Every Morning Upon Rising: Cup of warm water with lemon
Breakfast: Smoothie Bowl w/ Fresh Fruit & Seeds
Lunch: Chopped Salad w/ Quinoa, Sweet Potatoes & Apples*
Dinner: Thai Carrot Sweet Potato Soup*
Breakfast: Half Grapfruit w/ Almonds
Lunch: Mega Crunchy Romain Salad w/ Quinoa*
Dinner: Roasted Veggies w/ Baked Sweet Potato
Breakfast: Sweet Potato Toast*
Lunch: Roasted Pumpkin Soup*
Dinner: Herbed Quinoa & Pomegranate Salad*
Breakfast: Apple Pie Breakfast Quinoa*
Lunch: Beet, Kale and Kohlrabi Salad*
Dinner: Spaghetti Squash Burrito Bowl*
Breakfast: Banana w/ Almond Butter
Lunch: Roasted Fall Veggies w/ Grape Sauce*
Dinner: Asian Quinoa Boccoli Slaw*
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”*
- Baked Apple w/ Cinnamon
- Grilled Pears
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
Quinoa & Pomegranate Salad
- 1 cup quinoa
- ⅓ cup slivered almonds
- ⅓ cup chopped fresh mint leaves
- ⅓ cup chopped fresh parsley leaves
- ⅓ cup fresh pomegranate arils
- ⅓ cup dried cranberries or raisins
- ⅓ cup thinly sliced Kalamata olives (and/or ⅓ cup crumbled goat cheese or feta)
- ¼ cup olive oil
- ¼ cup fresh lemon juice (about two medium lemons, juiced)
- ¼ teaspoon salt
- ¼ teaspoon ground cinnamon
- Several twists of freshly ground black pepper
- To cook the quinoa: First, rinse the quinoa in a fine mesh colander under running water for a minute or two. In a medium-sized pot, combine the rinsed quinoa and 2 cups water. Bring the mixture to a gentle boil, then cover the pot, reduce heat to a simmer and cook for 15 minutes. Remove the quinoa from heat and let it rest, still covered, for 5 minutes. Uncover the pot, drain off any excess water and fluff the quinoa with a fork. Set it aside to cool.
- To toast the almonds: In a small skillet, heat the almonds over medium-low heat, stirring frequently, until they are fragrant and turning golden on the edges. Don't let them burn! Transfer toasted almonds to your serving bowl to cool.
- To prepare the dressing: Whisk together the olive oil, lemon juice, salt, cinnamon and a generous amount of freshly ground black pepper.
- Final assembly: In your serving bowl, in addition to the almonds, combine the quinoa, chopped mint and parsley, pomegranate, cranberries and olives or cheese. Drizzle the dressing over the salad and toss to coat. Taste and mix in additional salt, pepper and/or olive oil if necessary. Serve right away or refrigerate for later.
Rinse quinoa with hot water to remove any dirt and bitter taste.
Dice an apple of choice.
In a small saucepan add quinoa, ½ of a cup of the diced apples, and water. Bring to boil, uncovered, over medium-high heat. Reduce heat and simmer for 15-20 minutes, stirring occasionally, until nearly all the water has been absorbed. Remove saucepan from heat.
Stir maple syrup and cinnamon into the cooked quinoa.
Divide quinoa between two bowls and top with remaining fresh diced apples, walnuts, and cacao nibs.
Apple Pie Breakfast Quinoa
- ½ of a cup uncooked Quinoa
- 1 Apple of choice (cored and diced)
- 2½ cups of Water
- 2 teaspoons Maple Syrup or more to taste
- 1 teaspoon Cinnamon
- ⅓ of a cup Walnut Halves (optional)
- 1 teaspoon Raw Cacao Nibs (optional)
Beet, Kale and Kohlrabi Salad
- 1 bunch kale
- 1 bunch lettuce
- 1 kohlrabi
- 1 beet
- 2 carrots
- 1 grapefruit
- 4 tablespoons olive oil
- 1 tablespoon honey
- 1 teaspoon Dijon mustard
- ½ teaspoon kosher salt
- ¼ teaspoon freshly ground pepper
- ¼ cup sunflower seeds or pepitas
- Remove the stems from the kale and chop it into bite-sized pieces. Chop the lettuce into bite-sized pieces. Peel the kohlrabi, beet, and 2 carrots and chop them into matchsticks (julienne) with a knife or using a food processor. Remove the sections from half of the grapefruit and peel them.
- In a small canning jar, combine juice from the remaining half grapefruit (around ¼ cup), 4 tablespoons olive oil, 1 tablespoon honey, 1 teaspoon Dijon mustard, ½ teaspoon kosher salt, and ¼ teaspoon freshly ground pepper. Cover the jar and shake vigorously to combine (or whisk all ingredients together in a bowl).
- To serve, place vegetables on serving plates or in bowls. Top with grapefruit vinaigrette and sunflower seeds or pepitas.
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.
- 3 smallish heads of broccoli, broken into florets
- 1 (8 oz) package baby bella mushrooms, sliced
- 6 new red potatoes, diced
- 2 Tbs. extra virgin olive oil
- 1 tsp ground cinnamon
- 1 tsp ground nutmeg
- 2 cups seedless red grapes
- 1 Tbs. honey
- 1 pinch coarse salt and freshly ground pepper
Preheat your oven to 400.
Arrange the vegetables on a large baking sheet and drizzle with oil. Sprinkle with the cinnamon and nutmeg. Toss a little salt and pepper over everything as well.
Arrange the grapes on a separate smaller baking sheet. Drizzle with a teeny bit of oil.
Roast everything for 30 to 40 minutes, or until browned and roasted and tender and awesome. You may need to take out the grapes a little before everything else.
Place the grapes in a food processor. Add the honey and blitz until smooth and luscious.
Serve roasted vegetables with the roasted grape sauce.
Roasted Fall Veggies w/ Grape Sauce
Asian Quinoa Broccoli Slaw
- 2 oz package organic broccoli slaw
- 2 cups chopped purple cabbage
- 2 cups chopped cauliflower
- 2 cups sliced snowpeas
- 1 bunch scallions, chopped (white and some of greens used)
- *2 cups cooked and cooled quinoa
- 1/2 cup slivered almonds (optional)
- 2 tablespoons orange juice
- 2 tablespoons lime juice
- 1/4 cup tamari (wheat free soy sauce)
- 2 tablespoons rice wine vinegar
- 2 tablespoons brown sugar
- 1 teaspoon sesame oil
- 1/4 cup vegetable oil
- salt and pepper
In a mason jar with tight fitting lid, combine orange juice, lime juice, tamari, rice wine vinegar, brown sugar, sesame oil, vegetable oil and a pinch of salt and pepper. Screw the lid on tightly and shake until combined; set dressing aside and prepare salad.
In a large bowl, combine broccoli slaw, chopped cabbage, cauliflower, sliced snow peas, scallions and cooked and cooled quinoa.
Pour dressing over slaw and mix to combine. Top with sliced almonds if desired. Serve immediately or keep in fridge until ready to serve. If making ahead, hold off on topping with almonds until just before serving.