ITN+Cookbook 7.1 .pdf

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community

45

COOKBOOK

love

healthy, quick and easy recipes
your family will

Sponsored by:

The concept for the Institute of Transformational Nutrition (ITN) Community Cookbook
was realized when an ambitious group of ITN graduates wanted to collaborate to create
a healthy cookbook using recipes based off of the principles taught at our institute.
Certified Transformational Nutrition Coaches know the importance of eating right,
but also recognize how difficult it is to find the time to cook a fresh, well-balanced meal.
They’ve delivered some amazing recipes that are not only healthy but easy (yes, we
said easy!) to make.
Created by individuals who have dedicated their lives to helping others improve their
health, these recipes contain natural, highly nutritious ingredients. You’ve heard it time
and time again; eating right doesn’t have to be hard or taste bad. Finally! A cookbook that
will help you create incredibly tasteful food that will not harm your body, but instead give
it what it needs to function properly and optimally.
We hope you enjoy this beautiful collection of tasty meals!
In love and service,

Cynthia Pasquella
Founder and Director
Institute of Transformational Nutrition
www.transformationalnutrition.com
P.S. If YOU or someone you know is passionate about food and holistic health, and
helping people to live their happiest lives, then I want to personally invite you to consider
becoming a Certified Transformational Nutrition Coach! Whether you’re looking to make
some serious extra cash on the side or even change careers, we can help! Find more
information about our highly-respected program at www.transformationalnutrition.com.

SALADS
Delish Detox Salad
Spicy Avocado Cucumber Salad
Quinoa Confetti Salad
California Quinoa Salad
Dill-icious Lemony Tomato Cucumber Salad

SMOOTHIES & SHAKES
Urban Recovery Protein Shake
Urban Immune Booster
Super Simple Sexy Smoothie
Apple Pie Lover’s Smoothie
Magnificent Mint-Chip Shake
Feelin’ fab, Stress-Busting Smoothie
Creamy Frozen Berry Blast
Raspberry & Mulberry Cinnamon Smoothie
Chai Chia Coconut Latte

SOUPS
Beautifying Black Bean Soup
Spicy Lentil Soup
Simple Butternut Bisque
Chicken Chili Corn Chowder
Rustic Potato Leek Soup

DESSERTS & SNACKS
Banana Almond Ice Cream Sundae
Carob Yummies’
Crunch Cashew & Date Ice Cream
Sweet Potato Cookie Cuties
Custom Chocolate Candies

5
11
22
31

DESSERTS & SNACKS (CONT.)
Cali-Rice Pudding
LavChocs (vegan)
Crunchy Chunky Cinnamon Apple Delight
Mac’au Chocolat (vegan)
Leah’s Loaded Granola Bars
Kiwi Banana Sliders
Blueberry-Lemon Cashew Scones
Spiced Apple Barrels

MAIN DISHES
Coconut Raisin Walnut Breakfast Cookies
Apple Spice Pancakes
Chicken Thighs
Simple Savory Chicken
Sweet & Sour Crispy Chicken Wings
Savory Butternut Beef Stew
Very Veggie Picadillo
Shitake Mushroom Stir Fry
Pesto Stuffed Mushrooms
Mango Tango Shrimp
Salmon and Cinnamon Perfection

CONDIMENTS
Salsa
Guacamole
Roasted Tomato Sauce

CONTRIBUTOR BIOS

31
51
69
74

salads

Delish Detox Salad
Spicy Avocado Cucumber Salad
Quinoa Confetti Salad
California Quinoa Salad
Dill-icious Lemony Tomato
Cucumber Salad

Delish Detox Salad
Serves 4

Ingredients

- 2 heads broccoli
- 1 head cauliflower
- ¼ cup cilantro
- 5 tablespoons fresh lemon juice
- 4-6 drops liquid stevia
- Salt and pepper to taste
- 1 apple, cored and cubed
- ½ cup pine nuts
- ⅔ cup dried cranberries

Directions

▶ Process broccoli, cauliflower, and cilantro in food processor until fine. Pour into a
large bowl.
▶ Mix lemon juice, stevia, and salt and pepper in a separate bowl and pour over
the salad.
▶ Add remaining ingredients, toss well, and serve!

TIPS AND SUBSTITUTIONS: Exchange the stevia for two tablespoons of maple
syrup for a richer taste. You can also try some raisins instead of cranberries and
toss in more fresh herbs like parsley and mint for even more detoxing power!

RECIPE CONTRIBUTED BY: CYNTHIA PASQUELLA

6

Spicy Avocado
Cucumber Salad
Serves 2

Ingredients

- 1 large avocado
- 1½ teaspoon Earth Balance Mindful Mayo
- 1½ teaspoon Sriracha sauce
- 1 teaspoon Bragg’s liquid aminos
- ½ teaspoon sesame oil
- 4 cups mixed greens
- 1 cup cherry tomatoes, sliced in half
- ½ cucumber, sliced

Directions





Scoop flesh from the avocado and place in a bowl.
Add Mindful Mayo, Sriracha, liquid aminos and sesame oil to the bowl and mix well.
Place greens, tomatoes, and cucumber on a plate and top with avocado mixture.
Bon Appétit!

TIPS AND SUBSTITUTIONS: Sriracha is a pretty fiery little sauce, so you might
want to add a quarter teaspoon at a time until you get it to your desired hot level.
You can also choose your own plant-based mayo or use my recipe for Avocado
Mayo from the Hungry Hottie Cookbook. When it comes to the liquid amines, you
can use a raw or gluten-free soy sauce instead.
RECIPE CONTRIBUTED BY: CYNTHIA PASQUELLA

7

Quinoa Confetti Salad
Serves 6

Ingredients

- 1 cup black beans, soaked overnight, rinsed
and drained. (Or 1 (15-ounce) can, no salt
added, rinsed and drained)
- 1 tomato, diced
- ½ yellow or orange bell pepper, diced
- ½ large zucchini, “spiralized,” sliced, or diced
- 1 small red onion, diced
- 1 clove garlic, minced
- 1 avocado, diced or sliced
- 1 jalapeño, finely diced
- 2 tablespoons chia seeds
- 2 tablespoons lime juice
- 2 tablespoons balsamic vinegar
- 2 tablespoons freshly cut cilantro leaves and stems
- 1 teaspoon sea salt
- ⅛ teaspoon black pepper
- Olive oil, as needed

Directions

▶ Combine all ingredients in a large bowl and stir well to combine. Adjust spices or
liquids to your own taste. May need more salt, oil, or vinegar.
▶ Can be served in plate or bowl, fresh or chilled, as an appetizer or entrée. Tastes
even more flavorful the following day—just give it a good stir and enjoy!
▶ Store in airtight bowl 3-5 days in refrigerator.
RECIPE CONTRIBUTED BY: LEAH CAMPIAN

8

California Quinoa Salad
Serves 1

Ingredients

SALAD
- ½ cup uncooked quinoa
- 1 cup vegetable broth
- ½ cup grape tomatoes, halved
- ½ cucumber, roughly chopped
- ¼ avocado, roughly chopped
- ½ cup mint, finely minced
- ½ cup parsley, finely minced
- 1 teaspoon slivered raw almonds
DRESSING
- Juice of ½ lemon
- 1 tablespoon extra-virgin olive oil
- 2 garlic cloves, minced

Directions

▶ Add quinoa and vegetable broth to medium saucepan and bring to a boil.
▶ Cover, reduce heat and simmer for 20 minutes or until broth is absorbed and
quinoa is fully cooked. Remove from heat and let rest for 5 minutes.
▶ Whisk all dressing ingredients in a small bowl.
▶ Place quinoa and all remaining ingredients in a large bowl and pour dressing on top.
▶ Toss until well mixed, plate and enjoy warm, or let cool and serve at room temperature.

RECIPE CONTRIBUTED BY: MARIA MIZZI

9


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