Strategies for High-energy Eating

• How much protein, carbs and fats should athletes consume on a daily basis?

- Protein : 30 - 40 percent - Eat 1 to 1½ g of protein per pound (0.45 kg) to help your body repair and rebuild your

muscles after you work out.

- Carbohydrates : 40 - 60 percent - Ingesting 2 to 3 g of carbs per pound (0.45 kg) of bodyweight daily will provide your body with plenty of calories for energy, ensuring that

your protein-derived calories will be left to support muscle growth and repair.

- Fats : 10 - 20 percent - Eat enough good (mono and polyunsaturated) fats to help produce muscle-building hormones

like testosterone. If less than 10 percent of the diet is made up of fats then your body will have a hard time producing testosterone and other muscle-building hormones like Growth Hormone and Insulin-like growth

factor (IGF-1) “naturally”.

• To increase energy : Increase carbs by no more than 60 percent and lower protein and/or fats

• Itisusuallymoreefficienttoincreasethenumberoftimesthat food is eaten each day. For example, it is much better to eat a series of

5-9 meals and snacks, than to simply increase the size of your three main meals.

•Drinkssuchasfruitsmoothies,liquidmealsupplementsandfortifiedmilkshakesandjuicescanbeasubstantial

sourceofenergyandnutrients.Theyarealsoarequickandcompactto consume, and less likely to cause gastrointestinal discomfort than

bulkier foods.

•Specializedsportsproducts(drinksandbars)can provide a compact form of carbohydrate and other nutrients,

which is particularly useful when energy needs are high.

•Followingatrainingsessionorcompetition,asmallmealeatenwithinthirtyminutesisverybeneficial.The

meal should be mixed, meaning it contains carbohydrates, protein, and fats. Protein synthesis is greatest immediately

following a workout and carbohydrates will help replete diminished glycogen stores.

•Adaptationtoaresistance-trainingprogrammaybeenhanced by consuming “recovery” snacks that provide

protein and carbohydrates before and after each workout.

•Caloriccontentofprotein,carbohydrates and fats:

−1Protein gram = 4 calories−1Carbohydrate gram = 4 calories

−1Fat gram = 9 caloriesI 2

BREAKFAST I 3

LUNCH I 4

DINNER I 5

SNACK I 6

- Tomatoes- Soy- Low fat dairy products- Oatmeal- Whole grains- Citrusfruit- Peppers- Sweetpotatoes

ADD-ONS I 7

BREAKFAST I 10

Ingredients - 4 servings• 1cupcookedquinoa• ¼cupalmonds,chopped• ¼cupraisins• ¼cupsunflowerseeds• ½pearorapple,diced(driedpapayaandapricotsworkverywellalso)• 1tablespoonhempseeds• 1tablespoonrawpumpkinseedoil• 1tablespoonrawhoney,puremaplesyrup,oragavenectar• ¼cupnutmilk,seedmilk,orrawdairymilk(optional)

PreparationIfthequinoahasbeenrefrigerated,letitcometoroomtemperature.Mixthedryingredientsintothequinoaalongwithoilandthenaddthesweetener.Ifyouareusingamilk,eitherwarmslightlyfirstoraddcold,dependingonwhetheryouwantwarmorcold breakfast.

Ingredients - 4 servings• 1½cupsyellowcornmeal• 1½cupsbuckwheatflour,speltflour,orquinoaflour• 1tablespoonbakingpowder(besuretousenon-aluminum)• Seasalt• 1cupfreshorfrozenblueberries• ¼cuppuremaplesyrup• 1tablespooncoconutoil• 1largeegg• 2cupsbuttermilk,milk,yogurt,orwatermixedwith1heapingtablespoonalmond,walnut,orcashewbutter• 1teaspoonvanillaextractoralmondextract

PreparationPreheatovento205°C.Inalargemixingbowl,combinecornmeal,flour,bakingpowder,andadashofsalt.Tossblueberriesintodrymixture,evenlycoating them ( this will help prevent clumping when you add the wet mixture)In a separate bowl, combine maple syrup, oil, egg, buttermilk, and extract. Quickly fold into dry mixture using as few strokes as possibletopreventovermixing,whichwillmakethemuffinstough.

Useaceramicmuffinpanorlineametalmuffinpanwithpapercups(asiliconpanwillworkaswell)andevenlydistributethemuf-finmixtureintoeachcup.Donotfill;leaveroomforrisingduringbaking.Placemuffinsoncenterovenrack.Bake25-30minutes,oruntilgoldenbrownandatoothpickcomesoutclean(nowetbatterclinging to it) when inserted and removed.

Removepanfromovenandletcool5minutes.Removemuffinsandletfinishcoolingonwirerackorcounter.Muffinscanbefrozenupto2monthsorstoredinanairtightcontaineruptoaweek.

VariationSoakflourinbuttermilkfor12-14hours.Themuffinswillrisebetter,andsoakingwilladdaquickfermenttotheprocess.

BREAKFAST I 11

BREAKFAST I 12

Ingredients - 6 to 8 cups

Base Mixture• 5cupswholerolledoats• ¼cupcoconutoil• 2teaspoonsvanillaextractoralmondextract• ¼cuppuremaplesyrup• 3teaspoonsgroundcinnamon• Seasalt

Additions (feel free to pick and choose)• ½cuprawalmonds• ½cuphempseeds• ½cuprawpumpkinseedsorsunflowerseeds• ½cuprawgroats(sproutedbuckwheat)• ½cuprawcoconutflakes*• 1cupdriedgojiberries.Blueberries,orraisins

PreparationPreheatovento121̊C.In a large bowl, combine all the ingredients listed in the base mixture. Line a large sheet pan with parchment paper and spread themixtureevenlyacrossthesurface.Placeinovenandstirevery7-10minutesuntildesireddonenessisreached.Alightcolorshould appear after about 20-25 minutes, but your nose is also a great way to tell if the mixture is done. Then add your choice of extras.

Ifusingadehydrator,mixallofthebaseingredientstogetheranddehydrateabout12-15hours46°C.Thenaddyourchoiceof extras.

ServewithFreshfruits,Rawmilk,YogurtorGrilledfruit.

VariationFor a completely raw, trail-mix-like version, simply leave out the rolled outs and coconut oil and mix the rest of the ingredients together.

*Rawcoconutflakesaredriedatlowtemperaturetoretaintheirnutrients.

BREAKFAST I 13

Ingredients and Preparation• ½pitabread• 2eggs(scrambled)• 2ozcheese• 1ozturkey,sliced• Servewith1½apple

Ingredients and Preparation• 1cupcookedoatmeal(slightlywatery)• 1cupgrapes• 1cupcottagecheese• 2½tspwalnuts• Spicewithvanillaextract and cinnamon• Add:1tbsproteinpowder

Ingredients and Preparation• 1¼cupcottagecheese• ½cantaloupe,cubed• 1cupstrawberries• 1cupgrapes• Sprinklewithsliveredalmonds

Ingredients and Preparation• 3ozsteak,grilled• 2eggs,overeasy• 1slicebreadwith12/3tspbutter• 1½apple

Ingredients and Preparation• 2cupsmilk• 3tbsproteinpowder• 2cupsfrozenstrawberries• ½cupfrozenblueberries• Extralargescoopcashews• Blendtheingredientstogether

LUNCH I 15

Ingredients - 2 servings

For Lamb• 4garliccloves,peeled• 1bunchfreshrosemary,leavesremovedandstemsdiscarded• 1bunchfreshmintleaves• ½cupoliveoil• Juiceof½lemon• Seasaltandpepper• 1racklambribchops,frenchedandtrimmed

For Asparagus• 1poundmediumasparagus,rootsendstrimmedby1inch• Atablespoonoliveoil• 1tablespoonmincedshallot• Seasaltandfreshlygroundblackpepper• ¼cupgratedrawcheese

PreparationPlacegarlicinfoodprocessorandfinelymince.Scrapedownthesidesofthebowlwitharubberscraperandaddrosemary,mint,and2tablespoonsoftheoliveoil.Pulseuntilsmooth.Addlemonjuice.Withprocessorrunning,removethesmallerlidandslowlyaddremainingoliveoilinathinstreamuntilyouhaveanice,smoothpaste.Addsaltandpeppertotaste.Coatribswith75percentofherbsauce.Marinateatleast2hours,orovernightifpossible.

Shortlybeforeyouplantobroiltheribs,tossasparaguswith1tablespoonoliveoil,shallots,andsaltandpeppertotaste.Place in a small baking dish and set aside.

Preheatbroilerandplaceovenrack6inchesfromtheflameorheatelement.

Placeribsonboilerpanandcook3-4minutesoneachsideformediumrare.Cooktheasparagusalongsidetheribsunderthebroiler for the second 3-4 minutes, making sure not to overcook ( the asparagus should have a slight bite or crunch)Remove the lamb and the asparagus from the oven. Let the lamb rest a minute and then toss with remaining herb sauce. Top asparagus with cheese and serve.

LUNCH I 16

Ingredients - 4 to 6 servings• 2clovesgarlic,peeled• 1tablespoonbeepollen• 1cupcookedorsproutedchickpeas(garbanzobeans),drained,outerskinsremoved• 1½tablespoonsrawsesametahini• ¼cupoliveoil• ¼cupflaxseedoilorsunfloweroil• ¼cuphempseedoil• Juiceof1lemon• Seasalt

PreparationInthebowlofafoodprocessor,finelymincethegarlicandbeepollen.Addchickpeasandremainingingredientsandpulseuntilsmooth. Taste for seasoning and add salt as needed. Refrigerate in an airtight up to 2 weeks.

Good Accompaniments• Rawveggies• Whole–graincrackers• Sandwiches

LUNCH I 17

Ingredients - 2 servings• 2tablespoonsoliveoil• Atablespoonunsaltedbutter• 1poundbonelesschickenbreasts,cubed• Seasalt• 2clovesgarlic,minced• 1cupfreshlyshelledpeas• 1cupfreshmorels,shiitakes,orblueoystermushrooms,cleanedandtrimmed• ¼cupwater• 1teaspoonarrowrootpowder(optional)• 3tablespoonschoppedfreshmintleaves

PreparationHeatsautépanovermedium-highheat.Addoliveoilandbutter.Oncebutterfoaminghassubsided,addchickenandsprinklewithsalt.Sautechickenuntilalmostcookedthrough,about3-4minutes,constantly stirring to prevent the chicken from clumping together.

Addthegarlicandcontinuetostir2minutes.Addthepeasandmushroomsandcook1-2minutes.Addthewater.Usingawooden spoon, scrape up all the browned bits on the bottom of the pan.

Bringtheliquidinthepantoaboilandaddthearrowrootpowderifyou’dlikeathickersauce.Stirwellandthesaucewillim-mediately thicken. The longer you cook it, the thicker the sauce will become, socheckthechickenfordonenessandgaugehowthickyou’dlikeyoursaucetobefromthere.Remove from heat, stir in the mint, and divide onto 2 plates.ServewithBrownriceorQuinoa.

LUNCH I 18

Ingredients - 1 serving• 2clovesgarlic• 1tablespoonlemonjuice(about½largelemon)• 2eggyolksor1wholeeggand1yolk• ½cuphempseedoil• ½cupflaxseedoil• ¼-1/2cupoliveoil• Lightmayonnaise• Seasalt

PreparationTo Grill the TunaPreheatcharcoalorpropanegrilltowhereyoucanholdyourhand3inchesabovethegratefor3seconds.Brushthegrillgratewitholiveoil.Seasonthetunasteak(s)onbothsideswithalightcoatofoliveoil,salt,andpepper.Dependingonthickness,cookeachside3-5minutes.Youdowantthetunatocookallthewaythrough,butdon’tbeafraidtotakethetunaoffthegrillandlettherestingheatfinishthejob.Thiswillkeepthetunamoistandjuicy.Coolcompletely.

To Bake the TunaPreheatovento205°C.Lightlybrushaglassbakingdishwitholiveoilandcookseasonedsteak(s)10-12minutes,turninghalfwaythrough.Coolcompletely.

Oncetunaiscooled,placeinalargemixingbowlalongwithanyjuicesandbreakapartwithtwoforks.Addmayonnaiseafewtablespoons at a time, until the salad is moist enough for your liking. Taste for seasoning and add salt or pepper as needed. Addchoppedparsleyandceleryseedandmix.

Make the mayonnaiseInthebowlofafoodprocessororablender,combinegarlicandlemonjuice.Addeggyolksandbrieflyblend.Pouralloilsintoacontainerthathasaspout(suchasaliquidmeasuringcup),andwiththemotorrunning,slowlypourtheoilintothemixtureinathin,steadystream.It’sextremelyimportanttodothisslowlysotheemulsiondoesn’tbreak.Once you have incorporated all the oil, add a dash or two of salt, taste, and then season further as needed.Note:Thismayonnaiserecipemakesmuchmorethanrequiredforthetunasalad,butit’safantasticthingtokeepinanairtightcontainer in the fridge for up to a week.

Variations• Avocado-basedmayonnaise:Addhalfanavocadoinplaceof¼cupofanyoftheoilsandincreaselemonjuiceto tablespoons.Blendeggyolksandavocadotogetherandthenaddoil.• AddsomeSundriedtomatoSpreadtothemixwhenyouaddthemayonnaisetothetuna• Makeitspicy!Addsomechipotlepeppersorhotsaucetothemixandreplacetheparsleywithcilantrotogivethedisha southwesternflair.

ServewithGreens,Mixedsproutsaladwithsunflowerseeds,orSproutedbreadortortillas

Tuna1 tablespoon olive oilSeasaltFreshly ground black pepper8 ounces fresh tuna steak2 tablespoons chopped fresh parsley1 teaspoon celery seed

LUNCH I 19

Ingredients - 4 servings• 1cuppreparedquinoa• 1cuphalvedcherrytomatoes• 1½cupspackedfreshparsleyleaves• 1-2tablespoonsoliveoil,hempseedoil,orsesameoil• Juiceof½lemon• Seasalt

PreparationToss all ingredients together and serve at room temperature.

Servewith:Grilledorroastedchicken,Grilledorsteamedfish,Falafel,GrilledvegetablesorGreensalad.

LUNCH I 20

Ingredients - 4 servings• 3cupsbeets,cutintosmallchunks• 2tablespoonsoliveoilorcoconutoil• 3clovesgarlic,peeled• 1springfreshrosemaryor½tablespoondriedrosemary• Seasalt

Dressing• 2tablespoonshempseedoil• 1tablespoonlemonorlimezest• 2tablespoonsfreshlime,lemon,ororangejuice,orapplecidervinegar• 1tablespoonhempseeds,sesameseeds,orsunflowerseeds• ¼cupchoppedalmonds(optional)• 1tablespoonchoppedfreshparsley• 1tablespoonchoppedfreshmint• Seasalt

PreparationPreheatovento220°CdegreesIn a small mixing bowl, toss the chopped beets with olive oil, garlic, rosemary, and salt.

Beetscookbestwithsomesteaminvolved,soIsuggestcookingtheminpouches.Cutalargepieceofaluminumfoilapproximately 12-14 inches in length. Place a sheet of parchment paper slightly smaller than the foil on top. Lay out the beets onhalfoftheparchment,andfoldoverboththeparchmentandthefoil.Crimpupthesidesintoatightpouch.Place on baking sheet and bake 35-40 minutes, or until beets are fork-tender.

Whilethebeetscook,whisktogetherallingredientsfordressinginaseparatebowl.Adjustsalttotaste.Oncethebeetsaredone, slowly open pouch (be careful of hot steam) and let cool 5 minutes. Transfer to a bowl and toss with dressing.

LUNCH I 21

Ingredients - 4 servings 1 pound shrimp, peeled, deveined, rinsed, and patted dry

Island Rub• 1tablespoonoliveoil• 1tablespoonstone-groundorcoarse-groundmustard• 1tablespoonrawhoney• 1tablespoongroundturmeric• Seasalt• 2teaspoonsredpepperflakes• 2tablespoonswholecorianderseeds• 2tablespoonswholecuminseeds• 1tablespoonmincedfreshgingerroot• 1tablespoonmincedgarlic• 2tablespoonchoppedfreshparsley• Juiceof½lemon

PreparationHeat grill until you can hold your hand 3 inches above the grate for 3 seconds, or preheat oven to 425 degrees.Whilethegrillorovenheats,placepreparedshrimpinamedium-sizedmixingbowl.Setaside.Inasmallbowl,whiskoliveoil,mustard,andhoneytogether.Addturmeric,apinchofsalt,andcrushedredpepperflakes.Whisk to combine. Using a spice or coffee grinder or mortar and pestle, grind coriander and cumin seeds to powder and add tomixture.Pourmixtureovershrimpandtosswell.Addthegingerandgarlic,andtossagain.

To GrillLightlybrushgrillwithoil.Placeshrimpongrates,workingquickly.Cookongrillfor2-3minutesoneachsideoruntilpinkandnolongertranslucent.Tossthecookedshrimpwithparsleyandlemonjuiceandserveimmediately.

To BakePlaceshrimponlargebakingsheetlinedwithparchmentpaper.Placeoncenterrackofovenandcook5-9minutes,flippinghalfwaythrough.Shrimpwillbepinkandopaquewhendone.

LUNCH I 22

Ingredients• 5ozturkeybreast,roasted• 2½cupkale,choppedandsteamed

PreparationSaute:12/3tspoliveoil,garlicandcrushedredpeppers.AddsteamedkaleandMix.Servewith3peaches, sliced.

Ingredients• 12/3tspoliveoil• ¼cuponion,chopped• ½greenpepper,chopped• 10oz(rawweight)beef,cubed• 1cupzucchini,chopped• 1cupmushrooms,chopped• ½cuptomatosauce

PreparationSautetheonions,greenpeppersandbeefwitholiveoil.Addthezucchini,mushroomsandtomatosauce.Seasonwithgarlic,Worcestershiresauce,saltandpepper.Servewith2cupsfreshstrawberries.

Ingredients• 1cuponion,chopped• 2½greenpeppersingarlic,cumin,• chilipowderandcrushed red pepper• 22½ozgroundmeat,browned• 2½cupstomatosauce• 1¼cupblackbeans• 1¼cupkidneybeans• 50olives,chopped

PreparationSautetheonions,greenpeppersingarlic,cumin,chilipowderandcrushedredpepper.Addthemeat,tomato sauce, black beans, kidney beans and olives.Addfreshcilantrototaste.

Ingredients• 2corntortillas• 3ozchickenbreast,precooked• 2ozcheese• 5tbsguacamole• Jalapeno,sliced,totaste

PreparationMixandservewith1½cuppineapple.

Ingredients• 5ozturkeybreast,cooked• 12spearsasparagusinherbs• 1artichokeheart,precooked and diced

PreparationSautetheasparagusspearsandtheprecookedartichokedheart.Servewith1large salad with 2 ½ tbs salad dressing of choice and 1 cup of grapes.

DINNER I 24

Ingredients - 2 servings• 1½cupschickenstock,vegetablestock,orwater• 3tablespoonsoliveoil• 1poundboneless,skinlesschickenbreastscutintochunks• Seasalt• 1tablespoonbutter• ½cupdicedonion• 2cupssweetpotatoes,peeledandcutintomediumchunks(about3cups)• 1tablespoonmincedfreshgingerroot• 2cupsgreenorredkale,tornintopieces• ½cupgratedrawcheese

PreparationPlace stock or water in a pot on stove to warm.Heataskilletovermedium-highheatuntilhot.Add2tablespoonsoftheoliveoilandswirltocoatbottomofpan.Addchickenandapinchofsalt.Saute5minutes,untilchickenpieceshaveslightlybrowned.Removechickenfrompanwithslottedspoonand reserve on plate.

Addremaining1tablespoonofoliveoiland1tablespoonofbuttertopan.Whenfoamfrombuttersubsides,addonionandsautéfor3minutesoruntiltranslucent.Addsweetpotato,gingerroot,andapinchofsalt.

Sautesweetpotatofor3-5minutes,untilbrowned.Add¼cupofstockandstirwhilescrapingbrownbitsfrompan.Whenalmostallliquidisgone,addanother¼cupofstock.Continuetoaddliquidafterthepreviousadditionhasevaporateduntilsweetpotatoisalmosttender.Withthelastadditionofliquid,addthecookedchicken,stirringtogether.

Cookuntilsweetpotatohasalittlebitebutisnotmushy,about12minutes.Removefromheat,addkale,andmixwell.Topwithcheese and serve.

Ingredients - 2 servings• Ingredients• 4ouncespastaofyourchoice• 2tablespoonsoliveoil• 1tablespoonbutter• 1poundboneless,skinlesschickenbreast,cubed• Seasalt• 2tablespoonsmincedgarlic• 1½-ouncejaranchovies,chopped(optional)• ½pintcherrytomatoes,halved• Redpepperflakes(optional)• ½poundgreenbeans,rinsedandtrimmed• 2tablespoonschoppedfreshparsley• ½cupgratedrawcheese

PreparationBringalargepotofsaltedwatertoaboilandcookpastaaccordingtodirections.Whilethepastacooks,heatasautépanovermedium-highheat.Addoliveoilandbuttertopan,andheatuntilthefoamfromthebuttersubsides.Addchickenandsprinkleliberallywithsalt.Cookchickenalmostcompletelythrough,about3-5minutes,stirringoccasionally.Addthegarlicandcook1minute,untilfragrant.Reduceheat.Addtheanchovies,ifusing,andcook30seconds,thenaddtomatoesandredpepperflakesifdesired.

When the pasta is about 2 minutes away from being done, toss the green beans into the water. Let them cook along with the pastawhileitfinishes,thendrainthepot.Pourpastaandbeansintothepanwiththechickenandtosstocombine.Garnish each serving with parsley and grated cheese.

DINNER I 25

DINNER I 26

Ingredients - 2 to 3 servings• 3-5garliccloves,crushed• 1whole2-3poundfish(stripedbass,blackseabass,oranythinglocaltoyourwaters),cleanedwithscalesremoved• 4tablespoonsoliveoil,divided• Seasalt• 2Japaneseeggplants,cutlengthwiseandthenintowedges• 1cupfreshlyshelledpeas

PreparationPreheatovento205˚C.Takeonecloveofsmashedgarlicandrubitalloverthefishonbothsides.Make3diagonalcutsabout½inchapartandalmosttotheboneoneachsideofthefish.Placebitsofsmashedgarlicinsidecutsaswellasinbelly.Rubfishalloverwith1tablespoonofoliveoil.Sprinklesaltonbothsides.

Mix2tablespoonsofoliveoilwitheggplantandapinchofsalt.Inaseparatebowl,mixremaining1tablespoonofoilwithpeasand a pinch of salt.

Placepreparedfishinbakingdishandsetinovenonmiddlerack.Totalcookingtimewillbebetween15and25minutes,dependinguponthicknessoffish.After7-10minutes,addeggplanttodish,surroundingthefish.Afteranother5-10minutes,addpeas(theseneedonly3-5minutes’cookingtimeortheywillbecomemushy).Whenfishisdone,thejuiceswillrunclear,andthemeatwillbeopaqueandwillflakeoffthebone.

Removefishfromthebakingdishusingaspatulaandplaceonplatter.Add¼cupwatertobakingdishandscrapeanyfishdrippingsfromthebottomofthepanwithawoodenspoon.Arrangevegetablesaroundfishandpourdrippingsover.ServewithcookedgrainandfreshgreensorDailyAntipasto

DINNER I 27

Ingredients - 4 servings• 1tablespoonoliveoil• ½mediumonion,cutintochunks• 1redbellpepper,cutintochunks• 1Japaneseeggplant,peeled,cutintochunks• 1tablespoongreencurrypaste• 1can(12-13½ounces)wholecoconutmilk(makesureithasnopreservatives)• 1tablespoonfishsauce• 1tablespoonrawhoney• ½cupfishstockorvegetablestock• 1poundfirm,whitefishfillets,skinless,atleast½inchthickandcutintochunks(blackseabass,striper,snapper;shrimp, scallops, clams, or mussels are also good)• 1cupfreshcornkernels,cutoffthecob• 1tablespoonchoppedfreshcilantro

PreparationHeatalargesautépan,wok,orpotovermedium-highheat.Addoilandswirltocoatbottomofpan.Addonion,bellpepper,andeggplantandsautéfor3-4minutes.Addcurrypasteandsauté2minutes.Addcoconutmilkandstirtocombine.Addfishsauce,honey,andstock;stirtocombine.Addfish.Stirandcontinuecookingfor3-5minutes,untilfishisdone.Addcorn.Remove from heat and stir in cilantro.

Servewithcookedbrownrice,quinoa,orbarleygroats.

DINNER I 28

Ingredients - 2 servings• 1cupflaxseeds• 1cuppumpkinseeds• 1cupsmokeddulse,tornintopieces• 1carrot,peeledandchopped• 2earsfreshcorn,kernelsslicedoff• 2tablespoonschoppedfreshparsley• 2tablespoonschoppedshallot• 1tablespoonsmisopaste• 2tablespoonshempseedoil• 1tablespoonsesameseeds• Seasalt• 2cupspreparedquinoa• 1tablespoonoliveoil• 2sproutedburgerbuns

PreparationIfyouplantobaketheburgers,preheatovento205°C.Soakflaxseedsin2cupsofwaterfor15minutesoruntilallofthewaterhasbeenabsorbed.Inbowloffoodprocessor,placepumpkin seeds, dulse, carrot, corn kernels, parsley, shallot, miso, and hempseed oil. Pulse until mixture is ground and chunky. Addsoakedflax,sesameseeds,andapinchofsalt,continuingtopulseuntileverythingiscombined.Removedfromprocessorandplaceintobowlwithquinoa.Mixthoroughly.Form into two patties.

To BakeLightly oil each side of patties with the olive oil. Place on sheet pan lined with parchment paper or place in a baking dish. Cookinovenfor10-12minutes,turningoveratthehalfwaypointtolightlybrowneachside.Serveonsproutedbuns.

StovetopHeataskilletovermedium-highheatuntilhot.Add1tablespoonofoliveoiltopanandswirltocoatbottom.Placepattiesinpanandlightlybrownoneachside,about4minutesperside.Serveonsproutedbuns.

Servewith:Guacamole,SundriedTomatoSpread,MarinatedCucumberSaladorDailyAntipasto.

Ingredients - 2 servings• 1cupflaxseeds• 1cuppumpkinseeds• 1cupsmokeddulse,tornintopieces• 1carrot,peeledandchopped• 2earsfreshcorn,kernelsslicedoff• 2tablespoonschoppedfreshparsley• 2tablespoonschoppedshallot• 1tablespoonsmisopaste• 2tablespoonshempseedoil• 1tablespoonsesameseeds• Seasalt• 2cupspreparedquinoa• 1tablespoonoliveoil• 2sproutedburgerbuns

PreparationIfyouplantobaketheburgers,preheatovento205°C.Soakflaxseedsin2cupsofwaterfor15minutesoruntilallofthewaterhasbeenabsorbed.Inbowloffoodprocessor,placepumpkin seeds, dulse, carrot, corn kernels, parsley, shallot, miso, and hempseed oil. Pulse until mixture is ground and chunky. Addsoakedflax,sesameseeds,andapinchofsalt,continuingtopulseuntileverythingiscombined.Removedfromprocessorandplaceintobowlwithquinoa.Mixthoroughly.Form into two patties.

To BakeLightly oil each side of patties with the olive oil. Place on sheet pan lined with parchment paper or place in a baking dish. Cookinovenfor10-12minutes,turningoveratthehalfwaypointtolightlybrowneachside.Serveonsproutedbuns.

StovetopHeataskilletovermedium-highheatuntilhot.Add1tablespoonofoliveoiltopanandswirltocoatbottom.Placepattiesinpanandlightlybrownoneachside,about4minutesperside.Serveonsproutedbuns.

Servewith:Guacamole,SundriedTomatoSpread,MarinatedCucumberSaladorDailyAntipasto.

DINNER I 29

Ingredients - 4 servings• 1cupdriedblacklentilsor4cupscookedblacklentils• ½cupfinelychoppedcarrots• ¾cuprawwalnuts,finelyground• 1tablespoonsgroundturmeric• 2teaspoonsgroundcumin• 2teaspoonsgroundcoriander• 2tablespoonschoppedfreshparsley• 2tablespoonschoppedfreshmintleaves• 2shallots,minced• Seasalt• 3tablespoonshempseedoil

PreparationIf preparing lentils for this recipe, rinse and sort through lentils, removing any unwanted particles. Place in medium pot, cover lentils with 2 inches of water, and bring to boil. Once boiling, turn down heat and simmer for about 30 minutes, until lentils are justpasttender.Pouroffanyexcessliquid.

Proceed from here whether using leftover or newly prepared lentils: Toss lentils with carrots and set aside to cool, if needed, on counter or in the refrigerator.

Inasmallbowl,tosstogetherwalnuts,turmeric,cumin,coriander,parsley,mint,shallots,andapinchofsalt.Addhempseedoiltolentilsandstir.Addwalnutmixturetolentilsandmixtogetherusingyourhands,formthemixtureinto4patties.These burgers can be eaten at room temperature, or you can lightly brush them with olive oil, place on a baking sheet lined with parchmentpaper,andwarmthemina205°C-degreeovenfor7-10minutes.

ServewithSproutedbread,Tortillas,Guacamole,Mayonnaise,orSundriedTomatoSpread.

DINNER I 30

Ingredients - 4 servings• 1poundboneless,skinlesschickenbreasts• 2servingspreparedsobanoodles

Marinade• ½cupNamaShoyuortamari• ½cupwater• 2tablespoonsfishsauce• 3tablespoonsrawhoney• 2tablespoonsfreshlimejuice• 2tablespoonsfreshmincedgingerroot• 3tablespoonssesameseeds• ½bunchchoppedfreshcilantroleaves

PreparationWhiskallmarinadeingredientstogetherinabakingdishbigenoughtoholdandcoverthechicken.Reserve¼cupmarinade.Rinsechickenbreastsincoolrunningwaterandpatdry.Placeindividualchickenbreastsinmarinadeindish.Coverthedishandrefrigerate.Marinateseveralhoursorovernight.

Preheatovento218̊C.

Removecoverfrombakingdishandplacedishonmiddlerackofoven.Bake15-20minutesoruntilchickenisfullycooked.If marinade cooks away, add a bit of water to the dish.

Remove dish from oven and cool slightly before cutting chicken into bite-sized pieces.Toss with reserved marinade and noodles.

DINNER I 31

Ingredients• 5oztuna,canned• 5tsppesto• 1slicebread

PreparationMixandservewith1½apple.

Ingredients• 2slicesbread• 4½ozdelimeat• 2ozcheese• 5tbsavocado• ½apple

PreparationMixitallinthesandwich.

Ingredients• 2corntortillas• 6ozseasonedgroundmeat• 1ozcheese,grated• ½tomato,cubed• ¼onion,chopped• Lettuce,chopped

PreparationMixandservewithTabascototaste,20chopped olives and 1 apple.

Ingredients• 2corntortillas• 5ozcheese• 5tbsguacamole• Jalapenos,sliced,totaste

PreparationMixandservewith1½orange.

DINNER I 32

Ingredients• 5ozchicken,grilled• 2cupslettuce• ¼tomato,chopped• ¼cucumber,chopped• ¼greenpepper,chopped• ½cupblackbeans• ½cupkidneybeans

PreparationAdd2½tbssaladdressingofchoiceandserve.

Ingredients• 5oztuna,canned• 2cupslettuce• ¼tomato,chopped• ½cupcelery• ¼greenpepper,chopped• ¾cupblackbeans• 1¼cupbroccoli,cooked

PreparationAdd2½tbssaladdressingofchoiceandserve.

Ingredients - Makes1serving• 1largebanana• 1tablespoonrawtahinioralmond,cashew,orwalnutbutter• 1tablespoonrawhoneyorpuremaplesyrup• 1tablespoonrawcoconutbutter• 1cupcoldwater• 3icecubes(about1cupofcrushedice)

PreparationBlendallingredientsinablenderuntilsmooth.Pourintoatallglassandenjoy.

Ingredients - Makes1serving• 2cupswatermelon,rindremoved• ½inchfreshgingerroot• ½lime• ½cuppackedfreshmintwithstems

PreparationPutallingredientsthroughthejuicer.Strainthroughcheesecloth.Pourintoatallglassandenjoy.

VariationsAddcilantro(1/4cupofcilantrowithstems)inplaceoforinadditiontothemint.Cilantroaddsagreatflavorandisalsoaheavy-metaldetoxifier.

Substitutearadishor2forthegingerroottoaddjustabitofspiceandtogetitsgreatblood-alkalizingproperties.

SNACK I 34

SNACK I 35

SNACK I 36

• 3ozdeli-styleturkey• 2carrots• 10olives

• Blend - 2 cups of water - 2 tsp spirulina - 2 cups frozen berries - 6 cashews

• 2ozgrilledturkeybreast• 1cupblueberries• 6cashews

• 2poachedeggs• 1slicebread• 1tsppeanutbutter

• 3ozdeli-styleturkey• 2tangerines• 2tbsavocado

• 2ozlamb• ½cupchickpeas• 2/3tspsesamebutter

• 2ozsardines• 1nectarine• 10olives