The Fab 4 Formula is simple: protein (20g minimum, from protein powder, collagen powder, or Greek yogurt) + fiber (10g minimum, from chia seeds or flaxseeds) + 1 tablespoon of healthy fat (like nut butter, or avocado)
+ handful of greens (like spinach or arugula) + 1/4 cup fruit (optional, but optimally low - sugar berries) + superfoods (optional; this is where cacao or adaptogens would come in) + liquid (water is fine, but nut milks are also great).
Not exact matches
MAKES 4 - 6 tacos INGREDIENTS for the tangy cashew cream: 1/2 cup
of cashews, soaked for a min
of 2 hours 1/4 cup
of water 1 tablespoon
of white wine vinegar 3
green onions, white parts only (
green parts reserve for garnish) 1/2 teaspoon
of kosher salt 1 head
of broccoli, chopped into florets 1/2 cup
of garbanzo bean flour 1/2 cup
of water 1 teaspoon
of garlic powder 1/2 teaspoon
of kosher salt 1 teaspoon
+ of TABASCO chipotle, original red, or reserve about 1/3 cup
of sunflower oil (or another neutral high - heat oil) for the tacos: 4 - 6 tortillas OR 8 - 12 bibb lettuce leaves 1 avocado, sliced some thinly sliced red chilies (optional) a few dashes
of TABASCO (
of your choice, optional) a
handful of cilantro, chopped the
green part
of the
green onion, reserved from the cashew cream METHOD Make the cashew cream:
for the ramp
+ chili pesto: 3 ramps, frilly bottoms discarded, white
+ green parts roughly chopped 2 small
green chilies (such as a jalapeno, or serrano), seeded and chopped 5 - 7 basil leaves, chopped a
handful of arugula 1/4 teaspoon
of salt (or more to taste) pepper 1/4 cup
of extra virgin olive oil
1 cup
of cannellini beans (soaked, cooked
+ drain, or organic, low sodium canned) 1 cup
of cooked quinoa 1 shallot, minced 2 garlic cloves, minced 1
green onion,
green parts only, minced a
handful of cilantro, roughly chopped 1/4 teaspoon
of garlic powder a pinch or two
of cayenne 1/2 teaspoon
of chili powder 2 teaspoons
of tamari (or low sodium soy sauce, if you prefer) 1/4 teaspoon
of salt fresh ground pepper 1/2 teaspoon
of baking powder 2 eggs, lightly beaten
2 frozen bananas 1/2 fresh mango 1/2 avocado 2 frozen packs
of pitaya fruit (we love Pitaya Plus) 1 Tbsp Berry Bliss Coconut Butter 2 Tbsp protein powder (or 1 Tbsp each Philosophie
Green Dream Superfood
+ Protein Powder and Berry Bliss Superfood
+ Protein Powder) 8 ounces coconut water
handful of ice
Items needed for 2 bowls: 1/4 small purple cabbage, thinly sliced 6 radishes, thinly sliced 1 carrot, julienned 1/3 cup snap peas, sliced on a bias
Handful of micro
greens Handful of cilantro and mint leaves — 1 cup Della Rice Basmati and Wild rice, cook as directed — Za'atar roasted chickpeas — Lemon honey mint tahini sauce — 6 min eggs
+ dukkah spice mix
1 lb sausage, you can use the crumbly sort, sweet or spicy, or the links kind 1 medium onion, diced 3 cloves
of garlic, finely minced 5 ears
of corn, kernels shaved, and cobs reserved 2 large potatoes, diced 2 cans
of coconut milk 2 cups
of stock (i usually make a quick stock
of veg scrapes
+ the cobs)
handful of copped kale, or
greens salt and pepper to taste
for the polenta: 6 cups
of stock (vegetable or chicken, preferably homemade) 1 cup
of polenta 1 - 2 tablespoons
of olive oil salt * may not be necessary if your broth is salty enough pepper for the fennel
+ green beans: 1 fennel bulb (white part only,
green parts reserve), sliced thin about two large
handfuls of green beans (tips removed) olive oil salt
+ pepper about 1 - 2 teaspoons
of za'atar some additional sesame seeds (there should be some in the za'atar, but I like a little extra)
Chili Chicken 500 grams boneless chicken, cut into bite size pieces1 teaspoon red chili powder1 teaspoon pepper powder1 / 4 teaspoon turmeric powderTo taste, salt2 cups
+ 1 cup thin long onion slices4
green chilies cut into rounds1» piece ginger
+ 4 garlic cloves, chopped finely2 sprigs curry leaves2 tomatoes, chopped finely1 / 4th
of a
green capsicum, cubed1 tablespoon soya sauce
+ 1 tablespoon tomato sauce1 / 2 teaspoon sugar3 / 4 teaspoon pepper powderA
handful to chopped coriander leavesSunflower oil, as requiredMethod: Marinate the chicken with chili powder, pepper powder, turmeric powder and salt and let it rest for at least 15 minutes.In a pan, heat a cup
of oil (or as required to deep fry) to medium high.
Chili Chicken Chili Chicken 500 grams boneless chicken, cut into bite size pieces1 teaspoon red chili powder1 teaspoon pepper powder1 / 4 teaspoon turmeric powderTo taste, salt2 cups
+ 1 cup thin long onion slices4
green chilies cut into rounds1» piece ginger
+ 4 garlic cloves, chopped finely2 sprigs curry leaves2 tomatoes, chopped finely1 / 4th
of a
green capsicum, cubed1 tablespoon soya sauce
+ 1 tablespoon tomato sauce1 / 2 teaspoon sugar3 / 4 teaspoon pepper powderA
handful to chopped coriander leavesSunflower oil, as requiredMethod: Marinate the chicken with chili powder, pepper powder, turmeric powder and salt and let it rest for at least 15 minutes.In a pan, heat a cup
of oil (or as required to deep fry) to medium high.
Summer
Green Smoothie Bowl → 1 banana → 1 small, fresh mango, cut into chunks → 1/2 medium cucumber, sliced → a big
handful of kale, stems removed (or spinach) → 1/3 cup almonds (ideally, previously soaked) → 1 tbsp moringa powder → 2 tbsp hulled hemp seeds → 2 cups plant - based milk → pumpkin seeds, desiccated coconut
+ your favourite granola for topping
Lunch: Honey Mustard Chicken Salad: vegetable base (3 large
handfuls mixed
greens, 1/2 cup chopped bell pepper, 1/2 cup chopped cucumber, 1/2 cup shredded carrot, 6 - 8 cherry tomatoes = 50 calories)
+ 1 ounce crumbled feta cheese (1/4 cup = 70 calories)
+ 3 ounces marinated and grilled chicken (90 for chicken alone
+ 30 for marinade = 120)
+ 2 tablespoons Ken's Light Honey Mustard Dressing (80)
+ 1/2 ear
of corn, kernels shaved off (50) = 370
Extra Virgin Olive Oil 3 medium leeks, white and light
green parts only 3 1/2 cups potatoes, peeled
+ chopped Sea salt
+ pepper 6 cups low sodium organic vegetable stock, or homemade 1 bunch curly kale, about 6 stalks 2
handfuls each fresh flat leaf parsley
+ chervil Zest
+ juice
of one organic lemon
LEMON TAHINI: 1/4 cup tahini 1/4 cup filtered water 1/2 teaspoon lemon zest 1 tablespoon
+ 1 teaspoon lemon juice 1 clove
of garlic, finely minced (or grated with a Microplane) 1 teaspoon olive oil sea salt and ground black pepper, to taste POTATOES: 1 1/2 lbs new potatoes, scrubbed 1 tablespoon heat - tolerant oil, like avocado 1 teaspoon za'atar HARISSA CHICKPEAS: 1 teaspoon cumin seeds 1 teaspoon coriander seeds 1 teaspoon caraway seeds 1 teaspoon chili flakes 1 tablespoon heat - tolerant oil, like avocado 1 shallot, fine dice (about 1/3 cup diced shallot) 1 clove
of garlic, finely minced 1 1/2 cups cooked chickpeas (or 1 15 - ounce can, drained) 1 cup crushed canned tomatoes (I like fire - roasted here) 1/4 cup filtered water (
+ extra if necessary) TO SERVE: 4 big
handfuls of chopped mixed
greens olive oil fresh lemon juice extra za'atar 1/3 cup chopped flat leaf parsley Make the lemon - y tahini.
pesto 1/2 big bunch
of mustard
greens (4 cups
of moderately packed leaves, ish) 1/2 cup pecans 1/2 cup parmesan / other hard cheese OR a
handful of nutritional yeast
+ few more pecans 1 - 2 cloves garlic, peeled 1/2 cup olive oil lemon juice (optional — and I always opt for a few tablespoons) salt and pepper to taste (plenty!)
Start with this Anti-Inflammatory
Green Smoothie
+ handful of raw almonds and or any raws or nut mix except for peanuts.
To cream a wholesome, frothy smoothie, I combine frozen bananas, almond milk, leafy
greens, our Philosophie Superfood
+ Protein Blends, a
handful of fruit, and a cup
of ice.
Super Smoothie: 1 cup (approximately) almond milk or any milk you like
+ 1
handful baby spinach or mixed dark leafy
greens + 1 scoop
of your favorite protein powder (try to avoid protein powders with lots
of additives and sugar - link to my top 5 favorites)
+ 1 Tablespoon peanut butter or almond butter
+ 1/2 cup berries (frozen or fresh)
+ 1/2 cup sprouted grain cereal (link so you know what to look for)
for the polenta: 6 cups
of stock (vegetable or chicken, preferably homemade) 1 cup
of polenta 1 - 2 tablespoons
of olive oil salt * may not be necessary if your broth is salty enough pepper for the fennel
+ green beans: 1 fennel bulb (white part only,
green parts reserve), sliced thin about two large
handfuls of green beans (tips removed) olive oil salt
+ pepper about 1 - 2 teaspoons
of za'atar some additional sesame seeds (there should be some in the za'atar, but I like a little extra)