Prep Time
10 min
Prep Notes
This meal creation requires a blender and a grater.
Cooking Time
N/A
Yields
1 serving
Ingredients
1 cup old fashioned oats
1 cup almond milk (or your plant based milk of choice)
2 bananas
4 strawberries
1 orange
1 medjool date
1 handful of blueberries
1 tbsp chia seeds
1 tsp vanilla
1/4 tsp cinnamon
1/4 tsp nutmeg
Directions
- Place the oatmeal and chia seeds into a bowl.
- Blend the vanilla, milk, date, strawberries and 1.5 bananas until smooth and creamy.
- Pour the milk mixture over the oats then use a spoon to stir all the ingredients ensuring all the oats are covered.
- Allow the cereal to sit for two to five minutes
- Slice the remaining half of banana over the cereal.
- Rinse the blueberries then add them to the cereal.
- Sprinkle the cinnamon and nutmeg into the cereal.
- Grate the orange peel over the the cereal.
Eat and enjoy.
Notes
Orange peels are great for cleansing your lungs. The peel reduces histamines and support your respiratory functions. It’s also filled with antioxidants along with the berries. Also, the bananas are a good way to naturally get calcium. Finally, the cinnamon and nutmeg help with concentration so they are great brainfood to get your morning started!
Prep Time
8 minutes
Prep Notes
Consider this for breakfast or a snack instead of ice cream.
Cooking Time
N/A
Ingredients
- 1/4 cup chia seeds
- 1 1/2 cups nut milk of choice
- 1-2 tablespoon maple syrup or raw honey (optional)
- 2-3 dates
- 1 banana or 1 avocado
- 1 small thumb of ginger, peeled and finely chopped or grated
- pinch of sea or Himalayan pink salt
- 1 teaspoon vanilla extract or 1/2 teaspoon scraped vanilla bean
Optional Add Ins:
- 1 serving of protein powder of choice or green powder
- 1/2 cup of coconut milk yogurt (optional – can be blended in or used as a topping)
Optional Toppings:
- Approximately 1-2 tablespoons of each
Directions
Chia Pudding
The classic way:
- Washing and soaking the chia in a liquid
- Allow the chia to gel for 30 minutes to a couple hours
For thick pudding consistency:
- Blending the chia while dry
- Add the liquid component
- Blending again till creamy
Additions
- Blend all other ingredients together before adding chia seeds and allow to sit for at least an hour
- Slice, chop and arrange seasonal toppings of choice. Enjoy!
Notes
- Both ways are delicious, and in fact your body will absorb more of the chia nutrients when it is broken down. The choice is yours.
- Chia pudding can easily be prepared ahead of time or even the night before, so you can prep and go!
Credit
Prep Time
20 minutes
Prep Notes
To shorten the time, you may choose to pick up pre-chopped veggies.
Cooking Time
N/
Ingredients
For the summer rolls:
- pack of 12 rice paper wrappers (the ones I use are 22cm/8.5in in diameter)
- lettuce leaves
- veggies (carrots, cucumbers, red peppers, asparagus, celery and bean sprouts work well)
- herbs and flowers (parsley, basil, mint and pansies or other edible flowers)
For the sweet & sour dip:
- 4 tbsp raw apple cider vinegar
- 4 tbsp agave nectar
- 4 sundried tomatoes halves in oil
- juice of 1 lemon
- 1 inch fresh ginger
- 1 tbsp tamari
- 100g (about 1/2 cup) pineapple, chopped into tiny cubes
Directions
-
- Julienne or slice all the veggies into thin long strips. Set them and the herbs out within easy reach of a clean chopping board. Cover the chopping board with kitchen towel.
- Half fill a bowl big enough to fit the rice papers in with hot water, then dunk one at a time until pliable and lay flat over the kitchen towel.
- Arrange two edible flowers or basil leaves, if using, face down in the middle. Top with veggies which won’t blend with the colors of your herbs (carrots over basil leaves or cucumbers over purple pansies make them pop!), then top with other vegetable strips and a line of parsley, careful not to bunch them up in the middle.
- Bring the bottom edge of the wrapper tightly up over the filling, and fold the sides in over it. Continue to roll up tightly and place on a plate, joint-side down. Cover rolls with lettuce leaves to keep them fresh, while preparing the sauce.
- Blend all the sauce ingredients, except pineapple cubes, in a small travel blender, pour it into a dipping bowl, sprinkle with pineapple and serve along side the spring rolls.
Credit
10 minutes
Prep Notes
Depending on the type of juicer you have, you may not have to cut which makes the time go faster. Here is an updated version of the juicer I own. Also, it’s nice and cold if you keep your items in the refrigerator before juicing.
Cooking Time
N/A
Yields
5 servings
Ingredients
4 red delicious apples
3 stalks of celery
1 cucumber
1 spring of fresh mint
Ginger about the size of your thumb
Directions
Run all of the items through your juicer. Pretty simple! I typically like to put the mint under something heavier like a cucumber. It seems like I get more out of the mint. Same with the ginger. After you juice, then enjoy!
Notes
If you aren’t a celery fan, then take it down to 2 stalks, but try to get it in though because celery heals your gut, strengthens your bones and reduces inflammation. Overall, this is a great cleansing drink that is refreshing on a nice hot summer day.
After you try it, let me know what you think!
Prep Time
10 minutes
Prep Notes
If the idea of calling something cold and sweet “soup” weirds you out as well, just call it a smoothie. Problem solved. Either way, this blended bowl of fruity deliciousness will make your taste buds do a happy dance.
You will need a blender for this one.
Cooking Time
N/A
Yields
4 servings
Ingredients
- 3 cups chilled, chopped watermelon (keep a few cubes for garnishing)
- 1 cup frozen strawberries
- 3/4 cup frozen cherries
- 1 tablespoon fresh ginger root
- 1 teaspoon baobab powder
- 1 teaspoon acerola cherry powder (optional)
- 1/4 cup coconut milk
- 2 tablespoons mint leaves
Directions
- Blend all ingredients together until smooth.
- Garnish with watermelon cubes, frozen fruit and mint leaves if you like.
Credit
Prep Time
10 minutes
Prep Notes
This is an easy one–and fun if you have kids and want them to eat a “snack” other than cake, cookies or candy (which by the way, how are those snacks?!) Anyhow, here’s how it’s done.
Cooking Time
N/A
Yields
2 servings
Ingredients
2 bananas
1/4 cup of coconut milk or almond milk (or the milk you use)
1/4 cup of raw walnut pieces
1/4 tsp of ginger powder
1/4 tsp of cinnamon
1 tsp of chia seeds
Dash of Himalayan sea salt (optional)
Directions
Mash 1 and a 1/2 bananas in a bowl with a fork until it has a consistency that YOU like.
Mix in everything else except the salt and the remaining half of banana.
Cut the other 1/2 of banana into chunks and sprinkle on top.
Sprinkle the salt to highlight the sweetness of the banana (if you choose).
Notes
If kids are involved, the prep time may be a little longer than 10 minutes, but it’ll be a fun, delicious and healthy way to make loving memories!
Prep Time
30 minutes
Cooking Time
60 minutes
Yields
6-8 servings
Ingredients
1 cup raw almonds, ground
2 tbsps raw almond butter
2 tbsps coconut oil
3 tbsps quinoa flakes, ground
2 tbsps raw honey
1 tsp vanilla extract
1 tsp fine Himalayan salt
1 cup raw cacao powder
½ cup coconut oil, melted
½ tsp vanilla extract
1 tsp fine Himalayan
Directions
- Whisk cacao powder into coconut oil in double boiler until smooth.
- Turn off heat and add salt and vanilla extract. Set aside in bowl.
- Grind almonds and quinoa flakes in food processor and add to bowl.
- Add coconut oil, raw honey, vanilla extract, and salt.
- Combine well with spoon until thick paste forms.
- Line small muffin tray with paper cups.
- Drizzle one tablespoon chocolate into the bottom of each liner then freeze for 15 minutes or until firm.
- Remove from freezer and top with one teaspoon almond mixture then another tablespoon of chocolate.
- Return to freezer after 20–30 minutes or until mixture is firm.
- Serve immediately or store in refrigerator.
Credit
Used with permission from The Integrative Nutrition Cookbook, 2016
Prep Time
10 minutes
Prep Notes
n/a
Cooking Time
15 minutes
Yields
4 servings
Ingredients
8 oz silken tofu
3 cloves garlic
1/2 cup tightly packed basil leaves
Sea salt
2 tbsps olive oil
4 4-oz red snapper fillets
8-10 kale leaves, thinly sliced
Directions
- Steam tofu and garlic in steamer basket over boiling water for 5 minutes.
- Transfer to a blender, add basil and a pinch of salt, and puree until smooth.
- Heat 1 tablespoon olive oil in a skillet and fry fish for 3 minutes on each side.
- Transfer fish to a plate.
- Wipe out the skillet, add 1 tablespoon olive oil, and heat again.
- Add kale and a pinch of salt, stirring for 2-3 minutes, until kale is limp and bright green.
- Layer the kale on a plate and place fish on top.
- Spoon sauce over fish.
Courtesy of Integrative Nutrition.
Prep Time
15 Minutes
Prep Notes
Prepare brown rice or quinoa and salad ahead of time in preparation for serving.
Drain the jackfruit, rinse under warm water, then break the pieces apart. It will resemble pulled chicken.
To save on time, you can purchase onion, bell pepper and carrot already diced. Chopped will also work. If you choose to have a heightened mindful session in the kitchen, choose to chop the vegetables yourself. 
Cooking Time
10 Minutes
Yields
4 servings
Ingredients
1 14 oz can of organic young jackfruit
1 carrot (diced)
1/2 bell pepper (diced)
1/2 onion (diced)
2 tbsp curry powder
4 tbsp organic coconut oil
1 tbsp garlic (minced)
2 tsp thyme powder
1/2 tsp Himalayan Sea Salt
Directions
- Heat the coconut oil in a skillet
- Add carrots once the oil is heated and allow them to soften for three minutes
- Add all other ingredients, except jackfruit, to the pot and mix in all of the flavors for two minutes
- Add the jackfruit, mix everything together then simmer on medium for 5 minutes
Serve and enjoy!
Prep Time
30 min
Prep Notes
For partially raw, prepare a baking tray with parchment paper and preheat oven to 425 degrees.
For fully raw, after removing the stem from the mushroom, place the cap in a dehydrator on 110 degrees for 6 to 8 hours.
You will need a food processor or food pulser of some kind.
Cooking Time
N/A
Yields
Appetizers for 3 to 6 people.
Ingredients
For Shroom Caps
- 1 pound of baby bella mushrooms
- 3 tbsp olive oil
- 3 tbsp garlic powder
- Himalayan sea salt (HSS) to taste
For Base Layer
- 1 celery stalk
For Middle Layer
- 1 cup of walnuts (soaked for 30 min)
- 1/2 small red onion
- 1/3 cup of sun dried tomatoes (no oil)
- 1 tsp powdered thyme
For Top Layer
- 1/3 cup of macadamia nuts
- 1 tbsp garlic powder
Rosemary sprigs for garnishing. (Optional)
Directions
- Use a knife to remove the stem from the mushroom caps. Do not discard the stems.
- Rinse the mushroom caps and and dry them with a paper towel.
- Mix olive oil, garlic powder and HSS in a bowl,
- Coat each cap with the olive oil mixture. Do not discard remaining mixture.
- For fully raw, place caps in dehydrator on 110 for 6 to 8 hours then continue with Step 7.
- For partially raw, place caps on parchment paper on tray then let sit in the preheated over for 5 minutes. Remove after 5 minutes or the mushrooms will become too soft.
- Place remaining mushroom steps and celery stalk in food processor to mince.
- Pour the minced stem-stalk blend into the bowl with the remaining olive oil mixture. Mix it all around to season the stem-stalk blend, then begin to scoop spoonfuls of the blend into the mushroom caps.
- Place walnuts, onion, and sun-dried tomatoes in food processor and finely chop. When done, mix powdered thyme, then scoop spoonfuls of the blend into the mushroom caps on top of the celery layer.
- Crush macadamia nuts. You can use the food processor, a garlic press or coffee grinder. When done, mix in the powdered garlic to flavor, then use a spoon to drizzle the garlic-macadamia mix on top.
- Garnish the loaded shroom caps with rosemary.
- Serve and enjoy!
Notes
Mushrooms have a host of benefits, but you are most able to benefit from them when there’s some level of “cooking.” The quick oven time or dehydrator will do that for you so you can enjoy this vitamin and mineral filled, cancer fighting, fiber food.