HEALTHY

BAKING &
DESSERTS
Looking for some healthier alternatives to
your favorite desserts and baked goods? This
ebook has got you covered! From guilt-free
cookies and cakes to lighter pies and tarts,
these recipes are all made with healthier
ingredients but are just as delicious as the
real thing.

So, whether you’re trying to cut down on

sugar or just want to make some healthier
choices, this ebook is for you!
 Baked Blackberry Oatmeal

INGREDIENTS
butter, for greasing pan
2 1/2 c. fresh blackberries
1 1/3 cups rolled oats
1 tsp baking powder
1/2 tsp ground ginger or cinnamon
pinch of sea salt
2 large eggs
1 1/2 c. milk
3/4 tsp vanilla extract
1/4 c. maple syrup, plus more for serving
1/2 c. pumpkin seeds
1/2 c. pecans or hazelnuts, roughly chopped
1/4 c. sunflower seeds

PROCESS
1. Preheat the oven to 325°F. Grease a loaf pan
with butter. Pour the blackberries onto the
bottom of the pan and spread so they are at an
even height.
2. In a large bowl, mix together the oats, baking
powder, ginger or cinnamon, and salt. Pour over
the blackberries. Whisk the eggs, milk, and vanilla
extract together in the same large bowl, then
pour over the oats, evenly soaking the entire
mixture.
3. In a small bowl, use your fingers to mix
together the maple syrup, pumpkin seeds, nuts,
and sunflower seeds until they are all evenly
coated. Sprinkle the seed mixture over the top of
the oatmeal. Bake for 50 minutes to 1 hour, until
the oatmeal is set and the seeds are lightly
browned and crunchy. Serve at any temperature
with a drizzle of maple syrup. Keep leftovers in the BENEFITS
fridge.
1. Low on fat and sugar
2. High on fiber and protein
3. Craveably good
 Cherry Chia Seed
Pudding
INGREDIENTS PROCESS
For the pudding: 1. Blend milk, cherries, cardamom, Stevia
2 1/2 cups unsweetened almond milk and vanilla together in a blender on high
1/2 cup bing cherries, pitted and halved until smooth. Pour the cherry mixture
1/2 teaspoon ground cardamom over chia seeds and whisk thoroughly.
1 teaspoon SweetLeaf Stevia Let rest for 5 minutes then stir again.
1 teaspoon vanilla extract After 10 minutes, stir again. Cover and
1/2 cup chia seeds refrigerate at least 3 hours or overnight.
2. Soak the cashews in water and also
For the cashew cream: refrigerate for at least 3 hours or
1/4 cup of cashews overnight.
1/4 cup bing cherries, pitted and halved 3. To make the cream, blend the cherries
2 tablespoons cold water in a blender until you have a smooth
1/4 teaspoon vanilla extract puree. Drain and rinse the soaked
1/8 teaspoon SweetLeaf Stevia cashews and add to the blender along
with cold water. Blend until the cashews
are liquefied, and have a smooth texture.
BENEFITS Add vanilla and Stevia and blend until
well combined.
1. Rich in omega-3 fatty acids 4. Before serving, give the pudding a
2. Boosting energy
good stir and divide into 4 cups; top with
3. Aiding digestion
cream and more cherries.
4. Stabilizing blood sugar
 Pumpkin
Papaya
Superfood
Açaí Bowl

INGREDIENTS PROCESS
1 unsweetened açaí smoothie pack 1. Cut in small, bite size portions and mix
1/2 can organic pumpkin (or 1/2 cup baked together.
pumpkin, chopped in cubes)
1/2 cup papaya
1/2 ripe banana
1 tbs. maca powder for an energy boost
1 tbs. pumpkin spice BENEFITS
1 cup almond milk Boost of vitamins A, C & E, potassium,
Toppings: granola, remaining banana, antioxidants and enzymes that help digest
papaya, cashews, goji berries and proteins.
pomegranate seeds.
 Antioxidant Fruit Salad
with Bee Pollen
INGREDIENTS PROCESS
For the vanilla-infused honey: 1. Make the vanilla infused honey by
1 vanilla bean splitting the vanilla bean down the
2 cups raw honey center, exposing the inside.
2. Scrape the vanilla with a small spoon
For the fruit salad: and stir into the honey.
1/2 cup blueberries 3. Cut the pod into 3 pieces and add that
1/2 cup blackberries to the honey as well. Use on fruits, in
3 small plums, sliced desserts, or just by the spoonful as
1 peach or nectarine, sliced desired.
1-2 teaspoons bee pollen 4. Prepare the fruit and gently combine
2-3 tablespoons vanilla infused honey in a bowl.
5. Top with bee pollen and drizzle with
honey.

BENEFITS
1. Help boost energy
2. Provide essential nutrients
3. Bolster the immune system
4. Treat allergies
 Protein Cookie Dough
INGREDIENTS PROCESS

1/2 cup almond flour 1. Combine vanilla protein (can also use
1 scoop vanilla protein powder chocolate protein), almond flour, almond
1/4 cup almond butter butter, honey, chocolate chips, and
4 tablespoons honey optional coconut.
2 tablespoons dairy-free mini chocolate 2. Add water slowly as needed and mix
chips until dough becomes desired consistency.
Water (as needed)
1 tablespoon unsweetened shredded
coconut (optional) BENEFITS
1. It’s filled with both protein and healthy fats
2. Provide energy
3. Totally gluten-free
4. Dairy-free.
 Choco-Avocado
Pudding
INGREDIENTS PROCESS
1 medium avocado, refrigerated 1. Place first 4 ingredients into a high
2 tablespoons unsweetened cocoa speed blender, and blend until smooth,
powder scraping down the sides as needed.
6 tablespoons unsweetened almond milk 2. Pour into small ramekin.
1 tablespoon honey 3. Top with slivered almonds or preferred
1 teaspoon sliced almonds topping.

BENEFITS
1. Dairy Free
2. Gluten Free
3. Grain Free
 Coconut French Toast

INGREDIENTS
2 eggs
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
1 teaspoon coconut oil
4 slices sprouted grain bread
1/2 cup shredded unsweetened coconut
1/3 cup sliced strawberries

PROCESS
1. In a shallow dish, whisk together the eggs,
vanilla, and cinnamon; set aside.
2. In a skillet, melt coconut oil over medium
heat.
3. Dip bread one slice at a time into the egg
mixture, soaking each side.
4. Move the bread from the egg mixture
directly to the coconut to cover both sides.
5. Carefully lay the bread onto preheated
skillet and cook until golden brown on each
side, about 2-3 minutes.
6. Slice toast diagonally and serve topped
with strawberries.

BENEFITS
1. Dairy Free
2. Sugar Free
3. Vegetarian
 Healthy Morning
Glory Muffins
INGREDIENTS PROCESS

½ cup pumpkin puree 1. Preheat oven to 350 degrees and fill

3 eggs regular sized muffin tray with baking cups.
¼ cup pure maple syrup 2. In a large mixing bowl, whisk together
1 teaspoon pure vanilla extract the pumpkin, eggs, maple syrup, vanilla,
1 cup grated carrot carrot, apple, and ginger until well
1 cup grated granny smith apple combined (wet ingredients).
2 teaspoons fresh ginger, peeled and 3. In a separate bowl, stir together the
grated almond flour, coconut, raisins, pecans,
2 cups almond flour cinnamon, baking powder, baking soda,
1 cup unsweetened shredded coconut salt, and chia seeds (dry ingredients).
2/3 cup black raisins 4. Pour the dry ingredients into the wet
2/3 cup pecans ingredients and stir until well combined.
2 teaspoons ground cinnamon 5. Scoop batter into lined muffin tray,
1 teaspoon baking powder filling the cups ¾ of the way full.
¼ teaspoon baking soda 6. Place muffin tray in the center rack and
½ teaspoon sea salt bake for 30-35 minutes, or until a
1 tablespoon chia seeds toothpick tests clean.

BENEFITS
1. Rich in protein 4. Grain Free
2. Dairy Free 5. Paleo
3. Gluten Free 6. Vegetarian
 Vegan No-Bake
Pumpkin Cheesecake
INGREDIENTS PROCESS
For the crust: 1. Add the pecans, almond flour and
3/4 cup pecans cinnamon to a food processor or high-
1/4 cup almond flour speed blender and pulse the mixture a few
1 teaspoon cinnamon times until the pecans are broken down.
1 tablespoon coconut oil 2. Add the coconut oil, dates and sea salt,
1/2 heaping cup soft pitted dates and process the ingredients until a sticky
Dash of sea salt dough forms.
3. Grease the bottom of a seven-inch
For the filling: springform pan, and then press the dough
8 ounces vegan cream cheese or cashew into the bottom of the pan until it’s even.
cream cheese (see below) 4. Rinse out the blender and add all of the
1 (15-ounce) can organic pumpkin puree filling ingredients. Blend the ingredients on
1/2 teaspoon pumpkin pie spice low until they’re well-combined.
1/4 teaspoon nutmeg 5. Pour the filling into the pan, cover and
1/2 cup coconut palm sugar set it in the freezer for at least three hours.
6. Allow the cheesecake to thaw slightly
For the topping: before serving. Top the cheesecake with
1 can organic coconut cream dollops of coconut cream. Store leftovers
in the freezer.

1. A good source of calcium, magnesium, and potassium, which help lower blood pressure
BENEFITS 2. Almond flour is lower in carbs and more nutrient-dense than wheat and coconut flours.
 Paleo Marble Cake
INGREDIENTS 4. Add the eggs, one at the time, beating
after each addition, then mix in the
1 ½ cups blanched almond flour
coconut milk, and vanilla extract until
1 teaspoon baking soda
smooth.
½ teaspoon fine himalayan salt
5. Using a rubber spatula, gently mix in
4 tablespoons butter, room temperature
the almond flour mixture with the wet
(or coconut oil)
ingredients. Then gently fold in the
¼ cup unrefined coconut sugar
macadamia nuts and reserve some to
½ cup full fat coconut milk
garnish the top of the cake.
2 teaspoons vanilla extract
6. Remove about ½ cup of the batter and
1 ½ tablespoons raw cacao powder
place it in a separate bowl. Add the
2 large eggs
cacao powder and mix to combine.
¼ to ½ cup macadamia nuts, chopped
7. Pour in half the vanilla batter in the
¼ cup semisweet mini chocolate chips,
prepared pan, evenly coating the bottom
dairy/soy-free brand
of the pan. Then pour in the chocolate
batter, followed by the remaining vanilla
PROCESS batter.
1. Preheat the oven to 350°F and line an 8. Using a knife swirl the chocolate and
8.5 x 4.5-inch medium loaf pan with vanilla batter together. Then sprinkle the
parchment paper. reserved macadamia nuts and
2. In a medium bowl, mix the almond chocolate chips on top.
flour, baking soda and salt. 9. Bake until a toothpick inserted into the
3. In a separate bowl, beat together the center of the cake comes out clean,
butter (or coconut oil) and coconut approximately 30 minutes. Cool on a
sugar with an electric mixer until fluffy. wire rack completely before serving.

BENEFITS 1. Gluten free 2. Low-carb

 Baked Pickles
INGREDIENTS PROCESS
1 cup almond flour 1. Preheat oven to 400 F.
1 teaspoon garlic powder 2. In a medium sized mixing bowl,
1 teaspoon onion powder combine all dry ingredients.
1/4 teaspoon cayenne pepper 3. Remove pickles from pickle juice, using
1/4 teaspoon salt paper towel, pat dry and drop into dry
1/4 teaspoon freshly ground black pepper mixture, tossing to fully coat.
2 cups round dill pickle slices 4. Place breaded pickle rounds on a lined
baking sheet.
5. Bake for 5 minutes, remove and flip
each slice, and continue baking for 3-5
BENEFITS
minutes. Keep an eye on them, cook time
1. Very hydrating and filled with fiber and will vary!
vitamins 6. Remove when lightly browned, serve
2. Some pickles are also fermented, which warm.
means major gut health benefits
 Mini Carrot
Cupcakes

INGREDIENTS PROCESS
FOR THE CUPCAKES FOR THE CUPCAKES
1/3 pound carrots, peeled and cut into 1. Preheat oven to 350 degrees and line a
chunks + 3 tablespoons water mini cupcake pan with 12 liners.
1 cup almond flour 2. Steam carrots in a microwave-safe bowl
1/2 teaspoons baking soda with the 3 tablespoons of water for about
1/3 teaspoon salt 5-7 minutes, checking every few minutes
1 teaspoon cinnamon to see if they are ready. Place carrots and
1/4 teaspoon nutmeg cooking water in a food processor and
1/4 teaspoon ground ginger puree.
3 tablespoons maple syrup (taste your 3. Combine almond flour, baking soda, salt,
batter and add a little more if you need) cinnamon, nutmeg and ginger in a bowl.
2 tablespoons coconut oil, melted Stir together maple syrup, coconut oil, egg
1 organic eggs or egg-replacer equivalent or egg replacer and vanilla in another
1 teaspoon vanilla extract bowl.
1/4 cup golden raisins 4. Mix the wet ingredients into the dry and
1/4 cup chopped walnut or pecans then fold in carrots, raisins, nuts and
1/4 cup shredded coconut coconut. Divide batter among muffin tins
and bake 16-20 minutes or until set in
FOR THE FROSTING center. 5. Remove to wire rack to cool.
1/3 cup cream cheese
2 tablespoons butter FOR THE FROSTING
3 tablespoons maple syrup (or more to 1. In the bowl of a stand mixer or with a
taste) handheld paddle mixer, beat together
1/4 teaspoon vanilla extract cream cheese, butter, maple syrup and
vanilla until incorporated and fluffy.

BENEFITS 1. Gluten free 2. Refined Sugar free

 Blueberry
Bliss
Breakfast
Bars

INGREDIENTS PROCESS
1 + ½ cups 100% pure, uncontaminated, 1. Line an 8"x 8" (or so) baking pan with
rolled oats certified Gluten Free parchment or wax paper such that the
¾ cup whole almonds paper hangs over the edges (the
Heaping ½ cup dried blueberries recommended pan is 7" x 10").
½ cup pistachios 2. Combine the first 8 ingredients in a large
⅓ cup ground flaxseed bowl and mix to combine.
⅓ cup walnuts 3. Add maple syrup or honey and apple
⅓ cup pepitas sauce and mix to combine.
¼ cup sunflower seeds 4. Add almond butter to mixture and mix
⅓ cup pure maple syrup or honey until combined.
¼ cup unsweetened apple sauce 5. Place batter in prepared pan pressing
1 cup almond butter down firmly with palm of hands (or mini-
roller if you have one) and distributing as
evenly as possible.
6. Allow pan to sit in freezer for
approximately 1 hour.
7. Remove pan from freezer. Lift singular
slab from pan by lifting up on paper. Set
BENEFITS
slab down and gently peel paper away.
1. All natural protein bar that is gluten-free, Slice slab diagonally into 8 long bars and
vegan and naturally sweetened then cut each long bar in half to create a
2. No bake total of 16 bars. I find these bars keep best
in a sealed container/bag in the freezer.
Gluten-Free Vegan Banana Peanut
Butter Chocolate Chip Cookies

INGREDIENTS
3 large very ripe bananas, peeled
1/2 cup creamy all-natural peanut butter
1 tablespoon coconut oil, slightly warmed,
but not melted
2 tablespoons agave nectar or maple syrup
1 teaspoon vanilla extract
2 1/2 cups gluten-free oats
1 teaspoon baking powder
1/4 teaspoon ground cinnamon
1/4 teaspoon sea salt
3/4 cup vegan chocolate chips

PROCESS
1. Preheat oven to 350 degrees F. Line a large
baking sheet with parchment paper or a
Silpat baking mat and set aside.
2. In a large bowl, mash the ripe bananas
with a fork. Stir in the peanut butter, coconut
oil, agave, and vanilla extract. Mix until
smooth.
3. In a separate medium bowl, stir together
the oats, baking powder, cinnamon, and salt.
Add the dry ingredients to the wet
ingredients and stir until combined. Stir in
the chocolate chips.
4. Drop spoonfuls of dough onto prepared
baking sheet. Bake for 12-14 minutes or until
cookies are set. Let cool on baking sheet for
two minutes. Transfer to a wire cooling rack
and cool completely. BENEFITS
5. Note-If you don’t need the cookies to be
vegan, you can use honey instead of agave 1. Gluten-free
nectar and regular chocolate chips. I love 2. Vegan
3. Helps improve blood sugar levels
these cookies eaten right out of the freezer.
 Chocolate Chip Cookie
Dough Protein Balls
INGREDIENTS PROCESS
2 scoops vanilla protein powder 1. Place protein powder and almond
1 cup almond meal meal in a medium-size bowl and mix.
1/2 cup nut butter (we used almond 2. Then, add in nut butter and maple
butter) syrup and mix again. At this point the
1/4 cup maple syrup batter should be just like cookie dough.
1/4 cup dairy-free mini chocolate chips 3. Finally, add in chocolate chip and mix
one last time. Using a tablespoon cookie
scoop, scoop out dough into your palms
and roll into balls. Repeat.
BENEFITS
Helps build muscle, repair tissue, and make
enzymes and hormones.
 Healthy Blueberry
Bliss Krispy Treats

INGREDIENTS
5 cups Crispy Brown Rice Cereal
210g (½ cup + 2 tbs) Raw Honey
128g (½ cup) Roasted Almond Butter (Walnut
Butter is delicious too!)
1 tsp Vanilla Paste
½ tsp Liquid Stevia Extract
½ tsp Natural Blueberry Flavor
¼ tsp Lemon Flavor (or Lemon Zest)
¼ tsp Salt
30g (⅓ cup) Vanilla Whey Protein Powder
1 cup Dried Unsweetened Blueberries

PROCESS
1. Line an 8x8" brownie pan with parchment
paper both ways.
2. In a medium-sized mixing bowl, add the
crispy brown rice cereal.
3. In a large microwave-safe bowl, stir
together the honey, almond butter, vanilla
paste, stevia extract, blueberry flavor, lemon
flavor, and salt. Microwave at 20-second
intervals, stirring between each one, until
warm and runny. Then, stir in the protein
powder.
4. Dump the rice cereal and dried
blueberries into the large bowl and fold
together. Scoop the mixture into the
prepared pan and flatten it out. Cover and BENEFITS
refrigerate overnight. 1. Refined sugar free
5. Slice, serve, and enjoy the next day! 2. Low fat
3. Gluten free
 Skinny Brownies

BENEFITS
Helps to reduce your risk of cancer, diabetes,
INGREDIENTS
and heart disease 2 Tbsp unsweetened applesauce
2 Tbsp coconut oil
2 tsp vanilla extract
1/3 cup + 2 Tbsp unsweetened cocoa powder
1/3 cup + 2 Tbsp honey
1 egg
2/3 cup almond flour
1/3 cup oat flour
1/2 tsp baking powder
1/4 tsp salt

PROCESS
1. Preheat oven to 350F. Grease a 8×8″
baking dish with coconut oil/non-stick
cooking spray. Set aside.
2. In a small bowl, stir together applesauce,
coconut oil, vanilla extract and cocoa
powder. The mixture will be dry and clumpy.
Scoop the cocoa mixture into the bowl of an
electric mixer and add in the egg and honey.
Use the whisk attachment to vigorously
whisk together the cocoa mixture until
smooth.
3. In a separate bowl, combine almond flour,
oat flour, baking powder and salt. Pour the
dry ingredients into the wet ingredients and
whisk together until well combined (the
batter will likely look a little lumpy from the
almond meal/flour).
4. Pour the batter into the prepared baking
dish and use a spoon to spread the batter
evenly to all corners. Bake for 20 minutes.
Allow to cool completely before slicing (like
that’s gonna happen).
 Vanilla Chia
Pudding
INGREDIENTS
Chia seeds – use black or white
Unsweetened plant milk – almond, coconut,
oat, soy, or your favorite non-dairy milk
Vanilla – use vanilla extract, vanilla bean, or
ground vanilla
Pure maple syrup – can sub with coconut
sugar or be optional

PROCESS
1. Combine. Place chia seeds, almond milk,
vanilla, and sweetener in a container or bowl
and mix well.
2. Stir twice. Place covered in the refrigerator
and give a good mix after 5 and 10 minutes.
Mixing just once or twice will do. Mixing is
important since the seeds will fall to the
bottom of the container, if not shaken or
stirred every now and then it won’t thicken
and set properly.
3. Before & after. Above you’ll see the
difference between before and after. The jar
on the left has just been mixed together and
the jar on the right is what it will thicken up to
look like after six hours or so.
4. Keep refrigerated.

BENEFITS
Contains large amounts of fiber and
omega-3 fatty acids, plenty of high quality
protein, and several essential minerals and
antioxidants.
 Easy baked
pears with
amaretti

INGREDIENTS PROCESS
4 ripe pears 1. Cut each pear in half, then place on a
100g ricotta large baking tray. Use a teaspoon to scoop
½ tsp cinnamon out the cores and make a dip in the centre
4 tbsp clear honey , plus extra to serve of each pear. If your pears are firm, you
8 crisp amaretti biscuits may need to use a sharp knife to do this.
Dollop about 1 heaped tsp ricotta into each
dip, then sprinkle over the cinnamon and
drizzle with a little honey.
2. Heat oven to 190C/fan 170C/gas 5, then
roast the pears for 10 mins. Tip the biscuits
BENEFITS into a food bag and use a rolling pin to
1. High in fiber lightly crush them. Remove the pears from
2. They are also high in vitamins C and K, as the oven, then scatter the crumbs over
well as potassium and antioxidants. each pear. Return to the oven for another
3. They're also especially good for gut health, 10 mins or until the pears are soft and the
and they may help keep you regular, too. biscuit golden brown. Serve drizzled with
honey.
 Pimm’s
jelly jars

INGREDIENTS PROCESS
9 gelatine leaves 1. Put 7 gelatine leaves in a bowl of cold
600ml apple juice water and set aside to soften for 5 mins.
4 tbsp golden caster sugar Meanwhile, heat the apple juice in a small
250ml Pimm's pan with half the sugar until steaming.
6 strawberries , hulled and chopped Remove from the heat, squeeze out the
298g can mandarin segments in juice, water from the gelatine, then add it to the
drained pan, 1 leaf at a time, stirring until dissolved.
200ml single cream Add the Pimm’s and stir again.
100ml semi-skimmed milk 2. Divide the strawberries and mandarin
6 thin slices of cucumber , to serve segments between 6 jam jars, pour over
(optional) the apple juice and Pimm’s mixture , then
mint sprigs, to serve (optional) put in the fridge to set for at least 4 hrs.
3. When the jelly has set, soften the
remaining gelatine as before. Heat the
cream, milk and remaining sugar in a pan
BENEFITS until steaming. Squeeze out the water from
the gelatine, add it to the pan and mix well.
1. Contains antioxidants called Set aside to cool for 10 mins. Pour the
phytochemicals
cream mixture over the jellies, then chill for
2. These antioxidants may help to reduce your
1 hr.
risk of cancer, diabetes, and heart disease.
4. Top each jelly with a slice of cucumber
and a small sprig of mint. Pack into a
cooler bag for transporting. Can be made 1
day before serving.
Banana Chia Pudding

INGREDIENTS
Chia Seeds
Banana
Unsweetened Non-Dairy Milk

PROCESS
1. Simply start by mashing the bananas in a
large mixing bowl, add the chia seeds and
non-dairy milk, and mix to combine (shown
above).
2. Cover, set the timer for 30 minutes, when
times up give the chia pudding mixture a
good stir, repeat one more time, and place in
the fridge to finish gelling up and setting,
about 6 hours (shown below).
3. It is very important to not skip this last step
of stirring, or your results will be a chia
pudding that is soupy. Stir my friends, stir!

BENEFITS
Helps improve digestive health, blood levels
of heart-healthy omega-3s, and risk factors
for heart disease and diabetes.
 Cranberry Pistachio
Oatmeal Energy Bites
INGREDIENTS PROCESS
dates – medjool dates, fresh as possible 1. In a medium size mixing bowl, combine
oats – old fashioned oats preferred the oats, pistachios, cranberries and
cranberries – dried or fresh chocolate chips, add in the date paste
pistachios – pref unsalted or lightly salted and mix well.
seeds – any small seed such as chia, 2. Using a tablespoon measuring spoon,
hemp hearts or flaxseed meal scoop up rounded tablespoons and roll
cardamom – or cinnamon (optional) into bite size balls, packing them well.
.

BENEFITS
With the fiber, minerals, and unsaturated fat
that can help keep your blood sugar, blood
pressure, and cholesterol in check.
 Raw Ginger Snaps
INGREDIENTS PROCESS
1 cup oats, regular or quick 1. Blend into flour: Combine oats and
1/2 cup raw almonds almonds in the bowl of a food processor,
1/4 cup pure maple syrup or 3/4 cup dates blend until you get a fairly fine
(7- 8), pitted and chopped consistency, doesn’t have to be perfect.
1 1/2 teaspoons ginger powder 2. Add remaining ingredients: Add the
1 tablespoon unsulphured organic rest of the ingredients, blend until
molasses combined and dough like consistency,
1/2 teaspoon vanilla about 1 minute, stopping to scrape down
1/4 teaspoon cinnamon the sides as needed. If for any reason
1/8 teaspoon nutmeg or ground cloves you added more oats or nuts/seeds and
1/8 teaspoon salt you feel it is too dry, try adding 1
tablespoon of water at a time to get
for rolling, optional desired consistency.
raw sesame seeds 3. Chill: Place mixture in the refrigerator
cinnamon for about 20 minutes or so to help stiffen
shredded coconut the dough for rolling.
4. Roll: Using a 1 tablespoon measuring
spoon, scoop up rounded tablespoons of
BENEFITS dough and roll into 1 inch balls.
5. Finishing touch: Roll the truffles in
May lower blood sugar levels, reduced blood choice of cacao powder, shredded
pressure and lower cholesterol levels. coconut, cinnamon or white sesame
seeds for a more finished look.
 Healthy Single-Serving
Blueberry Microwave Muffin

INGREDIENTS
½ cup Frozen Unsweetened Blueberries
(thawed 10 minutes)
⅓ cup Unsweetened Vanilla Almond Milk
¼ cup Unsweetened Applesauce
½ tsp Vanilla Extract
51g (6 tbs) Sweet White Sorghum Flour
1 tbs Ground Flaxseed
1 tsp Double Acting Baking Powder
4 packets Natural Sweetener (stevia, Truvia,
etc.)
⅛ tsp Salt

PROCESS
1. In a bowl, stir together the frozen
blueberries, milk, applesauce and vanilla.
2. In another bowl, whisk together the
sorghum flour, flaxseed meal, baking
powder, sweetener and salt. Dump the dry
ingredients into the wet ingredients and stir
together until fully incorporated.
3. Spray a large ramekin with cooking spray
and pour in the muffin batter. Microwave for
4 minutes, or until the surface of the muffin
springs back when tapped. Let cool slightly,
then enjoy!

BENEFITS

1. Rich in antioxidants
2. Potentially reduces blood pressure.
 Pina Colada
Yogurt Parfaits
INGREDIENTS
2 cups European Style Yogurt
Fresh pineapple, chopped – 1 cup
Unsweetened coconut flakes – ½ cup, lightly
toasted
Raw Honey - 2 tablespoon plus 1 teaspoon
for drizzling (Or stevia - 1 Packet per parfait)
Chia seeds - 4 tsp, divided (optional)

PROCESS
1. In a bowl mix the yogurt, 2 tablespoon
honey or stevia and 3 teaspoon chia seeds,
set aside
2. In two glasses layer a few tbsp. of the
pineapple, a little of the coconut flakes and
some of the yogurt. Repeat for as many
layers as you want ending with pineapple
and coconut on top.
3. Sprinkle the remaining teaspoon chia
seeds on the top of the parfaits and drizzle
the remaining 1 teaspoon honey over the
top. Serve immediately.

BENEFITS
1. High in protein, calcium, vitamins, and live
culture, or probiotics, which can enhance the
gut microbiota.
2. Can offer protection for bones and teeth
and help prevent digestive problems.
 Lemon Rosemary
Flaxseed Crackers
INGREDIENTS
1 cup flaxseeds
2 cups water
1/2 teaspoon pink Himalayan salt
2 teaspoons chopped fresh rosemary
1 teaspoon lemon juice

PROCESS
1. Pour 2 cups of water in a medium bowl
and add 1 cup flaxseeds. Mix and let sit for at
least one hour (or as long as overnight).
After the mixture has set, the water in the
mixture should form a gel-like consistency
2. Add the Himalayan salt, chopped
rosemary, and lemon juice, then pour a thin
layer on a fruit roll sheet for your food
dehydrator OR a large baking sheet lined
with parchment paper
3. Dehydrate at 115 degrees for 12-15 hours,
until the sheet of flaxseed is crispy and the
bottom is no longer wet
4. If you are making the crackers in the oven,
preheat at 325 degrees and bake for 45-60
minutes
5. Once the flaxseeds are cracker
consistency, simply break off the sheet into
small-bite sized portions

BENEFITS
1. High in omega-3 fatty acids.
2. May lower cholesterol levels.
 PB&J no-bake
oatmeal bars
INGREDIENTS PROCESS

½ cup unsweetened peanut butter 1. Melt together peanut butter, honey and
¼ cup honey (use agave if you want to coconut oil.
veganize) 2. Remove from heat and add in oats.
¼ cup coconut oil 3. Add in remaining ingredients and mix
1 cup oats well.
⅓ cup dried blueberries 4. Press into 8x8-inch pan lined with
⅓ cup toasted pepitas parchment paper.
⅓ cup unsweetened, dried coconut 5. Chill for 2 hours then cut into bars.
pinch salt 6. Store in the refrigerator for days. You
can also eat these chilled at room
temperature.

BENEFITS
1. Lowers blood sugar levels.
2. Provides antioxidants.
 Miso-Almond Butter
Cookies
INGREDIENTS Add egg and continue to stir until mixture
is smooth, about 1 minute longer. Add
1¼ cups whole wheat flour
almond butter, miso, and vanilla and stir
½ tsp. baking soda
until well combined. Mix in dry
10 Tbsp. unsalted butter
ingredients, scraping down sides of bowl
1 cup (packed) dark brown sugar
as needed, until combined. *If you aren’t
1 large egg
feeling the chocolate dip (instructions
⅓ cup smooth almond butter
below), now is the time to stir in ½ cup
¼ cup miso
chocolate chips. Let dough rest 10
1 tsp. vanilla extract
minutes.
1 cup bittersweet chocolate chips or
3. Scoop 2-tablespoonfuls of dough and
wafers (*see note)
roll into a ball (you should have 16 balls).
Flaky sea salt
Arrange on 2 parchment-lined baking
sheets, spacing 2" apart. Make a
PROCESS crosshatch pattern with a fork across
1. Place racks in upper and lower thirds of tops of dough (if fork sticks to dough, dip
oven; preheat to 350°. Whisk flour and into water before continuing). Bake
baking soda in a medium bowl. cookies, rotating sheets halfway through,
2. Melt butter in a small saucepan over until lightly browned and firm around the
medium heat, swirling occasionally, until edges, 12–14 minutes. Let cool.
it foams, then browns, 5–6 minutes. 4. Melt chocolate in a microwave in 20-
Transfer to a medium bowl and let cool 5 second blasts, stirring in between, until
minutes. Add brown sugar and stir until completely smooth. Dip 1 side of each
well combined, about 1 minute. Add egg cookie into chocolate and return to
and continue to stir until mixture is baking sheets. Let sit at room
smooth, about 1 minute longer. temperature until chocolate hardens,
about 2 hours. Sprinkle with sea salt.
5. Do Ahead: Cookies can be made 2
BENEFITS days ahead. Store in an airtight
Releases the full nutritional benefit container at room temperature.
of each nut
 Multigrain
Chocolate
Chip Cookies

INGREDIENTS PROCESS
Makes 20 1. Whisk all-purpose flour, whole wheat
1½ cups all-purpose flour flour, baking powder, salt, and baking
⅓ cup whole wheat flour soda in a medium bowl.
1½ tsp. baking powder 2. Mix chocolate, oats, pumpkin seeds,
1½ tsp. kosher salt polenta, and millet in another medium
½ tsp. baking soda bowl.
8 oz. bittersweet chocolate, chopped 3. Cream butter, brown sugar,
1 cup old-fashioned oats granulated sugar, powdered sugar, and
⅔ cup raw pumpkin seeds (pepitas) molasses in the bowl of a stand mixer
and/or sunflower seeds fitted with the paddle attachment on
¾ cup polenta and/or quinoa medium-high speed, scraping down
3 Tbsp. millet, poppy seeds, and/or sides as needed, until mixture is the color
flaxseed of light mocha and very fluffy, 3–4
1 cup (2 sticks) unsalted butter, room minutes.
temperature 4. Reduce mixer speed to medium. Add
1 cup (packed) dark brown sugar egg, then egg yolks one at a time,
½ cup granulated sugar waiting for each to incorporate before
¼ cup powdered sugar adding the next. Beat in vanilla, then
2 tsp. molasses scrape down bowl again.
1 large egg 5. Reduce mixer speed to low and slowly
4 large egg yolks beat in dry ingredients until just
1½ tsp. vanilla extract combined and no visible white flour
remains. Fold in chocolate mixture with a
spatula until well combined. Cover
dough with plastic and chill at least 2
hours.
PROCESS
6. Place racks in upper and bottom thirds
of oven; preheat to 350°. Line 2 rimmed
baking sheets with parchment paper.
Using a ¼-cup scoop or dry measuring
cup, portion dough into ¼-cup balls
(about 2.5 oz. each). Arrange evenly on
prepared sheets. BENEFITS
7. Bake cookies, rotating pans once top
1. Improve Bone Density
to bottom and front to back, until golden
2. Anti-Inflammatory Effects.
brown on top and surface just begins to
look matte, 14–18 minutes. Let cool
slightly, then transfer to a wire rack and
let cool completely. Repeat with
remaining dough and fresh parchment.
8. Do Ahead: Cookie dough can be made
3 days ahead. Cover and chill.
 Oat and
Pistachio
Sandies

INGREDIENTS PROCESS
1 cup all-purpose flour 1. Pulse flour, oats, pistachios, salt, and
1 cup old-fashioned oats baking soda in a food processor to
1 cup raw pistachios combine (small pieces of oats and
¾ teaspoon kosher salt pistachio should still be visible).
½ teaspoon baking soda 2. Using an electric mixer on medium-high
1 cup (2 sticks) unsalted butter, room speed, beat butter, granulated sugar, and
temperature powdered sugar in a medium bowl to
⅓ cup granulated sugar create air pockets in butter, about 5
¼ cup powdered sugar minutes; mixture will look light and fluffy.
Reduce speed to low and add dry
ingredients, mixing just until blended.
Divide dough between 2 sheets of plastic
wrap or parchment paper and shape into
about 1½”-diameter logs. Chill until firm, at
least 1 hour.(The colder your dough, the
BENEFITS
easier it will be to cut into even slices.)
Benefits include lower blood sugar and 3. Place racks in lower and upper thirds of
cholesterol levels, protection against skin oven; preheat to 350°. Using a serrated
irritation, and reduced constipation
knife, slice logs into ¼”-thick rounds and
place on parchment-lined baking sheets,
spacing about ½” apart. Bake, rotating
baking sheets once, until cookies are
golden brown around the edges, 10–12
minutes. Transfer to wire racks; let cool.
4. Do Ahead: Keep dough chilled up to 5
days, or freeze up to 1 month.
 Heartbeet Chocolate Cake
INGREDIENTS
4 medium beets, scrubbed GLAZE
2 Tbsp. virgin coconut oil, plus more for 4 oz. bittersweet chocolate, coarsely
pan chopped
½ cup Dutch-process cocoa powder, plus 1 Tbsp. virgin coconut oil
more for pan ¼ tsp. vanilla extract
1½ cups almond flour Pinch of kosher salt
½ tsp. baking soda Gold luster dust (for serving; optional)
½ tsp. ground cinnamon
2 oz. bittersweet chocolate, coarsely
chopped
1 tsp. apple cider vinegar or distilled white
vinegar
1 tsp. vanilla extract
4 large eggs
1¼ cups (packed) light brown sugar 1 tsp.
kosher salt
PROCESS
CAKE 7. Transfer batter to prepared pan. Bake
1. Cook beets in a medium pot of boiling cake until a tester inserted into the center
unsalted water until tender, 30–40 comes out clean and the top springs back
minutes, depending on size. Drain and when gently pressed, 45–50 minutes. Let
rinse under cold water until cool enough to cool 10 minutes. Carefully run a knife
handle. Cut off stem end, then peel and around edges of pan, then invert cake
cut beets into large pieces. Transfer to a onto a wire rack and let cool.
blender and add 2 Tbsp. water. Blend,
adding water 1 Tbsp. at a time as needed, GLAZE
until a smooth purée forms—it should be 8. Heat chocolate, oil, vanilla, and salt in a
the consistency of applesauce. Measure medium heatproof bowl set over a
out 1 cup purée (reserve remaining purée saucepan of barely simmering water,
for another use, such as blending into a stirring often, until chocolate is melted. Let
smoothie). cool, stirring occasionally, until mixture is
2. Preheat oven to 350°. Line bottom of an thickened and cool enough to touch, 10–15
8" round cake pan with parchment. minutes.
Grease with oil, then dust with cocoa 9. Place rack with cake on a rimmed
powder, tapping out excess. baking sheet. Pour glaze over center of
3. Whisk almond flour, baking soda, cake to cover top, tilting baking sheet
cinnamon, and remaining ½ cup cocoa slightly to encourage a few drips to run
powder in a medium bowl; set aside. over sides of cake. Sprinkle with luster dust
4. Heat chocolate and remaining 2 Tbsp. (if using). Let sit at room temperature until
oil in a medium heatproof bowl set over a glaze is set, 2–3 hours.
saucepan of barely simmering water, 10. Do Ahead: Cake (without luster dust)
stirring often, until melted. Remove bowl can be glazed 2 days ahead. Cover and
from heat. Stir in vinegar, vanilla, and store at room temperature.
reserved 1 cup beet purée until smooth.
5. Beat eggs, brown sugar, and salt in the
large bowl of a stand mixer fitted with the
whisk attachment on medium-high speed BENEFITS
(or use an electric mixer and large bowl) Anti-inflammatory and Antioxidant
until more than tripled in volume and
mixture holds a ribbon for several seconds
when beater is lifted above batter, 5–7
minutes. Thoroughly beating the eggs is
key to creating an aerated, light crumb
and is a critical step when using gluten-
free ingredients.
6. Pour chocolate-beet mixture into egg
mixture and beat on medium-low speed
until combined. Turn mixer off and gently
tip in reserved dry ingredients. Beat on
lowest speed, scraping down bowl as
needed, until combined.
 Gluten-Free
Carrot Cake

INGREDIENTS PROCESS
½ cup virgin coconut oil, melted, plus more 1. Preheat oven to 350°. Grease two 8"
for pans parchment-lined round cake pans with oil,
3 cups almond flour, plus more for dusting then dust with almond flour, tapping out
pans excess.
1½ tsp. kosher salt 2. Whisk salt, baking powder, cardamom,
1 tsp. baking powder cinnamon, ginger, baking soda, and
1 tsp. ground cardamom remaining 3 cups flour in a medium bowl.
1 tsp. ground cinnamon 3. Using an electric mixer on medium-high
1 tsp. ground ginger speed, beat eggs and brown sugar in a
½ tsp. baking soda large bowl until more than tripled in
5 large eggs volume and mixture holds a ribbon for
1¼ cups (packed) dark brown sugar several seconds when drizzled over itself,
1 tsp. vanilla extract 5–7 minutes. (Beating the eggs thoroughly
10 oz. carrots, peeled, coarsely shredded, in this stage goes a long way toward
squeezed firmly to expel excess water creating an aerated, light crumb, which is
¾ cup shredded unsweetened coconut critical when using gluten-free
¾ cup walnuts, finely chopped ingredients.) Beat in vanilla.
½ cup golden raisins 4. Toss carrots, coconut, walnuts, raisins,
and remaining ½ cup oil in another
FILLING AND ASSEMBLY medium bowl.
8 oz. cream cheese, room temperature
½ cup (1 stick) unsalted butter, room
temperature
1¼ cups gluten-free powdered sugar
⅓ cup Greek yogurt
1 tsp. vanilla extract
Pinch of kosher salt
PROCESS
5. Reduce mixer speed to low. Add flour FROSTING AND ASSEMBLY
mixture in 3 additions, alternating with 7. Using electric mixer on medium-high
carrot mixture in 3 additions, to egg speed, beat cream cheese and butter in
mixture, beating well after each addition. a large bowl, scraping down as needed,
6. Divide batter between prepared pans. until very smooth, about 2 minutes.
Bake cake until lightly browned across Reduce mixer speed to low and add
the top, a tester inserted into the center powdered sugar. Beat until combined.
comes out clean, and the top springs Add yogurt, vanilla, and salt and
back when gently poked, 33–36 minutes. increase speed to medium-high. Beat,
Let cool 10 minutes. Carefully run a knife scraping down occasionally, until light
around edges of pans to release cake, and airy, about 4 minutes. Chill 10
then invert onto a wire rack. Let cool minutes if needed to stiffen slightly to a
completely. spreadable consistently.
8. Arrange one cake round domed side
down on a large plate or platter. Cover
top and sides with one-third of frosting.
BENEFITS Top with remaining cake layer, domed
side up. Coat top and sides with
1. Promotes healthy weight gain remaining frosting.
2. Eliminates bloating 9. Do Ahead: Cake can be made 3 days
ahead. Cover with a cake dome and chill.
 Black Sesame Carrot Cake
INGREDIENTS PROCESS
Nonstick vegetable oil spray 1. Preheat oven to 350°. Coat a 8x4” loaf
1½ cups all-purpose flour pan with nonstick spray. Whisk flour,
1½ teaspoons baking powder baking powder, salt, cinnamon, and
1 teaspoon kosher salt nutmeg in a medium bowl.
1 teaspoon ground cinnamon 2. Whisk granulated sugar, brown sugar,
¼ teaspoon ground nutmeg oil, applesauce, almond milk, ginger, and
¾ cup granulated sugar vanilla in a large bowl. Gradually whisk in
⅓ cup (packed) light brown sugar dry ingredients, then fold in carrots (be
½ cup vegetable oil careful not to overmix). Scrape batter
⅓ cup applesauce into prepared pan; smooth top and
¼ cup unsweetened almond milk or cow’s sprinkle with sesame seeds.
milk 3. Bake cake until a tester inserted into
2 teaspoons finely grated peeled ginger the center comes out clean, 75–85
½ teaspoon vanilla extract minutes. Transfer pan to a wire rack and
3 medium carrots (about 8 oz.), peeled, let cake cool completely in pan before
coarsely grated turning out.
2 tablespoons black sesame seeds 4. Do Ahead: Cake can be made 3 days
ahead. Store wrapped tightly at room
temperature.
BENEFITS

Reduce oxidation in the body, improve blood

pressure, and provide antioxidants
 Matcha Pear Green
Protein Smoothie
INGREDIENTS PROCESS

1 scoop nutritional shake, vanilla 1. Combine all ingredients in a blender

1 cup unsweetened almond milk and mix until smooth.
1 cup spinach
1 pear, cored
1/2 teaspoon of matcha tea powder BENEFITS
Has plenty of vitamin C and fiber
Purple Detox Smoothie

INGREDIENTS
1 cup non-dairy milk or water
1/2 cup red cabbage
1 ripe banana
1/2 cup blueberries
2 leaves medium kale chopped

PROCESS
1. Place the liquid in the blender, followed by
the remaining ingredients.
2. Puree the mixture until smooth. A high-
quality blender should achieve this without
the need to strain the smoothie.
3. Taste the mixture to see if it needs a bit of
maple syrup for extra sweetness. If your
banana is ripe, the smoothie shouldn’t need
any added sweetener.
4. Divide the drink into 2 glasses and serve.
This can also be refrigerated for later.

BENEFITS
1. Boost on energy
2. Weight Loss
3. Anti-Cancer
 Green Detox Smoothie
INGREDIENTS PROCESS
3 cups frozen diced pineapple 1. Combine all ingredients in a blender
3 cups fresh baby spinach and pulse until smooth.
1 cup frozen diced banana 2. Add a little water or juice if needed to
1 celery rib (optional) help the blender blend.
1 Tbsp. grated fresh ginger (start with less
and add more if desired)
1 Tbsp. chia seeds
juice from half a lime

BENEFITS
1. Heart-healthy fiber and potassium
2. Strenghtens tissues and bones
5-Ingredient Detox
Smoothie

INGREDIENTS
Frozen berries
Spinach
Flaxseed
Fruit juice
Frozen banana

PROCESS
1. Blend the ingredients together

BENEFITS
1. Rich in fiber
2. Natural antioxidants
3. Has immune-boosting nutrients for optimum
health
Peachy Green
Protein
Smoothie

INGREDIENTS PROCESS
2 scoops vanilla 1. Add all ingredients to blender. Mix until
1 cup unsweetened almond milk smooth.
1 cup frozen peaches
1/2 cup frozen pineapple
1/2 banana
2 cups kale
1 tablespoon ground flaxseed

BENEFITS
1. Contains disease-fighting antioxidants
2. Boost immunity and suppress inflammation.
 Golden Milk

INGREDIENTS PROCESS
1 cup unsweetened non-dairy milk, 1. Whisk coconut milk, cinnamon, turmeric,
preferably coconut milk beverage or ginger, honey, coconut oil, peppercorns,
almond milk and 1 cup water in a small saucepan; bring
1 (3-inch) cinnamon stick to a low boil. Reduce heat and simmer until
1 (1-inch) piece turmeric, unpeeled, thinly flavors have melded, about 10 minutes.
sliced, or 1/2 teaspoon dried turmeric Strain through a fine-mesh sieve into
1 (1/2-inch) piece ginger, unpeeled, thinly mugs and top with a dash of cinnamon.
sliced
1 tablespoon honey Do Ahead
1 tablespoon virgin coconut oil 2. Golden milk can be made 5 days ahead.
1/4 teaspoon whole black peppercorns Store in an airtight container and chill.
Ground cinnamon (for serving) Warm before serving.

BENEFITS
1. Contains disease-fighting antioxidants
2. Boost immunity and suppress inflammation.
Sunrise Detox Smoothie

INGREDIENTS
1 medium banana frozen
½ cup mango frozen
½ cup strawberries frozen
½ cup pineapple fresh or frozen
1 cup coconut water or filtered water
1 juice of a lemon optional

PROCESS
1. Place the ingredients into a high speed
blender and blend for 2 minutes or until the
mixture is completely smooth.

BENEFITS
1. Aids in hydration
2. Packed with vitamins, fiber, and
particularly high levels of antioxidants
 Cheat's pineapple, Thai
basil & ginger sorbet
INGREDIENTS PROCESS
1 large pineapple , peeled, cored and cut 1. A couple of days before eating, tip
into chunks everything into a blender or smoothie
juice and zest maker with 200ml water and blitz until
1 lime very smooth. Pour into a freezable
1 small piece of ginger , sliced container and freeze overnight until solid.
handful Thai basil leaves, plus a few extra 2. A few hours before serving, remove
little ones to serve from the freezer and allow to defrost
75g white caster sugar slightly so it slides out of the container in
vodka or white rum (optional) a block. Chop the block into ice cube-
sized chunks and blitz in the blender or
smoothie maker again until you have a
thick, slushy purée. Tip back into the
BENEFITS container and refreeze for 1 hr or until it
can be scooped out.
Good source of bromelain, an anti- 3. To serve, scoop the sorbet into chilled
inflammatory proteolytic enzyme. Ginger bowls or glasses and top with extra basil.
(Zingiber officinale) is a natural If you want you can drizzle with
cyclooxygenase inhibitor, and it has
something a little more potent, such as
numerous other anti-inflammatory
vodka or white rum.
mechanisms.
 Instant
berry
banana
slush

INGREDIENTS PROCESS
2 ripe bananas 1. Slice the bananas into a bowl and add
200g frozen berry mix (blackberries, the frozen berry mix. Blitz with a stick
raspberries and currants) blender to make a slushy ice and serve
straight away in two glasses with spoons.

BENEFITS
1. Rich in nutrients.
2. May improve blood sugar levels.
3. Also provides potassium, magnesium,
vitamins C and K, fiber, and prebiotics
 Refreshing
lychee & lime
sorbet

INGREDIENTS PROCESS
3 x cans lychees in syrup 1. Drain the syrup from two cans of lychees
50g caster sugar into a small pan. Add the sugar and
egg white dissolve over a gentle heat. Bring to the
zest from 2 limes , juice from 1 boil for 1 min.
2. Blitz the drained lychees in a food
processor until very finely chopped. Pour in
the lime juice and syrup with the blade still
whirring – don’t worry if the mix isn’t
perfectly smooth at this point. Tip into a 1-
litre container and freeze for at least 6 hrs
BENEFITS until solid.
3. Break up the frozen mix, then return to
1. It is an excellent source of vitamin C and
also contains fiber and other vitamins and the bowl of the processor. Tip in the egg
minerals. white and whizz until thick, pale and
2. The plant compounds in lychee have smooth. Add zest from 1 lime. Return to the
antioxidant properties which are beneficial to container and freeze again, ideally
health. overnight. Serve in scoops with remaining
lychees scattered with a remaining zest.
 Squash and
Caramelized
Onion Tart

INGREDIENTS PROCESS
CRUST CRUST
1 cup whole wheat flour 1. Whisk whole wheat flour, salt, and 1 cup
1 tsp. kosher salt all-purpose flour in a large bowl to
1 cup all-purpose flour, plus more for combine. Add butter and work into dry
surface ingredients with your fingers, smashing
10 Tbsp. chilled unsalted butter, cut into between your palms to flatten, until largest
pieces pieces are the size of a nickel. Drizzle in 6
Tbsp. ice water and rake in with your
FILLING AND ASSEMBLY fingers. Gently squeeze handfuls of mixture
4 Tbsp. extra-virgin olive oil, divided together until a shaggy dough forms. Turn
4 medium yellow onions, thinly sliced out onto a work surface and knead until
Kosher salt only a few dry spots remain. Pat into a disk
3 garlic cloves, thinly sliced and wrap in plastic. Chill until very firm, at
2 Tbsp. Dijon mustard least 2 hours or up to 3 days.
Pinch of cayenne pepper 2. Roll out dough on a lightly floured
4 oz. coarsely grated sharp cheddar or surface to about ⅛" thick. Transfer to tart
Gruyère pan. Lift up edges and allow dough to
½ small butternut squash (a lengthwise slump down into pan. Gently press into
half, about 1¼ lb.), seeds removed corners and trim excess. (If using
1 delicata squash (about 1 lb.), halved springform pan, trim dough to 1½" up sides
lengthwise, seeds removed of pan). Freeze until firm, 15–20 minutes, or
1 small sweet potato cover and chill up to 12 hours.
1 small red onion
2 sprigs thyme
2 Tbsp. unsalted butter
Flaky sea salt
PROCESS
FILLING AND ASSEMBLY
3. Place a rack in lower third of oven;
preheat to 350°. Swirl 2 Tbsp. oil in a large
skillet to coat bottom and add yellow
onions; season with kosher salt. Set skillet
over medium heat and cook onions,
stirring occasionally and making sure to
scrape bottom of pan, until very soft and
deep golden brown, 15–20 minutes. Add
garlic and cook, stirring occasionally, until
onions are caramelized and deeply
browned, 25–30 minutes (if any pieces get
super dark and stick to the pan, a few
drops of water should dislodge them). Let
cool.
4. Brush mustard over chilled dough, then
sprinkle with cayenne. Stir cheese into
caramelized onion mixture and spread
across crust in an even layer.
5. Using a mandoline or very sharp knife,
thinly slice both squashes crosswise. Cut
sweet potato and red onion in half
lengthwise, then thinly slice crosswise with
mandoline. Arrange vegetables in
concentric circles, with rounded edges
facing up, starting from the outside edge,
leaning slices against the crust, and
working your way inward. Drizzle
remaining 2 Tbsp. oil over vegetables and
season with kosher salt.
6. Bake tart until edges of vegetables are
browned (a few spots may even get
deeply browned) and crust is golden
brown, 75–90 minutes.
7. Melt thyme and butter in a small
saucepan and cook just until butter is
bubbling. Brush over tart with a pastry
brush and sprinkle with sea salt.

BENEFITS
1. Increase strength and fitness.
2. Maintain a healthy weight.
 Black Seed Bread
INGREDIENTS PROCESS
Nonstick cooking oil spray 1. Preheat oven to 200°. Line a 9x5" loaf
1 cup flaxseed, divided pan with parchment paper, leaving a
6 large eggs generous overhang on both long sides.
3 Tbsp. grapeseed or extra-virgin olive oil Coat with nonstick spray. Grind ½ cup
1 Tbsp. tahini flaxseed in spice mill to a fine powder.
1 cup black sesame seeds Whisk eggs, oil, and tahini in a large bowl
½ cup white sesame seeds to combine. Add ground flaxseed, black
½ cup poppy seeds and white sesame seeds, poppy seeds,
1 Tbsp. kosher salt salt, and remaining ½ cup flaxseed and
mix well. Let sit 30 minutes to let flax
hydrate.
2. Scrape batter into prepared pan and
bake until top is firm to the touch (an
instant-read thermometer inserted into
the center should register 165°), 1½–2
hours. Transfer pan to a wire rack and let
BENEFITS loaf cool in pan 5 minutes. Using
parchment overhang, lift loaf out of pan
May reduce body weight
and onto rack; remove parchment. Let
loaf cool completely.
 Olive Oil Galette
With Spicy Greens
INGREDIENTS
DOUGH ASSEMBLY
1½ cups (188 g) all-purpose flour 3 Tbsp. extra-virgin olive oil
1 tsp. sugar 1 medium leek, white and pale green
¾ tsp. kosher salt parts, halved lengthwise, sliced
⅓ cup full-fat plain yogurt (not Greek) crosswise on a diagonal 1–1½”-thick, or 4
3 Tbsp. extra-virgin olive oil scallions, coarsely chopped
2 garlic cloves, thinly sliced
½ tsp. crushed red pepper flakes
1 bunch Swiss chard (about 1 lb.), ribs
and stems removed, leaves torn into
BENEFITS bite-size pieces
1. Has Strong Anti-Inflammatory Properties Kosher salt, freshly ground pepper
2. Rich in Healthy Monounsaturated Fats 1 oz. Parmesan, finely grated (about 1
cup)
All-purpose flour (for surface)
1 large egg, beaten to blend
Full-fat Greek yogurt (optional) and
coarsely chopped tender herbs (such as
dill, parsley, and/or tarragon; for serving)
1 tsp. finely grated lemon zest
PROCESS
1. Whisk flour, sugar, and salt in a large ASSEMBLY
bowl to combine. Whisk together yogurt 2. Heat oil in a large skillet over medium.
and oil in a small bowl (it won’t be Add leek and cook, stirring, until softened
perfectly smooth). Make a well in center of and wilted (don’t let it take on any color),
dry ingredients and scrape in yogurt 6–8 minutes. Add garlic and red pepper
mixture. Using a fork, gradually flakes and cook, stirring, just until garlic
incorporate dry ingredients into yogurt begins to soften, about 1 minute. Add Swiss
mixture, then use your hands to work chard by the handful, letting each addition
together until a shaggy dough forms (you wilt slightly before adding more; cook,
can also turn out onto a surface if that’s stirring often, just until chard is tender,
easier). If the dough doesn’t come about 4 minutes. Remove from heat;
together in 1 piece, knead in 1 Tbsp. ice season with salt and pepper. Transfer
water. Shape dough into a 1”-thick disk. Swiss chard mixture to a large bowl and
Wrap in plastic and chill at least 2 hours let cool 20 minutes. Mix Parmesan into
and up to 12 hours. filling.
3. Preheat oven to 400°. Unwrap dough
and roll out on a lightly floured sheet of
parchment paper to a 12” round about ⅛”
thick. Slide dough and parchment onto a
baking sheet. Scatter filling over dough,
leaving a 1½” border. Bring edges of dough
up and over filling, overlapping as needed;
brush dough with egg. Chill in freezer 10
minutes.
4. Bake galette, rotating front to back
halfway through, until crust is golden
brown and cooked through, 40–50
minutes. Let cool slightly on baking sheet.
5. To serve, dollop filling with yogurt if
desired and top with herbs and lemon
zest.
 Super-Seedy
Gluten-Free
Bread

INGREDIENTS 3. Combine maple syrup and 1 cup warm

(not hot, ideally about 100°) water in a
¾ cup steel-cut oats
small bowl. Sprinkle yeast over and let
1 cup plus ¼ cup buttermilk, divided
stand until yeast is beginning to foam and
1 cup teff flour
smells bready (if it doesn’t foam after 10
½ cup flaxseeds
minutes, get new yeast). Stir into dry
½ cup raw sunflower seeds
ingredients along with oil and remaining ¼
½ cup roasted, unsalted almonds, coarsely
cup buttermilk. Add rehydrated oats and
chopped
stir until combined (if using old-fashioned
½ cup roasted, unsalted pumpkin seeds
oats, add them along with 1 cup
(pepitas)
buttermilk).
½ cup walnuts, coarsely chopped
4. Cover bowl with plastic wrap and let rise
¼ cup flaxseed meal (or grind ¼ cup
in a warm spot until dough has puffed
flaxseeds in a spice mill)
slightly (it won’t rise like non-gluten-free
¼ cup whole psyllium husks
dough, but if you poke your finger into it, it
2 tablespoons chia seeds
should feel less dense than before) and
1 tablespoon kosher salt
there may be some subtle cracks across
3 tablespoons pure maple syrup
surface of dough, 1¼–1½ hours.
1 teaspoon instant or active dry yeast
5. Stir dough gently to deflate, then
¼ cup olive oil
transfer to an 8x5" loaf pan (dough should
reach to about the top of pan and this is
fine!). Cover with plastic wrap and let
PROCESS
dough rise again until domed slightly, 1–1¼
1. Mix oats and 1 cup buttermilk in a small hours.
bowl. Chill overnight to rehydrate oats. 6. Preheat oven to 350°. Bake bread until
2. Whisk teff flour, flaxseeds, sunflower top is dark brown and springs back when
seeds, almonds, pepitas, walnuts, flaxseed pressed and an instant-read thermometer
meal, psyllium husks, chia seeds, and salt inserted into the center registers 190°, 60–
in a large bowl. 75 minutes. Let cool in pan slightly before
slicing.
 Vegan Lasagna
INGREDIENTS For the filling:
2 pounds soft tofu, drained
For the eggplant:
1/3 cup finely chopped Italian parsley
1 1/2 pounds eggplant (about 2 small)
leaves
2 teaspoons kosher salt, plus more as
3 tablespoons nutritional yeast
needed
(optional)
1/4 cup extra-virgin olive oil
2 teaspoons finely grated lemon zest
Freshly ground black pepper
(from about 2 medium lemons)
1 teaspoon finely chopped fresh Italian
2 tablespoons freshly squeezed lemon
parsley leaves
juice, plus more as needed (from about
1/2 teaspoon red wine vinegar
1/2 lemon)
Pinch red pepper flakes
2 teaspoons kosher salt, plus more as
needed
For the sauce:
1/2 teaspoon freshly ground black
2 (28-ounce) cans whole peeled
pepper, plus more as needed
tomatoes, preferably San Marzano
1/4 cup extra-virgin olive oil
1 medium yellow onion, finely chopped
2 medium garlic cloves, minced
1 tablespoon tomato paste
1 bay leaf
1/4 teaspoon red pepper flakes, plus more
as needed
Kosher salt
2 tablespoons capers
For the noodles:
Kosher salt
12 ounces dried lasagna noodles
PROCESS To finish the eggplant:
1. Using paper towels, pat the eggplant
For the eggplant:
slices dry on both sides. In a large
1. Heat the oven to 350°F(180°C) and
nonstick frying pan, heat 1 1/2 teaspoons
arrange a rack in the middle.
of the oil over medium-high heat. Add
2. Cut the eggplant(s) lengthwise into 1/8-
just enough eggplant to sit in a single
inch-thick slices. Place in a single layer on
layer in the pan and sear on both sides,
a flat surface or 2 baking sheets,
about 2 minutes per side. Taste and
overlapping slightly as needed, and
season with salt and pepper as needed.
sprinkle evenly with 1 teaspoon of the salt.
Transfer to a plate and repeat in
Flip the eggplant and sprinkle evenly with
batches, adding another 1 1/2
the remaining 1 teaspoon salt. Let sit until
tablespoons of the oil and the remaining
water beads form on the surface, at least
uncooked eggplant.
30 minutes.
2. While the eggplant cooks, place the
3. Meanwhile, prepare the sauce.
remaining 2 tablespoons olive oil,
parsley, vinegar, red pepper flakes, and a
For the sauce:
pinch of salt in a large bowl and stir to
1. Using a food processor fitted with a
combine. 3. Transfer the seared eggplant
blade attachment, pulse the tomatoes
to the oil-vinegar mixture and toss. Taste
and their juices in batches until coarsely
and season with additional salt as
chopped (about 10 pulses). Heat the oil in
needed.
a large saucepan with a tight-fitting lid
over medium-high heat until shimmering.
For the noodles:
Add the onion and cook, stirring
1. Bring a large pot of heavily salted
occasionally, until translucent, about 3
water to a boil over medium-high heat.
minutes. Add the garlic and cook until
Add the noodles and cook, stirring
fragrant, about 30 seconds more.
occasionally, until al dente, about 7
2. Push the onions and garlic to one side of
minutes. Drain. When cool enough to
the pan and add the tomato paste to the
handle, lay the pieces flat on a lightly
empty side of the pan. Cook the paste
oiled baking sheet.
slightly to remove the raw flavor, stirring
occasionally, about 1-2 minutes. Stir the
onions and garlic into the paste to
incorporate. Add the chopped tomatoes,
bay leaf, red pepper flakes, and a few
pinches of salt. Bring the mixture to a boil,
then reduce the heat to low, cover, and
simmer for 45 minutes to meld the flavors.
3. Add the capers, taste, and season with
additional salt and red pepper flakes as
needed; set aside.
PROCESS
For the filling:
1. Place the tofu, parsley, nutritional yeast
(if using), lemon zest, lemon juice, and
measured salt and pepper in the bowl of a
food processor fitted with a blade
attachment and process until smooth,
about 30 seconds. Taste and season with
more lemon juice, salt, and pepper as
needed; set aside.

To assemble the lasagna:

1. Spread a thin layer of tomato sauce in
the bottom of a 13-by-9-inch baking dish.
Place a single layer of noodles on top of
the sauce, about 3 regular-sized noodles.
Top the noodles with a quarter of the tofu
filling (about 1 cup) and spread evenly. Lay
a quarter of the eggplant slices over the
filling. Spread about 1 cup of sauce over
the eggplant and sprinkle with about 1/4
cup of the basil leaves. Make three more
layers of noodles, filling, eggplant, sauce,
and basil, omitting the basil from the top
layer.
2. Cover with foil and bake for 50 minutes.
Uncover and bake until bubbling, about 10
minutes more. Let cool at least 10 minutes
before cutting. Sprinkle with the remaining
1/4 cup basil. Serve with any remaining
tomato sauce.
 Sweet Potato Pizza Crust
INGREDIENTS PROCESS
7 medium 4 oz each sweet potatoes 1. Preheat oven at 450 degrees F and
1 tbsp olive oil extra virgin spray half sheet baking tray with cooking
1 large garlic clove crushed spray.
1/2 tsp smoked paprika 2. Wash and pat dry sweet potatoes. Cut
1/2 tsp salt off the ends. Using sharp knife or a
1/2 tsp ground black pepper mandoline, cut each sweet potato
2.5 oz low fat mozzarella cheese shredded lengthwise into 1/8 of an inch thick slices.
Add to a large bowl. Drizzle with olive oil
Toppings: and add garlic, smoked paprika, salt and
1/2 red onion sliced pepper.
1/2 bell pepper sliced 3. Toss gently to coat. Lay potato slices in
1 cup small broccoli florets a single layer lengthwise, making sure
1 lb ground turkey extra lean they overlap by 1/8 of an inch.
1 tsp oregano dried

1/2 tsp salt

1/2 tsp ground black pepper
3/4 cup tomato sauce
2.5 oz low fat mozzarella cheese shredded
Cooking spray
PROCESS
4. Now time to add your veggies, nothing
else. If you add too many toppings now,
they will either burn or steam the potatoes.
Veggies go in now to roast along with
potatoes. Use red onion, bell pepper and
broccoli. Use what you like and have.
Spread the veggies on top of sweet
potatoes and spray with cooking spray,
and sprinkle with a pinch of salt and black
pepper. Bake on the middle oven rack for
20 minutes and then broil on High for 10
more minutes, turning the sheet half way
through broiling.
5. In the meanwhile, preheat large non
stick skillet on medium heat and add
turkey, oregano, salt and pepper. Cook for
10 minutes or until golden brown and
crispy, stirring occasionally and breaking
into pieces. Chicken or sausage would be
great too. Any or no protein works.
6. Remove from the oven and sprinkle with
2.5 oz cheese, making sure majority of
cheese shreds covers the seams. This way
cheese will act as a glue and help form
“the crust”. Drizzle tomato sauce on top.
Sprinkle turkey pieces and cover with
remaining 2.5 oz cheese. Return pizza to
the oven and broil on High for 8 – 10
minutes or until cheese is bubbly and
golden, turning the sheet half way. Cut into
12 slices and serve hot or cold. I like cold
pizza and it holds together even better.

BENEFITS
High in fiber and antioxidants, which protect
your body from free radical damage and
promote a healthy gut and brain
Zucchini Lasagna

INGREDIENTS
5 medium zucchini cut lengthwise into 1/8"
thick slices
1 lb ground turkey or ground beef
1 tbsp oil for frying
1 1/2 tsp dried oregano divided
1 tsp dried basil
1 tsp garlic powder
1/2 tsp salt + more for zucchini
Ground black pepper to taste
1 tbsp sugar, honey or maple syrup
2 x 14 oz cans tomato sauce low sodium
11 oz box fresh spinach or 1 package of frozen
spinach, thawed & squeezed
15 oz tub cottage cheese or ricotta cheese
1 large egg
3 tbsp quinoa uncooked
8 oz mozzarella cheese shredded
1/3 cup Parmesan cheese grated

PROCESS
Prep zucchini slices:
1. Cut zucchini lengthwise into 1/8" thick
slices. Line large baking sheet with
double layer of paper towels.
2. Place sliced zucchini in a single layer
and sprinkle with salt, repeating with
remaining zucchini. Set aside for 30
minutes. Salt will pull away moisture from
zucchini making less watery zucchini
lasagna.
PROCESS Assemble lasagna:
1. Preheat oven to 375 degrees F. Now it’s
Make meat sauce, cheese and spinach
finally time to assemble zucchini
fillings:
lasagna.
1. In the meanwhile, preheat large skillet on
2. Pat dry each zucchini layer with paper
medium-high heat, swirl oil to coat and
towels transferring to another dish. You
add ground meat. Cook for 5 minutes,
want to absorb moisture between each
constantly breaking into small pieces and
zucchini layer as much as possible. Using
stirring. Add 1 tsp oregano, basil, garlic
your hands squeeze as much liquid as
powder, salt and pepper; cook for 30
possible from spinach and set side.
seconds, stirring.
3. In 9" x 13" baking dish, add a few
2. Add tomato sauce and maple syrup;
tablespoons of tomato meat sauce,
stir, bring to a boil and simmer on low for 5
spread with a spoon and sprinkle with
minutes. Transfer to a medium bowl and
quinoa. Place sliced zucchini overlapping
set aside.
a bit to create a single layer. Spread 1/3
3. Return skillet to medium heat, add
of tomato meat sauce, then 1/3 of ricotta
spinach in batches as it starts to wilt,
cheese mixture, sprinkled with 1/4 of
stirring in between. Transfer to a bowl and
mozzarella and 1/3 of spinach.
let cool.
4. Repeat until you run out of ingredients
4. In a medium bowl, add ricotta cheese,
finishing with a layer of zucchini, topped
egg and 1/2 tsp oregano. If using cheese
with a bit of meat sauce, then sprinkled
with large curds, puree with an immersion
with remaining mozzarella and all of
blender until smooth. Set aside.
Parmesan cheese.
5. Bake covered with aluminum foil or
silicone lid for 30 minutes, then uncover
BENEFITS and bake for another 20 minutes. Let
1. Rich in vitamin B6 stand for 20 minutes before slicing. Cut
2. Improved digestion to a lower risk of heart into 8 slices and serve hot.
disease.