DAY -1
Brown Rice and Corn
2 cups cooked brown rice
2-3 Roma tomatoes, diced
1/3 red onion, diced
2 cups frozen corn, thawed
salt and spices to taste
2 tbsp fresh dill, chopped
Mix all ingredients and enjoy!
Green Salad with Raspberry
Vinaigrette
2 hearts of Romaine Lettuce, chopped
1 bell peppers, thinly sliced in rounds
2 pickling cucumbers, thinly sliced
2 kiwi fruit, skinned and sliced
Serve with Raspberry Vinaigrette
energy bite
1 cup old fashioned oats
half cup ground ax seeds
half cup mini chaco chips
half cup seed/ nut butter
1/3 cup honey
1spn vanilla
1 cup coconut akes
mix together and put in fridge for 1/2 hour. form into balls, store in fridge
DAY 2
Pear and Bok Choy Green Smoothie
2-3 cups water
2 ripe, juicy pears
6 large bok choy leaves
2 ripe bananas
2 tbsp dulse akes
2 tbsp raw cacao nibs
Blend in a high speed blender until smooth.
Refrigerate leftovers for up to 3 days.
Spring Pesto with Whole Wheat Penne
Ingredients
1 bag of whole wheat organic penne pasta
10 oz. of frozen peas, thawed
1 cup basil leaves
2 handfuls soaked and dehydrated walnuts
1/3 cup water
1 tsp grated lemon peel
Sea or Himalaya salt to taste
Freshly ground pepper, to taste
Preparation
Cook pasta according to directions on the package, salting the water
Drain pasta, almost completely, leaving a little bit of liquid in
In a food processor, blend half the peas with basil, walnuts, water, and lemon peel
until coarsely chopped
Add pesto to pasta and combine, adding remaining peas
Sprinkle with pepper and enjoy!
DAY - 3
Crunchy Salad
Ingredients
5-6 leaves of dark leaf lettuce, torn into eatable pieces, or
3 cups of spinach
1/2 red or orange pepper sliced into thing long slices
1 Roma tomato sliced lengthwise
1-3 tbsp freshly squeezed lemon or orange juice
Himalayan or sea salt to taste
Sprinkle of your favorite seasoning on top
Toss all ingredients together and serve!
Quinoa Pilaf
Ingredients
1 large onion, cubed
3 medium-large carrots, thinly sliced
3 cloves garlic
water to saut veggies
4 tbsp nely chopped dill
3 cups quinoa
5.5 cups water
Sea or Himalayan salt to taste
1 tbsp your favorite seasoning (I used Kirkland organic blend)
Preparation
In a pan, saut onion, carrots, and garlic, for 5-7 minutes on medium heat
Add spices
Add quinoa, salt and pour in water; stir.
Bring to boil; reduce heat to medium and simmer until water is 2/3 is gone; stir
occasionally
Reduce heat to low; cover the pan and allow grain to cook through
Add dill, stir and serve.
Marionberry & Chard Green Smoothie
makes 48-50 oz.
2-3 cups water
3 cups mixture of: marionberries, blueberries and raspberries
6-8 large chard leaves
2 tbsp dulse akes
6-8 dried gs for sweetness; you can use dates instead, or 2-3 tbsp honey
Blend until smooth.
DAY - 4
Orange Collards Green
Smoothie
2-3 cups water
5 large leaves collard greens
1 apple, cored
2 oranges, peeled and seeded
For all three, place all ingredients in a blender and blend until smooth. Green smoothies
can be stored in a refrigerator up to 3 days. I strongly suggest using glass containers
only, as plastic will leach harmful chemicals into your food.
Chunky Chili
Ingredients
1/2 cup water to saut veggies (refer to the video)
2 cups chopped onion (1 large or 2 smaller onions)
cup chopped yellow bell pepper
cup chopped green or red pepper
3 minced garlic cloves
1 -2 tablespoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
1 teaspoon sea salt
teaspoon black pepper
1 chopped zucchini or yellow squash (optional)
2 (16 oz.) cans stewed tomatoes, un-drained
1 (14-15oz.) can black beans, rinsed and drained
1 (14-15oz.) can kidney beans, rinsed and drained
1 (14-15oz.) can pinto or great northern beans, rinsed and drained
2-3 cups of water
Preparation
Pre-heat skillet over high heat
Add onion, bell pepper, zucchini and garlic
Saut 3-5 minutes, with water, reducing heat to medium
Add salt and remaining spices
Add drained beans and un-drained tomatoes and water (feel free to add more
water)
Bring to boil
Reduce heat to medium-low and simmer 20-30 minutes
Garnish with cilantro or chopped green onion
Add a spoonful of Toffuti vegan sour cream, if desired (TSO).
Cabbage Salad
Ingredients
3/4 cabbage, shredded (I used my mandolin slicer on .75 mm setting)
1 cup chopped cilantro
2 tbsp vegan mayo (I used Veganaise) (TSO)
salt and pepper to taste
2 cups green peas (fresh or frozen)optional
Preparation
After shredding cabbage place it in a bowl, adding salt, massage with your hands
until juice starts to come out
Add mayo and pepper, massaging both into salad
Add remaining ingredients and mix and let it sit for 15-20 minutes before serving
DAY - 5
Pineapple Cilantro Green Smoothie
Makes close to 60 oz.
2-3 cups water
1/2 bunch cilantro (about 2 cups if chopped)
4-5 collard greens leaves, stemmed
1/3 of large, ripe pineapple, cored*
*keep the core to blend it later and make facial
mask out of it
Spring Couscous
Ingredients
10 springs of green onion, chopped
4 cloves garlic, minced or pressed
water for sauting
4 cups whole wheat couscous grain
6 cups water
4 tbsp cumin
1.5 tbsp sea or Himalayan salt (or to taste)
8 Roma tomatoes, chopped into small squares
1/2-1 cups chopped dill
Preparation
saut green onions in water for about 1-2 minutes on medium heat
add garlic, saut for another 30 seconds
add cumin, salt, couscous and water
bring to boil on high heat, stirring
reduce heat and boil for 1 min, stirring
take off heat, and cover for 10 minutes
meanwhile chop tomatoes and dill
after 10 minutes mix in tomatoes and dill and serve!
That simple! And super delicious.
I like serving my Couscous with a very simple tomato salad: chopped tomatoes,
little bit of chopped white or green onions, salt, dressed with Veganaise mayo
(TSO).
Cilantro & Spinach Salad
using my new lovely salad spinner
3 large handfuls spinach,
chopped
1 handful cilantro, chopped
1 carrot, julienned
1 cup artichoke hearts
(marinated)
1 ripe avocado, cubed
1/4 cup sunower seeds
For dressing mix
1 tbsp Veganaise (TSO)
1 tbsp Better than Sour Cream (TSO)
2-3 tbsp water
salt to taste
favorite seasoning
Pour over salad and enjoy!
artichoke marinade:
Low calorie italian dressing12 Cup (8 tbs) Garlic1 Clove (5 gm), peeled and crushed Lemon juice1
Teaspoon Pepper1 Pinch Frozen artichoke hearts18 Ounce, drained (2 Packages)
1) Combine together dressing, garlic, lemon juice, and pepper and pour over artichoke hearts.
2) Cover this and marinate in the refrigerator for 2-3 hours, occasionally turning hearts.
3) Toss well.
DAY - 6
Orange Ginger Green Smoothie
3 cups water
3 extra-large collard greens leaves
1 banana
2 oranges, peeled and seeded
1 inch of ginger root
1 tbsp raw honey or another sweetener, as needed
POTATO SALAD
8 medium potatoes, boiled, peeled and
cubed
1 cup garbanzo beans, cooked
2 cups chopped celery
2 carrots, cubed
1 large zucchini, cubed
large apple, cubed
onion, cubed
2 tablespoons fresh lemon juice
Zest of lemon
2 tablespoons dill
-1 red bell pepper, cubed
Sea Salt to taste
1-1 teaspoon all-purpose seasoning
3 tablespoons vegan mayo
Preparation
Combine all ingredients and season to taste.
Chill for at least an hour; serve cold.
Stuffed Tomatoes
Ripe red large/medium size tomatoes (I used 6)
2 cups of your favorite grain, cooked (I used millet. Brown rice is also a great ller.)
2-3 pickles, cubed OR
1 large cucumber, cubed
1/3-1/2 cup soaked sunower seeds or pine nuts
1 cup diced celery
1 clove of garlic, pressed through a garlic press
Sea salt to taste
cup cilantro or basil
Your favorite seasoning (optional)
2-3 tablespoons of vegan mayo or hummus
Preparation
Cut tops off the tomatoes, clean out insides
Cube skins (hard parts) of tomatoes; blend insides (soft parts with seeds) with garlic
Combine all ingredients, season to taste
Stuff tomatoes (you will have extra lling, but it will taste great either way)
Let tomatoes sit for 15-20 minutes to marinate
Garnish with celery
