Plant Based Recipes

g 28 Day Reset

5 k k The Blogilates

Bonus Vegan Edition

Plant Based Recipes Cassey Ho & Erin Woodbury

The Blogilates 28 Day Reset Vegan Edition, Whole Food Recipes By: Cassey Ho in collaboration with Erin Woodbury, Certified Nutrition Coach Food Photographer: Erin Woodbury

DISCLAIMER Copyright © 2016 oGorgeous Inc. No part of this publication or the information in it may be shared or reproduced in any form by means such as screenshotting, photographing, printing, scanning, photocopying, or otherwise without prior written permission of the copyright holder. Doing so is an infringement of our copyright and you will be monetarily fined based on the scale of the violation. Violators will be prosecuted to the fullest extent of the law. This is your copy for personal use only. oGorgeous Inc. will not be held liable for your decision to undertake this nutrition guide and suggested meal plan. Before embarking on any diet or weight loss program you should consult your physician or health care professional, especially if you have recently been ill or have special dietary or medical requirements, or if you are pregnant or breast feeding, are a child, or are elderly. You should not rely on the information in this nutrition guide as an alternative to professional medical advice from your doctor or healthcare provider. Nothing contained in this nutrition guide should be construed nor is intended to be used for medical diagnosis or treatment. It should not be used in place of the advice of your physician or other qualified healthcare provider. Should you have any healthcare related questions, please call or see your physician or other qualified healthcare provider promptly. If you have or suspect that you have a medical problem, you should contact your own physician or local healthcare provider immediately.

Table of Contents VEGAN PROTEINS VEGAN GLUTEN-FREE & SOY-FREE WHOLE FOOD SUBSTITUTIONS

o o o o

4 6

p.7 Breakfast Recipes

7 Blender Sweet Potato Pancakes 8 Island Banana Bites

p.9 Lunch Recipes

9 Avocado Mexi Salad 10 Curried Chick Pea Wraps 10 Lentil Stuffed Bell Peppers

11 Roasted Cauliflower White Bean Soup 12 Vegan Ceviche

p.13 Dinner Recipes

13 Black Bean Sweet Potato Patties 14 Butternut Squash Soup

p.15 Snack & Side Recipes 15 15 16 17 18

Avocado Hummus Dip Cauliflower Hummus Cauliflower Rice with Cilantro Coco-Nana Bars Creamy Lemon Garlic Dressing 18 Frozen Banana Cashew Bites ˜ Colada 19 Frozen Pina

19 Healthy Thai Almond Dressing 20 Lemon Blueberry “Bread” Pudding 21 Pumpkin Dip 21 Spicy Hummus Dip 22 Sweet Potato Chips 22 Vegan Cheesy Pizza Dip

Vegan Proteins The Vegan Reset will vary slightly from the Regular Reset Program. Different diets require a different set of goals, omissions and additions. Part of the 28 Day Reset is to begin balancing blood sugar to allow body fat to release while maintaining and/or gaining lean muscle, which revs metabolism and yields a healthier body both inside and out. For vegans, this likely means adding in more protein than you’re used to, and omitting staples such as pasta, bread, potatoes, and flours (those are the worst processed food offenders). One way to do this is to find the cleanest sources of vegan protein substitute foods possible, and use them to help you decrease the amount of carbs you might be eating, while kicking up your protein intake a few notches. Trust us! Get in some muscle building protein—just for these 28 days—and see what happens! Yes, broccoli and kale have lots of protein per gram, but the amount you’d have to eat would leave your tummy so full there wouldn’t be room for much else. This might mean trying out some meat-substitutes to get in that extra protein. Try gluten-free varieties, and go soy-free, if that’s best for you. Do not feel obligated to buy the brands we list; find the best ones for you! Also, please make sure to read your labels closely. Not all products are created equally. If you’re trying to avoid soy and gluten, your options will be more limited. Soy is a known endocrine disruptor, and sometimes, can halt weight loss. If you’ve never gone without it, give it a shot. And if you haven’t been eating it, do not feel compelled to start now just because we offer a few recipes with soy. If you do not want to try any “meat alternatives” for fear they’re processed, just make sure you are subbing in a little extra quinoa, legumes, lentils, broccoli, Brussels sprouts, cauliflower, kale, nutritional yeast, chia seeds, flax seeds and/or nuts. Just know your overall macronutrients per day will differ than those we calculated for weight-loss. Yours will be higher in carbs and fat. So just be very mindful of portions. (We have a list of whole-food options below, and links to some great products). Keep in mind that these meals were designed to rotate based on your likes and dislikes. You need not make them all; stick to the tried and true that work for you. Our Blogilates community is made up of a population of pure awesomeness. We want to deliver the healthiest practices that meet the multiple needs, beliefs, health restrictions and goals of our tribe. That means offering meals that include soy for those who really want it, protein meat alternatives for those suffering from high and low blood sugar, unprocessed meals for those wishing to only eat whole foods, vegan protein powders for people who used to only eat carbs for breakfast, and as many gluten-free, soy-free vegan brands we can locate (there aren’t many, but we are hunting them down for you!). We are fully aware that we cannot make everyone happy, because nutrition isn’t a one-size-fits-all practice. But here’s what we do know: the root cause of most metabolic diseases, including diabetes and cancer, are related to blood sugar disorders. We also know that without balanced macronutrients, it is more difficult to perform advanced exercise routines, increase power and endurance, shed body fat and put on lean muscle. Our goal is to teach you how to do that over the next 28 days by providing balanced meal ideas so that you can take that knowledge and begin creating your own meals in the future with the foods you love, whatever those may be. We try very hard not to pick on anyone’s nutritional beliefs. Science is changing every single day, and as it does, we will be sharing best practices with you to keep you healthy. If something we suggest doesn’t align with your beliefs, there’s always a positive solution.

4

The Vegan Reset Goals Include: 28 Days of…. • • • • • • • • • • • •

No added sugar No white/wheat flours No processed baked goods 80 ounces+ water per day No alcohol More protein, ideally 20 - 25 grams per meal. Measure all food, especially your carbs Eliminate soy/gluten or both for at least 1 week each Add in protein alternatives if possible Reduce carbs, or aim for under 40 g of carbs (or less) per meal If you’d like to go gluten and soy-free for 28 days, please select the recipes without gluten and soy, and replace with extra vegetables and moderate legumes and nuts BONUS CHALLENGE: No gluten, no soy, no sugar, no alcohol no processed food of any kind*

*Should you wish to take on an additional challenge of omitting ALL processed foods, feel free to substitute or add in lentils, quinoa, beans, nuts and seeds in place of the “meat” suggestions. Your carbs and fat will differ from our blood sugar stabilization plan, but if you’re OK with that, we fully support you and want to hear all about your awesome discipline! Just know your results may vary.

LINKS TO GLUTEN-FREE, SOY-FREE “MEAT PRODUCTS” (Many of these are certified organic & non-GMO) http://eatneat.com/ http://greatlifebylucinda.com/instant-veggie-burger-mixes.html http://beyondmeat.com/products/view/the-beast-burger http://beyondmeat.com/products/view/feisty-crumble http://www.sunshineburger.com/products/ http://www.amys.com/products/product-detail/vegan/000373 http://www.hilaryseatwell.com/products/root-veggie-burger/ It’s important to know that ingredient brands vary in taste, thickness and texture — especially protein powders. Please adjust your recipes as needed to get the exact flavor and consistency you desire. A little less or more liquid, powder, stevia or flour is A-OK! Recipes with protein powder may need slight adjustments. Be sure to pick flavors you love, as that’ll make the final product taste great. To make life easier, feel free to “meal prep” by doubling some of your favorite recipes to have later on. Recipes that yield 2 - 6 servings were designed to help you if you have a family, are entertaining, or if you need to pack food with you while on the go at school or work. It also saves money! However, please note that the nutrition information on each recipe is for one serving.

5

VEGAN GLUTEN-FREE & SOY-FREE WHOLE FOOD SUBSTITUTIONS

LEGUMES-Serving Size: (1/2 cup)

SEEDS & NUTS: (1/4 cup)

Baked Beans ................… 6.1 grams of protein Black Beans ….................. 7.6grams of protein Chickpeas ………............ 5.95 grams of protein Kidney Beans …............... 7.7 grams of protein Lentils …………................. 8.95 grams of protein Lima Beans …….............. 7.35 grams of protein Navy Beans ……................ 7.9 grams of protein Dried Peas ……….............. 4.3 grams of protein Pinto Beans ……................... 7 grams of protein Split Peas ………................ 8.2 grams of protein Black-Eyed Peas …......... 5.5 grams of protein

Almonds ………………….............. 6 grams protein Cashews …………………............. 5 grams protein Walnuts …………………............... 5 grams protein Pistachios …………….................. 6 grams protein Pine Nuts ………………............... 3 grams protein Sunflower Seeds …................. 7 grams protein Pumpkin Seeds ………............ 3 grams protein Hemp Seeds ……………......... 10 grams protein (for 2 TBS) Chia Seeds ………………........... 3 grams protein (for 2 TBS)

GRAINS-Serving Size: (1/2 cup cooked) (*Bob’s Red Mill makes many gluten-free grains and available on-line)

VEGETABLES: (1 Cup)

Quinoa ………………............... 4 grams of protein Brown Rice ……................ 2.5 grams of protein Amaranth ………….............. 5.5 grams of protein Buckwheat Berries …......... 5 grams of protein Millet ………………................... 3 grams of protein Polenta …………................... 2.5 grams of protein Popcorn (one ounce) …... 3.7 grams of protein Sorghum ……......................... 11 grams of protein Wild Rice .......................... 3.5 grams of protein

Cauliflower …………................... 3 grams protein Spinach …………………................... 1 gram protein Broccoli ………………................... 3 grams protein Peas ………………………................. 8 grams protein Potato (Med) ………............. 4 grams of protein Corn …………………….............. 5 grams of protein Kale ………………………......... 2.9 grams of protein Sweet Potato ……................ 4 grams of protein Brussels Sprouts …............. 4 grams of protein Swiss Chard ……............... 3.4 grams of protein Asparagus ………................ 4.6 grams of protein

6

Breakfast

Blender Sweet Potato Pancakes Ingredients: - 1 tbsp ground flax - 2 tbsp water - 1/4 cup mashed sweet potato*

-

1/2 cup oat flour 1 tsp cinnamon 1/2 tsp baking powder 1 tsp coconut oil, melted Pinch of salt Stevia, to taste

Yields 2 - Serving Size: 2 Pancakes - 1/4 cup plus 2-3 tbsp cashew milk - 2 tbsp cashew butter (or another nut butter) - 2 tbsp chopped pecans

Method: In a small bowl, combine flax and water. Leave in fridge for 15 minutes or longer (up to overnight if you want to prep it in advance for the morning). Add flax mixture, sweet potato, flour, cinnamon, baking powder, oil, salt and stevia to a mini blender. Add 1/4 cup plus 2 tablespoons cashew milk and blend. If you like thinner pancakes, add additional milk. Batter should be on thicker side. Coat a pan with cooking spray over low-medium heat. Drop batter four times using a heaping tablespoon. Reduce heat to low and cook about 3 minutes per side, or until cooked through and golden. Top with cashew butter and sprinkle with pecans. *To cook a sweet potato, preheat oven to 400°°F. Poke holes in potato and wrap in foil. Bake for 40-50 minutes or until soft. Scoop out center and place in fridge for up to 4 days.

Calories: 339 Protein: 11 g Net Carbs: 28 g Fat: 19 g Fiber: 7 g

7

Breakfast

Island Banana Bites

Yields 3 - Serving Size: 2 Balls

Ingredients: - 1 large ripe banana - 2 tbsp cashew butter

- 3 tbsp coconut flour - 2 tbsp oat flour - 2 tbsp ground flax

- 4 tbsp plus 3 tbsp shredded coconut - Pinch stevia - Pinch salt

Method: Break banana into pieces and add to a bowl. Add cashew butter, flours, flax, 4 tablespoons coconut, stevia and salt. With beaters set to low-medium, mix until thick and well combined. Mixture should be firm like dough. Roll into 6 balls. Coat in remaining coconut. Place in the fridge for 20 minutes or until ready to eat. These will save for 2 days in fridge.


8

Lunch

Avocado Mexi Salad Ingredients: - 5 Tomatoes, Chopped (Discard Seedy Bits) - 1/4 Cup Onion, Minced - 2 Avocados, Chopped

-

Yields 4 - Serving Size: 1/4 Recipe

2 Ears Fresh Organic Corn 2 Persian Cucumbers, Chopped Juice of 3 Limes 1/3 Cup Cilantro 1 tsp Cumin

-

1 Orange Bell Pepper, Chopped 1 Yellow Bell Pepper, Chopped 1 Red Bell Pepper, Chopped 1 tsp Garlic Powder 1/2 tsp Sea Salt

Method: Remove the kernels of corn and toss with the rest of the veggies in a large bowl. Add the lime juice, cumin, garlic powder and sea salt. Toss well. Stir in half the cilantro and toss again. Top with remaining cilantro, and serve. For a more filling meal, add 1/2 cup black beans to each serving.


9

Lunch

Curried Chickpea Wraps

Lentil Stuffed Bell Peppers

Yields 1 - Serving Size: 1 Wrap

Yields 1 - Serving Size: 2 Pepper Halves

Ingredients:

Ingredients:

-

2/3 cup garbanzo beans 1/4 cup mashed avocado 2 tsp curry powder 2 tbsp green onion, chopped - 1/4 red apple, diced - 10 raisins

- Salt & pepper, to taste - Pinch of stevia (optional) - 1 Paleo Wrap or several lettuce leaves

- 1 red bell pepper, cut - 1 Pinch garlic powder lengthwise - Salt & pepper, to - 3/4 cup steamed lentils taste - 1/4 cup kale leaves, - 1/4 cup roasted chopped cashews

Method:

Method:

In a medium bowl, add beans, avocado and curry and mash until half the beans are smashed. Add remaining ingredients and stir. Serve inside a paleo wrap or over lettuce.

Preheat oven to 425° F. De-seed the pepper and remove its membranes. Bake for 10 minutes. Reset oven to 350° F. In a small bowl, stir together the lentils, kale, garlic powder, salt and pepper. Fill each half of the pepper, top with cashews and bake for 8 minutes.

*Macros calculated with Paleo wrap. https://thrivemarket.com/julian-bakery-paleo-wraps

Calories: 297* Protein: 11 g

Net Carbs: 14 g Fat: 12 g

Fiber: 14 g

Calories: 280 Protein: 14 g


Fiber: 13 g

10

Lunch

Roasted Cauliflower White Bean Soup Yields 3 - Serving Size: 1/3 Recipe Ingredients: - 1 large head cauliflower - 1 tbsp olive or coconut oil - 2 cloves garlic, chopped

-

1 cup onion, chopped 1/2 cup carrots, diced 1/2 cup celery, diced 1 1/2 cups canned white beans, rinsed -

3 1/2 cups vegetable broth 1 1/2 cups carton coconut milk 1/4 cup nutritional yeast 1/4 tsp salt & pepper

Method: Preheat oven to 425°F. Break cauliflower into florets and remove large stems. Place onto a baking sheet. Spray with coconut oil cooking spray. Bake for 20-25 minutes or until lightly browned on the tips. In a large‘ pot, heat the oil and garlic for 1 minute. Add the onions and cook for 5-6 minutes over medium heat, deglazing pot with vegetable broth, as needed. Add the carrots, celery and broth and simmer for 10 minutes. Add remaining ingredients and the cauliflower and simmer for 5 minutes. Carefully pour into a blender and process until smooth.


11

Lunch

Vegan Ceviche Ingredients: - 1 Can Hearts of Palm (Drained) - 2 Large Tomatoes, Seeded & Chopped


- 1/3 Cup Cilantro, Chopped - 1/2 Cup Red or Yellow Bell Pepper, Chopped - 3 Green Onions, Chopped (or 1/4 Cup Red Onion) - Juice of 1 Lemon

-

Juice of 1 Lime 1/2 tbsp Hot Sauce 1/4 tsp Sea Salt 1/4 tsp Pepper 1 Avocado, Chopped 1 Jalapeno, Chopped (De-Seed for Less Spice)

Method: Slice the hearts of palm about 1/4” thick and place into a large bowl. Add in the tomatoes, cilantro, bell pepper, onion, jalapeno, lemon and lime juice, hot sauce, salt and pepper and toss well. Fold in the avocado, and serve. For a more filling meal, add 1/2 cup black beans to each serving on the side with 2 Persian Cucumbers.


12

Dinner

Black Bean Sweet Potato Patties

Yields 4 - Serving Size: 1 Patty

Ingredients: - 2 small sweet potatoes, peeled and cubed (about 1¼ cup) - Coconut oil cooking spray

Method:

-

1 can black beans 1 tbsp ground flax seeds 2½1/2 tbsp water 3 cloves garlic, minced 1 large shallot, diced

-

1/3 cup red bell pepper, diced 1 tbsp coconut oil Salt & pepper, to taste 1 large avocado

Preheat oven to 400°°F. Lay potatoes on a nonstick baking sheet and coat with cooking spray. Bake for 25 minutes or until tender and golden on the outside. Drain and rinse beans. Set aside. Prepare the flax egg by adding flax and water to a small bowl. Place ‘ the garlic and shallot for 2 - 3 minutes. Add the bell pepin fridge for 15 minutes. In a large skillet, add half the oil and sautee per and stir for 2 minutes. In a food processor, add the potatoes, beans, flax egg, garlic mixture, and salt and pepper. Pulse until well combined and slightly sticky, but with small chunks. Add remaining oil to pan to coat bottom. Heat over low-medium while you make 4 patties. Lay patties in pan and cook 5 minutes. Spray tops with cooking spray, flip and cook 5 minutes, or until cooked through and golden on the outside. Serve over spinach, or for a heartier dish, inside a corn tortilla. Slice the avocado and serve with the patty or on the side.


13

Dinner

Butternut Squash Soup


Ingredients: - 1 Medium Butternut Squash (or 4 Cups Cubed Squash) - 1 Large or 2 Small Leeks (White Part Only), Sliced Thin - 1/2 tsp Red Pepper Flakes

-

1 1 1 1 1

Can Lite Coconut Milk Cup Vegetable Broth tsp Tumeric tsp Curry Powder Green Onion, Chopped

- 4 Cloves Garlic, Chopped - 1 - 2 tsp Zero-Calorie Sweetener - Salt & Pepper, to Taste - 1/4 Cup Cashews (Optional)

Method: Preheat oven to 375° F. Slice squash in half and remove seeds. Spray with cooking spray and sprinkle with salt and pepper. Bake, face down for 30 minutes, or until soft. Flip over and cook another 5 - 10 minutes, or until the top seems caramelized. Remove ‘ the garlic for 1 minute. Add in leeks and onion. Saufrom oven and cool. Meanwhile, spray a large pan with cooking spray. Sautee ‘ tee several minutes until soft and caramelized. Scoop squash and place into a blender. Pour in the canned coconut milk. Toss in the garlic, leeks and onion mixture. Blend until smooth. Add in the broth, spices, sweetener, salt and pepper. Blend again. Reheat over the stove. Top with green onion and cashews.


14

Snacks & Sides

Avocado Hummus Dip

Cauliflower Hummus



Ingredients:

Ingredients:

- 1 (15 oz) Can Garbanzo - 1 tbsp Lime Juice Beans, Drained - 3/4 tsp Salt - 1/4 Cup Mild Salsa - 1 Ripe Avocado, Chopped

- 1 large head cauliflower, stems removed - 1/2 tsp garlic powder - 2 cloves garlic, chopped - 4 oz jarred roasted red bell pepper

-

2 1/2 tbsp tahini 3 tbsp lemon juice 1/2 tsp sea salt Pepper, to taste Pinch paprika (optional)

Method:

Method:

Place all ingredients in a food processor and process until smooth.

Preheat oven to 400° F. Spread florets across a nonstick baking sheet and spray with cooking spray. Sprinkle with garlic powder. Roast for 35 minutes. Remove and cool. Place in a food processor with remaining ingredients and process until smooth, or the texture of hummus. Spoon into a bowl, and serve with veggies.



Fiber: 10 g



Fiber: 11 g

15

Snacks & Sides

Cauliflower Rice with Cilantro


Ingredients: - 1 Head Cauliflower, Large Stems Removed - Coconut Oil cooking Spray

- 1/4 Cup Cilantro - 2 Green Onions, sliced

- Pinch of Salt - Pinch of Garlic Powder - Salt & Pepper, To Taste

Method: Preheat oven to 400° F. Separate the florets and place them on a nonstick baking sheet. Spray lightly with cooking spray and sprinkle with salt and garlic powder. Roast ‘ for 10 - 12 minutes. Remove from oven and cool for 10 minutes. Place in a food processor and pulse until cauliflower resembles rice. Add cauliflower to ‘ a large pot and toss in cilantro and green onion. Season with salt and pepper. Reheat, if desired.


16

Snacks & Sides

Coco-Nana Bars

Yields 4 - Serving Size: 1 Bar

Ingredients: - 2 bananas, very ripe* - 1/2 cup cashew butter

- 1/4 cup cacao powder - Stevia, to taste

- 1/2 tsp baking powder - 1/4 tsp Sea Salt

Method: Preheat oven to 350° F. Place all ingredients into a blender and blend until smooth. Coat an 8x4 inch loaf pan with cooking spray and spread batter inside. Bake for 15 minutes, or until set. Eat warm or refrigerate and eat cold. *If your bananas aren’t super ripe, set them, unopened, on a baking sheet and place in oven as it heats up. By the time it reaches the baking temperature, they’ll be super ripe, soft and easy to work with.

Calories: 222 Protein: 6 g Net Carbs: 21 g Fat: 14 g Fiber: 2.5 g

17

Snacks & Sides

Creamy Lemon Garlic Dressing

Frozen Banana Cashew Bites


Yields 2 - Serving Size: 4-6 Bites

Ingredients:

Ingredients:

- 1/2 Cup Raw Cashews - 1 1/2 Cups Unfiltered Water for Soaking - 1/4 Cup Filtered Water (or adjust to desired thinness) - Juice of 1 Small Lemon - 1 Clove Garlic

-

1 tsp Garlic Powder 1 tsp Onion Powder 1/4 tsp Garlic Salt Pinch of Sea Salt Pepper, To Taste 1 Small Green Onion, Chopped (Optional)

Method:

Method: Soak the cashews in water for 4 - 6 hours. Drain and rinse well. Place cashews into a mini-blender with remaining ingredients. Blend until smooth. Season with additional salt and pepper, if needed. Sprinkle any green onion pieces you might have leftover for color and texture. Calories: 102 Protein: 3 g


- 1/3 Cup Creamy Cashew - 2 tbsp Shredded Butter Coconut, Unsweetened - 1 Banana, Sliced into 1/4” Slices

Fiber: 4 g

Using a teaspoon, coat the bottom and sides of about 8 - 12 silicone mini muffin cups with cashew butter. Drop a banana coin inside and press lightly. Cover with more cashew butter. Sprinkle tops with coconut. Freeze several hours or until hardened.



Fiber: 3 g

18

Snacks & Sides

˜ Colada Frozen Pina

Healthy Thai Almond Dressing


Yields 3 - Serving Size: 2-3 tbsp

Ingredients:

Ingredients:

- 2 1/4 cups frozen - 1/2 tsp coconut pineapple extract (optional) - 1/4 cup canned coconut - 3 tbsp shredded coconut milk, chilled overnight

- 1/3 Cup Roasted, Salted - 2 tbsp Rice Wine Almond Butter Vinegar - 2 tbsp Coconut Aminos - Pinch Stevia (or Soy Sauce - Pinch Cayenne Pepper Alternative) - 1/4 Cup Fresh Orange - 1 Clove Garlic Juice

Method: In a Vitamix or food processor, add the pineapple. Scoop the thick layer of coconut milk from the chilled can and add with coconut extract, if using. Process until very thick and smooth (like soft-serve ice cream). You’ll need to scrape the sides several times (about 4 minutes) Pulse in 2 tablespoons coconut. Place in 2 frozen bowls and sprinkle with remaining coconut. Calories: 195 Protein: 1 g


Fiber: 2 g

Method: Add all ingredients to a blender (use more or less liquid depending on how thick you want it), and serve. Refrigerate any extra dressing for up to 3 days.* *A great salad to go with this dressing is: 3 cups Spring Lettuce Mix, 1 Persian cucumber, 1/4 cup shredded carrot, 1/2 cup garbanzo beans. Toss with the dressing and serve.



Fiber: 3 g

19

Snacks & Sides

Lemon Blueberry “Bread” Pudding Ingredients: -

1 tbsp flax 2 1/2 tbsp water 2 tbsp coconut flour 1 tbsp almond flour

- 1 tbsp granulated sugar substitute (or Stevia), to taste - 5 tbsp almond milk - 2 tbsp lemon juice

Yields 1 - Serving Size: 1 ramekin

-

1 tsp lemon zest (optional) 1/4 tsp baking powder Pinch salt 1 tbsp coconut oil, melted 2 tbsp frozen blueberries

Method: Preheat oven to 350° F. Mix flax and water in a bowl and set in fridge for 15 minutes. Add flours, sweetener, milk (start with 5 tablespoons and add extra if your batter is thick, as brands of coconut flour differ greatly), lemon juice, zest, baking powder and salt. Stir well, then add coconut oil and stir again. Fold in blueberries. Coat a ramekin with cooking spray. Fill with batter and bake for 25 minutes or until set but still slightly jiggly in the middle. Let sit for 5 minutes, then enjoy.


20

Snacks & Sides

Pumpkin Dip

Spicy Hummus Dip



Ingredients:

Ingredients:

- 1 Cup Raw Cashews, Soaked Overnight - 8 oz Canned Pumpkin - 1/4 Cup Zero-Calorie Sweetener - 2 tbsp Orange Juice

- 2 tbsp Vegan Chocolate Chips (Use after Reset) - 1 tbsp Pumpkin Pie Spice - 1/2 tsp Ground Cloves - 1/2 tsp Vanilla Extract - 1/2 tsp Maple Extract

- 1 (15 oz) Can Garbanzo Beans, Drained - 2 tbsp Water - 2 tbsp Olive Oil

-

2 tbsp Hot Sauce 1 tsp Chili Powder 3/4 tsp Sea Salt 1/2 tsp Smoked Paprika

Method:

Method:

In a small blender, add the soaked, drained and rinsed cashews, pumpkin, sweetener, orange juice, spices and extracts. Blend for 15 seconds. Scrape sides and blend again until whipped and fluffy. Spoon into a bowl. Top with chocolate chips, if using. Serve with apples or celery.

Place all ingredients in a food processor and process until smooth.



Fiber: 11 g



Fiber: 6 g

21

Snacks & Sides

Sweet Potato Chips

Vegan Cheesy Pizza Dip



Ingredients:

Ingredients:

- 2 Large Sweet Potatoes - 1 tsp Sea Salt

- 1 tsp Coconut Oil, Melted

- 1 Cup Raw Cashews - 2 Cups Filtered Water - 2 - 3 tbsp filtered water, or to desired consistency - 1/4 Cup Nutritional Yeast

- 2 - 3 tbsp Fresh Chopped Basil - 1/2 tsp Onion Powder - 1/2 tsp Garlic Powder - 1/4 tsp Oregano - 1 tsp Salt

Method: Preheat oven to 225°F. Using a mandolin, slice the sweet potatoes very thinly. Add to a large bowl and toss with oil, rubbing the slices to coat them all. Sprinkle with salt. Line the potatoes in a single layer on a silicone baking sheet (or use parchment paper). Bake for 1 - 1 1/2 hours, until the chips are crispy, flipping halfway through. Cool for 5 minutes. Calories: 86 Protein: 2 g


Fiber: 3 g

Method: Soak cashews in the 2 cups of water for 4 - 6 hours. Drain and rinse. Add nuts to a mini-blender with the remaining ingredients and blend until smooth, scraping sides several times. Place into a small bowl and serve with veggies like celery, bell peppers, carrots, cucumbers and zucchini. Calories: 271 Protein: 9 g


Fiber: 8 g

22

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