2019 new year new body recipe book final · 2019. 1. 31. · copywrite 2019 fit 2 the...

New Year New Body Project Recipe Book

Our Philosophy: We believe when you put good things into your body, you will get good things out.

We live by a “clean” & whole-foods approach to everything we put into our bodies. The recipes in

this book WILL help you to cleanse & detox your body, regulate your blood sugar, optimize your metabolism, and give you the energy you need to take on your amazing day.

FIT 2 THE CORE/NUTRITIONWORKS 1237 B OAKLAWN AVE. CRANSTON, RI 02920 401.490.2137

Copywrite 2019 Fit 2 The Core/NutritionWorks RI 401.490.2137 www.nutritionworksri.com

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TABLE OF CONENTS

SERVING SIZES……………………………………………………………………3-4 WAKE UP WATER & SMOOTHIES…………………………………………….5-8 SALAD DRESSINGS & TOPPINGS…………………………………………….8-12 BREAKFAST OPTIONS………………………………………………………….13-23 FRESH SALADS ……………………………………………………………….....23-28 GLUTEN FREE & VEGAN LUNCH & DINNER OPTIONS……………………29-36 CHICKEN & TURKEY………………………………...…………………………...37-42 PORK RECIPES…………………………………………………………………….42-44 FISH SEAFOOD & PASTA……………………………………………………….45-50 BEEF………………………………………………………………………………….51-53 SOUPS ……………………………………………………………………………….52-59 SIDES…………………………………………………………………………………60-64 TRAILMIXES AND PROTEIN BARS……………………………………………...65-67 CHEATS………………………………………………………………………………68-71


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WHAT COUNTS AS A SERVING?

BREAD, CEREAL, RICE AND PASTA & STARCHY VEGETABLES GROUP: 1 SLICE OF BREAD, ½ BAGEL OR ENGLISH MUFFIN

ABOUT 1 CUP READY-TO-EAT CEREAL ½ CUP COOKED CEREAL, RICE OR PASTA

½ CUP CORN, MASHED & SWEET POTATOES, LEGUMES & SQUASH 1 SMALL POTATO

VEGETABLE GROUP:

1-CUP RAW LEAFY VEGETABLES ½ CUP COOKED OR RAW VEGETABLES

¾ CUP VEGETABLE JUICE

FRUIT GROUP: 1 MEDIUM PIECE OF FRUIT

½ CUP CHOPPED, COOKED, OR CANNED FRUIT 1-CUP MELON OR BERRIES

¾ CUP JUICE

MILK, YOGURT, CHEESE GROUP (DAIRY): 8 oz. CUP OF MILK OR YOGURT

1 ½ oz. (1” CUBE) CHEESE 2 oz. (2-3 SLICES) PROCESSED CHEESE

½ CUP COTTAGE CHEESE

MEAT, POULTRY, FISH, DRY BEANS, EGGS & NUTS GROUP: 2-3 oz. COOKED LEAN MEAT, POULTRY OR FISH

½ CUP COOKED BEANS, TOFU (1 OUNCE) 2 EGGS OR ½ EGG BEATERS (3 OUNCES)


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2 TABLESPOONS PEANUT BUTTER (1 OUNCE) ¼ Cup Of NUTS

PROTEIN SHAKE (2 OUNCES – 1 SERVING)

*HEALTHY FATS GROUP: 3 SLICES OF AVOCADO 1 TB. OF HEALTHY OILS

PORTION SIZES REFERENCES:

FIST… 1 CUP OR 1 MEDUIM WHOLE FRUIT THUMB… 1 OZ. OF MEAT OR CHEESE

THUMB TIP… 1 TABLESPOON FINGER TIP… 1 TEASPOON

CUPPED HAND…1-2 OZ. OF NUTS OR PRETZELS PALM (NO FINGERS)…3 OUNCES OF MEAT, FISH OR POULTRY


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Your Wake-up Water

Room Temperature Filtered Water, ½ Fresh Lemon Squeezed, Dash of Cayenne Pepper. Other Options: 2-3 Shaved Slices of Ginger and Dash of Cinnamon.

Healthy Smoothies

Green Smoothie Tips:

ü Add liquid, powders, fruit, and then spinach or kale. Blend to deserved texture. ü Prep and wash all Produce ü Freeze your Kale ü Freeze Leftover Fruits for Next Smoothie


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ü Any Green Smoothie can add raw protein powder to them to make them a power packed protein shake! Be sure to talk to us before purchasing your Protein Powder as 95% of them are loaded with Sugar, Chemicals, and Preservatives!

ü If adding milk – add almond milk, coconut milk and you can use coconut water, too!

Smoothies: (V+GF)

Quick Tip: Blend the Water with the greens FIRST, and then add the rest of the ingredients J (each recipe makes 1 serving unless otherwise noted) Strawberry-Banana Morning Blast 1 cup of water, 1 cup strawberries (or 1 cup of frozen mixed berries), 1/3 banana, & 1-2 cups spinach

Mango-Banana Energy Booster 1 cup of water, 1 cup of mango, 1/3 frozen banana, & 1-2 cups of spinach

Bahamas Mama 1 cup of water, 1 cup of tropical fruit blend (freezer isle) & 1-2 cups of spinach

Blueberry Immune Builder 1 cup of water, ½ cup of blueberries, 1/3 banana, & 1-2 cups of kale

Tropical Delight

1 cup of water, 1/2 cup of pineapple, 1 med orange, ½ papaya, 1/3 banana, 1 cup spinach Spinach & Cherry Smoothie SERVES 2

1 banana, 1 cup frozen cherries, 1 handful spinach, 1 cup almond milk (or milk of your choice) I use Silk Almond Milk, 3 ice cubes

Chocolate Protein shake


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3/4 c. almond milk,1/2 c. ice, 2 tbsp. almond butter, 2 tbsp. unsweetened cocoa powder, 2 tbsp. Honey or Maple Syrup, 1 tbsp. chia seeds, 1tbsp. hemp seeds, 1/2 tbsp. pure vanilla extract, Pinch kosher salt.

Anti-Inflamatory Lemon Turmeric Tonic Makes 4 servings 4" fresh turmeric root (or 2 teaspoons dried turmeric),3" fresh ginger root, Juice of 2 organic lemons, 1/4 teaspoon fresh ground pepper, 4 cups coconut water or filtered water, Optional: Sweetener of your choice like raw honey or stevia

DIRECTIONS: Cover your working area with a paper towel or parchment and scrape the skin off the turmeric using a spoon. Point the top of the spoon on the top of the root and just move gently down and you'll see how easily the skin comes off. Use gloves or another towel to prevent your hands from getting stained. The spoon will also work to also take the skin off the ginger. Place the turmeric, ginger, lemon juice, pepper and water in a high-speed blender and blend until combined. (Alternately, you can also juice all of the ingredients). Taste and add sweetener if desired. Keep refrigerated.

Orange Carrot Ginger Makes 2 servings Ingredients:

• 2 organic carrots, washed, but not peeled (if not using organic, peel) • 2 organic oranges, peeled • 2 inch slice of fresh ginger


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• 1 cup of water (can include coconut water if desired) • 1-2 pitted dates (optional for added sweetness) • 1 teaspoon of ground turmeric & 1 teaspoon ground pepper (optional)

Instructions: Place all ingredients in a high speed blender and mix until smooth. Enjoy!

Homemade Salad Dressing and toppings….so easy!

Camille’s Balsamic Dressing (V+GF)

(Makes a large batch, so you can store this in your refrigerator to use through the week. ) • 1 cup extra virgin olive oil (preferably first cold pressed) • ⅓ cup good quality aged balsamic vinegar • 1 Tbs. dried parsley • ½ tsp. sea salt. • Freshly ground pepper to taste • 1 Tbs. honey mustard (organic if possible) • 1 garlic clove, passed through a garlic press or minced (optional)

Directions: Add all ingredients into a bowl & whisk until thick and creamy. Check for seasoning.

Apple Cider Vinegar Dressing (V+GF)

(I also keep a bottle of this in the fridge at all times!)

• 1 cup extra virgin olive oil (preferably first cold pressed)


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• ½ cup of Apple Cider Vinegar • 1 tsp. dried Onion Powder • 2 Tbs. of Dijon Mustard • 2 garlic cloves, passed through a garlic press or minced (optional) • ½ tsp. Sea Salt • ½ tsp. of dried Thyme • ½ tsp. of dried Basil • Freshly ground pepper to taste

Directions: Add all ingredients into a bowl & whisk until thoroughly combined. Check for seasoning.

Ultra Creamy Hemp Salad Dressing (V+GF)

Vegan, gluten-free, grain-free, no bake/raw, nut-free, oil-free, refined sugar-free, soy-free This dressing reminds me of a cross between a mild Caesar dressing and a Ranch dressing, although not quite as strong. Feel free to play around with the ingredients. I'm sure fresh herbs or other seasonings would be nice to experiment with too. The dressing appears quite thin after blending, but rest assured it thickens up quite a bit once chilled in the fridge. Yield 3/4 cup + 2 tbsp dressing Prep time 10 Minutes

Ingredients: For the dressing:

• 1/2 cup hulled hemp seeds • 1/2 cup water • 2 tablespoons nutritional yeast • 2 tablespoons fresh lemon juice • 1 clove garlic, peeled • 1/4-1/2 teaspoon fine grain sea salt, to taste •

Directions: For the dressing: Add all dressing ingredients into a high-speed blender and blend on high until smooth. Adjust salt to taste. The dressing will appear thin at first, but it thickens up after being chilled in the fridge. Dressing will keep in an air-tight container in the fridge for at least a week, probably longer.


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Delicious American “French” Salad Dressing (V+GF)

Ingredients:

• 3/4 c. olive oil • 1/4 c. chopped onion • 3 Tb. Maple Syrup or Honey • 3 Tb. tomato paste (you can freeze the remainder to use later) • 1/3 c. apple cider vinegar • 1/2 t. salt • 1/4 t. pepper • 1 t. Dijon mustard • 1 clove garlic, chopped • 1 Tb. water (to thin- add more or less to reach desired consistency)

Directions: Add all the ingredients to the jar of a blender. Blend until smooth, adding water at the end until desired consistency is reached. Pour into a glass jar and refrigerate. Makes about 2 cups

RESTAURANT-STYLE SALSA This restaurant-style salsa recipe is easy to make, and full of amazing fresh flavor. PREP TIME: 5 MINS TOTAL TIME: 5 MINS INGREDIENTS:

• 2 (14-ounce) cans fire-roasted tomatoes, drained if you like a thicker salsa

• 3 cloves garlic, peeled • 1 (4 oz.) can diced green chiles • 1 bunch (about 2 cups loosely-packed) fresh cilantro • 1 cup diced white onion • 1 jalapeno, stem removed (and seeded, if you want less heat)


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• 1 tsp. ground cumin • 1 tsp. salt • 1 tsp. lime juice • 1/4 tsp. black pepper

DIRECTIONS: Pulse all ingredients together in a food processor or blender until smooth, or your desired consistency is reached. Season with additional salt and pepper if needed. Serve immediately or refrigerate in a sealed container for up to 3 days.

(Optional modifications: If you're worried about the salsa being too spicy, just add in half of a (seeded) jalapeno to start, and then see if you want to add more. If you want more heat, add in the entire jalapeno with seeds, or even add in two jalapenos. If you want it extra "smoky", add in 1-2 chipotles in adobo sauce.)

Guacamole- You’ll never go back to store-bought! (inspired by Alton Brown from FoodTV.com) (Makes 4-6 servings depending on size of avocados. About a 1/2 cup)

Ingredients: • 3 Haas Avocados, halved, seeded, peeled, & diced (prep this last to prevent browning) • 1 fresh lime, juiced • ½ tsp. cayenne pepper • ½ tsp. ground cumin • ½ tsp. sea salt • 2 Roma tomatoes, seeded & diced • ½ White onion, diced • 1 garlic clove, minced • 2 Tbs. Fresh Cilantro, Chopped

Directions: In a large bowl, gently toss the avocado with the lime juice. (This will prevent the avocado from turning brown.) Drain the lime juice into a separate bowl.


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Add the cayenne, cumin, and salt to the avocado, and gently mix, mushing the avocado to the consistency of your choice. (I like mine slightly chunky.) Then, gently mix in the tomatoes, onion, garlic, and cilantro. Add back 1 Tbs. of the saved lime jui

Homemade Low Sodium Taco Seasoning (V+GF) Prep Time: 5 minutesTotal Time: 5 minutes Yield: 12 servings Serving Size: approx 1/12 of spice mixture

Ingredients:

• 2 tablespoons chili powder • 1/2 teaspoon garlic powder • 1 teaspoon dried onion • 1/2 teaspoon crushed red pepper flakes • 1/2 teaspoon dried oregano • 1 teaspoon paprika • 2 teaspoons ground cumin • 1 teaspoon sea salt • 2 teaspoon black pepper

Directions: Mix all ingredients. Store in an airtight container. This recipe will season approximately three pounds of meat, depending on how much

you use.

Camille’s Blueberry Maple Syrup (V+GF)

• ¼ cup Pure Organic Maple Syrup • 2 cups Wyman’s Frozen Wild Blueberries

Directions: Combine both ingredients in a microwave proof container and defrost until thawed and warm. Stir and enjoy! Serving size: ½ cup. 82 calories Makes 2 cups.


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What’s for Breakfast…

Peanut Butter & Fruit Quinoa (V+GF

Makes: 4 servings

Start to Finish: 20 mins

Ingredients:

• 2cups water • 1cup quinoa • 1/4cup apple juice or cider • 3tablespoons all natural peanut or almond butter • 1small banana, chopped • 1 cup berries • 4teaspoons unsalted, blanched peanuts

Directions: In a medium saucepan combine the water and quinoa. Bring to boiling; reduce heat to medium-low. Cook, covered, for 10 to 15 minutes or until water is absorbed. Remove from heat. Add apple juice and peanut butter, stirring until combined. Stir in banana. Divide mixture among four bowls. Add a ¼ cup fruit to each serving; top with peanuts.

Apple Cinnamon Overnight Oats (V+GF) Serves 4

INGREDIENTS:


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• 1-1/2 cups gluten free rolled oats

• 2 cups favorite plant based milk (Almond or Coconut )

• 1 small apple, cored and diced (can leave skins on)

• 1-2 teaspoons cinnamon

• 1/2 teaspoon vanilla

• 3 tablespoons chia seeds

• Optional toppings: honey/maple syrup, more apples or your favorite nut (I like walnuts in here)

DIRECTIONS: Place all ingredients in a 32 ounce mason jar and shake to combine. Place in refrigerator for several hours or overnight. Enjoy in the morning with preferred toppings.

Overnight Pumpkin Oats (V+GF)

Serves 4

INGREDIENTS:

• 1 cup gluten free old fashioned rolled oats • 1/3 cup pumpkin puree • 3 tablespoons chia seeds • 2 teaspoons cinnamon • 1 teaspoon vanilla • 3 dates, seeded and chopped • 1-1/2 cups coconut or almond milk • 1/4 cup chopped walnuts (optional)

INSTRUCTIONS: Place all ingredients in a mason jar and mix well. You can use one large jar or separate into 4 for individual servings. Allow to sit overnight before eating, stirring once after a few hours. In the morning, top with nuts or other fruit. Keep refrigerated.

Healthy Thick and Fluffy Flourless Banana Smoothie Pancakes(V+GF)


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These super thick and fluffy flourless banana smoothie pancakes are a filling, healthy, satisfying and easy breakfast recipe! Made with no eggs, butter, oil or flour, these banana smoothie pancakes are naturally gluten free, vegan, dairy free and come with a sugar free option! Prep Time 10 minutes, Cook Time 10 minutes, Total Time 20 minutes Servings 2

Ingredients: • 1 heaping cup rolled oats gluten free, if needed • 1/4 cup milk of choice non-dairy, if needed • 1 ripe banana • 1 tbsp baking powder • 1 tbsp apple cider vinegar • 1 tbsp maple syrup* • Optional: 1 tsp vanilla extract or ½ tsp cinnamon

Directions: 1. Combine all the ingredients in a blender. Blend until smooth. 2. Allow the batter to rest for 5-10 minutes, giving the oats time to absorb liquid and thicken. 3. Preheat a nonstick pan over medium high heat. Once hot, pour in about ¼ cup of batter. 4. Cook for 1-2 minutes or until you can easily slide a spatula underneath. Flip. Cook for another 1-2 minutes on the second side. 5. Repeat until all the batter is used up. 6. Add your toppings of choice and enjoy.

“Loaded Veggie Avocado Quinoa Frittatas “

Scrumptious quinoa frittatas baked in a muffin pan and loaded with veggies and creamy bites of avocado. Naturally gluten free and a healthy on the go breakfast! I N G R E D I E N T S

• 1 cup uncooked quinoa • 3 large eggs • 3 large egg whites • 1 cup spinach, chopped • 2 tablespoons chopped cilantro • 1 small red bell pepper, diced • ¼ cup diced red onion • 1 ripe avocado, diced


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• ¼ teaspoon salt • Freshly cracked black pepper • Optional: 1 jalapeño, seeded and diced • Optional: 1/2 cup shredded cheese of your choice

D I R E C T I O N S : Place quinoa and 2 cups of water in a small pot over high heat. Bring to boil, cover, reduce heat to low and cook quinoa for 15 minutes or until all the water is absorbed. Fluff with a fork and transfer to a separate bowl to cool for 5-10 minutes. Preheat oven to 350 degrees F. Line a 12 cup muffin pan with muffin liners and generously spray the inside of each liner with nonstick cooking spray. In a large bowl, beat together eggs and egg whites. Fold in veggies, onion, avocado, salt and pepper and jalapeño and/or cheese (if adding). Fold in cooled quinoa. Divide evenly among prepared muffin pan. Bake for 20-25 minutes or until egg is set and edges are barely golden brown. Cool in pan for 5-10 minutes then immediately transfer to a wire rack to finish cooling. Store in fridge tightly wrapped or in a container; these will keep for 5-7 days. N O T E S It’s important to use muffin liners in this recipe when baking as when I didn’t my mini frittatas stuck to the pan. Be sure to spray the inside of the liners with nonstick cooking spray too!

Savory Oatmeal with Cheddar and Fried Egg

This savory oatmeal is a great way to switch up your breakfast routine. If you don’t want to bother with frying up an egg in another pan, you can also crack the egg into the oatmeal when it is nearly done cooking.

Prep Time: 2 minutes Cook Time: 8 minutes Total Time: 10 minutes Yield: Serves 1

INGREDIENTS

• 1/4 cup dry quick-cooking steel cut oats • 3/4 cup water • salt and pepper • 2 tablespoons shredded white cheddar cheese (optional) • 1 tsp olive oil, divided • 1/4 cup diced red pepper


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• 2 tablespoons finely chopped onions • 1 large egg

Optional Toppings

• chopped walnuts • sliced green onion • za’atar (or any other spice blend)

DIRECTIONS

Stove Top Method: Bring water to boil. Add oatmeal, reduce heat a little and let it cook for about 3 minutes, until all liquid is absorbed. Turn off heat and stir in cheese, a small pinch of salt, and pepper.

Microwave Method*: Place oats and water in a microwave-safe bowl. Line microwave dish with paper towels to catch any spills. Microwave at a high setting (but not the highest, about 8/10 power setting) at one-minute intervals for a total of 3 minutes. If you want a softer texture, continue microwaving at 30-second intervals. Give the oats a little stir between intervals. When the oatmeal is done, stir in shredded cheese, a small pinch of salt, and pepper.

1. Heat a nonstick pan with 1/2 teaspoon of olive oil over medium-high heat. Add vegetables and cook for 2 to 3 minutes, until they soften. Spoon vegetables over cooked oats. Reduce heat to medium.

2. Add remaining 1/2 teaspoon of oil and fry egg. Cook until the whites are no longer translucent and serve over oatmeal.

3. Top with chopped walnuts, green onions, and za’atar, if you like.

Slow Cooker Sausage & Egg Breakfast Casserole This low carb slow cooker breakfast casserole will make your mornings all the brighter. Packed with broccoli and breakfast sausage for a healthy start to your day. Prep Time 10 minutes Cook Time 3 hours Total Time 3 hours 10 minutes Servings 8 servings

Ingredients • 1 medium head broccoli chopped • 2 7ounce pkg Applegate Breakfast Chicken sausage • 1 cup shredded Cheddar divided


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• 5 eggs • 7 egg whites • 3/4 cup almond milk • 2 cloves garlic minced • 1/2 tsp salt • 1/4 tsp pepper

Instructions Grease the ceramic interior of a 6 quart slow cooker well. Layer one half of the broccoli, half of the sausage and half of the cheese into the slow cooker. Repeat with remaining broccoli, sausage and cheese. In a large bowl, whisk eggs, almond milk, garlic, salt and pepper until well combined. Pour over layered ingredients. Cover and cook on low for 4 to 5 hours or high for 2 to 3 hours, until browned on the edges and set in the center.

Avocado Toast With Poached Eggs Prep Time: 15 min

Ingredients (Serves 1) • 1 slice Ezekiel Bread • 1/2 Avocado • Sea Salt & Black Pepper (to taste) • 2 Eggs • 1 tbsp. Apple Cider Vinegar • 1/8 tsp Sea Salt

Directions: Bring a pot of water to a boil on your stove. Add sea salt and vinegar. Put Ezekiel bread in toaster. While water is heating, crack your egg into a bowl. When the water is boiling, take a spoon and move it in a circle in your pot to create a "whirlpool." Gently add your egg into the pot. Poach for 3 to 4 minutes, then use a slotted spoon to carefully remove from the egg onto a paper towel-lined plate to soak up the excess water. Poached Egg Prep Time: 10 min


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Ingredients: (Serves 1) • 1 Egg • 1 tbsp. Apple Cider Vinegar • 1/8 tsp Sea Salt

Directions: Bring a pot of water to a boil on your stove. Add sea salt and vinegar. Crack egg into a bowl. When the water is boiling, take a spoon and move it in a circle in your pot to create a "whirlpool." Gently add your egg into the pot. Poach for 3 to 4 minutes, then use a slotted spoon to carefully remove from the egg onto a paper towel-lined plate to soak up the excess water. Enjoy!

Sweet Potato, Black Bean & Egg White Breakfast Burritos Prep time: 20 mins Cook time: 5 mins Total time: 25 mins Makes 8.

Print Delicious sweet potato black bean and avocado stuffed burritos! Healthy, freezer-friendly and great

for an on-the-go breakfast! I N G R E D I E N T S

• 6 (8-inch) Ezekiel Tortillas • 3 medium sweet potatoes • 1- 15 oz can black beans, rinsed and drained • 1/4 teaspoon cumin • 1/4 teaspoon chili powder • few dashes of red pepper flakes, if desired • 8 large egg whites (or 6 large eggs) • 1 avocado, diced • 1/3 cup red enchilada sauce

D I R E C T I O N S : Cook sweet potatoes: Pierce sweet potatoes with fork a few times. Place in microwave and microwave on high for 4-6 minutes or until cooked though. This may take up to 10 minutes depending on how thick your sweet potatoes are. Alternatively you can roast them in the oven at 400 degrees for 45 minutes. Once sweet potatoes are cooked, remove the skins and place potatoes in a medium bowl. Mash with a fork; set aside. In a separate large bowl, add black beans, cumin, chili powder and red pepper flakes if desired. Stir to combine then set aside. In a separate medium bowl, beat egg whites (or eggs) together. Spray a skillet


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with nonstick cooking spray and place over medium-low heat. Add in eggs and cook. Fold every few minutes to get fluffy eggs. Once cooked, remove from heat. To assemble burritos, make sure you have warm tortillas; it makes them easier to roll. You can warm them up for 10-20 seconds in the microwave before assembling. Lay out warm tortillas and evenly distribute and spread mashed sweet potato on each. Evenly distribute scrambled eggs, diced avocado and black beans, on each tortilla. Next drizzle about tablespoon of enchilada sauce in each. Season with salt and pepper, if desired. Tuck ends in, then roll up burritos. To warm up: Place on baking sheet in oven at 300 degrees for 5-10 minutes or simply microwave them for a minute or two. Serve with sour cream, greek yogurt, salsa, or hot sauce. Makes 6 burritos. These burritos are freezer-friendly. Simply wrap in plastic wrap, then in foil and place in freezer. To reheat, remove foil and plastic wrap and microwave until warmed, about 2-3 minutes.

Tomato Toast With Macadamia Ricotta (V+GF)

Macadamia ricotta

• 1 cup soaked raw macadamia nuts, drained and rinsed • 1 1/2 tablespoons nutritional yeast • 2 teaspoons apple cider vinegar • 1 1/2 teaspoon fresh lemon juice • 2 teaspoons white mellow miso paste • 2 small cloves garlic • 8-10 tablespoons filtered water • 1/4 teaspoon fine grain sea salt

Tomato toasts

• 6-8 slices Ezekiel bread , toasted


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• 1/2 pound tomatoes (see notes), sliced with 1/4" thickness • 1/2 cup macadamia ricotta • 1/4 cup julienned basil • a few pinches black lava salt (or large grain sea salt)

D I R E C T I O N S : Macadamia ricotta

• Drain and rinse the macadamia nuts and place in an upright high-speed blender with nutritional yeast, vinegar, lemon juice, miso, garlic, 8 tablespoons of water, and salt. blend on high for 1 minute, scraping down the sides of the blender and adding water a tablespoon at a time, until you reach a fluffy creamy consistency. taste and adjust salt, vinegar, or lemon as necessary. transfer ricotta to a bowl and cover with cling wrap; refrigerate until ready to use.

Toasts

• Remove macadamia ricotta from the fridge and set aside,top toasted bread with macadamia ricotta, sliced tomatoes, julienned basil, and a few pinches of black salt. cut the toast in half and serve.

DARK CHOCOLATE QUINOA BREAKFAST BOWL (V+GF)

Simple, 7-ingredient dark chocolate quinoa breakfast bowl naturally sweetened with maple syrup and infused with rich cocoa powder! A healthy, hearty plant-based breakfast or snack. Author: Minimalist Baker PREP TIME 5 minutes COOK TIME 25 minutes TOTAL TIME30 minutes Servings: 4 Category: Breakfast, Snack Cuisine: Gluten-Free, Vegan Freezer Friendly No Does it keep? 2-3 Days

Ingredients

QUINOA BOWL • 1 cup uncooked white quinoa


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• 1 cup unsweetened almond milk (plus more for serving) • 1 cup coconut milk (light canned, or the beverage in a carton) • 1 pinch sea salt • 2 Tbsp unsweetened cocoa powder • 2-3 Tbsp maple syrup or coconut sugar • 1/2 tsp pure vanilla extract (optional)

FOR SERVING optional • Mixed berries • Sliced banana • Coconut sugar • Hemp seeds or chia seeds

D I R E C T I O N S : Thoroughly rinse quinoa in a fine mesh strainer for 2 minutes, using your hands to sort through and pick out any discolored pieces or pebbles that may remain. Heat a small saucepan over medium heat. Once hot, add rinsed, drained quinoa and toast for 3 minutes, stirring frequently, to dry up water and slightly toast. Add almond milk, coconut milk, and a pinch of salt, and stir. Bring to a boil over high heat, then reduce heat to low and cook for 20-25 minutes, uncovered, stirring occasionally. If it stops simmering, increase heat to medium-low. You’re looking for a slight simmer throughout the cooking time.

Once the liquid is absorbed and the quinoa is tender, remove from heat and add cocoa powder, maple syrup and vanilla (optional). Stir to combine.

Taste and adjust flavor as needed. Add a bit more almond milk if you prefer the texture thinner. I added more cocoa powder and maple syrup for a more intense chocolate flavor.

Serve each bowl of quinoa with, and any other desired toppings (listed above). I preferred mine with a bit more coconut milk, chia seeds, and fresh fruit (optional). Best when fresh, though leftovers will keep covered in the refrigerator for 2-3 days. Reheat in the microwave, or in a small saucepan with additional almond milk to add moisture back in.

Clean Eating Banana Blueberry Cookies (V+GF)

Makes About 15 Breakfast Cookies

INGREDIENTS

• 2 ripe bananas


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• 1/2 teaspoon vanilla • 1/2 teaspoon cinnamon • 2 tablespoon ground flaxseed • 1/4 cup chopped walnuts • 1-1/2 cups of gluten free oats • 3 tablespoons coconut oil, melted • 1 cup of fresh blueberries

DIRECTIONS: Preheat oven to 350. Peel and mash the bananas in a large bowl. Add the vanilla, cinnamon, flax, and walnuts and stir. Combine the oats and oil, and then gently fold in the blueberries. Place a silpat or parchment paper on a baking sheet and scoop about a 1/4 cup of batter down for each cookie. Gently press down to flatten slightly. Place in oven and cook for about 15-20 minutes or until golden brown. Cool on a wire rack and then put in tupperware container in the fridge for up to a week. Heat before serving.

Fresh Salad Recipes…

Cucumber & Tomato Salad (V+GF)

• 1-pint cherry tomatoes, halved • 1 cucumber, sliced • 1-pint yellow pear tomatoes, halved • ¼ cup green onions, chopped • 1 clove garlic, minced • ¼ cup fresh basil, chopped • ¼ cup cilantro, chopped

Freshly ground black pepper, ground red pepper, and dash of sea salt to taste Directions: In a bowl, toss the cherry tomatoes, yellow pear tomatoes, sliced cucumber, green onions, garlic, basil, cilantro, black pepper, red pepper, and salt. Refrigerate 30 minutes and toss again before serving. Serves 6.


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Egg Salad

• 2 whole eggs • 2 egg whites • 1 tsp Dijon mustard • 1 tsp olive oil • 2 handfuls of spinach • 2 slices tomatoes

Directions: cooked eggs. Let cool. Finely chop eggs and add Dijon mustard and the olive oil. Serves 1-2.

Colorful Beet Salad with Quinoa & Spinach (V+GF)

Ingredients:

Salad

• ½ cup uncooked quinoa, rinsed • 1 cup frozen organic edamame • ⅓ cup slivered almonds • 1 medium raw beet • 1 medium-to-large carrot • 2 cups packed baby spinach or arugula • 1 avocado, cubed

Dressing

• 3 tablespoons apple cider vinegar


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• 2 tablespoons lime juice • 1 tablespoon fresh mint or cilantro • 2 tablespoons maple syrup • ½ to 1 teaspoon Dijon mustard • ¼ teaspoon salt • Freshly Ground pepper

DIRECTIONS: To cook the quinoa: First, rinse the quinoa in a fine mesh colander under running water for a minute or two. In a medium-sized pot, combine the rinsed quinoa and 1 cup water. Bring the mixture to a gentle boil, then cover the pot, reduce heat to a simmer and cook for 15 minutes. Remove the quinoa from heat and let it rest, still covered, for 5 minutes. Uncover the pot, drain off any excess water and fluff the quinoa with a fork. Set it aside to cool.

To cook the edamame: Bring a pot of water to boil, then add the frozen edamame and cook just until the beans are warmed through, about 5 minutes. Drain and set aside.

To toast the almonds or pepitas: In a small skillet over medium heat, toast the almonds or pepitas, stirring frequently, until they are fragrant and starting to turn golden on the edges, about 5 minutes. Transfer to a large serving bowl to cool.

To prepare the beet(s) and/or carrot: Chop them as finely as possible using a sharp chef’s knife OR grate them on a box grater. (I use a food processor) To prepare the vinaigrette: Whisk together all of the ingredients until emulsified.

To assemble the salad: In your large serving bowl, combine the toasted almonds/pepitas, cooked edamame, prepared beet(s) and/or carrot, roughly chopped spinach/arugula (see note above about leftovers), cubed avocado and cooked quinoa.

Finally, drizzle dressing over the mixture (you might not need all of it) and gently toss to combine. You’ll end up with a pink salad if you toss it really well! Season to taste with salt (up to an additional ¼ teaspoon) and black pepper. Serve.

Tuna Salad ***Makes 1-2 Servings.

• 8oz can of tuna


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• 1 tsp Dijon mustard • 1 tsp olive oil • 2 handfuls of spinach • 2 slices tomatoes

Directions: Finely chop the tuna and add Dijon mustard and the olive oil. Place over a bed of spinach and 2 slices of tomatoes.

Raw Tacos (V+GF) Prep time: 30 Minutes

Walnut Meat • 2 cups raw walnuts • 1/4 cup sun-dried tomatoes, chopped • 2 tablespoons chili powder • 1 tablespoon dehydrated minced onion • 1 teaspoon cumin • 1/2 teaspoon garlic powder • 1/2 tsp salt • pinch of cayenne

Pico De Gallo • 1 cup cherry tomatoes, diced • 1 jalapeño, minced • juice of 1 lime

• 2 tablespoons fresh cilantro, chopped • salt to taste

Cashew Sour Cream (optional) • 1 cup cashews, soaked 4-6 hours • 1/2 cup water • 2 tablespoons lemon juice • 1 teaspoon apple cider vinegar • 1/2 teaspoon salt

Extras • 12 leaves of romaine lettuce • 1 avocado • fresh cilantro

Instructions


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1. To make the walnut meat, blend all taco meat ingredients in a food processor until walnuts break down into small crumbs. Do not over mix, they will quickly form a paste. Remove from processor and set aside.

2. Combine the ingredients for pico de gallo and refrigerate until ready to use. 3. If making cashew sour cream, drain and rinse the cashews. Transfer to a high-

speed blender with remaining sour cream ingredients. Blend until completely smooth. Transfer to small container and refrigerate until ready to use.

4. To assemble tacos, place 2-3 tablespoons walnut meat on the bottom of a leaf of romaine lettuce. Top with pico de gallo, avocado, fresh cilantro, and cashew sour cream. Once assembled, serve immediately.

Waldorf Salad....fresh & healthy! ***Makes 1 Serving Ingredients:

• 1 diced red apple • 1/4 cup chopped walnuts • 1/2 cup celery (diced) • 1/4 cup grapes, halved • 1 Tbs. fresh squeezed lemon juice • 4 oz. Cooked Chicken Breast or Turkey • 1 - 2 cups spinach (chopped)

Directions: Mixed the first 6 ingredients together and serve over the top of the fresh spinach.

7- Grain Salad w/ Roasted Pepper, Feta, and Mustard Dressing ***Makes 4-6 Servings ( ¾ cup each) Ingredients:

• 3 cups water • 1 ½ cups 7-grain pilaf mix (Kashi brand) • ¼ cup olive oil • ½ teaspoon finely shredded lime peel • 3 tablespoons of lime juice • 1 tablespoon coarse ground brown mustard


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• 1-2 cloves garlic minced • ½ teaspoon ground cumin • ¼ teaspoon salt • ½ teaspoon ground black pepper • 1/8 teaspoon cayenne pepper • 1 cup chopped tomatoes (2 medium) • 1 cup chopped cucumber • 1/3 cup chopped roasted red sweet pepper • ¼ cup chopped pitted Kalamata olives • ¼ cup snipped fresh herbs, such as dill, mint, and/or parsley • 1/3 cup crumbled feta cheese (optional)

Directions:

In a large saucepan bring the water to boiling; stir in pilaf mix. Return to boiling reduce heat. Cook, covered, about 25 minutes or until pilaf is tender. Drain and cool. Meanwhile, for dressing, in a screw-top jar combine oil, lime peel, lime juice, mustard, garlic, cumin, salt, black pepper, and cayenne pepper. Cover and shake well. In a large bowl combine cooked pilaf, tomatoes, cucumber, roasted pepper, olives, and fresh herbs. Drizzle w/ dressing; toss to coat. Transfer pilaf mixture to a large serving platter. Sprinkle w/ cheese.


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Gluten Free & Vegan Dinner Choices

Asian Tofu Broccoli Stir-Fry (V+GF)

Prep time 1 Hour Cook time 15 Minutes Total time 1 Hour 15 Minutes

To all veggie lovers, here's a quick and easy stir-fry with crisp tofu and broccoli tossed in a sweet and savory sauce with garlic, ginger, and sesame seeds. Yield: 4 servings Ingredients For the stir-fry:

• 1½ cup (185g) uncooked rice • 14 oz (400g) super firm tofu • 1 Tablespoon olive oil • 1 large broccoli, cut into bite-sized florets

For sauce: • 6 Tablespoons (90 ml) soy sauce • 2 Tablespoon natural peanut butter • 1 teaspoon freshly grated ginger • 1 Tablespoon agave or maple syrup* • 2 teaspoons rice vinegar • 2 teaspoons sesame oil • 2 cloves garlic, grated


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• 1 teaspoon hot chinese sauce • ¼ teaspoon red pepper flakes • Black pepper

For serving: • Green onions, sliced • Sesame seeds

Instructions 1. Cook the rice according to the package instructions.

2. For the sauce: mix all the ingredients until smooth.

3. For the tofu: set tofu on top of plate and pat-dry with paper towel. Place a cast iron pan or something else that is heavy on top and let sit for 30 minutes.

4. Cut tofu into bite-sized pieces. Place in a bowl with the sauce, and toss to coat. Let sit for 30 minutes.

5. Heat olive oil in a medium cast iron pan over medium-high heat. Once really hot, add tofu with half of the sauce (trying to keep the other half of the sauce for later). Once nicely seared on the bottom, flip over. Continue to cook until seared on the other side. Remove the tofu from the pan, and keep warm.

6. Return the pan to the heat and add broccoli florets with the remaining sauce. Cover and cook for about 4-5 minutes or until crisp-tender.

7. Arrange the broccoli and tofu over the cooked rice, and cover with more sauce.

8. Sprinkle with green onions and sesame. Notes * If you're not vegan, you can use honey instead.

Curried Quinoa with Roasted Cauliflower (V+GF)


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Prep Time: 10 mins Cook Time: 30 mins Total Time: 40 minutes Yield: 4

Quinoa cooked in coconut milk with spicy Indian flavors, mixed with greens and topped with roasted cauliflower. A simple, vegan and gluten-free meal.

Ingredients:

Roasted Cauliflower

• 1 head cauliflower, cut into bite-sized florets • 2 tablespoons olive oil • ¼ teaspoon cayenne pepper • Sea salt

Curried coconut quinoa with greens

• 2 teaspoons olive oil • 1 medium yellow onion, chopped • 1 teaspoon ground ginger • 1 teaspoon ground turmeric • ½ teaspoon curry powder of choice (optional) • ½ teaspoon ground cardamom • 1 can (14 ounces) light coconut milk • ½ cup water • 1 cup quinoa, rinsed well in a fine mesh colander • ⅓ cup raisins • 1 teaspoon sea salt • 1 tablespoon apple cider vinegar • 4 cups baby arugula or chopped chard, spinach, maybe even kale* • Optional garnishes: 2 green onions, chopped, and a sprinkle of red pepper

flakes


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Directions: Roast the cauliflower: Preheat oven to 425 degrees Fahrenheit. Toss the cauliflower florets with coconut oil, cayenne pepper and a light sprinkle of sea salt. Roast for 25 to 30 minutes on the middle rack, turning halfway, until the cauliflower is tender and golden on the edges.

Cook the quinoa: In a large pot with a lid, warm the coconut oil over medium heat. Add the onion and cook until it is turning translucent, stirring often, about 5 minutes. Add the ginger, turmeric, curry powder and cardamom and stir until fragrant, about 30 seconds. Pour in the coconut milk, water, rinsed quinoa and raisins. Bring the mixture to a boil, then cover and reduce heat to a simmer. Cook for 15 minutes, then remove the pot from heat and let it rest for 5 minutes.

Fluff the quinoa with a fork. Stir in the salt, vinegar and greens (if you intend to eat this dish as leftovers, I recommend storing leafy greens separate from the quinoa, as the greens don’t reheat well). Divide the quinoa into bowls and top with roasted cauliflower. Garnish with green onions and red pepper flakes if you’d like.

Note: For added protein, mix in some cooked chickpeas or pre-steamed lentils.

Black Bean & Quinoa Veggie Burgers (V+GF) Patties:

• ½ cup dry quinoa • 1 tsp olive oil • 1/2 red onion, chopped • 3 cloves garlic, minced • 1/2 tsp Kosher salt, divided • 1 (15 oz) can black beans, drained and rinsed • 2 Tbsp tomato paste • 1 large egg • 2/3 cup frozen corn • 1/2 cup cilantro, chopped • 1 chipotle in adobo, minced • 2 tsp ground cumin


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• 1/2 cup rolled oats • 1/4 cup oat flour

Yogurt Sauce: • ½ cup plain fat-free Greek yogurt • 1 Tbsp honey • 1 Tbsp Dijon mustard

Directions: Place the quinoa in a small saucepan with 1 cup of water. Set the saucepan over medium-high heat and bring to a boil. Reduce heat to low, cover the pan, and cook 10-15 minutes until the water is absorbed and quinoa is cooked. Remove from heat. Note: this step can be done ahead of time. Heat the oil in a small pan over medium heat and add the onion and garlic. Add 1/4 teaspoon salt and sauté until onions are softened, 5-6 minutes. Place the mixture into a large bowl. Add black beans to the bowl and using a potato masher or fork, mash together until a pasty mixture forms. Stir in the tomato paste, egg, corn, cilantro, chipotles, cumin and remaining 1/4 teaspoon salt. Stir in the cooked quinoa, oats, and oat flour until well mixed. Form the mixture into 6 equal patties, compacting them well with your hands as you form them. Place the patties on a baking sheet, cover them with plastic wrap and refrigerate for at least a few hours or overnight. To make the yogurt sauce, stir the yogurt, honey and mustard together in a small bowl. When ready to eat, preheat the oven to 400 F or heat a griddle to medium-high heat. If baking, spray a baking sheet with nonstick cooking spray and place the patties on the sheet cook 10-12 minutes until the patties are golden brown and crispy. Carefully flip the over and cook another 10 minutes. If using a griddle, heat 4-6 minutes per side or until slightly golden. Serve patties with the yogurt sauce. Yield: 6 burgers with 1 1/2 tablespoons yogurt sauce

VEGGIE-FLAX BURGERS (V+GF)

Makes 4

Ingredients:


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• 1 6.5 oz. jar artichoke hearts, drained and quartered • 1 teaspoon chopped garlic • 1/4 cup chopped green onions • 3 tablespoons chopped fresh parsley, or 2 teaspoons dried • 3/4 cup cooked garbanzo beans, drained and rinsed • 3/4 cup kidney beans or black beans, drained and rinsed • 3 tablespoons ground flaxseed, regular or golden • 2 tablespoons roasted tahini or other nut butter • 4 generous twists of ground black pepper (about 1/4 teaspoon) • 1/2 cup cooked brown rice or millet

Directions: Place artichoke hears, garlic, grren onions, parsley, garbanzo beans, kidney or black beans, ground flaxseed, tahini, and pepper in a food processor; pulse about 8 times, until blended. Scrape down sides and pulse another six times. Do not over-process. Transfer to a bowl and gently stir in cooked rice.

Divide mixture into four portions and form into patties 1/2 in. thick.

Heat a nonstick frying pan over medium heat and coat with cooking spray. Fry burgers until bottoms are brown, about 5 minutes. Spray tops of burgers with cooking spray and flip. Cook until brown, about 5 more minutes.

{SLOW COOKER} MEXICAN QUINOA (V+GF)


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PREP TIME 10 mins COOK TIME 4 hours TOTAL TIME 4 hours 10 mins

Serves: 6-8 INGREDIENTS

• 1 and 1/2 pounds (~4 cups) butternut squash • 1 cup frozen corn • 1 can (15.25 ounces) black beans • 1 cup uncooked quinoa, rinsed • 1 teaspoon minced garlic • 1 can (14.5 ounces) fire-roasted petite diced tomatoes • 1 small jalapeno, optional • 2 cans (19 ounces each) mild red enchilada sauce • 1 cup vegetable or chicken broth • 1 packet (1.25 ounces) taco seasoning (use Camille’s low sodium taco seasoning

recipe) • Optional toppings: shredded cheddar cheese, fresh lime juice, sour cream,

chopped cilantro Instructions: Spray your slow cooker with nonstick spray. Peel and deseed the butternut squash. Cut it into cubes and place in the slow cooker.


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Add in the corn, drained and rinsed black beans, rinsed quinoa (I rinse mine in a fine mesh sieve), minced garlic, undrained fire-roasted petite diced tomatoes, diced jalapeno (if desired), the 2 cans of enchilada sauce (make sure you have the right ounce amount - these are the large cans), the vegetable or chicken broth, and the packet of taco seasoning. Give everything a really good stir, cover and cook on high for 3-4 hours or until the quinoa is cooked and the butternut squash is tender. Remove the lid and stir everything together really well. Allow the liquid to absorb while on low for another 30 minutes or until mostly absorbed. Season with any additional spices and/or salt and pepper if desired. Top bowls with optional toppings - some shredded cheese, fresh lime juice, sour cream, and cilantro is what we love!

Raw Tacos (V+GF)

PrepTime30minsTotalTime30minsIngredients Walnut Meat

• 2 cups raw walnuts • 1/4 cup sun-dried tomatoes, chopped • 2 tablespoons chili powder • 1 tablespoon dehydrated minced onion • 1 teaspoon cumin • 1/2 teaspoon garlic powder • 1/2 tsp salt • pinch of cayenne

Pico De Gallo • 1 cup cherry tomatoes, diced • 1 jalapeño, minced • juice of 1 lime

• 2 tablespoons fresh cilantro, chopped • salt to taste

Cashew Sour Cream (optional) • 1 cup cashews, soaked 4-6 hours • 1/2 cup water • 2 tablespoons lemon juice • 1 teaspoon apple cider vinegar • 1/2 teaspoon salt

Extras • 12 leaves of romaine lettuce • 1 avocado • fresh cilantro

Directions: To make the walnut meat, blend all taco meat ingredients in a food processor until walnuts break down into small crumbs. Do not over mix, they will quickly form a paste. Remove from processor and set aside. Combine the ingredients for pico de gallo and refrigerate until ready to use.


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If making cashew sour cream, drain and rinse the cashews. Transfer to a high-speed blender with remaining sour cream ingredients. Blend until completely smooth. Transfer to small container and refrigerate until ready to use. To assemble tacos, place 2-3 tablespoons walnut meat on the bottom of a leaf of romain lettuce. Top with pico de gallo, avocado, fresh cilantro, and cashew sour cream. Once assembled, serve immediately.

Chicken & Turkey Recipes… Chicken Sausage with Apples & Peppers Prep Time: 35 min

Ingredients: (Serves 4)

• 1 1/2 lbs. Organic Chicken Sausage • 1 Yellow Onion (sliced) • 3 Peppers (red, yellow, orange) (sliced) • 2 Jalapeno Pepper (sliced) • 2 Apples (sliced) • 3 tbsp. Extra Virgin Olive Oil • 2 tbsp. Lemon Juice (juice from 1 lemon) • 1 tsp Dried Thyme • 1 tsp Sea Salt & Black Pepper (just enough to season)

Directions: Preheat oven to 375 degrees. In a large glass baking dish, spread out your onions, peppers, apples, and jalapeños. Toss veggies with olive oil and lemon juice. Spread out veggies evenly in baking dish, and season with salt and pepper. Place sausages on top of the bed of vegetables. Use a sharp knife, and poke 5-6 holes in each link. Cover with aluminum foil and bake for 25 minutes. Remove foil, flip


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sausage, and continue to bake for an additional 10 minutes. If you want the sausage crispy, you can broil it for a few minutes. When done, season with thyme, and serve.

Bruschetta Chicken Prep Time: 20 min Ingredients: (Serves 3)

• 15 oz. Chicken Breast • 1 1/2 tbsp. Extra Virgin Olive Oil • Sea Salt & Black Pepper (to taste) • 3 Tomato (medium, diced) • 1/2 cup Red Onion (finely diced) • 2 Garlic (cloves, minced) • 1/4 cup Basil Leaves (chopped) • 1 tbsp. Balsamic Vinegar

Directions: Preheat oven to 450 degrees. Pound the chicken breasts gently so they are all of even thickness. Brush both sides of the chicken with olive oil, and season with salt and pepper. In a glass baking place the chicken breasts. Bake for 15-20 minutes. In the meantime, combine the tomatoes, red onion, garlic, basil, olive oil, and balsamic vinegar in a bowl. Season with sea salt and black pepper to taste. When chicken is done, remove from oven and cover with foil for about 5 minutes. To serve, top the chicken with the tomato mixture and enjoy!

Turkey Burgers with Caramelized Onions Prep Time: 45 min Ingredients: (Serves 4)

• 1 tbsp. Olive Oil • 2 Yellow Onion (peeled and finely sliced) • 2 Apple (green, divided) • 1 lb. 93% Lean Ground Turkey • 2 tsps. Dijon Mustard


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• 1/2 tsp Dried Thyme • 1 tsp Sea Salt • 1/4 tsp Black Pepper • 1 head Green Lettuce (separated into leaves and washed)

Directions: Preheat oven to 350 degrees. Heat olive oil in a large skillet over medium heat. Add onion and sauté for 30 minutes or until golden brown. If onion starts to stick, add 1-2 tsp. of water and continue to sauté. Set aside when done. Dice or shred 1 apple into a large mixing bowl. Squeeze the apple to get rid of any excess liquid. (drink it if you'd like, yum!) Add your Dijon mustard, thyme, salt and pepper into the mixing bowl and mix to combine. Then add your turkey and apple and mix well. Form into patties, and place on a baking sheet lined with parchment paper. Bake the burgers in the oven for about 15 minutes per side, or until cooked to your liking. Time to serve! Place turkey burger on a bed of lettuce and top with caramelized onion. Slice up additional apple for garnish.

Chicken Margherita Pizza w/ salad ***Makes 1 Serving

Directions: 1. Place a pizza stone or baking sheet on the lowest over rack. Preheat oven to 450 degrees F. In

a small bowl stir together 1-teaspoon olive oil and 2 cloves garlic, minced; brush over 1 oval light whole wheat wrap.

2. Thinly slice 1 large roma tomato, arrange slices on wrap. Top with 2 ounces coarsely shredded cooked chicken breast and 2 ounce sliced fresh mozzarella cheese.

3. Bake on preheated pizza stone about 5 minutes or until edges of wrap and cheese are golden. Sprinkle with romaine lettuce topped with 1/3 cup chopped tomato, 1/3 cup sliced cucumber, and 2 tablespoons bottled light Italian salad dressing.

Easy Breezy Marinated Chicken Breast ***Makes 6-8 servings (Always good to have on hand for salads & lettuce wraps)


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Ingredients:

• 4 boneless, skinless chicken breasts (6-8 oz. each, typically I buy the air chilled chicken breast from Whole foods and it’s a double breast)

• 1/2 cup lemon juice • 3 cloves garlic, minced • 2 tsp. olive oil • 2 tsp. tarragon • 1 tsp. thyme • 3/4 tsp. salt • 2 tsp. black pepper

Directions: In a 1-gallon plastic Ziploc bag, combine lemon juice, garlic, olive oil, tarragon, thyme, salt & pepper. Add chicken breasts to the bag and make sure they are all coated evenly with marinade. Squeeze the air out of the bag and seal it. Marinate the chicken in the refrigerator for at least 1-2 hours, turning occasionally. Preheat the oven to 350° Place the chicken breasts in a glass baking dish. Bake covered in aluminum foil for about 10 minutes, and then cook for about 10 minutes more UNCOVERED or until juices run clear.

2-INGREDIENT SLOW COOKER SALSA CHICKEN All you need are 2 simple ingredients to make this slow cooker shredded chicken -- good salsa and chicken! PREP TIME: 1 MIN COOK TIME: 4 HOURS TOTAL TIME: 4 HOURS 1 MIN INGREDIENTS: 4 boneless, skinless chicken breasts (about 2 lbs total)* 2 cups favorite salsa or Restaurant Salsa Recipe salt and pepper (optional: fresh lime wedges for serving) DIRECTIONS:


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Place chicken breasts in a slow cooker and cover with salsa. Toss until the chicken is covered. Cover and cook on high for 4 hours (or low for 6-8 hours), or until the chicken shreds easily with a fork. Shred the chicken in the slow cooker and toss with the remaining salsa and juices until well-mixed. Serve immediately, or refrigerate in an airtight container for up to 5 days. (This chicken also freezes well.) *You can really use just about any cut of chicken for this recipe. For easy shredding though (so that you don't have to mess with bones), I recommend boneless chicken breasts or thighs. This should be about 2 lbs of chicken total. Serves 6.

Turkey Meatballs

***Makes 8 servings. (3-4 meatballs depending on size – about 5 oz. per serving.) Make sure to keep these frozen for back-up meals!

Ingredients: • 1 zucchini, lightly chopped • ½ med onion, lightly chopped • 2 cloves of garlic • ½ red pepper, lightly chopped • ½ yam, lightly chopped • ½ cup carrots, chopped • 2 lbs. of lean ground turkey • 1 cup of almond meal/flour • 2 large eggs • 2 tablespoons olive oil • ½ tsp. Kosher or Sea Salt & freshly ground pepper to taste

Directions:

Preheat oven to 400 degrees.

In a food processor, finely chop the zucchini, onion, garlic & pepper. Set aside in a large bowl.

Next, add the yam and carrots to the food processor, finely chop, and then add to the zucchini mixture.


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Then, combine your veggie mixture with the turkey, almond meal, eggs, salt & pepper. Mix really well, and then form lots of golf-ball size (1”) meatballs.

Bake meatballs for about 20 minutes or until cooked through & no longer pink in the middle. DELISH!

Oinking Good Pork Recipes… Prosciutto, Grape, and Swiss Melt Makes 4 sandwiches.

1. In a nonstick skillet cook 1 ½ cups chopped seedless red grapes over medium heat for 2 to 4 minutes or just until softened; drain liquid. Trim fat from edges of 2 ounces very thinly sliced prosciutto; cut in half crosswise

2. Using 8 slices pumpernickel bread, layer 4 of the bread slices with 8 oz prosciutto, grapes, and 1 cup shredded part-skim Jarlsberg or Swiss cheese. Top with remaining 4 breads sliced.

3. Rinse and dry skillet used to cook grapes. Lightly coat outsides of sandwiches with nonstick cooking spray. Preheat skillet over medium heat. Place sandwiches, half at a time, in skillet.

4. Cook for 2 minutes or until bread is toasted. Turn sandwiches and cook for 1 to 2 minutes more or until heated through.J

Perfect Roasted Pork Tenderloin Recipe with Apples PREP 15mins COOK 35mins TOTAL 50mins The trick to flavorful and moist pork tenderloin is to sear the pork before roasting. In our recipe, the pork is seared and then is baked on top a bed of apples and onions. Most often, you will find that pork tenderloins are sold in packages with two tenderloins. One tenderloin should generously serve 3 One note, “pork tenderloins” and “pork loin”are two different cuts of meat. Pork tenderloins are much thinner and take less time to cook. Makes 6-8 Servings

• 2 pork tenderloins (about 1 1/2-pounds each • 1 tablespoons vegetable oil, plus more as needed • 1 1/2 teaspoons salt, plus more as needed


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• 1 tablespoon Dijon mustard • 1 tablespoon chopped fresh thyme leaves • 1/4 teaspoon ground black pepper • 2 apples, cored and sliced (I like Granny Smith, Golden Delicious or Braeburn) • 2 onions, sliced • 1 cup chicken stock

I N S T R U C T I O N S

Heat oven to 425 degrees F. 1. Trim each tenderloin of any silver skin (this can be tough when cooked). To do this, use a small sharp knife and slide the blade under and outward to remove it. 2. Pat pork dry with paper towels and then rub with one tablespoon of the oil and 1 1/2 teaspoons of salt. 3. Heat a tablespoon of oil in a heavy-bottomed oven-safe skillet over medium heat. When the oil is hot and shimmers, add the pork tenderloins and cook, occasionally turning, until evenly browned all over; about 12 minutes. Transfer to a large plate or cutting board. (The pork will not be cooked through). PREPARE APPLES AND ONIONS 1. Keep the pan used to sear the pork on the stove over medium heat. Check the pan, if it looks dry, add two to three teaspoons of additional oil. (If there is fat left in the pan from cooking the pork, there is no need to add extra oil). 2. Add the apples and onions then cook, occasionally stirring, until lightly browned around edges, about 5 minutes. Stir in 1 teaspoon of thyme. TO FINISH 1. Use a pastry brush (or use your fingers) to rub the seared pork all over with the mustard, 2 teaspoons of thyme, and the black pepper. 2. Place the seared pork tenderloins on top of the apples and onions, and then slide into the oven. Roast 10 to 15 minutes or until an internal thermometer inserted into the thickest part registers between 145 and 150 degrees F. Transfer the pork to a large plate and cover with aluminum foil. Let rest about 10 minutes. 3. While the pork rests, place the pan with apples and onions back onto the stove and turn heat to medium. Add chicken stock and use a wooden spoon to scrape the pan, lifting any brown bits from the bottom. Bring to a simmer and cook until reduced by half. 3. To serve, slice pork into 1-inch slices then serve on a bed of the apples and onions with pan sauce drizzled on top.


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Herb Marinated Pork Tenderloin

***Makes 4 servings. (you may want to double this recipe- it’s a GOOD one!) Ingredients:

• 1/3 lemon, zest grated into a small bowl • 1/4 cup freshly squeezed lemon juice (1 to 2 lemons) • Extra Virgin Olive Oil • 2-3 cloves minced garlic • ½ Tbs. fresh rosemary, minced • 1 tsp. fresh thyme, chopped • 1 tsp. Dijon mustard • 1 pork tenderloin (about 1 pound) • Sea salt & fresh ground pepper to taste

Directions: In a 1-gallon plastic Ziploc bag, combine lemon zest, lemon juice, 1/4 cup of olive oil, garlic, rosemary, thyme, mustard, & 3/4 teaspoon of salt. Add pork tenderloin to the bag and make sure it is coated evenly with marinade. Squeeze the air out of the bag and seal it. Marinate the pork in the refrigerator overnight (or for at least 3 hours).

Preheat the oven to 400°

Remove the tenderloins from the bag. Discard the marinade but leave the herbs that stick to the meat. Season the pork generously with salt & pepper.

Heat 1-2 tablespoons of olive oil in a large ovenproof sauté pan over med-high heat. Sear the pork tenderloins on each side until golden brown.

Place the sauté pan in the oven and roast the tenderloins for 10 to 15 minutes or until the meat reaches 137°


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Transfer the tenderloin to a platter and cover tightly with aluminum foil. Allow to rest for 10 minutes. Carve in 1/2-inch-thick diagonal slices. Season with salt and pepper to taste, and enjoy.

Fish, Seafood, and Pasta Recipes… Fish w/ Panko and Dijon! ***Makes 4 Serving

Thaw four 5-ounce fresh (frozen) tilapia or other whitefish fillets, if frozen. Rinse fish; pat dry.

1. Preheat oven to 450 degrees F. Line a shallow baking pan with foil. 2. Arrange fish in a single layer in pan. Spread 2 tablespoons of Dijon-style honey

mustard over fish. For topping, in a bowl stir together ¼ cup whole wheat panko (Japanese style bread crumbs), 2 tablespoons melted butter. 1 tablespoon snipped fresh Italian (flat leaf) parsley, ¼ teaspoon salt, and 1/8 teaspoon black pepper. Sprinkle evenly over fish

3. Bake for 10-12 minutes or until fish flakes easily when tested with a fork and topping is browned. If desired, garnish with fresh parsley sprigs

Fish w/ White wine, Lemon, and Capers ***Makes 4 Serving

Thaw four 5-ounce fresh (frozen) tilapia or other whitefish fillets, if frozen. Rinse fish; pat dry.

1. Preheat oven to 450 degrees F. Line a shallow baking pan with foil. 2. Arrange fish in a single layer in pan. Sprinkle with ¼ teaspoon salt and 1/8 teaspoon black

pepper. Bake at 450 degree F for 10 to 12 minutes or until fish flakes easily when tested with a fork. In a skillet heat 1 tablespoon olive oil over medium-heat. Add ¼ cup chopped shallots; cook and stir 3 minutes. Stir in 2 tablespoons drained capers and 1 teaspoon shredded lemon peel. Add ½ cup dry white wine. Cook, uncovered, for 4 minutes or until wine is nearly evaporated.


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3. Remove from heat. Stir in 1 tablespoon snipped fresh oregano. Spoon caper mixture over fish and sprinkle with 1 teaspoon shredded lemon peel.

DIJON BAKED SALMON YIELD: 5 servings TOTAL TIME: 25 minutes PREP TIME: 5 minutes COOK TIME: 20 minutes

• Sockeye or Coho salmon) • 1/4 cup fresh parsley, finely chopped • 1/4 cup Dijon mustard • 1 tbsp lemon juice • 1 tbsp avocado oil • 3 garlic cloves, finely chopped • salt and pepper

D i r e c t i o n s : Preheat your oven to 375 degrees fahrenheit. Place the salmon on a parchment lined baking tray and set it aside. Mix together the remaining ingredients in a small bowl and generously coat the top of the salmon. Bake the salmon for 18-20 minutes (depending on size and thickness), then slice it into individual portions and serve immediately.

Rotini with Tomato, Feta, and Spinach Serves 4 (2 cups each).

Directions: 1. Cook 8 ounces dried whole grain rotini pasta according to package directions, omitting salt,

drain. Return pasta to pan, cover and keep warm. 2. Meanwhile, in a skillet heat 1 tablespoon olive oil over medium-high heat. Add ½ cup chopped

red onion, cook and stir for 2 minutes or until tender. Add 2 cloves garlic, minced; cook and stir for 1 minute. Add 2 cups grape tomatoes, halved; cook and stir about 2 minutes or until heated through.


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3. Add 3 cups packed fresh baby spinach and ¼ cup torn fresh basil; cook and stir for 1 minute or just until spinach is wilted. Add tomato mixture to pasta; toss gently.

4. Transfer to a warm serving platter. Top with 6 ounces shredded cooked chicken breast and grated parmesan cheese.

Fast & Delish Sautéed Shrimp in Garlic Tomato Sauce ***Makes 3-4 servings Ingredients:

• 2 Tbs. Extra Virgin Olive Oil • 3 scallions, finely chopped • 3 garlic cloves, sliced thin • 4 Roma tomatoes, chopped • 1/4 cup clam juice • 2 Tbs. fresh squeezed lemon juice • 14 Colossal Shrimp, shelled & deveined (keep tail

on, about 1 pound) • Sea salt & fresh ground pepper to taste

Directions: In a large sauté pan over medium heat, add olive oil, scallions, garlic, and salt & pepper to taste. Cook until scallions are wilted and darkened, and until the garlic is tender and slightly golden-brown (about 3-4 minutes).


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Add tomatoes and cook (continually stirring) until the tomatoes are softened (about 2 minutes). Add the clam juice and lemon juice, and bring to a light simmer (continually stirring gently.

Season shrimp with salt & pepper and add to the pan. Cook on 1 side until the shrimp begins to turn opaque and slightly curl (2 to 3 min.) Then, flip the shrimp and cook until they begin to turn pink on the other side (1 to 2 more min.) Great over Spaghetti squash!

***Shrimp cooks very fast, so a good rule of thumb is to remove the pan from the heat as they are almost finished cooking. Once you remove the pan from the heat, continue tossing and the heat of the pan will continue to cook them until they’re done.

Quick & Easy Baked Salmon Fillets ***Makes 2 servings (you may want to double this recipe)

Ingredients:

• 2 (5 oz.) salmon fillets (ask for skin off on both sides) • 1 teaspoon olive oil plus 1 tablespoon • Sea Salt & Freshly Ground Pepper • 7 oz. can chopped tomatoes, drained • Optional: ½ cup white wine • 1 chopped shallot • 1 tablespoon fresh lemon juice • 1/2 teaspoon dried oregano • 1/2 teaspoon dried thyme

Directions: Preheat the oven to 400°

Brush 1 side of the Salmon with olive oil and season with salt and pepper. In a medium bowl, stir the tomatoes, (optional white wine), shallots, 1 Tbs. of olive oil, lemon juice, oregano, thyme, salt and pepper until mixed.


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Tear 2 large sheets of foil. Place salmon fillet, oiled side down, in the middle of the foil. Twist the ends of the foil to form a “pouch” around the salmon. Spoon tomato mixture over the salmon. Fold the sides of the foil over the fish and mixture, making sure to cover completely, sealing them into the pouch. Repeat with the other Salmon Fillet and then place on a baking sheet.

Bake for about 25 minutes or until Salmon is cooked to your liking. Serve in foil… it’s fun and very easy.

cook until tender. Place salmon and grapefruit juice with segments in pan.

Cover and simmer over low heat for 6-8 minutes or until fish is cooked to taste. Serve salmon with pan sauce, garnished with grapefruit segments.

***If you are on certain medications that may interact with grapefruit, you may substitute lemon for grapefruit J

Spicy Fish Tacos Serving size: 1

Ingredients: • ¼ Cup Hot cooked brown rice • 4 ounces Tilapia Fish( or any white fish) • 2 Tbls Fresh parsley • 1 Teaspoon lime juice • 2 Teaspoons Blackened seasoning • 2 Teaspoons Olive oil

• 2- 6inch Corn Tortillas Or (romaine lettuce leaves for detox)

• ¼ cup Shredded cabbage • 2 Tablespoons Chopped tomato • 2 Tablespoons Quoso Fresco

(optional) • 2 Teaspoons Plain Greek yogurt

Directions: 1. In a Small bowl toss together ¼ cup hot cooked brown rice, 2 tablespoons snipped fresh cilantro,

and 1-teaspoon lime juice; keep warm. Rinse one 4-ounce fresh tilapia fillet; pat dry. Sprinkle with 2 teaspoons blackened seasoning.

2. In a large skillet heat 2 teaspoons olive oil over medium. Add fish; cook for 6 to 8 minutes or until fish flakes easily when tested with a fork, turning once. Break fish into chunks; toss gently with 1 tablespoon lime juice.

3. Lightly coat both sides of two 6-inch corn tortillas with nonstick cooking spray. Place in a dry large skillet. Cook over medium-high heat for 1 to 1 ½ minutes or until slightly puffed, turning once. Divide fish between tortillas.


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4. Top with ¼ cup shredded cabbage, 2 tablespoons chopped tomato, 2 tablespoons crumbled queso fresco, and 2 teaspoons Greek yogurt . Serve with the rice mixture and ½ of an orange, cut into wedges.J

Oven Baked Fish and Chips

Ingredients: 1 cup cornflakes, crushed 1/3 cup flour 1 egg 1/4 cup skim milk 4 (4 ounce) halibut (or other fish) fillets Salt and pepper Fish: Preheat oven to 450-degrees. Cut each filet into two or three pieces. Place flour and Cornflakes in two, separate shallow containers. You can add seasoning to the Cornflakes if you'd like. Whisk egg and milk and place in another shallow container. Season fish with salt and pepper. Dredge fish in flour and shake off excess. Once floured, dip fish in the milk mixture, then coat with Cornflakes on all sides. Place fish on baking sheet sprayed with nonstick cooking spray and bake at 450-degrees for eight to ten minutes per 1-inch of thickness or until flakes easily with fork.

Chips: Wash each potato and cut into wedges. Soak potatoes in water for five minutes then drain and pat dry. Place favorite seasonings and bread crumbs into a large re-sealable bag. Place potato wedges into bag a couple at a time, seal and shake to coat. Arrange potatoes in a single layer on a baking sheet sprayed with nonstick cooking spray and bake until crispy, about ten minutes. Recipe makes four servings. Serving Size: 4 ounces fish and one potato.


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There’s Nothing like a Good Steak… n

Beef Recipes

Roasted Spaghetti Squash with Meatballs Serving size = 6 servings ( 5 meatballs, 2/3 cup squash, and 2/3 cup sauce each) Ingredients:

• 3 pound spaghetti squash, halved and seeded • 1/3 cup bulgur • 1 egg, lightly beaten • 1 pound 93% lean ground beef • 2 garlic cloves, minced • 1 tablespoon dried Italian seasoning. Crushed • 14.5 ounce cans fire roasted crushed tomatoes, un-drained • 1 teaspoon sugar • 1 teaspoon crushed red pepper (optional) • ¼ to 1/3 cup grated Parmesan cheese • Snipped fresh basil (optional)

Directions:

1. Preheat oven to 400 degrees F. Lightly coat inside of the spaghetti squash with nonstick cooking spray. Place squash halves, cut side down, on a 15x10x1- inch-baking pan. Bake for 50 minutes or until squash is soft. Let cool slightly. Use a fork to separate the strands of squash.

2. Meanwhile, for meatballs, place bulgur in a large bowl. Pour ½ cup boiling water over bulgur; let stand about 20 minutes or until most of the water absorbs. Add egg, beef, garlic, and 1 teaspoon Italian seasoning. Mix to combine. Shape into 1-inch meatballs.

3. Lightly coat a large skillet with nonstick cooking spray; heat skillet over medium-high heat. Add meatballs to skillet; cook until evenly browned, turning occasionally. Add tomatoes, sugar, crushed red pepper )if desired), ½ teaspoon salt, and remaining 2 teaspoons Italian seasoning. Bring to boiling; reduce heat. Simmer, uncovered, for 7 to 10 minutes or until sauce starts to thicken and meatballs are cooked through (160 degrees F)


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4. Serve meatballs and sauce over squash. Top w/ Parmesan cheese. If desired sprinkle with basil.

Stuffed Bell Peppers Ingredients:

• 2 red peppers • 2 yellow peppers • 2 Tb. coconut or olive oil • 1 onion, finely chopped • 2 garlic cloves, crushed • ½ tsp. cayenne pepper • 1 tsp. grated fresh ginger • 4oz ground organic beef • 4oz can of chopped tomatoes • ½ tsp. sea salt • Basil leaves, to garnish

Directions: Preheat the oven to 425 F. Heat the coconut oil in a skillet and sauté the onion and garlic over medium heat till soft, add beef (cook 8-10 minutes). Combine this mixture and the remaining ingredients in a mixing bowl and evenly stuff the different ½ peppers. Bake 30 minutes, peppers should blister a bit when done. Serves 2.

Italian Barley and Sausage Casserole Serving size = 4 servings (about 1 cup each) Ingredients: Non-stick cooking spray

• 4 ounces uncooked bulk turkey Italian sausage or smoked turkey Italian sausage link, halved lengthwise and thinly sliced crosswise

• 3 cups sliced fresh button mushrooms (8 ounces) • ½ cup chopped onion (1 medium) • 2 cloves garlic, minced • 2 cups cooked barley* • 1 ½ cups no-salt-added tomato pasta sauce


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• 1 ½ cups shredded part-skim mozzarella cheese (6 ounces) • ½ cup bottled roasted red sweet pepper, chopped • ¼ cup pitted green olives, chopped • 2 tablespoons snipped fresh basil • ½ cup red and/or yellow grape or cherry tomatoes halved

Directions:

1. Preheat oven to 350 degrees F. Coat four 12-to-14 ounce individual casseroles with cooking spray; set aside. Coat a large nonstick skillet with cooking spray; heat skillet over medium heat. Add sausage, mushrooms, onion, and onion, and garlic. Cook for 8 to 19 minutes or until bulk sausage (if using) is no longer pink and vegetables are tender, using a wooden spoon to break up bulk sausage as it cooks. Drain off fat.

2. Stir barley, pasta sauce, 1 cup of the cheese, that roasted pepper, olives, and 1 tablespoon of the basil into sausage mixture. Divide mixture among the prepared casseroles. Cover with foil.

3. Bake for 30 minutes. Sprinkle with the remaining ½ cup cheese. Bake, uncovered, for 10 minutes or until heated through and cheese is melted. Top with tomatoes and the remaining 1 tablespoon basil. TIP*: For 2 cups cooked quick-cooking barley, in a medium saucepan bring 1 1/3 cups water to boiling; stir in ¾ cup quick-cooking barley. Return to boiling; reduce heat. Simmer, covered, for 10 to 12 minutes or until barley is tender; drain. For 2 cups cooked regular barley, prepare as directed, except use 2 cups water and ½ cup regular barley; simmer, covered, about 45 minutes.


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Soups… Broccoli Detox Soup

Total time 15 mins

Author: The Awesome Green Recipe type: Soups Cuisine: Vegetarian Serves: 2

Ingredients:

• 2 cups broccoli florets • 2 celery stalks, finely diced • 1 onion, finely diced • 2 garlic cloves, crushed • 1 cup greens (kale, spinach, beet greens or any other available) • 1 parsnip, peeled and finely chopped • 1 carrot, peeled and finely chopped • 2 cups low sodium vegetable broth • 1⁄2 tsp sea salt • 1⁄2 lemon, juice only • 1 tsp olive oil • 1 tbsp chia seeds • Toasted mixed seeds and nuts, 1 teaspoon coconut milk, to garnish

Instructions:

1. In a soup pot, heat the olive oil, add the onion, garlic, carrot, parsnip, celery sticks and broccoli, and cook over low heat for five minutes, stirring frequently.

2. Add the vegetable broth, bring to a boil, then cover the pot with a lid and let simmer for 5-7 minutes, until the vegetables are tender but not mushy.

3. Stir in the greens, then transfer into the blender, add the chia seeds and lemon, and process to obtain a smooth cream.

4. Top with toasted seeds and serve warm.


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Mom’s Chicken Soup (compliments of Eileen from PaleoSimplified.com) *** Serving Size is about a 1 ½ cups. But…if you want 2 cups, that’s ok J Ingredients:

• 2 chicken breasts on the bone skin removed (organic if possible)

• 1 onion quartered and then sliced into 1/4" slices

• 2 celery stalks, rinsed and sliced into 1/4" pieces

• 3 carrots, peeled, and sliced into 1/2" pieces • 1 rutabaga, peeled & cubed • 1 bunch fresh dill, rinsed • Sea salt & pepper to taste • 2-3 tablespoons olive oil • 1 pound of baby spinach

Directions: Heat Olive Oil in a large heavy stockpot. On medium heat, put in chicken and lightly brown on top and bottom. Remove from pot and add onions. Season onions with salt and pepper and cook until tender and lightly golden. Return chicken to the pot and add enough water to cover chicken, and then about 1" higher. Bring to a boil and add all the vegetables including the dill. Bring to a simmer and cook with the pot half covered for about 30 minutes (or until all the vegetable are fork tender). Turn off the heat. Remove the chicken and let cool until you are able to handle it with your hands. Remove the dill. Shred the chicken and return it to the pot. Season the broth with salt and pepper. Add the spinach. The heat from the soup will cook the spinach. If you like you can put some sliced avocado.


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Oh So Good! Chili with a Twist 4 servings. Inspired by Primal Cravings (I recommend doubling this recipe- it’s AWESOME!)

Ingredients:

1 Tbsp. Extra Virgin Olive Oil

1/2 yellow onion, diced

2 garlic cloves, minced

1/2 lb ground grass-fed beef

1/2 lb ground turkey

1/4 cup pumpkin puree

14-ounce can crushed tomatoes

8 ounces tomato sauce

2 ounces can diced green chili’s

1/2 cup beef stock

1 Tablespoons chili powder

1/2 Tablespoon ground cumin

1/2 Tablespoon paprika

1 teaspoon ground coriander

1 teaspoon cocoa powder

1/2 teaspoon granulated garlic

1⁄4 teaspoon cayenne pepper

Pink Himalayan salt to taste

OPTIONAL: 1/2 jalapeno, seeded and finely diced to taste

Sliced avocado Directions: In a large soup pot over medium heat, sauté the onion and garlic until onions begin to soften. Then, add the beef and turkey, and stir occasionally until browned. Add the rest of the chili ingredients (except the avocado). Let simmer, stirring every so often for 15 minutes. Garnish with sliced avocado. Serve and enjoy! Winter Minestrone w/ Farro


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Makes: 6 servings Serving Size: 2 cups Yields: 12 cups Prep: 30 mins Cook: 1 hr 5 mins Ingredients: 3cups water 1cup whole grain farro 2tablespoons olive oil 1cup chopped celery (2 stalks) 1cup chopped carrots (2 medium) 1/2cup finely chopped onion (1 medium) 3slices turkey bacon, chopped 1tablespoon snipped fresh rosemary 2 cloves garlic, minced 1 28 ounce can no salt added diced tomatoes, un-drained 1russet potato, peeled and cut into 1/2-inch cubes 1Parmesan cheese rind 6cups reduced-sodium chicken broth 1bunch Tuscan kale, stemmed and chopped 115 ounce can white beans, rinsed and drained Freshly ground black pepper Freshly grated Parmesan cheese (optional) Directions: In a medium saucepan bring the water to boiling. Stir in farro. Return to boiling; reduce heat. Simmer, covered, for 30 minutes; drain. Meanwhile, in a Dutch oven heat oil over medium heat. Add celery, carrots, onion, turkey bacon, rosemary, and garlic. Cook about 15 minutes or until vegetables are tender and golden, stirring frequently. Stir in cooked farro, tomatoes, potato, and cheese rind. Add 6 cups broth. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes or until potato is tender. Stir in kale and beans. Simmer, covered, for 5 to 10 min. more or until kale is tender. Remove and discard cheese rind. Season to taste with ground black pepper. If desired, top each serving with grated Parmesan cheese.


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Lentil Soup

Inspired from Giada De Laurentiis Total Time:1 hr 10 min, Prep: 10 min, Cook: 1 hr Yield:6 servings Ingredients:

• 2 tablespoons olive oil, plus extra for drizzling

• 1 medium onion, chopped

• 2 carrots, peeled and chopped

• 2 celery stalks, chopped

• 2 garlic cloves, chopped

• Salt and freshly ground black pepper

• 1 (14 1/2-ounce) can diced tomatoes

• 1 pound lentils (approximately 1 1/4 cups)

• 1/2 cup pearl barley

• 11 cups low sodium chicken or vegetable broth

• 4 to 6 fresh thyme sprigs Directions: Heat the oil in a heavy large pot over medium heat. Add the onion, carrots, and celery. Add the garlic, salt, and pepper and saute until all the vegetables are tender, about 5 to 8 minutes. Add the tomatoes with their juices. Simmer until the juices evaporate a little and the tomatoes break down, stirring occasionally, about 8 minutes. Add the lentils and pearl barley, mix to coat. Add the broth and stir. Add the thyme sprigs. Bring to a boil over high heat. Cover and simmer over low heat until the lentils are almost tender, about 30 minutes. Season with salt and pepper, to taste. Ladle the soup into bowls.


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Beef-barley Stew

Red wine gives this slow-simmered stew its hearty flavor. Be sure to let the stew cook slowly, so only small bubbles show on the surface.

Ingredients:

• 1/2 lbs beef sirloin, cut into 2-in. Cubes • Salt and pepper • 1 teaspoon olive oil • carrots, sliced • 1 large onion, chopped (about 1 cup) • 1 cup mushrooms, sliced • 5 garlic cloves, smashed • 1/2 cup red wine • 6 cups beef broth • 1 can (14 1/2 oz.) chopped tomatoes, drained • 2 sprigs fresh thyme • 1 bay leaf • 1/2 cup uncooked barley

Season beef cubes with salt and pepper. In a large pot over medium heat, brown beef on all sides in oil (do not turn pieces until one side is well browned). Transfer to a plate and pour out any excess fat; add carrot, onions, mushrooms and garlic and cook, stirring 3 minutes. Pour in wine, increase heat to high, and bring to a boil; cook, scraping the bottom of the pot, 2 minutes, or until liquid is reduced by half. Add net four ingredients; bring to a boil. Reduce heat, add beef, and let simmer 1 hour. Stir in barley and simmer 1 hour, or until barley is cooked through. Remove bay leaf before serving.

Makes 6 servings


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ITALIAN WHITE BEAN SOUP Serves 6-8

Ingredients:

• 1 bulb fennel • 2 bunches collard greens, or other dark leafy greens (kale, chard, or mustard

greens) • 2 28 ounce cans diced tomatoes (San Marzano, if possible) • 2 tablespoons olive oil • 4 cups hearty vegetable broth (or canned broth, with a bit of soy sauce for

heartiness, added if desired) • 2 cups water • 2 cans cannellini beans • 1/2 teaspoon red pepper flakes • 1 teaspoon dried basil • 1/2 teaspoon smoked paprika • 1 teaspoon salt • Pecorino cheese to garnish (optional)

Directions: Chop the fennel bulb into a large dice. Wash the greens, remove the stems, and chop them roughly. Heat olive oil in a large soup pot over medium high heat. Sauté the fennel for 5 minutes. Add the 2 cans tomatoes with their juices and simmer for about 8 minutes. Add 4 cups vegetable broth, 2 cups water and 2 cans cannellini beans. Bring to a boil. Reduce to a simmer and add 1/2 teaspoon red pepper flakes,1 teaspoon dried basil, 1/2 teaspoon smoked paprika, and 1 teaspoon salt. Add the greens and simmer until


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tender, about 5 minutes. Serve garnished with grated pecorino cheese and fennel sprigs, if desire

Sides…

Roasted Brussels sprouts with Apple and Pancetta Serving size = 8 servings ½ cup each

Ingredients: • 12 ounces Brussels sprouts, trimmed and halved or

quartered • 2 sweet cooking apples, such as Gala or Fuji, cored and

cut into wedges • 1 cup thinly sliced red onion • 3 ounces finely chopped pancetta or cooked ham • 3 tablespoons olive oil • ½ tablespoon salt • ½ teaspoon mustard seeds • ½ teaspoon ground black pepper • 2 tablespoons balsamic vinegar • 1 tablespoon honey • 2 teaspoons Dijon-style mustard

Directions: 1. Preheat oven to 425 degrees F. Line a 15x10x1-inch baking pan with foil; set aside. In a large

bowl combine Brussels sprouts, apples, onion, pancetta, oil, salt, mustard seed, and pepper. Transfer mixture to the prepared baking pan. Roast, uncovered, for 25 to 30 minutes or until sprouts are tender. Stirring once.

2. In a small bowl whisk together vinegar, honey, and Dijon mustard. Drizzle vinegar mixture over sprouts mixture; toss gently to coat.

Mashed Cauliflower Serving size = 1 cup

Ingredients: • 1 entire head of cauliflower, remove leaves (chopped into small pieces) • 1 cup of low sodium chicken stock


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• 2-3 cloves of garlic • Sea salt & pepper to taste

Directions: In a large pot, add the chicken stock and cauliflower. Cover and bring it to a boil. Reduce the heat and simmer for 30-35 minutes until the cauliflower is until very tender, and you can smash it with your fork. (If you need to add more stock during this time, you can add it. Make sure your pot doesn’t run dry.)

Add the garlic cloves and simmer for a few minutes longer (about 5). Drain the liquid and add all of the remaining ingredients to a food processor or blender. Blend to your desired consistency. (I like mine pureed with a few chunks.)

Season with salt & pepper, and any other seasoning you like! Enjoy.

Rainbow Roasted Vegetables Prep Time 15 minutes Cook Time 20 minutes Total Time 35 minutes Servings 6

Ingredients • 2 red bell peppers cut into 1" chunks • 4 carrots cut into 1/2" thick coins • 2 yellow squash cut into 1/2" thick half circles • 1 pound broccoli trimmed and cut into bite sized pieces • 1 red onion trimmed and cut into 1/2" thick wedges • 1/2 teaspoon Kosher salt • 1/4 teaspoon black pepper • 3 tablespoons olive oil

Instructions: 1. Preheat the oven to 400 degrees.

2. In one large bowl add 1/2 tablespoon of oil and gently toss onions, then place onto tray. Do the same for every veggie except the broccoli when you use a full tablespoon.

3. Arrange them in a single layer onto your cookie sheet in the order of the rainbow: red bell pepper, carrots, yellow squash, broccoli and red onion.

4. Sprinkle on Kosher salt and black pepper.

5. Cook for 20-25 minutes or until they're just starting to brown and the carrots are fork tender.


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Sweet Potato Fries

Ingredients:

• 2 large sweet potatoes, peeled or unpeeled, cut into 4-inch long and 1/4 to 1/2-inch thick fries • 2 tablespoons olive oil or more as needed • 1 teaspoon paprika • 1/2 teaspoon chili powder • 1/2 teaspoon ground coriander • Coarse ground rock salt and freshly ground black pepper, to taste

Directions: Preheat your oven to 450 degrees F. Line a baking sheet with aluminum foil and set aside. Place the sweet potatoes in a large bowl and toss with olive oil until the sweet potatoes are coated. Add the paprika, chili powder, coriander, salt, and pepper; toss to distribute evenly. Arrange the coated fries in a single layer on the prepared pan. Bake for 20 minutes on the lower rack until the sweet potatoes soften. Transfer the pan to the upper rack of the oven and bake 10 minutes longer, until fries are crispy.

How to Bake a Sweet Potato…. Ingredients:

• 2-4 Sweet potatoes, rinsed & dried

Directions: Pre-heat oven to 400° Pierce each sweet potato a few times with a fork (don’t get trigger happy… it’s just to let some of the steam out). Place the sweet potatoes on a rimmed baking sheet lined with foil. Bake for about 45 minutes, or until potatoes are tender. That’s it! (Serving size = 4 oz.)


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How to Steam Veggies (Broccoli, Carrots, Mixed Veg etc…) Ingredients:

• Any Vegetable of choice, cut to bite sized pieces (or what your LBD meal plan calls for) o This includes: Broccoli, Cauliflower, Asparagus, Carrots, or other Veg of choice

• ½ tsp. Sea Salt (Optional)

Directions for Steaming in a Pan: Bring a 1/4 inch of water to a boil in a large sauté pan.

Add salt to the water if desired. Add your vegetable of choice, cover, and then steam your veg until they are as tender as you want (about 3-5 minutes).

Directions for Steaming in a Steamer Basket: Bring an inch of water to a boil in the bottom of a pot (where you will then place your steamer basket into).

Place veggies into the steamer basket, set over the boiling water.

Cover and steam until cooked to your liking (about 3-5 minutes). (Serving size = 1 cup, but you can always eat more veggies when they’re steamed!)

Simple Sautéed Spinach Serves 2 Ingredients:

• 1.5 lbs. of baby spinach, cleaned &dried • 3 cloves of garlic, peeled & thinly sliced • 1/2 fresh lemon • 1.5 Tbsp. coconut or olive oil • Sea salt & fresh ground pepper to taste

Directions: Heat up a large sauté pan with coconut oil over med to med-high heat. Add 1/3 spinach to the pot and with tongs, continually turn the spinach for 1-2 minutes. Add the next 1/3 of spinach to the pot, continually turning (about 1 min). Add the final 1/3 of spinach AND the sliced garlic, and continually turn until all of the spinach is mostly wilted (another 1-3 minutes).


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Remove spinach mixture from the pot and squeeze ½ lemon over the spinach. Season with salt & pepper and toss well. That’s it! Very easy & super healthy!

HOW TO ROAST SPAGHETTI SQUASH

PREP TIME10 minutes, COOK TIME45 minutes

• 1 large spaghetti squash (2 small spaghetti squash can be subbed per 1 large) • 1 Tbsp oil • 1 pinch sea salt

Instructions

1. Preheat oven to 400 degrees F (204 C) and line a large rimmed baking sheet or baking dish with parchment paper or foil.

2. Carefully halve spaghetti squash lengthwise using a sharp knife. I find the best way to do this is inserting the very tip of a very sharp large knife into the side of the squash (lengthwise) and push it all the way through to the other side. Then rock the knife back and forth to cut one half all the way through, then repeat on the other side.

3. Use an ice cream scoop (or sharp spoon) to scrape out the seeds and most of the stringy parts.

4. Brush the interior with oil and sprinkle with a little salt. Place cut-side down on baking sheet. Roast for 45 minutes, or until a knife easily pierces the skin and flesh. Remove from oven and set aside.

5. Note: For a more moist squash, omit the oil and instead add just enough water to cover the bottom of your baking sheet or baking dish and bake at 400 degrees F (204 C) until a knife easily pierces the exterior - about 35-45 minutes.

6. Once slightly cool, flip squash flesh-side up and use a fork to scrape out the strings. For ideas on how to use your spaghetti squash, see the text links above!


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Trail Mix Awesomeness…. Trail Mix Option #1: Paleo Crunch (Compliments of PaleoSimplified.com. It’s a little more involved than option #2, but A-MAZING!)

WARNING: this is very addictive! Make sure only to have ¼ cup at a time!

Dry Ingredients: • ½ cup ground flax seeds • 1 cup raw pumpkin seeds • 1 cup raw sunflower seeds • 1.5 cup almond meal • 3 cups shredded unsweetened coconut • 4 cups raw slivered almonds • ½ cup unsweetened dried fruit (cherries, raisons, etc..) • 1 tsp. cinnamon • 1 tsp. sea salt • ½ tsp. baking soda

Wet Ingredients: • 1/4 cup liquefied coconut oil • 1/3 cup raw organic honey or maple syrup • 3 tsp. pure vanilla extract

Directions: Preheat oven to 250 °F Combine all the dry ingredients (EXCEPT the dried fruit) into a large bowl. Mix well to make sure all the ingredients are evenly distributed.

In a medium bowl, add all the wet ingredients & mix together until well combined. Next, mix wet ingredients thoroughly into dry ingredients.

Divide the mixture in a thin layer between 2 rimmed baking sheets and press mixture with the back of a spoon or spatula until flat. Bake until lightly toasted. (About 45-60 minutes)

Remove pan from oven, stir mixture & return to oven for another 15 minutes.


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Remove from oven, stir in dried fruit if using and let cool in the pans. Store in a container with a paper towel on bottom to absorb any excess oil.

Trail Mix Option #2: On-the-go Raw Deliciousness

WARNING: this is also very addictive! Make sure only to have ¼ cup at a time! Ingredients:

• 1/2 cup raw walnuts • 1/2 cup almonds • 1/2 cup pecans • 1/2 cup raw pumpkin seeds • 1/2 cup sunflower seeds • 1/4 cup chopped dried apricots • 1/4 cup dried cranberries (sweetened with apple juice) • 1/4 cup dried unsweetened blueberries • 1/4 cup dried golden raisons • ½ tsp. Coarse Kosher salt or Course Sea salt

Directions: Mix all of the ingredients above and store in an airtight container.

Homemade Protein Bar Option 1:

Ingredients: • 1.25 cups slivered almonds, lightly toasted • 1 cup pecans, lightly toasted • 1/3 cup ground flax meal • ¾ teaspoon ground cinnamon • 7 large Medjool dates, pits removed • 1/3 cup dried unsweetened cherries or blueberries • 1/3 cup dried apricots • ½ teaspoon vanilla


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• ½ tablespoon honey • 2 scoops (about 60 grams) of unsweetened protein powder • 4-5 Tbs. water

Directions: In a food processor, coarsely grind the almonds and pecans. Set aside in a large bowl. Add the flax seed and protein powder to the nut blend.

Next, put the dates, blueberries, and apricots into the food processor and pulse only a few times to chop the fruit (should still be small pieces). Add the water, vanilla, and honey and pulse a few more times to combine.

Add your fruit mixture to the nut mixture, and hand mix to combine all the ingredients well.

Simply press your mixture into a glass baking dish and refrigerate for 60 minutes before cutting into bars. Try not to eat them all at once ;-)

Homemade Protein Bar Option 2: Compliments of Marks Daily Apple! I asked Mark if we would be able to swipe his recipe for this because it is SO good…and he graciously said “Of Course!” Click HERE for the original recipe. Or visit: http://www.marksdailyapple.com/primal-energy-bar-redux/#axzz1yL1SyB4f


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Ingredients: • ½ cup slivered almonds • ½ cup chopped pecans • 1/4 cup almond butter (although cashew,

hazelnut, walnut) • 1/8 - 1/4 cup coconut oil • 1/4 cup almond meal (pulse approximately

¼ cup of almonds until it creates a coarse flour)

• 1 1/2 tsp pure vanilla extract • 1/2 tsp of raw honey (although, this is optional because egg will help hold the mixture together) • 1/2 cup unsweetened whey protein powder (or 60g) • 1 large egg • 1/2 teaspoon sea salt • 1/2 cup dried cranberries or blueberries • 1/4 cup unsweetened coconut to sprinkle on top

Directions: On a cookie sheet, toast nuts and shredded coconut until golden brown. Shake up the tray at least once during cooking.

Once toasted, pour mixture into a food processor and pulse until nuts are chopped and the mixture becomes coarsely ground (sort of the consistency of bread crumbs).

In a mixing bowl, melt coconut oil and almond butter (about 30 seconds) in microwave. Remove from microwave and stir until smooth.

Add vanilla extract, honey and sea salt. Mix thoroughly. Fold in nut mixture, almond meal and protein powder until mixed thoroughly. Add whole egg and mix thoroughly. Fold in blueberries/cranberries.

Press mixture into an 8 x 8 loaf pan. Cook in a preheated oven at 325 degrees for 10 minutes.

Remove from oven, sprinkle a ¼ cup of shredded coconut on top and place under broiler until top begins to brown. Let cool for 10-15 minutes. Cut into 12 pieces/bars.

Protein Packed Energy Bites (love these)

Makes about 36 balls


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INGREDIENTS

• 1 cup gluten free oats • 1 cup natural nut butter • 3 tablespoons honey (or agave nectar) • 1/3 cup of coconut flakes • 1/2 cup ground flax seeds • 2 tablespoons chia seeds • 1 teaspoon pure vanilla extract

DIRECTIONS: Mix all ingredients together with your hands until well combined and mixed. Roll into quarter size balls and place on a parchment. You can do a finishing roll through ground flax seeds or chia seeds or eat as is. Keep refrigerated.

Cheating…

Spicy Sweet Potato Chips – Your New Best Friend (compliments of Eileen from PaleoSimplified.com) Ingredients:

• 4 sweet potatoes (on the smaller side), peeled and rinsed • Olive oil • Kosher or Sea Salt • 1 Tablespoon coconut sugar • ½ teaspoon ground cinnamon • 1 pinch cayenne pepper • ½ teaspoon sweet paprika

Directions: Preheat oven to 400° With a mandolin or sharp knife, slice the potatoes very thin. Brush a baking pan with a thin coating of coconut oil. (If necessary melt the oil.) Place sliced sweet potato on the pan in a single layer. Brush each slice lightly with melted coconut oil.


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Lightly sprinkle the potatoes evenly with salt, sugar, cinnamon, cayenne pepper & paprika. Place both trays in oven with equal spacing. Bake until potatoes are tender and begin to crip on the sides. *Watch them carefully once they start to brown. (approximately 15 - 20 minutes) Remove from oven and let cool. Serve immediately. *If you have a convection oven, this would be a good time to use it as it allows the air to circulate will around the chips.

The One & Only “Original Fudge Babies” You really can’t mess with perfection. Katie generously allowed us to include this recipe in our LBD Project Recipe Book. For more of her crazy delicious & healthy dessert recipes, check out her blog at: ChocolateCoveredKatie.com

Ingredients: • 1 & 1/3 cups pitted dates (220 grams) (I often

use SunMaid dates, which are super-soft.) • 1 tsp. vanilla extract • 1/8 + 1/16 tsp. sea salt • 3-4 Tbs. Raw Unprocessed Cocoa Powder (or

even Dutch cocoa)

Directions: Blend all the ingredients, using a food processor, Magic Bullet, etc. (No need to blend the dates first; I just blend everything all at once in a Cuisinart food processor.)

Roll into small little balls. (Use plastic wrap if you wish, or smush it all together in a plastic bag so it’ll stay together better.) Or, if you want true brownies, shape the dough into bars!

This is true love in a bite.

Grilled Bananas


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Ingredients: • 1-4 Bananas • 1 Tbs. fresh squeezed lemon juice • Cinnamon to sprinkle • Optional: a dash or raw, organic honey

Directions: Pre-heat grill for medium-low heat. Oil the grill grates well so the banana doesn’t stick.

Without removing the peel, cut each banana in half lengthwise. Sprinkle each half with lemon juice. Place banana halves on the grill, with the peel side facing up. Cook for about 2 minutes on each side. Remove bananas from grill, sprinkle with cinnamon and (a little raw honey if you want!) Delish!

Chocolate-Salted Peanut Crunch Squares

Recipe courtesy of Silvana Nardone Total: 2 hr 10 min Prep: 10 min Inactive: 2 hr Yield: 16 squares Level: Easy

Ingredients:

• 2/3 cup unsweetened raw cocoa powder 1/4 cup maple sugar • Salt • 2/3 cup raw cacao butter, melted • 1 teaspoon pure vanilla extract


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• 1 cup unsweetened rice cereal • 1/2 cup roasted salted peanuts, plus more for topping

Directions:

1 Line an 8-inch square baking pan with parchment paper and set aside. In a medium bowl, whisk together the cocoa powder, maple sugar and 1/2teaspoon salt. Whisk in the warm melted cacao butter and vanilla until smooth. Gently stir in the cereal and peanuts; pour into the lined pan and, using an offset spatula, spread evenly. Scatter some peanuts over the top and let set overnight at room temperature or refrigerate until firm, at least 2 hours. Cut into 16 squares and serve. 138 calories per square.

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