30 Day Whole Foods Substitution Recipes

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Copyright 2014
All Rights Reserved.
First Edition - May 2014
Cover Design and Layout by Tracy Russell
This book, or parts thereof, may not be reproduced in any form without
permission. The scanning, uploading, and distribution of this book via the Internet
or via any other means without the permission of the publisher is illegal and
punishable by law. Please purchase only authorized electronic editions, and do
not participate in or encourage electronic piracy of copyrighted materials. Your
support of the authors rights is appreciated.
Russell, Tracy
Substitution Recipes / by Tracy Russell
IMPORTANT MEDICAL WARNING & DISCLAIMER
The information in this book is not intended as medical advice or to replace a one-on-one
relationship with a qualified healthcare professional. It is intended as a sharing of
knowledge and information from the personal research and experience of Tracy Russell.
Please make your own health care decisions based upon your research and in partnership
with a qualified health care professional.
Always work directly with a qualified medical professional before attempting to treat any
illness or medical condition with diet and lifestyle, or when changing or discontinuing
any prescription medications. Always ask your doctor before making any changes in diet
when you have an existing medical condition. Always check with your doctor before
starting any new diet or fitness program.
The nutrition information provided in this book is approximate and based on a 2000-
calorie diet. Nutrition data was obtained from the USDA National Nutrient Database for
Standard Reference, Release 22. Actual nutrition values may vary based on factors
including, but not limited to, size of produce, freshness, processing, geographic region,
and season.
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Table of Contents
Introduction:
How To Use This Booklet 4
Chapter 1:
350-Calorie Smoothies 6
Chapter 2:
Chapter 3
Chapter 4:
Snacks ___ 24
Chapter 5:
Dinner or Lunches 27
Chapter 6:
Desserts 36
Chapter 7:
Index 41
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Introduction
How To Use Recipes In This Booklet
This e-booklet contains meal replacement green smoothie and
dinner or lunch recipes as well as healthy snacks and is intended
to serve as a recipe companion for the 30-Day Diet Reboot
Program.
Meal replacement smoothie recipes are designed to replace a

meal preferably breakfast and/or lunch. Each one has at least
350 calories so that they will provide enough energy to fuel
workouts and keep you satisfied until your next meal. Most of
them have at least 10 grams of protein as well as some healthy
fat.
The green smoothie recipes are divided into three sections

350-calorie, 400-calorie and 500-calorie. I have organized these
recipes in approximate calorie content to help you plan meals
based on your unique calorie requirements for weight loss.
To make each recipe, simply add your liquid and fruit to a

blender. Then hit the pulse button to mix the fruit into sludge.
Then cut and add the greens. Finally, blend on high for 30-45
seconds or until smooth.
If you are using a high-end blender such as the Blendtec,

OmniBlend or Vitamix, then you can add all of the ingredients to
your blender and blend on high for about 30 second.
A lot of these meal replacement smoothie recipes call for nut

milks, which you can easily make yourself in your blender. Ive
included links within the recipes to the nut milk recipes on
Incredible Smoothies.
Some of these meal replacement smoothies also call for a protein

powder. Protein powder helps make the smoothie more
satisfying, and helps boost your protein intake to recover from
workouts that you should be doing while losing weight.
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Just about any protein powder will do, but I recommend Epic
Protein by Sprout Living or NutriBiotic vegan rice protein. You
can also use hemp, brown rice or any other sprouted, plant-
based protein powder. I dont use or recommend whey, soy or
egg white protein powders.
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Chapter One
350-Calorie Smoothies
Strawberry Vanilla Smoothie
9 large strawberries (fresh or frozen)

1 large pear, cored
1/4 avocado, peeled
4 cups fresh baby spinach
1 small vine tomato
1/2 serving NutriBiotic protein powder (vanilla flavor)
4 to 6 ounces of filtered water
Calories: 339 | Fat: 8g | Protein: 13g | Carbs: 61g | Calcium: 15%

Iron: | Vitamin A: 405% | Vitamin C: 172%
Chocolate Coconut Smoothie
Meat and water from one young, Thai coconut

1 cup fresh pineapple, cubed
2-and-1/2 tablespoons raw cacao powder
4 cups fresh baby spinach (or other leafy green)
3 to 4 ice cubes to chill (optional)

Iron: 5.2mg | Vitamin A: 378% | Vitamin C: 125%
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Grapefruit Smoothie
1 grapefruit, peeled and deseeded

1 large orange, peeled and deseeded
1 banana, peeled
8 ounces homemade almond milk
1 tablespoon Epic Protein from Sprout Living
1/2 head escarole lettuce (use a whole head of butter
lettuce if you cant find escarole)
Calories: 383 | Fat: 4 | Protein: 14g | Carbs: 80g | Calcium: 22%

Pineapple-Parsley Smoothie
1-and-1/2 cup pineapple, cubed

1 mango, peeled and pitted
1 cup fresh Italian (flat leaf) parsley
1 teaspoon whole flax seeds
2 medium stalks celery

Iron: 6.1% | Vitamin A: 238% RDA | Vitamin C: 287%
Strawberry Mango Smoothie
2-and-1/2 cups whole organic strawberries

1 cup pineapple, cubed
1 large ripe mango, peeled and pitted
1/2 head romaine lettuce, chopped
4 to 6 ounces filtered water

Iron: 5.3 mg | Vitamin A: 966% | Vitamin C: 470%
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Red Grape and Dandelion Green Smoothie
1 cup red grapes

1/2 medium banana, peeled
1 orange, peeled and deseeded
1 medium carrot, cut into pieces
3 cups dandelion greens, chopped
4 ounces of cashew milk (or other nut milk)

Papaya Orange Smoothie
2 small bananas, peeled

1 cup papaya, cubed
1 head butter lettuce (AKA Boston Lettuce), chopped
1 cup fresh Italian (flat leaf) parsley, chopped
1 teaspoon fresh grated ginger root
4 ounces of filtered water

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Pomegranate Blueberry Smoothie
1/2 cup pomegranate arils

1 cup frozen wild blueberries
1 banana, peeled
1 teaspoon chia seeds, soaked for 10 minutes
1/2 head romaine lettuce, chopped

Superfood Smoothie
1 small banana, peeled

1 pouch frozen acai puree (I like Amafruits brand)
2 tablespoons goji berries, soaked for 20 minutes
1/2 cup mulberries

Iron: 4 mg | Vitamin A: 328% | Vitamin C: 57%
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Tropical Pomegranate Smoothie

1 small banana, peeled
2 small tangerines, peeled and deseeded
1 head romaine lettuce
4 ounces coconut milk

Tropical Chia Seed Smoothie

2 Campari tomatoes (or 1 plum/roma tomato)
2 tablespoon chia seeds, soaked for 20 minutes
1 cup fresh cilantro
8 ounces of almond milk

Pineapple Chai Smoothie
2 small bananas, frozen and peeled

teaspoon fresh ginger root, grated
3 cups of fresh baby kale
8 ounces chai tea, cooled

Check out Epic Protein here:

http://www.incrediblesmoothies.com/epic-protein/
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Kiwi Pineapple Smoothie
1 medium banana, peeled

2 kiwi, with the peel if organic
2 cups dandelion greens
1 stalk celery, chopped

Black and Red Berry Good Smoothie
1 cup blackberries
1 cup raspberries

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Chapter Two
Acai Cherry Smoothie

1 pouch frozen acai puree (I prefer Amafruits brand)
3/4 cup fresh or frozen cherries, pitted

Iron: 2mg | Vitamin A: 48% | Vitamin C: 34%
Pineapple-Chia Green Smoothie

4 ounces of homemade cashew milk (or other nut milk)

Check out Epic Protein here:

http://www.incrediblesmoothies.com/epic-protein/
Check out Amafruits here: http://www.amafruits.com
Check out the cashew milk recipe here:

http://www.incrediblesmoothies.com/recipes/homemade-
cashew-milk-recipe/
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Sweet Grapefruit Smoothie

1/2 grapefruit, peeled and deseed
2 heads baby bok choy
4 ounces of homemade almond milk

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Peachy-Mango Orange Smoothie

1 head escarole lettuce
2 small carrots, cut into pieces
1 medium peach, pitted
8 ounces of water

Tropical Kale Green Smoothie

2 small tomatoes
4 cups fresh baby kale

Blueberry Papaya Green Smoothie
2 cups papaya, cubed

1 large banana, peeled
1 large carrot, cut into pieces
1 small head of romaine lettuce, chopped

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Pineapple-Chai Smoothie
2 medium frozen bananas, sliced

1-and-1/4 cup pineapple, cubed
1 teaspoon fresh ginger root, grated
2 teaspoons chia seeds, soaked for 20 minutes
6 ounces of cooled chai tea

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Chocolate Papaya Smoothie

1-and-1/2 tablespoons raw cacao powder
8 ounces of homemade Almond milk

Orange-Papaya Smoothie

1 pear, cored
1 celery stalk

Red Grape and Bok Choy
1 cup red grapes

1 medium stalk celery
2 heads of baby bok choy
1-and-1/2 teaspoons chia seeds, soaked for 20 minutes

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Pummelo and Red Grape Smoothie
1/2 pummelo, peeled

1 cup red grapes
1 head red leaf lettuce
4 ounces coconut milk

Peach-Nectarine Smoothie
1 medium peach, pitted

1 medium nectarine, pitted
1/4 avocado, peeled
1/2 1 cup water
Raspberry-Watermelon Smoothie
2 cups raspberries
2 cups watermelon
10 mint leaves
2 ounces of filtered water if needed
Calories: 428 | Fat: 3g | Protein: 11g | Carbs:103g | Calcium: 18%

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Chapter Three
Tropical Fruit Smoothie

1 mango, pitted and peeled
1 young Thai coconut (meat and 6 ounces of water)

Chocolate-Banana with Goji Berries
2 medium bananas, peeled

2 and 1/2 tablespoons cacao powder (I used Navias)
2 tablespoons dried Goji berries
1 cup red grapes

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Banana-Orange-Pineapple with Cinnamon Smoothie

3/4 cups pineapple, cubed
2 oranges, peeled and deseeded
1 tablespoon of ground cinnamon
1 Campari tomato
2 cups fresh kale, chopped
1 cup fresh spinach, chopped

Peach Mango Smoothie
4 small peaches, pitted

2 mangoes, pitted and peeled
4 cups fresh organic spinach

Super Antioxidant Smoothie
1 cup pomegranate arils (from 1 large fruit)

1 head romaine lettuce, chopped

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Coconut Lime Smoothie

2 apples, cored
1 lime, peeled and deseeded
1 stalk celery
1/2 a head of romaine lettuce
8 ounces of coconut milk

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Blueberry Coconut Smoothie

2 kiwi, with the peel if organic
3 cups of fresh kale
8 ounces of coconut milk

Pineapple Parsley Smoothie

1/2 teaspoon fresh ginger root, grated
2 medium stalks of celery
2 heads of baby bok choy
8 ounces almond milk

Pummelo Smoothie
1 pummelo, peeled
1/4 avocado, peeled
1 head of red leaf lettuce, chopped

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Apple Cranberry Smoothie
2 large apples, cored

1 cup fresh cranberries
1 head butter lettuce (AKA Boston lettuce)
4 cups spinach

Pomegranate Goji Berry Smoothie
1 cup red grapes

1/2 cup pomegranate arils (from 1 medium fruit)
2 tablespoons goji berries, soaked for 20 minutes

Pomegranate-Cherry Smoothie

2 cups frozen cherries, pitted
3 cups fresh chard
8 ounces almond milk

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Black & Blue Smoothie
1-and-1/2 cup blackberries

1 cup fresh blueberries (or frozen wild blueberries)
1 medium apple, cored
4 cups fresh spinach
6 ounces filtered water

Straw-Berry Blast Smoothie
1-and-1/2 cup whole strawberries

1 cup fresh blueberries
1 cup raspberries
2 medium pears, cored
2 heads butter lettuce, chopped

Blueberry Coconut Smoothie

2 cups fresh blueberries
1 head of romaine lettuce, chopped
8 ounces of coconut water

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Chapter Four
Snacks
Apple and Peanut Butter

calories: 304
1 medium apple, cored and sliced

2 tablespoons peanut butter
Banana with Almond Butter and Cinnamon Pudding

Calories: 366
2 small banana, peeled and mashed

2 tablespoons almond butter
1 teaspoon cinnamon
Mash the banana and mix in the cinnamon and almond butter.
You can also use a small food processor or blender for a creamy
texture.
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Banana-Papaya-Strawberry Fruit Salad
Calories: 257
1 medium banana, sliced

1 cup papaya, cubed
1 cup whole strawberries, sliced
Mango and Red Grape Salad

Calories: 307
1 mango, cubed
1 cup red grapes
Juice from lime
cup cilantro, finely chopped
Hummus and Veggies

Calories: 123
4 tablespoons hummus
5 or 6 slices of tomato
5 or 6 slices of cucumber
Spread the hummus on the cucumber and top with tomato slice.
Cinnamon and Oranges

Calories: 143
2 seedless navel orange, peeled and sectioned

1 teaspoon cinnamon
Dived orange into wedges and dust with cinnamon.
Coco-Nuts Banana Slices

Calories: 230
2 teaspoons cacao (or carob) powder

2 teaspoons toasted unsweetened shredded coconut
1 medium banana, sliced thickly
Roll each banana slice in the cacao, top with shredded coconut.
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Vanilla Espresso Almond Butter
1 cup almonds
The vanilla from 1 vanilla bean
1 date, soaked for about 20 minutes or until very soft
1 teaspoon instant espresso powder (or any instant coffee of
your choice)
Pat the date dry, place all the ingredients in a food processor or high
speed blender until creamy.
Pineapple Chai Chia Seed Pudding

Calories: 212
1/2 cup pineapple

1/2 banana, peeled
2 tablespoons chia seeds
1/2 teaspoon ginger, grated
The vanilla from 1 vanilla bean or 1/4 teaspoon vanilla extract
1/4 teaspoon cinnamon
1/8 teaspoon nutmeg
1/2 cup unsweetened almond milk
1/2 teaspoon sweetener of your choice (optional)
Add all the ingredients except for the chia seeds to your blender. Blend
until smooth. Pour into small bowl and add chia seeds. Let sit for 30 to
60 minutes or until desired thickness.
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Chapter Five
Cooked Recipes
Pineapple Stir Fry
642 calories total, 321 calories per serving
Ingredients
2 cups cooked medium-grain brown rice
1/2 cup broccoli, chopped
1/2 large red pepper, chopped
1/4 cup red onion, chopped
1/2 cup zucchini, chopped
1 cup pineapple, chopped
1 teaspoon garlic, finely chopped
1 teaspoon ginger
2 tablespoons soy sauce
Directions
In a large sauce pan, add all the ingredients except for the
pineapple and rice. Saut about 5 minutes or until broccoli is
cooked and tender. Add rice and pineapple; saut another 2
minutes.
Makes two servings.
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Fiesta Acorn Squash and Rice
Ingredients
1 small acorn squash
1 clove garlic, finely chopped
1/2 teaspoon nutmeg
1 cup tomatoes, chopped
1 cup broccoli, chopped
2 cups cooked medium-grain brown rice
1/2 teaspoon sea salt
1 teaspoon basil
2 teaspoons coconut oil
Directions
Pre-heat the oven to 375 degrees. Cut the acorn squash in half
horizontally. Scoop out and discard seeds. Place squash open-
side down on a cookie sheet. Bake for about 45 minutes or until
the squash is tender.
In a medium saucepan, add coconut oil and the remaining

ingredients except for the rice. Saut about 5 minutes or until
broccoli is cooked and tender. Add rice, cover and remove from
heat.
Once the squash is tender, mash and mix with remaining

ingredients.
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Mexican Rice
339 calories
Ingredients
1 cup cooked brown rice
avocado
1 small tomato, cubed
4 or 5 slices of red onion, chopped
teaspoon lime juice
Dash of salt
hot pepper, finely chopped (optional for a spicier dish)
Directions
Mash the avocado into the rice and mix in the rest of the
ingredients.
Makes about one serving.
Black Bean Spread with Veggies

294 calories per serving (1/4 recipe) of bean spread
Ingredients (for black bean spread)

3 cups cooked black beans
cup extra virgin olive oil
Juice from 1 small lime
1 clove of garlic, to taste
1 tablespoon fresh rosemary, to taste
teaspoon sea salt, to taste (dont leave this out)
cup water (more for a creamier texture)
Directions
Add all the ingredients to you blender or food processor and
blend for 30 seconds or until the spread is creamy.
Slice desired vegetables and spread the black bean mixture on

top. I like to use carrots, tomatoes and cucumbers.
Makes about four servings.
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Brown Rice & Steamed Veggies
457 calories, barbecue sauce or marinade will add more calories
This is a simple, low fat and delicious recipe that is

perfect for weight loss.
Ingredients
1 cup brown rice (or quinoa)
4-6 cups fresh vegetables (I usually use broccoli, zucchini/yellow
squash, kale, spinach, tomatoes or carrots.)
Pinch of sea salt
1 teaspoon olive oil
Barbecue sauce or marinade (optional)
Directions
Cook the brown rice or quinoa in a rice cooker or saucepan.
Steam the vegetables using a steaming basket. You can add
extra firm tofu to the steaming basket, if desired. (We have a
rice cooker with a steaming basket attachment that makes this
meal very easy to make.)
To serve, add a pinch of sea salt and tablespoon of olive oil to

the vegetables. Add a tablespoon or two of barbecue sauce or
marinade to flavor the brown rice or quinoa if desired.
Asian Delight
523 calories
Ingredients
1 cup brown rice (or quinoa)
1 large tomato (cut into 8 pieces)
zucchini (cut into small cubes)
1 thin slice red onion (minced)
1-2 handfuls of fresh baby spinach
3-4 florets of broccoli
Juice from lime
Splash of soy sauce
1 tablespoon olive oil
2 dashes of nutmeg or cinnamon
1 teaspoon of dried dulse flakes (sea vegetable)
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Directions
Follow the directions on the package to make brown rice or
quinoa.
Chop all vegetables as indicated in the ingredients list and add to

a frying pan. Add soy sauce, olive oil, dulse flakes, cinnamon
and juice from lime. Saut for about 6 minutes or until the
zucchini is softer but slightly crunchy. Stir frequently to prevent
burning and overcooking.
Add the rice or quinoa to a bowl. Add the sauted vegetables on

top and pour some of the liquid from the saut pan over the dish.
You can substitute the rice or quinoa for rice noodles to make an
Asian style dish.
Serves one.
Black Bean Tostados

363 calories
Ingredients
2 small organic corn tortillas
1/4 cup refried black beans
1/4 spinach, shredded
1 small tomato, chopped
2 slices of onion, chopped
1/2 avocado, chopped
Directions
Bake the tortillas at 350 degrees until they are crispy. While they
are baking, heat the refried black beans until they are hot.
Assembly
Add 1/4 cup refried black beans to each tortilla. Top with onions,
tomato, lettuce and avocado.
One serving.
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Soba Noodles and Veggies
300 calories per serving
Ingredients
2 scallions, chopped
2 teaspoons ginger, minced
2 tablespoons cilantro, chopped
2 tablespoons coconut oil
2 tablespoons soy sauce
1 teaspoon apple cider vinegar
1 teaspoon raw honey
dash of sea salt
dash of cayenne pepper
----------------------------------------
2 servings of buckwheat soba noodles
1 cup carrots, shredded
1 cup portabella mushrooms, chopped
1 cup zucchini, shredded
Directions
In a bowl, mix the first nine ingredients (above the dashed line)
and let marinate for at least 15 minutes. Cook the soba noodles
per the instructions on the package. While the noodles are
cooking, saut the carrots, mushrooms and zucchini until tender.
Add all the vegetables, marinade and noodles to a large bowl and
toss until well mixed together.
Makes two servings.
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Black Bean Ratatouille
324 Calories per serving
Ingredients
2 medium tomatoes, chopped
1 small zucchini, chopped
1/2 bell pepper, chopped
6 baby Portobello mushrooms
1 teaspoon garlic, minced
Dash of sea salt
2 cup cooked black beans
1/4 cup parsley
1/2 teaspoon oregano
1/2 teaspoon coriander
2 tablespoon balsamic vinaigrette
1 teaspoon coconut oil
Directions
In a large skillet, melt the coconut oil. Add the tomatoes, zucchini,
onions, pepper and mushrooms. Cook on medium heat for about 10
minutes or until the vegetables are tender. Add the remaining
ingredients and cook for another 5 minutes.
Two servings.
Strawberry-Pear Salad
166 Calories
Ingredients
1/4 cup of Pear Dijon Dressing (see page:
3 cups baby spinach
4 large strawberries, sliced
1/2 peach sliced
2 tablespoons sliced almond
Directions
Mix all the ingredients and serve right away.
One serving
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Mango Cranberry Salad
Ingredients
1/4 avocado, cubed
1/2 cup mango, cubed
1/4 cup carrots, shredded
2 cup baby spinach
2 and 1/2 tablespoons dried cranberries
2 large strawberries, sliced
Dressing
1 tablespoon lime juice
1 tablespoon almond butter
1/2 teaspoon fresh ginger
3 tablespoons coconut milk
Directions
Blend the dressing ingredients in a small food processor or blender. In
a large mixing bowl, add the salad ingredients, top with dressing and
mix well.
One serving.
Apple and Dried Cherry Quinoa Salad

Ingredients
1 cup cooked quinoa
1/2 large red apple, cored and cubed
1 tablespoon lemon juice
1/4 cup shredded carrots
1 small green onion, chopped
3 tablespoons dried cherries, chopped in half (or dried cranberries)
1/4 cup chopped baby spinach
1/4 teaspoon minced garlic
1/2 teaspoon dried basil
Pinch salt
Directions
In a large mixing bowl, combine all the ingredients and stir. Serve hot
or cold.
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Spinach-Quinoa Salad
365 Calories
Ingredients
1 tablespoon sliced almonds
1 cooked quinoa
1 cup baby spinach, chopped
1 tablespoon dried cranberries
1/4 cup chopped cucumber
1 tablespoon red onion, finely chopped
2 tablespoons raspberry vinaigrette dressing
1 teaspoon fresh lemon juice
1/2 teaspoon minced garlic
Directions
In a large mixing bowl, combine all the ingredients and stir. Serve hot
or cold.
Spicy Black Bean Burrito

380 Calories
Ingredients
1/4 cup uncooked brown rice
1 cup cooked black beans
1 plum tomato, chopped
1 teaspoon taco seasoning
Dash of cayenne pepper (optional)
1/4 cup fresh cilantro, chopped
1 sun dried tomato wrap (or flavor of your choice)
1/4 avocado, sliced
Directions
Add the brown rice to your rice cooker. I do one part rice to three
parts water. When the water is almost boiled out, add the cooked
black beans, tomatoes, taco seasoning, cayenne and cilantro. Stir,
cover, and cook until water has boiled out, but the rice is still moist.
Remove from heat and add 1/4 of the rice and bean mixture to each
wrap. Top with 1/4 of the sliced avocado, fold the end of the wrap in
and roll the wrap into a burrito.
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Chapter Six
Desserts
Low Fat Raw Pudding

255 servings total, 127 per serving
Ingredients
1/2 to 1 teaspoon ground cinnamon
Directions
First, mash the banana in a bowl. You can use a fork or a potato
masher, either will work. Then add the banana and cinnamon to
your blender and blend until creamy. This will give you a creamy
base so that you can blend the mango without adding water.
Next, chop the mango and add it to the banana and cinnamon
mixture. Blend on low until creamy. Be careful not to over-blend.
You should have a thick, pudding consistency.
NOTE: To make this pudding cold, freeze the banana for 3 to 4

hours. The banana will be half frozen and will cut easily. Chop
the banana and blend with the cinnamon. Follow the rest of the
directions above.
Serve right away, makes two servings.
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Chocolate Coconut Balls
162 calories w/ macadamia nut, 122 calories without
Ingredients
1 medjool date, pitted
1 to 2 tablespoons cacao powder or cocoa powder
1/2 to 1 teaspoon shredded, unsweetened coconut
2 raw macadamia nuts, chopped (optional)
Directions
First, mix the cacao or cocoa powder and macadamia nuts
together. Next, pour about half the powder on a cutting board
with half of the shredded coconut. Cut the pit out of a medjool
date and turn the date inside out. Now press it into the
cacao/nut/coconut mixture on the board. Flatten the date with
your hands and be sure each side is coated.
Finally, squeeze the date into a ball and roll it around in the rest
of the nut, cacao and coconut mixture. Roll a tight ball with your
hands and make sure the entire ball is coated.
Makes one coconut ball.
Coconut Banana Bites

125 calories
althy Raw And Cooked Recipes
Ingredients
2 teaspoons of cacao or organic cocoa powder
2 teaspoons raw or toasted, unsweetened shredded coconut
Directions
Place the cacao or cocoa powder into two separate bowls. Slice
the banana about 1/2 inch thick and roll the banana slices in the
cacao or cocoa powder. Make sure to completely cover the sides
of the banana. Next, dip the top of the banana in the shredded
coconut.
|Page 37 |
Raw/Vegan Cherry Ice Cream
Ingredients
2 bananas, peeled
1 cup frozen pitted cherries (or other frozen fruit)
Directions
Peel and freeze the bananas for at least 6 hours. Next, remove
the bananas from the freezer and let them thaw for a few
minutes. You want them soft enough to easily cut the bananas in
half the long way and then slice them. Don't let them thaw too
much. Blend the bananas in your high-speed blender or food
processor until they are almost smoothie consistency. It should
blend easily, if it doesn't, mix it with a spoon and add a little
water. Next, add the cherries. Blend until smooth.
Makes about two servings.
NOTE: If this ice cream is not sweet enough for you, you can add
2 medjool dates that have been soaked for 20 minutes.
Chocolate Peanut Butter Balls

About 860 calories total, about 86 calories per ball
Ingredients
1/2 cup raw ground almonds
1/2 cup pitted dates, soaked for about 20 minutes
1 teaspoon pure vanilla extract
2 tablespoons raw peanut butter (or almond butter)
2 tablespoons cacao or carob powder
Directions
In the food processor, add all ingredients and mix well. Roll
mixture into small individual balls. Eat them right away or place
them in the refrigerator for an hour.
Makes about 10 balls.
|Page 38 |
Chewy Tropical Macaroons
1166 calories per recipe, 49 calories per ball
Ingredients
2 cups shredded unsweetened coconut
2 tablespoons agave or brown rice syrup
5 medjool dates, soaked for 20 minutes
1 or 2 unsweetened dried pineapple rings, finely chopped
1 teaspoon pure vanilla extract or 1/2 inch vanilla bean
Directions
In a blender or food processor mix the dates, honey or rice syrup
and vanilla until it is a smooth past. In a bowl, mix all date paste,
coconuts and pineapple. Form the mixture into one-inch balls and
dehydrate for 20 to 24 hours. They should be hard when they
come out of the dehydrator, but soften up after they cool.
Makes about 24 balls.
Mango Sorbet
205 calories total, 103 per serving
Ingredients
1-and-1/2 cups mango, peeled, pitted, cubed and frozen
1/2 orange, peeled
1/2 small lime, peeled and deseeded
Directions
In your blender, blend the orange and lime until there is no more
pulp. Next, add the mango and blend until creamy. If the sorbet
is to soft, place it in the freezer for about 30 minutes.
NOTE: Chop the mango into small pieces to avoid over blending.
Makes two servings.
|Page 39 |
Chocolate Turtles
471 calories total, divide total calories per pieces made
Ingredients
1 large ripe banana
1/4 cup raw pecans
4 tablespoons raw agave (or honey)
2 to 3 teaspoons raw carob powder
1 to 2 teaspoons ground cinnamon
Directions
In a small bowl, mix the raw agave (or honey), carob powder and
cinnamon. Slice the banana into 3/4 inch pieces. Gently press a
pecan into the banana and top it with a little bit of the chocolate
mixture.
NOTE: If you are not going to eat these right away, youll want to
freeze them as they will become soggy after a few hours.
|Page 40 |
Chapter 7
Index
350-Calorie Meal Replacement Smoothies

Strawberry Vanilla Smoothie 6
Chocolate Coconut Smoothie 6
Grapefruit Smoothie 7
Pineapple-Parsley Smoothie 7
Strawberry Mango Smoothie 7
Red Grape and Dandelion Green Smoothie 8
Papaya Orange Smoothie 8
Pomegranate Blueberry Smoothie 9
Superfood Smoothie 9
Tropical Pomegranate Smoothie 10
Tropical Chia Seed Smoothie 10
Pineapple Chai Smoothie 10
Kiwi Pineapple Smoothie 11
Black and Red Berry Smoothie 11

Acai Cherry Smoothie 12
Pineapple-Chia Green Smoothie 12
Sweet Grapefruit Smoothie 13
Peachy-Mango Orange Smoothie 14
Tropical Kale Green Smoothie 14
Blueberry Papaya Green Smoothie 14
Pineapple-Chai Smoothie 15
Chocolate Papaya Smoothie 16
Orange-Papaya Smoothie 16
Red Grape and Bok Choy 16
Pummelo and Red Grape Smoothie 17
Peach-Nectarine Smoothie 17
Raspberry-Watermelon Smoothie 17
|Page 41 |
Tropical Fruit Smoothie 18
Chocolate-Banana with Goji Berries 18
Banana-Orange-Pineapple Smoothie 19
Peach Mango Smoothie 19
Super Antioxidant Smoothie 19
Coconut Lime Smoothie 20
Blueberry Coconut Smoothie 21
Pineapple Parsley Smoothie 21
Pummelo Smoothie 21
Apple Cranberry Smoothie 22
Pomegranate Goji Berry Smoothie 22
Pomegranate-Cherry Smoothie 22
Black and Blue Smoothie 23
Straw-Berry Blast Smoothie 23
Blueberry Coconut Smoothie 23
Snacks
Apple and Peanut Butter 24
Banana with Almond Butter and Cinnamon Pudding 24
Banana-Papaya-Strawberry Fruit Salad 25
Mango and Red Grape Salad 25
Hummus and Veggies 25
Cinnamon and Oranges 25
Coco-Nuts Banana Slices 25
Vanilla Espresso Almond Butter 26
Pineapple Chai Chia Seed Pudding 26
Dinner or Lunch Options

Pineapple Stir Fry 27
Fiesta Acorn Squash and Rice 28
Mexican Rice 29
Black Bean Spread with Veggies 29
Brown Rice & Steamed Veggies 30
|Page 42 |
Asian Delight 30
Black Bean Tostados 31
Soba Noodles and Veggies 32
Black Bean Ratatouille 33
Strawberry-Pear Salad 33
Mango Cranberry Salad 34
Apple and Dried Cherry Quinoa Salad 34
Spinach-Quinoa Salad 35
Spicy Black Bean Burrito 35
Desserts
Low Fat Raw Pudding _ ___ 36
Chocolate Coconut Balls 37
Coconut Banana Bites 37
Raw/Vegan Cherry Ice Cream 38
Chocolate Peanut Butter Balls 38
Chewy Tropical Macaroons 39
Mango Sorbet 39
Chocolate Turtles 40
|Page 43 |
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including photocopying, recording, or by any informational storage or retrieval system
without express written, dated and signed permission from the author.
|Page 44 |

30 Day Whole Foods Substitution Recipes

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|Page 1 |

IMPORTANT MEDICAL WARNING & DISCLAIMER

Meal replacement smoothie recipes are designed to replace a

The green smoothie recipes are divided into three sections

To make each recipe, simply add your liquid and fruit to a

If you are using a high-end blender such as the Blendtec,

A lot of these meal replacement smoothie recipes call for nut

Some of these meal replacement smoothies also call for a protein

Strawberry Vanilla Smoothie

9 large strawberries (fresh or frozen)

Calories: 339 | Fat: 8g | Protein: 13g | Carbs: 61g | Calcium: 15%

Chocolate Coconut Smoothie

Meat and water from one young, Thai coconut

Calories: 356 | Fat: 6g | Protein: 11g | Carbs: 71g | Calcium: 28%

1 grapefruit, peeled and deseeded

Calories: 383 | Fat: 4 | Protein: 14g | Carbs: 80g | Calcium: 22%

1-and-1/2 cup pineapple, cubed

Calories: 338 | Fat: 3g | Protein: 11g | Carbs: 76g | Calcium: 16%

Strawberry Mango Smoothie

2-and-1/2 cups whole organic strawberries

Calories: 385 | Fat: 3g | Protein: 8g | Carbs: 94g | Calcium: 20%

1 cup red grapes

Calories: 359 | Fat: 5g | Protein: 9g | Carbs: 79g | Calcium: 34%

Papaya Orange Smoothie

2 small bananas, peeled

Calories: 347 | Fat: 2g | Protein: 9g | Carbs: 85g | Calcium: 20%

1/2 cup pomegranate arils

Calories: 361 | Fat: 7g | Protein: 9g | Carbs: 75g | Calcium: 14%

1 small banana, peeled

Calories: 347 | Fat: 10g | Protein: 9g | Carbs: 61g | Calcium: 11%

1/2 cup pomegranate arils

Calories: 351 | Fat: 5g | Protein: 9g | Carbs: 76g | Calcium: 29%

Tropical Chia Seed Smoothie

1 mango, peeled and pitted

Calories: 355 | Fat: 7g | Protein: 9g | Carbs: 72g | Calcium: 18%

Pineapple Chai Smoothie

2 small bananas, frozen and peeled

Calories: 343 | Fat: 2g | Protein: 12g | Carbs: 76g | Calcium: 22%

Check out Epic Protein here:

1 medium banana, peeled

Calories: 349 | Fat: 3g | Protein: 9g | Carbs: 83g | Calcium: 32%

Black and Red Berry Good Smoothie

Calories: 357 | Fat: 4g | Protein: 10g | Carbs: 81g | Calcium: 19%

Acai Cherry Smoothie

2 small bananas, peeled

Calories: 395 | Fat: 9g | Protein: 12g | Carbs: 70g | Calcium: 6%

Pineapple-Chia Green Smoothie

2 small bananas, peeled

Calories: 404 | Fat: 6g | Protein: 11g | Carbs: 91g | Calcium: 40%

Check out Epic Protein here:

Check out Amafruits here: http://www.amafruits.com

Check out the cashew milk recipe here:

2 small bananas, peeled

Calories: 402 | Fat: 6g | Protein: 9g | Carbs: 84g | Calcium: 22%

1 mango, peeled and pitted

Calories: 390 | Fat: 3g | Protein: 11g | Carbs: 94g | Calcium: 33%

Tropical Kale Green Smoothie

1 medium banana, peeled

Calories: 400 | Fat: 2g | Protein: 10g | Carbs: 94g | Calcium: 35%

Blueberry Papaya Green Smoothie

2 cups papaya, cubed

Calories: 398 | Fat: 2g | Protein: 9g | Carbs: 97g | Calcium: 24%

2 medium frozen bananas, sliced

Calories: 410 | Fat: 2g | Protein: 11g | Carbs: 94g | Calcium: 25%