Zen Basil Seed Soup Superfood

Ingredients:

1/3 Cup Zen Basil Seeds

2 Tbsp coconut oil

2 Onions cubed

4 Turnips large cubed

2 Sweet potato cubed

1 Celery bunch cut

3 large carrots cut

1 Tbsp garlic minced

1 tsp ginger minced

2 Tbsp fresh turmeric or 1 Tbs dry powder

3 1/2 Tbsp salt (taste at the end to add more as needed)

1 tsp pepper

2 Tbsp cumin

2 Tbsp cardamom

1 tsp cinnamon

2-3 lbs. grass fed beef with bone cutup Or one cage free chicken with bone cutup or beans for vegan

12 cups water

1 bunch Cilantro cut

1 bunch fresh Basil cut

Optional

1 green chili pepper

White Sauce:

1 cup yogurt of choice

1/2 cup goat cheese (optional)

1/2 cup sour cream

1 Tbsp Zen Basil seeds

1 Tbs garlic minced

1 lemon juiced

1 bunch fresh basil or tsp dry mint

2 Tbs Apple cider Vinegar

1 Tsp Salt

& pepper to taste

Blend and serve as sauce or dip

 Process:

Option 1 (Pressure Cooker - my flu season remedy and it requires least prep time):

In a pressure cooker, mix meat with salt, rub well (same if using beans) and add: onions, cumin, pepper, cardamom, and water. Seal the pressure cooker, steam, and cook for 15 to 30 minutes (follow your cooker's instructions). Once the protein is fully cooked, add carrots, turnip, potatoes, celery, cinnamon, and pressure for 3 to 5 minutes. Add Zen Basil seeds, cilantro/basil, garlic, and ginger, letting them hydrate in 1-2 minutes. Serve with an optional white sauce.

Option 2 (Veggies only):

In a pot, use half the water (6 cups instead of 12) and half the salt. Add oil, onions, turnip, sweet potatoes, celery, carrots, turmeric, salt, pepper, cumin, cardamom, cinnamon, and bring to a boil. It should cook in about 10 minutes on high heat. Add seeds, cilantro/basil, garlic, ginger, and serve with an optional white sauce.

Option 3 (More prep time, but also gives more flavor):

Sauté onions over oil until golden, then add garlic, turmeric, sauté for 1 more minute, add meat (always rub the salt to meat item 1st) stir until golden (about 3-5 minutes), add salt, pepper, cinnamon, cardamom, cumin, sauté for one more minute. Add water, cover, and cook until the protein is fully cooked (bring to a boil and reduce heat to medium for 30 to 45 minutes, depending on the protein). Then add carrots, celery, potatoes, turnip, cook for an additional 10 minutes until vegetables are soft and fully cooked. Add seeds, cilantro/basil, ginger, and serve with an optional white sauce.

Create the white sauce by whisking together its list of ingredients and serve over soup.

Next day High Fiber option:

Pour 2 cup of hot soup over 1-2 tbs of Zen Basil Seeds, it will hydrate within 3 minutes, drizzle sauce and garnish cilantro/basil.

Soup recipe with No store bought broth, most broth has additives we should skip and save money! The flavor of this soup is absolutely delicious over any store bought and more importantly incredibly healing, perfect for the cold season.

Choose from three options based on your available time. In all my recipes, the primary goal is to maximize nutrient intake in the quickest way possible.

Cook once and enjoy for 3-5 days

Zen Basil Seeds Shakshuka

Ingredients:

1 Tbsp Zen Basil Seeds

1/2 cup water

2-3 Tbsp olive oil

8 eggs

1 onion diced

3 tomatoes chopped

3 garlic cloves diced

1 tsp paprika

1 tsp salt & pepper

1 Tbsp cilantro

Optional: Top with cheese

Process:

Sauté your garlic and onions in a pan over olive oil until they are golden. Next add chopped tomatoes, mix and cover until all the tomato juice is evaporated, check every 5 minutes. Continue to cook, cover once the mixture looks like a rich tomato paste. Add your hydrated Zen Basil seeds with the paprika and eggs on top. Cook the eggs to your preference and top with salt, pepper, and cilantro.

Zen Basil Seed Dates

Ingredients:

1 Tbsp Zen Basil Seeds

1 Date

1 tsp almond butter (we used tahini goddess)

1 tsp pistachios

Process:

Split your date in half and add the Zen Basil Seeds. Then spread the almond butter on each side of the date. Top with pistachios.

Zen Basil Seeds Lemon Loaf Cake

Ingredients:

3 Tbsp Zen Basil Seeds

2 ¾ cup almond flour

1 tsp baking powder

½ tsp baking soda

1 tsp salt

¾ cup organic butter

½ cup monk fruit

4 eggs

2 tsp vanilla extract

⅓ cup lemon juice

2 Tbsp lemon zest

¼ cup coconut cream

1 cup sour cream (or yogurt)

Process:

In a bowl mix all your dry ingredients. In another bowl mix the butter, monk fruit, vanilla extract, coconut cream, eggs, and lemon juice. Mix well. Then add the sour cream and your dry mix to that bowl and mix well. Pour that mix into a pan and bake at 350F for 45-55 minutes. Sprinkle your lemon zest on top and enjoy!

Zen Basil Pudding

Process:

1/4 cup Zen Basil Seeds

1 cup milk of choice

Mix and chill overnight

Mix well and layer with your favorite toppings

Option 1

From the bottom glass 1/2 cup mango, followed by Zen Basil pudding top with more mangos

Option 2

From the bottom of the glass layer of granola,

few mix berries

Zen Basil pudding,

layer of raspberries

layer of yogurt (1/2 cup)

top with more layer of mix berries and granola

Option 3

From the bottom of glass Zen jam: (in a bowl use the back of fork to smash 1 cup of mix berries, blueberries, raspberries and black berries with 1 tsp maple syrup to create the jam)

Now layer, Start with

Zen jam, followed by 1/2 cup yogurt mixed with Zen jam and half the Zen Basil pudding, continue with Zen Basil pudding, layer yogurt jam, plain yogurt, followed by Zen Basil pudding jam and fresh flowers few berries for finishing touches

Option 4

From the bottom of glass, couple of small broken cookies, layer of Zen Basil pudding, top with layer of almond butter (2 tbs) top with one spoon size of Zen Basil pudding in on side and one broken cookie on the other side, finally chocolate syrup drizzling

Zen Basil Seeds Lemon Cake

Ingredients:

2 ¾ cup almond flour

1 tsp baking powder

½ tsp baking soda

1 tsp salt

3 Tbsp Zen Basil Seeds

¾ cup coconut oil

5 tsp stevia

½ cup monk fruit

4 eggs

2 tsp vanilla extract

⅓ cup lemon juice

2 Tbsp lemon zest

¼ cup olive oil

1 cup sour cream (or yogurt)

Lemon Zest:

¼ cup monk fruit

3 Tbsp lemon juice

1 Tbsp lemon zest

Process:

In a bowl mix all your dry ingredients. In another bowl mix coconut oil, monk fruit, vanilla extract, olive oil, eggs, lemon juice, and lemon zest. Mix well. Then add the sour cream and your dry mix to that bowl, and mix well. Pour that mix into a pan and bake at 350F for 45-55 minutes. 

Zen Basil Seeds Snicker Bowl

Ingredients:

2 Tbsp Zen Basil Seeds

2 Tbsp Almond flour

½ tsp vanilla extract

½ tsp cinnamon

Dash of salt

½ cup yogurt

1 Tbsp almond butter

1 Tbsp walnuts

1 Tbsp keto chocolate sauce

1 cup milk of choice

Process:

In a bowl, add the Zen Basil Seeds, almond flour, vanilla extract, cinnamon, and milk. Mix well and refrigerate overnight. Then add the yogurt, walnuts, almond butter, pecans, chocolate sauce, and salt on top. Enjoy!

Zen Basil Seeds Chocolate Pudding

Ingredients:

2 Tbsp Zen Basil seeds

2 cup coconut milk

2 Tbsp cocoa powder

Optional:

2 tsp monk fruit

1 tsp vanilla extract

Process:

In a bowl add the Zen Basil Seeds, coconut milk, and cocoa powder (Optional: Add monk fruit and vanilla). Mix and sit for 5 minutes, then mix again. Cover and chill overnight. In the morning, pour your mixture into a cup. Top with your favorite fruit.

Zen Basil Seeds "No Oats Oatmeal" Overnight Carrot Cake

Ingredients:

2 Tbsp Zen Basil Seeds

1/2 cup water

1 tsp cinnamon

1/2 tsp ground nutmeg

1/2 tsp ground ginger

Pinch of salt

1 Tbsp almond flour

1/2 cup milk of choice

1 Tbsp monk fruit

1 cup shredded carrots

Handful of chopped walnuts

2 Tbsp dairy free yogurt

1 Tbsp vegan cream cheese

1 tsp monk fruit sugar

Process:

Mix all the oats ingredients in a jar, and soak overnight. Then mix the yogurt, cream cheese, and monk fruit sugar together. Spread the yogurt across the oats, and sprinkle extra carrots and chopped walnuts if desired.

Zen Basil Seeds Sardine Salad

Ingredients:

1 Tbsp Zen Basil Seeds

1 cucumbers thinly sliced

1 radish thinly sliced

½ lemon juice

½ avocado

1 can sardines

1/2 tsp salt (JF)

1 Tbsp mustard

1 slice vegan cheese

Process:

In a bowl, add avocado, lemon juice, salt, mustard, sardines, and Zen Basil Seeds. Mix well. Thinly slice the cucumbers and radish. Now layer your Zen Basil Seed Bread (Recipe posted here) Enjoy!

Zen Basil Seeds Blueberry Pudding

INGREDIENTS:

2 Tbsp Zen Basil

1 cup water

1 cup milk of choice

1 cup blueberries 

½ tsp cinnamon

¼ tsp salt

½ cup yogurt of choice

1 Tbsp maple syrup of choice

PROCESS:

In a bowl add the Zen Basil Seeds and water. Mix and sit for 5 minutes. The seeds will be fully hydrated in 5 minutes. Add the milk, cinnamon, and salt. Mix all together really well. Bring to a boil. Simmer for 5 minutes. 

In a saucepan, heat up and mix the blueberries until the berry juices are flowing. Add the maple syrup and simmer for 1 minute. 

Now layer your Zen Basil pudding with the blueberry jam and yogurt in a cup.  

Zen Basil Seeds Grain Free Tahini Bread

Ingredients:

½ cup raw tahini

3 eggs

1/3 cup Zen Basil seeds

1 tsp baking powder

½ tsp salt

Process:

Place all the ingredients in a mixing bowl and mix well. Then spray the loaf pan with coconut oil. Now pour the batter in your pan. Bake for 15-20 minutes on 350F or until it’s golden. Enjoy!

Zen Basil Seed Cookies

Made by Tanya Zuckerbrot

Ingredients:

1 Tbsp Zen Basil Seeds

1 Egg

½ cup unsweetened apple sauce

1 Tbsp coconut oil

2 scoops 20/20 vanilla protein powder

½ cup almond flour

1 tsp baking powder

1 tsp cinnamon

1 tsp vanilla extract

Process:

Preheat the oven to 350F. Line a pan with parchment paper and coat with nonstick cooking spray, then set aside. In a bowl, mix your egg, applesauce, and coconut oil. Then add your 20/20 protein powder, Zen Basil seeds, almond flour, baking powder, cinnamon, and vanilla extract. Mix well until the combined batter is formed. Now spoon the batter onto your cookie sheet and space each 1 inch apart. The batter should yield 12 cookies. Place the cookies in the oven and bake for 12 minutes. Then let it cool for a few minutes, and enjoy! 

Zen Basil Seeds Cookie Dough

Ingredients:

1 Tbsp Zen Basil Seeds

1 package frozen riced cauliflower

1.5 cups unsweetened vanilla almond milk

2 Tbsp ground flaxseed meal

2 Tbsp cinnamon

1 tsp vanilla extract

1 tsp almond extract

1 Tbsp Bhu Keto Cookie Dough

1 Tbsp Lily’s Chocolate Chips

Process:

In a small pot on low heat, add frozen riced cauliflower, vanilla almond milk, Zen Basil Seeds, flaxseed meal, cinnamon, vanilla extract, and almond extract. Stir everything together and cook on low heat until it starts to become thick. For the cookie dough topping, microwave the cookie dough for 25 seconds. Break it up and put on top of oatmeal. Add your chocolate chips and whip cream if you want. Enjoy!

Zen Basil Seed Nut Bread

Ingredients:

½ cup Zen Basil Seeds

3 Tbsp psyllium seed husk powder

1 ½ cup water

1 cup sunflower seeds or raw walnuts grounded

1 ½ cup almond flour

1 Tbsp salt

½ cup almonds

½ cup pistachios

3 Tbsp coconut oil

Process:

Pour your dry ingredients into a bowl and mix well. Pour lukewarm water over the ingredients. Mix well. Let sit for 10 minutes. Coat a pan with coconut oil. Press the mixture into the pan and brush the top with coconut oil. Optional: Sprinkle fresh rosemary's on top. Now bake for 350F for 20 minutes. Let cool for 2 hours. This is the healthiest bread on the planet!

Zen Basil Seed Peanut Butter Smoothie

Ingredients:

2 Tbsp Zen Basil Seeds

2 scoops 20/20 vanilla protein

2 Tbsp flaxseed meal

2 Tbsp PB2

1 cup almond milk

1 cup ice

Process:

Place all ingredients in blender and pulse to desired consistency.

Zen Basil Vegan Protein Bread

Nutrient Rich, Grain Free, Dairy Free, Gluten Free, and Keto Friendly!

INGREDIENTS

2 Tbsp Zen Basil Seeds

1 cup coconut flour

½ cup almond flour

2 Scoops 20/20 Plant Protein Powder

2 tsp baking powder

½ tsp salt

2 ¼ cups lukewarm water

2 tsp apple cider vinegar

Process

Set the oven to 350 degrees. Line a loaf pan 9 inches x 5 inches with parchment paper and set aside for later. Mix all dry ingredients in a large mixing bowl, whisk together. Add the apple cider vinegar and lukewarm water. After 30 seconds, the dough will be moist, and slightly crumble apart. Use your hands to form the dough and make a ball. Form a dough ball and set it aside for 10 minutes to let the fiber absorb all the water and hold the ingredients together. Now the dough should be soft, elastic, and slightly moist but should hold perfectly together.

Shape a cylinder, bread loaf shape. Don't press the dough too much. It's a gluten-free loaf, it won't rise. If you press too much, it will be very dense and doughy. Place the loaf onto the prepared loaf pan covered with parchment paper.

Lastly, wet your fingers with water and massage the top of the bread to fix any cracks. Sprinkle 1 Tbsp of sesame seeds (optional).

Bake on the bottom rack of the oven (first rack from the bottom) for 45 minutes then switch to the middle rack for 15 extra minutes. Remove from the oven and cool on a rack for 4 hours, or overnight before slicing.

Seal and Store in the refrigerator.

Zen Basil Seeds Chocolate Banana Smoothie

Ingredients:

2 Tbsp Zen Basil Seeds

½ cup water

2 cups milk of your choice

1 serving of yogurt

2 Tbsp cocoa powder

1 Tbsp monk fruit

½ cup ice

½ banana 

1 Tbsp almonds

1 Tbsp chocolate syrup (sugar free)

Process:

In a blender, add all of your ingredients. Blend for 15 seconds (Over blending will make the seeds too gelatinous). Now pour your smoothie into a cup and top with almonds. 

Zen Basil Seeds Cucumber Salad

Ingredients:

2 Tbsp Zen Basil Seeds

2 large cucumbers, thinly sliced

¼ cup vinegar

2 tsp sesame oil

2 Tbsp finely sliced cilantro

2 Tbsp fresh basil

2 Tbsp fresh chopped mint

1 clove grated garlic

¼ tsp freshly grated ginger

dash of salt

Process:

Chop all of your greens and place into a bowl. Then mix your garlic and seasonings together and pour over your greens. Finally sprinkle your Zen Basil seeds over your mix.

Zen Basil Seeds Banana Brownie

Ingredients:

2 Tbsp Zen Basil Seeds

2 scoops vanilla 20/20 protein

2 Tbsp PB2

2 cups almond milk

1 cup ice

4 Bananas

10oz Almonds

1/2 cup Cocoa Powder

1/2 tsp cinnamon

1 tsp vanilla extract

Dash of salt

Process:

Blend almonds and seeds together until it becomes creamy. Then add the rest of the ingredients until a chocolate brownie mixture is formed. Bake at 350F for 20 minutes. Enjoy!