The Archetype Diet

by Dana James

  Pineapple Green Smoothie

  Green Detox Smoothie

  Kiwi Smoothie

  Papaya Coconut Smoothie

  Ginger Mango Smoothie

  Matcha Avocado Smoothie

  Orange Creamsicle Smoothie

  Scarlet Red Smoothie

  Spiced Banana Coconut Smoothie

  Sweet Strawberry Oatmeal Smoothie

  Vanilla and Pumpkin Seed Smoothie

  Golden Smoothie Bowl

  Blue Smoothie Bowl

  Pink Smoothie Bowl

  Chia Seed Pudding

  Chia Seed Pudding with Apricots and Macadamia Nuts

  Buckwheat Banana Pancakes

  Soft-Boiled Eggs with Tomatoes

  Tomato and Zucchini Omelet

  Pan-Fried Eggs Over Rice and Greens

  MORNING SMOOTHIE

  ALL ARCHETYPES

  Use this as the basic template for designing a smoothie perfect for your archetype. You can use any type of nondairy milk such as hemp, flax, almond, pea, or coconut, and add any of the fruits and vegetables recommended for your archetype, especially those associated with your archetype’s chakra color. One caveat: only Ethereals or those eating for maintenance should include bananas. You can boost your smoothie with one or more superfoods, such as bee pollen, cacao, or unsweetened coconut flakes. If you are taking supplements in a powdered form, including the adrenal tonic, you can also add them to the smoothie.

  SERVES 1

  1 cup nut milk

  1 cup fresh or frozen fruit

  2 tablespoons plant protein powder such as Beautifuel protein powder*

  Handful of greens/vegetables, optional

  1 teaspoon superfoods, optional

  Place the nut milk, fruit, protein powder, greens, if using, and superfood, if using, in a blender and blend for 30 to 60 seconds until smooth.

  *See Appendix C: Resources.

  CHERRY CHOCOLATE SMOOTHIE

  NURTURER

  SERVES 1

  1 cup almond milk

  1 cup frozen cherries

  2 tablespoons plant protein powder such as Beautifuel protein powder

  1 small red beet, peeled

  1 teaspoon cacao

  Place all of the ingredients in a blender and blend for 30 to 60 seconds until smooth. (If using a powerful blender, a raw beet can be used. If using a simple blender, add a cooked beet.)

  STRAWBERRY HEMP SMOOTHIE

  NURTURER

  SERVES 1

  1 cup hemp seed milk

  1 cup frozen strawberries

  2 tablespoons plant protein powder such as Beautifuel protein powder

  1 teaspoon hemp seeds, for garnish

  Place the hemp milk, strawberries, and protein powder in a blender and blend for 30 to 60 seconds until smooth. Pour into a glass and top with hemp seeds.

  PINEAPPLE GREEN SMOOTHIE

  WONDER WOMAN

  SERVES 1

  1 cup almond milk

  1 cup frozen pineapple

  2 tablespoons plant protein powder such as Beautifuel protein powder

  Handful of spinach

  Handful of fresh mint, optional

  Place the almond milk, pineapple, protein powder, spinach, and fresh mint, if using, in the bowl of a blender and blend for 30 to 60 seconds until smooth.

  GREEN DETOX SMOOTHIE

  WONDER WOMAN

  SERVES 1

  1 cup hemp seed milk

  ½ cup frozen pineapple

  ½ pear, peeled

  2 tablespoons plant protein powder such as Beautifuel protein powder

  Handful of wild baby arugula

  1 teaspoon bee pollen, for garnish

  Place the hemp milk, pineapple, pear, protein powder, and arugula in a blender and blend for 30 to 60 seconds until smooth. Pour into a glass and top with the bee pollen.

  KIWI SMOOTHIE

  WONDER WOMAN

  SERVES 1

  1 cup almond milk

  2 kiwifruit, peeled

  2 tablespoons plant protein powder such as Beautifuel protein powder

  Handful of kale

  1 teaspoon bee pollen, for garnish

  Place the almond milk, kiwi, protein powder, and kale in a blender and blend for 30 to 60 seconds until smooth. Pour into a glass and top with the bee pollen.

  PAPAYA COCONUT SMOOTHIE

  FEMME FATALE

  SERVES 1

  1 cup coconut milk

  1 cup papaya

  2 tablespoons plant protein powder such as Beautifuel protein powder

  Handful of ice

  1 teaspoon bee pollen, for garnish

  Place the coconut milk, papaya, protein powder, and ice in a blender and blend for 30 to 60 seconds until smooth. Pour into a glass and top with the bee pollen.

  GINGER MANGO SMOOTHIE

  FEMME FATALE

  SERVES 1

  1 cup hemp seed milk

  1 cup frozen mango

  2 tablespoons plant protein powder such as Beautifuel protein powder

  Pinch of ground ginger powder

  1 teaspoon unsweetened coconut flakes, for garnish

  Place the hemp milk, mango, protein powder, and ginger in a blender and blend for 30 to 60 seconds until smooth. Pour into a glass and top with coconut flakes.

  MATCHA AVOCADO SMOOTHIE

  ALL ARCHETYPES

  SERVES 1

  1 cup cashew milk

  ¼ avocado

  2 tablespoons plant protein powder such as Beautifuel protein powder

  ½ teaspoon matcha powder

  1 teaspoon raw honey

  Pinch of ground cinnamon

  Pinch of ground nutmeg

  ½ banana (Ethereal or maintenance only)

  Place all of the ingredients in a blender and blend for 30 to 60 seconds until smooth.

  ORANGE CREAMSICLE SMOOTHIE

  FEMME FATALE

  Created by Arielle Haspel from Be Well With Arielle

  SERVES 1

  1 cup coconut milk

  1 orange, peeled

  ½ teaspoon ground ginger

  ¼ teaspoon vanilla extract

  1 date, pitted

  2 tablespoons plant protein powder such as Beautifuel protein powder

  ¼ avocado

  Handful of ice (approximately 3 cubes)

  Place all of the ingredients in a blender and blend for 30 to 60 seconds until smooth.

  SCARLET RED SMOOTHIE

  NURTURER

  SERVES 1

  1 cup cashew milk

  ½ cup raspberries

  ½ red apple, chopped

  ¼ red bell pepper, cored, seeded, chopped

  2 tablespoons plant protein powder such as Beautifuel protein powder

  1 teaspoon coconut oil

  Place all of the ingredients in a blender and blend for 30 to 60 seconds until smooth.

  SPICED BANANA COCONUT SMOOTHIE

  ETHEREAL ONLY

  SERVES 1

  1 cup coconut milk

  1 small banana

  2 tablespoons plant protein powder such as Beautifuel protein powder

  1 teaspoon coconut oil

  1 teaspoon raw honey

  Pinch of ground cinnamon

  Pinch of ground nutmeg

  Handful of ice

  Place all of the ingredients in a blender and blend for 30 to 60 seconds until smooth.

  SWEET STRAWBERRY OATMEAL SMOOTHIE

  ETHEREAL ONLY

  SERVES 1

  1 cup almond milk

  ¾ cup frozen strawberries

&nb
sp; ½ cup gluten-free oats

  1 tablespoon ground flaxseeds

  2 tablespoons plant protein powder such as Beautifuel protein powder

  1 teaspoon coconut oil

  Place all of the ingredients in a blender and blend for 30 to 60 seconds until smooth.

  VANILLA AND PUMPKIN SEED SMOOTHIE

  ETHEREAL ONLY

  SERVES 1

  1 cup hemp seed milk

  2 tablespoons pumpkin seeds

  1 date, pitted

  ½ cup canned pumpkin, unsweetened

  2 tablespoons plant protein powder such as Beautifuel protein powder

  1 teaspoon coconut oil

  Pinch of vanilla bean powder

  Pinch of ground nutmeg

  Place all of the ingredients in a blender and blend for 30 to 60 seconds until smooth.

  GOLDEN SMOOTHIE BOWL

  ALL ARCHETYPES

  SERVES 1

  ¾ cup unsweetened coconut milk

  ¾ cup frozen mango (½ cup for Ethereal)

  ½ small banana (Ethereal only)

  2 tablespoons plant protein powder such as Beautifuel protein powder

  1 teaspoon coconut oil

  ¼ teaspoon ground turmeric powder

  Pinch of ground cinnamon

  TO SERVE:

  Pinch of freshly cracked black pepper

  2 teaspoons unsweetened coconut flakes

  1 teaspoon bee pollen

  In the bowl of a blender, place the coconut milk, fruit, protein powder, coconut oil, turmeric, and cinnamon and blend for 30 to 60 seconds until smooth. If required, add more fruit or coconut milk to achieve the desired consistency. Pour into a bowl and top with pepper, coconut flakes, and bee pollen.

  BLUE SMOOTHIE BOWL

  WONDER WOMAN AND FEMME FATALE

  SERVES 1

  ¾ cup cashew milk

  ½ pear, peeled

  ½ cup frozen wild blueberries

  2 tablespoons plant protein powder such as Beautifuel protein powder

  1 teaspoon coconut oil

  ½ teaspoon blue-green algae powder

  TO SERVE:

  10 blueberries

  8 shelled crushed pistachios

  In the bowl of a blender, place the cashew milk, pear, blueberries, protein powder, coconut oil, and algae powder and blend for 30 to 60 seconds until smooth. If required, add more fruit or coconut milk to achieve the desired consistency. Pour into a bowl and top with blueberries and pistachios.

  PINK SMOOTHIE BOWL

  NURTURER

  SERVES 1

  ¾ cup coconut milk

  1 cup strawberries

  ½ pink dragon fruit, peeled (optional)

  2 tablespoons plant protein powder such as Beautifuel protein powder

  1 teaspoon coconut oil

  TO SERVE:

  1 tablespoon unsweetened coconut flakes

  1 tablespoon bee pollen

  Place the coconut milk, strawberries, dragon fruit, if using, protein powder, and coconut oil in a food processor and blend for 30 to 60 seconds until smooth. If required, add more fruit or coconut milk to achieve the desired consistency. Pour into a bowl and top with coconut flakes and bee pollen.

  CHIA SEED PUDDING

  ALL ARCHETYPES

  Chia seed pudding is not only highly nutrient-dense but also incredibly versatile. Serve this recipe with the toppings suggested on your archetype’s meal plan or any other fruit, seeds, or nuts recommended for your archetype.

  SERVES 1

  1 cup nut milk of your choice

  3 tablespoons chia seeds

  1 teaspoon raw honey, maple syrup, or coconut sugar

  Pinch of ground cinnamon

  Combine all of the ingredients in a mason jar and shake until the seeds are immersed in the liquid. Let it sit for 15 minutes or overnight. If you’d like a warm version, heat the milk over medium heat before pouring over the chia seeds. This will also reduce the time it takes for the seeds to soften, from 15 minutes down to 5 minutes.

  CHIA SEED PUDDING WITH APRICOTS AND MACADAMIA NUTS

  ETHEREAL ONLY (OTHER ARCHETYPES SEE ADJUSTMENTS BELOW)

  SERVES 1

  3 tablespoons chia seeds

  1 cup coconut milk

  1 teaspoon coconut sugar

  Pinch of vanilla bean

  TO SERVE:

  4 dried apricots, chopped

  6 macadamia nuts, chopped

  Place the chia seeds, coconut milk, coconut sugar, and vanilla in a mason jar and shake vigorously. Let it sit for 15 minutes or overnight. When set, top with apricots and macadamia nuts.

  FOR THE OTHER ARCHETYPES:

  For Day 5, instead of the apricots and macadamia nuts, the Nurturer uses 3 tablespoons of raspberries, the Wonder Woman uses 1 golden kiwifruit, and the Femme Fatale uses 1 chopped peach.

  For Day 10, Wonder Woman and Femme Fatale, skip the macadamia nuts. The Nurturer replaces the dried apricots with 2 fresh apricots. For Day 10 on the Ethereal plan, replace the apricots and macadamia nuts with 2 dried figs and 1 tablespoon black sesame seeds. Replace the coconut sugar with 1 teaspoon raw honey.

  BUCKWHEAT BANANA PANCAKES

  ETHEREAL ONLY

  SERVES 2

  1¼ cups almond milk

  1 tablespoon freshly squeezed lemon juice

  1 tablespoon coconut oil, melted and cooled, plus more for cooking

  1 tablespoon maple syrup, plus more for serving

  ½ cup buckwheat flour

  ½ cup brown rice flour

  1 teaspoon baking soda

  ½ teaspoon sea salt

  1 banana, thinly sliced

  Sprinkle of shredded unsweetened coconut

  Handful of fresh or frozen blueberries

  In a medium-sized bowl, whisk together the almond milk, lemon juice, coconut oil, and maple syrup. Add the buckwheat flour, brown rice flour, baking soda, salt, and banana and stir until combined. Heat a large skillet over medium heat and add a thin layer of coconut oil to the bottom of the pan. Pour the batter into the pan 1/4 cup at a time. Cook for about 1 minute until small bubbles form on the surface of the batter. Flip and cook for 1 minute more until the underside is golden brown. Serve with shredded coconut, blueberries, and maple syrup.

  Leftover pancakes can be wrapped tightly and stored in the refrigerator for up to 2 days.

  SOFT-BOILED EGGS WITH TOMATOES

  ALL ARCHETYPES

  SERVES 1

  2 organic eggs

  5 yellow or red grape tomatoes, sliced

  Pink sea salt and cracked black pepper to taste

  1 slice toasted gluten-free bread (Ethereal only)

  Add 3 cups of water to a small saucepan. Place the whole eggs in the pan and bring the water to a boil over high heat. Boil for 6 minutes, then transfer the eggs to cold water. Peel the eggs, cut them in half, and place them on a plate with the tomatoes. Sprinkle the eggs and tomatoes with sea salt and cracked pepper. Serve with gluten-free toast if an Ethereal.

  TOMATO AND ZUCCHINI OMELET

  NURTURER, WONDER WOMAN, AND FEMME FATALE

  SERVES 1

  2 organic eggs

  Pinch of sea salt

  Pinch of freshly cracked black pepper

  1 tablespoon coconut oil

  1 small zucchini, cut into bite-size pieces

  5 yellow or red grape tomatoes, sliced in half

  Sprinkle of fresh parsley leaves

  Crack the eggs into a small bowl. Add the salt, pepper, and a splash of water and beat. Heat an 8-inch pan over medium heat. Place the coconut oil in the pan and melt it to coat the bottom of the pan. Add the zucchini and tomatoes and sauté them until lightly br
owned and soft. Pour the egg mixture into the pan and swirl the pan to cover the vegetables with the egg. Cook for 2 minutes, until the egg is set and dry at the edges and slightly wet on top. Fold the omelet in half and slide off the pan onto a plate. Garnish with parsley.

  PAN-FRIED EGGS OVER RICE AND GREENS

  ETHEREAL ONLY

  SERVES 1

  2 tablespoons coconut oil

  ½ cup button mushrooms, sliced

  Pinch of sea salt and freshly cracked black pepper

  2 handfuls of greens (such as spinach, Swiss chard, or kale), torn into bite-size pieces

  ½ cup cooked brown rice, warmed

  2 organic eggs

  Pinch of fresh thyme leaves (optional)

  Pinch of smoked paprika (optional)

  In a small frying pan, heat 1 tablespoon of coconut oil over medium heat. Add the mushrooms and cook until golden and soft. Sprinkle with a pinch of salt. Add the greens and sauté until wilted. Place the brown rice on a plate and top with the cooked vegetables. In the same pan, heat the remaining tablespoon of coconut oil over medium-high heat. When warm, break the eggs into the pan and cook until the edges are crispy and the white is set. If you prefer your eggs fully cooked, reduce the heat to medium and cover the pan until the yolks are cooked all the way through. Season with salt and pepper. Slide the eggs on top of the rice and vegetables. Top with thyme and smoked paprika, if desired.