Nutrition Coaching / Recipes

Lukan Fresh

We strongly believe educating our clients on the importance of a balanced, nutrient-rich diet will lead to long-term success. Sign up so we can get you started with your health coach in person, or you can follow our 21-day plant-based meal plan. We will be constantly adding new recipes so you can select what’s Lukan Fresh so you’ll be Lukan Fit!

Lukan Fresh Recipes

Caramelized Roasted Brussel Sprouts

Delicious along side any meal or served on their own! Ingredients: 2 cups of washed,...

Caramelized Roasted Brussel Sprouts
Fresh Tomato and Basil Hummus

A delicious and protein packed snack to compliment any meal! Ingredients:  2 (15 oz) cans...

Fresh Tomato and Basil Hummus
Celery Sticks and Grapes

A great snack to munch on during the day!

Celery Sticks and Grapes
Red Beet Ravioli, Cashew Cheese, Pistachios and Bell Pepp

Beet Ravioli: 1 Large beet 1/2 – 1 tablespoon olive oil 1/4 – 1/2 teaspoon...

Red Beet Ravioli, Cashew Cheese, Pistachios and Bell Pepper Puree
Herb Chèvre Cheese

Fermentation: 1 cup macadamia nuts, soaked 1 cup cashews, soaked 2 acidophilus capsules (just the...

Herb Chèvre Cheese
Arugula Salad with Candied Walnuts and Sherry Vinaigrette

Candied Walnuts:  1 cup walnuts, soaked and dehydrated 1/2 tablespoon maple syrup 1/2 teaspoon vanilla...

Arugula Salad with Candied Walnuts and Sherry Vinaigrette
Cashew Cheesecake with Berry Swirl

This is an all-purpose cheesecake that is great with any seasonal berries or combination of...

Cashew Cheesecake with Berry Swirl
Homemade Pesto with Pasta

Ingredients: 1 bunch of fresh basil leaves 1 handful of pine nuts or almonds 3...

Homemade Pesto with Pasta
Coriander Toast with Hummus

Ingredients: Coriander Toast:  1 cup almond meal, coarsely ground 2 tablespoons coriander, ground 3 tablespoons...

Coriander Toast with Hummus
Strawberry Shortcake

Ingredients: Lemon Shortcake:  3/4 cup almond meal 1/4 cup + 2 tablespoons oat flour 2...

Strawberry Shortcake
Seeded Bread with Viola Butter

Ingredients: Seeded Bread:  1 cup sunflower seeds 1/2 cup pepitas 1/4 cup sesame seeds 1/4...

Seeded Bread with Viola Butter
Avocado Salad

Ingredients: Miso-Tahini Dressing  1/4 cup tahini 1/4 cup water 1 tablespoon miso 1 tablespoon lemon...

Avocado Salad
Delicious Almond Butter Cups

Crust:  1 1/2 cups almonds 1/2 cup walnuts 1 tablespoon cacao nibs 3 dates, pitted,...

Delicious Almond Butter Cups
Cauliflower Caviar

Ingredients: Beets:  1 small yellow beet, peeled and sliced on mandolin 1/2 teaspoon lemon juice...

Cauliflower Caviar
Light Lemon Basil Zucchini Noodles

Ingredients: 1 large zucchini Tahini Sauce: 1/4 cup tahini 2 tablespoons lemon juice 1 tablespoon...

Light Lemon Basil Zucchini Noodles
Oyster Mushroom Ceviche

Ingredients: 2 tablespoons red onion, chopped 1/4 cup roma tomato, diced 1/4 habanero chili, seeds...

Oyster Mushroom Ceviche
Creamy Spinach dip with Coriander toast

Ingredients: Spinach Dip:  4 cups spinach 1/2 cup tahini 1/4 cup onion, chopped 1 tomato,...

Creamy Spinach dip with Coriander toast
White Chocolate + peach custard with ginger buckwheat cru

Ingredients: Ginger Buckwheat Crumble:  1/2 cup sprouted and dehydrated buckwheat 1/4 cup slivered almonds 1...

White Chocolate + peach custard with ginger buckwheat crumble
Juicy Burger with Sweet Potato Fries

Ingredients: 1 Beyond Meat Burger (all plant based burger)- grilled (found in your local super...

Juicy Burger with Sweet Potato Fries
Creamy Carrot Soup

Soup Ingredients:  1 cup carrot juice (whole carrots blended) 1/2 ripe avocado 1 tablespoon lime...

Creamy Carrot Soup
Heirloom Tomato Lasagna

Macadamia Ricotta Ingredients: 1 cup soaked macadamias 1/4 cup water 2 teaspoons nutritional yeast 1/2...

Heirloom Tomato Lasagna
Grandma Shirley’s Love Bars

Ingredients: 2 cups smashed ripe bananas 3 cans organic garbanzo beans (chickpeas) 1 cup whole...

Grandma Shirley’s Love Bars
Vegetarian Bean Chili

Ingredients: 1 medium onion, chopped 3 medium carrots, chopped 1 large red bell pepper, chopped...

Vegetarian Bean Chili
Black Bean Burrito

Ingredients: 4 flour or corn tortillas (fat free) 1 15 ounce can of black beans,...

Black Bean Burrito
Potato and Vegetable Soup

Ingredients: 3 medium sized white, red or sweet potatoes 2 medium stalks of celery, sliced...

Potato and Vegetable Soup
Black Bean Burger with Oven Roasted Sweet Potato Fries

Ingredients: 1 black bean burger (you can buy them st the store or make your...

Black Bean Burger with Oven Roasted Sweet Potato Fries
Hummus with Pita Bread

Ingredients: 2 cups cooked chickpeas 1/2 sea salt Pinch of ground cumin 2 cloves of...

Hummus with Pita Bread
Oven Roasted Mixed Vegetables

Ingredients: Any seasonal vegetable is a delicious choice! Olive oil Sea salt Garlic cloves (optional)...

Oven Roasted Mixed Vegetables
Avocado Toast

Ingredients: 2 slices of whole grain bread, toasted 1 avocado, sliced Fine sea salt and...

Avocado Toast
Poached Pears

Ingredients: 8 pears with stems, peeled 3 cups apple cider 1 cup water 1 cinnamon...

Poached Pears
Whole grain toast with Jam

Ingredients: 2 slices of whole grain bread, toasted. 2 tablespoons of fig jam Instructions: Toast...

Whole grain toast with Jam
Muesli with Almond Milk

Ingredients: 1 cup of Muesli 1 cup of unsweetened almond milk 1 banana, sliced (optional)...

Muesli with Almond Milk
Apple Cinnamon Oatmeal

Ingredients: 1 cup old fashioned oats 1 cup almond milk or water 1 Apple, diced...

Apple Cinnamon Oatmeal
Barley and Garden Vegetable Soup

Ingredients: •1 tablespoon coconut oil • 1 cup barley • 1 small onion, diced •...

Barley and Garden Vegetable Soup
Dairy-Free Shrimp Alfredo

Ingredients: 18 jumbo shrimp 1 pound orecchiette pasta, or desired pasta 2 tablespoons olive oil...

Dairy-Free Shrimp Alfredo
Fresh caught Fish with Fresh vegetables

You can find your fresh caught fish at your local supermarket. Cook as instructed and...

Fresh caught Fish with Fresh vegetables
Pico De Gallo

Ingredients: 1 medium tomato, diced 1 onion, finely chopped 1/2 jalapeño pepper, seeded and chopped...

Pico De Gallo
Tuna Steak with Broccoli and Brown Rice

Tuna Steak: You can buy your tuna steak from your local meat market. All you...

Tuna Steak with Broccoli and Brown Rice
Strawberry “Ice Cream”

Ingredients: 3 frozen bananas 6 strawberries, halved 2 teaspoons vanilla extract Directions: In a powerful...

Strawberry “Ice Cream”
Warm and Soft Chocolate Chip Cookies

A great substitute to any processed sweet that is sure to satisfy your sweet tooth!...

Warm and Soft Chocolate Chip Cookies
Butternut Squash and Lentil Soup

Prep time: 20 minutes  Cook time: 56 minutes Ingredients: 5 1/2 cups of butternut squash...

Butternut Squash and Lentil Soup
Strawberry and Banana Smoothie

Ingredients: 1 cup strawberries 1 medium banana 1 cup almond milk 1 cup ice *optional...

Strawberry and Banana Smoothie
Shrimp and Chicken Cauliflower Fried Rice

Ingredients: 2 whole, cooked, chicken breast, shredded 1 cup of peeled, de-vained, tails off shrimp...

Shrimp and Chicken Cauliflower Fried Rice
Berry Wrap

Ingredients: 1 whole wheat tortilla 2 tablespoons peanut or almond butter 1 medium banana, sliced...

Berry Wrap
Guacamole

Total Prep Time: 10 minutes Ingredients: 3 large avocados, halved and peeled with seed out...

Guacamole
Whole Wheat Spaghetti with Chicken and Veggies

Ingredients: 4 chicken breasts, chopped 3 cloves of garlic, minced 2 tablespoons olive oil 1...

Whole Wheat Spaghetti with Chicken and Veggies
Sweet Potato Pizza with Vegetables

Total prep and baking time: 1 hour 20 minutes Ingredients: 2 large peeled and small-cubed...

Sweet Potato Pizza with Vegetables
Quinoa and Chickpea Salad

2 oz quinoa or 6.3 oz cooked 1 can of chickpeas, drained and rinsed 1/2...

Quinoa and Chickpea Salad
Homemade Granola

Total baking time: 20 minutes Ingredients: 4 cups old fashioned oats 2 cups shredded coconut...

Homemade Granola

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