sunfood ebook 2017 sunfood healthy reset...4 2017 healthy resethow the program works: the 2017...

HEALTHYRESET

2017

Two Week Plant-Based Recipe Guide + TipsFor Your Healthiest Year Ever!

©2017 SUNFOOD SUPERFOODS

Table of Contents

Welcome to the 2017 Sunfood Healthy Reset..….……......……………3

How it Works + Tips for Success .………………………...………………4

Week 1…………….……………........…………………………..….……………5

Week 2……….……..…………………......……………………………….……13

Breakfasts………..……………..…...………………………….……………21

Lunches……………….………...........……………………….……………25

Dinners..…………..….………………...………………………………….…..28

Desserts & Snacks ……………...…..………………………….…….………34

Dressings..…………..……….…………………….…...……………….…..38

Exercise Circuits....…....…….…………………….…...……………….…..43

2017 HEALTHY RESET

2017 HEALTHY RESET

Welcome to the 2017 Sunfood Healthy Reset!

Every year each of us makes a variety of New Year’s resolutions. Whether it’s to slim down, tone up, stress less, or smile more, we all like to close out the year with great intentions for the next one.

We swear to ourselves that this year we will fulfill our resolutions. We’ll be the healthiest, fittest, most energetic, happiest self we can be. Being able to start off the New Year on a positive note for a lot of us means we want to look and feel our best.

This is why we’ve developed our 2017 Sunfood Healthy Reset, the ultimate two-week guide to plant-based living that will jump start you back to health.

You may be wondering “what is plant-based living?” If you find that you’ve never heard of this diet before it’s because it’s not a diet but rather a lifestyle. The core principle behind plant based living is to focus on incorporating as many whole, natural foods into your diet as possible.

The reasoning behind this is because whole foods are packed with tons of nutrients that support every aspect of life. If you are consuming mainly plant based foods you are more likely to look and feel incredible.

With so many fit plans, diet guides, and health challenges out there it’s easy to get caught up in the latest crazy fad diet. These programs usually are short lived, involve unrealistic rules, and result in temporary changes.

We wanted to give you a guide that would set you up for success not just for the short term, but for years to come.

If you are ready for the most amazing year and to feel the healthiest you’ve been continue onto our 2017 Sunfood Healthy Reset. All the power you need to succeed is within you!

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2017 HEALTHY RESET

How the Program Works:

The 2017 Sunfood Healthy Reset is a two week program that provides you with daily plant-based meal recipes and work out suggestions. Each day you will eat all of your different meals and snacks on the guide and complete the recommended work out. By the end of the two weeks you’ll be looking and feeling fabulous!

3 Tips for Success:

Before you get started we wanted to share with you our tried and true tips for success. These are things that many of us here at Sunfood have used to help us live a healthier lifestyle.

Tip #1: Stick to the plan!This one may seem a bit obvious but it’s important that you stick to the plan to feel all of the amazing results. Even if it might not seem like a big deal to nibble on a donut or sip a soda, these little indulgences can derail all of your hard work. If you find that you are still hungry after the meal suggestion, add in a variety of raw fruits and vegetables. They are low in calories but packed with nutrients, water, and fiber to help keep you fuller for longer.

Tip #2: Meal Prep. Meal prep. Meal prep.Over the next two weeks meal prep will be your best friend and your number one tool to success. You will save so much time during the week by just taking the time to make and prep all of your meals for the week on Sunday. If the recipe makes 5 servings, freeze some for later in the week or even next week. Put all of the ingredients for your smoothies in resealable bags and pop them in the freezer. When it’s time to eat, just pour out the bag into a blender and you’re done. Keep the dressing separate until you are ready to eat it so your greens stay crisp and fresh.

Tip #3: Stay hydrated!Not only do you look and feel better when you have been drinking enough liquids but it actually helps you to breakdown, absorb, and utilize all of the nutrients in your food leading to stronger muscles, a glowing complexion, and tons of energy. With this plan you can have as much coffee, tea, and water as you want. If water is a bit too boring for you jazz it up with a couple of squeezes of lemon juice or throw a few pieces of fresh fruit and mint in to infuse the water with some yummy flavors. Sparkling water is great as well.

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2017 HEALTHY RESET

Week 1

Drink 8-10 glasses of water

Exercise Circuit 1

Check in using #TeamSunfood

Notes & Thoughts

2017 HEALTHY RESET

16oz of lemon water + Coffee/Tea if desiredA.M.

Apple Cinnamon Superfood OatmealSee recipe in the back!

BREAKFAST

One piece of fruit with 1/4 cup raw cashews or 2oz Berry Adventure

SNACK

Winter Kale SaladSee recipe in the back!

LUNCH

1 scoop of Superfood Smoothie Mix blended with almond milk or a cold pressed Green Juice

SNACK

1 wrap of choice (see dinner section) + 1 serving of Southwest Black Bean Soup See recipe in the back!

DINNER

Square of 80% or higher cacao content dark chocolate with an orange + Herbal tea

DESSERT

Herbal teaP.M.

Week 1 MONDAY

6


30 minutes of cardio


Notes & Thoughts

2017 HEALTHY RESET


Coconut Chia Breakfast Blast topped with 1 Tbsp goji berries and 1 tbsp hemp seedsSee recipe in the back!

BREAKFAST

1 scoop of Superfood Smoothie Mix blended with almond milkor A cold pressed Green Juice

SNACK

Black Bean Quinoa Burger + 1 piece of fruit + small salad with dressing of choiceSee recipe in the back!

LUNCH

1 apple with 2 Tbsp raw almond butter or a cold pressed Green Juice

SNACK

Thai Veggie Spring Rolls w/ Sweet & Spicy Peanut Sauce + Seaweed Salad + 3oz of sautéed tofuSee recipe in the back!

DINNER

4 Chocolate Covered Cookie Dough BallsSee recipe in the back!

DESSERT

Herbal teaP.M.

Week 1 TUESDAY

7


Exercise Circuit 2


Notes & Thoughts

2017 HEALTHY RESET


Berry Fresh Quinoa Breakfast BowlSee recipe in the back!

BREAKFAST

1 serving of Energizing Brownie BitesSee recipe in the back!

SNACK

1 serving of Southwest Black Bean Soup + 1 serving of Nutrient Packed Superfood SaladSee recipe in the back!

LUNCH

1 banana with 1 Tbsp of raw cashew butterSNACK

Zucchini Noodles w/ Hemp Seed Pesto + 3oz Beans or Sautéed tofu + large salad w/dressing of choiceSee recipe in the back!

DINNER

Nice Cream of choiceSee recipe in the back!

DESSERT

Herbal teaP.M.

Week 1 WEDNESDAY

8




Notes & Thoughts

2017 HEALTHY RESET

Week 1 THURSDAY

9



BREAKFAST


SNACK


LUNCH


SNACK


DINNER

Square of 80% or higher cacao content dark chocolate with an orange + Herbal tea

DESSERT

Herbal teaP.M.


Exercise Circuit 3


Notes & Thoughts

2017 HEALTHY RESET

Week 1 FRIDAY

10


Green Machine SmoothieSee recipe in the back!

BREAKFAST

1 apple with 2 Tbsp raw almond butterSNACK

Nutrient Packed Super Salad + 3oz sautéed tofu or tempehSee recipe in the back!

LUNCH


SNACK

Black Bean Quinoa Burger + 1 piece of fruit + small salad with dressing of choice See recipe in the back!

DINNER


DESSERT

Herbal teaP.M.




Notes & Thoughts

2017 HEALTHY RESET

Week 1 SATURDAY

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Protein Banana Pancakes + 1/2 Cups Berries + 1 tsp Yacon syrupSee recipe in the back!

BREAKFAST

1 banana with 1 Tbsp of raw cashew butterSNACK


LUNCH


SNACK

Herbal teaP.M.


DINNER


DESSERT


Rest!


Notes & Thoughts

2017 HEALTHY RESET

Week 1 SUNDAY

12



BREAKFAST


SNACK


LUNCH

4 stalks of celery with 2 Tbsp raw almond butterSNACK


DINNER

Square of 80% or higher cacao content dark chocolate with an orangeDESSERT

Herbal teaP.M.

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2017 HEALTHY RESET

Week 2


Exercise Circuit 1


Notes & Thoughts

2017 HEALTHY RESET

Week 2 MONDAY

14


Coconut Chia Breakfast Blast topped with 1 Tbsp goji berries and 1 tbsp hemp seedsSee recipe in the back!

BREAKFAST

1 scoop of Superfood Smoothie Mix blended with almond milkor A cold pressed Green Juice

SNACK


LUNCH


SNACK


DINNER


DESSERT

Herbal teaP.M.




Notes & Thoughts

2017 HEALTHY RESET

Week 2 TUESDAY

15



BREAKFAST


SNACK


LUNCH


SNACK


DINNER

Square of 80% or higher cacao content dark chocolate with an orange DESSERT

Herbal teaP.M.


Exercise Circuit 2


Notes & Thoughts

2017 HEALTHY RESET

Week 2 WEDNESDAY

16


Green Machine SmoothieSee recipe in the back!

BREAKFAST



LUNCH


SNACK


DINNER


DESSERT

Herbal teaP.M.




Notes & Thoughts

2017 HEALTHY RESET

Week 2 THURSDAY

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Herbal teaP.M.


BREAKFAST


SNACK


LUNCH

Black Bean Quinoa Burger + 1 piece of fruit + small salad with dressing of choice See recipe in the back!

DINNER


Square of 80% or higher cacao content dark chocolate with an orangeDESSERT


Exercise Circuit 3


Notes & Thoughts

2017 HEALTHY RESET

Week 2 FRIDAY

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SNACK


DESSERT

Herbal teaP.M.


BREAKFAST


LUNCH


DINNER


SNACK




Notes & Thoughts

2017 HEALTHY RESET

Week 2 SATURDAY

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Protein Banana Pancakes + 1/2 Cups Berries + 1 tsp Yacon syrupSee recipe in the back!

BREAKFAST


SNACK

Herbal teaP.M.


DESSERT



LUNCH


DINNER


Rest!


Notes & Thoughts

2017 HEALTHY RESET

Week 2 SUNDAY

20



BREAKFAST


SNACK


LUNCH


Herbal teaP.M.


DINNER


DESSERT

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2017 HEALTHY RESET

Breakfasts

Apple Cinnamon Superfood OatmealServings: 1Ingredients:1/2 - 1/3 Cup dry rolled oats1 1/2 Cup unsweetened non-dairy milk1/2 a sliced apple1 Fig1 tsp cinnamon1-2 Tbsp Chia Seeds

Directions:1. Bring non-dairy milk to a boil in sauce pan and stir in oats, cinnamon, and apple.

2. Reduce heat to a simmer and cook oats for 20 minutes or until soft. Stir occasionally.

3. Top with a splash of almond milk, berries, fig, chia seeds, goji berries, hemp seeds, and yacon. Enjoy!

1 Tbsp Goji Berries1 Tbsp Hemp Seeds1/4 Cup mixed berries1 tsp Yacon Syrup

Coconut Chia Breakfast Servings: 1Ingredients:8oz Coconut milk1 Tbsp Chia Seeds1 Tbsp Coconut Oil1 tsp raw honey1/2 Cup fresh fruit of choosing

Directions:1. Stir all ingredients in jar or bowl and let sit for 3-4 hours until thick. Garnish with fruit of your choice and enjoy!

2017 HEALTHY RESET

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2017 HEALTHY RESET

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Berry Fresh Quinoa Breakfast BowlServings: 1Ingredients:1/2 Cup Tri-Color Quinoa1/2 Unsweetened nut milk1-2 tsp Yacon Syrup1 tsp cinnamon1 Tbsp Goji Berries1 Tbsp Mulberries

Directions:1. Rinse Quinoa with cold water before cooking. Add one part quinoa to two parts water (or stock) in a saucepan and bring to a boil. Reduce heat, cover and simmer for about 15 minutes, or until all water has been absorbed. Fluff with fork before serving.

2. Add milk, yacon, and cinnamon to a bowl of cooked Quinoa. Garnish with berries and fruit and enjoy.

1/4 Cup blueberries1/2 Banana1 Tbsp Chia Seeds

Green Machine SmoothieServings: 1Ingredients:1 Scoop Supergreens and Protein1 Frozen banana1/2 Cup frozen pineapple 1 Cup unsweetened non-dairy milk

Directions:1. Blend all ingredients together in a blender and enjoy!

2017 HEALTHY RESET

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Protein Banana PancakesServings: 2Ingredients:1/2 Cup Hemp Protein1 Cup flour, gluten-free, whole wheat, etc. (Your choice)1 Banana, mashed1 Cup almond milk2 Tbsp Coconut Palm Sugar

Directions:1. Mix all dry ingredients together in a bowl. In a separate bowl, mash banana and mix with milk. Add wet mixture into dry mixture and combine into a batter-like consistency – it will be slightly chunky.

2. Heat griddle or frying pan on medium-high heat and use coconut oil as grease to prevent sticking. Drop spoonfuls of batter onto griddle, cook each side 2-3 mins depending on preference.

3. Top with bananas, fruit, and Yacon or Maple Syrup as sweetener. Enjoy!

1 tsp baking powder1 tsp baking soda1/4 tsp Vanilla Powder1/2 tsp Pink Himalayan Salt1 Tbsp Coconut Oil

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2017 HEALTHY RESET

Lunches

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Winter Kale SaladServings: 1Ingredients:1 Cup of kale1 Cup romaine1 Cup arugula1/4 of a large cucumber, diced1/4 Cup raw olives, diced1/2 an avocado1/4 Cup shredded carrots

Directions:1. Combine all ingredients together and enjoy!

1/2 a bell pepper, diced1/2 Cup chickpeas, rinsed1 Tbsp Pumpkin Seeds1/2 apple2 Tbsp superfood dressing of choice (see dressing section)

Nutrient Packed Superfood SaladServings: 2Ingredients:1 1/2 Sweet potatoes, peeled & cubed2 large beets, peeled and cubed1/2 head of kale, ripped into tiny pieces1 large handfuls of baby arugula1/2 medium avocado, diced1/2 Cup frozen peas, thawed1 Cups cooked Quinoa, cooked

Directions:1. Preheat oven to 375 F.

2. Place sweet potatoes and beets in a ziplock bag. drizzle with a small amount of olive oil. Seal the bag, shake ingredients until fully coated.

3. Spread evenly onto a nonstick baking sheet (or line one with foil), and roast for 35 to 40 minutes.

4. Stir the veggies halfway through for even cooking.

5. To assemble, layer all ingredients in a large bowl and toss until ingredients are evenly distributed throughout the salad. Serve with your favorite vinaigrette, or with olive oil and red wine vinegar.

1 Tbsp pine nuts1 Tbsp Pumpkin Seeds1 Tbsp Botija Olive OilPink Himalayan Salt & fresh cracked pepper, to taste

2017 HEALTHY RESET

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Black Bean Quinoa BurgerServings: 6 (individual patties)Ingredients:1/4 Cup Tri-Color Quinoa1/2 Cup water1 Garlic clove1/2 tsp thyme1/2 tsp oregano1/2 tsp marjoram1 tsp smoked paprika1 tsp mustard3/4 Cup cooked black beans1/2 Cup cremini mushrooms, finely chopped

Directions:1. Create flax egg mixture and set aside.

2. Bring quinoa, thyme, oregano, marjoram and water to a boil. Lower heat and simmer until liquid is fully absorbed.

3. While the quinoa is cooking, mash half the beans for texture and chop veggies.

4. When the quinoa is done, preheat oven to 350 degrees.

5. Mix beans, garlic, onion, pepper, mushrooms, lemon juice and mustard into the cooked quinoa. Then mix in flour, ground almonds, and flax meal.

6. Lastly mix in the smoked paprika and salt to taste.

7. Scoop and form into patties on a baking sheet lightly coated with olive oil. Bake for 20 minutes, remove and flip the burgers. Return to oven and bake for 10 more minutes. Add to whole grain buns of choice or lettuce cups with your favorite burger fixins. Enjoy!

1/4 Cup yellow bell pepper, finely diced1/4 Cup green onion, finely dicedjuice of 1/4 lemon1/4 Cup oat flour 1/8 Cup ground Almonds1 Flax egg (1 Tbsp flax meal + 3 Tbsp water)1/4 tsp Pink Himalayan Salt, or to tasteBotija Olive Oil, to grease baking pan

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2017 HEALTHY RESET

Dinners

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Southwest Black Bean SoupServings: 3Ingredients:2 tsp Botija Olive Oil1/2 an onion, chopped1 stalk of celery, chopped1 large carrot, chopped3 Garlic cloves1 Tbsp chili power1 tsp cumin powder

Directions:1. Heat oil over medium heat in a large pot and add onion, celery, carrot, and garlic. Sauté for 3-5 minutes, stirring occasionally.

2. Add chili powder and cumin and cook for one minute to bring out the aroma of the spices.

3. Stir in vegetable broth, 1 can of beans, and corn. Bring to a boil.

4. In the mean time in a blender or food processer add the other can of beans and tomatoes. Blend until smooth and then add to soup mixture. Stir to combine.

5. Reduce heat to medium and simmer for 15 minutes.

2 Cups low sodium vegetable broth2 cans no-sodium-added black beans1/2 can no-sodium-added corn 1/ 2 can no-sodium-added Crushed TomatoesPink Himalayan Salt & black pepper to taste

Zucchini Noodles w/ Hemp Seed PestoServings: 1Ingredients:2 Tbsp Hemp Seeds3/4 Cups basil leaves3/4 Cups spinach leaves1 large garlic clove2 Tbsp nutritional yeastJuice of 1/2 a lemon

Directions:1. Add all ingredients (except zucchini) into a food processor (or blender), and process until the consistency is thick and smooth. Use salt and lemon to adjust flavor to your preference.

2. Spiralize 1 large zucchini. If you don’t own a spiralizer slice it into thin strips.

3. Mix pesto with noodles, and enjoy!

1/4 tsp of Pink Himalayan Salt1 large zucchini

2017 HEALTHY RESET

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Seaweed SaladServings: 1Ingredients:1/4 oz dried wakame seaweed (cut into 1/2 inch wide strips)1 Tbsp rice vinegar1/2 Tbsp tamari1/4 Tbsp sesame oil1/4 tsp Coconut Palm Sugar1/4 tsp ginger, finely graded

Directions:1. Soak seaweed in warm water for 5 minutes.

2. Drain water and squeeze out excess from seaweed.

3. Mix all other ingredients in a bowl until sugar is dissolved.

4. Pour over top of seaweed and enjoy!

1/4 tsp garlic, minced1/2 a scallion, thinly sliced1/8 Cup carrot, thinly shredded1/2 Tbsp fresh cilantro, chopped1/4 Tbsp sesame seeds, toastedRed pepper flakes to taste

Spicy Veggie WrapServings: 2Ingredients:2 Coconut Wraps, kale wraps, or large collard leaves1 Avocado, cut in small cubes1 small tomato, chopped in wedges1 Cup lettuce, shredded1 Tbsp fresh lemon juice1/4 English cucumber, skinned and chopped4 Tbsp plain coconut yogurt

Directions:1. In a small bowl, add the yogurt, Sriracha, and yacon syrup. Blend with a spoon until combined. Add the lemon juice to the yogurt mix, stirring vigorously until combined. Set aside.

2. In a separate bowl, add shredded lettuce, olives, cucumber, tomatoes, and pepper. Using tongs, toss the lettuce mix, adding in the pickle juice.

3. Place one coconut wrap on a plate, and add half of the salad mix to the middle of the wrap. Then, add half of the avocado cubes, and half of the fresh cilantro sprigs. Generously drizzle the Sriracha-yogurt mix atop the salad in the wrap, and garnish with sesame seeds.

4. Carefully roll the coconut wrap at an angle, from one end to the other, enclosing the contents of the wrap. Repeat steps 3 and 4 to make another wrap, and enjoy!

Craving even more spice? Add jalapeño slices to your salad mix.

1 Tbsp Sriracha1 tsp Yacon Syrup8 Botija Olives, chopped4 fresh cilantro sprigs, loosely chopped1 Tbsp pickle juice1 tsp black sesame seeds for garnishing (optional)Black pepper to taste

2017 HEALTHY RESET

31

Spinach & Chickpea Sun WrapsServings: 1Ingredients:1/2 Cup chickpeas1 1/2 Cup spinach, chopped1/2 Cup sauerkraut2 Green onions, chopped

Directions:1. In a large bowl mix spinach, onions, chickpeas, sauerkraut (you can add 1 tsp of liquid from the kraut if you prefer a little more tang), hemp seeds and mashed avocado.

2. Next, cut the lemon in half (or quarters depending on your preference) and squeeze it over the salad.

3. Mix well.

4. Place 1 wrap onto a plate and begin to place your salad on half, close to the edge.

5. After the salad is placed, begin to tightly roll your wrap. Don’t be afraid to help your wrap along by continually pushing the salad under each roll. This will make it less likely for your wrap to fall apart later.

1 1/2 Tbsp Hemp SeedsJuice from 1/4 Lemon1/ 2 Avocado, mashed1 Coconut Wrap, kale wrap or large collard leaf

The Ultimate Veggie Wrap Servings: 1Ingredients:1/4 Cup kale, chopped1/4 Cup cabbage, chopped1/4 Cup lettuce, chopped1/4 Cup cucumber, chopped1/4 Avocado

Directions:

1. In a medium bowl, combine kale, cabbage, lettuce, onions, and tomatoes.

2. Drizzle olive oil over and sprinkle with salt and pepper.

3. Lay avocado and cucumbers in the middle of the wrap.

4. Add vegetable mixture and a dollop of Garlicky Pumpkin Seed Pesto (see Dressing Section), fold in each end and roll up, and enjoy!

1 Small handful sweet onions, diced1 Small handful tomatoes, diced1 Tbsp Botija Olive Oil1 Coconut Wrap, kale wrap or large collard leafSalt and Pepper to taste

2017 HEALTHY RESET

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South of the Border “Taco” BowlServings: 1Ingredients:1/2 Cup corn1/2 Cup black beans1/4 Cup cilantro, chopped2 Tbsp onion, chopped1 Tbsp garlic, minced2 Tbsp tomatoes, diced1/ 4 Cup lettuce, chopped

Directions:1. In a medium bowl, add all ingredients together except scallions and allow to marinate for 5-10 minutes.

2. Place wrap in large bowl and fill with ingredients.

3. Add diced avocado and Crema Verde Dressing (see Dressing Section) over the top. Enjoy!

2 Tbsp organic cumin1 Tbsp organic serrano chili1/4 Cup fresh mango1/2 tsp Pink Himalayan Salt2 Tbsp scallion, chopped (garnish)1 Coconut Wrap or kale wrap or large collard leaf

Quick and Easy WrapsServings: 1Ingredients:1 Coconut Wrap or kale wrap or large collard leaf1/2 avocado, sliced1/4 Cup Botija Olives1/4 Cup sprouts1/8 Cup tomatoes, diced

Directions:

1. Place all ingredients on wrap, roll up diagonally, and enjoy!

2017 HEALTHY RESET

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Thai Veggie Spring RollServings: 1Ingredients:2 large carrots, shredded2 Green onions, chopped1/2 Bell pepper, sliced1/4 Cup red Cabbage, sliced1 Tbsp Botija Olive Oil or Coconut Oil1/4 Cup cilantro, miced1 Cup Gold Mine Kelp Noodles, chopped

Directions:1. In a bowl, combine carrots, green onion, cabbage, olive oil, cilantro, salt & pepper - allow to marinate at room temperature 5-10 minutes.

2. Meanwhile, place noodles in a medium bowl in warm water and a pinch of salt, allow to soak for 5-10 minutes until noodles are desired texture, drain noodles and cut into small strands.

3. Take a wrap and put 3 Tbsp of the veggie mixture and 3 Tbsp of noodles into wrap, add sliced avocado with basil and mint.

4. Fold the bottom edge over filling, fold in both sides and roll up tightly. Cut in half and enjoy with a sweet & spicy Peanut Sauce (see Dressing section)!

1/2 Avocado, slicedSmall handful basil & mint, chopped2 Coconut Wraps, kale wraps, or large collard leavesPink Himalayan Salt & Pepper to taste

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2017 HEALTHY RESET

Desserts & Snacks

2017 HEALTHY RESET

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Energizing Brownie BitesServings: 4Ingredients:1/2 Cup Almonds1 Cup pitted dates1/4 Cup Cacao Powder2 tsp Maca Extreme1 Tbsp Coconut Oil

Directions:1. Place all ingredients in a food processor.

2. Blend until a sticky paste forms.

3. Roll mixture into balls and store in the refrigerator.

4. To keep from sticking together, roll balls into coconut or almond flour.

Chocolate Covered Cookie Dough BallsServings: 4 (16 total cookie balls)Ingredients:16 oz cooked chickpeas, rinsed & drained2 Tbsp Vanilla Rice Protein Powder4 Tbsp raw almond butter2 tsp Vanilla Powder or extract

Directions:1. Combine chickpeas, yacon syrup, sugar, almond butter, vanilla, and a pinch of salt in a food processor and process until smooth.

2. Remove to a bowl and stir in half a cup of the chocolate chips. Form into 1-inch balls and place on a parchment-paper lined baking sheet. Freeze until solid.

3. In a double boiler (or over very low heat) melt remaining cup of chocolate chips. Dip the balls into the chocolate until covered, then place back on parchment-paper lined baking sheet. Freeze until chocolate has hardened, then store at room temperature.

1 1/2 Cups vegan chocolate chips3 Tbsp Yacon Syrup1 Tbsp Coconut Palm SugarPinch of Pink Himalayan Salt

2017 HEALTHY RESET

36

Tropical Mango & Berry Nice Cream PopServings: 4Ingredients:6 Frozen bananas1 Cup unsweetened vanilla nut milk1/2 Cup frozen mango 1/2 Cup Berries

Directions:1. Blend 3 bananas, 1/2 Cup milk, and frozen mango. Repeat with berries. Pour into molds & freeze.

Choco-holic Nice CreamServings: 3 Ingredients:3 Frozen bananas1/2 Cup unsweetened vanilla nut milk1/4 Cup Cacao Powder

Directions:1. Blend all ingredients in a blender and enjoy!

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2017 HEALTHY RESET

Vanilla Lucuma Nice CreamServings: 3Ingredients:3 Frozen bananas1/2 Cup unsweetened vanilla nut milk1/2 tsp Vanilla Powder or vanilla extract1 Tbsp Lucuma Powder


Peanut Butter Nice CreamServings: 3 Ingredients:3 Frozen bananas1/ 2 Cup unsweetened vanilla nut milk3 Tbsp peanut butter, room temperature


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2017 HEALTHY RESET

Dressings

2017 HEALTHY RESET

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Wild Jungle Peanut Creamy Dressing

Ingredients:2 Tbsp fresh lemon juice2 Tbsp Botija Oilve Oil1 Tbsp nama shoyu2 Tbsp Jungle Peanuts

Directions:Blend all ingredients together until creamy. Mix with favorite salad recipe. Double or triple ingredients for large salads.

1 Garlic cloveDash of Pink Himalayan SaltDash of oregano (or preferred spice)

Divine Superfood Salad Dressing

Ingredients:1 Cup water1/3 Cup Hemp Seeds1 Tbsp olive oil1/2 Tbsp Sun is Shining Supergreens1/2 Tbsp Spirulina1/4 tsp Turmeric Powder1/2 tsp Himalayan Salt

Directions:Blend all ingredients except the avocado, basil and cilantro in high speed blender. Taste, and adjust flavors to your preferences – i.e., add more lemon, salt, ginger, pepper powder now. Add avocado and blend thoroughly to a creamy texture. Lastly, add fresh herbs and gently pulse. Enjoy over fresh heirloom greens and top with hemp seeds and cherry tomatoes.

2 Tbsp fresh lemon juice1 Tbsp fresh ginger, chopped1/8 tsp chili pepper powder1/2 Avocado1/2 Cup fresh basil1/2 Cup fresh cilantro

2017 HEALTHY RESET

40

Citrus Spring Salad Dressing

Ingredients:2-4 Cloves garlic, finely chopped 1/2 tsp black pepper 2 tsp Pink Himalayan Salt1/2 Cup Botija Olive Oil1 Cup lemon juice

Directions:Blend all ingredients together and enjoy on your favorite salad!

Super Green Marine Phytoplankton Dressing

Ingredients:1 Cup Cashews3 Dropper full Marine Phytoplankton1 Cup water2 Tbsp fresh lemon juice1/4 Cup parsley, chopped1/4 cup cilantro, chopped1 Garlic clove1 Stalk green onion

Directions:Add all ingredients to a blender with ½ the water indicated. Blend and add more water to reach desired consistency. Add more pepper if you like it HOT! Toss with your favorite green salad and enjoy!

1 Tbsp fresh ginger, chopped1/2 Avocado1 tsp Sun Is Shining1 tsp nutritional yeast (optional)1/2 tsp Mesquite Powder1/8 tsp chili pepper powder1/2 tsp Pink Himalayan Salt

Goji Strawberry Vinaigrette Dressing

Ingredients:1/2 Cup Goji Berries1/4 Cup strawberries (fresh or frozen)1/4 Cup apple cider vinegar1/4 Cup balsamic vinegar1 tsp Yacon Syrup

Directions:Soak the goji berries for 3-4 hours in fresh water. Drain and drink your goji infused water separately; it’s delicious! In a blender, mix everything but the olive oil, then stir in the oil slowly. Enjoy!

1 tsp mustard seeds1/4 Cup Botija Olive Oil

Sun Dried Tomato Mesquite Dressing

Ingredients:1 Cup Botija Olive Oil1/4 Cup apple cider vinegar1/2 Cup sun-dried tomatoes, soaked in 1 1/2 Cups water2-3 Garlic cloves2 Tbsp Mesquite Powder

Directions:Add all ingredients to a blender with ½ the water indicated. Blend and add more water to reach desired consistency. Add more pepper if you like it HOT! Toss with your favorite green salad and enjoy!

1 tsp Maca PowderPink Himalayan Salt (to taste)Cayenne pepper (to taste)1 Tbsp Yacon Syrup (to taste)

2017 HEALTHY RESET

41

Crema Verde Dressing

Ingredients:1/2 Organic avocado1/4 Cup organic cilantro1/2 Cup organic coconut milkSalt & pepper to taste

Directions:Combine all ingredients in a blender/mixer until desired consistency is achieved. Refrigerate for maximum freshness!

Garlicky Pumpkin Seed Pesto

Ingredients:1 Cup Organic Heirloom Pumpkin Seeds5 Tbsp Organic Botija Olive Oil2 Garlic cloves4 Basil leaves1 Tbsp Pink Himalayan Salt1/2 Cup cilantro

Directions:1. Blend all ingredients together in mixer/blender or food processor. 2. Place into a mason jar and store in the refrigerator.

2 Tbsp lemon juice12 Chlorella Tablets (optional)1/2 Cup water

2017 HEALTHY RESET

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2017 HEALTHY RESET

Exercise Circuits

2017 HEALTHY RESET

Exercise Circuit 1

LEGS & GLUTES

44

20 reps – Dumbbell Squats

20 reps – Dumbbell walking lunges

10 reps – Dumbbell/kettlebell straight leg deadlifts

30 reps (15 per leg) – Standing side leg lift

20 reps – Sumo Squats

30 reps – Hip Raises

Repeat 2 more times for a total of 3 sets!

2017 HEALTHY RESET

Exercise Circuit 2

ABS & BACK

45

30 seconds – Pulse Ups

60 seconds – High Knees

30 reps – Russian Twist Crunches

20 reps – Cross Leg Wide Let Sit Ups

20 reps – Standing Dumbbell Row

20 reps – Bent Over Row

30 reps – Frog Crunches

20 reps – Push Ups

30 reps – Oblique V Ups


2017 HEALTHY RESET

Exercise Circuit 3

ARMS & SHOULDERS

46

20 reps – Bicep Curls

20 reps – Triceps Dips

20 reps – Shoulder Shrug w/ Dumbbells

20 reps – Lying Dumbbell Triceps Extension

20 reps – Dumbbell Lateral Raise

20 reps – Hammer Curls

20 reps – Shoulder Press


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