Slimming Smoothies Salads For Summer

Mama Z’s Slimming
Smoothies & Salads

for Summer
Sabrina Ann Zielinski
Bestselling Author of the Essential Oils Diet
Copyright © 2022 by NaturalLivingFamily.com
All rights reserved. No part of this publication may be reproduced, stored in a retrieval
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Food and Drug Administration (FDA) and are not intended to diagnose, treat, cure or
prevent disease. All information provided in this book is for informational purposes only,
and is not intended as a substitute for advice from your physician or other health care pro-
fessional. You should not use the information in this book for diagnosis or treatment of any
health problem.
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Spiritual Disclaimer
Please note that my husband and I are Christians and it is from this perspective
that I present the information that is in this book. Amongst other things, this
means that I will refer to “God,” not the “Universe.” This also means that I may
reference Biblical teaching and ancient proverbs that I have found to be helpful and
applicable today.
Sometimes people get offended by the words that I use, or the spiritual references
that I make. Please don’t fall into this trap.
My husband fact-checks everything we publish and, as a trained public health

researcher, you can trust that the information presented in these pages is solid,
evidence-based and that it will help you.
I do not judge people that don’t share my faith and I am committed to helping
everyone (regardless of who they are or what they believe) benefit from my
experiences. In fact, I whole-heartedly believe this is my mission in life and why God
put me on this planet.
You see, there I go referencing “God” again. ;)
A Note About Faith

Personally, I have found that my faith has been vital to helping me overcome
sickness and disease - as it has for the thousands of people that we have helped
get well.
Being a Christian, it’s impossible for me to separate my personal beliefs from my

actions and lifestyle habits. As a researcher, I am intrigued to see how clinical trials
and science continues to uncover the role that prayer, positive thinking and faith
play in the healing journey.
My dear friend and Integrative Oncologist, Dr. Tony Jimenez often says that “cancer
is an emotional disorder.” The same can be said of all chronic, long-standing
disease like gut disorders, autoimmunity, arthritis, fatigue and insomnia.
It is with this in mind that I present to you the information in the Introduction and
scattered throughout this book where you will discover eternal truths that will pro-
vide you with hope, inspiration and may even shed some light on things if you are
willing to take a dive into the spiritual side of healing with me.
Table of Contents
Click on Title to go to Chapter
Introduction
Feel-Good Food for the Entire Family 6
Slimming Smoothies & Salads for Summer
Superfood Smoothie 7
Cruciferous Coleslaw 12
Vegan Caesar Salad Dressing 20
Berry Superfood Smoothie 30
Colorful Kale Quinoa Salad 36
Chocolate Protein Smoothie 43
Deluxe Tuna Noodle Salad 48
References 56
About the Author 60
5
INTRODUCTION
(Feel-Good Food for the Entire Family)
For most people, summertime means tasty treats and unhealthy foods. But with
garden-fresh produce close at hand, there are much better options open to you!
This book will share some of my favorite salad and smoothie recipes so you can
shed excess pounds, have more energy than ever to tackle your summer activities,
and avoid cooking over a hot stove during the summer months.
I grew up a daughter of a culinary herbalist who specialized in culinary cooking with

all kinds of herbs and spices. And I grew up gardening and working with my mom
side by side. And in the process, I fell in love with all the smells from the garden and
learning how to create delicious dishes from the herbs, fruits and vegetables grown
there.
As a young adult, I found out I had a lot of food sensitivities and allergies. And then
I met my husband, Dr. Z, and he was able to share with me about how so many
allergens present in our modern diet causes food sensitivities or actually can create
allergies and inflammation.
So I started taking some of those allergens out of our food, and I noticed that I was
getting so much better. But everything that my husband made was boring, green or
brown. And although it was very healthy, I knew we could do better.
So I learned to incorporate all of the amazing colors and all the herbs and the spices
and, of course, a lot of different lettuces and other things in our garden to make
delicious meals. And that’s what this book is going to help you learn too!
These easy-to-make, budget-friendly dinner recipes are our go-to meals because
they are quick to make, full of nutrition and taste great.
Bon appetite!
Much love,
Mama Z
6
Superfood Smoothie
Cut-Out Recipe Card
SUPERFOOD SMOOTHIE RECIPE
Ingredients
M 3 raw Brazil nuts
M 5 stems cilantro (wash, pluck leaves; discard stems)
M 1 drop cilantro essential oil
M 1 organic pear, sliced with skin on, seeds removed
M 1 organic orange or tangerine, peeled
M 1 drop orange essential oil
M 2 tablespoons raw pumpkin seeds or raw sunflower seeds
M ¼ cup unsweetened vanilla coconut- or almond-milk yogurt alternative
M ⅛ teaspoon powdered kelp (optional)
M Purified or distilled water
Supplies:
M Blender
Instructions
Pastry
g Place the Brazil nuts, cilantro, essential oils, pear, orange, raw pumpkin
seeds, yogurt alternative, and powdered kelp (if using) in a blender.
g Blend thoroughly. If needed, add distilled water until the smoothie
reaches desired consistency.
7
Table of Contents
1. The Best Foods for Thyroid Health

2. Hidden Dangers to Your Thyroid
3. Superfood Smoothie Recipe
8
The Best Foods for Thyroid Health
It may surprise you that
some of the best foods
for thyroid health are
commonly found in
kitchens worldwide! I’m
sure you have at least one
of them in your cupboards.
You don’t have to break the
bank to experience good
health. Here are some
of our favorite thyroid-
balancing treats.
⚫ Brazil nuts are a great source of selenium. The thyroid has the highest
selenium content among your body organs, and deficiency may cause
imbalances. These rich nuts are also high in omega 3s, reducing inflammation
and normalizing immune function. Snack on them plain, or enjoy them in
homemade nut butter!
⚫ Cilantro is a potent medicinal herb in any form. While the essential oil
benefits are excellent, simply eating fresh cilantro is a powerful detox safe
enough for daily use. Don’t like the taste of cilantro? You can easily hide
it in a creamy dish! Our favorite way to enjoy cilantro is in my Homemade
Guacamole.
⚫ Pears are high in fruit pectin, which can help you flush out heavy metals that
affect your thyroid. Oranges are also suitable for thyroid conditions, often
recommended as one of the top three foods to eat daily. You should note
that this is only true of fresh oranges or freshly squeezed orange juice, not
the concentrated juice you find in the store.
⚫ Pumpkin seeds contain high amounts of zinc, which studies show has a
symbiotic relationship with the thyroid gland. Your thyroid needs the proper
amount of zinc to metabolize, and thyroid hormones are essential to absorb
zinc.
⚫ Yogurt provides vitamin D for immune regulation, and research has linked
vitamin D deficiency to thyroid disorders. We use coconut milk yogurt
because it helps us balance our gut health without the side effects that dairy
can bring. It tastes incredible, and you won’t notice a difference!
9
⚫ Kelp is an excellent weapon against thyroid imbalance. Even a little bit gives
your body a hefty dose of iodine which is required to synthesize thyroid
hormones. If you’re not used to consuming this food, you can ease into eating
more kelp by replacing ⅓ of the salt in your salt shaker with powdered kelp.
Hidden Dangers to Your Thyroid

What’s hiding in your kitchen cupboards? The key to getting your thyroid back on
track might be a simple swap or two! Here are a few things to kick out of your home
for good.
⚫ Research shows that participants who consumed soy required more

hypothyroid medication than those who avoided it. Instead of cutting these
products out of your life altogether, use fermented, non-GMO products like
tamari and miso.
⚫ Factory-farmed meat comes from animals that are fed hormones and GMO-
feed. A better choice is local, organic, grass-fed meat from animals raised
humanely and provided with nutritious food. You are what you eat!
⚫ Fruit juice may be disguised as healthy food, but it’s almost as bad as soda!
It contains hidden sugars, corn syrup, and other toxic preservatives. After
pasteurization, it’s practically devoid of all nutritional value. You can still enjoy
organic juice in moderation as we do in our Warmed Holiday Punch, and of
course, fresh-squeezed juice is always a great option.
⚫ PUFAs, also known as common vegetable oils, like canola, corn, and soy. This
minor dietary change is one swap that’s easy to make, and you won’t notice a
taste difference! We recommend using coconut, olive, or avocado oil.
⚫ BPA and plastic that touches your food—no matter how safe plastics claim
to be, it’s best to rely on the abundance of available glass and stainless food
storage options.
⚫ Non-stick-coated cookware contains known carcinogens or endocrine
disruptors that negatively affect the thyroid. We recommend using stainless
steel cookware or ceramic cookware. Bonus: It lasts longer!
10
Superfood Smoothie Recipe
This superfood smoothie contains all of the thyroid-balancing foods we suggested.
We recommend using organic or locally-grown produce whenever possible. This
beverage includes unique flavors that mesh beautifully. Essential oils are the icing
on top!
STEP ONE: BLEND ALL

INGREDIENTS
Place the Brazilian nuts,

cilantro, pear, orange,
essential oils, pumpkin
seeds, yogurt, and
powdered kelp (if using)
in a blender. Blend until
smooth. If needed, add
distilled water to reach
desired consistency.
Mama Z Pro Tip: I

recommend using a glass-
bodied blender. If you use a
Vitamix or other plastic blender, you may find the essential oils stain the plastic. You
can help avoid this by adding essential oil in the last step or in each cup individually.
For many people, thyroid imbalance can be improved by eliminating toxins that
disrupt the endocrine system. The body sends signals to warn us of dangerous
paths! Simple steps like removing artificial fragrances and purifying your water can
create a world of difference.
Starting a natural living journey can be challenging, especially when you have a lot
to overhaul. That’s why we created our Toxic-Free Healthy Home Makeover class.
In this screening, we show you how we’ve created a toxic-free haven. We give you
practical inspiration and tools to help you overhaul your bathroom, pantry, laundry
room, and even your garden. Join us as we eliminate toxins, one home at a time.
11
Cruciferous Coleslaw
Cut-Out Recipe Card
MAMA Z’S VEGAN COLESLAW
Ingredients
Slaw
M 1 (12-ounce) bag organic broccoli slaw or kale slaw, 1 small head cab-
bage, or 1 or 2 finely shredded large carrots and the finely shredded
stalks from a head of broccoli (about 2 cups)
M ¼ cup organic raisins, unsweetened dried cherries, or currants
M ¼ cup walnut or pecan meal
M 1 cup cored and chopped organic Granny Smith apple (1 large apple)
Dressing
M ⅔ cup soy-free Veganaise or your preferred avocado-oil or grapeseed
oil vegan mayonnaise
M 3 tablespoons Bragg apple cider vinegar
M 1 dropperful plain liquid stevia
M 1 drop coriander essential oil
M 2 tablespoons unsweetened almond milk beverage
M ½ teaspoon freshly ground pink Himalayan salt or sea salt
M ¼ teaspoon freshly ground white pepper
Supplies:
M Mixing bowl
M Blender or Magic Bullet
12
Cut-Out Recipe Card
MAMA Z’S VEGAN COLESLAW

(CONT.)
Instructions
g For the slaw: In a medium mixing bowl, combine the shredded vegeta-
bles, raisins, walnuts, and apple.
g For the dressing: In a blender or Magic Bullet, combine the vegan may-
onnaise, cider vinegar, liquid stevia, coriander essential oil, almond
milk, sea salt, and white pepper, and blend.
g Pour the dressing over the slaw and toss to mix thoroughly. Serve im-
mediately or refrigerate, covered, for up to 6 hours.
13
Table of Contents
1. What Is a Cruciferous Vegetable?

2. Allergy-Friendly Coleslaw Ingredients
3. Make Mama Z’s Vegan Coleslaw
14
What Is a Cruciferous Vegetable?
Most people have never heard of “cruciferous vegetables,” but you’re probably
consuming them every day. These veggies are part of the cabbage family, and
all cruciferous veggies have a cross-shaped flower with four petals. The most
commonly found cruciferous vegetables are:
⚫ Broccoli
⚫ Cabbage
⚫ Brussel sprouts
⚫ Collard greens
⚫ Cauliflower
⚫ Kale
⚫ Mustard greens
⚫ Turnips
⚫ Rutabaga
⚫ Arugula
⚫ Bok Choy
⚫ Horseradish
⚫ Radish
⚫ Watercress
⚫ Wasabi
It’s essential to include good vegetables in your diet, and this vegan coleslaw
is a great way to do so! These vegetables are bitter due to sulfur, sugar, and
nitrogen molecules. While some cruciferous veggies may be more pleasant to the
palate than others (I’m looking at you, wasabi!), they all contain cancer-fighting
properties.
If you don’t like eating these vegetables plain, I recommend including them in a
recipe that includes many other goodies. If you have little ones, they may want to
dip their broccoli into my homemade french onion dip.
15
Allergy-Friendly Coleslaw Ingredients
This coleslaw uses
simple ingredients
found at your local
grocery store. We
don’t do much without
essential oils, and
coriander EO is the
secret ingredient in this
recipe! It gives the dish
that extra touch that will
wow your family and
friends.
Cruciferous Vegetables: This is the base of the coleslaw salad. You can use
broccoli or kale slaw, found at most grocery stores. If you can’t find these mixes
for some reason, you can use 1 small head of cabbage, a couple of shredded
carrots, and the finely shredded stalks from a head of broccoli.
My favorite combination is ½ red or purple cabbage and ½ green cabbage. I

always add extra carrots!
Raisins or Currants: Raisins add little pops of sweetness to this salad. Raisins are
nature’s candy, and they contain many health benefits. I like a little more raisins
in my slaw, so you can round the amount out if you’d like. Consuming raisins can
improve your overall oral health thanks to their antimicrobial compounds.
Walnut or Pecan Meal: The lovely people of the South know how to make a good
salad, and those salads often include nuts! In my recipe, walnut or pecan meal
gives this dish a much-needed bit of crunch. This ingredient is full of healthy fats
and can help fight inflammation.
Apples: I love adding apples to my coleslaw. You wouldn’t think apples blend well
with mayonnaise and cabbage, but somehow the flavors work! You can use any
apple you want, but green apples are my favorite. Apples can improve gut health
and help good bacteria flourish.
I love using an apple corer to make prepping this fruit a breeze!
16
Vegan Mayonnaise: To keep this recipe dairy-free, we use soy-free vegan mayo.
We promise you’ll never notice the difference! Thankfully, many stores have
started listening to the health needs of their customers and offering healthier
condiments. When shopping, look for grapeseed oil or avocado oil on the label.
If you have trouble finding vegan mayo, Thrive Market has a beautiful selection
of these types of products.
Apple Cider Vinegar: Apple cider vinegar gives our coleslaw tartness. ACV is
made from fermented apples, and it is fantastic for your health. It’s a natural
detoxifier that can help you lose weight by making you feel full. For maximum
benefits, purchase the kind with the “mother.”
Liquid Stevia: Many coleslaws are full of hidden sugars, contradicting the
benefits of cruciferous veggies. Why pour sugar on vegetables? The thought is
insane!
Liquid stevia gives this salad its much-needed sweetness without raising
your blood sugar. It doesn’t have fillers and is sweet without leaving any odd
aftertaste.
Coriander Essential Oil: This essential oil has a refreshing taste. It comes from
the same plant as cilantro, but you can’t use the two interchangeably. Cilantro
has a deep earthy flavor, while coriander tends to have citrus notes. Adding a
drop of coriander to your coleslaw will have people wondering what your secret
ingredient is!
Sea Salt: Too much salt is bad for your body, but eliminating it isn’t a good
thing either! Your body needs a certain amount of sodium to function properly.
Table salt is stripped of any nutrients, so we recommend using sea salt. We
recommend Colima sea salt.
It’s hand-harvested and adds a gourmet flair to any recipe. You can also use pink
Himalayan salt.
17
Make Mama Z’s Vegan Coleslaw
This recipe is easy to make and, if you purchase pre-shredded veggies, doesn’t
require any chopping. I love serving this side dish at family gatherings because
you can make a big batch without spending a lot of money. Plus, you can prepare
it ahead of time, which leaves more time for mingling.
STEP ONE: MIX THE

SLAW INGREDIENTS
In a medium bowl,
combine the shredded
veggies, raisins, walnuts,
and apples. Mix well,
so you get a variety of
textures in each bite! Set
aside.
STEP TWO: MAKE

THE DRESSING
In a blender or Magic
Bullet, combine the
vegan mayonnaise,
apple cider vinegar,
liquid stevia, essential
oil, almond milk, salt,
and white pepper. Blend
until smooth.
18
STEP THREE:
COMBINE THE
DRESSING AND
SLAW
Pour the dressing over

the slaw and toss to
mix thoroughly. Be sure
to scrape the bottom
of the bowl, where the
nuts and raisins like to
hide. You can serve your
dish immediately or
refrigerate it for up to 6
hours. Enjoy!
Mama Z Pro Tip: To make meal prep a breeze, mix your coleslaw in a glass bowl
with a lid. Place your coleslaw ingredients in the bowl, add the dressing, replace
the top, then shake to mix. Voila!
If you want to include fermented veggies in your diet, I recommend trying my

homemade kimchi. Kimchi goes excellent with eggs, but you can have a little of
it with every meal to help aid digestion. It’s incredible for gut health and easy to
make. Bonus: It contains lots of cabbage!
19
Vegan Caesar Salad Dressing
Cut-Out Recipe Card
MAMA Z’S VEGAN CAESAR SALAD

DRESSING
Ingredients
M 2 small garlic cloves, minced or pressed
M 1 teaspoon Mediterranean capers
M 1 teaspoon organic Dijon mustard or Mama Z’s Homemade
Honey Mustard
M 1 teaspoon Bragg liquid aminos
M 1 cup soy-free Veganaise or your preferred avocado-oil or
grapeseed oil vegan mayonnaise
M ½ cup dairy-free parmesan cheese or Mama Z’s Homemade
Vegan Parmesan
M ¼ teaspoon freshly ground pink Himalayan salt or sea salt
M ¼ teaspoon freshly ground white pepper
Supplies:
M Magic bullet or food processor
M Glass jar for storage
Instructions
g Place the garlic, capers, Dijon, liquid aminos, mayonnaise, half of the
parmesan, salt, and pepper in a magic bullet or food processor.
g Blend until well combined. Stir in the rest of the parmesan and adjust
the seasonings if needed.
g Keep in a glass container in the fridge. Use on salads or as a dip. Enjoy!
20
Cut-Out Recipe Card
BEST CAESAR SALAD RECIPE
Ingredients
M 3 organic Romaine hearts
M 1 package organic butter lettuce
M 1-2 cups organic kale, de-stemmed OR 1-2 cups organic baby kale
M ¼-½ cup organic pea pods
M 1 organic Roma tomato, chopped OR 1 cup cherry tomatoes, halved
M 1 organic sweet bell pepper
M 3 tablespoons organic hemp hearts
M Gluten-free croutons
M ½ cup organic garbanzo beans
M ¾ cup Mama Z’s Vegan Caesar Salad Dressing
Instructions
g Chop your veggies into bite-size pieces, then place in your largest salad
bowl.
g Sprinkle the vegetables with hemp hearts, gluten-free croutons, and
garbanzo beans. Add the dressing and gently toss to coat.
21
Table of Contents
1. Why DIY Condiments?

2. Healthy Caesar Dressing Ingredients
3. Make Vegan Caesar Dressing
4. Best Caesar Salad Recipe
5. Variations
22
Why DIY Condiments?
With all the options on store shelves, why DIY Caesar salad dressing? If you peek
in my fridge, you’d see many jars full of homemade condiments, including a
dressing or two! I’ve been doing this for years, and it’s been so beneficial for our
family. Here are just a few reasons we love making food from scratch.
HOMEMADE CONDIMENTS ARE BUDGET-FRIENDLY
Your local grocery store most likely carries many different dressings, even a
few that contain clean ingredients. The bad news is that those organic, healthy
dressings will cost you big time. Making your own condiments helps your
ingredients stretch further.
Instead of just one bottle of dressing, you get multiple jars of nourishing
yumminess! Even if you were to splurge on the best quality ingredients, you’d still
be in the green.
DIY DRESSINGS ARE TOXIC-FREE
Cheap store-bought dressings cut a lot of corners by using toxic fillers. Most
sauces use canola oil as their base, one of the unhealthiest oils out there. It’s
genetically modified and doesn’t contain healthy omega-3 fatty acids like olive oil.
In fact, canola oil goes through a rigorous process that turns healthy fatty acids
into trans-fatty acids. These harmful ingredients create a longer shelf life and
stretch the product, but it comes at a high cost to the consumer. If canola oil
weren’t toxic enough, most store-bought dressings also include sugar. Pouring
sugar over a healthy salad seems counter-productive to me!
When you make your products, you know exactly what’s in them.
FROM SCRATCH COOKING IS EASY
Healthy cooking doesn’t have to take all day. This dressing comes together in
just 5 minutes. That’s less time than it takes to go through the check-out lane!
Condiments are also totally fool-proof. Even a healthy living novice can create a
gourmet dressing in no time.
Making memories in the kitchen is the best! Cooking from scratch is soothing to
the soul. In a fast-paced world, taking the time to chop and mix ingredients is an
excellent reminder to stay in the present. Get the kids involved in your slow food
movement.
23
Healthy Caesar Dressing Ingredients
This delectable Caesar
salad dressing is made
of simple ingredients.
You can find them at
any well-stocked grocery
store! Here’s what you
need to add to your list.
Garlic: Fresh garlic is a

must for any kitchen.
I’m sure you’ve heard
many remedies that use
this vegetable. It turns
out there is some merit
to these claims! Garlic has been used for ages to boost the immune system and
alleviate symptoms of “bugs”.
Mama Z Pro Tip: Save time in the kitchen by using a garlic press! This is one of my
favorite kitchen tools, and it makes recipe prep a breeze.
Capers: This salty ingredient adds so much flavor to the dressing. Capers are the
raw, green buds of the caper bush, found in Mediterranean parts of the world.
They’re processed similarly to pickles, which gives them a unique flavor.
People use this ingredient in various chicken and fish dishes, as well as dressings.
Dijon Mustard or Mama Z’s Honey Mustard: A hint of mustard gives this
condiment much-needed zest. You can use Dijon mustard, which is always an
excellent choice for dressings due to its fresh flavor. My favorite addition is my
honey mustard recipe, a perfect ratio of raw, organic local honey and Dijon
mustard.
The added health benefits of honey are well worth the extra step! Because it’s
minimally processed, it contains impressive antioxidants and pollen from plants
near you. I keep a jar of my honey mustard in the fridge to use as a dip or in
dressings.
Liquid Aminos: One of the best things you can do for your health is to cut
out soy products! To make this transition a little easier, invest in a soy-sauce
alternative, such as liquid aminos. Coconut aminos can be a wonderful
substitution because it has the same flavor profile as soy sauce, without the
detrimental effects.
24
Vegan Mayonnaise: To avoid unhealthy oils, purchase soy-free Vegenaise or
your favorite grapeseed oil or avocado-oil-based mayonnaise. This type of
mayonnaise actually tastes better than its harmful cousins and doesn’t contain
canola oil.
This ingredient gives your body a healthy dose of omega-3s, which promote
better mental health.
Vegan Parmesan Cheese: I consider this nut-based cheese one of my most

fabulous creations. You can enjoy it on all your favorite pasta dishes, non-GMO
popcorn, or in this Caesar dressing.
Garlic powder and pine nuts give it that traditional parmesan flavor without the
use of dairy. The best part? This recipe freezes well, so you can always have it
on hand. If you don’t have my version made, you can use any vegan parmesan
cheese.
Salt and Pepper: Traditional table salt undergoes a rigorous harvesting process
that strips it of most health benefits. We recommend using Colima sea salt as it’s
hand-harvested. This leaves the good stuff intact! It also tastes fantastic and adds
a gourmet flair to any recipe. You can also use Himalayan salt.
I also recommend using freshly ground organic white pepper. Grinding your
pepper is well worth the extra few seconds! You won’t believe how fresh it tastes.
Make Vegan Caesar Dressing

Within minutes, you’ll
have a fresh batch
of vegan Caesar
dressing. This recipe
will last 2-3 weeks in
the refrigerator. I love
prepping a huge jar at
the beginning of the
week for easy meal
prep. Side salads are
the perfect addition to
any meal!
25
STEP ONE: BLEND THE INGREDIENTS
Place the garlic, capers, Dijon, liquid aminos, mayonnaise, half of the parmesan,
salt, and pepper in a magic bullet or food processor. Blend until well combined.
Stir in the rest of the parmesan and adjust the seasonings if needed.
Keep in a glass container in the fridge. Use on salads or as a dip. Enjoy!
Best Caesar Salad Recipe

Salads are one of our go-to meals because they’re so easy and you can
customize them to fit the mood. Here’s our favorite combination of toppings and
vegetables. Get creative to find what works for your family!
STEP ONE: PREP THE

VEGGIES
The perfect salad

consists of veggies that
are bite-sized! Chop your
greens once vertically,
then a few more times
horizontally until you
reach your desired
consistency.
Chop the ends off the pea pods to include only the best part. I like dicing the
tomatoes and peppers into small pieces so they get coated evenly with dressing.
Place the vegetables in your largest salad bowl.
26
STEP TWO: ADD
DRESSING AND
TOPPINGS
Sprinkle the vegetables

with hemp hearts,
gluten-free croutons,
and garbanzo beans.
Add the dressing and
gently toss to coat.
Enjoy!
Variations
Variety is the spice of life! Here are a few different ideas to get you started.
Within no time you’ll be coming up with your own salads! If you aren’t vegan, feel
free to add pasture-raised organic eggs and hormone-free organic chicken.
27
BASIC CAESAR
This salad is perfect for

picky eaters or those
new to healthy eating.
Those who aren’t used
to eating lots of greens
may find it easier to
enjoy basic lettuce as
opposed to kale or
spinach. This variation
consists of 3 Romaine
hearts, 1 package of
butter lettuce, tomatoes,
gluten-free croutons,
peppers, and of course
Caesar dressing.
GARDEN-FRESH
This version is popular

with gardeners! It uses
fresh produce found in
many gardens. In fact,
it’s a great way to use
excess veggies. To make
this salad mix spinach
or kale, Romaine lettuce,
cucumber, tomatoes,
radishes, hemp hearts
or sunflower seeds,
and Vegan Caesar Salad
Dressing.
28
MEDITERRANEAN DELIGHT
This is a tasty dish that

really brings out the
flavor of the dressing!
To create this recipe,
mix butter lettuce,
Romaine lettuce,
kale, 1-2 teaspoons
Mediterranean capers,
Kalamata olives, hemp
hearts, croutons, and
Caesar dressing.
29
Berry Superfood Smoothie
Cut-Out Recipe Card
BERRY SMOOTHIE RECIPE WITH

SUPERFOOD GREENS
Ingredients
M 1 frozen organic banana, peeled
M 1 cup frozen organic mixed berries
M 1 cup torn fresh organic spinach or kale leaves
M ½ ripe organic Hass avocado, peeled and pitted
M 2 tablespoons Mama Z’s Super Greens Powder or Living Fuel Super-
Greens
M Unsweetened almond or coconut milk beverage
M Ice cubes (optional)
Supplies:
M Blender
M Glass for serving
Instructions
g Place the banana, berries, spinach, avocado, and greens powder in a
blender. Add enough almond milk to cover the other ingredients. Add
ice cubes, if desired.
g Blend thoroughly and enjoy.
30
Table of Contents
1. Berry Smoothie Recipe Additions

2. Ingredients 101 for Berry Smoothie
3. Make a Healthy Berry Smoothie
31
Berry Smoothie Recipe Additions
This recipe is impressive on its own, but we like to switch things up every so
often. Here are some of our favorite smoothie additions. Note: Some of these
ingredients will create a greener smoothie, as shown above.
⚫ Hemp hearts
⚫ Cacao nibs
⚫ Frozen okra
⚫ Nuts
⚫ Almond butter
⚫ Chia seeds
⚫ Matcha
⚫ Turmeric
⚫ Cinnamon
⚫ Cacao powder
⚫ Freeze-dried fruit
⚫ Unsweetened shredded coconut
You can also customize this berry smoothie to fit what’s in season or what you
have on hand! Get creative! Swap the frozen mixed berries for fresh mulberries,
strawberries, blueberries, or raspberries. Add a sprig of mint from the garden or
some leafy greens from your local farmer’s market.
We recommend using at least one frozen ingredient to keep your smoothie

creamy. You could also reduce the Super Greens Powder amount to 1
tablespoon and add 1 tablespoon of our Super Reds Powder. This increases the
number of superfoods, and the fruity powders in our red blend complement the
bananas perfectly!
32
Ingredients 101 for Berry Smoothie
This berry smoothie
recipe uses simple
ingredients to create one
filling breakfast or snack!
Here’s why we chose
each element.
Banana: Bananas are an

inexpensive ingredient
that sticks to your ribs.
They’re fantastic for your
gut health as their fiber
is considered prebiotic.
We love keeping a bunch
on hand to feed growing
little ones!
Mama Z Pro Tip: Use super ripe bananas for best results. You don’t have to worry
about using the prettiest banana either! I find that the ugliest bananas taste the
sweetest.
Mixed Berries: This ingredient is a freezer staple. We love to incorporate them

into yogurt, oatmeal, and smoothies! I prefer purchasing berries in bulk as it’s
more cost-effective. Of course, you can always flash-freeze berries from your
garden or that you find on sale. I love using a blend that includes cherries
because it creates a gorgeous pink smoothie!
While this ingredient makes the smoothie beautiful, it also serves a deeper
purpose. Berries are full of antioxidants that fight against free radicals. What a
tasty way to fight inflammation!
Greens: Add a veggie boost to this smoothie by including your favorite greens!
We recommend using spinach or kale. Both greens are cancer-fighting, making
them an excellent addition to any meal!
Spinach contains not just one but two compounds that can slow the growth of
cancer. It also includes a hefty amount of iron. Kale is part of the cruciferous
family and among the best vegetables for your body.
Kale’s cancer-fighting compounds come from a phytonutrient activated when the

kale is crushed, chewed, or chopped.
33
Avocado: This ingredient creates a creamy smoothie! Adding ½ an avocado to
your smoothie is enough to tide you over until lunch! Avocados are among the
best fats, and consuming them can help you maintain a healthy weight.
We associate avocados
with guacamole and
other Tex-Mex-inspired
foods in America, but
avocados are a common
addition to sweets in
other countries! They
add such decadence to
any dessert.
Want to see for yourself?

Try our Avocado
Chocolate Mousse!
You’ve never had a
pudding-like this before.
If you don’t have fresh avocados on hand, you can always use frozen.
Super Greens Powder: This amazing super greens powder contains cancer-
fighting ingredients. A few stand-out elements include:
⚫ Cacao powder – Full of antioxidants that fight free radicals

⚫ Chlorella powder – A detoxing agent that binds to heavy metals
⚫ Ginkgo leaf powder - Can improve mental health
⚫ Guarana powder – Great for boosting cognitive function
Adding one serving of Super Greens Powder to this smoothie gives your body an
extra boost! This DIY mix is one of the most beneficial things you can add to your
pantry shelves.
Unsweetened Almond or Coconut-Milk Beverage: We avoid traditional milk

to keep this recipe dairy-free. Almond or coconut milk has a smooth taste, and
you’re avoiding hormones that tend to leech into dairy.
When choosing your beverage, be sure to grab the unsweetened variety. You
wouldn’t believe the amount of sugar hiding in other types!
34
Make a Healthy Berry Smoothie
This recipe comes together in just 5 minutes and makes enough for one person.
This is a simple recipe that even novice chefs can create.
Mama Z Pro Tip: Make individual smoothie packs by placing the banana, berries,
super greens powder, spinach, and avocado in a small freezer bag. When it’s
time to make breakfast, all you have to do is add almond milk and blend!
STEP ONE: BLEND

BERRY SMOOTHIE
INGREDIENTS
Place the banana,

berries, spinach,
avocado, and greens
powder in a blender.
Add enough almond
milk to cover the other
ingredients. Add ice
cubes, if desired. Blend
thoroughly and enjoy!
You know what they say, breakfast is the most important meal of the day!
Want more ways to use our super powders? Try one of our fantastic breakfast
smoothies!
35
Colorful Kale Quinoa Salad
Cut-Out Recipe Card
COLORFUL KALE QUINOA SALAD
Ingredients
M 1 cup organic quinoa or brown rice, cooked and cooled
M ½ cup raisins
M ½ cup organic green or red grapes, halved lengthwise
M 6 cups (8 ounces) organic shredded kale, measured after stems and
spines are removed
M 1 (15.5-ounce) can organic chickpeas, black beans, or lentils, rinsed
and drained
M 1 cup organic shredded carrots, beets, or zucchini, or a combination
M ½ cup organic shredded red or green cabbage
M ½ cup chopped walnuts or pecans (optional)
M 1 cup Vegan Greek Dressing
Supplies:
M Large mixing bowl with cover
Instructions
g In a large bowl (preferably one with a lid or cover), mix the quinoa, raisins,
grapes, shredded kale, chickpeas, carrots, cabbage, and walnuts, if using.
g Pour the cup of dressing over the salad. If the bowl has a lid, cover the
bowl, shake the salad thoroughly, then transfer it to a serving bowl.
g Alternatively, toss the salad and serve.
36
Cut-Out Recipe Card
VEGAN GREEK DRESSING
Ingredients
M 1 cup Bragg apple cider vinegar
M ½ cup extra-virgin olive oil
M ½ cup Spanish olive oil
M 1 tablespoon organic coconut sugar or 2 tablespoons raw
organic honey or Grade A Dark Amber or C maple syrup*
M 1 tablespoon freshly ground pink Himalayan salt or sea salt
M 4 to 6 medium garlic cloves, pressed
M 1 tablespoon freshly squeezed lemon or lime juice
M 2 teaspoons organic herbes de Provence or Greek seasoning,
or ½ teaspoon each dried basil, oregano, parsley, and thyme
M 1 teaspoon organic yellow or Dijon mustard
M ½ teaspoon organic crushed red pepper flakes
M ½ teaspoon freshly ground white pepper
M 2 drops lemon essential oil
M 2 drops lime essential oil
Supplies:
M Glass jar with a tight fitting lid
Instructions
g In a glass jar with a tight-fitting lid, combine the cider vinegar, both olive
oils, coconut sugar, sea salt, garlic, lemon juice, herbes de Provence, mus-
tard, red pepper flakes, white pepper, and the essential oils.
g Tighten the lid, making sure it is secure, and shake vigorously. Use the
dressing immediately and refrigerate any leftovers.
g It can also be used as a marinade, but do not then use it as a dressing on
the completed dish.
Notes:
*Use 2 dropperfuls liquid stevia while on Fast Track
37
Table of Contents
1. Kale: A Cruciferous Superfood

2. Healthy Salad Ingredients 101
3. Make Colorful Kale Quinoa Salad
38
Kale: A Cruciferous Superfood
Kale was a buzzword for a while, with people blending it into smoothies, creating
amazing salads, and even crisping it into a healthy chip alternative. Kale deserves
every bit of the spotlight! Here’s why.
Cruciferous vegetables are better for your body than any other vegetable out
there. They’re low in calories and high in nutrients! Every veggie in this group is
part of the cabbage family.
The flavor of cruciferous vegetables is often slightly bitter, and you can identify
them by their cross-shaped flowers with four petals.
The bitter notes in these vegetables come from a phytonutrient that contains
sulfur. This same phytonutrient gives them anti-cancer properties activated when
the vegetable is chopped or chewed.
God has a creative mind! Just 2 to 3 servings of cruciferous vegetables a week

can lower your risk of cancer. When consuming kale, it’s essential to purchase an
organic variety.
What we put into our bodies matters! Kale is on the EWG’s “Dirty Dozen” list, which
means non-organic kinds have been tainted with pesticides.
According to research, over 92% of kale samples showed 2 or more pesticides.

These pesticides are horrible for the environment and the human body.
Adverse reactions to pesticides include nausea, rashes, and stinging eyes. Over
time they can evolve into cancer and severe disruption of the reproductive system.
While organic kale can cost a few cents more, it’s worth it to evade harmful toxins.
39
Healthy Salad Ingredients 101
Quinoa: I love adding
quinoa to salads because
it gives them a unique
texture. Healthy grains are
crucial to our diet because
they boost metabolism and
increase serotonin levels.
Quinoa is a high-glycemic
food that can keep you
feeling full, which causes
you to snack less.
I love using tri-colored

quinoa because it makes
the salad extra unique.
When cooking quinoa, you have a few options. You can cook it in vegetable broth
(Pacific Foods is my favorite brand!), coconut milk, or coconut water. These slight
variations make for a more flavorful, creamier quinoa.
If you don’t have quinoa on hand, you can use brown rice.
Mama Z Pro Tip: Salads are a delicious way to use last night’s leftovers!
Organic Grapes: Grapes add a delightful pop of color to this dish. They’re full of
vitamin C, which can help boost the immune system. Cut them in half for easy
eating and to make this salad family-friendly. New studies show that eating grapes
can help improve your cognitive function.
Kale: In addition to the benefits we’ve already mentioned, kale can lower your risk
of cardiovascular disease due to its vast amounts of antioxidants and nutrients. To
avoid most bitterness, you can discard the stems and spines. Throw the remnants
in your compost bin!
Raisins: Raisins add little pops of sweetness to this salad. We love raisins as they’re
a cost-effective, delicious snack! Raisins are nature’s candy, and they contain many
health benefits. Consuming raisins can improve your overall oral health thanks to
their antimicrobial compounds.
You can also use unsweetened dried cherries or currants.
Cabbage: Cabbage is another cruciferous vegetable full of antioxidants.

Antioxidants are essential because they protect your body from free radicals. Free
40
radicals can damage your body’s cells, so it’s vital to eat foods that counteract
these attacks! You can use either red or green cabbage.
Chickpeas: Chickpeas are a fantastic source of protein that contains a lot of amino
acids. Amino acids play a huge role in your metabolism and immune system
function. They add a protein boost to this salad, which keeps you lean and strong!
Shredded Vegetables: Additional vegetables add a lovely flavor to your salad.

Bright beets and carrots have gotten many a picky child to enjoy salads! Some
of our favorite veggies to include are shredded carrots, beets, zucchini, or a
combination.
Walnuts: Most of my salads include nuts because they give a much-needed bit of
crunch! Walnuts are full of healthy fats, and they can help fight inflammation. If
you don’t have walnuts on hand, you can use chopped pecans.
Vegan Greek Dressing: This dressing is a family favorite. It’s packed with delicious
olive oil, herbs, essential oils, and a hint of sweetness. It blends well with kale and
makes the salad extra special.
It’s fantastic on Meditteranean-inspired dishes, but it works on most salads. We

even like using it as a marinade for veggie kabobs!
Make Colorful Kale Quinoa Salad

This salad comes together in minutes. Using pre-shredded vegetables and
already chopped nuts makes prep work a breeze! This salad is great for busy
nights because you can make it ahead of time, chill it for an hour, then serve. Bon
appetite!
STEP ONE: MIX THE

SALAD INGREDIENTS
In a large bowl, mix the

grains, raisins, grapes,
shredded kale, chickpeas,
carrots, cabbage, and
walnuts. I prefer using a
bowl with a cover, making
the next step a cinch.
41
STEP TWO: ADD THE
DRESSING
Pour the dressing over

the kale quinoa salad. If
your bowl has a lid, cover
the bowl and shake the
salad. This ensures every
bite is filled with delicious
dressing! If you don’t have
a cover, toss the salad well
and serve.
WANT MORE
CRUCIFEROUS
VEGGIES?
If you want to include more

cruciferous veggies in your
diet, I recommend trying
my homemade vegan
coleslaw. It’s packed full of
healthy vegetables and is
dairy-free! You’ll love the
unique ingredients, such as
apples and essential oils!
This side dish is always a hit
when I bring it to gatherings.
If you’d like to try fermenting, my homemade kimchi is delicious and excellent

for your gut health. Many people love including a little taste of fermented foods
in every meal to help digestion. I love having kimchi with eggs, but it’s a fantastic
addition to salads or even on its own. Bonus: The spiciness helps rev your
metabolism!
42
Chocolate Protein Smoothie
Cut-Out Recipe Card
CHOCOLATE PROTEIN SMOOTHIE

WITH NUTS
Ingredients
M 1 frozen organic banana, peeled
M 1 tablespoon organic chia seeds
M 1 tablespoon organic flaxseeds
M 1 tablespoon organic raw cacao powder
M ½ organic Hass avocado, peeled and pitted
M ½ cup chopped fresh organic mango
M Handful of raw organic almonds
M 1 serving (according to the product label) vegan protein powder such
as organic brown rice protein powder or Living Fuel LivingProtein
M Unsweetened almond or coconut milk beverage
M Ice cubes (optional)
Supplies:
M Blender
M Large glass for serving
Instructions
g Place the banana, chia seeds, flaxseeds, cacao powder, avocado, mango,
almonds, and protein powder in a blender.
g Add almond milk to cover the other ingredients. Add ice cubes, if desired.
g Blend until thoroughly mixed.
43
Table of Contents
1. Why Is Protein So Important?

2. Healthy Smoothie Ingredients 101
3. Make a Nutty Chocolate Protein Smoothie
44
Why Is Protein So Important?
Protein is one of the most essential parts of a meal. Whenever possible, you
should anchor your meals in protein. Our protein usually comes from fish, nuts,
legumes, and vegetables. Every so often, like in this recipe, we use vegan protein
powder.
One of the best things about protein is that it bulks up your food volume, making
you feel fuller with less. Without it, you’d constantly feel hungry! That’s why a
simple smoothie with protein powder is so satisfying.
I’m sure you’ve heard of bodybuilders chugging protein shakes. While too much
of anything can become detrimental, these men and women are onto something.
Eating protein can help you and keep you lean, depending on your activities
surrounding those meals.
Overall, protein helps your body be the best it can be. This makes sense, seeing
how your muscles, skin, bones, and cartilage are all made of protein.
Getting that extra protein boost doesn’t have to be complicated. Here are some of
our favorite protein sources:
⚫ Chickpeas
⚫ Lentils
⚫ Nuts or almond butter
⚫ Quinoa
⚫ Chia seeds
⚫ Hemp seeds
⚫ Vegetarian refried beans
⚫ Organic sliced deli meat
⚫ Eggs
⚫ Grass-fed beef
For best results, mix and match! If you usually put protein powder in your
smoothies, try adding a spoonful of almond butter! Switching it up ensures that
your body doesn’t get too used to one type of protein.
45
Healthy Smoothie Ingredients 101
A simple smoothie can
hold many amazing
superfoods. This smoothie
is no exception! Here’s
what you need.
Banana: Bananas are

the best base for any
smoothie. They lend a
smooth texture to any
blended drink! Bananas
are full of potassium, a
necessary nutrient that
helps the kidneys function.
Don’t worry about using
the prettiest bananas. We
find that the uglier the banana looks (spots, brown coloring, etc.), the sweeter the
smoothie is.
Chia Seeds: Chia seeds help thicken the smoothie, and they contain a lot of
plant fiber. That fiber can help you slim down! A study showed that participants
who consumed about 35 grams of chia flour a day saw desirable results over 12
weeks.
Flaxseed: Flaxseeds are a heart-healthy smoothie addition. They’re full of lignans

that can help prevent cardiovascular disease by first lowering your cholesterol.
Flaxseeds also contain magnesium, iron, zinc, and a hefty dose of omega-3.
Raw Cacao Powder: If you’ve never used cacao powder before, you’re in for a
treat! Cacao powder is unroasted and in natural form. Unlike cocoa powder, it has
a lot of nutrients, such as magnesium and iron. Cacao has an anti-depressant-like
effect on most people and is an instant mood booster.
Avocado: Avocados make this smoothie super creamy! Avocados are one of
the healthiest fats out there. Half an avocado has been shown to decrease your
desire to eat for several hours afterward. You can use fresh avocados or purchase
them from the frozen section.
Mango: Mangos are full of antioxidants that work hard to destroy free radicals.
Free radicals can wreak havoc on your body by binding to your cells, so it’s
essential to include these foods in your diet! Mangoes are also full of great B
vitamins that can help boost your immune system.
46
I recommend using fresh mango as it tastes so much better than frozen.
Almonds: If you want a massive dose of vitamin E, grab a handful of almonds! Just
one serving provides your body with over 30% of the recommended daily intake.
Vitamin E is great for your skin as it contains many antioxidants.
Vegan Protein Powder: A good protein powder can make or break a smoothie!
High-quality protein powders will add creaminess to your shake. Long gone are
the days of chalky protein smoothies!
We recommend using Living Fuel’s LivingProtein powder. It tastes fantastic,

transforming a simple smoothie into an entire meal. Alternatively, you can use
hemp protein powder.
Almond or Coconut Milk: To keep this smoothie dairy-free, we use almond or

coconut milk. When choosing your carton, be sure to grab the unsweetened
variety. Other kinds can contain lots of sugars and other fillers.
Califa farms makes a great unsweetened almond milk that is so creamy.
Make a Nutty Chocolate Protein Smoothie

This recipe takes just five minutes to make! It’s the perfect on-the-go breakfast
or afternoon pick me up!. You’ll get one large serving that you can share with a
friend if you’re feeling generous. Feel free to double or triple this recipe if you
have curious kiddos. There’s nothing more appealing to a kid than chocolate!
STEP ONE: BLEND

INGREDIENTS
Place the frozen banana,

chia seeds, flaxseeds, cacao
powder, avocado, mango,
almonds, and protein
powder in a blender. Add
just enough almond milk to
cover the other ingredients.
Add a few ice cubes if you’d
like!
Blend thoroughly until well

mixed. Enjoy your smoothie!
47
Deluxe Tuna Noodle Salad
Cut-Out Recipe Card
DELUXE TUNA NOODLE SALAD
Ingredients
M 2 cups gluten-free brown rice pasta (macaroni, fusilli, twists, shells, etc.)
M 2 or 3 large cage-free organic eggs (optional)
M 2 (5- to 7-ounce) cans or dry pouches of organic wild-caught tuna
or wild pink salmon
M ½ cup soy-free Veganaise or your preferred avocado-oil or
grapeseed oil vegan mayonnaise
M 1 tablespoon organic Dijon or yellow mustard. You can use my honey
mustard blend, but it won’t be Fast Track approved.
M 1 tablespoon Bragg apple cider vinegar
M 1 dropperful plain liquid stevia or 1 tablespoon honey or Grade A Dark
Amber maple syrup
M 2 drops dill essential oil
M 2 stalks organic celery, chopped
M 1 large organic dill pickle, or 4 small pickles, drained and chopped, or 2
tablespoons pickle relish
M Freshly ground pink Himalayan salt or sea salt to taste
M Freshly ground white pepper to taste
M 2 or 3 organic Roma tomatoes, quartered, for garnish
M 2 or 3 organic sweet bell peppers, sliced, for garnish (optional)
M Snipped fresh chives, for garnish (optional)
M Snipped fresh dill, for garnish (optional)
M Organic paprika to taste
Supplies:
M Saucepan
M Serving dish
48
Cut-Out Recipe Card
DELUXE TUNA NOODLE SALAD (CONT.)
Instructions
g Cook brown rice pasta in salted water with a drizzle of oil and cook ac-
cording to package directions.
g Once cooked, drain off water; then rinse and drain again.If you are using
the eggs, place them in a small saucepan and cover with water. Bring the
water to a boil, then immediately turn off the heat.
g Cover and let sit for 15 minutes. Drain the water and run cold water over
the eggs for a minute or two. Shell and quarter the eggs. Set aside.
g Drain the tuna, gently breaking up the compacted fish, and add it to the
pasta.
g Combine the vegan mayonnaise, mustard, cider vinegar, stevia, and dill
essential oil in a small bowl and whisk to blend.
g Add the celery and dill pickle and toss. Pour the mixture over the fish and
pasta. Gently fold to combine, then fold in the sea salt and white pepper.
g Peel hard boiled eggs and divide into fourths, then place on the top of
salad container.
g Do the same with the tomatoes. Arrange the hard boiled eggs, tomatoes
and peppers alternately.
g Top with fresh snipped chives, dill and paprika; then add sea salt and
white pepper to top.
49
Table of Contents
1. The Best Fish For a Healthy Diet

2. Tuna Salad Ingredients 101
3. Make Deluxe Tuna Noodle Salad
50
The Best Fish For a Healthy Diet
Fish is an essential protein that can benefit your body in many ways. Not all fish
are created equal, though. You want to be sure you’re selecting the best type of
fish that will benefit your body the most.
We choose to avoid farmed fish because they’re fed unnatural ingredients that
can change their nutritional composition. We also recommend avoiding fish
species that are endangered. This is an easy way to be good stewards of the earth
God gave us, especially with all of the other options out there!
We also don’t recommend eating bottom-feeders like shrimp and other

shellfish proscribed in the Bible as unclean. God knew what He was saying when
he put this verse in the Bible! Shellfish may contain mercury and other toxins that
can be extremely harmful to your body.
Location matters just as much as species. You want to choose fish that’s wild and
harvested in cold waters. Coldwater locations include:
⚫ Alaska (of course!)

⚫ The Pacific Northwest
⚫ Northern Europe
Fish that live in cold water often have more Omega-3 fatty acids, a critical
component that can help moderate inflammation. As a bonus, many fish
connoisseurs claim that cold water fish taste better.
Thankfully, it’s easy to find fish that fit these standards. You can find wild-caught
salmon and tuna on your local grocery store shelf!
Tuna Salad Ingredients 101

This fish salad tastes gourmet, but it uses simple components. You may already
have some of these ingredients in your pantry! I love keeping tuna or salmon on
hand for quick lunches.
Eggs: Eggs are a fantastic source of protein. They are optional in this recipe but
highly recommended! If you can, purchase cage-free, organic eggs. The chickens
that lay them are treated better and fed higher-quality food.
Mama Z Pro Tip: To make fast work of cutting up hard-boiled eggs, use an egg or
strawberry cutting tool. Cut one way and then switch directions. I can cut three
eggs in less than a minute this way.
51
Fish: A simple pouch of fish
can create a filling, healthy
meal. To make this recipe,
purchase either wild tuna
or wild pink salmon. Both
are fantastic options that
are budget-friendly.
Mama Z Pro Tip: Make

sure when buying wild-
caught fish that it’s totally
deboned. I’ve made that
mistake and it took me
quite awhile to remove all
the bones for this recipe!
Vegan Mayonnaise: We love using soy-free mayonnaise that’s grapeseed or

avocado-oil-based. It’s a far better option than mayos made with soybean
or canola oil. As people become more informed about healthy eating, these
products are in higher demand, so you can usually find them locally. If not,
organic and health food markets often have a great selection!
Stevia: To keep this recipe sugar-free, we use liquid stevia. Liquid stevia blends
beautifully, and it doesn’t contain fillers, as you sometimes see with powdered
sweeteners. A hint of sweetness is a tried and true chef’s trick, and it adds
something special to this recipe.
Essential Oils: In this salad, we use dill essential oil. Dill has a light flavor that
pairs well with creamy dishes and when you pair the essential oil with the
actual herb, it makes a huge difference in rounding out the flavor. Dill is full of
flavonoids that can increase heart health and even stabilize blood sugar. Stable
blood sugar levels lead to fewer insulin spikes, making diabetes easier to manage.
Disclaimer: Using essential oils in your culinary creations is a safe way to introduce
them to the entire family. When adding EOs to a recipe, you need to make sure
you’re also adding a dispersant. In this recipe, liquid stevia and mayonnaise
ensure the EOs distribute evenly. Without a dispersant, your mouth could get
irritated. Remember: You never want to ingest an essential oil neat!
Tomatoes: I love adding tomatoes to my fish salad! They add a bright pop of
color and add a lovely texture. Tomatoes give your body a hefty dose of lycopene.
Lycopene is responsible for giving a tomato its beautiful hue, but it’s also a
powerful antioxidant.
52
Antioxidants are essential in a world where free radicals run rampant. Free radicals
cause oxidative stress and contribute to many diseases. Antioxidants help balance
free radicals, so they cause less damage.
Peppers: While these are an optional ingredient, they have great flavor and
nutritional benefits. I like to alternate peppers with my tomatoes to give a variety
of colors. So if my tomatoes are red, I’ll use an orange or yellow pepper to contrast
with my tomato and herb colors.
Sea Salt: Traditional table salt is stripped of most nutritional benefits, but that
doesn’t mean you should totally avoid salt. We use Colima sea salt because it’s
hand-harvested, which leaves the good stuff intact! It tastes fantastic and helps us
to feel our best.
Brown Rice Pasta: To keep this meal gluten-free, we use brown rice pasta. This is
an amazing, hearty alternative to white noodles. Carbohydrates are an important
part of any diet and you shouldn’t avoid them! Your body does, however, need
the right type of carbohydrates to thrive. Be sure to read the label on gluten-free
pastas to avoid some sneaky additions such as corn, etc. if you have any other food
sensitivities you need to be mindful of.
Make Deluxe Tuna Noodle Salad

This recipe comes together in minutes and is easy to make!
Mama Z Pro Tip: Make recipe prep a breeze by hard-boiling eggs at the beginning of
the week. Keep them in the fridge and use them as needed.
STEP ONE: COOK THE

PASTA
Cook brown rice pasta in

salted water with a drizzle
of oil and cook according to
package directions. Once
cooked, drain off water; then
rinse and drain again. After
you’ve rinsed the pasta, add
a little bit of oil back to the
pasta and toss it to fully coat
the pasta and help prevent
it from drying out or sticking
together in clumps.
53
STEP TWO: BOIL THE
EGGS
If you choose to add eggs

to your salad, place them
in a small saucepan and
cover with about an inch of
water. Bring the water to a
rolling boil, then turn it to
the lowest setting for ten
minutes. Then immediately
turn off the heat, cover
and move eggs to a cold
burner or rack to sit for 15
minutes.
Drain the water and run cold water over the eggs for a minute or two. Plunge the
eggs into cold water with plenty of ice until the water itself is cold (usually 5-10
minutes).
If you aren’t using them right away, immediately store the eggs in the fridge. To
use, remove the shells and cut the eggs into quarters. Set aside.
STEP THREE: DRAIN

THE TUNA
Drain all liquid off the tuna

fish and gently break it into
small pieces. Add to the
pasta.
54
STEP FOUR: ADD
ESSENTIAL OILS
Combine the vegan

mayonnaise, mustard,
cider vinegar, stevia, and
dill essential oil in a small
bowl. Whisk to blend. Add
the chopped celery and dill
pickle and toss. Pour the
mixture over the fish and
pasta, then fold in sea salt
and white pepper.
STEP FIVE: GARNISH

THE SALAD
Garnishing the deluxe tuna

noodle salad lets your
creativity shine! Flatten the
top of the salad first, then
peel the eggs and divide
into fourths. Place on the
top of the salad container.
Do the same with the
tomatoes. Arrange the
hard-boiled eggs, tomatoes,
and peppers alternately.
STEP SIX: TOP WITH

HERBS AND SPICES
Top with fresh snipped

chives, dill, and paprika;
then add sea salt and
white pepper to top. Serve
immediately or cover and
refrigerate for up to 2
hours before serving.
55
References
Superfood Smoothie
https://academic.oup.com/jcem/article/100/11/4037/2836081
https://www.ncbi.nlm.nih.gov/pubmed/19902160
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3654245/
https://pubmed.ncbi.nlm.nih.gov/17541266/
https://www.ncbi.nlm.nih.gov/pubmed/19460960?dopt=Abstract
Cruciferous Coleslaw
https://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/newsletters/ss06.
pdf
http://www.whfoods.com/genpage.php?tname=btnews&dbid=125
https://academic.oup.com/jn/article/139/9/1818S/4670552
https://www.nature.com/articles/1602197
Vegan Caesar Salad Dressing

https://www.canolacouncil.org/download/2042/canola-watch/14597/20110309_
fpj_aut11_beckie-et_-al_-2
https://www.westonaprice.org/health-topics/know-your-fats/the-great-con-ola/
https://www.sciencedirect.com/science/article/abs/pii/S0165178115003844
Berry Superfood Smoothie

pdf
56
https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4696435/
Colorful Kale Quinoa Salad

pdf
http://www.whfoods.com/genpage.php?tname=btnews&dbid=125
https://www.ewg.org/foodnews/dirty-dozen.php
https://www.epa.gov/sites/default/files/documents/rmpp_6thed_ch21_
chroniceffects.pdf
https://www.ehn.org/fruits-vegetables-with-most-pesticides-2632135188/
clean-15
https://academic.oup.com/jn/article/139/9/1818S/4670552
http://journal.waocp.org/article_28350_52583657b77af22c1a222d7c5934562a.
pdf
https://pubchem.ncbi.nlm.nih.gov/compound/L-threonine
Chocolate Protein Smoothie

https://kidshealth.org/Nemours/en/teens/bones-muscles-joints.
html#:~:text=Bones%20are%20made%20up%20of,other%20parts%20of%20
the%20body.
https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/lignans
https://www.prnewswire.com/news-releases/new-research-examines-
effects-of-eating-half-an-avocado-with-lunch-on-satiety-and-desire-to-eat-
between-meals-239237591.html#:~:text=Researchers%20found%20that%20
participants%20who,a%20standard%20lunch%20without%20avocado.
57
http://nutritiondata.self.com/facts/nut-and-seed-products/3085/2
Deluxe Tuna Noodle Salad

https://www.seafoodwatch.org/
https://www.fws.gov/northeast/ecologicalservices/ecissues/mercuryfish.html
58

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About the Author
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I grew up a daughter of a culinary herbalist who specialized in culinary cooking with

SUPERFOOD SMOOTHIE RECIPE

1. The Best Foods for Thyroid Health

Hidden Dangers to Your Thyroid

⚫ Research shows that participants who consumed soy required more

STEP ONE: BLEND ALL

Place the Brazilian nuts,

Mama Z Pro Tip: I

MAMA Z’S VEGAN COLESLAW

MAMA Z’S VEGAN COLESLAW

1. What Is a Cruciferous Vegetable?

My favorite combination is ½ red or purple cabbage and ½ green cabbage. I

I love using an apple corer to make prepping this fruit a breeze!

STEP ONE: MIX THE

STEP TWO: MAKE

Pour the dressing over

If you want to include fermented veggies in your diet, I recommend trying my

MAMA Z’S VEGAN CAESAR SALAD

BEST CAESAR SALAD RECIPE

1. Why DIY Condiments?

HOMEMADE CONDIMENTS ARE BUDGET-FRIENDLY

DIY DRESSINGS ARE TOXIC-FREE

FROM SCRATCH COOKING IS EASY

Garlic: Fresh garlic is a

Vegan Parmesan Cheese: I consider this nut-based cheese one of my most

Make Vegan Caesar Dressing

Keep in a glass container in the fridge. Use on salads or as a dip. Enjoy!

Best Caesar Salad Recipe

STEP ONE: PREP THE

The perfect salad

Sprinkle the vegetables

This salad is perfect for

This version is popular

This is a tasty dish that

BERRY SMOOTHIE RECIPE WITH

1. Berry Smoothie Recipe Additions

We recommend using at least one frozen ingredient to keep your smoothie

Banana: Bananas are an

Mixed Berries: This ingredient is a freezer staple. We love to incorporate them

Kale’s cancer-fighting compounds come from a phytonutrient activated when the

Want to see for yourself?

⚫ Cacao powder – Full of antioxidants that fight free radicals

Unsweetened Almond or Coconut-Milk Beverage: We avoid traditional milk