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5
The Blogilates

k
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28 Day Reset
Bonus Vegan Edition

Plant
Based
Recipes
Cassey Ho & Erin Woodbury
 The Blogilates 28 Day Reset
Vegan Edition, Whole Food Recipes

By: Cassey Ho
in collaboration with
Erin Woodbury, Certified Nutrition Coach

Food Photographer: Erin Woodbury

DISCLAIMER

Copyright 2016 oGorgeous Inc.

No part of this publication or the information in it may be shared or reproduced in any form by means such as screenshotting,
photographing, printing, scanning, photocopying, or otherwise without prior written permission of the copyright holder. Doing so is
an infringement of our copyright and you will be monetarily fined based on the scale of the violation. Violators will be prosecuted to
the fullest extent of the law. This is your copy for personal use only.

oGorgeous Inc. will not be held liable for your decision to undertake this nutrition guide and suggested meal plan. Before
embarking on any diet or weight loss program you should consult your physician or health care professional, especially if you have
recently been ill or have special dietary or medical requirements, or if you are pregnant or breast feeding, are a child, or are elderly.

You should not rely on the information in this nutrition guide as an alternative to professional medical advice from your doctor or
healthcare provider. Nothing contained in this nutrition guide should be construed nor is intended to be used for medical diagnosis
or treatment. It should not be used in place of the advice of your physician or other qualified healthcare provider. Should you have
any healthcare related questions, please call or see your physician or other qualified healthcare provider promptly. If you have or
suspect that you have a medical problem, you should contact your own physician or local healthcare provider immediately.
 Table of Contents
VEGAN PROTEINS 4
VEGAN GLUTEN-FREE & SOY-FREE 6
WHOLE FOOD SUBSTITUTIONS

o
p.7 Breakfast Recipes
7 Blender Sweet Potato Pancakes
8 Island Banana Bites

o
p.9 Lunch Recipes
9 Avocado Mexi Salad
10 Curried Chick Pea Wraps
10 Lentil Stuffed Bell Peppers
11 Roasted Cauliflower White Bean Soup
12 Vegan Ceviche

o
p.13 Dinner Recipes
13 Black Bean Sweet Potato Patties
14 Butternut Squash Soup

o
p.15 Snack & Side Recipes
15
15
16
17
18
Avocado Hummus Dip
Cauliflower Hummus
Cauliflower Rice with Cilantro
Coco-Nana Bars
Creamy Lemon Garlic
19 Healthy Thai Almond Dressing
20 Lemon Blueberry Bread
Pudding
21 Pumpkin Dip
21 Spicy Hummus Dip
Dressing 22 Sweet Potato Chips
18 Frozen Banana Cashew Bites 22 Vegan Cheesy Pizza Dip
Colada
19 Frozen Pina
 Vegan
Proteins
The Vegan Reset will vary slightly from the Regular Reset Program. Different diets require a different set of goals, omissions
and additions.

Part of the 28 Day Reset is to begin balancing blood sugar to allow body fat to release while maintaining and/or gaining lean
muscle, which revs metabolism and yields a healthier body both inside and out. For vegans, this likely means adding in more
protein than youre used to, and omitting staples such as pasta, bread, potatoes, and flours (those are the worst processed food
offenders). One way to do this is to find the cleanest sources of vegan protein substitute foods possible, and use them to help
you decrease the amount of carbs you might be eating, while kicking up your protein intake a few notches.

Trust us! Get in some muscle building proteinjust for these 28 daysand see what happens! Yes, broccoli and kale have lots
of protein per gram, but the amount youd have to eat would leave your tummy so full there wouldnt be room for much else. This
might mean trying out some meat-substitutes to get in that extra protein. Try gluten-free varieties, and go soy-free, if thats best
for you.Do not feel obligated to buy the brands we list; find the best ones for you! Also, please make sure to read your labels
closely. Not all products are created equally. If youre trying to avoid soy and gluten, your options will be more limited. Soy is a
known endocrine disruptor, and sometimes, can halt weight loss. If youve never gone without it, give it a shot. And if you havent
been eating it, do not feel compelled to start now just because we offer a few recipes with soy.

If you do not want to try any meat alternatives for fear theyre processed, just make sure you are subbing in a little extra quinoa,
legumes, lentils, broccoli, Brussels sprouts, cauliflower, kale, nutritional yeast, chia seeds, flax seeds and/or nuts. Just know your
overall macronutrients per day will differ than those we calculated for weight-loss. Yours will be higher in carbs and fat. So just be
very mindful of portions. (We have a list of whole-food options below, and links to some great products).

Keep in mind that these meals were designed to rotate based on your likes and dislikes. You need not make them all; stick to
the tried and true that work for you. Our Blogilates community is made up of a population of pure awesomeness. We want
to deliver the healthiest practices that meet the multiple needs, beliefs, health restrictions and goals of our tribe. That means
offering meals that include soy for those who really want it, protein meat alternatives for those suffering from high and low blood
sugar, unprocessed meals for those wishing to only eat whole foods, vegan protein powders for people who used to only eat
carbs for breakfast, and as many gluten-free, soy-free vegan brands we can locate (there arent many, but we are hunting them
down for you!).

We are fully aware that we cannot make everyone happy, because nutrition isnt a one-size-fits-all practice. But heres what we
do know: the root cause of most metabolic diseases, including diabetes and cancer, are related to blood sugar disorders. We
also know that without balanced macronutrients, it is more difficult to perform advanced exercise routines, increase power and
endurance, shed body fat and put on lean muscle. Our goal is to teach you how to do that over the next 28 days by providing
balanced meal ideas so that you can take that knowledge and begin creating your own meals in the future with the foods you
love, whatever those may be.

We try very hard not to pick on anyones nutritional beliefs. Science is changing every single day, and as it does, we will be
sharing best practices with you to keep you healthy. If something we suggest doesnt align with your beliefs, theres always a
positive solution.

4
The Vegan Reset Goals Include: 28 Days of.

No added sugar
No white/wheat flours
No processed baked goods
80 ounces+ waterper day
No alcohol
More protein, ideally 20 - 25 grams per meal.
Measure all food, especially your carbs
Eliminate soy/gluten or both for at least 1 week each
Add in protein alternatives if possible
Reduce carbs, or aim for under 40 g of carbs (or less) per meal
If youd like to go gluten and soy-free for 28 days, please select the recipes without gluten and soy, and replace with extra
vegetables and moderate legumes and nuts
BONUS CHALLENGE: No gluten, no soy, no sugar, no alcohol no processed food of any kind*

*Should you wish to take on an additional challenge of omitting ALL processed foods, feel free to substitute or add in lentils, quinoa, beans, nuts and
seeds in place of the meat suggestions. Your carbs and fat will differ from our blood sugar stabilization plan, but if youre OK with that, we fully support
you and want to hear all about your awesome discipline! Just know your results may vary.

LINKS TO GLUTEN-FREE, SOY-FREE MEAT PRODUCTS

(Many of these are certified organic & non-GMO)

http://eatneat.com/

http://greatlifebylucinda.com/instant-veggie-burger-mixes.html

http://beyondmeat.com/products/view/the-beast-burger

http://beyondmeat.com/products/view/feisty-crumble

http://www.sunshineburger.com/products/

http://www.amys.com/products/product-detail/vegan/000373

http://www.hilaryseatwell.com/products/root-veggie-burger/

Its important to know that ingredient brands vary in taste, thickness and texture especially protein powders. Please adjust
your recipes as needed to get the exact flavor and consistency you desire. A little less or more liquid, powder, stevia or flour
is A-OK! Recipes with protein powder may need slight adjustments. Be sure to pick flavors you love, as thatll make the final
product taste great.

To make life easier, feel free to meal prep by doubling some of your favorite recipes to have later on. Recipes that yield 2 - 6
servings were designed to help you if you have a family, are entertaining, or if you need to pack food with you while on the go at
school or work. It also saves money! However, please note that the nutrition information on each recipe is for one serving.

5
 VEGAN GLUTEN-FREE & SOY-FREE
WHOLE FOOD SUBSTITUTIONS
LEGUMES-Serving Size: (1/2 cup)
Baked Beans ................ 6.1 grams of protein
Black Beans .................. 7.6grams of protein
Chickpeas ............ 5.95 grams of protein
Kidney Beans ............... 7.7 grams of protein
Lentils ................. 8.95 grams of protein
Lima Beans .............. 7.35 grams of protein
Navy Beans ................ 7.9 grams of protein
Dried Peas .............. 4.3 grams of protein
Pinto Beans ................... 7 grams of protein
Split Peas ................ 8.2 grams of protein
Black-Eyed Peas ......... 5.5 grams of protein
GRAINS-Serving Size: (1/2 cup cooked)
(*Bobs Red Mill makes many gluten-free grains
and available on-line)
Quinoa ............... 4 grams of protein
Brown Rice ................ 2.5 grams of protein
Amaranth .............. 5.5 grams of protein
Buckwheat Berries ......... 5 grams of protein
Millet ................... 3 grams of protein
Polenta ................... 2.5 grams of protein
Popcorn (one ounce) ... 3.7 grams of protein
Sorghum ......................... 11 grams of protein
Wild Rice .......................... 3.5 grams of protein
SEEDS & NUTS: (1/4 cup)
Almonds .............. 6 grams protein
Cashews ............. 5 grams protein
Walnuts ............... 5 grams protein
Pistachios .................. 6 grams protein
Pine Nuts ............... 3 grams protein
Sunflower Seeds ................. 7 grams protein
Pumpkin Seeds ............ 3 grams protein
Hemp Seeds ......... 10 grams protein (for 2 TBS)
Chia Seeds ........... 3 grams protein (for 2 TBS)
VEGETABLES: (1 Cup)
Cauliflower ................... 3 grams protein
Spinach ................... 1 gram protein
Broccoli ................... 3 grams protein
Peas ................. 8 grams protein
Potato (Med) ............. 4 grams of protein
Corn .............. 5 grams of protein
Kale ......... 2.9 grams of protein
Sweet Potato ................ 4 grams of protein
Brussels Sprouts ............. 4 grams of protein
Swiss Chard ............... 3.4 grams of protein
Asparagus ................ 4.6 grams of protein
6
Breakfast

Blender Sweet Potato Pancakes Yields 2 - Serving Size: 2 Pancakes

- 1/2 cup oat flour

Ingredients: - 1 tsp cinnamon - 1/4 cup plus 2-3 tbsp cashew
- 1 tbsp ground flax - 1/2 tsp baking powder milk
- 2 tbsp water - 1 tsp coconut oil, melted - 2 tbsp cashew butter (or
- 1/4 cup mashed sweet - Pinch of salt another nut butter)
potato* - Stevia, to taste - 2 tbsp chopped pecans
Method:
In a small bowl, combine flax and water. Leave in fridge for 15 minutes or longer (up to overnight if you
want to prep it in advance for the morning). Add flax mixture, sweet potato, flour, cinnamon, baking pow-
der, oil, salt and stevia to a mini blender. Add 1/4 cup plus 2 tablespoons cashew milk and blend. If you like
thinner pancakes, add additional milk. Batter should be on thicker side. Coat a pan with cooking spray over
low-medium heat. Drop batter four times using a heaping tablespoon. Reduce heat to low and cook about 3
minutes per side, or until cooked through and golden. Top with cashew butter and sprinkle with pecans.

*To cook a sweet potato, preheat oven to 400F. Poke holes in potato and wrap in foil. Bake for 40-50 minutes or until soft. Scoop
out center and place in fridge for up to 4 days.

Calories: 339 Protein: 11 g Net Carbs: 28 g Fat: 19 g Fiber: 7 g

7
Breakfast

Island Banana Bites Yields 3 - Serving Size: 2 Balls

Ingredients:
- 1 large ripe banana
- 2 tbsp cashew butter
- 3 tbsp coconut flour - 4 tbsp plus 3 tbsp shredded
- 2 tbsp oat flour coconut
- 2 tbsp ground flax - Pinch stevia
- Pinch salt

Method:
Break banana into pieces and add to a bowl. Add cashew butter, flours, flax, 4 tablespoons coconut, stevia
and salt. With beaters set to low-medium, mix until thick and well combined. Mixture should be firm like
dough. Roll into 6 balls. Coat in remaining coconut. Place in the fridge for 20 minutes or until ready to eat.
These will save for 2 days in fridge.

Calories: 264 Protein: 7 g Net Carbs: 24 g Fat: 14 g Fiber: 8 g

8
Lunch

Avocado Mexi Salad Yields 4 - Serving Size: 1/4 Recipe

Ingredients: - 2 Ears Fresh Organic Corn - 1 Orange Bell Pepper, Chopped

- 5 Tomatoes, Chopped - 2 Persian Cucumbers, Chopped - 1 Yellow Bell Pepper, Chopped
(Discard Seedy Bits) - Juice of 3 Limes - 1 Red Bell Pepper, Chopped
- 1/4 Cup Onion, Minced - 1/3 Cup Cilantro - 1 tsp Garlic Powder
- 2 Avocados, Chopped - 1 tsp Cumin - 1/2 tsp Sea Salt

Method:
Remove the kernels of corn and toss with the rest of the veggies in a large bowl. Add the lime juice, cumin,
garlic powder and sea salt. Toss well. Stir in half the cilantro and toss again. Top with remaining cilantro,
and serve. For a more filling meal, add 1/2 cup black beans to each serving.

Calories: 286 Protein: 6 g Net Carbs: 25 g Fat: 16 g Fiber: 13 g

9
 Lunch

Curried Chickpea Wraps Lentil Stuffed Bell Peppers

Yields 1 - Serving Size: 1 Wrap Yields 1 - Serving Size: 2 Pepper Halves

Ingredients: Ingredients:
- 2/3 cup garbanzo beans - Salt & pepper, to - 1 red bell pepper, cut - 1 Pinch garlic powder
- 1/4 cup mashed avocado taste lengthwise - Salt & pepper, to
- 2 tsp curry powder - Pinch of stevia - 3/4 cup steamed lentils taste
- 2 tbsp green onion, (optional) - 1/4 cup kale leaves, - 1/4 cup roasted
chopped - 1 Paleo Wrap or chopped cashews
- 1/4 red apple, diced several lettuce
- 10 raisins leaves

Method:
In a medium bowl, add beans, avocado and curry
and mash until half the beans are smashed. Add
remaining ingredients and stir. Serve inside a
paleo wrap or over lettuce.
*Macros calculated with Paleo wrap.
https://thrivemarket.com/julian-bakery-paleo-wraps
Method:
Preheat oven to 425 F. De-seed the pepper and
remove its membranes. Bake for 10 minutes. Reset
oven to 350 F. In a small bowl, stir together the
lentils, kale, garlic powder, salt and pepper. Fill
each half of the pepper, top with cashews and
bake for 8 minutes.

Calories: 297* Net Carbs: 14 g Fiber: 14 g Calories: 280 Net Carbs: 37 g Fiber: 13 g
Protein: 11 g Fat: 12 g Protein: 14 g Fat: 9 g

10
Lunch

Roasted Cauliflower White Bean Soup Yields 3 - Serving Size: 1/3 Recipe
- 1 cup onion, chopped
Ingredients: - 1/2 cup carrots, diced - 3 1/2 cups vegetable broth
- 1 large head cauliflower - 1/2 cup celery, diced - 1 1/2 cups carton coconut milk
- 1 tbsp olive or coconut oil - 1 1/2 cups canned white - 1/4 cup nutritional yeast
- 2 cloves garlic, chopped beans, rinsed - 1/4 tsp salt & pepper

Method:
Preheat oven to 425F. Break cauliflower into florets and remove large stems. Place onto a baking sheet.
Spray with coconut oil cooking spray. Bake for 20-25 minutes or until lightly browned on the tips. In a
large pot, heat the oil and garlic for 1 minute. Add the onions and cook for 5-6 minutes over medium heat,
deglazing pot with vegetable broth, as needed. Add the carrots, celery and broth and simmer for 10 minutes.
Add remaining ingredients and the cauliflower and simmer for 5 minutes. Carefully pour into a blender and
process until smooth.

Calories: 295 Protein: 17 g Net Carbs: 30 g Fat: 7 g Fiber: 14 g

11
 Lunch

Vegan Ceviche Yields 2 - Serving Size: 1/2 Recipe

- 1/3 Cup Cilantro, - Juice of 1 Lime

Chopped
Ingredients: - 1/2 Cup Red or Yellow Bell
- 1 Can Hearts of Palm Pepper, Chopped
(Drained) - 3 Green Onions, Chopped
- 2 Large Tomatoes, (or 1/4 Cup Red Onion)
Seeded & Chopped - Juice of 1 Lemon
- 1/2 tbsp Hot Sauce
- 1/4 tsp Sea Salt
- 1/4 tsp Pepper
- 1 Avocado, Chopped
- 1 Jalapeno, Chopped
(De-Seed for Less Spice)

Method:
Slice the hearts of palm about 1/4 thick and place into a large bowl. Add in the tomatoes, cilantro, bell
pepper, onion, jalapeno, lemon and lime juice, hot sauce, salt and pepper and toss well. Fold in the avocado,
and serve. For a more filling meal, add 1/2 cup black beans to each serving on the side with 2 Persian Cucum-
bers.

Calories: 249 Protein: 7 g Net Carbs: 15 g Fat: 15 g Fiber: 12 g

12
 Dinner

Black Bean Sweet Potato Patties Yields 4 - Serving Size: 1 Patty

Ingredients:
- 2 small sweet potatoes, - 1 can black beans - 1/3 cup red bell pepper, diced
peeled and cubed (about 1 - 1 tbsp ground flax seeds - 1 tbsp coconut oil
cup) - 21/2 tbsp water - Salt & pepper, to taste
- Coconut oil cooking spray - 3 cloves garlic, minced - 1 large avocado
- 1 large shallot, diced
Method:
Preheat oven to 400F. Lay potatoes on a nonstick baking sheet and coat with cooking spray. Bake for 25 minutes or until tender
and golden on the outside. Drain and rinse beans. Set aside. Prepare the flax egg by adding flax and water to a small bowl. Place
the garlic and shallot for 2 - 3 minutes. Add the bell pep-
in fridge for 15 minutes. In a large skillet, add half the oil and sautee
per and stir for 2 minutes. In a food processor, add the potatoes, beans, flax egg, garlic mixture, and salt and pepper. Pulse until
well combined and slightly sticky, but with small chunks. Add remaining oil to pan to coat bottom. Heat over low-medium while
you make 4 patties. Lay patties in pan and cook 5 minutes. Spray tops with cooking spray, flip and cook 5 minutes, or until cooked
through and golden on the outside. Serve over spinach, or for a heartier dish, inside a corn tortilla. Slice the avocado and serve
with the patty or on the side.

Calories: 324 Protein: 12 g Net Carbs: 34 g Fat: 13 g Fiber: 14 g

13
 Dinner

Butternut Squash Soup Yields 4 - Serving Size: 1/4 Recipe

Ingredients:
- 1 Medium Butternut Squash - 1 Can Lite Coconut Milk - 4 Cloves Garlic, Chopped
(or 4 Cups Cubed Squash) - 1 Cup Vegetable Broth - 1 - 2 tsp Zero-Calorie
- 1 Large or 2 Small Leeks - 1 tsp Tumeric Sweetener
(White Part Only), Sliced Thin - 1 tsp Curry Powder - Salt & Pepper, to Taste
- 1/2 tsp Red Pepper Flakes - 1 Green Onion, Chopped - 1/4 Cup Cashews (Optional)

Method:
Preheat oven to 375 F. Slice squash in half and remove seeds. Spray with cooking spray and sprinkle with salt and pepper. Bake,
face down for 30 minutes, or until soft. Flip over and cook another 5 - 10 minutes, or until the top seems caramelized. Remove
from oven and cool. Meanwhile, spray a large pan with cooking spray. Sautee the garlic for 1 minute. Add in leeks and onion. Sau-

tee several minutes until soft and caramelized. Scoop squash and place into a blender. Pour in the canned coconut milk. Toss in the
garlic, leeks and onion mixture. Blend until smooth. Add in the broth, spices, sweetener, salt and pepper. Blend again. Reheat over
the stove. Top with green onion and cashews.

Calories: 330 Protein: 5 g Net Carbs: 35 g Fat: 10 g Fiber: 4 g

14
 Snacks & Sides

Avocado Hummus Dip Cauliflower Hummus

Yields 4 - Serving Size: 1/4 Recipe Yields 2 - Serving Size: 1/2 Recipe

Ingredients: Ingredients:
- 1 (15 oz) Can Garbanzo - 1 tbsp Lime Juice - 1 large head - 2 1/2 tbsp tahini
Beans, Drained - 3/4 tsp Salt cauliflower, stems - 3 tbsp lemon juice
- 1/4 Cup Mild Salsa - 1 Ripe Avocado, Chopped removed - 1/2 tsp sea salt
- 1/2 tsp garlic powder - Pepper, to taste
- 2 cloves garlic, chopped - Pinch paprika
- 4 oz jarred roasted red (optional)
bell pepper

Method:
Place all ingredients in a food processor and
process until smooth.
Method:
Preheat oven to 400 F. Spread florets across a
nonstick baking sheet and spray with cooking spray.
Sprinkle with garlic powder. Roast for 35 minutes.
Remove and cool. Place in a food processor with
remaining ingredients and process until smooth, or
the texture of hummus. Spoon into a bowl, and serve
with veggies.

Calories: 211 Net Carbs: 17 g Fiber: 10 g Calories: 251 Net Carbs: 11 g Fiber: 11 g
Protein: 8 g Fat: 9 g Protein: 12 g Fat: 11 g

15
Snacks & Sides

Cauliflower Rice with Cilantro Yields 2 - Serving Size: 1/2 Recipe

Ingredients:
- 1 Head Cauliflower, Large - 1/4 Cup Cilantro - Pinch of Salt
Stems Removed - 2 Green Onions, sliced - Pinch of Garlic Powder
- Coconut Oil cooking Spray - Salt & Pepper, To Taste

Method:
Preheat oven to 400 F. Separate the florets and place them on a nonstick baking sheet. Spray lightly with
cooking spray and sprinkle with salt and garlic powder. Roast for 10 - 12 minutes. Remove from oven and
cool
for 10 minutes. Place in a food processor and pulse until cauliflower resembles rice. Add cauliflower to
a large pot and toss in cilantro and green onion. Season with salt and pepper. Reheat, if desired.

Calories: 92 Protein: 7 g Net Carbs: 11 g Fat: 1 g Fiber: 7 g

16
Snacks & Sides

Coco-Nana Bars Yields 4 - Serving Size: 1 Bar

Ingredients:
- 2 bananas, very ripe* - 1/4 cup cacao powder - 1/2 tsp baking powder
- 1/2 cup cashew butter - Stevia, to taste - 1/4 tsp Sea Salt

Method:
Preheat oven to 350 F. Place all ingredients into a blender and blend until smooth. Coat an 8x4 inch loaf pan
with cooking spray and spread batter inside. Bake for 15 minutes, or until set. Eat warm or refrigerate and
eat cold.
*If your bananas arent super ripe, set them, unopened, on a baking sheet and place in oven as it heats up. By the time it reaches
the baking temperature, theyll be super ripe, soft and easy to work with.

Calories: 222 Protein: 6 g Net Carbs: 21 g Fat: 14 g Fiber: 2.5 g

17
 Snacks & Sides

Creamy Lemon Garlic Frozen Banana Cashew Bites

Dressing Yields 2 - Serving Size: 4-6 Bites
Yields 4 - Serving Size: 1/4 Recipe

Ingredients: Ingredients:
- 1/2 Cup Raw Cashews - 1 tsp Garlic Powder - 1/3 Cup Creamy Cashew - 2 tbsp Shredded
- 1 1/2 Cups Unfiltered - 1 tsp Onion Powder Butter Coconut, Unsweetened
Water for Soaking - 1/4 tsp Garlic Salt - 1 Banana, Sliced into 1/4
- 1/4 Cup Filtered Water - Pinch of Sea Salt Slices
(or adjust to desired - Pepper, To Taste
thinness) - 1 Small Green Onion,
- Juice of 1 Small Lemon Chopped (Optional)
- 1 Clove Garlic Method:
Using a teaspoon, coat the bottom and sides of
Method: about 8 - 12 silicone mini muffin cups with ca-
Soak the cashews in water for 4 - 6 hours. shew butter. Drop a banana coin inside and press
Drain and rinse well. Place cashews into a lightly. Cover with more cashew butter. Sprinkle
mini-blender with remaining ingredients. Blend tops with coconut. Freeze several hours or until
until smooth. Season with additional salt and hardened.
pepper, if needed. Sprinkle any green onion pieces
you might have leftover for color and texture.

Calories: 102 Net Carbs: 3 g Fiber: 4 g Calories: 283 Net Carbs: 22 g Fiber: 3 g
Protein: 3 g Fat: 8 g Protein: 7 g Fat: 21 g

18
 Snacks & Sides

Colada
Frozen Pina Healthy Thai Almond Dressing
Yields 2 - Serving Size: 1/2 Recipe Yields 3 - Serving Size: 2-3 tbsp

Ingredients: Ingredients:
- 2 1/4 cups frozen - 1/2 tsp coconut - 1/3 Cup Roasted, Salted - 2 tbsp Rice Wine
pineapple extract (optional) Almond Butter Vinegar
- 1/4 cup canned coconut - 3 tbsp shredded coconut - 2 tbsp Coconut Aminos - Pinch Stevia
milk, chilled overnight (or Soy Sauce - Pinch Cayenne Pepper
Alternative) - 1/4 Cup Fresh Orange
- 1 Clove Garlic Juice
Method:
In a Vitamix or food processor, add the pineap-
ple. Scoop the thick layer of coconut milk from Method:
the chilled can and add with coconut extract, Add all ingredients to a blender (use more or less
if using. Process until very thick and smooth liquid depending on how thick you want it), and
(like soft-serve ice cream). Youll need to serve. Refrigerate any extra dressing for up to
scrape the sides several times (about 4 minutes) 3 days.*
Pulse in 2 tablespoons coconut.
Place in 2 frozen bowls and sprinkle with *A great salad to go with this dressing is: 3 cups Spring
Lettuce Mix, 1 Persian cucumber, 1/4 cup shredded carrot,
remaining coconut. 1/2 cup garbanzo beans. Toss with the dressing and serve.

Calories: 195 Net Carbs: 21 g Fiber: 2 g Calories: 197 Net Carbs: 8 g Fiber: 3 g
Protein: 1 g Fat: 12 g Protein: 5 g Fat: 14 g

19
Snacks & Sides

Lemon Blueberry Bread Pudding Yields 1 - Serving Size: 1 ramekin

Ingredients: - 1 tbsp granulated sugar - 1 tsp lemon zest (optional)

- 1 tbsp flax substitute (or Stevia), - 1/4 tsp baking powder
- 2 1/2 tbsp water to taste - Pinch salt
- 2 tbsp coconut flour - 5 tbsp almond milk - 1 tbsp coconut oil, melted
- 1 tbsp almond flour - 2 tbsp lemon juice - 2 tbsp frozen blueberries

Method:
Preheat oven to 350 F. Mix flax and water in a bowl and set in fridge for 15 minutes. Add flours, sweeten-
er, milk (start with 5 tablespoons and add extra if your batter is thick, as brands of coconut flour differ
greatly), lemon juice, zest, baking powder and salt. Stir well, then add coconut oil and stir again. Fold in
blueberries. Coat a ramekin with cooking spray. Fill with batter and bake for 25 minutes or until set but
still slightly jiggly in the middle. Let sit for 5 minutes, then enjoy.

Calories: 308 Protein: 7 g Net Carbs: 11 g Fat: 23 g Fiber: 11 g

20
 Snacks & Sides

Pumpkin Dip Spicy Hummus Dip

Yields 4 - Serving Size: 1/4 Recipe Yields 4 - Serving Size: 1/4 Recipe

Ingredients: Ingredients:
- 1 Cup Raw Cashews, - 2 tbsp Vegan Chocolate - 1 (15 oz) Can Garbanzo - 2 tbsp Hot Sauce
Soaked Overnight Chips (Use after Reset) Beans, Drained - 1 tsp Chili Powder
- 8 oz Canned Pumpkin - 1 tbsp Pumpkin Pie Spice - 2 tbsp Water - 3/4 tsp Sea Salt
- 1/4 Cup Zero-Calorie - 1/2 tsp Ground Cloves - 2 tbsp Olive Oil - 1/2 tsp Smoked
Sweetener - 1/2 tsp Vanilla Extract Paprika
- 2 tbsp Orange Juice - 1/2 tsp Maple Extract

Method: Method:
In a small blender, add the soaked, drained and Place all ingredients in a food processor and
rinsed cashews, pumpkin, sweetener, orange process until smooth.
juice, spices and extracts. Blend for 15 seconds.
Scrape sides and blend again until whipped and
fluffy. Spoon into a bowl. Top with chocolate
chips, if using. Serve with apples or celery.

Calories: 258 Net Carbs: 9 g Fiber: 11 g Calories: 186 Net Carbs: 15 g Fiber: 6 g
Protein: 7 g Fat: 18 g Protein: 7 g Fat: 9 g

21
 Snacks & Sides

Sweet Potato Chips Vegan Cheesy Pizza Dip

Yields 4 - Serving Size: 1/4 Recipe Yields 3 - Serving Size: 1/3 Recipe

Ingredients: Ingredients:
- 2 Large Sweet - 1 tsp Coconut Oil, - 1 Cup Raw Cashews - 2 - 3 tbsp Fresh
Potatoes Melted - 2 Cups Filtered Water Chopped Basil
- 1 tsp Sea Salt - 2 - 3 tbsp filtered - 1/2 tsp Onion Powder
water, or to desired - 1/2 tsp Garlic Powder
consistency - 1/4 tsp Oregano
- 1/4 Cup Nutritional - 1 tsp Salt
Yeast
Method:
Preheat oven to 225F. Using a mandolin, slice Method:
the sweet potatoes very thinly. Add to a
large bowl and toss with oil, rubbing the slices Soak cashews in the 2 cups of water for 4 - 6
hours. Drain and rinse. Add nuts to a mini-blender
to coat them all. Sprinkle with salt. Line the
with the remaining ingredients and blend until
potatoes in a single layer on a silicone baking
smooth, scraping sides several times. Place into
sheet (or use parchment paper). Bake for 1 - 1
a small bowl and serve with veggies like celery,
1/2 hours, until the chips are crispy, flipping
bell peppers, carrots, cucumbers and zucchini.
halfway through. Cool for 5 minutes.

Calories: 86 Net Carbs: 17 g Fiber: 3 g Calories: 271 Net Carbs: 4 g Fiber: 8 g

Protein: 2 g Fat: 1 g Protein: 9 g Fat: 20 g

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