Feb 072019

A healthy outside starts on the inside.
~ Robert Ulrich
Busy days and hectic nights can make it challenging to stick to your goals,
but with these quick and easy whole food recipes, you’ll find that it doesn’t
have to be a super time-consuming task.
The key to healthy eating is planning ahead, so one thing that I find
incredibly helpful is to make a double batch of a recipe, and use that for
leftover lunches (or dinners) during the week.
I love the motto of cook once, eat twice (or more) so you save time, but still
get to eat nutrient-dense foods that your body needs.
On the next page you’ll find a chart that shows which recipes fit the
following criteria:
 Gluten-Free (some have non gluten-free options)
 Vegan
 Vegetarian
 Dairy-Free
I’ve included recipes for breakfast, lunch, dinner, snacks and dessert so
you can experiment and find some new favorites to add to your rotation.
Wishing you Health and Happiness,
Penny Welke Certified Massage Therapist/Certified Health Coach
Please note that calories and grams of protein, carbs and fat are based on the DietMaster Pro
database entries, and may vary.


Avocado & Egg Toast
Makes 1 serving
This recipe is Vegan Veg Gluten-Free Dairy-Free
Avocado & Egg Toast

  • If using gluten-free bread
    1 piece of bread, gluten free
    ½ avocado
    1 tsp coconut oil
    1 egg, fried
    1 dash salt & pepper
  1. Toast slice of bread.
  2. Smash avocado and spread on bread.
  3. Fry egg in coconut oil and place on top with dash of salt & pepper. Enjoy!

Oatmeal Chocolate Chip Bites
Makes 12 servings (about 2 per serving)
This recipe is Vegan Veg Gluten-Free Dairy-Free
Oatmeal Chocolate Chip Bites If using gluten-free oats
** If using dairy-free chocolate chips
1 cup oats
½ cup dried coconut, unsweetened
½ cup all-natural peanut butter
¼ cup flax seeds, ground
½ cup semi-sweet chocolate chips, dairy free
¼ cup honey

  1. Stir all ingredients together in a bowl until thoroughly mixed.
  2. Cover and let chill in the fridge for about 30 minutes.
  3. Scoop with tablespoon and roll into about 24 balls (approx 1” each)


Carrot Soup
Makes 4 servings
This recipe is Vegan Veg Gluten-Free Dairy-Free
Carrot Soup

  • If using gluten-free spices and coconut aminos
    2 tbsp olive oil
    ½ cup onions, chopped
    4 large carrots, chopped
    2 cups tomato puree, canned
    3 cups vegetable broth
    2 tbsp coconut aminos
    2 dashes black pepper
  1. Heat olive oil in saucepan and cook onion until starts to brown.
  2. Add carrots, tomato, and broth and bring to a boil.


Thai Shrimp Curry & Rice
Makes 4 servings
This recipe is Vegan Veg Gluten-Free Dairy-Free
Thai Shrimp Curry & Rice

  • If using gluten-free spices
    2 tsp coconut oil
    1 lb. shrimp, peeled
    1 tbsp lime juice
    ½ cup vegetable broth
    1 cup red pepper, chopped
    2 green onions, chopped
    1 cup corn kernels
    1.5 cups coconut milk
    1 tsp curry powder
    1 tbsp dried basil
    4 cups steamed rice
  1. Heat 1 tsp coconut oil in soup pot. Add shrimp and cook until opaque.
  2. Remove shrimp and set aside.
  3. Add remaining coconut oil, green onions, pepper and corn to pan. Cook until crisp-tender (2-3
  4. Lime juice, coconut milk, curry powder and basil. Bring to simmer.
  5. Add shrimp back to pan, cook until heated through.
  6. Serve with rice. Enjoy!
    Per serving curry Per cup rice Curry + rice


Black Bean Brownies
Makes 6 servings
This recipe is Vegan Veg Gluten-Free Dairy-Free
Black Bean Brownies

  • If using gluten-free oats
    ** If using dairy-free chocolate chips
    2 cups black beans, rinsed
    4 tbsp cocoa powder, unsweetened
    ½ tsp salt
    ½ cup oats
    ¼ cup honey

⅓ cup coconut oil, melted
2 tsp vanilla extract
1 tsp baking powder
½ cup semi-sweet chocolate chips

  1. Preheat oven to 350F.
  2. Place all ingredients, except chocolate chips into a food processor. First pulse until mixed,
    then blend until smooth.
  3. Cover 8’x8’ baking pan with parchment paper.
  4. Pour batter into prepared pan and fold in chocolate chips.
  5. Bake 20-25 minutes until a knife comes out clean.
  6. Let cool for 10-15 minutes before cutting. Enjoy!

Penny Welke

I would like to induced myself Penny Welke I am happily married for 30 years, we have 4 children, 9 grandchildren My husband owns is own lawn care and snow removal business. I am a retired hairstylist of 30 years. I have work in salon and spa salon. I worked as cosmetologist for 30 years and Massage Therapists 11 years. In 2015 I got induced to wonderful company a easy solution how to get more fruits and vegetables to everyday, helping myself and others how to shred bad habits teaching others how live a healthy lifestyle. I love doing both profession because they go hand and hand. It was long and hard decision to give up my salon business but my heart wasn't in anymore, my heart led in direction in following my passion in Health and nutrition In 2009 my Avenue changed, deciding to take a leap of faith and started my own business. I working chiropractic office until he closed the doors than I had find place to do my massage business. Finding a place across from Red Robin behind mcmanion chiropractor and physical therapy building been there for 3 years. Having a passion for health and nutrition. Impacting people lives with my hands and impacting people and with their health. Teaching people how to live a healthy lifestyle by shredding bad habits by creating healthy habits. Seeing the benefits of getting regular massages on a regular basis. Helps with circulation Stress Headaches, Muscle tone Helps with preventing Helps improve posture, muscle tension The modalities I do is bamboo massage, deep tissue, trigger point, warm stone, myofasacia , relaxation, pregnancy massage. Using warm towels, essential oils. I customize my services and tailor each session to your individual needs. Whether you are looking to reduce stress, reduce pain, or are recovering from an injury – I am here to help you achieve your goals through therapeutic massage. I impact people lives with my hands and I impact people lives with their health. Giving them a solution to help them with their neck, shoulders and back issues. Giving them hope through massage and wellness. More and more physicians are recommending therapeutic massage for their patients as they see all the great benefits it has. I see on average of 5 or more referrals every week from the medical community. Ask your healthcare providers if they think massage would benefit you. Whether migraines, low back pain, plantar fasciitis, fibromyalgia or whatever your ailments are more than likely the pain and suffering can be helped with regular massage. Because of Juice Plus my family is living a healthier lifestyle. I thought I was somewhat healthy but learned with JP+ and Shred10 program what healthy really is! My body was going through a-lot hormone changes ended up with dermatitis, allergies in early 40’s. Suffered with IBS most of my life, dealing with diarrhea and constipation and rectal pain. Taking prescription medications for all of them. Taking handful of vitamins on market and spending tons of money on them. I know I needed a change. 4 years ago, I am thankful for my friend shared a simple way to flood my body with fruits and vegetables. So I decided to get started right away I noticed more energy, I no longer take medicines for my lBS , allergies or my dermatitis. I sleep better, I can focus better,I am regular and no retal pain, skin and hair is healthier, cravings shifted and rarely ever sick, my immune system improved, inflammation has greatly improved. I feel younger in 50’s than I did in my 30’s and 40’s. A process I was Making in Health everyday to live a healthier lifestyle, with one simple change. I am grateful for a solution to impact our Health and others giving them hope, provide families with a simple solution to use everyday and help them to live healthier lifestyle. Because of Juice Plus I will inspire and leave a legacy that impacts generations to come.

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