Table of Contents
Introduction 8
The Paradigm Shift 8
What You Can Expect from This Book 9
Core Principles 10
Getting Started: Genera! Guidelines 10
The Plant-Powered Foods 10
Protein: How to Get Enough 17
Benefits of Raw Foods 24
Why Juice? 24
Soaking & Sprouting 27
Hydration 30
What, When and How Much 32
Nutrient Timing for Peak Performance 32
Natural Weight Loss 35
Lean Muscle Building 35
Cravings 36
What about Supplements? 37
Rest, Relax and Restore 41
Sleep, Meditation and Breath 41
Healthy Gut 42
Fasting 43
Plant-powered recipes 47
The Essentials 49
Pure Nut Mylk 50
Hemp Mylk 52
Quinoa Mylk 53
Cultured Coconut Yogurt 55
Date Syrup 56
Power Nut Butter 58
Green Mix Salad 59
Superfood Salad Topper 60
Simple Nut & Seed Bread 63
Cheesy Kale Chips 64
Gut-Healing Sauerkraut 67
Healthy Start 69
Cleansing Morning Lemonade 71
Powerhouse Green Juice 72
Liver Flush Juice 75
Rise 'n' Shine Smoothie 76
Morning Energizer Smoothie 79
Matcha Latte 80
Maqui Berry Smoothie Bowl 83
Carrot Cake Smoothie Bowl 87
Creamy Mango-Chia Pudding 87
5-Minute Raw Granola 88
Avocado & Pea Smash 90
Smoky Tempeh Scramble 91
Spinach Crepes 93
Workout Fuel 95
Cucumber-Lime Chia Fresca 96
Wellness Shot 99
Postrun Juice 100
Blood Transfusion Juice 103
Raw Power Smoothie 104
Golden Colada Recovery Smoothie 107
Maca-Mint Smoothie 108
Watermelon Rehydrator 108
Plant-Powered Muscle Mylk 111
Chocolate Muscle Mylk 112
Ginger Ale Workout Tonic 114
Sleep Tonic 115
Berry Chia Energy Gel 117
Salted Caramel Endurance Gel 118
Spirulina-Golden Berry Power Bars 121
Coco-Mango Performance Bars 122
Popeye Protein Balls 125
Epic Power Orbs 126
Raw Cinnamon Rolls 129
Endurance Snack Mix 130
Power Main Meals 133
Green Goddess Soup 135
Warming Tortilla Soup 136
Thai Curry Ramen 139
Raw Pad Thai 140
Veggie Nori Rolls 143
Walnut Meat Lettuce Tacos 144
Nourish Bowl 146
Ayurvedic Bowl 149
Pesto Quinoa Bowl 150
Sprouted Falafel 153
Greek-Style Spaghetti Squash 154
"The Game Changer" Burger 157
Super Salads 159
Bok Choy Salad with Citrus-Hemp Dressing 161
Garden Salad with Sumac Vinaigrette 162
Detox Salad 165
Greek Salad in a Jar 166
Wild Rice Salad with Creamy Miso Dressing 169
Roasted Vegetable & Lentil Salad 170
Mock Tuna Salad 173
One-Minute Meals 175
Watermelon + Lime + Sea Salt 177
Mango + Hemp Hearts 177
Pineapple + Spirulina in a Jar 178
Apple-Tahini Sandwich 178
Jammed Walnut Banana Bites 181
Banana + Nut Butter + Cacao Nibs 181
Dates + Almond Butter 181
Avocado + Sprouts Nori Roll 182
Banana + Sprouts + Romaine Lettuce Tacos 182
Desserts with Benefits 185
Blackberry-Lemon Cheesecake 187
Nik's Twix Bars 188
Seasonal Fruit Crumble 189
Golden Banana Bread 190
Om Chocolate Bar 193
Superfood Caramels 194
Dressings, Dips, Spreads and Chutneys 197
Balsamic Vinaigrette 198
Lemon-Tahini Sauce 199
Clean Sour Cream 200
Cilantro Chutney 201
Almond Ricotta 203
Mango Salsa 204
Three-Layer Party Dip 207
Roasted Beet Dip 208
Simple Berry-Chia Jam 211
Sample Menus 212
Recovery Tips and Tools 214
Helpful Resources 216
Acknowledgments 218
About the Authors 218
Index 219
