseed oil 1 tsp basil
1/2 yellow onion, diced 1/2 tsp dill
4-6 cloves garlic, minced 1/2 tsp thyme
1/2 cup portobello or shiitake 1/2 tsp rosemary
mushrooms, diced 1/2 tsp tarragon
1/2 cup chopped spinach (optional) 1/4 tsp chili powder
4 oz. tempeh (optional) 3 Tbsp warm water
1/4 cup diced celery (optional) 2 Tbsp liquid aminos
1 32 oz.-container portobello 1 Tbsp arrowroot powder
mushroom broth or cornstarch
1/2 tsp paprika
PREPARATION
In a medium saucepan, heat oil to medium high. Cook onion until
translucent. Add garlic and diced mushrooms (as well as optional
spinach, tempeh, or celery) and cook 1 more minute. Add broth and
spices. Bring to simmer, and reduce heat to low. In a small bowl,
combine water, liquid aminos, and arrowroot/cornstarch, and then
stir into broth. Simmer on low for 5 minutes, stirring occasionally.
If you prefer a smoother gravy, purée with immersion blender after
15 minutes of the gravy simmering on low.
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Vegan Gravy
Makes 16 ounces
1/2 cup vegetable oil Sauté onion and garlic in oil. Add herbs
1 small onion chopped de Provence and flour to make a roux.
3 cloves garlic Mix well and then add yeast, tamari, and
1/2 cup flour vegetable broth slowly while stirring.
1 Tbsp herbs de Provence
2 Tbsp nutritional yeast
2 Tbsp tamari ROUX
2 cups vegetable broth noun: /roo/
French - A mixture of fat
and flour used as a base
DRESSINGS
for gravies, sauces, &
soups.
GOES GREAT
with Cauliflower Mash
on page 110.
83
Sauces
Chimichurri Sauce 86
Easy Tomato Sauce 86
Kentucky BBQ Sauce 88
Mother-in-Law Kimchi 89
Pesto 90
DRESSINGS
Arugula Pesto 91
Vegan Pesto 91
85
Chimichurri Sauce
1 cup fresh, firmly packed Chop parsley and fresh oregano (if us-
flat-leaf parsley, trimmed ing), removing any large stems. Put all
of thick stems ingredients in a small food processor
3 to 4 garlic cloves and pulse until evenly mixed. Serve
2 Tbsp fresh oregano leaves OR immediately as a topping or side sauce
2 tsp dried oregano with your meal of choice. Refrigerate
1/3 cup olive oil if preparing early. If chilled, return to
room temperature before serving.
2 Tbsp red or white wine vinegar
1/2 tsp sea salt *Note: This sauce can keep for up to
1/8 tsp ground pepper two days refrigerated.
1/4 tsp red pepper flakes
Easy Tomato Sauce

2 Tbsp olive oil In skillet, sauté onions in olive oil, until
1 large onion, minced they start to soften. Add tomatoes and
1 lb. ripe grape tomatoes cook until they start to soften as well,
1 tsp fresh or dry oregano about 10 minutes. Remove from fire
1 tsp fresh or dry basil and add herbs and garlic. Use a hand
1 large clove garlic mixer or *carefully blend in a blender.
(*heat expands and will make a huge mess
Salt and pepper to taste if there is not air to spare)
ENJOY WITH
all of your favorites!
PASTA STEAK SEAFOOD CHICKEN
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DRESSINGS
87
Kentucky Barbeque
Sauce
INGREDIENTS
2 cups strong brewed
Hammer 53x11
Chain Breaker Coffee
1 cup bourbon whiskey
1 1/2 cups coconut sugar
1 cup soy sauce
1/4 cup cider vinegar
2 Tbsp Worcestershire sauce
PREPARATION
Mix all ingredients together in a sauce-
pan and simmer on low heat to reduce
liquid to about half. Brush on meat, or
use it as a condiment.
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Mother-in-Law Kimchi
INGREDIENTS SEASONING PASTE
1/4 cup anchovy sauce 2 Tbsp white miso
1/4 cup veggie/chicken broth 1/3 cup sweet rice-flour porridge
2 Tbsp minced garlic
1 Tbsp peeled, finely grated, fresh ginger
2 tsp honey
BRINE
2/3 cup Korean chili pepper flakes
1/2 cup thinly sliced yellow onion 1 medium head Napa cabbage
1/2 cup green onions, green parts only, 1 medium daikon radish
cut into 2-inch pieces 2 Tbsp kosher salt
DRESSINGS
PREPARATION
Cut the cabbage into quarters. Then cut each quarter in half lengthwise and
cut out the core. Lay each cabbage segment flat, then quarter into sections,
about 1 inch wide by 6 inches long. Peel and cut daikon into thin slices and
then in half to make semicircles. In a large bowl, toss the cabbage and daikon
with the salt and set aside to brine for 1 hour and 15 minutes. Rinse off
the salt in a bowl of cold water and let the daikon/cabbage leaves drain in a
colander for 20 minutes.
Seasoning paste: in a food processor fitted with a metal blade, process miso,
porridge, anchovy sauce, stock, garlic, ginger, and honey. Transfer the mixture
to a bowl and add 1/4 cup of the chili pepper flakes and mix by hand. Let rest
for 15 minutes.
In a large bowl, toss the cabbage, onion, green onions, and chives with the
remaining chili pepper flakes until the chili pepper flakes lightly coat the veg-
etables. Add the seasoning paste and mix until evenly distributed. Pack tightly
into a 2-quart container, cover, and set aside for up to 2 days at room tempera-
ture. Move the container to a refrigerator. As it ferments, cabbage will expand,
so be sure to place the jar on a plate or in a bowl to catch the overflow.
89
Pesto
Arugula Pesto
4 oz. chopped arugula Blend all ingredients in a food pro-
3 cloves garlic cessor or blender. Enjoy a small
1/2 cup of pine nuts amount as a sauce or spread on
sandwiches, cooked vegetables,
(can substitute with walnuts) poultry, or fish.
2 Tbsp white miso
1/2 cup olive oil
PESTO?
PRESTO!
DRESSINGS
Pesto is an easy
compliment to any meal.
Enjoy as either a sauce or
a spread.
Vegan Pesto
4 oz. basil leaves Blend all ingredients in a food pro-
3 cloves garlic cessor or blender. Enjoy a small
amount as a sauce or spread.
1/2 cup of pine nuts
2 Tbsp white miso
1/2 cup olive oil
91
Soups
Dahl (Yellow Lentil) Soup 94
Green Gazpacho 96
Green Magic Soup 97
Pink Soup 99
Potato Leek Soup 99
Pumpkin Soup 100
Sweet Potato Coconut Soup 101
Tomato Soup 102
SOUPS
Zucchini Soup 103
93
Yellow Lentil Soup
2 Tbsp ghee or olive oil Heat the olive oil or ghee in a soup
1 large onion, diced pot. Add the onion, celery, carrots,
2 stalks celery, diced and bay leaves. Then sauté until
vegetables soften and darken in
2 medium carrots, diced color. Add broth. Stir in lentils and
3 bay leaves bring to a low simmer. Cover and
32 oz. vegetable broth simmer for an hour or until lentils
2 cups red split lentils are very soft. Season with sea salt
and pepper to taste and enjoy for
Sea salt and pepper to taste lunch or dinner.
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SOUPS
95
Green Gazpacho
Makes 2-4 servings
INGREDIENTS
2 cups diced honeydew melon
1 large cucumber, seeded and diced
1 small sweet onion, diced
1 large ripe avocado, peeled, pitted, and chopped
1 small jalapeño pepper, seeded and chopped
4 large cleaned basil leaves
1 clove garlic
3 Tbsp white vinegar
1 Tbsp lime juice
PREPARATION
Blend all ingredients in a processor or blender. Serve chilled with a dollop
of plain yogurt and a few drops of olive oil to garnish.
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Green Magic Soup
Makes 4 servings
INGREDIENTS
1 Tbsp olive oil 1 lb. zucchini, cubed
1 large sweet onion (or 2 small), 2 (or more) cups parsley, chopped
chopped Fresh herbs of your choice
3 celery stalks, chopped Several cloves of garlic, minced (optional)
1 lb. green beans, roughly chopped 32 oz. chicken or vegetable stock
“The ultimate family comfort food!”
PREPARATION
Over medium temperature, heat olive oil in a large soup pot. Add onions
and cook several minutes until softened. Add celery, green beans, zucchini,
parsley, herbs, and garlic (if using). Cook about 5 minutes or until vegetables
begin to brown lightly. Add stock, bring to a boil, then gently simmer for about
SOUPS
10 minutes until vegetables are soft but still bright green in color. Remove the
pot from the heat. In a food processor or blender, carefully purée the soup in
batches. Return the puréed soup to the pot and gently reheat.
97
Potato Leek Soup
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Potato Leek
Pink Soup Soup
Makes 2-4 servings Makes 4 servings
3 Yukon gold potatoes 1 bunch leeks (3-4 good-sized ones)
1 leek 1/2 cup yellow onion, finely chopped
3 beets 2 Tbsp canola oil
2 carrots 8 cups white potatoes, diced
1 onion 5 cups water
4 cloves garlic 3 tsp chicken bouillon powder
1 tsp grated ginger 1 tsp salt (optional)
Salt and pepper 1 tsp dried dill
Oil or butter for sauté (or 2 teaspoons fresh dill)
8 cups vegetable or chicken stock Pepper to taste
SOUPS
PREPARATION PREPARATION
Thoroughly wash potatoes. Peel Chop white part of leeks and dis-
beets and carrots. Cut all into card the rest. In a large pot, sauté
1-inch cubes. Cut green parts off leeks and onion in canola oil until
leek and cut it lengthwise. Soak in transparent. Add potatoes, water,
water for a few minutes and slice bouillon, and salt if desired. Cook
into half-inch slices. Chop onion until potatoes are tender. Blend 3/4
and garlic. Sauté all ingredients of the soup in a food processor or
but broth in oil or butter, and then blender and return to pot. Add dill
add broth and cook until all are and pepper. Stir well and serve.
soft. Purée with immersion blend-
er and serve.
99
Pumpkin Soup
Makes 4 servings
INGREDIENTS
1 Tbsp olive oil, ghee, or coconut oil 1/2 tsp cumin
2 large white onions, diced 1/2 tsp cinnamon
3 large garlic cloves, minced 1/2 tsp turmeric
16 oz. pumpkin purée 32 oz. chicken stock or water
(Make your own: cut up a pumpkin Sea salt and fresh pepper to taste
and roast it in the oven until it is Optional: 1 cup heavy cream,
soft and mushy. Then scoop it out 1 cup unflavored almond milk, or
and purée it.) 1/2 cup cashews
PREPARATION
In a soup pot, heat the oil. Add the onions and garlic, then sauté until lightly
brown. Add pumpkin and spices, and then cover with stock or water, stirring
to blend. Bring to a boil and then reduce to a simmer; cook for 20 minutes.
Remove from heat and let stand for 20 minutes. If desired, stir in optional
cream, almond milk, or nuts. Carefully purée with a blender, food processor,
or handheld blender.
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Sweet Potato Coconut Soup
From the Kitchen of Sarah Hornby
Makes 6 servings
INGREDIENTS
1 Tbsp coconut oil
1 large onion, peeled andfinely chopped
2 garlic cloves, crushed
2 cm (3/4-inch) piece fresh ginger, peeled
and diced
2 - 3 sweet potatoes, peeled and diced
1 tsp lemon grass, chopped
600 ml. (20 fl oz.) vegetable or chicken broth
1 13-oz. can coconut milk
Salt and fresh ground pepper, to taste
SOUPS
PREPARATION
Heat coconut oil in a large saucepan. Add onion, garlic, and ginger,
and gently sauté until tender (about 5 minutes). Add diced sweet
potatoes and lemon grass, and cook for 3 more minutes. Add broth
and bring to a boil. Reduce heat and simmer covered for 20 minutes
until vegetables are tender. Cool soup slightly. Add half the can of
coconut milk, and purée in batches, using a hand blender or food
processor. Return soup to the saucepan. Add remaining coconut
milk. Salt and pepper to taste. Heat throroughly without allowing
the soup to boil. Add lime juice. Ladle soup into bowls and garnish
with lime zest. Enjoy!
101
Tomato
Soup
Makes 8 servings
INGREDIENTS
2 Tbsp oil of choice
2 onions, minced
2 Tbsp tomato paste
12 medium-sized ripe Roma or
other tomatoes
1 Tbsp chopped, fresh oregano
1 large clove garlic (optional)
32 oz. broth of choice
To make creamy: 1/2 cup half and

half, non-diary milk (unsweet hemp
or coconut), or raw blended cashews
PREPARATION
In a large soup pot, sauté onions in oil until softened, and then throw
in chopped tomatoes (with the bottoms removed), tomato paste,
oregano, and garlic. Continue to sauté for 5 minutes and then add
broth. Reduce heat and simmer for an additional 20 minutes, and then
puree. Salt and pepper to taste and add cream if desired.
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Zucchini
Soup
Makes 4 servings
INGREDIENTS
6 medium zucchini
1 large onion
1 tsp pure (not virgin) olive oil,
ghee, or coconut oil
1 quart chicken broth
2 sprigs fresh dill
Optional for a creamy version:

1/2 cup organic raw cream or
1/4 cup cashews
SOUP
SCOOP
SOUPS
For a vegan version,
substitute veggie broth
for the chicken broth.
PREPARATION
Wash zucchini and cut into inch-round slices (size or shape not im-
portant). In a 3-quart pot, heat oil on low, and then lightly sauté veg-
gies until softened. Add chicken broth and dill, and bring to a rapid
boil. Boil for 10 minutes. Remove from heat and let cool for 20 min-
utes. Purée with a hand mixer or in a blender, salt to taste, and enjoy!
103
Sides
Beet Salad 106
Brussels Sprouts 107
Brown Rice 108
Brown Rice Mushroom Pilaf 109
Cauliflower Mash 110
Cumin Carrots 110
Easy Mash 112
Garlic Beets 112
Garlic Green Beans 113
Gomaae Broccolini 113
Grilled Marinated Vegetables 114
Mushroom Yukon Potatoes 114
Parmesan Cauliflower 114
Poached Pears in Red Wine Sauce 115
Potatoes, Fennel, & Leaks au Gratin 116
Quick Veggie Sauté 117
Roasted Squash 117
Roasted Cauliflower with Turmeric 117
Sauerkraut 118
Sauteed Spinach & Roasted Pine Nuts 119
SIDES
Southwestern Brown Rice 119
Spring Veggies with Yogurt Sauce 120
Stuffed Mushrooms 121
Sprouted Quinoa Pilaf 122
How to Sprout Quinoa 122
Sweet Sprouted Quinoa 123
Turmeric Roasted Sweet Potatoes 124
Yellow Lentils 124
Vegan Mac & Cheese 125
105
Beet Salad
Makes 6 servings
INGREDIENTS
3 bunches of fresh baby beets
Fresh parsley, chopped
Fresh basil, chopped
Lemon
Olive oil
Salt and pepper
PREPARATION
Wash the beets and then place them in a large pot with enough water
to cover them. Boil until they are tender (you should be able to pierce
them easily with a paring knife or fork). Remove the beets from the pot
and run them under cold water. Peel, rinse, and pat dry. Cut the beets in
half, place them in a bowl, and add the remaining ingredients to taste.
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Brussels Sprouts
Makes 6 servings
INGREDIENTS
1 lb. Brussels sprouts,
washed and sliced in half
3 Tbsp olive oil
1 Tbsp liquid aminos (such as Bragg’s)
OPTIONAL ADDITIONS
3 - 4 Tbsp balsamic vinegar
1 Tbsp honey or agave syrup
1 tsp olive oil
1/3 cup slivered almonds
4 garlic cloves, sliced
Paprika, chili powder, or cayenne pepper
PREPARATION
Heat oven to 425°F. Place sliced Brussels
sprouts in a 1-gallon zip lock bag. Add olive oil
and liquid aminos, seal bag, and shake careful-
SIDES
ly until coated. Empty sprouts onto a foil-lined
baking sheet; roast 40-45 minutes.
Optional: In a large bowl, combine balsamic
vinegar and honey or agave and set aside. In
a small sauté pan, heat 1 teaspoon of oil over
medium heat; sauté slivered almonds and gar-
lic, along with paprika. Add everything to the
bowl and toss. Serve hot ASAP!
107
Brown Rice
Makes 2 servings
INGREDIENTS
2 cups + 1 Tbsp, water
1 cup brown rice (preferably short grain)
1/2 tsp salt or bouillon
PREPARATION
Bring water to boil. Add rice and salt and stir once. With lid off, wait for
water to boil again. When it boils, put lid on and simmer for 45 minutes
or until water is absorbed. Set aside and let cool.
SIDE
NOTE Though there are many ways to make brown rice,
Eat brown rice solo, with this simple version is quick and easy to prepare.
veggies, or pair it with a Hearty and versatile, short grain (preferably
variety of dishes! organic) brown rice is a great source of fiber and
carbohydrates, as well as a healthy alternative to
wheat pasta.
108
Brown Rice Mushroom Pilaf
Makes 4 servings
INGREDIENTS
2 1/2 cups low-sodium chicken or
1 Tbsp olive oil vegetable broth
1 small onion, chopped 1 tsp dried basil
1 - 2 garlic cloves, minced Several sprigs of fresh thyme
1 cup mushrooms, sliced 1 bay leaf
1 cup long-grain brown rice 2 Tbsp parsley, chopped
PREPARATION
In a medium skillet, heat the olive oil over medium heat. Add the chopped
onion and sauté about 3 minutes. Add garlic and mushrooms, then sauté
until mushrooms are cooked and most extra liquid has evaporated,
about 5 minutes. Add rice and cook 1 minute while stirring. Add broth,
basil, thyme, and bay leaf. Bring liquid to a boil, then cover and reduce
heat. Simmer 40 minutes, stirring occasionally. Add chopped parsley and
simmer another 5-10 minutes until liquid is absorbed and rice is tender.
Remove thyme sprigs and bay leaf. Salt and pepper to taste, if desired.
SIDES
109
Cauliflower Mash
1 head fresh cauliflower Steam cauliflower until very soft. Put
1/4 cup firm yogurt it in food processor with all other
1/4 cup milk of choice ingredients. Process until smooth
Salt and pepper and serve.
Any other seasonings of choice
(herbs, garlic, etc.)
Cumin Carrots
Makes 6 servings
3 bunches small organic carrots Wash, peel, and boil carrots until
2 Tbsp cilantro,chopped tender. Remove and rinse under cold
3 Tbsp virgin olive oil water. Pat dry and slice into rounds.
1/2 tsp cumin Add cilantro, olive oil, cumin, salt,
Salt and pepper to taste and pepper.
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Cumin Carrots
SIDES
111
Easy Mash
INGREDIENTS
2 lbs. Yukon Gold potatoes (washed, peeled, and quartered if desired)
1 cup milk or milk substitute
2 Tbsp butter or olive oil
Salt to taste
PREPARATION
Boil water and add potatoes.
Once potatoes are soft when poked with a fork (about 15 to 20 minutes),
remove from heat and drain. Add butter, milk, and salt. Mash like crazy
and enjoy! Try not to over mash or prepare in a food processor, as the
potatoes will become very starchy and difficult to eat.
Garlic Beets
Makes 4 servings
2 bunches medium beets In a large pot, bring water to a boil.
2 Tbsp virgin olive oil Wash beets and add to boiling water.
1 Tbsp parsley, chopped Boil until soft when poked with a fork.
2 cloves garlic, finely minced Drain and then run under cold water to
Himalayan salt to taste remove the skins. Slice beets and cover
with remaining ingredients. Serve warm
as a side dish to any healthy protein or
carbohydrate, or serve cold as a salad.
Enjoy these served cold, tossed with
farro or quinoa.
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Garlic Green Beans
1 lb. green beans Wash the green beans and trim off the
1 Tbsp butter or olive oil stem ends. Heat steamer, and when the
1 garlic clove, minced water is boiling, put the beans in. Steam
or 1/2 tsp garlic powder for about 5 to 6 minutes. The cooking
1 Tbsp parsley, chopped time will vary depending on your taste;
I like my beans very green and crunchy.
Remove beans and toss in a bowl with
the remaining ingredients and serve.
Gomaae Broccolini
INGREDIENTS
1 lb. broccolini
1/4 cup toasted white sesame seeds
1 Tbsp toasted sesame oil
1 Tbsp coconut sugar
2 Tbsp soy sauce SIDES
PREPARATION
Wash broccolini and cut the ends off. In a large pot, bring water to
a rolling boil and plunge the stems into water to boil for 3 minutes.
Remove the stems and immediately put into ice water to stop the
cooking process. Once cooled, drain and pat dry. Mix broccolini with
remaining ingredients to make a delicious side dish, which is lovely
with our Marinated Miso Fish.
113
Grilled Marinated Vegetables
INGREDIENTS MARINADE
1 lb. fresh asparagus, trimmed 1/4 cup olive oil
3 small carrots, cut in half length wise 2 Tbsp honey
1 large red bell pepper, cut into 1-inch strips 4 tsp balsamic vinegar
1 medium yellow summer squash, cut in 1/2 inch slices 1 tsp dried oregano
1 medium red onion, cut into wedges 1 tsp herbs de Provence
1/2 tsp garlic powder
PREPARATION 1/8 tsp pepper
Whisk all of the marinade ingredients in a Dash of salt
bowl until completely blended. Transfer to a
large Ziploc bag. Add prepared vegetables to the marinade. Mix well and let rest for one to two
hours before grilling. Put veggies in a vented foil packet and place directly on grill heated to
approximately 400° F. Allow to cook for 10-15 minutes or until vegetables are slightly softened.
Mushroom Yukon Potatoes

Makes 4 servings
4 Tbsp avocado oil (divided) In a cast iron skillet, heat 2 Tbsp avocado
2 lbs. Yukon Gold potatoes, boiled, skin-on oil and add sliced Yukon Gold potatoes until
4 large shallots, peeled and minced browned. In another skillet, heat 2 Tbsp av-
2 cups oyster mushrooms, washed and dried ocado oil and add shallots. Once the shallots
2 large cloves garlic, minced have softened, add mushrooms; cook on high
1 Tbsp fresh tarragon, minced for a few minutes. Then add garlic and tar-
ragon; cook for another 2 minutes. Mix with
Salt, to taste
the potatoes.
Pepper, to taste
Parmesan Cauliflower
Makes 4 servings
1 head cauliflower Preheat oven to 425°F, slice cauliflower and line a cookie sheet
1 lb. Parmesan with sides or a large Pyrex dish, cover with grated Parmesan
1 Tbsp parsley chopped cheese and bake until golden and crispy. Sprinkle with chopped
Sprinkles of paprika parsley and paprika for garnish and enjoy.
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Poached Pears in Red Wine Sauce
INGREDIENTS
2 cups dry, red wine, such as cabernet or merlot
1/4 cup coconut sugar 1 cinnamon stick
1 orange, juiced (about 1/4 cup) 2 cloves
1 Tbsp orange zes, coarsely grated 4 firm, ripe pears (Bosc or Anjou)
PREPARATION
Combine wine, sugar, orange juice,
zest, cinnamon stick, and cloves
in a 4-quart saucepan. Bring to a
boil, reduce heat, and simmer for 5
minutes. While liquid is simmering,
peel pears. Leave stems intact and
be careful not to blemish the flesh of
the pears. Slice ½ inch off the bot-
tom of the pears to create a flat bot-
tom. Gently place pears in poaching
liquid, cover, and simmer for 15 to
20 minutes, turning every 5 minutes
to ensure even color, until pears
are cooked but still firm. Remove
saucepan from flame, uncover, and
cool with pears upright in pan. Once
cool, cover and chill in refrigerator
SIDES
at least 3 hours or up to 24 hours,
turning occasionally if desired. Gen-
tly remove pears from liquid and al-
low to come to room temperature.
Meanwhile, reduce liquid by about
half over a medium-high flame for
15 minutes until liquid is thicker
and slightly syrupy. Remove from
flame and let liquid come to room
temperature. Drizzle each pear with
2 tablespoons syrup and serve.
115
Potatoes, Fennel, & Leeks
au Gratin
INGREDIENTS
2 1/2 lbs Yukon gold potatoes
2 large leeks
2 bulbs fennel
3 Tbsp butter
1 1/2 cups whole milk
(or unsweetened hemp milk)
1 cup stock
(chicken or vegetable)
1/2 tsp nutmeg
1/2 tsp fennel seeds
Salt and pepper
2 cups grated Gruyére cheese
(optional)
PREPARATION
Preheat oven to 375°F. Melt
butter and pour into a 13x10
baking dish. Wash potatoes (I
leave the skins, but feel free
to peel), fennel, and leeks.
Slice all in 1/8th inch pieces
and arrange in a baking dish.
Combine milk, stock, and spic-
es and pour over potatoes and
veggies. Bake for about 45
minutes and then add cheese
to melt on top.
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Quick Veggie Sauté
INGREDIENTS SEASONING OPTIONS
1 Tbsp organic avocado oil ORIENTAL FRENCH COUNTRY
1 medium sweet onion 1 Tbsp of fresh ginger, 1 Tbsp herbs de Provence
1 bunch of broccolini grated 1 clove garlic, minced
2 medium zucchini 2 cloves garlic, minced 1 tsp grated fresh lemon rind
1/2 cup cilantro chopped
2 Tbsp coconut aminos
PREPARATION
In a cast iron skillet, add oil. Toss in the onions, sliced in large moon shapes. Add large-cut
broccolini and long sticks of zucchini. Mix for 7 minutes so veggies are bright in color, preserving
enzymes and minerals. Season with either Oriental or French Country Seasoning.
Roasted Squash
Squash of choice: hubbard, butternut, Cut squash in half lengthwise and remove seeds. Slice
delicata, kobocha squash into ¼ to ½ inch slices and arrange in a sin-
Garlic to taste gle layer on a greased baking sheet. Oil the tops and
Turmeric to taste season to your liking with a garlic, turmeric, salt, and
Salt and pepper to taste pepper seasoning medley. Roast at 350 for 30 to 45
minutes until soft and beginning to brown.
Roasted Cauliflower with Turmeric

From the Kitchen of The Cycling House
SIDES
Cauliflower For this recipe, you get to use your chef skills, because you don’t
Olive oil actually measure anything out, you just season it to taste. Preheat
Diced garlic oven to 425°F. Cut up cauliflower into bite-sized pieces, place them
Turmeric powder in a bowl, and toss with just enough olive oil to coat. Dice one clove
Garlic powder of garlic per head of cauliflower and add it to the bowl. Season with
Ginger powder turmeric, garlic powder, and ginger powder. Use about three times
more turmeric than garlic or ginger so that there is enough turmeric
Salt
to give the cauliflower a nice yellow hue. Add salt and pepper. Taste
Pepper often and adjust seasonings. Place on a baking sheet and bake for 30
to 40 minutes, turning once during that time. When the cauliflower is
soft and looks slightly roasted, it is done.
117
Sauerkraut
INGREDIENTS
2 large cabbage heads
2 large carrots
2 large onions
1 bunch radishes
1 Tbsp caraway seeds
3 cloves garlic
1 cup filtered water
2 tsp sea salt
1 cup liquid whey (if not available
use 1/2 cup apple cider vinegar)
PREPARATION
Shred the cabbage and other
vegetables in a food processor.
Put the shredded vegetables in
a large container with the other
ingredients. Pound them with a
pestle or wooden mallet for 10
minutes, long enough to release
the juices. Press the mash down.
The liquids should just about cov-
er the top of the mash. Put a large
plate into the container that fits nicely and seals the top, and put a heavy weight on top
of it. Within a few hours, liquids should cover the top of the shredded mixture (if it did
not cover initially). If there is not enough cabbage juice, add cold filtered water with
whey, lemon juice, and vinegar to cover.
Allow to ferment at room temperature for 3-5 days. Within 1 day, the smell should start
to change; and within 3 days, the mixture should have a delicious aroma. After 2-3
days of lacto-fermentation, vegetables start to soften and some of their components
break down. As lactic acid-producing bacteria proliferate, the food becomes more acidic
and easily digestible. Micronutrients such as choline are formed, the entire medium is
preserved, and new flavors and aromas develop.
Transfer to capped jars. Leave 1 inch at the top as they can bubble and leak. Try not to
expose it to the air too much. (Making sauerkraut is an anaerobic process.) Sauerkraut
needs at least six months to fully mature. The ideal storage temperature is about the
same as for a fine bottle of wine.
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Sautéed Spinach
& Roasted Pine Nuts
1 bunch fresh spinach After toasting the pine nuts for two minutes
1/2 cup pine nuts in avocado oil, red pepper flakes, and garlic
2 Tbsp avocado oil cloves, remove garlic, add spinach, and sauté
1/2 tsp red pepper flakes in a cast iron pan until wilted. Serve hot with
2 garlic cloves, minced fish in less than five minutes.
Spinach and pine nuts provide a nutrient-
rich side that pairs well with any pan-seared
SIDE white fish.
NOTE
Sauteed spinach is
perfect with fish!
Southwestern Brown Rice

SIDES
1 onion, chopped Over medium-low heat, sauté onion in
1 tsp canola oil oil until transparent. Add garlic and red
1 clove garlic, pressed or minced bell pepper, stirring constantly. Cook
1/2 cup red bell pepper, chopped several minutes until the pepper be-
1 cup brown rice, cooked gins to soften. Add rice, beans, corn,
1 8-oz. can red kidney beans, drained cumin, and parsley. Cook, stirring
1 11-oz. can whole kernel corn with occasionally, until thoroughly heated.
liquid Sprinkle vinegar on top and serve.
2 tsp ground cumin
2 Tbsp fresh parsley, chopped
1 Tbsp apple cider vinegar
119
Spring Veggies with Yogurt Sauce
Makes 4-6 servings INGREDIENTS
YOGURT SAUCE
1 cup sugar snap peas
1/2 cup plain yogurt 2 celery stalks
2 Tbsp olive oil 1 red bell pepper
1 Tbsp fresh lemon juice 1 large cucumber
1 garlic clove, finely grated 6 radishes
1/3 tsp Sriracha 1 cup cherry tomatoes
1 tsp fresh dill, chopped
PREPARATION 1 tsp fresh chives, chopped
2 Tbsp fresh mint, ribboned
Start by washing all the veggies
and herbs. While they dry, make
the yogurt sauce by combining all ingredients in one bowl. Stir until
smooth. Set aside and let rest. Next, chop all the veggies into ¼- ½-inch
cubes. Pour yogurt sauce over chopped veggies and mix well.
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Stuffed Mushrooms
Makes 4 servings
INGREDIENTS
10-12 large mushrooms (button or mini portobella),
cleaned and stems removed
1 Tbsp olive or grape seed oil
1/2 cup onion, finely chopped
2 garlic cloves, minced
1/4 lb. mushrooms, finely chopped
1 tsp dried basil
1/2 tsp dried thyme
1/2 cup walnuts, chopped
1/2 cup cooked spinach,
well-drained and chopped
1 tsp liquid aminos
1 Tbsp oat bran
1 tsp nutritional yeast
Pepper to taste
PREPARATION
SIDES
Preheat oven to 350°F. Oil a baking sheet, and then place
whole mushrooms on sheet. Bake for 5 minutes while you
sauté the onions, garlic, and chopped mushrooms in oil for
10 minutes. Add basil, thyme, walnuts, spinach, and liquid
aminos. Pepper to taste. Remove from heat, and add oat
bran and nutritional yeast. Mix well and stuff mushrooms.
Bake for 6 additional minutes.
121
Sprouted Quinoa Pilaf
Makes 4 servings
2 Tbsp grape seed oil or vegetable oil In a medium pan, heat oil over
1/2 cup onion, chopped medium low heat. Sauté onions
2 1/2 cups sprouted quinoa until tender. Add sprouted quinoa,
1 1/4 cups water water, and powdered bouillon. Stir
2 Tbsp powdered broth of your choice and bring to a boil. Lower heat and
gently simmer uncovered about 15
(powdered imitation chicken bouillon is minutes, stirring occasionally. Cov-
available at health food stores) er and remove from heat. Let stand
about 10 minutes.
SIDE
NOTE
How to sprout
INGREDIENTS
quinoa
1 cup quinoa
1/4 tsp salt
1 2-quart mason jar
PREPARATION
Put quinoa and salt in large mason jar and fill with water. Cover with a clean
cloth or cheese cloth, and secure with a rubber band. Let sit about 10 hours or
overnight. Remove cloth and drain thoroughly. Replace cloth, or use a
SproutEase® Topper, size small. Place jar on its side, out of direct sunlight. Ro-
tate jar occasionally so seeds are exposed to air. After about 36 hours, seeds will
have roots about 1/4” inch long. Sprouted quinoa can be placed in refrigerator
for up to 2-3 days before cooking. Sprouted quinoa can be cooked like white
rice, but requires less water and cooking time. Cooking time may be affected
by altitude and humidity levels.
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Sweet Sprouted Quinoa
Makes 4 servings
INGREDIENTS
3/4 cup coconut milk
3/4 cup water
2 1/2 cups sprouted quinoa
1/4 cup celery, chopped
1/4 cup raisins or currants
1/4 tsp salt
1/2 cup carrots, shredded
PREPARATION
Combine liquids in a medium pan, and add quinoa. Stir well, and add celery,
raisins, and salt. Bring to a boil, reduce heat, and simmer about 15 minutes un-
covered. Cover, remove from heat, and let stand about 10 minutes. Transfer to
a large bowl, and let cool for 10 minutes. Add shredded carrots and toss lightly.
If desired, garnish with fresh chopped parsley, sunflower sprouts, shredded
zucchini, etc. Serve as is, or on a bed of lettuce. For a tasty breakfast or healthy
dessert, prepare the same way but without celery or raw veggies. If desired,
add a healthy sweetener such as honey, maple syrup, or agave nectar, and
serve like oatmeal. Enjoy!
SIDES
123
Turmeric Roasted Sweet Potatoes
INGREDIENTS
3 large sweet potatoes
Avocado or olive oil
Salt, pepper, and turmeric
PREPARATION
Line a sided baking sheet with parchment paper and spray or rub with oil.
Wash and slice potatoes into 1/4-inch slices. Arrange in a single layer on
parchment and sprinkle with salt, pepper and turmeric. Bake at 350°F
until potatoes are soft or crisp, as you desire.
Yellow Lentils
INGREDIENTS
2 cups lentils
10 cups water 2 Tbsp cilantro, chopped
2 Rapunzel veggie broth cubes 1 cup tomato, minced
2 Tbsp avocado oil 1/2 tsp Turmeric dry powder
1 large onion, chopped 1/2 tsp whole cumin seeds
2 clove garlic, minced 1/2 tsp whole coriander seeds
2 Tbsp parsley, chopped 1/4 tsp cayenne (optional)
PREPARATION
Inspect dry lentils to remove dirt or debris. Then put in 10 cups water
and let soak 2-5 hours. Bring lentils and water to a boil and reduce to
medium/low heat. Cook until lentils are tender and then add broth cubes.
Remove from heat. In a separate skillet, heat oil and add onions. Let
cook a few minutes. When they start to brown, add tomatoes, garlic, and
spices. Simmer to “temper spices” and bring out their flavor. Add this mix
to lentils and add fresh herbs and salt to taste.
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Vegan Mac & Cheese
INGREDIENTS
6 oz. pasta of your choice Pepper
2 cups cashews Cayenne (optional)
1 cup baby carrots Chili flakes (optional)
Half an onion Garnish: nutritional yeast
2 small potatoes,
peeled and cut up
2 cloves garlic (optional)
1 - 2 lemons, squeezed
1 cup nutritional yeast
2 tsp Dijon mustard
1 tsp turmeric
PREPARATION
Put cashews, carrots, onion, potatoes, and garlic in a saucepan
SIDES
to boil in water for 10 to 15 minutes. Begin preparing pasta as
package directs. Once the cashews, carrots, onion, potatoes,
and garlic are done boiling, drain and conserve water for later.
Now, place boiled ingredients into a blender with a little of the
water you previously conserved and blend. Add lemon juice,
nutritional yeast, Dijon mustard, turmeric, pepper, cayenne, and
chili flakes. Blend again and add water to desired consistency.
Pour over warm precooked pasta. Top with nutritional yeast and
paprika for garnish. To rewarm, bake on low.
125
Entrées
Beef 129
Chicken 143
Seafood 157
Vegetarian 169
Marinades & Rubs 177
ENTREES
127
Beef Entrées
Braised Short Ribs with Kumquats 131
Coffee Braised Roast 132
Kibbeh 133
Marinated Flank Steak 134
Meatloaf 136
Seared Steak with Coffee Rub 137
Shepherd’s Pie 138
Slow Cooker Pot Roast 139
Taco Meat 141
ENTREES
129
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Braised Short Ribs with
Kumquats
INGREDIENTS
10 short ribs, bone in (about 6 lbs.)
1/2 cup all-purpose flour or gluten-free flour mix
1 tsp salt
1 tsp pepper
1 Tbsp herbs de Provence
3 Tbsp avocado oil
2 cups onions, chopped
1 cup carrots, chopped
1 cup celery, chopped
1 tsp salt
1 tsp pepper Kumquats are in season from
1 1/2 cups brandy November to March. Look for bright
5 cups broth (beef or vegetable) orange ones. The rind is sweeter than
the fruit and there is no need to peel.
1 pint of kumquats cut in half
peel & reserve some whole for serving
PREPARATION
Preheat oven to 350°F. Take short ribs and roll in flour, then sprinkle
with salt, pepper, and herbs. Heat oil in Dutch oven, then brown ribs
on every side. This may need to be done in batches and you can put
some on a plate while browning each piece about 3 minutes per side.
Remove all the ribs and reduce the fire further, add veggies, and cook
ENTREES
for about 10-15 minutes until tender. Add brandy and cook for a few
minutes, then add stock and kumquats and bring to a boil. Return ribs,
cover, and put in the oven for about 2.5 hours. When done, remove ribs
and pour strained sauce into a saucepan (discard solids. On medium/
low heat, reduce sauce to half, skimming off fat as it reduces. Serve
with remaining unpeeled kumquats.
131
Coffee Braised Roast
3 – 3 1/2 pounds beef chuck pot roast Preheat oven to 325°F. Trim fat
1 tsp salt from meat. Rub meat with salt
1/2 tsp ground black pepper and black pepper. In a 6-quart
1 Tbsp vegetable oil Dutch oven, brown roast on
1 large onion, halved and sliced all sides in hot oil over medi-
um-high heat. Transfer to a
1 large red pepper plate.
2 celery stalks, cut into 2-inch pieces
3 cloves garlic, minced Add onion, red pepper, and gar-
3/4 cup beef broth lic to Dutch oven. Cook and stir
1 cup pineapple, chopped for 4 to 5 minutes or until onion
2 tsp Hammer 53 x 11 Coffee and garlic are tender and start-
ing to brown. Return roast to
(finely ground to a powder) Dutch oven. Add broth, pineap-
1/4 tsp crushed red pepper ple, coffee powder, crushed red
1/4 tsp ground coriander pepper, celery, and coriander.
2 lbs. sweet potatoes, peeled, halved Bring to a boil. Bake, covered,
lengthwise, and cut into 2-inch pieces for 1 hour and 45 minutes.
2 Tbsp basil, chopped
Add potatoes. Bake, covered,
for 45 minutes to 1 hour more
or until meat and vegetables
are tender. Transfer meat and
vegetables to a platter; cover
to keep warm; bring liquid in
Dutch oven to boiling. Reduce
heat, and simmer, uncovered,
for 10 to 15 minutes or until
slightly thickened.
Serve sauce with meat and po-
tatoes. If desired, sprinkle with
additional crushed red pepper.
Garnish with chopped basil.
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Kibbeh
INGREDIENTS
2 lb. finely ground beef or lamb, lean
1/2 lb. bulgur cracked wheat or cooked quinoa
1 1/2 tsp salt
1 1/2 tsp pepper
1 tsp allspice
1 tsp cumin seeds
2 medium onions, finely chopped
1/2 cup toasted pine nuts (optional)
1/2 cup raisins
2 Tbsp olive oil
PREPARATION
Combine ingredients in a large bowl and mix thoroughly.
ENTREES
Form into a meatloaf shape. Place in a 13” x 9” baking pan

and press flat, leaving some space between the loaf and
the edge of the pan. Bake at 375°F until done.
133
Marinated Flank Steak
INGREDIENTS
1 flank steak
2 tsp low-sodium soy sauce
1 tsp honey
1/2 tsp sesame oil
1 clove garlic
1/2 tsp grated ginger (optional)
PREPARATION
Flank steak cuts are typically between 1 1/4 - 2 lb. If this is more
than you need, cut in half and freeze one of the steaks. Allow about
1/3 lb. of raw meat per person. In a small saucepan, combine all
ingredients except meat, and heat on low stirring constantly until
honey melts. Pour over meat and let marinate for 20-30 minutes.
Then, broil or barbecue steak to desired wellness. To serve, slice
thinly at an angle, cutting across the grain.
Flank Steak
ENTREES
135
Meatloaf
INGREDIENTS
1 1/2 lbs. ground beef 1/2 cup oats
1 onion, chopped 1 Tbsp oregano, chopped
2 large celery stalks, chopped 1 tsp fresh pepper
2 large carrots, chopped 1 tsp chili peppers, ground
1/4 cup soy sauce
1 egg
PREPARATION
Preheat oven to 350°F. Combine meat and spices in a bowl. Mix
well and turn into a baking dish. Use an 11”x13” pan and form a
mound in the middle with the meat loaf. Bake for 45 minutes to an
hour and let cool. Serve and enjoy.
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Seared Steak
with Coffee Rub
INGREDIENTS
1/4 cup finely ground dark roast coffee
1/4 cup ancho chili powder
1/3 cup coconut sugar
2 Tbsp smoked paprika
2 Tbsp garlic powder
2 Tbsp kosher salt
1 Tbsp ground cumin
PREPARATION
ENTREES
In a small bowl or food processor, mix all ingredients thoroughly.

Rub selected steak or chicken with blended mixture, using your
fingers so it adheres. Allow protein to sit and absorb rub flavors.
Grill according to preference and serve.
137
Shepherd’s Pie
1 lb. ground beef In a large skillet, cook beef over
3 bacon strips, diced (optional) medium heat until no longer
pink; drain and set aside. In the
1 large onion, chopped
same skillet, cook bacon, onion,
2 garlic cloves, minced garlic, and oregano until bacon
1 tsp oregano, chopped is crisp, and then drain. Stir in
1 cup ripe tomatoes, chopped the tomatoes, olives, and beef.
1/4 cup olives of your choice, chopped Simmer the mixture, uncovered,
5 1/2 cups hot mashed potatoes* for 10 minutes or until heated
through. Meanwhile, combine
2 eggs, lightly beaten the mashed potatoes, eggs,
2 Tbsp butter, softened butter, parsley, and salt. Spread
1 Tbsp fresh parsley, minced half of the potato mixture on
1/4 tsp salt the bottom and up the sides
Additional butter, melted of a greased 9-inch pie plate.
Layer with beef mixture and
remaining potato mixture. Bake
at 375°F for 20 minutes. Brush
the pie with melted butter. Bake
10 minutes longer or until top is
golden brown.
*Yellow potatoes are recommended.

Prepare without milk or butter.
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Slow Cooker Pot Roast
INGREDIENTS
1 (3 to 3 1/2 lb.) boneless 2 Tbsp Bragg Liquid Aminos
chuck roast 2 lbs. small Yukon gold potatoes
Kosher salt, to taste 3 large carrots, cut into 3-inch
Freshly ground black pepper, pieces
to taste 2 celery stalks, cut into 3-inch
1 1/2 Tbsp avocado oil pieces
1 1/2 cups beef broth 1 medium sweet onion, cut into
1/2 cup dry red wine 1-inch wedges
1/4 cup all-purpose flour 4 cloves garlic, minced
(or gluten-free) 6 sprigs fresh thyme
2 Tbsp tomato paste 1 bay leaf
PREPARATION
Season the beef with 1 1/2 tsp salt and 1 tsp black pepper. In a large
skillet, heat the avocado oil over medium heat. Add beef and cook until
evenly browned, about 3-4 minutes per side. Meanwhile, in a medium
bowl, whisk together the beef broth, red wine, flour, tomato paste, and
Bragg Liquid Aminos. Set aside. Place potatoes, carrots, celery, onion,
garlic, thyme, and the bay leaf into a 6-quart slow cooker. Stir in beef
broth mixture and season with salt and pepper to taste.
Place beef on top. Cover and cook on low heat for 7-8 hours, or until
meat is fork-tender. Transfer the beef, potatoes, carrots, celery, and
onion from the slow cooker to a large platter. Shred the beef using
two forks. Cover with aluminum foil to keep hot. Strain cooking juices
through a fine-mesh sieve into a small saucepan over medium heat,
ENTREES
and then discard the solids. Skim any remaining fat from surface, and
then discard. After bringing the juices to a boil, reduce the heat and
simmer, whisking constantly, until desired thickness, about 5-10 min-
utes.
Remove from heat and season with salt and pepper, to taste. Serve the
beef, potatoes, carrots, celery, and onion immediately, drizzling with
juices, and garnished with parsley, if desired.
139
Taco Meat
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Taco Meat
INGREDIENTS
1 lb. meat of choice; chicken, turkey,
pork, beef, or buffalo
1 medium onion, chopped
4 cloves garlic, chopped
1 Tbsp dried or fresh oregano
Cayenne to your liking
A couple dashes of paprika for color
PREPARATION
Sauté meat, onion, and garlic. Add
seasonings and serve.
LET’S TACO 'BOUT IT !
HERE’S
THE DISH
Also enjoy with all your
favorite toppings as a salad
ENTREES
or alone with brown rice and

black beans!
141
Chicken Entrées
Balsamic Crock Pot Chicken 144
Chicken with Fennel, Onions, & Olives 145
Chinese Chicken Salad 147
Dijon Chicken Thighs 148
Hearty Chicken Stew 149
Herbed Chicken 150
Lemon Roasted Herbed Chicken 151
Marinated Chicken 152
Pulled Chicken 153
Roast Lemon Rosemary Chicken 154
Spaghetti Squash Bolognese 155
ENTREES
143
Balsamic Crock Pot
Chicken
Makes 4 servings
INGREDIENTS
Chicken pieces, thighs, and/or breasts
Olive oil
Chopped fresh garlic to taste
Balsamic vinegar
PREPARATION
Pour 1/8 inch of olive oil into crock pot. Arrange chicken and sprin-
kle with garlic, salt, and pepper. Pour Balsamic vinegar over and
set on high for 2-3 hours. Serve and enjoy.
144
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Chicken with Fennel,
Onions, and Olives
Makes 4 servings
INGREDIENTS
4 boneless, skinless chicken breasts
2 bulbs fennel
2 onions
1 Tbsp olive oil
1 cup chicken broth
1 cup green olives, pitted
1 bunch tarragon
PREPARATION
Cut each chicken breast into three pieces. Slice fennel into semi-
circles by cutting cross sections. Slice onions into slivers. In a
cast-iron Dutch oven, heat olive oil and chicken until it begins to
turn brown. Dust with salt and pepper. Add fennel, onions, and
chicken broth. Cover and simmer on low heat for 20 minutes.
ENTREES
Add olives and tarragon leaves, and stir. Cook for a few minutes
and serve.
145
Chinese Chicken Salad
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Makes 8 servings
INGREDIENTS
2 cups cooked chicken breast
4 cups lettuce or cabbage, shredded
1 cup bean sprouts
1 cup cooked sugar snap peas
1 small can mandarin oranges, drained
1 cup cilantro, chopped
1/2 cup peanuts or cashews
1/2 cup green onions, chopped
PREPARATION
In a small bowl, mix chicken breast with about 2 tablespoons
of Honey Sesame Dressing (see page 72), and refrigerate for
about 2 hours. In a large bowl, combine all ingredients including
marinated chicken.
ENTREES
147
Dijon Chicken Thighs
INGREDIENTS MARINADE
6 boneless organic chicken thighs 2/3 cup coconut aminos
1 Tbsp olive oil 1/4 cup rice vinegar
2 Tbsp Dijon mustard 2 Tbsp honey
1 Tbsp white wine vinegar 1 Tbsp sesame oil
1 Tbsp fresh oregano, chopped 1 clove garlic, minced
1 Tbsp fresh parsley, chopped 1 Tbsp grated fresh ginger
PREPARATION
Put chicken in a dish and mix all other ingredients in a bowl. Roll chicken in
the marinade and let sit for 20 minutes. Bake at 400°F for 30-40 minutes and
serve with your favorite side dishes, or cool and chop for salads.
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Hearty Chicken Stew
INGREDIENTS
6 chicken thighs
(4 half breasts can be substituted)
2 Tbsp flour
2 Tbsp avocado oil
2 sprigs fresh thyme
2 sprigs fresh oregano
2 fresh or dry bay leaves
1 large onion
2 large carrots
4 large Russet potatoes
1 cup white mushrooms
1/2 cup white wine
2 1/2 cups chicken broth
1 Tbsp chopped parsley
PREPARATION
Cut chicken thighs in two, and then
roll in flour. In a large pot, heat
avocado oil and add fresh herbs,
chopped onion, and chicken on high
stirring to let brown but not burn.
After a few minutes reduce heat
to medium. Wash and peel carrots
cut into large pieces; wash and cut
potatoes in quarters. Add carrots,
potatoes, and wine. Cook on medi-
um heat for a few minutes to cook
ENTREES
out the acidity of the wine, and then

add chicken broth. Cover and lower
heat and cook for one hour, then add
mushrooms and cook for another 30
minutes uncovered. Remove from
heat and add salt and pepper to
taste. Garnish with a little chopped
parsley.
149
Herbed Chicken
INGREDIENTS
4 boneless, skinless organic chicken breast halves
1/2 large onion, diced
1/2 lemon
1 sprig rosemary
Pinch of salt
PREPARATION
In a large pan, add all ingredients along with just enough water
to cover the chicken. Bring to a rapid boil. Let boil 10-15 minutes
depending on the size of your chicken breasts. Remove pan from
heat and wait 10 minutes. Remove chicken breasts and serve over
steamed veggies, or chill and use for salads, sandwiches, or as a
yummy lean source of protein.
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Lemon Roasted Chicken
INGREDIENTS
1 Tbsp oil of choice 1/2 cup chicken broth
1 small roasting hen 1 Tbsp of each: fresh thyme, sage,
1 lemon oregano (dry can be used as well)
2 large onions Salt and pepper
1/2 cup white wine
PREPARATION
Preheat oven to 425°F. Dust chicken with salt and pepper. In a
roasting skillet or Dutch oven, heat oil and then brown chicken
on all sides. Then remove chicken. Cut onions in slivers and lay
onions in the bottom of the pan with herbs, wine, and broth. Cut
lemon into 4 pieces and stuff in the cavity of the chicken. Place
chicken on top of onions and bake for about 1 hour. (Depending
on the size of the chicken, cooking times will vary.)
ENTREES
151
Marinated Chicken
INGREDIENTS
4 chicken breasts or a mix of thighs/breasts/wings
2 large lemons (zest one, then juice both)
3 cloves of garlic, minced
1/4 cup parsley, chopped
1/4 cup coarsely chopped fresh basil, rosemary, dill, oregano,
or a mix of all four
1/3 cup olive oil
1/2 tsp pepper
PREPARATION
Combine all ingredients in a 2-gallon resealable storage bag.
Marinate chicken for 1-2 hours in the refrigerator. Preheat oven
to 365°F. Bake for 45 minutes. Allow to cool, then refrigerate
until ready to eat.
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Pulled Chicken
INGREDIENTS
1 Tbsp chili powder
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp crushed red pepper flakes
1/4 tsp dried oregano
1/2 tsp paprika
1 1/2 tsp ground cumin
1 tsp sea salt
5 boneless, skinless chicken breasts
Juice of 1 lime
HERE’S
THE DISH
Try this same recipe
using pork shoulder!
because... P O R K !
PREPARATION
Combine spices and rub on roast or
ENTREES
chicken. Place in a crockpot on low and
let cook 6-8 hours or until tender. Once
finished, shred the meat, sprinkle with
lime juice, and serve with your favorite
taco toppings.
153
Roasted Lemon Rosemary Chicken
INGREDIENTS
1 large organic chicken 1/4 cup coconut oil
1/2 cup flour 1 cup preserved lemons
1/2 tsp Himalayan salt 2 medium sprigs rosemary
1/2 tsp fresh cracked pepper (leaves removed from stems)
1/4 tsp cayenne pepper 1 Tbsp fresh oregano
PREPARATION
Cut chicken into eight to ten pieces.
Put chicken pieces into a large seal-
able bag along with the flour, ¼ tsp of
the salt, pepper, and cayenne. Shake
to coat the chicken. In a large, heavy
skillet, melt the coconut oil over
medium heat, then add the chicken
pieces and brown on both sides. (You
probably will need to do this in two
or three batches to avoid crowding
the pieces.) Transfer the browned
chicken to a large glass baking dish.
In a food processor, combine the
preserved lemons, rosemary, orega-
no, and remaining salt. Spread this
mixture over the chicken pieces and
let stand for at least 2 hours. Preheat
oven to 450°F . Bake chicken for 20
minutes. Reduce heat to 350°F and
cook for about 30-40 more minutes.
The chicken should reach an interi-
or temperature of 165°F to be fully
cooked.
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Spaghetti Squash Bolognese
INGREDIENTS
1 large spaghetti squash, cut in 1 Tbsp olive oil (pure, not virgin)
half lengthwise, seeds 2 tsp dried oregano
removed 1 tsp fennel seeds
6 ripe Roma tomatoes, 1 Tbsp tomato paste
quartered Salt to taste
4 cloves garlic, peeled Extra virgin olive oil and Parmesan
1/2 cup water cheese to garnish
1 lb. ground organic chicken
PREPARATION
Preheat oven to 375°F. Place squash face down in a large (13”x9”) Pyrex
baking dish with an inch of water. Bake 45-60 minutes, or until flesh
ENTREES
is tender. Meanwhile, blend quartered tomatoes, garlic, and water in a
blender, and set aside. In a cast-iron skillet, heat oil over medium low,
then sauté ground chicken, oregano, fennel, and tomato paste. Season
and salt to taste. When meat is mostly cooked, add contents of the
blender. Simmer on low for 20 minutes. Use a fork to scrape meat from
squash onto a large platter, forming “spaghetti” strands. Pour sauce
over the top. Garnish with extra virgin olive oil and Parmesan cheese.
155
Seafood Entrées
Grilled Marinated Shrimp 158
Miso Marinated Fish 159
Pan-Seared Barramundi 161
Pan-Seared Tilapia 162
Pepper Ahi Steak 163
Roasted Sea Bass 164
Salmon Cakes 164
Steamed Salmon & Zucchini 166
Teriyaki Baked Salmon 167
ENTREES
157
Grilled Marinated Shrimp
3 large shallots peeled and chopped Mix all ingredients in a bowl
2 garlic cloves peeled and minced and marinate for an hour in
1/4 cup green onions finely chopped the fridge, then bring to room
1/2 cup lime juice temperature. Throw on a hot
2/3 cup coconut animos grill for about three minutes on
1/4 cup avocado oil each side. Goes great topped on
1 tsp red chili flakes Peas and Carrots Salad with Al-
1/2 tsp black cracked pepper mond Butter Turmeric Dressing
2 lbs. giant/jumbo shrimp (pg.47).
158
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Miso Marinated Fish
INGREDIENTS
4 fish fillets (salmon, sea bass, black cod, etc.)
2 tsp salt (kosher or sea salt; half if using table salt)
2 Tbsp sake
MARINADE
6 Tbsp white miso
2 Tbsp seasoned rice vinegar
3 Tbsp sake
PREPARATION
Start by rubbing the fish with ko-
sher salt and let it stand for 30 min-
utes to tenderize and preserve the
fish. Mix white miso, seasoned rice
vinegar, and 1 Tbsp of the sake in
a bowl. Use 2 Tbsp of the sake to
rinse the salt off of the fish, then
roll both sides in the marinade and
cover, leaving it in the fridge for 2-3
days. When ready to cook the fish,
it can be pan sautéed, broiled, or
ENTREES
味噌魚
baked at a high temperature. Chef’s
Note: I like mine broiled; miso will
burn a little, so do not place too
close to the flame.
159
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Pan-Seared Barramundi
INGREDIENTS
2-4 6 oz. Barramundi fillets,
or other white fish (mahi-mahi, halibut, cod)
1 recipe for marinade of your choice, prepared
1 Tbsp avocado oil
Fresh lemon, sliced (for garnish)
PREPARATION
Place fillets on plate and pat with a pa-
per towel to remove excess moisture.
Spread marinade on one side of each
fillet and let sit while heating the pan.
Heat 1 tablespoon of avocado oil on
medium heat in a cast iron skillet or
heavy nonstick pan. After the oil gets
hot, place fillets in the skillet, mari-
nade side up. Allow the fillets to sear
for approximately 4-6 minutes. Flip to
the other side, allowing fish to sear for
an additional 4-6 minutes or until the
meat is opaque and sides turn golden;
the marinade will begin to caramel-
ize. Remove once fillets are cooked
through. Serve hot with a garnish of
ENTREES
fresh lemon.
161
Pan-Seared Tilapia
6 tilapia fillets Place tilapia on a sheet. Sprinkle with
1 cup flour (your choice of herbs and seasoning, and then turn over
wheat or gluten-free) and repeat. Put flour in a pie dish. Place
2 Tbsp herbs de Provence each fillet in the dish and coat both sides
1 tsp garlic powder with flour. Heat oils in a nonstick pan.
1 tsp paprika When hot, put tilapia fillets in, skin side
down. Cook on each side about 4-6 min-
Salt
utes depending on the thickness of the
Pepper fish. Once golden on both sides, remove
2 Tbsp olive oil and sprinkle with parsley and serve with
1 Tbsp avocado oil lemon wedges.
Lemon wedges
2 Tbsp parsley, chopped
162
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Pepper Ahi Steak
INGREDIENTS
Fresh ahi tuna steaks
Canola oil
Peppercorns
(allow about 2 Tbsp per person)
PREPARATION
Brush ahi steaks lightly with canola oil on both sides. On a cut-
ting board, coarsely crush the peppercorns with the bottom of
a small pot or pan. Coat both sides of the ahi with the crushed
pepper. Grill, barbecue, or pan fry without oil. Cook for about 6
minutes on each side, or until done. Serve with lemon or tartar
sauce.
ENTREES
163
Roasted Sea Bass
INGREDIENTS
4 boneless, skinless sea bass fillets 1/4 cup lemon juice
1/2 cup cherry or grape tomatoes 4 cloves garlic, minced
1/4 cup Kalamata olives, pitted and 1/4 cup fresh parsley, chopped
sliced 1 tsp dried oregano
1/4 cup bell peppers, diced 1 tsp dried thyme
1/4 cup dry white wine Sea salt and fresh pepper to taste
PREPARATION
Preheat oven to 400°F. Place fish in a roasting dish large enough so that fish
will fit in one flat layer. Mix remaining ingredients in a bowl, then pour over fish.
Roast 15-20 minutes or until fish flakes when prodded with a fork.
Salmon Cakes
Makes 8 small cakes PREPARATION
INGREDIENTS In a bowl, mix salmon, whole egg,
8 oz. salmon Sriracha, salt (if using), herbs, and
1 whole large egg potatoes. Scoop into 2-oz. portions,
2 tsp Sriracha sauce forming about 8. Roll into balls. Coat
1/2 tsp salt (optional) each in egg whites and then panko
1/4 cup chopped fresh basil or bread crumbs. Press flat and chill.
2 tsp chopped fresh mint Cook these on the griddle or frying
1 cup mashed potatoes pan, using a small amount of oil. Driz-
3 egg whites, stirred zle the lightly browned cakes with the
1/2 cup panko or bread crumbs sauce, serve.
SAUCE
1/4 cup nonfat yogurt 1 tsp Sriracha sauce
2 Tbsp mayonnaise or Vegenaise 1 tsp chopped fresh dill
1 tsp lemon juice
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Salmon Cakes
ENTREES
165
Steamed Salmon & Zucchini
INGREDIENTS
1 6-oz. fillet of salmon
1 small onion, thinly sliced
1 medium zucchini, thinly sliced
2 thin lemon slices
1 tsp fresh or dried dill leaves
1 tomato, thinly sliced
1 cup white wine
1/2 cup water
Pumpkin seed oil
PREPARATION
Cover the bottom of a steamer pan with onion, zucchini, lemon, dill, and
tomato. Add wine and water. Place a steamer basket on top of the veg-
gies and liquid. Bring liquid to a rapid boil, then reduce heat to low. Gently
place salmon on top. Cover and cook about 10 minutes. Remove the fish.
Use a slotted spoon to remove the veggies, reserving the liquid. To serve,
spoon some of the reserved liquid over the veggies and salmon. Finish
by drizzling pumpkin seed oil on top for a yummy and beautiful garnish.
166
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Teriyaki Baked Salmon
3 lbs. salmon fillets or steaks Mix all marinade ingredients in a bowl.
1/4 cup green onion, sliced Place salmon in a glass baking dish,
1 Tbsp sesame seeds pour sauce over it, and let marinate at
least 20 minutes. Preheat oven to 400°F
MARINADE and bake for 12-16 minutes. Garnish
1/4 cup coconut aminos with sesame seeds and green onion.
1/4 cup rice vinegar
2 Tbsp honey
1 Tbsp sesame oil
1 clove garlic, minced
1 Tbsp grated fresh ginger
SO WHAT
~ IS ~
COCONUT AMINOS Coconut aminos is quickly be-
coming a staple in the kitchens
ANYWAY? of health junkies all over. Con-
taining around 70% less sodium
than soy sauce, it has become
a healthy alternative for many.
It’s made from harvesting sap
from coconut flower blossoms,
ENTREES
which is then fermented and

blended with sea salt. Packing
a rich, bold flavor similar to soy
sauce, with a hint of sweetness,
this little sauce is something
that you’ll want to add to your
own meals.
167
Vegetarian Entrées
Greek Quinoa 170
Mock Tuna 171
Ratatouille 172
Roasted Root Vegetables 173
Spaghetti Squash 174
Sweet Potato & Swiss Chard Ricotta 175
ENTREES
169
Greek Quinoa
3-4 cups water or vegetable broth In a medium saucepan, cook
1 1/2 cups quinoa, uncooked quinoa in vegetable broth for
1/4 cup apple cider vinegar 15-20 minutes until tender,
2 cloves garlic, minced stirring occasionally. Allow to
Juice from one lemon cool. In a small bowl, whisk to-
3 Tbsp olive oil gether the vinegar, garlic, lemon
juice, and olive oil. Gently toss
1/2 cup Kalamata olives, the quinoa together with the
sliced if desired remaining ingredients, except
1/3 cup fresh parsley, chopped feta. Pour the olive oil mixture
1/3 cup fresh cilantro, chopped over the quinoa. Add more salt
1 red onion, diced and pepper to taste and gently
1 cup cherry tomatoes, stir in the feta cheese. You may
sliced in half also add any additional vegeta-
1/2 cup chopped artichoke hearts bles that you like, such as lightly
(optional) steamed broccoli, snap peas, or
Salt and pepper to taste diced bell pepper.
Greek Quinoa Stuffed Peppers
Cut tops or sides off peppers, fill

with above quinoa mixture, and
bake at 375°F for 20-30 minutes.
The remainder of the filling can be
served later as a side dish.
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Mock Tuna
INGREDIENTS
1 14-16-oz. can of chick peas or equivalent fresh cooked chickpeas
2 Tbsp lemon juice
Salt and pepper
Mayonnaise or Veganaise
ENTREES
PREPARATION
Mash chickpeas, add lemon
juice, salt and pepper, stir,
and add mayo to desired
consistency. Use for salad or
sandwiches.
171
Ratatouille
INGREDIENTS
1 Tbsp chopped fresh or
dried oregano
2 bay leaves
6 small zucchini, diced
3 medium eggplants, diced
6 tomatoes, diced
1 3/4 cup olive oil
2 onions, chopped
2 yellow bell peppers, seeds
removed, cored, and diced
4 garlic cloves, peeled and
chopped
1 Tbsp chopped fresh or
dried thyme
PREPARATION
In a heavy skillet, brown onions and
peppers in 1 cup of the olive oil along
with the garlic and herbs. Set aside.
Use a second skillet to sauté zucchini
and eggplant in the remaining 3/4 cup
of oil for 10 to 15 minutes, or until ten-
der. Combine contents of both skillets
plus the tomatoes into a large skillet
or saucepan, and simmer on the stove
over low heat for about an hour, stir-
ring occasionally. It becomes a yummy,
healthy veggie stew! Serve warm or at
room temperature.
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Roasted Root Veggies
INGREDIENTS
2 large carrots
2 large parsnips
1 smallish butternut squash
2 large onions
2 large leeks
1 small bunch fresh thyme
1 sprig fresh rosemary
4 sprigs fresh sage
1/4 cup pure olive oil
Sea salt to taste
PREPARATION
Preheat oven to 375°F. Wash root veggies very thor-
oughly as they tend to be sandy. Peel carrots, parsnips,
and squash if desired. Chop all veggies into approx-
ENTREES
imately 1” cubes. Finely chop herbs. Add vegetables

and herbs to a 9”x13” baking dish, mix them with the
oil, and salt to taste. Bake until golden brown and ten-
der, approximately 45 minutes depending on your oven,
altitude, etc.
173
Seasoned Spaghetti Squash
1/2 medium spaghetti squash Cut spaghetti squash in half length-
1 Tbsp unsalted butter wise, and steam for about 25 minutes
1 Tbsp Parmesan cheese or until tender. Remove from steam-
er, and let cool for 5 minutes. Using
1 1/2 tsp salt-free seasoning a large spoon, remove squash meat
(lemon pepper or Italian) from skin and put in bowl. Discard
skins. Add butter, Parmesan, and sea-
soning. Stir gently and serve.
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Sweet Potato and
Swiss Chard Ricotta
INGREDIENTS
4 medium sweet potatoes
Olive oil
1 bunch Swiss chard
2 garlic cloves, peeled and
thinly sliced
2 Tbsp balsamic vinegar
1/2 tsp red pepper flakes
Coarse salt and pepper
1 cup part-skim ricotta cheese
PREPARATION
Preheat the oven to 450°F. Pierce the skin of each sweet potato sev-
eral times with a fork and coat lightly with olive oil. Place them on a
baking sheet and bake for about 50 minutes, or until you can pierce
them easily with a paring knife. Remove and discard the stems of the
Swiss chard, and tear the leaves into medium-sized pieces. Lightly
coat a large pan with olive oil and heat until just before the oil begins
to smoke. Add garlic to the pan and cook until golden, 1 to 2 minutes.
ENTREES
Remove garlic from the pan and set aside. Add Swiss chard to the
pan. Cook, tossing frequently until tender, 3 to 5 minutes. Remove
pan from heat and stir in balsamic vinegar and red pepper flakes. Set
aside. When the potatoes are done, slice partway through lengthwise
to open them. Serve them on plates, seasoned with salt and pepper,
and then topped with ricotta, Swiss chard, and garlic.
175
Marinades & Rubs
Ginger Garlic Lime Marinade 178
Greek Marinade 178
Miso Fish Marinade 179
BBQ Coffee Rub 180
Lemon Oregano Rub 181
ENTREES
177
Ginger Garlic Lime
Marinade
1 Tbsp ginger, peeled and minced Mix all ingredients thoroughly.
1/4 cup lime juice Place steak, salmon, shrimp, or
2 garlic cloves, minced fresh vegetables in a shallow
1/4 cup olive oil dish and pour marinade over
1 Tbsp honey them. Cover and refrigerate for
1/2 Tbsp crushed red pepper flakes 1 hour. When ready to grill, re-
move meat or veggies; discard
1/2 tsp fresh thyme, chopped marinade. Serve grilled meat
Pepper to taste with a lime wedge garnish.
Greek Marinade
1 lemon, juiced Mix all ingredients and pour over
1/4 cup olive oil beef, pork tenderloin, or chick-
1/4 cup low sodium soy sauce en breasts. Refrigerate for up to
1 tsp dried oregano 24 hours. Remove meat, discard
3 cloves garlic, crushed marinade, and then grill meat until
thoroughly cooked.
Goes great with your favorite veggies!
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Miso Fish Marinade
INGREDIENTS
FISH
1/4 cup miso paste
1 Tbsp honey DELISH!
1 Tbsp soy sauce Mix together and spread
on your favorite fish. Let
1 tsp ginger, grated sit and then bake!
1 tsp garlic, finely chopped
Juice of 1 large lime
SO EASY!
These delicious and versatile marinades make a natural
sauce as they mix with the juices of your fish or poultry.
You can’t go wrong!
ENTREES
179
BBQ Coffee Rub
INGREDIENTS
1/4 cup 53x11 Coffee, finely ground
1/4 cup coconut sugar
2 Tbsp chili powder
1 Tbsp black pepper, freshly ground
1 Tbsp paprika
2 Tbsp Himalayan salt, finely ground
1 Tbsp garlic powder
1 Tbsp onion powder
1/2 Tbsp cayenne
PREPARATION
This goes amazingly well with pork, beef, or chicken! I
like to rub it on the meat, and then let it rest for a couple
of hours before putting it on the grill. Don’t make the
grill temperature too hot, or the coconut sugar will burn.
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Lemon Oregano Rub
INGREDIENTS
1/2 cup fresh oregano, chopped (or 2 Tbsp dried oregano leaves)
4 Tbsp freshly grated lemon peel
1 Tbsp ground Himalayan salt
2 tsp black pepper
PREPARATION
ENTREES
This is especially tasty on chicken or pork, but it also can be used

for beef. I like to rub the meat with it the night before grilling, and
then refrigerate it overnight. The mixture becomes a sort of mari-
nade overnight.
181
Desserts
Almond Chia Pudding 184
Baked Apples 185
Banana Oatmeal Recoverite® Cookies 186
Blueberry Cobbler 188
Cashew Cookies 190
Easy Nut Cookies 190
Mostly Grain & Sugar-Free, Cookies 191
Orange Almond Cookies 192
Rice Flan 195
Sugar-Free, Gluten-Free, Vegan Cookies 195
Vanilla Whey Crepes 196
Vegan Huckleberry Cookies 198
Walnut Scones 198
DESSERTS
183
Almond Chia Seed Pudding
Makes 4-6 servings
INGREDIENTS
2 cups almond milk
6 Medjool dates, pitted
1/2 cup almonds
1/2 cup chia seeds
PREPARATION
Blend milk, dates, and almonds in blender. Add chia seeds. Mix at
slow speed or manually stir. Chill in the refrigerator for 2 or more
hours prior to serving.
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Baked Apples
Makes 4 servings
INGREDIENTS
4 large Granny Smith apples
4 large Medjool dates
4 tsp maple syrup
1 cup apple juice
PREPARATION
Preheat oven to 375°F. Core apples and stuff with dates. Place
in baking dish and pour maple syrup over dates. Pour apple
juice in the bottom of the dish and bake until done, approxi-
mately 1 hour.
DESSERTS
185
Banana Oatmeal
Recoverite Cookies
®
From the Kitchen of Maria Maslanka

Hammer Athlete
Makes 6-8 servings
INGREDIENTS
2 large ripe bananas, mashed
2 cups rolled oats
1/2 cup Chocolate Recoverite, prepared
OPTIONAL INGREDIENTS
Cinnamon Honey Vanilla
Chocolate Chips Peanut Butter Chips Dried Cranberries
Raisins Chopped Walnuts Shredded Coconut
PREPARATION
Preheat oven to 350°F. In a large bowl, combine mashed banana
with oats until smooth. Add Chocolate Recoverite. Spray a baking
sheet with nonstick spray. Drop dough by large tablespoons onto
cookie sheet; flatten a bit. Bake 9-12 minutes until golden. Cool
on wire rack.
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DESSERTS
187
Blueberry Cobbler
Makes 6 servings
INGREDIENTS FILLING INGREDIENTS

1 cup gluten-free Master Baking Mix 3/4 cup water
(or gluten-free Bisquick) 1/2 cup agave
1/3 cup almond milk 2 Tbsp cornstarch
2 Tbsp Sucanat (natural whole cane sugar) (or arrowroot starch)
3 cups fresh or frozen blueberries
TOPPING INGREDIENTS
1/2 tsp cinnamon
2 tsp agave
2 Tbsp coconut oil, butter, or nonstick cooking spray
PREPARATION
Preheat oven to 425°F. Lightly coat a 9”x 9” baking dish with nonstick
cooking spray or coconut milk, and set aside. In a small bowl, combine
baking mix, almond milk, and Sucanat. In a small saucepan, mix water,
agave, and cornstarch. Bring to a boil over high heat for 1 minute, stirring
constantly. Mix will be translucent and thicken. Remove from heat and
add blueberries. Pour blueberry filling into the greased baking dish. Drop
batter by tablespoons on top of the blueberry filling. Use a fork to spread
evenly. In a small bowl, mix cinnamon and agave. Sprinkle topping over
the batter and dot with butter or oil. Bake 25 minutes or until golden
brown and filling is bubbling. (You can place a cookie sheet underneath
your baking dish to keep the cobbler from bubbling over into your oven.)
Cool for 30 minutes before serving.
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DESSERT
ALERT!
Serve with ice cream,
yogurt, sorbet or perfectly
as is!
DESSERTS
189
Cashew Cookies
Makes 3 dozen cookies
2 cups cashew meal Preheat oven to 350°F. Put all in-
1/2 cup coconut sugar gredients in the order given into a
Pinch of cinnamon large mixing bowl. Mix well with a
1/4 cup applesauce mixer or by hand. Scoop out table-
1/4 cup coconut oil or ghee spoon-sized dollops onto nonstick
1 tsp vanilla cookie sheets. Bake for about 15
minutes, or until cookies are done.
1/2 cup chocolate chips
1/4 cup raisins
1/2 cup shredded coconut
Easy Nut Cookies

Makes 6 servings
1/2 cup nut butter Pre-heat oven to 350°F. In a small
(peanut, almond, or cashew) mixing bowl, thoroughly blend the
1/2 cup coconut sugar ingredients. Spoon six large blobs
1 egg onto a greased cookie sheet. Bake
1 tsp vanilla extract for approximately 10 minutes.
Allow cookies to cool and enjoy.
OPTIONAL INGREDIENTS
1 heaping Tbsp shredded coconut, coconut nibs, or raisins
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Mostly Grain & Sugar-Free
Chocolate Chip Cookies
INGREDIENTS
1/4 cup coconut oil, ghee,
or grass-fed butter
1 cup coconut sugar
2 Tbsp maple syrup
1 egg, room temperature
2 tsp vanilla
1 cup almond flour
1/2 cup plus 2 Tbsp
Mama’s Coconut Blend Flour
1/2 tsp baking soda
1/4 tsp salt
1/2 cup sugar-free
chocolate chips
PREPARATION
Preheat oven to 350°F. In a food processor, combine oil, ghee, or
butter, coconut sugar, maple syrup, egg, and vanilla. Run for 15 to
20 seconds and add flours, baking soda, and salt, and run again until
well mixed. Stop and scrape down bowl of processor. Add chocolate
chips and pulse a couple more times. Make golf ball-sized portions
on a cookie sheet lined with parchment paper. Flatten them slightly
with a piece of parchment paper and a spatula. They don’t spread,
so make them the size you want. Bake for 6 to 8 minutes until edges
are slightly brown. Tops will not look cooked, but bottoms should be
DESSERTS
golden.
191
Orange Almond Cakes
Makes 12-18 small cakes
1 cup butter Preheat oven to 350°F. Beat
2/3 cup agave nectar butter, agave, and xylitol until
1/3 cup xylitol fluffy. Add beaten eggs, sour
4 eggs, beaten cream, and orange zest. In a
1/4 cup sour cream separate bowl, sift together
Zest of two oranges the flours, xanthan gum, bak-
1 cup almond flour ing powder, and salt. Fold the
1 cup oat flour dry ingredients into the batter. I
1/2 cup potato flour like to pour the batter into cup-
1 tsp xanthan gum cake pans with liners or as a
2 tsp baking powder single cake, if you prefer. Bake
1/2 tsp salt for about 20 minutes. Cakes
1 cup warm orange juice reduction will rise and fall a little, not to
(1/2 gallon of fresh juice, cooked worry. Spoon the hot syrup over
down to a syrup.) the cakes, fresh out of the oven.
Serve warm.
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DESSERTS
193
Vegan Cookies
Rice Flan
Makes 4 servings
3 cups rice milk Preheat oven to 350°F. Blend all ingredients
4 eggs thoroughly. Pour into individual custard cups
1/2 cup honey and place cups in a casserole dish. Add water
to casserole dish to about 1” high. If you don’t
1/2 tsp vanilla extract have custard cups, pour liquid into a small
1/2 tsp cinnamon baking dish and place in a larger baking dish
with water in it. Bake for approximately 45
minutes or until top starts to brown and firm.
Remove from oven. Allow about 2 hours for
the flan to cool and finish firming up before
serving. Refrigerate any unused portions.
Sugar-Free,
Makes 4 servings Gluten-Free,
INGREDIENTS
3 ripe bananas, mashed
Vegan Cookies
1/3 cup almond milk
2 cups oats PREPARATION
1/4 cup shredded
Preheat oven to 350 °F. In a large mixing
unsweetened coconut bowl, mix together all ingredients. Spoon out
1/4 cup coco nibs by rounded tablespoons onto a greased, non-
1/4 cup raisins stick, or parchment-covered baking sheet.
1/2 tsp vanilla Bake for 15-20 minutes. Allow cookies to cool
1/4 cup chopped nuts before storing them in an airtight container.
DESSERTS
(optional) Enjoy as a healthy snack or delicious treat!

Pinch of salt (optional)
195
Vanilla Whey Crepes
From the Kitchen of Suzy Degazon
Makes 4 servings
INGREDIENTS
1/2 cup sifted all-purpose flour
3 Tbsp Hammer Vanilla Whey Protein
1 whole egg
1 egg yolk
1 Tbsp unsalted butter, melted
A few drops of vanilla, if desired
1 cup skim milk
PREPARATION
Sift flour. Blend all ingredients together in a blender. (Some people like to
refrigerate the batter for an hour before making the crepes, but I haven’t
found that necessary.) Heat a skillet and spray with oil or add a dab of
butter. When the skillet is heated, pour a small amount of the crepe mix
into the hot skillet–crepes are meant to be thin. As soon as they start to
bubble, flip over and place on a plate. I also take these crepes to long
races and fill them with almond butter or cream cheese and strawberries.
I like to drizzle Montana Huckleberry Hammer Gel® or maple syrup on
them too. You can also go the English way and eat them with lemon juice.
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DESSERTS
197
Vegan Huckleberry
Cookies Makes 6 servings
2 cups almond meal Preheat oven to 350°F. Combine all in-
1/4 cup coconut oil, softened gredients except for the berries. With
3 Tbsp honey your hands, roll the dough into balls (the
1/4 tsp salt size of meatballs), then place them on a
1/2 tsp baking soda greased cookie sheet. Use your thumb
2 tsp vanilla extract to make an indentation in the center of
each cookie. Put several huckleberries in
1/4 cup huckleberries each indentation. Bake 12-15 minutes.
(or blueberries), reserved Cool cookies on a rack.
Walnut Scones Makes 6 servings

INGREDIENTS
2 cups brown rice flour 1/3 cup agave nectar
1 Tbsp non-aluminum (or substitute)
baking powder 1/3 cup oil
1 Tbsp baking soda 1 large egg
3/4 tsp xanthan gum 2 cups toasted walnuts
1/2 tsp salt 1 cup raisins
1 cup milk 1 Tbsp anise seeds
PREPARATION
Preheat oven to 350°F. In a large bowl, mix flour, baking powder, baking
soda, xanthan gum, and salt. In a separate bowl, whip milk, agave, oil,
and egg. When thoroughly mixed, add to the dry ingredients. Then, add in
walnuts, raisins, and anise seeds. An easy way to shape the scone mix for
baking is to press into pie dish and cut into wedges. Bake the wedges on
baking sheet for 30 minutes, or until a toothpick comes out clean.
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Walnut Scones
DESSERTS
199
Thank You
We hope you will enjoy creating,
sharing, and giving, the gifts of
good food and good health with
these recipe favorites from your
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In the

Blackberry Banana Smoothie

Green Tea Berry

Spread the mixture into an even layer in the baking dish.

Cut into bars, then store in an airtight container in the refrigerator.

In a medium-sized saucepan, prepare

Fennel & Orange Salad

INGREDIENTS DRESSING PREPARATION

Wild Rice Salad

Everything goes with guacamole! TRY ME WITH:

Vegan Caesar Dressing

PREPARATION Mix in blender or small mixer, or use hand mixer

Easy Tomato Sauce

“The ultimate family comfort food!”

To make creamy: 1/2 cup half and

Optional for a creamy version:

Mushroom Yukon Potatoes

Roasted Cauliflower with Turmeric

Southwestern Brown Rice

Marinades & Rubs 177

Form into a meatloaf shape. Place in a 13” x 9” baking pan

In a small bowl or food processor, mix all ingredients thoroughly.

*Yellow potatoes are recommended.

LET’S TACO 'BOUT IT !

or alone with brown rice and

out the acidity of the wine, and then

which is then fermented and

Greek Quinoa Stuffed Peppers

Cut tops or sides off peppers, fill

imately 1” cubes. Finely chop herbs. Add vegetables

Goes great with your favorite veggies!

This is especially tasty on chicken or pork, but it also can be used

From the Kitchen of Maria Maslanka

Makes 6-8 servings

INGREDIENTS FILLING INGREDIENTS

Easy Nut Cookies

(optional) Enjoy as a healthy snack or delicious treat!

Walnut Scones Makes 6 servings

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