Vegan/Vegetarian Dietary Guidelines and Recipes Dietary Guidelines

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Vegan/Vegetarian Dietary Guidelines and Recipes Dietary Guidelines ...... 2 Non-Starchy Vegetables: 1/2 of your plate ...... 2 Carbohydrates: 1/4 of your plate...... 2 Protein: 1/4 of your plate ...... 2 Breakfast Suggestions ...... 3 Breakfast #1: Protein Smoothie ...... 3 Breakfast #2: Wild Rice & Beans ...... 3 Breakfast #3: Cassava Wrap ...... 3 Breakfast #4: Quinoa ...... 3 Breakfast #5 Macadamia Porridge ...... 3 Breakfast #6 Avocado and Protein ...... 3 Breakfast #7: Breakfast Smoothie ...... 3 Lunch/Dinner Suggestions ...... 4 Meal #1: Lentil Soup & Pâté ...... 4 Meal #2: Collard Greens Wrap ...... 4 Meal #3: Butternut Squash Soup ...... 4 Snack Options ...... 4 Vegetarian-Friendly Recipes ...... 5 Aduki Bean Broth ...... 5 Broccoli and Spinach Soup ...... 6 Butternut Squash Soup ...... 7 Coconut Macadamia Porridge ...... 7 Collard Green Lunch Wrap ...... 8 Cool Cucumber Avocado Soup ...... 8 Cashew Cream ...... 9 Green Soup ...... 9 Oven-Roasted Kale Chips ...... 9 Pan-Seared Asparagus with Crispy Ginger ...... 10 Red Lentil Indian Soup ...... 12 Sunflower Pâté ...... 13 The Breakfast Smoothie Everyone Loves ...... 14 The Whole Journey Green Juice ...... 14 Yam and Black Bean Chili ...... 14

Rev: 08/29/2017

Vegan/Vegetarian Dietary Guidelines and Recipes

Note: For information about vegan/vegetarian supplements, please see your Supplement Protocol handout (located in the Resources page of member portal).

Dietary Guidelines Aim for macronutrient proportions of 30% carbohydrates, 30% fat, and 40% protein.

Non-Starchy Vegetables: 1/2 of your plate • Leafy or non-starchy vegetables: 70% cooked and 30% raw, depending on how well you digest them and how much bloating you have. The more bloating you have, the more cooked food you will need.

Carbohydrates: 1/4 of your plate • Root vegetables: plantains, beets, butternut or acorn squash, pumpkin, sweet potatoes, yams • Soaked/sprouted grains/seeds: quinoa, black rice, wild rice, white potatoes, unmodified potato starch, green bananas, green banana flour • Legumes: If black beans, aduki beans, pinto bean, black-eyed peas, lentils, and garbanzo beans do not cause bloating, you may include them after the 4-Day Fast at the end of Week 4 and beyond. Make sure they are soaked and cooked well.

Protein: 1/4 of your plate (or used in a smoothie) • Hemp protein powder, pea protein powder, beans (mentioned above), soaked nuts, and seeds • Tempeh or miso soup is allowed AFTER 1 week of Step 3-Reseeding • Do not to combine fruit with starch. Pea protein should not be combined with fruit because they have similar rates of digestion and this can cause gas.

Fats and Oils: Include high-quality fats with each meal or snack • Olive oil, coconut oil, avocados, avocado oil, or ghee (if you are vegetarian and not vegan)

Rev: 08/29/2017

Breakfast Suggestions Breakfast #1 Hemp protein smoothie (or whey protein if not vegan) 1/2 avocado 1 cup frozen berries 1 cup coconut milk Pinch of salt Optional: add 1 teaspoon of Camu Camu, Maca, or raw cacao powder

Breakfast #2 1/2 cup soaked, sprouted wild rice 1/2 cup aduki beans 1 cup steamed vegetables with ghee or coconut oil

Breakfast #3 2 coconut or cassava wraps 1 teaspoon raw almond butter or 1/4 avocado with sea salt (if ovo-vegetarian, include eggs)

Breakfast #4 1/2 cup cooked quinoa 3 tablespoons soaked nuts/seeds of your choice 1 tablespoon coconut oil (or coconut butter) stevia, cinnamon, vanilla, and sea salt to taste

Breakfast #5 (can double as a snack or dessert) Coconut Macadamia Porridge

Breakfast #6 (quick and fast breakfast for breakfast-skippers) 1 whole mashed avocado combined with either 1 serving of hemp protein and a side of berries or 1 serving of pea protein minus the berries

Breakfast #7 Breakfast Smoothie Everyone Loves with hemp protein

Rev: 08/29/2017

Lunch/Dinner Suggestions You can have 1/2 block of tempeh (AFTER 1 week on Step 3) as that provides 22g of protein per serving along with veggies.

Meal #1 2 cups of Red Lentil Indian Soup with Sunflower Pâté Raw vegetables of your choice

Meal #2 Collard Green Lunch Wrap 3 tablespoons sprouted hummus Steamed vegetables with olive oil, salt, and pepper

Meal #3 2 cups Butternut Squash Soup Green salad with 1/2 cup aduki or black beans on top Dressing with olive oil, lemon juice, spices, salt, and pepper

See Recipes below for more options.

Snack Options • 1 cup organic berries with coconut butter (room temperature or melted), Oven Roasted Kale Chips cooked in coconut oil • 1/2-3/4 cup cassava chips with 3 tablespoons sprouted hummus or 3 tablespoons guacamole (no vinegar) • Hemp protein smoothie if you didn't have it for breakfast (see our Plant Protein Smoothie recipe) • Steamed vegetables with olive oil, lemon juice, and sea salt with a cup of vegetable broth • Sea Snacks (with rice bran, not canola oil and not if you have Hashimoto's Thyroiditis) • Vegetable broth with melted ghee/coconut oil and steamed carrots or 1 cup of organic berries • Whole Journey Green Juice with 1 teaspoon avocado oil

Note: Please see your Dietary Guidelines handout for more information about specific food recommendations for your Plan.

Rev: 08/29/2017

Vegetarian-Friendly Recipes

Aduki Bean Broth Ingredients: 2 cups aduki beans 1-2 24-ounce containers of vegetable broth or stock 1-inch piece of kombu

Directions: • Soak beans for 4-6 hours in water; drain. • Place beans in a pot and cover with bone broth or stock, about 4 inches above beans. • Bring to boil; lower heat and simmer for about 50 minutes. • Remove from heat when there is still some liquid left in the pot. • You do not want beans to soak up all the liquid. Strain broth into a bowl; reserve beans.

African Coconut and Chickpea Soup Serves: 4

Ingredients: 3 cups organic vegetable broth 4 cloves garlic, chopped 1 large yam or sweet potato, peeled and diced 1 yellow bell pepper, seeded, cored, and diced 1/2 cup chopped roasted green chilies-mild or hot, to taste 1 14-ounce can fire-roasted diced tomatoes 1 15-ounce can chickpeas, rinsed and drained 1 14-ounce can coconut milk 1 lime, juiced 1 tablespoon curry paste (red or green), or to taste 1 pinch cinnamon and cumin, each sea salt and pepper, to taste

Directions: • Mix everything in a slow cooker and cook on low for 6 hours. • Or, put all ingredients in a large pot and cook, covered, over medium heat until the vegetables are tender, about 30 minutes. • Just before serving, add: 1-2 tablespoons chopped fresh cilantro or mint

Rev: 08/29/2017

1 cup packed baby greens 1 pinch red pepper flakes • Heat through briefly until the greens soften and serve.

Broccoli and Spinach Soup Prep and cook time: 45 minutes Serves: 4-6

Ingredients: 1 tablespoon avocado oil 2 cloves of garlic, chopped 2 tablespoons diced onion 1-inch piece fresh ginger, peeled and chopped 1-inch piece fresh turmeric, peeled and chopped 4 cups fresh broccoli, chopped into florets 8 ounces spinach leaves 3 parsnips, peeled, cored and chopped 2 ribs of celery, trimmed and chopped 1 handful parsley, roughly chopped Water, as needed Sea salt and ground pepper, lemon or lime juice to taste

Directions: • Using a large soup pot, heat the oil over medium heat; stir in the garlic, onion, turmeric, and ginger to season the oil. • Add the broccoli, spinach, parsnips, celery, and parsley. Stir and cook until the spinach wilts and collapses. • Add just enough water to cover the vegetables. The spinach will cook down quite a bit, so don't add too much water at first. • Bring to a high simmer, cover the pot, and then reduce the heat to a medium simmer. • Cook for fifteen minutes or until the vegetables are softened. Add water if the soup needs thinning. • Use an immersion blender to purée the soup. • Season with lemon or lime juice and salt and pepper.

Optional: To make this a creamy soup, add 1 cup coconut milk or blend in 1 avocado.

Rev: 08/29/2017

Butternut Squash Soup Prep and cook time: 50 minutes Serves: 4

Ingredients: 1 butternut squash 1 tablespoon coconut oil 3 cups unsweetened coconut milk or 1 container vegetable broth 1-2 cups pure water 1 teaspoon powdered ginger 1 teaspoon cinnamon 1/2 teaspoon salt 1/2 teaspoon ground turmeric or ¼-inch turmeric root 2 garlic cloves, minced toasted pine nuts, optional

Directions: • Preheat oven to 375º F. Cut butternut squash in half and remove seeds. • Grease a baking sheet with some of the coconut oil and use remaining coconut oil to rub on the meat of the butternut squash. • Place in the baking dish face down. Bake for 40 minutes or until tender. • After the squash is cooked, scoop out meat from the skin and place meat in a blender or Vitamix. • Add other ingredients and blend. Serve topped with toasted pine nuts.

Coconut Macadamia Porridge Prep time: approximately 3 hours Serves: 4

Ingredients: 4 young coconuts, pulped 1/2 cup macadamia nuts, soaked for 2 hours and then drained 1/2 vanilla bean 1/2 teaspoon mesquite meal 1 pinch sea salt 1/2-1 cup coconut water or water 1/2 teaspoon dark-liquid stevia, if using as a dessert

Rev: 08/29/2017

Directions: • Blend well; refrigerate. Serve cool.

Collard Green Lunch Wrap Prep time: 15 minutes Serves: 2

Ingredients: 2 leaves collard greens, washed 1/2 cucumber, sliced thin 1/2 avocado, mashed 1/2 cup jicama, shredded 1/2 cup carrots, shredded 1/2 cup broccoli sprouts Sea salt

Directions: • De-stem collard greens. Cut in half lengthwise. • Place mashed avocado onto the greens; add sea salt. • Add sliced cucumber, jicama, carrots, and sprouts. Wrap up and enjoy.

Cool Cucumber Avocado Soup Soak time: 2 hours Prep and cook time: 15 minutes Serves: 2

Ingredients: 1 cucumber, peeled 1 ripe avocado, peeled and pitted 2 green onions 1 lime, juiced 1 cup cashew cream* Salt and pepper to taste

Directions: • To make the soup, roughly chop cucumber, avocado, and green onions and combine with 1 cup cashew cream in a blender or food processor. • Add lime juice, salt, and pepper and blend until smooth. • Garnish with sprigs of parsley or avocado slices.

Rev: 08/29/2017

Cashew Cream Ingredients: 1 cup cashews 1 cup water

Directions: • Soak 1 cup cashews in cold water for two hours. • Drain cashews and rinse. • Place in blender with 1 cup water. • Blend on high for several minutes. • Use 1 cup in recipe.

Green Soup Serves: 4

Ingredients: 1 handful of green beans, cut into pieces 2 zucchini, sliced 1 bunch dandelion greens, cut into pieces 1 head broccoli, cut into pieces Other green vegetables of your choice (kale, collards, spinach) Vegetable broth, or water to desired consistency Seasonings to taste

Directions: • Steam all vegetables together in a pot with a steamer basket until tender. • Purée in a blender and add vegetable broth or water until desired consistency. • Season with sea salt, cumin, coriander, or your choice of spices.

Recipe provided by Karma Chow

Oven-Roasted Kale Chips Prep and cook time: 30 minutes Serves: 4

Ingredients: 1 bunch kale (the curly-leaf variety works best for this recipe) 1/8 cup avocado oil or coconut oil 1/2 teaspoon sea salt Ground black pepper

Rev: 08/29/2017

Seasonings of your choice to taste, garlic powder, red chili flakes, curry powder, Italian herb

Directions: • Place a large, shallow roasting pan or sheet pan in the oven and preheat to 375º degrees. • Rinse kale, and dry thoroughly. Remove stems, and cut into pieces approximately 3 inches wide. • In a large bowl, use your hands to combine the kale with the next 4 ingredients. • Season to taste with your choice of suggested seasonings, coating kale evenly. • When the oven is up to temperature, carefully put the kale into the hot pan, spreading it out into one layer. It will sizzle. • Roast in the oven for 10 minutes and then gently stir or turn the leaves. • Continue roasting another 5-7 minutes until kale is crisp and dry, but not too brown. • Some may be chewy instead of crisp. Serve immediately.

Pan-Seared Asparagus with Crispy Ginger Prep and cook time: 20 minutes Serves: 3-4

Ingredients: 1 pound fresh asparagus, peeled and tough ends trimmed 2 tablespoons coconut oil, divided 2 tablespoons clarified butter (ghee), divided 2-inch piece ginger, peeled and sliced thinly lengthwise Sea salt and freshly ground pepper to taste

Directions: • Heat 1 tablespoon each of butter and oil in a small skillet over medium heat. • Add the ginger slices and fry until golden and crispy. Remove from heat and set aside. • Heat 1 tablespoon each of butter and oil in a large skillet over medium heat. • Add the asparagus and freshly ground pepper. Let the asparagus sear in the pan, turning occasionally until the spears are bright green, tender-crisp, and slightly browned in some places.

Rev: 08/29/2017

• Season to taste with salt and transfer to a serving platter. • Sprinkle the crispy ginger over the asparagus and serve warm.

Plant Protein Smoothie Prep time: 5 minutes Serves: 1

Ingredients: 1 cup almond milk, coconut milk, or water 1/2 ripe avocado 2 tablespoons hemp seeds 2-3 tablespoons plant-based protein powder 1 large handful kale or spinach

Directions: • Blend all ingredients in a Vitamix or blender until smooth and well blended.

Quinoa Breakfast Bowl Prep and cook time: 25 minutes Serves: 2

Ingredients: 1 cup quinoa, rinsed and drained 2 cups water 1/4 cup toasted unsweetened coconut flakes 1/4 cup toasted slivered almonds, walnuts, or pecans 2 tablespoons hemp seeds 1 teaspoon cinnamon 1 pinch cardamom 1 dash sea salt Stevia to taste Unsweetened almond milk or coconut milk, optional

Directions: • Cook 1 cup quinoa with 2 cups water in a rice cooker or pot for about 20 minutes. • After quinoa is cooked, add coconut, almonds, hemp seeds, cardamom, cinnamon, and sea salt; mix well. • Top with almond or coconut milk to your liking.

Rev: 08/29/2017

Raw Almond Hummus Soaking time: 12 hours Prep time: 10 minutes Makes: 3 cups

Ingredients: 2½ cups raw almonds, soaked at least 12 hours 1/4 cup plus 1 tablespoon raw tahini 3/4 teaspoon fresh ground pepper 1½ teaspoons cumin 1/4 cup plus 2 tablespoons olive oil 1/4 cup plus 3 tablespoons lemon juice 3/4 cup water 3/4 teaspoon salt Smoked paprika for garnish

Directions: • Drain and rinse soaked almonds. • Place almonds in a food processor and grind. • Add remaining ingredients minus half the water. • Purée the ingredients, adding more water until creamy. • Taste and adjust seasonings as needed. Spoon into a serving dish and drizzle with extra olive oil and smoked paprika. • Serve with cut vegetables.

Recipe adapted from Café Gratitude by Melissa Costello, Karma Chow

Red Lentil Indian Soup Prep and cook time: 45 minutes Serves: 6-8

Ingredients: 2 tablespoons coconut oil 1/2 yellow onion 4 cloves garlic, crushed 2 teaspoons ginger, crushed 2 teaspoons turmeric 2 teaspoons cinnamon 2 teaspoons cumin powder 2 cups dried red lentils, rinsed and drained 1 small sweet potato, diced into 1-inch strips 8 cups water 1/2 lemon, juiced

Rev: 08/29/2017

1-2 teaspoons sea salt, crushed Chili flakes (optional)

Directions: • Heat medium-sized pot and add oil. • Sauté onion on medium heat until lightly cooked or golden. • Add garlic and ginger and continue to sauté for one to two minutes, until you can smell them. • Make space in the middle of the pan and add a little oil and remaining spices. • Add crushed chili flakes if you like it a bit spicier. • Combine spices with onion, garlic, and ginger until they are all covered in the spices. • Add lentils, sweet potato, water, lemon juice, and sea salt. • Bring to boil, cover with lid, and turn down to a low-heat simmer. • Cook for about 20 minutes. Check occasionally to see if you need to add a little more water.

Sunflower Pâté Soak time: 8-12 hours Prep time: 15 minutes Makes: 8 cups

Ingredients: 3 cups raw sunflower seeds, soaked 8-12 hours 1 cup lemon juice, freshly-squeezed 1/2 cup chopped scallions 1/4-1/2 cup raw tahini 2-4 slices red onion, may chop into smaller pieces 4-6 tablespoons parsley, coarsely chopped 2-3 medium cloves garlic, coarsely chopped 1/2 teaspoon cayenne pepper (or more to taste)

Directions: • Soak sunflower seeds for 8-12 hours; drain. • Allow to sprout for 3-4 hours (leave out on the counter), then thoroughly rinse and drain, removing as many of the thin inner husks that float to the top as possible. • In a food processor, process the sunflower seeds, lemon juice, scallions, onion, parsley, garlic, and cayenne until the mixture is a smooth paste. • When thoroughly blended, taste and adjust the seasoning.

Rev: 08/29/2017

• The pâté will develop a stronger garlic taste in a few hours.

The Breakfast Smoothie Everyone Loves Prep time: 5 minutes Serves: 1

Ingredients: 1 cup frozen organic berries 1 cup unsweetened almond or coconut milk 2-3 tablespoons protein powder 1 tablespoon flaxseed, ground 1 teaspoon hemp seeds 1 teaspoon raw organic coconut oil

Directions: • Blend and enjoy!

The Whole Journey Green Juice Prep time: 10 minutes Serves: 1-2

Ingredients: 1 cucumber, peeled 3 stalks celery with leaves 3 kale leaves 1 handful romaine lettuce 1 handful parsley (optional) 1-inch piece fresh ginger, peeled 1 teaspoon fresh lemon juice

Directions: • Place ingredients in a juicer or blend in a blender until smooth. • If using a blender, you may need to add small amounts of water to reach the desired consistency.

Yam and Black Bean Chili Prep and cook time: 45 minutes Serves: 8-10

Ingredients: 2 tablespoons avocado oil 1 red bell pepper, de-seeded and chopped 1 medium red onion, diced 4 cloves garlic, minced

Rev: 08/29/2017

2 teaspoons sea salt 1 large garnet yam, peeled and cut into ½-inch cubes 1 lime, juiced and zested 1 28-ounce can fire-roasted crushed tomatoes 3 cans black beans, drained and rinsed, or 4 cups freshly cooked 1 tablespoon cumin 1 tablespoon chili powder or chili blend 1 teaspoon cocoa powder 1 cup chopped cilantro for garnish (optional)

Directions: • In a large pot, heat oil over medium heat and sauté garlic, onion, red pepper, and sea salt until soft (about 4-5 minutes). • Add the cumin and chili powder; stir to combine. Cook for another minute. • Add chopped yam and lime zest, cooking about 10 minutes more and stirring occasionally. • Add the tomatoes, black beans, lime juice, and cocoa powder. Bring to a simmer, cover, and cook for 10 minutes, or until yams are soft. • Top with chopped cilantro and a squeeze of lime, if desired. • Serve over brown rice.

Recipe provided by Karma Chow

Rev: 08/29/2017