healthy family recipesfamily+rec… · the more eﬃcient our digestion, the more energy is left...

by Kevin Cosmo

Healthy Family Recipes

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Dedicated to a! of the mothers and fathers of the world, who desire to lead by example and live with high levels of we!-being and joy.

Live Joyously. Parent Passionately.

A special dedication to Meagan, Dakarai, Tulani, & Taj for a! of their continual support, understanding, and love.

www.HighEnergyParenting.com

http://www.HighEnergyParenting.com


! The more efficient our digestion, the more energy is left available for healing and endeavors of our own choosing. Con-versely, the more energy devoted to our digestion, absorption, as-similation, and elimination, the less energy available for healing and other activity. ! ! The stomach is only capable of creating one digestive envi-ronment at a time. Respecting this fact, I recommend consum-ing simple meals, while still obtaining a varied diet throughout the year. Most ‘foods’ eaten in affluent countries steal the health of the consumer and lead to disease. By eating a diet rich in whole, fresh, raw fruits and vegetables we can ensure adequate nutrition and create lasting health.

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Why Simple?

Dietary Energy Comparison

SAD (Standard American Diet)Uses ~40-50% of energy for digestion.

HED (High Energy Diet)Uses ~10-20% of energy for digestion.

Focus on simplicity at meal times,with variety coming throughout the year.




! My reasons for eating a plant-based, vegan diet are three fold; health-related, environmental, and ethical. Once I learned that it was possible to thrive (and actua!y it is much easier) on a 100% plant-based diet, I felt compelled to understand how to adopt a vegan lifestyle and to stop the unnecessary harm and tor-ment of animals. When I further learned of the devastating toll raising animals for consumption is taking on the environment my decision was additionally substantiated. I can hardly believe I lived for so long with blinders on, but now that they are off I would never don them again, and I am ever grateful to eat in peace with the animals.

! Eating dead flesh simply doesn’t fit our human physiology, our psychology, or the global ecology in which we live. We prefer to have pets, not slaughter creatures and lick blood. Finding a plant-based diet has enhanced my life in so many ways and I am thoroughly confident it will have a similar effect on whomever is ‘daring’ enough to eat more fruits and vegetables.

“Livestock occupies 1/3 of the earth’s ice-free land.”“Animal agriculture is responsible for up to 91% of Amazon destruction.”

“130 times more animal waste than human waste is produced in US.”

“82% of starving children live in countries where food is fed to animals, and

the animals are eaten by western countries.”

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Why Plant Based?

I highly recommend watching these three documentaries:‘Forks Over Knives’, ‘Cowspiracy,’ and ‘Earthlings’




Chapter 1

Recipes

From eggnog to gingerbread cookies, from our family to yours, I present to you 10 recipes to help you enjoy healthy family meals.

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Persimmon Pudding“Blessed is the season which engages the whole world in a conspiracy of love.” ~Hamilton Wright Mabie

Ingredients:

• 4 medium persimmon, Hachiya or Fuyu

• 6 small dates, pitted

• ½ tsp cinnamon

• ¼ cup dried mulberries

Directions

1. Peel the persimmons, and place them in the food processor along with the pitted dates and cinna-mon

2. Blend to a smooth pudding.

3. Process the dried mulberries in the food processor, until they create a crumble.

4.Garnish the top of the pudding with the crumbled persimmon and enjoy!




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Eggless Sweet NogGratitude goes out to Jessica Ventouras, a HEP newsletter subscriber, for helping me with this recipe when I was stuck. Thanks.

Ingredients:

• 4 bananas• 1 tsp vanilla extract• 1/2 tsp fresh nutmeg• 1/4 tsp cinnamon• 1/16 tsp clove (optional)• 1 cup water

Directions

1. Place ingredients into a blender and then blend un-til a smooth eggnog emerges.

2. Enjoy!




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Pumpkin PieGrab your blender, food processor, pie pan, and let’s make this holiday treat.

Ingredients:

•! 3 cups pie pumpkin•! 1.5 cups pecans•! 3 1/2 cups dates•! 1 cup mango•! 1 cup dried coconut•! 1/4 tsp ginger•! 1 tsp cinnamon•! 1/2 cup hot water

Directions:

1.!Place the pecans, 1 1/2 cup dates, and 1/2 cup of dried coconut into a food processor. Process the three ingre-dients until they reach a crust-like consistency.2. Sprinkle the remaining 1/2 cup of dried coconut onto the bottom of your pan. Press the crust into your pie pan.3.!Deseed and chop the pie pumpkin.4.! Pit your dates, and place them in the Vitamix with your chopped and peeled pumpkin. Add all of the rest of the ingredients. Blend until smooth.5.!Pour the filling into the crust and spread it on evenly.6.! Place the pie into freezer, until it firms up. Serve chilled, but not frozen. !7. Enjoy!




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Noatmeal Raisin Cookies“Every piece of the universe, even the tiniest little snow crystal, matters somehow. I have a place in the pattern, and so do you. Thinking of you this holiday season!” ~T.A. Barron

Ingredients:

• 7 bananas• 1/3 cup raisins• 1 apple, peeled and cored• 1 tsp cinnamon• 1/4 tsp vanilla• 1/4 tsp nutmeg• 1 cup water

Directions

1. Place bananas, apple, cinnamon, vanilla, nutmeg, ingredients into a food processor and lightly proc-ess creating a chunky mixture.

2. Fold the raisins into the dough and when thor-oughly mixed, form small scoops with a Tbsp onto a dehydrator non-stick tray.

3. Dehydrate at 125°F for ~12 hours or more. You’ll want the cookies to easily come off the trays, using a spatula.

4.Enjoy!




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Gingerbread CookiesRun, run, as fast as you can... I’m a high energy parent, I catch the gingerbread man.

Ingredients:

• 20 Medjool dates, pitted•! 6 Conadria figs•! ½ tsp. cinnamon•! ¼ tsp. vanilla extract•!⅛ tsp. clove•! ½ tsp. fresh ginger

Directions

1. Process dates with figs, cinnamon, ginger, vanilla, and clove. (Use no water.).

2. Scoop the batter out of the processor and place on to parchment paper. Set in the freezer.

3. Remove after 1 hour and press shapes with cookie cutters. Use scraps to form new cookies.

4.Place back in the freezer until ready to serve. Serve chilled.

5. Enjoy!




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‘Not’ ChocolateSometimes a bit of warmth is just what we need. Why not make it a healthy indulgence?

Ingredients:

• 7 Medjool dates• 1-2 Tbsp carob powder• 1 cup hot water

Directions

1. Place pitted Medjool dates, carob powder, and wa-ter into a blender.

2. Blend until a smooth drink develops. (Blend fast at the end to form a frothy top to the drink.)

3. Pour and enjoy!




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Cranberry SauceTart and sweet like a cranberry sauce ought to be.

Ingredients:

• 2 cups fresh cranberries• 10 dates• 1 apple, peeled and cored• 1 tangerine• a pinch of cinnamon

Directions

1. Process all ingredients in a food processor until de-sired consistency is reached. You can leave the sauce chunky or blend until it is smooth.

2. Enjoy!




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Colorful Kale SaladA delightful array of colors dressed in a creamy macadamia dressing.

Ingredients:

• 1 lb kale• 2 Tbsp macadamia nuts• 1/2 cup orange juice• 3 tbsp lemon juice• 1 1/2 cups cherry tomato• 1/2 head iceberg lettuce

Directions

1. De-stem the kale and put into a large bowl.

2. Blend the citrus juices with the macadamia nuts until a smooth sauce forms. Pour over the kale and massage kale until it is noticeably softer.

3. Dice the cherry tomatoes and mix into the kale salad.

4. Julienne cut half a head of iceberg lettuce and mix into the salad. Let the mix marinade and sit for at least an hour before serving.

5. Enjoy!




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Mango Tomato Stuffed Mushrooms“May your walls know joy, may every room hold laughter, and every window open to great possibility.” ~Mary Anne Radmacher

Ingredients:

• 4 Portobello mushrooms• 3 Roma tomatoes• 1/4 cup dried tomatoes• 2 cups mango• 1/4 cup fresh basil, minced

Directions

1. Blend dried tomatoes with fresh tomatoes, then toss in diced mangoes and minced basil.

2. Scoop this mix into a portobello mushroom and dehydrate for 2-4 hours at 115°F, or until the top layer becomes a little crisper.

3. Serve warm and enjoy!




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Mac & TreesSmooth and velvety, this noodle nosh hits the spot every time.

Ingredients:

• 2 large zucchini• 2 cups corn• 1/2 cup mango• 1/2 cup dried tomato• 1/4 cup dried red pepper• 1 tsp celery salt• 1/2 Tbsp lemon juice• 1/2 clove garlic• 1 slice of onion• 2 Tbsp cashews or hemp seeds or macadamia nuts• 1/2 cup broccoli florets (optional)

Directions

1. Peel the zucchini and grate into noodles using a mandolin slicer or a grater.

2. Blend the corn, mango, dried tomato, dried red pepper, celery salt, lemon juice, garlic, onion, and nuts/seeds, into a smooth sauce.

3. Mix the sauce into the noodles and then garnish with broccoli florets.

4.Enjoy!




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Kabocha Corn Soup“The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the heart.”

Ingredients:

• 1/2 onion• 1 clove garlic, minced• 1 tsp ginger, minced• 1/4 tsp cumin, coriander, & cinnamon• 1 tsp turmeric• 1 tsp celery salt• 1/8 tsp mustard powder• 5 cups squash, peeled & cut into cubes• 4 cups water or broth• 3 cups corn kernels, fresh or frozen• 3/4 cup coconut milk• green onion, garnish

Directions

1. Sauté the onion in water, in a large pot, until clear. Add the garlic and ginger, cook for 1 more minute. Add the other seasonings, squash and water/broth. Reduce heat to medium-low and cook until squash is tender, ~30-35 minutes.

2. When squash is tender, add the coconut milk and corn kernels. Using a blender, puree in batches un-til smooth. Add celery salt and additional season-ings to taste, add liquid if too thick.

3. Pour soup into bowls, and garnish with green on-ion. Enjoy!




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Blueberry Fig Einsteins“Every piece of the universe, even the tiniest little snow crystal, matters somehow.” -TA Barron

Ingredients:

• 1 1/2 cup dates•! 1 cup dried mulberries•! 1 cup blueberries•! 1/2 cup dried figs•! 1/2 – 1 cup water (use as needed)

Directions

1. Place 1/2 cup of dates along with mulberries and figs into the food processor, and process until a consistent crust forms.

2. Blend the blueberries, remaining dates, and water into a filling.

3. Create little squares or bar shapes, and then sand-wich the filling between the crust pieces.

4.Freeze or eat immediately. They hold their shape much more easily when frozen, but will require ~15 minutes to warm up enough to devour.

5. Enjoy!




Thank you for subscribing to the High Energy Parenting email list, and for caring enough about your health and the well-being of your family to continue searching out healthy and tasty meals. It’s because of you that I create what I do. Expect more great free content, geared to help you increase your energy, health, and joy.If you are looking for more recipes and full monthly meal plans to help you experience more energy, I am most grateful to be able to present you with 30 days worth of high energy, raw vegan meals, and over 85 unique recipes. This book was born out of my desire to provide a dietary template for expe-riencing high levels of energy, health, and well-being, that others could easily follow. Preview the NoCookbook

The 2nd recipe book presents you with 30 days worth of high

energy, low-fat, vegan meals, and over 85 unique recipes. In the book, you will find a comprehensive 30-day vegan meal

plan. The meals and recipes provide a variety of cuisine options, with the intention being that many taste prefer-ences, seasonal differences, and food locales may be satisfied. I am confident that you will find a collection of easy-to-make recipes that will allow for a lifetime of first-rate health and high energy. Preview the Cookbook

In health and happiness,! ! ! ! ~Kevin Cosmo

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A Message From Kevin..

Live Joyously. Parent Passionately.


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Have more energy than your children!

If you have ever wanted a trusted guide to help you stay accountable to your health goals and your life’s big dreams, then

consider my Private 1 on 1 Coaching program. If...

• You are tired of barely getting through days, and wish you could have the energy and enthusiasm that you used to have.

• You know that you need more “me time” … but you keep putting your needs last, be-hind work and family.

• You really want to reclaim your body and feel confident in your own skin … but confu-sion, emotional eating, and lack of accountability make it feel impossible.

• You want to feel clear, centered, and energized enough to creatively solve your chal-lenges and go for your goals … but mental fog is keeping you from seeing the next steps to take in your life path.

• You desire honest, straightforward strategies for diet and fitness … but are inundated with the conflicting information and puzzled by vague recommendations.

• You want your family to eat and live healthier … but your inability to be a clear, consis-tent example frustrates you and delays the positive change.

Then, I would love to help you.

The High Energy Coaching Program

4 weekly Skype/phone calls with Kevin Cosmo 33 days of coaching videos

Access to over 100+ videos in the High Energy Library Full meal plans for the month

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“I would absolutely recommend you as a coach! I have more energy than I think I've ever had, yet I've also been busier and had

plenty of stressors. I feel good about myself, my health, and my body. I can also te! that what I am doing is influencing those around me in a rea!y positive way. So we can a!

live longer, healthier lives! Thank you so much!” - Sarah Smith, 2018

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How To Be A Healthy Vegan

Webinar

Avoiding Deficiencies & Myth

After more than a decade thriving as vegan and coaching hundreds of people to improved health through a plant-based diet, Kevin spells out how exactly how to thrive on a vegan diet.

- Are you concerned about deficiencies on a plant-based diet?

- Have you tried a vegan diet and didn’t get the results you were expecting?

- Are you curious about the science and research that supports a vegan diet?

- Do you want to lose fat or gain muscle on a plant-based diet?

Learn the ins and outs of a truly balanced, healthy plant-based diet, and exactly the model of eating that Kevin has found to be so successful for himself and clients. The webinar will address the many misconceptions around veganism, uncover the truth about protein, discover the best source of good fats, and address concerns of deficiency, using the latest nutritional research.

Time Map

How To Be A Healthy Vegan (52 min.)

0:00 – Kevin Cosmo’s introduction0:47 – Why choose vegan?3:09 – Why did I make the transition to plant-based?4:20 – What should we eat? pt. 1a7:00 – Aren’t apes omnivores? 8:37 – Risk & ease9:53 – What should we eat? pt. 210:18 – Whole vs. refined11:42 – Healthy fats

13:07 – Caloric density14:10 – Supporting research15:15 – Diabetes 16:05 – Talking sugars 17:39 – Salt intake19:34 – Addressing deficiencies & con-cerns19:40 – Protein deficiency 24:08 – Ensuring calcium levels25:49 – Ensuring essential fatty acid levels27:55 – Ensuring vitamin D levels 28:50 – Soy products30:11 – Vitamin B12

32:22 – Cholesterol34:04 – Heart disease 35:03 – Weight loss the healthy way36:42 – Long lived cultures39:57 – Sample meal ideas41:30 – How many meals per day? 43:34 – Essential eating habits of healthy vegans45:22 – Natural hygiene48:36 – 33 elements of health49:12 – Summary & review of healthy vegan diet keys 52:08 – End of presentation

WATCH WEBINAR

WATCH WEBINAR

https://highenergyparenting.com/webinars/how-to-be-a-healthy-vegan/




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15 Quotes That Help Us Be Healthier ParentsHere’s a co!ection of quotes that we can use to inspire ourselves to be better parents. I hope

that you find these quotes inspiring and that they continua!y serve you we! on your parent-ing journey. I wrote this piece for the High Energy Parenting blog, where you can find arti-

cles to inspire and teach you to have abundant energy and health.

1.) “Children don’t listen to us. They watch us.” ~Kevin Cosmo

Occasiona!y, we may drop a pearl of wisdom %om our mouths that our children pick up and keep for life, but one thing is for certain; they wi! master our tendencies, habits, and lifestyle. Our way of living leaves a lasting impression upon our children, that words cannot begin to

encapsulate. We lead by example, for better or worse. Let’s do our best.

2.) “Love is a process of inclusion. Once I include you as a part of me, I wi# be to you just the way I am to myself.”

~Sadhguru

When we are fu!y in love (a state of total acceptance, inclusion) with our children, we wi! give them the same respect we are due and show them the same tenderness of care that we too

deserve.

3.) “Your children need your presence more than your presents.” ~Jesse Jackson

Children wi! remember moments with Mom and Dad more than they’! remember a toy car or plastic do!.

4.) “Whatever you would have your children become, strive to exhibit in your own lives and conversation.”

~Lydia H. Sigourney

Leading is done %om the %ont. Do as we want mimicked, because it very likely wi! be.

5.) “If a child can’t learn the way we teach, then we must teach the way they learn.” ~Unknown

We have the best opportunity to help our children reach for whatever dreams they aspire to, by tuning into our child ’s needs, desires, and cha!enges, and then adapting our approach to

meet them where they’re at. Have you ever met someone exactly like You? Then, why would we expect to find a child who

is like any other child? Teach to the individual.

6.) “A# parents should know that: “He who knows patience knows peace.” ~Chinese proverb

Why didn’t someone te! me sooner?

7.) “A person soon learns how little he knows when a child begins to ask ques-tions.”

~Richard L. Evans

Let’s hop off our high horses, and enjoy life on the same level as our children. Parents may have arrived on the planet a few years before their children, and figured out how to make an income, but children are keenly aware of many things that parents miss and are already mas-

ters at finding life’s joys.

8.) “Children keep us in check. Their laughter prevents our hearts $om hard-ening. Their dreams ensure we never lose our drive to make ours a better

world. They are the greatest disciplinarians known to mankind.” ~Queen Rania of Jordan

Use children for what you can parents; a reminder that life is truly AWEsome.

www.HighEnergyParenting.com/15-quotes-that-inspire-better-parenting/

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9.) “Don’t demand respect as a parent. Demand civility and insist on hon-esty. But respect is something you must earn — with kids as we# as with

adults.” — Wi#iam Attwood

Respect is a two way street.

10.) “It’s not only children who grow. Parents do too. As much as we watch to see what our children do with their lives, they are watching us to see what we do with ours. I can’t te# my children to reach for the sun. A# I

can do is reach for it, myself.” — Joyce Maynard

Words are a distant second, behind action.

11.) “Making the decision to have a child is momentous. It is to decide for-ever to have your heart go walking around outside your body.”

— Elizabeth Stone

Creating a child takes very little effort, but to create a parent takes commitment, consis-tency, and effort.

12.) “Ca# them rules or ca# them limits, good ones, I believe, have this in common: they serve reasonable purposes; they are practical and within a child’s capability; they are consistent; and they are an expression of lov-

ing concern.”~Fred Rogers

Mr. Rogers is so on point, that I’! share another gem %om him…“Play is o'en talked about as if it were a relief %om serious learning. But for children play is serious learning. Play is

rea!y the work of childhood.”

Rules and boundaries don’t mean the absence of fun and play. Quite the opposite, actua!y. Can you think of a game that doesn’t have rules or boundaries? Limits create a safe and

trusted place for a! the fun to take place.

13.) “If I had my child to raise a# over again, I’d build self-esteem first, and the house later.

I’d finger-paint more, and point the finger less. I would do less correcting and more connecting.

I’d take my eyes o& my watch, and watch with my eyes. I’d take more hikes and fly more kites.

I’d stop playing serious, and seriously play. I would run through more fields and gaze at more stars.

I’d do more hugging and less tugging.” — Diane Loomans, $om “If I Had My Child To Raise Over Again”

We don’t get to do it over again. So parent in a way that you’! remember with joy and fondness.

13.) “Take care of your body. It’s the only place you have to live.” ~Jim Rohn

If we plan to be around to enjoy and help our children through life, then that hinges almost entirely on how we take care of our health. Have you thought about playing with your

grandchildren? Or your enjoyment of life during, and a'er raising young children? Invest in your health. It’s worth every bit of effort, for you and your family.

14.) “If a parent loves a child because the child is theirs, it is about the child being their property.

If a parent loves a child, for who the child is, the child is very fortunate.” ~Kevin Cosmo

Kahlil Gibran analogized the parent-child relationship to a bow and arrow. Our children may come %om us, but they are not ours. If we attempt to force our children to be daffodils, because we are daffodils, we wi! likely end up with a wilted flower. Each child is it’s own

unique wild flower.

15.) “Parenthood, its not a job. It’s an adventure!” ~Author Unknown

Go live it!

www.HighEnergyParenting.com/15-quotes-that-inspire-better-parenting/



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Disclaimer

( As a coach who helps people to higher levels of energy, health, and fitness, I do not represent to diagnose, treat, make claims, prevent or cure any disease or condition. Please be advised that this book is not medical advice, nor is it intended to substitute for such advice, treat-ment and/or diagnosis of a qualified licensed health care professional. This book is created to help people have more energy, enhanced fit-ness, and better health, through the adoption of positive lifestyle behaviors.

- Kevin Cosmo




© High Energy Parenting 2018

All images appearing in this eBook, “The High Energy Parenting: Healthy Holiday Recipes” are the exclusive property of Kevin Cosmo and are protected under the private and International Copyright laws and agreements.

The use of any images or other materials included herein, in whole or part, for any purpose, including, but not limited to, reproduction, copying, transmission, storage, manipulation, or as the basis of a derivative work, whether for commercial or non-commercial purposes, is expressly prohibited without the prior written consent of Kevin Cosmo. (Basica!y, just please ask before you use or share these recipes.)

All images © Kevin Cosmo Rogers 2014-2018

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