101 warrior recipes.pdf

101 Warrior RecipesTA

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TAC-Food: 101 Warrior RecipesCopyright © 2010 TACFIT Commando. All rights reserved. Important: You may PRINT one copy of this manual for personal use (you have our full permission).

Disclaimer: The information in this book is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physical conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results including (but not limited to) any injuries or damages arising out of any person’s attempt to rely upon any information herein contained. The exercises described in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a physician before starting this or any other exercise programs.

TACFIT is a registered mark of Sconik International, LLC. Clubbell, Intu-Flow, and Circular Strength Training are registered trademarks of RMAX.tv Productions.

The TACFIT 4-Day DietThis collection of healthy recipes is meant to support the TACFIT 4-Day Diet, which you received as part of your TACFIT Commando Deployment Kit.

Please read the entire TACFIT 4-Day Diet document before you begin following this eating plan.

The bottom of each recipe page has been marked with an indicator to help you see at a glance which “day” of the Diet a particular meal fits into. Use it to help plan your nutrition ahead, so you can “be more prepared than the challenges you face.”

Thanks very much to our colleagues who donated some of their favorite healthy recipes for use in this book: Mike “Truth About Abs” Geary, Dave “The Muscle Cook” Ruel, the guys from Primal Blueprint, Isabel and team at The Diet Solution, Sean Barker, Jim Romig and the Wolf Pack, and Bodyweightcoach.com.


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“Pitza”This is a personal pizza on pita bread.

Clever name eh?

1) Evenly spread hummus, olive oil, and crushed garlic on pita.

2) Spread out cheeses and throw veggies on top of that.

3) Season and the toss in oven at 350 F for 10-14 minutes.

Enjoy!


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Ingredients:

• 1 Whole wheat pita (I like Food For Life)

• 2 Tbs. sun-dried tomato hummus

• 1/4 Tsp. crushed garlic

• 1/4 Tsp. olive oil (extra virgin, first cold pressing)

• 1/4 Cup both shredded mozzarella and crumbled feta

• 1/4 Cup finely chopped red onions, bell peppers, and tomatoes

• A few shakes of oregano, basil, parsley, marjoram, black pepper, garlic powder, and onion powder

Use This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet Days

✔ Carb Load Protein+ Cleanse ✔ Balance

Masala Curry Egg Scramble1) Heat coconut oil in pan over medium heat.

2) Add garlic, onions, peppers, and tomatoes.

3) Mix about and sauté for 3-5 minutes.

4) Meanwhile, beat eggs and seasoning together.

5) Add lentils, quinoa, and greens into pan, cook for 1-2 minutes then add eggs.

6) Scramble in pan and let cook 3-5 minutes.

Enjoy!


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Ingredients:

• 1 Cup chopped onion

• 1/2 Cup both chopped bell peppers and tomatoes

• 1/2 Cup both cooked quinoa and lentils

• Handful of spinach and arugula

• 4 Eggs

• 1 Tsp. garlic

• 1 Tsp. extra virgin coconut oil

• 1Tsp. each garam masala, curry, and cumin

• 1/2 Tsp. both coriander and turmeric


Carb Load ✔ Protein+ Cleanse ✔ Balance

Brain Food BreakfastThis is a great way to start your day. If you are pressed for time and want a quick meal, it doesn’t get much easier than this huevos rancheros inspired breakfast.

1) Spread beans on bread and sprinkle cheese on top.

2) Place in Toaster oven bean/cheese side up and toast to your preference.

3) Simultaneously heat olive oil in pan over medium heat and fry eggs topping with spices to taste.

4) Assemble by placing eggs on top of toast and topping off with salsa.

Enjoy!


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Ingredients:

• 2 Slices Ezekiel 4:9 Sprouted Grain Bread

• 1/2 Cup Low Fat Refried Black or Pinto Beans

• 2 Large Omega‐3 Organic Eggs

• 1/2 Tablespoon Olive Oil

• 1 Oz. Shredded Pepper Jack Cheese

• 2 Tbs. Salsa

• Paprika, Chili Powder, Cayenne Pepper, Garlic Powder, Onion Powder (to taste)



Wolf’s Lean Oats1) Put oats in a bowl and pour a bit of boiling water on it (depending on how thick or runny

you want it).

2) Let sit for two minutes.

3) Mix in nut butter, honey, and cinnamon, mix well.

4) Add in Flax, wheat germ, and yoghurt mix again.

5) Top with fruit and enjoy!


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Ingredients:

• 1/4 Cups oat bran hot cereal (oat meal, steel cut oats, and others work too, but oat bran is high in fiber and protein)

• 2 Tbs. ground raw flaxseed

• 2 Tbs. raw wheat germ

• 1 Tbs raw nut butter (almond, peanut, cashew)

• 1 tsp raw honey or agave nectar

• 1/2 Cup Whole fat organic yoghurt

• Handful of seasonal berries, apple slices, or banana (dates can be good too, but use sparingly)

• A dash of cinnamonUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet Days

✔ Carb Load Protein+ Cleanse Balance

Fried Rice Scramble1) Warm sesame oil over a medium heat in a cast iron skillet or frying pan.

2) While pan is warming, crack eggs into a bowl and mix in seasonings, and beat until fully scrambled.

3) Add in garlic and veggies into pan (except for cabbage) and let cook for about 3-5 minutes. Add in rice, cabbage, Bragg (soy sauce), stir about and cook for another minute.

4) Pour in seasoned, beaten eggs and scramble and cook as needed.

Makes two lean, hearty servings or three small servings.

Enjoy!


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Ingredients:


• 1 Cup chopped or shredded cabbage

• 1/2 Cup chopped bell pepper

• 1/2 Cup mushrooms

• 1/2 Cup chopped celery

• 1 Cup cooked brown rice (or quinoa is a great option)

• 4 Eggs • 1 tsp. minced or crushed

garlic • 2 tsp. Bragg liquid aminos

or low sodium soy sauce

• 2 Tbs. sesame seed oil

• 1/2 tsp each powdered garlic, powdered onion, ginger, black pepper, chili powder, and anise Use This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet Days


Mediterranean Egg Scramble1) Warm oil and garlic in a pan over a medium flame.

2) Add in onion, peppers, and zucchini and sauté for 3-5 minutes, stirring frequently.

3) Meanwhile, beat eggs and spices in a bowl.

4) Add eggs to veggies, cook and scramble for another 3-5 minutes.

5) Remove eggs from pan, garnish with tomatoes and feta cheese, and serve.


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Ingredients:

• 4 Eggs • 1 Cup chopped onions

• 1/2 Cup chopped bell peppers

• 1/2 Cup chopped zucchini

• 1/2 Cup chopped tomatoes

• 1 Tbs. olive oil (extra virgin, first cold pressing preferred)

• 1/2 cup crumbled feta cheese

• 1 tsp. crushed or minced garlic

• A few shakes oregano, parsley, thyme, basil, marjoram, garlic, and onion

• Pinch of salt and pepperUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet Days


Moroccan Chicken Casserole1) Preheat oven to 375.

2) The base of the casserole is cauliflower grated into a rice-like texture. Chop the head of cauliflower into small pieces. Push the pieces through a food processor using the grating blade. Spread the grated cauliflower out in a 9×13 rectangular baking pan.

3) Salt and pepper the chicken. Melt 1 tablespoon of butter in a deep pan over high heat. Add the chicken, browning well, about 3-5 minutes a side.

4) Remove the chicken from the hot pan and set aside. Turn heat down to medium and add onion, ginger, garlic and carrots. Cook until the onions are soft. Add remaining tablespoon of butter and all spices. Stir well.

5) Add red pepper, the can of tomatoes, minced parsley or cilantro and salt. Return the chicken to the pot and simmer for 3-5 minutes.

6) Pour the chicken mixture over the cauliflower and mix really well, so the cauliflower is completely covered by the sauce. Slice a lemon into thin slices and lay on top of the casserole. Cover the pan with tin foil and bake for 35 minutes. Remove the tinfoil and cook for 25 minutes more.

7) Garnish with more fresh parsley or cilantro before serving.

Courtesy of The Primal Blueprint Cookbook


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Ingredients:

• 1 head cauliflower• 2-3 pounds of chicken• 2 tablespoons butter• 1 onion, finely chopped

• 2 tablespoons ginger root, finely chopped or grated

• 2 garlic cloves, finely chopped

• 3 carrots, peeled and sliced

• 2 teaspoons cumin• 1 teaspoon paprika• 1 teaspoon coriander• ½ teaspoon turmeric• ½ teaspoon cinnamon• ¼ tsp cayenne (optional –

the other spices will already add a bit of spiciness to the dish, so only add the cayenne if you want a really spicy dish)

• 1 red pepper, cut into thin strips

• 28-ounce can of diced tomatoes (do not drain)

• ½ cup minced parsley or cilantro

• 2 tsp salt• 1 lemon



http://www.tkqlhce.com/click-3573756-10779689


Crab Cakes1) Bundle the crab in a thin dishtowel and give it a few hard squeezes to release moisture.

Youʼll probably be able to get a couple tablespoons of liquid to drip out.

2) Whisk the egg yolks. Add the shallot, celery, dill, lemon zest, hot sauce and paprika. Gently mix this into the crab. The mixture is not going to look like it will hold together, but donʼt worry.

3) To form the crab cakes all you need is a round cookie cutter about 2 inches wide. Using a tablespoon measurement, scoop 2 generous tablespoons of crab into the cookie cutter.

4) Press the crab down very firmly with your fingers. Gently lift the cookie cutter.

5) Using this method, you should be able to make at least a dozen crab cakes. Cover the cakes and refrigerate for one hour or more. This helps the ingredients bind together.

6) Preheat your oven to 375. On the stovetop, heat the olive oil in a pan. When the oil starts to sizzle, use a spatula to slide the crab cakes into the pan. Cook about 2-3 minutes on each side until they are browned and crispy. Donʼt put too many in the pan at once.

7) Use a spatula to scoop the cakes out the pan and onto a cookie sheet. Put in the oven for another six minutes to make sure they are warmed through the middle. Garnish with dill.

The most important steps in this recipe are using the cookie cutter to shape the crab cakes and refrigerating them for at least an hour before cooking. Other than that, let your regional tastes take over. Add red pepper if you like or mustard. Play around with the seasonings. But forget all about the breadcrumbs. You wonʼt even miss them.



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Ingredients:

• 1 pound crab meat, combination of lump and claw

• 2 egg yolks

• 1 tablespoon finely chopped shallot or onion

• 2 tablespoons finely chopped celery

• 2 tablespoons finely chopped dill

• 1 teaspoon lemon zest (grated off the outside of a lemon)

• ½ teaspoon hot sauce

• ¼ teaspoon paprika

• ⅓ cup olive oil





Chocolate Almond Primal Shake

Add all ingredients to a blender.

Blend to desired consistency.

Enjoy!



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Ingredients:

• 3 tablespoons almond butter

• ¼ cup coconut milk

• 2 teaspoons cocoa powder

• ½ – 1 cup ice

• 2-4 tablespoons water (or other liquid)





Spicy Tomato Primal Shake



Enjoy!



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Ingredients:

• ½ cup chopped tomato

• ¼ cup chopped cucumber

• ½ avocado

• ⅓ cup frozen spinach or a small handful raw spinach

• 1 teaspoon hot sauce or black pepper, or to taste

• Squeeze of lemon

• ½ cup ice


Carb Load Protein+ ✔ Cleanse Balance



Vanilla Berry Primal Shake



Enjoy!



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Ingredients:

• ⅓ cup frozen berries

• ¼ cup coconut water

• 1 scoop whey protein

• ½ teaspoon vanilla

• Sprinkle of cinnamon or fresh mint


Carb Load ✔ Protein+ Cleanse Balance



Blueberry Kale Primal Shake



Enjoy!



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Ingredients:

• ½ cup frozen blueberries

• ¼ cup coconut water

• 1 stalk kale, chopped (stem removed). Kale is easiest to blend if you either boil it for 1-2 minutes or put it in the freezer for 30 minutes or so.

• 1 scoop whey protein





Chicken Curry Clafouti

1) Preheat oven to 400° F.

2) Butter a 10” round or 13×9” baking dish.

3) Whisk together eggs, butter & cream until frothy

4) Mix in chicken and spices and pour into baking dish.

5) Bake about 45 minutes or until top is golden brown and puffy.

Enjoy!



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Ingredients:

• 6 eggs

• 6 tablespoons melted butter cooled to room temp. + 1 pat for greasing pan

• ¾ cup cream, half & half or coconut milk

• 4 cups cooked, chopped chicken

• 2 tablespoons curry spice, or to taste

• Salt & Pepper to taste





Italian Sausage Meatballs with Fresh Herbs1) Remove the Italian sausage from its casing.

2) Mix all of the ingredients, except bacon fat, together until well combined.

3) With lightly oiled hands, roll the meatballs into the desired size.

4) To cook, heat bacon fat in a sauté pan over medium to medium-high heat. Once hot, add the meatballs. Fry 5-7 minutes, until bottom is browned.

5) Turn meatballs to opposite side and fry until that side is nicely browned, another 5-7 minutes. Cut one open to determine if it is fully cooked on the inside. If not quite done, turn heat to low and cover pan for a few more minutes or put meatballs in a warm oven while you fry another batch.

Enjoy!



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Ingredients:

• 1 lb ground beef (or bison)

• 1 lb sweet Italian sausage

• 2 cloves garlic, minced

• 1 sprig fresh rosemary, minced

• 3 sprigs fresh thyme, minced

• 1 long sprig fresh oregano, minced

• ¼ cup roughly chopped flat leaf parsley

• ½ small yellow onion, roughly chopped

• ½ cup almond meal

• 2 eggs, whisked

• 1 tsp red pepper flakes

• A few grinds black pepper

• ¼ cup cream (optional)

• ½ cup finely shredded parmesan (optional)

• ¼ cup bacon fat





Bison Chili1) In a large saucepan (at least 4 quart size) or Dutch oven, over medium-low heat, cook

bacon or pancetta a few minutes until slightly brown and some fat is rendered out.

2) Add chopped onion to the pan and stir into bacon. When the onions are semi-translucent, add garlic and stir. Cook a few minutes longer. Add ground meat to pan and cook over medium-low heat until brown (cooked) throughout and no pink remains. If fat seems insufficient, add some saved bacon drippings, lard, or olive oil to keep bison meat from sticking to the pan and drying out. If higher fat ground beef is used, it might be necessary to collect some fat in a large spoon and remove it.

3) Add spices, water or broth, tomatoes and carrots and stir well to combine. Cover and simmer over low heat for one hour, stirring every 20 minutes or so to prevent sticking (adjust temperature up or down a bit as necessary to keep chili simmering, but not sticking to the bottom of the pan).

4) Add vinegar and cocoa powder and stir well; adding additional water if necessary, then simmer uncovered another 20 minutes. Taste and season with sea salt and black pepper, to taste.

If more spicy “heat” is desired, add hot pepper sauce to the pot or to individual servings at the table.



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Ingredients:

• 2–3 slices of uncooked bacon, chopped or 24 ounces of finely chopped pancetta (Italian bacon)

• 1 onion, chopped• 4 cloves garlic, coarsely

chopped• 2 pounds ground bison

(grass-fed beef may be substituted)

• 2 tablespoons chili powder

• 1 teaspoon dried oregano OR 1 tablespoon fresh minced oregano

• 1 teaspoon paprika• 1 ½ - 2 cups water (or

beef broth)• 1 14.5 ounce can finely

chopped tomatoes with liquid (28 oz. can may be used also) OR 3–4 medium size tomatoes, seeded and diced

• 1 tablespoon unsweetened cocoa powder

• 1 tablespoon apple cider vinegar

• 1–2 peeled carrots, cut into •” dice or smaller (optional)

• Optional garnishes: finely chopped avocado, chopped cilantro, grated





Coconut Curry1) Heat oil in a large skillet or flameproof casserole; add chicken or duck pieces and cook

over medium-high heat 8–10 minutes, turning once or twice to brown exterior.

2) Remove meat pieces from the pan to a large plate or platter. If using duck and excessive fat renders out, pour all but 2 tablespoons of the fat from the pan (strain it and save for other uses). Add mustard seeds, and cook about 1 minute, until they begin to pop.

3) Add onion to the pan and cook, scraping up the fond, the flavorful brown bits on the bottom of the pan, until soft and golden.

4) Stir in garlic, ginger root, green chili, and ground spices; cook about 2 minutes. Stir in vinegar, then return pieces of meat to the pan, turning to coat the pieces all over with the spicy mixture.

5) Pour coconut milk over all and bring to a slow boil. Cover, reduce heat to low and simmer about 40 minutes, or until meat is fork tender. Add the cauliflower florets in the last 10 minutes of cooking and simmer until tender.



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Ingredients:

• 4 chicken or duck quarters, bone-in and skinned (rabbit may be substituted)

• 2 tablespoons coconut oil

• 1 teaspoon mustard seeds

• 1 medium onion, finely chopped

• 3 garlic cloves, crushed

• 1 (2 inch) piece of ginger root, grated (or 1 ½ tablespoons jarred minced ginger root)

• 1 green chili, seeds removed, finely chopped (optional)

• 1 teaspoon ground cumin

• 1 tablespoon ground coriander

• 1 teaspoon ground turmeric

• Cayenne pepper or hot pepper sauce to taste

• 1 tablespoon white wine vinegar

• 1 ¼ cup coconut milk

• 1 head cauliflower, cut in to 2 inch florets

• For garnish: chopped cilantro and toasted unsweetened shredded coconut





Swiss Chard Frittata1) Warm oil in an ovenproof sauté pan and sauté onions until they begin to soften. Add

Swiss Chard and sauté until it wilts, about five minutes.

2) Add dried or fresh herbs.

3) Pour in eggs, stir quickly then let cook until they just barely begin to set. The frittata can be finished three ways: turn the heat down to med-low and put a lid on the pan so the eggs can cook through; put the pan under a broiler for 3–5 minutes; finish in the oven at around 375°F.

The size of the sauté pan you use will determine how thick the frittata is. Smaller pans make thicker frittatas that puff up more.



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Ingredients:

• 1 tablespoon oil

• 2 tablespoon finely chopped onion

• 1 bunch of Swiss chard, finely chopped

• 6 beaten eggs

• A tablespoon or two of dried fresh herbs (like oregano, basil or parsley)

• Optional Ingredients: Grated cheese, diced peppers, cooked sausage





Primal Enchiladas1) If using poblano chiles, cut chiles in half lengthwise and discard seeds. Place halves,

skin sides up, on a foil-lined baking sheet and broil until blackened, 5–10 minutes. Place in a plastic bag; seal. Let stand 15 minutes. This will loosen the skin so it is easier to peel off. After peeling, discard skins and roughly chop the chiles.

2) Cut an “x” on the top of the tomatoes, just breaking the skin. Under a broiler roast the whole tomatoes, blackening the skin on all sides, about 20 minutes total. Cool, then peel off the skin and put the whole tomatoes in a food processor or blender with the diced chiles and puree until smooth.

3) Over medium heat in a deep saucepan, sauté onions and garlic in a few tablespoons of oil. Add the chicken, browning lightly each side of the breasts of thighs, about 2-3 minutes a side. Add the chili powder, cumin and salt then pour in the tomato mixture. Cover with a lid and bring to a simmer for about 20 minutes until chicken is cooked. Remove chicken from the pot and slice thinly. Salt lightly if needed. Reserve 1 cup of sauce on the side then return the sliced chicken to the pan of sauce and mix well to coat.

4) In a bowl, whisk together egg whites and half and half. Heat a 10-inch skillet over medium-low heat, coat lightly with oil and add just enough egg mixture to coat the pan in a very thin layer, about1/6 of a cup. Cook for one minute then add a lid and cook for about 25 seconds more. Use a rubber spatula to coax the egg white crepe out of the pan. This should yield around 10 crepes.

5) Lightly oil in the bottom of a 13x9 pan baking pan. Set an egg white crepe on a plate and fill it with one-third cup chicken and a light sprinkle of cheese. Roll up and place in the baking pan. Continue until all the crepes are stuffed. If there is leftover chicken and cheese, spoon it around the rolled crepes. Cover the pan lightly with foil and bake 20 minutes.



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Ingredients:

• 2 poblano chiles or one small can diced green chiles

• 12 Roma tomatoes or 6 regular large tomatoes

• 1 onion, finely chopped

• 3 garlic cloves, finely chopped

• 2 pounds of chicken breasts and/or thighs

• 1 teaspoon chili powder

• 1 teaspoon cumin

• ½ teaspoon salt

• 8 egg whites

• ⅓ cup half and half or cream

• ½ cup grated cheddar or Monterey jack cheese

• Optional garnishes: finely chopped scallions and cilantro, avocado, salsa.





Walnut Meal Brownies1) Adjust oven rack to middle position. Preheat oven to 350°F. Butter a 13 x 9 x 2-inch

baking pan.

2) In a medium bowl, mix together dry ingredients until well blended. Set aside.

3) In a small bowl, whisk eggs for one minute, then add coconut milk, honey or maple syrup and whisk again. Add melted coconut oil and whisk until wet ingredients are completely blended.

4) Add wet mixture to dry ingredients and whisk well; be sure to scrape sides and bowl bottom so no pockets of dry ingredient remain. Batter will be thinner consistency than conventional brownies. Pour batter into prepared pans.

5) If desired, sprinkle chopped walnuts on top of batter. Bake 35 to 40 minutes. Cool completely before cutting.



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Ingredients:

• 1 ¾ cup walnut meal (purchased or ground in a food processor)

• ¾ cup Dutch process cocoa powder

• 1 ½ teaspoons baking powder

• 1 ½ teaspoons baking soda

• ½ teaspoon fine sea salt

• 2 large eggs (room temperature)

• 1 cup coconut milk (room temperature)

• ½ cup honey or maple syrup

• 2 teaspoon vanilla extract

• ⅓ cup extra virgin coconut oil (gently melted)

• ¼ cup chopped walnuts for topping (optional)

• Butter for greasing pan Use This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet Days




Sweet and Crunchy Omega 3 Fruit SaladMix all ingredients in a big bowl and thoroughly toss.

Eat right away or chill and enjoy later.

Chia and flax seed are excellent sources of omega 3ʼs, protein, and fiber. The yoghurt packs a nice little protein, calcium, and probiotic punch. Fruits add more fiber, phytonutrients, and antioxidants. Raw honey contains 27 minerals, 22 amino acids, 5,000 live enzymes, is

antimicrobial and anti viral, just to name a few things. Cinnamon helps metabolize sugar quicker.

All in all, a decent little snack.


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Ingredients:

• 1 Cup chopped fuji apple

• 1 Cup peeled and chopped jicama

• 1 Cup grapes

• 1/2 Cup both blue berries and raspberries

• 2 Cups full fat yoghurt

• 6 Tbs. ground flax seed

• 2 Tbs. chia seed

• 4 Tbs. raw honey

• 1 Tsp cinnamon



Veggie Protein Soup1) In a large pot, warm oil in over a medium flame.

2) Add garlic and veggies, sauté for 5-8 minutes.

3) Add in quinoa, lentils, broth and stir.

4) Toss in seasoning, stir about, and simmer over a low flame for 30-60 minutes, stirring occasionally.

Some shredded cabbage always goes over well too.


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Ingredients:

• 3 Cups cooked lentils (or 1 can)

• 1 1/2 Cups cooked quinoa

• 1 Cup each chopped onion, carrot, bell pepper, celery, mushrooms

• 1/2 Cup chopped tomato

• 1 Tbs. crushed garlic

• 1 Tsp each oregano, parsley, basil, thyme, rosemary, marjoram, garlic powder, onion powder

• Pinch salt, black pepper, cayenne pepper

• 8 Cups low sodium chicken or veggie broth

• 2 Tbs. olive oil (extra virgin, first cold pressing) Use This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet Days

Carb Load ✔ Protein+ ✔ Cleanse ✔ Balance

South West Egg Scramble1) Warm oil and garlic in a pan over medium heat.

2) Add in onion, peppers, and mushrooms, stir about and cook for 3-5 minutes.

3) Meanwhile, beat eggs and mix in seasonings in a bowl.

4) Pour in eggs along with beans and tomatoes, cook for another 3-5 minutes.

Serve and enjoy!

Goes great with a couple of slices of avocado or some guacamole.


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Ingredients:

• 4 Eggs• 1 Cup chopped onions


• 1/4 Cup chopped mushroom

• 1 Chili pepper or jalapeno

• 1/4 Cup chopped tomato

• 1 Cup cooked beans (black, pinto, red chili)

• 1 Tsp crushed or minced garlic

• 2 Tbs. olive oil (extra virgin, first cold pressed is preferred)

• 1/2 Tsp each cumin, oregano, cayenne pepper, paprika, garlic powder, onion powder, and cilantro

• Pinch of salt and pepper



Potatoes, Veggies, and EggsThis meal can be prepared as a scramble or a serving of sautéed veggies with a fried egg or two.

1) Warm oil in pan over a medium heat, add crushed garlic and potatoes.

2) Stir about until evenly distributed and stir occasionally.

3) After about 5-8 minutes, add onion, bell peppers, mushrooms, and season the veggies with a bit of salt, pepper, garlic, and onion powder. Cook for another 3-5 minutes, mixing occasionally.

4) Now, you can take out the veggies to eat from there, and fry up the eggs on the side with the cumin, oregano, and cayenne pepper. Or, you can mix the remaining spices with the eggs in a bowl and pour them over the veggies in the pan and cook it up scramble style.

5) Garnish with chopped tomatoes.

Makes two large servings or three moderate servings.

Enjoy!


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Ingredients:

• 1 Cup chopped potatoes (Russet, Yukon, or Purple Pelisse)



• 1/2 Cup chopped crimini mushrooms

• 1/2 Cup chopped tomatoes (grape, roma, or heirloom are all excellent choices)

• 4 Eggs • 1 Tbs. Olive Oil (extra

virgin, first cold pressing is preferred)

• 1 Tsp. Crushed garlic

• Pinch of salt and a few turns of the pepper mill

• A few shakes of oregano, cumin, cayenne pepper, onion powder, and garlic powder Use This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet Days

Carb Load Protein+ Cleanse ✔ Balance

Bean, Quinoa, and Veggie SoupThis really does end up with the consistency of a chili than a soup, so call it whatever you

want.

1) Rinse and soak beans overnight (about 6-8 hours).

2) Rinse again and cook for about 1.5 hours.

3) Cook 1 cup of dry quinoa in two cups of water while beans are cooking (about 15 minutes, let set afterward).

4) Once beans are done, drain and add in the vegetable broth and veggies and stir.

5) Add in quinoa (put extra quinoa away in a storage container and refrigerate once cool for use in whatever dishes you want later), spices, and lemon juice and simmer over a low heat for 30- 45 minutes, stirring occasionally.

Makes a very large serving that can be refrigerated and enjoyed all week long.

Adding a fried egg or two is always a boon as well.


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Ingredients:

• 1 1/2 Cups both dried pinto and black beans (3 cups total, or about three cans for those not wanting to cook beans)

• 4 Cups low sodium vegetable broth (I like Trader Joes)

• 1 1/2 Cups chopped onion

• 1 Cup chopped bell pepper

• 1 Cup chopped carrots

• 3/4 Cup chopped celery


• 1 1/2 Cups cooked quinoa

• 1 Tsp. each garlic powder, onion powder, cumin, oregano, basil, thyme, rosemary, and ginger

• 2 Tsp. lemon juice

• 10 Turns of the pepper mill

• A few dashes of salt and cayenne pepper


Carb Load Protein+ ✔ Cleanse ✔ Balance

TJ’s 17 Bean and Barley Veggie SoupThis is a slightly varied take on the recipe that is right on the side of the bag itself. Mine has a little more veggies, no canned tomatoes, and specific spices (not “Italian seasoning”)

1) Soak beans overnight in a large pot of water, rinse, and then drain.

2) Pour in four cups of TJ’s veggie broth into pot with the beans.

3) Start cooking over a medium heat. In a separate pan, combine olive oil, garlic, and veggies and cook until soft (six to ten minutes).

4) Combine this mixture and remaining ingredients into the bean pot and cover with the rest of the broth.

5) Simmer over a low heat for 1.5-2 hours, stirring occasionally and checking liquid levels. Add water as needed. Few turns of the pepper mill and you should be good to go!

Makes a good size batch and will store in the fridge all week long. Tastes great with a fried egg or two as well! Sorry, I loves me some eggs.


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• 1 Bag (16 Oz) Trader Joe’s 17 Bean and Barley mix

• 2 (32 Oz. boxes) TJ’s Low sodium veggie broth


• 1 1/2 Cups chopped carrots

• 1 1/2 Cups chopped celery

• 1 1/2 Cups chopped bell peppers

• 1 1/2 Cups chopped tomatoes (I used grape this last time, but roma or heirloom will do just fine)

• 1 tsp. Crushed garlic

• 2 Tbs. Olive oil (Extra virgin, first cold pressing is preferred)

• 1 tsp Dried basil, Marjoram, Oregano, Thyme, Rosemary, Cumin, Garlic powder, Onion powder

• Few turns of the pepper mill



Vegetarian Split Pea Soup1) Rinse and soak split peas. Let soak for 6-8 hours.

2) Bring split peas to a boil in 10 cups of water, reduce to a low heat and let cook for 1.5-2 hours.

3) Once cooked, toss in vegetables and spices, stir occasionally and let cook over a low heat for 40-60 minutes, adding a small amount of water if needed.


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Ingredients:

• 2 1/2 Cups split peas

• 10 Cups water

• 2 Cups chopped onion (I like using half red, half yellow)

• 1 1/2 Cups chopped carrots

• 1 1/2 Cups chopped celery

• 2 tsp minced or crushed garlic

• 2 tsp. marjoram

• 1 tsp. each parsley, garlic powder, onion powder

• 1/2 tsp. each salt and pepper



Greek Salad1) Chop veggies and tomato and combine in large mixing bowl.

2) Add in cabbage, chickpeas, feta, and garlic. Mix well.

3) Add olive oil, lemon juice, red wine vinegar, and spices, mix well again.

4) Give a few turns of the pepper mill, mix one last time, and let sit in fridge for at least an hour (tastes much better after sitting)


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Ingredients:

• 2 Small red onions

• 1 Large sweet pepper

• 3 Small Persian (or English) cucumbers

• 3 cups cooked chickpeas (garbanzo beans) or 1 can

• 1 1/2 cups shredded cabbage

• 1 Medium roma tomato (6 or 8 heirlooms will work well too)

• 6 oz. Crumbled feta cheese

• 1 tsp. minced or crushed garlic

• 1 tsp. each –Oregano, Marjoram, Basil, Thyme (or Lemon Thyme)

• 2 Oz. Olive oil (Preferably extra-virgin, first cold pressed)

• 2 Oz. Red wine vinegar

• 1 Oz. Lemon juice

• A few turns of the pepper mill



Sprouted Grain Turkey WrapAlthough quick and easy this wrap will definitely fill you up while offering the benefits of a high fiber meal full of leafy greens and quality protein. Meals like this increase the alkalinity of your body which is one strategy to prevent cancer.

1) Lay tortilla flat and spread hummus.

2) Add turkey, spinach, cabbage, cheese.

3) Wrap like a burrito and enjoy.


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Ingredients:

• 1 Ezekiel 4:9 Sprouted Grain Tortilla

• 6 Ounces Lean Turkey Breast Meat

• 2 Tablespoons Hummus

• 1 Cup Baby Spinach

• 1/4 Cup Shredded Red Cabbage

• 1 Oz. Grated Pepper Jack Cheese



Chicken Curry and Lentils1) Rinse and cook lentils for anywhere between 20- 50 minutes (depending on type and

age of bean), only adding a touch of salt once the beans are done cooking (or just use a can of beans).

2) Over a medium heat, brown chicken in a large pot with the garlic and olive oil for about 5-7 minutes.

3) Add in veggies( except the spinach) and cook for another few minutes.

4) Add in coconut milk and spices, stir about, and let simmer for 20-30 minutes.

5) Add in spinach the last 5 minutes of simmer.

Enjoy with a half cup of brown rice or quinoa.


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Ingredients:

• 1 Diced Chicken breast

• 1 Cup dry lentils (or 1 can)


• 1 Cup chopped bell peppers

• 1 Cup chopped mushrooms

• 1 Cup spinach

• 1 Cup coconut milk (or regular milk)

• 1 Tbs. olive oil

• 3 Tsp. curry powder

• 1 Tsp. minced or crushed garlic

• 1 Tsp. cumin, garlic powder, onion powder, coriander, turmeric, paprika,

• A pinch of salt and pepperUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet Days


Garam Masala Chickpea, Lentil, and Veggies1) Rinse and soak chickpeas for 6-8 hours.

2) Rinse again and cook for 1.5-2 hours.

3) While chickpeas cook, rinse and cook lentils for 25-40 minutes.

4) Once done, combine both in large pot, add coconut milk, veggies, spices, lemon juice, and garlic.

5) Stir and cook over a low flame for 30-50 minutes, stirring occasionally.

6) During last 5 minutes of cooking, throw in greens and stir.

Enjoy on its own, or with a half cup of brown rice or quinoa. A fried egg or two is always a boon.


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Ingredients:

• 2 Cups dry chickpeas (or two cans)

• 1 Cup dry lentils (or one can)

• 2 Cups chopped bell peppers

• 2 Cups chopped onions

• 2 Handfuls spinach and arugula mix

• 1 Can (14 oz.) coconut milk


• 2 tsp. Garam masala powder

• 1 1/2 tsp. cumin

• 1 tsp each curry powder, coriander, turmeric, garlic powder

• 1 tsp lemon juice



Curried Coconut Chickpeas with Spinach1) Rinse, drain, and soak chickpeas in 8 cups of water over night (6-8 hours).

2) Drain beans, refill with 8 cups of water and bring to a boil. Simmer for about 1.5-2 hours.

3) Once cooked, drain once again; add in coconut milk, crushed garlic, onions, peppers, and tomatoes.

4) Add in spices and lemon juice, mix well.

5) Add 4-6 cups of water, bring to a boil, and let simmer for about 20-30 minutes, stirring occasionally.

6) Add spinach during last five minutes of cooking, mix well.

7) Let sit for about half an hour and enjoy by itself or with about half a cup of cooked brown rice.

Feel free to add a touch of black pepper, chili powder, cayenne pepper, or paprika to give it a kick.

Makes a good sized batch of about 6 good sized servings.


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Ingredients:

• 1 Lbs. Bag of chickpeas (garbanzo beans, about 2.25 cups) or 1.5 cans

• 1 Cup chopped onions



• 2 Good sized handfuls of spinach

• 1 Can coconut milk (14 oz.)

• 1 tsp Crushed garlic

• 1/2 tsp Both garlic powder and salt

• 1 tsp. Each turmeric, curry powder, onion powder, coriander, and cumin

• 2 tsp. Lemon juice



Curry Burgers1) Thoroughly mix beef, egg, veggies, spices, garlic, and lemon juice in a bowl. Make six

patties out of it.

2) Heat up oil in a pan over a medium-high heat.

3) Cook patties for 3-5 minutes per side, only flipping once.

4) Remove from pan, put on bun, add a dollop of hummus for a condiment, put on tomato and greens, and enjoy!


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or Ingredients:

• 1 Lbs. ground beef

• 1/2 Cup finely chopped onion

• 1/4 Cup finely chopped bell pepper

• 1/4 Cup finely chopped mushroom

• 1 tsp. minced or crushed garlic

• 1 Egg, beaten

• 1 tsp curry powder

• 1/2 Tsp each cumin, turmeric, coriander, garlic powder, onion powder, (chili powder if a touch of spice is desired)

• 1/2 Tsp. lemon juice


• 2 Tbs. coconut oil (olive oil will do)

• Whole wheat hamburger buns

• Spinach and arugula mixture

• Tomato slice• Hummus



Greek Burgers1) Thoroughly mix beef, egg, veggies, spices, garlic, lemon juice, and vinegar in a bowl.

Make six patties out of it.

2) Heat up oil in a pan over a medium-high heat.

3) Cook patties for 3-5 minutes per side, only flipping once.

4) Remove from pan, put on bun, add feta crumbles, put on tomato and greens, and enjoy!

(Some tomato aioli would go great on this)


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Ingredients:

• 1 Lbs. ground beef

• 1/2 Cup finely chopped onion

• 1/4 Cup finely chopped bell pepper (bonus points for sweet Italian peppers)

• 1/4 Cup finely chopped zucchini


• 1 Egg, beaten

• 1 tsp both oregano and cumin

• 1/2 tsp each rosemary, basil, dill, thyme, anise, powdered onion, powdered garlic

• 1/2 tsp both lemon juice and red wine vinegar


• 2 Tbs. olive oil (extra virgin, first cold pressing is preferred)

• Whole wheat hamburger bun

• Spinach and cabbage mixture

• Tomato slice

• 1/4 Cup crumbled feta cheese Use This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet Days


Spicy Turkey Chili1) Rinse and soak beans for 6-8 hours.

2) Rinse and cook beans for 1.5-2 hours.

3) Heat olive oil in 4‐ quart pot over medium heat.

4) Add onions and garlic and sautee until tender.

5) Add ground turkey and brown.

6) Add beans, tomatoes, salsa and spices.

7) Bring to a simmer and let cook uncovered for 30 minutes.

This recipe can be served in a variety of ways: over steamed brown rice, on sprouted grain toast, with eggs...etc.


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Ingredients:

• 3 Pounds Ground Turkey

• 3 Cups chopped onion

• 4 tsp. minced garlic

• 2 Tbs. Olive Oil (extra virgin, first cold pressing preferred)

• 3 Cups dry Kidney Beans (or 3 cans)

• 5 Cups chopped tomatoes

• 1 1/2 Cups Your Favorite Spicy Salsa

• 1/4 Cups Chili Powder

• 1 teaspoon Paprika, Oregano, Cumin, Cayenne Pepper, Black Pepper

• 4 Bay Leaves

• 4 Cups Low Sodium vegetable broth



South West Chili1) Rinse and soak beans for 6-8 hours.

2) Rinse again and cook for 1.5-2 hours.

3) Drain and pour in 4 cups of vegetable broth, garlic, veggies, and lemon juice.

4) Bring to a boil and lower to a simmer for 40-60 minutes, stirring occasionally.

Enjoy by itself, with brown rice, quinoa, or a fried egg or two.


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or Ingredients:

• 3 Cups mixed dry beans (1 cup pinto, 1 cup black, 1 cup black eyed peas)


• 1 Cup chopped mushroom

• 1 Cup chopped bell pepper

• 1 Cup chopped tomatoes

• 4 Cups low sodium vegetable broth (I like Trader Joe’s)

• 2 tsp crushed or minced garlic

• 1tsp lemon juice

• 4 tsp. chili powder

• 1 tsp. each smoked paprika, cayenne pepper, cumin, turmeric, cilantro, garlic powder, and onion powder

• 1/2 tsp coriander

• About 10 turns of the pepper mill



Vegetarian Caribbean Chili1) Let bean mixture soak overnight (6-8 hours).

2) Drain, rinse, and refill with twice as much water than beans.

3) Cook for 1-1.5 hours, or just open your three cans of beans.

4) Cut veggies and tomatoes, add them and garlic into pot if cooked beans, over low heat.

5) Pour in veggie broth, tomato sauce (can use more veggie broth if opting not to use tomato sauce, which I prefer anyhow), all spices and stir.

6) Add about 10 turns of the pepper mill, stir again, and let cook for 30-50 minutes.

7) Check and stir occasionally.

Makes a good sized batch that you can refrigerate and have for a few days. Goes great with a fried egg or two as well!


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Ingredients:

• 9-10 cups cooked 3 mixed beans (red kidney, canelli, pinto, red chili or black are all good choices) or, 3 cans if you want to go that way (cooked beans are way better though)

• 2 Onions (I like to mix red and yellow)

• 1 Bell pepper

• 1 Cup chopped tomato

• 4-6 Crimini mushrooms

• 1 Tbs. garlic

• 1 1/2 - 2 Cups low sodium vegetable broth

• 1/2 Can tomato sauce (optional)

• 4 tsp. Chili powder

• 1 tsp. Smoked paprika, Cinnamon, Cumin, Cilantro, Garlic powder, Onion powder, and Jamaican allspice

• 10 Turns of the pepper mill

• Small amount of salt (optional)



TACFIT Turkey Meatloaf1) Preheat your oven to 400 degrees.

2) Preheat a heavy skillet over medium-high heat, and then add the oil and onions. Sauté them until they are golden brown. Add the mushrooms and continue sautéing until all the liquid has evaporated and the mushrooms have lightly browned. Add the pesto and mix with the mushrooms and onions.

3) In a large bowl mix together the turkey, milk, oatmeal, eggs, tomato sauce, Worcestershire sauce, oregano and mushroom mixture. Season well with salt and pepper. Press the mixture into a loaf pan, and bake until lightly browned on top and firm, about 1 hour.

* Remove the meatloaf from the oven and let cool for 10 minutes to make it easy to slice.

Courtesy of Sean Barker at Dad Fitness


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Ingredients:

• 2 tablespoons olive oil

• 2 onions, peeled and sliced

• 2 tsp of bottled basil pesto

• 4 button mushrooms, cleaned and chopped

• 2 pounds of ground turkey

• 1/2 cup of skim milk

• 1/2 cup of instant oatmeal

• 2 omega 3 enriched eggs

• 1/2 cup of your favorite tomato sauce

• A few dashes Worcestershire sauce

• 1 tablespoon dried oregano

• Sea salt and freshly ground black pepper to taste



http://0cad4ej2p7zy16fkz7bdy7uv0j.hop.clickbank.net/


Green Beret Garlic Wings

1) Preheat oven to 425F. In a small bowl, mix together the oregano, rosemary, cumin and salt. Lay the chicken wings on a baking sheet and season the chicken wings with this mixture.

2) Bake the chicken wings for 45 minutes. While the chicken is baking, mix together the oil, fresh basil, garlic, parmesan cheese and seasoning salt.

3) When the chicken is cooked through, toss the wings with the garlic, cheese and oil.

* Use Fat Free Sour Cream or Plan Yogurt for dipping

These wings maybe lower in calories but they make up for it in FLAVOR!

Here are 3 Additional Tips for Wicked Wings that cuts the fat and sugar from your normal pub grub wings that are usually battered, deep fried and drowned in sugar laden sauce that will send your pancreas into insulin overdrive.

1) Baked Is Better- Baking the wings in the oven or even grilling them removes a lot of the grease from the skin and avoids adding even more fat by frying them in oil.

2) Spice Not Sugar- Avoid drowning your wings in sugary bbq sauce and use fresh herbs and spices to bring them to life and create fiery flavors.

3) Ditch the Dressing- Stay away from the Ranch and Blue Cheese dressings for dips and opt for Fat-Free Sour Cream or even Plain Yogurt to cool down your palette after going heavy on the hot sauce.



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Ingredients:

• 1 teaspoon dried oregano

• 1 teaspoon dried rosemary

• 1/2 teaspoon ground cumin

• 1 teaspoon kosher or sea salt (1/2 tsp table salt)

• 2 1/2 pounds chicken wings

• 3 tablespoons extra-virgin olive oil (or melted butter)2 tablespoons minced fresh basil2 garlic cloves, finely minced

• 1/4 cup grated parmesan cheese

• 1/2 teaspoon seasoning salt (like Lawryʼs)





Mercenary Multigrain Fusili with Sausage1) Boil pasta for 12 mins and drain

2) Heat oil in skillet and saute garlic and onions for 5 minutes

3) Add peppers, tomatoes and sausage and cook through

4) Add cooked pasta to mixture and stir

5) Top with Romano cheese



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Ingredients:

• 1 box of multigrain fusilli pasta

• 6tsp of olive oil

• 1 onion chopped

• 2 cloved of garli

• 1 bell pepper chopped

• 6 sundried tomatoes chopped

• 4 Italian sausages diced

• a sprinkle of salt, pepper, oregano, parsley and chili flakes

• grated romano cheese





Super Soldier Bacon Wrapped Scallops1) Preheat broiler.

2) Rinse scallops under cold water to wash off any remaining grits of sand.

3) Dip sea scallops in melted butter. Sprinkle both sides of scallops with lemon pepper seasoning.

4) Wrap each with 1/2 slice of bacon. Fasten with toothpick.

5) Sprinkle freshly ground black pepper and oregano over bacon wrapped scallops

6) Broil, turning once, for 10 minutes or until bacon is crisp.



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Ingredients:

• 1 lb. sea scallops

• Lemon pepper seasoning

• 1/4 c. butter

• 1 lb. sliced bacon

• Black Pepper

• Dried Oregano





Paratrooper Peanut Butter Protein Balls1) Mix oats, protein , peanut butter and 1/2 cup of coconut in bowl

2) Slowly add water mixing until moist and sticky but not wet

3) Form into small balls and roll in plate of crushed walnuts and coconut flakes

4) Let cool in fridge for 1 hour



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Ingredients:

• 1.5 cups of instant oats

• 3/4 cup natural peanut butter

• 2 scoops of chocolate whey protein

• 1 cup of unsweetned coconut flakes

• 1 cup of crushed walnuts

• 3/4 cup of water





Scout Super Shake

Blend on high for 20 seconds..Drink up!



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Ingredients:

• 2 ice cubes

• 2 cups of water

• 2 scoops of protein powder

• 1 banana

• 1 spoonful of extra virgin olive oil

• 2 spoonfuls of ground flaxseed

• 1/4 cup of plain yogurt

• 1 cup of frozen mixed berries

• 2 nuggets of frozen spinach





Secret Spanish Scrambled Eggs1) Scrambled eggs in non stick skillet

2) Add chopped green onion, salt and pepper

3) When done add a dash of skim milk and some tex mix cheese and let sit for 5 minutes.



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Ingredients:

• 4 Whole Omega 3 Eggs

• 1 Green onion

• Pinch of Tex Mex Shredded Cheese

• Salt and pepper

• Splash of skim milk





Commando Crispy Crab Cakes1) Preheat oven to 425 F

2) Mix everything in a bowl except 1/2 cup of breadcrumbs

3) Using your hands form the crab cakes into patties.

4) Spread the remaining bread crumbs on a plate and coat each pattie in the crumbs.

5) Shape each breaded crab cake into patties the size of hockey pucks….

6) Place them on a non-stick baking sheet. I like to cover the baking sheet with parchment paper for no stick and easy clean-up.

7) Bake for 15 minutes or until brown and crispy.

Top with a spoonful of plain yogurt or seafood sauce. Enjoy!



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Ingredients:

• 1 can of crab meat

• 2 tbsp minced jalapenos

• 2 green onions

• 1/2 of minced red bell pepper

• 1 egg, slightly beaten

• 2 tsp dijon mustard

• juice of 1 lemon

• garlic seasoning

• salt and pepper

• 3/4 cup whole wheat bread crumbs





Terrorist Turkey Sausage Stir-FryFor the sausages: Pre-heat skillet over medium heat, then add sausages and 250ML (1 cup) of water. Cover and heat for 10 minutes, turning sausages once. Remove cover, and cook until golden brown (Approximately 10 minutes).

Slice up sausages and set aside.

For the veggies: Pour vegetables in a microwaveable dish with 1/4 cup of water. Add vegetables. Cook in microwave on high power for recommended time.Throw cooked sausage slices and cooked veggies back in skillet and stir and fry for a couple minutes.



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Ingredients:

• 1 pkg of Italian Turkey Sausage (hot)

• 1 bag of Artic Gardenʼs frozen mixed veggies (Thai)





Polynesian Pineapple Chicken Kabobs1) THREAD chicken and pineapple alternately onto 4 pre-soaked wooden skewers.

2) HEAT grill to medium heat. Grill kabobs 12 to 15 min. or until chicken is done, turning occasionally.

3) Serve a Summer Salad on the side using fresh baby spinach, garlic goat cheese, chopped cucumber and cantaloupe. Drizzle with extra virgin olive oil.



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Ingredients:

• 1 lb. boneless skinless chicken breasts, cut into 1-1/2-inch pieces

• 1 fresh pineapple, peeled, cored and cut into 1-1/2-inch chunks

• seasoning of choice for chicken





Cadet Crockpot Pulled Pork Sandwiches1) Put pork, beer, broth, onions and spices in crock pot.

2) Cook on low for 6 hours.

3) When done shred the meat with a fork, and place back in crock pot with remaining sauce and stir to coat.

4) Serve on toasted multi-grain rolls with coleslaw on the side.



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Ingredients:

• 1 boneless pork loin roast

• 1 can of beer

• 1 can of beef broth

• 1 large sliced onion

• 1/2 cup of bbq sauce

• dash of garlic powder

• paprika

• cayenne

• sea salt

• pepper





Jacked & Juicy Chicken Tacos1) First, make the guacamole: In a mixing bowl, combine the avocado, garlic, cilantro, and

juice of one lime. Mix thoroughly and season with salt and pepper.

2) Preheat a grill on medium high. Drizzle a bit of olive oil over the chicken pieces and then rub them with the cumin, and chili powder or cayenne. Sprinkle on some salt and pepper. Add the chicken, whole jalapenos, and onion rings to the grill. Cook the chicken for 4 to 5 minutes on each side until itʼs lightly charred and firm to the touch. Cook the jalapenos and onions for the same amount of time, turning them to make sure they caramelize evenly.

3) Serve the grilled chicken with the guacamole, grilled vegetables, hunks of fresh lime, and more cilantro.

Eat with warm corn tortillas and black beans.



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Ingredients:

• 12 oz boneless, skinless chicken thighs

• 1 ripe avocado, peeled and pit removed

• 1 clove garlic, finely minced

• 1/4 cup chopped fresh cilantro, plus more for garnish

• 2 limes (1 quartered)

• Salt and pepper, to taste

• Olive oil

• 1 tsp ground cumin

• 1 tsp chili powder or 1/2 tsp cayenne pepper

• 4 jalapeno peppers

• 1 large yellow onion, peeled and sliced into 1/4-inch rings





Cavalry Chicken Roll-Ups1) PREHEAT oven to 400°F.

2) Place 2 of the chicken breasts in large freezer-weight resealable plastic bag.

3) Pound chicken with the side of a heavy can, rolling pin or meat mallet until chicken is 1/4-inch thick.

4) Remove chicken from bag; set aside. Repeat with remaining 2 chicken breasts.

5) Place chicken, top-sides down, on large cutting board.

6) Spread each breast with 2 Tbsp. of the cheese and 1 Tbsp. of the salsa. Starting at one of the short ends, tightly roll up each chicken breast.

7) EMPTY coating mixture into pie plate. Moisten chicken roll-ups with water; add to coating mix, turning over to evenly coat all sides. Place, seam-sides down, in foil-lined 8-inch square baking dish.

8) BAKE 30 to 35 min. or until chicken is cooked through (170°F), topping chicken with the remaining salsa and remaining cheese for the last 5 min. of the baking time.



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Ingredients:

• 4 small boneless skinless chicken breasts (1 lb.), pounded to 1/4-inch thickness

• 1 cup Tex Mex Shredded Cheese, divided

• 1/3 cup thick and chunky salsa, divided

• 1 pouch SHAKEʼN BAKE Classic Herb and Parmesan Crusted





Vietnam Vegetarian Lasagna1) Cook noodles according to package directions.

2) Sauté onion and pepper in oil until tender.

3) Add spinach; cook until just wilted. Stir in pasta sauce and heat through.

4) Season to taste with salt and pepper.

5) Mix together ricotta, feta, Parmesan cheeses and egg.

6) In 13 x 9-inch (3 L) baking dish, layer ¼ of the pasta sauce. Top with three lasagne noodles, ¼ sauce and three more noodles. Spread cheese mixture over noodles. Top with three more noodles, ¼ sauce, remaining noodles and ¼ sauce. Sprinkle mozzarella cheese over top.

7) Cover and bake in preheated 350ºF (180ºC) oven for 45-50 minutes or until cooked through. Let stand 10 minutes before serving.



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Ingredients:

• 12 whole wheat Lasagne Noodles

• 1 onion, finely diced 1 red pepper, finely diced1-2 tbsp olive oil 15-30 mL

• 6.5 oz spinach, trimmed and chopped

• 1 jar (700 mL) Pasta Sauce

• Salt and freshly ground pepper

• 500grams ricotta or cottage cheese 1 cup crumbled feta cheese

• 1/3 cup grated Parmesan cheese

• 1 egg, beaten

• 1-1/4 cup grated mozzarella cheese Use This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet Days




Isabelʼs Oatmeal ConcoctionIn order to make this a fast and easy breakfast, I cook the oatmeal the night before (while Iʼm cooking dinner) or make 2-3 servings of it at once and store in the refrigerator for the next few days.

I put my serving of oatmeal in a saucepan and heat up. Once the oatmeal is really hot, I crack the eggs right into the oatmeal (like egg drop soup) and stir them into the oatmeal without breaking the yolk. The whites and the yolk cook in the hot oatmeal. I then sweeten it with a bit

of stevia and cinnamon.

I love it! And it takes me less than 10 minutes to make in the morning. Youʼve got to try this one. You will either thank me or youʼll make fun of me like my husband.

Courtesy of Isabel at The Diet Solution


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Ingredients:

• ½ cup dry oatmeal (slow cook oats, not instant) made with water.

• 2 organic eggs

• Cinnamon and stevia to sweeten (optional)



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Warm and Nutty Cinnamon Quinoa1) Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat.

2) Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed.

3) Turn off heat; let stand covered 5 minutes.

4) Stir in blueberries and cinnamon (you can also add a little stevia to sweeten); transfer to four bowls and top with pecans or walnuts.



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Ingredients:

• 1 cup coconut milk

• 1 cup water

• 1 cup organic quinoa, ( rinse quinoa before cooking)

• 2 cups fresh blueberries

• 1/2 teaspoon ground cinnamon

• 1/3 cup chopped pecans or walnuts


✔ Carb Load Protein+ Cleanse Balance



DSP Approved Shepherdʼs Pie1) Steam cauliflower so you can mash it or put it in the blender so they resemble mashed

potatoes.

2) While the cauliflower is cooking , melt 4 Tablespoons butter (1/2 a stick) in large frying pan.

3) Sauté onions in butter until tender over medium heat (10 mins). If you are adding vegetables, add them according to cooking time. Put any carrots in with the onions. Add corn or peas either at the end of the cooking of the onions, or after the meat has initially cooked.

4) Add ground buffalo or turkey and sauté until no longer pink. Add salt and pepper. Add worcesterchire sauce. Add half a cup of beef broth and cook, uncovered, over low heat for 10 minutes, adding more beef broth as necessary to keep moist.

5) Put cauliflower in the blender until they resemble mash potatoes with remainder of butter, season to taste.

6) Place beef and onions in baking dish. Distribute cauliflower on top. Rough up with a fork so that there are peaks that will brown nicely. You can use the fork to make some designs in the potatoes as well.

7) Cook in 400 degree oven until bubbling and brown (about 30 minutes). Broil for last few minutes if necessary to brown. Watch this carefully, as your cooking time will be less because you are using cauliflower.



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Ingredients:

• 1 1/2 lbs ground buffalo or turkey

• 1 onion chopped

• 1-2 cups vegetables – chopped carrots, corn, peas

• 1 1/2 – 2 lbs cauliflower

• 8 tablespoons butter (1 stick)

• 1/2 cup beef broth (use low sodium)

• 1 teaspoon Worcestershire sauceSea salt, pepper, other seasonings of choice





Vegetable FrittataA frittata is like a no-flip omelet or a no-crust quiche – a fast egg dish that can be made with any combination of vegetable, meat, and cheese that you can imagine.

1) Heat butter in large skillet over medium-high heat. Add onion and mushrooms and cook, stirring, for 1-2 minutes, or until onions are translucent.

2) Add chopped vegetables and marjoram. Saute until vegetables turn bright green and begin to soften. Reduce heat to medium or medium-low.

3) Meanwhile, break eggs into a small bowl. Add milk, mustard, and black pepper. Use a fork to break yolks gently, without whisking (mixture will look marbleized), and pour eggs over vegetables in skillet. Cook over medium heat until eggs are set.



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Ingredients:

• 2 tbsp butter (or coconut oil)

• ¾ cup chopped red onion

• 1 lb mushrooms (or red peppers), sliced

• 4 cups chopped low-GI vegetables (e.g., broccoli, cauliflower, zucchini, artichoke hearts, asparagus, spinach)

• 2 tbsp minced fresh marjoram

• 8 medium eggs

• ¼ cup milk

• 3 tsp dry mustard (or 2 tsp prepared mustard)

• 1 tsp freshly ground black pepper

• 1 tsp Spike vegetable seasoning (or salt)





Kidney Bean and Mushroom Veggie Burger1) Process carrot in food processor until grated.

2) Add oats and beans and pulse a few times.

3) Add remaining ingredients and process until well combined but still slightly coarse.

4) Chill for at least 45 minutes, and then form into 4-6 patties.

5) Broil for 5-6 minutes on each side.

You could also cook these mushroom veggie burgers on the grill, or pan fry in coconut oil.



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Ingredients:

• 1 medium carrot

• 1 cup oats

• 1 14 ounce can kidney beans, drained

• ½ cup mushrooms

• ½ onion

• 1 medium carrot

• ½ red or yellow bell pepper

• 1 egg

• 2 tbsp organic ketchup (optional as it adds sugar)

• ½ tsp garlic salt





Veggie Vegetarian ChiliYou can freeze this chili and keep it on hand to reheat for a quick and easy lunch or dinner solution.

1) Heat the butter or coconut oil in a large pot over medium heat.

2) Cook and stir the garlic, onion, and carrots in the pot until tender.

3) Mix in the green bell pepper and red bell pepper. Season with chili powder. Continue cooking 5 minutes, or until peppers are tender.

4) Mix the mushrooms into the pot. Stir in the tomatoes with liquid, black beans with liquid, kidney beans with liquid, and pinto beans with liquid. Season with cumin, oregano, basil, and garlic powder. Bring to a boil.

5) Reduce heat to medium, cover, and cook 20 minutes, stirring occasionally.



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Ingredients:

• 1 tbsp butter or coconut oil

• 3 cloves garlic, minced

• 1 cup chopped onion

• 1 cup chopped carrots

• 1 cup chopped green bell pepper

• 1 cup chopped red bell pepper

• 2 tbsp chili powder• 1 ½ cups chopped fresh

mushrooms• 1 28 ounce can whole

peeled tomatoes with liquid, chopped

• 1 15 ounce can black beans, undrained

• 1 15 ounce can kidney beans, undrained

• 1 15 ounce can pinto beans, undrained

• 1 tbsp cumin• 1 ½ tbsp dried oregano

• 1 ½ tbsp dried basil

• ½ tbsp garlic powder





Spanish TortillaThis potato omelette is a traditional Spanish tapa, or appetizer, but itʼs equally good for breakfast or brunch.

1) Slice the potatoes as thin as possible and dry with a paper towel.

2) Saute potatoes and onions in olive oil over medium heat, turning frequently, until golden brown (about three minutes).

3) Meanwhile, beat the eggs with salt and pepper until foamy, 1-2 minutes.

4) Pour the eggs over the potatoes, cover, lower the heat, and cook for about 5-7 minutes, until the omelette is set and the bottom is golden brown.

5) Slide the omelette onto a plate, cover with the other plate, flip, and slide the omelette back into the pan, so that the cooked side is on top.

6) Cover and cook for about 5 minutes longer.

7) Cut into wedges and serve.



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Ingredients:

• 1 pound potatoes (preferably sweet potatoes), peeled

• 1 large onion, diced

• ¼ cup olive oil

• 5 eggs

• Salt and pepper





Tangy Egg Salad – No Mayo Recipe1) Mash eggs together well in a medium sized bowl. I use a fork and/or potato masher.

2) Add green onions and stir.

3) Add remaining ingredients and mix well.

4) Cover and refrigerate overnight.



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Ingredients:

• 2 hard boiled eggs, peeled

• 2 green onions, finely chopped – green parts only

• 1 tsp worchestershire sauce

• 1 tbsp Dijon mustard, + more for spreading

• 1 tbsp lemon juice

• Salt and pepper, to taste, + additional pepper





Breakfast Burritos1) Heat the butter, add onion, and sauté for 3-4 minutes, stirring frequently.

2) Scramble the eggs.

3) Add eggs to onions. Cook for 2 minutes; add tomato, soy sauce, and herbs; and heat until warm. Stir in walnuts and optional cheese and remove from stove.

4) Place half of mixture in a line in the center of each tortilla, leaving 1 inch at either end of the line. Fold each end up to the filling, then fold in one side. Roll. Voila, your breakfast burritos!

Notes: You can leave out the tomato and/or walnuts and/or add other veggies… pretty much whatever you like!

If you donʼt have any tortilla, you can just serve the filling with some sprouted grain toast or some raw veggies.



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Ingredients:

• 1-2 tbsp butter

• ½ cup onion, chopped

• 2-3 eggs

• 1 small tomato (preferably Roma), chopped

• 1-2 tbsp fresh herbs (thyme, rosemary…), minced

• 2 tbsp soy sauce (wheat free preferably)

• ¼ cup chopped walnuts or pecans

• 2-3 tbsp grated raw cheese (optional)





Spanish Tortilla with Zucchini1) Place grated zucchini in colander, toss with 1 tsp salt, and set in sink or over a bowl to

drain.2) Heat oil, reduce heat to medium-low, add potatoes, onion, and ½ tsp salt, and sauté,

stirring occasionally, for 30 minutes. If potatoes start to brown, reduce heat.3) Squeeze handfuls of zucchini to get rid of as much water as possible, and add the

zucchini to the potatoes. Sauté, stirring occasionally, for another 15 minutes. Remove from heat, and use the slotted spoon to transfer vegetables to a large bowl, allowing excess oil to remain in the pan.

4) In the small bowl, beat the eggs with remaining ½ tsp salt, nutmeg, and pepper, then stir into the vegetables.

5) Pour into pan, press everything down lightly, and cook, covered, over very low heat.6) After 7 minutes, use a rubber spatula to gently lift up one side and check the color of the

bottom. When the tortilla is just about set and the bottom is lightly golden (no more than 12 minutes total), remove from heat and let stand, still covered, 5-10 minutes, until set.

7) Run rubber spatula all the way around the pan to make sure the tortilla isnʼt stuck anywhere. Place plate upside-down over pan and quickly (and carefully!) flip both, so that the top of the tortilla is now the bottom.

8) Slide tortilla back into the pan and cook over low heat for another five minutes. Let cool and serve.

Notes: No need to peel the potatoes – they are soft and delicious in this tortilla, plus thereʼs lots of nutrients in the skin.This is a strange recipe in that itʼs good hot, but itʼs great at room temperature, so the leftovers are even better than the original dish.



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Ingredients:

• 1 large or 3 small zucchini, grated (about 1 pound)

• 2 tsp salt

• ¾ cup olive oil

• 1 lb potatoes, scrubbed* and diced into ½-inch cubes

• 1 large onion, chopped

• 5-6 eggs

• Dash of nutmeg





Taco Seasoned Beef Low Carb Dinner1) Sautee the ground beef or buffalo in a large pan. I often donʼt even need to add any oil

as the natural fats in the meat help it cook without sticking. Make sure to stir and cut up the meat in small pieces with your spatula as it cooks.

2) Once the meat is cooked through, add 2 Tbsp of the above Taco Seasoning (or Taco Seasoning of your choice.)

What can you do with this taco seasoned meat? I love to put it over a large salad of romaine lettuce, chopped tomatoes, cucumbers and celery and add salsa on top.

My husband loves to put it on Sprouted Grain Tortillas, Spelt Tortillas or Rice Tortillas that we purchase at our local health food store.

A good friend of mine uses large leaves of Romaine Lettuce and makes “Lettuce Taco Wraps”. If you have a bit of time, you can even add some fresh guacamole to your salad or wrap.

Oh, and did I mention this taco meat freezes and re-heats really well? You can make a big batch and freeze in smaller containers for later use.



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Ingredients:

• 1 pound ground grass fed Beef or Buffalo (both work great)

• 2 Tablespoons Do-it-Yourself Taco Seasoning

• Do-it-Yourself Taco Seasoning Recipe (Great to make ahead of time and always keep on hand)

• 6 Tablespoons Chili Powder

• 2 Tablespoons Cumin

• 4 Tablespoon Paprika

• 3 Tablespoons Onion Powder

• 1 Tablespoon garlic powder

• 1 Teaspoon cayenne pepper (this makes it spicy. add more or less depending on how you like it) Use This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet Days




Daveʼs Anabolic Blueberry Oatmeal1) In a big bowl, mix all the ingredients (except for the frozen blueberries)

2) Cook in a microwave for about 3-4 minutes (cooking time varies from one microwave to another) - stir the mix 2 minutes after cooking has started so it doesn't stick or create chunks

3) Once the mix is cooked, add the frozen blueberries, mix everything and enjoy!

Courtesy of Dave Ruel at Anabolic Cooking


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Ingredients:

• 3/4 cup oatmeal

• 8 Egg Whites

• 1/2 scoop (15g) of Chocolate Protein Powder

• 2 teaspoons of Pure Cocoa Powder

• 1/2 teaspoon of Stevia

• 1 tbsp of Flax Oil

• 1 cup of frozen Blueberries

• 1/4 cup of water



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Low Carb Spinach Scramble1) Cook and drain the spinach. Season it with salt and pepper while still warm. Cover and

set aside.

2) In medium skillet coated lightly with cooking spray - set to medium heat - cook the onion and red pepper until tender.

3) Add the eggs and scramble until completely set.

4) To serve, make a bed of spinach on a serving plate. Top with the scrambled eggs. Add additional seasoning if desired.



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Ingredients:

• 6 Egg Whites

• 2 Eggs (with yolks)

• 1 cup cooked and drained Spinach (fresh or frozen)

• Salt and Pepper - to taste

• 1/4 cup chopped Onion

• 1/4 cup chopped Red Pepper





Rising Sun Scramble1) In a skillet at medium-high heat, cook the garlic and ginger in olive oil until golden. Then

add the mushroom, red pepper and scallion with the soy sauce, cook for about 2 minutes. Cover and set aside.

2) In a medium skillet coated lightly with cooking spray - set to medium heat - scramble the eggs and egg whites.

3) Just before the eggs are completely cooked, add the veggies and mix everything.



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Ingredients:

• 6 Egg Whites

• 2 Eggs (with yolk)

• 1 cup of chopped Mushrooms

• 1/2 cup of chopped Red Pepper

• 2 tbsp of Scallion (green onions)

• 12 Snow Peas (cut in small pieces)

• 1 tablespoon of Olive Oil

• 1 teaspoon of Ginger

• 1 teaspoon of Garlic

• 1 tbsp of low-sodium soy sauce





Sweet Potato and Spinach Frittata1) Preheat an oven to 350 degrees F (175 degrees C). Prepare baking dish.

2) Heat olive oil in a medium skillet over medium heat. Place potatoes in the skillet, cover, and cook about 10 minutes, until tender but firm.

3) Mix in spinach, green onions, and garlic. Season with salt and pepper. Continue cooking 1 to 2 minutes, until spinach is wilted.

4) Whisk the egg, egg whites and milk in a small bowl; then pour over vegetables. Sprinkle cheddar cheese over the frittata. Cook for 3-5 minutes, or until eggs are set on the bottom.

5) Bake in the preheated oven until set in the middle, 20 to 25 minutes.



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Ingredients:

• 1 tablespoons Olive Oil

• 1 Medium Sweet Potato

• 1/4 cup chopped Onion

• Pinch salt

• 1 cup of fresh Spinach

• 1Egg

• 6 Egg Whites

• 1/4 cup shredded low fat cheddar cheese

• 1/3 cup of Skim Milk

• 1 tsp of crushed Garlic





Baked Crispy Chicken Nuggets1) Preheat oven to 400 Degrees F. Prepare baking sheet by lining with parchment paper or

coating lightly with best-quality olive oil.

2) Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.

3) Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.

4) Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.

5) Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10-15 minutes or until golden.



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Ingredients:

• 3 boneless, skinless chicken breasts weighing about 6 oz. each

• 1/4cup/60ml of oat bran

• 1/4cup/60ml of wheat germ

• 1 Tbsp / 15 ml coarsely ground flaxseed

• 1/4 cup / 60 ml coarsely ground almonds

• 1/2tsp/21/2ml sea salt

• 1/2 tsp / 2 1/2 ml white pepper

• Pinch garlic powder

• 1/2 cup / 120 ml water or low-sodium chicken broth

• 1 large egg white, lightly beaten





Chicken Marsala1) Sprinkle red pepper flakes, salt and pepper over chicken and set aside

2) Bring chicken broth to a low-boil in a saucepan over medium heat. Add Mush- rooms, Garlic and Shallots, then simmer for about 15 minutes until sauce reduces

3) Grill chicken for about 5-6 minutes each side or until cooked

4) Return sauce to stove and whisk in the yoghurt

5) Serve by topping chicken with sauce and rosemary



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Ingredients:

• 4 chicken breasts (boneless, 6oz each)

• 3 cups of low-sodium Chicken broth

• 8 sliced Mushrooms

• 2 minced Shallots

• 1/2 teaspoon of Red Pepper flakes

• 1/2 teaspoon of Garlic

• 1 teaspoon of Rosemary

• 4 teaspoons of fat free Yoghurt

• Salt and Pepper





Buffalo (Bison) Burgers1) Heat olive oil over medium heat in a skillet. Cook the onion until soft and golden. Set

aside.2) Meanwhile, in a large bowl, mix together egg whites, oat bran, sweet potato, oregano,

sea salt and pepper.3) Stir in onions and bison. Mix the ingredients together with clean hands until just

combined. Take a handful of the meat and create 4 flat patties.4) Grill the patties on each side until the burgers reach desired doneness.



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Ingredients:

• 1 lbs of Ground Buffalo

• 1 Tbsp of olive oil

• 1 chopped onion

• 2 egg whites

• 1/4 cup oat bran

• 1/4 cup cooked, mashed sweet potato

• 1 teaspoon oregano

• 1/2 teaspoon sea salt

• 1/2 teaspoon ground black pepper





Grilled Blueberry Salmon Steaks1) Pour 1/2 cup of chicken broth, vinegar, orange zest, and honey into a saucepan. Bring

to a boil over high heat, and then reduce heat to medium.

2) Dissolve flour in 1/4 cup of chicken broth, and stir into the simmering sauce. Cook and stir until the sauce thickens. Stir in the blueberries and chives, and keep warm over low heat.

3) Preheat grill to medium high heat.

4) In a large skillet, coated with olive oil, cook salmon for about 4 minutes per side. Serve with blueberry sauce.



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Ingredients:

• 4 Salmon Steaks (6oz each)

• 1 Tbsp Olive Oil

• 1/4 cup Balsamic Vinegar

• 2 Tbsp of Orange Zest

• 1 teaspoon of Honey

• 1 Tbsp Whole Wheat Flour

• 3/4 cup of Low-Sodium Chicken Broth

• 1 cup fresh Blueberries

• 2 tsp chopped Chives





Creole Tilapia1) Meanwhile, coat a large skillet with cooking spray. Over medium-high heat, cook the

onion, celery, and carrot for 5 minutes, or until tender

2) Add the tilapia and cook for 3 minutes. Carefully turn the fish and add the tomatoes and herbs.

3) Season with salt and pepper to taste. 4. Simmer for 2 minutes, or until the fish flakes easily.

Quick Tip: Serve over Brown Rice



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Ingredients:

• 4 Tilapia Filets (6oz each)

• 1 Onion, diced

• 2 Celery Sticks, sliced

• 2 large carrots, sliced

• 1 cup canned diced tomatoes

• Salt and Pepper





Beef & Broccoli Stir Fry1) Heat olive oil in a large skillet and add the prepared vegetables.

2) Cook, stirring until veggies are crisp tender and onions are browned. Put aside.

3) Stir in the beef strips, cook until desired doneness.

4) In a small bowl, combine the remaining ingredients, stirring to dissolve the flour; add to the beef mixture and cook stirring constantly until sauce thickens



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Ingredients:

• 1 teaspoon olive oil

• 3 cups broccoli

• 2 thinly sliced carrot

• 1 onion, cut into wedges

• 6 oz. sirloin steak cut into strips

• 3 tbsp low sodium chicken or beef broth

• 1 tbsp reduced sodium soy sauce

• 1 teaspoon whole wheat flour

• 1/2 teaspoon Stevia





Classic Tuna Melt Patties1) Mix all ingredients except cheese together in a small bowl

2) Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray

3) Make two small patties and cook until both sides are brown



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Ingredients:

• 16oz. can tuna, drained

• 1 egg white, beaten

• 2 tablespoon of oatmeal

• 2 tablespoon of onion, diced (or 1/4 teaspoon of onion powder)

• 1/4 teaspoon garlic powder

• salt & pepper





Banana Maple Protein Snack Wraps1) In a separate bowl, mash banana and protein powder together with a fork until

combined.

2) Spread the peanut butter onto the tortilla. Top with the banana mixture.

3) Sprinkle with almonds, then drizzle with maple syrup.

4) Roll the wrap and enjoy!



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Ingredients:

• 1 8" 100% Whole Wheat Wrap

• 1 medium banana

• 1 tablespoons of all natural peanut butter (or almond butter)

• 1 tablespoon of slivered almonds

• 1 scoop of vanilla protein powder

• 1 tablespoons of sugar free maple syrup





Strawberry Meringues1) Preheat the oven to 250 degrees F.

2) In a large mixing bowl, beat 6 egg whites and 1/4 tsp of cream of tartar with an electric mixer on medium-high speed, until the egg whites become fluffy and hold stiff peaks.

3) Scoop this mixture out into two large ball-like portions on a baking sheet lined with parchment paper.

4) With the back of a large spoon, depress the middle of each portion to form a pocket (this is where the fruit will go).

5) Bake in the oven until the mixture turns light golden brown, between 5 and 10 minutes. Remove from oven and set aside to let cool.

6) Cut up 2 cups of strawberries and mix in a bowl with Stevia. Add the protein powder to this mixture, 1 scoop at a time, mixing well. Once these dry ingredients are mixed together, add water – 1 tbsp at a time – until the mixture becomes creamy.

7) Pour the strawberry mixture into the meringue pockets, letting it flow over the sides. Serve cool.



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Ingredients:

• 6 egg whites

• 1/4 tsp cream of tartar

• 2 cups sliced strawberries

• 2 tbsp Stevia

• 4 scoops vanilla or strawberry protein powder





Apple & Cinnamon High Protein Muffins1) In a blender, mix All the ingredients (except for the diced apple), blend until the mix get

thick

2) Add the diced apple and stir (with a spoon or spatula)

3) Poor the mix in a muffin cooking pan, Cook at 350 degrees F until cooked (about 30mins)



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Ingredients:

• 3/4 cup oatmeal

• 1/4 cup Oat Bran

• 6 Egg Whites

• 1/2 scoop (15g) of Vanilla Protein Powder

• 1/4 teaspoon of Baking Soda

• 1 teaspoon of Stevia

• 1 tbsp of Flax Oil

• 1 diced Apple

• 2 Tbsp of Unsweetened Apple Sauce

• 1/2 teaspoon of Cinnamon

• 1/2 teaspoon of Vanilla Extracts





Roasted Chicken Breast with Spinach and Walnuts Stuffing

1) Pre-heat oven to 400 degrees. Butterfly Chicken Breasts (cut along side and lay out flat leaving attached at one end like a book) and lay out flat on cutting board. You can pound it slightly to flatten a bit if you want.

2) Rub both sides with olive oil and season well with salt and pepper.

3) Lightly wilt spinach in non-stick pan, or if using frozen just thaw.

4) Spread roasted garlic paste onto one half on inside of chicken breasts.

5) Sprinkle with crushed walnuts.

6) Place spinach on top of walnuts.

7) Fold top over and place on a rack fitted inside a sheet pan or roasting pan.

8) Place chicken in oven and bake for 20 minutes on 400. Then reduce heat to 325 and roast for an additional 30 minutes, or until inside stuffing reaches 145 degrees.

9) Let rest for 15 minutes before slicing.



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Ingredients:

• 4 large fresh chicken breasts, boneless and skinless (average 8oz per breast)

• 4 cups fresh spinach

• 2 Tbsp of garlic

• 1/4 cup walnuts crushed

• Salt

• Fresh ground black pepper

• Olive oil (not extra virgin)





High Protein Pancakes1) First heat a frying pan until hot and then reduce to medium temperature.

2) After mixing together all the ingredients in a blender, spray some pam (or other cooking spray), drop by spoonful onto the plan, flipping when bubbles start to form.

3) Make about 6 pancakes.



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Ingredients:

• 1/4 cup oatmeal

• 6 egg whites

• 1 tbsp ground flax

• 1/2 tbsp cinnamon

• 1/4 teaspoon of Baking Soda

• 1 teaspoon of Stevia





Mashed Cauliflower “Potatoes”1) Cut the cauliflower into florets of roughly equal size.

2) Steam the cauliflower for about 15 to 20 minutes or until very tender.

3) Drain. Mash with a fork or a hand held potato masher in pan with butter, salt and pepper and garlic.

Although a few potatoes once in a while will not make you fat, these are a great lower-carb highly nutrient-dense mashed potato substitute.

The thing about cruciferous vegetables like cauliflower, broccoli, brussels sprouts, kale and cabbage is that they contain those unique phytonutrients such as indole-3 that fight estrogenic chemicals in our environment that can cause weight gain. Result—eating these kinds of veggies helps you burn up fat!

Cauliflower is also loaded with vitamin C, fiber, minerals, and special compounds such as glucosinolates and thiocyanates, which are especially abundant in the cruciferous vegetables such as broccoli, cauliflower, and cabbage and help prevent cancer.

Courtesy of Mike Geary at Fat Burning Kitchen and The Truth About Abs


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Ingredients:

• 1 head cauliflower, cut into smaller florets

• 3/4 cup water

• 3 Tbsp grass fed butter ( I donʼt measure this, just put in a big chunk of it)

• Sea salt

• Fresh ground pepper

• Minced garlic, optional



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http://tacfitcom4.mikegeary1.hop.clickbank.net/




Stuffed Quinoa Peppers1) Heat oven to 350 degrees.

2) In a frying pan over medium heat, brown the beef in the oil, then add in the onion, garlic, zucchini, mushrooms, oregano, basil, and salt.

3) Cook about 5-7 minutes while stirring.

4) Add in tomatoes and quinoa, and cook a few more minutes until liquid is absorbed some.

5) Divide meat mixture up into the pepper “cups” and bake in oven, covered with foil for about 20-30 minutes.

6) Add cheese slices on top of peppers when there is about 10 minutes of cooking time left.

7) Generously sprinkle parsley over peppers and serve.

Quinoa is making an appearance in grocery stores and restaurants these days, often as a substitute for rice, or in pilafs or stuffing. Quinoa is not really even a grain, but a seed and full of high-energy nutrition. Quinoa is a very good low glycemic carbohydrate source; rich with manganese, magnesium, calcium, copper, iron, phosphorus, vitamin E, and several B vitamins. The protein in quinoa is superb; in fact it contains an almost perfect balance of all 8 essential amino acids needed by humans.



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Ingredients:

• 1 lb of grass fed ground beef

• 2 Tbsp of olive oil• 2-3 red, yellow or green

bell peppers, seeded and sliced in half and

• placed in a small (8”x8”) baking dish with sides

• 1 medium red onion, chopped coarsely

• 2 cloves of garlic, minced

• 1 small zucchini, cut in small pieces

• ½ lb of fresh mushrooms, sliced, any variety

• 1-2 tsp of dried or fresh oregano (use double the amount if fresh)

• 1-2 tsp of dried or fresh basil (use double if fresh)

• 1 small can of organic, chopped tomatoes or

• 2-3 small fresh tomatoes, chopped

• Hot pepper flakes, to taste

• Sea salt, to taste• 3-4 cups cooked quinoa

• Handful of chopped fresh parsley

• Several slices of your favorite grass fed cheese Use This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet Days








Healthy Fat-Burning Chocolate Pudding1) Put the avocado and almond butter into a bowl and mash together with a fork until

smooth.

2) Then add all of the other ingredients into the bowl and mix together vigorously until all is mixed and smooth.

If everything went right, the consistency will be similar to pudding... except normal pudding makes you FAT with loads of sugar! My healthy pudding recipe will actually HELP you to burn fat, control cravings, and satisfy your body's need for micro-nutrients, protein, healthy fats, and fiber.

If the pudding ends up too thick, simply add a bit more almond milk or coconut milk for more moisture.

If you want to get a little wild and add some more nutrient-rich additions, feel free to add some chopped pecans, chia seeds, rice bran, or walnuts at the end.



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Ingredients:

• 1/2 of a ripe avocado (soft to touch)

• approx 3 tablespoons of almond butter (preferably raw if possible)

• approx 1/4 cup of unsweetened almond milk or coconut milk

• 2 heaping tablespoons of organic cocoa powder

• 1/2 teaspoon of vanilla

• 1 or 2 packets of stevia (or to your desired sweetness level)

• 1/2 to 3/4 of a scoop of chocolate protein powder

• just a small pinch of salt









Lean-Body Chocolate Peanut Butter "SuperFood" Fudge1) Start by adding the coconut milk (cans of organic coconut milk are available at most

health food stores and possibly even your grocery store) and vanilla extract to a small saucepan on VERY low heat -- the lowest heat setting.

2) Break up the extra dark chocolate bar into chunks and add into pot.

3) Add the nut butters and the stevia, and continuously stir until it all melts together into a smooth mixture.

4) Then add the raisins, nuts, seeds, protein powder, oat bran, and rice bran and stir until fully blended. If the mixture becomes too thick or dry consistency, just add a small amount more coconut milk. If the mixtures seems too wet, keep in mind that it will solidify a good bit once it goes in the fridge.

5) Spoon/pour the fudge mixture onto some waxed paper in a dish and place in the fridge until it cools and solidifies together (3-4 hours). Cut into squares once firm and place in a closed container or cover with foil in fridge to prevent it from drying out.

Enjoy small squares of this delicious healthy "super-food" fudge for dessert and for small snacks throughout the day. This is about as good as it gets for a healthy yet delicious treat!

Even though this is a healthier dessert idea that's lower in sugar and higher in nutrition than most sweet treats, keep in mind that it is still calorie dense, so keep your portions reasonable.



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or Ingredients:

• 3/4 cup organic coconut milk

• 1 bar (3-5 oz. bar works well) of bakers unsweetened chocolate - 100% cacao content

• 4-5 tablespoons of peanut butter or your favorite nut butter

• 3/4 cup raisins or dried cranberries or goji berries

• 1/2 cup whole raw almonds or other nuts

• 1/4 cup raw chopped pecans

• 1 scoop, about 25 gms of your favorite protein powder

• 3 Tbsp chia seeds, hemp seeds, and/or flax seeds

• 2 Tbsp rice bran • 2 Tbsp whole oats or oat

bran• 1/2 teaspoon vanilla

extract• A little natural stevia

powder to sweeten • add a small touch of real

maple syrup if you want a more "blended" sweetness flavor


✔ Carb Load ✔ Protein+ Cleanse Balance







Geary's Fat-Burning Chili Recipe1) Use a large pot and start with the olive oil and ground meat cooking. Just start adding

all of the diced vegetables and other ingredients as you get them ready.

2) Once it's all together and cooking in the pot, reduce heat to low and simmer for 40-50 minutes.

3) Top each bowl with freshly diced ripe avocado (even more satisfying healthy fats) and sprinkle with shredded raw grass-fed cheese.

Save the leftovers and bring healthy lunches or mid-meals with you to work each day.

It doesn't get any more nutrient dense than this! This is the type of meal that is so dense in micro-nutrients, that it will satisfy your body's needs for nutrition (hence, eliminating cravings), but do it without overloading on calories.



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or Ingredients:

• 1 1/2 lbs of a healthy type of ground meat

• 1 large red pepper diced

• 5-6 jalapeno peppers diced

• 2 onions diced• 2 tbsp extra virgin olive oil

• 1 large can crushed tomatoes or 5-6 large fresh tomatoes diced

• 1 can of kidney beans or black beans

• half a bag of frozen chopped spinach

• 2 tbsp molasses

• 2-3 squares of extra dark chocolate

• 1 or 2 tbsp of chili powder

• 1 or 2 tsp of cumin

• 1 or 2 tbsp of crushed garlic

• a small touch of celtic sea salt

• 1/2 cup oat bran

• chopped cilantro

• avocado









Peach Protein Ice Cream

Mix in a blender to a thick, ice-cream like consistency.

Delicious! Great dessert to split with someone, or even a good meal in itself for breakfast or as a mid-meal



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Ingredients:

• 4 oz. milk

• 1/4 cup coconut milk

• 8 oz. container vanilla yogurt

• a handful of frozen peach slices

• 15-20 grams of vanilla protein powder

• a touch of stevia powder if desired extra sweetness









Pumped-Up Pumpkin MixMix everything together in a huge bowl and split into 5-6 containers (approx 16 oz containers work well), and you've got a quick healthy meal for each weekday.

Adjust the quantities of the ingredients if you want less calories or more calories per meal.

If you dig pumpkin pie, you'll love this little nutrient-dense, antioxidant-rich, protein-packed treat!



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Ingredients:

• two 15-oz cans of pure 100% pumpkin pack

• one 15-oz container of ricotta cheese

• one 32-oz container of vanilla yogurt

• one scoop (about 25 grams) of vanilla protein powder with no artificial sweeteners

• 3/4 cup raisins or currants

• 3/4 cup chopped walnuts or pecans

• 1/4 cup chia seed and/or hemp seed

• 1/4 cup rice bran

• cinnamon to season to taste (1/2 to 1 tsp works well)

• a little stevia (natural non-caloric sweetener)









Geary's Healthy Chocolate Chip Ricotta

Mix all of the ingredients together in a container and you're done!

Store in the fridge and enjoy a few spoonfuls each night for dessert.



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Ingredients:

• one 15 oz container ricotta cheese

• 1 teaspoon vanilla extract

• 3 Tbsp of unsweetened cocoa powder

• 1 Tbsp real maple syrup

• 1 scoop chocolate protein powder

• 1/2 cup extra dark chocolate chips

• a touch of stevia powder to sweeten









The Ultimate Muscle Salad

1) Mix it all together and you've got one delicious and ridiculously nutritious salad.

2) Top with homemade dressing made of balsamic vinegar, extra virgin olive oil, and Udo's Choice Oil Blend

Now before you throw your arms up in disgust and call me crazy for recommending such a high fat, high calorie meal, keep in mind to scale back the portion sizes for your own caloric goal. The portions above are simply the portions that I use considering that my maintenance caloric intake is around 3000 calories/day. If your maintenance is 2000 calories/day, then scale back the portions accordingly.



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Ingredients:

• approx 1 cup spinach leaves

• approx 1 cup mixed leaf lettuce

• shredded carrots

• 1/2 of a ripe avocado, diced

• 2 hard boiled eggs, diced

• 3 Tbsp chopped pecans

• 1/4 cup dried cranberries









Geary's Healthy-Fat Blend Balsamic Vinaigrette Dressing1) Fill your salad dressing container with these approximate ratios of liquids:

a. 1/3rd of container filled with balsamic vinegar

b. 1/3rd of container filled with apple cider vinegar

2) fill the remaining 1/3rd of container with equal parts of extra virgin olive oil and "Udo's Choice EFA Oil Blend"

3) Add just a small touch (approx 1 or 2 teaspoons) of real maple syrup

4) Add a little bit of onion powder, garlic powder, and black pepper and then shake the container to mix all ingredients well.

This homemade salad dressing mixture is delicious and healthy, and I pretty much never get tired of it!



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Ingredients:

• balsamic vinegar

• apple cider vinegar

• extra virgin olive oil

• Udoʼs Choice EFA Oil Blend

• 1 -2 tsp maple syrup

• onion powder, garlic powder, black pepper


✔ Carb Load ✔ Protein+ ✔ Cleanse ✔ Balance







Garbanzo Breakfast “Biscuits”1) Preheat oven to 350° F.

2) In a food processor, combine all ingredients until they form a thick paste but are still slightly chunky. Spray a cookie sheet with 5 small circles of olive oil. Smack a dollop of mixture onto each circle.

3) Place the sheet in the oven and cook for 15-20 minutes, until firm. Let cool for 5 minutes and then remove from the cookie sheet and enjoy!

Courtesy of BodyweightCoach.com


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Ingredients:

• 3/4 cup Garbanzo beans

• 1/4 cup frozen or fresh strawberries

• 1/2 banana

• 1 scoop protein powder or 1 egg

• 4 packets of stevia (or squirts of liquid stevia)


✔ Carb Load ✔ Protein+ Cleanse ✔ Balance

http://www.bodyweightcoach.com


Certifiable Breakfast GreensMost people look at me like Iʼm certifiable when I suggest having a “salad” for breakfast. But why not! And most people who have tried it have converted…

1) Mix all your greens and veggies together in a large bowl and toss with your olive oil and balsamic vinegar.

2) Crumble the cheese over the greens and place your eggs, still hot, onto the bed of greens and cheese.

3) Grind a bit of black pepper over the eggs and enjoy!



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Ingredients:

• 2 cups mixed baby greens

• 1 Italian tomato chopped

• About 2 inches of English cucumber, finely sliced

• 1 green onion finely sliced

• 2 tsp olive oil well mixed with 1 tsp balsamic vinegar

• 2-3 poached eggs (organic, free range)

• 1 ounce organic blue cheese

• Fresh ground black pepper





Breakfast On The Move—Get Shakinʼ(Cranberry Smoothie for when youʼre in a pinch)

99% of the time, I recommend whole food. But if youʼre really in the pinch and want breakfast on the go, you can make a smoothie.First, find yourself a high quality protein powder. Look for one that contains whey protein isolate and that is sweetened with stevia rather than one of the artificial sweeteners.

I prefer cranberries over any other fruit because they are quite low in sugar, but high in fiber and in anti-oxidants.The glutamine is for gut health. The cinnamon just tastes good and also has been demonstrated to have useful effects on insulin management in the body.Put everything in a blender and whiz it up until smooth. I use the “Magic Bullet” mixer. Itʼs cool because when youʼre done you just turn the container over and it becomes your glass, complete with a handle.



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Ingredients:

• 1/2 cup frozen cranberries

• 1 - 2 scoops of quality protein powder

• 5 grams glutamine

• 2 tsp cinnamon

• ice cold water





Balsamic Veggies & Ground Turkey1) Heat a skillet over high heat and add your ground turkey. When adding the meat,

spread it out in a thin layer over the entire surface of your pan. Allow to brown on one side for approximately two minutes and then “flip” sections of the meat over to brown on the other side for another minute or two. Then break the meat up into small chunks and continue cooking until meat is firm and no pink remains.

2) Transfer the meat to a bowl lined with a paper towel and set aside.

3) Turn your heat to medium-low and add your green onions to your pan and cook for about 1 minute before adding the tomato and cucumber.

4) Cook until tomato starts to turn into a paste and cucumber starts to soften slightly. Add balsamic vinegar, salt and pepper. Turn heat to high and continue cooking for about 45 seconds to 1 minute more.

5) Transfer your turkey to a pasta bowl and spoon your veggie mixture over it. Sprinkle with crushed red pepper to taste. (quite spicy so take it easy until you find your “zone”)



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Ingredients:

• half pound ground turkey (organic free range)

• 2 green onions, finely chopped

• 1 Italian tomato, roughly chopped

• 1/4 English cucumber, roughly chopped

• 1 tbs balsamic vinegar

• Celtic sea salt and fresh ground pepper to taste

• crushed red peppers to taste





10 Minute Fish “Soup”1) Add your olive oil to large skillet—medium-low heat—and put in your green onions.

Work your onions around the pan frequently for 2-3 minutes until they start to soften and then add your mushrooms. Continue cooking until the mushrooms just start to “sweat” (begin to soften and give off some liquid).

2) Add your balsamic vinegar to the skillet and cook for another minute or so. Then add your chicken broth to the pan. Throw your salt and pepper into the mix and bring the liquid to a simmer.

3) Add your fish to the pan and enough of your water to completely cover the fish. Bring back to a simmer, cover and cook for about 10 minutes or until fish flakes easily.

Serve in pasta bowls with a green salad on the side.



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Ingredients:

• 400 grams cod or other white fish

• 1 tsp olive oil

• 4 green onions

• package mushrooms finely chopped

• 1 cup organic chicken broth

• 1 tbs balsamic vinegar

• 1-3 cups water

• 1 tsp Keltic sea salt

• 1 tsp fresh ground pepper





Magnificent Meatloaf1) Preheat your oven to 350° F. Throw your ground beef into a very big mixing bowl. Put

your parsley and red onion—peeled and roughly chopped—into a food processor and whiz it to a pulp. Add that mixture to your beef along with your egg.

2) Crush your garlic and briefly sauté it in your sesame oil over medium low heat. Continue, stirring periodically, until golden, around 5 minutes. Add this to your meat mixture along with your sea salt and ground pepper. If you like, set aside a smidge of the cheese to add to the top of the loaf.

3) Finely grate your cheese (or throw it in the blender) and add to the bowl along with your Dijon mustard. Get in there with your hands and thoroughly mix everything together.

4) Place your mixture into two small or one large loaf tin. If you set aside some cheese, sprinkle it over the top with a bit more fresh cracked pepper. Place it in the oven.

5) One large tin should take about 45 minutes to cook. Smaller tins can be done in as little as 35 minutes. Use a meat thermometer for the most accurate cooking results. Take out when the temperature reaches 160 degrees fahrenheit.



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Ingredients:

• 1 lb Ground beef (organic pastured)

• 1 small red onion

• Handful fresh parsley

• 1 egg

• 5 garlic cloves

• 1 tbs sesame seed oil

• 1.5 tsp Celtic sea salt

• .5 tsp fresh ground pepper

• 1/4 cup ground hard cheese (like parmesan—pastured and non-pasteurized)

• 1/8 cup Dijon mustard





Finger Lickinʼ Roast Chicken1) Preheat oven to 475° F.

2) Heap the onion, cabbage and garlic in the middle of your roasting pan and drizzle with olive oil. If you like, you can also drizzle your balsamic vinegar over the veggies at this point.

3) Rinse your chicken and pat it dry with a clean cloth or paper towel. With a sharp knife, prick holes all over your lemon and stuff into the cavity of the chicken with your rosemary leaves.

4) Cover the outside of your chicken with olive oil and rub thoroughly and liberally with Celtic sea salt and fresh ground pepper. Then place the chicken on top of the bed of veggies in your pan.

5) Pop the pan in the oven. Reduce the heat to 400° F. Baste after about 40 minutes. Total cooking time should be about 1 hour and 20 minutes. I like to use a meat thermometer. Insert into the thickest part of the chicken's thigh, without touching the bone. Take the bird out when it reads 175° F. The internal temperature will continue to rise.

6) Cover your bird with foil and let sit for another 10 minutes. Carve it up and serve on a platter with your favorite steamed veggies and wild rice.



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Ingredients:

• 1 small or medium organic and free range chicken• 1 large red onion roughly

chopped• half a cabbage (any kind)

roughly chopped

• 7-10 cloves of garlic, peeled and whole

• 1 lemon• ample olive oil

• 1 tbs balsamic vinegar (optional)

• loads of Celtic sea salt and fresh ground pepper

• red wine or balsamic vinegar & water (optional for gravy)

• rice flour (optional)Use This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet DaysUse This Recipe On The Following TAC-Food Diet Days




Broiled Salmon1) Bend your sheet of foil to form a lip around the edges. In a bowl, mix together your

Braggʼs, wasabi powder and stevia or honey. Pour the mixture into the foil and place your fish, flesh down, in the foil with your mixture.

2) If you like to eat the skin, make sure you descale it beforehand.

3) Fold the sides of the foil up to envelope the fish completely and force the liquid into the middle where it will marinate your fish. Place in the fridge for about an hour.

4) Preheat your oven to 500° F on broil. Place your topmost rack as close to the top as possible.

5) Take the fish out of the fridge and open up the foil. Flip your fish over so the skin side is down. Make sure you maintain a little lip of foil, but fold the rest back to expose the flesh to the heat. Pop the fish and foil into the topmost rack of the oven.

6) For a typical filet of salmon, it will take about 10 minutes per inch of thickness. But keep your eye on it. It should be flakey and still translucent when done. Donʼt overcook it.

This is great with some steamed asparagus, Drizzle it with olive oil and and sprinkle with a dash of Celtic sea salt and pepper.



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Ingredients:

•One wild Pacific salmon (skin on)

• 1/4 cup Braggʼs Soy Seasoning**

• 1 tbs wasabi powder

• 2 packets or squirts of stevia extract or 2 tbs organic unpasteurized honey

• A sheet of heavy duty aluminum foil

**In the US this goes by the

highly appetizing name of Braggʼs Liquid Aminos





Grilled Rosemary Chicken Strips1) Put your rosemary and tarragon (or fennel) into a large mixing bowl with the Braggʼs,

the oil and the fresh pepper. Give it a mix with a fork.

2) Slice your chicken breasts lengthwise into long thin strips (about a half inch wide) and place in the bowl with your mixture. Make sure the chicken is thoroughly covered and then press it down into the bowl, forcing the liquid up to cover as much of the chicken as possible. Cover with a plate and put in the fridge for anywhere from 30 minutes to 2 hours.

3) When youʼre getting ready to prepare your meal, fire up your BBQ grill on high heat and wait for it to get to itʼs maximum temperature (most of them have a little thermometer).

4) When the grill is nice and hot, turn it all the way down to minimum and lay your chicken strips out on the grill. Flip them after about 5 minutes. Continue cooking on the other side until the chicken is firm to the touch—approximately another 5 minutes depending on your grill.

This is great served with a nice green salad or you can slice some zucchini lengthwise and pop it onto the grill for the last few minutes of cooking. Just brush it with some olive oil and sprinkle some Celtic sea salt and pepper on it.



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Ingredients:

• 2 organic & free range chicken breasts

• 4-6 sprigs of fresh rosemary (leaves picked and finely chopped)

• A handful of fresh French tarragon (optional) or a tsp of fennel seeds (ground)

• 1 tbs olive or sesame oil

• 2-4 tbs Braggʼs soy seasoning**

• 1 tsp fresh ground pepper

**In the US this goes by the

highly appetizing name of Braggʼs Liquid Aminos





Wonger Banana Nut MuffinThis is from our buddy Eric Wong. Youʼll be amazed by the fact that these muffins are completely flour-free!

1) Preheat oven to 350° F.

2) In a food processor, whiz up your bananas, eggs, honey and stevia.

3) Add in your nut butter and give another short whiz. Finally add your apple cider vinegar and your baking soda.

4) Put muffin papers into your 12 muffin tin and fill each with your mixture.

5) Put them in the preheated oven for 20 minutes or until nice and golden on the outside.

6) Leave to cool for 5 minutes after taking them out of the oven before enjoying!



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Ingredients:

• 2 rip bananas

• 2 eggs

• 2 tbs honey

• stevia to taste

• 1 tsp apple cider vinegar (with “mother”)

• 1 tsp baking soda (not powder)

• 1 cup nut butter (organic cashew or almond)





Stopgap Phony CheesecakeSometimes you just need something sweet and creamy to pull you through. This concoction is just like cheesecake if you squint your eyes really tight…

Mix everything in a food processor until creamy and smooth. Put in a bowl. Eat.

If you can handle the extra calories. This tastes great with a big dollop of natural almond butter on top.



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Ingredients:

• 250 grams of organic cottage or ricotta cheese

• 4 packets or squirts of stevia extract

• 1 tbs organic pure cacao powder





Jerk Tilapia with Asparagus1) In a bowl, combine thyme, chili, garlic, ginger, nutmeg, cinnamon, jalapeno, salt and

pepper

2) Coat tilapia fillets with olive oil and Lime Juice.

3) Pat both sides with spices

4) In a non-stick cooking pan, coated with cooking spray, cook each fillet until just cooked through, about 3 minutes on each side or until fish starts to flake

Quick Tip: Serve with Steamed Asparagus



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Ingredients:

• 4 Tilapia Filets (6oz each)

• 1 teaspoon Thyme

• 1 teaspoon Chili Powder

• 2 Garlic Cloves, minced

• 1 teaspoon Ginger

• 1/2 teaspoon Nutmeg

• 1/2 teaspoon Cinnamon

• 1 Jalapeno Pepper, sliced

• 1 Tbsp Lime Juice


• Salt and Pepper





Provencal Halibut1) Preheat the oven to 350°F.

2) In a baking dish, coated with olive oil put fish filets topped with the wine, tomatoes, olives, lemon juice, garlic, onion. Bake for 30 minutes

3) In a bowl, mix basil, bread crumbs, parmesan, salt and pepper

4) Sprinkle the parmesan mixture on top of the cooked fish for another 2-3 minutes or until bread crumbs are golden brown



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Ingredients:

• 4 Halibut Filets (6oz each)

• 1/2 cup dry White Wine

• 3 cups Tomatoes, diced

• Juice of 1 Lemon

• 1 cup Onion, finely chopped


• 2 Tbsp Basil

• 1 Tbsp Green Olives, minced


• 1/4 cup Bread Crumbs

• 1 Tbsp Low-Fat Parmesan

• Salt and Pepper





Grilled Shrimp and Cilantro Salsa1) Make the salsa first : Combine the cilantro in a blender with the garlic, ginger, jalapeno

pepper, and oil. Puree until smooth

2) Remove to a bowl, add some salt and pepper, and thin with lime juice. Refrigerate for 2 hours

3) Grilled the cooked shrimps for 2-3 minutes each side, serve with the salsa



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Ingredients:

• 2 pounds shrimp, cooked and peeled

• 1 cup fresh Cilantro, chopped


• 1 Tbsp fresh Ginger

• 1 Jalapeno Pepper, seeded and chopped


• 2 Tbsp Lime Juice

• Salt and Pepper





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