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 simple.
This Week 1 page is for Reset 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 simple.
This Week 1 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=””]
Cleanser, start your engines! Or just rev your blender.
At this point, you likely just completed your smoothie-filled prep week, which we hope was an enjoyable experience. If you had any particularly exciting results from smoothie week, please let us know!
Now that you’ve prepped yourself and your kitchen, let’s talk about this week’s menu, which features Mediterranean-influenced recipes mixed in with some simple and filling recipes. It’s no secret that a Mediterranean diet can do wonders to your health—and our raw vegan cleanse version will take you above and beyond anything you might anticipate from a traditional meal plan. Consuming only fresh, raw ingredients will help you not only achieve the freshest flavors, but the best nutritional support as well. And as for taste, fresh herbs like basil and parsley along with garlic and olive oil accent many of the recipes, making it as delicious a meal plan as it is a healthy one. Feel free to adjust the recipes for taste as you go along.
Once again, welcome to Week 1. To help keep everything organized, easy, and digestible, we have each day tabbed at the top.
Get your shopping done, click on your current day, take it one meal at a time, and happy cleansing!
Shopping Lists & Meal Plan
You have 3 different ways to access the Shopping List, Meals Plan and Bulk Items List. If you have a different way you’d like to access the shopping list, let us know and we’ll add it.
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.
Shopping List For Produce
[ingredients title=”Produce For Week 1″]Greens:
Arugula – 10 oz bag (2 cups)
Collard – 1 bunch (9 leaves)
Kale – 1 bunch or 16 oz bag (6 cups)
Romaine – 1 head
Spinach – 2 bunches OR 16 oz bag (6 cups)
Herbs & Root:
Garlic – 2 bulbs (10 cloves)
Basil – 1 bunch (1 cup)
Mint – 1 bunch (1/2 cup)
Ginger – 1 inch small piece
Parsley – 1 bunch (1 cup)
Fruit:
Lemons – 4-5 (1/2 cup lemon juice) Banana – 5
Orange – 2
Apple – 1
Pear – 2
Kiwis – 4
Mango – 1 (disregard this if you purchased a bag of frozen mangos)
Veggies:
Tomatoes – 8 large (6 cups)
Yellow Onion – 2 (2 cups)
Celery – 1/2 rib
Cucumbers – 2
Avocado – 3
Zucchinis – 7
Red Bell Pepper – 4
Mushrooms – 1 carton
Green Onions – 1 bunch
Sprouts – 1 bag or carton
Carrots – 4 large (4 cups)
Yellow Squash – 1
Cauliflower – 1/2 head
Olives – 6 oz (1/4 cup)
Beets – 1 bunch (2 beets)
Red Onion – 1
Snow/snap peas – 1 bag (2 cups)
Liquids
Unsweetened None-dairy Milk – 1 liter (22 oz) 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 – 1 Liter (optional) (32 oz)
Orange Juice (not from concentrate) – 10 oz To save time and money, we suggest to buy 64 oz of fresh squeezed orange juice to last the whole 21 days. Then just freeze the amount used in week 2 & 3 and thaw when that week begins.
Optional
Capers – 1 small jar
Nuts for Nut Milk – 2 cups worth
Dill – 1 bunch
Coconut Flour – 2 Tbsp (or just food process coconut flakes)
[/ingredients]
Shopping List For Staple Ingredients
Below Is The Staple Ingredients that you can buy in bulk. If you went through prep week and already purchased the Staple Ingredients for the 21 Days then you’re all set and you can disregard the 2 pages below.
If you’ve not yet purchased the Staple ingredients then you have two option below.
Option #1: You can purchased just the staple ingredients for Week 1 Only (using the first tab below).
OR
Option #2: You can purchase all the Staple Ingredients for the entire 21 Days (using the second tab below). If you choose this option then you can disregard option #1 below because the option #2 covers the staple ingredients for all 3 weeks.
Spices & Powders:
Nutritional yeast - 1/3 cup*
Sea Salt - 2 tsp
Cayenne - 1/8 tsp
Black Pepper - 1/4 tsp
Paprika - 2/3 Tbsp
Cinnamon - 1 tsp
Pure Vanilla Extract - 2/3 Tbsp
Curry Powder - 1/2 Tbsp
Cumin - 1 tsp
Liquid & Oils
Extra Virgin Olive Oil - 5.1 oz (2/3 cup)
Coconut Vinegar or ACV - 2.2 oz* (1/4 c)
Miso (white, red or chickpea) - 3.8 oz* (3/4 cup)
Raw Honey - 3.9 oz* (1/3 cup)
100% Maple Syrup - 1.5 oz* (2 1/4 Tbsp)
Tamari or Coconut Aminos - 1 Tbsp*
Carob Chip - 1 Tbsp*
Dulse Flakes - 1 oz* (1/3 cup)
Tahini - 2 1/2 Tbsp (or DIY)
Nuts, Seeds & Dry Fruit
Sun-Dried Tomatoes - 1.4 oz * (3/4 cup)
Sunflower Seeds - 5 oz* (1 cup)
Chia Seeds - 2.8 oz* (1/2 cup)
Unsweetened Coconut Flakes- 1.7oz* (1/2 cup)
Raisins or Goji Berries - 1.3 oz (1/3 cup)
Oats (steel-cut, whole or groats) - 3.8 oz (3/4 cup)
Walnuts - 2.1 oz* (1/2 cup)
Dates - 8*
Flax Seeds - .3 oz* (1 Tbsp)
Cashews - 1.5 oz* (1/3 cup)
Almonds - 1.6 oz (1/3 cup)
Almond Butter - 1 Tbsp
Peanuts - 1 Tbsp
Pumpkin Seeds - 2.25 oz* (1/2 cup)
Sesame Seeds - 1 oz* (3 Tbsp)
Lentils - 6 oz (1 cup)
Frozen Fruit:
Strawberries - 16 oz bag (4 cups)
Pineapple - 10 oz bag (2 cups)
Berries - 12 oz bag (3 cups)
* These items may be easier to find at your local health food store or online
[/ingredients][_/su_spoiler]The list below covers the staple ingredients for All 21 DAYS. These are the ingredients that can keep the entire 21 Days. If you choose this option, remember to disregard the Week 1 only Staple Ingredients Shopping List.
[ingredients title="Staple Ingredients For ALL 21 DAYS"]Spices & Powders:
Black Pepper - 2 tsp
Paprika - 1 Tbsp
Cinnamon - 2 Tbsp
Pure Vanilla Extract - 2 oz (1/4 cup)
Curry Powder - 1/2 Tbsp
Tarragon - 1 tsp
Garlic Powder - 1 tsp
Oregano - 2 tsp
Cumin - 2 tsp
Chili Powder - 1 tsp
Powder Greens / Spirulina - 1 oz (1/4 cup, optional)
Liquid & Oils
Olive Oil - 10 oz (1 1/4 cups)
Coconut Vinegar or ACV- 7 oz (3/4 cup)
Miso (white, red or chickpea) - 8 oz (1 1/2 cups)
Raw Honey - 9 oz (3/4 cup)
100% Maple Syrup - 7.5 oz (2/3 cup)
Almond Butter - 4 oz (1/2 cup)
Tamari or Coconut Aminos- 5 oz (1/2 cup)
Tahini - 4 oz (1/2 cup or make DIY with sesame seeds)
Coconut Oil - 2 oz (1/4 cup)
Sesame Oil - 1 Tbsp (optional, can use another oil)
Nuts, Seeds & Dry Fruit
Sun-Dried Tomatoes - 1.4 oz (3/4 cups, optional)
Raw Pumpkin Seeds - 4.5 oz (1 cup)
Raw Sunflower Seeds - 10 oz (2 cups)
Chia Seeds - 12 oz (2 cups, add more for smoothies)
Unsweetened Coconut Flakes - 5 oz (1 1/3 cups)
Raisins or Goji Berries - 8.7 oz (1 1/2 cups)
Oats (steel-cut, whole, oat groats) - 10 oz (2 cups)
Walnuts - 11 oz (2 1/2 cups)
Dried Blueberries - 1.2 oz (1/4 cup)
Flax Seeds - 1.5 oz (1/4 cup)
Cashews - 15 oz (3 1/4 cups)
Peanuts - 1.2 oz (1/4 cup)
Pecans - 1.2 oz (1/4 cup) or walnuts
Sesame Seeds - 2.5 oz (1/2 cup) add 1 cup if planing to make Homemade Tahini.
Dates - 12 oz (18) (These can be hard to find or expensive. Substitute with raisins if you want.)
Almonds - 2 oz (1/3 cup) If you’re planning to make Homemade Almond Milk then add 4 cups.
you are planning to make butter then add 1 1/2 more cups and skip buying almond butter.
Lentils - 15 oz (2 cups, none-heated, sprout-able) Chickpeas - 7.1 oz (1 cup none-heated, sprout-able)
Frozen Fruit:
Strawberries - 1 large frozen bag (6 1/2 cups)
Blueberries - 1 large frozen bag (5 cups)
Pineapple - 1 large frozen bag (9 cups)
Mango - 1 large frozen bag (5 cups)
Special/Superfood Ingredients
If you entered with the Superfood Gift Package then these items below will be shipped to you and there is no need to find and purchase them. If you entered without the Gift Package and would like one then click here to learn more about it and order a package shipped to your doorstep.
Dulse Flakes - 2.5 oz (2/3 cup)*
Carob Chips - 1 Tbsp*
Black Salt - 1/8 tsp*
Maca - 1 Tbsp*
Nori Sheets - 4 sheets*
Hemp Hearts - 1.3 oz (1/4 cup)*
Nutritional yeast - 3 oz (1 1/2 cup)*
Turmeric - 1/2 tsp*
Pumpkin Pie Spice - 1/4 tsp*
Himalayan Pink Salt - 2 oz (2-3 TBS)*
Cayenne - 1 tsp
Cardamom - 1/4 tsp*
* These items may be easier to find at your local health food store or online
[/ingredients] [_/su_spoiler]This is the 5 page PDF with the Shoppings Lists & Meal Plan. The last page of this PDF has the option to buy all the staple in ingredients of for the entire 3 weeks.
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/Week1-Shopping-List-and-Meal-Plan-21Day-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.
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Below Is The Staple Ingredients that you can buy in bulk. If you went through prep week and already purchased the Staple Ingredients for the 21 Days then you’re all set and you can disregard the 2 pages below.
If you’ve not yet purchased the Staple ingredients then you have two option below.
Option #1: You can purchased just the staple ingredients for Week 1 (using the first page below).
Option #2: You can purchase all the Staple Ingredients for the entire 21 Days (using the second page below. If you choose this option then you can disregard option #1 below because the option #2 covers the staple ingredients for all 3 weeks.
Option #1: Only Staple Ingredients For Week 1
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Option #2: Staple Ingredients For all 3 Weeks (Including Week 1)
This will take care of all the Staple Ingredients for all 3 weeks. These are the ingredients that can last the entire 3 weeks without spoiling. That way the rest of the Reset you will only need to shop for the produce. Week 2 and 3 will have a section showing you the amount of staple ingredients needed to get through the week so you can do a double check.
If you choose this option then disregard option #1 above cause the staple ingredients for week 1 are included here. The digital checklist is below the image if you prefer to use that.
PDF Of All Week 1 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 1.
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 44 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 14 pages).
[button link=”https://s3.amazonaws.com/21-day-raw-food-reset/Week1-Recipes-21-Day-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/Week1-Recipes-Black-And-White-Quick-List-21-Day-Raw-Food-Reset.pdf” icon=”download” color=”green” window=”yes”]Quick List PDF[/button]
This session will cover morning prep and base recipes for your afternoon and evening meals, and is crucial to having a peaceful, easy, and rawtastic week. We don’t want you to tamper with your habits and weekly schedule, especially during work days; a complex raw meal plan will only tempt you to fall back on unhealthy but more convenient options.
There are two preparation sessions a week: the evenings of Day 7 and Day 4, or Sunday and Thursday evenings (if you follow a normal work week).
These are great guidelines if you follow an average work week, but you’re welcome to change the prep sessions to work with your schedule. Sunday evening prep is scheduled to ensure you have an easy start of your work week, for instance, but if you’d rather switch it to Monday morning, that’s perfectly fine.
The only thing we strongly suggest is doing both prep sessions instead of making the entire meal each day. This is also a great lifelong habit to create beyond the Reset; such routines make it easier to eat healthy and with intention.
1. Soaking Nuts & Pre-Bagging 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.
- 1 cup sun-dried tomatoes, soaked 1 hour to all day
- 1/4 cup pumpkin seeds, soaked 2 hours to all day
- 1/2 cup sunflower seeds, soaked 2 hours to all day
- 1 cup dry lentils, place in glass container with water, cover and soak for 8 hours on counter or fridge. (these will be sprouted for the Sprouted Lentil Dip on Day 4)
- 1 cup your choice of raw nuts or seeds, optional (if you want to make a Homemade Nut Milk)
Time-saving tip: Store your nuts and seeds in the container that you'll later be using for the recipe itself.
[_/su_spoiler]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.
[_/su_spoiler]-
2. Base Recipes
Blueberry Muffin Bites
Time: 20 min | Amount: Used in 2 snacks = 4-6 bites needed
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Calories:49kcal Fats:2g Protein:1g Carbs:7g |
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Miso Mayo
Time: 10 min | Meals: used in 2 meals = 2-4 Tbsp needed
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Servings: Tbsp
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Calories:79kcal Fats:8g Protein:0.4g Carbs:2g |
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Tomato Arugula Salad
Prep Time: 10 min | Meals: used in 2 meals
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Sun-dried Marinara
Time: 10 min | Meals: used in 2 meals = 1 cup needed
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Pumpkin Seed Pesto
Time: 10 minutes | Meals: used in 3 meals = 7 Tbsp needed
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Servings: Tbsp
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Calories:57kcal Fats:5g Protein:2g Carbs:1g |
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Tu’no (vegan tuna)
Time: 10-15 min | Meals: used in 2 meals = 5 Tbsp needed
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Servings: Tablespoons
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Calories:53kcal Fats:5g Protein:2g Carbs:2g |
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Prep Lentils For Sprouting
Time: 10 min | Meals: used in 4 meals
[directions title="Directions"]- Place 1 cup dry lentils into a glass jar and fill with filtered water.
- Place in fridge or on counter and let soak for 8 hours.
- After soaking rinse and drain a couple times.
- Place lentils on sprouting tray or in a container with holes on the bottom. Cover the top with a paper towel and rubber band. You can also use the same glass container you soaked with, just tip the container 45% so the excess water can drain.
- 2-3 times a day rinse and spin excess water out.
- After 2-3 days the sprouts should have little tails. Once you see the tails they are ready.
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3. Optional
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]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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Pumpkin Seed Pesto Wrap
Time: 10-15 min | Serving: 1
Future meals will use some of these recipes, so save 1/2 of the Tomato Basil Salad and 1/3 of the Pumpkin Seed Pesto.
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Calories:328kcal Fats:23g Protein:9g Carbs:26g |
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Snacking is a great way to sustain energy, lose weight, and keep your body satisfied to avoid impulsively overeating. The goal is to discover new raw snacks but also enjoy the classic raw snacks that you love. If you feel like eating a different snack, browse through the “Snack” sidebar tab.
Smoothies are another great snack. The“Smoothie” sidebar tab lists more than 15 great smoothies, including some special and extreme smoothies that you won’t find in the Reset.
Blueberry Muffin Bites
Enjoy 1-2 bites for a snack. If you have another I won’t tell:)
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Calories:49kcal Fats:2g Protein:1g Carbs:7g |
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Classic Italian Pasta
Time: 10 min | Servings: 1
While the spiralizer is out, make enough for two meals. Tomorrow’s lunch will include zucchini noodles, so place your extras in a container and refrigerate.
Also, use no more then a 1/2 of the Sun-dried Marinara; the other half will be used for tomorrow’s lunch.
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Calories:331kcal Fats:17g Protein:20g Carbs:36g |
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Simple Chia Pudding
Time: 5 min | Servings: 1
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Pesto Marinara Pasta
Time: 10-15 min | Servings: 1
More than one meal includes Pumpkin Seed Pesto, so use no more then half of the recipe.
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Calories:270kcal Fats:11g Protein:18g Carbs:30g |
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Blueberry Muffin Bites
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Servings: bites
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Calories:49kcal Fats:2g Protein:1g Carbs:7g |
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Tu’no Wrap & Red Bell Pepper Miso Soup
Time: 20 min | Servings: 1
We suggest doubling the Tu’no Wrap recipe and making enough for tomorrow’s lunch. Remember, use no more then a half of the Tu’no; the other half will be used in tomorrow’s lunch.
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Soup Recipe
Veggies for Soup Recipe
Tu'no Wrap Recipe
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For Red bell Pepper Miso Soup
For Tu'no Wrap
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Calories:299kcal Fats:14g Protein:13g Carbs:39g |
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[_/su_spoiler][_/su_accordion]
Place 1/4 Cup Oats & 1/4 Cups of Walnuts in Three 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) & 1/4 cup of Walnuts in 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 & 1/2 cup of Walnuts 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.
Kiwi Kale 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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[_/su_spoiler]
Tu’no Wrap
Time: 10-15 min | Servings: 1
This is the last meal with Tu’no and Miso Mayo, so you can use the remainder however you like. You can eat any leftovers with another meal, save it for the salad party at the end of the week, or freeze it for future wraps. The Tu’no will be in two recipes during Week 3, so you’re welcome to freeze it until then. The Miso Mayo will be used in a recipe early next week.
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Calories:313kcal Fats:24g Protein:12g Carbs:22g |
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Roman Cookies
Time: 37 seconds | Serving: 3-4 cookies
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Servings: serving
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Calories:185kcal Fats:5g Protein:2g Carbs:38g |
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Zucchini Spinach Soup & Avocado Sunflower 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 Oats & 1/4 Cups of Walnuts in Three Cups of 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.
Kiwi Kale 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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Pumpkin Seed Pesto Salad
Time: 10 min | Servings: 1
This is the last meal with Pumpkin Seed Pesto and Tomato Arugula Salad. You can save leftovers for end-of-week salad party, eat it with some more meals this week, or freeze it for future wraps.
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Roman Cookies
Time: 37 seconds | Serving Size: 3-4 cookies
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Servings: serving
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Calories:185kcal Fats:5g Protein:2g Carbs:38g |
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Veggie Power Pasta
Soak Time: 20 min | Prep Time: 10 min | Servings: 1
BBQ veggies will be used tonight and tomorrow; this is a heads-start on the next three days’ worth of base recipes. There’s no need to double the BBQ veggies recipe, as it’s already made to be for two meals—but if you really love it, eat it all and make more.
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This wicked take on zucchini noodle pasta takes it up a notch with some spiralized yellow squash and marinated veggies! A rich and delicious raw vegan pasta. |
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Veggie Power Pasta
Toppings
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Calories:350kcal Fats:10g Protein:20g Carbs:49g |
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BBQ Marinade
Chopped Veggies
Servings: cups
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Directions
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Calories:205kcal Fats:6g Protein:7g Carbs:31g |
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1. Start Soaking Nuts & Seeds
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.
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2. Make Base Recipes
Garlic Avocado Dressing
Time: 10 min | Meals: up to 5 meals = 8 Tbsp needed
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Servings: Tablespoons
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Falafel Bites
Time: 15 min | Meals: used in 3 meals = 3-5 bites needed
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Servings: bites
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Directions
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Calories:62kcal Fats:5g Protein:2g Carbs:3g |
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Tabouli
Time: 15 min | Meals: used in 3 meals = 2-3 cups need
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Servings: cups
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Directions
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Calories:135kcal Fats:10g Protein:5g Carbs:10g |
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Cashew Hummus
Time: 10 min | Meals: used in 3 meals = 3-5 Tbsp needed
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Servings: Tablespoons
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Sprouted Lentil Dip
Time: 10 min | Meals: used in 4 meals
Through out the rest of the week add any leftover sprouted lentils to your soups, salads and wraps.
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Calories:115kcal Fats:5g Protein:7g Carbs:15g |
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3. Optional Recipe
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]Berry Beet Liver Cleanser
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Banana Coconut Chia Parfait
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.
Remember to save the other half of the banana for todays afternoon snack.
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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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Mediterranean Crunch Salad
Time: 15 min | Servings: 1
The Falafel Bites are going to be used in three additional meals, so try not to use more than a third here.
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Sprouted Lentil Dip & Veggies
Time: 31 Seconds | Servings: 1
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Directions
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Calories:167kcal Fats:5g Protein:10g Carbs:25g |
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BBQ Marinated Veggies & Tabouli Salad
Time: 20 Min | Servings: 1
If you’ve followed the prep session then you’ve already made both of these recipes…. #easynight! This is the last meal with the BBQ Veggies so eat as much as you want. The Tabouli Salad is going to be used in another 2 other meals so try to only eat about 1/3 of the recipe. If you’d like, try adding a little Tamari to the Tabouli for a little asian zing.
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[_/su_spoiler]
Berry Beet Liver Cleanser
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Servings:
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Banana Coconut Chia Parfait
Time: 5 min | Servings: 1
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Banana Coconut Chia Pudding
Partfait
Servings:
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Directions
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Calories:278kcal Fats:12g Protein:5g Carbs:41g |
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Tabouli Wrap
Time: 10 min | Serving: 1
The Cashew Hummus and dressing will be used in another three meals, so try to use no more then a quarter of the Hummus. The Tabouli is for one more meal, try to save half.
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Hummus and tabouli wrap recipe for the raw vegan in you. Healthy and tasty! |
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Calories:270kcal Fats:18g Protein:11g Carbs:25g |
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Sprouted Lentil Dip & Veggies
Time: 31 Seconds | Servings: 1
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Servings:
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Directions
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Calories:167kcal Fats:5g Protein:10g Carbs:25g |
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Romaine Falafel Wrap & Curry Soup
Time: 20 Min | Servings: 1
While everything is out we suggest doubling the Romaine Falafel Wrap recipe for tomorrow’s lunch.
Also, the Dressing is going to be used in another two meals, so try to use no more then a third of the Hummus and Dressing. The Falafel Bites are for one more meal, try to save half.
Disregard the photo as an example. Way to many falafel bites in the wrap.
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Romaine Falafel Wrap Recipe
Curry Recipe
Soup Recipe
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Romaine Falafel Wrap
Curry Soup
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Calories:353kcal Fats:22g Protein:7g Carbs:40g |
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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.
Berry Crunch Smoothie Bowl
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Bowl Ingredients
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Tropical Chia Salad
Time: 5 min | Servings: 1
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Romaine Falafel Wrap
Time: 10 min | Serving: 1
This was the last meal using Falafel Bites. You can eat the leftovers with another meal or freeze it for another week. The recipe calls for one wrap but if you are hungry by all means go for a second one.
The Dressing is for one more meal, so try to use no more than half.
Disregard the picture as an example: It’s was one of our first shots and as you can see we obviously we went for cute looking instead of practical. Eating 9 falafel bites would definitely fill up till you felt like exploding. The ingredients & directions covers how much to eat.
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Tabouli Wrap
Time: 10 min | Serving: 1
This was the last meal with Hummus, Tabouli and Garlic Avo Dressing. The sprouted lentil dip will be used in two snacks next week. Enjoy leftovers with the Salad Party tonight or use in another meal or freeze for a future week.
Also, if you’re planning on enjoying the dessert tonight you might want to consider cutting this recipe in half.
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Hummus and tabouli wrap recipe for the raw vegan in you. Healthy and tasty! |
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Servings:
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Directions
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Calories:270kcal Fats:18g Protein:11g Carbs:25g |
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Salad Party
Time: 10-15 min | Servings: 2
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!
There might be leftover base recipes after the salad party. That is normal, its hard to fit every type of person and we wanted the dressings (for example) to last into the following weeks so you can enjoy it with other recipes. If you have way to much or to little of one base recipe, please let us know with the orange button below so we can continue to adjust it.
Any leftover leafy greens
Any leftover salad veggies, chopped
Any leftover homemade recipes (Garlic Avocado Dressing, Tabouli, Pesto, Tu’no, Miso Mayo)
Nuts, seeds, and raisins
- Mix it all together and have a salad party!
Try to save enough Tabouli and Hummus for tonight's wraps.
[/directions][_/su_spoiler]Cookie Dough Shake
Prep Time: 10 min | Servings: 1
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Ice Cream Recipe
Cookie Dough Recipe
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Calories:322kcal Fats:12g Protein:5g Carbs:51g |
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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 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 [_/su_spoiler] 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
[/directions]
[_/su_spoiler]
3. Optional
Nut Milk From Soaked Nuts
Week 1 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-1-survey" size="large" icon="heart" bg_color="#fb7e00" border="#fb7e00" window="yes"]Week 1 Survey & Finishers Form[/button] [/DAP]