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RECIPES Cleanse Program
LOVE ASH XXX
BREAKFAST
Green Chia Pudding
Dried Mango Apricot Museli
Green Smoothie
Eggs & Greens
Pineapple & Mint Smoothie
Smoothie Bowl
Fresh Juices
LUNCH
Tuna Salad w/Dill
Callennini Avo w/Celery Sticks
Red Bean, Corn Chilli
Salmon Cakes
Roasted Cauliflower & Lentil Salad
Cauliflower & Broccoli Soup
Mexican Bean & Mango Salad
DINNER
Moroccan Vege Stew
Coconut, Tomato & Lentil Soup
Mushroom, Miso Buddah Bowl
Avo & Basil Spread w/Eggs
Green Soup w/Lentils
Thai Mushroom Tofu Curry
Chickpea Taco Salad w/Avo Dressing
14 DAY CLEANSE RECIPES Breakfast
06
Green Chia Pudding
4 servings
1 Medjool pitted date (for sweetness) 1 cup Plant-based or milk of your choice (for the base of the liquid) 1 handful Fresh spinach 3 tbsp Chia seeds Additional fruit and walnuts for topping (optional) INGREDIENTS DIRECTIONS Use 3 tablespoons seeds for every cup of liquid. Blend the date, milk, and spinach until very smooth. In a medium bowl, add the liquid to the chia seeds. Stir well, and continue stirring every few minutes for about 15 minutes. Place in the refrigerator at least one hour, or overnight. Just before serving, stir again, then top with fruit. 1. 2. 3. 4. 5. 6.
Storage Breakfast Chia Pudding will last up to 5 days in the refrigerator.
07
Dried Mango & Apricot Museli
1 litre jar
INGREDIENTS
2 cups rolled oats 1/3 cup flax seeds 1/3 cup chia seeds 1/3 cup hemp seeds
1/3 cup pumpkin seeds 1/3 cup chopped pecans 1/2 cup chopped almonds 1/2 cup chopped walnuts ½ cup psyllium husks 1/3 cup dried apricots chopped 1/3 cup dried mango 1/3 cup shredded coconut
DIRECTIONS
1. 2.
Combine/toss and enjoy! This is so quick to create, and better still – nutritionally - a bowl full of this is an absolute powerhouse! It is so full of healthy fats, omega-3 fatty acids, high in fibre, and low in sugar (unlike most muesli in the shops that sneak processed sugar in!). It will keep you full for aaaaages! This can also be made gluten free with gluten free oats if you choose. THE BEST dried Mango I’ve ever tasted is from The Source Bulk xx
No Almond Milk Use any other kind of non-dairy milk like cashew, hemp, or rice instead. Cows milk an option if you prefer xx
08
Green Smoothie
3 Serves 1-2
1 tsp Spirulina 2 bananas ¼ cup silken tofu 1 cup plant-based or dairy milk 1 cup of fresh orange juice 1 cup ‘Wise Bunny Almond’ yoghurt (or a dairy yoghurt if you prefer) INGREDIENTS
DIRECTIONS 1.Blend and enjoy xx
09
Eggs & Greens
2 servings
INGREDIENTS
2 tablespoons of gee (you can have butter if preferred) 1/2 bunch of broccoli
2 garlic clothes, minced 2 cups of baby spinach 1/2 tsp sea salt
1/2 tsp ground pepper 4 large organic eggs 1 small avocado, peeled and pitted.
DIRECTIONS Melt 1 tablespoon of gee in a large skillet over medium heat. Add broccoli, and garlic staring occasionally until softened about four minutes. Add the spinach, salt, pepper, and stir to combine. Remove from the skillet and cover to keep warm. Heat remaining gee in the same skillet. Crack the eggs into the skillet and cook sunnyside up or over easy and divide the greens between between two plates top with two eggs and some sliced avo.
1.
2.
3.
10
Pineapple & Mint Smoothie
1 servings
INGREDIENTS
1.5 cups of coconut water, 1.5 cups of frozen pineapple one scoop of collagen peptides (optional) 6 mint leaves 2 to 3 ice cubes
Blend all together and enjoy! Yay!
11
Sweet Potato & Egg Scramble w/Salsa
2-3 serving
INGREDIENTS
1 large organic egg 1 large organic egg white 1 tbsp of gee 1 small piece sweet potato, peeled and diced
1/4 cup diced yellow onion 1/4 cup capsicum, diced Pinch Sea salt Pinch finely ground pepper 2 tbsp salsa
Salsa
1 cup diced canned tomatoes, drained 1 cup cherry tomatoes, quartered 1/2 cup red onion, minced 1/4 cup of chopped coriander leaves
2 tbsp fresh lime juice 2 garlic cloves, minced 1 tbsp taco seasoning 1 medium jalapeno, seeded 1/2 tsp fine sea salt
DIRECTIONS Whisk together the egg and egg white in a bowl and set aside. Put the gee in a skillet over medium to low heat. Add the diced sweet potato and sauté for 6 to 8 minutes, 1.
2.
Add onion and capsicum, and continue sautéing for about four minutes until tender. Add the eggs and scramble. Add salt and pepper and top with salsa to serve.
12
Fresh Juices
2 servings
Kale (or spinach), Cucumber Celery Green apple Spirulina, Parsley GREEN JUICE
RED JUICE
Beetroot Carrot, Celery, Red Apple Ginger
ORANGE JUICE Carrot Pineapple and/or Oranges
PINK JUICE Watermelon Cucumber Orange Mint
13
Frozen Smoothie Bowl
2 servings
1 cup of canned full fat coconut milk, 1 cup of spinach 1/2 cup of strawberries 1/2 cup of frozen raspberries 1/2 cup of blueberries 1/3 cup of nondairy milk 1/4 cup of unsweetened coconut flakes 1/4 cup of chopped pecans 2 tbsp ground flaxseed 2 tbsp hemp seeds INGREDIENTS
DIRECTIONS
1.
Freeze the coconut milk in an ice cube tray in advance for a thicker bowl. Divide the coconut, pecans flaxseeds between the bowls and stir sprinkle with hemp seeds, and serve immediately makes two.
2.
14 DAY CLEANSE RECIPES Lunch
15
Tuna Salad w/Dill
1 Serve
INGREDIENTS
1 can tuna 1 mini cucumber, diced 1/4 avocado, mashed 1 tbsp lemon juice 1 tbsp capers 2 sprigs of fresh dill, chopped 1/2 tsp garlic powder Pinch sea salt
Pinch black pepper 2 cups fresh spinach 1 tomato, chopped
DIRECTIONS Combine tuna, cucumber, avocado, lemon juice, capers, dill, garlic powder, salt and pepper all in a bowl and mix well. Top the spinach and tomato with the tuna mixture. 1. 2.
16
Cannellini Avo w/Celery Sticks
Serves 2
INGREDIENTS
1 can cannellini beans 1 large avocado 1 large cucumber, diced 1/4 cup pickles, diced (optional) 2 tbsp fresh lemon juice 1 tsp garlic powder 1 tsp onion powder 1 tsp fine sea salt 1/2 tsp freshly ground pepper 8 celery stalks
DIRECTIONS
1.
Mash the white beans with the avo and mix all together with cucumber, pickles, lemon juice, garlic powder, onion powder, salt and pepper, divide between two plates and dip celery stalks in to eat :)
17
Red Bean & Corn Chilli
2-4 serves
INGREDIENTS
2 cans of kidney beans, drained and rinsed 1 can tomato paste 1 can of diced tomatoes with juices 1 cup of organic corn 1 medium yellow onion, diced 1 cup vegetable broth, or bone broth 1 tbsp gee 1 tbsp chilli fat powder
2 tbsp ground cumin 1 tsp cayenne pepper
DIRECTIONS Place all ingredient in a pot and stir to combine until cooked. 1.
18
Salmon Cakes
2 servings
INGREDIENTS
1 Can Salmon well-drained 1 large organic egg 1 tablespoon of almond meal 1/2 tablespoon of coconut flour (ordinary if easier)
1/4 cup diced red onion 2 tbsp diced capsicum 2 tbsp chopped parsley 1 tbsp Dijon mustard 2 tsp of fresh lemon juice 1/2 tsp of onion powder 1/2 tsp of sea salt 1/4 tsp of ground pepper coconut oil, cooking spray
Salad
2 cups of spinach 1/2 large cucumber, diced 1 green onion, sliced 2 tbsp of fresh lemon juice 2 tbsp of Dijon mustard 1.5 tbsp of nondairy milk 1 tsp of avocado oil
DIRECTIONS Mix salmon and all ingredients together and divide the mixture and shape it into four patties. 1.
2.
Cover medium skillet with cooking spray over medium low heat. Add the patties and cook for five minutes. Turn and cook for an additional 5 minutes until golden to make. Prepare salad, and whisk the mustard the lemon juice, milk, and oil in a bowl and drizzle on top.
3.
19
Roasted Cauliflower & Lentil Salad 2 servings
INGREDIENTS
2 medium lemons 2/3 cup extra virgin olive oil 2 cloves garlic, chopped 1 small cauliflower, trimmed & in florets 1 can lentils, drained and rinsed 1 cup quinoa 1 tbsp apple cider vinegar ½ cup flat-leaf parsley ½ cup mint leaves 2 onions, sliced thinly
100g vegan fetta ¼ sunflower seeds
DIRECTIONS Preheat oven to 200 and line 2 oven trays with baking paper. Finely grate rind from lemons. Juice lemons – you need ¼ cup Combine 1/3 cup oil, garlic, and lemon rind in a small bowl. Place cauliflower on one lined tray; drizzle with half the oil mixture, then season. 1. 2. 3. 4.
5. 6.
Toss to coat. Roast for 30 mins or until cauliflower is golden and tender. Meanwhile pat lentil dry with paper towel. Place single layer on 2nd lined tray. Drizzle with remaining oil mixture, then season. Stir to coat. Roast lentils for 20 minutes, stirring occasionally, until crisp. Cool on tray. Rinse quinoa in a sieve and place 2 cups in water in a medium saucepan and bring to boil. Reduce heat to low, cook covered for 15 minutes or until tender. Drain and cool. Combine Apple Cider Vinegar, lemon juice, and remaining oil in a large bowl; season. Add parsley, mint, green onion, quinoa and roasted cauliflower, season to taste and toss and combine. Serve salad topped with crisp lentils, crumbed fetta and seeds.
7.
8.
9.
10.
20
Cauliflower & Broccoli Soup
4-6 servings
INGREDIENTS
2 cups of broccoli 2 cups of cauliflower 2 shallots 1 large carrot 3 cups of vegetable broth 1 cup of canned coconut milk 1/3 cup of raw cashews 1 teaspoon of sea salt 1 teaspoon of garlic powder 1/4 teaspoon ground black pepper 1/4 cup of nutritional yeast 1.5 tbsp MCT oil
DIRECTIONS
1.
In a large pot place broccoli, cauliflower, shallots, carrots, broth,
coconut milk, cashews, salt, garlic, powder, and pepper and cook until veggies are tender. Cook for 5 minutes, place in a blender until smooth. You may have to purée in batches.
21
Mexican Bean & Mango Salad
4 servings
Handful of spinach leaves or lettuce of your choice Handful of tomato 1 large cucumber 1 celery stick 1 avocado ½ red onion ½ -1 can kidney beans 1 red apple 1 Mango Handful of cashews Dressing: 1 lime juice, 2 tsp honey, 2 tsp olive oil INGREDIENTS
DIRECTIONS
Put together, splash the dressing and enjoy! yay! 1.
14 DAY CLEANSE RECIPES Dinner
Moroccan Vege Stew
25
4 servings
INGREDIENTS
2 tbsp coconut, oil or spray 1 yellow onion, minced 2 cloves garlic, minced 2 cups of vegetable broth 1 can chickpeas 1 can tomatoes with juice 1/2 cup almond butter 1 medium sweet potatoes, cut into 2 inch pieces
1 capsicum, diced 1 tsp chilli powder 1 tsp fine sea salt 1/2 tbsp ground pepper 1/2 tsp ground cumin 1/2 tsp ground cloves 1/2 tsp ground ginger
1/4 tsp cayenne pepper 2 cups of baby spinach 1/4 cup of chopped coriander
DIRECTIONS Add to pot oil, onion and garlic. Sauté for 3 minutes until softened. Add the broth, chickpeas, tomatoes, almond butter, sweet potato, capsicum, pepper, chilli, powder, salt, cinnamon, cumin, cloves, ginger, and cayenne pepper. Stir to combine. 1. 2.
3.
Bring to boil over medium high heat, then reduce the heat and simmer cover, until the veggies are tender about an hour. Stir in the spinach. Serve and top with coriander.
4.
26
Creamy Celery Soup
4 servings
INGREDIENTS
1 tbsp coconut oil 1 yellow onion, chopped 3/4 cup sliced leeks 3 garlic cloves, minced 2.5 cups chopped celery 2 cups vegetable broth 1 can coconut milk 3 cups spinach 4 scoops collagen peptides 1 tsp sea salt 1/2 tsp black pepper
DIRECTIONS Place oil and onion in a large saucepan over medium heat. 1.
Sauté for 4 minutes, and then add the leaks and garlic and sauté for 3 minutes. Add the celery and sauté for 2 minutes add the broth and simmer for 15 minutes. Transfer the mixture to a blender add coconut milk, spinach, collagen peptide, salt and pepper. Blend on low for 30 seconds then on high for 1 minute until smooth. Return the soup to the saucepan and reheat before serving.
2.
3.
4.
Mushroom, Miso Buddah Bowl
27
4 servings
INGREDIENTS
1 tbspn Miso – preferably live refrigerated one 1 cup vege stock 200g pre-marinated firm tofu 2 cups of cooked quinoa 200g mushrooms 2 tsp tamari
2 tsp grated ginger 2 handfuls of kale 2 spring onions and sesame seeds, and nori roll to sprinkle on top
DIRECTIONS In a frypan saute the all of the veges and ginger. In the same pan cook the tofu. Mix some of the broth with the Miso and stir. Place the miso sauce into the base of a bowl and add the rest of the ingredients to suit. Enjoy ☺ x 1. 2.
Avo & Basil Spread w/Eggs
28
4 servings
INGREDIENTS
2 organic eggs 1 avocado 1/2 cup fresh basil 1/4 cup MCT oil 1/4 cup hemp seeds, 2 tbsp balsamic vinegar, 1.5 tsp onion powder, 1/2 tsp garlic powder 1/2 tsp sea salt 1/2 tsp black pepper
DIRECTIONS
Prepare scrambled eggs separately. Combine and blend all other ingredients. Enjoy the blend on scramble eggs on rye bread 1. 2. 3.
29
Green Soup w/Lentils
4 servings
2 tbsp extra virgin olive oil 2 onions INGREDIENTS
3 sticks celery 1 leek chopped
600ml vegetable broth Small head of broccoli Handful of kale 200g peas
1 can lentils ¼ cup basil
DIRECTIONS
1.
Heat the oil in a large pan, and cook onion, celery, and leek for a few minutes until soft. Add stock and bring to boil, stir in all the green veges. Reduce heat and simmer 4 minutes. Blend and then return to heat and add lentils. Heat through and enjoy xxx
2.
3. 4.
Thai Mushroom Tofu Curry
30
3 servings
INGREDIENTS
100g rice noodles 400ml coconut milk 1tbsp red curry paste
200ml vege stock 1 tbsp soy sauce
¼ cup lime juice 250g mushrooms 125g shiitake mushrooms 1 tbsp coconut oil 1 red onion 1 red chilli deseeded 200g smoked tofu, cubed 60g kale
DIRECTIONS Place noodles in pan of boiling water and wait 10mins to soften. 1.
2.
Pour coconut milk in another pan with curry paste, vege stock, soy, lime, and mushrooms and warm for 5 mins. Heat coconut oil in fry pan and add the red onion and cook for 5 mins to soften. Add chili and cook for couple more minutes and then add curry mixture along with drained noodles and warm through. Pan fry tofu for 3 mins and add kale and cook for further 2 mins before adding to curry.
3.
30
Chickpea Taco w/Avo Dressing
3 servings
INGREDIENTS
1 can chickpeas, drained and rinsed 1/3 cup chopped walnuts 1 tsp olive oil 1/2 tsp ground cumin 1/2 tsp paprika
1/2 tsp onion powder 1/2 tsp garlic powder 1/4 tsp salt 1/8 tsp black pepper 1/2 Lettuce Small can Corn 1/2 Red Onion Handful of Black Olives
1/2 - 1 x can Diced Tomatoes GF tortilla chips to your liking
DIRECTIONS Heat a large pan over medium heat and add the olive oil and chickpeas. Use a potato masher to slightly mash them up, you want to leave most of them whole. Next add the chopped walnuts and all the spices. Stir and cook until everything is heated through, 5-10 minutes. 1.
2.
Make the Avocado Dressing by adding all ingredients to a blender and blending until a creamy dressing is formed, about 1 minute. You can add more water if you would like a thinner dressing, but you may also need to adjust the seasonings. Assemble the salads by splitting all salad ingredients and seasoned chickpeas into four bowls and topping with desired amount of avocado ranch dressing.
3.
30
Shopping List
5 yellow onion 4 red onion 1 bunch shallots sack garlic cloves sack ginger 2 sweet potatoes 2 broccoli 4 cucumbers 1 bag carrots 1 bunch celery 1 leek 5 avocados 1 cauliflower 1 capsicum 1 baby spinach 1 bunch kale
4 can chickpeas 6 cans diced tomatoes 4 cans corn 3 cans lentils 3 cans kidney beans 2 cans cannellini beans 1 jar pickles 125g shiitake mushrooms 2 cans tuna 2 cans salmon 2 packs black olives 1 jar capers 1 jar jalapeno 1 tub gee 100g rice noodles 400ml coconut milk 1tbsp red curry paste 1 bottle soy sauce/tamari 1 jar dijon mustard 1 jar honey 1 coconut water 1 fresh orange juice
I bottle olive oil 1 bottle MCT oil 1 bottle avocado oil
1 bottle balsamic vinegar 1 bottle apple cider vinegar 1 jar coconut oil or spray 1 tub almond butter 1 pack nutritional yeast
4 x vegetable broth 1 jar ground cumin 1 jar ground cloves 1 jar ground ginger 1 jar paprika 1 jar chilli powder 1 jar onion powder 1 jar garlic powder 1 jar sea salt 1 jar black pepper 1 jar cayenne pepper 1 pack taco seasoning 1 pack chia seeds 1 pack flax seeds 1 pack hemp seeds
1 lettuce 3 tomato 3 limes 3 lemons 1 punnet strawberries 1 punnet raspberries (fresh or frozen) 1 punnet blueberries 1 bag apples
organic eggs 2 plant-based or milk
1 pack pumpkin seeds 1 pack sunflower seeds 1 pack psyllium husks 1 pack dried apricots 1 pack dried mango 1 pack shredded coconut 1 pack rolled oats 1 packet chopped walnuts 1 packet chopped almonds 1 pack chopped pecans 1 packet cashews 1 packet almond meal
2 plant-based or milk yoghurts 1 pack of vegan or dairy fetta
1 bag bananas 1 bag mangoes 1 pineapple
1 tub almond butter 1 pack GF tortilla chips 1 pack Medjool pitted dates 1 packet Spirulina 1 packet silken tofu 1 packet smoked tofu 1 packet pre-marinated firm tofu 1 packet quinoa
1 bunch fresh mint 1 fresh coriander 1 bunch fresh dill 4 red chilli 1 bunch basil 1 bunch flat-leaf parsley
Collagen peptides are optional. Your juicing ingredients are not on this list. You will receive recipes in the WonderWomen fb page when juicing is happening! Yay! xxx Enjoy! Love Ash xx
You are Worth It!
@ashthehappinesscoach @the_happy_therapist_australia +61 410 121 754 Info@thehappytherapist.com.au www.thehappytherapist.com.au
LOVE ASH XXX
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