Genuine Health Recipe Book
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Transcript of Genuine Health Recipe Book
g e n u i n e h e a l t h r e c i p e b o o k
PROUDLYCANADIAN
over 30nourishing
recipes
contentSSMoothieS..................4-37
SnackS.......................38-61
Meal.............................62-67
5
DirectionsCombine all ingredients together and blend on high until smooth and frothy.
□ 1 ½ cup fresh squeezed orange juice□ 1 frozen banana (note: if banana is not frozen add ice to make it cold!)□ 1 medjool date, pitted□ 2 scoops proteins+ vanilla□ 1 splash vanilla extract
orange JuliuS SMoothie
► Boosts immune system. ► Post workout smoothie. ► Source of vitamin C.
benefits
ingreDients
serves2
7
Combine all ingredients together and blend on high until smooth and creamy.
□ 1 ½ cup almond milk□ ½ avocado□ 1 frozen banana (note if banana is not frozen add ice to make it cold!)
□ 1 tbsp Natural Peanut Butter□ 1-2 medjool dates, pitted□ 2 scoops vegan proteins+ chocolate
peanut butter cup SMoothie
Directions
ingreDients
► Post workout snack.
► Blood sugar balancing.
benefits
serves2
9
Combine all ingredients together and blend on high until smooth - drink straight away!
□ 1 scoop greens+ whole body nUtrition
□ ½ cup frozen blueberries
□ ½ frozen banana□ 1 handful of fresh spinach□ 2 tbsp hemp seeds
□ 1 tbsp flax oil□ 1 scoop vegan proteins+ or proteins+□ Pinch of sea salt□ 2 cups of water or iced green tea
purple power elixir
► High fibre.
► Anti-inflammatory.
► Restores gut health.
► Boosts immune system.
► Increases antioxidant capacity.
► High in vitamin K and trace minerals.
Directions
ingreDients
benefits
serves2recipe by:
Meghan Telpner, Nutritionista
11
peachy green SMoothie
Add everything to a blender, and blend on high until smooth and creamy :)
□ 1 frozen banana□ 1 cup frozen peaches□ 1 scoop greens+ extra energy orange
□ 1 tbsp almond butter□ 1 date□ 1 ½ cup water, or liquid of choice
Directions
ingreDients
benefits► Rich in potassium.
► High in vitamin C.
serves2
13
cherry berry blaSt SMoothie
Blend until desired consistency.
□ 1 cup almond milk□ 1 scoop unflavoured greens+ whole body nUtrition
□ 1 Tbsp coconut oil
□ 1 scoop proteins+ vanilla or vegan proteins+ vanilla□ 1 cup mixed berries□ 1-2 handfuls kale
Directions
benefits
ingreDients
► High in vitamin A.
► Blood sugar balancing.
► Digestion balancing.
serves2
15
Vanilla Matcha SMoothie
Blend until desired consistency.
□ 1 cup almond milk□ 1 tsp matcha powder□ ½ tsp vanilla extract□ 1 Tbsp almond butter
□ 1 scoop proteins+ vanilla or vegan proteins+ vanilla□ 2-3 medjool dates□ 1 handful spinach
Directions
benefits
ingreDients
► Rich in minerals
► Blood sugar balancing.
► Energizing.
serves2
17
orange Mint DreSSing
► Increases antioxidant capacity.
► Anti-inflammatory.
► Soothes the intestinal tract.
□ ⅓ cup sesame oil□ 4 Tbsp omega3+ joy (orange flavor)□ ½ cup rice vinegar□ 1 scoop of greens+ o (natural flavor)
□ Zest from 1 organic orange□ 1 Tbsp honey□ ½ cup mint (finely chopped)□ Salt and pepper to taste
Blend until desired consistency.
ingreDients
Directions
benefits
serves4recipe by:
Joy McCarthy, C.N.P., Holistic Nutritionist
19
Spring into SuMMer SMoothie
► Increases antioxidant capacity.
► High in potassium.
► Re-hydrating.
□ 1 scoop greens+ original
□ 1 ½ cups coconut water
□ 1 cup frozen strawberries
□ 2 soaked dates□ 1-2” chunk of cucumber
ingreDients
Directions
benefits
Mix in blender until thick and smooth and serve.
serves1
21
green Detox SMoothie
► Anti-inflammatory.
► Increases antioxidant capacity.
► High in trace minerals.
► Blood sugar balancing.
□ 1 frozen banana
□ 1 handful frozen pineapple
□ 1 handful spinach
□ ½ avocado
□ 1” piece of ginger, peeled and chopped
□ 1 medjool date, pit removed (soak if dry)
□ 1 scoop greens+ original
□ 1 ½ cups (or enough to cover) coconut water, or liquid of choice
Directions
benefits
ingreDients
Blend all ingredients together until desired consistency.
serves2
23
SynergiStic SMoothie
► Increases antioxidant capacity.
► Anti-inflammatory.
► High in vitamin C.
► Gut healing.
Directions
benefits
ingreDients
□ 1 scoop vegan greens+ o acai mango flavor
□ 1 Tbsp omega3+ Joy orange flavor
□ 1 scoop vegan proteins+ vanilla flavor
□ 1 banana
□ 1 cup frozen mango
□ 1 Tbsp orange rind
□ Water and ice
Place all ingredients into your blender. Add water and ice to desired consistency.
serves2
25
► High in vitamin C and trace minerals.
► High fibre.
► Boosts antioxidant capacity.
□ 1 green apple□ 1 handful frozen raspberries□ 1 scoop greens+ original or vegan greens+o original□ 1 Tbsp tahini (or your favourite nut butter, all- natural almond or peanut are great too)
□ 1 chunk cucumber□ 1 tsp real maple syrup□ 1 cup water
Quick anD eaSy green SMoothie
Blend until smooth. Try adding more liquid if your smoothie is too thick.
Directions
benefits
ingreDients
serves1
27
lyns - linkperfect fall SMoothie
Directions
benefits
ingreDients
□ ½ cup roasted sweet potato purée (or pumpkin)
□ ½ cup apple cider
□ 1 cup almond milk
□ 1 Tbsp maple syrup
□ 1 tsp apple cider vinegar
□ ¼ tsp cinnamon
□ 1 scoop proteins+ vanilla
Blend everything together on high until smooth. If you have a high-powered blender keep blending until warm. If not, pour into a pot and gently heat on the stove until warm.
► High in beta carotene.
► Alkalizing.
serves2
29
pepperMint Mocha SMoothie
Directions
benefits
ingreDients□ 1 cup almond milk
□ 1 scoop greens+o vanilla
□ 1 tsp mint extract or handful of mint leaves
□ 1 tsp almond butter or tahini
□ 1 scoop chocolate proteins+ or vegan proteins+
□ 1 tsp cacao powder
□ ½ frozen banana
□ 2 handfuls spinach or kale
□ 1 shot of espresso or replace ½ cup almond with 1 cup coffee
□ Cacao nibs (for garnish)
Blend until desired consistency.
► High in Vitamin C and Vitamin A. ► Rich in Potassium, and Magnesium.► Blood Sugar Balancing.
serves2
31
green reJuVenator SMoothie
Directions
benefits
ingreDients□ 1 cup coconut water
□ 1 scoop greens+ extra energy orange
□ ½ avocado
□ ½ orange
□ 1/3 cucumber
□ 4-5 basil leaves
□ 4-5 mint leaves
□ 1 stalk kale
□ Small handful parsley
Blend until desired consistency. Top with cacao nibs.
► Cooling.
► Nourishing.
► High in potassium.
► Energizing.
serves2
33
Downtown Detox SMoothie
Directions
benefits
ingreDients
□ ½ apple
□ 2 sprigs of mint, leaves only
□ 1 cup frozen raspberries
□ 1” piece of ginger, peeled
□ 2 Tbsp maple syrup
□ 1 stem of kale
□ 1 Tbsp almond butter
□ 1 ½ cup liquid of choice
□ 1 scoop greens+ daily detox
Add all ingredients to a blender and blend on high until smooth and creamy.
► Liver support.
► High in fibre.
► Anti-inflammatory.
► Rich in minerals.
serves2
35
blueberry cacao whole boDy SMoothie
► High in antioxidants.
► Balances the gut.
► High in magnesium and vitamin c.
□ 3/4 cup water
□ 1 cup organic greens
□ 1 Tbsp raw cacao
□ 1 scoop greens+ whole body nUtrition natural flavour
□ 1 Tbsp hemp seeds
□ ½ cup frozen blueberries
□ ½ avocado
□ 1 date (optional)
Blend all ingredients together and enjoyDirections
benefits
ingreDients
serves2
37
chocolate Mint SMoothie
► Balances the gut.
► Blood sugar balancing.
□ 1 scoop greens+ whole body nUtrition (natural flavour)
□ 1 cup unsweetened almond milk
□ 1 cup filtered water (more or less for desired thickness)
□ ½ avocado, pit and skin removed
□ 1 scoop proteins+ chocolate or vegan proteins+ double chocolate
□ 1/4 cup fresh mint (less or more, adjust to taste)
□ 1 tsp dark chocolate chips or cacao nibs
□ Ice (optional)
Add all of the ingredients to a high speed blender and blend until thick and smooth.
Directions
benefits
ingreDients
serves2
39
alMonD butter healthy Skin cupS
1. Line a small muffin tin with muffin liners
2. Over a double boiler melt half of the chocolate chips and coconut oil.
3. Add to muffin liners and gently swirl so the bottom and sides are coated. Place in freezer for about 10 minutes to set
4. While chocolate is setting, combine almond butter, greens+ healthy skin and vanilla in a large bowl.
5. Remove chocolate from freezer. Roll almond butter dough into small balls and place in the middle of each chocolate cup. Slightly press down to flatten.
6. Over a double boil, melt the remaining chocolate and coconut oil. Pour on top of each chocolate/almond butter cup, and swirl to ensure each cup is completely coated. Top with sea salt and cacao nibs if using.
7. Place back in the freezer for at least 10 minutes to set.
□ 1 cup dark chocolate chips, divided□ 2 tsp coconut oil, divided
□ ½ cup almond butter
□ 2 Tbsp greens+ healthy skin□ 1 splash vanilla□ Sea salt (optional)□ Cacao nibs (optional)
Directions
ingreDients
benefits
► Alkalizing.► Rich in minerals. ► High in antioxidants.
recipe by:Lynsey Walker, MSc
41
greenS-ola
1. Preheat oven to 325°F2. In a large mixing bowl combine oats, coconut, cinnamon, salt and almonds.3. In a different bowl combine coconut oil, and brown rice syrup.4. Add wet mixture to dry and mix well so that everything is evenly coated.5. Spread evenly on a baking sheet and cook for 15 minutes. Toss and continue
cooking in 10. Toss again and cook again for about 5-10 minutes until every-thing looks toasted.
6. Allow to cool slightly and mix in pumpkin seeds, greens+ O and dried apricots.7. Allow to cool completely and store in airtight container.
□ 4 cups rolled oats□ 1 ½ cup coconut□ 1 cup almonds, roughly chopped□ 2 tsp cinnamon□ ½ tsp salt
□ 4 Tbsp coconut oil, melted□ ⅓ cup brown rice syrup□ ½ cup pumpkin seeds□ 2 Tbsp greens+ o vanilla□ 1 cup dried apricot, chopped
Directions
benefits
ingreDients
► Blood sugar balancing.
► Rich in minerals.
► Healthy fats.
makes9cUps
43
waterMelon ginger Mint popSicleS
Directions
ingreDients
benefits
MINT LAyER□ 1 cup cashews, soaked for at least 4 hours and drained□ ½ cup mint□ 1/8 tsp mint extract□ 1 tsp greens+□ 2 dates□ 250mL water
WATERMELON LAyER□ 3 cups of water melon, cubed□ 1 1” piece of ginger, peeled and roughly chopped□ 1 Tbsp honey
1. In a blender combine the ingredients for the watermelon layer. Add to popsicle molds filling each about 1/3 - ½ way. Freeze for 25 minutes. Reserve remaining melon juice.
2. To the same blender, add mint layer ingredients and blend on high until smooth.3. Remove watermelon layer from the freezer, and divide mint layer amongst molds.
Place back in the freezer for about 15 minutes.4. After 15 minutes, top with any remaining melon liquid and add popsicle sticks
to each mold. Place back in the freezer and freeze for at least 4 hours or until completely set.
► Digestion-soothing.
► Rich in minerals.
► Anti-inflammatory.
serves4
45
chocolate chili protein truffleS
► Boosts metabolism. ► Balances blood sugar. ► Source of fibre.► Post workout snack
□ 1 scoop vegan proteins+ Double chocolate
□ 1 scoop chocolate proteins+
□ 1 scant Tbsp coconut flour
□ 1/4 tsp Cayenne pepper
□ 3/4 tsp Cinnamon
□ Pinch of sea salt
□ 1.5 Tbsp coconut oil melted
□ 2-3 Tbsp of unsweetened coconut milk (or other nut milk)
□ 1 tsp raw cacao for dusting
□ 1/4 tsp stevia (optional)
Mix proteins, coconut flour, Cayenne, cinnamon and sea salt in a small bowl. Add melted coconut oil and nut milk and and mix until you get a thick paste. With your hands roll into 10 balls and then dust with cacao powder. Refrigerate for at least 10 minutes.
Directions
ingreDients
benefits
makes10
recipe by:Madelaine Garcia, Health & Beauty Coach
47
► Source of healthy fats.
► High in antioxidants.
chocolate Sea Salt alMonD energy biteS□ 1 cup almonds
□ 1/4 cup cocoa powder
□ 1 Tbsp greens+ original
□ ½ tsp sea salt
□ 1 tsp vanilla extract
□ 10 dates
1. Blend the almonds until finely chopped but not to a flour, as you need some texture. Set half aside.
2. Add the remaining ingredients to a food processor and blend until a sticky dough forms. Add the remaining almonds and blend once more.
3. Transfer the dough to a bowl and fill a smaller bowl with tepid water. Using your hands, form 10 small bites, using the water to dip your fingers for a more pliable consistency.
4. Transfer the bites to the freezer for 30 minutes and store in the fridge for up to a week.
Directions
benefits
ingreDients
serves2
49
1. Preheat oven to 400˚F.
2. Line baking sheet with parchment paper. Drizzle pineapple rings with olive oil and maple syrup. Roast for 30 minutes, flipping half way through
3. In a medium bowl combine coconut milk and chia seeds. Allow to soak for at least 15 minutes
4. Transfer coconut milk/chia seed mixture to the bowl of a blender. Add pineapple, protein, and spices.
5. Blend on high until thick and creamy
□ 1 can full fat coconut milk
□ ¼ cup chia seeds
□ 2 scoops proteins+ vanilla
□ 3 pineapple rings
□ 1 tsp olive oil
□ 1 tsp maple syrup
□ ½ tsp turmeric
□ 1 tsp cinnamon
□ ¼ tsp nutmeg
roaSteD pineapple puDDing
► Increases antioxidant capacity. ► Anti-inflammatory. ► Balances blood sugar. ► Regulates gut health. ► High fibre.
Directions
ingreDients
benefits
serves4
51
► Balances the gut
► Source of healthy fat
► Balances blood sugar
► Healthy snack
► High in antioxidants
Add all ingredients to a high-speed blender. Blend for a couple of minutes, until everything becomes smooth and creamy, pausing to scrape down the sides if necessary.
□ 2 cups raw cashews or sunflower seeds, soaked overnight and drained
□ 1/4 cup water
□ 2 Tbsp coconut oil
□ 2-3 Tbsp lemon juice
□ 6-8 cloves roasted garlic
□ 1 scoop greens+ whole body nutrition (natural flavour)
□ ½ tsp sea salt
green Vegan creaM cheeSe
Directions
benefit
ingreDients
recipe by:Sondi Bruner, Holistic Nutritionist
53
apple pie biteS
Directions
benefits
ingreDients□ 1 banana
□ 1-3 cups brown rice crisps
□ ½ cup medjool dates, chopped
□ ½ cup dried apple, chopped
□ 2 Tbsp almond butter
□ 1 tsp cinnamon
□ ½ tsp sea salt
□ 1 serving fermented vegan proteins+ (vanilla or unflavoured)
1. In a large bowl, mash together banana and almond butter with a fork. Stir in cinnamon, sea salt, and protein powder until evenly mixed.
2. Mix in the dates and dried apple. Slowly mix in the brown rice crisps.3. Scoop out about 1-2 Tbsp of the mixture and roll into balls. you can also
press into a baking tray and freeze to form bars.
► Blood sugar balancing.
► Digestive support.
makes20
recipe by:Abigail Christens, C.N.P.
55
apple Detox orbS
► Boosts liver function. ► High fibre. ► High in omega-3. ► Balances blood sugar.► Alkalizing
□ 1 scoop greens+ daily detox green apple flavour□ 1 tsp omega3 orange□ 1/4 cup hemp seeds□ 1/4 cup chia seeds□ 3 Tbsp cranberries□ 3 Tbsp sliced almonds
□ ½ cup almond butter□ 1 Tbsp cocoa powder□ ½ lemon, juiced□ Pinch of sea salt□ 3 Tbsp each of sugar and coconut flakes (stir together in a bowl for rolling)
Blend all ingredients except for sugar and coconut in your food processor. Once well combined, roll into 1-inch size balls and then roll in the sugar and coconut mixture.
Directions
benefits
ingreDients
makes20
57
power cookie Dough
Directions
1. Pulse cashews in a food processor for a few seconds until broken up.
2. Start adding dates one at a time through the feeder until you get a sticky dough that holds together when pinched (you may need to add a bit of water depending on the stickiness of the dates)
3. Remove from food processor and combine with desired amount of chocolate chips. Roll into balls.
ingreDients □ 1 cup cashews□ 20 medjool dates, pitted□ Chocolate chips□ 2x scoops vegan proteins+
► Great source of energy.► Blood sugar balancing. ► Post workout snack.
benefits
makes20
59
raw energy biteS
yes► High fibre.
► Balances and restores gut health.
► Natural source of energy.
► Anti-inflammatory.
Directions
benefits
ingreDients□ 1 banana, mashed□ 3 medjool dates, finely chopped□ 3 Tbsp melted coconut oilMIx TOGETHER, AND THEN ADD THE FOLLOWING:□ 2 scoops greens+ whole body nutrition (plain flavor)
□ 2 scoops vegan vanilla proteins+ □ 2 Tbsp hemp hearts□ 1 Tbsp chia seeds□ 14 cup raw unsalted pumpkin seeds□ ¼ cup quinoa flakes□ ¼ cup cacao nibs
Form into balls and roll in shredded coconut. They are delish and freeze well!
makes20
61
lyns/maDDs?
raw SuperfooD energy biteS
Directions
benefits
ingreDients□ 1 scoop genuine Health’s greens + powder
□ ½ cup almond butter
□ 4 Medjool dates
□ ¼ cup maple syrup
□ ½ cup cacao powder
□ 1 Tbsp maca
□ ¼ cup hemp hearts
□ ¼ cup sesame seeds
□ 1 cup walnuts
□ 1 tsp vanilla
Add all ingredients to a food processor and blend until a dough forms. Roll into bite sized balls.
► Rich in minerals.► High in antioxidants, and healthy fats.► Blood sugar balancing.► Energy balancing.
makes20
63
Directions1. Mix yogurt, oats, protein and cinnamon together in a small bowl. Allow
to soak overnight in the refrigerator
2. Before serving mix in chopped apple. Top with pecans and enjoy!
ingreDients
□ ¾ cup plain yogurt
□ ¼ cup oats□ 1 scoop proteins+ vanilla (or ½ scoop vegan proteins+)
□ ½ tsp cinnamon □ Apple, chopped□ Handful of pecans
oVernight apple pie yogurt
► Balances gut bacteria ► Blood sugar balancing ► Great source of protein
benefits
serves1
65
Super chargeD peSto
► Increases memory and boosts brain health.
► High in antioxidants.
□ 1 cup basil□ 1 cup parsley□ ½ cup olive oil□ 1 tsp omega3 oil□ 1 tsp greens+ original
□ 1/4 cup raw walnuts or cashews□ 2 garlic cloves□ Sea salt and pepper to taste
Directions
benefits
ingreDients
Combine all ingredients in your blender or food processor. For a chunkier version pulse, for a creamier consistency blend.
serves4
recipe by:Lisa Kilgour, RHN
67
kale orange pecan SalaD
► High in vitamin C.
► High omega 3 content.
DRESSING:
□ ½ cup brown rice vinegar
□ 1/3 cup sesame oil
□ 1/4 cup omega3 orange
□ ½ cup fresh mint leaves
□ 2 Tbsp grated orange zest
□ Juice of 1 orange
SALAD:
□ 1 bunch kale, washed and patted dry
□ 2 oranges, peeled and sliced crosswise
□ ½ cup (125ml) pecans
Directions
benefits
ingreDients
1. Tear kale away from the stems and tear into bite-size pieces. Place in a large bowl.
2. Combine all the dressing ingredients in a food processor; process until the mint is completely chopped, about 30 seconds.
3. Pour the dressing over the kale and toss well. 4. Arrange orange slices on top and sprinkle with pecans.
serves2
69
our coMMitMent to youGenuine Health is a proud Canadian company, committed to
changing the way people are nourished and helping them meet both their health and performance goals.
what are we paSSionate about? Providing Canadians with more than just formulas, but great products
that have a positive and tangible impact on their health and life. Always striving to be free of artificial colours, flavours, sweeteners and
most importantly genetically modified ingredients that take from your health in-stead of fostering it.
leaVing the worlD a little bit betterthan we DiD when we got here,
through our on-going efforts for environmental awareness, action, and social impact therein. Challenging the way people conduct business by
proudly flying our BCorp flag high. Standing behind our 100% money back guarantee. If a product doesn’t work for you we will gladly help you find
something that does or refund you for your purchase
PROUDLYCANADIAN
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