m ~ í jË m® uj [~ ~²² e~u¡¡· · massaman curry paste (i like to use ayam's brand)...

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www.tribalwellness.com

Tribal Wellness 6 Week Transformation

The 7 Day Tribal WellnessReboot

VITALITY RICH RECIPES


MATTHEW DANIELS • SOPHIA RICHARDS

• DAVID STROMBONE • MIKE & JOSEPH

PHILLIPS • YVANNE THALSE

BREAKFAST


VEGGIE OMLETTE 2 eggs beaten1/4 cup mushroom sliced 1/4 cup green/red capsicum 1/4 purple onion1 handful fresh spinach METHOD: Heat a pan and add some coconut or rice bran oil. Saute onions gently, beat eggs and mix remaining ingredients in a bowl. Cook until almost set, until you can flip it without it falling apart.Serve with some fresh herbs, cracked pepper and sliced avocado on the side

7 Day Tribal Wellness Reboot

GREEN SMOOTHIE 1 frozen banana (freezing them makes it nice & creamy)1 handful of raw cashews or almonds3-4 kale or large spinach or silverbeet leaves 1-2 cups of cold water or coconut water1 Sachet of Juice Plus CompleteIce METHOD: In a good quality blender, add in all the ingredients and blend away till smooth and creamy. Add in some extra water until you get the consistency you like.





BREAKFAST


OVERNIGHT OATS 1 small banana1/2 tablespoon chia seeds1/2 sachet complete powder or a scoop of plant based protein powder1/2 cup oats or quinoa flakes1 cup unsweetened almond milk METHOD: Mash the banana at the bottom of a Mason Jar or Large Glass. Add therest of ingredients and mix until combined. Put in the fridge overnight & eat straightfrom the jar.

ZUCCHINI FRITTERS 1/3 cup of rice milk1 large zucchini1 /4 head of broccoli 3 eggs or egg substitute1 pinch celtic or himalayan salt1 1/2 cups of gluten free flour2 teaspoons baking powder OPTIONAL 1/2 red capsicum 1/2 block tofu corn from 1 cob METHOD: Place milk, zucchini, broccoli, eggs, and salt into a blender or food processor until smooth.In a bowl, mix flour and baking powder together and then add the blended mixture. Then fold in any extra chopped veggies or tofu. Mix well. Cook in a hot pan and serve with fresh avocado or home made tomato sauce, or an egg if you are building muscle.






SNACKS


CHIA PUDDING (serves 4) 2 cups coconut or almond milk1/2 cup chia seeds1 sachet or chocolate or vanilla complete powder or a scoop of plant based proteinpowder1/2 tsp cinnamon METHOD: Blend all the ingredients (except chia seeds) until smooth. Pour into abowl and whisk in chia seeds. Pour into 4 jars, or a large container and put in thefridge overnight to set.


OMEGA BALLS (serves 8) 2 cups walnuts1 cup sunflower seeds1 cup shredded coconut2/3 cup cacao powder8 fresh dates pitted1/4 cup waterPinch of himalayan salt METHOD: Combine walnuts, sunflower seeds, dates & coconut in a food processor. Then add cacao powder, salt & water an mix until it forms a dough.Roll into 8 balls and set in the frdge for 30 minutes or more.





DINNER


CAULIFLOWER FRIED RICE 1 onion, diced4 cloves garlic, crushed1 inch ginger, grated1 chilli, finely diced (seeds optional)1 small head of cauliflower1 carrot, diced1 capsicum, diced1/2 cup chopped pineapple1 cup mushrooms, diced1 cup frozen peas2 spring onions3 large eggsTamari to tasteCoconut oil for cooking METHOD: Cut cauliflower into pieces, add to food processor and process into a rice consistency.Crack eggs into a bowl and whisk. Pour into a heated oiled wok creating a thin omelette. Once almost cooked through flip the omelette then remove from heat. Cut into slices.Add onion, garlic, ginger and chilli into oiled wok on medium to high heat and fry for a few minutes until onion is soft and develops a nice brown colour.Add carrot, capsicum, pineapple, mushrooms and peas, and fry for a further few minutes, stirring well.Add cauliflower and continue mixing well while it cooks for 5 minutesStir through spring onions and omelette, followed by the tamari Serve with your choice of 100 grams of protein (eg. beans, tempeh, tofu, white fish, chicken, tuna






DINNER


LEAN PROTEIN & VEGETABLES 1 1/2 cups of your favorite vegetables100 grams of your protein of choice (eg. beans, tempeh, tofu, white fish, chicken, tuna METHOD: Roast or stir fry your vegetables and serve with your cooked protein

Tribal Wellness 6 Week Transformation

MASSAMAN CURRY 1 zucchini1 large sweet potato1 brown onion1/2 cauliflower or brocolli1 red capsicum2 tins coconut milk300gm of silken tofu (or your choice of protein)Massaman Curry Paste (I like to use Ayam's brand)Handful of cashews or almonds (optional)1 spring onionCoconut Oil METHOD: Dice all of the vegetables and cook onion first in a large pot. Then add in 1/3 cup of Massaman Curry Paste and cook until the flavors release.Then add in all of the chopped veggies and tofu and coconut milk.Allow to simmer for around 20-30 minutes until nice and soft and then stir in a handful of nuts. Serve with over the top of brown rice, quinoa or even zucchini noodles, and sprinkle chopped spring onion on top.





MORE APPROVEDRECIPES


Looking for more approved meals, snacks and smoothies foryour health journey? You are in luck!! We have hundreds ofthem! If you aren't already a member, please connect with theperson who shared our 7 Day Reboot with you and they willbe able to share with you how you can become a part of ourtribe and benefit from all the amazing resources we haveavailable for you. AND Follow our page The Tribal Wellness Movement on facebookand instagram for new amazing recipes every week. Enjoy!!!!


m ~ í jË m® uj [~ ~²² e~u¡¡· · massaman curry paste (i like to use ayam's brand)...

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