2 tbsp tahini

2 tbsp water

juice from 1 lemon

1 tsp apple cider vinegar

sea salt


1 ripe avocado

1 spoonful of tahini

1 tsp apple cider vinegar

1 tbsp nutritional yeast

juice from 1 lemon

curry powder


What I love about these dressings is that you can play with proportions and ingredients as much as you want. Put in 10 spices, basal leaves, cilantro, whatever...and they're super good and super healthy.

Sesame Bok Choy stir fry

from "eat vegan on $4 a day"

10 servings

1 tsp sesame oil

4 carrots

1/2 c green onions, chopped

6 garlic cloves, minced

6 c chopped bok choy

1/2 c water

1.5 tsp veggie broth powder

2 tsp soy sauce

1 tbsp ginger, minced

3 c cooked quinoa

3 tbsp sesame seeds

Heat oil in pan. Add carrots, onions, garlic and cook for 3 minutes. Add bok choy and cook for 2 more minutes. Stir in water, broth powder, soy sauce and ginger. Decrease heat, let simmer for 5 minutes.

Spoon over quinoa, sprinkle with seeds.

Cauliflower "mashed" potatoes

for one "Mark" serving...

1 medium to large head of cauliflower

2-3 garlic cloves

60grams of cashew butter (about 1/8 of a cup) (or if you have a Vitamix: about 30grams of raw cashews)

1 tsp nutmeg

1 tbsp Mrs. Dash regular seasoning

Large bowl of spinach

Steam the garlic and cauliflower for about 10 minutes. Put the cauliflower, garlic, cashew butter, nutmeg and seasoning in the blender or food processor. Blend. Pour over large bowl of spinach - spinach will slightly wilt under the heat of the steamed veggies. Enjoy....really good.

Cabbage/Bok choy salad

half a medium sized cabbage (or use as much as you want since 13 ounces of cabbage only has about 90 calories with some high quality protein).

all the leaves of a baby bok choy (or 2-3 full bok choy leaves)...very low in calories, great protein:carb ratio (almost 1:1)

half a large red bell pepper

1 tsp of sunflower seeds

handful of chopped cilantro

carrot slices

super low calorie salad. put almond curry sauce on this and it's incredibly tasty.
 (pictured on Training page on 9/12/12)

Coconut Carob Energy Gel (w/ protein)

from Thrive by Brendan Brazier

2 dates

1/4 c agave nectar

1 tbsp carob powder (or cacao nibs)

1 tbsp hemp protein

1 tbsp coconut oil

1 tbsp lemon juice

1 tsp lemon zest

Blend all ingredients together in food processor. Makes enough for 4 gels.

Each one containing: 1.2g protein, 3.8g fat, 24.6g carb, 137.6 calories.

Gels I've been using were 5g protein, no fat, 20g carbs, and 100 calories. So the homemade ones don't have a 1:4 protein to carb ratio but it's whole real food with no additives and no animal protein.

Oatmeal Raisin cookies

made these one night for Jenn and myself, and Hope ate them the next morning for breakfast..."muffin cookies"

4 cups oatmeal (quick or old fashioned)

1 tsp baking powder

1/2 tsp baking soda

1 tsp cinnamon

1/2 tsp nutmeg

2 ripe bananas

1 cup fresh squeezed apple juice

1/2 c raisins

This is from Forks Over Knives.

Preheat oven to 375. Mix first 5 ingredients in bowl. Put bananas and apple juice in food processor and turn 'er on. Slowly mix in the dry ingredients while processor is on. Pour batter into bowl, add raisins (and/or walnuts). Put onto cookie sheet. Bake for 10 minutes.

3/4 of this recipe makes about 12 cookies. Full batch is 1,789 calories, 52g protein, 17g fat, 366g carbs.

Almond Curry Sauce

Slight variation from Scott Jurek's Red Curry Almond Sauce...

1/4 c almond butter

1/4 c water

2 tbsp lime juice

1 tbsp miso

1 tbsp cilantro

1 tsp Thai curry paste

1/2 tsp onion powder

1/2 tsp garlic powder

1/2 tsp turmeric

Put all ingredients in a food processor or blender and mix 'er up. So good on cabbage and bok choy salad...this makes two servings, each one has about 205 calories, 7g protein, 16g fat, 10g carbs. You can add another tbsp of water to make it a little more runny so it will spread around salad more.

Go-To Vegetables

  • One 10-16oz bag of frozen organic mixed veggies
  • One can organic diced tomatoes (no salt added)
  • 1c fresh mushrooms
  • 1 clove garlic
  • 1/2 tbsp red wine vinegar

Cover the bottom of a frying pan with water. Add Mrs. Dash spice and the vinegar.

Sautee garlic in the liquid for a few minutes on high heat.

Turn down heat and add vegetables. Let simmer for about 10 minutes.

Add mushrooms and tomatoes. Cover and let simmer until for about 5 minutes (or until desired tenderness is reached).

Low calorie. High in micro-nutrients. Very filling.


Cauliflower Bisque - courtesy of Lana Shumway

4 cloves of garlic, minced
4 cups of broth (veggie or chicken (for the sinners))
1 large head cauliflower, stem and leaves removed, cut into chunks
2/3 cup cashews
1/3 cup walnuts

In a large saucepan or stockpot, saute the garlic in a little bit of water/red wine vinegar over medium/high heat until starts to simmer.  Pour in the broth, crank the heat to high and put a lid on it. 

When the broth is boiling, toss in the cut up cauliflower, put a lid on the pot, and lower the heat to medium-ish.  Set the timer for 15 minutes. 

When the cauliflower is tender, ladle it out of the pot with a slotted spoon directly into the food processor.  Then add 2 cups of broth to the processor along with the cashews and walnuts. Blend.  

Pour the thick mixture back into the remaining broth in the pot.  Put it back on the stove over low and add cayenne pepper or other salt-less spices to taste.

Base Post-Workout Recovery Smoothie

1 scoop vega protein: 93 calories, 10g protein, 2g fat, 8g carbs
10 cubes of ice
12 oz water
1/2 tsp maca powder
1/2 tbsp spirulina
1 cup blueberries: 84 calories, 1.1g protein, 0.5g fat, 21.4g carbs
2 cups spinach (or any gren leafy): 14 calories, 1.7g protein, 0.2g fat, 2.2g carbs
1 tbsp flaxseed: 40 calories, 1.5g protein, 3g fat, 2g carbs
small sprinkle of chia (after it's blended)

That's the base. Variations include fresh veggie or fruit juice, ginger, maca powder, spirulina, other green leafy veggies, hemp protein, lemon juice, apple cider vinegar, hemp seed, chlorella, any berry.