Week 2: Rebuild Recipes
Cinnamon Raisin Oatmeal
1/3 c rolled oats
1 c water
pinch salt
½ tsp cinnamon
2 Tbsp raisins
¼ tsp vanilla
stevia, honey, maple syrup or brown sugar to taste
½-1 scoop protein powder (opt)
Bring water, oats, salt, cinnamon and raisins to a boil over medium heat and simmer for 5 minutes. Cover and turn off the heat for 10 minutes or longer (while you workout is perfect). Stir in the vanilla, sweetener, and protein powder if desired. Enjoy!
*Note: cooking it with extra water makes it voluminous and more filling!
Pepper-Grapefruit Smoothie
1-2 c water
1-2 bell peppers
1-2 grapefruit (or oranges or combo)
Stevia/Sweetener to taste
Blend until smooth and enjoy over ice if desired. Drink your protein powder separately, especially if it is whey...
Mango-Avocado "Pasta"
(from Fully Raw Kristina)
1-2 cucumbers or zucchini, spiralized or grated
2 mangoes (or frozen equivalent)
¼ avocado
1 green onion, tops only
Spiralize the cucumber/zucchini into a bowl. In a blender, add the mango, avocado, and onion and blend until smooth and creamy. Pour over the “noodles” and toss to combine. Simple but yummy!
Peach-Squash Smoothie
2 c frozen peaches
1-2 yellow squash
1 Tbsp flax seed
½-1 scoop protein powder
stevia/sweetener to taste
Blend in a blender until smooth and creamy.
Quinoa Salad
(makes 4 servings)
1 c quinoa
1¾ c vegetable or chicken broth
1 cucumber, diced
2 green onions, sliced
1-2 bell peppers, diced (red, yellow or orange are really pretty)
¼ bunch cilantro, chopped
¼ bunch parsley, chopped
½ c craisins
½-1 can black beans, drained (opt)
½ lemon, juiced
salt and pepper to taste
Cook quinoa as directed on package, using broth in place of the water (a ratio of slightly less than 2:1 yields a firmer, non-mushy quinoa). While it is cooking, chop the veggies and place into a large bowl. Cool the quinoa. When it is cool, add it into the veggies and stir gently to combine. Portion it out into 4 equal servings and enjoy it for the next few days. Add 1/4 avocado to each serving if desired.
Chia Pudding
1 c almond milk or coconut milk.
2 Tbsp chia seeds
1/8 tsp vanilla
pinch salt
½-1 scoop protein powder
stevia/honey/maple syrup/sweetener to taste (opt)
possible mix-ins: 1-2 Tbsp cocoa powder, ¼ tsp cinnamon or pumpkin pie spice
Combine the chia seeds and almond milk in a mason jar and shake to combine.
Let sit for 15 minutes, shaking to recombine periodically. Stir in the rest of your ingredients and, voila, you are done! You may not need any sweetener, depending on your protein powder if you add it.
*Vegan protein powders will make it thicker and you may need to add more almond milk/coconut milk.
Stuffed Peppers
2 bell peppers
2 tomatoes, chopped
1-2 cloves garlic, minced
salt and pepper
basil, optional
olive oil or avocado oil
Preheat oven to 425 F. Cut bell peppers in half lengthwise, leaving the stem on.
Discard the seeds and ribs. In a small bowl, mix together the tomatoes, garlic, salt and pepper (and basil if desired).
Fill each pepper half with the tomato mixture.
Drizzle with a little olive oil and place in a shallow baking pan.
Roast for about 20 minutes until the peppers are tender. Serve with a big salad topped with chickpeas or a bit of herbed chicken if you wish.
Pumpkin Pie Smoothie
(adapted from Chocolate Covered Katie)
1 15-oz can pumpkin puree (or leftover butternut squash)
1 tsp pumpkin pie spice
2 tsp cinnamon
¼-1/2 tsp salt
1/3 c brown sugar, maple syrup or honey (or equivalent stevia or 4-6 dates)
½-1 c almond milk
1 Tbsp flax seeds
2 tsp vanilla extract
Put all of this into a blender and blend until smooth and creamy. Pour into a cup and enjoy!!!
Got extras? Put it into ice cube trays and re-blend it later as an ice cream. Or pour into popsicle molds.
Don't dump it down the sink!!!
Mock Chocolate Frosty
2-3 frozen bananas
1 very ripe, spotted banana
¼ tsp vanilla, or a small piece of vanilla bean
pinch of salt
2-4 Tbsp raw cacao or cocao powder
stevia or sweetener to taste
½-1 scoop vanilla or chocolate protein powder (opt)
*Whey tastes the best! Vegan powders kind of kill the Wendy’s frosty taste... (I leave it out)
Blend all together in the blender, pour into a big ‘ol cup, add a cute spoon and a thick straw and slurp away to your little heart's content. Again, pour extras into an ice cube tray and save it for next time!
Asian Salad
1 pkg coleslaw mix OR Asian salad mix
3-4 mushrooms
3 oz shredded chicken, opt
1/2 tsp sesame seeds
Bragg's Liquid Aminos (the spray kind is the most convenient)
Toss it all together in a bowl and enjoy!
Apple Pie Oatmeal
(from OhSheGlows:http://ohsheglows.com/2011/01/24/apple-pie-oatmeal/)
1/3 cup regular oats
1 tablespoon chia seeds
1 tsp ground cinnamon
1/4 tsp ground ginger
pinch of salt
1 + 1/4 cups Almond Milk
1 Granny Smith apple, chopped
1-1.5 tablespoon pure maple syrup + more for drizzling
1/2 cup unsweetened applesauce
1/2 tsp pure vanilla extract
1 tsp fresh lemon juice (optional)
In a medium sized pot over medium heat, whisk together the oats, apple, chia seeds, applesauce, almond milk, maple syrup, cinnamon, ginger, and salt. Whisk well.
Heat over medium heat for about 8 minutes, stirring often. When the mixture thickens and the liquid is absorbed, it is ready. Stir in the pure vanilla extract.
Pour into a dish and sprinkle with chopped walnuts, a pinch of cinnamon, and a drizzle of pure maple syrup. Add a tiny bit of almond milk on top.
*If you can't finish it all, put it in a container and save it for a mid-morning snack.
Baked Tortilla Chips
1 pkg corn tortillas
Preheat oven to 350 degrees F. Using a pizza cutter or knife, cut a stack of tortillas into 8 triangles (or thin strips) and arrange in a single layer on two large baking sheets. Bake for about 7 minutes, until golden. You can also flavor them
however you want by misting them with a bit of olive oil and lime and sprinkling salt, cumin, chili powder, tajin, etc., but I like to keep mine plain for dipping in salsa.
Black Bean Salsa
1 can black beans
1-2 green onions, sliced
3 tomatoes, chopped
1 c corn (thaw if frozen)
1 clove garlic, minced
1/4 c cilantro, chopped
1/3-1/2 avocado, diced
½-1 lime, juiced
salt to taste
Combine all ingredients in a bowl, cover and chill to allow flavors to blend together. Or use right away! This is a really basic recipe.
Feel free to add some green chilies or jalapeno, some cumin or anything else that suits your fancy.
*This is really yummy served over a large bed of greens with the tortilla chips. And it boosts your greens consumption for the day!
**Save some of this (or remake it) for Saturday's dinner.
Cherry-Chard Smoothie
1 banana
1-2 large handfuls swiss chard
1 c water or milk of choice
1 c frozen cherries
1 Tbsp flax or chia seeds
½-1 scoop protein powder (opt)
Blend in a blender until smooth and creamy.
Fresh Apple Sauce
2-3 apples, cored and quartered/chopped
cinnamon, opt
Put apples into a blender and pulse until you like the consistency. Sprinkle cinnamon over the top if desired.
Roasted Veggies and Cauliflower Rice
1 small head cauliflower
2-3 c Assorted veggies, chopped (zucchini, yellow squash, broccoli, cauliflower, carrots, green beans, asparagus, peppers, brussels sprouts, mushrooms, etc.)
2-4 tsp olive oil, avocado oil or coconut oil, divided
salt and pepper to taste
garlic powder, onion powder, thyme, rosemary or any other seasonings as desired
Roasted Veggies:
Preheat oven to 425 degrees F.
Cut the veggies into uniform, bite-size pieces.
Spread evenly onto a baking sheet; drizzle with oil and season with salt, pepper and any other seasoning/herb if desired. It's pretty hard to go wrong here. Just sprinkle it on and toss the veggies to coat them evenly.
Roast in the oven for 20-30 minutes, stirring every 10 minutes, until browned.
*This is a great way to use up extra veggies!
Cauliflower Rice:
Remove greens and cut cauliflower into fourths. Grate each section with a box grater or pulse it in a food processor, using an "S" blade. Pat dry with a clean towel or paper towel. Voila! It's ready!
If you want to cook it, sautè it in 2 tsp oil for 1 minute; cover with a lid and allow it to steam for 3-5 minutes.
Fluff with a fork and serve topped with roasted veggies.
Mango Oatmeal
1/3-1/2 c rolled oats
1–1½ c water
pinch of salt
1/8 tsp vanilla
1 c fresh or frozen mango chunks
Combine the oats and water in a small saucepan and heat over medium heat.
Simmer for 10 minutes, stirring often. Turn off the heat, add the mango, salt, vanilla and sweetener; cover and let sit for 10 min or more. Stir again before serving (and reheat a bit if necessary).
You can also make this in the microwave. Cook the oats and liquid first, then stir in the remaining ingredients. Cover the bowl with a plate and allow to steam for 10 min or longer.
Blueberry-Spinach Smoothie
½-1 c water or almond milk (or whatever milk you prefer)
1 ripe banana, brown and spotted
1 c frozen blueberries
1 Tbsp flax seeds
2 large handfuls spinach (or kale, chard, beet greens, etc.)
1/2-1 scoop vanilla protein powder (opt)
Stevia or sweetener if desired
Blend in a blender until smooth and creamy.
Chocolate Frosty
2-3 frozen bananas
1 very ripe, spotted banana*
¼ tsp vanilla, or a small piece of vanilla bean
pinch of salt
2-4 Tbsp raw cacao or cocao powder
stevia or sweetener to taste
½-1 scoop vanilla or chocolate protein powder (opt)
(Whey tastes the best! Vegan powders kind of kill the Wendy’s frosty taste…)
Blend all together in the blender, pour into a big ‘ol cup, add a cute spoon and a thick straw and slurp away to your little heart’s content.
*If you don't have a high-powered blender, you can omit the unfrozen banana and add a little non-dairy milk so it will blend.
Coodles and Bean Dip
2 cucumbers
Leftover bean dip (see recipe above)
Grate or spiralize the cucumbers to make "coodles" (cucumber noodles)
Add Bean Dip: toss and enjoy!
Fruit Bowl
3 pieces assorted fruit, sliced
2-3 tsp chia seeds
cinnamon, cayenne, ginger, nutmeg (if desired)
Cut up fruit and place in bowl. Sprinkle chia seeds over the top.
You could also blend up some of the fruit into a smoothie, pour it into a bowl and slice the remaining fruit over the top; sprinkle with chia seeds. Flavor it with some spices if you're feeling a bit adventurous.
Strawberry-Cucumber Cooler
1 c almond milk (or whatever kind you like)
½-1 cucumber
1-2 c frozen strawberries
1 Tbsp chia seeds
a little stevia or sweetener to taste
Blend in a blender until smooth
*This is a nice, hydrating smoothie to help flush out the “garbage”.
Buddha Bowl
1/2-1 c rice, cooked
1/2 c chickpeas OR 3 oz chicken, cooked and cubed/shredded
assorted veggies, cut up
1/4 avocado
salt and pepper to taste
Braggs Liquid Aminos (or other seasonings)
Put rice in a bowl and layer on the veggies and protein; season with salt, pepper and Braggs.
*This is a great way to use up any leftover veggies at the end of the week!