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ADED Community Cookbook
ADED Community Cookbook
BREAKFAST 7
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Seed Tea
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Blueberry Morning
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Live Granola
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LUNCH 17
Sweet Pea & Avocado Salad
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Veggie Soup
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Roasted Carrots
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Arugula Salad
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SNACKS 53
Cucumber Hummus Bites
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DINNER 59
Roasted Sweet Beet Pizza
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Anytime Casserole
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SuperfoodSalad
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MargaritaChicken
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DRESSINGS ANDSAUCES
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Balsamic Vinaigrette
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Garlic Mayonnaise
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DESSERT 91
Homemade Gummies
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Choco-tentment Mousse
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Hemp Balls
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ABOUT THECONTRIBUTORS
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BREAKFAST
1.
Directions
2.
Wake up to abreakfast you deserve! Why derail healthy eating with abig,
white flour waffle and nitrate-laden sausage? This simple homemade
Huevos Rancheros packs anutritious punch, fuels you all day long, AND
makes you feel like you just ate at aclassic diner! Deliciously good for you!
Serves 1
Ingredients
Directions
Juice of 1 lime
tsp Fajita Spice Rub (salt, black pepper, sweet
paprika, chili powder, cayenne, garlic powder,
ground cumin, dried oregano, dried thyme)
2 hard boiled eggs
12 tbsp good quality, store bought tomato salsa
3.
Special Equipment
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Special Equipment
2 handfuls spinach
1 handful kale
Directions
1 cucumber, chopped
1 c water
c ice
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Special Equipment
Directions
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6.
Seed Tea
Directions
1 star anise
7 fresh mint leaves
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7.
Blueberry Morning
From Yuri Elkaim
Toss the cold cereal and enjoy this 100% good-for-you breakfast instead.
Quicker than pouring cereal out of abox,
plus no sluggish preservatives toget you down!
Makes 1 serving
Ingredients
Directions
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8.
Live Granola
From Yuri Elkaim
Pure food, pure nutrition. This granola is easy to make, and stores
inthefridge as an ideal fast-food for up to 1 month.
Makes 2 servings
Ingredients
Directions
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LUNCH
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Light and refreshing, this spring-inspired salad is perfect for warm summer
nights when you dont want to cook.
Serves 2
Ingredients
Directions
3. Serve immediately.
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Full of basil flavor and the energy-giving nutrition of spinach, this dish
makes agreat side to any meal, or is aperfect pack-and-go lunch salad.
Serves 2
Ingredients
Directions
Want
for Each of These Recipes?
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11.
Looking for away to cut sugar cravings, naturally boost energy, and eat theplantbased nutrition your body needs? This simple detox salad does all ofthe above,
while packing aflavor bunch. This is one detox treat youll crave to eat!
Serves 4
Ingredients
Directions
2 heads broccoli
1 head cauliflower
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Who says whole food cant be fast food? This wildly delicious salad
willmake you glad to eat beans, beans, the magical fruit!
Serves 4
Ingredients
Directions
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Full of bright, refreshing flavor, this salad actually tasted better when left
tomarinate in the fridge for an hour or two!
Serves 4
Ingredients
Directions
1. Toss the cabbages, apple, pear, jicama, green onions, vinegar, oil, cilantro, and salt together in alarge
bowl. Let stand 30 minutes, tossing occasionally, to allow the flavors to bloom.
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Directions
Directions
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Turn quinoa into adelicious main dish with this simple salad
which starts with uncooked quinoa, and ends with asavory, filling dish.
Perfect as aside or main entre.
Serves 2-4
Ingredients
Directions
avocado
Small red onion
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17.
2 free-range, hormone-free,
boneless, skinless chicken
breasts (4 ounces each)
1 lime, juiced
teaspoon salt
teaspoon pepper
Directions
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Directions
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Directions
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Try making these in the morning for aquick breakfast, or prep them the
night before for azap-and-go snack thats full of energy and lots of flavor!
Makes 7 mini fritattas
Ingredients
Directions
5 eggs
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1 onion
2 carrots
2 ribs of celery
4 cloves of garlic
2 tbsp coconut oil (or butter)
5 organic tomatoes
2 cups organic chicken broth
28 oz can organic tomatoes (796ml)
14 oz can coconut milk (398ml)
1 tbsp fresh thyme
salt and pepper to taste
Directions
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22.
Directions
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for Each of These Recipes?
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23.
Directions
2. In alarge skillet, heat sesame oil over mediumhigh heat. Add cauliflower, frozen peas and
carrots, soy sauce, and ginger to the skillet.
Cover and cook until the cauliflower is tender,
about 57 minutes.
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Directions
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Give your gut abreak! This salad is chock-full of everything you need
tosupport healthy digestion, minimize bloating, and detox your belly
fromgluten and other allergens.
Serves 2
Ingredients
Directions
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26.
Veggie Soup
From Brooke Lark
Storebought cans of soup are high in sodium, and many are full
ofpreservatives. Get all of the comfort of homemade pre-made soup
withthis quick and easy recipe that uses fresh everything. Full of fresh
veggies , this soup is perfect for pre-workout fuel, after-workout recovery,
or as an easy-to-pack afternoon lunch!
Serves 4
Ingredients
Directions
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Veggie Soup
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Directions
1 Onion, diced
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28.
Roasted Carrots
From Brooke Lark
Farm-fresh carrots from an organic farmers market stand are full of flavor
and energy-boosting nutrients. This simple recipe may be the second most
delicious way to eat themjust behind raw, right out of ground!
Ingredients
Directions
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Directions
3 cups spinach
1 tablespoon honey
Salt and pepper to taste
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Directions
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Directions
2 carrots, peeled
Juice of lemon
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32.
Directions
Pinch of sea
Fresh ground black pepper
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33.
Arugula Salad
From Yuri Elkaim
Salad Ingredients
1 tomato, quartered
Directions
Want
for Each of These Recipes?
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Arugula Salad
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Youd never believe that such asmall list of ingredients could pack such
anutritious, energy-giving punch! Start the day off with this simple recipe
or use it as ahealthy snack in the middle of abusy day!
Makes 2 servings
Ingredients
Directions
1 avocado, sliced
Juice of lemon
1 tbsp balsamic vinegar
Fresh ground black pepper
Pinch of sea salt
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SNACKS
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35.
Directions
2 tablespoons hummus
4 cherry tomatoes, sliced in half
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36.
Avocados make the perfect afternoon snack. Theyre creamy and filled
withgood fats which can help promote weight loss.
Serves 1
Ingredients
Directions
avocado
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37.
Directions
apple
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3 sweet potatoes
3 tablespoons coconut oil
Salt and pepper to taste
Special equipment: parchment paper
Directions
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39.
Sushi has been touted as ahealthy treat, but is actually often as close
tojunk food as acandy bar. All that white rice and sugary rice vinegar
makes it an often unhealthy indulgence. Enjoy all the goodness of sushi
thehealthy way with this easy recipe! One of my favorites!
Makes 2 servings
Ingredients
Directions
cucumber, julienned
12 Nori sheets leaves,
rinsed and carefully unfolded
Juice of lemon
12 tbsp olive oil
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DINNER
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40.
Directions
1 c gluten-free flour
c of water
2 sprays of extra light olive oil
salt, to taste
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for Each of These Recipes?
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Directions
cup walnuts
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Directions
Salad Ingredients
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Directions
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Anytime Casserole
From Terry Shanahan
Directions
8 eggs, whisked
1 sweet potato, peeled
Special Equipment
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Anytime Casserole
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Directions
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Bone marrow helps your immune system by carrying oxygen to cells in the body, and is incredibly rich in
minerals such as calcium and phosphorus, which are essential for maintaining ahealthy musculoskeletal
system and generating energy. The most popular animal rich, nourishing bone marrow is beef because
of the big size of its bonesbut if you have access to wild game like deer, elk or caribou, those work too!
Your butcher or local farmer should have bones, and you can ask them to simply cut the bones to make
3inch long pieces.
Serves 4
Ingredients
Directions
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47.
This is one of my favorite meals and/or snacks. It's wonderful in the summer or winter and can be
eaten as ameal or as amid-day snack. Justheat amug full and enjoy. This soup is also incredibly
flexible as you can enjoy the broth as is or add aprotein, such as shredded chicken.
Ingredients
Directions
2 Medium tomatoesquartered
White onionquartered
1 Serrano chile, white pith and seeds removed*
*If you like aspicier soup, you can remove the pith and
seeds from one half or less of the Serrano chile and leave
the other half containing the pith and seeds. Iremove the
pith and seeds from of one half and it's just the right
spiciness for me.
**Chile's in adobo sauce come in acan. One tip is to
distribute the chile's and sauce into individual zip lock
baggies and freeze them. Just fill acontainer with hot
water and place one baggie into the water as you prep
the veggies. By the time you're ready to add the chile and
adobo sauce, it will be defrosted!
***Chicken stock is asubstitute.
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This homemade version of classic Thai Take-Out will keep you eating
MSGfree, while still enjoying all the classic flavor you already love
withSatay Chicken!
Makes 6 servings
Ingredients
Directions
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49.
Directions
2 tablespoons tamari
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50.
Directions
2 cloves garlic
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51.
SuperfoodSalad
Directions
4 cups spinach
1 cup berries
(blueberries, raspberries, blackberries)
1 avocado
3 tablespoons walnuts, macadamias,
or sliced almonds
2 tablespoons crumbled bleu cheese
or hemp seeds (optional)
3 tablespoons sweet onion, finely chopped
cup apple cider vinegar
cup avocado oil
2 tablespoons raw honey or agave
Want
for Each of These Recipes?
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SuperfoodSalad
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52.
MargaritaChicken
Directions
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DRESSINGS
AND
SAUCES
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53.
Directions
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54.
Balsamic Vinaigrette
From Terry Shanahan
This basic balsamic vinaigrette gets flavor kick from Dijon mustard.
Perfect for zesting up for your favorite salads, even better when drizzled
onavocados and tomatoes!
Makes 2 servings
Ingredients
Directions
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55.
A simple vinaigrette using ingredients you probably already have in your pantry.
Mix up abig batch of this dressing and keep it ready-to-serve
in the fridge for up to 2 weeks.
Makes 2 servings
Ingredients
Directions
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56.
Add more apple cider vinegar to your diet and you may just find youre
more vibrant than ever. (Not to mention eating tastier than ever!)
Makes 2 servings
Ingredients
Directions
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Bright and zesty, this dressing isnt just good on salads, its amazing
ongrilled meats, salmon, and veggies, too!
Makes 4 servings
Ingredients
Directions
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58.
Directions
2 Tomatillos, sliced
1 Small Avocado
Cup Olive Oil
2 Tbsp. White Vinegar
1 Tbsp. Minced Garlic
1 tsp. Honey (optional)
Juice of 1 Lime
Handful of Cilantro
Salt and Pepper, to taste
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59.
This gorgeous dressing costs just pennies to make, and makes every single salad taste like agourmet feast.
Youll never again want to spend asingle penny on the storebought dressing, since this recipe works
splendidly on every single salad. My favorite combination is still the one she served: romaine lettuce, abit
of diced grilled chicken, chopped white onions, diced tomatoes, and ahandful of almond-milk cheddar.
But you can serve this versatile dressing on any salad and wow your tastebuds.
Makes 4 servings
Ingredients
Directions
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60.
Garlic Mayonnaise
From Yuri Elkaim
Directions
1 avocado
orange juiced
1 clove garlic, minced
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DESSERT
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61.
Homemade Gummies
From Nick Pineault & Gen Gauvin
Directions
4 cups of watermelon
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Enjoy this classic treat from childhood without sapping your energy with sugar!
Makes 9 brownies
Ingredients
Directions
Want
for Each of These Recipes?
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63.
Choco-tentment Mousse
From Tana Amen
Optional Ingredients
2 tablespoons erythritol
or 1012 drops stevia liquid sweetener
(chocolate flavor, Sweet Leaf brand)
Directions
teaspoon cinnamon
2 tablespoons pure maple syrup or raw honey
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Choco-tentment Mousse
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64.
Ingredients
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Comfort food make high energy. This berry crisp packs all the punch
ofyour favorite cobbler, without any of the sugar!
Serves 4
Ingredients
Directions
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Everyone loves chocolate chip cookies! And now you can love eating them!
This re-worked recipe takes the traditional flavors and makes em good for your energy!
Makes 1820 cookies
Ingredients
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Hemp Balls
From Yuri Elkaim
Directions
102
ABOUT
THE
CONTRIBUTORS
Yuri Elkaim
Author of the All-Day Energy Diet, Yuri Elkaimis
aregistered holistic nutritionist and renowned
fitness expert. For more than 13 years, his
honest and inspiring messages have helped over
500,000 people worldwide enjoy more energy,
lose weight, get in shape, eat better, and have
amuch greater understanding of their health.
Aformer pro soccer player who later acted as the
strength and conditioning and nutrition coach for
seven seasons at the University of Toronto, Yuri is
now on amission to transform the lives of more
than ten million people by 2018. Learn more at
www.alldayenergydiet.com
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Alex Jamieson
Amie Valpone
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Amy Coates
Ben Greenfield
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Brooke Lark
Cynthia Pasquella
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JJ Virgin
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Sara Gottfried
Tana Amen
For the last twenty years, Harvard and MITeducated physician, speaker and author ofThe
Hormone Cure, Dr. Sara Gottfriedis afirm believer
in treating the root cause of problems, not just
the symptoms. She believes in leafy greens and
nutrient-dense foods, together with evidencebased integration of botanicals and bioidentical
hormones, rather than just prescribing
medication.
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Terry Shanahan
With Thanks
Terry Shanahan is afunctional nutrition and performance consultant, blogger, and online diet and
fitness coach. His client list includes world champions, NBA and NFL stars, and Olympic medalists.
Terry also helps individuals who are suffering
from chronic health issues including autoimmune,
endocrine, inflammatory, and digestive disorders,
as well as those who simply want to improve their
quality of life, health, and physical appearance.
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Notes
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