Meal Recipes

AMAZING AVO-CHOCO PUDDING 3BLUEBERRY KEFIR CHIA PUDDING 4BRAINY BREAKFAST 4BREAKFAST SALAD 5CAULIFLOWER RISOTTO 5

CILANTRO SHRIMP OVER TRICOLORED “VOODLES” 6VOODLES 6

DETOX SCRAMBLE 7FIESTA BOWL WITH AVOCADO SAUCE 7

AVOCADO SAUCE 8FISH TACOS 8GOOD MOOD SMOOTHIE 9GRILLED FISH WITH GARLICKY LEMONY GREENS 10GRILLED SARDINES 10GRILLED VEGGIES 11HAPPY H2O 11HAPPY TRAILS MIX 12LUSCIOUS LETTUCE WRAPS 12MASON JAR BREAKFAST PARFAIT 13MUFFINS 13

SALAD WITH LEMONY-ORANGE CITRUS VINAIGRETTE 14LEMONY-ORANGE CITRUS VINAIGRETTE 14

NAKED FRENCH TOAST 15PECAN DIJON SALMON 15PROTEIN PANCAKES 16PROTEIN POWER SMOOTHIE 16QUINOA SALAD WITH CITRUS DRESSING 17ROASTED SWEET POTATO CUBES 18ROMAINE BOATS 18SCARILY ADDICTIVE KALE SALAD 19

SESAME GINGER CABBAGE SALAD 20SPICY BAKED APPLE 20SPICY STUFFED PEPPERS 21SUPER BOWL 22SWEET AND SALTY COD 23SWEET NESTED EGGS 24THE NUTTY STALKER 24TWILIGHT TRAIL MIX 24

WARM SWEET POTATO DIP 25

AMAZING AVO-CHOCO PUDDING Makes 2 servings INGREDIENTS

● 1/2 cup fresh or frozen blueberries ● 1 Tbsp raw organic honey ● 1/2 Tbsp pure vanilla extract ● 3 Tbsp coconut water ● 2 Tbsp plus 1 tsp cacao or unsweetened cocoa powder ● 1 Tbsp maca powder, gelatinized (optional for a little extra libido loving) ● Flesh of 1 avocado ● Sea salt to taste ● Sea salt flakes for garnish ● 1/4 cup toasted pine nuts ● 1/4 cup unsweetened shredded coconut ● 1/4 cup pomegranate seeds

METHOD: Combine blueberries, honey, vanilla, and 2 Tbsp of the coconut water in a blender, and blend on medium speed until smooth. Turn the blender down to low and gradually add the cacao/cocoa and maca powder until evenly mixed. Add the avocado, remaining 1 Tbsp coconut water, and salt and blend until incorporated. If the pudding is too thick, add more coconut water until it is smooth but slightly stiff. Serve chilled, garnished with sea salt flakes, toasted pine nuts, coconut, and pomegranate seeds sprinkled on top. Any leftover pudding can be stored in the refrigerator for up to five days.

BLUEBERRY KEFIR CHIA PUDDING Makes 2 servings INGREDIENTS

● 1 cup blueberries (fresh or frozen) ● 1 cup kefir ● 1 tsp pure vanilla extract ● 1 Tbsp raw organic honey ● 1/2 cup unsweetened almond or coconut milk ● 3.5 Tbsp chia seeds ● Toppings of choice: fresh blueberries, coconut flakes, unsweetened cocoa nibs

METHOD Add blueberries, kefir, vanilla, honey, and almond/coconut milk to a blender, and blend until well combined. Add chia seeds and stir. Divide mixture between two glass jars. Place in refrigerator for at least six hours. Add toppings of choice and serve cold.

BRAINY BREAKFAST Makes 1 serving INGREDIENTS

● 2 ounces wild salmon, smoked and uncured ● 4 inches English or 1 small Kirby cucumber, sliced in thin rounds ● Fresh dill ● Fresh cracked pepper ● Pinch cayenne pepper ● Fresh lemon zest and juice ● 4 thin brown rice cakes (I like Suzie’s)

METHOD Place cucumber rounds on rice cakes and top with 1/2-ounce pieces of salmon. Season with dill, cracked pepper, and cayenne pepper. Garnish with lemon zest and drizzle lemon juice on top.

BREAKFAST SALAD Makes 1 serving INGREDIENTS

● 3 organic breakfast sausages (I like Applegate Farms), heated and cut into 1/2” pieces ● 2 organic pasture-raised eggs, hard-boiled and sliced ● 1/4 avocado, sliced ● 1 organic carrot, grated ● 1/2 cup organic grape tomatoes, quartered ● 1/4 cup sliced black or green olives ● 1/4 cup fresh herbs of choice, chopped (reserve a few pinches) ● Himalayan sea salt, to taste ● Fresh ground black pepper, to taste ● 1 small organic lemon, zested and juiced (reserve zest) ● 2 cups mixed baby greens, washed and dried ● 1 tsp ground flaxseeds

METHOD Combine all ingredients (except greens, ground flaxseeds, and reserved lemon zest and herbs) in a bowl and mix well until somewhat creamy. Serve on top of greens, garnish with ground flaxseeds, reserved zest, and herbs.

CAULIFLOWER RISOTTO

Makes 4-6 servings INGREDIENTS

● 1 12-to-16-ounce bag riced cauliflower ● 1 large sweet onion, diced ● 1 large organic carrot, finely grated ● 2 cloves black garlic, minced (use regular garlic as an alternative) ● 1 cup Bella mushrooms, chopped ● 1 Tbsp grapeseed oil ● 1 tsp sea salt ● 1 tsp fresh cracked pepper ● Fresh parsley leaves, chopped

METHOD Sauté onions in grapeseed oil until soft. Add garlic and mushrooms and sauté until soft as well. Add cauliflower, season with sea salt and pepper, and sauté until warm and slightly browned. Add the grated carrot and parsley and combine.

CILANTRO SHRIMP OVER TRICOLORED “VOODLES” Makes 4 servings INGREDIENTS

● Cilantro, 1 bunch finely chopped ● Limes, 3 freshly juiced ● Shrimp, 1 lb. cooked, peeled, and deveined ● Garlic, 1 clove finely chopped ● Sea salt, to taste ● Black pepper, to taste ● Olive oil, 1/4 cup

METHOD In a large bowl combine all ingredients and toss to combine.

VOODLES INGREDIENTS:

● 1 organic zucchini, spiralized (thin side) ● 1 organic yellow squash, spiralized (thin side) ● 1 sweet potato, spiralized (thin side) ● 1 Tbsp olive oil ● Pinch sea salt ● Pinch freshly ground pepper

METHOD Wash, dry, and process veggies through spirilizer to produce “Voodles” or purchase already processed. Sauté “Voodles” in seasoned olive oil for approximately 3-5 minutes (until slightly softened). Add to shrimp mixture and combine thoroughly. Enjoy!

DETOX SCRAMBLE Makes 1 serving INGREDIENTS

● 2 eggs ● 1/4 cup diced onions ● 1/2 cup chopped broccoli ● Herbs of choice ● 1 Tbsp pure water ● 1 tsp coconut oil ● Pinch sea salt and pepper to taste ● Pinch cayenne pepper or hot sauce (optional)

METHOD Melt coconut oil in a BPA-free nonstick pan and sauté onions. Whisk eggs, water, herbs, and seasonings together. Add to pan and scramble constantly until done.

FIESTA BOWL WITH AVOCADO SAUCE Makes 4 servings INGREDIENTS

● LAYER 1: 2 cups sautéed cauliflower rice (sauté in olive oil until soft, and season with spices and herbs of choice)

● LAYER 2: 2 cups roasted yam cubes (toss with olive oil and seasoning of choice, and roast in a 400°F degree oven until fork-tender and browned)

● LAYER 3: 2 cups grilled asparagus (toss in olive oil and sea salt and grill, and then cut in 2” pieces)

● LAYER 4: 4 cups organic baby greens of choice, washed and dried

● LAYER 5: 16-ounces grilled salmon (marinated in olive oil, lime juice, minced garlic, sea salt, and fresh ground pepper)

● EXTRAS ○ 1/4 cup pumpkin seeds (toasted and seasoned) ○ 1 tsp ground flaxseeds ○ 1/3 cup fresh herbs of choice, chopped ○ 1/4 cup avocado sauce (see recipe below)

METHOD In a medium-sized bowl, layer all ingredients, and top with avocado sauce and extras.

AVOCADO SAUCE INGREDIENTS

● 1/2 ripe avocado ● 1 large organic lime, zest and juice ● 2 Tbsp organic extra virgin olive oil ● 2 garlic cloves, minced ● 1/4 cup packed fresh cilantro leaves, chopped ● 1/4 cup coconut milk ● 1/4 cup pure water (more to adjust consistency) ● Himalayan sea salt, to taste

METHOD Put all ingredients in blender and blend until smooth. Add more water if necessary to achieve desired consistency.

FISH TACOS Makes 6 servings Serving size is two tacos, but feel free to pile more on a bed of watercress and enjoy! INGREDIENTS

● 1½ pounds wild cod fillets or other firm-fleshed white fish fillets, cooked, drained well, and flaked

● ½ cup Kalamata olives ● 1 container organic grape tomatoes (approx. ½ pound), cut in quarters ● 3 scallions, thinly sliced ● 1 small jalapeño pepper, diced ● 2 Tbsp fresh lime juice ● 2 Tbsp white wine vinegar ● 3 Tbsp olive oil ● 3 Tbsp chopped fresh cilantro ● Sea salt (small amt.) ● Fresh ground pepper ● 12 corn taco shells or soft corn tacos (organic, non-GMO) ● 3 cups roughly chopped watercress ● 1½ cups thinly sliced red onion

METHOD In a bowl, toss together the cod, olives, tomatoes, scallions, jalapeño pepper, lime juice, vinegar, olive oil, cilantro, sea salt, and pepper, and chill covered for at least one hour or overnight. Heat the taco shells at 350°F for approx. 6-8 minutes. Divide the fish mixture among the shells, top with watercress and red onion slices, and serve immediately.

GOOD MOOD SMOOTHIE Makes 1 serving INGREDIENTS

● 1 scoop high-quality protein powder (unsweetened grass-fed whey, beef, pea, hemp, or egg white protein powder)

● 6 oz. unsweetened coconut, almond milk, or kefir ● 1 tsp MCT or coconut oil ● 1 brazil nut ● 1 Tbsp almond butter ● 3” piece banana (barely ripe, best if frozen) ● 1/2 cup blueberries/blackberries ● Sprinkle of turmeric ● 1 pinch sea salt ● Ice (if needed)

METHOD Put all ingredients in blender and blend until combined. For extra nutrition, add 1 handful of greens and 1 scoop collagen peptides (see supplement section). Enjoy and smile :)

GRILLED FISH WITH GARLICKY LEMONY GREENS Makes 2 servings INGREDIENTS

● 2 whole lemons, lightly zested, boiled until soft, cooled, and sliced thin ● 4-6 garlic cloves, diced ● 3 tsp coconut, olive or avocado oil ● 1 bunch of Swiss chard, chopped (stems and all) ● Pinch sea salt and pepper to taste ● Approximately 12 ounces any wild fish suitable for grilling

METHOD Melt 1 tsp coconut oil in a BPA-free nonstick pan, and sauté lemon slices until lightly browned on both sides (do not burn). Set aside. Add 1 tsp coconut oil to pan, and sauté 1/2 of the garlic for 1 minute on low. Add Swiss chard stems and sauté for 1 minute. Add greens, lemon zest, sea salt, and pepper, and continue to sauté until wilted. Rub remaining coconut oil and garlic into fish, sprinkle with a pinch of sea salt and pepper, and grill. To serve, place some of the lemon slices on a plate, top with Swiss chard and then fish. Add a few more lemon slices on top of fish and herb of choice for garnish.

GRILLED SARDINES Makes 1 serving INGREDIENTS

● Best quality canned sardines (packed in oil, with bones and skin, from Italy, Spain, or Portugal)

● 1 lemon, zested and cut into wedges METHOD Drain sardines and put them on cooking tray. Broil in oven or toaster oven until skin gets golden brown and crunchy. Sprinkle with lemon zest and serve with lemon wedge over greens.

GRILLED VEGGIES Makes 4 servings INGREDIENTS

● 1 organic zucchini, sliced 1/4” thick ● 1 organic yellow squash, sliced 1/4” thick ● 1 eggplant, sliced 1/4” thick ● 1 red bell pepper, sliced into strips ● 1 red onion, sliced into 1/4” rounds ● 1 head of garlic, cloves exposed ● 1 bunch asparagus, bottoms snapped off ● 2 Tbsp olive oil ● 1 tsp coarse sea salt ● 1 tsp freshly ground pepper ● Seasoning of choice

METHOD Toss all veggies in olive oil and seasoning, and put on prepared grill (cook on medium and keep checking; turn at about 8 minutes) or cookie sheet if baking in oven (400°F degrees for approx. 20-30 minutes; turn about halfway through).

HAPPY H2O INGREDIENTS:

● 4 cups watermelon, cubed ● I stalk of basil or mint leaves, torn ● 1/2 organic lime/lemon, sliced thin ● 1 quart pure filtered water

METHOD Pack ingredients in a 1-quart glass pitcher, and fill with pure filtered water. Let infuse at room temperature for 2 hours then in your refrigerator overnight. Pitcher can be refilled with water and infused 1-2 more times during the day.

HAPPY TRAILS MIX Makes 8 servings INGREDIENTS

● 1 cup mixed, raw, unsalted nuts (no peanuts) ● 1/4 cup raw, unsalted pumpkin seeds ● 1/4 cup unsweetened shredded coconut ● 1/4 cup dark chocolate chips or shavings (raw cacoa is great too) ● 1/4 cup dried unsweetened bananas, chopped ● 1 /2 tsp cinnamon

METHOD: Mix all ingredients together, and portion out into snack-sized bags, making sure to get an even amount of all ingredients. Makes 8 servings (1/4 cup each).

LUSCIOUS LETTUCE WRAPS Makes 1 serving INGREDIENTS (for each wrap)

● 1 Bibb or Boston lettuce leaf, cleaned and dried ● 1 oz. lean protein (chicken, turkey, tuna, or salmon) ● 1/4 cup finely chopped or small amount of julienned veggies ● 1 Tbsp hummus or 1 tsp vinaigrette ● 1 tsp ground flaxseeds

METHOD Assemble ingredients in the order listed above. Either roll or fold lettuce leaf in half, store in container, and refrigerate.

MASON JAR BREAKFAST PARFAIT Makes 1 serving INGREDIENTS:

● 1/3 cup uncooked gluten-free, organic oats ● 1/3 cup almond or coconut milk (or a combo of both) ● 1/2 cup plain 0% Greek yogurt or kefir ● 1 Tbsp almond butter ● 6 frozen or dried cherries, chopped ● 1/4 cup chopped walnuts or pecans ● 1 tsp chia seeds ● 1 tsp flax meal (ground flaxseeds) ● 1 8-oz glass jar and lid

METHOD: Combine all ingredients in a glass jar and store in fridge overnight.

MUFFINS Makes 4 servings INGREDIENTS

● 1/2 cup diced red onion ● 1/2 cup diced red pepper ● 8 oz. of frozen chopped spinach ● 3/4 cup pure liquid egg whites + 1 whole egg ● 1 Tbsp chopped black olives ● 1/4 cup chopped fresh herbs (cilantro/parsley/basil, etc.) ● 2 slices organic bacon (no nitrates), cooked crispy and crumbled (optional) ● Sea salt ● Fresh ground pepper

METHOD Preheat oven to 350°F degrees. Use a silicone muffin pan or line a 12-cup muffin pan with baking cups. Sauté onions and peppers in a small amount of olive oil (approx. 1 Tbsp) until soft. Add defrosted and well-drained chopped spinach and cook briefly (1 minute). Remove from the pan and drain any remaining liquid. Combine egg whites and whole egg in a bowl, and add sautéed veggies, olives, herbs, and bacon if desired. Mix well and season with a shake or two of sea salt and fresh ground pepper. Divide mixture evenly among the muffin cups. Bake at 350°F degrees for 20 minutes, until a knife inserted in the center comes out clean. Muffins can be frozen and reheated in the toaster oven. Any combination of veggies can be used.

SALAD WITH LEMONY-ORANGE CITRUS VINAIGRETTE Makes 1 serving INGREDIENTS

● 1 grilled chicken breast or salmon (marinated in hormone-balancing vinaigrette) ● 1/4 avocado, sliced ● 1/2 red, orange, or yellow pepper, sliced thin ● 1/8 cup diced red onion ● 1/2 cup fresh basil leaves, chopped ● 1/4 cup chickpeas ● 1/4 cup fresh or dried figs, sliced lengthwise ● 1/2 cup toasted pumpkin seeds ● 1 tsp flax meal

METHOD Toss all ingredients together and drizzle with lemony-orange citrus vinaigrette.

LEMONY-ORANGE CITRUS VINAIGRETTE INGREDIENTS:

● 1/2 cup rice wine vinegar ● 1/3 cup freshly squeezed orange juice ● 1/4 cup freshly squeezed lemon juice ● 2 Tbsp extra-virgin olive oil ● 2 Tbsp chopped fresh basil ● 1 Tbsp Dijon mustard ● 2 tsp minced garlic ● 1 tsp minced shallot ● Small pinch sea salt and fresh pepper ● 1 tsp raw, organic honey

METHOD Whisk together the vinegar, orange juice, oil, basil, mustard, garlic, and honey in a bowl; store in refrigerator.

NAKED FRENCH TOAST Serves 1 My high-protein, low-carb version of this breakfast favorite is so satisfying and delicious, it will make you forget all about the “toast”! INGREDIENTS:

● 1 large pasture-raised organic egg ● 1 Tbsp almond milk ● splash of pure vanilla extract ● dash of cinnamon ● 1 tsp ground flaxseeds ● 1/2 cup fresh blackberries

METHOD On a medium-low flame, heat your pan (cast iron, enameled ceramic, or one of the new nonstick “green pans” are best). You will not need any oil to cook with. If you use a pan that requires oil, use a small amount of either grapeseed or coconut oil. Whisk first 4 ingredients together and pour into pan. Cook on both sides until lightly golden. Remove to plate and top with 1 tsp flax meal and blackberries.

PECAN DIJON SALMON Makes 4 servings INGREDIENTS

● 4 boneless wild salmon fillets (approx. 5 ozs. each) ● 1 tsp sea salt ● 1 tsp freshly ground black pepper ● 1 Tbsp Dijon mustard ● 1 Tbsp honey ● 2 tsp olive oil ● 1 cup organic orange juice ● 2 Tbsp pecan pieces ● Fresh herbs of your choosing

METHOD Preheat oven to 425,°F degrees. Line a Pyrex baking dish with parchment paper. Rinse salmon, pat dry and place on parchment paper. Season with salt and pepper. In a small bowl, mix together the Dijon mustard, honey, olive oil, and orange juice until smooth. Brush the mixture on the salmon fillets. Sprinkle the pecan pieces evenly over the salmon fillets. Place in the oven and bake 15 minutes or until the salmon is cooked through. Remove from oven and serve.

PROTEIN PANCAKES Makes 2 servings INGREDIENTS

● 1 tsp coconut oil ● 1 scoop (1/4 cup) collagen peptides powder ● 2 Tbsp GF oats ● 1 Tbsp GF flour (almond, coconut, quinoa, buckwheat) ● 1/2 cup organic liquid egg whites ● 1 cup organic pumpkin puree ● 1/4 tsp pumpkin pie spice ● 1 Tbsp ground flaxseeds ● 1 Tbsp ghee ● 1/2 cup chopped walnuts ● 1 cup berries, washed and dried

METHOD In a food processor, blend all ingredients (except coconut oil, ghee, walnuts, and berries) until a thick batter forms. Heat coconut oil in non-toxic nonstick pan on medium-low flame. Brown pancakes on each side (heat approximately 2”-round pancakes in pan until bubbly then turn). Serve immediately with ghee, walnuts, and berries on top.

PROTEIN POWER SMOOTHIE Makes 1 serving INGREDIENTS

● 1 scoop high-quality protein powder (whey, egg white, beef, hemp, or pea protein) ● 6 oz. unsweetened coconut or almond milk ● 1 tsp ground flax or chia seeds ● 1 Tbsp almond butter ● 3”-piece banana (barely ripe, best if frozen) ● Sprinkle of cinnamon ● 1 pinch sea salt ● Ice (if needed)

METHOD Put all ingredients in blender and blend until combined. For extra nutrition, add 1 handful of greens. Optional: For increased health benefits, add 1 Tbsp of unflavored collagen peptides (see supplement recommendations) to your smoothie.

QUINOA SALAD WITH CITRUS DRESSING Makes 8-10 servings INGREDIENTS

● 3 cups cooked organic quinoa ● 1 15 oz. can organic black beans, rinsed and drained ● 1½ cups organic sweet corn (non-GMO) ● 1 organic orange or red pepper, diced ● 1 small red onion, diced ● ½ cup chopped fresh cilantro ● 2 navel oranges, zested, sectioned, and sliced ● Bibb lettuce leaves, washed and dried

Dressing

● 1/8 cup organic orange juice concentrate ● ¼ cup rice wine vinegar ● ¼ cup extra virgin olive oil ● ¼ cup fresh squeezed orange juice ● 1½ tsp cumin or to taste ● ¼ tsp sea salt

METHOD Mix quinoa with beans, corn, pepper, onion, cilantro, oranges, and zest. In a small bowl, whisk together orange juice concentrate, vinegar, olive oil, and orange juice. Add cumin and sea salt to taste. Drizzle dressing over salad and toss. Serve on lettuce leaves. Store leftovers in refrigerator for up to 4 days.

ROASTED SWEET POTATO CUBES Makes 6 servings INGREDIENTS

● 3 large sweet potatoes ● 1 Tbsp coconut oil ● 1 tsp sea salt ● 1 tsp freshly ground pepper to taste ● 1/2 Tbsp cinnamon ● 1 tsp turmeric ● 1 tsp dried or 1 Tbsp fresh thyme

METHOD Preheat oven to 400°F degrees. Wash, peel, and chop sweet potatoes into 1/2”-cubes (you can also buy them pre-chopped in a bag). Toss in a bowl with the rest of ingredients, and transfer to an oiled or parchment paper-lined cookie sheet. Cook for approximately 30 minutes, tossing around tray every 10 minutes to make sure each side is roasted.

ROMAINE BOATS Makes 1 serving INGREDIENTS

● 4 hearts of romaine lettuce leaves ● 1 can wild tuna or salmon, rinsed and flaked (can also use fresh) ● 1 scallion, chopped ● 1 stalk celery, chopped ● 1/2 red pepper, diced ● 2 artichoke hearts, sliced ● 1/2 green apple, diced ● 1/4 cup minced fresh cilantro ● 1 tsp ground flaxseeds ● 1 Tbsp bloat-busting vinaigrette

METHOD Wash and thoroughly dry lettuce leaves and place on plate. Mix all other ingredients together, and divide among leaves and enjoy.

SCARILY ADDICTIVE KALE SALAD Makes 4 servings INGREDIENTS For the salad

● 1 bunch organic kale ● 1 lime, squeezed over kale ● 1 Tbsp olive oil ● 1 pinch fine sea salt

METHOD Put all ingredients together, and massage vigorously until kale wilts (approx 2-3 mins). INGREDIENTS For the salsa

● 1 tomato ● 1 avocado ● 1 lime ● Diced and seeded serrano or jalapeño pepper to taste ● Dash of olive oil ● Pinch of sea salt to taste

METHOD Put all ingredients in a bowl. Let sit while massaging kale.

SESAME GINGER CABBAGE SALAD Makes 4-6 servings INGREDIENTS For the salad

● 1 1/2 cup shredded green cabbage ● 1 1/2 cup shredded red cabbage ● 1 cup shredded organic carrots ● 1/4 red onion, thinly sliced ● 4 tangerines/clementines, sectioned ● 1 cup fresh cilantro leaves, chopped

For the dressing

● 1/4 cup fresh lime juice ● 2 Tbsp diced shallot ● 2 Tbsp raw organic honey ● 1 tsp raw organic apple cider vinegar ● 1/4 tsp ground or 1 tsp freshly grated ginger ● 1/4 tsp sea salt ● 1/2 tsp of toasted sesame oil

METHOD Combine all the salad ingredients in a large bowl and toss well. Combine all the dressing ingredients into a small food processor, and blend until completely smooth. Adjust flavors to taste. Add dressing to salad ingredients and toss to coat well. Allow to marinate for at least 30 minutes in the fridge before serving. Leftovers will keep in the fridge for three to four days.

SPICY BAKED APPLE Makes 2 servings INGREDIENTS

● 2 medium organic Granny Smith apples ● 1/2 tsp cinnamon (Ceylon is best) ● 1/4 tsp powdered ginger ● 2 tsp ghee ● 1 small organic lemon, zest and juice

METHOD Preheat oven to 350°F degrees. Wash and core apples and put in baking dish. Divide ingredients between the apples, sprinkling in opening. Bake for about 30 minutes or until soft.

SPICY STUFFED PEPPERS Makes 4 servings INGREDIENTS

● 1 can (14-1/2 ounces) diced tomatoes, undrained ● 1 cup organic chicken broth ● 1/2 cup quinoa, rinsed ● 4 large red peppers ● 3/4 pound grass-fed beef ● 1 large onion, finely chopped ● 2 carrots, chopped fine ● 2 stalks celery, chopped fine ● 1 Tbsp dried parsley flakes ● 2 tsp smoked paprika ● 1/2 tsp Himalayan sea salt ● 1/2 tsp crushed red pepper flakes ● 1/4 tsp fresh ground pepper ● 4 garlic cloves, minced ● 1 14-oz can no-salt-added organic tomato sauce, divided ● 1/2 cup crumbled feta or goat cheese

METHOD Drain tomatoes reserving juice and set aside. Cook quinoa according to package directions, substituting organic chicken broth for water, and set aside. Cut peppers in half lengthwise, remove seeds, and cook in boiling water for 3-5 minutes. Drain and rinse in cold water. In a large skillet, cook the beef, onion, carrot, celery, parsley, paprika, salt, pepper flakes, and pepper over medium heat until meat is no longer pink. Add garlic; cook 1 minute longer. Stir in 1/2-can tomato sauce, quinoa, and tomatoes; heat through. Spoon into pepper halves. Place in a Pyrex baking dish that is greased with with coconut oil. Combine the reserved tomato juice and remaining tomato sauce; pour over peppers. Cover and bake at 350°F for 30-35 minutes or until peppers are tender. Sprinkle with cheese, and bake 5 minutes longer or until cheese is melted.

SUPER BOWL Makes 1 serving INGREDIENTS LAYER 1

● 1/2 cup cooked quinoa (follow package directions but make with chicken broth instead of water)

LAYER 2

● 1/2 cup roasted butternut squash cubes (You can buy these already cut into cubes. Just toss with olive oil and seasoning of choice and roast in a 400°F degree oven until fork tender and browned, approximately 20-30 mins.)

LAYER 3

● 1 cup sautéed organic spinach (Sauté fresh spinach and diced garlic in olive oil until wilted.)

LAYER 4

● 4 ounces ground grass-fed beef or turkey (Brown and season with spices and herbs of choice.)

EXTRAS

● 1/4 cup pumpkin seeds (toasted and seasoned) ● 1 tsp ground flaxseeds ● 1/3 cup fresh herbs of choice, chopped ● 1 Tbsp hormone-balancing vinaigrette, fat-burning hummus, fat-burning guacamole, or

salsa METHOD In a medium-sized bowl, layer all ingredients and top with extras.

SWEET AND SALTY COD Serves 4 INGREDIENTS

● 4 boneless wild cod fillets (approx. 5-6 ozs. each) ● ½ tsp sea salt ● ½ tsp freshly ground black pepper ● 1 Tbsp Dijon mustard ● 1 Tbsp raw, organic honey ● 3 tsp olive oil ● 1 Tbsp coconut aminos ● ½ cup orange juice ● 1 organic orange, zested and sliced 1/4” thick ● 2 Tbsp slivered almonds ● 2 Tbsp chopped fresh parsley

METHOD Preheat oven to 425°F degrees. Line a Pyrex baking dish with parchment paper. Rinse cod, pat dry, and place on parchment paper. Season with salt and pepper. Heat 1 tsp olive oil in a saute pan. Add orange slices and brown on both sides. Remove from heat and set aside. In a small bowl, mix together the Dijon mustard, honey, 2 tsp olive oil, coconut aminos, orange zest, and orange juice until smooth. Brush the mixture on the cod fillets. Sprinkle the slivered almonds evenly over the salmon fillets. Place in the oven and bake 15 minutes or until the cod is cooked through. Remove from oven and serve. Sprinkle with chopped fresh parsley, and top with sautéed orange slices.

SWEET NESTED EGGS Makes 6 servings INGREDIENTS

● 3 cups raw shredded sweet potato ● Sea salt and pepper to taste ● Fresh herbs of choice, chopped ● 12 organic omega-3 eggs ● organic coconut oil

METHOD Preheat oven to 325°F degrees. Grease a 12-cup muffin tin with coconut oil. Press 1/4 cup of shredded sweet potato firmly into each muffin cup; forming a nest up the sides. Crack 1 egg into each sweet potato nest. Sprinkle in fresh herbs and season with sea salt and pepper if you like. Bake for 20-25 minutes, until the eggs are done to your liking (20 minutes = softer yolk, 25 minutes = firm yolk).

THE NUTTY STALKER Makes 1 serving INGREDIENTS

● 2 celery stalks ● 1 Tbsp nut butter (almond, sunflower, natural PNB, pumpkin seed, cashew, etc.) ● 1/2 tsp ground flaxseeds ● 1 dried fig, chopped

Method Wash, dry, and de-string celery. Spread nut butter in center of stalks, and sprinkle with flax meal and dried figs. Cut into bite-sized pieces.

TWILIGHT TRAIL MIX Makes 1 serving INGREDIENTS:

● 2 walnuts, chopped ● 1/4 cup dried unsweetened, tart cherries, chopped small

METHOD Mix together and enjoy about 1 hour before bed.

WARM SWEET POTATO DIP

Serves 2 INGREDIENTS

● 1 baked sweet potato ● 1 heaping Tbsp almond butter ● 1 pinch sea salt ● 1 pinch cinnamon ● 1 pinch nutmeg ● 1 pinch turmeric ● 1 tsp chia seeds

METHOD Remove sweet potato from skin and place in a small bowl. Add the rest of the ingredients and stir well until well combined. Use as a dip for cut-up veggies.