POWER LUNCHES
POWER LUNCHES 10 lunch meals that will have you feeling light, energized and focused for the rest of the afternoon
© Ashley Pitman
www.vixi.com
CHOPPED POWER SALAD YIELD: 2 servings INGREDIENTS FOR THE DRESSING: • 1 1/2 tbsp extra virgin olive oil • 1 1/2 tbsp red wine vinegar • 1 tsp raw honey or coconut nectar • 1/2 tsp sea salt • Pinch of black pepper INGREDIENTS FOR THE SALAD: • 1 heads leaf lettuce, cleaned and chopped into small pieces • 1/2 can garbanzo beans (aka chickpeas), drained and rinsed • 2 artichoke hearts packed in water, rinsed, dried and quartered • 3 green onions – root end removed, white part + 4 inches green part finely chopped • 1 small avocado, diced • 1 tomato, seeded and diced • 1 celery stalks, diced • 1 1/2 tbsp good quality blue cheese crumbles • 1 tbsp raw, hulled sunflower seeds
© Ashley Pitman
www.vixi.com
DIRECTIONS: 1. Combine dressing ingredients in a large salad bowl and whisk together. Add salad ingredients and toss to coat. 2. The goal is to have all of the ingredients be about the same size, about 1/2 inch cubes. Also, give the lettuce a good chop – salad is always easier to eat with chopped lettuce.
© Ashley Pitman
www.vixi.com
BLACK BEAN & QUINOA SALAD YIELD: about 2 servings INGREDIENTS FOR DRESSING: • 1/4 cup olive oil • 1 tbsp coconut nectar (or honey) • 1/4 tsp cayenne pepper • 1/2 tsp cumin • 1 clove garlic, chopped or pressed INGREDIENTS FOR SALAD: • 3/4 cup dry quinoa • 1/2 can whole black beans • 1/3 cup corn • 1/2 red bell pepper • small handful cilantro • 4-5 green onions DIRECTIONS: 1. Combine all dressing ingredients in bowl and set aside to allow the garlic to diffuse. 2. Cook quinoa according to package instructions. (With whole grains in general, double the amount of water for the amount of grains you are cooking, combine water and grains in a pot,
© Ashley Pitman
www.vixi.com
bring to a boil, then simmer until the water is cooked into the grains. In this case, 1.5 cups of water and 3/4 cup quinoa should take about 15-20 minutes to cook. Careful to not let it burn!) 3. While the quinoa is cooking, chop the red bell pepper and green onion into small pieces. 4. Drain and rinse the black beans. Make sure to give them a good run under the water and drain out completely. 5. Give the cilantro a medium chop. 6. Combine all ingredients and dressing and fold together. Salt and black pepper to taste. This dish can be served warm or chilled.
© Ashley Pitman
www.vixi.com
TABOULI YIELD: 2 servings INGREDIENTS: • 1/2 an apple (or 1 small apples) • 1/2 cup quinoa, sprouted or cooked • 2 lemons • 1/2 cup olive oil • 1/2 cucumber, finely chopped • 1 tomatoes, finely chopped • 1 tsp dried mint • 1/4 tsp sea salt • 1/2 tsp pepper • 1 /2tsp oregano • 1/4 cup loosely packed parsley, finely chopped DIRECTIONS: 1. In a saucepan, add the quinoa and 1 cup of water. Bring to a boil, reduce heat and let simmer for about 15 minutes. 2. Put the quinoa in a large bowl and place the cucumbers and parsley on top. 3. In a blender, process lemon juice, olive oil, mint, salt, and pepper until smooth. Pour half the dressing over the quinoa and cucumbers and let marinate for 1/2 hour. 4. Add the remaining dressing and toss the salad before serving.
© Ashley Pitman
www.vixi.com
LUMINOUS NUT Pâté Original recipe from Kimberly Snyder YIELD: about 1 1/2 cups INGREDIENTS: • 1/2 cup almonds • 1/2 cup pumpkin seeds • 1/2 cup sunflower seeds • 2 tbsp fresh lemon juice • 1 1/2 tbsp Bragg Liquid Aminos or nama shoyu • 1 small zucchini, chopped • 1-inch piece of gingerroot, peeled and grated • 1 small garlic clove, finely chopped • 1 heaping tbsp white onion, chopped • 1/8 tsp cayenne pepper • 1 heaping tbsp nutritional yeast • 1/2 tsp turmeric DIRECTIONS: 1. Soak the almonds, pumpkin seeds and sunflower seeds overnight and rinse well before using. 2. Put the lemon juice, Bragg Liquid Aminos or nama shoyu in the blender first. Add in the zucchini, ginger, garlic and onion. Lastly add the cayenne pepper, nutritional yeast and turmeric and blend
© Ashley Pitman
www.vixi.com
until smooth. Next, add in the seeds and nuts and blend again. 3. Enjoy by scooping on top of a green salad, but remember to eat a good majority of the salad first.
© Ashley Pitman
www.vixi.com
THE BLISS BURITO YIELD: about 3 burritos INGREDIENTS FOR DRESSING: • 1 Tbsp dijon mustard • 1 tsp fresh lemon juice • 1/2 tsp nutritional yeast • Black peper, to taste • Celtic or Himalayan sea salt, to taste INGREDIENTS FOR BASE MIXTURE: • 1 cup diced celery (about 2 long stalks) • 1/3 cup diced white onion • 1/3 cup chopped parsley • 1 avocado • 3 Untoasted nori wrappers • Sprouts OPTIONAL ADD ONS: • A handful of spinach • A handful of chopped kale leaves
© Ashley Pitman
www.vixi.com
DIRECTIONS: 1. Mix the mustard, lemon juice and nutritional yeast together. Add the celery, onion and parsley to the dressing bowl. Mix everything well. Season with black pepper and a little bit of sea salt to taste. 2. Cut the avocado lengthwise & remove pit. Scoop out the flesh and cut into lengthwise strips. 3. Lay nori wrappers on a flat surface. Place avocado strips down the center of each nori wrapper leaving a few inches on each edge. Next spoon some of the celery mixture on top of the avocado strips. Top with sprouts and any add-ons you like. Wrap up the nori as you would a burrito, by folding the ends up, then rolling.
© Ashley Pitman
www.vixi.com
SALAD WRAP YIELD: 2 wraps INGREDIENTS: • 2 cups salad greens • 2 sprouted tortillas (wheat free, gluten free) • 2 tbsp any salad dressing you like • 2-4 tbsp raw hummus • 1⁄4 cup carrots, shredded • 1⁄4 cup beets, shredded • 1⁄8 cup onion, finely diced DIRECTIONS: 1. In a bowl, mix the salad greens with the dried cherry vinaigrette. 2. Spread a layer of hummus on the tortilla. 3. Dump the salad greens onto the tortilla and sprinkle with carrots, beets and onion. 4. Wrap it up and enjoy!
© Ashley Pitman
www.vixi.com
KIND CURRIED CAULIFLOWER SOUP YIELD: 2 servings INGREDIENTS: • 1 large head cauliflower, chopped • 1 large handful of arugula leaves • 1 tbsp ghee (substitute for sesame seed or grape seed oil for a vegan version) • nch fresh ginger • 2 cloves garlic, minced • 4 cups water • 2 tsp curry powder • 1 tsp turmeric powder • 3 tbsp hemp seeds • 3 tbsp toasted sesame seeds • Sea salt and pepper to taste DIRECTIONS: 1. Heat the ghee in a large pot over medium heat. Add garlic and chopped ginger, stirring, until translucent. Add the curry powders, turmeric, and salt to taste. Cook for 1 minute. Add the cauliflower and stir to mix well. Add enough water to cover the cauliflower; bring to a boil and simmer for 10 minutes, or until the cauliflower is just tender. 2. Using a blender or food processor, puree the cauliflower mixture with hemp seeds and toasted sesame seeds. Add more hot water if the soup is too thick. Transfer back to the pot and bring to a simmer and season with black pepper. Add chopped arugula and mix 3. Serve over crumbled flax seed crackers or a toasted piece of sprouted bread. © Ashley Pitman
www.vixi.com
KITCHARI YIELD: 2 servings INGREDIENTS: • 1/3 cup split mung dal • 2/3 cup basmati rice (or other grain) • 3-4 cups of water (a ratio of 1:3 or 1:4) • 1/2 tsp each of organic turmeric, ginger, roasted cumin and coriander. Adjust flavour to your preference. • Seasonal vegetables: spinach, peas, or seaweeds, shittake mushrooms DIRECTIONS: 1. Simmer the mung dal and rice in the water. Add all the herbs and then the vegetables. The best practice is to cook it on a very low heat in a covered saucepan and DO NOT stir it after all the ingredients are added or it will go mushy. 2. Stir in a teaspoon of ghee or hemp seed oil at the end.
© Ashley Pitman
www.vixi.com
MEATLESS CRUNCHY TACOS YIELD: 1 serving INGREDIENTS: • 4 romaine lettuce hearts • 1 tomato, diced • 1⁄4 ccucumber, diced • 1⁄4 cup white onion, diced • 1⁄3 cup fresh salsa • 1⁄4 cup clover sprouts (or other sprouts you like) • 1 1⁄2 tsp coriander • 1 tsp cumin • 2 tsp Nama Shoyu • 1⁄2 tsp salt • 1 jalapeno pepper • 1 pinch cayenne pepper (to taste) • 2 tbsp lemon juice (or lime juice) • 1 large avocado DIRECTIONS: 1. First you’re going to make a pâté for the inside of the tacos (this is what replaces the meat). Take all the ingredients from the coriander down (coriander, cumin, Nama Shoyu, salt, jalapeno pepper, cayenne pepper, lemon juice and avocado) and mix them in a food processor.
© Ashley Pitman
www.vixi.com
2. Lay out your romaine lettuce leaves and scoop equal amouts of pâté in each. Spread it around. 3. Next, add all of your toppings - the tomatos, cucumber, onion, salsa and sprouts.
© Ashley Pitman
www.vixi.com
AVOCADO, TOMATO & BASIL PLATE YIELD: 1 serving INGREDIENTS: • 1 avocado • 1 large tomato or 2 small plum tomatoes • Handful of basil leaves • 1/2 tbsp of olive oil (optional) • Black pepper, to taste • Celtic sea salt, to taste (optional) DIRECTIONS: 1. Cut the tomato into thin slices, and arrange over a plate. 2. Cut the avocado in half lengthwise using a large, sharp knife, and twist the halves to separate them. Lift out the pit with the knife and spoon out each half from the peel. 3. Carefully slice the avocado into strips. 4. Place avocado slices on top of the tomato, and sprinkle the basil leaves over the top. 5. Add the olive oil and seasonings to taste. If you feel you don’t need the olive oil or salt, leave them out!
© Ashley Pitman
www.vixi.com
© Ashley Pitman
www.vixi.com
CHOPPED POWER SALAD YIELD: 2 servings INGREDIENTS FOR THE DRESSING: • 1 1/2 tbsp extra virgin olive oil • 1 1/2 tbsp red wine vinegar • 1 tsp raw honey or coconut nectar • 1/2 tsp sea salt • Pinch of black pepper INGREDIENTS FOR THE SALAD: • 1 heads leaf lettuce, cleaned and chopped into small pieces • 1/2 can garbanzo beans (aka chickpeas), drained and rinsed • 2 artichoke hearts packed in water, rinsed, dried and quartered • 3 green onions – root end removed, white part + 4 inches green part finely chopped • 1 small avocado, diced • 1 tomato, seeded and diced • 1 celery stalks, diced • 1 1/2 tbsp good quality blue cheese crumbles • 1 tbsp raw, hulled sunflower seeds
© Ashley Pitman
www.vixi.com
DIRECTIONS: 1. Combine dressing ingredients in a large salad bowl and whisk together. Add salad ingredients and toss to coat. 2. The goal is to have all of the ingredients be about the same size, about 1/2 inch cubes. Also, give the lettuce a good chop – salad is always easier to eat with chopped lettuce.
© Ashley Pitman
www.vixi.com
BLACK BEAN & QUINOA SALAD YIELD: about 2 servings INGREDIENTS FOR DRESSING: • 1/4 cup olive oil • 1 tbsp coconut nectar (or honey) • 1/4 tsp cayenne pepper • 1/2 tsp cumin • 1 clove garlic, chopped or pressed INGREDIENTS FOR SALAD: • 3/4 cup dry quinoa • 1/2 can whole black beans • 1/3 cup corn • 1/2 red bell pepper • small handful cilantro • 4-5 green onions DIRECTIONS: 1. Combine all dressing ingredients in bowl and set aside to allow the garlic to diffuse. 2. Cook quinoa according to package instructions. (With whole grains in general, double the amount of water for the amount of grains you are cooking, combine water and grains in a pot,
© Ashley Pitman
www.vixi.com
bring to a boil, then simmer until the water is cooked into the grains. In this case, 1.5 cups of water and 3/4 cup quinoa should take about 15-20 minutes to cook. Careful to not let it burn!) 3. While the quinoa is cooking, chop the red bell pepper and green onion into small pieces. 4. Drain and rinse the black beans. Make sure to give them a good run under the water and drain out completely. 5. Give the cilantro a medium chop. 6. Combine all ingredients and dressing and fold together. Salt and black pepper to taste. This dish can be served warm or chilled.
© Ashley Pitman
www.vixi.com
TABOULI YIELD: 2 servings INGREDIENTS: • 1/2 an apple (or 1 small apples) • 1/2 cup quinoa, sprouted or cooked • 2 lemons • 1/2 cup olive oil • 1/2 cucumber, finely chopped • 1 tomatoes, finely chopped • 1 tsp dried mint • 1/4 tsp sea salt • 1/2 tsp pepper • 1 /2tsp oregano • 1/4 cup loosely packed parsley, finely chopped DIRECTIONS: 1. In a saucepan, add the quinoa and 1 cup of water. Bring to a boil, reduce heat and let simmer for about 15 minutes. 2. Put the quinoa in a large bowl and place the cucumbers and parsley on top. 3. In a blender, process lemon juice, olive oil, mint, salt, and pepper until smooth. Pour half the dressing over the quinoa and cucumbers and let marinate for 1/2 hour. 4. Add the remaining dressing and toss the salad before serving.
© Ashley Pitman
www.vixi.com
LUMINOUS NUT Pâté Original recipe from Kimberly Snyder YIELD: about 1 1/2 cups INGREDIENTS: • 1/2 cup almonds • 1/2 cup pumpkin seeds • 1/2 cup sunflower seeds • 2 tbsp fresh lemon juice • 1 1/2 tbsp Bragg Liquid Aminos or nama shoyu • 1 small zucchini, chopped • 1-inch piece of gingerroot, peeled and grated • 1 small garlic clove, finely chopped • 1 heaping tbsp white onion, chopped • 1/8 tsp cayenne pepper • 1 heaping tbsp nutritional yeast • 1/2 tsp turmeric DIRECTIONS: 1. Soak the almonds, pumpkin seeds and sunflower seeds overnight and rinse well before using. 2. Put the lemon juice, Bragg Liquid Aminos or nama shoyu in the blender first. Add in the zucchini, ginger, garlic and onion. Lastly add the cayenne pepper, nutritional yeast and turmeric and blend
© Ashley Pitman
www.vixi.com
until smooth. Next, add in the seeds and nuts and blend again. 3. Enjoy by scooping on top of a green salad, but remember to eat a good majority of the salad first.
© Ashley Pitman
www.vixi.com
THE BLISS BURITO YIELD: about 3 burritos INGREDIENTS FOR DRESSING: • 1 Tbsp dijon mustard • 1 tsp fresh lemon juice • 1/2 tsp nutritional yeast • Black peper, to taste • Celtic or Himalayan sea salt, to taste INGREDIENTS FOR BASE MIXTURE: • 1 cup diced celery (about 2 long stalks) • 1/3 cup diced white onion • 1/3 cup chopped parsley • 1 avocado • 3 Untoasted nori wrappers • Sprouts OPTIONAL ADD ONS: • A handful of spinach • A handful of chopped kale leaves
© Ashley Pitman
www.vixi.com
DIRECTIONS: 1. Mix the mustard, lemon juice and nutritional yeast together. Add the celery, onion and parsley to the dressing bowl. Mix everything well. Season with black pepper and a little bit of sea salt to taste. 2. Cut the avocado lengthwise & remove pit. Scoop out the flesh and cut into lengthwise strips. 3. Lay nori wrappers on a flat surface. Place avocado strips down the center of each nori wrapper leaving a few inches on each edge. Next spoon some of the celery mixture on top of the avocado strips. Top with sprouts and any add-ons you like. Wrap up the nori as you would a burrito, by folding the ends up, then rolling.
© Ashley Pitman
www.vixi.com
SALAD WRAP YIELD: 2 wraps INGREDIENTS: • 2 cups salad greens • 2 sprouted tortillas (wheat free, gluten free) • 2 tbsp any salad dressing you like • 2-4 tbsp raw hummus • 1⁄4 cup carrots, shredded • 1⁄4 cup beets, shredded • 1⁄8 cup onion, finely diced DIRECTIONS: 1. In a bowl, mix the salad greens with the dried cherry vinaigrette. 2. Spread a layer of hummus on the tortilla. 3. Dump the salad greens onto the tortilla and sprinkle with carrots, beets and onion. 4. Wrap it up and enjoy!
© Ashley Pitman
www.vixi.com
KIND CURRIED CAULIFLOWER SOUP YIELD: 2 servings INGREDIENTS: • 1 large head cauliflower, chopped • 1 large handful of arugula leaves • 1 tbsp ghee (substitute for sesame seed or grape seed oil for a vegan version) • nch fresh ginger • 2 cloves garlic, minced • 4 cups water • 2 tsp curry powder • 1 tsp turmeric powder • 3 tbsp hemp seeds • 3 tbsp toasted sesame seeds • Sea salt and pepper to taste DIRECTIONS: 1. Heat the ghee in a large pot over medium heat. Add garlic and chopped ginger, stirring, until translucent. Add the curry powders, turmeric, and salt to taste. Cook for 1 minute. Add the cauliflower and stir to mix well. Add enough water to cover the cauliflower; bring to a boil and simmer for 10 minutes, or until the cauliflower is just tender. 2. Using a blender or food processor, puree the cauliflower mixture with hemp seeds and toasted sesame seeds. Add more hot water if the soup is too thick. Transfer back to the pot and bring to a simmer and season with black pepper. Add chopped arugula and mix 3. Serve over crumbled flax seed crackers or a toasted piece of sprouted bread. © Ashley Pitman
www.vixi.com
KITCHARI YIELD: 2 servings INGREDIENTS: • 1/3 cup split mung dal • 2/3 cup basmati rice (or other grain) • 3-4 cups of water (a ratio of 1:3 or 1:4) • 1/2 tsp each of organic turmeric, ginger, roasted cumin and coriander. Adjust flavour to your preference. • Seasonal vegetables: spinach, peas, or seaweeds, shittake mushrooms DIRECTIONS: 1. Simmer the mung dal and rice in the water. Add all the herbs and then the vegetables. The best practice is to cook it on a very low heat in a covered saucepan and DO NOT stir it after all the ingredients are added or it will go mushy. 2. Stir in a teaspoon of ghee or hemp seed oil at the end.
© Ashley Pitman
www.vixi.com
MEATLESS CRUNCHY TACOS YIELD: 1 serving INGREDIENTS: • 4 romaine lettuce hearts • 1 tomato, diced • 1⁄4 ccucumber, diced • 1⁄4 cup white onion, diced • 1⁄3 cup fresh salsa • 1⁄4 cup clover sprouts (or other sprouts you like) • 1 1⁄2 tsp coriander • 1 tsp cumin • 2 tsp Nama Shoyu • 1⁄2 tsp salt • 1 jalapeno pepper • 1 pinch cayenne pepper (to taste) • 2 tbsp lemon juice (or lime juice) • 1 large avocado DIRECTIONS: 1. First you’re going to make a pâté for the inside of the tacos (this is what replaces the meat). Take all the ingredients from the coriander down (coriander, cumin, Nama Shoyu, salt, jalapeno pepper, cayenne pepper, lemon juice and avocado) and mix them in a food processor.
© Ashley Pitman
www.vixi.com
2. Lay out your romaine lettuce leaves and scoop equal amouts of pâté in each. Spread it around. 3. Next, add all of your toppings - the tomatos, cucumber, onion, salsa and sprouts.
© Ashley Pitman
www.vixi.com
AVOCADO, TOMATO & BASIL PLATE YIELD: 1 serving INGREDIENTS: • 1 avocado • 1 large tomato or 2 small plum tomatoes • Handful of basil leaves • 1/2 tbsp of olive oil (optional) • Black pepper, to taste • Celtic sea salt, to taste (optional) DIRECTIONS: 1. Cut the tomato into thin slices, and arrange over a plate. 2. Cut the avocado in half lengthwise using a large, sharp knife, and twist the halves to separate them. Lift out the pit with the knife and spoon out each half from the peel. 3. Carefully slice the avocado into strips. 4. Place avocado slices on top of the tomato, and sprinkle the basil leaves over the top. 5. Add the olive oil and seasonings to taste. If you feel you don’t need the olive oil or salt, leave them out!
© Ashley Pitman
www.vixi.com
