Urban Cleanse - 2021 Edition - Organilicious
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2021 Edition The 30-Day Urban Cleanse
Table of Contents Click to get to page
Section 01 Section 03 Section 04
Extras
Program Information Drinks
General Shopping List Breads
My Favorite Products and
Discounts Breakfast Section 05
Spreads & Dips About Danna
Section 02 Sides & Salads
Week #1 Menu Plan Soups
Week #1 Shopping List Vegetarian & Vegan
Week #2 Menu Plan Fish Dishes
Week #2 Shopping List Meat Dishes
Week #3 Menu Plan Snacks & Desserts
Week #3 Shopping List
Blank Menu Plan
Blank Shopping List
0 Program Information
Congratulations!
You’re about to jump right into a 30 day Urban Cleanse journey which 8. Weekly Calls - Joining our weekly calls is an important part of the
will hopefully last a lifetime. Before you begin, please make sure to do program. The calls are there to ensure all of your questions are being
the following: answered. I will also bring up di erent topics of discussion during each call
which will help you meet your goals
1. Intro Video - Watch the intro video which holds important information 9. This program is not a magic pill - For some it will be very quick and
regarding the Urban Cleanse easy to make the changes we’ll be working on. For others it will take
longer. Some will see the weight come o quickly, while for others it will
2. Pre prep - Go over the menu plan and recipes, make sure you’re well take longer. Each person is di erent, and each person might have
prepared for each, swapping recipes or ingredients if needed. de ciencies or problems we’re not aware of. Unfortunately we will not be
able to quickly discover those in only 30 days. If you suspect (or know)
3. Shopping - Do your shopping ahead of time, especially if you’re relying that you have speci c issues, or would like to discover more about your
on online shopping. Don’t worry, we don’t start following the plan until the health, then let’s jump on another consultation and see if working on
week AFTER our rst call, so you have plenty of time! together on a longer program would make more sense.
4. Keep in mind - This menu plan is not set in stone! If you have winning
recipes that t the lifestyle we’re working on (which I go into detail about in
the intro video as well as during our weekly calls), feel free to use them to Disclaimer:
replace others. No part of this booklet may be reproduced by any means, nor transmitted,
5. Drink, drink, drink - Make sure you’re getting plenty of water during the nor translated into a machine language without the written permission of
day, from the moment you wake up in the morning. the publisher. It is the sole right of Danna Levy Ho mann to be identi ed
as the author of this work. The techniques and advice described in this
6. Keep it simple - If you can cut corners by doubling recipes, preparing work represent the opinions of the author based on her experiences. The
extras, and spending less time in the kitchen, please do so! Living a expressed disclaims any responsibility for any liability, loss or risk,
healthy lifestyle does NOT mean spending too much time in the kitchen. personal or otherwise, which has incurred as a result of using any of the
recipes, advice or recommendations suggested herein. If in doubt, or
requiring any medical advice whatsoever, please contact a health
7. Support Group - Don’t forget to be active on the WhatsApp group,
professional. This booklet is in no way acting as a substitute for medical
share your struggles as well as your success, so that we can all get
advice.
excited with you, or help you move past the hardship. We are here to
support one another, so please keep your comments positive towards
other members, just as you’d hope others would comment and support
you.
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0 General Shopping List
Stock up your kitchen
Extra virgin olive oi Garlic
Extra virgin coconut oi Onions
Grass-fed butte Local honey
Ghe Maple syrup organic
Other fats (avocado oil, macadamia oil, walnut oil,
flaxseed oil, MCT oil Spices:
Raw nut butters (almond, cashew, coconut, peanut, Sea salt and/or Himalayan sal
tahini Peppe
Raw nuts (almonds, cashews, walnuts, pecans, Garlic powder
macadamia, hazelnuts etc Turmeric
Seeds (hemp seeds and hearts, sesame, chia, flax, Cinnamo
sunflower, pumpkin Ground cumi
Organic full-fat coconut milk with no additive Ground coriander
Plant based milk of choice (cashew, almond, oat Smoked paprik
Apple cider vinegar (unpesturized, unfiltered Chili flake
Tamari sauce (gluten free soy sauce Thyme
Olive Rosemary
capers Sage
Almond flour Oregan
Bouillon (clean ingredients) Herb mix such as Provence
Dijon mustard
Frozen berries
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0 My Favorite Products and Discounts
Stock up your kitchen
Here are a few great products that will totally fit a healthy lifestyle, and can be found • Kookie Cat Cookies delicious cookies that are actually not that terrible for you.
either online or in shops in Switzerland. I recommend asking your local organic shop Made from gluten free oats, nuts, seeds and other delicious goodies, one cookie
if you can order some things in case they don’t have them on stock. will already be plenty. As we’re trying to keep to a low carb lifestyle, I would
recommend keeping these for a once a week or two goodie. Can be found in
• My personal page on farmy.ch with some of my favourite products. Alnatura shops and some organic shops.
• Apple cider vinegar unfiltered and unpesturized (can be found in Alnatura too). • Mary’s Gone Crackers If you’re looking for clean ingredient crackers that will
• New Roots cashew spreads delicious fermented “cheese” can be found in support your healthy lifestyle, these are great. Again, not completely
Farmy, Coop, and on their own website. carb free but plenty of fibers to compensate, and delicious flavors. Make sure
• Harvest Moon yogurt with clean ingredients, great flavor, comes in different to avoid the “real” crackers from the same company.
flavors as well. Can be found on LolaVegan.ch and mrvegan.ch. • Soyana Miso Soup Delicious Miso paste. Make sure not to use boiling water, as
• Soyana Almond Cream a great replacement to cooking cream (I don’t recommend miso is a fermented product (boiling water kills the good bacteria).
it as whipping cream, but it’s perfect for cooking). • Protein Shake Options:
• Swiss Kombucha this is one of the best brands I’ve found so far. Delicious - If you’re ok with Stevia as a sweetener, Alpha Foods has great quality shakes.
fermented drink perfect for hitting the sweet tooth and giving you some probiotics in - If like me you’re not a fan of stevia, I recommend the natural flavor protein
the process. shake from Lee Sport. You can add flavors and sweeten to your liking.
• Cashew Milk my personal favorite (though the Migros version is not too bad
either). If you go for another plant based milk, make sure to read the ingredients Discount Codes:
carefully to make sure there are no unnecessary ingredients. All you need is the • Farmy (for your first order): MISO10
nut/grain, water and salt • iHerb: DPK27
• Zee Kitchen Broth is the best bone broth in Switzerland, as well as vegetarian and • Swiss Kombucha: DANNAORGROCKS1
vegan broth. See below for a discount code • Zee Kitchen: ZEEK10DLH (first order)
• Bouillon options - My favorite, my second favorite, my third favorite. ZEEK5DLH (ongoing discount)
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0 Week #1 Menu Plan - Pescatarian
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Morning Intermittent Fast Intermittent Fast Smoothie of choice Intermittent Fast Intermittent Fast Frittata Mu ns Overnight Coconut
Or and Avocado Chia Pudding
Apple Cider Apple Cider Perfect Green Apple Cider Apple Cider
Vinegar Drink Vinegar Drink Smoothie Vinegar Drink Vinegar Drink
Or
Bulletproof Bulletproof Protein Shake Bulletproof Bulletproof
Co ee/Tea Co ee/Tea Co ee/Tea Co ee/Tea
Breaking the Vegetarian Broth, Vegetarian Broth, - Vegetarian Broth, Vegetarian Broth, - -
Fast Miso Soup, or Miso Soup, or Miso Soup, or Miso Soup, or
Protein Shake Protein Shake Protein Shake Protein Shake
Lunch Butternut Apple Asian Cabbage Baked Lemon Butter Chili Con Quinoa Leftover Chili Con Leftover Creamed Wild Salmon and
Salad Salad Tilapia Quinoa Fennel and Kale
Cauli ower Soup
Creamed Vegetables
Snack (optional) Raw Superfood Fruit and Nuts of Raw Superfood Fruit and Nuts of Raw Superfood Fruit and Nuts of Danna’s Guilt Free
Energy Bars choice Energy Bars choice Energy Bars choice Chocolate Mousse
Dinner Life Changing Bread Life Changing Bread Garam Masala Dal Sweet Potato Hash Creamed Fennel and Life Changing Bread Almond Zucchini
and Eggs Cauli ower Soup Sauté
Vegetarian Paté Vegetarian Paté With up to 1 cup Smoked Wild
Brown Rice Salmon
A Choice of 3 Fresh A Choice of 3 Fresh
Vegetables Vegetables A Choice of 3 Fresh
Vegetables
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0 Week #1 Shopping List
Fruits and Vegetables: • Extra vegetables of choice for raw eating and cooked (Broccoli, • Almonds
asparagus, green beans, carrots, cauli ower, kale, zucchini,
• Check smoothie options to choose (buy accordingly) peppers, cucumber, etc) • 400g Oats (organic, gluten free) OR Almond our* (for bread)
• 1 ripe banana • Psyllium husk powder (Flohsamenschalen)
• 2 lemons Fats and Oils: • Natural peanut butter*
• 4 limes • Organic butter • Almond butter* (500g would last longer, 250g will also do)
• 1 orange for juicing • Extra virgin olive oil
• 2 apples • Cold pressed avocado oil Sweeteners:
• 2 heads Garlic • 3-4 Virgin coconut oil jars • Maple syrup 1-2 bottles
• 10 large Onions • Ghee (optional) • Local honey 500g
• 1 large butternut squash OR 1-2 sweet potatoes instead • Tru e oil (optional)
• 1 bunch Swiss chard (or any mixed greens available)
Dry Herbs and Spices: Fish, Eggs, Legumes:
• 2 large bunches kale (or spinach, or any mixed greens available)
• Vanilla powder (ground vanilla pods, sugar free) • Smoked wild salmon
• 2 small red cabbages (or 1 big one)
• Cardamom • 4 wild salmon llets
• 1 cucumber
• Ground cloves (optional) • 4 tilapia llets roughly 170g each
• 4 green onions (scallion)
• Nutmeg (optional) • 13 free range organic eggs
• 3 ripe avocados
• Smoked Paprika • 200g brown lentils
• 2 sweet potatoes
• Red pepper akes • 1 jar kidney or adzuki beans (or any you can nd)*
• 1 small Chinese cabbage
• Ground cumin • Quinoa (one color or mixed)
• 450g cauli ower
• Ground cinnamon
• 2 round fennel bulbs
• Garam Masala spice mix
• 8 large carrots Other:
• 3 zucchini • Your favorite co ee or tea
• 1 small eggplant Nuts, Seeds, Nut Butters (raw, unsalted): • 6x Vegetable broth (see my favorite products)*
• 1 red pepper • 150g Walnuts • Apple cider vinegar (see my favorite products)*
• 125g cherry tomatoes • Tahini a.k.a. tahin* • 2x Dijon mustard
• 2 celery sticks • Hemp seeds • Tamari sauce (gluten free soy sauce)
• 100g fresh spinach • Pumpkin seeds • Rice vinegar
• 250g frozen peas • Sun ower seeds • Brown Rice
• 2 bunch fresh herbs of choice (parsley, cilantro, oregano, dill, • Chia seeds • 4 cans coconut milk 400ml each
sage, thyme)
• Cacao nibs* • 1 bottle Cashew milk
• Vegetable addition options for frittata: Garlic, leeks, spring onions,
fresh dill, fresh parsley, fresh chives, spinach, kale, asparagus, • Goji Berries • Vegetable bouillon*
peas, bell peppers, zucchini, broccoli orets, cauli ower orets, • Shredded coconut • Passata jar 690ml
button mushrooms, wild mushrooms or any other nutritions
vegetable you like. • Flax seeds • Tomato Paste
• Hazelnuts • Raw cacao powder
* Can be found in organic shops, drug stores, and/or online in CH
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0 Week #2 Menu Plan - Pescatarian
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Morning Intermittent Fast Intermittent Fast Smoothie of choice Intermittent Fast Intermittent Fast Veggie Stu ed Low Carb Granola
Or Egg-Rollup
Apple Cider Apple Cider Perfect Green Apple Cider Apple Cider
Vinegar Drink Vinegar Drink Smoothie Vinegar Drink Vinegar Drink
Or
Bulletproof Bulletproof Protein Shake Bulletproof Bulletproof
Co ee/Tea Co ee/Tea Co ee/Tea Co ee/Tea
Breaking the Vegetarian Broth, Vegetarian Broth, - Vegetarian Broth, Vegetarian Broth, - -
Fast Miso Soup, or Miso Soup, or Miso Soup, or Miso Soup, or
Protein Shake Protein Shake Protein Shake Protein Shake
Lunch Danna’s Special Turmeric Chickpea Roasted Tomato Leftover Tomato Lemon Sole and Buddha Bowl Velvety Zucchini
Salad Cakes Soup Soup Olive Sauce Basil Soup
The Perfect Roasted
Vegetables
Snack (optional) Danna’s Almond Fruit and Nuts of Danna’s Almond Fruit and Nuts of Danna’s Almond Fruit and Nuts of Best Apple Crisp
Butter Brownies choice Butter Brownies choice Butter Brownies choice
Dinner Shakshuka Quinoa Bread Raw Walnut Tacos Avocado Tuna Salad Quinoa Bread Eggroll in a Bowl Leftover Bake
Cashew and Sun- Cashew and Sun-
Dried Tomato Dried Tomato
Spread Spread
A Choice of 3 Fresh A Choice of 3 Fresh
Vegetables Vegetables
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0 Week #2 Shopping List
Fruits and Vegetables: Fats and Oils: Fish, Eggs, Legumes:
• Check smoothie options to choose (buy accordingly) • Cold Pressed Avocado oil • 400g rm tofu
• 6 apples (you can add any other fruits you have around) • Extra Virgin Olive oil • 150g can tuna packed in oil, drained (in glass when possible)
• 4 Lemons • Ghee or Virgin Coconut oil • 3-4 sole llets, skin o
• 1 Lime • Organic Butter • 14-20 eggs
• 5 onions • 2x 350g canned chickpeas (preferably in glass jar)
• 300g spinach • Chickpea our*
• 2 garlic heads Dry Herbs and Spices:
• Garlic powder
• 350g shredded cabbage (white, purple or mix)
• Red pepper akes
• 250g grated carrots Other:
• Ground cumin
• Romaine Lettuce • Your favorite co ee or tea
• Ground coriander
• 2 large carrots • Vegetable broth (see my favorite products)*
• Ground turmeric
• Fresh ginger • Apple cider vinegar (see my favorite products)*
• 1 tsp dried basil
• 4 green onions • 1x Dijon mustard
• Herb De Provence
• 3 avocados • Tamari sauce (gluten free soy sauce)
• Ground ginger
• 1 cucumber • Gluten free oats
• Ground vanilla
• 2-3 celery sticks • Black olives (stones in)
• Ground cinnamon
• 200g cherry tomatoes • Baking powder
• 12 ripe tomatoes • Baking soda (Natron)
• 2 leeks • 500g quinoa
• 1 fresh chili (optional) Nuts, Seeds, Nut Butters (raw, unsalted): • Sun dried tomatoes (preferably not in oil)
• 1 bunch fresh mint • Ground almonds • Tomato paste
• 1 bunch fresh basil • Ground axseeds • Tapioca starch*
• 1 bunch rosemary • Tahin a.k.a. Tahini* • 1 bottle Cashew milk (or your favourite plant based milk)
• 1 bunch thyme • 200g Cashews • 2 Passata jars 690ml each
• 1 bunch parsley • 350g Walnuts • 70% Chocolate
• 200g new potatoes • Almonds
• 10 large zucchini (any and all colors) • Hazelnuts
• 200g green beans • Pecans
• 1 medium sweet potato • Pumpkin seeds
• 1 large head cauli ower • Sun ower seeds
• mixed greens (di erent types of lettuce, spinach etc) • 500g Almond butter*
• Vegetable addition options for left over bake: Garlic, leeks,
spring onions, fresh dill, fresh parsley, fresh chives, spinach,
kale, asparagus, peas, bell peppers, zucchini, broccoli orets,
cauli ower orets, button mushrooms, wild mushrooms or any Sweeteners:
other nutritions vegetable you like. • Honey
• Extra vegetables of choice for raw eating and cooked (Broccoli, • 2 Maple syrup bottles
asparagus, green beans, carrots, cauli ower, kale, zucchini, • 10 Medjool dates (will not work with regular dates)
peppers, cucumber, etc)
* Can be found in organic shops, drug stores, and/or online in CH
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0 Week #3 Menu Plan - Pescatarian
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Morning Intermittent Fast Intermittent Fast Smoothie of choice Intermittent Fast Intermittent Fast 5 Minute Pancakes Buckwheat Chia
Or Bread
Apple Cider Apple Cider Perfect Green Apple Cider Apple Cider
Vinegar Drink Vinegar Drink Smoothie Vinegar Drink Vinegar Drink New Roots Cream
Or Cheese
Bulletproof Bulletproof Protein Shake Bulletproof Bulletproof
Co ee/Tea Co ee/Tea Co ee/Tea Co ee/Tea A Choice of 3 Fresh
Vegetables
Breaking the Vegetarian Broth, Vegetarian Broth, - Vegetarian Broth, Vegetarian Broth, - -
Fast Miso Soup, or Miso Soup, or Miso Soup, or Miso Soup, or
Protein Shake Protein Shake Protein Shake Protein Shake
Lunch Almond Zucchini Eggplant Bake Danna’s Special Roasted Broccoli Shakshuka Baked Lemon Butter Sweet Potato &
Sauté Salad Soup Tilapia Black Bean Stew
Creamed Vegetables
Snack (optional) Overnight Coconut Fruit and Nuts of Overnight Coconut Fruit and Nuts of Overnight Coconut Fruit and Nuts of Chocolate Fudge
Chia Pudding choice Chia Pudding choice Chia Pudding choice Cookie Dough
Dinner Frittata Mu ns Buckwheat Chia Leftover Eggplant Lemon Thyme Buckwheat Chia Leftover Broccoli Leftover Bake
and Avocado Bread Bake Grilled Salmon Bread Soup
Cauliflower Rice
hummus hummus
A Choice of 3 Fresh A Choice of 3 Fresh
Vegetables Vegetables
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Fruits and Vegetables: Dry Herbs and Spices: Fats and Oils:
• Check smoothie options to choose (buy accordingly) • Garlic powder • Avocado oil
• 2 large ripe bananas • Red pepper akes • Virgin Coconut oil
• 1 apple • Ground cumin • Organic Butter
• 2 Limes • Ground coriander
• 6 lemons • Ground turmeric
• Frozen blueberries (optional, for pancakes) • Paprika
• 5 onions • Smoked paprika
• 1 green onion • Ground vanilla Sweeteners:
• 4 carrots • Ground cinnamon • Honey
• 1 red pepper • 1 Maple syrup bottle
• 100g spinach
• 2 garlic heads
• 2 eggplants
Nuts, Seeds, Nut Butters (raw, unsalted):
• 2 avocados
• Peanut Butter*
• 2 large broccoli heads Other:
• Almond Butter*
• 500g heirloom tomatoes • Your favorite co ee or tea
• Sun ower Seeds
• 800g sweet potatoes • 6-8 Vegetable broth (see my favorite products)*
• Flaxseeds
• 1 bunch fresh thyme • Apple cider vinegar (see my favorite products)*
• Tahin a.k.a. Tahini*
• 1 bunch fresh parsley • New Roots Cream Cheese of choice*
• 250g Buckwheat
• 4 zucchini • 1x Dijon mustard
• Chia seeds
• 1 large head cauli ower OR 500g cauli ower rice • Tamari sauce (gluten free soy sauce)
• mixed greens (di erent types of lettuce, spinach etc) • Baking powder
• 2 bunch fresh herbs of choice (parsley, cilantro, oregano, dill, • Tomato paste
sage, thyme)
Fish, Eggs, Legumes: • 2 Passata jars 690ml
• Vegetable addition options for Creamed Veggies, Frittata and • 800g canned tomatoes (whole or cubed)
• 800g jarred black beans (or beans of choice)*
Leftover Bake: Garlic, leeks, spring onions, fresh dill, fresh parsley,
fresh chives, spinach, kale, asparagus, peas, bell peppers, • 2 cans coconut milk 400ml each
• 350g canned chickpeas (preferably in glass jar)
zucchini, broccoli orets, cauli ower orets, button mushrooms, • 1 bottle Cashew milk (or your favourite plant based milk)
wild mushrooms or any other nutritions vegetable you like. • 800g jarred/tinned brown lentils*
• Raw cacao powder
• 2-4 wild salmon llets
• Extra vegetables of choice for raw eating and cooked (Broccoli,
asparagus, green beans, carrots, cauli ower, kale, zucchini, • 4 tilapia llets 170g each
peppers, cucumber, etc) • 25 eggs
* Can be found in organic shops, drug stores, and/or online in CH
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Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Morning
Breaking the
Fast
Lunch
Snack (optional)
Dinner
General Rule for Menu Planning
1. Fasting Days - No matter how many times a week you decide to fast, make 4. Carb Cycling - If you’re an omnivore, and would like to still enjoy your
sure to have a low carb dinner (with plenty of veg, fat, salt, and protein), legumes or other higher carb ingredients, make sure to alternate days. Focus
drink plenty of water and “fast friendly drinks”, and break the fast with low on one day having higher carbs and skipping on the meat consumption,
fat proteins (broth, protein shakes, or a chicken breast are good options). while other days, sticking to low carb meals that are more focused on meat/
eggs and vegetables (and of course healthy fat). Think of it as having one
2. Fasting while Out - It’s possible to continue a fast while you’re out and vegan day and one carnivore day, while separating the proteins from the
about, if you’re well prepared for it. Make sure to have some broth or shake higher carbs when possible.
with you to break the fast, or make sure to break it with another lean protein
about 20-40min before having lunch. 5. No Big Deal - Didn’t manage to have a perfect meal? No big deal! Don’t get
too hung over about it, simply focus on the next incredible meal you will
3. Eat the Rainbow - No matter what meals you choose to plug into the menu have, and look forward to feeling great again.
plan above, make sure to focus on a good 5 colourful vegetables a day. If
you revolve your meals around the veggies, it’s much easier to stick to good 6. When in Doubt, Ask - Utilise the WhatsApp group to ask any questions you
healthy and hearty dishes. may have!
20 Blank Shopping List
Fruits and Vegetables: Dry Herbs and Spices: Fats and Oils:
Sweeteners:
Nuts, Seeds, Nut Butters (raw, unsalted):
Other:
Eggs, Grains, Legumes:
20 Drinks
Bulletproof Coffee/Tea
5 min work
Ingredients: Instructions:
• 2 cups piping-hot black coffee (or tea - black, rooibos, 1. Brew coffee or tea as you normally would. Add
green, or herbal) brewed coffee tea, butter, coconut/MCT oil and
• 1-2 tbsp organic butter chosen additions to your blender.
• 1-2 tbsp virgin coconut oil 2. Close and cover the blender lid. Blend until there’s a thick layer
• 1 pinch Cinnamon of foam on top like a latte.
• 1 pinch Vanilla powder (ground vanilla pods, sugar free)
* If you don’t have a blender, a hand blender (immersion blender),
Optional Additions:
or little milk frother works well but might not create as much foam.
• Other spices such as ginger, cardamom, nutmeg, cloves
Make sure to blend in a larger glass, or use half the amount of
• Cacao powder
water to blend, then add the rest of the water to top off, in order to
avoid the drink from spilling over.
30 Drinks
Apple Cider Vinegar Drink
2 min work
Ingredients: Instructions:
• 300ml cold tap water 1. Mix well together, and drink slowly on an empty
• 2 tbsp apple cider vinegar (unfiltered, unpesturized stomach. Especially beneficial during intermittent
• ½ tsp good quality salt (sea/Himalayan) fasting, but great either way!
• juice of half a lime (optional
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Healthy Nutella Smoothie Tahini Date Smoothie
5 min work 5 min work
Ingredients: Ingredients:
• 1 cup coconut milk • 1 cup dairy free milk
• ⅓ cup hazelnut butter • 2 ripe bananas
• 1 banana • ¼ cup unsalted tahini
• 2 tbsp raw cacao powder • 2-3 Medjool dates, pitted
• Honey to taste • ½ tsp vanilla extract
• Pinch cinnamon
Epic Green Smoothie
5 min work
Ingredients:
• ¾ cup lightly packed kale
• ½ cup dairy free milk
• 1 small pear
• 1 banana (frozen or fresh)
• 1 tbsp almond butter
• ½ tsp vanilla extract
Instructions:
1. Place all ingredients in a high powered blender, and blend until
smooth. Drink slowly.
Check out the my favorite products for more awesome ideas!
30 Drinks
The Perfect Green Smoothie Formula
5 min work
SWEETENERS (OPTIONAL)
GREAT ADDITIONS
3 CUPS 2 CUPS 1 CUP
Medjool dates Local hone
+ + Maple syrup
Stevia
Banan
Coconut palm sugar
GREENS LIQUID FRUIT
Spinach Almond mil Banan
Kal Cashew mil Berrie HEALTHY FATS PROTEIN
Swiss char Coconut mil Mang Coconut, flax or hemp oi Hemp protein powde
Collard green Hemp mil Pineappl Coconut butte Hemp seed
Coconut wate Grape Avocad Nuts and nut butte
Romaine lettuc
Help seed Favorite protein powde
Beet green Fresh juic Kiw Chia seed Grass-fed gelati
Dandelion greens Iced green te Papay Nuts and seed
Watercres Water Citru Nut and seed butter
Broccol Peac
Celer Pea
Cucumbe Appl
Herbs like: basil, cilantro, Aca SUPERFOODS & FLAVOR BOOSTERS
Figs Chia seeds Cacao or cacao nibs Spirulin
parsley, mint Fresh ginger Maca Powder Bee polle
Ground flaxseeds Shredded coconut Hemp seed
Lucuma powder Cinnamon Acai powde
Vanilla bean Cacao powder
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s0 Breads
Life-Changing Bread
5 min of work - Overnight rest - Another 1 hour or so in oven
Ingredients: Instructions:
• 1 cup sunflower seeds 1. Combine all dry ingredients in the food processor and process until
• ½ cup flax seeds fine and coming together. Some chunky parts are perfect. Add the
• ½ cup hazelnuts or almonds wet ingredients and pulse until everything is completely soaked and
• 1 ½ cups rolled oats OR almond flour dough becomes very thick (if the dough is too thick to stir, add one or
• 2 tbsp chia seeds two teaspoons of water until the dough is manageable).
• 3 tbsp psyllium husk powder 2. Using some coconut oil, grease a loaf pan and pour the mixture in,
• 1 tsp fine grain sea salt pressing down to compress a bit. Let sit out on the counter overnight.
*(add ½ tsp. if using coarse salt) 3. Preheat oven to 180°c.
• 1 tbsp maple syrup 4. Place loaf pan in the oven on the middle rack, and bake for 30
• 3 tbsp melted coconut oil or ghee minutes or slightly more, until it detaches from the sides. Remove
• 1 ½ cups water bread from loaf pan, place it directly on the rack and bake for around
30-45 minutes. Bread is done when it sounds hollow when tapped.
Let cool completely before slicing (difficult, but important).
5. Store bread in a tightly sealed container for up to five days. Freezes
well too – slice before freezing for quick and easy toast!
30 Breads
Quinoa Flat Bread
1 hour soaking - 5 min of work - 35 min in oven
Ingredients: Instructions:
• 1½ cups Quinoa 1. Soak the quinoa grain in warm water for an hour. If you’re short of time
• ½ tsp Salt 15 minutes will do.
• 1 pinch red pepper flakes 2. Rinse and drain the quinoa and discard the soaking water.
• 1 tsp Baking powder 3. Put everything for the quinoa bread into a blender jug with all the
• 1 cup Water other flatbread ingredients (not including optional additions) and
blend until smooth.
Optional Additions: 4. Stop blending when you can hear that all the tough quinoa has
• Olive slices been broken down.
• Sun dried tomato slices 5. If using any optional additions, mix in now.
6. Line a pan with greaseproof paper and pour in the quinoa
batter, spreading evenly.
7. Bake for 25 mins on 230ºC, take the quinoa bread of the pan and
then bake for 10 more mins for the gluten free bread to firm up.
8. Let the quinoa flat bread cool and then cover with your favorite
toppings. We love having it with smashed avocado and tomatoes.
30 Breads
Buckwheat Chia Bread
by Choosing Chia
2h soaking - 15min of work - 1h 15min in oven
Ingredients: Instructions:
• ¼ cup chia seeds 1. Whisk the chia seeds and water together in a bowl. Set aside and let “gel”
• 1 cup water for 20 minutes.
• 250g buckwheat groats, soaked 2 hours 2. Drain and rinse the buckwheat.
• 2 tbsp flax seeds 3. Preheat the oven to 160°c and line a loaf pan with baking paper.
• ¼ cup sunflower seeds 4. Place the chia seeds, buckwheat groats, flax seeds, sunflower seeds,
• ¼ cup olive oil olive oil, maple syrup, baking powder and salt together in a food
• 1 tbsp baking powder processor.
• ½ tsp Salt 5. Blend for 1-2 minutes until everything is well combined.
6. Spoon the batter evenly into your loaf pan.
7. Bake for 1 hour and 15 minutes, until the bread is firm to the touch.
8. Remove from the oven and let cool for 15 minutes, before removing the
bread from the pan and allowing to cool completely on a wire rack.
Notes:
1. Don’t forget the soak the buckwheat groats. this will help soften
them up. Soak them for 1-2 hours before baking and give them a
rinse after soaking. The groats might be a bit slimy, this is normal.
2. Whisk the chia seeds and water mixture together well before letting it
sit to gel, otherwise, you’ll end up with clumps of chia seeds.
3. Depending on your oven, you may need to bake the bread
slightly longer or shorter. To test the bread, stick a toothpick
in it. If the toothpick comes out clean, the bread is cooked.
4. This bread is meant to be denser than a regular wheat
loaf of bread.
5. Store this bread in the fridge. Toast before eating for
the best taste.
30 Breakfast
Overnight Coconut Chia Pudding
5min of work - Overnight in fridge
Ingredients: Instructions:
• 1 can coconut milk 1. In a large bowl, whist the basic ingredients together.
• 3 tbsp chia seeds 2. Divide into 2-4 jars, adding your chosen mix of additions.
• 1 pinch ground vanilla 3. Cover jars and place in the refrigerator overnight
• 1-2 tbsp local honey OR maple syrup
Great combination additions:
• peanut butter, banana, chopped walnuts
• mango, shredded coconut, chopped pecans
• tahini, cinnamon, medjool dates
• Berries, cinnamon, lemon zest
• Cacao powder, cinnamon, hazelnut butter
• Cacao powder, raspberries, orange zest
30 Breakfast
Frittata Muffins
10min of work - 25-30min cooking & resting
Ingredients:
• 6 free range organic eggs
• ½ cup cashew milk
• Chopped onion
• Salt and pepper to taste
Vegetable addition options:
• Garlic, leeks, spring onions, fresh dill, fresh parsley, fresh chives,
spinach, kale, asparagus, peas, bell peppers, zucchini,
broccoli florets, cauliflower florets, button mushrooms, wild
mushrooms or any other nutritions vegetable you like.
Instructions:
1. Preheat oven to 180°C
2. Beat eggs, milk, and spices in a medium bowl or food
processor.
3. Add vegetables of choice, and mix well.
4. Spoon evenly into 12 greased muffin cups, about 1/4 cup
each.
5. Bake until just set, 20 to 22 minutes. Let cool for 5 minutes.
30 Breakfast
Veggie Stuffed Egg-Rollup
10min of work - 5min cooking
Ingredients per person:
• 2-3 eggs Instructions:
• 1 tbsp cashew milk OR water 1. Whisk well the eggs and milk/water. Salt and pepper to taste. I
• 1 tbsp olive oil used about 1/4 teaspoon salt and 1/8 teaspoon pepper. Set
• small handful baby spinach aside.
• avocado sliced 2. Heat oil over medium heat. Once the oil is hot but not smoking hot,
• tomato sliced (and/or any other vegetables you love) slowly pour in the egg mixture. Let sit about 30 seconds, then use a
• salt and pepper to taste spatula to slowly push the cooked egg and let the runny egg fill in.
Cook another minute, or until you are able to flip it.
3. Turn the heat off. Carefully flip the egg over with a spatula (or two).
Add the spinach, tomato slices and avocado slices to the middle of
the egg. Add more vegetables if desired. Flip the egg over on both
sides (forming a burrito) and let sit for one minute.
4. Enjoy while hot.
30 Breakfast
Low Carb Granola
10 min of work - 18 min in oven
Ingredients: Instructions:
• 1 cup Almonds 1. Preheat the oven to 160°C. Line a large baking sheet, or two small
• 1 cup Hazelnuts ones, with parchment paper.
• 1 cup Pecans 2. Pulse almonds and hazelnuts in a food processor intermittently, until
• ⅓ cup Pumpkin seeds most of the nuts are in chopped into large pieces (about 1/4 to 1/2
• ⅓ cup Sunflower seeds of the full size of the nuts).
• 6 tbsp maple OR honey 3. Add the pecans. Pulse again, stopping when the pecans are large
• ½ cup ground flaxseed pieces.
• ¼ cup Butter OR coconut oil, measured solid 4. Add the pumpkin seeds, sunflower seeds, honey/maple, and
• ½ tsp ground Vanilla ground flaxseed. Pulse just until everything is mixed well. Don’t
over-process! You want to have plenty of nut pieces remaining, and
most of the seeds should be intact.
5. Whisk together the melted butter/oil and vanilla extract in a small
bowl, and evenly pour on top of nuts.
6. Pulse a couple times, mix a little from the bottom toward the top
with a spatula, then pulse a couple times again. Repeat as
needed until everything is coated evenly. Again, avoid over-
processing. At the end of this step, you’ll have a combination of
coarse meal and nut pieces, and every- thing should be a little
damp from the butter/oil and maple/honey.
7. Transfer the nut mixture to the prepared baking sheet in a uniform
layer, pressing together. Bake for 15-18 minutes, until lightly browned,
especially at the edges.
8. Cool completely before breaking apart into pieces. (The granola will
be soft when you remove it from the oven, but will crisp up as it
cools.)
30 Breakfast
5 Minute Pancakes by Paleo Gluten Free
2 min of work - 5 min cooking
Ingredients: Instructions:
• 2 large ripe bananas (the browner the better)
1. Add all the ingredients into a blender or food processor. Blend until
• 2 large eggs
completely smooth. If using frozen berries, keep those out and add a
• ½-¾ cup nut butter such as almond or peanut butter
few while frying.
• ¼ tsp salt
• Coconut oil or butter for frying 2. Heat your pancake griddle on medium-low heat, with about 1tsp of
chosen fat.
Great additions:
3. Pour 1/4 cup batter onto the griddle and cook until lightly browned.
• ¼ tsp Cinnamon
Give it time, and try hard not to crank up the heat, otherwise, the
• Vanilla
pancakes will burn on the outside and still be raw on the inside.
• Frozen blueberries
• Ground coconut for serving
• Chopped nuts for serving
30 Breakfast
Buckwheat Crepe by Healthy Living James
5 min of work - 10 min cooking
Ingredients: Instructions:
• 125g buckwheat flour 1. Add all the crepe ingredients above into a mixing bowl and whisk until
• 2½ tbsp maple syrup smooth (leave to thicken for a couple mins).
• 340ml plant based milk 2. Heat a non stick pancake pan on med/high with a small amount of
• 1½ tbsp ground flaxseed coconut oil.
3. Pour the batter into the pan trying to get a thin even layer by tilting the
pan.
4. Cook for a couple minutes each side until lightly browned (use a
spatula to turn making sure to be careful as they are fragile).
Notes
These can take a couple practices to get right, but they are AMAZING
once you get it right!
Get creative with your toppings, I personally loved blueberries with
coconut yoghurt or with a squeeze of lemon juice and a drizzle of maple
syrup.
30 Spreads & Dips
Avocado Cashew Dip
2 hours of soaking, 5 min of work
Ingredients:
• 200g cashews Instructions:
• 1 ripe avocado 1. Soak the cashews for at least 2 hours in plenty of cold tap water. In a
• 1 big clove garlic mixer or food processor, wiz up the garlic and cashews (discard the
• Juice from one lemon soaking water and rinse). Add a little bit of tap water to help it out.
• Sea salt Scoop out the flesh of the avocado and add to the mixer, and squeeze
• Cold tap water in the lemon juice as well. Add about a teaspoon of sea salt and whiz
up again. Taste to see if more lemon juice or salt is needed.
2. Store in the fridge and enjoy :)
30 Spreads & Dips
Cashew and Sun-Dried Tomato Spread
2 hours of soaking, 5min of work
Ingredients:
• 2 cups cashews Instructions:
• 5-10 or more sun dried tomatoes 1. Soak cashews for at least 2 hours.
• lemon juice from one lemon 2. Discard the soaking water and rinse.
• olive oil (start with 2tbsp, add more as needed) 3. Place cashews in a food processor with about 5-6 sun dried tomatoes,
• ½ tsp salt juice from half a lemon, about 2 tbsp of olive oil, garlic powder, and
• ¼ tsp garlic powder half a spoon of salt. Process well, slowly adding water to help grind,
and to get a nice silky consistency. Taste, and fix to your preference. I
usually add more tomatoes and lemon.
30 Spreads & Dips
Vegetarian Paté
Mom’s recipe with a twist
10 min of work - About 15min to cook
Ingredients:
• 4 large onions
• 3 hard boiled eggs
• 150g walnuts
• 250g frozen peas
• Salt and pepper
• 2 tbsp Butter
Instructions:
1. Since I found out that fresh farm eggs will peel a whole lot easier
when steamed instead of cooked in water, I steam the eggs and the
frozen peas together. If your eggs are not super fresh, you can
always cook them and the peas in separate pots.
2. While the eggs and peas are steaming away, cut the onions, and fry
in a pan with the butter and a pinch of salt. You want the onion to be
nice and golden, not burnt.
3. When everything is cooked, peel the eggs, toss all the ingredients in
a food processor, and grind into a fine paste. Check and add salt and
pepper.
4. Enjoy!
30 Spreads & Dips
Hummus
5 min of work
Ingredients: Instructions:
• 1 jar chickpeas OR 1 cup cooked chickpeas, liquid included 1. Separate liquid from chickpeas, reserving the liquid.
• 1-2 garlic cloves 2. In food processor place garlic cloves, lemon juice, salt and
• 1 tsp ground sea salt chickpeas. Process for a few minutes, and slowly start drizzling the
• 1-2 tbsp fresh lemon juice reserved water (about 3/4 cup at most). Stop a few times to scrape
• 50g tahini the sides of the bowl.
• 2-4 tbsp olive oil 3. When all of the water has been added, slowly drizzle the tahini, and
then the olive oil.
4. Taste and add more salt/lemon juice/olive oil to your liking.
30 Sides & Salads
Creamed Vegetables
15 min of work - 15-30min cooking, depending on cooking method
Ingredients: Instructions:
• Vegetables of choice (Broccoli, asparagus, green beans, carrots, 1. Chop vegetables into bite sized pieces.
cauliflower, kale, zucchini…) 2. Steam, roast or sauté the vegetables until just tender but still have a
• 3-5 tbsp organic butter (depending on the amount of vegetables) bit of crunch.
• 2 tbsp coconut oil or Ghee (optional) 3. If roasting in the oven, make sure to preheat on 200°c. fan, or 220°c
• 1 bunch fresh herbs of choice (parsley, cilantro, oregano, dill, sage, convention, and drizzle with avocado oil, salt and pepper.
thyme) optional but adds a lot. 4. Remove 1/3 of the vegetables while hot, and place in a blender. Add
• Enough bone broth, veggie broth or milk to thin out the “sauce” the rest of the ingredients (except for remaining veggies) and blend
• Sea salt to taste until smooth.
5. Drizzle mixture over remaining vegetables.
* I suggest using vegetables that are not too overpowering in flavor such 6. Optional - place the creamed vegetables in the oven until serving.
as peppers, as they might steal the show 7. enjoy!
3
.0 Sides & Salads
Butternut & Apple Salad
by Dr. Hyman
15min of work - 35min in the oven
Ingredients: Instructions:
• 1 large butternut squash (or sweet potato) 1. Preheat the oven to 200°c.
• 2 tbsp melted coconut oil 2. Slice the butternut squash in half lengthwise and transfer to a rimmed
• Sea salt and freshly ground pepper, to taste baking sheet. Remove and discard the seeds. Drizzle with the coconut
• 2 cups finely chopped Swiss chard (or any available mixed greens) oil, sea salt and pepper. Roast for 30 to 35 minutes or until the squash
• 2 cups finely chopped flat kale (or any available mixed greens) is fork tender. Remove the squash from the oven and set aside for 10
• 1 cup chopped red cabbage minutes, then peel the squash, discard the skin and cut the flesh into
• 1 small apple, cored and diced 1-inch cubes. Place the cubes in a large bowl.
• 1 small cucumber, diced 3. Add the Swiss chard, kale, cabbage, apple, cucumber, walnuts,
• 3 tbsp raw walnuts, chopped (or pumpkin/sunflower seeds) cilantro and scallion. In a small bowl, whisk the orange juice and tahini
• 2 tsp finely chopped fresh cilantro until it creates a creamy dressing consistency.
• 1 large green onion, thinly sliced 4. Drizzle this dressing over the squash and kale mixture. Garnish with
• Juice of 1 large orange the hemp seeds and orange zest. Season with sea salt and pepper, as
• 2 tbsp tahini needed and serve warm.
• 1 tsp hemp seeds
• 1 tsp freshly grated orange zest
30 Sides & Salads
Asian Cabbage Salad
10 min of work
Ingredients:
• ½ Chinese cabbage, thinly sliced (about 4 cups)
• ¼ small red cabbage, thinly sliced (about 2 cups)
• 2 medium carrots, grated (about 1 cup)
• 1-2 green onions, thinly sliced
• ¼ cup minced cilantro or parsley
• 5 tbsp almonds, chopped and lightly toasted
The dressing:
• 1 lime, juiced
• 3 tbsp natural peanut butter or almond butter
• 2 tbsp tamari sauce (gluten free soy sauce)
• 3 tsp honey or maple
• 2 tsp rice vinegar
• 1 small garlic clove, minced
Instructions:
1. In a small glass bowl, combine the dressing ingredients and whisk
until smooth.
2. In a large bowl, combine the Napa cabbage, red cabbage, carrot,
green onion, and fresh herbs. Toss with the dressing. Garnish with the
toasted almonds.
30 Sides & Salads
Danna’s Special Salad
15min of work
Ingredients: Instructions:
• ¾ cup cold pressed olive oil 1. Put sauce ingredients together your salad bowl, and whisk well until
• ¼ cup apple cider vinegar everything is well incorporated.
• 1 heaped tsp mustard 2. Wash and dry greens, and place on top of the sauce. Add fruit, nuts,
• 1 tsp salt seeds and goji berry, toss, and enjoy
• 1 tbsp honey/maple
• 1 small garlic clove minced
• 1-2 tsp Herb De Provence herb mixture
• mixed greens (different types of lettuce, spinach etc)
• thinly sliced apple (or pear, nectarine, pomegranate or other fruit of
choice)
• walnuts, goji berries, sunflower/pumpkin seeds or any seed, nut you
have
• Great optional additions - Olives, chopped carrots, chopped fennel,
cherry tomatoes, cucumber, peppers
30 Sides & Salads
Brown Rice
Soak overnight - 45min cooking
Ingredients: Instructions:
• 1 cup brown rice 1. Combine rice, water, and raw apple cider vinegar in a large glass
• Tap water for soaking, plus additional 1½ - 1¾ water or broth bowl.
• 2 tbsp apple cider vinegar (optional) 2. Cover and leave on the counter for at least 8 hours (overnight).
• Onion (optional but adds a lot) 3. Drain the rice and rinse well.
• 2 tbsp coconut oil or avocado oil 4. Optional - Sauté chopped onion in oil. If you do so, proceed by
• 1 tsp sea salt adding the drained rice, and slightly sauté before adding fresh tap
water or broth.
5. If you choose to leave out the onion, simply place the rice, water/
broth and oil to a saucepan with a tight-fitting lid.
6. Bring the rice and water to a boil (uncovered), then reduce heat to a
simmer (covered).
7. Cook for 40 to 45 minutes, or until all the cooking liquid has been
absorbed.
8. Remove from heat and let sit for 5 minutes.
9. Fluff with a fork. Serve and enjoy!
30 Soups
Creamed Fennel and Cauliflower
by Foraged Dish
15 min of work - About 30 min cooking (or 10 min in pressure cooker)
Perfect for pressure cooker or stove top cooking
Ingredients: Instructions:
• 1-2 tbsp coconut oil 1. Slice the onions, mince the garlic, and roughly chop the fennel. Cut
• 1 white onion
• 3 cloves garlic cauliflower into florets.
• 1 extra large or 2 medium sized fennel bulbs, stalks and fronds removed 2. In the bottom of your pressure cooker or conventional pot, heat up the
• 1 pound cauliflower florets coconut oil. Sauté the onions until translucent . Add the garlic, fennel,
• 1 cup coconut milk and cauliflower. Sauté for 5-10 minutes, until the edges of the
• 3 cups broth (bone broth or vegetable broth) vegetables begin to turn golden.
• 2 tsp salt 3. Pour the broth and coconut milk into the pot. Add salt. Cook for about
• *Optional: Truffle oil, for serving 20 minutes, or in the pressure cooker on soup setting for at 5 minutes.
4. Once done cooking, release the pressure and remove the lid if using
the pressure cooker. Use a standing blender or an immersion blender
to puree the soup to a smooth, creamy consistency.
5. Scoop into serving bowls and drizzle with truffle oil. Top with freshly
cracked pepper, and garnish with a leftover fennel frond. Serve hot.
30 Soups
Roasted Tomato Soup
15min of work, about 40min cooking
Ingredients: Instructions:
• 2 large onions quartered 1. Preheat the oven to 200°c.
• 2 large carrots chopped
• 9 ripe tomatoes quartered 2. Place onion, carrots, tomatoes and garlic in baking tray. Drizzle olive
• 4 garlic cloves oil over veggies and place rosemary and thyme around them. Sprinkle
• 2 tbsp olive oil dried basil on top. Roast 15-20min until soft.
• 1 bunch rosemary and thyme 3. In a large pot fry leeks until soft. Add roasted veggies, discarding the
• 1 tsp dried basil herbs, and stir. Add passata and two cups of water. Bring to a boil,
• 2 leeks chopped reduce heat and cook for another 15-20min.
• passata 4. Blend until smooth.
• salt and pepper to taste
30 Soups
Velvety Zucchini Basil Soup
15min of work, about 30min cooking
Ingredients:
• 5-6 zucchinis, diced
• 1 large onion, diced
• 4 cups vegetable broth
• 8 cloves garlic , chopped/minced
• 1 cup packed fresh basil leaves
• 2 tbsp olive oil
• freshly ground black pepper
• salt
Instructions:
1. In a large non-stick pot, heat 2 tbsp olive oil on medium heat.
2. Add the minced garlic and diced white onion. Sauté, mixing
frequently, until fragrant and the onions start to become
translucent.
3. Add all the chopped zucchini and sauté for 5 minutes.
4. Add the vegetable broth and 1 tsp salt and combine.
5. Bring the soup to a boil. Reduce heat to keep a gentle simmer, and
cover. Let the soup simmer until the zucchini is tender and cooked.
6. Blend all of the soup until completely pureed.
7. While blending, add 1 cup packed fresh basil leaves and completely
blend/puree into the soup.
8. Place the soup back on the heat and bring to a gentle simmer,
uncovered. Cook for an additional 5-10 minutes.
9. The soup should already be at the desired consistency (on the thick
side), but for some reason if it is too thin, simmer the soup until you
reach the thickness you desire.
30 Soups
Roasted Broccoli Soup by Mostly Vegan
10min of work, about 30min cooking
Ingredients:
• 2 tbsp extra-virgin olive oil, divided
• 2 large broccoli crowns (stems removed)
• 1 large onion, diced
• 2 cloves garlic, minced
• 4 cups bone or vegetable broth
• ½ tsp sea salt
• ½ tsp pepper
• Coconut milk and minced chives for garnish (optional)
Instructions:
1. Preheat oven to 220°C. Chop broccoli into evenly sized florets. Toss
with 1 tbsp olive oil and season generously with freshly cracked sea
salt and black pepper. Lay out on a cookie sheet lined with
parchment paper. Roast for 15-20 minutes, until florets are just
beginning to brown.
2. Heat remaining tablespoon olive oil in a pot or large sauté pan over
medium-high heat. Add garlic and onions and sauté until softened,
about 5 minutes. Add the broccoli, salt and pepper, and vegetable
broth. Bring to a simmer and cook until the broccoli is very soft,
about 10 minutes.
3. Puree until smooth. Check for seasoning.
4. Serve hot, garnished with coconut milk and chives.
30 Vegetarian & Vegan
Almond Zucchini Sauté
20min of work - 10min cooking
Ingredients: Instructions:
• 2 zucchini, whole 1. If you have a spiralizer, spiralize the zucchini. If you don’t, using a
• 1 red pepper, thinly sliced lengthwise potato peeler or julienne peeler, hold your zucchini upright and make
• 2 large carrot, thinly sliced lengthwise long strips pulling your peeler towards your counter. Rotate the
• 1 green onion thinly sliced, white and green separated zucchini with every strip so you can use as much of the zucchini as
• 4 tbsp almond butter possible, you should be able to get down to where the zucchini is
• 2 tsp tamari about 1/2 inch thick. You can slice this part by hand or save for a
• 2 tsp lime juice salad.
• water to thin 2. In a small mixing bowl, combine your almond butter, tamari, and lime
• red pepper flakes to taste juice and mix well. It will be kind of pasty which is why you are going
• salt and pepper to taste to add water in small amounts, no more than 1 Tsp to slightly thin it
• coconut oil, for cooking out. Once its nice and mixed, add in as many red pepper flakes as
your little spicy or lack there of heart desires.
3. Preheat your Wok or sauté pan over medium heat on your stove-top.
4. Sauté pepper, carrot and onion whites in coconut oil. Add your
zucchini and about half the amount of sauce, paying close attention
and stirring well often. You don’t want it to burn.
5. After you have cooked for about 3-4 minutes, add in leftover sauce in
the bowl and stir well.
6. Continue sautéing for about 2 minutes or until everything is coated
well.
7. Remove your pan from the heat, plate this amazingness, season with
salt and pepper if you so choose and enjoy.
30 Vegetarian & Vegan
Sweet Potato Hash & Egg
10 min of work - 15 min cooking
Ingredients:
• Optional - 225g bacon, cut into small pieces
• 1 medium onion diced
• 1 large sweet potato, grated
• 4 eggs
• salt and pepper
Instructions:
1. Preheat oven to 180°C.
2. If using, cook bacon in a skillet over medium heat until crispy.
3. Add the onion and cook until softened. Add the sweet potato, and
cook until cooked through.
4. Make 4 spaces in the mixture, and crack an egg in each. Cover and
continue to cook, until desired doneness. It would take about 5-7
minutes for eggs that are still runny.
5. Sprinkle salt and pepper over the eggs and enjoy.
30 Vegetarian & Vegan
Garam Masala Dal
10 min of work - 25 min cooking
Ingredients: Instructions:
• 1 small eggplant, or half a bigger one 1. Grate all of the veggies while the oil is melting in a wide pot. Toss in
• 1 zucchini the vegetables, add salt to help them sweat, and add the garam
• 2-3 carrots masala as well.
• 1 onion 2. Cook until the vegetables are softer and start giving juice. Meanwhile
• 200g brown lentils wash the lentils, and add to the pot.
• 1-2 cans coconut milk 3. Stir and let the lentils soak up all the lovely juice the veggies lost. after
• 1-1½ tsp garam masala spice mix 5-10min add the coconut milk, and a splash of water, enough to come
• 1-2 garlic cloves, or 1tsp garlic up to the level of the lentils.
• powder 2 tbsp coconut oil 4. When everything starts boiling, turn down to medium heat, and cover.
Cook until the lentils are soft, and check if it needs more salt or garam
masala. Note that the garam masala is might be slightly spicy
depending on the brand.
5. If you can handle spicy feel free to add more. If you can’t, use with
caution :)
6. Serve with brown rice. If spicy serve with plant based yogurt as well.
30 Vegetarian & Vegan
Chili Con Quinoa
20min of work - 45min cooking
Ingredients: Instructions:
• 1 cup quinoa 1. Sauté onion, carrot and celery until soft. Add spices and minced meat
• 1 onion chopped if using, and cook until meat is brown. Add pepper, tomato paste,
• 1 large carrot chopped tomato purée and beans. Pour over 2 cups water.
• 2 celery sticks chopped 2. Simmer on low-medium heat for 30min until thick. Add halved cherry
• 1 pepper roughly chopped tomatoes. Rinse the quinoa well, and in the last 10-15 min of the
• 2 tbsp Tomato paste cooking time, add in the quinoa.
• 400g Tomato Pasata (jarred tomato puree) 3. Stir well and cover to let cook. Fold in spinach and coriander before
• 125g cherry tomatoes halved serving, Spoon in bowls with a spoon of avocado and a squeeze of
• 100g spinach lime.
• 1 jar red kidney or adzuki beans
• 1 tsp Ground Cumin
• 1 tsp Smoked paprika
• 1 bunch coriander (optional
• 1-2 avocados
• 1 lime
3
)0 Vegetarian & Vegan
Peanut Butter Curry
10min of work - 15min cooking
Ingredients: Instructions:
• 2 tbsp coconut/olive oil 1. Prepare the onion by roughly dicing.
• 2 large garlic cloves, crushed 2. Heat a large pot with oil, 2 crushed garlic cloves and onion for a
• 1 large onion, roughly diced minute until softened.
• 1 tsp paprika 3. Add the 1 tsp paprika, ½ tsp cayenne pepper, ½ tsp ground
• ½ tsp ground coriander coriander, pinch chilli flakes and mix.
• ½ tsp cayenne pepper 4. Toss in the carrots and sauté for 2-3 minutes.
• pinch red pepper flakes 5. Now add the coconut milk, 4 tbsp peanut butter, 2 tbsp tomato
• 400ml can of coconut milk puree, 2 cans drained chickpeas, veg stock powder and juice of 1
• 4 tbsp peanut butter lime and stir.
• 2 tbsp tomato paste 6. Cook on a high heat for 5-6 minutes until it starts to thicken.
• 2x 350g tins of chickpeas, drained 7. Take off the heat and add in the spinach. Mix well, and serve
• 1 tsp veg bouillon
• 1 juice lime *Optional - Instead of adding the spinach in the meal, you can
• 1 handful spinach (50g-100g) serve the curry on a bed of spinach instead.
• 1 bag Grated carrots
30 Vegetarian & Vegan
Turmeric Chickpea Cakes
10min of work - about 25min cooking
Ingredients: Instructions:
• 1 small onion 1.In a large pan, drizzle in a little coconut oil and fry the onion and garlic
• 2 cloves of garlic until slightly golden but not burned. Remove from heat and allow to
• 1 glass jar rinsed and drained chickpeas cool.
• small bunch of fresh parsley, roughly chopped (1/4 cup) 2.In a food processor, process the chickpeas until they turn to a slightly
• 2 tbsp tapioca starch textured paste, be sure to turn off the food processor and scrape
• 1-2 tsp of sea salt freshly ground black pepper down the sides to get all the chickpeas ground up.
• 1 tsp turmeric powder 3.Add in onion and garlic, salt, pepper, turmeric and cayenne pepper
and mix to fully combine. Turn the food processor off and stir in the
Optional: chopped parsley.
• ½ – 1 teaspoon cayenne pepper 4.Scoop some of the mixture with onto your hands and shape into a ball,
• 5 tbsp chickpea flour the size of a golf ball, and then press gently to make a patty.
5.Reheat that same large cast iron pan to medium heat. Drizzle in a little
more oil and place the patties in to cook. Cook for about 2-3 minutes
on each side until the bottom is nicely browned.
6.OPTION #2: Preheat oven to 200°c. Place patties on a lightly greased
baking paper lined baking trey. Place in the over for 20-25 min, flipping
half way through.
30 Vegetarian & Vegan
Buddha Bowl
15min of work - about 30min cooking
* This recipe works well with any vegetables, as well as any other nut butter!
Ingredients: Instructions:
• 1½ cups red quinoa 1. Add the sauce ingredients to a bowl, and gently whisk. The sauce
• 2 cups green beans, trimmed and chopped into 1-1/2 inch pieces will thicken a bit, so start adding 1-2 tbsp tap water at a time, until
• 1 medium sweet potato, diced you reach a desired thickness.
• 1 large head cauliflower 2. Preheat the oven to 220°c and line two large baking sheets with
• 1 jar chickpeas, drained and rinsed parchment paper.
• 1 tbsp olive oil 3. Spread the vegetables and chickpeas on the parchment paper, and
• 1 tsp coriander drizzle with olive oil, sea salt, and spices.
• ½ tsp cumin 4. Roast all the veggies and chickpeas in the preheated oven for 20 to
• ¼ tsp ground turmeric 30 minutes, stirring once halfway through, or until veggies are
• ¼ tsp sea salt, to taste golden-brown and have reached desired doneness.
5. While the vegetables are roasting, cook the quinoa according to
Sauce: packet instructions.
• 1 tbsp tahini 6. Serve vegetables over quinoa, with a drizzle of the sauce on top.
• 1 tbsp tamari sauce
• 1 tbsp lemon juice
• 1 tsp apple cider vinegar
• ¼ tsp ground ginger
• ¼ tsp garlic powder OR 1 small garlic clove crushed
• ½ tsp red pepper flakes (optional)
• salt and pepper, to taste
• water for thinning
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