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The Transformational Nutrition Diet Recipes

BREAKFAST

Transformational Nutrition Berry Clean Detox Shake

Ingredients:4 tbsp Protein powder

1 c organic almond milk

¼ c organic fresh or frozen blueberries

¼ c organic fresh or frozen raspberries

Directions:1. Place all ingredients in blender and blend for 2 minutes to ensure ingredients are

properly mixed.

2. Enjoy!

Citrus Sunshine Salad

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Ingredients:1 c of a selection of citrus fruits (navel oranges, blood oranges, tangerines, grapefruit,

meyer lemons, mandarins, minneolas, kumquats or clementines)

2 tbsp ginger mint lime syrup

Directions:1. Prepare syrup

2. While the syrup is cooling, slice the citrus

3. Arrange fruit on a plate or bowl and pour syrup over top

Ginger Mint Lime Syrup

Ingredients:


¼ c water

3 slices fresh ginger

2 tbsp fresh lime juice

4 – 6 fresh mint leaves, chopped

Liquid stevia, to taste

Directions:1. Place all ingredients in a saucepan.

2. Bring to a boil.

3. Reduce heat and let simmer for 1-2 minutes.

4. Remove from heat and let cool.

Chocolate Strawberry Oats Cereal

Ingredients:1 c cooked steel cut oats


½ c of fresh strawberries, sliced

½ tbsp cocoa powder, unsweetened

¼ c chopped dates

½ c almond milk, unsweetened

Directions:1. Place oats in a bowl

2. Add in cocoa powder and dates and mix well

3. Top with fresh strawberries

4. Add almond milk and enjoy!

Pina Colada With a Side of Green Smoothie

Ingredients:½ c coconut milk

1 c coconut water or filtered water


2 handfuls spinach

2 kale leaves

1 c mango

1 c pineapple

1 banana

½ orange, peeled

Directions:1. Toss ingredients into a blender

2. Blend for 2 – 3 minutes and enjoy!

Beautifying Breakfast Cereal

Ingredients:4 Tbsp raw sunflower seeds

3 Tbsp sliced almonds

¼ c blueberries


¼ c strawberries

1 tsp cinnamon

½ c coconut milk

Directions:1. Combine flax meal, sliced almonds, and berries in a bowl

2. Pour coconut milk over

3. Top with cinnamon and serve!

LUNCH

Transformational Nutrition Power Up Quinoa Salad

Ingredients:1 c cooked quinoa

1 ½ c cold water

1 clove garlic (diced)


½ c chopped bell peppers

½ c cherry or grape tomatoes (sliced)

¼ c red onions (diced)

¼ c mushrooms

¼ c cucumber (diced)

¼ c almonds

Sea salt & freshly ground pepper to taste

Optional: 1/3 c of cooked high quality protein

Directions:1. Place quinoa in a bowl and add all other ingredients.

2. Stir to blend the ingredients well and serve!

Makes 3-4 servings.

Summer Salad

Ingredients:4 c arugula

2 c cooked chickpeas or 1 (15 oz.) can chickpeas, drained and rinsed

1 medium green bell pepper, sliced

1 cucumber, diced

1 medium tomato, diced

¼ red onion, sliced thinly


½ avocado

2 tbsp almond milk

1 tbsp lemon juice

1 tbsp unrefined coconut oil

2 cloves garlic

2 tbsp fresh basil leaves

Sea salt and fresh black pepper, to taste

Optional: ½ c of cooked high quality protein

Directions:1. Combine chickpeas, bell pepper, cucumber, tomato, and red onion in large bowl.

2. Combine avocado, almond milk, lemon juice, coconut oil, garlic, and basil. Blend

until creamy.

3. Place chickpea mixture over arugula and top with avocado dressing.

4. Add sea salt and black pepper to taste

Makes 4 servings

Sinful Slimming Choco-Cleanse Shake


1 tbsp raw cacao nibs

1 c coconut Milk

1 c coconut water or filtered water

1 banana

¼ c frozen blueberries



properly mixed.

2. Enjoy!

Cauliflower and Carrot Soup

Ingredients:1 large head of cauliflower, chopped into florets

3 large carrots, peeled and chopped

4 c water

2 whole garlic cloves

½ white onion, chopped

½ tsp ginger

Sea salt to taste



Directions:1. In a large pot, bring the water to a boil.

2. Add carrots, cover and allow to cook for 5 minutes.

3. Add cauliflower and re-cover, allow to cook 8 more minutes until cauliflower is

almost

4. Add onions and garlic and cook additional 5 minutes until onion begins to get

clear.

5. Remove from heat and add ginger.

6. Puree the soup with a blender until creamy.

7. Add sea salt to taste

Tasty Veggie Tacos

Ingredients:1 c raw walnuts

½ clove garlic, minced

½ green onion, chopped

Juice of ½ lemon

2 tsp Bragg’s Liquid Aminos

1 tsp cumin

1 medium tomato, diced

4 lettuce leaves

Sea salt and pepper to taste


Directions:1. Place walnuts into a food processor until finely chopped

2. Place walnuts into a bowl and add garlic, green onion, lemon juice, Bragg’s liquid

aminos, and cumin. Mix together well.

3. Add sea salt and pepper to taste.

4. Place an amount of mixture on a lettuce leaf and top with tomatoes

5. Roll up and enjoy!

Transformational Nutrition Tropical Tango Toxin Buster


1 c almond milk

2 c of cubed organic mango, pineapple and papaya blend

¼ c of organic coconut milk


properly mixed.

2. Enjoy!


Green Greek Salad

Ingredients:2 c lettuce

2 tbsp kalamata olives

¼ c shredded carrots

¼ c sundried tomatoes

2 tbsp feta cheese

Red onion, sliced, to taste

Juice of ½ lemon

Sea salt to taste


Directions:1. Toss all ingredients together in bowl.


2. Enjoy!

DINNER

Citrus Salmon

Ingredients:2 six-ounce salmon fillets, skin removed

2 bay leaves

1 medium orange

½ lemon

¼ c rice vinegar

¼ c extra virgin olive oil

Directions:1. Preheat oven to 375.

2. Peel orange and remove a 4 slices for garnish.

3. Squeeze juice from orange and lemon and mix with rice vinegar and olive oil in a

glass baking dish.


4. Place salmon in dish and allow to marinate for 1 hour.

5. Bake at 375 for 15 minutes.

6. Serve with ½ c brown rice or over a bed of greens for a delicious dinner!

Buddha Bowl

Ingredients:1 c of brown rice

½ head broccoli, chopped

1 carrot, sliced

½ head cauliflower, chopped

½ c sugar snap peas or peas

1 clove garlic

1 tbsp coconut oil

1 avocado

4 tbsp teriyaki sauce or Bragg’s Liquid Aminos

Sea salt to taste


Instructions:1. Cook the brown rice first and set aside.

2. Add garlic and coconut oil to a pot and sauté for 3 minutes.


3. Add veggies to pot with 4 tbsp water

4. Cover for 3 – 5 minutes or until veggies are crisp and tender

5. Add teriyaki sauce or Bragg’s Liquid Aminos and cover for another minute.

6. Serve over brown rice and top with ó avocado per serving.

Makes 2 Servings

Coconut Curried Veggies

Ingredients:½ pkg.(8 oz.) cooked whole grain, organic pasta

1 tbsp spelt flour

3 tsp curry powder

½ tsp sea salt

¼ tsp ground black pepper

1 (14 oz.) can of coconut milk

1 tsp fresh lime juice

11/4 onion, chopped

1 c fresh broccoli, chopped

1 c fresh cauliflower, chopped

1 c fresh carrots, chopped

1 c of fresh or frozen sweet peas

Optional: 1 c of cooked high quality protein

Directions:


1. Cook pasta according to package directions. Drain, then cover to keep warm and

set aside.

2. Meanwhile, in a small bowl combine the curry powder, flour, sea salt, pepper and

¼ cup of coconut milk. Use a wire whisk to blend together well. Stir in the

remaining coconut milk and lime juice. Set aside.

3. Using a large saucepan, combine veggies with ½ cup water. Bring to a boil then

reduce the heat, cover and simmer for about 8 minutes or until veggies are

crisp-tender. Drain and set aside.

4. In the same saucepan, pour the rest of the coconut milk mixture and slowly bring

to a boil, stirring constantly so as not to scorch it. Once at a boil, stir for one

more minute. Then stir in the veggies and continue to cook over medium heat

until the veggie are heated through.

5. When heated thoroughly, add the veggie mix to the pasta and gently toss to mix.

Makes about 4 servings


Exotic Grilled Chicken

Ingredients:4 skinless, boneless organic, free-range chicken breasts

¼ c freshly diced tomatoes

½ c low-sodium soy sauce (Use tamari if you have a wheat allergy)

2 garlic cloves, crushed

1 tbsp extra virgin olive oil

¼ c finely chopped scallions

Directions:1. Preheat oven to 400.

2. Combine tomatoes, soy sauce, garlic, olive oil, and scallions in glass baking

dish.

3. Place chicken in baking dish and let marinate for 1 hour.

4. Leave in the same dish and bake for 25 minutes or until done.


White Bean & Spinach Soup

Ingredients:1 c dried great northern beans, cooked

1 clove garlic, minced

1 c chopped onion

1 stalk celery, minced

2 c vegetable broth

1 tbsp extra virgin olive oil

1 tbsp lemon juice

2 c fresh chopped spinach

¼ c chopped fresh parsley

¼ tsp dried thyme

Pinch of dried oregano

Sea salt and freshly ground black pepper to taste


Directions:1. Add cooked beans to a pot.

2. Add remaining ingredients and bring to a simmer.

3. Cook until onions are tender, approximately 15 minutes.


Chickpea Curry

Ingredients:1 tbsp coconut oil

1 onion, finely chopped

2 garlic cloves, finely chopped

2 tbsp curry powder

1 tbsp sea salt, or to taste

1 ½ c chickpeas (or 1 can chickpeas, drained and rinsed)

2 ripe tomatoes, diced (or 1 c canned tomatoes, chopped)


Directions:1. Heat oil in a large pot and add onions and garlic and cook until translucent,

about 5 minutes.

2. Add curry to the pot and cook until fragrant, approximately 1 minute.

3. Add the chickpeas and tomatoes and cook, stirring occasionally, for about 20

minutes.

4. Serve with brown rice or quinoa.


Simple Spinach Salad

Ingredients:4 c baby spinach

Juice of ½ lemon

2 tbsp Olive oil

Sea salt, to taste


Directions:1. Place spinach in bowl

2. Add lemon juice, olive oil, and sea salt and toss

Simple Chocolate Sauce


Ingredients:¼ c raw cacao powder

½ c maple syrup

½ tsp vanilla extract (optional)

Directions:1. Place all ingredients in bowl and blend.

2. Enjoy!

Avocado Chocolate Pudding

Ingredients:1 avocado


2 tbsp raw cocoa powder

½ c coconut milk

2 tbsp maple syrup

1 tsp vanilla

Directions:1. Place all ingredients in a blender and blend until smooth.

2. Enjoy!


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