NUTRITION RESOURCES

Recipe makes 4 servings. Macros Per Serving: Protein: 26g  |   Fat: 9g  |  Carbs: 155g  |  Fiber: 11g  |  Calories: 410 INGREDIENTS: 1 pound organic pasta (for more protein use lentil or chickpea pasta) 3 large potatoes, peeled and diced 2 carrots, peeled and sliced ½ cup raw cashews 4 TB nutritional yeast 1 tsp onion powder 2 tsp garlic powder 2 tsp Himalayan salt 1 ¼ tsp fresh lemon juice 2-3 cups hot water (reserve from boiling the pasta) DIRECTIONS: Boil pasta according to instructions and drain, but reserve 2-3 cups of liquid to use later in the cheese sauce.  Add all cheese sauce ingredients to blender and start with 2 cups of the water. Blend until smooth, adding extra water until you reach desired consistency.  NOTE: Do not over-blend, as potatoes get gummy if blended for too long.  Stir cheese sauce to pasta and serve. * To make this recipe fat-free and therefore a “Free Food”, simply swap the cashews for cannellini beans.  

Recipe makes 2 servings. Macros Per Serving: Protein: 6g  |   Fat: 6g  |  Carbs: 176g  |  Fiber: 9g  |  Calories: 282 ** For an extra 12g protein, add 2 organic eggs to this dish. INGREDIENTS: 4 large golden or russet potatoes, sliced into rounds and halved (like a half-moon shape) 1/2 yellow onion, thin sliced 1 large avocado - cut into pieces 2-3 ripe vine tomatoes, cut into small wedges 4 stalks celery Juice of 1 lemon Fresh chives Turmeric (dried spice) Dash garlic powder Himalayan salt & pepper to taste DIRECTIONS: In a large saute pan, place onions, potatoes, and enough water to just cover both. Generously season the water with all the dried spices and stir.  Allow to simmer on medium heat until potatoes are tender. While potatoes are cooking, on a separate plate put down the cut tomatoes and avocado. The celery stalks go along-side.  Once potatoes are cooked, place atop the tomatoes/avocado & cover generously with fresh lemon juice.  Sprinkle with fresh chives and add additional salt & pepper to taste.  

Recipe makes 2 servings. Macros Per Serving: Protein: 26g  |   Fat: 18g  |  Carbs: 73g  |  Fiber: g  |  Calories: 536 ** For an extra 42g protein, add 8 oz organic cooked ground turkey to this recipe. INGREDIENTS: 1 head of romaine lettuce, washed and separated into “boats” 1 can brown lentils, drained and rinsed 1 can fat-free refried beans  1/2 yellow onion, diced 2 TB taco spice (check for a clean label) 1/4 cup water Himalayan salt, to taste 1 vine tomato, diced 1 handful scallions, diced 1 avocado, diced 1 lime Jalapeño slices (optional) DIRECTIONS: Add the onion to a saute pan on medium heat with just a little dash of water.  Cook until it starts to clear and then add the lentils, taco seasoning, and salt. Put aside once warmed through & cover.   Heat the refried beans in the same pan for a few minutes. Line your lettuce taco boats with the refried beans and then add the lentil mixture.  Add all diced toppings and a squeeze of fresh lime.  

INGREDIENTS: 6-8 Roma tomatoes, diced 1 small onion, diced 1 green pepper, diced 1 small de-seeded jalapeno, diced (optional) 1 handful fresh cilantro, minced 2 TB lime juice (more if needed) Sea salt and cracked black pepper to taste Dash garlic powder 1 TB apple cider vinegar   DIRECTIONS: Combine all ingredients in a bowl and allow to sit so flavors will combine before serving.  Serve with corn ships, or as you would serve any salsa.

This is ideal to enjoy during your cleanse, as there are no added fats. INGREDIENTS: ⅓ head green cabbage, shredded ⅓ head purple cabbage, shredded 2-3 carrots, peeled & grated Handful scallions, diced 2 cobs of corn, kernels cut off Juice of 1-2 limes 2 TB honey (or more, to taste) 1-2 TB apple cider vinegar Himalayan pink salt, to taste DIRECTIONS: Combine all ingredients in a large bowl and mix well.  This will keep for several days in the refrigerator.

You can do this with any fresh or frozen vegetables. Pre-cut fresh veggies also work great.  Rinse vegetables lightly in water and drain excess liquid.  Line a large cookie sheet with parchment paper.  Spread out moist vegetables and season as you would any roasted vegetables.  I usually use a mixture of Himalayan salt, black pepper, garlic & onion powder.  The water will help the seasonings adhere without oil. Roast at 375 until soft or lightly charred.

Recipe makes 4 servings. Macros Per Serving: Protein: 23g  |   Fat: 3g  |  Carbs: 89g  |  Fiber: g  |  Calories: 442 INGREDIENTS: 2 yellow onions, chopped 2 cloves of garlic, thinly sliced 2 cans (28 oz) crushed tomatoes  3 cups organic chicken broth 3-4 potatoes, peeled and diced 3 large carrots, peeled and sliced into rounds 4 celery stalks, thinly sliced 3/4 cup brown rice 1 can (19 oz) cannellini beans, rinsed and drained 1 package (10 oz) frozen chopped spinach 2 tsp. dried oregano  Himalayan salt and black pepper, to taste Nutritional yeast (generous, to replace grated cheese) 3 TB Worcestershire sauce 1/8 tsp. crushed red pepper flakes (optional) DIRECTIONS: Boil rice according to package instructions. Water sauté onions, garlic, potatoes, celery, carrots in a large pot.  Season with salt, pepper, onion powder, and a generous dash of Worcestershire sauce.  Stir occasionally.   After ten minutes add in crushed tomatoes, broth, nutritional yeast, oregano, cannellini beans and spinach. Stir well and allow to gently simmer until potatoes are fork tender and spinach is soft. Add in rice and allow to simmer a little longer.  Serve and enjoy. 

Recipe makes 4 servings. Macros Per Serving: Protein: 19g  |   Fat: 1.5g  |  Carbs: 80g  |  Fiber: 21g  |  Calories: 445 INGREDIENTS: 1 cup regular or quick-cook barley 4 potatoes, peeled and diced 4 carrots, peeled & cut into rounds 1 leek, trimmed and thin-sliced 2 cloves garlic, thin-sliced 8 oz bag frozen corn 8 oz bag frozen peas  Himalayan salt & black pepper to taste Dash onion powder 2-3 TB Worcestershire sauce DIRECTIONS: Fill a soup pot half-way with water or chicken broth. Add barley, potatoes, carrots, peas, & corn to water and bring to a simmer. Season the water generously with all the dried spices.  In a separate sauté pan, cook the leeks & garlic in a little water and Worcestershire sauce.  Once soft, add to the soup pot.  Cook until potatoes and barley are tender.

Recipe makes 4 servings. Macros Per Serving: Protein: 19g  |   Fat: 2g  |  Carbs: 72g  |  Fiber: 24g  |  Calories: 320   INGREDIENTS: 1 bag green split peas 8 oz frozen organic corn 4 carrots, peeled and cut into rounds 4 large potatoes, peeled and diced ½  yellow onion, diced  2 cloves garlic, thinly sliced ¼ cup nutritional yeast 1 tsp onion powder  Himalayan salt to taste  Cracked black pepper to taste   DIRECTIONS: Combine all ingredients in a large pot. Add as much chicken broth (or water) as is called for on your bag of split peas.  If too thick after cooking a while, add more liquid.   Top with cracked black pepper and enjoy.

Recipe makes 4 servings. Macros Per Serving: Protein: 24g  |   Fat: 2g  |  Carbs: 85g  |  Fiber: 22g  |  Calories: 365 INGREDIENTS: 1 bag red split lentils  8 oz frozen organic corn 8 oz frozen organic peas 4 potatoes, peeled and diced 1 small yellow onion, peeled and diced 4 carrots, peeled and cut into rounds 2 cloves garlic, thin sliced 2 stalks celery, thin sliced 1/4 cup nutritional yeast 1 tsp onion powder 1 tsp turmeric (powdered spice) Himalayan salt & black pepper, to taste DIRECTIONS: Combine all ingredients in a large pot.  Add as much water or chicken broth as is called for on the bag of lentils.  Then add another 2 cups to account for the added vegetables.  Season with a generous amount of Himalayan salt and the rest of the spices. Simmer on low-medium heat until potatoes are fork-tender.

Macronutrients for full recipe: Protein: 5g | Fat: 1.3g | Carbs: 91g | Fiber: 10g | Calories: 361 INGREDIENTS: 1 cup fresh watermelon 3 frozen bananas   DIRECTIONS: Ideally you would make this in a high-speed blender like a Vitamix, but if you do not have one, a food processor fitted with the metal “S” blade will also work.   Put in the watermelon first and then top with the frozen bananas.  Blend until smooth and creamy.

Macronutrients for full recipe: Protein: 5.5g | Fat: 1.5g | Carbs: 110g | Fiber: 12g | Calories: 431 INGREDIENTS: 3 frozen RIPE bananas 2 handfuls frozen or fresh strawberries 1 TB raw honey or pure maple syrup (optional if you prefer it less sweet) Water  - enough to cover just 1/4 of the fruits in blender  DIRECTIONS: Blend all ingredients in a high-speed blender. You may need to push ingredients down occasionally with spatula. Top with coconut flakes, raw cacao nibs, fresh fruits, or just eat as-is and enjoy! NOTE: A small or basic kitchen blender will NOT work here. If you do not own a high-speed blender (Vitamix, Blendtec, Nutrabullet, Ninja), you can make this recipe in any food processor using the metal "S" blade.  It just needs to run for 3-4 minutes and you may need to stop it once or twice to scrape down the sides with a spatula.

Macronutrients for full recipe: Protein: 16g | Fat: 12g | Carbs: 124g | Fiber: 10g | Calories: 649 INGREDIENTS: 1/2 cup old-fashioned oats 2 TB ground flaxseed 1 cup water 1 apple, grated 1 cup blueberries 2 TB raisins  Dash pure maple syrup (optional) DIRECTIONS: Add the oats, flaxseed, and water to a mason jar and let soak overnight (or for 30 minutes if you want to eat the same day).  Add in the fresh toppings before eating.  This can be eaten cold or can be warmed up.

Serving Size: 3-4 muffins Macronutrients per 1 mini muffin: Protein: 2g | Fat: 1.7g | Carbs: 19g | Fiber: 3g | Calories: 95 INGREDIENTS: ¼ cup chia seeds 1 cup rolled oats 3 ripe bananas, mashed 1 cup blueberries ¼ cup pure maple syrup Juice from ½ lemon 1 tsp vanilla 1 tsp baking powder DIRECTIONS: Preheat oven to 350℉. Add oats and chia seeds to blender and blend until finely ground (or buy each ingredient pre-ground in a flour-like consistency). Add mashed bananas, maple syrup, lemon, vanilla, and baking powder to flour mixture and blend until a smooth batter forms. Place mixture into a bowl and mix in blueberries. Pour mixture into a silicone mini muffin baking form and bake for 25-30 minutes. Let muffins cool before removing.

Perfect as a breakfast, lunch, or dessert. Macronutrients for full recipe: Protein: 14g | Fat: 4.5g | Carbs: 179g | Fiber: 15g | Calories: 428 INGREDIENTS: 3-4 fresh mangos, cut in half & flesh scooped out with a spoon 2 ripe bananas   DIRECTIONS: Blend ingredients in a high speed blender until smooth. Top with fresh blueberries , strawberries, coconut flakes, or any topping you desire.

Macronutrients for full recipe: Protein: 5.2g | Fat: 2g | Carbs: 106g | Fiber: 6g | Calories: 450 INGREDIENTS: 4 frozen ripe bananas, that have been cut into chunks before freezing Dash vanilla extract Dash pure maple syrup A little water Strawberries or any other fruit DIRECTIONS: Place bananas in a high-speed blender or food processor using the metal "S" blade. Add just a little water to the bottom (an inch at most) and vanilla.  If using a Vitamix, blend using the tamper to help the mixture get smoothe. If using a food processor, the mixture will need to run for 2-4 minutes, stopping periodically to scrape down the sides with a spatula.  Add in fruit and pulse until the desired consistency. Serve immediately and enjoy!

Even though this is technically a dessert, it can also serve as a healthy meal that can be eaten without portion restriction. Macronutrients for full recipe: Protein: 15g | Fat: 6g | Carbs: 107g | Fiber: 10g | Calories: 456 INGREDIENTS: 2 medium sized apples, thinly sliced (tastes best with one tart and one sweet variety) 1 TB fresh lemon juice ¼ tsp cinnamon 1 tsp organic vanilla extract  CRUMBLE TOPPING INGREDIENTS: ¼ cup rolled oats ¼ tsp cinnamon 1 tsp organic vanilla extract 1 TB  pure maple syrup DIRECTIONS: Preheat oven to 400℉. In a large bowl add apple, cinnamon, lemon and mix well. Layer the sliced apples into a pie dish. In a separate bowl combine the Crumble Topping ingredients. Mix well and sprinkle evenly over the apples. Place in the oven and bake for 20 minutes.  Delicious served with “Lisa’s Favorite Ice Cream” on the side.

Recipe makes 2 servings. Macros Per Serving: Protein: 12g  |   Fat: 1g  |  Carbs: 100g  |  Fiber: 13g  |  Calories: 435 ** For an extra 15g protein, dip fries in ¼ portion Edamame Hummus recipe. INGREDIENTS: 4-5 large potatoes Himalayan pink salt (optional) DIRECTIONS: Steam potatoes until soft, about 10-15 minutes. Allow to cool, then cut into wedges.  Place in an air-fryer for 15 minutes OR bake in the oven at 200° for 20-30 minutes, until crispy. Sprinkle salt on them while still warm, and enjoy.

Recipe makes 2 servings. Macros Per Serving: Protein: 23g  |   Fat: 5g  |  Carbs: 90g  |  Fiber: 10g  |  Calories: 425 ** For an extra 12g protein, add 2 chopped hard-boiled eggs to this recipe. INGREDIENTS: 7 small potatoes 1 carrot, peeled & grated 1 stalk celery, thinly-sliced 2 scallions, thinly-sliced DIJON DRESSING INGREDIENTS: 1 heaping TB Dijon mustard 1 heaping TB tahini Juice of 1 lemon 1 TB apple cider vinegar 1 medjool date OR 1 TB honey 1/4 cup water Himalayan salt, to taste Dash onion powder DIRECTIONS: Steam potatoes (you can peel or leave skin on) for 25 minutes.  Set aside to cool. Place all dressing ingredients in a blender and blend until smooth.  Add carrots, celery, and scallions to cooled potatoes. Add dressing to the potato mixture and gently stir until well-combined.  

This can be used as a sauce for pasta or as a vegetable dip, or topping for a baked potato. Full Recipe Macros: Protein: 31g  |   Fat: 13g  |  Carbs: 66g  |  Fiber: 45g  |  Calories: 468 INGREDIENTS: 1/2 cup chickpeas, drained & rinsed 2-4 cups fresh basil 1/2 handful fresh chives 1 small zucchini 1 medjool date, pitted  1 heaping TB tahini  Juice of 1 lemon 1/4 cup water Himalayan salt, to taste 2 TB nutritional yeast 1 clove garlic DIRECTIONS: Add all pesto ingredients to a food processor using the metal "S" blade and pulse until creamy (but not completely smooth).  

This is a meal-prep staple and can be eaten anytime without having to restrict portions. Full Recipe Macros: Protein: 58g  |   Fat: 23g  |  Carbs: 156g  |  Fiber: 45g  |  Calories: 880   INGREDIENTS: 2 cans chickpeas (reserve 1 can bean liquid) Juice of 1 large lemon 2 TB raw tahini  1 tsp garlic powder 1 tsp onion powder Dash cumin 1 TB Nutritional yeast (optional) Himalayan salt, to taste (more than you would think)   DIRECTIONS: Blend all ingredients in a high-speed blender, or food processor using the metal "S" blade, until smooth.  Enjoy with cut-up raw vegetables, on top of a salad, or as a delicious topper to white baked potatoes at lunch or dinnertime. 

Fresh-Herb Dressing INGREDIENTS: 1 small zucchini 1 handful of celery 1/3 bunch of chives or dill (or mix both) Juice of 1 lemon 1 Medjool date pitted or 1 TB of honey 2 TB raw pumpkin seeds Dash Himalayan salt Cracked black pepper   DIRECTIONS: Put all ingredients in a highspeed blender and blend until smooth.   Balsamic Vinaigrette *This recipe can double as an Italian dressing recipe if you add dried oregano. INGREDIENTS: 1/4 cup balsamic vinegar 3 TB Dijon Mustard 1 TB honey Himalayan salt to taste Cracked black pepper to taste 1 TB dried parsley 1 TB water   DIRECTIONS: Whisk all ingredients in a bowl until emulsified.   Oil-Free Citrus Dressing INGREDIENTS: ¼ cup freshly-squeezed orange juice 1 TB fresh lemon juice 2 TB apple cider vinegar 2 TB pure maple syrup 2 TB water 2 TB Dijon mustard ½ tsp onion powder Himalayan salt, to taste DIRECTIONS: Using a whisk or blender, blend all ingredients together until smooth. Store in a refrigerated sealed glass jar for up to 1 week.

Customize your snacks and meals to reach your goals with these clean protein sources.   Plant Protein Sources   Non-GMO Edamame (1 cup) - 18g Lentils (1 cup) - 18g Black Beans (1 cup) - 15g Chickpeas (1 cup) - 14g Steel cut oats, dry (½ cup) - 10g Quinoa, cooked (1 cup) - 8g Green peas, cooked (1 cup) - 8g Natural peanut butter (1 TB) - 8g Sugar snap peas, raw (1 cup) - 5.2g Brown rice, cooked (1 cup) - 5g Popcorn, air-popped w/2 TB nutritional yeast (3 cups) - 5g Corn, fresh or frozen (1 cup) - 4.3g Almond Butter (1 TB) - 3.5g Raisins (½ cup) - 2.4g Medjool dates (4 dates) - 2g Banana, ripe - 1.5g   Animal Protein Sources   Chicken, organic & grass-fed (6 oz) - 42g Turkey breast (8oz) - 42g Salmon, wild-caught (6oz) - 34g Ground beef, 93% lean, organic & grass-fed (4oz) - 25g Salmon Lox, wild-caught (4oz) - 24g Tuna, wild-caught in water (1 can) - 20g Chomps-brand grass-fed beef & turkey jerky - 10-12g each Organic parmesan cheese (1 oz) - 11g Hard-boiled eggs, organic & pasture-raised - 6g each Turkey roll-ups, organic & nitrate-free - 5g per roll-up  

The holiday season is probably the most difficult time of year to live a healthier lifestyle.  There are social gatherings and food temptations at every turn, making it very easy to fall off the wagon and ruin so many of your hard-earned results.  Not to mention, it can be very stressful mentally trying to think of everything that goes into your mouth. Our take on the holidays?  Make the best choices you can in the moment and leave room for your favorite traditional meals and treats.  Here are some of our proven tips to help you navigate the holidays without stress: Eat Clean Whenever You Can Most holiday functions do not last an entire day & night including all three meals. When you’re not at a function and a meal is in your own hands, make it a good choice.  Have fruit or a smoothie for a light breakfast and choose healthy snacks in the afternoon.  Leave yourself room to indulge a little at your special event.   Drink Your Greens Every Day No matter how hectic the day ahead may be, there’s always time to grab a green juice and drink it on your way.  Keeping up your daily green habit will ensure for better digestion and less unhealthy cravings. Fill Your Plate with as Much “Good” as Possible When you’re sitting down to a multi-course, huge family dinner, fill the majority of your plate with the healthiest options available.  Choose salad, simple vegetables, baked potato, turkey or chicken…and take less of the less-than-ideal options. Fill-up on the lighter foods first and save the richer options for last.  You will likely eat less of them this way, but still get to enjoy them. Think Before You Eat While your food choices should definitely NOT consume your thoughts on a holiday, it is wise to try the simple practice of just thinking before you eat an unhealthy food. For example, is the cookie in your hand something you really love and look forward to all year? Or is it just another one of countless desserts being thrown at you over the course of many days that truly, you could care less about?   Don’t ruin your results for foods that don’t even matter to you.   Bring Something Delicious & Healthy to Share Bringing something with you that everyone can enjoy and that also aligns with your health goals.  You can fill up on this and then have smaller portions of whatever else is available. If judgment from others is a concern for you, make sure to bring something delicious that they will also enjoy trying.  This will shift any potential negative energy to genuine curiosity, which will create a more positive experience all around.