#1. Mango Salad (Core Plan Recipe)

Ingredients:

Mango Mixture:

• 2 mangos peeled and cut into thin strips
• 2 red peppers peeled and cut into thin strips
• ½ red onion-thinly sliced
• ½ cup of thai basil (or 1 teaspoon of dried basil)
• ½ cup mint (or 1 teaspoon of dried mint)
• 2 tablespoons xylitol
• 1 teaspoon of fish sauce
• A bowl of spinach or lettuce
• Chopped dry plain roasted peanuts.

Mango Salad Bedding:

Instructions:

1. Mix the mango ingredients and let sit in the fridge for several hours for the flavours to meld.
2. On a bed of spinach or lettuce, layer the mango mixture on top..
3. Top with chopped roasted peanuts before serving.

(Note: For a dinner salad, top with grilled chicken slices)

 

#2. Indian Inspired Potato and Chickpea Salad

(Core Recipe)

Ingredients:

• ½ cauliflower, boiled and chopped into bite sized pieces  *
• 4 sweet potatoes, boiled and peeled and sliced  *
• 1 can chickpeas, drained and rinsed
• 1 can lentils, drained and rinsed
• 6 green onions, thinly sliced
• 3-4 celery stalks, thinly sliced
• 6 tablespoons cider vinegar
• 2 tablespoons Dijon mustard, (grainy if available)
• 2 small cloves garlic, minced
• 1 teaspoon freshly grated ginger
• 2 teaspoons ground cumin
• 1/2 teaspoon salt
• 2 teaspoon coriander
• 1/2 teaspoon curry powder
• 2/3 cup olive oil

Instructions

1. For the vinaigrette, whisk together the vinegar and spices.  In a thin stream, gradually whisk in the oil.
2. In a large bowl, combine the cauliflower, sweet potatoes, chickpeas, lentils, green onion and celery, then toss with dressing.
3. This recipe makes a generous amount of potato salad.  Use the remaining salad for lunches.
4. The white potatoes can be substituted for cooked cauliflower but it will increase you carb intake.

#3. Freezer Mango Cream Pie

(Core Plan Recipe)

Ingredients:

Crust:

• ¼ cup cocoa powder
• ½ cup nuts – almond, cashew, walnut, pecan or hazelnut
• ½ cup unsweetened coconut, shredded
• 1 cup pitted dates

Filling:

• 2 cups chopped mango, (if using frozen, allow to thaw)
• 1 cup raw cashews
• 2 tablespoons limes juice
• 10 drops stevia to taste
• ½ cup coconut oil, melted
• ½ cup full fat coconut milk
• Pinch of salt

Directions:

1. In a food processor, combine the crust ingredients and blend until the crumbs bind slightly together. (Place a little in the palm of your hand, and make a fist to see if it combines together.)
2. Pat the crust “dough” into the bottom and partially up the sides of a pie plate. Reverse 1-2 tablespoons of the pie crumbs to decorate the top of the pie.
3. For the filling, add all the ingredients to a food processor and blend until the filling is smooth in texture, like pudding.
4. Pour the filling into the pie shell.
5. Sprinkle the remaining 1-2 tablespoons of crust on top.
6. Place the pie in the freezer for at least 4 hours until the filling becomes firm.

#4  Apple Almond Grain Salad (Core Plan Recipe)

Ingredients:

Salad:

• 4-5 cups mixture of cooked quinoa, brown rice and lentils
• 2 large organic apples, diced into 1/4 inch pieces or shredded
• 1/4 cup finely diced red onion
• 1 large carrot, shredded
• 1 cup chopped broccoli
• 2 stalks of celery, chopped

Dressing:

• 1/2 cup olive oil
• 1/4  cup apple cider vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon cumin
• ½ teaspoon ground coriander
• 1/2 teaspoon Herbamere salt ( or sea salt)
• 1/4 teaspoon turmeric

Topping:

• 1/2 cup chopped walnuts or pecans, toasted

Directions:

• In a large bowl, combine all the ingredients for the salad.
• Blend the ingredients for the salad dressing until mixed thoroughly.
• Pour the dressing over the salad and combine.
• Top with the toasted almonds before serving.

#5. Pea Pesto Cucumber Bites

(Advance Plan Recipe)

Ingredients:

Pea Pesto:

• 2 cups frozen peas, thawed
• 1 large clove or 2 small cloves garlic, minced
• 1/2 cup parmesan cheese, grated
• 1 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1/3 cup olive oil

For the Bites:

• 1 large cucumber sliced – will make at least 20-25 pieces
• Small pieces of sundried tomatoes or pieces of pickled peppers/ pimentos

Directions:

• In a food processor, add all of the ingredient for the pea pesto, except the olive oil.
• As you begin to blend the ingredients, slowly pour in the olive oil.
• If the pea pesto is too thick, add a small amount of olive oil at a time until you get the desired consistency.
• Pipe the pea pesto onto the sliced cucumbers, then decorated each canopy with the tomato or pepper piece.
• Refrigerate until serving.
• Note:  The remaining pea pesto can be used as a dip for vegetables and crackers.

 

#6. Layered Goat Cheese Dip (Advance Plan Recipe, Core With Crackers)

Ingredients:

• 1 large package plain goat cheese (10 oz)
• 1/4 cup plain yogurt
• 3 green onions, thinly sliced with green stem included
• 3 teaspoons lemon juice
• 1/2 cup pesto
• 1/2 cup sundried tomatoes
• 1/2 cup toasted slivered almonds

Directions:

• Combine the goat cheese, yogurt, lemon juice and green onions and blend well.
• Line a small sized mixing bowl with plastic wrap.
• Scoop 1/2 of the goat cheese mixture into the bowl lined with plastic.
• Covered the goat cheese with 1/2 of the pesto, then 1/2 of the tomatoes.
• Repeat one more time with each of the layers.
• Place another piece of plastic wrap over the top of the bowl and place in fridge for at least 5-6 hours
• To serve, invert the contents of the bowl onto a serving dish and sprinkle the top with the toasted slivered almonds
• Serve with a healthy cracker

#7. Spicy Cauliflower “Chicken Wings”(Advance Plan Recipe)

Ingredients:

• 1  large head of cauliflower
• 2-3 Tablespoons of avocado oil for baking

Breading for the cauliflower:

• 1/2 cup chick pea flour
• 1/2 cup almond flour
• 1/2 cup water
• 1/2 cup almond milk
• 1&1/2 teaspoon garlic powder
• 1 teaspoon cumin
• 1/2 teaspoon paprika (smoked is best, if you have it, if not, regular)
• 1/2 teaspoon salt
• 1/4 teaspoon ground pepper

Wing Sauce:

• 1 cup Frank’s Red Hot sauce
• 2 Tablespoons butter
• 2 teaspoons white vinegar
• ½ teaspoon Worcestershire sauce

Directions:

• Wash and cut cauliflower into bite size pieces
• In a large bowl, blend all of the breading ingredients until smooth.
• Add the cauliflower pieces to sauce and stir until all the pieces are well covered.
• Place the breaded cauliflower pieces on a cookie pan lightly oiled with the avocado oil.
• Bake around 15 minutes at 425 F., turning the pieces 1/2  way through baking. Remove from oven.
• In a small saucepan, add the wing sauce ingredients and heat until mixed.
• Spread the sauce over the breaded cauliflower, then return to the oven for another 10 minutes.
• Remove from oven. Best served when removed from the oven as the cauliflower will still be crisp.

Cooling Fruit Pops Ingredients: -1/2 cup 3.5% MF plain yogurt -1 cup fresh or frozen fruit of choice. -Vanilla liquid stevia drops – 2-3 droppers full, to taste -3 tablespoons cocoa powder – optional Directions:      1. Blend the ingredients in a blender, then freeze in moulds.      2. Make bit size moulds to pop in your mouth on hot days or fill conventional popcicle moulds. *I used raspberries with yogurt; blueberries with yogurt; and strawberries and chocolate baking powder with yogurt. The combinations are endless. You can also substitute full fat coconut milk for the yogurt

Salmon Burgers

Ingredients:

• 2 cans wild salmon (@ 213 grams each), well drained
• 3 large eggs
• 3 tablespoons lemon juice
• 4 tablespoons almond flour + more for coating
• 1/2 teaspoon sea salt and 1/2 teaspoon pepper
• 2 & 1/2 cups of shredded and diced vegetables of choice,(i like to use diced onions, diced celery, diced spinach, shredded carrots, shredded zucchini

Directions:

• Saute the diced vegetables in oil until soft. Allow to cool slightly.
• In a large bowl, combine the salmon, eggs, lemon juice, almond flour, salt and pepper and vegetables. Combine well.
• Line a baking sheet with parchment paper.
• Scoop 1/4 cup of the salmon mixture at a time and form into a patty. Coat both sides with a dusting of almond flour. The recipe should make approximately 10-11 patties.
• Bake in oven at 400 F. for approximately 10-15 minutes. Allow the patties to cool slightly before handling.

Mushroom Burgers

Ingredients:

• 2 cups mushrooms, roughly chopped
• 2 cups eggplant, roughly chopped
• 3-4 stalks of celery, chopped
• 1/2 cup walnuts
• 1/4 cup ground flax seed
• 1-14oz can of kidney beans
• 1 cup healthy grains of choice ( I used a wild and brown rice combo)
• 3 tablespoons nutritional yeast
• 1 teaspoon dried thyme
• 1 teaspoon Herbamare seasoning
• 1/2 teaspoon dried rosemary
• 1/2 teaspoon black pepper
• almond flour (or another healthy flour of choice)

Directions:

• Saute the mushrooms, eggplant and celery in some olive oil until soft.
• In a food processor, combine the softened vegetables and the remaining ingredients, except the almond flour. Pulse the ingredients until combined.
• Do not puree, leave some chunks.
• Scoop the blended ingredients, 1/4 cup at a time and form into burgers. The dough will be somewhat sticky. Using slightly wet fingers will help.
• Dust the burgers with almond flour, then place on parchment lined baking sheets. You should get around 12 burgers.
• Bake at 375 F. for about 30 minutes.

If you would like the burgers crispier, you can quickly pan fry them after they are baked.