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Kirsty Blattner

Kirsty Blattner

Madison, Wisconsin

Kirsty Blattner is a qualified Health Coach, member of the National Speakers Association, and works with organizations and individuals to take people's lives from stuck to sublime!

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About the author

Kirsty has a Master’s degree in Education and is a qualified Health and Transformational Coach. She's traveled the world (Australia, New Zealand, Bolivia, Peru, Argentina, Singapore, Canada, Italy, Switzerland, Netherlands, England, Thailand and the USA), lived and worked in five different countries, started four entrepreneurial businesses and currently resides in Wisconsin.

Some of the organizations, Kirsty has spoken for include: BRAVA Magazine, CUNA, DEMCO, DreamBank (American Family Insurance), First Choice Dental, Gilda’s Club, Group Health Cooperative, Kidney Foundation, State Bank and the United Cerebral Palsy Association.

Kirsty has an incredible gift to inspire, motivate and deeply value everyone who crosses her path. She's developed a unique alchemy comprised of education, inspiration, fun and motivation that will shift your life.

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Success! Heal Into Health sold 124 pre-orders by Feb. 6, 2017, was pitched to 29 publishers, and will be published by Creativia.
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$20 Friendship Flock

83 readers

Signed book
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3 bonus recipes
Invite to book launch party

1 copy + ebook included

$5 shipping

$40 Silver Shining Stars

4 readers

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3 bonus recipes
30 minute health coaching session (Conference call OR Skype)
Invite to book launch party

2 copies + ebook included

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$60 Golden Glitter Group

1 reader

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7 bonus recipes
30 minute health coaching session (Conference call OR Skype)
Invite to book launch party

3 copies + ebook included

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$80 Platinum Posse

0 readers

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7 bonus recipes
1 hour health coaching session (Conference call OR Skype)
Invite to book launch party

4 copies + ebook included

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$100 Angel Access

4 readers

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Shout out on Social Media
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1 hour health coaching session (Conference call OR Skype)
Acknowledgements in book
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5 copies + ebook included

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$200 Sublime Superheros

1 reader

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7 bonus recipes
2 X 1 hour health coaching session (Conference call OR Skype)
Acknowledgements in book
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10 copies + ebook included

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$400 Dream Distributors

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Box of homemade cookies
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21 copies + ebook included

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Heal Into Health

Prep2Plate in 5-15 minutes. Bringing the Fun Freedom & Flexibility back to your food!

Heal into Health is a perfect balance, of clear information, meals made Prep2Plate in 5-15 minutes. The ‘choose your own adventure’ structure, results in weight loss, increased energy and clarity of mind. Heal into Health is 100% vegan and gluten free.

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Cookbooks, Food & Wine gluten free, vegan, health
25,000 words
75% complete
6 publishers interested


According to the US Department of Health and Human Services; 91% of ALL women are unhappy with their bodies and resort to dieting, 81% of 10 year old girls are afraid of being fat and $55,400,000,000 is the amount of revenue in the weight loss industry. Broken barely describes health in our society and something needs to change. Women across the USA say fatigue is among their top five health concerns according to WebMD. The most common effects of fatigue are: desire to sleep, lack of concentration, impaired recollection of timing and events, irritability, poor judgement, reduced capacity for communicating with others, reduced hand-eye coordination and reduced visual perception. What if body image and energy levels can be changed with healthy, delicious, satiating food?

Heal into Health is a perfect balance, of clear information, meals made Prep2Plate in 5-15 minutes using gluten free, vegan ingredients. The playful nature of the ‘choose your own adventure’ structure, results in weight loss, increased energy and clarity of mind. Heal into Health moves people away from processed foods, increasing their fruit and vegetable intake. The difference is teaching people simple ways to create new healthy habits compassionately.

Einstein has a saying implying, if we keep doing the same thing and expecting different results - well, that is the definition of insanity! Heal Into Health allows people to get off the insanity roller coaster and onto a ride that fits them, their lifestyle and focus. There is no ‘One Size Fits All’ model when it comes to health. How do we make healthFULL meals fit with all family members in a satiating way? Take my hand and lets journey together and Heal Into Health.



Welcome to Heal into Health:

Warm, compassionate welcome and insight into bio-individuality.  Gives a brief description of the  Heal into Health philosophy. Includes keywords such as: Gluten free, vegan, food sensitivities, food allergies, weight loss and increased energy. It sets readers up for their 'Choose Your own Adventure' health experience.

My Story:

Why I wrote this book. My own struggles with weight gain, energy levels and gluten/dairy sensitivities. The heartbreak I saw in: friends, family members, coaching clients and participants in my workshops, struggling with their health. My studies at the Institute of Integrative Nutrition and how this changed my life and the lives of clients I've worked with.


Gives a brief description of Flexipes and how to use them for optimal performance. It explains the hints sections and how to make each recipe as versatile as possible. 

Choose Your Own Health Adventure:

This chapter provides a guide to eating, creating and living a healthful life. It defines Bio-individualty and reminds you that you have a choice in how and what you do, to live a healthful life.

Heal into Health staples:

Lists ingredients that are handy to have at home. These staple ingredients will be used throughout the book

Chapter 1—Ready to Choose your Own Health Adventure?

Outlines a mix and match approach to health. Provides different time frames, levels of commitment, food add ins and daily routines to power start your new healthFULL life. 

Chapter 2—Lean Green Smoothy Machine Flexipes

10 tasty heavenly smoothies - with all the green bitterness disguised! One green smoothie a day can have a huge impact on your healthFULL life.

Chapter 3—Brilliant Breakfast Flexipes

There will be 12 Breakfast Flexipes - each Flexipe can be made ‘Prep2Plate’ in 5-15 minutes and most need just one bowl or pot to make them in. Each Flexipe provides alternatives to cater for different tastes and desires - it’s like a 3 in1 recipe! 

Chapter 4—Lavish Lunch Flexipes

There will be 12 lunch Flexipes with professional photos displaying the meal. These photos will be real and anyone making the meal will be guided to make their dish look the same as the photo.

Chapter 5—Sublime Salad Flexipes

12 Salad Flexipes that make your spirits soar! They are tasty, filling and look amazingly enticing. Hints at the bottom of the page allow options for different dressing or ingredients that suit you best.

Chapter 6—Divine Dinner Flexipes

12 Dinner Flexipes will also be provided. All the Flexipes are guidelines and people are encouraged to make them their own. The hints at the bottom of the page provide a framework for adding different herbs, spices, quantities and flavors to create a gastronomic delight!

Chapter 7— Sweet Sensation Flexipes

12 Dessert Flexipes. We have come to my favorite section of the book! This is my specialty - creating heavenly decadent, divine and healthFULL desserts. This is one of the reasons that Heal into Health is so popular. People can find alternatives to their favorite sweets. Chocolate cake? Why not? I have a recipe for a raw chocolate cake that can be prepared in 15 minutes! Cheesecake in a flash? Of course - you have not lived fully until biting into my sublime  raw lemon cheesecake! Vegan, gluten free desserts never tasted so good and they will have you feeling amazing, while and after you have devoured them.


97% of dieters regain everything they lost and often more within three years. The 61 billion dollar weight loss industry is not only ineffective, it causes mental as well as physical anguish. Women are the main targets  in the weight loss industry and a new approach is needed to allow body image, health and energy levels to change. Heal into Health provides this change by providing quick, satiating healthful meal options that taste delicious. When people are enjoying what they eat, they are more likely to create healthy habits. 

The targets for my book are: women in their 30’s - 50’s with weight, low energy and or sensitivities/allergies to gluten and lactose.  Heal into Health provides a concise, easy to follow structure. Busy professionals are seeking a way to eat cleaner, lose weight and have clear thinking. They are time-stressed, so my Prep2Plate in 5-15 minutes works perfectly.

Americans spend roughly 5.9 hours cooking per week. People want a quick fix and immediate results. Heal into Health provides flexible, common sense information, allowing people to create healthy meals fast. When people are eating healthfully, their energy levels will increase.

Women in their 30’s - 50’s have sometimes struggled with their health for decades. They may have given up hope that anything will work. The reason Heal into Health appeals to them is that it provides a supportive framework and an on-going online community. Woman are seeking a way to eat that fits with their lifestyle and with their families needs and wants. Heal into Health is safe and healthy for any age group (of course check with your Doctor if you have health concerns).


Health is a hot topic and with obesity, sensitivities and illness rising - people are seeking healthy solutions to improve their quality of life. Documentaries like Forks Over Knives, Cowspiracy, Food Inc., Vegucated and Fat Sick & Nearly Dead are all advocating a vegan, plant based diet. This is not only because it can improve your health - it’s also making a smaller carbon footprint on the earth. 

This is what I will do to assist with marketing my book:

* Use my National Speakers Association (NSA) membership to advertise my book

*Word of mouth advertising will be a strong force as I belong to four network organizations. These organizations always support events and workshops I present

*Pre-sell my book at the next Heal Into Health workshop

* Advertise my book through social media including my author website, business website, Facebook, Pinterest, Blog, Newsletters and Linked-In

*A timed release, (January - February) will be a perfect pre-sale promotional opportunity - when people are looking for a fresh new start

*I'll release my press media kit to local television, newspaper and magazine’s

*I'll guest post on my NSA friends Social Media sites

*I will advertise my book on my networking sites: Wisconsin Women Entrepreneurs (WWE), Professional Woman Of Wisconsin (PWOW), Dream Bank and BRAVA Magazine

*Speak and sign books at local book store’s like A Room Of One’s Own and Barnes & Nobel

*Videos on my social media sites will assist with my professional presence

*I'm relatively new to the industry of writing, coaching and speaking - I’m inspired to work as efficiently as possible to make sure my book is spread far and wide.


The Slow Down Diet (Eating for pleasure, energy and weight loss) - (an 8 week breakthrough program). Healing Arts Press in 2005 by Marc David.

This was one of my inspirations to create my book. I agree with him on his philosophies and here is where Heal into Health stands apart: It is an all in one book, recipes, philosophies and templates are all included in my book. We also differ a little around how to structure eating. He believes that eating slowly will allow you to experience food on a deeper level and prevent you from over-eating. My experience is that some clients I have, eat slowly yet still have a weight problem. I want to provide a book that allows people to get started straight away. They don’t have to read a whole book, then buy a separate companion book with recipes. I love Marc David’s work and I wanted to embrace some of his teachings, simplify others and add a different view point when it comes to weight gain. Marc doesn’t believe people should weigh themselves. I believe it’s one great tool and if used lovingly it can provide sound feedback.

Jenna La Flamme (who collaborates with Marc David on some of his programs) is a wonderful soul and we both studied Transformational Coaching Method together. Her book Pleasurable Weight Loss (The secrets to feeling great, losing weight and loving your life today) (+7 Days of simple and delicious recipes). Sounds true, incorporated in 2015.

has a lot of the same principles that Delicious Cleanse has. I love Jenna’s work and here’s where my book differs: I provide stepping stones, a map for people to follow with their food, I give them choices. People do not have to read 200+ pages to get started. Heal into Health has a few pages of introductions and explanations then the ‘Flexipes’ explain themselves as you go. Jenna’s focus is on getting woman to feel and experience pleasure - I’m all for that and the more we have in this world the better however some women don't have access to a tribe, finances or guidance, that allows them to navigate pleasurable lifestyles effectively. Giving people choices, allows them to relax, feel safe and guided. Without the framework and ongoing support, a lot of women lose faith in themselves and stop going along a healthful path.

Bulletproof Diet by Dave Asprey (Lose up to a pound a day, reclaim energy and focus, upgrade your life) Rodale Books in 2014

is a fascinating read and I love Dave’s sliding scale printout of what foods are ideal for you and then a scale of foods that are not so great. The main difference with Heal into Health is that it’s promoting vegan food where Bulletproof Diet promotes organic butter and grass fed beef as well as ocean fish. One area we do agree on is caffeine! Although caffeine’s not healthful for everyone - drinking caffeine in a simplistic way (not so much the Frappuccino from your local coffee shop) can enhance your day! People need to read 200+ pages to get to the recipes. Heal into Health allows people to start the cleanse in less than 10 pages. Delicious Cleanse allows people to choose an action plan that suits their lifestyle and they can get started right away. There are no powders, potions or pills that people need to purchase. I’m promoting fresh ingredients, superfoods and gluten free products that can be found at any supermarket or Whole Foods/Health Coop store. The other main difference between our books is that Bullet Proof Diet promotes fats from animals - my book promotes fats from plant based foods, olive oil, coconut oils, nuts & seeds. Not everyone thrives on an animal based high fat diet - although some do. Heal into Health provides balanced meals - alternatives for different bio-individualities and a clear, structured plans including recipes, movement habits, meditation, support and accountability tools.

The Lean by Kathy Freston (A revolutionary and simple 30 day plan for healthy lasting weight loss) Weinstein Books in 2012

is a wonderful book. This is vegan based and allows people to transition slowly to change. 200+ pages need to be read to get to the recipes. The Lean is not gluten free and the recipes can be time consuming. There is not a lot of room for bio-individuality and no room for converting the 30 day plan into every day life. Heal into Health provides a 10-21 day plan then teaches people how to incorporate the meals and habits into their everyday life. It also gives tools and techniques on how to get back on track when you fall off. Heal into Health preempts perceived failure so when it happens, you have tools and techniques to thrive and feel empowered. The Lean is a strict way of eating that suggests limiting the type of food you eat as well as sweets. My book encourages you to eat till you are full and provides a whole section on yummy healthful sweets. The theme is crowding out (eating lots of fruits and veggies) not taking out (meaning you have to change everything you eat).

Crazy Sexy Diet - Eat you veggies, ignite your spark and live like you mean it - including a 21 day adventure cleanse. Skirt publishing in 2011.

This is a sensational book by the delightful Kris Carr. Kris’s book is themed around her inspirational survival of cancer. She promotes a vegan diet and also promotes combining healthy practices into your life. 140+ pages needs to be read in order to get started. There is information like Glycemic Index facts that are not the latest information. Just looking at Glycemic Index (GI) numbers can be misleading, for example: carrots on the GI scale are high. Comparing them with soda - soda is a lower number which is associated with being healthy. A newer version of the GI is Glycemic Load (GL) this is a lot more user friendly. Heal into Health doesn't go into all the scientific details about food as it’s ever changing and people want things FAST! My book provides enough information to get people started yet not overwhelm them. They can take action and individualize their plan in 15 minutes.

The books I’ve mentioned above are all incredible, valuable and I love them. I bought them as I admired the authors and found their information helpful. The reason I created Heal into Health is that non of these books alone allowed me to keep weight off for 6 months and stay energized. I have melded all these books, 20 years of research, trial and error, study and clients feedback into a melting pot and alchemized a book that provides simplistic yet effective methods for weight loss and energy increase. It is a balance of food, movement, spirituality (whatever that means for each person) life coaching, support and accountability. People experience for themselves what serves them best. What I ask, is that people listen to their body and notice what makes them feel most energized, engaged and satiated. What assists them to get a sound nights sleep? Whichever foods do that - increase those ones to crowd out the effect of the other ones.

JJ Virgin’s book The Virgin Diet (Drop 7 foods, lose 7 pounds, just 7 days) (Why food intolerance is the real cause of weight gain). Harlequin in 2012

is not supportive of eating vegetarian and certainly not vegan long term. Her philosophy is that this not healthful and that paleo is the way to go. I find her work restrictive and conflicting. On one hand she states that vegetarianism is not healthful long term and in the next she is selling a companion book for the Virgin Diet for vegetarians. I prefer to take a stand on bio-individuality and let people know, that how I eat will not necessarily work for them. Once they have experienced the 10-21 day vegan and gluten free program, they SHOULD add in foods that make them feel amazing and energized. I’m offering a guide, a chance to get your body free from allergens so you can have a base for creating a diet that suits you best. Diets like the Virgin Diet can have people feeling like failures when they can’t stick to it. I have no doubt it works for some - this authoritarian approach is not one, I like to take.

This is not an all or nothing approach. It’s providing a framework then using your own bio-individuality - to cater to what your body most needs. There is no book that I have encountered that is written in this manor.


6 publishers interested
Agora Publishing logo Agora Publishing

Agora publishing is a Canada based company, founded in 1997 with the aim of making book publishing accessible to all writers across Canada and internationally. Our main goal is to simplify the whole publishing process and help authors to avoid the so called 'publishing gatekeepers' out there so that they can easily publish their work worldwide. We bring the best of both the worlds i.e. traditional publishing and self-publishing. We help writers produce and sell mass marketable books all around the world. Along with publishing, we have a strong channel of distribution and marketing that make us a one-stop-shop for any writer.

We provide you intensive marketing & promotion and make your book available at all the places where your target audience can get their hands on it. Agora publishing provides you the platform where you can show your writing skills to the whole world.

Once you get connected with us, you don't need to worry about anything. Our team will convert your manuscript into a wonderful looking book that match the quality of a million dollar traditional publisher and within a short period of time you'll find your book in leading bookstores & retailers across country. We have an experienced team of editors, proofreaders, designers, and promoters who are always ready to help you and guide you so that you can become a successful writer.

We promote and distribute books globally so that you can reach global audience and build huge reader base. It doesn't matter whether you are a new writer or an experienced one, whether you have lots of readers or no readers , we are here to help you.
So what are you waiting for my friend.....let's build success together.

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Creativia logo Creativia

We are a hybrid, Rapid Versatile Publisher with 450 published titles in Amazon, 36 of which are bestsellers in USA, United Kingdom, Australia and Canada. Our approach to publishing is slightly different: we are a community-driven, social group with strong knowledge of how modern publishing works, and how to succeed in the extremely competitive market of today. We are also a BookBub partner, which gives us direct marketing access to millions of readers.

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Lulu Press, Inc. logo Lulu Press, Inc.

Since 2002, Lulu has enabled more than 1 million authors in more than 225 countries and territories to self-publish nearly 2 million publications. Our industry-leading tools, worldwide print network and global community help authors hone their craft and publish printed books and eBooks for FREE. Offering the largest Indie bookstore at and distribution services, you can sell in online bookstores around the world. With Lulu, authors are in control, forever owning the rights to their works, setting their own price and keeping 80 percent of their book profits and 90 percent of eBook profits.

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Mascot Books logo Mascot Books

We are a full service book publishing company that works closely with independent authors in every phase of writing/editorial, book production, book marketing, and book distribution. Our roster includes bestselling authors who have previously traditionally published, first time authors, and authors at various levels in between.

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Dog Ear Publishing logo Dog Ear Publishing

A publishing services company dedicated to delivering amazing results to our authors. From manuscript development and editing to book design to effective marketing tools, Dog Ear delivers. Our dedicated team of publishing professionals have spent years in both the 'traditional' and self publishing worlds.

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Dog Ear authors pay less and make more than authors from ANY other publisher. Visit to learn more.

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ShieldCrest Publishing logo ShieldCrest Publishing

ShieldCrest are book publishers based in the UK who fill that vital gap for talented authors where mainstream publishers are unwilling to give them that chance. We strive for excellence and invest in our authors and are listed in FreeIndex as the number one independent publisher in the UK for price quality and service rated author satisfaction. We publish books of all genres including; fiction, historical, biographies and children's books.

ShieldCrest publishing continues to grow rapidly with satisfied authors throughout the UK and overseas. Our range of products includes paperbacks, hardbacks and digitised e-books in all formats used globally in the myriad of e-readers.

In addition to the above, ShieldCrest provides a complete range of services including book design and layout, illustrations, proof reading and editing. For marketing we offer author web page, press releases, social media marketing packages and many other support services to help both first time and experienced authors get their books into the market quickly and maximise on the opportunities available.

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Welcome to Heal into Health

This book has found its way into your hands for a reason. Maybe the reason is knowing intuitively that you have gluten and or dairy sensitivities or allergies. Maybe you are sick and tired of being sick and tired. It could be that you are frustrated with your weight and seeking a compassionate way to feel better about yourself. Perhaps you are not satisfied with your energy levels and mood. There is that nagging feeling in the back of you brain that is letting you know - there is MORE to life than what you are currently experiencing. You know on some level, things can and will be better and need a little reminder of the path to get there.

Having knowledge and experience about something doesn't equal using it! I have the knowledge to eat in a healthful way as well as the experience - doesn’t mean I always do it! So what’s getting in your way? Why does knowledge not equal appropriate, highest choice decisions? The answer is that the solution is different for all of us! This is called bio-individuality and is the cornerstone, to creating your healthy delicious life.

Bio-individuality is taking your unique life into consideration. You and I may have different likes and dislikes, we may be motivated in a different way - you may have stresses that your neighbor doesn't have. Your body, mind and spirit is uniquely yours and to say, there is one program that fits every BODY is fantastical! Some people thrive eating a certain way, another person will be sick and unhealthy eating the same food. Heal into Health is here to remind you to tap into that part of yourself that KNOWS what food and lifestyle serves you best. I’m not here to preach that one style of eating is superior over another. I’ll provide you with options and encourage you to trial what works best for YOU.

Heal into Health is a ‘Choose your own Adventure’ style program, you get to select what path you go down - if you try a path that doesn't work, take another one! Together we will explore the fun, freedom and flexibility of food. You will learn how to make meals Prep2Plate in 5-15 minutes. Ready to start your adventure?

Lavish Lunch Flexipes


Ready in 15 minutes Feeds 2-4


2 C of macadamia nuts and or cashews soaked (2 hours of sitting in water then rinse - this is not compulsory but better for your body to absorb the nutrients)
Juice from two lemons (about 1/2 cup) if you are not a fan of tangy just use 1 lemon!
3 probiotic capsules. This is the KEY, it's not essential and just adds that hint of superbNESS! You can get these in capsule form from any whole foods type health shop. I pull the capsule apart and let the powder come out! Keep these refrigerated
Keep some ice cubes or water handy for moisture to help the nuts blend - not too much or it wont firm up as well


Place 1/2 cup of nuts into blender with the probiotics and 1/3 (roughly) of the lemon juice and blend till smooth. Spatula that divine smooth mix out of blender into a bowl. Place another half cup of nuts with the next 1/3 of the lemon juice and blend till smooth. This can now join the mixture in the bowl. Keep going in small batches and add water when required

When all of the nuts are blended to a smooth creamy finish, add whatever goodies you love and fold them into it (see below for suggestions) Refrigerate for the cream cheese to firm up - then enjoy!


Depending on the strength of your blender, put less or more nuts in! I have a high powered Blend-Tec blender and it still benefits from small batches of nuts, to get that luscious creamy texture! Sometimes it can take more than one blending to make a nice smooth batch. Feel free to blend again to make it nice and smooth

Here are some savory suggestions for additions to the cream cheese base: garlic, fresh herbs, chili flakes, nutritional yeast, salt, pepper

Some sweet ideas: frozen berries, dried apricots, therapeutic essential oil blends, honey, orange zest, citrus juice, ginger and cinnamon. Get creative with your favorite add ins!

Eat plain with corn chips and dip - or mix with rice pasta for a delicious cheese herb pasta. The plain Cream Cheese Yumminess, will keep in a sealed container for a few weeks in the fridge

-Mum’s Lemon Rice Recipe-

Ready in 20 minutes Feeds 1-2


1 C of Jasmine rice
Splash of olive oil for starting rice
1 1/2 C of water
1 TBLS of coconut aminos OR liquid aminos OR soy sauce
1 TBLS of olive oil
1 TBLS of lemon rind
1/2 C of lemon juice
1 TBLS of chopped fresh marjoram OR Oregano
1/2 tsp salt
1 clove of chopped garlic


Rinse rice in a large strainer till the water runs clear. Heat rice in a large pot till rice is nearly dry, then add a splash of oil before it sticks to the bottom of the pot and coat rice with the oil. Add the water, stir till water, rice and oil is mixed. Bring to the boil then turn the heat down to simmer and cook for 10 minutes

While the rice is cooking, mix the aminos or soy with the oil, lemon rind, lemon juice, herbs, salt and garlic in a large bowl

Once the rice has cooked for 10 minutes - let it sit in the pot with the lid on for a further 7 minutes. After the 7 minutes, open the lid and test the rice to make sure it is sufficiently cooked

Fluff the rice with a fork and pour the liquid mixture over the rice


If there is too much liquid for the rice - store the excess in the fridge to use as a dressing later

This will keep for a few days in the fridge and is delicious re-heated

If you like it spicy - add some chili flakes and or an extra clove of garlic

-Lean Bean Energizing Machine-

Ready in 7 minutes Feeds 1-2 4-5 F&V


1 can of black beans rinsed thoroughly
1 onion diced (optional)
1/2 C of frozen corn or frozen peas
1 avocado diced
1 jar of salsa
Small bunch of chopped fresh cilantro (optional)
1 clove of garlic chopped or minced
Juice of 1 lemon
Salt to taste
1 packet of corn chips or home made flax seed crackers. If buying corn chips - purchase ones that have corn, sunflower oil and salt - no additives or canola oil


Mix the beans, onion, frozen corn or peas, avocado, salsa, herbs, garlic, lemon and salt in a large bowl and mix. Frozen veggies will quickly thaw by themselves


Enjoy with corn chips, flax seed crackers or use as a potato topper
Will keep in the fridge in a sealed container for a 3-4 days
Delicious with the Cream Cheese Recipe

-Almond & Mandarin Spectacular-

Ready in 5 minutes Feeds 1-2 3-4 F&V


Bowl of greens (spinach or kale work well)
2-3 fresh mandarins peeled (or a can of mandarins, drained and rinsed well)
Handful of almonds or other delicious nuts
Scattering of dried cranberries OR Goji berries
Drizzle of olive oil, hazelnut or macadamia oil
Drizzle of sweetness (maple, brown rice syrup or agave)
Sprinkle of chili flakes
Salt to taste


Place all ingredients into a bowl and toss


Play with different ingredients - try out pears with fresh mint and a sprinkle of cinnamon powder OR grapefruit instead of mandarins. What about a pop of pomegranate power in your salad? Sprinkle with sesame seeds or add a dash of lemon juice or apple cider vinegar
This does NOT keep well in the fridge as it wilts. It’s fine for a day and after that it’s not as great!
Perfect to eat as a huge main dish if you feel medium hungry or as a side dish with the Versatile Veggie Burger recipe

-Butter Bean Heaven-

Ready in 5 minutes Feeds 1-2


Can of Butter Beans, rinsed well
Splash of oil (olive, toasted sesame or avocado oil)
1 clove of chopped or minced garlic
Fresh herbs (I like thyme or oregano in this dish)
Squeeze of 1 lemon (half if you don’t like it tangy)
Chili flakes (optional)
Salt and pepper to taste


Place rinsed beans into a large bowl and add all the other ingredient, mix lightly and enjoy!


This dish can be made warm! Heat some oil in a pan and fry the garlic for about 30 seconds - add beans and gently move them around the pan. When heated through, place them on your plate and add the herbs, lemon, chili flakes, salt and pepper.
If you use the whole can - this makes a dish for one person with a medium hunger. It also makes a perfect side dish - paired with a baked sweet potato drizzled with coconut oil.
Experiment with different herbs and oils - see what your favorite combination is!

-Quickest Quinoa-

Travel in 5 minutes Feeds 1
Ready in 60 mins


1/2 C of quinoa (pronounced keenwaa!) this MUST be rinsed thoroughly otherwise it tastes bitter!
1 C boiling water
Thermal flask
1 clove of garlic (optional)
Chili flakes to taste
Splash of oil (olive, grape-seed or avocado all work)
Sprinkle of dried or fresh herbs (oregano, marjoram, parsley or thyme, all work well)
Himalayan salt to taste


Place 1/2 C of rinsed quinoa into a wide mouth thermal flask
Add 1 C of boiling water, garlic, chili, herbs, oil and salt
Close thermal flask and take with you for a yummy lunch


I discovered this recipe when I had 3 minutes before jumping in the car to attend a workshop. I looked around the kitchen and it was a dismal affair! All I could see that looked super quick was a can of Amy’s Organic Lentil Soup. I ripped open the lid and threw it in a pot to heat it up in 3 minutes. I like things spicy so I was adding some chili flakes and salt then I thought - I wonder what will happen if I throw quinoa in there. I knew that potentially I would be stuck at this professional workshop attempting to eat soup with raw quinoa getting stuck in my teeth and being a disastrous MESS. Of course I tried in anyway and to my delight - at lunch time the quinoa had cooked perfectly in the lentil soup and was so hearty and filling. I felt very smug about my new creation and have been using it ever since!
Make sure to make extra quinoa when you are cooking it in a pot, as it’s delicious as a breakfast treat, layered with fruit and coconut cream - see Creamy Fruit & Green Sensation Recipe in the breakfast section

-Thai Rice Noodle -

Ready in 10 minutes Feeds 3 3-4 serves of F&V


1 packet of rice noodles (find these in the asian section of most supermarkets)
1/4 C cashes roughly ground (can use peanuts if you prefer)
Boiling water to cover noodles
1 C of frozen corn
1 red pepper (capsicum)
1 C of sweet peas
1 avocado diced
2 TBLS of coconut aminos (find at Willy St, Whole Foods or Health Food Stores. Braggs Liquid Aminos will also work well - this can be found in most supermarkets)
Salt and Chili flakes to taste
Juice from 1 lemon or lime
1 tsp of dried oregano OR 1 TBLS of fresh oregano (marjoram works perfectly too)
1 clove of fresh crushed garlic


Place rice noodle packet in a large bowl
Pour boiling water over it and let sit for 8-10 minutes
In a large bowl, combine the corn, red pepper, peas, avocado, lemon juice, coconut aminos, salt, chili flakes, spices and garlic
When rice noodles are soft, strain and combine all ingredients together
Place cashes or nuts in a small dish for people to sprinkle on top of their noodles.

-Satay Kebabs-

Ready in 15 minutes Feeds 1-2 4 serves of F&V


10 Button mushrooms
Tin of cut pineapple
10 cherry tomatoes
1 medium zucchini
1 red pepper
10 medium kebab sticks
1/2 C natural peanut butter
1/4 C maple syrup
2 TBLS of tamarind (get this from an asian supermarket or asian section in a supermarket)
3 TBLS of apple cider vinegar
2-3 TBLS water


Heat peanut butter, maple, tamarind, cider, water & salt.
Cut mushrooms & tomatoes in half
Cut zucchini into thick slices & cut each circle into 1/4 wedges
Cut Red pepper into pieces about the same size as a pineapple piece
Strain tinned pineapple
Place F&V onto kebab stick (one option: zucchini, tomato, pineapple, red pepper then mushroom)
Either have a bowl with the satay sauce for dipping OR stack onto a plate and drizzle with the sauce

-Chicalicious Choice-

Ready in 5-10 minutes Feeds 1-2 3-4 serves of F&V


1 can of chickpeas drained and rinsed well
Oil of your choice
Herbs of your choice
Spices of your choice
Garlic? Yes or Not so much - your choice!
Vegetables of your choosing (I like red pepper, avocado, corn & sweet peas)
Salt and pepper to your desired choosing


Want it hot or cold? You choose!
For a COOL dish, place chick peas in a large bowl, adding whatever your heart desires!
For a HOT dish, you can dry roast the chickpeas on the stove top with some spices and salt - stirring the fry pan every few minutes. Do this for 5-10 minutes
Add vegetables to hot or cold dish - I like red peppers (capsicums) and organic sweet corn in mine, with garlic and chili flakes
Drizzle with oil


This dish is versatile, filling and can be made in a flash!
Play with different oils and vinegars and see what you love the most
You can also puree this dish and it makes a delicious dip - add some lemon juice or apple cider vinegar. Garnish with a sprinkle of paprika powder and place a sprig of parsley in the center - great dish to take to a friends place
Have some baby carrots and other dipping veggies at the ready or use flax seed crackers or corn chips - remember - you get to choose!

-Perfectly Plain Pasta-

Ready in 10 minutes Feeds 1 4-5 serves of Veggies


1/2 packet of Gluten Free Brown Rice Pasta (any type is perfect, mix it up with the different shapes and colors!)
1/2 packet of frozen mixed veggies
Salt, pepper and chili flakes to taste
Choose your toppings from the HINTS section below


Boil water and cook pasta following the directions on the packet (I love my pasta firm, so usually don’t cook it as long as they say on the packet!)
Add oil, salt and flavorings, frozen veggies and you are good to go! The pasta with it’s lid on, will heat the frozen veggies through


This recipe may seem ridiculously simple and it is! Sometimes those cravings attack and they want something FAST! This is a great way to reassure your cravings that they will be totally satisfied in 10 minutes. Sometimes just knowing that the pasta is underway will curb them enough, so I can make a sauce to go with the pasta. Other-times, I just enjoy the simplicity and will maybe add some fresh herbs and garlic and I’m good to go! Having some good quality pasta sauce in your cupboard can be very helpful to add bulk and tastiness to a dish.

TVP which stands for Textured Vegetable Protein is another amazing product to have close by. This looks like a kind of kibble or chunky fish food! It tastes very bland by itself and that is part of its greatness! TVP will take on whatever flavors you put it with. Perfect for camping and hiking as it’s light weight and doubles it’s size when water is added. Delicious with a tomato sauce.
Nut cheeses are divine on pasta too - add some broccoli (raw) to cooked pasta and mix in a warm creamy nut cheese - you are in creamy pasta heaven right there! Like things a little lighter? Add water to the nut cheese to make it less creamy and super flavorsome.

-Buddha Bowl Bliss-

Ready in 15 Feeds 1-2 3-4 serves of Fruit & Veg


1 C wild rice (please check your rice if you are celiac as NOT all wild rice is gluten free - some have added ingredients!)
2 C water
1 tin of chickpeas (garbanzo beans)
1 onion (red or brown - red is sweeter)
1 red pepper (capsicum)
1 grated carrot
1/4 C flax seds
1/4 C dried cranberries
1/4 C sunflower seeds
1 avocado diced (an avocado dicer is AWESOME - saves time and simple to use)
1/2 C sliced olives (I love kalamata best!)
Splash of liquid aminos (coconut aminos OR soy sauce can also be used - if you are celiac check your soy sauce as NOT all are gluten free!)
Salt, pepper and chili to your desired choosing
Splash apple cider vinegar
Splash maple
Drizzle with oil (I love roasted sesame, avocado or olive oil)


Place rice and water in pot with lid and cook for 15 minutes - strain if excess water is left over
While rice is cooking - throw all other ingredients into a bowl
Want it hot or cold? You choose!
For a COOL dish, place cold rice and all other ingredients in a bowl and eat!
For a HOT dish, add everything to the hot rice - it will slightly cook the other ingredients
Drizzle with oil


This dish is versatile, filling and can be made in a flash!
The wild rice is a little chewy when cooked for 15 minutes - I love this. if you want it to be softer, you’ll need to either cook it a little extra or try soaking it overnight before you cook it.

-Stir Fry Feast-

Ready in 12 Feeds 2-3 6-7 serves of Fruit & Veg


1 packet of rice noodles (found in the Asian section at most supermarkets)
1 tin of coconut milk
1-2 TBLS of curry
2-3 TBLS coconut oil
2 inches of fresh ginger roughly chopped
1 red pepper (capsicum) roughly chopped
1 bok choy roughly chopped
1 grated carrot
1 packet of sliced shiitake mushrooms
1 handful of snow peas (you can leave these whole or chop in half diagonally for a pretty pattern!)
1 small zucchini chopped in 1 inch-ish circles then the circles stacked and quartered (like little pie pieces from the game Trivial Pursuit!)
1/2 a medium sized leek
1-2 TLS of fresh cilantro OR 1 lemon grass stalk
1-2 TBLS of Thai Basil (any basil will work!)


Place rice noodles in boiling water for 10 minutes (do NOT cook - just pour water over them)
While rice noodles are cooking - throw all other ingredients EXCEPT the coconut cream and herbs into a large wok or fry pan. Stir for a few minutes
Add the coconut cream and stir occasionally until the coconut cream is gently bubbling
Strain the rice noodles after 10 minutes and add them to the wok/fry pan mix
Add herbs and ENJOY!


Add in veggies that you like - replace the ones you do not!
You may like to be creative with the amount of curry used and if you love it hot - put some chili flakes in there
The vegetable chopping police will NOT come and get you - so have fun with your chopping!

  • Update #1 - Transformational Tribe Jan. 9, 2017

    Hello my friend

    Thank you so much for your support, I'm excited to tell you that the physical good is scheduled to be ready by ...

  • Stephanie Jones
    on Jan. 8, 2017, 11:15 p.m.

    Congrats, Kirsty! Can't wait for this deliciousness to arrive!

  • Vikki Toia
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    All good things come to those that wait - finally the wait is over!! Congratulations!

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    Looking forward to getting your book! Congratulations, your hard work is paying off!

  • Karin Medall
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    We are so glad to support your transformation through your creation of this awesome cook book.

  • Sonya Sullins
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    Congratulations Kirsty! What a fabulous accomplishment!

  • Denise Deans
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    Success worth having, is a success worth fighting for! Keep pressing forward to having your dreams become your reality!

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    Thank you for writing and sharing with us! Cannot wait for the book signing!!!

  • Rebecca Wallace
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    Wishing you huge success! Thank you for sharing your gifts. xo

  • Angela Cotey
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    Excited for the recipes as lack of time is my main reason for eating out often. Saw Lysianne post this, glad she shared it with me!

  • Bettina Madini
    on Jan. 18, 2017, 2:48 a.m.

    Thank you for being on the earth, my friend! So grateful beyond words..... I will cherish and enjoy your recipes!!!!!

  • Judy Fowler
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    Glad I finally got this order to go through. The PayPal part didn't work, but my CC did.
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    I am so proud of you girlfriend! This is going to be a wonderful success of which you are very deserving. Love you.

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    Congrats Kirsty! Here's to hitting 250 pre-orders next :)

  • Sue-Z Schwab
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    YAY!! Out in Arizona for business event, took a moment, I wanted to learn from the best. Big Hugs

  • Shannon Elliott-Chalgren
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    It was great to meet you at SuperCharge! Last weekend. I can't wait to try your recipes for my kiddos!

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    I can't wait to start trying these recipes!!

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    Kirsty, can't wait to see you again soon and to enjoy all of the great recipes and ideas you have in your book! Hugs, Katherine

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