Protein Pancake Goji Guru Smoothie 3 organic egg whites 8 ounces coconut water

Transcription

Protein Pancake Goji Guru Smoothie 3 organic egg whites 8 ounces coconut water
Goji Guru Smoothie
8 ounces coconut water
1/4c goji berries (soak first)
2 c spinach
1 frozen banana
1 tbs coconut oil
Acai Power Smoothie
Half Sambazon Acai packet
1 cup coconut water
1/2 cup hemp milk
1 tsp coconut oil
dash of cinnamon
stevia (optional, to taste)
Green Smoothie Bowl
1c H20
2 handfuls of greens
1/2 frozen banana
1/2c blueberries
1 tsp raw honey
1 tbs coconut oil
Blend smoothie ingredients together and pour into glass, leaving
3” space at top. Add 1 tbs pumpkin
seeds, 1/8 c sprouted granola, goji
berries and chia seeds.
Protein Pancake
3 organic egg whites
1/4c Organic Hemp Pro 50 or other protein
1 stevia packet
1/2 banana, mashed
1/2 tsp vanilla extract
dash of cinnamon
Vegan Protein Pancake
1/4c Organic Hemp Pro 50 or other protein
1/2 banana, mashed
1 tsp cinnamon
3 tbs ground flaxseed + 6-8 tbs H20 (egg substitute)
splash of nut milk for consistency (optional)
Heat your pancake griddle to medium high with coconut oil. Whip up
all ingredients in your chosen pancake recipe, adding extra fruit (love
blueberries!) if needed. Make, flip, and eat just like regular pancakes. :)
Topping suggestions: Dash of raw honey + cinnamon; real maple
syrup; fresh berries + stevia; coconut oil + cinnamon.
Pancake “flips” vary with experience. Flip with care! :)
Breakfast “fast” Food:
Nature’s Path Buckwheat (Gluten Free) Waffles (frozen)
Cocomama Quinoa Cereal (cereal section)
Light + Clean snack ideas include: Kombucha, Kevita Drinks, Inner Eco Coconut Kefir + 1 apple, Larabar (any flavor), Umcha Bars
(near checkout), Forager Juices, Suja “Glow” Green Juice, Turmeric
Elixir of Life juices, fresh fruit, green smoothies
BYE BYE CRAVINGS CHICKPEA SALAD
1 can chickpeas
2 c kale, chopped
1/2 c celery, chopped
1 super crunchy apple, cored and chopped
1/4 c walnuts, chopped
2 tbs onion, diced
2 tbs dried cranberries
The Dressing~
1/4 cup EVOO
2 tbs tahini (I preferred it with 3!)
1 tbs apple cider vinegar
Stevia to taste
Sea salt and fresh black pepper
The dressing is simple enough to whip up by hand.
Or put it in the blender (maybe add in some garlic
too!) and run until smooth. Toss all ingredients
together. Serve over a bed of dark leafy greens or
wrap in a lettuce cup or collard leaf.
CRUNCHY CLEANSING CHOPPED SALAD
1 cup cabbage, chopped
1 cup kale, chopped
1/4 c slivered almonds
3 stalks celery, chopped
1 apple, chopped
1/4 red onion, chopped
1 avocado, chopped
1/8 c organic raisins
2 tbs hemp seeds
2 tbs olive oil
2 tbs lemon juice
Pinch of cayenne pepper
Pinch of sea salt + black pepper
In a large bowl combine all ingredients.
pssst...Don’t be afraid to have leftovers! Keep the dressing
on the side and add in by serving. Then the salads will stay
crisp, and taste just as great the next day!
EMERALD CITY SPECTRUM KALE SALAD
*adapted from my favorite salad at PCC Market
SALAD
1 cup shredded purple cabbage
1 cup kale, stems removed and chopped
1/2 red pepper, diced
1/2 tomato, diced
1/2 cup finely sliced fennel bulb
1/4 cup Italian parsley, leaves removed
3 tbs sunflower seeds
1/4 c wild rice, prepared
1/4 c Quinoa, prepared
DRESSING
1/8 cup olive oil
1 tsp apple cider vinegar
Juice of 1 lemon
1 tsp minced garlic
1 tsp sea salt
1 tsp black pepper
Whisk together and set aside.
In a large bowl, mix together all salad ingredients. Add in
dressing and toss to coat. Chill for 30 minutes prior to
serving.
RAW TACOS
1/2 c chopped cilantro
1 c bell pepper
1/2 c organic corn
1 c diced tomato
1 tbs minced garlic
2 tbs hemp seeds (hearts)
fresh lime juice
fresh guacamole + salsa
lettuce leaves or collard leaves
Chop all your veggies and toss with fresh lime juice and
sea salt. Scoop into lettuce leaves or collard leaves.
Serve with fresh pico & guacamole and top with hemp
hearts for added vegan protein.
SUPERFOOD SQUASH SALAD
2 c kale, chopped
1/2 c butternut squash, cubed
1/2 c quinoa, cooked
1/4 c black beans
1/4 c fresh mint, chopped
1/4 c scallions
sprinkle of feta cheese
Annie’s Organic Roasted Red Pepper Dressing
Mix all ingredients and toss with 1 tbs of dressing.
Lunch “fast” Food:
HSH Hippie Salad Shaker (prep area of Whole
Foods)
Salad Bar + add quinoa
Energizing snack ideas include: Chopped veggies + Hope Hummus single serving, Go Raw Flax
Crackers (pizza, sunflower or spicy), Kombucha or
Kevita drinks, green smoothies, goji berries, nuts or
seeds (small handful), Greek yogurt + dark berries,
Skinny Crisps (bakery), Biena Chickpea Snacks (in
water/juice aisle)
WHOLE FOODS LEAN + GREEN
The lean + green option for dinner is simple: Lean
protein (which these days doesn’t necessarily have to
be lean, just look for a quality source) + green (nonstarchy veggies. You can add in healthy fats and a hint
of dairy too.
In the deli section of Whole Foods you will find
prepared: Grilled chicken breast, grilled salmon,
lemon chicken, and sweet chili salmon. Adjacent
from the dairy, vegetarians will find: Beyond
Meat strips + nuggets, HodoSoy organics, and Wildwood sprouted tofu. In the short-cut chef
(produce) section you will find an assortment of prechopped stir-fries and sautés. I love the asparagus
and mushroom options!
Dinner “fast” Food:
Lean + Green makes it so easy when dining out! We can find protein + veggie combos just about anywhere, although this process might be a bit harder for vegetarians (head to a veg restaurant like Chaco Canyon or Thrive!)
Lean + Green snack ideas include: Go Raw Flax Crackers (pizza, sunflower or spicy), Kevita drinks (choose
varieties under 3g sugar), plain Greek yogurt, nuts + seeds (small handful), kale chips
TURKEY BURGERS WITH TOMATO RELISH
For the burgers….
1/4 cup chopped onion
1/4 cup chopped sweet peppers
1/4 cup chopped celery
2 chives
4 sprigs parsley
2 sprigs cilantro
4 ounces ground organic turkey
fresh cracked pepper
lettuce leaves (bun)
For the Tomato Relish~
1/2 red onion cut into 1/4 in slices
2 tbs olive oil
1/2 red bell pepper
6 cherry tomatoes, chopped
1 tbs fresh mint
1 tbs fresh parsley
1 tbs fresh oregano
Lemon juice
In a food processor, puree the veggies to a fine consistency. Add the vegetables to the turkey in a bowl and mix
well, seasoning with the pepper. Mold into two small burgers (1 inch thick) and chill for 20 minutes. For the
relish: Brush the onions and peppers with olive oil and grill until browned. Cool and chop up. Add the onions
to the mixture, with the tomatoes, and herbs. Stir in the remaining oil and lemon juice. Season with salt and
pepper. Grill up your turkey burgers and serve in between lettuce leaves with a scoop of the tomato relish.
Want to make life easier? If you cook on the fly like I do, you can just purchase Applegate Turkey Burgers
and then create the relish. Save on prep time! :)
The Lean + Green Theory //
Have you ever heard of a “Carb Curfew”? This is a controversial subject since it doesn’t exactly have the best
backing with science (scientists don’t believe that carbs can tell time), but countless fitness and health professionals have sworn by this tactic for weight loss and maintenance. I have had great success on a personal level utilizing
the curfew, and I have found it to be the missing link between clients and dietary plateaus. Not only does the
curfew eliminate excess carbs from being converted to fat when you are at rest, but it also curbs those pesky
nighttime cravings. By getting into the Lean + Green routine, you’re more likely to avoid unhealthy and mindless
snacking.
In addition, the Lean + Green phase promotes total body rejuvenation through Glow-Worthy Proteins and
unlimited greens. It is a wonderful way to end your vibrant and active day: With nourishment that replenishes
your body and assists with muscle tissue repair and development. It’s important to note that adequate, not excessive protein consumption is the key to a lean body. That’s what makes the all three phases of The Superfood
Diet so important ~ it ushers in the nutrient balance your body needs for maximum performance and function.
We often discuss pH balance, and the importance of maintaining your acid/alkaline balance via nutrition. A quick
tutorial on pH levels: Beneath the surface your body has hundreds of processes going on at one time. Your body
relies on an internal communication system in order to make sure everything is running efficiently. That communication system is your body’s pH level. The fluids in your body should register a pH between 7.35-7.50 in order
to stay healthy, disease free and efficient. You can test your pH through urine samples, and test strips are available at most health food retailers. When your body is host to an acidic environment (brought on by stress, diet,
medications) our cells become porous and susceptible to disease. Our energy and immunity decrease, and enzyme function (metabolism) comes to a screeching halt. If you’re concerned with weight loss, you should know
this: Your metabolism is dependent on enzymes to function. When your body is acidic, consider those enzymes
to be fast asleep, which means...so is your metabolism!
Since this phase focuses on weight loss, it is therefore important to put an emphasis on how important those
dark green veggies truly are! The Lean + Green phase must balance the acidic nature of meat with alkalineforming green vegetables. The ‘green’ is the main event, and the ‘lean’ (meat) becomes the side dish. Balance your
grass-fed steak with dark green veggies. Out for sushi? Fill up on nori & seaweed salad! You can also bring in balance through alkaline-forming seasoning, such as apple cider vinegar, and real sea salt. Sea salt contains over 80
trace minerals and can quickly restore alkalinity to the body. Add sea salt at the end of your cooking process so
that it remains in it’s raw state.
Athletes who train early in the morning on a fasted state, please feel free to add carbs in as you see fit!
Westlake Whole Foods has a great setup, but can be a bit hectic if the checkout area is congested. Up front
you’ll find your Umchu Bars right at the checkout, along with other fresh juices, Kombucha, and salads to go. We
then sweep to the left of the store, picking up things like feta, hummus, yogurt and tempeh. Moving on to frozen,
then down the aisles, ending in the raw food section, bulk and produce. **Remember that for your snack options,
and beverages, you certainly don’t need to purchase ALL of the items! :) Just pick what looks best to you!
UPON ENTRY + FRONT BEVERAGE AREA
 Umcha Bars (snack option)
 Kind Bars (snack option)
 Harmless Harvest Coconut Water, or
 Vita Coco Coconut Water
 Turmeric Elixir of Life juices (snack option)
 Synergy Chia Kombucha (snack option)
 Suja “Glow” Green Juice (snack option)
 Forager Juices (snack option)
TO-GO SALADS
 To-go HSH Hippie Shaker (if you want a lunch on
the go option!)
PREPPED SALADS + MEAT AREA
 Pick up your choices for lean + green dinners,
with approved lean + green options of: Grilled
chicken breast, lemon chicken, grilled salmon,
sweet chili salmon.
Right past the prep foods/ meat case on the
left, you’ll see “Pasta + Anti-Pasta”
 365 Feta Cheese
Walk through the wines (or grab a bottle of red, as
you can have 1 small pour of wine a day) and stay left,
heading to the dairy section.
DAIRY + ADJACENT
 (left) 365 Greek Yogurt or Organic Wallaby
Greek Yogurt // plain + non-fat
 (right) Wildwood Organic Hummus
 (right) Hope Hummus (snack option)
 (right) Vegetarians: Pick up your lean + green option in the tempeh section, with approved choices:
HodoSoy, Beyond Meat, or Wildwood Tofu
 Organic Egg Whites
Now move forward to the Natural Body Care section,
and pick-up:
BODY CARE
 365 Organic Coconut Oil
 Nutiva Milled or Regular Chia Seeds
 365 Organic Ground Flaxseed
 Manitoba Harvest Organic Hemp Pro50
 Larabars (snack option, any flavor)
 Hemp Hearts
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FROZEN
Sambazon Unsweetened Acai Packets
Nature’s Path Buckwheat Waffles
365 Frozen Butternut Squash
Applegate Turkey Burgers or Diestel
“CRACKER” AISLE
 Pumpkin seeds
 Walnuts
 Slivered almonds
 Any other nut (snack option)
“CEREAL” AISLE
 Hemp or Almond Milk
Pacific Brand, Living Harvest, or 365 (aim organic)
 Nature’s Path Qia cereal, or…
 Living Intentions Superfoods Cereal
 Cocomama Quinoa Cereal (for healthy breakfast fastfood option)
“PASTA/OIL + VINEGAR” AISLE
 365 Extra Virgin Cold Processed Olive Oil
 Bragg’s Apple Cider Vinegar
 Annie’s Organic Roasted Red Pepper Dressing
 365 Wild Rice or Black Rice
 truRoots or Altereco Quinoa
 Eden’s Organic, BPA Free Chickpeas
 Eden’s Organic, BPA Free Black Beans
 365 Fire Roasted Red Peppers (jar)
“SYRUP AND HONEY” AISLE
 Organic Once Again Tahini
 365 Organic Raw Honey
 Pyure Stevia
 Vanilla Extract
 Cinnamon
 Cayenne
BULK
 Dried Cranberries
 Raisins
 Goji Berries
RAW FOOD SECTION
 Kevita Drinks (look for 4g sugar or less)
 Go Raw Flax crackers in Spicy, Pizza or Sunflower
(snack option)
 Alive and Radiant Kale Chips (snack option)
 Kale Joy (snack option)
 Inner Eco Coconut Kefir shots (snack option, highly
recommend for digestion)
SHORTCUT CHEF (side of produce)
This is a great spot to pick-up pre-chopped and washed
veggie side dishes for your lean and green dinners. I love the
asparagus, stir-fry and mushroom options!
BAKERY
 Skinny Crisps (snack option, gluten free)
As for produce, shop organic whenever you can! Feel free to add in extra fruits and veggies that you love to
snack on, or peruse the green smoothie guide for other recipes you want to make ~ and add the ingredients into
your list here. The produce section is where you can go WILD! :)
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spinach (large)
kale (2)
celery
onion
red onion (large)
purple cabbage
green cabbage
avocado (2)
red bell pepper (2)
tomato (2)
cherry tomatoes
fennel
parsley
sweet peppers
lettuce (for buns)
collard leaves (for wraps
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apples (crunchy)
bananas
blueberries
lemons (3)
limes (2)
fresh garlic
fresh mint
fresh cilantro
fresh parsley
scallions
Also pick up fresh salsa and guacamole in the produce
section for your raw tacos or snacks.
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