At The Root, we believe that every time you eat, you are either fighting disease or feeding it.
Let food be your medicine. These recipes are gluten, dairy, & refined sugar – free.
Some are Paleo, some are Vegan, but all are delicious! Enjoy!

 

BREAKFAST

Dr. Lauren’s Green Drink
Organic Ingredients:
      Makes ~5 cups
2 cups spinach (1g protein per cup) or kale (3g protein per cup)
¼ – ½ bunch parsley
fresh mint (about 4 -6 stalks – only using leaves)
1 apple – cored and quartered but not peeled
1 orange (~1g protein) or 1 cup pineapple (1g protein/cup)
1/4 peeled lime
1/4 peeled lemon or tbsp. lemon juice
1-2 tbsp Hemp Hearts (3g protein/tbsp.)
1 tbsp chia seeds (3g protein/tbsp.)
1 tbsp ground flaxseeds (1g protein/tbsp.)
1 tsp spirulina powder (3g protein) (optional)
1 tsp coconut oil (optional)
Directions: Combine all ingredients in a blender with water and ice and enjoy!

Matcha Protein Smoothie
1 cup spinach or kale
1 banana
1 cup pineapple (or apple or peach)
1 tbsp organic matcha powder
1 scoop of vanilla vegan protein powder
1 tbsp chia seeds
1 cup unsweetened almond milk
Directions: Combine all ingredients in a blender with water

Power Skillet Bowl
Layer one (bottom):
– grate sweet potato and mix with thinly chopped shallots and grapeseed oil
– sautee sweet potato and shallot mixture in coconut oil (flipping so it doesn’t char)
Layer two:
– sautee veggies such as broccoli, cauliflower, bell peppers, celery, swiss chard/spinach, mushrooms, etc with dried herbs such as oregano & thyme
Layer three (top):
– poached eggs

Carrot – Apple – Ginger Juice
– 2 carrots, 1 tsp fresh grated ginger, 2 apples, (optional to add 1 orange) 1 tbsp hemp seeds, water & ice
Directions: Blend in a high powdered blender (awesome for skin health!)

Paleo Cran-Orange Muffins
Mix: 2 eggs, 1/2 tbsp vanilla extract, 2 tbsp raw honey, 1/2 cup orange juice (squeeze 1 large orange), 1/2 tbsp orange zest, 2 tbsp coconut oil
Add in: 2 1/3 cups almond meal/flour, 1/3 cup coconut flour, 1/2 tsp baking soda, 1 cup chopped cranberries, 1/2 cup chopped nuts (macadamia, pecans, walnuts, etc)
Bake at 350F for 25 mins

Paleo Zucchini Bread/Muffin
Combine dry ingredients: 1.5 cups almond flour, 2 tsp cinnamon, ¾ tsp baking soda, ½ tsp sea salt, ½ tsp nutmeg
Mix/Beat: 3 eggs, 1 ripe banana, ¼ cup raw honey until frothy/combined
Pat 1 cup shredded zucchini with paper towel to remove excess moisture and then add to wet mixture. Beat until combined.
With mixer on low slowly add dry ingredients to wet ingredients
Lightly grease a bread pan with coconut oil (or use muffin tray) and bake at 350F for ~40 mins until toothpick inserted in center comes out clean (~30-35mins for muffins)

Paleo Cinnamon Raisin Bread
Combine dry ingredients: 2 cups of almond flour, 2 tbsp cinnamon, 1 tsp baking soda, and ¼ tsp sea salt
Separately combine wet ingredients: 5 eggs, ¼ cup honey, ¼ cup coconut oil, and 2 tsp vanilla
Slowly mix dry ingredients into wet mixture and then mix in ½ cup raisins and ¼ cup walnuts
-bake at 350F in a bread pan (line with coconut oil or parchment paper) for 30 mins or until toothpick comes out clean
*Try serving this with almond/cashew butter for extra flavour and healthy fats

Paleo Muffins
 (delicious, moist, and kid-friendly!)
Blend:
-3 bananas
-3 eggs
-1 cup dates
-1 tsp apple cider vinegar
-1 tsp vanilla extract
-1/4 cup coconut oil
Mix Separately:
-2 cups almond meal
-1 tbsp cinnamon
-2 tsp baking soda
-pinch of sea salt
Combine all of the above ingredients
Then add:
-1 ½ cup shredded carrots
-1 cup walnuts
-1/2 cup pumpkin seeds
-1 tbsp ground flax seeds
Bake at 350F for 25 mins

Paleo Bread (for toast or with lunch!):
-Preheat oven to 300F with a small heat-proof dish of water on bottom rack (it helps the loaf to rise)
– Mix 4 egg whites (keep yolks for next step) with mixer until stiff peaks form
-In a separate bowl, mix 4 egg yolks and 1 cup smooth cashew butter, 1 tbsp raw honey, 2.5 tsp apple cider vinegar, and ¼ cup almond milk. Then add ¼ cup coconut flour, 1 tsp baking soda, ½ tsp sea salt until combined. Add 2 tbsp whipped egg whites until smooth/combined. Add remaining egg whites and mix until just combined (don’t over mix).
– Grease bread pan with coconut oil, add mixture and bake at 300F for 45-50 mins until toothpick inserted in center comes out clean.

Walnut Bread (Grain-free)
-1 cup of walnut butter (store bought or just blend 1.5 cups chopped walnuts in food processor or Vitamix until smooth)
– mix walnut butter with 4 eggs & 1 tbsp maple syrup (optional)
– add in 1/3 cup almond flour, 1/2 tsp baking soda, 2tbsp whole flaxseeds, 1/2 tsp sea salt, and 2 tbsp dried herbs (optional) such as thyme, oregano & rosemary
*bake at 350F in a bread loaf pan greased with coconut oil for 45 minutes

Pumpkin Chai Cookies
– 1 cup of nut butter such as almond-cashew, 1/2 cup pumpkin puree, 1 tsp baking powder, 2 tsp vanilla extract, 1 tsp cinnamon, 1 tsp ground ginger, & 2 tsp Aangen Yogi Tea (available at The Root Natural Health Clinic)
– combine all ingredients and spoon onto greased cookie sheet
– bake at 350F for 10-15 minutes

Pumpkin Chai Latte (caffeine-free)
Ÿ
Combine 3-4 cups of your favourite unsweetened plant-based milk with 2 tsp of Aangen Yogi Tea (available at The Root Natural Health Clinic) & bring to a simmer for 5-10 mins. Pour into your blender straining through a fine sieve or tea-ball strainer. Add ½ cup of pumpkin puree & 1-2 tsp raw honey (optional), blend until well combined & enjoy!

Pumpkin Chai Overnight Oats
Ÿ ½ cup whole rolled oats, 1 cup unsweetened vegan milk, 1 tbsp chia seeds, ¼-1/2 tsp vanilla extract, ½ cup pumpkin puree, ½ tsp of Aangen Yogi Tea (available at The Root Natural Health Clinic). Whisk all ingredients together & refrigerate overnight. Before consuming you may want to thin with a little more vegan milk

Paleo Granola – (try it with almond or coconut yogurt!)
– Ingredients: 1½ cup coconut flakes,
 1½ cup slivered almonds, 
½ cup sunflower seeds, 
½ cup cashew pieces,
 ½ cup pecans,  coarsely chopped, 
½ cup pumpkin seeds, 
½ cup finely shredded coconut, 
¼ cup coconut oil, 
1 tbsp honey, 1 tsbp maple syrup, 
½ tsp vanilla extract, 
1 tsp ground cinnamon,
 ½ tsp sea salt, 
¼ tsp ground nutmeg
– Preheat oven to 350 F.
– In a large bowl, combine the slivered almonds through shredded coconut. Heat the coconut oil, honey, maple syrup and vanilla in saucepan to combine.
– Whisk the oil mixture, blending it thoroughly, and then pour it over the nut-seed mixture and stir until the nuts and seeds are completely coated. Spread nut-seed mixture onto a cookie sheet and bake for 3 mins.
– Remove from the oven; sprinkle the cinnamon, salt and nutmeg over the nut-seed mixture and bake for another 3 minutes. Remove granola from oven & allow it to cool. Will keep for up to 2 weeks in airtight container & for a month in the freezer.

Protein Parfait
– Coconut, Almond or Cashew Yogurt (all dairy-free)
– Love Grown Oat Clusters (or see above Paleo Granola recipe)
– Organic Berries
– Pumpkin Seeds (3g protein per tbsp)
– Hemp hearts/seeds (3g protein per tbsp)
– Chia Seeds (3g protein per tbsp)
*Can add other raw nuts such as almonds, walnuts, brazil nuts, etc.
*Option to mix a spoon of protein powder into your yogurt

Chocolate-Beet Protein Muffins (4-5g of protein per muffin)
Ingredients:
– 1 cup pureed (peeled then boiled first for about 30 mins or until you can pierce them) beets (approx. 2 beets)
– 1/2 cup nut butter such as cashew or almond
– 1/2 tsp baking powder
– 1/2-1 tsp vanilla extract
– 2 eggs, whisked
– 1/2 cup cocao powder
– 1/3 cup walnuts, chopped
– 1/8 cup pure maple syrup
– 1/3 cup vegan chocolate chips (such as camino brand)
– optional to add 10-20g of protein powder such as 2 tbsp of Organika Collagen powder
Directions:
– Combine all ingredients (adding the walnuts and chocolate chips last) and pour batter into a muffin tin lined with 12 baking cups.
– Bake a 350 F for about 15-20 minutes. Insert a toothpick to test -if it comes out clean, they’re done. Store in fridge, or freeze to enjoy later.

Zucchini Carrot Spiced Muffins
Ingredients:
– 1/2 cup ripe banana
– 4 organic medjool dates, pitted
– 2 tsp vanilla extract
– 5 eggs
– 1/2 cup coconut flour
– 1 1/2 tsp ground cinnamon
– 1 tsp ground ginger
– 1/2 tsp ground nutmeg
– 1/8 tsp ground cloves
– 1/4 tsp baking soda
– 1/4 cup coconut oil, melted
– 1/2 cup carrot, shredded
– 1/2 cup zucchini, shredded
Directions:
– Preheat oven to 350 degrees.  Line a 12-cup pan with paper liners of grease with coconut oil.
– In a microwave safe bowl place 4 dates and 1 tablespoon water and microwave on high for 30 seconds.  Remove from microwave and mash with a fork.  Add an additional 1 tablespoon water and microwave for another 30 seconds and mash.
– Add date mixture along with banana, vanilla extract, and eggs in a bowl of a food processor.  Process until smooth.
– In a small bowl whisk together dry ingredients (coconut flour, cinnamon, ginger, nutmeg, cloves, salt and baking soda).  Add dry ingredients into bowl of food processor with the wet ingredients and process until well combine.  Stopping to scrape down the sides of the bowl.
– Remove blade in food processor and stir in shredded carrots and zucchini to the mixture as well as the melted coconut oil.  Stir until everything is incorporated.
– Using a ice cream scoop evenly distribute the batter into the prepared muffin cups.  Sprinkle tops with additional zucchini and carrots and cinnamon.  Bake for 30 to 35 minutes until golden.

Banana Nut Chocolate Chip Muffins
Ingredients:
– 2 ripe bananas
– 1 1/2 cups almond flour
– 1 tsp baking soda
– 1 tsp cinnamon
– 1 tsp vanilla
– pinch of salt
– 2 eggs, whisked
– 1/4 cup coconut oil, melted
– 1/3 cup pecans or walnuts, chopped
– 1 or 2 tbsp raw honey, depending on how ripe your bananas are and how sweet you like your muffins
– 1/2 cup dark mini chocolate chips
Directions:
– In small bowl, smash bananas. Next add eggs, vanilla, coconut oil and honey to bananas and stir until combined
– In a larger bowl, combine all dry ingredients. Pour wet ingredients into dry mixture bowl. Stir into a batter.
– Next add chocolate chips and chopped nuts and stir well (save a couple of tablespoons of the nuts to top the muffins)
– Pour batter into a muffin tin lined with baking cups. Fill each cup about 3/4 full. Sprinkle remaining nuts on top of muffins and place in oven.
– Bake a 350 F for about 22-25 minutes. Insert a toothpick to test doneness. If it comes out clean, they’re done. Store in fridge, or freeze to enjoy later.

Protein Pancakes
Follow the Recipe here and try adding 1 cup of spinach (first puree with the smallest amount of water possible). You can use 1 egg or 1 “chia-egg” as this recipe from “Pickles & Honey”  calls for:
www.picklesnhoney.com/2017/01/11/vegan-banana-protein-pancakes/

Chia Pudding
For single serving:
– 3 tbsp chia seeds
– 1 cup unsweetened almond milk

For 4-6 servings (3-3.5 cups):
– 1/2 cup chia seeds
– 3 cups unsweetened almond milk

Suggested Toppings:
– nuts and seeds (cashews, almonds, walnuts)
– bee pollen
– goji berries
– blueberries/rasberries/blackberries
– almond butter
– hemp seeds
– coconut flakes

Directions:
– Whisk almond milk and chia seeds together in a large bowl. Let sit for 5-10 minutes and then whisk again (helps to prevent clumping)
– Cover and chill in the fridge for 2.-3 hours, or overnight.
– Stir well before serving. Portion into bowl(s) and add your desired toppings. Leftovers will keep in an air-tight container in the fridge for 3-5 days

Overnight Oats
Ingredients:
1/2 cup gluten-free rolled oats
1 cup unsweetened almond milk
1-2 tbsp chia seeds or ground flax (can add in the morning)
1/2 tsp vanilla extract
cinnamon (optional)

Directions:
– Whisk together all ingredients in medium sized mixing bowl. Spoon into a jar with tight fitting lid.
– Close and refrigerate overnight for at least 4 hours or preferably overnight to eat in the morning.

Pumpkin Spice Overnight Oats
Ingredients:
1/2 cup gluten-free rolled oats
1 cup unsweetened almond milk
2 tbsp chia seeds or ground flax
1/2 tsp vanilla extract
1/2 cup organic pumpkin puree
1 tsp cinnamon
1/8 tsp ground cloves
1/4 tsp ground nutmeg

Directions:
– Whisk together all ingredients in medium sized mixing bowl. Spoon into a jar with tight fitting lid.
– Close and refrigerate overnight for at least 4 hours or preferably overnight to eat in the morning.

10 Minute Pancakes (Makes 6 Pancakes)
Ingredients:
Pancakes
– 3/4 cup gluten-free oats
– 1 apple
– handful, or 1 3/4 oz of nuts (pecans or almonds)
– 2/3 cup unsweetened almond milk
– 1 medium banana
– 1 tbsp coconut oil
Toppings
– berries, pinch of cinnamon, pinch of nutmeg, maple syrup, nut butter, or coconut yogurt (optional)
Directions
– Put oats in blender and blend until you have a scruffy flour. Grate the apple. Put the nuts, milk, apple, and banana into the blender and blend until combined.
– Heat a nonstick pan over medium heat and add a little coconut oil. Allow it to melt, then add a ladle full of the pancake batter to make small pancake rounds. Cook for 2 to 3 minutes or until bubbles rise to the surface. Use a spatula to carefully flip the pancakes over and cook on the other side.
– The pancakes in the first batch are always more delicate, so don’t worry if they look a bit scruffy. Keep them warm while you cook the rest
– toss berries in cinnamon, and nutmeg for the topping. Optional to add some coconut yogurt (such as SILK unsweetened)

LUNCH & DINNER

Dr. Lauren’s Green Pasta
Pesto – combine in food processor: 1 cup of swiss chard (can use kale), 1 cup fresh basil, 2 cloves minced garlic, 2 tbsp of nutritional yeast or vegan parmesan cheese, 4 tbsp extra virgin olive oil, 2 tbsp lime juice, sea salt and black pepper to taste, option to add 1/2 cup of pine nuts (or nut of choice such as walnuts or cashews)
Veg – sautee at least 1 cup per person of your favourite green veggies such as broccoli, zuchini, asparagus
Pasta – Maria’s Pea & Kale noodles (mariasnoodles.ca)

Chickpea Burgers
– Prepare ingredients as follows: 1 can Chickpeas (rinsed & mashed), ½ Red Onion (chopped), 1 Zucchini (grated), 3 tbsp Apple Cider Vinegar, 2 tbsp natural Almond or Peanut Butter, 1/2 tsp Crushed Red Pepper Flakes (optional), 1 tsp Cumin, 1 tsp Garlic Powder, 2 tsp Black Pepper, ½ tsp Sea salt (optional), 1 cup ‘Gluten-free Quick Oats’ (I use “Qia – Super Seeds & Grains”, 2 tbsp Extra Virgin Oil
– Combine all ingredients in a large mixing bowl then form into patties
– Bake at 400°F for 15 mins each side. Enjoy with a lettuce-wrap, on salad, or on it’s own!

Chicken, Collard Greens & Sweet Potato Stew
– In a heavy pot, heat coconut oil at medium
– Season 16 oz Organic Free-Range Boneless Skinless Chicken Breast with salt and pepper. Sear until golden brown and fully cooked. Set aside.
– Add 1 diced onion, 1 diced stalk of celery and 1/2 cup apple cider vinegar (such as “Bragg’s”) to pan until tender.
– Add 1lb peeled & diced sweet potatoes, 2 cups coarsely chopped collard greens (or kale), 4 cups low sodium organic chicken or vegetable stock and 2 cups of water.
– Bring to a boil, reduce heat and simmer until potatoes are tender
– Shred chicken, add to pot, and cook until heated through.
– Stir in 1  1/2 cups of cooked rice/quinoa and season with S&P and any other herbs you would like to add such as thyme, oregano, cinnamon, turmeric, rosemary, etc.

Vegan Red Curry Bowl
– Chop & roast 1 sweet potato
– prepare 1-2 cups of cooked quinoa
– Saute (in coconut oil) 1 yellow onion, 1-2 minced cloves of garlic, 1-2 cups chopped broccoli, 1-2 cups chopped cauliflower, 1-2 cups chopped bok choy, and any other veggies you like (celery, zucchini, carrots, etc)
– Combine all ingredients in a pot with 1/2-1 cup full fat coconut milk, 1-2 cups chickpeas, 1 tsp grated ginger, black pepper, 1-2 tsp red curry paste

Oliver & Bonacini’s Vegan Mushroom Soup
Saute: 1 tbsp olive oil & ½ cup of chopped yellow onion (until soft). Add 2 chopped garlic cloves, 1 chopped sprig of fresh thyme, & 6 cups of assorted mushrooms (I use Portobello, white, cremini & shiitake), Salt and Pepper
Add 4 cups of water + 1 bay leaf and simmer for 30 mins.
Blend in a food processor or Vitamix and return to simmer for at least 10 mins

Healthy Minestrone Soup
– Sautee 1 tbsp olive oil over low heat then add  2 cups chopped onion and 3 cloves crushed garlic
– Add 8 cups water, 1 tbsp tomato paste, 1 cup chopped carrot, 1/2 – 1 cup parboiled brown rice (optional), 28 oz organic diced tomatoes (include liquid), 1-2 cans of mixed beans (or kidney beans & chickpeas – well rinsed), 3 tbsp Braggs or low sodium liquid soy protein or coconut aminos, black pepper, 2 cups chopped bok choy, 1 cup chopped celery, zucchini and/or brussel sprouts (optional), 2 tbsp chopped fresh basil or add dried herbs including basil, oregano, and thyme.
– Simmer and enjoy!

Massaged Kale Salad
– Combine 1 tbsp olive oil + 2 tbsp lemon juice +1/2 an avocado + 1 tsp minced garlic + black pepper (and sea salt – optional)
– Pour over 4 cups of chopped kale and massage leaves with dressing to soften. Top with hemp hearts/seeds, roasted chickpeas, sesame/pumpkin seeds, etc.

Planet Organic’s “Hail to the Kale” Salad
Ingredients:
1 bunch kale, chopped
3 cups carrots, grated
1/2 head red cabbage, thinly sliced
1/2 cup tamari pumpkin seeds (see method below)
1/2 cup tamari sunflower seeds (see method below)
1/2 cup flax or hemp oil
1/3 cup Braggs Liquid Aminos
5 tbsp balsalmic vinegar
1 tsp oregano dried

Directions:
-In a cast iron skillet over medium to high heat, stir sunflower and pumpkin seeds. Remove from heat when they’re toasted golden brown.
– While the skillet is hot, add in a few drops of tamari, which will sear onto the seeds. Remove and let cool.
-In a large bowl combine chopped kale, carrots, cabbage and seeds. Set aside.
-In a small bowl whisk together oil, Bragg Liquid Aminos, vinegar & oregano and pour over kale mixture. Toss until evenly coated & chill before serving.
– Yields 8 servings so keep in fridge & enjoy for a few days!

Caesar Salad Dressing
Blend: 1 egg yolk, 1 tbsp grainy dijon mustard, 1/2 cup olive oil, 2 cloves of garlic, 1/2-1 tsp ground black pepper, 1 tbsp lemon juice (optional to add 4 anchovy filets)

Creamy Hemp Seed Dressing
Blend: 1/2 cup hemp seeds, 1/2 cup water, 1 tbsp grainy dijon mustard, 1 tbsp olive oil, 1-2 cloves of garlic, 1 tbsp apple cider vinegar, 1/2 tsp ground black pepper, 2 tbsp nutritional yeast, 2 tbsp lemon juice
(delicious drizzled over roasted veg!)

Apple Cider & Hummus Dressing
Blend: 2 tbsp olive oil, 2 tbsp apple cider vinegar, 1 tbsp dijon mustard, 1 tbsp hummus, sea salt and pepper to taste

Vegetarian Chili
– Sautee large chopped onion and 1 large sliced carrot for 5 mins
– Add in 2 minced garlic cloves and 2/3 cup rinsed uncooked quinoa
– Add 3 cups low sodium veg broth, two 14oz cans of black beans (drained and rinsed), 1 tsp cumin, salt and pepper and the juice of ½ a lime
– Bring to a boil and then reduce to simmer for about 13 mins (until quinoa is tender)
– Remove half the chili and puree in a blender, then mix it back into the main pot

Broccoli & Cauliflower Soup
– Sautee 4 tbsp coconut oil, 4 cups of chopped leeks, and 6 minced garlic cloves until softened.
– Add 5 cups of vegetable stock, 4 cups chopped broccoli, 3 cups of cauliflower, 2 tsp Dijon mustard, 1 cup of almond milk, and ground pepper. Bring to a boil and then puree

Butternut Squash Soup
– Sautee 2 chopped yellow onions and 4 chopped garlic cloves in coconut oil until soft
– Add black pepper and 1 tsp dried rosemary
– Add 1 litre of organic low-sodium Vegetable broth
– Add 2 chopped & peeled apples (granny smith, empire, or gala are nice)
– Add 1 peeled and cubed Butternut squash (can purchase it already prepped)
– Simmer for about 20 mins (until squash can be pierced easily with the tip of a knife)
– Blend and serve 

Edamame Quinoa Salad
– Bring 1 ¾ cup brewed earl grey tea to a boil (optional: can also use just water or low-sodium broth)
– Add 1 cup rinsed uncooked quinoa & reduce to a simmer for 15 mins (until tender but slightly crunchy)
– Drain excess liquid
– For the salad, mix in 1 cup shelled and cooked edamame, 2 spring onions finely diced (whites only), 1 large mango peeled, pitted and chopped, 5 tbsp goji berries (optional – can use any dried berries), 1 tsp grated orange zest, 1 cup baby spinach leaves
– For the vinaigrette, mix together 1 tbsp orange juice, 1/2 tbsp fresh lemon juice, 1 small garlic clove (peeled and minced), 1/2 tsp sea salt, 1/4 tsp coconut palm sugar, 3 1/2 tbsp extra virgin olive oil, black pepper to taste

Coconut-Ginger Golden Beet & Carrot Soup
Ingredients:
– 1 lb golden beets, washed and peeled
– ¾ lb yellow carrots (or orange), peeled and diced
– 1 medium-sized yellow or Spanish onion, chopped
– 1-inch piece of ginger, minced
– 3 cloves garlic
– 1 cup coconut milk
– 4 cups organic low sodium broth or water
– 2 Tbsp. olive or coconut oil
– 1 tsp. turmeric (or more to taste)
– 1 tsp. dried sage leaves
– 1 tsp. dried basil leaves
– A dash yellow curry powder (optional)
– Sea salt and pepper to taste
– Chopped fresh herbs to garnish (optional)

Directions:
– Preheat over to 350F. Cut golden beets in half and lay on a baking sheet. Roast beets in oven for up to 45 minutes. Check at 25 minutes and flip (if need be).
– Preheat large pot with olive or coconut oil on medium heat. Add in garlic and ginger to start, followed by the spanish onion. Once onions are translucent, add in carrots. Let simmer for about 10-15 minutes, or until tender.
– Add in broth or water and bring to a boil. Once boiled, bring to a simmer for up to 1 hour to allow the flavours to absorb. Before simmering, add in turmeric, sage leaves, basil leaves, curry powder, salt and pepper.
– After an hour, set aside and let cool for 10 minutes. Place all contents of pot into a high-speed blender or use a hand-blender to blend all ingredients until smooth. Add in coconut milk and blend.
– Garnish with chopped fresh herbs.

Roasted Sweet Potato Salad (optional to use beets as well):
– Peel and cube sweet potatoes (3-4 depending on size) and 2 beets (optional)
– Toss in coconut oil (melt on the stove first to liquefy)
– Season with a little sea-salt and lack pepper
– Bake at 400F for 25-30 mins until tender when pierced
– Combine 1/3 cup lime juice, 2 tbsp maple syrup or agave and 1 tbsp olive oil
– Toss potatoes and beets in above mixture and add 3 stalks chopped celery, 1/2 cup chopped walnuts or pecans, 1/4 cup chopped parsley or cilantro, 1/2 cup chopped green onion

Dr Lauren’s Green Soup
– Sautee in 1-2 tbsp of coconut oil: 6-8 cups of chopped swiss chard leaves and 1-1.5 cups chopped onions. Add 4 cups of bone broth (or veg broth to make vegan), 1 cup of unsweetened & unflavoured vegan milk such as oat milk or almond milk, 2 cups of potato (sweet potato or yellow potato). Bring to a simmer and add 1-3 tsp of raw garlic, 1 tbsp grainy mustard, black pepper, a pinch of sea salt, 1 tsp dried parsley. Once potato is soft, blend and enjoy!

Mulligatawny Soup
– Bake 1-2 organic chicken breasts and cut into cubes. Then brown the cubes in a skillet with coconut oil, sea salt and pepper. Set aside.
– Sautee in coconut oil: 1 chopped leek, 1 chopped yellow onion, 1-2 chopped carrots, 4 finely chopped garlic cloves. Add 1 tsp grated ginger & 2 tbsp curry powder. (*add cauliflower, broccoli, chopped kale, etc. to increase vegetable content)
– Once softened, add 1 litre organic low sodium vegetable or chicken broth, 1 cup of coconut milk, 2 tbsp lemon juice. Simmer for 30 mins.
– When ready to serve, add boiled brown basmati rice or quinoa (up to 1 cup in the entire pot or just add to each bowl for grain-eaters), & garnish with chopped apple (optional to also add hot sauce & cilantro).
*To make Paleo – skip the rice/quinoa. To make vegetarian – substitute beans/chickpeas for the chicken.

Taco Salad
-Bake chicken breasts in oven for approximately 8 mins per side at 400F then place in crock pot and cover with organic salsa. After a few hours the chicken will pull apart/shred with forks. Continue to cook in the salsa.
– For the Salad: On a bed of chopped romaine, top with: diced tomatoes (mix with fresh chopped basil and black pepper), mashed avocado, shredded carrots, black beans with parsley, green onions, & lime juice
*If vegan, skip the chicken and just add salsa. If Paleo, skip the beans.

Quinoa & Broccoli Salad With Almonds
Ingredients:
Salad:
– 1-2 cups quinoa (cooked)
– ½ cup sliced raw almond
– 1 tbsp sunflower seeds
– 2 tsp flax seeds or hemp seeds
– 2 cups broccoli
– 1 cup edamame
– 1 large avocado
Dressing:
– 2 tbsp apple cider vinegar
– 2 tbsp olive oil
– 3 tbsp lemon juice
– 1/4 tsp dried coriander
– 1/4 tsp turmeric powder
– pinch of sea salt and black pepper

Directions:
– Steam the broccoli for 3 to 5 minutes only, in order to retain most of its nutrients. Peel and dice the avocado. Now combine the cooked quinoa together with the almonds, seeds, dressing, edamame, and broccoli. Top with the diced avocado.
– Dressing: Whisk 2 tbsp apple cider vinegar, 2 Tbsp. olive oil, 3 Tbsp. lemon juice, ¼ tsp dried coriander, ¼ tsp turmeric powder, sea salt & black pepper

Spicy Sweet Potato  Carrot Ginger Soup with Quinoa
Ingredients: 1/4 c coconut oil, 
1 sweet potato, 4 chopped carrots, 4 chopped celery stalks, 2 chopped spanish onions, 
4-6 chopped cloves garlic, 
2″ piece of minged ginger, 1 minced container vegetable or chicken broth
, 1/2 tsp whole cumin seeds, 
1 tbsp chili powder, 
1/2 tsp chili flakes,
 1/4 tsp cayenne pepper, 1/2 tsp cinnamon, fresh cracked pepper and sea salt to taste.
Directions: Cook 1 cup of quinoa, set aside. Prep all ingredients, turn on stove to medium heat.
 Heat coconut oil, then sautee celery, onions, garlic and ginger.
 Add all spices and mix well.
 Add sweet potato, carrots and veg/chicken broth; Bring to a boil.
Once boiling, bring down to a low simmer and cook approx. 15 minutes.
 Test sweet potato and carrots to make sure they are soft, then blend 1/2 way with a hand blender. 
Scoop into bowls and add quinoa and stir. Enjoy

Roasted Cabbage & Cauliflower Salad With Nut Butter Dressing
Note: this makes a huge quantity – good for a family (or an army) or to scoop out of for the week!
Ingredients:
– 1 head cauliflower, cut into small florets
– 1 head of cabbage, thinly sliced
– 1/4 cup coconut oil
– 1 tsp sea salt & black pepper
– 1 (15oz) can chickpeas – or 2 cups of homemade beans, warmed
– 1/4 cup green onions sliced (optional)
– 2-3 tbsp sesame seeds
Dressing
– 1/3 cup smooth nut/seed butter (almond, cashew, etc)
– 2 Tbsp brown rice vinegar
– 1 clove garlic, chopped
– 1/4 tsp sea salt
– 1/4 tsp red pepper flakes
– 1/3 cup cup hot water
Directions: 1. Preheat over to 400 degrees.
2. Toss cauliflower & cabbage in melted coconut oil, salt & pepper and roast for 30 mins (flipping every 8-10mins) or until browned.
3. Mix Dressing ingredients. You can add more water to thin if needed.
4. Once cauliflower and cabbage are done, let cool for a few minutes then mix cauliflower, cabbage and chickpeas together. Add more salt and pepper as needed. Toss in green onion and sesame seeds

Cauliflower Rice
– Sautee 1 medium onion finely chopped until soft. Add 1 cup finely chopped celery for 5 mins. In a vitamix or processor pulse 1 large head of cauliflower (trimmed and chopped) until the texture of rice. Add Cauliflower to pan and cook for 15-20mins. Season with sea salt and pepper. Option to add Bragg’s and sesame seeds (or anything else you would usually add to fried rice!)

Vegan, Gluten-free Mac & Cheese
– boil and strain 8oz gluten-free noodles (brown rice, quinoa, etc)
– in a sauce pan combine 1tbsp nutritional yeast with 3 tbsp Spectrum/unscented coconut oil. Add 3 cups of Daiya Chedder Style Shreds, 1 cup of almond milk, and ¼ tsp ground black pepper.
– steam 2 cups of chopped broccoli
– chop 1 red pepper
– combine everything so far and then transfer to a casserole dish
– mix ¼ tsp of paprika with ½ cup gluten-free bread crumbs (I use brown rice) and sprinkle on top of the dish
– bake at 350F uncovered for 15 mins

Lettuce Wraps
Sautee: 3 cloves garlic, coconut oil, sliced shallots, 1tsp grated ginger
After 1 min add:
– 1/2 cup ground chicken
– 2tbsp lime juice
– 2tbsp braggs (soy or coconut aminos)
-1/2 cup shredded red cabbage
– grated carrot and/or beets
-3 shredded spring onions
-1 egg (optional)
Toppings:

1/3 cup chopped pistachios or sprinkle sesame seeds
bean sprouts
chili flakes
Shell:
Lettuce leaves

Bone Broth
– 2 pounds (or more) of bones from a healthy source
– 2 chicken feet for extra gelatin (optional)
– 1 onion
– 2 carrots
– 2 stalks of celery
– 2 tbsp Apple Cider Vinegar
– Optional: 1 bunch of parsley, 1 tbsp of sea salt, 1 tbsp peppercorns, additional herbs or spices to taste. You can also add 2 cloves of garlic for the last 30 minutes of cooking.
– Materials: Large stock pot to cook the broth in and a strainer to remove the pieces when it is done
Directions:
– If you’re using raw bones (especially beef bones) it’s best to roast them in the oven first to improve flavour. Place them in a roasting plan and roast for 30 minutes at 350.
– Place the bones in a large stock pot (5 gallon pot). Pour (filtered) water over the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bone more available.
– Rough chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices or herbs, if using.
– Bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done.
– During the first few hours of simmering, you’ll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can easily be scooped off with a big spoon. Throw this part away. Check it every 20 minutes for the first 2 hours to remove this. Grass-fed and healthy animals will produce much less of this than conventional animals.
– During the last 30 minutes, add the garlic and parsley, if using.
– Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use.

Slow Cooker Hearty Lentil Stew
Ingredients:
– 1 onion, diced
– 2 ribs celery, diced
– 1 red bell pepper, diced
– 2 cups sweet potatoes, peeled and diced
– 1 cup red lentils
– 1/2 cup washed quinoa
– 3 cloves garlic, minced
– 1 tsp cumin
– pinch of sea salt
– cracked black pepper to taste
– 1 tsp oregano
Directions:
– Place all ingredients into a slow cooker
– Add 6 cups of vegetable stock to the slow cooker before cooking
– Cook time: 6-8 hours on low

Lentil Butternut Squash Curry
Ingredients:
– 1 onion, diced
– 2 cups red lentils
– 2 cups butternut squash, diced
– 1 14-ounce coconut milk (full fat)
– 1 15-ounce can diced tomatoes
– 1 tsp curry powder
– 1 tsp Garam Masala
– 1 tsp cumin

Directions:
– Add all ingredients to a slow cooker
– Add 8 cups of water to the slow cooker before cooking. Just before serving, add an additional teaspoon of both curry powder and Garam Masala (if desired),
stirring to combine
– Cook time: 6-8 hours on low

Loaded Sweet Potato

Ingredients:
– 2 small sweet potatoes
– 1 cup fresh kale, stems removed and chopped
– 1 cup red cabbage, shredded
– 1 cup carrots, grated
– 1 avocado, diced
– 2 tbsp sunflower seeds
– 2 tbsp pepitas (optional)
– 2 tbsp olive oil
– 1 tbsp fresh lemon juice
– 1 tbsp Dijon mustard
– black pepper and sea salt to taste

Directions:
– Preheat oven to 400 F. Prick sweet potatoes with a fork and bake for 45-60 minutes, or until tender.
– Place shredded kale, cabbage and grated carrots in a bowl. Cover with avocado and seeds.
– In a separate bowl, combine olive oil lemon juice and mustard. Add to the shredded vegetables and gently toss to coat. Season with salt and pepper to taste.
– When sweet potatoes are finished baking, cut a slice in the top and serve topped with salad.

SWEET TREATS & DESSERTS

Cocoa Energy Squares
1/2 cup raw honey
1 cup almond butter
1 cup carob powder or organic cacao
1 cup sunflower seeds
1 cup pumpkin seeds
1 cup chopped walnuts
1 tsp vanilla extract
Directions:
– Heat honey until warm and add almond butter slowly stirring together
– Add in remaining ingredients & press lightly into oiled 8×8 pan. Chill for ~1hr and then cut into squares

Protein Cookies
6 tbsp almond or cashew butter
3/4 cup vanilla protein powder
1/4 cup pure maple syrup
2 tbsp raw honey
1 cup whole rolled oats
1/2 cup unsweetened vegan milk such as almond or oat milk
1 tsp vanilla extract
– combine the above ingredients in a food processor and then stir in 1/4 cup of chopped raw walnuts
– bake at 325F for 10 mins and let cool

No Bake Chocolate Macaroons
1 banana finely mashed
¼ cup coconut oil melted
¼ cup pure maple syrup
½ tsp pure vanilla extract
6 tbsp cocao powder sifted
1.5 cups unsweetened shredded coconut
1 tbsp chia or ground flaxseeds
pinch of sea salt
DIRECTIONS:
Combine above ingredients in that order. Spoon onto parchment paper and place in freezer for 20 mins or until ready to enjoy!

Coconut Flour Blondies
Ingredients:
– 2 ripe bananas
– ½ cup tahini (or smooth nut/seed butter)
– 1/3 cup pure maple syrup
– 1/3 cup coconut flour
– ½ tsp vanilla extract
– ½ tsp baking powder
– ¼ tsp baking soda
– ¼ tsp fine sea salt
– 3 tbsp semi-sweet mini dairy-free chocolate chips (optional)

Directions:
– Blend all ingredients in a large mixing bowl (except chocolate chips) until smooth
– Spread batter into 8×8 pan lined with parchment paper/foil & sprinkle with chocolate chips
– Bake at 350F for 24-28mins or until golden brown and the surface feels dry
– Bool and enjoy for up to 1 week (keep in fridge)

Paleo 2-bite Brownies
Ingredients:
1 cup almond butter
1/4 cup pure maple syrup or 10-20 drops of liquid stevia
1 egg (or use flax egg –> 1 tbsp flax to 3 tbsp water)
2 tbsp coconut oil
1 tsp vanilla extract
1/3 cup cocao powder
1/2 tsp baking soda
1/4 cup vegan chocolate chips
1/4 cup chopped walnuts

Directions:
– Blend all dry ingredients together and all wet ingredients together in separate bowls. Add wet ingredients to dry ingredients and mix until fully blended.
– Transfer batter to mini muffin tin and bake at 325 F for 20-25 minutes.

Flourless Zucchini Brownies
Ingredients:
– 1 cup of almond butter
– 1 1/2 cup of grated zucchini
– 1/4 cup of raw honey
– 1 egg
– 1 tsp of vanilla
– 1 tsp of baking soda
– 1 tsp of cinnamon
– 1/2 tsp of nutmeg
– 1 cup of dark chocolate chips. I used gluten free chocolate chips.

Directions:
– Preheat oven to 350 degrees.
– Combine all the ingredients into a large bowl and mix everything together.
– Pour into a baking pan
– Bake for 35-45 minutes, or until a toothpick comes out clean.

Spiced Nut Bread
Ingredients:
– 2 cups nut butter (any kind)
– pinch of sea salt
– 1 tbsp any spice (cacao/cocoa powder, pumpkin spice, cinnamon)
– 2 cups shredded fruit or vegetable (combination of shredded apples, carrots, zucchini pears
– squeeze out extra liquid before adding to batter)
– 4 large eggs
– 1/4 cup honey/maple syrup
– 1 tsp vanilla extract
– 1 tsp baking soda
– 2 tsp apple cider vinegar
– 1 cup chopped nuts/fruit (combination of pecans, walnuts, dairy-free chocolate chips, raisins)

Directions:
– Preheat oven to 350 F. In large bowl, pour in nut butter, sea salt, spice of choice, eggs and sweetener of choice as listed above
– Stir well or use handheld mixer to blend for 30 seconds
– Stir in fruit or veggie of choice (squeeze out excess water if high liquid content in fruit/vegetable)
– Add baking soda to top of batter and pour apple cider vinegar on top. Mixture will foam or fizz. Fold into batter.
– Pour in chopped nuts/fruit. Fold in without over mixing.
– Pour into a coconut oil greased 9×5″ loaf ban and bake for 50 minutes – 1 hour
– Allow bread to cool completely before serving. Slice and serve.

Raw Mini Carrot Cakes with Cinnamon Glaze
– 3 cups shredded carrots
– 1 cup pitted Medjool dates
– 1 cup walnuts
– 1/2 cup unsweetened coconut flakes
– 1 tsp cinnamon
– 1/4 tsp ground ginger
– 1/4 tsp nutmeg
– 1/4 tsp ground cloves
– pinch of sea salt

Glaze:
– 14-oz full fat coconut milk, chilled
– 1 tsp honey
– 1/2 tsp cinnamon
– 1/2 tsp vanilla extract
– pinch of ground cloves

Directions:
– Place the ingredients for the cake into a blender or food processor. Pulse until everything is evenly combined. Press the mixture into a mini cheesecake pan or any springform baking pan.
– Blend together the chilled coconut cream (spooned from the top of the can), honey, cinnamon, vanilla, and ground cloves until completely combined. Spread on top of the cakes. Top with additional walnuts if desired.

Pumpkin Chocolate Chip Bars
Ingredients:
2.5 cups gluten-free rolled oats
1 cup organic pumpkin puree
2 eggs
1/2 cup coconut oil
1/4 cup raw honey
1 tsp vanilla
1/2 tsp cinnamon
1/2 tsp ground ginger
1/2 tsp pumpkin pie spice
pinch of sea salt
1/2 cup dairy-free chocolate chips

Directions:
– Preheat oven to 350 F. Grease an 8×8 pan with coconut oil.
– Mix all dry ingredients in one bowl and all wet ingredients in another. Add the wet ingredients to the dry ingredients and stir until well combined. Stir in chocolate chips.
– Pour mixture into pan and smooth out evenly. Bake for ~28 minutes or until edges are lightly browned. Cut into squares and serve.

Dairy-Free Chocolate Banana Ice Cream 
Ingredients:
1/2 cup dairy free milk of choice
1 ripe banana, sliced and frozen
3-4 tbsp raw cacao
1 tbsp coconut oil
1 tbsp maple syrup
pinch of salt

Directions:
– Combine all ingredients in a high speed blender until smooth. Thin with nut milk as necessary. Transfer to a bowl and freeze.

Chocolate Truffles 
Ingredients:
– 225g (1 bag) of vegan chocolate chips (such as camino)
– 1/2 can full fat coconut milk (shake well first)
– 1 tsp vanilla extract
topping ideas: chopped pecans (toasted), hemp seeds tossed in cinnamon, matcha powder, chopped walnuts, toasted shredded coconut

Directions:
– Combine coconut milk, vanilla and chocolate chips in a pot on low and keep stirring until melted and well combined. Transfer to a non-plastic container and into the fridge for at least 4 hours. Once firm, scoop teaspoon-sized amount and roll into a ball and then through one of your toppings until well-coated. Place on parchment paper and back into the fridge until ready to serve.