Why Millets

Millets are the good source of macro and micro nutrients.
our body needs macro

nutrients which means we need them in large quantities they are carbohydrates
proteins and fats these nutrients are essential for giving energy bodybuilding and
maintaining temperature of the body.
They are abundant in millets.
On the other hand micronutrients which we need than in small quantities but are
very important to life, also assist the body to absorbs the Macro nutrients. Assist for
a smooth functioning of the body are also present in the millets sufficiently.
Millets are very rich in fibre. It has soluble and insoluble fibres. Soluble fibre
dissolves in the blood and gets into the cells and detoxify any toxic load and cleanse
the body at cellular level and energizes each cell to function at its fullest capacity.
Insoluble fibres cleanse the colon and intestines and helps to absorbs water in the
large intestine, which is an essential function of the body to maintain heat and keep
the skin moisture.
The absorption of these nutrients depends on the fire, to activate these fires, bitter
taste is essential, we get these from various kashayams,
Sapta patra kashayams, ( By Khadir vali ) Bermuda, tulasi GILOY, PONGAMIA,
NEEM, BEAL, AND PEEPLE, and many more tree leaves.
Millets has low glycaemic value and releases glucose slowly into the blood.
Whenever there is need of energy, depending on the activity it releases glucose
into the blood.
ABOUT SAMVRUDDHI
"When food is right no medicine is needed, when food is wrong, no medicine works."
Going true to the quote we at Samvruddhi believe that our health is in our hands. A vision to create a
healthy life for all. Also, as this year is declared as the 'Year of Millets' most of our products are also
based on it. Our goal is based on these three things
- Cooking healthy & Adapting millets
- Maintaining good taste
- Making cooking easie
Turmeric and Chai-Spiced Overnight Oats Simplifying meal prep while maximizing nutritious, healing
ingredients can make enjoying a plant-based lifestyle feel like a breeze. Turmeric and Chai-Spiced
Overnight Oats take just five minutes to assemble in the evening, and in the morning you’ll wake up
to a balanced breakfast that is chock full of healing spices, fiber, and plant-based protein. What a
decidedly delicious — and nutritious — way to start the day! Serves: 2 Prep Time: 5 minutes Cook
Time: 5 minutes Total Time: 10 minutes Ingredients Chai Spice Blend 1 tsp ground cinnamon 1 tsp
ground clove 1 tsp ground ginger 1 tsp ground turmeric ¼ tsp ground allspice ⅛ tsp ground black
pepper 2 dashes ground nutmeg Oats 2 cups plant-based milk (unsweetened) 2 Tbsp date paste (link
in Chef’s Notes, or pure maple syrup) 2 cups organic rolled oats ¼ cup dates (pitted and chopped) ¼
cup pecans (raw, chopped) Directions 1. Make chai spice blend: In a small bowl, add all spices
together and mix well. 2. Heat a medium-size stovetop pot on medium heat. Add the plantbased milk
and date paste or maple and whisk until dissolved. . Add the chai spice mixture and whisk until
dissolved. Turn off the heat and set aside. . Split the oats between two 16-ounce mason jars. Pour
half of the chai spiced milk into one jar and the other half into the other jar. . Seal with a lid and
place in the refrigerator for 2 hours or overnight. 6. To serve, split the dates and pecans between the
two jars of oats, stirring them into the oat mixture. Taste for additional toppings or sweetener and
enjoy! Chef's Notes Substitutions Instead of pecans try almonds or walnuts. Instead of dates, try
currants or raisins. Instead of oatmeal use chia seeds or a blend of chia seeds and flax meal. Adapt
the chai spice blend to your personal preference Traditionally speaking, chai spice does not include
turmeric. It’s included here for adaptogenic purposes so feel free to omit it if you’re going for
traditional chai spice. It does add a nice earthy flavor, though! Make it less spicy by using less ginger,
clove, and/or black pepper. If you don’t have all of the spices then use what you have on hand and
adjust them until you find a perfect blend you love. Make it sweeter Add more date paste as you’re
heating the plant-based milk or more dates or maple syrup to the final chilled oatmeal product. Add
a teaspoon of vanilla extract as you’re heating the plant-based milk. Add nutty or seedy sweetness by
whisking in 1–2 tablespoons of almond butter or tahini to the heated plant-based milk. Storage Store
leftovers in an airtight container in the refrigerator for up to 3 days.
One Pot Burrito Rice

Simple and savory, this is one of our favorite one-pot
meals. Hearty brown rice, creamy black beans, tons of
fresh veggies, and robust spices create a take-out main
course or side that is loaded with bold flavors, tempting
textures, and wholesome plant-based nutrition. Making
peace with food can be nourishing in more ways than
one!
Serves: 4
Prep Time: 20 minutes
Cook Time: 50 minutes
Total Time: 1 hour 10 minutes
Ingredients
 1 medium onion (diced)

 1 medium organic red bell pepper (diced)
 5 medium garlic cloves (minced)
 2 tsps chili powder
 1 Tbsp ground cumin
 2 tsps ground coriander
 ¼ tsp ground cinnamon
 1 tsp sweet paprika
 1 tsp dried oregano
 1 tsp onion powder
 ¼ tsp salt (optional)
 28 ounces organic tomatoes (diced, BPA-free can)
 1 ½ cups organic brown rice (dry, uncooked)
 1 cup organic corn (fresh or frozen)
 1 ½ cups black beans (cooked, homemade or BPA-
free canned, drained)
 1–2 small jalapeño (optional, minced)
 3 cups vegetable broth (unsalted, preferably
homemade)
 3 green onions (sliced)
 cilantro (optional, chopped, to taste)
For serving
 1 avocado (seed removed, sliced)
 1 lime (cut into wedges)
 hot sauce (optional, to taste)
Directions
1. Heat a large stovetop pan on medium-high heat.

Add the onion and pepper. Cook until the onion is
translucent, about 3–5 minutes, stirring often.
2. Turn the heat down to medium and stir in the garlic.
Cook for 30–60 seconds.
3. Stir in the spices and tomatoes. Lower the heat to
low-medium and simmer for an additional 5
minutes.
4. Add the rice, corn, black beans, jalapeño (if using),
and vegetable broth. Bring to a boil then lower to
simmer and cook for 25–30 minutes, covered, until
the rice is tender and the vegetable broth is
absorbed. If there is still liquid left after the rice is
tender then remove the lid and continue to simmer
for 5–10 minutes until the liquid is mostly absorbed
(it’ll continue to absorb as it cools).
5. Remove from the heat and stir in the green onion
and cilantro, if using.
6. Serve with sliced avocado and lime wedges.
Chef's Notes
Substitutions
For the onion, use red, yellow, or white.
Use yellow, green, or orange pepper in place of red bell
pepper.
Instead of brown rice, use organic red or black rice.
Substitute kidney beans, pinto beans or other beans of
choice for black beans.
Storage
Store leftovers in an airtight container in the refrigerator
for up to 5 days or freeze for up to three months.
Plant Protein-Powered Salad

Have you ever been asked, “But, where do you get your
protein?” The answer? “Plants, of course!” While some
plant foods have more protein than others, it can be
easy to meet your protein needs with a few helpful
handfuls of common plant-based ingredients. Boasting
20 grams of plant protein per serving, our Plant Protein-
Powered Salad is loaded with healthy fats, fiber, and a
spectrum of phytonutrients. Dispelling myths about
plant-based protein has never been more satisfying.
Serves: 4
Cook Time: none
Total Time: 10 minutes
Ingredients
 4 packed cups organic kale (chopped)

 1 Tbsp tahini
 2 cups organic amaranth (cooked, or quinoa)
 1 large avocado (seed removed, cubed)
 ½ cup pomegranate seeds
 1 cup pickled beets (recipe link in Chef’s Notes)
 ½ cup walnuts (chopped)
 2–4 Tbsps lemon juice (freshly squeezed)
 salt (optional, to taste)
 ground black pepper (optional, to taste)
Directions
1. Add the kale to a large bowl. Add the tahini and,

with clean hands, massage the tahini into the kale
until it coats the pieces and they soften, about 30–
60 seconds of massaging.
2. Add the amaranth (or quinoa), chopped avocado,
pickled beets, pomegranate seeds, and walnuts.
Toss.
3. Squeeze the lemon juice on top and sprinkle with
salt and pepper, if using. You only need a few
pinches of salt to really bring out the other flavors.
Toss again.
4. Enjoy by itself as a main meal for two, a side salad
for four, or add more to it to make it even heartier
(see Chef’s Notes for ideas).
Chef's Notes
Substitutions
Use another leafy green of choice in place of kale, such
as spinach, arugula, or romaine. You don’t need to
massage the others to soften their fiber so you might
consider adding the tahini and lemon juice together,
whisking then pouring over the salad ingredients.
In place of pomegranate seeds, try mandarin orange
slices or dried cranberries.
Substitute farro, wheat berries, or buckwheat for the
amaranth or quinoa.
Nut-free
Use sunflower or pumpkin seeds in place of walnuts.
Prep Ahead
Make the pickled beets 24–48 hours ahead of time to let
them marinate and maximize their flavor.
Deseed the pomegranate seeds ahead of time and store
in an airtight container in the refrigerator for up to 2
days.
Add more delicious nutrition
Add grilled tofu or tempeh on top for more plant-based
protein.
Sprinkle hemp or chia seeds on top.
Sprinkle nutritional yeast on top.
Storage
Store leftovers in the refrigerator in an airtight container
for up to 3 days. Kale is one leafy green that holds up
well after being dressed.
Veggie Lo Mein
If you’re considering the benefits of what you put on your
plate, this Veggie Lo Mein is a no-brainer! Noodles
tossed in a savory sauce with crunchy veggies and
hearty (plant-based) protein are fun to eat, not to
mention, absolutely delicious. These Veggie Lo Mein
noodles are just as satisfying as the restaurant version,
but with even more colors, textures, and nutrition for you
(and your body!) to enjoy!
Serves: 2
Total Time: 1 hour
Ingredients
Tofu
 14 ounces organic tofu (firm or extra-firm, pressed
and cut into 1” cubes)
 ½ tsp garlic powder
 ¼ tsp ground ginger
Vegetables
 1 cup onion (cut into 1” chunks)
 1 cup red bell pepper (cut into 1” pieces)
 1 cup carrots (julienned)
 2 cups broccoli (chopped into 1” florets)
 8 ounces organic noodles (cooked; whole grain,
legume, or raw zucchini)
Sauce
 4 Tbsps organic tamari (reduced-sodium, or
coconut aminos)
 1 ½ tsps sesame oil (optional)
 ½ tsp ground ginger
 2 tsps chili paste (optional)
 1 Tbsp water
 1 Tbsp arrowroot powder (or organic cornstarch)
Garnish
 2 Tbsps sesame seeds
 2 Tbsps cilantro (optional, chopped)
Directions
1. Make the noodles as instructed and set aside. If

using raw zucchini noodles you have the option of
leaving them raw or you can lightly sauté them in 1–
2 tablespoons of water or vegetable broth for 1–2
minutes on medium heat (you don’t want to sauté
them too long or they’ll become soggy).
2. Make the tofu: Preheat the oven to 400 degrees F
and line a baking sheet with parchment paper.
3. Toss the cubed tofu with the garlic powder, ground
ginger, and salt, if using.
4. Spread the tofu out evenly on the baking sheet and
bake for 40 minutes, tossing halfway through.
5. Meanwhile, make the veggies: Heat a wok or large
stovetop pan over medium-high heat. Add the
onions, peppers, and carrots. Cook until the onions
are translucent, about 5–7 minutes, stirring often.
6. Turn the heat down to medium and stir in the
broccoli and garlic. Cook until the broccoli is slightly
tender, about 4–5 minutes, stirring occasionally. Add
1–2 tablespoons of water as needed to deglaze the
pan (this also helps to steam the broccoli!).
7. Meanwhile, make the sauce: Add all the sauce
ingredients to a small bowl and whisk well until the
arrowroot powder is dissolved.
8. Add the noodles to the vegetables then pour the
sauce over top, stirring until the noodles are coated.
9. Once it’s finished baking, toss in the tofu.
10. Divide the lo mein between two plates and
sprinkle sesame seeds and cilantro, if desired, over
top.
Chef's Notes
Substitutions
Instead of tofu use tempeh. Boil the tempeh for 10
minutes in a medium saucepan filled with water (enough
to cover the tempeh). Alternatively, you can steam the
tempeh in a steamer basket for 10 minutes. This
reduces the bitterness and will help the tempeh absorb
the marinade better. Once done, drain and pat dry and
add to step 3, tossing it with the spices.
To reduce the cooking time, use edamame in place of
tofu (see Chef’s Note below).
Use vegetables of choice in place of the broccoli and
carrots.
Substitute chives, basil, or parsley for cilantro.
How to make the prep and cook time less than 30
minutes
Substitute 1 cup of frozen edamame (shelled) for the
tofu to avoid using the oven. Add the frozen edamame in
step 6 with the broccoli and garlic.
Prep Ahead
Prepare the tofu ahead of time, store it in an airtight
container in the refrigerator for up to 2 days, then bring it
to room temperature before adding it to the lo mein.
Make the sauce ahead of time and store in an airtight
container in the refrigerator for up to 5 days.
Cut the vegetables ahead of time and store in the
refrigerator for up to 48 hours before preparing the meal.
Storage
for up to 5 days.
_------
Teriyaki Cauliflower Bites

From a culinary perspective, Teriyaki Cauliflower Bites
are a delightful blend of tangy, sweet, crispy, and spicy,
making them too good not to share! From a health
standpoint, cauliflower is loaded with B vitamins, vitamin
C, and vitamin K. It’s also high in fiber and contains
some pretty impressive antioxidants, like sulforaphane
which has been well-studied for its various healing
benefits. If you’ve been on the fence about integrating
more plants into your diet, these nourishing beauties
might just do the trick!
Serves: 4
Ingredients
 1 medium cauliflower head (cut into florets; about 4

cups of florets)
 ¼ cup arrowroot flour (or organic cornstarch, plus 2
Tbsps)
Teriyaki Sauce
 3 Tbsps tahini
 4 Tbsps organic tamari (reduced-sodium, or
coconut aminos)
 3 Tbsps organic rice vinegar
 3 Tbsps maple syrup (or date paste, link in Chef’s
Notes)
 1 ½ Tbsps gochujang (optional, or sriracha)
 1 ½ tsps garlic powder
 1 ½ tsps onion powder
 1–2 Tbsps water
Garnish
 1 Tbsp toasted sesame seeds
 2 Tbsps green onion (sliced, green portions only)
Directions
1. Preheat oven to 350 degrees F and line a baking

sheet with parchment paper.
2. Add the cauliflower to a large bowl. Sprinkle the
arrowroot powder on top and stir to fully coat the
cauliflower. You may need to dip the cauliflower in
any excess arrowroot powder to fully coat the
florets.
3. Evenly spread out the cauliflower on the parchment-
lined baking sheet.
4. Bake for 15 minutes.
5. Meanwhile: mix your teriyaki ingredients together in
a medium bowl. Set aside.
6. When the cauliflower is finished baking, remove
from the oven and dip each piece in the teriyaki
sauce and place back on the baking sheet (you may
need to let them cool for 5 minutes before
handling). Bake for an additional 15 minutes.
7. Remove from the oven and sprinkle with sesame
seeds and green onions, if desired.
Chef's Notes
Whole Food Sweetener

Use date paste instead of maple syrup.
Prep Ahead
Prepare the teriyaki marinade ahead of time and store in
an airtight container in the refrigerator for up to 7 days.
Storage
for up to five days. Reheat in the oven at 350 degrees
for 10–15 minutes.
Live The Food Revolution. Own Unlimited Access.
Recipes


Veggie Lo Mein
Teriyaki
Cauliflower Bites

No-Cook Yogurt Oats

Lemon Coconut
Cake with Vanilla
Cashew Cream
Hearty and Healing

Lentil Burgers

Nutty and Seedy

Kale Salad with
Pomegranate
Vinaigrette

Plant Protein-
Powered Salad
FRN’s Trail Mix

Turmeric and Chai-
Spiced Overnight Oats

Chili Lime Roasted
Pumpkin Seeds
Tortilla Soup

Italian Portobello
Mushroom Bake
The Ultimate Immune-

Supporting Soup

Anti-Inflammatory
Golden Smoothie

Slow Cooker Greens,
Beans, and Tempeh
Sausage Soup
Walnut and Lentil

Stuffed Mushrooms

Omega-Rich
Balsamic Vinaigrette

Chocolate Chia
Berry Pudding
Vibrant Bulgur, Kale,

and Chickpea Salad

Kimchi Avocado Toast
Lentil and Quinoa

Stuffed Peppers

Warm Fiesta
Salad Bowl

Blueberry Buckwheat
Breakfast Muffins
Goddess Rainbow
Kale Salad

Green Superhero
Dressing

Pineapple Matcha Rise
'N Shine Smoothie
Simple Homemade
Granola

Everyday Tacos
10-Minute
Salad Delight
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Print Recipe
Hearty and Healing Lentil Burgers
Hearty and Healing Lentil Burgers do double duty.
They’re hearty and savory enough to leave you feeling
satisfied, and healing enough to nurture your well-being
from the inside out. Plus, there are plenty of B vitamins,
iron, magnesium, potassium, zinc, and lots of plant
protein and beneficial fiber in every delectable bite. This
is a perfect meal to pile high with even more nutritious
veggie toppings to take its nutrient quotient to the next
level.
Serves: 8
Ingredients
 1 cup lentils (dry, brown or green)

 3 cups water (+4 Tbsps)
 2 Tbsps flax meal
 ½ cup walnuts (raw)
 ¾ cup organic rolled oats
 1 Tbsp dried oregano
 ¼ cup vegetable broth (unsalted, preferably
homemade)
 1 cup carrots (finely chopped)
 1 cup onion (yellow, finely chopped)
 4 garlic cloves (minced)
 2 Tbsps organic tomato paste
 2 Tbsps worcestershire sauce (vegan)
 1 Tbsp organic tamari (reduced-sodium, or coconut
aminos)
 ½ cup organic oat flour (optional, see Chef’s Notes)
 ¼ tsp pepper (optional)
Directions
1. Wash the lentils well, removing any debris, then

place in a medium stovetop pot. Add 3 cups of
water. Bring to a high simmer then lower the heat.
Cover and cook for 25–30 minutes or until tender
(almost to the mushy stage works well for these
burgers).
2. In the meantime, add the flax meal and 4
tablespoons water to a small bowl and let sit. This
will be your “flax egg,” which binds the burgers.
3. Place the walnuts, oats, and oregano in a food
processor. Blend until the walnuts and oats are
coarsely blended. Set aside.
4. Place a medium-size stovetop pan on medium-high
heat. Add the vegetable broth. Then add the
carrots, onions, and garlic. Cook for 5–7 minutes,
stirring occasionally, until the carrots are tender.
5. Lower the heat, and add the tomato paste,
Worcestershire sauce, and tamari. With a spatula,
mix until the sauce is combined with the carrot,
onion, and garlic mixture.
6. In a large bowl, add ½ of the cooked lentils from the
pot and mash with a fork or potato masher.
7. Add the remaining lentils (so half of the lentils will
be mashed and half will be whole).
8. Mix in the carrot, onion, and garlic mixture; the oats
and walnuts mixture; and the oat flour and optional
salt and pepper. Mix until all ingredients are
combined.
9. Finally, fold in the flax egg so it’s mixed in well.
10. Form eight individual patties with clean washed
hands.
11. At this point, you can refrigerate until you’re
ready to cook (5–7 days) or cook immediately.
12. To cook, heat a skillet over medium for at least
five minutes. Once the skillet is hot, cook the
burgers on each side until browned, about 5
minutes per side.
Chef's Notes
Prep ahead
Make the lentils ahead of time and store in the fridge for
3 days.
Flour-free
Omit the oat flour, increase the oats to 1 cup, and mash
all of the lentils rather than half.
Layer it up!
Make it a veggie burger with whole-grain bread or a
wrap and add greens, tomato, radish, avocado, kimchi,
and herbs. The options are endless!
Crumble it on top of nachos or in a tomato sauce for a
“bolognese” sauce.
Add chopped cilantro or basil to the final mixture before
grilling.
Make it an appetizer or snack
Instead of 8 large patties, roll the mixture into small balls
and bake in the oven or air fryer for a pop-in-your-mouth
snack or appetizer.
Make mini patties for slider appetizers.
Storage
Store in an airtight container in the refrigerator for 5–7
days or in the freezer (with parchment paper separating
each patty) for up to 30 days.
Nutty and Seedy Kale Salad with Pomegranate

Vinaigrette
With so many flavorful and nutrient-rich ingredients, it’s
no surprise this delicious Nutty and Seedy Kale Salad
with Pomegranate Vinaigrette could spark a revolution. It
bursts with sweet, nutty, and earthy flavors; offers
crunchy, creamy, and silky textures; and packs a ton of
iron, folate, and vitamin C into one simple, delicious
salad that we can’t wait for you to try!
Serves: 2
Cook Time: none
Ingredients
Pomegranate Vinaigrette
 2 Tbsps tahini
 ¼ cup pomegranate juice (freshly squeezed or from
a bottle; pure juice, no added sugar)
 2 Tbsp balsamic vinegar
 1 Tbsp maple syrup (or date paste; link in Chef’s
Notes)
 ¼ tsp onion powder
 ¼ tsp dried oregano
Salad
 4 cups organic kale (tough stems removed,
chopped; packed cups)
 ½ cup beets (cooked and sliced)
 2 Tbsps pomegranate seeds
 1 Tbsp raw sunflower seeds (or toasted)
 1 Tbsp raw pumpkin seeds (or toasted)
 1 Tbsp raw sesame seeds (or toasted)
 2 Tbsps raw walnuts (or toasted, chopped)
 2 Tbsps raw shelled pistachios (or toasted,
chopped)
Directions
1. Make the pomegranate vinaigrette: Add the

vinaigrette ingredients to a 16-ounce mason jar or
to a medium bowl. Add the lid to the mason jar and
shake or whisk in the bowl until all of the tahini is
dissolved.
2. Assemble your salad: Add the kale to a large bowl.
Add 1 tablespoon of the dressing to clean hands
and massage the dressing into the kale for 30–60
seconds until the kale softens.
3. Add the remaining salad ingredients (beets,
pomegranate seeds, sunflower seeds, pumpkin
seeds, sesame seeds, walnuts, and pistachios). Mix
well.
4. Divide the salad between two medium bowls.
5. Pour the desired amount of dressing on top of each
salad. Store any remaining dressing in the
refrigerator for 5–7 days.
Chef's Notes
Toasting the nuts, sunflower and pumpkin seeds

In a medium stovetop pan, toast the nuts on medium
heat for 3–5 minutes or until fragrant.
Toasting the sesame seeds
In a small stovetop pan, toast the seeds on low-medium
heat for 2–3 minutes or until fragrant.
Sugar-free
Use date paste in place of maple syrup.
Add more nutrition and deliciousness
Add shredded carrots to the salad.
Add baked squash.
Top with flax or hemp seeds.
Storage
for up to 2 days.
Plant Protein-Powered Salad

Have you ever been asked, “But, where do you get your
protein?” The answer? “Plants, of course!” While some
plant foods have more protein than others, it can be
easy to meet your protein needs with a few helpful
handfuls of common plant-based ingredients. Boasting
20 grams of plant protein per serving, our Plant Protein-
Powered Salad is loaded with healthy fats, fiber, and a
spectrum of phytonutrients. Dispelling myths about
plant-based protein has never been more satisfying.
Serves: 4
Cook Time: none
Ingredients
 4 packed cups organic kale (chopped)

 1 Tbsp tahini
 2 cups organic amaranth (cooked, or quinoa)
 1 large avocado (seed removed, cubed)
 ½ cup pomegranate seeds
 1 cup pickled beets (recipe link in Chef’s Notes)
Directions
1. Add the kale to a large bowl. Add the tahini and,

with clean hands, massage the tahini into the kale
until it coats the pieces and they soften, about 30–
60 seconds of massaging.
2. Add the amaranth (or quinoa), chopped avocado,
pickled beets, pomegranate seeds, and walnuts.
Toss.
3. Squeeze the lemon juice on top and sprinkle with
salt and pepper, if using. You only need a few
pinches of salt to really bring out the other flavors.
Toss again.
4. Enjoy by itself as a main meal for two, a side salad
for four, or add more to it to make it even heartier
(see Chef’s Notes for ideas).
Chef's Notes
Substitutions
Use another leafy green of choice in place of kale, such
as spinach, arugula, or romaine. You don’t need to
massage the others to soften their fiber so you might
consider adding the tahini and lemon juice together,
whisking then pouring over the salad ingredients.
In place of pomegranate seeds, try mandarin orange
slices or dried cranberries.
Substitute farro, wheat berries, or buckwheat for the
amaranth or quinoa.
Nut-free
Use sunflower or pumpkin seeds in place of walnuts.
Prep Ahead
Make the pickled beets 24–48 hours ahead of time to let
them marinate and maximize their flavor.
Deseed the pomegranate seeds ahead of time and store
in an airtight container in the refrigerator for up to 2
days.
Add more delicious nutrition
Add grilled tofu or tempeh on top for more plant-based
protein.
Sprinkle hemp or chia seeds on top.
Sprinkle nutritional yeast on top.
Storage
Store leftovers in the refrigerator in an airtight container
for up to 3 days. Kale is one leafy green that holds up
well after being dressed.
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Turmeric and Chai-Spiced Overnight Oats
Simplifying meal prep while maximizing nutritious,
healing ingredients can make enjoying a plant-based
lifestyle feel like a breeze. Turmeric and Chai-Spiced
Overnight Oats take just five minutes to assemble in the
evening, and in the morning you’ll wake up to a
balanced breakfast that is chock full of healing spices,
fiber, and plant-based protein. What a decidedly
delicious — and nutritious — way to start the day!
Serves: 2
Ingredients
Chai Spice Blend

 1 tsp ground cinnamon
 1 tsp ground clove
 1 tsp ground ginger
 1 tsp ground turmeric
 ¼ tsp ground allspice
 ⅛ tsp ground black pepper
 2 dashes ground nutmeg
Oats
 2 cups plant-based milk (unsweetened)
 2 Tbsp date paste (link in Chef’s Notes, or pure
maple syrup)
 2 cups organic rolled oats
 ¼ cup dates (pitted and chopped)
 ¼ cup pecans (raw, chopped)
Directions
1. Make chai spice blend: In a small bowl, add all

spices together and mix well.
2. Heat a medium-size stovetop pot on medium heat.
Add the plant-based milk and date paste or maple
and whisk until dissolved.
3. Add the chai spice mixture and whisk until
dissolved. Turn off the heat and set aside.
4. Split the oats between two 16-ounce mason jars.
Pour half of the chai spiced milk into one jar and the
other half into the other jar.
5. Seal with a lid and place in the refrigerator for 2
hours or overnight.
6. To serve, split the dates and pecans between the
two jars of oats, stirring them into the oat mixture.
Taste for additional toppings or sweetener and
enjoy!
Chef's Notes
Substitutions
Instead of pecans try almonds or walnuts.
Instead of dates, try currants or raisins.
Instead of oatmeal use chia seeds or a blend of chia
seeds and flax meal.
Adapt the chai spice blend to your personal preference
Traditionally speaking, chai spice does not include
turmeric. It’s included here for adaptogenic purposes so
feel free to omit it if you’re going for traditional chai
spice. It does add a nice earthy flavor, though!
Make it less spicy by using less ginger, clove, and/or
black pepper.
If you don’t have all of the spices then use what you
have on hand and adjust them until you find a perfect
blend you love.
Make it sweeter
Add more date paste as you’re heating the plant-based
milk or more dates or maple syrup to the final chilled
oatmeal product.
Add a teaspoon of vanilla extract as you’re heating the
plant-based milk.
Add nutty or seedy sweetness by whisking in 1–2
tablespoons of almond butter or tahini to the heated
plant-based milk.
Storage
for up to 3 days.
Simple and savory, this is one of our favorite one-pot
meals. Hearty brown rice, creamy black beans, tons of
fresh veggies, and robust spices create a take-out main
course or side that is loaded with bold flavors, tempting
textures, and wholesome plant-based nutrition. Making
peace with food can be nourishing in more ways than
one!
Serves: 4
Ingredients
 1 medium onion (diced)

 1 medium organic red bell pepper (diced)
 2 tsps chili powder
 2 tsps ground coriander
 ¼ tsp ground cinnamon
 1 tsp sweet paprika
 1 tsp dried oregano
 1 tsp onion powder
 28 ounces organic tomatoes (diced, BPA-free can)
 1 ½ cups organic brown rice (dry, uncooked)
 1 cup organic corn (fresh or frozen)
 1 ½ cups black beans (cooked, homemade or BPA-
free canned, drained)
 1–2 small jalapeño (optional, minced)
homemade)
 3 green onions (sliced)
 cilantro (optional, chopped, to taste)
For serving
 1 avocado (seed removed, sliced)
 1 lime (cut into wedges)
Directions
1. Heat a large stovetop pan on medium-high heat.

Add the onion and pepper. Cook until the onion is
translucent, about 3–5 minutes, stirring often.
2. Turn the heat down to medium and stir in the garlic.
Cook for 30–60 seconds.
3. Stir in the spices and tomatoes. Lower the heat to
low-medium and simmer for an additional 5
minutes.
4. Add the rice, corn, black beans, jalapeño (if using),
and vegetable broth. Bring to a boil then lower to
simmer and cook for 25–30 minutes, covered, until
the rice is tender and the vegetable broth is
absorbed. If there is still liquid left after the rice is
tender then remove the lid and continue to simmer
for 5–10 minutes until the liquid is mostly absorbed
(it’ll continue to absorb as it cools).
5. Remove from the heat and stir in the green onion
and cilantro, if using.
6. Serve with sliced avocado and lime wedges.
Chef's Notes
Substitutions
For the onion, use red, yellow, or white.
Use yellow, green, or orange pepper in place of red bell
pepper.
Instead of brown rice, use organic red or black rice.
Substitute kidney beans, pinto beans or other beans of
choice for black beans.
Storage
Tortilla Soup
This Tortilla Soup blends the best of health and flavor
into one hearty, plant-based soup. A tantalizing, tomato-
based broth brims with antioxidant-rich phytonutrients
from the savory and familiar Mexican spices and fiber-
rich plants such as corn, black beans, and shredded
jackfruit. Topped with crispy lime-flavored baked tortilla
chips (that add the perfect crunch), this soup is a
wonderful option for healthy weight management.
Serves: 6
Ingredients
Tortilla Strips
 3 organic corn tortillas (6”, cut into ¼” strips, See
Chef’s Notes)
 2 Tbsps lime juice (freshly squeezed)
 2 pinches salt (optional)
Soup
 1 medium onion (chopped)
 1 medium jalapeño (optional, seeded and minced)
 2 tsps ground cumin
 1 tsp chili powder
 ¼ tsp ground black pepper (optional)
 12 ounces jackfruit (pulled from fresh or BPA-free
canned, drained)
 14.5 ounces organic crushed tomatoes (BPA-free)
 14.5 ounces organic diced tomatoes (BPA-free)
 1 ½ cups black beans (homemade or BPA-free
canned, drained)
 1 cup organic corn (frozen or kernels from fresh)
homemade)
 ¼ cup cilantro (optional, chopped)
 1 Tbsp lime juice (freshly squeezed)
 1 avocado (seeded and cubed)
Directions
1. Make the tortilla chips: Heat the oven to 350

degrees F and line a baking sheet with parchment
paper.
2. Stack the tortillas on top of each other on a cutting
board. Cut into ¼” strips then transfer them to a
large bowl. 3.Add the lime juice to the tortillas and
toss very gently to coat the tortillas in the lime juice.
3. Evenly spread out the tortilla strips on the baking
sheet, try not to overlap to ensure they get crispy.
Sprinkle with two pinches of salt, if desired.
4. Bake for 10 minutes then toss the chips and bake
for another 3–5 minutes until golden brown and
crispy. Set aside.
5. Make the soup: saute the onions in a large stovetop
pot on medium-high heat until they’re translucent,
about 3–4 minutes. Add 1–2 tablespoons of water
or vegetable broth as needed to deglaze the pot.
6. Turn the heat down to medium and stir in the garlic
and jalapeño, if using. Cook for 60 seconds.
7. Add the jackfruit, ground cumin, chili powder, and
salt and pepper, if using. Stir to combine and cook
for an additional minute, again adding 1–2
tablespoons of water or vegetable broth as needed
to deglaze the pot.
8. Add the tomatoes, beans, corn, and vegetable
broth. Bring to a boil then reduce heat to simmer for
20 minutes.
9. Remove from heat, add one tablespoon of lime
juice and stir. Taste for additional flavors of choice.
10. Divide into serving bowls and top with cilantro,
if using, fresh avocado slices, and tortilla chips.
Chef's Notes
Substitutions
For the onion, use yellow or white onion.
Use serrano pepper in place of jalapeño pepper.
Instead of cilantro, use another herb of choice, like
parsley or chives.
Tortilla Strip Options
If you have 3” tortillas instead of 6” tortillas, use 6
tortillas total to make the tortilla strips. Stack six 3”
tortillas on top of each other on a cutting board and cut
into ¼” strips before baking.
Instead of organic corn tortillas, use whole grain tortillas.
If you prefer not to use tortillas but still want some
crunch. add crispy chickpeas, kale chips, or tofu.
Flour-Free
Add crispy chickpeas, kale chips, or tofu in place of the
tortilla strips.
Prep Ahead
Make the tortilla strips ahead of time and store them in
an airtight container at room temperature for up to 5
days.
Storage
The Ultimate Immune-Supporting Soup

This savory, immune-supporting soup is filled with
powerful spices and nutrient-dense plant ingredients that
are so tasty that you’ll delight in the chance to build up
your immunity with gut-healthy ingredients. Complete
with herbs and spices, cruciferous veggies, and plant-
based protein, The Ultimate Immune-Supporting Soup
can help you feel well-supported and healthful year
round!
Serves: 4
Ingredients
 ¾ cup leek (white and light green part of the stalk
only, thinly sliced)
 2 tsps mustard seed
 1 inch ginger (peeled and minced)
 1 small head cauliflower (leaves removed, cut into
1” florets; about 4–5 cups)
 2 tsps ground turmeric
 ½ tsp salt (optional)
homemade)
 1 cup coconut milk (light)
 15 ounces chickpeas (home cooked or BPA-free
can, drained)
 2 cups organic kale (destemmed, chopped)
 1–2 dashes cayenne pepper (optional)
 1–2 dashes smoked paprika (optional)
Directions
1. In a large pot, heat a large stockpot over high heat.

Add the leek and mustard seeds. Cook for 2–3
minutes, stirring, until the leeks are translucent.
2. Turn the heat down to medium and add the garlic,
ginger, cauliflower, turmeric, cumin, and salt and
pepper, if using. Sauté to toast the spices lightly, 1–
2 minutes. Deglaze the pan with 2–3 tablespoons of
water or vegetable broth as needed to keep the
vegetables from sticking.
3. Add the vegetable broth.
4. Bring to a boil, then reduce the heat to a simmer
and cook until the cauliflower is tender, about 10
minutes.
5. Stir in the coconut milk, chickpeas, and kale. Heat
through until the kale is slightly wilted.
6. Taste for more salt and pepper, if desired.
7. Divide between bowls and serve with chopped
cilantro, a dash of cayenne pepper and a dash of
smoked paprika, if desired.
Chef's Notes
Substitutions
In place of leek use onion or shallot.
Use white beans or another legume of choice instead of
chickpeas.
Use your favorite organic leafy green in place of kale,
such as spinach, mustard greens, or bok choy.
Instead of cilantro use parsley or chives.
Storage
Store in an airtight container in the refrigerator for 5–7
days or in a freezer-safe container for up to 30 days.
Anti-Inflammatory Golden Smoothie
Taming inflammation doesn’t get tastier than this smooth
and creamy Anti-Inflammatory Golden Smoothie.
Turmeric and ginger give this stunning blend its vibrant
golden hue, but that’s not all they offer. Curcumin and
gingerol, the primary active ingredients in turmeric and
ginger, respectively, are well-known for their anti-
inflammatory and antioxidant properties (after all, they’re
in the same plant family!). With so many wonderfully
nourishing and tasty elements to love, enjoying this
naturally sweet, slightly zingy, and antioxidant-rich
smoothie is like sipping liquid sunshine!
Serves: 2
Cook Time: none
Ingredients
 1 banana
 1 cup pineapple (fresh or frozen, cubed)
 2 tsps fresh ginger root (roughly chopped)
 2 tsps fresh turmeric root (roughly chopped)
 2 dashes ground black pepper
 2 handfuls ice (optional)
 2 dashes cinnamon (optional)
Directions
1. Add all ingredients except ice to a blender and

blend until smooth.
2. Taste for additional ingredients of choice.
3. Add one or two handfuls of optional ice and blend
again.
4. Divide between two drinking glasses and add a
dash of optional cinnamon to each glass.
Chef's Notes
Substitutions
Substitute pineapple with mango, guanabana (soursop),
orange, passion fruit, or your favorite tropical fruit.
Substitute fresh turmeric and ginger root with ground
turmeric and ginger. Use ⅓ the amount of dry ground
spice as fresh.
Use avocado in place of banana (note that it may
change the color!).
Storage
Store in an airtight container for up to 2 days.
Slow Cooker Greens, Beans, and Tempeh Sausage
Soup
Soup doesn't get any more soothing than this nourishing
Slow Cooker Greens, Beans and Tempeh Sausage
recipe. The star ingredients all help to support healthy
blood sugar control, and with a cornucopia of
phytonutrients, you’ve got some serious plant-power to
help keep even the worst health ailments at bay! If you
agree that nothing beats a warm and hearty bowl of
soup then we’re pretty certain that this recipe will not
disappoint!
Serves: 6
Cook Time: 4 hours
Total Time: 4 hours 20 minutes
Ingredients
 1 batch tempeh sausage (link in Chef’s Notes)

 1 cup organic celery (sliced)
 1 cup carrots (thinly sliced)
 1 ½ cups butter beans (home-cooked or BPA-free
canned)
 2 cups napa cabbage (thinly sliced)
 2 cups organic Swiss chard (or kale, stems
removed, thinly sliced)
 1 Tbsp fresh thyme leaves
 1 tsp ground turmeric
homemade)
 4 lemon wedges
Directions
1. Make the tempeh sausage and set aside.

2. Add the celery and carrots to your slow cooker and
sauté for 5 minutes, if that’s an option. If it’s not an
option, skip to step 3.
3. Add all ingredients, including the tempeh sausage,
and except the salt, pepper, and lemon wedges, to
the slow cooker and cook on low for 4 hours.
4. Once it’s finished cooking, taste for seasoning, salt
and pepper, if desired. Divide between bowls and
serve with lemon wedges.
Chef's Notes
Substitutions
Substitute another white bean of choice in place of
butter beans.
Instead of napa cabbage, use another type of cabbage
(red or green) or another leafy green of choice.
Substitute kale, collard greens, or spinach for the Swiss
chard.
Instead of thyme, use fresh minced rosemary.
Prep Ahead
Prepare the Tempeh Sausage ahead of time and store
in an airtight container in the refrigerator for up to 5 days
or freeze for up to one month.
Stovetop Directions
Heat a large stovetop pot on medium-high heat and add
the celery and carrots, cooking for 2–3 minutes until the
celery starts to soften. Add the tempeh sausage, beans,
napa cabbage, Swiss chard, thyme, garlic powder,
turmeric, and vegetable broth. Stir to combine and turn
the heat down to low, cover ¾ of the way, and cook for
45 minutes.
Storage
for up to 5 days or freeze for up to one month.
Walnut and Lentil Stuffed Mushrooms

These bite-size beauties offer a double dose of
protective plant nutrients to help prevent the onset of
type 2 diabetes and cancer. Mushrooms contain a
soluble fiber called beta-glucans, that support gut health
and immune system health, thereby helping the body
fight cancer, infection, or other diseases. Similarly,
walnuts have been shown to help decrease
inflammation, support weight control, manage type 2
diabetes, and lower blood pressure with their high levels
of antioxidants, fiber, and omega-3 fatty acid content.
With all the plant power packed into one perfect
package, these umami-rich stuffed mushrooms are a
delicious way to enjoy the benefits of plant-based eating.
Serves: 4
Ingredients
 16 ounces baby bella mushrooms (also known as

cremini mushrooms)
 ½ cup onion (yellow or white, chopped)
 1 tsp oregano (dried)
 2 tsps ground cumin
 ¼ tsp salt (optional, more to taste)
 1 cup lentils (brown or green, home cooked, or
BPA-free canned)
 1–2 Tbsps parsley (minced, to garnish)
 red pepper flakes (optional, to taste)
Directions
1. Preheat oven to 375 degrees F.

2. Remove stems from mushrooms and roughly chop.
Place mushroom caps on a parchment-lined baking
sheet, stem side up.
3. Toast the walnuts: In a medium stovetop pan, heat
the walnuts on medium heat until golden brown,
about 2–3 minutes, tossing frequently to prevent
burning.
4. Put walnuts in a bowl and set aside.
5. Heat the same pan on medium-high. Add the onions
and chopped mushroom stems, stirring frequently,
until the onions are translucent, about 3–4 minutes.
Add 1–2 tablespoons of water, if necessary, to
deglaze the pan while cooking.
6. Add the onion and mushroom mixture and walnuts
to a food processor. Add the oregano, cumin, chili
powder, and salt and pepper, if using.
7. Blend until a wet meal-like consistency.
8. Add the walnut onion mixture to a large bowl. Stir in
the lentils. Mix well until the lentils are coated with
the walnut onion mixture.
9. Stuff your mushrooms: With a spoon or spatula,
place about a tablespoon of the walnut lentil mixture
into each mushroom. You’ll want the mushroom
packed tightly with the lentil mixture and about ½”
over the mushroom top.
10. Bake for 20 minutes or until the stuffing is
browned and slightly crispy on top.
11. Top with chopped parsley and red pepper
flakes, if desired.
Chef's Notes
Substitutions
Substitute white button mushrooms for the baby bellas.
In place of lentils, use another legume, but you might
need to mash the legume to make a paste-like mixture.
Instead of parsley, top them with basil, cilantro, or dill.
Nut-free
Instead of walnuts, use sunflower seeds (they’re not
chock-full of omega-3s, but they do have
polyunsaturated fats which are also necessary for
health).
Make it a meal
Top the mushrooms on a bed of rice and greens.
Enjoy alongside steamed vegetables and baked tofu or
tempeh.
Add more nutrition and deliciousness
Top with your favorite sauce.
Top it with chopped kimchi or kraut.
Storage
for up to 5 days.
Omega-Rich Balsamic Vinaigrette
Omega-Rich Balsamic Vinaigrette, a super boost of
antioxidant- and anti-inflammatory- rich ingredients, is
delicious on top of a variety of savory plant-based
recipes! Golden turmeric (helpful for both anti-cancer
and type 2 diabetes prevention), omega-rich flax meal,
tangy dijon mustard, sweet and sour balsamic vinegar,
and protein-packed hemp seeds create a nourishing and
extraordinary vinaigrette that you’ll be delighted to use
day in and day out.
Serves: 2
Cook Time: none
Ingredients
 ¼ cup water (plus more as needed)

 1 Tbsp flax meal
 1 Tbsp hemp seed
 2 tsps Dijon mustard (or brown mustard)
 1 ½ Tbsps balsamic vinegar
 ½–1 tsp ground turmeric
 1 dash ground black pepper (optional)
 2 tsps pure maple syrup
 ¼ tsp garlic powder
 1 Tbsp tahini (optional, see Chef’s Notes)
Directions
1. Add all ingredients, except the tahini and salt, to

your blender or food processor, starting with ½
teaspoon turmeric. Alternatively, you could use a
mixing bowl since the hemp seeds won’t fully blend
2. Blend until all of the ingredients are combined.
3. Taste for additional ingredients of choice.
4. Add tahini if you’d like a more creamy consistency
and slightly nutty flavor.
5. Taste for optional salt (but, we think it’s great
without it!).
Chef's Notes
Substitutions
Substitute dijon mustard with brown mustard or whole
grain mustard.
Substitute balsamic vinegar with apple cider vinegar or
lemon juice.
Consistency
If you plan to use this dressing immediately, the
consistency should be like a light dressing. If you make
this dressing ahead of time and store it for later, the flax
meal will absorb much of the water, making it more like
a sauce with a thicker consistency. In this case, add 1–2
tablespoons of water at a time, once again, until you
reach the desired consistency.
Tahini
We recommend first making this recipe without the tahini
then taste-testing to see if you’d like the dressing to be
creamier and have a slightly nutty flavor. The dressing
without the tahini will be a much thinner consistency.
Tahini helps to create a creamier texture.
Storage
Store in an airtight container in the refrigerator for up to
5 days.
Chocolate Chia Berry Pudding
This extra special and nourishing treat works wonders
for both your brain and your gut. Chia seeds are a
significant source of plant-based omega-3 fatty acids,
which help to enhance cognitive wellness by improving
memory and fueling the brain with the healthy fats it
needs to thrive. These potent little seeds also offer
plenty of fiber to encourage microbial diversity in the gut
and enhance proper motility and functioning, which
influences the clarity of your brain and gut conversation.
From a culinary perspective, only one word can describe
Chocolate Chia Berry Pudding — YUM!
Serves: 2
Cook Time: none
Ingredients
 ½ cup chia seeds

 4 Tbsps cocoa or cacao powder (Fair Trade,
unsweetened)
 ½ tsp ground turmeric
 4 Tbsps maple syrup (or date paste; link in Chef’s
Notes)
 2 tsps vanilla extract
 2 pinches salt (optional)
 ½ cup blueberries
 2 Tbsps dark chocolate (optional; Fair Trade,
shaved)
Directions
1. In a medium-size bowl, add the chia seeds, plant-

based milk, cacao powder, ground turmeric, maple
syrup (or date paste), vanilla extract, and salt, if
using. Whisk together until all ingredients are
combined.
2. Leave the mixture in the bowl for 15 minutes without
stirring for the chia seeds to gel. After 15 minutes,
whisk it together one more time.
3. Cover the bowl and place it in the refrigerator for
four hours or overnight.
4. Remove the chocolate chia seed pudding from the
refrigerator, stir with a spoon, and divide into small
dessert sized glasses.
5. Top with your berries and dark chocolate shavings,
if desired.
Chef's Notes
Substitutions
Instead of blueberries, add your favorite organic berries
or fruit such as pineapple, banana or kiwi.
Sugar-free
Use date paste instead of maple syrup.
Storage
Store in the refrigerator, covered, for up to 5 days.
Vibrant Bulgur, Kale, and Chickpea Salad
Living vibrantly on a plant-based lifestyle does wonders
for long-term disease prevention. As the name implies,
this scrumptious salad includes an array of radiant
vegetables, including kale, carrots, cabbage, and
avocado, as well as bulgur wheat and pumpkin seeds.
It’s loaded with nutrient-dense superfoods that are
packed with protein, fiber, zinc, magnesium, iron,
vitamin A, vitamin K, and folate — just to name a
handful of its many nutrients. What an excellent
investment in the health of your gut-brain axis!
Serves: 2
Ingredients
Bulgur
 ¾ cup organic bulgur (dry)
 1 ½ cups water
 ¼ tsp cumin powder
 ⅛ tsp ground black pepper (optional)
Turmeric Chickpeas
 ½ tsp ground turmeric
 ½ tsp chili powder
 ⅛ tsp ground black pepper (optional)
 1 ½ cups chickpeas (home-cooked or BPA-free
canned, drained and rinsed)
Kale
 4 cups organic kale (ribs removed, thinly sliced)
 1 tsp olive oil (optional)
 2 Tbsps lemon juice (freshly squeezed)
Salad Ingredients
 1 cup red cabbage (shredded)
 1 cup carrots (shredded)
 1 avocado (seed removed, cut into cubes)
 2 Tbsps pumpkin seeds (raw)
 1 lemon (cut into wedges)
Directions
1. Make the bulgur: Add the bulgur, water, and spices

to a stovetop pot. Heat until boiling. Then lower the
heat to simmer, cover, and cook for 10–15 minutes,
or until the bulgur is tender. Keep covered while you
prepare the salad.
2. Prepare your chickpeas: Add the turmeric, chili
powder, and salt and pepper, if using, to a medium
bowl and stir to combine. Add the chickpeas and
toss with the spices until coated. Set aside.
3. Add the kale to a large bowl. Drizzle the olive oil, if
using, and lemon juice over top. Massage the kale
until tender, about 30 seconds. Sprinkle with salt
and pepper, if desired.
4. Assemble the salad: Add the cabbage, carrots,
avocado, pumpkin seeds, chickpeas, and bulgur to
the kale. Toss until combined.
5. Divide between two bowls for meal-sized portions or
divide between four bowls and serve as side dishes.
Serve with lemon wedges.
Chef's Notes
Substitutions
Use cooked and cubed sweet potatoes in place of the
bulgur.
Substitute lentils or other beans of choice in place of
chickpeas.
Substitute lime juice or orange juice in place of lemon
juice.
Instead of kale, use spinach, romaine, or arugula.
Substitute any veggies you love in place of carrots or
red cabbage, such as shredded beets, shaved brussels
sprouts, diced cucumber, or chopped zucchini.
Use sunflower seeds in place of pumpkin seeds.
Gluten-free
Substitute organic quinoa, rice, buckwheat, or millet for
the bulgur (note that the cooking time may vary).
Prep Ahead
Cut the carrots and cabbage ahead of time and store in
an airtight container in the refrigerator for up to 5 days
before making this recipe.
Storage
for up to 5 days.
Kimchi Avocado Toast
You might find yourself enjoying Kimchi Avocado toast
again and again, thanks to all of the nourishing
ingredients that have a profound impact on your brain
and gut health. Avocados are packed with nutrients like
magnesium, folate, and vitamins C, and B6, all of which
have an influence on the immune system, brain health,
and gut health. Likewise, probiotic-rich kimchi has plenty
of fiber, and helps to maintain a happy environment for
your gut to thrive. Together, avocados and kimchi make
a scrumptious toast that is a delicious anytime meal to
give your brain and gut a healthy boost!
Serves: 2
Ingredients
 2 slices organic whole grain bread (see Chef’s

Notes for flour-free)
 1–2 large avocados (seed removed)
 ½ cup kimchi (of your choice)
 2 Tbsps green onion (sliced)
 2 Tbsps jalapeño (optional, seeded and diced)
 2 Tbsps cilantro (optional, chopped)
 1 cup arugula (or leafy greens of your choice)
 8 slices cucumber (skin removed if waxed, sliced)
 8 slices radish (sliced)
 ¼ cup broccoli sprouts (or sprouts of your choice)
 2 tsps sesame seeds
 1–2 Tbsps lime juice (freshly squeezed)
Directions
1. Toast your bread.

2. While the bread is toasting, make your avocado
kimchi topping: Add the avocado, kimchi, green
onion, and jalapeño and cilantro, if using, to a
medium bowl. Mash with a fork until combined and
the avocado is mashed.
3. Layer your avocado toast: Once the bread is
finished toasting, place each piece onto separate
plates.
4. Divide the leafy greens between each slice of
bread, followed by the smashed avocado kimchi
mixture.
5. Top each avocado mixture with sliced cucumber
and sliced radish.
6. Divide the broccoli sprouts between the two
avocado toasts.
7. Sprinkle sesame seeds on top as well as salt and
pepper, if desired.
8. Squeeze a bit of lime juice over each avocado
toast.
Chef's Notes
Substitutions
Use lemon juice, orange juice, or apple cider vinegar in
place of the lime juice.
Use pumpkin seeds or sunflower seeds in place of
sesame seeds.
Whole Grain Bread Substitutions
Use thinly sliced sweet potato, eggplant, or summer
squash as a bread substitute. Note that it may need
slightly longer toasting than the bread. Or, try grilling it
on the stovetop instead of toasting it.
Storage
Store the avocado kimchi mixture in an airtight container
in the refrigerator for up to 3 days.
Lentil and Quinoa Stuffed Peppers
Lentil and Quinoa Stuffed Peppers are chock-full of
heart-healthy foods, including lentils, tomatoes, quinoa,
onions, and bell pepper. Red peppers contain the same
bright red carotenoid, called lycopene, as tomatoes,
which can protect against free radical damage and lower
the risk of stroke and heart disease. What’s more, these
delicious beauties are filling, tasty, and nourishing with
their abundance of whole food ingredients, spices, and
herbs!
Serves: 2
Ingredients
 3 large red bell peppers (cut in half vertically

through the stem and bottom portion of the pepper,
seeds and ribs removed)
Lentils and Quinoa
 ½ cup green or brown lentils (rinsed)
 ½ cup organic quinoa (rinsed well)
homemade)
 2 bay leaves
Vegetables
 1 tsp mustard seeds
 1 cup yellow onion (chopped)
 1 cup organic tomato (diced)
 2 cups broccoli (chopped into ¼–½” pieces)
 ½ tsp dried oregano
 ½ tsp onion powder
 ½ tsp paprika
 2 Tbsps parsley (chopped)
 1 Tbsp lemon juice
 crushed red pepper (optional, to taste)
 1 batch Garlic Cashew Cream (optional; link in
Chef’s Notes)
Directions
1. Roast the peppers: Preheat the oven to 400

degrees F. Line a baking sheet with parchment
paper. Place the peppers on the baking sheet, cut
side up. Sprinkle with salt and pepper, if desired,
and roast for 25 minutes.
2. Make the lentils and quinoa: Add the lentils, quinoa,
vegetable broth, and bay leaves to a medium
saucepan. Bring to a boil, then reduce heat to
simmer, cover, and cook for 30 minutes. Once done
cooking, remove from heat, keep covered for 10
minutes, then set aside.
3. Make the veggies: Heat a large stovetop pan over
medium-high heat. Add the mustard seeds and
cook until they pop, about 60 seconds.
4. Add the onions and cook until translucent, about 2–
3 minutes.
5. Add the tomatoes and broccoli, and cook until the
broccoli is tender, about 3 minutes.
6. Stir in the garlic and cook for another minute.
7. Stir in the oregano, onion powder, paprika, parsley,
and optional salt and pepper.
8. Squeeze the lemon juice on top.
9. Transfer the lentils and quinoa to the vegetables
and mix well.
10. Spoon the lentil, quinoa, and veggie mixture
into the peppers.
11. Top with red pepper flakes and Garlic Cashew
Cream, if desired (highly recommended!).
Chef's Notes
Substitutions
Brown or green lentils work well here. Or you could use
split peas in place of lentils.
Use another whole grain in place of quinoa. However,
note that the cooking time will vary depending on which
grain you choose, and you most likely won’t be able to
cook that grain directly with the lentils.
Instead of red peppers, use yellow, orange, or green
peppers.
For the tomato, use any type of tomato you prefer.
Substitute cauliflower for broccoli.
Instead of parsley, add cilantro, chives, or basil.
In place of Garlic Cashew Cream, use your favorite
tomato sauce, plant-based cheese (melted on top), or
hot sauce.
Prep Ahead
Prepare the lentils and quinoa ahead of time and store
before making this meal or freeze for up to 30 days.
Make the Garlic Cashew Cream ahead of time and store
or freeze for up to 30 days.
Storage
for up to 5 days.
Warm Fiesta Salad Bowl
Contrary to popular belief, heart-healthy meals don’t
have to be boring. Take our Warm Fiesta Salad Bowl,
for example. As the name suggests, it’s a party in a
bowl: purple cabbage, sweet corn, red bell peppers,
kale, lima beans, and creamy avocado create an
exciting confetti of colors, textures, and flavors that
celebrates the joy of plant-based eating. Packed with
wholesome fiber, plenty of plant-based protein, and a
spectrum of phytonutrients, this bowl is a simply
delicious way to enjoy heart-healthy foods with ease.
Serves: 2
Ingredients
 1 batch Lime Vinaigrette (link in Chef’s Notes)

 ½ cup dry organic rice (rinsed; black, brown, red, or
wild)
 1 cup organic red bell pepper (seeded and diced)
 1 cup purple cabbage (shredded)
 1 cup organic corn (frozen or BPA-free canned,
drained)
 1 ½ cups lima beans (cooked)
 2 cups organic kale (stems removed, leaves only,
chopped)
 1 ½ tsps chili powder
 ¼ cup nutritional yeast
 ⅓ cup green onion (sliced)
 ⅓ cup cilantro (chopped)
 ¼ cup raw pumpkin seeds (or pepitas)
 1 avocado (seed removed, cut into cubes)
 4 lime wedges
 sriracha (optional, or other hot sauce of choice, to
taste)
Directions
1. Make the Lime Vinaigrette and set aside.

2. Make the rice: Heat the rice and 1 ½ cups of water
in a medium saucepan until boiling. Lower the heat
to simmer, and cook, covered, for 25 minutes.
3. Meanwhile prepare the salad bowl: Add the pepper,
cabbage, corn, beans, and kale to a large mixing
bowl (end with the kale so it’s on top).
4. Once the rice is finished cooking, drain, and transfer
the rice to the large mixing bowl on top of the kale
(the hot rice will wilt the kale).
5. Stir to combine.
6. Add the chili powder, nutritional yeast, green onion,
and cilantro to the mixing bowl. Stir to combine.
7. Taste for salt and pepper or more nutritional yeast.
8. Top with pumpkin seeds and avocado.
9. Divide between two bowls and serve with lime
wedges.
10. Add sriracha or other hot sauce of choice, if
desired.
Chef's Notes
Substitutions
Replace purple cabbage with green cabbage.
In place of kale, use spinach, arugula, chopped romaine
lettuce, or your favorite green of choice.
Mix in white beans in place of lima beans, or your
favorite bean of choice.
Substitute cilantro with basil, parsley, or dill.
Use sunflower seeds or hemp seeds in place of pumpkin
seeds.
Prep Ahead
Prepare the Lime Vinaigrette ahead of time. Store
leftovers in the refrigerator in an airtight container or
mason jar for 7–10 days.
Storage
3 days.
Blueberry Buckwheat Breakfast Muffins
Blueberries (or any berries, for that matter) are among
the most nourishing and powerful plant foods to include
in a heart-healthy diet. They contain a compound known
as anthocyanins, which have been found to reduce the
risk of cardiovascular disease. When paired with
buckwheat — a fiber-rich pseudo grain — you’ve got a
heart-loving combination that you’ll be excited to devour!
Blueberry Buckwheat Breakfast Muffins, loaded with
vitamin C, antioxidants, protein, and fiber, pack a hearty
dose of plant-based nutrition that is uniquely satisfying
and fun to eat!
Serves: 6
Ingredients
Dry Ingredients
 ½ cup organic buckwheat flour
 6 Tbsps almond flour
 2 Tbsps flax meal
 1 tsp baking powder
Wet Ingredients
 ½ cup banana (mashed)
 ¾ cup plant-based yogurt (unsweetened)
 3 Tbsps maple syrup (or date paste, link in Chef’s
Notes)
 1 tsp vanilla extract
 ¾ cup blueberries
 ½ cup walnuts (optional)
Directions
1. Preheat the oven to 350 degrees F and prepare

muffin tin with paper liners or use silicone muffin
cups.
2. Add dry ingredients to a large bowl and mix to
combine.
3. Add wet ingredients to a medium bowl and whisk
until combined.
4. Transfer the wet ingredients to the dry ingredients
and stir to combine. Don’t overmix.
5. Fold in the blueberries and walnuts, if using.
6. Fill muffin tins ¾ of the way full.
7. Bake for 20 minutes or until golden brown on top.
Chef's Notes
Substitutions
Substitute oat flour, spelt flour, or whole wheat flour for
buckwheat flour or almond flour.
Substitute quinoa flour for buckwheat or almond flour.
Just note that quinoa flour absorbs more moisture,
therefore you may need to add an additional tablespoon
of yogurt.
Instead of blueberries, add another berry of choice.
Substitute unsweetened organic applesauce for mashed
banana.
Nut-Free
Substitute sunflower or pumpkin seeds for the walnuts.
Substitute oat flour for almond flour.
Flour-Free Substitute
Sorry, BLE friends, we don’t have a flour substitute for
this recipe.
Whole-Food Sweetener
Storage
for 5–7 days or freeze for up to three months.
Goddess Rainbow Kale Salad
Ignite the light from within as you enjoy this abundant
and filling Goddess Rainbow Kale Salad. Crunchy
cruciferous veggies, a creamy dressing, nutty pumpkin
seeds, and protein-rich quinoa and lentils come together
to create an enchantingly delicious salad that harnesses
the true magic of plants and makes healthy eating
effortless!
Serves: 4
Ingredients
Quinoa and Lentils

 ¼ cup organic quinoa (dry, rinsed well)
 ¼ cup brown or green lentils (dry, rinsed)
 1 ½ cups water
 1 batch Green Goddess Dressing (link in Chef’s
Notes)
Salad Ingredients
 4 cups organic kale (stems removed, thinly sliced)
 1 tsp extra virgin olive oil (or freshly squeezed
lemon juice)
 1 cup purple cabbage (shredded)
 1 cup carrot (shredded)
 ¼ cup pumpkin seeds (or pepitas)
 ⅓ cup green onion (sliced)
 ½ cup broccoli sprouts (or other sprouts of choice)
Directions
1. Make the quinoa and lentils: After the quinoa has
been thoroughly rinsed and the lentils have been
rinsed, add them both, together, to a medium
stovetop pot. Add the water and place the pot over
medium-high heat on the stovetop. Bring to a boil
then lower the heat to simmer. Cover and cook for
25–30 minutes or until they’re both tender.
2. Meanwhile, make Green Goddess Dressing and set
aside.
3. Make the salad: Add the kale to a large salad bowl.
Add a teaspoon of olive oil or lemon juice and
massage with clean hands until tender, about 30
seconds.
4. Add the cabbage and carrots to the kale and toss.
5. Once the quinoa and lentils are finished cooking,
transfer them to the kale salad and toss again.
6. Pour the dressing over top. Toss to combine.
7. Add the pumpkin seeds and green onion.
8. Divide the salad between 2–4 bowls and top each
bowl with a pinch of sprouts.
Chef's Notes
Substitutions
Substitute millet, amaranth, or teff for quinoa.
Use split peas in place of lentils.
Use another dressing in place of the Green Goddess
dressing.
Substitute another leafy green of choice in place of kale.
Use green cabbage in place of purple cabbage.
Substitute shredded beets in place of carrots.
Instead of pumpkin seeds, use sunflower seeds or your
favorite nut.
Substitute red onion for green onion.
Prep Ahead
Make the quinoa and lentils ahead of time and store in
an airtight container in the refrigerator for 5–7 days or
freeze for up to 3 months.
Make the Green Goddess Dressing ahead of time and
store in an airtight container in the refrigerator for up to 5
days.
Storage
for up to 5 days. (Only store this way if using kale as this
salad gets better as it sits! If you use another leafy
green, store the leftover salad and dressing separately.)
Green Superhero Dressing

Whether you're a plant-based newbie or have been a
plant-based foodie for a while, Green Superhero
Dressing is a creamy, dreamy, and simple way to
introduce greens to your meals. Complete with
wholesome everyday superfood ingredients like
avocado and spinach that deliver a range of nutrients to
help elevate your health to the next level, this luscious
and savory dressing is a wonderful addition to any
revolutionary plant-based meal.
Serves: 4
Cook Time: none
Ingredients
 ½ cup organic spinach leaves (packed)

 ½–¾ cup avocado (ripe, chopped)
 ½ Tbsp organic miso (mellow white or chickpea)
 ½ tsp Dijon mustard
 ½ tsp salt (optional)
 ⅓–½ cup water (or more to thin as desired)
 1–1 ½ Tbsps lemon juice (or red wine vinegar)
 1 tsp pure maple syrup (or date paste, link in Chef’s
Notes)
 ground black pepper (to taste)
Directions
1. Puree the spinach, avocado, miso, mustard, salt (if

using), ⅓ cup of water, 1 tablespoon of the lemon
juice (or vinegar), maple syrup, and black pepper
until smooth.
2. Add more lemon juice or other seasonings to taste.
If using the extra amount of avocado, use extra
water to thin.
3. Toss into a favorite salad right away, such as the
Spinach Jewelled Salad, or refrigerate in a covered
jar for a day or two.
Chef's Notes
Substitutions
Substitute spinach with arugula or baby kale. Note these
two greens have a stronger and more bitter flavor
compared to spinach.
Substitute avocado with ¼ cup soaked cashews.
Additions
If you enjoy the flavor of fresh basil, try adding a little —
up to ¼ cup of leaves. Do not add dry basil; the flavor is
quite different for a dressing.
Serving Suggestions
This dressing is so good you can use it for more than
salads. Toss into pasta or cooked grains, drizzle over
pizza or burritos, or use a little less water and make it
more of a dip!
Storage
2 days.
Recipe from Plant-Powered Families by Dreena Burton.
Pineapple Matcha Rise 'N Shine Smoothie
All it takes is a single spark to ignite a revolution and,
after one sip of this electric Pineapple Matcha Rise “N
Shine Smoothie, you just might be inspired to shake
things up in your day to day life. Zingy pineapple,
energizing matcha, nutrient-rich spinach, and naturally
sweet and creamy banana offer anti-inflammatory
support for better focus, more productivity, and a
scrumptious way to begin your day!
Serves: 2
Cook Time: none
Ingredients
 2 large bananas (ripe)

 1 ½ cups pineapple (chopped)
 2 handfuls organic spinach (or organic kale)
 1 cup plant-based milk (unsweetened)
 2 tsp matcha (pure matcha powder)
 2 handfuls ice
Directions
1. Add banana, pineapple, spinach, milk, and matcha

to a blender. Blend on low for a minute then blend
on high for another minute.
2. With a spatula, scrape any spinach from the sides
of the blender.
3. Blend on high for another minute or until completely
smooth.
4. Add ice and blend again.
5. Taste for more ice or flavors of your choice (banana,
pineapple, or even greens!). Split the smoothie
between two.
Chef's Notes
Make it creamier
Add more plant-based milk.
Add more banana (but it will also have a more banana-
forward flavor).
Add more superfoods
Consider adding a teaspoon of mushroom powder,
maca powder, or your favorite superfood powder.
Add mango for more vitamin C and vitamin A.
Add dates for sweetness and iron.
Add goji berries for antioxidant power.
Storage
Store in an airtight container in the refrigerator for 48
hours.
Simple Homemade Granola

Simple Homemade Granola is an easy-to-prepare
breakfast cereal or mid-day snack that is much more
nutritious and delicious than the packaged stuff on
grocery store shelves. This lightly sweetened crunch-
fest offers plenty of fiber, healthy fat, and plant protein
that results in a delicious wholesome recipe to make
again and again. Plus, you can use this recipe as a
blueprint to make your own custom blend. Have fun in
the kitchen creating varieties that you love best!
Serves: 2
Ingredients
 ½ cup almonds (raw, chopped)

 ½ cup walnuts (raw, chopped)
 ½ cup pecans (raw, chopped)
 ½ cup organic rolled oats
 ¼ cup pumpkin seeds
 ¾ tsp cinnamon
 3 Tbsps pure maple syrup (or date paste, link in
Chef’s Notes)
 1 tsp vanilla extract (preferably alcohol-free)
 ⅛ tsp salt (optional)
Directions
1. Preheat oven to 350 degrees F and line a baking

sheet with parchment paper.
2. Coarsely chop the almonds, walnuts, and pecans
into bite-size pieces and place in a large bowl.
3. Grind the oats into a coarse meal in a food
processor or grinder.
4. Add the oats to the bowl with the nuts.
5. Add the pumpkin seeds and cinnamon. Stir well.
6. In a small bowl, add the maple syrup and vanilla
extract. Stir.
7. Pour the maple and vanilla mixture over the oat,
nut, and pumpkin seed mixture.
8. Mix well until the nuts and seeds are coated.
9. Spread out evenly on the baking sheet and sprinkle
with salt, if using.
10. Bake for 12 minutes, stirring halfway through.
Let cool for 10 minutes before serving (this will
allow it to form clusters).
Chef's Notes
Substitutions
Use other nuts of choice in place of almonds, pecans, or
walnuts. You can use all of one nut (for example,
substitute all walnuts in place of the almonds or pecans)
or use a different nut in place of any one of the three (for
example, use hazelnuts in place of almonds).
Instead of pumpkin seeds, try sunflower seeds.
Use almond meal in place of ground oats.
You could use date paste or other fruit paste in place of
maple syrup. It would be helpful to thin the date paste
with just enough water for it to become a syrup
consistency to make mixing it with the nuts much easier.
You may also need about ⅓ more date paste to reach
the same sweetness as the pure maple syrup.
Storage
Once fully cool, store in an airtight container at room
temperature for up to 10 days or refrigerate for up to one
month. Note, if you use date paste as the sweetener,
only store in the refrigerator for up to one week.
Everyday Tacos
Great news: Tacos are one of the easiest dishes to
make plant-based — and they’re absolutely delicious!
Smoky black beans, bold spices, and loads of fresh
veggies create a hearty meal that can be made in
minutes. What’s more, it's got everything you need
nutritionally to feel satisfied, energized, and well-
nourished. Bonus that this is one that the whole family
will love!
Serves: 4
Ingredients
 1 tsp cumin seeds

 1 cup onion (chopped)
 1 cup red bell pepper (chopped)
 1 cup organic tomatoes (chopped)
 1 ½ cups black beans (home cooked or BPA-free
canned)
 ½ tsp chili powder
 ½ tsp onion powder
 ½ tsp paprika
 8 organic tortillas (whole grain or corn)
 ½ cup organic salsa (homemade or your favorite
fresh store brand)
 1 large avocado (seed removed, cut into cubes)
 1 batch garlic cashew cream (link in Chef’s Notes)
 ¼ cup jalapeño (optional, chopped)
 8 wedges lime (1–2 limes)
Directions
1. Heat the cumin seeds on medium heat in a large

stovetop pan until fragrant (about a minute), tossing
often.
2. Add the onions, peppers and tomatoes. Cook until
the onions are translucent, about 3–4 minutes. Add
1–2 tablespoons of water as needed to deglaze the
pan, stirring occasionally.
3. In the meantime, add the black beans to a large
bowl. Mash half of the beans with a potato masher
or fork.
4. Transfer the beans to the onion, pepper and tomato
mixture. Turn down the heat to medium and stir well
to combine. Add the ground cumin, chili powder,
garlic powder, onion powder, paprika, salt, if using,
and lime juice. Stir well once again and turn off the
heat.
5. Assemble your tacos: Warm the tortillas on medium
heat on a stovetop griddle (you’ll probably have to
warm 2 at a time). Warm each side for 1–2 minutes
(just until warm, not crispy).
6. Place the tortillas on a plate and fill with your
toppings: Add 1–2 heaping tablespoons of the bean
mixture, 1 tablespoon of salsa, 1 tablespoon of
avocado, and 1–2 teaspoons of garlic cashew
cream. Add cilantro, jalapeno and hot sauce, if
using, to taste.
7. Serve with lime wedges and enjoy!
Chef's Notes
Substitutions
Instead of black beans use kidney beans, pinto beans or
other beans of choice.
For the onion, use white, yellow or red.
Flour-free
Use lettuce wraps (Romaine, collards, or Swiss Chard)
instead of tortillas.
Prep Ahead
Prepare the garlic cashew cream ahead of time and
store in an airtight container in the refrigerator for up to 5
days or in the freezer for up to 30 days.
Storage
for up to 5 days.
10-Minute Salad Delight
Who doesn’t love a simple yet tasty low-effort meal? All
you need is 10 minutes and a handful of fresh
ingredients to create a colorful and exciting meal! 10-
Minute Salad delight is easy to prepare and filled with a
variety of nourishing plant-based ingredients that checks
all the boxes. What’s more, the simplicity of the salad
allows for a variety of veggies to be swapped in and out
for endless salad possibilities. Enjoy it with freshly
squeezed lemon or one of your favorite salad dressings.
Serves: 2
Cook Time: none
Ingredients
 2 cups chickpeas (home-cooked or BPA-free

canned, drained, and rinsed)
 2 cups organic arugula
 1 cup cucumber (peeled if waxed, chopped)
 ½ cup red cabbage (shredded)
 ¼ cup red onion (diced)
 1 large avocado (cut into cubes)
 2 Tbsps hemp seeds (hulled)
Directions
1. Add the chickpeas, arugula, cucumber, cabbage,

red onion, avocado, optional cilantro, and hemp
seeds to a large salad bowl and toss to combine.
2. Squeeze lemon juice over top and toss again.
3. Sprinkle with optional salt and pepper. Taste and
adjust as desired.
Chef's Notes
Substitutions
Substitute chickpeas with brown or green lentils, lima
beans (butter beans), fava beans, or your favorite plant-
based protein of choice.
Substitute arugula with spinach or baby kale leaves.
Substitute red cabbage with green cabbage or shredded
brussels sprouts.
Substitute red onion with shallots.
Substitute cilantro with parsley, basil, dill, or your
favorite fresh herb of choice.
Substitute lemon juice with lime juice, apple cider
vinegar, or red wine vinegar.
Prep Ahead
If preparing homemade beans, soak and cook ahead of
time, and store in an airtight container in the refrigerator
for up to 5 days before using in this recipe.
Storage
3 days.
FRN’s Trail Mix

Keeping things simple is a great way to ensure healthy,
long-term habits. And nothing is simpler (or tastier) than
FRN’s Trail Mix. One of the many reasons we love it is
the combination of healthy fats and nutrient-rich
minerals such as selenium, zinc, iron, magnesium, and
protein. And, did we mention the satisfying crunch and
sweet-tart flavor? Yeah, those too!
Serves: 4
Ingredients
 ½ cup raw almonds

 ½ cup raw cashews
 ½ cup raw pecans
 ¼ cup raw pumpkin seeds (or pepitas)
 ½ cup dried cranberries (unsulfured, naturally
sweetened)
Directions
1. Slow roast the nuts and pumpkin seeds: Preheat

the oven to 250 degrees F.
2. Add the almonds, cashews, pecans, and pumpkin
seeds to a baking sheet, spreading out evenly, and
slow roast for 60 minutes, tossing halfway through.
3. Remove nuts from the oven and allow them to cool
a bit before adding them to a bowl.
4. Add the dried cranberries to the bowl and mix to
combine.
5. Store the trail mix in an airtight glass container and
portion out for snacks as desired.
Chef's Notes
Substitutions
Substitute any other nut of choice for the almonds,
cashews, and pecans, such as hazelnuts, pistachios, or
Brazil nuts.
Substitute banana or apple chips for the dried
cranberries.
Nut-free
Slow roast sunflower seeds, flax seeds, and pumpkin
seeds in place of the almonds, cashews, and pecans.
Prep Ahead
Roast the nuts and seeds ahead of time and store in an
airtight container in the refrigerator for up to one month.
Storage
Store the trail mix in an airtight container in the
refrigerator for up to one month or freeze for up to three
months.
Chili Lime Roasted Pumpkin Seeds

Craveable, crunchy, and good for you? You bet! Chili
Lime Roasted Pumpkin Seeds are a nutty, zesty nosh
with a subtle kick of heat that makes a tasty, textured,
and nutritious topping for nearly any savory plant-based
dish. When you want to satisfy a crunchy snack craving,
these protein- and mineral-rich seeds will surely satisfy.
Serves: 4
Ingredients
 1 cup pumpkin seeds (raw, unsalted, or pepitas)

 1 pinch cayenne (optional)
Directions
1. Preheat the oven to 350 degrees F and line a

baking sheet with parchment paper.
2. Whisk lime juice, chili powder, garlic powder, and
optional cayenne and salt together in a medium
bowl.
3. Toss the pumpkin seeds in the lime juice spice
blend until they’re well coated.
4. Spread the seeds out evenly onto the baking sheet.
5. Bake for 12–15 minutes, stirring halfway through.
6. Remove from the oven and let cool. They’ll get
crispy as they cool.
Chef's Notes
Substitutions
Try the same lime chili blend with sunflower seeds.
If you’re a spice fan, use chipotle chili powder in place of
the regular chili.
Storage
Store in an airtight container at room temperature for up
to two weeks.

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Millets are the good source of macro and micro nutrients.

our body needs macro

- Cooking healthy & Adapting millets

- Maintaining good taste

- Making cooking easie

One Pot Burrito Rice

 1 medium onion (diced)

1. Heat a large stovetop pan on medium-high heat.

Plant Protein-Powered Salad

 4 packed cups organic kale (chopped)

1. Add the kale to a large bowl. Add the tahini and,

1. Make the noodles as instructed and set aside. If

Teriyaki Cauliflower Bites

 1 medium cauliflower head (cut into florets; about 4

1. Preheat oven to 350 degrees F and line a baking

Whole Food Sweetener

No-Cook Yogurt Oats

Hearty and Healing

Nutty and Seedy

FRN’s Trail Mix

One Pot Burrito Rice

The Ultimate Immune-

Walnut and Lentil

Vibrant Bulgur, Kale,

Kimchi Avocado Toast

Lentil and Quinoa

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 Our Fruit Tree Planting Mission

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 1 cup lentils (dry, brown or green)

1. Wash the lentils well, removing any debris, then

Nutty and Seedy Kale Salad with Pomegranate

1. Make the pomegranate vinaigrette: Add the

Toasting the nuts, sunflower and pumpkin seeds

Plant Protein-Powered Salad

 4 packed cups organic kale (chopped)

1. Add the kale to a large bowl. Add the tahini and,

Chai Spice Blend

1. Make chai spice blend: In a small bowl, add all

 1 medium onion (diced)

1. Heat a large stovetop pan on medium-high heat.

1. Make the tortilla chips: Heat the oven to 350

The Ultimate Immune-Supporting Soup

1. In a large pot, heat a large stockpot over high heat.

1. Add all ingredients except ice to a blender and

 1 batch tempeh sausage (link in Chef’s Notes)

1. Make the tempeh sausage and set aside.

Walnut and Lentil Stuffed Mushrooms

 16 ounces baby bella mushrooms (also known as

1. Preheat oven to 375 degrees F.

 ¼ cup water (plus more as needed)

1. Add all ingredients, except the tahini and salt, to

 ½ cup chia seeds

1. In a medium-size bowl, add the chia seeds, plant-

1. Make the bulgur: Add the bulgur, water, and spices

 2 slices organic whole grain bread (see Chef’s

1. Toast your bread.

 3 large red bell peppers (cut in half vertically

1. Roast the peppers: Preheat the oven to 400

 1 batch Lime Vinaigrette (link in Chef’s Notes)

1. Make the Lime Vinaigrette and set aside.

1. Preheat the oven to 350 degrees F and prepare

Quinoa and Lentils

Green Superhero Dressing