Recipes Week 2 - s3.amazonaws.com · your base recipes for the next 4 days. ... Cozy Cole Slaw & Bell Pepper Miso Soup ... Week 2 Day #7 SHOPPING DAY FOR NEXT WEEK

Week 2Recipes

Day #2Smoothie: Cilantro Cleansing Smoothie Snack: Simple Chia Pudding Afternoon: Carrot Walnut Crunch Salad Snack: Sprouted Lentil Dip & VeggiesEvening: Sunflower Avocado Bliss & Spinach Soup

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Prep For Day 1-4: This prep session covers your base recipes for the next 4 days.

Day #1

Meal Plan and Prep Schedule

Soak 1/4 cup oats this evening for tomorrow morning snack.

Day #3Smoothie: Banana Cranberry Smoothie Snack: Maple Walnut Oats Afternoon: Creamy Cashew Alfredo Snack: Avocado Gadgets Evening: Taco Fiesta

Soak 1/4 cup oats this evening for tomorrow morning snack.

Smoothie: Cilantro Cleansing SmoothieSnack: Simple Chia Pudding Afternoon: Walnut Bites Collard Wrap Snack: Sprouted Lentil Dip & Veggies Evening: Carrot Walnut Crunch Salad & Spinach Soup

Day #4Soak nuts in the morning for even prep: See Day 4 evening prep for the list of nuts.Smoothie: Banana Cranberry Smoothie Snack: Maple Walnut Oats Afternoon: Taco Fiesta Snack: Avocado Gadgets Evening: Cozy Cole Slaw & Bell Pepper Miso Soup

Prep For Day 5-7: This prep session covers your base recipes for the next 3 days.

Day #5Smoothie: Apple Pie SmoothieSnack: Banana Coconut Chia Parfait Afternoon: Cozy Cole Slaw Salad Snack: Sprouted Chickpea Salad Evening: Eggless Salad Wraps

Day #6

Week 2

Day #7SHOPPING DAY FOR NEXT WEEK

Smoothie: Mango Basil Bliss SmoothieSnack: Tropical Chia Salad Afternoon: Pesto Salad Snack: Salad Party Evening: Tomato Soup & Pumpkin Pie CookiesPrep For Day 5-7: This prep session covers your base recipes for the next 3 days.

Day #1

Soak nuts in the morning for even prep: See next weeks day 1-4 evening prep for the list of nuts.

Smoothie: Apple Pie SmoothieSnack: Banana Coconut Chia Parfait Afternoon: Eggless Salad Wrap Snack: Sprouted Chickpea Salad Evening: Avocado Pesto Pasta

#1: Start Soaking NutsThe sooner you start soaking the better. It’s great if you remember to start soaking them in the morning, but it’s also totally fine if you are just starting to soak them now; by the time you get to the recipe, they’ll have soaked long enough. If you want to learn more about the benefits of soaking nuts and seeds, head over to the Nut Milk From Soaked Nuts section, within the “Beverages” sidebar tab on the website.Below is a quick reference list of all the nuts and seeds to prepare today. Store, cover, and refrigerate them in their separate jars and containers.

• 1 cup walnuts, soaked 1 hour to all day• 1/4 cup dried apricots, soaked 1 hour to all day• 1/2 cup raw cashews, soaked 1 hour to all day• 1 cup dry chickpeas, place in glass container cover

and soak for 8-12 hours on counter or fridge. (these will be sprouted for a salad on Day 4)

• 1 cup of your choice of raw nuts or seeds, optional (if you want to make a Homemade Nut Milk)

Time-saving tip: Store your nuts and seeds in the container that you’ll later be using for the recipe itself.

#3: Pre-make Smoothie BagIt doesn’t take much time to make a smoothie, but saving even more will give you an extra edge over your old morning routine.

Steps To Making Smoothie Bags:

1. View each day of the week to see at each morning smoothie.

2. Pre-bag the ingredients for each morning smoothie.3. Label the bags with their respective recipes and whatever

additional ingredients may need to be added later (liquid, sweeteners, etc).

Quart-sized Ziplock bags work best, but you can always smash or chop greens to fit into a smaller bag.

When labeling the bag, remember to include anything else that you might need to add into the blender with the smoothie ingredients. When finished, place the smoothie bags in the freezer, ensuring that your creations will be extra cool and hassle-free.

Week 2

#4: Pre-make Morning SnackThese morning snacks are quick make’n shake chia jar recipes. Except for the Maple Walnut Oats, these recipes require blending soaked oats, but you can still pre-bag what you will be soaking the night before.

Not sure if you should do this step?

This step is for you if you’re the type of person who is used to grabbing a coffee or quick breakfast in morning; we want to keep your morning prep routine as close to your old habits as possible, saving you mental energy and ensuring that you don’t miss your morning snack.

Steps To Pre-making Morning Snack:

1. Click the tabs at above to see each morning’s snack.2. Pre-bag the ingredients for each morning snack in the

week (you can double some of the morning snacks so that you only need to prep four snack bags).

3. Put them in ziplock bags.4. Label with their intended day and anything that needs to

be added later (liquid, sweeteners, etc).

#2: Kitchen Appliances Ready Having all of your utensils and kitchen appliances ready to make your recipes will help speed things up. Here’s the list of everything to pull down and have ready to use when the time is needed.

Kitchen Appliances and utensil list:

1. Ziplock bags (quart size and sandwich size)2. Measuring Cups and Spoons3. Food processor or high powered blender. 4. 2 Large bowl5. Sealable Containers. 6. Spoons7. Knife

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Prep Session For Days 1-4

Week 2Prep Session For Days 1-4

#5: Miso Mayo (optional)Ingredients

• 1/4 cup olive oil• 1 Tbsp coconut vinegar• 1 Tbsp nutritional yeast• 1 Tbsp white miso• 1 tsp lemon juice• 1/2 tsp honey• 1/2 garlic clove (add more to

taste)• sea salt (pinch to taste)• cayenne (pinch to taste)

Directions

1. Place all the ingredients in the blender (except garlic) and blend.

2. Add garlic while blending.3. Mixture should emulsify and

gain a mayonnaise-like consistency.

4. Store in a sealed container, label, date, and refrigerate. Consume within three weeks.

#6: Prep Chickpeas For Sprouting

#7: Black Pepper Cashew Cheese

Ingredients

• 1/2 cup raw cashews, soaked 1 hour• 1/4 cup filtered water• 2 tablespoons nutritional yeast• 1 tablespoon lemon juice• 1 cloves garlic• 1 teaspoon coconut vinegar or apple cider

vinegar• 1/2 tablespoon dijon mustard• 1/4 teaspoon sea salt• 1/2 teaspoon cracked pepper (optional)

Directions

1. Combine ingredients in a food processor, adding enough water to get a smooth consistency (kind of like cream cheese).

2. Cheese can be shaped into a log on wax paper and rolled in the ground black pepper. It will harden more after being chilled.

3. Store in a sealable container, label, date, and refrigerate. Consume within seven days.

4. Use as a dip for veggies, in a collard wrap, as a zuke noodle topping, or with some raw crackers.

5. To create a crust on the outside of the cheese logs, place in a dehydrator for three hours at 118° (optional).

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Directions 1. Rinse 1 cup dry chickpeas a couple times and place into a

glass jar and fill with filtered water.2. Place in fridge or on counter and let soak for 8-12 hours.3. After soaking rinse and drain a couple times.4. Place chickpeas on sprouting tray or in a container with

holes on the bottom. Cover the top with a paper towel and rubber band. You can also use the same glass container you soaked with, just tip the container 45% so the excess water can drain through the paper towel.

5. 2-3 times a day rinse and spin excess water out.6. After 2-3 days the sprouts should have little tails. They

should be ready by Day 4 prep session.

Week 2

#8: Apricot VinaigretteIngredients

• 1/4 cup dried apricots (soaked 1 hour or more)

• 1/2 Tbsp lemon juice• 1/2 Tbsp coconut vinegar (or

apple cider vinegar)• 3 Tbsp water• 1/4 Tbsp olive oil (extra virgin)• 1/4 Tbsp tarragon• 1/8 tsp salt

Directions

1. Combine ingredients in a blender.

2. Adjust salt and sweet ingredients for taste. The dressing should taste more sweet than sour, and the consistency should be thin enough use in a squirt bottle.

3. Label, date, and refrigerate. Consume within 10 days.

#10: Make Nut Milk (optional)To make a nut milk from raw nuts, you’ll first need to find your nut of choice from the “Soaking Time Chart,” then soak for the desired time or for at least a 3-4 hours. Then, blend them with a little salt, dates, and vanilla, strain it, and enjoy the remaining liquid for a delicious beverage; it’s much better than store-bought nut milks.

There are lots of nut milk options, including a quick nut butter alternative to soaking nuts. Head over the the Nut Milks section in the “Beverage” area on the website to learn more.

Nut Soaking Times Chart

• Almond – 8-12 hours• Cashew – 2 hours• Hazelnut – 8 hours• Macadamia – 8 hours• Peanut – 8 hours• Pecan – 4-6 hours• Pine Nut – 8 hours• Walnut – 4 hours• Brazil – no soaking needed• Pistachio – no soaking needed

Nut Soaking Times Chart

1. Soak your nuts (and vanilla bean if you are using one) for at the indicated time on the chart.

2. Rinse soaked nuts, place them into a blender, and add remaining ingredients.

3. Blend for two minutes.4. Strain milk through a nut bag and into a glass container.5. Cover with a lid, label, and refrigerate.6. Separation is normal, so shake before consuming.7. Consume your amazing nut milk with in 4-5 days.

What you can use to strain the milk

You have many different options, including a cheesecloth, towel, or even a paper towel. The best option is a proper nut milk bag, which you can find for a great deal online.

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#9: Walnut Bites

Ingredients

• 1 cup walnuts, soaked 1 hour or more, rinsed and drained

• 1/4 cup yellow onion, diced• 1 tablespoon chia, ground• 1 tablespoon flax, ground• 1 tablespoon miso• 1/2 teaspoon paprika• 1/4 teaspoon garlic powder• 1/4 teaspoon oregano• 1/4 teaspoon salt• pinch of cayenne

Directions

1. Combine all ingredients in a food processor.

2. Roll mixture into little balls; roll on flax seeds to prevent sticking.

3. Place in a sealable container, label, and date. Consume within seven days.

4. If you’d like, you can make little patties and dehydrate them at 120° for 10 hours.

Week 2Day 1 - Morning Smoothie

Cilantro Cleansing SmoothieIngredients

• 1/2 cup cilantro• 1 cup spinach• 1 pear (cored and stemmed)• 1 banana• 1 cup coconut water

Directions

1. Blend all ingredients. Add ice to desired consistency. Enjoy!

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Week 2Day 1 - Morning Snack

Simple Chia Pudding

Ingredients

• 1/2 cup unsweetened almond milk• 2 tablespoon chia seeds• 1/2 apple, shredded• 1 tablespoon unsweetened coconut flakes• 1 tablespoon raisins• 1 tablespoon raw honey• 1/8 teaspoon cinnamon• 1/2 teaspoon pure vinilla extract

Directions

1. Place milk and chia in a jar and shake2. Set aside for 5-10 minutes, or as long as

overnight.3. Mix in the remaining ingredients and enjoy.

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To keep it easy, this recipe will also be used tomorrow morning. Consider doubling the recipe and refrigerating half of it to make tomorrow morning’s snack a breeze.

Time: 5 min | Servings: 1

Week 2Day 1 - Afternoon

Walnut Bites Collard Wrap

Ingredients

• 2 collard leaves (large)• 1 tomato (sliced)• 1/4 cucumber (sliced)• 1/2 bell pepper (sliced)• 1/2 Tbsp homemade miso mayo (click name

for info)• 1 bite homemade walnut bites (click name

for info)• 1/2 apple (save the other half for today's

snack)

Directions

1. Wash and dry collard leaves.2. Cut the stems where the leaf stops and de-vein

the stem so it is thin like the leaf. 3. De-veining collard green4. Add the miso mayo on the bottom of the leaves.5. Add your tomatoes, carrots, cucumber and

avocados on top.6. Add your wonderful Walnut Bites. Roll it up to

enjoy now or later!

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Time: 10-15 min | Servings: 1

The Walnut Bites will be involved in four more meals, so be sure to eat only a fifth for now. This was the only recipe with Miso Mayo, so keep using it in other recipes or freeze it for two recipes next week.

Week 2Day 1 - Snack

Sprouted Lentil Dip & Veggies

Ingredients

• 1/4 homemade sprouted lentil dip (use half of the amount you made)

• 1 cup snow peas (sugar snap peas or garden peas are great alternatives)

• 1/2 head romaine leaves

Directions

1. Dip away!

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Time: 43 seconds | Servings: 1

Week 2Day 1 - Evening

Carrot Walnut Crunch Salad & Zucchini

Spinach Soup

Soup Ingredients

• 1 carrot, shredded• 1 bell pepper, shredded• 1/4 cup fresh cilantro, chopped• 3 tablespoon homemade Apricot Vinaigrette• 1 homemade Walnut Bites

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Carrot Walnut Crunch Salad

Directions

1. Place shredded carrots, bell peppers, cilantro, and dressing in a bowl and mix together.

2. Crumble Walnut Bites on top.3. Sprinkle sunflower seeds on top and enjoy!

Soup Ingredients

• 1 cup zucchini, chopped• 1 cup spinach, lightly packed• 1/2 tablespoon lemon juice• 1/2 cup water• 1/8 teaspoon sea salt• 2 Tbsp dill, chopped (optional)• 1 Tbsp nutritional yeast

You can double this recipe for tomorrow’s dinner.

Zucchini Spinach Soup

Directions

1. Blend all ingredients until smooth.2. For a warm option, heat it on low with a

finger in the soup. Stir to keep the bottom from getting too hot; it’s ready once your finger is warm.

To save time, make a double-batch of salad for tomorrow’s lunch.

The Walnut Bites will be involved in three more meals, so be sure to save enough for the rest of the week.


Cilantro Cleansing SmoothieIngredients

1/2 cup cilantro1 cup spinach1 pear (cored and stemmed)1 banana1 cup coconut water

Directions


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Simple Chia Pudding

Ingredients

• 1/2 cup unsweetened almond milk• 2 tablespoon chia seeds• 1/2 apple, shredded• 1 tablespoon unsweetened coconut flakes• 1 tablespoon raisins• 1 tablespoon raw honey• 1/8 teaspoon cinnamon• 1/2 teaspoon pure vinilla extract

Directions

1. Place milk and chia in a jar and shake2. Set aside for 5-10 minutes, or as long as

overnight.3. Mix in the remaining ingredients and enjoy.

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Carrot Walnut Crunch Salad

Ingredients

• 1 carrot, shredded• 1 bell pepper, shredded• 1/4 cup fresh cilantro, chopped• 2 tablespoon homemade Apricot Vinaigrette• 1 1/2 homemade Walnut Bites

Directions

1. Place shredded carrots, bell peppers, cilantro, and dressing in a bowl and mix together.

2. Crumble Walnut Bites on top.3. Sprinkle sunflower seeds on top and enjoy!

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The Walnut Bites will be involved in three more meals, so try to save some for later. This was the last recipe with Apricot Vinaigrette, so save it to enjoy with another meal.

Week 2Day 2 - Snack

Sprouted Lentil Dip & Veggies

Ingredients

• 1/4 homemade sprouted lentil dip (use half of the amount you made)

• 1 cup snow peas (sugar snap peas or garden peas are great alternatives)

• 1/2 head romaine leaves

Directions

1. Dip away!

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Time: 43 seconds | Servings: 1


Zucchini Spinach Soup &

Sunflower Avocado Bliss

Soup Ingredients

• 1/2 avocado• 2 tablespoon raw sunflower seeds• pinch of salt• pinch of pepper• 1 tablespoon lemon juice• 1 teaspoon coconut aminos (optional)

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Sunflower Avocado Bliss

Directions

1. Place sunflower seed inside of avocado half.

2. Add lemon, salt, and pepper to taste.3. Add a dab of olive oil and coconut vinegar

for an Italian flavor.

Soup Ingredients

• 1 cup zucchini, chopped• 1 cup spinach, lightly packed• 1/2 tablespoon lemon juice• 1 tablespoon nutritional yeast• 1/2 cup water• 1/4 teaspoon sea salt• 2 Tbsp dill, chopped (optional)

Zucchini Spinach Soup

Directions

1. Blend all ingredients until smooth.2. For a warm option, heat it on low with a

finger in the soup. Stir to keep the bottom from getting too hot; it’s ready once your finger is warm.


Banana Cranberry SmoothieIngredients

• 1 cup cranberries• 1 cup pineapple• 1 banana• 1/4 inch piece ginger• 1 cup almond milk• 1 cup spinach (optional)

Directions


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Maple Walnut Oats

Ingredients

• 1/4 cup raw oats, soaked overnight (steel cut, whole oats, or oat groats)

• 2 Tbsp walnuts• 1/4 teaspoon pure vanilla extract• 1 tablespoon maple syrup• 1/2 cup hot water (more or less for desire

texture)• pinch of cinnamon

Garnish

• 2 tablespoon goji berries or raisins• a couple walnut pieces, chopped• 1/2 tablespoon 100% maple syrup, drizzled

on top

Directions

1. Drain and rinse the oats that have been soaking for 6-12 hours.

2. Blend oats and hot water for a few seconds.3. Add the remaining ingredients and pulse to

desired consistency.4. Garnish ingredients and enjoy!

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If you soaked 1/2 cup oats last night, then double this recipe and refrigerate half to make tomorrow morning’s snack even easier.


Creamy Cashew AlfredoIngredients

• 2 yellow squashes, spiraled into noodles• 1/4 cup mushroom, chopped• 1/2 avocado, chopped• 1/2 teaspoon oregano• pinch black pepper• 2 tablespoon cashews, chopped• 1/4 cup Homemade Cashew Cheese• 1 Tbsp nutritional yeast

Directions

1. Place zucchini noodles in a bowl.2. Add mushrooms and avocado chunks.3. Add 2 tablespoons of water to the Cashew

Cheese and mix.4. Pour cheese mixture over noodles and combine.5. Top with black pepper, oregano, cashew bits,

and nutritional yeast.

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The Cashew Cheese will be involved in two more meals, so use no more than one-third of the bites.

Week 2Day 3 - Snack

Avocado Apple Gadgets

Ingredients

• 1/4 cup orange juice• 2 tablespoon raisins• 1/4 avocado, pitted and diced• 1/2 medium apples, cored and diced• 1/2 tablespoon mesquite powder• 1/4 teaspoons cinnamon• pinch of sea salt• fresh mint to garnish (optional)

Directions

1. In a medium bowl, combine orange juice with the raisins.

2. In another bowl, add remaining ingredients and mix.

3. Drizzle raisin orange juice mixture on top.4. Decorate with mint leaves.5. Place in a sealed container, label, date, and

refrigerate. Consume within three days.

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Time: 5 minutes | Servings: 1


Taco FiestaLettuce Tacos Filling Ingredients

• 2 romaine or cabbage leaves• 1/4 cup tomato, diced• 2 tablespoons onion, diced• 2 tablespoons cilantro, finely chopped• 1 tablespoon homemade Cashew Cheese• 1/2 homemade Guacamole• 1 bite homemade Taco Meat

Taco Meat Ingredients

• 3 homemade Walnut Bites• 1/3 teaspoon tamari• 1/3 teaspoon cumin• 1/8 teaspoon paprika• 1/3 teaspoon chili powder

Directions

1. Place Taco Meat Ingredients into a bowl and mash together until well combined. Add a little lemon juice to soften the taco meat.

2. Place Guacamole Ingredients into a bowl and mash together until well combined.

3. Select three large leaves.4. Add taco meat, guacamole, diced tomato, diced

onion, cilantro, and cashew cheese, and enjoy!

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For a quick lunch tomorrow, make the tacos while all your ingredients are out and wrap them in cling wrap.

Guacamole Ingredients • 1 avocado (peeled, pitted, and diced)• 1/4 cup yellow onion (diced)• 1/4 cup tomato (diced)• 1/2 garlic clove (minced)• 1/2 Tbsp lemon (or lime juice)• 1/2 tsp tamari sauce• 1/16 tsp cayenne pepper (pinch to taste)• 1/16 tsp sea salt (to taste)

The Walnut Bites, Guacamole, and Cashew Cheese will be involved in one more meal, so try to only eat half now.


Banana Cranberry SmoothieIngredients

• 1 cup cranberries• 1 cup pineapple• 1 banana• 1/4 inch piece ginger• 1 cup almond milk• 1 cup spinach (optional)

Directions


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Maple Walnut Oats

Ingredients

• 1/4 cup raw oats, soaked overnight (steel cut, whole oats, or oat groats)

• 2 Tbsp walnuts• 1/4 teaspoon pure vanilla extract• 1 tablespoon maple syrup• 1/2 cup hot water (more or less for desire

texture)• pinch of cinnamon

Garnish

• 2 tablespoon goji berries or raisins• a couple walnut pieces, chopped• 1/2 tablespoon 100% maple syrup, drizzled

on top

Directions

1. Drain and rinse the oats that have been soaking for 6-12 hours.

2. Blend oats and hot water for a few seconds.3. Add the remaining ingredients and pulse to

desired consistency.4. Garnish ingredients and enjoy!

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Week 2

Taco FiestaLettuce Tacos Filling Ingredients • 2 romaine or cabbage leaves• 1/4 cup tomato, diced• 2 tablespoons onion, diced• 2 tablespoons cilantro, finely chopped• 2 tablespoon homemade Cashew Cheese• 2 tablespoon homemade Guacamole• 1-2 homemade Taco Meat Bites

Taco Meat Ingredients • 4 homemade Walnut Bites• 1/2 teaspoon tamari• 1/2 teaspoon cumin• 1/8 teaspoon paprika• 1/2 teaspoon chili powder

Directions

1. Place Taco Meat Ingredients into a bowl and mash together until well combined. Add a little lemon juice to soften the taco meat.

2. Place Guacamole Ingredients into a bowl and mash together until well combined.

3. Select three large leaves.4. Add taco meat, guacamole, diced tomato, diced

onion, cilantro, and cashew cheese, and enjoy!

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Time: 10 min | Servings: 1 Guacamole Ingredients • 2 avocados, peeled, pitted, and diced• 1/2 cup yellow onion, diced• 1/2 cup tomato, diced• 1 garlic clove, minced• 1 tablespoon lemon or lime juice• 1 teaspoon tamari sauce• pinch of cayenne pepper• sea salt to taste

Day 4 - Afternoon

Week 2Day 4 - Snack

Avocado Apple Gadgets

Ingredients

• 1/4 cup orange juice• 2 tablespoon raisins• 1/4 avocado, pitted and diced• 1/2 medium apples, cored and diced• 1/2 tablespoon mesquite powder• 1/4 teaspoons cinnamon• pinch of sea salt• fresh mint to garnish (optional)

Directions

1. In a medium bowl, combine orange juice with the raisins.

2. In another bowl, add remaining ingredients and mix.

3. Drizzle raisin orange juice mixture on top.4. Decorate with mint leaves.5. Place in a sealed container, label, date, and

refrigerate. Consume within three days.

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Time: 5 minutes | Servings: 1


Cozy Cole Slaw & Miso Soup

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Time: 20 min | Servings: 1-2

Slaw Ingredients • 3 cup large green cabbage, chopped (before

chopping, remove five leaves for eggless wraps)• 1 cup carrots• 1 cup celery• 1/2 cup small sweet onion Cashew Mayo Ingredients • 1 cup cashews, soaked 1 hour or more• 2 dates, pitted and chopped• 1 tablespoon cup coconut vinegar or AVC• 1 cloves of garlic• 1 tablespoon miso• 1/8 teaspoon sea salt• 1/2 teaspoon fresh ginger• 1/4 cup water• pinch of cayenne

Cashew Mayo Directions 1. Blend all the ingredients until smooth. Mixture

should emulsify and become like mayo.2. Store in sealed container, label, date, and

refrigerate. Consume with in three weeks.

Slaw Directions 1. Prepare slaw by hand or using a mandolin/food

processor. Shred cabbage into thin strips. Shred carrots. Finely dice celery and onion.

2. Pour mayo mixture over slaw, mix, & enjoy

Cozy Cole Slaw

If you didn’t start soaking the cashews this morning, we suggest soaking them now before you begin the soup.

Soup Ingredients

• 2 cup water• 2 tablespoon miso• 1/2 avocado, pitted• 1/2 cup red bell pepper, chopped• 1 clove garlic• 1 teaspoon coconut vinegar• Salt to taste• 1/2 tablespoon honey- optional

Bell Pepper Miso Soup

Veggies for the Soup Ingredients

• 1/2 cup mushrooms• 1/4 cup green onions

Directions

1. Place Red Bell Pepper Miso Soup ingredients in blender and blend smooth.

2. Soup can be warmed on stovetop. Place finger in soup while on low heat and continually stir; once warm, remove from heat and enjoy.

Remember to save half of the Cole Slaw for tomorrow’s lunch.

#1: Start Soaking NutsThe sooner you start soaking the better. It’s great if you remember to start soaking them in the morning, but it’s also totally fine if you are just starting to soak them now; by the time you get to the recipe, they’ll have soaked long enough. If you want to learn more about the benefits of soaking nuts and seeds, head over to the Nut Milk From Soaked Nuts section, within the “Beverages” sidebar tab on the website.Below is a quick reference list of all the nuts and seeds to prepare today. Store, cover, and refrigerate them in their separate jars and containers.

• 3 tablespoon walnuts, soaked 1 hour or all day• 1/2 cup sunflower seeds, soaked 1 hour or all day• 1 cup dry lentils. Rinse Lentils a couple times, place in glass container fill jar with water, cover and let soak for 8 hours on

counter or fridge. (these will be sprouted for the Sprouted Lentil Dip on Day 1 next week)• 1 cup of your choice of raw nuts or seeds, optional (if you want to make a Homemade Nut Milk)

Time-saving tip: Store your nuts and seeds in the container that you’ll later be using for the recipe itself.

Week 2Prep Session For Days 5-7

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#3: Eggless Salad Spread

Ingredients

• 1/4 cup sunflower seeds (soaked 1 hour)

• 1 Tbsp water• 1/2 Tbsp almond milk (add

more for desired consistency)• 1/2 Tbsp coconut vinegar (or

apple cider vinegar)• 1/8 tsp black salt (kala namak)• 1/8 tsp turmeric

Directions

1. Drain and rinse sunflower seeds.

2. Combine all ingredients in a food processor.

3. Enjoy in a collard wrap or a salad, or on its own.

4. Place Eggless Salad in a sealed container, label, date, and refrigerate. Consume with in 5-7 days.

#2: Avocado Pesto

Ingredients

• 1 cup basil leaves (fresh)• 1 1/2 Tbsp walnuts• 1/2 avocado (small)• 1/2 garlic clove• 1/2 Tbsp fresh lemon juice• sea salt (to taste)• 1/2 Tbsp nutritional yeast

(optional)

Directions

1. Place ingredients in a food processor and combine.

2. Add olive oil while the food processor is running. Adjust olive oil to taste.

3. Place in a sealed container, label, date, and refrigerate. Consume within seven days.

Time: 10 min | Amount: 1 1/4 Cup | Meals: used in 2 mealsTime: 10 min | Amount: 1 1/4 Cup | Meals: used in 2 meals

We wanted to give you a second type of pesto to add to your repertoire. This one is on the lighter side and tastes amazing—but if you really liked the Pumpkin Seed Pesto, then by all means, make it again.

Preface: Do not eat the meal the way you see it now. Eggless salad spread is not meant to be eaten alone. It’s much better accompanied with a wrap, crackers, or salad (we just thought this was a cute picture given the recipe’s flavor).

Week 2

#6: Make Nut Milk (optional)For instructions view Day 1 Prep Session.

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#4: Sprouted Chickpea Salad

Salad Ingredients

• 1 1/2 cup sprouted chickpeas• 1 cup cherry tomatoes

(halved)• 1 cup cucumber (diced))• 1/4 cup Red Onion (diced)• 1/2 cup red bell pepper

(diced)

Time: 10 min

Dressing Ingredients

• 1 Tbsp extra virgin olive oil• 2 Tbsp lemon juice• 2 1/2 Tbsp cilantro (finely

chopped)• 1/2 tsp oregano• 1/4 tsp sea salt• 1/4 tsp black pepper

Directions

1. First you need to have sprouted chickpeas.2. Add dressing ingredients into a small bowl and whisk

together till combined.3. Toss all ingredients including dressing recipe in a bowl

and enjoy!

#5: Prep Lentils For Sprouting Directions

1. Rinse 1 cup dry lentils a couple times and place into a glass jar and fill with filtered water.

2. Place in fridge or on counter and let soak for 8-12 hours.3. After soaking rinse and drain a couple times.4. Place lentils on sprouting tray or in a container with holes on

the bottom. Cover the top with a paper towel and rubber band. You can also use the same glass container you soaked with, just tip the container 45% so the excess water can drain through the paper towel.

5. 2-3 times a day rinse and spin excess water out.6. After 2-3 days the sprouts should have little tails. They

should be ready by Day 1 prep session.


Apple Pie SmoothieIngredients

• 1 apple, cored and chopped• 1 handful kale, chopped• 1 teaspoon cinnamon• 1 banana• 1 cup almond milk• 1 tablespoon chia seeds

Directions


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Banana Coconut Chia Parfait

Banana Coconut Chia Pudding Ingredients

• 1 tablespoon chia seeds• 1 medjool dates, pitted• 1/2 cup banana almond milk (if you only have

almond milk, blend 1c milk with 1/4 banana)• 1 tablespoon unsweetened shredded coconut• Pinch cinnamon• 1/8 teaspoon vanilla extract

Parfait Ingredients

• 1/4 banana, sliced• 1 tablespoon chopped walnuts• 1 tablespoon unsweetened shredded coconut

Directions

1. For the Banana Coconut Chia Pudding: Combine coconut flakes, dates, vanilla, cinnamon, and banana almond milk in a blender and blend until smooth, then stir in the chia seeds.

2. Combine the Parfait Ingredients, pour on top, and enjoy!

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To keep it easy, this recipe will also be used tomorrow morning. Consider doubling the recipe and refrigerating half of it to make tomorrow morning’s snack a breeze.


Cozy Cole Slaw Salad

Ingredients

• 2 cup kale or spinach• 1/4 cup tomato, diced• 2/3 homemade Cozy Cole Slaw

Directions

1. Place kale, diced tomato, and shredded carrots in a bowl and mix together.

2. Add the Cozy Cole Slaw.3. Sprinkle some peanuts on top and enjoy!

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This was the last recipe with Cozy Cole Slaw.

Week 2Day 5 - Afternoon Snack

Sprouted Chickpea Salad

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Amount: Eat 1/2 of the recipe today


Eggless Cabbage Wrap

Ingredients

• 2 cabbage Leaves• 1 celery rib– fine dice• 1/4 cup bell pepper – fine dice• 1/2 medium avocado – cubed• 1/2 tomato – diced• 2 Tablespoons Homemade Eggless Salad

Spread

Directions

1. Mix eggless salad spread with the Cabbage Wrap Ingredients (except for cabbage leaves, of course)

2. Serve in cabbage and enjoy:)

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To save time, tomorrows lunch is also Eggless Cabbage Wrap. While everything is out, make the Cabbage wrap for tomorrow’s lunch, put it in a container and place it in the fridge.


Apple Pie SmoothieIngredients

• 1 apple, cored and chopped• 1 handful kale, chopped• 1 teaspoon cinnamon• 1 banana• 1 cup almond milk• 1 tablespoon chia seeds

Directions


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Banana Coconut Chia ParfaitDirections

1. For the Banana Coconut Chia Pudding: Combine coconut flakes, dates, vanilla, cinnamon, and banana almond milk in a blender and blend until smooth, then stir in the chia seeds.

2. Combine the Parfait Ingredients, pour on top, and enjoy!

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Banana Coconut Chia Pudding Ingredients

• 1 tablespoon chia seeds• 1 medjool dates, pitted• 1/2 cup banana almond milk (if you only have

almond milk, blend 1c milk with 1/4 banana)• 1 tablespoon unsweetened shredded coconut• Pinch cinnamon• 1/8 teaspoon vanilla extract

Parfait Ingredients

• 1/4 banana, sliced• 1 tablespoon chopped walnuts• 1 tablespoon unsweetened shredded coconut


Eggless Cabbage Wrap

Directions

1. Mix eggless salad spread with the Cabbage Wrap Ingredients (except for cabbage leaves, of course)

2. Serve in cabbage and enjoy:)

35


To save time, tomorrows lunch is also Eggless Cabbage Wrap. While everything is out, make the Cabbage wrap for tomorrow’s lunch, put it in a container and place it in the fridge.

Ingredients

• 2 cabbage Leaves• 1 celery rib– fine dice• 1/4 cup bell pepper – fine dice• 1/2 medium avocado – cubed• 1/2 tomato – diced• 2 Tablespoons Homemade Eggless Salad

Spread


Sprouted Chickpea Salad

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Amount: Eat the other 1/2 the recipe


Avocado Pesto Pasta

Ingredients

• 2 zucchini (julienned or spiraled)• 1 cup cherry tomatoes (halved)• 3 Tbsp homemade avocado pesto (click

name for recipe info)• 2 Tbsp nutritional yeast

Directions

1. Toss the zucchini noodles with tomatoes in a large bowl.

2. Mix in the Avocado Pesto Sauce and enjoy!

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Mango Basil Bliss SmoothieIngredients:

• 1 handful spinach• 1/2 cup fresh basil leaves, stemmed• 1 cup mangos, frozen• 1/2 cup strawberries• 1 cup coconut water or water• 1/2 banana

Directions


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Tropical Chia Salad

Ingredients

• 1/2 cup pineapple, cubed• 1/2 cup mango, diced• 1/2 cup berries, fresh or frozen• 1 cup fresh-squeezed orange juice• 1 tablespoon chia seeds• 1/4 teaspoon cinnamon• 1/4 teaspoon vanilla extract• pinch sea salt

Directions

1. Juice oranges and combine with chia seeds.2. Prepare all ingredients, place in a large bowl, and

combine.3. Allow chia to hydrate for at least a half-hour.4. Garnish with fresh mint leaves.

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Avocado Pesto Salad

Ingredients

• 2 cups kale or arugula• 1/2 cup tomatoes, diced• 3 Tbsp sweet onion, diced• pinch of sea salt• pinch of black pepper• 1/4 avocado, chopped• 2 Tbsp nutritional yeast• 1/4 cup snow peas (snap peas or garden

peas work great)• 3 tablespoon homemade Avocado Pesto

Directions

1. Combine salad ingredients in a bowl.2. Top with Avocado Pesto and enjoy.

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This was the last meal with Avocado Pesto. Save it for the salad party, eat it with some more meals this week, or freeze it for later.


Salad Party

Ingredients

• Any leftover leafy greens• Any leftover salad veggies, chopped• Any leftover homemade recipes (Garlic

Avocado Dressing, Tabouli, Pesto, Tu’no, Miso Mayo)

• Nuts, seeds, and raisins

Directions

1. Mix it all together and have a salad party!

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A salad party occurs at the end of the week or during one of your planned shopping days. It’s a great way to use up all your extra produce before it goes bad. Every salad food item is invited to the party!

Try to save enough Tabouli and Hummus for tonight’s wraps.


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Cookie Direction: 1. Soak dates in water for 10 minutes.2. Place pecans into a food processor and pulse

until finely ground.3. Make small cookie patties and place on tray.4. Freeze for 30 minutes.5. Move onto the frosting if you dare or have the

time.Frosting Directions: 1. Drain and rinse soaked cashews.2. Place in all ingredients (including cashews)

into blender and blend until creamy.3. Place on top of Pumpkin Spice Cookies

Ingredients

• 1 1/2 cups tomatoes, chopped• 5 sun-dried tomato pieces, soaked for 10

minutes (use soak water)• 1 cup soak water• 2 tablespoon yellow onion, chopped• 1 celery rib, chopped• 1 clove garlic• 5 basil sprigs or 1/2 teaspoon dry basil• 1/4 avocado• 1/2 teaspoon salt or to taste (sun-dried

tomatoes may be salted)

Directions

1. Blend all ingredients except for fresh tomatoes.

2. Mix in chopped tomatoes.3. Soup can be warmed on stovetop. Place

finger in soup while on low heat and continually stir; once warm, remove from heat and enjoy.

Pumpkin Pie Cookies with Cream Cheese Frosting

Chunky Tomato Basil Soup

Cookie Ingredients: • 1 1/2 dates (pitted)• 2 tbsp pecans• 1 Tbsp pumpkin puree• 1/8 tsp pumpkin pie spice• 1/8 tsp vanilla extract• 1 Tbsp chia seeds (ground)• 1/16 sea salt (pinch to taste)Frosting Ingredients: • 2 tbsp cashews (raw, soaked 20 minutes to

a few hours)• 1/16 tsp vanilla extract• 1/16 tsp cinnamon• 1/4 Tbsp honey (raw)• 1 Tbsp almond milk (add more for desired

thickness)• 1/4 Tbsp coconut oil (melted)• 1/16 sea salt (pinch to taste)

Soak Time: 10 min | Prep Time: 10 min

Soak Time: 20 min | Prep Time: 10 min

Congratulations!WEEK 2 COMPLETE

To be all ready to go for next week, head over to week 3 and take care of the “Prep Day 1-4 Recipes.”

Way to go! 2 Weeks down and one more to go. We’ll see you over at week 3

Remember to head over to the website and click on week 2, scroll to the bottom and take the survey to let us know your thoughts about the recipes and your experience going through week 2. There’s also a week 2 finishers submission form.

Documents

Recipes Week 2 - s3.amazonaws.com · your base recipes for the next 4 days. ... Cozy Cole Slaw & Bell Pepper Miso Soup ... Week 2 Day #7 SHOPPING DAY FOR NEXT WEEK