4 servings 

Prep time: 20 minutes
Cook time: 20 minutes

What you need:

• 200g pkg rice noodles
• 1 tbsp coconut oil
• 1 large onion, minced
• 2 tbsp grated gingerroot
• 3 cups bone broth (or vegetable broth)
• 2 cups broccoli florets
• 5 star anise pods
• 1 cinnamon stick
• 2 cups cooked chicken or extra-firm tofu
• 2 green onions, sliced
• 2 cups bean sprouts*
• Tamari sauce
• Hot sauce
• Fresh herbs: mint, basil, cilantro
• Sea salt and freshly ground pepper (to taste)

What you do:

1. Cook rice noodles according to package directions. Set aside.
2. In a large saucepan, melt the coconut oil. Add the onion and gingerroot and cook until softened. Add the bone broth, broccoli, star anise, and cinnamon. Simmer for 20 minutes.
3. Add the cooked chicken (or tofu) and heat through.
4. To serve, add the rice noodles to bottom of bowl. Pour the soup over them. Add the tamari and hot sauce to your liking. Top with bean sprouts, green onions and the fresh herbs.

* Lightly fry the bean sprouts beforehand to soften them.

Bon appétit!

Substitution tips:

• Replace chicken or tofu with cooked beef, shrimps, or any other protein.
• Replace the broccoli florets with another vegetable of choice like carrots or cauliflower.
• Replace the tamari with soy sauce or coconut aminos.

Makes 12 muffins. 

Prep time: 15 minutes
Cook time: 25-30 minutes

What you need:

• 1/2 cup almond meal (finely ground almonds)
• 1/4 cup unsweetened protein powder
• 3/4 cup ground oats*
• 1/4 cup ground flax seeds
• 1 tsp cinnamon
• 2 tsp baking powder
• 1/2 tsp sea salt
• 3 eggs
• 3 ripe bananas (mashed) 
• 1 cup strawberries (fresh or frozen, sliced in 1/4 inch pieces)
• 1/2 cup blueberries (fresh or frozen)
• 2 tsp sesame seeds (optional)

What you do:

1. Preheat oven to 350F. Line muffin tin with paper or silicone cups.
2. In a large bowl, blend together the dry ingredients (ground almonds, protein powder, ground oats, flaxseed, cinnamon, baking powder and salt).
3. In the small bowl of a food processor, mix together the eggs and bananas. Add to the dry ingredients.
4. Fold in the strawberries and blueberries. Fill the muffin cups with the mix (about 3/4 full) and sprinkle with sesame seeds if using.
5. Cook in preheated oven for 25-30 minutes or until firm to the touch. Let cool and enjoy!

*To make ground oat, just take rolled oats and reduce to a fine grind in your food processor.

Bon appétit!

Substitution tips:

• Replace the blueberries or strawberries with another berry.
• Replace the ground flaxseeds with more ground oats.
• Replace the sesame seeds with pumpkin seeds or sunflower seeds as a topping.

6 servings 

Prep time: 15 minutes
Cook time: 15 minutes

What you need:

• 1 tbsp coconut oil
• 1 large onion, diced
• 1 tsp ground cumin (more or less to taste)
• 1 tbsp chili powder (more or less to taste)
• 1 tbsp fresh ginger, grated
• 1 large carrot, cubed
• 1 large sweet potato, peeled and cubed
• 1 large yellow potato, peeled, and cubed
• 2 cups frozen corn (or more to taste)
• 1 fresh tomato, diced
• 6 cups bone broth
• 3 cups cooked black beans (2 x 398 ml can)
• 1/2 cup sauerkraut (optional)
• 1 lime, juiced
• 1 tsp salt
• freshly ground pepper (to taste)

What you do:

1. In a large saucepan, melt the coconut oil. Add the onions and sauté until they have softened. Add the ginger, cumin and chili powder. Mix and cook for another minute.
2. Add all the vegetables and broth. Mix and bring to a boil. Then simmer for 15 minutes or until all vegetables have softened.
3. Add the beans, sauerkraut and any leftover chicken or fish (if using). Stir and heat through.
4. Pour into serving bowls, top with coconut kefir, cubed avocado or crushed nachos.

Bon appétit!

Substitution tips:

• Replace the fresh tomato with 1/2 cup salsa.
• Add some cooked leftover fish or chicken for more protein.
• Add some chili pepper for more heat.
• The soup will keep in the fridge for a few days or in the freezer for a month.

1 large pizza dough

Prep time: 45 minutes

What you need:

• 2 1/4 cup gluten free all purpose flour* 
• 2 1/4 tsp quick-rise instant yeast
• 1 tsp salt
• 1 tsp maple syrup
• 1 1/2 tbsp coconut oil, melted
• 2 tbsp olive oil
• 1 cup warm water

What you do:

1. In a large bowl, combine the flour, yeast and salt. Mix well.
2. In a smaller bowl, combine the rest of the ingredients.
3. Make a whole in the middle of the flour mix and add the liquid. Mix together with a spoon. Then use your hands to form a ball with the dough. If it is still very sticky add a little bit of flour (only 1 tsp at a time) until you get a softer dough. Leave on the counter in a warm area for 30 minutes to give the dough a chance to rise a little. 
4. While dough is proofing, preheat oven to 425F. Line a round large pizza pan with parchment paper. Drop the pizza ball onto the parchment paper. Using your hands, flatten the dough and spread it to cover the area, making a thin pizza crust. 
5. Bake in the oven for 10 minutes or until is just starts to have some golden edges. Do not overcook as it will continue cooking once you add toppings.
6. Add your favourite toppings and return to the oven. Bake for another 10 minutes or until all toppings are heated through.

*We use Bob Red Mill’s 1:1 Baking Flour for best results.

Bon appétit!

Our favourite toppings:

• Sauces: tomato sauce, pesto, or infused olive oil
• Vegetables: peppers, mushrooms, olives, sun-dried tomatoes, onions, garlic, sprouts (after it’s cooked)
• Protein: Italian sausage, cooked chicken, or ham
• Fats: goat cheese, spicy olive oil
• Spices and herbs: red pepper flakes, Italian herbs

Let your imagination take over and have fun trying various ingredients and various flavour profiles.

2 servings as main course or 4 servings as a side salad

Prep time: 15 minutes

What you need:

• 1 can chickpeas, drained and rinsed
• 1 green pepper, chopped
• 1/2 English cucumber
• 1 cup cherry tomatoes, quartered
• 1 avocado, diced
• 1/2 cup feta, diced or crumbled

Dressing:

• 1/2 lemon, juiced
• 1 tsp dried basil
• 2 tbsp olive oil
• 1 tsp balsamic vinegar
• Sea salt & freshly ground pepper to taste

What you do:

1. In a small bowl or Mason jar, combine the salad dressing ingredients. Set aside.
2. Combine all the other ingredients in a large salad bowl. Drizzle with salad dressing. Mix in and serve. 

Bon appétit!

Substitution tips:

• Replace the green pepper with red, orange, or yellow pepper.
• Replace the feta cheese with goat cheese or omit altogether if doing a vegan version.
• Extra add ons: olives, thinly sliced red onions.

4 servings 

Prep time: 15 minutes
Cook time: 30 minutes

What you need:

• 1 large onion, diced
• 1/4 cup coconut oil
• 1 tbsp turmeric
• 2 tsp ground cumin
• 1 tsp freshly ground pepper
• 1 tsp sea salt
• 3 stalks celery, sliced
• 3-4 medium beets, peeled and cubed
• 1 large apple, chopped
• 1 large carrot, cubed
• 2 cups diced cabbage
• 6 cups bone broth
• 1 bay leaf
• 1/2 lemon, juiced
• sprouts (optional)

What you do:

1. In a large saucepan, melt the coconut oil. Add the onions and sauté until they have softened. Add the turmeric, cumin and black pepper. Mix and cook for another minute.
2. Add 1/4 cup of the broth, the apple and all the vegetables. Mix well. Cover and simmer on medium-low heat for 10 minutes. Add more broth if vegetables start to stick to the bottom.
3. Pour in the rest of the bone broth. Add the bay leaf, salt and lemon juice. Bring to a boil. Reduce heat and simmer for 15 minutes or until all vegetables are soft.
4. Remove the bay leaf and purée in small batches in your blender or use a hand-held immersion blender.
5. Return to saucepan and re-heat. Pour into serving bowls. Top with sprouts.

Bon appétit!

Substitution tips:

• Replace the cabbage with cauliflower.
• If vegetarian, replace the bone broth with vegetable broth.
• The soup will keep in the fridge for a few days or in the freezer for a month.