Conciencia de alimentacion

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Recipes

SHAKES CLEANSECOOKIES GENERAL


Table of conTenTs

ACHIEvE SHAKE RECIpES Orange Creamsicle Shake 3Mocha Shake 3Strawberries & Cream Shake 3Reese’s Peanut Butter Cup Shake 3Banana Nut Bread Shake 3Almond Joy Shake 3Banana Blueberry Bliss Shake 4Chocolate Peanut Butter Shake 4Key Lime Shake 4Strawberry Banana Blitz Shake 4Amalaki Blueberry Banana Shake 4Mint Chocolate Heaven Shake 4Get Your Greens Shake 4Chocolate Peanut Butter Banana Bliss Shake 5Banana Bliss Shake 5Blueberry Banana Shake 5Low-Fat Chocolate Shake 5Low-Fat Vanilla Shake 5Zrii Office Favorite Vanilla Shake 5BananaBerry Shake 5

ACHIEvE COOKIE RECIpES Gooey ACHIEVE Sprinkled Chocolate Balls 6ACHIEVE Graham Mallow Treats 6ACHIEVE Reese’s Peanut Butter cup “freezer cookies” 6Yummy Rice Krispy Treats 6

CLEANSE RECIpES Breakfast Quinoa with Fresh Berries 7Almond butter berry smoothie 7Avocado citrus mash 7Fruit salad with mint & citrus 7Puree of Broccoli Soup 8Apple Arugula Salad with 8 Raisins & Lemon Honey Dressing Kale “Chips” with olive oil & sea salt 8Minestrone Soup with Pesto 9Cleanse split pea soup 9Swiss Chard & Broccoli Sauté 10 with Lemon & Garlic Mushroom & Shallot Sauté with Fig Vinegar 10Roasted portabella mushroom with garlic 10Asparagus with citrus drizzle 11Quinoa with Dried Misson Figs 11Braised cabbage with raisins, apples, & 11 fig vinegar

GENERAL RECIpES Whole-Grain Toast with 12 Almond Butter, Honey & Fruit Healthy “Guacamole” with Lettuce Spears 12Summer Blueberry & Corn Salad 13Balsamic Blueberries & Peaches 13 Over Vanilla Frozen Yogurt Farro & Green Bean Salad 14Cheap & Easy Tomato Rice Soup 15 Spaghetti Squash with Pomodoro Sauce 15Healthy Bean & Vegetable Burritos 16Pasta with Lentil & Red Wine Sauce 16Roasted Vegetable Ragout over 17 Quinoa or Sautéed Greens

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achieve shake Recipes ORange cReamsicle shake

� ½ cup of orange juice

� ½ cup Almond Milk unsweetened

� 2 scoops Vanilla ACHIEVE

� 1 tsp vanilla extract

� 6 ice cubes*Add mandarin oranges slices for a little kick

mOcha shake � ½ cup cold decaf coffee

� ½ cup Almond Milk unsweetened (chocolate or Vanilla)


� 6 ice cubes*For even more decadent flavor, add 1 tsp. of Nutella!

stRawbeRRies & cReam shake � 1 cup Almond Milk unsweetened

� ½ cup Light Strawberry Yogurt

� 3 Frozen Strawberries

� 1 tsp Vanilla Extract

� 2 Scoops Vanilla ACHIEVE

� 6 Ice cubes

Reese’s peanut butteR cup shake � 1 cup Almond Milk unsweetened

(chocolate or Vanilla)

� 1 to 2 tbsp. Organic Peanut Butter

� 2 Scoops Chocolate ACHIEVE

� 6 Ice Cubes

banana nut bRead shake � 1 cup light coconut milk

� 1 cup water

� ½ banana


� ½ tsp cinnamon

� 10 walnuts

almOnd JOy shake � 1 cup Almond Milk unsweetened

� 2 scoops Chocolate ACHIEVE

� 6 whole almonds

� 3 drops coconut extract

� 6 ice cubes

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banana bluebeRRy bliss shake � 1 cup Almond Milk unsweetened

� 2 scoops of Vanilla ACHIEVE

� ½ banana

� ¼ cup of blueberries

� 2 ice cubes

chOcOlate peanut butteR shake � 2 scoops Chocolate ACHIEVE

� 4 oz. chocolate almond milk unsweetened

� 2 oz. water

� Crushed ice

� 1 tbsp. organic peanut butter

� ½ banana (optional)

key lime shake � 1 key lime pie yogurt

� ½ cup of almond or rice milk (fat free milk can be used)

� 2 scoops of Vanilla ACHIEVE

� 1 dropper of vanilla creme flavored liquid stevia

� 1 tsp lime juice

� 6 cubes of ice

stRawbeRRy banana blitz shake � 1 Cup Almond Milk unsweetened

� 2 Scoops Vanilla ACHIEVE

� ½ Banana

� 4 Strawberries fresh or frozen

� 6 ice cubes

amalaki bluebeRRy banana shake � 2 scoops Vanilla ACHIEVE

� 5 oz. organic Vanilla soy milk unsweetened

� 3 oz. Zrii AMALAKI

� ½ cup blueberries

� ½ banana

mint chOcOlate heaven shake � 1 cup almond milk unsweetened

� 2 scoops Vanilla or Chocolate ACHIEVE

� 1 tsp. peppermint extract

� Handful cocoa nibs

get yOuR gReens shake � 1 cup almond milk unsweetened

� ½ cup cold water

� 2 scoops Chocolate ACHIEVE.

� 1 cup frozen strawberries or

½ of a frozen banana

� 1 cup baby spinach

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chOcOlate peanut butteR shake � 2 scoops Chocolate ACHIEvE � 4 oz. chocolate almond milk unsweetened � 2 oz. water � Crushed ice � 1 tbsp. organic peanut butter � ½ banana (optional)

chOcOlate peanut butteR banana bliss shake

� 2 scoops Chocolate ACHIEvE � 1 tbsp. almond butter � 1 frozen banana � 1 cup almond milk

banana bliss shake � 2 scoops vanilla ACHIEvE � 1 tbsp. peanut butter � 1 banana � Crushed ice

bluebeRRy banana shake � 2 scoops vanilla ACHIEvE � 5 oz. organic vanilla soy milk � ½ cup blueberries � ½ banana

lOw-Fat chOcOlate shake � 8 oz. water � 1 cup crushed ice � 1/3 banana � 2 scoops Chocolate ACHIEvE

lOw-Fat vanilla shake � 8 oz. water � 1 cup crushed ice � ½ cup blueberries (or other fruit)

� 2 scoops vanilla ACHIEvE

zRii OFFice FavORite vanilla shake � 8 oz. organic vanilla soy milk � ½ cup blueberries � ½ banana � 2 scoops vanilla ACHIEvE

bananabeRRy shake � 5 oz. organic vanilla soy milk � ½ cup mixed berries � 1/3 banana � 2 scoops vanilla ACHIEvE

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achieve cookie Recipes

gOOey achieve spRinkled chOcOlate balls

� Water � One scoop of Chocolate ACHIEvE � Sprinkles

Mix the Chocolate ACHIEvE with water to make a soft ball. You can let your child help you roll each ball in sprinkles.

achieve gRaham mallOw tReats � Graham Crackers � Marshmallow Creme � 1 scoop Chocolate ACHIEvE � 1 ½ - 2 tsp water

Mix the ACHIEvE with water until it becomes a spreadable consistency then spread on Graham crackers and Add marshmallow creme. Add another cracker on top if desired.

achieve Reese’s peanut butteR cup “FReezeR cOOkies”

� 1 scoop Chocolate ACHIEvE � 1 tbsp. natural peanut butter � 1 tbsp. maple syrup (or honey)

� 1 tbsp. raisins � ½ tbsp. chocolate chips

Flatten into two cookie sized rounds and freeze on wax paper.

yummy Rice kRispy tReats � 1 small regular bag of mini marshmallows � 7 tbs of real butter � 8 scoops of vanilla or Chocolate ACHIEvE � 5 cups of Rice Krispy cereal

Slowly melt the butter and mini marshmallows on a low simmer in a wide pan, Once ingredients are melted, remove from heat. then add the 8 heaping scoops of ACHIEvE. Be aware the mixture is going to turn brownish when adding the vanilla or Chocolate ACHIEvE then add all 5 cups of Rice Krispy cereal in at once and stir. Have a buttered pyrex pan ready and pour out mixture and flatten it.

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cleanse Recipes bReakFast QuinOa with FResh beRRies

� ½ cup organic quinoa � 1 cup water � 5 strawberries, sliced � ¼ cup blueberries � ¼ cup raspberries � ¼ cup raw organic almonds or almond slices

� 1 tsp. organic Grade B maple syrup In small pot, bring quinoa and water to a boil. Cover and simmer 5-10 minutes, or until all the water is absorbed. Remove from heat and let stand, covered, for 2 minutes. put quinoa in bowl, and mix in almond milk if desired. Top with berries and almonds, then drizzle with maple syrup. Mix gently before eating.

almOnd butteR beRRy smOOthie � 1 frozen banana, sliced (slice first, then freeze)

� 1 cup frozen mixed berries (strawberries, blueberries, raspberries, etc.)

� ¼ cup Grade B maple syrup � 2 tbsp. almond butter � ¼ cup filtered water, if necessary.

Combine all ingredients in a blender and mix well. Add filtered water, if necessary, to help blend.

avOcadO citRus mash � ½ avocado, mashed (with fork)

� 1 tsp. lemon juice (from about ¼ lemon) � Cayenne pepper, to taste � Sea salt, to taste � Hearts of romaine, leaves separated or quinoa crackers

Mix all ingredients together and season to taste. Eat like a dip with lettuce leaves (romaine leaves separated are a great chip substitute), or with quinoa crackers.

FRuit salad with mint & citRus � 1 banana, sliced � 8 strawberries, sliced � ½ cup blueberries, sliced � 1 tbsp. fresh chopped mint leaves � 1 tbsp. fresh lemon juice

Gently, with your fingers, mix all ingredients in a large bowl and eat immediately.

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puRee OF bROccOli sOup � ½ lb. broccoli, chopped � 2 cups vegetable broth � Cayenne pepper, to taste � Sea salt, to taste

put broccoli and broth in pot, and bring to boil. Steam broccoli in vegetable broth until tender. Remove broccoli from pot, but keep the broth. put the broccoli in a blender or food processor and blend until smooth, addding vegetable stock to reach desired consistency. Return broccoli to pot. Add cayenne pepper and sea salt to taste, and serve.

apple aRugula salad with Raisins & lemOn hOney dRessing

� 3 cups fresh organic arugula � ¼ cup organic raisins � ¼ cup organic raw almonds, or slivered almonds

� ½ organic Granny Smith apple, or Golden Delicious apple, diced

� 1 tbsp. organic cold pressed extra virgin olive oil

� Juice of ½ a lemon � 1 tsp. raw honey or agave nectar � Salt, to taste

Whisk the olive oil, lemon juice, honey/agave nectar, and/or salt together. Toss the dressing with the remaining ingredients and enjoy!

kale “chips” with Olive Oil & sea salt � 4 oz. of kale (use ½ of a pre-washed package

or use ½ of a head of kale, chopped into 2-inch pieces, ribs removed)

� 2 tbsp. organic olive oil � ½ tsp Sea salt, to taste

preheat oven to 300 degrees Farenheit. Lay kale leaves onto baking sheet and toss with olive oil and sea salt. Bake until crisp, turning the leaves halfway through with a spoon, 20 minutes. Taste and add salt if desired. Serve in a bowl as “finger food.”

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minestROne sOup with pestO � 3 tbsp. olive oil � 1 medium onion, chopped � 2 garlic cloves, minced � 6 cups vegetable broth � 2 carrots, peeled, cut into ½ inch pieces � 2 celery stalks, cut into ½ inch pieces � 6 fingerling potatoes, cut into ½ inch pieces

� ½ lb. green beans, trimmed, cut into 1-inch pieces

� 3 small zucchini, halved lengthwise, cut into ½ inch pieces

� 2 15-oz. can cannellini beans, drained and rinsed

� 4 tomatoes, peeled, diced (or 1 14-oz. can diced tomatoes)

� 1 tsp. Salt. to taste � Dried basil leaves � 1 bay leaf � 2 cups fresh spinach leaves, chopped � 6 tbsp. pesto � Freshly grated parmesan cheese, to taste.

Heat oil in large heavy pot over medium heat. Add onion and garlic, and saute until soft, 4 minutes. Add broth and next 9 ingredients. Increase to high heat and bring soup to a boil. Reduce heat to medium-low, partially cover pot, and simmer until potatoes are tender, 15 minutes. Season soup to taste with salt and pepper. to serve, place ¼ cup of torn spinach leaves into bottom of bowl. Ladle soup on top of spinach; garnish each bowl with 1 tbsp. pesto. Serve, passing parmesan cheese separately.

cleanse split pea sOup � 4 cups vegetable broth � 1 ¼ cup dried split peas � 1 small yellow onion, chopped � 2 cloves garlic, finely minced � ½ tsp. dried thyme � pinch cayenne pepper � 2 carrots, chopped � 2 stalks celery, chopped � Sea salt, to taste

Rinse peas. Heat vegetable broth and peas together in large saucepan, and bring to boiling. Boil for 3 minutes and remove from heat; let sit covered for about 1 hour. Add onion, garlic, thyme, sea salt, and cayenne pepper; cover and simmer 45 minutes. Add carrots and celery; cover and simmer until tender, about 45-60 minutes. Taste, season with salt if necessary, and serve.

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swiss chaRd & bROccOli sauté with lemOn & gaRlic

� 2 cups broccoli florets � 1 clove garlic, minced � 4-6 leaves Swiss chard, coarsely chopped � 1 tsp. organic cold pressed olive oil � Juice of half a lemon � 1 tsp. Bragg Liquid Aminos. to taste � Sea salt, to taste

Fill pan with ½ inch to 1 inch of water. Bring to boil. put broccoli and garlic in pan and water saute until the broccoli turns bright green (5 minutes). Add the chard and steam for an additional 2 minutes, stirring. Remove from heat and drain in colander. Immediately add lemon juice, Bragg, and olive oil. Add sea salt, if preferred, to taste. Toss and serve immediately.

mushROOm & shallOt sauté with Fig vinegaR

� 1 package sliced organic button mushrooms

� 1 medium organic shallot, minced � 1 ½ tbsp. organic cold pressed olive oil � 1 tbsp. fig vinegar. to taste

Heat oil over medium-high heat in pan. Add mushroom and shallots and saute until mushrooms begin to soften and release their juices, 8 minutes. Add fig vinegar, and season with salt and pepper. Taste, and add more vinegar if you prefer. Serve hot alongside a healthy entree.

ROasted pORtabella mushROOm with gaRlic

� 1 large portabella mushroom, stem trimmed

� 1 clove garlic, finely minced � 1 tbsp. first cold pressed extra virgin olive oil

� Sea salt, to taste preheat oven to 375 degrees. place the portabella in a medium baking pan, stem side up. Sprinkle garlic on top of it and bake for 20 minutes. Remove from oven; sprinkle with olive oil and sea salt, and serve.

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aspaRagus with citRus dRizzle � ½ lb. asparagus, bottom ends trimmed � 2 tbsp. extra virgin olive oil � 1 tbsp. fresh lemon juice � 2 tbsp. red onion, finely minced � Sea salt, to taste

Steam asparagus until crisp-tender, about 4-5 minutes. Remove from heat and drain. Whisk oil, lemon juice, and half of onion together in small bowl; season with salt. pour dressing over asparagus and let stand at room temperature for at least 30 minutes, or up to 1 hour. Sprinkle remaining onion on top and serve.

QuinOa with dRied missOn Figs � 1 tbsp. organic cold pressed olive oil � 1 tsp. Bragg liquid aminos � 1 tbsp. organic Grade B maple syrup � ¼ cup whole, raw almonds or whole raw pecans

In a medium pot, bring quinoa and water to a boil. Cover and simmer for 10 minutes, or until water is absorbed. Remove pot from heat. Drizzle with olive oil and add figs. Toss gently and cover again, letting sit for 3-5 minutes to let the figs soften up. Drizzle with Bragg and maple syrup, and add nuts, if using; mix gently. Taste, and add more Bragg or maple syrup to taste; mixture should have a slightly sweet flavor. Serve warm.

bRaised cabbage with Raisins, apples, & Fig vinegaR

� ½ head red cabbage, chopped � 3 tbsp. raisins � 1 green apple, julienned or thinly sliced � 4 tbsp. fig vinegar � ¼ cup filtered water

In sauté pan, braise red cabbage in water and vinegar over medium-high heat until tender. Add the apples and raisins and let all ingredients simmer for 3 minutes. Remove from heat, add more vinegar to taste if necessary, and serve.

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General Recipes

whOle-gRain tOast with almOnd butteR, hOney & FRuit

� 1-2 slices of high-protein multi-grain bread � 1-2 tbsp. organic almond butter � ½ -1 tsp. organic wildflower honey � 1 banana � 5 strawberries

Toast the bread to your preference. While the bread is still warm, spread 1 tbsp. almond butter on each slice. Top with ½ tsp. honey, spread thinly over the almond butter. If you prefer, you can top your toast with banana slices. Otherwise, slice the banana and strawberries and toss in a bowl; eat on the side. Alternately, you can eat the banana and strawberries whole.

healthy “guacamOle” with lettuce speaRs

� 1 avocado, mashed coarsely with a fork � 1 tbsp. fresh cilantro, chopped � 1 tsp. red onion, finely diced � 1 tbsp. lime juice

� pinch of sea salt, to taste � 1 head of baby romaine lettuce,

(can substitute endive leaves)

Mix all ingredients except for the lettuce leaves in a bowl using a fork. Serve in a bowl and use the lettuce leaves to scoop up the guacamole.

FOR HEALTH & WELL-BEING

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summeR bluebeRRy & cORn salad � 2 ears fresh corn on the cob — cut off kernels with a knife (OR use 5 oz. of frozen whole kernel corn)

� ¼ cup chopped onion � ¼ cup vinegar (I like white balsamic vinegar)

� 2 tbsp. honey � 1 serrano pepper, finely chopped � ¼ tsp. salt (if you prefer — can leave this out) � ¼ tsp. ground cardamom � ½ cup chopped jicama (a translucent vegetable

that is crisp and juicy at the same time. Ask your grocer to help you find it)

� 1 cup fresh blueberries Combine corn kernels and all other ingredients except jicama and blueberries in medium saucepan. Bring to a boil; then reduce heat and cook, uncovered, over medium heat for 4 minutes. Remove from heat and cool. Stir in jicama and refrigerate for at least 2 hours, and up to 4 days. Stir in blueberries just before serving.

balsamic bluebeRRies & peaches OveR vanilla FROzen yOguRt

� 1 ½ tbsp. sugar, or to taste � 1 tbsp. balsamic vinegar � 1 ½ cups blueberries (1 medium sized carton)

� ½ lb. peaches, sliced � ¼ tsp. black pepper � 2 cups vanilla low-fat frozen yogurt

Boil sugar with vinegar and 3/4 cups blueberries in a small heavy saucepan, stirring, for approximately 1 ½ minutes. Remove from heat. Combine remaining blueberries with peach slices in large bowl. Toss with hot blueberry syrup and black pepper, then taste; add sugar if necessary. Let stand, tossing occasionally, for 30 minutes or up to 3 hours in the refrigerator. Divide mixture into 4 bowls, and serve each bowl with ½ cup of frozen yogurt or ice cream.

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FaRRO & gReen bean salad � 1 cup farro � Water � Salt � 8 oz. haricot verts (thin green beans) � ½ cup pure olive oil, for frying the shallots � 4 large shallots: 3 thinly sliced into rings, and 1 minced

� 1 cup all-purpose flour � 3 cremini mushrooms, thinly sliced � 2 tbsp. sherry vinegar � 1 tbsp. balsamic vinegar � 1 large garlic clove, minced � 1 tsp. thyme leaves � ¼ cup extra-virgin olive oil � 3 tbsp. slivered almonds � Freshly ground pepper

In a medium saucepan, cover the farro with 2 cups of water and bring to a boil. Cover, remove from the heat, and let stand for 15 minutes. Drain the farro and return to the pan. Add 2 more cups of water and a pinch of salt; bring to a boil again. Cook the farro over high heat until al dente, 5 minutes; drain well. Meanwhile, in a saucepan of boiling salted water, cook the green beans until crisp-tender, about 5 minutes; drain. Rinse the beans under cold water and pat dry. Set aside. Heat the frying oil in a medium saucepan. In a small bowl, toss the sliced shallots with the flour, separating them into rings. Transfer the shallots to a strainer and tap off the excess flour. Add the shallots to the hot oil and fry over high heat, stirring, until golden, 5 minutes. Using a slotted spoon, transfer the fried shallots to paper towels to drain thoroughly; season lightly with salt if desired.

pour off all but 1 tbsp. of the oil from the saucepan. Add the mushrooms and cook over high heat, stirring, until browned. Transfer to a plate. In a medium bowl, whisk the sherry and balsamic vinegars with the minced shallot, garlic, and thyme. Whisk in the extra virgin olive oil. Add the farro, green beans, slivered almonds, and 3/4 of the fried shallots and toss gently. Season with salt and pepper and transfer to a platter or shallow bowl. Garnish with the remaining fried shallots and serve. NOTE: This recipe can be made through step 4 one day ahead. Keep the fried shallots in an airtight container at room temperature to store. Refrigerate the farro, green beans, and mushrooms separately. Let return to room temperature before tossing the salad.

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cheap & easy tOmatO Rice sOup � 2 28-oz. cans diced tomatoes � 2 cups vegetable broth � ½ cup chopped celery � 1 tsp. dried parsley. to taste � 1 bay leaf, crumbled � ¼ tsp. salt. to taste � ¼ tsp. freshly ground black pepper � 1 cup uncooked brown rice

put tomatoes, vegetable broth, and seasonings (celery, parsley, bay leaf, salt, and pepper) to a boil in a large saucepan. Use immersion blender to blend until smooth; or put soup in blender and puree until smooth, then put soup back into pot. Add rice and cook 30 minutes, or until rice is tender. Taste; add more salt and pepper to taste, if you like.

spaghetti sQuash with pOmOdORO sauce

� 1 large spaghetti squash, � 1 tbsp. extra virgin olive oil � 1 small onion, finely chopped � ¼ tsp. crushed red pepper � 1 large garlic clove, diced � 1 sprig fresh rosemary � 1 ½ cups crushed tomatoes with juices � Salt. to taste � pepper. to taste � 3 tsp. grated pecorino romano cheese, � 12 medium basil leaves, thinly sliced

pre-heat oven to 400 degrees. place squash, skin side down, on greased baking sheet or pan. Bake, checking occasionally for doneness, approximately 20-30 minutes, or until tender. Remove from oven and let rest, 10-15 minutes, or until cool enough to handle. Run tines of fork lengthwise over surface of squash to loosen spaghetti-like strands; scoop out strands. Heat oil in skillet on medium heat; add onion and pepper flakes. Cook 5 minutes, stirring frequently, or until onion is translucent but not browned. Add garlic and continue to cook for another 2 minutes. Add rosemary and tomatoes; season with salt and pepper. Simmer on medium-low heat for 8 minutes. Remove and discard rosemary sprig. Add spaghetti squash to sauce; toss quickly and gently to heat the squash through. Top each serving with ½ tbsp. pecorino cheese, and garnish with basil.

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healthy bean & vegetable buRRitOs � 8 whole wheat flour tortillas � 1 ½ cups chopped onion

� 4 tsp. vegetable oil � 1 tsp. ground cumin

� 1 tsp. chili powder. to taste

� 2 cups chopped red bell pepper

� 1 1/3 cups frozen korn kernels � 1 1/3 cups frozen peas � 2 medium carrots, finely chopped � 1 package sliced mushrooms, finely chopped

� 2 15-oz cans black beans rinsed & drained � 2 15-oz cans kidney or pinto beans rinsed & drained

� 1 28-oz can stewed tomatoes (use diced tomatoes if you can’t find stewed)

� 1 small can sliced jalapenos, finely chopped

� ½ cup grated sharp cheddar cheese � 1 cup medium- or long-grain brown rice � Salsa � Guacamole. optional

Cook the rice per the package instructions. Meanwhile, combine onion and oil in large nonstick pot. Stir over medium-high heat until onion is golden, about 5-6 minutes. Add cumin and chili powder and stir. Immediately add bell pepper, corn, peas, carrot, and mushrooms. Saute until almost tender, about 5 minutes. Add beans, tomatoes, and jalapeno; bring to a simmer. Remove from heat and season with salt and pepper. To make burritos, place a tortilla on a work surface. Spoon 3 tbsp. of rice down the center. Top with 2 tbsp. grated cheese. place ½ cup to 1 cup filling on top of rice and cheese. Fold sides of tortilla over, forming a package. To keep the burrito together, wrap it in foil. Serve with several spoonfuls of salsa, and a small dollop of guacamole (if desired).

pasta with lentil & Red wine sauce � 2 tbsp. olive oil � 1 ½ onions, chopped � 2 large garlic cloves, minced � 2 tsp. dried basil � 1 28-oz. can diced tomatoes � 8 oz. dried green lentils, rinsed � 1 tbsp. tomato puree � 2 ¼ cups red wine � 2 ¼ cups vegetable stock � Salt � Freshly ground black pepper � 1 16-oz. box of dried pasta � 1 tbsp. olive oil � Grated parmesan cheese, to serve (optional)

Heat 2 tbsp. olive oil in a large saucepan and cook the onion for 5-7 minutes, stirring frequently, until softened and lightly browned. Add the garlic, basil, tomatoes, lentils, tomato puree, wine, and vegetable stock. Bring to a boil, then put a lid on the saucepan and turn down the heat to a simmer. Cook for approximately 45-55 minutes, stirring from time to time, until the lentils are tender and the mixture is reduced to a thick puree. Season with salt and pepper to taste. Approximately 10 minutes before the sauce is done, cook the pasta per the instructions, until al dente, in a large pot of boiling, salted water. Drain completely, then put back into the pot. Add 1 tbsp. olive oil and freshly ground black pepper. Add the sauce to the pasta, and mix gently. Serve warm, with a tablespoon or two of grated parmesan cheese on top (optional).

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ROasted vegetable RagOut OveR QuinOa OR sautéed gReens

� 3/4 lb. fresh crimini mushrooms, quartered or cut into thick wedges

� 3 large carrots, thinly sliced � 1 large onion, coarsely chopped � 1 large red bell pepper, cut into ½ inch pieces

� 1 large fresh fennel bulb, trimmed and cut into ½ inch pieces

� 1 large parsnip, peeled and cut into ½ inch pieces

� 3 garlic cloves, sliced � 3 tbsp. extra-virgin olive oil � 4-5 tsp. chopped fresh rosemary � 2 medium zucchini, trimmed and cut into ½ inch pieces

� 1 cup vegetable broth � 1 28-oz. can diced tomatoes in puree or juice

� 1 15-oz. can garbanzo beans drained and rinsed

� 1/3 cup fresh basil � ¼ cup chopped Italian parsley � For Quinoa, if using: � 3 cups black or red quinoa

� 6 cups water � 2 tbsp. extra-virgin olive oil � Salt � pepper

preheat oven to 400 degrees. In a large baking pan (13 x 9suggested), spread mushrooms, carrots, onion, red bell pepper, fennel, parsnip, and garlic cloves in thin layer. Drizzle with 3 tbsp. olive oil, and sprinkle with 3 tsp. chopped rosemary. Sprinkle with salt and pepper. Mix with hands until vegetables are well-coated. Roast until vegetables are tender, stirring occasionally, about 35-40 minutes. Add zucchini, 1 cup vegetable broth, and can of tomatoes (with puree/juices) to the vegetables. Stir to blend well. put back into oven and roast for an additional 15-20 minutes, stirring occasionally, until zucchini are tender and the juices start to thicken slightly (add more broth if liquid evaporates too quickly).

Meanwhile, put quinoa into saucepot and add 6 cups water. put lid on and bring to a boil; reduce heat to low and simmer for approximately 10 minutes, or until water evaporates. Turn off heat. Drizzle 2 tbsp. olive oil over quinoa and sprinkle with salt; fluff with fork to mix. Keep lid on pot to keep quinoa warm until ready to serve. When zucchini is tender, transfer vegetable ragout to bowl and add garbanzo beans. Mix basil, parsley, and 1 tsp. rosemary into ragout. Season with salt and pepper. Mix gently with spoon. Serve hot over quinoa or sautéed greens, such as spinach, kale, or Swiss Chard. To cook the greens, simply sauté in large pan over medium-high heat with 1-2 tbsp. olive oil.

Conciencia de alimentacion

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