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PROTEIN POWDER

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1 cup organic Sprout Living pea protein (Sprout Living

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3 tablespoons organic Terrasoul cacao powder

Click here http://www.terrasoul.com OR

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1/4 cup organic ground Terrasoul flaxseed. Click here http://www.terrasoul.com OR

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1 cup raw organic GoRaw pumpkin seeds

Click here http://www.Thrivemarket.com

1/2 cup ground organic Terrasoul chia seeds

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1 teaspoons Simply Organic cinnamon 

*Use a coffee grinder to grind up the chia seeds and pumpkin seeds. 

*Blend all the above ingredients together in a large bowl. Mix well. 

*Store in tightly closed glass jar. 

There are several ways you can blend this up. 

You will use 4 tablespoons in 8 oz. 

You can make a smoothie by adding a banana and other fruit. 

You can make it more of a liquid beverage by adding your own plant based milk and  sweetener, like agave, coconut sugar, maple sugar, date sugar.

TURKEY MEAT LOAF

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Preheat oven to 350°

1.5 # of organic ground turkey

 1 1/2 cups finely ground organic walnuts (terrassoul. Terrasoul.com or Amazon)

1 cup organic onion

4 cloves crushed organic garlic

1/2 cup organic celery

1/2 cup grated organic carrots

1 organic sweet red pepper chopped

1 tsp sea salt

1 tsp Simply Organic Italian seasoning (simplyorganic.com, iherb, Thrive Market, Amazon)

Dash of organic red pepper flakes

*In a skillet sautee the onions, garlic and celery and red pepper in the olive oil. 

*In a large bowl add meat, nuts, salt, Italian seasoning, dash of red pepper flakes. ALL the rest of the above ingredients including the sautéed onion, garlic, carrots sweet pepper and celery.

*Mix the ingredients well. Form into a loaf or circle and place it in a baking dish. 

*Spread beet ketchup on the top of the meatloaf before you put it in to bake. 

*Bake for 45 minutes with a piece of parchment paper on top. 

BEET KETCHUP 

1 – 8.8oz package of organic cooked beets (I used Love Beets. Thrive Market, Amazon or Whole Foods)

3 tbs. Organic Lemon juice. (Use a fresh lemon or have Organic Italian Volcano 100% lemon juice on hand. Costco, Whole Foods, Amazon) 

1 tbs organic wheat free Tamari (San-J 25% less sodium. Amazon or 

Whole Foods

1/4 tsp. Simply Organic  garlic granules 

1/4 tsp.  Simply organic onion powder

4 tbs. Organic Maple sugar (or whatever sweetener you like)

2 tbs raw honey

3 tablespoons cream balsamic glaze vinegar (Isola import from Italy. at Amazon or Whole Foods)

1/4 tsp. Simply Organic cinnamon  

1/8 tsp. Simply Organic clove

1/8 tsp. Simply Organic cardamom (optional)

Put all ingredients in a cuisinart or blender and blend away.

The flavor is best made a day ahead. Keep refrigerated. 

GUACAMOLE 

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2 ripe organic avocados 

1 tablespoon organic lime or lemon juice (Italian Volcano from Italy. Amazon)

1/2 teaspoon sea salt

1 teaspoon Simply Organic chives

1/2 teaspoons Simply Organic parsley or cilantro 

1/2 teaspoon Simply Organic garlic powder 

1 tablespoon very finely chopped organic onion 

Organic red pepper flakes to taste

2 tablespoons chopped ripe, red, organic tomato (use more if you like)

Mash the 2 avocados in a bowl. Add the rest of ingredients and mix together. 

Keep the avocado seed in the guacamole to keep it from turning brown. 

GREEN SAUCE

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23 tomatillos 

2 – 3 sweet bananas peppers(don’t get fooled like me they are hot)

1/4 cup chopped onion

2 cloves garlic

1 tbs. raw pumpkin seeds

Salt to taste

Roast tomatillo and peppers 375 for 15 minuets. Turn them around during roasting time.

Blend in a blender. 

BEET KETCHUP 

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1 – 8.8oz package of organic cooked beets (I used Love Beets. Thrive Market, Amazon or Whole Foods)

3 tbs. Organic Lemon juice. (Use a fresh lemon or have Organic Italian Volcano 100% lemon juice on hand. Costco, Whole Foods, Amazon) 

1 tbs organic wheat free Tamari (San-J 25% less sodium. Amazon or 

Whole Foods

1/4 tsp. Simply Organic  garlic granules 

1/4 tsp.  Simply organic onion powder

4 tbs. Organic Maple sugar (or whatever sweetener you like)

2 tbs raw honey

3 tablespoons cream balsamic glaze vinegar (Isola import from Italy. at Amazon or Whole Foods)

1/4 tsp. Simply Organic cinnamon  

1/8 tsp. Simply Organic clove

1/8 tsp. Simply Organic cardamom (optional)

Put all ingredients in a cuisinart or blender and blend away.

The flavor is best made a day ahead. Keep refrigerated. 

FRUITS FOR OUR HEALTH

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*GRANNY SMITH APPLES are the best to aide in weight loss because of their high fiber content. Nutrients in apples help with gut health with good bacteria. They can help reduce inflammation. Apples are on the low glycemic index so not causing blood sugar spikes.

*POMEGRANATES are high in antioxidants which may help the heart artery walls from thickening by reducing inflammation. The bright plant pigments are said to help the heart. Pomegranates have polyphenol compounds that may help cholesterol and plaque build up and lowering blood pressure. 

*PINEAPPLE contains bromelain a digestive enzyme. This is a group of enzymes that can help reduce inflammation. Eating  it may help reduce all the muscle aches and pains from inflammation or inflammation from infection, arthritis or even surgery. 

*BANANAS contain potassium, vitamin C, B6 and natural oils. These may help hair growth by stimulating follicles, creating more circulation and the natural oils help moisturize the hair. Bananas contain a mineral, silica, that can help utilize collagen. This may possibly make hair stronger and thicker. 

*BLUEBERRIES contain flavonoid antioxidants that may increase blood and oxygen flow to the brain. On the whole they may protect the brain from the ravages of age related brain disease. 

*PEARS contain both soluble and insoluble fiber they are instrumental in digestion and bowel health. The red varieties have been linked to lowering your risk of diabetes.

*CHERRIES contain antioxidants and anti-inflammatory compounds. One particular antioxidant, Quercetin, may promote a feeling of calmness. Cover your cherries in dark chocolate and you have a superb snack to help with stress and anxiety. 

*FIGS contain calcium, potassium, and Vitamin K that contribute strengthening our bones. Add chopped figs to your salads.

*PLUMS have vitamin C that play a role in helping create collagen. They contain Vitamin K to maintain healthy bones and teeth. 

*LEMONS can improve your absorption of iron in plant foods helping with anemia. The citric acid in the lemons may help to prevent kidney stones. 

*KIWI has a high content of vitamin C helping your body build more white blood cells to help heal any infections. Kiwis also contain folate and vitamin E to help support your immune system. 

*AVOCADO contains oleic acid which may help prevent wrinkles. The Vitamin E protects skin from oxidative stress. The omega fatty acids help keep skin hydrated and the monounsaturated fats support a healthy skin membrane. 

*PAPAYA contains Papain that breaks down dead skin cells helping your skin to exfoliate. Papaya also contains beta-carotene and  lycopene to help against skin damage from the sun. The vitamin A and antioxidants may help the lines and wrinkles. 

*GRAPEFRUIT contains naringin and naringenin, antioxidants that help reduce inflammation that may help protect liver cells. Grapefruit can also increase enzymes that burn fat. 

*GUAVA having high vitamin C and the highest of fibers (pectin) called hypocholesterolemic, the red guava, has potential to reduce cholesterol content. 

*RASPBERRIES with their “raspberry ketones” similar to norepinephrine (a fat burning hormone) may increase the metabolism and promote the breakdown of fat. 

*STRAWBERRIES are a low glycemic fruit that will not cause a blood sugar spike. Especially good for diabetics looking for a sweet treat. 

*DATES have a sustained energy release because of their high fiber content along with large amounts of natural sugars. Even though high in natural sugar they are low on the glycemic index. 

*ORANGES contain flavonoids along with Vitamin C an antioxidant that contribute to eye health by protecting the eyes from free radical damage. 

*WATERMELON is 92% water keeping you hydrated. The potassium in watermelon can help with the water balance.

CHICKEN CACCIATORE

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Preheat oven 350°
2 tablespoons organic butter
2 tablespoons organic olive oil (Thrive Market)
1 cup diced organic onion
1 chopped sweet organic red pepper
2 stalks finely chopped organic celery
3 cloves organic finely chopped garlic 
1 cup uncooked organic rice
1 teaspoon Simply Organic Italian Seasoning 
1 teaspoon sea salt

Pepper to taste
1/4 cup Go Raw organic pumpkin seeds (Vitacost, Iherb or Amazon)
1 cup organic wine
4 organic bone in chicken thighs
1 jar 23.5 oz. Primal Kitchen Organic Vodka Sauce (Thrive Market or Amazon)

In a large skillet melt the 2 tablespoons butter and add the 2 tablespoons olive oil. 
Brown the chicken on both sides. Remove chicken to a plate when done browning and set aside. 

To the skillet with the oils add the onion, pepper, celery, garlic and sauté until soft. 
Push the veggies aside around the side of the skillet leaving a well and add the rice to the middle and sauté for about 5 minutes. Add the Italian seasoning salt, pepper and mix together with the veggies. 

Add the wine and spaghetti sauce and stir all together. Add in the chicken, spooning sauce on top of the chicken. 

Bake in oven 40 minutes. 

Plate and grate on some Mitica Parmigiano Reggiano raw cow Parma (Whole Foods) and some organic green olives. 

CHICKEN AND CASHEWS

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5 tablespoons organic olive oil (Thrive Market Brand)

1/2 cup diced organic shallots 

1 cup diced organic celery

1 tablespoon minced organic garlic

2 cups diced baby bok choy

1 – 4.9 oz can organic sliced water chestnuts ( Native Forest. Amazon)

1/2 cup organic green onions chopped

1 cup raw organic cashews

1/2 tablespoon raw honey 

1 cup organic broth

4 tablespoons organic tamari

2 tablespoons organic coconut aminos

1# organic chicken breast tenders

Organic tapioca flour 

Prep work:

I always soak my meat in cold, salted  water for 30 minutes.

Times up rinse and pat dry. Cut into bite sized pieces. Set aside.

In a measuring cup measure the broth. Add to that the tamari, coconut aminos and honey. Mix it up and set it aside. 

In a skillet add 3 tablespoons of olive oil. Turn the heat on and sauté until soft the shallots, celery, garlic and baby bok choy. Put this in a bowl so you can cook the chicken in the same skillet.  

Coat the cut pieces of chicken with tapioca flour. 

Add two more tablespoons of olive oil to the skillet and add the chicken.

Allow the chicken to cook until it gets some color.

Add to the chicken the measuring cup of broth with all the other condiments. Stir and make sure the chicken is thoroughly cooked.

Now you can add the vegetables, the sliced water chestnuts, green onions and the cashew nuts. Mix it up. 

Serve the chicken and cashews over rice.

CRISPY TOFU

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16 oz. Organic firm tofu 

PREPARING TOFU

Cut the tofu into 1 inch pieces. Bring a pot of salted water to a boil. (This helps remove excess water from the tofu) Put the cubes of tofu into the boiling water and boil for about 3 to 5 minutes. Drain the tofu in a colander. Allow the tofu to dry on paper towels.

*TOFU COATING

2 tablespoon organic almond flour (Terrasoul. Terrasoul.com, iherb, Amazon)

1 teaspoon sea salt

3/4 cup organic almond milk (Elmhurst. Thrive Market)

1/2 cup organic tapioca flour (Terrasoul. Terrasoul.com, IHerb, Amazon)

1 teaspoon Simply Organic garlic powder (IHerb, Vitacost, Amazon)

1 teaspoon Simply Organic onion powder 

Black pepper to taste

Organic spray olive oil oil (Thrive Market Brand)

Preheat oven to 400°

Prepare a cookie sheet with parchment paper. Spray the parchment paper with the spray oil.

In a mixing bowl add the almond flour, sea salt, tapioca flour, garlic powder, onion powder, black pepper and mix well. Add the almond milk and mix again. The batter should have no lumps. 

Coat each piece of tofu with the mixture. Put each piece of tofu on the baking sheet. Spray the tofu pieces, thoroughly, with the spray olive oil.

Put the cookie sheet in the oven to bake on the middle rack of the oven.

Bake for 20-30 minutes. The tofu will be nicely brown when done.

*VEGETABLE COMPOTE

2 tablespoons vegan butter (Nutiva. Thrive Market, Amazon)

2 tablespoons organic olive oil (Thrive Market Brand)

1 red organic sweet pepper 

1/2 cup diced organic celery

2-3 finely diced organic garlic cloves

1/4 cup finely chopped organic shallots 

Organic red pepper flakes to taste

1/2 teaspoon Simply Organic thyme (I Herb, Vitacost, Amazon)

2 tablespoons Simply Organic dried chives

Melt the vegan butter in a skillet.  Add the olive oil, red pepper, celery, garlic, shallot and sauté until soft. Add the red pepper flakes, thyme and chives. 

Into the same skillet add the crispy tofu. Toss to mix. Serve on rice. 

TURKEY MEAT LOAF

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Preheat oven to 350°

*MEAT

1.5 # of organic ground turkey

3 tablespoons organic olive oil

1/2 cup finely chopped organic onion

3 cloves  finely chopped organic garlic 

1/2 cup finely chopped organic celery

1 1/2 cups grated organic carrots 

1 red organic pepper finely chopped

1 1/2 cups finely ground organic walnuts (terrassoul. Terrasoul.com or Amazon)

1 tsp sea salt

1 tsp Simply Organic Italian seasoning (simplyorganic.com, iherb, Thrive Market, Amazon)

Dash of organic red pepper flakes

In a skillet sautee the onions, garlic, red pepper, carrots and celery in the olive oil. Set aside to cool a bit.

In a large bowl add meat, ground walnuts, salt, Italian seasoning, dash of red pepper flakes and mix well. Use your hands. Add in the sautéed onion, garlic and celery, carrots and red pepper. Mix the rest of the ingredients well. Form into a loaf or circle and place it in a baking dish. I line the baking dish with parchment paper.

Top the meat loaf with beet ketchup before you put it in to bake. 

BAKE covered with a piece of parchment paper for 45 minutes.

*BEET KETCHUP 

1 – 8.8oz package of organic cooked beets (I used Love Beets. Thrive Market, Amazon or Whole Foods)

3 tbs. Organic Lemon juice. (Use a fresh lemon or have Organic Italian Volcano 100% lemon juice on hand. Costco, Whole Foods, Amazon) 

1 tbs organic wheat free Tamari (San-J 25% less sodium. Amazon or 

Whole Foods

1/4 tsp. Simply Organic  garlic granules 

1/4 tsp.  Simply organic onion powder

4 tbs. Organic Maple sugar (or whatever sweetener you like)

2 tbs raw honey

3 tablespoons cream balsamic glaze vinegar (Isola import from Italy. at Amazon or Whole Foods)

1/4 tsp. Simply Organic cinnamon  

1/8 tsp. Simply Organic clove

1/8 tsp. Simply Organic cardamom (optional)

Put all ingredients in a cuisinart or blender and blend away.

The flavor is best made a day ahead. Keep refrigerated.