monkey bar gym recipes - amazon s3 · 3 tsp maca powder 1/2 tbsp sea salt 1 tbsp raw honey juice of...

3333

BREAKFAST OF PLANT-STRONG CHAMPIONSRecipe by: Nikki Horvath – Trainer, MBG Chicago

Servings: 1

Ingredients:1/2 cup rolled oats

1/2 cup berries

1 cup non-dairy milk

1 scoop plant protein powder

1 oz raw nuts or ground, raw seed mix

Directions:1. Place oats in a bowl and cover in nut-milk. Refrigerate

overnight.

2. In the morning, add protein powder to soaked oats and

mix well. Add more liquid as needed.

3. Top with 1oz (1/4 cup) raw nuts, or 2 Tbsp. of ground, raw

seeds, and berries.

Tips & Suggestions:- Blend lax seeds, hemp seeds, and chia seeds together.

Store in freezer and use as necessary.

- Instead of ground seeds, try 1oz of whole chia seed,

allowing to soak overnight. The seeds will soak up

surrounding liquid and have a tapioca-like consistency.

- Get creative with diferent fruits and add cinnamon or

carob/chocolate powder for a diferent lavor.

Education:This is an excellent way to start your day and will leave you

satisied for hours. Raw seeds are nutritional powerhouses,

containing an abundance of nutrients like proteins, lignans,

and healthy fats.

Plant lignans are one of the four classes of phytoestrogens

(isolavones, lignans, stilbenes, coumestans). Lignan-rich

foods reduce risk of hormone-related cancers.1 Flax seeds

are the richest source of plant lignans and should be

consumed daily for overall health.

Flax, chia, and hemp seeds are also the richest plant

sources of omega-3 fats. Hemp seeds in particular contain

a complete amino acid proile in the proper ratios. Because

whole lax seeds travel through the body undigested, its

necessary to grind them to absorb the nutrients.

http://www.diseaseproof.com/archives/breast-cancer-

ighting-breast-cancer-with-laxseeds.html

MONKEY BAR GYM RECIPES

BREAKFASTS

3434

QUICK BANANA BREAKFAST TO GOContributed by: Jessica Rucker – MBG Head Female Trainer;

Recipe from The Native Foods Restaurant Cookbook by Tanya

Petrovna

Servings: 2

Ingredients:2 cups frozen blueberries

1/2 cup old-fashioned rolled oats

1/3 cup POM pomegranate juice

2 Tbsp dried currants/raisins (optional)

2 Tbsp raw walnuts, chopped

2 Tbsp raw sunlower seeds

2 bananas, slices

Directions:1. In cereal bowl, combine all ingredients. Heat in the

microwave for 3 minutes.

Tips & Suggestions:This is great hot or cold and perfect for travel.

SCRAMBLED TOFU WITH VEGETABLESRecipe by: Louise Brunet – Trainer, MBG Montreal

Servings: 3-4

Ingredients:8 oz irm tofu, drained

1 Tbsp low-sodium soy sauce

Juice of half a lime

1 tsp Turmeric powder

2 tsp Olive oil

2–3 medium carrots, sliced

1 red pepper, chopped

Handful of green beans, chopped 3⁄4 cup frozen corn

kernels, thawed Raw cashews

Sea salt and pepper to taste

Directions:1. Drain the tofu and crumble into a bowl. Add the soy

sauce, lime juice and turmeric and mix very well. Set aside.

2. In a frying pan over medium heat, add olive oil and all

vegetables except corn. Stir-fry lightly just until tender-

crisp. Turn heat down to medium-low, add corn and tofu

mixture and heat through for a few minutes.

3. Place a serving on a plate and sprinkle with cashews.

Tips & Suggestions:This recipe is very convenient because you can use

whatever vegetables you have on hand and tailor it to your

taste! I often add more turmeric, soy sauce and sometimes a

little water to the pan to create a more moist mixture.

PERFORMANCE BANANA PANCAKESContributed by: Jessica Rucker – MBG Head Female Trainer;

Recipe from Thrive by Brendan Brazier

Servings: 2-3

Ingredients:2 dates, pitted

1 banana

1 cup popped amaranth*

1 cup hemp milk

1 cup water

1/2 cup sprouted or cooked buckwheat

1/4 cup ground laxseed

1/4 cup hemp protein

1 Tbsp ground dulse lakes

1/2 Tbsp grated fresh ginger

Directions:1. In a food processor, combine all ingredients; process until

smooth.

2. Lightly oil pan with raw coconut oil or coconut oil spray

and heat over medium heat. Pour pancake batter to desired

size pancake in center of pan.

3. Cook for 5 minutes or until bubbles appear in the batter.

Flip and cook for another 5 minutes or so. It may take

longer, but cooking on a lower heat will keep the EFA’s in

this recipe from being destroyed by high heat.

Tips & Suggestions:Popped amaranth can be made ahead of time or before

step 1. Heat a small amount of coconut oil lightly coating

the bottom of a pan over medium heat. Add enough

amaranth seeds to cover the bottom of the pan. When the

seeds “pop” remove from the pan and store refrigerated for

up to 2 weeks. They can also be stirred in after step 1.

KISSED FRENCH TOASTContributed by: Jessica Rucker – MBG Head Female Trainer;


Petrovna

Servings: 3-4

Ingredients:1 1/2 cups water

3 Tbsp soy lour or unbleached pastry lour

2 Tbsp melted nondairy margarine

1 Tbsp kuzu or cornstarch

1 Tbsp maple syrup

1/4 tsp almond extract

1/4 tsp cinnamon

1/4 tsp turmeric

3535

Pinch sea salt

2-3 Tbsp organic shortening

6 one-inch slices French bread or sourdough

Pure maple syrup for serving

Directions:1. Blend all ingredients, except the last three, in a blender.

2. Place the mixture in a saucepan, and whisk while heating

until mixture is thickened. Remove from heat and allow to

slightly cool.

3. Melt some shortening in a skillet (cast iron works well for

this) while soaking bread in batter.

4. Place bread in skillet and brown on each side. Let it get

nice and brown before turning, as the batter is sticky. Use

a spatula and scrape the bottom of the pan well while

turning.

5. Serve with pure maple syrup, and see you in heaven!

ENERGY PUDDINGContributed by: Jessica Rucker – MBG Head Female Trainer;

Recipe from Thrive by Brendan Brazier

Servings: 2

Ingredients:2 bananas

1/2 cup dates, pitted


1/4 cup carob powder (or cacao nibs)

1 Tbsp raw coconut oil

1 tsp lemon juice

1/4 tsp sea salt (optional)

Directions:In a food processor, combine all ingredients; process until

smooth. Keeps refrigerated for up to 3 days, but best when

eaten fresh.

KEY LIME PARFAITContributed by: Jessica Rucker – MBG Head Female Trainer;


Petrovna

Servings: 6

Ingredients:2 cups granola

8 oz soy cream cheese

12 oz irm silken tofu

1/2 cup soy milk

1/2 cup date sugar or coconut palm sugar

1/4 cup fresh key lime juice (or regular lime juice)

Zest of 1 lime

Directions:1. Grind granola in a blender until it has the consistency of

course lour. Remove from blender and set aside.

2. Rinse blender, and then put in soy cream cheese, tofu,

soy milk, sugar, lime juice, and lemon zest. Puree until

smooth and well blended.

3. Place 2 Tbsp of ground granola in the bottom of each of

the 8 oz parfait glasses or wine glasses. Pour cream cheese-

tofu mixture over granola. Top with another 2 Tbsp granola.

4. Refrigerate at least 1 hour before serving.

Tips & Suggestions:- Garnish with curls of fresh lime zest

- Serve topped with fresh blueberries or peaches for a

luscious brunch treat

3636

QUINOA MEDLEYRecipe by: Jimmy Lopez – Trainer, MBG New York

Servings: 4+

Quinoa is easy to make and can be combined with almost

anything. Nutritionally it is one of the few plant-based

foods that contain a complete protein. This recipe is easy to

personalize with any of your favorite foods.

Ingredients:2 cups of organic quinoa (rinsed)

2 cups Coconut milk

2 sweet potatoes

2 carrots

1 red bell pepper

1 green bell pepper

1 Spanish onion

Half a bag of baby spinach

1 can of garbanzo beans Balsamic vinegar

Directions:1. Peel and cut sweet potatoes into bit size cubes, not too

thick. Preheat oven to 400 degrees. Lightly spray pan with

coconut oil spray and bake for 15-20 minutes, or until sweet

potatoes are soft.

2. Add 2 cups of water and 2 cups of coconut milk to a large

saucepan. Add quinoa and bring to a boil. Once boiling,

cover and reduce to simmer. Cook until liquid is absorbed

(about 15 minutes).

3. Chop carrots, peppers, and onions. Rinse Garbanzo beans

and baby spinach.

4. In a large pan sauté carrots (hardest vegetable irst,

softest last). When the vegetables soften slightly, add rest

of ingredients. (Baby spinach is last and it will reduce in

size. Make sure you pay attention not to burn or dry out

vegetables. If you feel it is drying out add water not oil.)

When you like the consistency turn of heat and cover.

5. When quinoa is done luf with a fork. Add sweet

potatoes and rest of ingredients. Add balsamic vinegar to

your liking.

Tips & Suggestions:It may be beneicial to prep all your food before starting.

Make sure you use a large pot. Don’t use a small saucepan

for Quinoa, it will not cook correctly and will be like mush.

LUNCHES ANDDINNERS

3737

HEALTHY SLAWContributed by: Jessica Rucker – MBG Head Female

Certiied Natural Trainer; Recipe from Eat For Health by

Dr. Joel Fuhrman

Servings: 3

Ingredients:Slaw:

2 cups shredded apples

1 cup shredded raw cabbage

1 cup shredded raw beets

1 cup shredded raw carrots

1/2 cup raisins

Dressing:

1/2 cup soft tofu

1/4 cup soy milk

1 Tbsp Raisin Vinegar

1 Tbsp Spicy Pecan Vinegar

1 Tbsp date sugar

2 tsp fresh lemon juice

1/4 cup chopped pecans, lightly toasted* (optional)

Directions:1. Combine slaw ingredients.

2. Blend dressing ingredients and toss with slaw.

3. If desired, sprinkle toasted pecans over slaw. *Lightly

toast pecans in 200 degree oven for 3 minutes

SWEET GUACA-MACA COLLARD WRAPSContributed by: Jessica Rucker – MBG Head Female Trainer;

Recipe from Superfoods: The Food and Medicine of the Future

by David Wolfe

Servings: 1-2

Ingredients:3 avocadoes

3 tsp maca powder

1/2 Tbsp sea salt

1 Tbsp raw honey

Juice of 1 lime

1 tsp spirulina

1 cup raw, sprouted sunlower seeds

1-2 Tbsp raw sesame seeds

Directions:1. Put all ingredients in a bowl and mash or blend in a

blender until creamy.

2. Stuf into collard greens and wrap it up!

MIGHTY MICROSALADRecipe by: Nikki Horvath – Certiied Natural Trainer, MBG

Chicago

Servings: 1-2

Jack up your veggie count!

Ingredients:Salad:

1 head your favorite leafy greens (try butter lettuce, curly

kale, or cabbage)

1/2 cup chickpeas, canned (Eden is best)

1/2 cup shredded or chopped baby carrots

1 green onion, chopped

1/2 oz (1/8 cup) walnuts, chopped

Dressing:

1/4 cup raisin vinegar

1 Tbsp Dijon mustard (Westbrae makes a no-salt variety)

2 Tbsp peach fruit preserves (look for brands without added

sugar, like St. Dalfour)

Directions:1. Cut the lettuce and green onion into fourths. Add to food

processor and pulse until lettuce and onion are chopped

into small pieces. It’s best to add only one fourth to half of

the lettuce at a time. Remove the chopped portion, clearing

the food processor before adding more lettuce. Move to a

bowl.

2. Add baby carrots to the food processor and pulse until

chopped into small pieces. Combine with lettuce and green

onion.

3. Rinse and drain beans and add to salad.

4. In a small bowl or cup, mix and mash vinegar, mustard

and fruit preserves with a fork. Pour over the salad and mix

to coat veggies. Top with chopped walnuts.

Tips & Suggestions:- Microsalads are easy to make in large batches and

store well when harder veggies are used, like carrots and

cabbage. If using tomatoes for example, it’s best to store

those separately and mix in just before eating so you’re not

stuck eating a soggy salad. Same rule of storage applies to

the dressing.

- Microsalads are a great way to easily and comfortably

increase your consumption of veggies by the pound!

- Other dressing combinations: black cherry preserves with

spicy pecan vinegar; pineapple and mango fruit preserves

with blood orange vinegar.

3838

SPLIT PEA SOUPContributed by: Jessica Rucker – MBG Head Female Trainer;

Recipe from The Engine 2 Diet by Rip Esselstyn

Servings: 3-4

Ingredients:1 onion, chopped

2 bay leaves

2 garlic cloves, minced or pressed

16 oz dried split peas, rinsed and drained

32 oz vegetable stock

3 cups water

2 Tbsp Bragg Liquid Aminos

4 stalks celery with leaves, chopped

4 carrots, chopped

1 cup parsley, chopped

1 tsp ground thyme, or 4 sprigs fresh

1 Tbsp white vinegar

Cracked black or ground pepper to taste

Directions:1. Sauté the onions and bay leaves on high heat in a

sprayed soup pot for 5 minutes, until onions are translucent

and slightly brown.

2. Add the garlic and split peas, stirring for 3 minutes, until

warm.

3. Add vegetable stock, water, and Bragg’s, and bring to a

boil.

4. Cover and cook on low heat, stirring occasionally, for 30

minutes. Add warm water as necessary to achieve desired

consistency.

5. Add celery, carrots, parsley, thyme, and vinegar. Continue

to cook until peas achieve desired consistency. Season with

pepper.

QUINOA CUTLETSContributed by MBG Australia members

Servings: 12-15

Ingredients:1 cup cooked quinoa

1 sweet potato, peeled, mashed

1 carrot, peeled, cut into big chunks

1 onion, inely minced

Chili powder, to taste

Salt, to taste

Pinch turmeric

Few curry leaves

Olive oil for cooking (cold pressed, extra virgin)

Directions:1. Blend all ingredients except onion. Mix onions in by

hand.

2. Divide 12-15 portions. Drop in pan to shallow fry until

golden brown on both sides.

Tips & Suggestions:*Great cut up in a salad or wrapped in a whole grain pita

with loads of fresh veggies.

CORN & BEAN SALADContributed by: Nikki Horvath – Trainer, MBG Chicago;

Recipe from a friend

Ingredients:Salad:

3 15oz cans of beans (black, garbanzo, kidney)

4-5 fresh corn husks (or 1-2 cups frozen white corn)

1 red bell pepper

1 Vidalia onion

Dressing:

1/4 cup extra virgin, cold-pressed olive oil

1/4 cup apple cider vinegar

1/3 dropper liquid stevia, or to taste

Directions:1. Slice kernels lengthwise of hunks with a sharp knife. To

keep the kernels from lying all over the kitchen, use a wide

and deep bowl when slicing.

2. Rinse and drain beans and add to corn.

3. Chop onion and pepper and mix with the corn and

beans.

4. Mix dressing ingredients in a small bowl and toss with

salad.

Tips & Suggestions:- This dish is best eaten cold and will keep covered in the

‘fridge for about a week. This is a summertime staple; it’s

very refreshing and illing.

- Variation: add cooked, whole grain pasta shells or quinoa

to turn this into a delicious pasta salad!

3939

PUMPKIN CURRY WITH CHICKPEASContributed by: Mark Oogan – MBG Trainer; Recipe by

Barney Desmazery at BBCGoodFood.com

Ingredients:1 Tbsp sunlower oil

3 Tbsp Thai yellow curry paste

2 onions, inely chopped

3 large stalks lemongrass, bashed with the back of a knife

6 cardamom pods

1 Tbsp mustard seed

1 piece pumpkin or a small squash (about 2lbs)

1 cup vegetable stock

12 oz can reduced-fat coconut milk

1 can chickpeas, drained and rinsed

2 limes

Large handful fresh mint leaves

Directions:1. Heat the oil in a pan. Lightly fry the curry paste with the

onions, lemongrass, cardamom, and mustard seed for 2-3

minutes until fragrant.

2. Stir the pumpkin or squash into the pan and coat in the

paste. Add stock and coconut milk. Bring everything to a

simmer.

3. Add the chickpeas and cook for about 10 minutes until

the pumpkin is tender.

4. Squeeze the juice of one lime into the curry. Cut the other

lime into wedges to serve alongside.

5. Top with torn mint leaves just before serving.

Tips & Suggestions:- This dish can be kept frozen for up to 1 month.

- Serve with whole grain bread for dipping.

FUN MUNG CURRYContributed by: Jessica Rucker – MBG Head Female Trainer;


Petrovna

Servings: 4-6

Ingredients:1 cup mung beans

2 Tbsp olive or sunlower oil

1 tsp toasted sesame oil

1 onion, chopped

4 garlic cloves, sliced

1 tsp garam masala (Indian spice mix)

1/2 tsp ground coriander

1/2 tsp turmeric

6 cups water

1 cup cubed yam (1/2 inch cubes)

1/2 inch slice fresh ginger root

1 medium zucchini or yellow squash, sliced in half moons

1 1/2 cups caulilower, cut or broken into small lorets

1 Tbsp sea salt

1 Tbsp lemon juice

1/2 cup chopped cilantro leaves

1/2 cup raisins or dried cranberries

1/2 cup toasted pumpkin seeds

Directions:1. Sort through the mung beans to look for bits of tiny

stones or rocks.

2. Place beans in a colander or sieve; rinse under cool, clear

water; and drain.

3. In a large saucepan, sauté onion and garlic in the oils

until onion is transparent and lightly browned.

4. Add garam masala, coriander, and turmeric. Sauté for 15

seconds.

5. Add mung beans, water, yam, and ginger. Simmer,

partially covered, for 45 minutes.

6. Add zucchini or yellow squash, caulilower, and salt.

Simmer another 10-15 minutes.

7. Remove from heat and stir in lemon juice. Garnish with

cilantro, raisins, and pumpkin seeds.

Tips & Suggestions:- Serve over basmati rice.

TOFU SPINACH POTContributed by: Nikki Horvath – Trainer, MBG Chicago;

Recipe from Dr. Joel Fuhrman’s online recipe inder

Serves: 4

Ingredients:1 lb irm or extra irm tofu, cubed

9 oz fresh baby spinach (or frozen spinach, thawed)

3 tomatoes, chopped

2 Tbsp black ig vinegar or lemon juice

1/8 tsp cayenne

1/8 tsp onion powder

1/2 cup vegetable broth (no-salt or low sodium variety)

Directions:1. Sauté all the ingredients in the vegetable broth.

Tips & Suggestions:Cooked or canned beans may be substituted for the tofu.

4040

LEMON ZEST SPINACHContributed by: Jessica Rucker – MBG Head Female Trainer;

Recipe from Eat for Health by Dr. Joel Fuhrman

Servings: 4

Ingredients:1 1/4 lbs fresh organic spinach or 4 bags organic baby

spinach

6 cloves garlic, minced

5 Tbsp pine nuts

3 tsp lemon juice

1 tsp olive oil

1/2 tsp lemon zest

Directions:1. Steam spinach and garlic until spinach is wilted and

vibrant green.

2. Place in bowl and toss in remaining ingredients. This

makes a great base for other dishes.

ORANGE SESAME KALEContributed by: Jessica Rucker – MBG Head Female Trainer;


Servings: 4

Ingredients:3/4 cup raw cashew or almond butter

2/3 cup orange juice

2 tsp no-salt seasoning

2 bunches kale, leaves removed from tough stems and

chopped

2 Tbsp unhulled sesame seeds, lightly toasted*

Directions:1. With a wire wisk, combine nut butter, orange juice, and

seasoning.

2. Steam kale for 15-20 minutes, turning halfway through

cooking.

3. Combine steamed kale and cashew butter mixture.

4. Sprinkle with toasted sesame seeds.

*Lightly toast sesame seeds in 200 degree oven for 3

minutes.

Tips & Suggestions:- May also use Toasted Sesame Seeds recipe or Gomasio

QUICK VEGETABLE BEAN MEDLEYContributed by: Jessica Rucker – MBG Head Female Trainer;


Servings: 4

Ingredients:1 head broccoli, small lorets, with peeled and sliced 1/2”

thick stems

1 red bell pepper, thinly sliced

8 cloves garlic, chopped

1/2 lb shiitake mushrooms, sliced

(2)15 oz cans red beans, drained

1/3 cup water

1 Tbsp no-salt seasoning

1/3 cup sunlower seeds, lightly toasted

Directions:1. In a large pan, place all ingredients except sunlower

seeds.

2. Sauté for about 10 minutes or until the broccoli is tender.

3. Toss in cooking juice and top with seeds.

SUPREME PIZZAContributed by: Jessica Rucker – MBG Head Female Trainer;


Servings: 2-3

Ingredients:1 jar pizza sauce (no sugar added)

2 Kabuli crusts

8 oz frozen spinach, thawed

8 oz mushrooms, sliced

1 onion, sliced thinly

2 cloves garlic, minced

2 red bell peppers, seeded and sliced

2 veggie burger patties (Sunshine Burgers are best), thawed

and chopped

1/2 cup olives, sliced

4 roma tomatoes, sliced

1-2 Tbsp nutritional yeast

Directions:1. Preheat oven to 425 degrees.

2. Spread a thick layer of pizza sauce over the crusts.

3. Cover with generous amounts of spinach, followed by the

remaining ingredients, except for the nutritional yeast.

4. Cook on a sprayed baking sheet or pizza stone for 15-20

minutes.

5. Sprinkle the pizzas with nutritional yeast before serving.

4141

CALIFORNIA CREAMED KALEContributed by: Jessica Rucker – MBG Head Female Trainer;


Servings: 4

Ingredients:2 bunches kale, leaves removed from tough stems and

chopped

1 cup raw cashews

1 cup soy milk

4 Tbsp onions lakes

1 Tbsp no-salt seasoning (optional)

Directions:1. Place kale in a large steamer pot; steam 10-20 minutes

until soft.

2. Meanwhile, place remaining ingredients in a high-

powered blender and blend until smooth.

3. Place kale in colander and press with a clean dish towel

to remove some of the excess water. In a bowl, coarsely

chop and mix kale with the cream sauce.

Tips & Suggestions:- Cashews soften and blend easier if soaked several hours

beforehand.

- Try also using this sauce over other steamed vegetables

like broccoli or spinach.

4242

SIMPLE OATMEAL COOKIESRecipe by: Nikki Horvath – Trainer, MBG Chicago; adapted

from Dr. Joel Fuhrman’s original recipe

So healthy you can eat them for dessert and again for

breakfast the next morning!

Ingredients:2 cups rolled oats ((or oat lour) I like Bob’s Red Mill brand)

4 ripe bananas

1 tsp vanilla

2 tsp ground cinnamon

1/2 cup raisins

1/2 cup sliced raw almonds

Directions:1. Pre-heat oven to 350°

2. Grind oats in a food processor into an almost lour-like

consistency (may also use store-bought oat lour). Transfer

oat lour to a mixing bowl.

3. Add bananas and vanilla to the food processor and blend

until creamy. Add this mixture to the oat lour.

4. Add the remaining ingredients and combine well with a

spoon.

5. Cover cookie sheet with parchment paper and spray

lightly with coconut oil. Drop spoonfuls of cookie dough

onto sheet and press gently to slightly latten.

6. Bake for 20 minutes or until tops are lightly browned.

Tips & Suggestions:- Raisins can be substituted for any dried fruits. Try chopped

dates, cherries, blueberries, or apples.

- For a chocolate-y lavor, add 2 Tbsp of carob or cocoa

powder.

Education:Rolled oats are minimally processed (the least processed

being whole oat groats or steel-cut oats) and are an

excellent source of complex carbohydrate while also

containing a good amount of protein.

Cinnamon is excellent for blood circulation and has a

warming efect on the body. It contains a great deal of

manganese, which helps strengthen bones, maintain

normal blood sugar, and protect cells from free radical

damage. (http://www.whfoods.com)

DESSERTS

4343

NO-TELL FUDGY ICE-CREAMRecipe by: Nikki Horvath – Trainer, MBG Chicago

So delicious, no one will know its non-dairy!

Ingredients:2 frozen bananas

1/2 cup non-dairy milk (can also just use water) + 1/4 cup

water

1 tsp vanilla

2 Tbsp Chatield’s carob or cocoa powder

1/4 cup chopped walnuts

Directions:1. Add 2 Tbsp. carob or cocoa powder to the bowl you plan

to eat your ice-cream from. Add a few Tbsp. of water at a

time and stir until the carob turns into fudge. You will end

up using about 1⁄4 cup of water. Set aside.

2. Add frozen bananas, vanilla, and non-dairy milk to

Vita-mix (other blenders may be used but will take more

patience). Blend on low. You may need to stop and move

the bananas around with a spoon if they get stuck. *Note:

avoid adding to much liquid in attempt to make blending

easier – this will make the mixture too watery and it will not

come out like ice-cream.

3. Once blended into a thick mixture, transfer to the bowl

containing your fudge. Stir a few times to create a “swirl.”

4. Top with choice of chopped nuts for a crunch. Serve

immediately.

Tips & Suggestions:- Non-dairy milks can be almond, soy, hemp, rice, sunlower,

etc. You may also use homemade milk from recipe no. 1 in

Beverages.

- Freeze ripe bananas by peeling, breaking into thirds or

small pieces, and store in Ziploc bags. This way they’re

much easier to handle once frozen.

- For a fruity ice cream, substitute frozen berries or other

fruit in place of one banana and omit the carob powder.

- For a hint of mint, add several fresh mint leaves

- For a chocolate chip rather than fudgy feel, use non-dairy

chocolate or carob chips, or raw cacao nibs. These are best

stirred in after blending.

There are endless variations to this recipe. Experiment and

enjoy!

Education:Carob powder comes from the carob pod, which is actually

a legume. Naturally cafeine-free, it is a great alternative

to chocolate. Carob also has a natural slightly sweet lavor

whereas true cocoa is bitter. Carob is extremely nutritious:

high in vitamin B1, niacin, contains Vitamin B2, calcium,

magnesium, potassium, and the trace minerals iron,

manganese, chromium, copper, and nickel. It contains

approximately 8 percent protein and is a good source of

iber. Compared to chocolate, carob is three times richer in

calcium, has 1/3 less calories and 17x less fat.

(http://www.gilead.net/health/carob.html)

MACA VANILLA ICE-CREAMContributed by: Jessica Rucker – MBG Head Female Trainer;


by David Wolfe

Servings: 6

Ingredients:1 1/2 cups raw cashews

1/2 cup coconut cream or fresh coconut meat from young

coconut

1/2 cup lucuma powder

1/2 cup raw honey (or sweetener of choice)

1/2 Tbsp raw vanilla bean powder

1 1/2 Tbsp psyllium hulls (for creating a soft cream that can

be stored frozen scooped)

1/2 cup water, or more as needed to allow blending

1-6 Tbsp maca powder

Sea salt to taste

Directions:1. Blend all ingredients into a smooth consistency. Pour

mixture into a bowl and place in the freezer to set for at

least 2 hours.

Tips & Suggestions:To create a hard fudge: combine 1/2 cup raw coconut oil

(lightly warmed if needed to melt), 1/4 cup raw cacao

butter, warmed to liquid consistency, 2 Tbsp raw honey, 1/2

cup raw cacao powder. After ice- cream has set in freezer for

2 hours, swirl the fudgy mixture into the ice-cream and put

back in the freezer. It will harden into a fudgy swirl that’s

hard to resist!

CASHEW WHIPPED CREAMContributed by: Nikki Horvath – Trainer, MBG Chicago;

Recipe by unknown

Ingredients:1 cup cashews (soaked until soft)

1 cup soy milk

1 Tbsp date sugar

1 Tbsp Lemon

Directions:1. Blend all until smooth. Serve over... anything!

4444

MACADAMIA CAROB BITESRecipe by: Nikki Horvath –Trainer, MBG Chicago

Always a hit!

Ingredients:14 soft medjool dates, pitted (soaked 30 minutes or so if not

fresh and soft)

1/2 cup raw macadamias

1/2 cup raw almonds

1/4 cup non-dairy milk

1/4 cup Chatield’s roasted carob powder

1 tsp cinnamon

1 cup unsweetened, shredded coconut

Directions:1. Process macadamias and almonds in the food processor

until inely chopped. Move to a bowl and set aside.

2. Blend dates in the food processor with 1/4 cup of iltered

water.

3. Add carob powder, cinnamon, and non-dairy milk and

process until thoroughly mixed.

4. Add chopped nuts back into the food processor and

pulse until thoroughly mixed.

5. Pour shredded coconut into a separate bowl.

6. Scoop out a spoonful of dough. Use hands to form into a

ball and roll in coconut until fully coated.

7. Repeat Step 5 until all balls are formed.

8. Freeze for several hours to get the best consistency.

Tips & Suggestions:- These little bites are great post-workout or for a quick pick-

me-up at any time of day. Take them to the movies, leave

some in your car or in your desk at work, or pack them in

your kids’ school lunches.

- These are also really fun to experiment with. Try mixing up

the lavors by using diferent type of nuts and dried fruits. A

really great addition is dried cherries! Be creative here, you

can’t go wrong!

Education:Dates are rich in dietary iber, antioxidants, iron, potassium,

calcium, manganese, copper, magnesium and tannins. They

are known as the “fruit of the gods.”

GUILT-FREE CAROB PUDDINGRecipe by: Nikki Horvath – Trainer, MBG Chicago

Tastes like Jell-O chocolate pudding cups!

Ingredients:1 package Lite Silken Tofu

3-4 heaping spoonfuls Chatield’s carob powder

2 tsp. vanilla extract

Directions:1. Blend all ingredients in a food processor until smooth.

Serve topped with chopped walnuts.

Tips & Suggestions:

- You may add a choice of sweetener such as dates or stevia,

although I ind it unnecessary since carob gives the dish a

mild sweetness.

Education:This pudding yields 15g protein per cup! When using “Lite”

silken tofu the fat content is only 3g per cup, making this

the most guilt-free a dessert can get without sacriicing

taste one bit!

BUM BARSRecipe by: Yan Lefebvre; Contributed by: Louise Brunet –

Trainer, MBG Montreal

A favorite in Montreal!

Ingredients:2 cups cereal, like Kellogg Vector or Kashi GoLean

1 cup large lake oats

6 Tbsp Rice protein powder

4 Tbsp Hemp protein powder

1⁄4 cup milled chia seeds

1/2 cup agave nectar

1 cup dried dates

2/3 cup natural peanut butter (no-salt variety)

1/2 cup dark chocolate chips or cacao nibs

Directions:1. Put dry ingredients in a food processor and mix briely.

2. Add wet ingredients and blend thoroughly.

3. Add chocolate chips or nibs and blend in.

4. Line a 9x9 inch pan with wax paper or grease with

coconut oil and press mixture into pan. Place wax paper

over the top and press down irmly and evenly (you can use

a book or other hard lat object).

5. Place the pan in the fridge to chill.

6. Cut into bars; can be frozen.

Tips & Suggestions:- If mixture is too dry, add more peanut butter and/or a little

water and a few extra dates in a blender and add it to the

whole mixture.

- Add 1/3-1/4 cup cocoa to make a more chocolate tasting

bar.

- This recipe can easily be doubled for a 9 x 13 inch pan.

4545

CROCKPOT APPLE CRISPContributed by: Nikki Horvath – Trainer, MBG Chicago;

Recipe by unknown

Ingredients:4 large tart apples

3/4 cup date sugar or coconut palm sugar

1/2 cup lour + 1 Tbsp

1 tsp cinnamon

1 1/2 cups rolled oats

1/3 cup Earth Balance butter substitute

Directions:1. Core apples and cut into fourths. Cut the fourths into thin

slices.

2. Toss apple slices with 1/2 cup of sugar, 1 Tbsp lour, and

cinnamon in a crockpot.

3. Mix the rolled oats with the remaining lour and sugar.

Add Earth Balance and work into the oat mixture until

uniformly combined. Sprinkle evenly over the apples.

4. Cook on low for 8 hours or on high for 4 hours.

Tips & Suggestions:If you don’t own a crockpot this dish can be made in the

oven but it won’t be as moist.

NO-BAKE PROTEIN BARSRecipe by: Nikki Horvath – Trainer, MBG Chicago

Ingredients:2 cups rolled oats

3 scoops protein powder (chocolate is best, or use a vanilla

lavored powder and add cocoa powder)

1/2 cup raw nut butter of choice

3 Tbsp. raw, ground seeds (I use a mix of chia, hemp, and

lax)

1 tsp vanilla extract

1/2 cup chopped, pitted dates (or raisins)

Directions:1. Combine protein powder, raw seeds, and oats in a bowl.

2. In a food processor (or other mixing machine) mix

together dates, nut butter, and vanilla thoroughly.

3. Add the wet mixture to the dry mix by hand until well

combined. If too dry, add a bit more water.

4. Spread onto a baking dish lined with parchment paper

and freeze. Cut into bars once hardened.

DELICIOUS GUILT-FREE PUMPKIN PIE WITH OAT PIE CRUSTContributed by: Nikki Horvath – Trainer, MBG Chicago;

Recipe by Dr. Joel Fuhrman

Serves: 8

Ingredients:Crust:

1 cup quick oats (not instant)

1/4 cup ground almonds

1 Tbsp whole wheat lour (optional)

2 Tbsp olive oil

2 Tbsp water

Pie Filling:

1 15oz can pumpkin

1/2 cup date sugar

1/2 cup raisins

1 tsp ground cinnamon

1/2 tsp ground ginger

1/2 tsp ground nutmeg

2 1/2 Tbsp arrowroot powder

1 10oz pkg soft tofu

Cashew Cream:

1 1/3 cups raw cashews

3/4 cup vanilla soy milk

2/3 cup dates, pitted and soaked if not soft


2. Pie Crust: Mix oats, almonds, lour, and date sugar.

Blend oil and water together with a wire whisk. Add to dry

ingredients and mix until it holds together. You may need

to add a little more water. Spray 9- inch pie dish lightly

with cooking spray and press the crust to thinly cover the

bottom and sides of the pie dish.

3. Pie Filling: In a blender combine the pumpkin and date

sugar. Add raisins, spices, arrowroot powder, and tofu.

Blend until smooth. Pour mixture into pie shell and bake

for 15 minutes then lower heat to 350 degrees. Cover crust

with strips of aluminum foil to prevent burning, and bake

for an additional 35 minutes.

4. While pie is in the oven make the Cashew Cream. Blend

all ingredients together in a Vita-Mix or other powerful

blender.

5. Serve slightly warm or cold with a dollop of Cashew

Cream. Note: The pie illing will irm up as it cools.

Tips & Suggestions:

- Cashews blend easier and have an add creaminess if

soaked beforehand until almost soft or soft.

4646

RAW STRAWBERRY DESSERT CRÉPESContributed by: Nikki Horvath – Trainer, MBG Chicago;

Recipe by: Alissa Cohen, raw food chef

Ingredients:Crépe Shells:

5 to 6 ripe bananas

Filling:

1 cup macadamia nuts

1 cup cashews

1 large lemon, juice

4 tsp liquid sweetener (honey, agave, maple syrup)

2 tsp Bragg Liquid Aminos


2 tsp water

Strawberry Sauce:

1 1/2 cups fresh strawberries, de-stemmed

1-2 Tbsp liquid sweetener

Directions:1. Place bananas in a food processor and blend until

smooth. Remove bananas and spread about 1/8” thick onto

a Telex sheet on top of a dehydrator screen. Dehydrate at

105 degrees for 14 hours, or until bananas are thoroughly

dehydrated and have a fruit rollup/leather texture. Be

careful not to leave in too long, as we want them pliable but

not crispy.

2. Remove banana peels from the dehydrator and cut into

strips about 4” x 2”.

3. To make the illing, place illing ingredients in the food

processor (rinse processor irst) and blend until smooth.

Remove into a separate bowl and rinse food processor

again.

4. Make the strawberry sauce by combining strawberries

and sweetener in the food processor and blending until

smooth.

5. Now it’s time to assemble the crépes. Pour the strawberry

sauce in a thin layer covering the bottom of a plate or glass

baking dish.

6. Place a scoop of illing onto a banana strip and roll it up.

Place the crépe on the strawberry-covered plate. Fill and

roll the rest of the crépes. Leave enough space in between

them so as not to touch each other.

7. Pour the rest of the strawberry sauce over the rolled up

crépes.

8. Let them sit for a few hours in the strawberry sauce

before serving. This will make the fruit leathers the proper

crépe consistency and not too stif.

Tips & Suggestions:If you don’t have a dehydrator, Trader Joes has dried banana

slices that will work ine in this recipe.

PEANUT BUTTER CAROB CHIP COOKIESContributed by: Jessica Rucker – MBG Head Female Trainer;

Recipe from Eat For Health by Dr. Joel Fuhrman

Servings: 20-24 cookies

Ingredients:1 1/3 cups chucky peanut butter

5 Tbsp maple syrup

2/3 cup agave nectar

2/3 cup Earth Balance butter substitute


1 1/3 cups whole wheat pastry lour

1 1/3 cups unbleached white lour

2/3 cup carob chips

1/2 tsp sea salt


2. In a bowl, beat together peanut butter, maple syrup,

agave, Earth Balance, and vanilla extract until smooth.

3. In a separate bowl, mix lours and salt.

4. Combine both mixtures together and add carob chips.

Chill in ‘fridge for 30 minutes.

5. Roll mixture into 20-24 balls and press lat on a non-stick

cookie sheet about 3 inches apart.

6. Bake for 15 minutes until lightly browned on the edges.

Allow to cool before serving.

APPLE SAUCERSRecipe by: Nikki Horvath – Trainer, MBG Chicago

Ingredients:1 apple

1/2 scoop protein powder

1 Tbsp carob or cocoa powder

1 Tbsp raw cashew butter

Water

Directions:1. Cut the apple in half and remove the seeds.

2. In a small bowl add protein powder and carob or cocoa

powder. Add about 1/4 cup of water and stir until it forms

a paste. You may or may not need a bit more water, but be

careful not to make it to watery. It should be spreadable.

3. Add cashew butter and mix again. Adjust water again if

necessary.

4. Top each apple half with the mixture and devour.

Tips & Suggestions:Try diferent nut butters: peanut, almond, sesame, & hemp

4747

HEAVENLY HOLIDAY FUDGEContributed by Nikki Horvath – Trainer, MBG Chicago;

Recipe by Talia Fuhrman from Dr. Joel Fuhrman’s Disease

Proof Blog

Ingredients:1 can (15oz) of black beans

1/2 cup of dark cocoa powder

1 cup medjool dates, pitted and chopped

3 apples, chopped

1/4 cup water

1 banana

2 tsp vanilla

1-2 cups walnuts


2. Place all ingredients (except walnuts) in a Vitamix or high

powered blender. Process until very smooth. Stir in walnuts

(not inely chopped) by hand and bake in a 9 x 13 pan. Bake

for 1 hour until the top has a crust and the middle remains

gooey.

3. Transfer the batter into a rectangular plastic container

and pack tightly. Put into the refrigerator overnight.

Afterwards cut into 1 inch squares.

Tips & Suggestions:Store cut up fudge in-between layers of wax paper in an

airtight container in the refrigerator or freezer and enjoy!

Trust me, it won’t taste like beans!

CHICKPEA BLONDIESContributed by: Nikki Horvath – Trainer, MBG Chicago;

Recipe from Dr. Joel Fuhrman’s online recipe forum

Ingredients:1 can chickpeas


1/4 cup peanut butter (no salt variety)

5-6 medjool dates, pitted



2. Mix everything in a food processor and bake for 30

minutes.

4848

APRICOT CREAMSICLE SMOOTHIEContributed by: Nikki Horvath – Trainer, MBG Chicago;

recipe from unknown

Ingredients:1 cup apricots halves, frozen

1 banana, frozen (in halves)

1/2 teaspoon vanilla

1 1/3 cups almond milk

Directions:1. Blend!

Tips & Suggestions:- Add a dollop of cashew cream on top!

- You may buy bananas already frozen or you can freeze

them yourself by peeling, breaking into thirds or fourths

and storing in a Ziploc bag.

CREAMY FRUIT AND BERRY SMOOTHIEContributed by: Jessica Rucker – MBG Head Female Trainer;


Servings: 2

Ingredients:1 cup pomegranate juice

1/2 cup soy or almond milk

1/2 cup frozen strawberries

1/2 cup frozen blueberries

1/2 cup frozen peaches

1 banana

1 Tbsp ground lax seeds

Directions:Blend all ingredients together in a high powered blender.

Tips & Suggestions:Buy whole lax seeds and grind them yourself and store in

the freezer. They will stay fresh much longer this way. Store-

bough ground seeds go rancid quicker or may already be

rancid upon purchasing.

Education:In order to obtain the beneicial nutrients in lax seeds, they

must be ground before consuming as our bodies cannot

digest them. However, they may also be eaten whole for

extra iber.

SUPER SHAKEContributed by: Jessica Rucker – MBG Head Female Trainer;

Recipe from Meat is for Pussies by John Joseph

Servings: 2

Ingredients:2 cups vanilla hemp milk

2 scoops Vega Complete Whole Foods Health Optimizer,

berry lavor

1 Tbsp Sun Warrior Activated Barley

2 Tbsp NOW Lecithin Granules (non-GMO)

1 Tbsp raw almond butter

1 cup frozen blueberries (or other frozen berries)

Directions:Blend all ingredients until smooth and take on the world!

Tips & Suggestions:- Find barley at sunwarrior.com

DRINKS ANDSMOOTHIES

4949

HOMEMADE ALMOND MILKRecipe by: Nikki Horvath – Trainer, MBG Chicago

Simple. Creamy. Delicious.

Ingredients:2 cups whole raw almonds (soaked overnight)

4 cups water

1 tsp. vanilla

1 date, pitted

Also need:

1 nut milk bag or cheesecloth

Directions:1. Soak almonds overnight in water. (This step is not

necessary but makes for easier blending.)

2. Add almonds and water to blender. Blend on high until

almonds are pulverized.

3. Strain mixture through and nut milk bad or cheesecloth,

over a large bowl. The pulp will collect in the bag. Set aside

pulp.

4. Pour strained milk back into blender. Add pitted date and

vanilla and blend.

Tips & Suggestions:- Milk will keep refrigerated in closed container for about 5

days.

- Make sweeter by adding more dates or other sweetener of

choice

- Try other nuts and seeds like cashews, hemp seed,

sunlower, brazil nut, etc. Almost any nut or seed can be

made into milk. Try them all or combine a few and see

which you like best!

Education:Raw nuts and seeds are staple foods. They are chocked full

of nutrients and have the following efects on the body:

lower blood sugar, lower cholesterol, lower triglycerides,

better LCL/HDL ratio, improved antioxidant status, creates

better absorption of phytochemicals, promotes weight

loss, better blood sugar control, efectively reverses heart

disease, ofers anticancer protection, adds satisfaction to

any meal, supplies suicient omega-3 fats and healthy

plant-proteins for better muscle and bone mass.

(Dr. Joel Fuhrman “Healthy Times” Newsletter No. 30 (March

2007))

LISA’S FAVORITE GREEN SMOOTHIEContributed by: Jessica Rucker – MBG Head Female Trainer;


Servings: 2

Ingredients:1 apple, cut into fourths

1 banana

1/2 avocado lesh

4 pitted dates

5 oz organic baby spinach

Directions:Blend all ingredients in a high powered blender until

smooth and creamy.

GO GREEN SMOOTHIE KING!Recipe by: Mark Oogan – MBG Trainer

Ingredients:1 cup frozen spinach

1 cup frozen mango (or other frozen fruit)

1 banana

4 Tbsp Manitoba Harvest Hemp Pro 70

Handful gogi berries

Handful Brazil nuts

Oat milk or rice milk to dilute

Directions:1. Add banana, Brazil nuts, gogi berries and oat milk to a

blender. Blend on high.

2. Add frozen spinach and frozen fruit. Continue blending

until smooth.

3. Pour into your favorite glass, sip slowly, and savor!

Education:Brazil nuts are one of the highest and most concentrated

plant sources of selenium at over 540 mcg per 1 oz, which

is a lot! Eating just a handful of Brazil nuts each week meets

the recommended intake of this vital nutrient (RDA of 50-

100mcg per day). This mineral is incorporated in the making

of antioxidant enzymes which work to block free radicals

in the body, making it a high anti-cancer nutrient. Other

excellent sources of selenium include garlic and onions.

(Antioxidants Against Cancer by Ralph Moss PhD, pg 81)

5050

KIWI BLACK BEAN GUACAMOLEContributed by: Nikki Horvath – Trainer, MBG Chicago;

Recipe by Kristen Suzanne of Kristen’s Raw

Servings: 1

Ingredients:1/2 cup black beans, rinsed (canned, no-salt variety

preferable)

1 avocado, pitted, peeled and diced

1/2 cucumber, diced

2 kiwi fruits, peeled and diced

1 to 2 pinches of Himalayan crystal salt (optional)

Pinch of black pepper

Directions:Toss (and slightly mash) the ingredients together and enjoy!

GARBANZO GUACAMOLEContributed by: Jessica Rucker – MBG Head Female Trainer;


Servings: 2

Ingredients:1/2 15oz can garbanzo beans (no-salt variety)

1 clove garlic, halved

1 Tbsp lemon juice

1 avocado, peeled and cubed

1 1/2 fresh green chili peppers, minced

1 cup chopped tomatoes

3/4 cup chopped green onions

1 tsp Bragg’s Liquid Aminos or low-sodium soy sauce

Assorted raw veggies, cut up

Directions:1. In food processor, puree beans and garlic with lemon

juice.

2. Add avocado and chili peppers, pulsing until mixture in

chunky.

3. Remove to own and stir in tomato, green onions, and

Liquid Aminos.

4. Serve with raw veggies.

TWO-LAYER EVERYTHING DIPContributed by: MBG Australia Members

Ingredients:Sun-dried Tomato Dip: 1 garlic clove

1/2 onion, chopped

1 Tbsp coconut oil

1/3 cup lemon juice

1/4 cup of roasted pine nuts

1/2 cup sun-dried tomatoes, soak in 1/2 cup water for 20 min

6-8 Tbsp reserved sun-dried tomato soak water

1/2 cup red kidney beans

1/2 Tbsp herbamare

1/4 tsp dried oregano

Pinch dried basil

Chili Walnut Dip:2 Tbsp Bragg Liquid Aminos (or low-sodium soy sauce)

1 cup red kidney beans

1/2 cup walnuts, raw

1/2 tsp chili pepper

2-4 Tbsp water

2 handfuls of baby spinach, chopped

Directions:1. To roast the pine nuts, preheat oven to 350 degrees. Line a

baking tray with parchment paper. Spread pine nuts evenly

across sheet and bake for 9-10 minutes or until golden (oven

temperature may need to be adjusted depending on source

of pine nuts being used). Allow to cool for 10 minutes.

2. Melt coconut oil in a small pan on medium heat. Add

garlic and onion and sauté until translucent.

3. Add sun-dried tomato, sautéed onion, and the rest of

tomato dip ingredients into blender and blend until smooth.

You may need to add extra water, depending on desired

thickness. Set aside.

4. To make chili-walnut dip, process those ingredients in

blender until smooth.

5. In a bowl, layer half of sun-dried tomato dip, followed with

chili dip. Then layer with spinach and top with remaining

sun-dried tomato dip.

DIPS

5151

PUMPKIN SEED PESTOContributed by: Jessica Rucker – MBG Head Female Trainer;


Petrovna

Servings: 1 cup

Ingredients:1 cup basil leaves, lightly packed

1/4 cup olive oil

1/2 cup raw pumpkin seeds

2 garlic cloves, chopped

1 Tbsp sea salt

1 tsp lemon juice

Directions:Puree all ingredients in a blender. The pesto will keep in a

tightly covered jar refrigerated for up to 3 weeks.

Tips & Suggestions:- Substitute pine nuts for pumpkin seeds

- Substitute 1/4 cup fresh rosemary for the 1 cup of basil

leaves

BLACK BEAN HUMMUSContributed by: Jessica Rucker – MBG Head Female Trainer;


Servings: 6

Ingredients:1 15oz can black beans (low or no-salt variety) (reserve

liquid)

2 Tbsp fresh lemon juice

2 Tbsp no-salt seasoning

2 Tbsp raw tahini

2 tsp Bragg’s Liquid Aminos, or low-sodium soy sauce

1/2 tsp ground cumin

1/2 garlic clove, chopped

Pinch cayenne pepper

Pinch paprika, for garnish

Directions:1. Blend all ingredients, except paprika, in food processor

with 2 Tbsp reserved bean liquid. Process until smooth,

scraping down the sides as needed. Add additional

seasoning and liquid to taste.

2. Garnish with paprika.

3. Serve with crudités like baby carrots, cucumber, bell

pepper, or steamed asparagus spears.

HEALTHY HOMEMADE HUMMUSContributed by: Jessica Rucker – MBG Head Female Trainer;


Servings: 2-3

Ingredients:1 can chickpeas, rinsed and drained

2 cloves garlic, chopped

2-3 Tbsp fresh lemon juice

1 tsp Bragg Liquid Aminos or low-sodium tamari

3 Tbsp water to vegetable broth

Directions:1. Blend all ingredients into a thick paste, using a

small amount of water as necessary to achieve desired

consistency.

Tips & Suggestions:- For a chunkier hummus, use a food processor to pulse the

ingredients, rather than blend.

- For varying lavors, customize by adding one or more of

the following:

1 fresh jalapeno, seeded and chopped

1 roasted, seeded, and chopped red bell pepper - 1 cup

black olives

1 cup fresh baby spinach

2 Tbsp toasted sesame seeds (see page 56)

MOCK TUNA SALADContributed by: Nikki Horvath – Trainer, MBG Chicago;

Recipe from vegweb.com

Servings: 2-5 depending on how used

Ingredients:1 15oz can garbanzo beans, drained and rinsed

2 Tbsp vegan mayonnaise (Veganaise) or lite silken tofu

1 Tbsp sweet pickle relish

2 Tbsp spicy brown mustard

Salt and pepper, to taste

Directions:1. In a small bowl, mash beans.

2. Add Veganaise, pickle relish, mustard, salt and pepper,

and mix well.

Tips & Suggestions:This is great as a salad topper, a dip for crudités, or in a

whole grain pita with lettuce and tomato!

5252

CHEESY HEMP NACHO SAUCEContributed by: Nikki Horvath – Trainer, MBG Chicago;

Recipe by Kristen Suzanne of Kristen’s Raw

This recipe is so creamy and cheesy and just all around

delicious. This tastes great used on just about anything...

seriously!

Ingredients:1/3 cup water

1 clove garlic

2 Tbsp lemon juice

1 cup raw hemp seeds

1 red bell pepper, cored

2 1/2 Tbsp nutritional yeast

1 Tbsp chili powder (by Simply Organic)

2 tsp tamari

1/2 tsp sea salt

1/4 tsp cayenne pepper

1/2 tsp garlic powder

1/8 tsp turmeric powder

Directions:

1. Blend!

Tips & Suggestions:Use as a dip for crudités, or as a pasta sauce (kids love that

one).

GHANDI’S CURRY SAUCEContributed by: Jessica Rucker – MBG Head Female Trainer;


Petrovna

Servings: 2 cups

Ingredients:1 1/2 cups canned coconut milk

1 cup fresh cilantro leaves, loosely packed

1/2 cup water

1/4 cup salower or sunlower oil

1/4 cup soy sauce

1/4 cup maple syrup

2 garlic cloves, chopped

2 Tbsp curry powder

2 tsp grated fresh ginger

1/2 tsp crushed red chili (optional)

Directions:Place all ingredients in a blender and puree.

Tips & Suggestions:- The spiciness of commercial curry powders varies, so you

may want to measure to taste and use less of you don’t like

it too hot. However, in my experience, most varieties sold at

grocery stores and natural food markets are very mild.

CLASSIC TOMATO SAUCEContributed by MBG Australia Members

Servings: 2-3

Ingredients:1-2 Tbsp extra virgin, cold pressed olive oil 1/2 onion,

chopped

2 cloves garlic, inely chopped

4 medium tomatoes, roughly chopped

1 can organic tomato paste

1 Tbsp dried basil leaves

1 tsp pepper and salt (or to taste)

10-12 fresh basil leaves, inely chopped

2 tbsp apple cider vinegar

Directions:1. Heat olive oil in a pot.

2. Add onion and garlic, sauté until soft for about 2-3

minutes.

3. Add tomatoes. Cook on high/med until very soft, about

3-5minutes.

4. Add tomato paste, basil, salt and pepper. Stir, cover, and

simmer on low heat.

5. Let cook for at least 45 minutes - 1 hour, stirring

occasionally.

SAUCES ANDDRESSINGS

5353

6. Add fresh basil leaves. Move all ingredients into a blender

and blend until smooth.

7. Stir in vinegar.

Tips & Suggestions:Extra portions may be stored in the freezer for later use.

Allow to cool before freezing.

EZ SOUR CREAMContributed by: Jessica Rucker – MBG Head Female Trainer;


Servings: 2 1/2 cups

Ingredients:1 package Silken Lite irm tofu

1/3 cup soymilk

3 Tbsp lemon or lime juice

2 Tbsp freshly chopped cilantro or dill

1 Tbsp nutritional yeast

Directions:Blend all ingredients together until smooth. Cover and chill

for 1 hour before serving to allow lavors blend.

CREAMY CASHEW DRESSINGContributed by: Nikki Horvath – Trainer, MBG Chicago;

Recipe by unknown

Servings: 2-3

Ingredients:1 cup cashews (soaked several hours for easier blending)

1 cup soy milk

1/2 lemon, squeezed

1 Tbsp Braggs Liquid Aminos

1 Tbsp nutritional yeast

Directions:Blend until creamy. Serve over favorite salad.

SWEET DIJON DRESSINGRecipe by: Nikki Horvath – Trainer, MBG Chicago

Servings: 1

Ingredients:1/3 cup balsamic vinegar

1-2 Tbsp stone-ground or Dijon mustard

1 Tbsp date sugar (or 1/2 dropper of liquid Stevia)

Directions:Mix together and pour over any salad.

Tips & Suggestions:- Use diferent vinegars for more variety; try lavored or

fruit-infused vinegars like pomegranate, black cherry, blood

orange, or regular rice or apple cider vinegar.

- For a thicker and nuttier taste, add 1 Tbsp raw nut butter

and blend.

- For the sweetener, try using fruit preserves (no added

sugar) like St. Dalfour brand found at Whole Foods. The

black cherry and peach are divine!

- Try other nutritious sweeteners like date sugar.

TOFU RANCH DRESSINGContributed by: Nikki Horvath – Trainer, MBG Chicago;

Recipe from Eat For Health by Dr. Joel Fuhrman Servings: 4

Ingredients:6 oz silken tofu

3 dates, pitted

1 clove garlic

1/4 cup inely chopped green onion

3 Tbsp water

2 Tbsp lemon juice

1 1/2 Tbsp Italian seasoning

1 Tbsp chopped fresh parsley

1 Tbsp chopped fresh dill

2 tsp Bragg’s Liquid Aminos or low-sodium soy sauce

1 dash cayenne pepper (optional)

Directions:In a blender or food processor, combine all ingredients and

process until smooth. Transfer to an airtight container and

store refrigerated for 5 days.

Tips & Suggestions:- Dried herbs may be used in place of fresh, but the lavors

won’t be as strong.

- Can also be used a mayonnaise!

SUPERFOOD SALAD DRESSINGContributed by: Jessica Rucker – MBG Head Female Trainer;


by David Wolfe

Servings: 1-2

Ingredients:1/2 cup organic hemp seeds

1 handful fresh dill

2-3 cloves garlic

2 Tbsp spirulina

1 tsp sea salt

1 cup water

Directions:1. Blend all ingredients until creamy and smooth.

5454

BALSAMIC VINAIGRETTEContributed by: Jessica Rucker – MBG Head Female Trainer;


Servings: 5 or 1 1/3 cups


6 Tbsp roasted garlic rice vinegar

4 Tbsp olive oil

4 Tbsp balsamic vinegar

4 Tbsp 100% grape fruit spread or raisins

4 garlic cloves, pressed

1 tsp dried oregano

1/2 tsp dried basil

1/2 tsp onion powder

Directions:Blend all ingredients in a high powered blender.

HEMPSEED DRESSINGContributed by: Jessica Rucker – MBG Head Female Trainer;


by David Wolfe

Servings: 2-3

Ingredients:1/3 cup organic hemp seeds

1/4 cup hempseed oil

1/4 cup olive oil

3 Tbsp lemon juice

2 sprigs parsley

2 Tbsp hempseed butter

2 Tbsp spirulina

2 Tbsp raw honey

Directions:Blend all ingredients together until smooth.

PEANUT DRESSINGContributed by: Jessica Rucker – MBG Head Female Trainer;


Servings:

Ingredients:4 Tbsp chunky peanut butter

2 Tbsp apple cider vinegar

1 Tbsp water

3 Tbsp agave nectar, or maple syrup

Directions:Stir together until well combined. Will thicken if refrigerated

but can be thinned out again with more water.

SESAME FIG DRESSINGContributed by: Jessica Rucker – MBG Head Female Trainer;


Servings: 3


1/4 cup raw tahini

2 Tbsp ig preserves

1 Tbsp sesame oil

1 Tbsp black ig vinegar

Directions:Using wire wisk or blender combine all ingredients together

until smooth and creamy.

5555

GET YO’ GREENSContributed by: Jessica Rucker – MBG Head Female Trainer;


Petrovna

Servings: 2 cups

Ingredients:1 bunch kale, collards, or chard

2-3 tsp lemon juice or umeboshi vinegar

2 tsp Gomasio

Directions:1. Cut an inch of the bottom of greens stems and discard.

Slice leaves and remaining stems into 1/2 to 1-inch thick

strips and blanch. To blanch, bring 4 cups of water to a boil

with a pinch of sea salt. Add chard stems for 1 minute, then

add leaves and cook about 2 minutes or until leaves are

tender. (Reserve water and use to cook soups)

2. Sprinkle blanched greens with lemon juice or umeboshi

vinegar and Gomasio.

Tips & Suggestions:- Serve with a grain and favorite bean for a meal that’s

quick, nutritious, and easy to digest.

- Drizzle greens with other sauces or dressings in this book

for variation.

Education:Kale has almost as much calcium as milk and also contains

magnesium, which milk lacks. One cup of cooked kale is

loaded with vitamins A and C, folic acid, potassium, and

iron. It’s also no-fat and low-cal.

SWEET POTATO FRIESContributed by: Jessica Rucker – MBG Head Female Trainer;


Servings:

Ingredients:2 sweet potatoes


2. Scrub potatoes and slice into strips.

3. Place stripes on a sprayed baking sheet (olive or coconut

oil spray) and cover with a sheet of parchment paper

followed by a sheet of aluminum foil.

4. Cook for 30-45 minutes, turning once. After 20 minutes,

remove the foil and allow slices to turn golden brown. Take

care not to burn them.

Tips & Suggestions:Lightly season with Gomasio (page 56) or Cheesy Hemp

Nacho Sauce (page 52), or lightly drizzle maple syrup or

agave nectar over the entire batch. Yum!

CAULIFLOWER, SPINACH MASHED “POTATOES”Recipe from Dr. Joel Fuhrman’s online recipe inder

Servings: 4

Ingredients:6 cups caulilower lorets, fresh or frozen

4 cloves garlic, sliced

10 oz fresh spinach

1/2 cup raw cashew butter

Soy, almond or hemp milk, if needed to thin

2 Tbsp no-salt seasoning blend, to taste

1/4 tsp nutmeg

Directions:1. Steam caulilower and garlic about 8 to 10 minutes or

until tender. Drain and press out as much water as possible

in strainer.

2. Place spinach in steamer, steam until just wilted and set

aside.

3. Process caulilower, garlic, and cashew butter in a food

processor until creamy and smooth. If necessary, add soy

milk to adjust consistency

4. Add no-salt seasoning, nutmeg. Mix in wilted spinach.

SIDES

5656

TOASTED SESAME SEEDSContributed by: Jessica Rucker – MBG Head Female Trainer;


Petrovna

Ingredients:1 cup sesame seeds, black or white

Directions:1. Rinse the seeds well in a strainer. Let them dry in the

strainer and then place in a skillet on medium heat.

2. Shake the pan or stir while toasting for about 1-2

minutes, so as not to burn. A slight popping sound will

occur, and the aroma will be enticing. Be careful not to

burn; it’s best to practice on white sesame seeds, as the

color change is hard to notice on the black ones.

Tips & Suggestions:The pay stays hot for some time once removing from the

ire. If left in the pan, the seeds will continue cooking, so

remove the toasted seeds from the pan and cool them on a

lat, unheated dish.

Education:Sesame seeds are high in lecithin, a lipid that is a

constituent of every cell in the body; the sheath around

the brain, for example, contains lecithin. Sesame seeds also

contain vitamins E, B, and F (fatty acids), plus calcium, iron,

magnesium, and trace minerals such as silicon, copper, and

chrome. They also contain ifteen amino acids.

GOMASIO (SESAME SALT)Contributed by: Jessica Rucker – MBG Head Female Trainer;


Petrovna

Ingredients:1 cup Toasted Sesame Seeds (see recipe above)

2 tsp sea salt

Directions:1. Toast the sea salt in the same way you do the sesame

seeds in a dry skillet for a couple of minutes.

2. Grind the sesame seeds and toasted sea salt together in

a suribachi or mortar and pestle. Store in a tightly closed jar

in the pantry.

Tips & Suggestions:Sprinkle on any veggie dish or in soups.

5757

LEMON-LIME SPORTS DRINKPre-WorkoutContributed by: Jessica Rucker – MBG Head Female Trainer;

Recipe by: Brendan Brazier in Thrive

Servings: 3 cups

Ingredients:Juice of 1/2 lemon

Juice of 1/2 lime

3 dates, pitted

2 cups water

1 Tbsp agave nectar

1 tsp coconut oil

Sea salt to taste

Directions:In a blender combine all ingredients; process until smooth.

Keeps refrigerated for up to 2 weeks. If contents settle,

re-blend before drinking.

LEMON-LIME RECOVERY DRINKPost-WorkoutContributed by: Jessica Rucker – MBG Head Female Trainer;

Recipe by: Brendan Brazier in Thrive

Servings: 3 cups

Ingredients:Juice of 1/2 lemon

Juice of 1/2 lime

4 dates

2 cups water

2 Tbsp agave nectar

1 Tbsp hemp protein

1 tsp dulse lakes

1 tsp hemp oil

1/2 tsp lemon zest

Directions:In a blender, combine all ingredients; process until smooth.

Keeps refrigerated up to 3 days. If contents settle, re-blend

before drinking.

WORKOUT SPECIFIC

www.monkeybargym.com

monkey bar gym recipes - amazon s3 · 3 tsp maca powder 1/2 tbsp sea salt 1 tbsp raw honey juice of...

Documents