Orange Berry Zen Cups

Ingredients

Custard Base

• 2 large eggs

• 1/4 cup maple syrup (or honey)

• 2 tbsp Zen Basil Seeds

• 1/4 cup orange juice

• 1 1/2 tbsp arrowroot flour (or cornstarch)

• Pinch of sea salt

For Layering

• 1 scoop plain Greek yogurt

• 1/4 cup mixed berries (fresh or frozen; if frozen, sauté briefly to release juices)

• Sprinkle of sliced almonds (or nuts of choice)

• Orange zest, for garnish

Instructions

1. Preheat oven to 350°F.

2. In a medium bowl, whisk together the eggs, maple syrup (or honey), Zen Basil Seeds, orange juice, and sea salt until smooth.

3. Add the arrowroot flour (or cornstarch) and whisk very well until there are no clumps.

4. Divide the mixture evenly between 2 ramekins.

5. Bake for 18 minutes.

6. Remove from the oven and let cool for 20 minutes, then transfer to the refrigerator for an additional 20–30 minutes to set.

7. Top each custard with a scoop of Greek yogurt, mixed berries, sliced almonds, and fresh orange zest.

8. Serve chilled and enjoy!

Chocolate Chip Cookies

Wet Ingredients

• 1 egg

• 1/4 cup butter, melted

• 1/4 cup maple syrup

• 1/2 cup coconut sugar

• 2 tsp vanilla extract

• 1/4 cup Zen Basil Seeds

Dry Ingredients

• 1 1/2 cups almond flour

• 3/4 cup tapioca flour (to make chewy)

• 1/2 tsp baking soda

• 1/4 tsp salt

• 1/2 tsp cinnamon

Instructions

1. Preheat oven to 350°F and line a baking sheet with parchment paper.

2. In a bowl, mix together all wet ingredients. Let sit for a few minutes to allow the basil seeds to slightly hydrate.

3. Add almond flour, tapioca flour, baking soda, salt, and cinnamon. Mix until a cookie dough forms.

4. Fold in chocolate chips if desired.

5. Scoop dough onto baking sheet and gently flatten.

6. Bake for 10–12 minutes, or until edges are lightly golden.

7. Let cool slightly before serving.

Green Glow Smoothie

Ingredients

• 2 cups ice

• 2 tbsp Zen Basil Seeds

• 2 cups water

• 3 cucumbers

• 3 celery stalks

• 2 cups frozen pineapple

• Juice of 1 lemon

• Dash of salt

• Sweetener of choice (allulose or honey work great)

• Handful of fresh basil leaves

Instructions

1. Add water, cucumbers, celery, pineapple, lemon juice, basil leaves, sweetener, and salt to a blender.

2. Blend until smooth.

3. Add Zen Basil Seeds and ice, then blend again until cold and creamy.

4. Pour into glasses and enjoy immediately.

Gluten Free Banana Bread

Ingredients

• 1/4 cup Zen Basil Seeds

• 1/3 cup olive oil

• 2 large eggs

• 2 cups almond flour

• 1 tsp baking soda

• 1/2 tsp salt

• 1 tsp cinnamon

• 3–4 medium bananas, mashed

• 1 tsp vanilla extract

• 1/4 cup milk

• 1/4 cup sweetener of choice (maple syrup works great)

Instructions

1. Preheat oven to 350°F. Grease or line a loaf pan.

2. In a large bowl, mash the bananas, then mix in the milk and Zen Basil Seeds. Let sit for 5 minutes to allow the seeds to soften and create a smoother texture.

3. Add olive oil, eggs, vanilla extract, and sweetener to the bowl and whisk until combined.

4. Stir in almond flour, baking soda, salt, and cinnamon until fully incorporated.

5. Pour batter into prepared loaf pan and smooth the top.

6. Bake for 50–55 minutes, or until a toothpick inserted in the center comes out mostly clean.

7. Let cool before slicing and enjoy.

Blueberry Fiber Bars

Ingredients

Dry Ingredients

• 1 1/2 cups almond flour

• 1 cup blueberries

• 1/4 cup Zen Basil Seeds

• 1/2 tsp baking powder

• 1/4 tsp baking soda

• Pinch of sea salt

Wet Ingredients

• 1/2 cup maple syrup

• 2 tsp vanilla extract

• 1/4 cup melted coconut oil or unsalted butter

• 1 egg

• 1 egg yolk

Instructions

1. Preheat oven to 350°F and line an 8x8 baking dish or loaf pan with parchment paper.

2. In a large bowl, mix almond flour, Zen Basil Seeds, baking powder, baking soda, and sea salt.

3. In a separate bowl, whisk together maple syrup, vanilla, melted coconut oil (or butter), egg, and egg yolk until smooth.

4. Pour wet ingredients into dry ingredients and mix until combined.

5. Gently fold in blueberries.

6. Transfer batter into prepared pan and spread evenly.

7. Bake for 20–25 minutes, or until golden around the edges and set in the center.

8. Let cool before slicing into bars.

Banana Bread Chocolate Chip Cookies

Ingredients

• 1/4 cup Zen Basil Seeds

• 1/2 cup salted butter, melted

• 1/3 cup maple syrup

• 1 medium ripe banana, mashed well

• 1 large egg

• 1/2 tsp vanilla extract

• 1 3/4 cups almond flour

• 1 tsp baking soda

• 1/4 tsp salt

• 2/3 cup chocolate chips

• Sea salt, for topping

For the Pizookie Topping:

• 2 scoops cottage cheese

• Honey, to mix

Instructions

1. Preheat oven to 350°F and line a baking sheet with parchment paper.

2. In a bowl, mix melted butter, maple syrup, mashed banana, egg, and vanilla until smooth.

3. Stir in Zen Basil seeds.

4. Add almond flour, baking soda, and salt. Mix until combined.

5. Fold in chocolate chips.

6. Scoop dough onto baking sheet and gently flatten (or bake in a small dish for a pizookie style).

7. Sprinkle with sea salt.

8. Bake for 10–12 minutes, until edges are golden.

9. Let cool slightly.

10. Mix cottage cheese with honey, then add 2 scoops on top while warm.

Purple Carrot Pudding

Ingredients

• 2 cups purple carrots, shredded

• 2 tbsp Zen Basil seeds

• 1 cup yogurt

• 1 cup cottage cheese

• Salt, to taste

• 1 coat cream cheese on top

• Dash of nutmeg

• 1/2 cup milk, adjust more for creamier consistency

• Sprinkle cinnamon on top

• Honey drizzle

Instructions

1. In a bowl, combine shredded purple carrots, Zen Basil seeds, yogurt, cottage cheese, milk, and salt. Mix well.

2. Adjust the milk as needed for a creamier consistency.

3. Top with a coat of cream cheese.

4. Finish with a dash of nutmeg, a sprinkle of cinnamon, and a drizzle of honey.

5. Let chill for a few hours to overnight.

6. Serve and enjoy.

Lasagna

Ingredients:

Meat Base

2 lbs ground chicken

1 small onion, finely chopped

1 cup mixed herbs (carrot leaves, basil, cilantro, green onions)

2 tbsp Zen Basil Seeds (hydrated in 1/2 cup water)

1 1/2 tbsp cumin

1 tbsp salt

1 tsp garlic powder

1 tsp black pepper

Chili pepper (to taste)

Layers

Green cabbage leaves

Mozzarella cheese

Topping

Olive oil

Balsamic vinegar

Italian parsley

Chili peppers

Instructions

1. Prep the meat mixture

• Hydrate Zen Basil Seeds in water until gel-like

• In a large bowl, combine ground chicken, chopped onion, herbs, hydrated seeds, and all spices

• Mix thoroughly until well combined

2. Prepare cabbage

• Lightly steam or soften cabbage leaves so they’re flexible (this makes layering easier)

3. Layer the lasagna
In a baking dish:

• Start with a layer of meat mixture

• Add a layer of cabbage

• Add another layer of meat

• Add Layer of mozzarella cheese

• Repeat layers: meat → cabbage → meat → cabbage

• Finish with mozzarella on top

4. Bake

• Bake at 375°F for 35–45 minutes, until cooked through and cheese is melted

5. Finish

• Drizzle with olive oil and balsamic

• Top with chopped Italian parsley and chili peppers

Why this works

• High protein from ground chicken

• Fiber boost from cabbage + Zen Basil Seeds

• No refined carbs or pasta

• Balanced, savory, and easy to meal prep

Frozen Grape Yogurt Bark

Ingredients

• 2 tbsp Zen Basil Seeds (hydrated with 1/2 cup water)

• 400g green grapes

• 1 cup thick plain yogurt

• 180g dark chocolate, melted

• Pistachios (chopped)

• Drizzle of honey

• Pinch of sea salt

Instructions

1. Prep the base

• In a bowl, combine grapes and yogurt

• Add hydrated Zen Basil Seeds

• Mix until everything is well coated

2. Spread

• Line a tray with baking paper

• Spread the mixture evenly into a flat layer

3. Add toppings

• Sprinkle chopped pistachios

• Drizzle honey

• Add a pinch of sea salt

4. Chocolate layer

• Pour melted dark chocolate over the top

5. Freeze

• Place in freezer until fully set (15-20min)

6. Serve

• Break into pieces and enjoy straight from the freezer

Why this works

• Creamy, crunchy, and cold with a chocolate shell

• Fiber boost from Zen Basil Seeds with more added protein from yogurt

• Natural sweetness from grapes with balanced fats from chocolate and pistachios

• Simple, high-impact recipe that works well for content and meal prep

Lettuce Wrapped Chicken Sandwich

Ingredients:

2 lbs ground chicken

1 onion, finely chopped

1 cup mixed herbs of choice
(carrot leaf, basil, cilantro, green onions)

2 tbsp Zen Basil seeds, hydrated in ½ cup water

1½ tbsp cumin

1 tbsp salt

1 tsp garlic powder

1 tsp black pepper

Chili pepper (to taste)

Cabbage or lettuce leaves (for wrapping)

Instructions

1. In a bowl, combine ground chicken, chopped onion, herbs, hydrated Zen Basil seeds, and all spices. Mix well.

2. Take a portion of the mixture and form a patty.

3. Place the patty onto a greased pan, pressing it evenly onto a cabbage or lettuce leaf.

   • Place meat side down first.

4. Cover and cook for 5–10 minutes.

5. Flip and cook the other side until fully done.

6. Add another cabbage or lettuce leaf on top.

7. Finish with your favorite condiments and serve warm.

Sweet Potato Pudding

Ingredients

• 1 large purple sweet potato (ube-style)

• 2 tbsp Zen Basil Seeds

• 1/2 cup water

• 2 tbsp almond butter

• Sweetener of choice (maple syrup, honey, monk fruit, etc.)

• 1/2 tsp vanilla bean

• 1/2 cup chocolate chips

• Walnuts (or nuts of choice)

• Pinch of sea salt

• Optional: 1 tsp butter

Instructions

1. Bake
Bake at 400°F for about 30 minutes, until soft. Keep the skin on for added fiber.

2. Hydrate and mix
In a bowl, combine Zen Basil Seeds with water and let them gel.
Stir in almond butter, sweetener, and vanilla.

3. Assemble
Mash the purple sweet potato as your base.
Layer the Zen Basil almond butter mixture on top.
Add chocolate chips, walnuts, sea salt, and optional butter.

4. Melt
Air fry for about 3 minutes, just enough to melt the chocolate.

Carrot Cake

Ingredients

• 1 serving Zen Basil Carrot Cake Pudding

• 1 1/2 cups almond flour

• 1/2 cup oat flour

• 1 teaspoon baking soda

• 2 teaspoons pumpkin pie spice

• 1/2 teaspoon salt

• 2 large eggs

• 1/2 cup maple syrup

• 1/3 cup avocado oil

• 1 teaspoon vanilla extract

• 1/2 cup shredded carrots

• 1/3 cup chopped walnuts or pecans (optional)

Dairy-Free Cream Cheese Drizzle

• 4 oz dairy-free cream cheese, softened

• 2–3 tablespoons maple syrup

• 1 teaspoon vanilla extract

• 1–3 tablespoons almond milk

• Pinch of salt

Instructions

1. Preheat oven to 350°F and grease or line a loaf pan.

2. In a bowl, mix Zen Basil Carrot Cake Pudding + all wet ingredients.

3. Add all dry ingredients and stir until just combined.

4. Fold in 1/2 cup shredded carrots and nuts (if using).

5. Transfer to pan and smooth the top.

6. Bake 45–50 minutes, until edges pull away and a toothpick comes out with moist crumbs.

7. Cool completely.

8. Whisk drizzle ingredients until smooth, thin with almond milk, and pour over loaf.

Carrot Cake Basil Seed Pudding

Ingredients:

Base (Pre-Made + Fresh Mix)

1 serving pre-mixed Zen Basil pudding

Or make a single serving:

1 single serving fresh pudding mix:

2 tbsp Zen Basil seeds

1/2 cup milk of choice

5 oz yogurt

Pinch of salt

Splash of vanilla extract

Add-ins

1/4 cup shredded carrots

Toppings / Layer

Cream cheese (softened)

Crushed walnuts

Cinnamon

Optional honey drizzle

Instructions

1. Make the fresh pudding mix
   Combine Zen Basil seeds, milk, yogurt, salt, and vanilla. Stir well and chill for a few hours or overnight until thick.

2. Combine the base
   Mix your pre-made pudding with the fresh pudding mix until smooth.

3. Fold in carrots
   Add shredded carrots and mix evenly.

4. Layer the top

   • Spread a layer of cream cheese

   • Add crushed walnuts

   • Sprinkle cinnamon

   • Drizzle honey (optional)

5. Final chill (key step)
   Place in the fridge for a few hours or overnight to set the layers and enhance flavor.

Cabbage Blanket Dumplings

Ingredients

• 1 lb ground beef or 1lb ground chicken

• 2 tbsp Zen Basil Seeds

• 1 cup water (to hydrate seeds)

• 1/4 tsp salt

• 1/4 tsp black pepper

• 3 green onions thinly sliced

• 1 tbsp paprika

• 1 tsp garlic powder

• 1 tsp onion powder

• 1 small cabbage

Optional Add-Ins:

• Finely chopped carrots

• Mushrooms

• Fresh herbs (parsley, cilantro, etc.)

Sauce

• 1 tbsp sesame oil

• 1.5 tbsp soy sauce

• 1/4 tsp chili pepper

• 1 tsp honey

• Dash of salt

• Chopped garlic

• Crushed ginger

Toppings

• Olive oil drizzle

• Chili sauce

• Honey

• Sesame seeds

• Fresh herbs

Instructions

1. Hydrate the Seeds
   In a bowl, mix 2 tbsp Zen Basil Seeds with 1 cup water. Let sit for 3–5 minutes until gel-like.

2. Prepare the Meat Mixture
   In a large bowl, combine ground beef or chicken, hydrated basil seeds, salt, pepper, paprika, garlic powder, onion powder, and any optional add-ins. Mix well.

3. Form the Dumplings
   Roll into medium-sized balls.

4. Cook + Wrap

   • Heat a pan over medium heat with coconut oil.

   • Place meatballs in the pan, leaving space between each.

   • Wrap each meatball with cabbage leaves, gently pressing to form a “blanket.”

   • Let them sear for 2–3 minutes.

5. Steam Finish

   • Add 1/2 cup water to the pan.

   • Cover and cook on medium-high heat for ~20 minutes.

   • Check that water has evaporated and cabbage is soft and fully steamed.

6. Finish + Serve

   • Add olive oil, chili sauce, and a touch of honey.

   • Sprinkle sesame seeds and fresh herbs on top.

Why This Recipe Works

This dish combines high-quality protein from the meat with the fiber and binding power of Zen Basil Seeds, creating dumplings that are both satisfying and gut-friendly.

Unlike traditional dumplings, the cabbage wrap keeps things light while adding texture and nutrients, no refined flour needed.

Nutrient-Rich Protein Balls (Real Food, High Fiber)

Ingredients

• 2 cups dates

• 1 cup boiling water (for soaking)

• 2 tbsp Zen Basil Seeds (6g protein, 15g fiber)

• 3 handfuls almonds

• 2 tbsp cocoa powder

• 1/2 tsp salt

• 1 tsp vanilla paste

• Optional: 1–2 tbsp maple syrup

Toppings (optional)

• Coconut flakes

• Sesame seeds

• Almond flakes

• Crumbled pistachios

Instructions

1. Soak the dates in boiling water for 10–15 minutes until soft.

2. Blend soaked dates until smooth.

3. Add Zen Basil Seeds, almonds, cocoa powder, salt, vanilla, and maple syrup (if using).

4. Blend in food processor until a thick, sticky dough forms.

5. Roll into bite-sized balls.

6. Coat with toppings of choice.

7. Chill before serving for best texture.

Nutrition (Entire Batch)

• Protein: ~28–32g

• Fiber: ~38–42g

This recipe delivers a powerful combination of plant-based protein, high fiber, and healthy fats using whole, minimally processed ingredients your body can actually absorb.

Why This Matters

Most protein snacks on the market are made with inexpensive, highly processed ingredients designed for shelf life and margins, not bioavailability.

This recipe is different. It’s built from real food sources that support digestion, satiety, and sustained energy.

You won’t find many products like this on shelves, because it’s simply too expensive to produce at scale.

Make your own. Keep it simple. Eat real.

Shredded Pear Pudding

Ingredients:

1 serving pre-mixed basil seed pudding

1/2 cup yogurt (to bring total to 1 cup yogurt)

1 pear (shredded)

Honey (for drizzling)

Pinch of salt

Instructions

1. Add additional yogurt to your pre-mixed pudding and stir until smooth.

2. Shred the pear and fold it into the pudding.

3. Drizzle with honey.

4. Finish with a pinch of salt.

Cucumber Beet Bites

Ingredients

• 1 cucumber (thinly sliced into rounds)

• 2 beets (very thinly sliced)

• 1/2 cup basil seed pudding

• 2–3 tbsp honey

• 1–2 tbsp fresh lemon juice

• 1/3 cup pistachios, finely crushed

• Fresh dill (small sprigs)

• Pinch of sea salt (optional)

Basil Seed Pudding (Meal Prep)

• 2 tbsp Zen Basil Seeds

• 1/2 cup milk of choice

Mix and let sit 15–20 minutes (or overnight for best texture).

Instructions

1. Slice (this is everything)

• Cut cucumber into thin, even rounds

• Slice beets very thin

Thin slices create an elevated, restaurant-style presentation.

2. Prep components

• Finely crush pistachios into a crumble

• Have pudding ready for assembling

3. Assemble (keep it clean + minimal)

1. Lay cucumber slices flat

2. Add 1 thin beet slice (slightly fold for dimension)

3. Spoon ~1 tsp basil seed pudding on top

4. Light drizzle of honey

5. Tiny squeeze of lemon

6. Sprinkle pistachio crumble

7. Garnish with a small dill sprig

4. Finish

• Optional: tiny pinch of sea salt

• Serve immediately for best texture

Cottage Cheese Pistachio Smoothie

Ingredients:

Handful of pistachios

1 cup cottage cheese

1 cup milk of choice

1 cup water

1 tsp–1 tbsp honey or maple syrup (to taste)

Base

1 serving Zen Basil pudding (family meal prep recipe)

Instructions

1. Make the pistachio protein milk:
   Add pistachios, cottage cheese, milk, water, and sweetener to a blender.
   Blend until smooth and creamy.

2. Pour into a cup or jar.

3. Add Zen Basil Seed pudding mix

4. Mix and stir

How to Enjoy

• Store in the fridge and grab when needed

• Drink or eat with a spoon

• Perfect as a complete, grab-and-go meal

Why It Works

This becomes a full meal:

• Fiber from Zen Basil Seeds

• Protein from cottage cheese

• Healthy fats from pistachios

Think of it as a smoothie without needing to blend every time, already prepped, already balanced.

Chocolate Pistachio Pudding

Ingredients

• 2 tbsp Zen Basil Seeds

• 1 cup milk of choice

• 1/2 cup yogurt

• Dash of salt

Toppings

• Melted dark chocolate

• Crushed pistachios

• Pinch of sea salt

Instructions

1. Mix Zen Basil Seeds with milk and let sit for 5 minutes to hydrate.

2. Add yogurt and a dash of salt. Stir until smooth and fully combined.

3. Refrigerate for at least 2–4 hours (or overnight for best texture).

4. Before serving, drizzle with melted dark chocolate, sprinkle with crushed pistachios, and finish with a pinch of sea salt.

Shortcut Option

Use your pre-made Zen Basil pudding meal prep as the base, then simply add toppings.

This one hits that perfect balance: creamy, crunchy, salty, and rich, while still being a clean, high-fiber, high-protein dessert.

No Blender Smoothie

Zen Basil Pudding (Single Batch)

Ingredients

• 2 tbsp Zen Basil Seeds

• 2 cups milk of choice (or 1 cup milk + 1 cup water)

• 1 cup yogurt

Optional

• 1/2 tsp vanilla

• 1/8 tsp cinnamon

• Pinch of salt

• Sweetener of choice

Instructions

Option 1 (Quick Method):

1. Mix Zen Basil Seeds with liquid and let sit for 5 minutes to hydrate.

2. Add yogurt and optional ingredients.

3. Stir well and enjoy.

Option 2 (Best Texture):

1. Mix all ingredients together until fully combined.

2. Refrigerate overnight for a thicker, creamier pudding.