Welcome To The 21 Day Raw Food Reset
It’s time to make 2016 your best year ever! Filled with 21 days of easy, tasty, and filling recipes, we guarantee you will never go hungry or feel deprived during this experience. Getting insanely healthy doesn’t have to be hard: we make it fun, delicious and easy.
This Week 2 page is for members only. Simply login if you’ve already joined or join today. Once you’re logged in, this page and every page in the Reset will become available to you.
See you inside!
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Welcome To The 21 Day Raw Food Reset
It’s time to make 2016 your best year ever! Filled with 21 days of easy, tasty, and filling recipes, we guarantee you will never go hungry or feel deprived during this experience. Getting insanely healthy doesn’t have to be hard: we make it fun, delicious and easy.
This Week 2 page is for members only. Simply login if you’ve already joined or join today. Once you’re logged in, this page and every page in the Reset will become available to you.
See you inside!
[button link=”https://www.rawfoodmagazine.com/members-login/” size=”large” bg_color=”#6b9a18″ border=”#6b9a18″ window=”yes”]Login[/button][button link=”https://www.rawfoodmagazine.com/21-day-raw-food-reset/” size=”large” bg_color=”#6b9a18″ border=”#6b9a18″ window=”yes”]Join The 21 Day Reset[/button] [/DAP][DAP hasAccessTo=”74,75,76,77,147,146,136,138″ errMsgTemplate=””]
Congratulations! You’ve completed Week 1 of your raw food Reset.
Are you feeling fabulous yet? The first week is usually the toughest. Week 2 will likely be easier now that you’re in the groove of things.
As you reflect on Week 1, evaluate if the Reset menu satisfied your hunger or if you had any cravings. If you weren’t fully satisfied by the recipes provided, we recommend increasing portion sizes or adding an extra smoothie to your day. Cravings are often a result of withdrawal; these should diminish over time, so try to resist them for the time being.
During the first week you may have experienced some “cleansing” or “detox” reactions, which are completely to be expected. Please refer to the article on “Cleansing Reactions” for assistance. You may also notice weight loss at this stage, as eating raw helps the body reach its natural weight.
The kitchen workload is lighter during Weeks 2 and 3, giving you a bit more time to relax, exercise, and develop an easy routine with the various recipes. Be sure to keep an account of how you’re feeling both physically and mentally.
[box type=”info” style=”rounded” border=”full” icon=”none”]Cleansing Tip
A great way to speed up the detox process is jumping on a “rebounder” (essentially a mini trampoline). This jumping is a low-impact workout that circulates lymph, stimulates every muscle in the body, and aides in detoxification.
Rebounding is both easy and effective. Try holding 10 pound weights when jumping to build muscle and strengthen your bones. If you don’t have a rebounder, you can jump on your bed (make sure to test your ceiling height first). Other beneficial forms of exercise that you can do during the Reset include walking, yoga, and light stretching.
Start today! Every little bit helps.
[/box]Week 2 Shopping Lists & Meal Plan
Here are your 3 different ways to access the Shopping List, Meal Plan and Bulk Items Checklist.
The digital check list is simple, click the little box next to the ingredients when you have it. This will help you see what you have and don’t have yet. It won’t save so you will need to keep the screen open.
[ingredients title=”Shopping List”]Greens:
Spinach – 1 bunches or one 16 oz bag (7 cups)
Collard Leaves – 1 bunch (6 leaves)
Cabbage – 1/2 head (3 cups shredded)
Kale – 1 bunch or 16 oz bag (6 cups)
Romaine – 2 heads
Herbs & Root:
Garlic – 1 Bulb (5 cloves in total)
Cilantro – 1 bunch (1 1/2 cups)
Ginger – 1 inch piece
Basil – 2 bunches (1 cup)
Dried Apricots – 2 oz (1/4 cup)
Pumpkin Puree – small can (1 Tbsp)
Fruit:
Lemon – 4 (1/2 cup juice)
Pear – 2
Apple – 6
Cranberries – 2 cups
Banana – 7
Mango – (2 mangos if you didn’t buy a frozen bag)
Veggies:
Yellow Onion – 1 (1 cup chopped)
Sweet Onion – 1 (1/2 cup chopped)
Avocado – 5
Medium Sized Tomatoes – 7
Cherry Tomatoes – 1 carton
Cucumber – 1
Celery – 1 stalk (5 ribs)
Zucchini – 4
Carrot – 3 (3 cups shredded)
Red Bell Pepper – 4
Yellow Squash – 2
Mushrooms – 1 carton (3/4 cup)
Green Onions – 1 bunch (1/4 cup)
Liquids
Unsweetened None-dairy Milk – 1/3 gallon (Instead of buying none-dairy milk you can buy nuts or seeds and make your own amazing homemade milk. If you have time give it a try.)
Unsweetened Coconut Water – 3/4 Liter – optional
Orange Juice (not from concentrate) – 1 1/2 cups – 12 oz
Dijon Mustard – 1/2 Tbsp
Optional:
Nuts for Nut Milk – 2 cups (view Day 1 prep session for nut milk ideas or buy an unsweetened version at the store)
Dill – 1/4 cup
Mint – 4 leaves for garnish
Arugula – 10 oz bag
Smoked Black Pepper – 1/2 tsp
Sun-dried tomatoes – 5 pieces
Below are the staple ingredients that you could have acquired at the start of the Reset (during prep week). This way you can double check and make sure you have enough of each staple ingredient.
[ingredients title="Bulk Items Check/Shopping List"]Spices & Powders:
Nutritional yeast - 2/3 cup*
Sea Salt - 1 1/4 Tbsp
Cayenne - 1/4 tsp
Black Pepper - 1/3 tsp
Paprika - 2/3 tsp
Cinnamon - 1 1/3 tbsp
Pure Vanilla Extract - 2 1/4 tsp
Tarragon - 3/4 tsp
Garlic Powder - 1/4 tsp
Oregano - 1 1/4 tsp
Cumin - 1/3 tsp
Chili Powder - 1/3 tsp
Turmeric - 1/4 tsp
Pumpkin Pie Spice - 1/4 tsp
Liquid & Oils
Olive Oil - 1 1/3 Tbsp
Coconut Vinegar or ACV - 3 Tbsp*
Miso (white, red or chickpea) - 1/4 cup*
Raw Honey - 3 Tbsp
100% Maple Syrup - 2 Tbsp*
Tamari or Coconut Aminos - 3 Tbsp*
Coconut Oil - 1/4 Tbsp*
Nuts, Seeds & Dry Fruit
Sunflower Seeds - 1/3 cup*
Chia Seeds - 3/4 cup
Unsweetened Coconut Flakes - 1/3 cup*
Raisins or Goji Berries - 2/3 cup
Oats (steel-cut, whole or oat groats) - 1/2 cup
Walnuts - 1 1/3 cups*
Dates - 6*
Flax Seeds - 1 Tbsp*
Cashews - 1 3/4 cup*
Pecans - 2 Tbsp
Chickpeas - 1 cup (sprout-able)
Sun Dried Tomatoes - 5
Frozen Fruit:
Strawberries - 1/2 cup
Pineapple - 2 1/2 cups
Mango - 1 1/2 cups
Berries - 1/2 cup
Special Ingredients:
These ingredients can be harder to find,
it might be easier to order them online
Mesquite Powder - 1 Tbsp*
Black Salt - 1/8 tsp*
* These items may be easier to find at your local health food store or online
[/ingredients] [_/su_spoiler]Click the button below and save it to your computer. For some computers you’ll need to double click the button and choose to save the link to your computer. From there you can print it off.
[button link=”https://s3.amazonaws.com/21-day-raw-food-reset/Week2-Shopping-List-and-Meal-Plan-21-Day-Raw-Food-Reset.pdf” icon=”download” color=”green” window=”yes”]Shopping Lists & Meal Plan PDF[/button]
We’ve found that some like to save an image in their phone’s photo app or just like seeing a visual of it on our site. Here’s that option for you if that’s you, go ahead and click on the image to enlarge it.
Upright Version Of Meal Plan Below
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If you purchased the Staple Ingredients for the entire 21 days then you can disregard the page below. Use the page below as a double check to make sure you have all the staple ingredients for week 2.
PDF Of All Week 2 Recipes
If you prefer to do the entire week on paper then we have that option for you. The PDF below will give you all the recipes in week 2.
The PDF’s here just cover the recipes, the Shopping Lists PDF is above, we separated recipes and shopping lists for those who want to use very little paper and prefer to navigate to the recipes through the site.
We have two options of PDF’s for you:
1. The Full Picture option has a large picture of the recipes (this option comes out to being 43 pages).
2. The Quick List option will break down the recipes in the shortest amount of pages possible. There are no picture to save pages and ink (this option comes out to being 13 pages).
[button link=”https://s3.amazonaws.com/21-day-raw-food-reset/Week2-Recipes-21Day-Raw-Food-Reset.pdf” icon=”download” color=”green” window=”yes”]Full Picture PDF[/button][button link=”https://s3.amazonaws.com/21-day-raw-food-reset/Week2-Recipes-Black-and-White-Quick-List-21Day-Raw-Food-Reset.pdf” icon=”download” color=”green” window=”yes”]Quick List PDF[/button][_/su_spoiler]
You may have taken care of this prep yesterday, but if you prefer doing your prep in the morning, go ahead and start at Step 1.
1. Soak Nuts & Pre-Bag Morning Recipes
The sooner you start soaking the better. It's great if you remember to start soaking them in the morning, but it’s also totally fine if you are just starting to soak them now; by the time you get to the recipe, they’ll have soaked long enough. If you want to learn more about the benefits of soaking nuts and seeds, head over to the Nut Milk From Soaked Nuts section, within the “Beverages" sidebar tab.
Below is a quick reference list of all the nuts and seeds to prepare today. Store, cover, and refrigerate them in their separate jars and containers. We recommend storing your nuts and seeds in the container that you'll later be using for the recipe itself.
It doesn’t take much time to make a smoothie, but saving even more will give you an extra edge over your old morning routine. After you finish shopping: Quart-sized Ziplock bags work best, but you can always smash or chop greens to fit into a smaller bag. When labeling the bag, remember to include anything else that you might need to add into the blender with the smoothie ingredients. When finished, place the smoothie bags in the freezer, ensuring that your creations will be extra cool and hassle-free. Pre-making your snack bags isn't as important as pre-making smoothies, but some of our test-run participants found that having quick access to morning snacks was a big advantage. These morning snacks are quick make'n shake chia jar recipes. Except for the Maple Walnut Oats, these recipes require blending soaked oats, but you can still pre-bag what you will be soaking the night before. Not sure if you should do this step? This step is for you if you’re the type of person who is used to grabbing a coffee or quick breakfast in morning; we want to keep your morning prep routine as close to your old habits as possible, saving you mental energy and ensuring that you don't miss your morning snack. After you’re finished pre-bagging the smoothie ingredients: TIP: You really only need to make four morning snack bags, because three of the morning recipes—Simple Chia Pudding, Maple Walnut Oats and Banana Coconut Chia Parfait—are for two days back-to-back. When you make those recipes on their first day, simply double the batch and save time later in the week. Small sandwich bags work fine. When labeling the bag, remember to include anything else you might need to add later, such as liquid or sweeteners. When finished, place the snack bags in the fridge and you are set for the week. You morning routine will now consist of grabbing a bag, pouring it into a jar, adding wet ingredients, and enjoying on-the-go. This can replace whatever morning ritual you had before, and it’s fun to watch the chia transform your jar into a tasty snack. - Time: 10 min | Meals: used in 1 meal = 1-2 Tbsp needed This is a great chance to use any leftover Miso Mayo from last week. Otherwise, feel free to make more! Time: 10 min | Meals: used in 3 meals = 8 Tbsp needed Time: 10 min | Meals: used in 2 meals = 4 Tbsp needed Time: 13 min | Meals: used in 5 meals = 7 bites needed If you’d like, you can make little patties and dehydrate 3 of them at 120° for 10 hours (keep 4 of them un-dehydrated, they will be used for the taco meat later on this week). If you do not have a dehydrator, not worries. They will still taste amazing. Time: 10 min | Meals: used in 2 snacks - To make a nut milk from raw nuts, you’ll first need to find your nut of choice from the “Soaking Time Chart," then soak your nuts overnight or for at least a 3-4 hours. Then, blend them with a little salt, dates, and vanilla, strain it, and enjoy the remaining liquid for a delicious beverage; it's much better than store-bought nut milks. There are lots of nut milk options, including a quick nut butter alternative to soaking nuts. Head over the the Nut Milks section in the “Beverage” sidebar tab to learn why, how, and which nut or seed milk to make.
Pre-Make Smoothie Bags
Pre-Make Morning Snack Bags
2. Base Recipes (Dressings & Dips)
Miso Mayo
Calories:79kcal Fats:8g Protein:0.4g Carbs:2g
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Black Pepper Cashew Cheese
Calories:31kcal Fats:2g Protein:1g Carbs:2g
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Apricot Vinaigrette
Calories:14kcal Fats:0.5g Protein:0.2g Carbs:3g
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Walnut Bites
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Calories:120kcal Fats:11g Protein:3g Carbs:5g
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Prep Chickpeas For Sprouting
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3. Optional
Nut Milk From Soaked Nuts
Cilantro Cleansing Smoothie
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Simple Chia Pudding
Time: 5 min | Servings: 1
To keep it easy, this recipe will also be used tomorrow morning. Consider doubling the recipe and refrigerating half of it to make tomorrow morning’s snack a breeze.
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Walnut Bites Collard Wrap
Time: 10-15 min | Servings: 1
The Walnut Bites will be involved in four more meals, so be sure to eat only a fifth for now. This was the only recipe with Miso Mayo, so keep using it in other recipes or freeze it for two recipes next week.
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Calories:274kcal Fats:17g Protein:7g Carbs:32g |
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Sprouted Lentil Dip & Veggies
Time: 31 Seconds | Servings: 1
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Calories:167kcal Fats:5g Protein:10g Carbs:25g |
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Carrot Walnut Crunch Salad & Zucchini Spinach Soup
Prep Time: 2o min | Servings: 1
To save time, make a double-batch of salad for tomorrow’s lunch and make a double-batch of the soup for tomorrow’s dinner.
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Zucchini Spinach Soup Recipe
Carrot Walnut Crunch Salad Recipe
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For Zucchini Spinach Soup
For Carrot Walnut Crunch Salad
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Calories:315kcal Fats:14g Protein:13g Carbs:46g |
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[_/su_spoiler]
Cilantro Cleansing Smoothie
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Simple Chia Pudding
Time: 5 min | Servings: 1
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Carrot Walnut Crunch Salad
Time: 15 min | Servings: 1
The Walnut Bites will be involved in three more meals, so try to save some for later. This was the last recipe with Apricot Vinaigrette, so save it to enjoy with another meal.
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When it comes to salad, texture is everything! You need a good crispy crunchy element to make a great salad, and this carrot walnut salad has got it locked down! |
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Sprouted Lentil Dip & Veggies
Time: 31 Seconds | Servings: 1
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Calories:167kcal Fats:5g Protein:10g Carbs:25g |
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Zucchini Spinach Soup & Sunflower Avocado Bliss
Time: 10 min | Servings: 1
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Zucchini Spinach Soup
Avocado Sunflower Bliss
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Zucchini Spinach Soup
Avocado Sunflower Bliss
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Calories:285kcal Fats:20g Protein:11g Carbs:22g |
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Place 1/4 Cup of Oats in 2 Cups of Water Tonight
This will be for tomorrow's breakfast. Simply place 1/4 cup of steel-cut or whole oats (oat groats would also work well) in 2 cups of water tonight and it will be ready for tomorrow morning's recipe. It will be warm, filling, tasty, and nutritious!
This recipe will be for the next two morning snacks, so consider doubling the recipe and soak 1/2 cup oats tonight. This way, two mornings from now, the snack will be a breeze. Of course there are other snack options if you want something different—it's up to you.
Banana Cranberry Smoothie
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Maple Walnut Oats
Time: 5 min | Servings: 1
If you soaked 1/2 cup oats last night, then double this recipe and refrigerate half to make tomorrow morning’s snack even easier.
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Calories:291kcal Fats:11g Protein:7g Carbs:44g |
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Creamy Cashew Alfredo
Time: 10-15 min | Servings: 1
The Cashew Cheese will be involved in two more meals, so use no more than one-third of the bites.
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Calories:293kcal Fats:15g Protein:15g Carbs:28g |
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Avocado Apple Gadgets
Time: 5 minutes | Servings: 1
Double this recipe, so that tomorrows afternoon snack is all ready to go.
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Calories:196kcal Fats:6g Protein:1g Carbs:36g |
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Taco Fiesta
Time: 10 min | Servings: 1
For a quick lunch tomorrow, make the tacos while all your ingredients are out and wrap them in cling wrap.
The Walnut Bites, Guacamole, and Cashew Cheese will be involved in one more meal, so try to only eat half now.
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Lettuce Tacos Filling Recipe
Taco Meat Recipe
Guacamole Recipe
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Calories:333kcal Fats:25g Protein:7g Carbs:23g |
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Place 1/4 Cup Oats In 2 Cups Water Tonight
You don’t need to soak these oats if you doubled the Maple Walnut Oats yesterday. If you didn’t double the recipe, place 1/4 cup of steel-cut or whole oats (oat groats would also work well) in two cups of water tonight.
Start Soaking Nuts and Seeds This Morning
See below tab—“Prep For Day 5-7”—for a list of nuts and seeds to soak this morning. We suggest placing 1 cup of cashews in a few cups of water for tonight's Cole Slaw recipe as well.
Banana Cranberry Smoothie
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Maple Walnut Oats
Time: 5 min | Servings: 1
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Directions
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Calories:291kcal Fats:11g Protein:7g Carbs:44g |
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Taco Fiesta
Time: 10 min | Servings: 1
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Lettuce Tacos Filling Recipe
Taco Meat Recipe
Guacamole Recipe
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Directions
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Calories:333kcal Fats:25g Protein:7g Carbs:23g |
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Avocado Apple Gadgets
Time: 5 minutes | Servings: 1
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Calories:196kcal Fats:6g Protein:1g Carbs:36g |
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Cozy Cole Slaw and Red Bell Pepper Miso Soup
Time: 20 min | Servings: 2
If you didn’t start soaking the cashews this morning, we suggest soaking them now before you begin the soup.
The Cole Slaw Recipe is for tonight and tomorrows lunch. Eat 1/3 of the recipe tonight and save the other 2/3 for tomorrow’s lunch.
The recipe
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Soup Recipe
Veggies For Soup Recipe
Slaw Recipe
Cashew Mayo Recipe
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For Red Bell Pepper Miso Soup
For Slaw
For Cashew Mayo
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Calories:308kcal Fats:16g Protein:10g Carbs:36g |
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1. Soaking Nuts & Pre-Bag Morning Recipes
The sooner you start soaking the better. It's great if you remember to start soaking them in the morning, but it’s also totally fine if you are just starting to soak them now; by the time you get to the recipe, they’ll have soaked long enough. If you want to learn more about the benefits of soaking nuts and seeds, head over to the Nut Milk From Soaked Nuts section, within the “Beverages" sidebar tab.
Below is a quick reference list of all the nuts and seeds to prepare today. Store, cover, and refrigerate them in their separate jars and containers.
- Time: 10 minutes | Meals: used in 2 meals = 6 Tbsp needed We wanted to give you a second type of pesto to add to your repertoire. This one is on the lighter side, more protein to fats and still tastes amazing. Now, if you really liked the Pumpkin Seed Pesto, then by all means, make it again. Time: 10 min | Meals: Used in 2 meals = 4 Tbsp needed Preface: Do not eat the meal the way you see it now. Eggless salad spread is not meant to be eaten alone. It’s much better accompanied with a wraps, crackers, or salads (we just thought this was a cute picture given the recipe's flavor) Time: 10 min | Meals: Included in 2 snacks Through out the rest of the week add any leftover sprouted chickpeas to your soups, salads and wraps. Time: 10 min | Meals: used in 3 snacks next week - To make a nut milk from raw nuts, you’ll first need to find your nut of choice from the “Soaking Time Chart," then soak your nuts overnight or for at least a 3-4 hours. Then, blend them with a little salt, dates, and vanilla, strain it, and enjoy the remaining liquid for a delicious beverage; it's much better than store-bought nut milks. There are lots of nut milk options, including a quick nut butter alternative to soaking nuts. Head over the the Nut Milks section in the “Beverage” sidebar tab to learn why, how, and which nut or seed milk to make.
2. Base Recipes
Avocado Pesto
This second pesto option is on the lighter side.
Calories:46kcal Fats:3g Protein:2g Carbs:3g
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Eggless Salad Spread
6
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Mediterranean Sprouted Chickpea Salad
11
Calories:203kcal Fats:9g Protein:8g Carbs:28g
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Prep Lentils For Sprouting
[/directions]
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3. Optional
Nut Milk from Soaked Nuts
Apple Pie Smoothie
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[_/su_spoiler]
Banana Coconut Chia Parfait
Time: 5 min | Servings: 1
This recipe will also be used tomorrow morning, so consider doubling and refrigerating half now.
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Banana Coconut Chia Pudding
Partfait
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Calories:278kcal Fats:12g Protein:5g Carbs:41g |
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Cozy Cole Slaw Salad
Time: 10-15 min | Servings: 1
This was the last recipe with Cozy Cole Slaw.
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Sprouted Chickpea Salad
Time: 10 min | Amount: Eat 1/2 of the recipe today
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Salad
Dressing
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Directions
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Sprouting Directions
Dressing
Salad
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Calories:203kcal Fats:9g Protein:8g Carbs:28g |
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Eggless Cabbage Wrap
Time: 10 min | Servings: 1
To save time, tomorrows lunch is also Eggless Cabbage Wrap. While everything is out, make the Cabbage wrap for tomorrow’s lunch, put it in a container and place it in the fridge.
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Apple Pie Smoothie
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[_/su_spoiler]
Banana Coconut Chia Parfait
Time: 5 min | Servings: 1
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Banana Coconut Chia Pudding
Partfait
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Directions
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Calories:278kcal Fats:12g Protein:5g Carbs:41g |
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Eggless Cabbage Wrap
Time: 10 min | Servings: 1
This was the last meal with Eggless Salad. Save the leftovers for the salad party at the end of the week, eat it with some more meals this week, or freeze it for future wraps.
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-[_/su_spoiler]
Sprouted Chickpea Salad
Time: 10 min | Amount: Eat the other 1/2 of the recipe today
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Salad
Dressing
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Directions
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Sprouting Directions
Dressing
Salad
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Calories:203kcal Fats:9g Protein:8g Carbs:28g |
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Avocado Pesto Pasta
Time: 10-15 min | Servings: 1
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Shopping Day!
Remember to head to the grocery store today and get your shopping done for Week 2 and tonight's evening prep. Also, click the tab below called “Days 1-4 Of Next Week” and start soaking the nuts & seeds on the list.
Mango Basil Bliss Smoothie
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Tropical Chia Salad
Time: 5 min | Servings: 1
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Avocado Pesto Salad
Time: 10 min | Servings: 1
This was the last meal with Avocado Pesto. Save it for the salad party, eat it with some more meals this week, or freeze it for later.
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-[_/su_spoiler]
Salad Party
Time: 10-15 min | Servings: Unknown
A salad party occurs at the end of the week or during one of your planned shopping days. It’s a great way to use up all your extra produce before it goes bad. Every salad food item is invited to the party!
If you have any energy bites left have one of those as a snack today.
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A salad party occurs at the end of the week or during one of your planned shopping days. It’s a great way to use up all your extra produce before it goes bad. Every salad food item is invited to the party! |
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Before beginning you’ll need to start soaking three ingredients:
- 5 sun-dried tomato pieces: 10-15 minutes will soften them up and give you some well-flavored soak water.
- 1/4 cup cashews: 20 minutes or more (only soak these if you plan to make the Pumpkin Pie Cookies).
- 3 dates and 1/4 cup pecans: 20 minutes or more; you can soak them together (you only need to soak these if you plan to make the Pumpkin Pie Cookies).
Chunky Tomato Basil Soup
Soak Time: 10 min | Prep Time: 10 min | Servings: 1
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Pumpkin Pie Cookies with Cream Cheese Frosting
Soak Time: 20 min | Prep Time: 20 min | Amount: 3-4 cookies
You may have taken care of this prep yesterday, but if you prefer doing your prep in the morning, go ahead and start at Step 1.
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Cookie Recipe
Frosting Recipe
Servings: cookies
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For Cookie
For Frosting
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Calories:196kcal Fats:11g Protein:4g Carbs:22g |
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1. Soak Nuts & Pre-Bag Morning Recipes
The sooner you start soaking the better. It's great if you remember to start soaking them in the morning, but it’s also totally fine if you are just starting to soak them now; by the time you get to the recipe, they’ll have soaked long enough. If you want to learn more about the benefits of soaking nuts and seeds, head over to the Nut Milk From Soaked Nuts section, within the “Beverages" sidebar tab.
Below is a quick reference list of all the nuts and seeds to prepare today. Store, cover, and refrigerate them in their separate jars and containers. We recommend storing your nuts and seeds in the container that you'll later be using for the recipe itself.
- 1/2 cup pumpkin seeds, soaked for 2 hours to all day
- 1 cup raw sesame seeds un-toasted, soaked for 1 hour to all day (optional; for the tahini if you decide to make it instead of buy it at the store.)
- 1 cup your choice of raw nuts or seeds (optional; if you want to make a Homemade Nut or Seed Milk)
Pre-Make Smoothie Bags
It doesn’t take much time to make a smoothie, but saving even more will give you an extra edge over your old morning routine.
After you finish shopping:
- Head to the kitchen.
- Click the above tabs to look at each morning smoothie for this week.
- Pre-bag the ingredients for each morning smoothie.
- Label the bags with their respective recipes and whatever additional ingredients may need to be added later (liquid, sweeteners, etc).
Quart-sized Ziplock bags work best, but you can always smash or chop greens to fit into a smaller bag.
When labeling the bag, remember to include anything else that you might need to add into the blender with the smoothie ingredients. When finished, place the smoothie bags in the freezer, ensuring that your creations will be extra cool and hassle-free.
[_/su_spoiler]Pre-Make Morning Snack Bags
Pre-making your snack bags isn't as important as pre-making smoothies, but some of our test-run participants found that having quick access to morning snacks was a big advantage.
These morning snacks are quick make'n shake chia jar recipes. Except for the Maple Walnut Oats, these recipes require blending soaked oats, but you can still pre-bag what you will be soaking the night before.
Not sure if you should do this step?
This step is for you if you’re the type of person who is used to grabbing a coffee or quick breakfast in morning; we want to keep your morning prep routine as close to your old habits as possible, saving you mental energy and ensuring that you don't miss your morning snack.
After you’re finished pre-bagging the smoothie ingredients:
- Click the tabs at above to see each morning's snack.
- Pre-bag the ingredients for each morning snack in the week (you can double some of the morning snacks so that you only need to prep four snack bags).
- Put them in ziplock bags.
- Label with their intended day and anything that needs to be added later (liquid, sweeteners, etc).
TIP: You really only need to make four morning snack bags, because three of the morning recipes—Simple Chia Pudding, Maple Walnut Oats and Banana Coconut Chia Parfait—are for two days back-to-back. When you make those recipes on their first day, simply double the batch and save time later in the week.
Small sandwich bags work fine.
When labeling the bag, remember to include anything else you might need to add later, such as liquid or sweeteners. When finished, place the snack bags in the fridge and you are set for the week.
You morning routine will now consist of grabbing a bag, pouring it into a jar, adding wet ingredients, and enjoying on-the-go. This can replace whatever morning ritual you had before, and it’s fun to watch the chia transform your jar into a tasty snack.
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2. Base Recipes (Dressings & Dips)
Sesame Ginger Dressing
Time: 10 min | Meals: used in 3 meals
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Servings: Tbsp
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Cilantro Cleanse Dressing
Time: 10 min | Meals: used in 1-4 meals
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Servings: Tablespoons
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Calories:33kcal Fats:3g Protein:0.1g Carbs:1g |
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Pumpkin Seed Dulse Bites
Time: 15 min | Amount: 8-10 bites
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Servings: bites
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Rating: 5
You:
Sweet’n Spicy Sauce
Prep Time: 10 min | Meals: used in 2 meals
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Servings: Tablespoons
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Sprouted Lentil Dip
Time: 10 min | Meals: used in 3 meals
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Calories:115kcal Fats:5g Protein:7g Carbs:15g |
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3. Optional
How to Make Raw Tahini
Time: 10-15 min | Amount: 1 1/2 cup
The Sweet’n Spicy sauce requires tahini; if you did not make Tahini, you can buy some at a natural grocery store.
Tahini is a butter made from sesame seeds found in many Middle Eastern dishes and hummus recipes. You can use it in salad dressings, dips, and spreads. It is also be a great base in vegan mayo because of its rich flavor.
Store-bought tahini is pretty expensive sometimes hard to find. The good news is homemade tahini is inexpensive and easy to make. Give one of the recipes below a try.
Soaking and sprouting sesame seeds will neutralize the growth-inhibiting enzyme that’s found naturally in seeds and nuts, which makes them harder to digest. Soaking makes the seeds easier to digest and more nutritious for the same reasons that sprouts are more nutritious. They also have enzymes that aid in digestion.
Tahini is a butter make from sesame seeds, found in many Middle Eastern dishes and hummus recipes. You can use it in salad dressings, dips, and spreads, and its rich flavor makes it a great base for vegan mayo. The store-bought version of this delicious and nutritious butter is pretty expensive and hard to find, but luckily, it’s inexpensive and easy to make from scratch. |
Tahini is a butter make from sesame seeds, found in many Middle Eastern dishes and hummus recipes. You can use it in salad dressings, dips, and spreads, and its rich flavor makes it a great base for vegan mayo. The store-bought version of this delicious and nutritious butter is pretty expensive and hard to find, but luckily, it’s inexpensive and easy to make from scratch. |
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Quick Tahini Recipe
More Time but Healthier Tahini Recipe
Servings: cup
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For Quick Tahini
For More Time but Healthier Tahini Recipe
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Miso Mayo
Time: 10 min | Amount: 1/2 cup
We have the Dulse Burrito on day 1 accompanied with Miso Mayo but you can use Cilantro Dressing (or other past Homemade Dressings) instead and skip needing to make this Miso Mayo recipe. You might also have some left from last week, if it was in the fridge, it should still be good. Of course, if you liked this recipe, then make away, it will only take around 10 minutes.
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Servings: Tbsp
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Calories:79kcal Fats:8g Protein:0.4g Carbs:2g |
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Nut Milk From Soaked Nuts
To make a nut milk from raw nuts, you’ll first need to find your nut of choice from the “Soaking Time Chart," then soak your nuts overnight or for at least a 3-4 hours. Then, blend them with a little salt, dates, and vanilla, strain it, and enjoy the remaining liquid for a delicious beverage; it's much better than store-bought nut milks.
There are lots of nut milk options, including a quick nut butter alternative to soaking nuts. Head over the the Nut Milks section in the “Beverage” sidebar tab to learn why, how, and which nut or seed milk to make.
[_/su_spoiler]Week 2 Survey & Finishers Submission Form
At anytime during this week feel free to click the button below to give us little feedback on a recipe, day, layout etc. You can fill it out as many times as you want, even if it’s only to rate one recipe. At the end of the week remember to click the button below to fill out the finishers submission form for your completion award.
We greatly appreciate hearing from you and how your experience is going.
[button link="https://rawfoodmagazine.polldaddy.com/s/reset-week-2-survey" size="large" icon="heart" bg_color="#fb7e00" border="#fb7e00" window="yes"]Week 2 Survey & Finishers Form[/button][/DAP]