Every Morning Upon Rising: Cup of warm water with lemon
Breakfast: Smoothie Bowl w/ Berries & Seeds
Lunch: Chopped Salad w/ Quinoa, Sweet Potatoes & Apples*
Dinner: Sweet Potato & Quinoa Stuffed Peppers*
Breakfast: Mixed Berries w/ Coconut
Lunch: Mega Crunchy Romain Salad w/ Quinoa*
Dinner: Roasted Veggies w/ Baked Sweet Potato
Breakfast: Sliced Apple w/ Almond Butter
Lunch: Carrot Soup*
Dinner: Roasted Butternut Squash & Apple Salad*
Breakfast: Grapefruit & Pistachios
Lunch: Kale Salad w/ Green Tahini Dressing*
Dinner: Spaghetti Squash Burrito Bowl*
Breakfast: Banana w/ Almond Butter
Lunch: Spicy Squash Soup*
Dinner: Mediterranean Quinoa Salad*
Although optional, we recommend consuming your protein smoothie with breakfast and your juices along with your other meals/snacks throughout the day.
- Fresh fruits
- Fresh veggies
- ½ Avocado
- Handful of nuts
- Veggie “Chips”*
- Banana Ice Cream*
- Baked Apple w/ Cinnamon
Items with asteriks (*) include recipes on the following pages
- 2/3 cup quinoa, rinsed
- 1 lb. sweet potatoes (about 2 large), cut into 1/2'' cubes
- 1 Tbsp. extra virgin olive oil
- salt + pepper
- 2 large apples, diced
- 8 cups packed baby greens
- 1/4 cup flat leaf parsley
- 1/4 of a medium red onion, thinly sliced
- Dressing :
- 1/4 cup apple cider vinegar
- 1-2 tsp. dijon mustard
- 1/3 cup extra virgin olive oil
- pinch of salt and pepper
Preheat the oven to 400'.
Put a drizzle of olive oil in a pot and add the quinoa to toast over moderate heat for two minutes. Add 1 1/3 cups water and bring it to a boil. Turn it down to a simmer, cover and cook for about 15-18 minutes until the liquid is absorbed. Fluff the quinoa and set aside to cool.
On a rimmed baking sheet, toss the sweet potatoes with the olive oil and hearty pinches of salt and pepper. Bake in the upper third of the oven for about 25 minutes until golden. Let them cool.
In a large bowl, whisk together the cider vinegar, mustard, olive oil and pinch of salt and pepper. Add the cooled quinoa, potatoes, apple, greens, parsley and onionand toss everything to coat. Serve immediately.
Chopped Salad w/ Quinoa, Sweet Potatoes & Apples
To cook the quinoa: Combine the quinoa and water in a medium saucepan. Bring the mixture to a boil over medium-high heat, then decrease the heat a bit to maintain a gentle simmer. Cook until the quinoa has absorbed all of the water, about 10 to 15 minutes.
To toast the sunflower seeds: Combine the sunflower seeds and olive oil in a medium skillet. Cook over medium heat, stirring frequently until the seeds are fragrant and starting to turn lightly golden on the edges.
In a large serving bowl, combine the prepared romaine, carrots, cabbage, radishes and cranberries. Once the quinoa and sunflower seeds have cooled, add them to the bowl as well.
To prepare the dressing: In a blender, combine all of the ingredients and blend well.
Mega Crunchy Salad w/ Quinoa
- ⅔ cup uncooked quinoa, rinsed
- 1⅓ cups water
- ½ cup raw sunflower seeds
- ½ teaspoon olive oil
- 1 small head of romaine, chopped into bite-sized pieces
- 1 cup shredded carrots
- 1 cup chopped cabbage
- ½ cup chopped radishes
- ½ cup dried cranberries
Zippy cilantro dressing
- ⅓ cup olive oil
- 3 tablespoons lime juice
- 2 tablespoons rice vinegar
- ¼ cup lightly packed fresh cilantro
- 2 teaspoons maple syrup
- 2 medium cloves garlic, roughly chopped
- ½ teaspoon fine-grain sea salt
- ¼ teaspoon chili powder
Roasted Butternut Squash & Apple Salad
2 cups prepared quinoa
1 Granny smith apple, cored and sliced into ½” wide wedges
One small (2 to 2½ pounds) butternut squash
1 tablespoon olive oil
¼ teaspoon salt, plus more for sprinkling
5 ounces baby arugula (about 5 cups, packed)
⅓ cup dried cranberries
½ cup pecan pieces (or roughly chopped whole pecans)
Ginger Dressing¼ cup olive oil2 tablespoons lemon juice1 teaspoon finely grated fresh ginger1 teaspoon maple syrup½ teaspoon Dijon mustard¼ teaspoon saltFreshly ground black pepper, to taste
- To roast the apples: Preheat oven to 425 F. Line one small and one large baking sheet with parchment paper. Bake the apple slices on the middle rack for 10 minutes, until they are starting to collapse on themselves but before they have burst open.
- To prepare the squash: Slice off the top and bottom ends of the squash, then slice it in half vertically. Use a spoon to scoop out the seeds and discard them. Slice the squash into ½" wide half-moon shapes. Transfer the squash to the large baking sheet and drizzle with 1 tablespoon olive oil. Toss until the squash is lightly coated in oil and sprinkle with salt. Roast for 30 minutes, tossing halfway, until the squash is tender and caramelized on the edges.
- To prepare the dressing: In a small bowl, combine the olive oil, lemon juice, ginger, maple syrup, mustard and salt. Whisk until thoroughly blended and season to taste with freshly ground black pepper.
Kale Salad w/ Green Tahini Dressing
½ medium bunch kale
1 cup leftover cooked quinoa
2 carrots, sliced into long ribbons
1 radish, thinly sliced and roughly chopped
2 tablespoons pepitas (green pumpkin seeds) or sunflower seeds, toasted
⅓ cup olive oil⅓ cup lime juice (about 3 to 4 medium limes)Handful of fresh cilantro1 small jalapeño, seeds and membranes removed, roughly chopped2 tablespoons tahini1½ teaspoons maple syrup½ teaspoon ground cumin1 clove garlic, roughly chopped¼ teaspoon fine-grain sea salt, to tastePinch of red pepper flakes, optional for extra heat
- To prepare the kale: remove the center ribs from the kale, then discard. Chop the kale into small, bite-sized pieces. Sprinkle lightly with salt, and massage until the kale is darker in color and fragrant.
- Combine the prepared kale, quinoa, carrot, radishes, & toasted pepitas.
- To make the dressing: Combine all of the ingredients in a blender and blend until smooth.
Spaghetti Squash Burrito Bowls
Roasted spaghetti squash2 medium spaghetti squash, halved and seeds removed2 tablespoons olive oilSalt and freshly ground black pepperCabbage slaw2 cups purple cabbage, thinly sliced and roughly chopped1 red bell pepper, chopped⅓ cup chopped green onions, both green and white parts⅓ cup chopped fresh cilantro2 to 3 tablespoons fresh lime juice, to taste1 teaspoon olive oil¼ teaspoon saltAvocado salsa verde¾ cup mild salsa verde1 ripe avocado, diced⅓ cup fresh cilantro (a few stems are ok)1 tablespoon fresh lime juice1 medium garlic clove, roughly chopped
- Preheat the oven to 400 degrees F. Place the squash on a large baking sheet lined with parchment paper and drizzle with 2 tablespoons olive oil. Sprinkle with freshly ground black pepper and salt. Turn them over so the insides are facing down and roast for 40 to 60 minutes, until the flesh is easily pierced through with a fork.
- Meanwhile, in a medium mixing bowl combine the cabbage, bell pepper, green onion, cilantro, lime juice, olive oil and salt. Toss to combine and set aside to marinate.
- To make the salsa verde: In a blender, combine the avocado, salsa verde, cilantro, lime juice and garlic. Blend until smooth.
- To assemble, first use a fork to separate and fluff up the flesh of the spaghetti squash. Then divide the slaw into each of the spaghetti squash "bowls," and add a big dollop of avocado salsa verde. Finish the bowls with another sprinkle of freshly ground black pepper and some extra chopped cilantro.
Mediterranean Quinoa Salad w/ Roasted Summer Veggies
1 cup cooked quinoa
1 small eggplant (about ¾ pound), diced
1 small zucchini, diced
1 small yellow squash, diced
3 to 4 tablespoons olive oil, divided
Salt and freshly ground black pepper
1½ to 2 tablespoons lemon juice, to taste
1 clove garlic, pressed or minced
½ cup halved grape tomatoes
2 tablespoons chopped fresh basil leaves
2 tablespoons chopped fresh mint leaves
2 tablespoons pine nuts, toasted
- Preheat oven to 425 degrees F. with racks in the upper and lower thirds of the oven. Line two large, rimmed baking sheets with parchment paper.
- Divide the eggplant, zucchini and yellow squash between the two baking sheets. Drizzle with 1 tablespoon olive oil. Sprinkle with salt and pepper. Roast until the veggies are softened and beginning to brown, about 20 to 30 minutes. Set aside to cool.
- To toast the pine nuts, cook them in a small skillet over medium heat, stirring frequently, until they're turning lightly golden and fragrant, about 5 to 10 minutes.
- In a large serving bowl, whisk together the lemon juice and garlic. Slowly pour in the remaining 2 tablespoons of olive oil while whisking constantly. Add the tomatoes, quinoa, basil, mint, roasted vegetables and pine nuts, and gently stir to combine. Season generously with salt, pepper and maybe another squeeze of lemon, to taste.
Cherry & Banana "Ice Cream"
2 ripe, frozen bananas
1 cup frozen cherries
- Place frozen bananas and frozen cherries in a heavy duty blender or food processor. I used a food processor. Press the button and let blend until smooth and creamy.