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Easy, nutritious and delicious

Energy Boosting Coffee Smoothie

  • 1/2 cup of Organic Cold Brew Coffee 

  • 1/2 cup of Organic Coconut Milk

  • 1/2 frozen Banana

  • 1 scoop of Collagen

  • 1 scoop of Whey Protein

  • 1/4 cup Organic Peanut Butter (Almond Butter)

Optional Top with Cacao Nibs

Add all ingredients to blender! 

Enjoy!

Super Smoothie -
6 Easy Steps

STEP 1

Pick a liquid

  • Water

  • Almond milk (unsweetened)

  • Cow’s milk

  • Soy milk (unsweetened)

  • Hemp milk (unsweetened)

  • Coconut milk beverage (unsweetened)

  • Coconut water

  • Iced green tea

Less liquid = thick shakes. More liquid = thin shakes. 4-8 oz is a good starting point for each serving.

 

STEP 2

Pick a protein powder

  • Whey protein

  • Casein protein

  • Pea protein

  • Rice protein

  • Hemp protein

  • Greek yogurt

  • Other proteins or protein blends

Some protein powders contain thickeners, which will increase the thickness of your shake. Find the protein supplement that you like best. 1-2 scoops should be sufficient (25-50 g).

 

STEP 3

Pick a veggie

  • Dark leafy greens: Spinach / Swiss chard / kale

  • Pumpkin / sweet potato

  • Beets / beet greens

  • Cucumber / celery

  • Powdered greens supplement

Spinach is usually your best bet, as it is virtually flavorless in your Super Shake. Canned pumpkin is great too. It goes well with vanilla. When using beets, try roasting them and removing the skin first. Beets pair well with chocolate. If you add celery or cucumber, you’ll need to use less liquid in your shake. Add 1-2 handfuls.

 

STEP 4

Pick a fruit

  • Apples

  • Bananas

  • Berries

  • Cherries

  • Dates

  • Pineapple / mango

  • Powdered fruit supplement

Toss in half or full banana to give the shake an excellent consistency. Dates go a long way, as they’re very sweet (and make sure to get rid of the pit first!). Apples are easy — simply remove the core and slice into wedges. You can use fresh or frozen fruit. Aim for 1-2 cupped handfuls.

 

 

 

STEP 5

Pick a healthy fat

  • Flax, hemp, chia seeds

  • Tigernuts

  • Cashews

  • Almonds

  • Almond, peanut or other nut butters

  • Walnuts

  • Avocado

When blended well, nuts and seeds give the shake a nice, rich consistency. 1-2 thumbs are usually enough. Avocado makes it nice and smooth.

 

 

STEP 6

Pick a topper

  • Coconut- Flakes or shredded

  • Cacao nibs / dark chocolate

  • Yogurt

  • Oats- gluten free / granola

  • Hemp seeds

  • Cinnamon

  • Ice cubes (if using fresh fruit)

Cinnamon is good with vanilla and pumpkin. Add oats if you need extra carbs, yogurt if you want more protein and a smoother consistency. For all of these, a little goes a long way.

No Bake
Energy Bites

Ingredients

  • 1 cup (dry) oatmeal or almond flour

  • 1/2 cup raw cacao nibs

  • 1/2 cup almond butter

  • 1/2 cup ground flaxseed

  • 1/3 cup honey

  • 1 tsp vanilla

Directions

  • Mix all the ingredients

  • Shape into round bites using parchment paper

  • Place into a container, refrigerate or store into the freezer.

  • Enjoy!

Superfood

Rainbow Salad

Ingredients

For the Rainbow Salad

  • 1 big handfuls of fresh spinach

  • 1 big handful of de-stemmed and finely chopped kale

  • Raw grated beet (about 1 small beet)

  • Red cabbage finely chopped

  • Raw grated carrot (about 1 small carrot)

  • Squash peeled, chopped and roasted 

  • Broccoli finely chopped, steamed 

  • 1 tbsp. each sunflower seeds and pumpkin seeds

  • 1/4 of an avocado, diced

  • Dried kelp flaked

For the Sweet Ginger
Miso Dressing

  • 1/4 tbsp. water

  • big chunk of peeled, fresh ginger

  • 3 tbsp. tahini

  • 2 tbsp. pure maple syrup (optional)

  • 2 tbsp. miso paste

  • 2 tbsp. apple cider vinegar

  • 1 tbsp. soy sauce (or gluten-free tamari)

Directions

  • To make the salad dressing, blend all ingredients until smooth. If desired, add more water to adjust consistency. Season with salt and pepper, if desired.

  • To assemble the salad, add everything to a bowl and top with the dressing. For extra protein, add some grilled chicken, salmon or tuna steak. 

Salmon Salad Bowl

Ingredients

  • 3oz fresh sashimi, smoked or grilled salmon- cubed

  • ¼ cup shredded purple cabbage

  • ¼ cup sliced cucumber

  • ¼ cup sliced carrot

  • 1 tbsp. chives, chopped

  • 1 tbsp. toasted sesame seeds
     

  • For the sauce:

  • 2 tbsp. sesame oil

  • 1 tbsp. low-sodium soy sauce or liquid aminos

  • 1 tsp rice vinegar

  • ¼ tsp ground ginger

  • ¼ tsp toasted sesame seeds

  • ½ to 1 tsp Sriracha hot sauce, or to taste (optional)
     

Directions:

  • In medium bowl, whisk together ingredients for sauce. Add salmon and toss well. Set aside.

  • To assemble your poke bowl, add rice first. Then top with the rest of the ingredients and seasoned salmon.

  • Garnish with fresh chopped chives and toasted sesame seeds. Top off with remaining sauce.

  • Enjoy!

Vanilla Matcha Oatmeal

Ingredients

  • 1/2 cup steel-cut oats (gluten-free if needed)

  • 1 1/2 cup water

  • pinch of salt

  • 1/4 cup almond milk

  • 1/2 tsp vanilla extract

  • 1 tsp high-quality matcha powder

  • 1 tbsp. maple syrup

  • fruit of choice to top (I chose banana, kiwi, grapes and shredded coconut)

  • 1 tbsp. hemp seeds to top

Directions

  • Cook the oats. (May vary depending on your oats, check your packaging for directions)

  • Once the oats are cooked, stir in the almond milk, vanilla extract, matcha powder, and maple syrup. Mix until well combined.

  • Divide into two bowls or jar and top with fresh fruit and hemp seeds.

 

Energy Beet Juice

 

Ingredients (2 servings)

  • 2 beets, peeled or washed very well

  • 2 large carrots

  • 2 golden apples

  • juice of one lemon

  • 1” inch piece ginger root

  • 6 parsley leaves

 

Directions

  1. Chop up all of your produce. Juice all ingredients in your blender or juicer. Juice is best when drinking immediately.

  2. Add all ingredients to your blender or juicer. If using a blender, blend extremely well. If you want to discard the pulp, push everything through a fine mesh sieve, squish all of the juice out and discard the pulp. 

Sweet Potatoes and Roasted Chickpeas Salad 1

 

INGREDIENTS (4 servings)

 

  • 1 15-ounce can chickpeas, drained

  • 1 tbsp. fresh rosemary, chopped and divided

  • 3 tbsps. olive oil, divided

  • 2 tbsps.  balsamic vinegar

  • 1 clove garlic, pressed

  • 1/2 tsp. salt

  • 4 cups cubed sweet potato, from about 2 medium potatoes

  • 4 cups chopped kale

  • 1/4 cup walnuts, coarsely chopped

 

DIRECTIONS

 

  1. Preheat the oven to 205 C. Place the drained chickpeas on a kitchen towel and fold the towel over, to enclose the chickpeas. Rub gently and open up the towel, the skins of the chickpeas should have loosened so you can remove them. Place the skinned chickpeas on a sheet pan.

  2. Drizzle 1 tbsp. olive oil over the chickpeas, add 2 tsps. of the chopped rosemary and toss to coat. Place the pan in the oven and roast for 25–30 minutes.

  3. When the chickpeas are crunchy, remove the pan and cool on a rack. When cool, transfer to a bowl.

  4. In a cup, whisk the remaining olive oil, balsamic vinegar, leftover tsp. of rosemary, garlic and salt.

  5. Cube the sweet potatoes and place in a steamer, steam over simmering water for 5 minutes, or microwave for a few minutes, until the sweet potato is tender. Transfer the sweet potatoes to four wide, low bowls.

  6. Over the same simmering water, steam the kale for about 2 minutes. Transfer the kale to a kitchen towel and dry, then place on the cutting board and chop. Arrange the kale on top of the sweet potatoes.

  7. Arrange 1/4 of the chickpeas on top each bowl and drizzle some of the dressing. Top with chopped walnuts and serve. Add some tofu, chicken or fish for extra protein.