cellulite factor cookbook

TWO WEEKS TO DIMPLE-FREE DAY ONE 2

Breakfast: Skin Smoothing Four Berry Smoothie 2

Snack: Healthy Heart Hummus and Fresh Veggies 2

Lunch: Great Skin Greek Salad 2

Snack: Not-So-Sinful Chocolate-Covered Bananas 2

Dinner: Cypress Chicken and Steamed Broccoli 2

Snack: 1 Tablespoon Almonds 2

DAY TWO 2

Breakfast: Dimple Eliminating Summer Fruits Smoothie 2

Snack: Ripple Reducing Roast Chickpeas 2

Lunch: Get-Your-Glow-On Garlic-Spiked Cucumbers and Chicken Breast 2

Snack: Fiber-Fueled Chicken Stew 2

Dinner: Smoother Skin Spinach and Seared Fish 2


DAY THREE 2

Breakfast: Smoother Thighs Strawberry Smoothie 2

Snack: Rocking White Bean Dip 2

Lunch: Awesome Avocado Chop-Chop Salad 2

Snack: Great Skin Gazpacho 2

Dinner: Parchment Baked Fish and Veggies 2


DAY FOUR 3

Breakfast: Pretty Skin Pineapple Smoothie 3

Snack: Better-Body Black Bean Dip 3

Lunch: Italian Chicken Salad 3

Snack: Super Simple Vegetable Soup 3

Dinner: Incredible Italian Fish and Eggplant 3


DAY FIVE 3

Breakfast: Blueberry Glow Smoothie 3

Snack: Glowing Skin Guacamole 3

Lunch: Better Baked Veggies 3

Snack: Tone-Terrific Tomato Soup 3

Dinner: Rocking Zucchini and Chicken Breast 3


DAY SIX 3

Breakfast: Bump Blasting Banana Berry Smoothie 3

Snack: Fat-Flushing Fennel Salad 3

Lunch: Super Steamed Sesame Stir-Fry 3

Snack: Cucumber Salad 3

Dinner: Chicken Cacciatore 3


DAY SEVEN 3

Breakfast: Magnificent Mango Smoothie 3

Snack: Spinach Artichoke Hummus 3

Lunch: Rosy Glow Radish Salad 3

Snack: Crazy Easy Chocolate-Covered Kiwi 4

Dinner: Roasted Asparagus and Olives with Salmon 4


DAY EIGHT 4

Breakfast: Cellulite Melting Mango Pineapple Smoothie 4

Snack: Black Bean Hummus 4

Lunch: Naples Zucchini 4

Snack: Spinach and Basil Salad 4

Dinner: Portabella Broccoli Stir-Fry 4


DAY NINE 4

Breakfast: Toned Thigh Triple Fruit Smoothie 4

Snack: Hot Vegetable Dip 4

Lunch: Marinated Beans and Mushrooms 4

Snack: Spring Salad 4

Dinner: Spanish Chicken 4


DAY TEN 4

Breakfast: Fat Flushing Flax and Fruit Smoothie 4

Snack: Wrinkle Wilting Onion Dip 4

Lunch: Killer Lentil and Pepper Salad 4

Snack: Italian Vegetable Soup 4

Dinner: Tuscan Salad 4


DAY ELEVEN 5

Breakfast: Smoother Skin Strawberry Banana Smoothie 5

Snack: Carrot and Pepper Slaw 5

Lunch: Zucchini Pickles and Roast Chicken 5

Snack: Marinated Cauliflower & Carrots 5

Dinner: Slow-Roasted Chicken Souvlaki and Brussel Sprouts 5


DAY TWELVE 5

Breakfast: Perfect Tone Peach Smoothie 5

Snack: Dimple Reducing Pepper and Black Bean Salad 5

Lunch: Spring Chicken 5

Snack: Sizzling Shrimp and Peppers 5

Dinner: Orange Chicken and Steamed Sugar Snap Peas 5


DAY THIRTEEN 5

Breakfast: Booty-Beautiful Apple Melon Smoothie 5

Snack: Skin Rejuvenating Marinated Peppers 5

Lunch: Sweet Corn and Black Bean Salad 5

Snack: Tomato and Lentil Soup 5

Dinner: Vegan Cabbage Rolls 5


DAY FOURTEEN 5

Breakfast: Perfect Body Papaya Mango Smoothie 5

Snack: Roman Broccoli Salad 5

Lunch: Zucchini Patties 5

Snack: Black Bean Soup 6

Dinner: Steamed Shrimp and Lemon Veggies 6


DAY ONE Breakfast: Skin Smoothing Four Berry Smoothie

YIELD: 1 serving Ingredients: 1/4 cup blueberries, frozen 1/4 cup blackberries, frozen 1/4 cup raspberries, frozen 1/4 cup strawberries, frozen 1 cup milk (dairy, coconut or almond) 2 Tablespoons protein powder Directions: 1. Freeze fruit in small pieces. 2. Combine milk and powder in blender with fruit. 3. Start off on a low setting, until fruit is broken down. 4. Slowly increase speed. Blend 1 minute at top speed or until frothy. 5. Serve garnished with fruit.

Snack: Healthy Heart Hummus and Fresh Veggies YIELD: 8 servings Ingredients: 2-3 coves garlic, sliced Parsley (handful) 2 scallions in 1 pieces 3 cup cooked chickpeas (2- 15 oz. cans, rinsed) 6 Tablespoons tahini 6 Tablespoons lemon juice Cayenne to taste

Cumin to taste Directions: 1. Place all in food processor in order; blend until smooth. 2. Season to taste. 3. Transfer to container. Chill. 4. Serve with fresh veggies like bell pepper strips, carrots and celery.

Lunch: Great Skin Greek Salad YIELD: 4 servings Ingredients: 1 green pepper 1 red pepper 1 cucumber 1 red onion 1/2 cup sliced black olives 1/2 cup feta cheese 2 Tablespoons olive oil 1 teaspoon pepper 1 teaspoon non-iodized sea salt Directions: 1. Chop vegetables into bite-sized pieces. 2. Toss with oil and seasonings. 3. Sprinkle with feta and olives. 4. Serve at rom temperature.

Snack: Not-So-Sinful Chocolate-Covered Bananas YIELD: 12 servings Ingredients: 6 ripe bananas 6 oz. dark chocolate 2 scoops protein powder 12 bamboo skewers or popsicle sticks Directions: 1. Cut bananas in half. 2. Insert skewers or popsicle sticks. 3. Freeze 20-30 minutes. 4. While bananas are freezing, melt chocolate in double boiler or microwave until

smooth. Mix in protein powder. 5. Dip frozen bananas in chocolate. 6. Place on wax paper or parchment paper to set. 7. Return to freezer until ready to enjoy. Store in an airtight container if not eating

the same day.

Dinner: Cypress Chicken and Steamed Broccoli YIELD: 4 servings Ingredients: 4 chicken breasts, boned and skinned 2 Tablespoons minced garlic 2 teaspoons oregano Non-Iodized Sea Salt to taste Directions:

1. Rub chicken with garlic, oregano and salt, if using. 2. Let sit 15 minutes. 3. Heat grill or skillet to medium. 4. Cook chicken until just cooked through. Avoid piercing if possible. 5. Serve hot with steamed broccoli.

Snack: 1 Tablespoon Almonds

DAY TWO Breakfast: Dimple Eliminating Summer Fruits Smoothie

YIELD: 1 serving Ingredients: 1/4 cup peaches, frozen 1/4 cup pineapple, frozen 1/4 cup mango, frozen 1/4 cup strawberries, frozen 1 cup milk (dairy, coconut or almond) 2 Tablespoons protein powder Directions: 1. Freeze fruit in small pieces. 2. Combine milk and powder in blender with fruit. 3. Start off on a low setting, until fruit is broken down. 4. Slowly increase speed. Blend 1 minute at top speed or until frothy. 5. Serve garnished with fruit.

Snack: Ripple Reducing Roast Chickpeas YIELD: 8 servings Ingredients: 2 cup cooked and drained chickpeas 1 Tablespoon olive oil Coarse non-iodized sea salt to taste Optional: paprika, cumin or other seasoning to taste Directions: 1. In a medium bowl, toss chickpeas with olive oil to coat. 2. Spread chickpeas on rimmed bake sheet and roast 375F for 40 minutes, until

brown and crisp. 3. Remove from oven, season to taste. Cool before turning into bowl. 4. Ceci nuts will keep several days in an uncovered dish in a dry place. 5. Note: They will become soggy if refrigerated.

Lunch: Get-Your-Glow-On Garlic-Spiked Cucumbers and Chicken Breast YIELD: 4 servings Ingredients: 4 cucumbers, cubed 4 chicken breasts 4 Tablespoons minced garlic 4 teaspoons olive oil

1 teaspoon white wine vinegar or apple cider vinegar 1. Rub chicken with oil and garlic. 2. Fry in skillet until just done. Remove from heat. 3. Transfer chicken to plate. 4. In same skillet chicken was in, add vinegar and cucumbers. 5. Let sit 5 minutes before serving with chicken.

Snack: Fiber-Fueled Chicken Stew YIELD: 8 servings Ingredients: 28 oz. canned navy beans (two 14 oz. cans, not drained) 2 cans water 8 oz. carrots, diced 2 lbs. cooked chicken breast, cubed 2 oz. baby spinach, cut in strips 3 Tablespoons garlic 3 Tablespoons adobo seasoning 2 Tablespoons oregano 2 Tablespoons parsley Directions: 1. Combine all ingredients in a small stockpot over high heat. 2. Bring to a soft boil. 3. Reduce heat to medium. Let simmer 20 minutes. 4. Set at low heat until carrots are cooked through and stew is thick.

Dinner: Smoother Skin Spinach and Seared Fish

YIELD: 4 servings Ingredients: 1 lb. haddock or cod 2 Tablespoons lemon juice 2 Tablespoons minced garlic 2 teaspoons olive oil 1/2 teaspoon pepper Non-Iodized Sea Salt to taste 1 lb. baby spinach, stems trimmed Ingredients: 1. Pour olive oil in skillet to coat. Bring to medium heat. 2. Add lemon juice, garlic and pepper. Let warm 1 minute. 3. Sear fish on either side. It should take 5-10 minutes on each side. 4. Remove fish from skillet. Cover. 5. Add spinach to hot skillet. Cook until just wilted, about 5 minutes. Serve.


DAY THREE Breakfast: Smoother Thighs Strawberry Smoothie

YIELD: 1 serving Ingredients: 1 cup strawberries, frozen 1 cup milk (dairy, coconut or almond) 2 Tablespoons protein powder Directions: 1. Freeze fruit in small pieces. 2. Combine milk and powder in blender with fruit. 3. Start off on a low setting, until fruit is broken down. 4. Slowly increase speed. Blend 1 minute at top speed or until frothy. 5. Serve garnished with fruit.

Snack: Rocking White Bean Dip YIELD: 8 servings Ingredients: 2 cloves garlic, crushed 2 cans white beans 1/2 teaspoon non-iodized sea salt 1/2 teaspoon basil 1/2 teaspoon marjoram 1/2 teaspoon chives 1/4 teaspoon thyme 1/4 teaspoon pepper 1 teaspoon dill Directions: 1. Blend together in food processor. 2. Refrigerate overnight before serving with raw veggies.

Lunch: Awesome Avocado Chop-Chop Salad YIELD: 2 servings Ingredients: 1 1/2 cup watercress, tough stems removed, leaves cut into small pieces 1 cup whole parsley leaves 1 cup diced celery (or heart of fennel) 1/4 cup chopped red onion 1 1/2 cup cherry tomatoes, halved 1/4 cup sliced radishes

3 oz string beans, trimmed and steamed Half a small avocado, peeled and cubed 3 Tablespoons drained capers 1 Tablespoon fresh lemon juice 1 Tablespoon fresh orange juice 1 Tablespoon fresh lime juice 1 teaspoon sugar 1 teaspoon extra-virgin olive oil 1 Tablespoon minced mint leaves Directions: 1. Combine first nine ingredients in a large bowl. 2. In a smaller bowl, whisk together lemon, orange and lime juices, sugar, and oil. 3. Stir in mint. Salt and pepper to taste.

Snack: Great Skin Gazpacho YIELD: 6 servings Ingredients: 2 lbs large tomatoes, halved 1/2 lb country-style bread, crust removed, cut into 1/2 -inch pieces (about 4 cups) 1 red bell pepper, seeded, diced 1 cup chopped, peeled English hothouse cucumber 1 cup chopped red onion 1/4 cup Sherry wine vinegar 1/4 cup extra-virgin olive oil 1 garlic clove, minced 1/2 teaspoon ground cumin 1/2 teaspoon paprika Directions: 1. Gently squeeze tomato halves to release seeds and juices. Strain juices,

pressing on solids to extract as much juice as possible (should yield about 1/2 cup).

2. Discard seeds. Chop tomatoes. 3. Transfer chopped tomatoes and tomato juices to large glass bowl. 4. Add next nine ingredients. 5. Let stand at room temperature 1 hour. 6. Working in batches, puree in blender until smooth. 7. Season with salt and pepper. 8. Chill at least 2 hours and up to 1 day. Serve cold or at room temperature.

Dinner: Parchment Baked Fish and Veggies YIELD: 4 servings Ingredients: 2 medium zucchini, sliced into 1/4 rounds 2 summer squash, sliced into 1/4 rounds 3 medium plum tomatoes, cut into 1 chunks 1/2 onion, thinly sliced 1 Tablespoon chopped fresh basil 1/2 teaspoon fresh oregano 1/2 cup crumbled feta cheese 1 Tablespoon olive oil 1/4 teaspoon non-iodized sea salt 1 lb haddock Directions: 1. Preheat oven 425F. 2. Combine all ingredients in large bowl. 3. Cut four large square pieces of parchment. 4. Place mixture on one side of sheet. 5. Fold and tightly seal edges by making several narrow folds. 6. Place packets on bake sheet and bake 15 minutes. 7. Remove packets from oven and transfer to individual plates. 8. Cut open packets and serve.


DAY FOUR Breakfast: Pretty Skin Pineapple Smoothie

YIELD: 1 serving Ingredients: 1 cup pineapple, frozen 1 cup milk (dairy, coconut or almond) 2 Tablespoons protein powder Directions: 1. Freeze fruit in small pieces. 2. Combine milk and powder in blender with fruit. 3. Start off on a low setting, until fruit is broken down. 4. Slowly increase speed. Blend 1 minute at top speed or until frothy. 5. Serve garnished with fruit.

Snack: Better-Body Black Bean Dip YIELD: 8 servings Ingredients: 1 (15 oz.) can black beans, drained and rinsed 1 (7 oz) jar roasted red peppers, drained 1 Tablespoon chopped cilantro 1 Tablespoon cumin 1 Tablespoon paprika 1 teaspoon lime juice Garnishes: chopped tomato and fresh cilantro Directions: 1. In food processor combine all ingredients. 2. Serve with bell pepper strips, celery sticks and baby carrots

Lunch: Italian Chicken Salad YIELD: 4 servings Ingredients: 2 large ripe tomatoes, diced 1 small red onion, thinly sliced 1 cucumber, sliced thin 1/2 sweet red bell pepper. diced 1/2 sweet green bell pepper, diced 1 clove garlic, chopped 1/2 cup fresh basil leaves, torn 1/4 cup fresh parsley, chopped 4 chicken breast filets, cooked and chopped or shredded 1/4 cup olive oil

1/8 cup red wine or balsamic vinegar Directions: 1. In large bowl, whisk together olive oil, vinegar, and garlic. 2. Add chicken and remaining ingredients; toss well. 3. Refrigerate for at least 30 minutes. 4. Season to taste with salt and pepper. Serve.

Snack: Super Simple Vegetable Soup YIELD: 6 servings Ingredients: 1 1/2 Tablespoons olive oil 1 medium onion, thickly sliced 1 celery stalk, chopped 1 head fennel, chopped 1 carrot, chopped 2 plum tomatoes, quartered 4 cloves garlic, crushed 1/2 teaspoon red pepper flakes 3 sprigs fresh thyme 1 bay leaf 1 1/2 Tablespoons olive oil 1 cup diced onion 2 garlic cloves, peeled and minced 1/2 cup diced carrot 1 cup diced celery 1/2 cup chopped parsley 1 Tablespoon minced fresh thyme 1 1/2 cup drained and chopped canned plum tomatoes 2 (15 oz.) cans white cannellini beans, rinsed and drained Directions: 1. In a heavy-bottomed pot, heat oil over medium heat 2. Add next nine ingredients. Cover. 3. Cook until vegetables are soft, about 30 minutes. 4. Add 8 cups water. Bring to a boil. Lower heat; simmer for 45 minutes. 5. Strain, reserving broth and half the vegetables. 6. Skim fat. Discard thyme and bay leaf. 7. Puree reserved vegetables in a blender. Stir into stock. 8. Heat remaining oil in the same pot. 9. Saut onion, garlic, carrot, celery, and herbs. 10. Add reserved broth, tomatoes and beans. 11. Bring to a boil. Lower heat; simmer 30 to 45 minutes. Serve hot.

Dinner: Incredible Italian Fish and Eggplant YIELD: 4 servings Ingredients: 1 medium eggplant, finely diced 1 small onion, diced 1 small green bell pepper, diced 1 small red bell pepper, diced 1 cup chopped tomatoes 1/2 cup black olives, pitted and chopped 3 cloves garlic, minced 1/4 cup chopped fresh Italian parsley 2 Tablespoons chopped fresh marjoram 1 Tablespoon red wine vinegar 1 teaspoon olive oil 1 lb. white fish Directions: 1. Prepare the eggplant by salting and letting stand for 30 minutes to release

excess water. Rinse and pat dry with paper towel. 2. In a frying pan, saut eggplant in olive oil until tender, about two minutes. 3. Add the tomatoes, garlic, onion and bell peppers to pan; reduce heat and

simmer 10 minutes, stirring occasionally 4. Add olives, capers, parsley, marjoram and vinegar. 5. Nestle fish in eggplant mixture. Let cook 5 minutes each side. 6. Serve hot.


DAY FIVE Breakfast: Blueberry Glow Smoothie

YIELD: 1 serving Ingredients: 1 cup blueberries, frozen 1 cup milk (dairy, coconut or almond) 2 Tablespoons protein powder Directions: 1. Freeze fruit in small pieces. 2. Combine milk and powder in blender with fruit. 3. Start off on a low setting, until fruit is broken down. 4. Slowly increase speed. Blend 1 minute at top speed or until frothy. 5. Serve garnished with fruit.

Snack: Glowing Skin Guacamole YIELD: 8 servings Ingredients: 2 Tablespoons fresh lemon or lime juice 2 medium ripe avocados 1-2 cloves garlic, minced 1/2 teaspoon non-iodized sea salt Optional: cumin, chili, black pepper, cayenne, 2-3 Tablespoons mayo, etc. Directions: 1. Place juice in small bowl. 2. Add avocado and smash to desired texture. 3. Stir in remaining ingredients; chill. 4. Serve with raw veggies.

Lunch: Better Baked Veggies YIELD: 6 servings Ingredients: 1/2 cup olive oil 3 medium onions, peeled, halved and sliced 2-3 garlic cloves, peeled and minced 2 lbs medium potatoes, peeled and sliced into 1/4 rounds 2 lbs large zucchini, sliced into 1/3 rounds 2 large green or red bell peppers, trimmed, deseeded and cut into thin rounds 1 1/2 cup coarsely chopped plum tomatoes, drained of their juices 1/2 cup fresh chopped parsley 1 teaspoon oregano

Directions: 1. Preheat oven to 350F. 2. Heat 2 Tablespoons olive oil in a large skillet. 3. Cook the onions and garlic for five minutes. 4. In a shallow baking pan, place all the sliced vegetables in one overlapping

layer, alternating between each. 5. Season with salt and pepper, and sprinkle with the sauted onions and garlic. 6. Pour the tomatoes evenly over the layered vegetables, season with parsley

and oregano, and add the remaining olive oil. 7. Add enough water to come half way up the vegetables. 8. Bake 1 hour, or until all the vegetables are tender.

Snack: Tone-Terrific Tomato Soup YIELD: 10 servings Ingredients: 1 (28 oz.) can diced tomatoes 1 (28 oz.) can crushed tomatoes 3-4 cups chicken broth 2 Tablespoons diced onion 1 teaspoon baking soda 1.5 Tablespoons sugar 2 Tablespoons butter 1 teaspoon dried basil 1/8 teaspoon black pepper Directions: 1. Put all ingredients in large pot and bring to boil. 2. Reduce heat and simmer one hour. 3. Serve hot.

Dinner: Rocking Zucchini and Chicken Breast YIELD: 4 servings Ingredients: 1/2 cup boiling water 1/4 cup dry-pack sun-dried tomato halves 1 lb zucchini, thinly sliced 1 onion, thinly sliced 1 small yellow pepper, diced 2 cloves garlic, minced 1/4 cup chopped tomatoes 1 Tablespoon thinly sliced fresh basil 2 teaspoons balsamic vinegar 4 chicken breasts, pan-fried

Directions: 1. Place sun-dried tomatoes in a small bowl, add water, and let stand 10 minutes. 2. Drain and finely chop. Set aside. 3. Coat a large nonstick skillet with cooking spray. Add next 4 ingredients. 4. Cover and cook over medium heat 4-5 minutes, until the vegetables soften. 5. If necessary, add 1-2 teaspoon water to prevent vegetables from sticking. 6. Add tomatoes and chicken. Uncover and cook over medium-high heat, about 5

minutes, until chicken is cooked through. 7. Stir in basil and vinegar. Season to taste with salt and pepper. 8. Serve hot.


DAY SIX Breakfast: Bump Blasting Banana Berry Smoothie

YIELD: 1 serving Ingredients: 1/4 cup blueberries, frozen 1/4 cup peaches, frozen 1/2 cup banana, frozen 1 cup milk (dairy, coconut or almond) 2 Tablespoons protein powder Directions: 1. Freeze fruit in small pieces. 2. Combine milk and powder in blender with fruit. 3. Start off on a low setting, until fruit is broken down. 4. Slowly increase speed. Blend 1 minute at top speed or until frothy. 5. Serve garnished with fruit.

Snack: Fat-Flushing Fennel Salad YIELD: 3 cups Ingredients: 6 oz. baby carrots 1 lb asparagus, trimmed and cut into 4 lengths

1 large fennel bulb, thinly sliced 8 oz. sugar snap peas, trimmed 2 Tablespoons olive oil 1 Tablespoon chopped fresh tarragon Directions: 1. Parboil veggies. 2. Start with carrots and cook one minute. 3. Add remaining veggies; cook until all are crisp tender, about two minutes. 4. Drain vegetables; return to pot. 5. Add oil and tarragon and toss to coat. Salt and pepper to taste. 6. Serve at room temperature.

Lunch: Super Steamed Sesame Stir-Fry YIELD: 4 servings Ingredients: SAUCE: 1/2 cup water 2 Tablespoons liquid aminos 2 teaspoons sugar 2 teaspoons cornstarch 1 teaspoon grated lemon peel 1 teaspoon dark sesame oil STIR-FRY: 1 Tablespoon oil 2 cups fresh baby carrots, halved lengthwise 2 cups sliced fresh mushrooms 1 lb. asparagus spears, cut in 1 1/2 " pieces 1 cup fresh snow pea pods 2 Tablespoons sesame seed Directions: 1. In a small bowl, combine all sauce ingredients, blend well and set aside. 2. Heat oil in a nonstick skillet over medium-high until hot. 3. Add carrots; cook 2 minutes. 4. Add mushrooms and asparagus, cook 4-6 minutes, until crisp tender. 5. Add pea pods. 6. Stir sauce well, then pour over vegetables. 7. Cook and stir 1-2 minutes, until sauce is bubbly and thickened. 8. Add sesame seed; toss gently to mix.

Snack: Cucumber Salad YIELD: 4 servings

Ingredients: 2 English cucumbers (2 lbs) 1 small red onion 1 1/2 Tablespoons non-iodized sea salt 1 Tablespoon, plus 1 teaspoon white wine vinegar 1 teaspoon sugar 2 teaspoons diced pimento Directions: 1. Slice cucumber lengthwise, remove seeds and slice thinly. 2. Thinly slice onion. 3. In a colander, toss the cucumber and onion with salt and let sit 20 minutes. 4. Press liquid out of the vegetables and rinse well with cold water. 5. In a medium bowl, combine the vinegar and sugar and stir well. 6. Add the cucumber mixture; toss to coat. Stir in pimento. Serve chilled.

Dinner: Chicken Cacciatore YIELD: 4 servings Ingredients: 4 chicken breasts 1 Tablespoon olive oil 1 cup thinly sliced onions 2 garlic cloves, thinly sliced 1/3 cup white wine 2 cups peeled and chopped, firm ripe tomatoes Directions: 1. Heat olive oil in a large skillet on medium heat, add the onions and cook until

translucent, stirring occasionally. 2. Push the onions to the side. Add the garlic and chicken. 3. Cook until the chicken skin is golden brown, then turn pieces over and brown

on the other side. 4. Add wine and simmer until reduced by half. 5. Add the tomatoes, lower the heat and cover the skillet with the lid slightly ajar. 6. Cook the chicken in the simmering liquid, turning and basting occasionally. 7. Cook until the chicken is very tender, about 40 minutes.


DAY SEVEN Breakfast: Magnificent Mango Smoothie

YIELD: 1 serving Ingredients: 1 cup mangos, frozen 1 cup milk (dairy, coconut or almond) 2 Tablespoons protein powder Directions: 1. Freeze fruit in small pieces. 2. Combine milk and powder in blender with fruit. 3. Start off on a low setting, until fruit is broken down. 4. Slowly increase speed. Blend 1 minute at top speed or until frothy. 5. Serve garnished with fruit.

Snack: Spinach Artichoke Hummus YIELD: 2 cups Ingredients: 1 (15 oz.) can chickpeas, drained and rinsed 2 Tablespoons tahini 1 clove garlic, minced Juice of one lemon Non-Iodized Sea Salt and freshly ground black pepper to taste 1/4 cup extra virgin olive oil 1 (10 oz.) box frozen spinach, thawed and drained well 1 (15 oz.) can artichokes, drained and coarsely chopped 1/4 cup grated Parmesan-reggiano or asiago cheese Directions: 1. In a food processor, combine all ingredients and puree until smooth. 2. Serve warm or cold with raw veggies.

Lunch: Rosy Glow Radish Salad YIELD: 8 cups Ingredients: 1 head romaine lettuce, torn in bite size pieces 1 cucumber, thinly sliced 5 radishes, thinly sliced 1 red pepper, seeded and thinly sliced 1 green pepper, seeded and thinly sliced 2 scallions, chopped

1 small red onion, sliced 3 oz. feta cheese, crumbled 1/2 cup chopped fresh parsley 2 Tablespoons capers Black olives- optional Dressing: 1/4 cup olive oil, juice of 1 lemon, 1 Tablespoon wine vinegar, 1 garlic clove, non-iodized sea salt, pepper, mint Directions: 1. Place romaine in salad bowl. 2. Toss with remaining vegetables. 3. Combine dressing ingredients; drizzle over salad. 4. Serve immediately.

Snack: Crazy Easy Chocolate-Covered Kiwi YIELD: 12 servings Ingredients: 6 ripe kiwis 6 oz. dark chocolate 2 scoops protein powder 12 bamboo skewers or popsicle sticks Directions: 1. Peel kiwis and slice into 3/4-inch thick rounds. 2. Insert skewers or popsicle sticks. 3. Freeze 20-30 minutes. 4. While kiwis are freezing, melt chocolate in double boiler or microwave until

smooth. Mix in protein powder. 5. Dip frozen kiwis in chocolate. 6. Place on wax paper or parchment paper to set. 7. Return to freezer until ready to enjoy. Store in an airtight container if not eating

the same day.

Dinner: Roasted Asparagus and Olives with Salmon YIELD: 4 servings Ingredients: 1 sweet red pepper 1 lb asparagus, cut in 1 pieces 2 cloves garlic, minced 2 Tablespoons lemon juice 2 Tablespoons pitted and chopped black olives 1 Tablespoon chopped fresh Italian parsley

Dash Tabasco sauce Non-Iodized Sea Salt and pepper to taste 1 Tablespoon shaved or shredded fontina or provolone cheese 1 lb. Salmon Directions: 1. Roast the pepper under broiler 10 minutes, turning all sides until black. 2. Wrap in damp towel and let rest 5 minutes, until cool; peel off skin. 3. Cut peppers into 1/2 pieces. 4. In a large skillet over medium heat, cook asparagus and garlic for 1 minute. 5. Add salmon and lemon juice; cover and cook 5-10 minutes. 6. Remove from heat. Stir in remaining ingredients, except cheese. 7. Salt and pepper to taste; Serve.


DAY EIGHT Breakfast: Cellulite Melting Mango Pineapple Smoothie

YIELD: 1 serving Ingredients: 1/2 cup mango, frozen 1/2 cup pineapple, frozen 1 cup milk (dairy, coconut or almond) 2 Tablespoons protein powder Directions: 1. Freeze fruit in small pieces. 2. Combine milk and powder in blender with fruit. 3. Start off on a low setting, until fruit is broken down. 4. Slowly increase speed. Blend 1 minute at top speed or until frothy. 5. Serve garnished with fruit.

Snack: Black Bean Hummus YIELD: 8 servings Ingredients: 1 (15 oz.) can black beans, rinsed and drained 3/4 cup tahini 1/4 cup fresh lemon juice 1/4 cup fresh chopped cilantro, packed 4 green onions, sliced 1 Tablespoon olive oil 2 cloves garlic, minced 1 teaspoon cumin 1/2 teaspoon cayenne Directions: 1. Combine all in food processor until smooth. 2. Serve with raw veggies.

Lunch: Naples Zucchini YIELD: 6 servings Ingredients: 6 zucchini 1 red onion, sliced thin 2 cloves garlic, chopped 1 Tablespoon olive oil 6 tomatoes, sliced 1/4 cup fresh parsley, chopped 1/2 cup freshly grated Parmesan cheese

1 teaspoon oregano 1/2 teaspoon non-iodized sea salt 1/2 teaspoon black pepper 1/2 teaspoon crushed red pepper Directions: 1. Preheat oven 350F. 2. Cut zucchini in thin slices lengthwise. 3. In a skillet, saut onion and garlic for 2 minutes in oil. 4. Grease bake dish, then cover the bottom with zucchini slices. 5. Add a layer of tomatoes. Sprinkle half the remaining ingredients. 6. Add another layer and bake 40-45 minutes. 7. Serve immediately.

Snack: Spinach and Basil Salad YIELD: 4 servings Ingredients: 30 large fresh basil leaves 1/2 cup small spinach leaves 8 small tomatoes, thinly sliced 1 zucchini, thinly sliced 1 yellow squash, thinly sliced 4 oz. mozzarella, very thinly sliced Balsamic vinegar Black or green olives- optional Directions: 1. Cut 6 leaves basil into thin slices. 2. Line platter with spinach. 3. Alternate remaining vegetables, slightly overlapping, in circles around plate. 4. Sprinkle lightly with vinegar, reserved basil and olives (if using). 5. Season to taste with salt and pepper. 6. Serve at room temperature.

Dinner: Portabella Broccoli Stir-Fry YIELD: 4 servings Ingredients: SAUCE: 1/4 cup water 2 Tablespoons liquid aminos 1 Tablespoon hoisin sauce 2 teaspoons cornstarch 1 teaspoon honey

STIR-FRY: 6 oz. Portobello caps, cut in 3/4" pieces 1 medium onion, thinly wedged 1 small red bell pepper, cut into thin strips 1 clove garlic, minced 3 cups fresh broccoli florets (about 6 oz.) Directions: 1. In a small bowl, combine all sauce ingredients, blend well and set aside. 2. Heat oil in a nonstick skillet over medium-high until hot. 3. Add mushrooms, onion, pepper and garlic; cook and stir 3 minutes. 4. Add broccoli and 1/4 cup water; cover and cook 3-5 minutes, until crisp tender. 5. Stir sauce well, then pour over vegetables. 6. Cook and stir 1-2 minutes, until sauce is bubbly and thickened.


DAY NINE Breakfast: Toned Thigh Triple Fruit Smoothie

YIELD: 1 serving Ingredients: 1/4 cup peaches, frozen 1/4 cup strawberries, frozen 1/2 cup mango, frozen 1 cup milk (dairy, coconut or almond) 2 Tablespoons protein powder Directions: 1. Freeze fruit in small pieces. 2. Combine milk and powder in blender with fruit. 3. Start off on a low setting, until fruit is broken down. 4. Slowly increase speed. Blend 1 minute at top speed or until frothy. 5. Serve garnished with fruit.

Snack: Hot Vegetable Dip YIELD: 8 servings Ingredients: 1 red or yellow bell pepper, cut in half, seeds removed 2 medium tomatoes 1 small onion, cut in half 4 green poblano chiles 3 whole cloves garlic 1 Tablespoon olive oil 2 teaspoons lemon juice, fresh preferred 1 Tablespoon caraway seeds or cumin seeds 1 Tablespoon chopped brine cured black olives Chopped parsley Directions: 1. Grill vegetables until skins are charred. 2. Cover with damp paper towel and let stand 5 minutes. 3. Remove skin. 4. Mash vegetable pulp together and place the mixture in bowl. 5. Mix the remaining ingredients together separately. 6. Pour mixture over vegetables, tossing gently to coat. 7. Transfer to serving bowl. Serve with raw veggies.

Lunch: Marinated Beans and Mushrooms YIELD: 6 servings, antipasto Ingredients:

1 lb small mushrooms 1 Tablespoon olive oil 1/2 Tablespoon lemon juice 1/2 teaspoon non-iodized sea salt 1/2 teaspoon thyme 1 clove garlic, minced Fresh black pepper Handful of finely minced parsley 1 can white beans Directions: 1. Clean mushrooms and discard stems. 2. Place caps in saucepan with no water. 3. Cover and cook on medium heat 10-15 minutes. 4. In the mean time, prepare marinade by combining remaining ingredients. 5. Drain mushrooms, reserving liquid for stock. 6. Place mushrooms in marinade. 7. Stir gently and let sit several hours, stirring occasionally. 8. Serve cold or at room temperature.

Snack: Spring Salad YIELD: 10 servings Ingredients: 1 Tablespoon fresh lemon juice 1 Tablespoon red wine vinegar 1 teaspoon Dijon mustard 1 teaspoon coarse non-iodized sea salt 1/2 teaspoon freshly ground black pepper 3/4 cup olive oil 3 lbs asparagus, trimmed 4 cup thinly sliced green onions 3 cup seeded Kirby or English hothouse cucumbers, 1/4 cubed 1 Tablespoon chopped fresh Italian parsley 1 Tablespoon chopped fresh chervil 1 Tablespoon chopped fresh chives 1 Tablespoon chopped fresh mint 2 teaspoons chopped fresh tarragon Directions: 1. Whisk together first five ingredients in small bowl. 2. Gradually whisk in oil. 3. Cook asparagus in boiling salted water until crisp-tender, about 3 minutes. 4. Drain, reserving 3 cups cooking liquid. 5. Transfer asparagus to bowl of salted ice water to cool. 6. Place green onions in another large bowl.

7. Pour hot reserved liquid over onions and let stand until cool, 30 minutes. 8. Drain asparagus and green onions well. 9. Transfer onions to clean kitchen towel and squeeze dry. 10. Combine green onions, cucumbers, and herbs in mixing bowl. 11. Add dressing; toss to coat. Season with salt and pepper. 12. Arrange asparagus on platter. Spoon cucumber mixture over and serve.

Dinner: Spanish Chicken YIELD: 4 servings Ingredients: 1/4 cup olive oil 1/4 cup red wine vinegar 2 teaspoons oregano 1 teaspoon non-iodized sea salt 1/2 teaspoon garlic powder Dash of pepper 1/4 cup sliced pitted green olives 4 chicken breasts 1/2 cup dry white wine Directions: 1. In a medium bowl, combine all ingredients. 2. Cover and refrigerate overnight. 3. Preheat oven to 350F. Place chicken in a large baking dish. 4. Bake uncovered at 350F, until chicken is tender, about 50 minutes.


DAY TEN Breakfast: Fat Flushing Flax and Fruit Smoothie

YIELD: 1 serving Ingredients: 1/2 cup blueberries, frozen 1/2 cup strawberries, frozen 1 cup milk (dairy, coconut or almond) 1 Tablespoons protein powder 1 Tablespoon ground flax seed Directions: 1. Freeze fruit in small pieces. 2. Combine milk and powder in blender with fruit. 3. Start off on a low setting, until fruit is broken down. 4. Slowly increase speed. Blend 1 minute at top speed or until frothy. 5. Serve garnished with fruit.

Snack: Wrinkle Wilting Onion Dip YIELD: 8 servings Ingredients: 1 cup Greek yogurt 1/2 cup finely chopped onions 1/2 cup finely chopped scallions 1/3 cup finely chopped sweet red pepper 1/4 cup finely chopped fresh chives 1/4 cup finely chopped carrots 1 Tablespoon cider vinegar 1 teaspoon lemon juice 1 teaspoon chopped fresh parsley 1 clove garlic, minced 1/2 teaspoon garlic salt 1/2 teaspoon Tabasco sauce 1/4 teaspoon finely chopped jalapeno peppers Directions: 1. In a medium bowl, combine all. 2. Stir well. 3. Serve with fresh veggies, like carrots and celery.

Lunch: Killer Lentil and Pepper Salad YIELD: 4 servings Ingredients:

DRESSING: 2 Tablespoons balsamic vinegar 1 Tablespoon olive oil 1/2 teaspoon non-iodized sea salt 1/8 teaspoon black pepper 1 clove garlic, minced SALAD: 1 cup dried lentils, sorted and rinsed 2 red, yellow and/or green peppers, quartered lengthwise 1/4 cup sliced green onions 2 Tablespoons thinly sliced fresh basil 4 leaves leaf lettuce Directions: 1. In a small bowl, combine all dressing ingredients; blend well. Refrigerate. 2. In a medium saucepan, combine lentils and 3 cups water. Bring to a boil. 3. Reduce heat, cover and simmer 15-20 minutes, until lentils are just tender. 4. Drain. Rinse with cool water; drain well. 5. Meanwhile, grill or broil peppers until crisp-tender and charred in spots. 6. Let stand until cool enough to handle; cut into bite-sized pieces. 7. In a large bowl, combine peppers, lentils, onions and basil. 8. Pour dressing over salad, tossing gently to coat. 9. To serve, line individual plates with lettuce and spoon salad on top.

Snack: Italian Vegetable Soup YIELD: 10 servings Ingredients: 6 cup beef stock (can substitute chicken stock if necessary) 3 carrots, cubed 1 onion, diced 8 oz. string beans 2 small zucchini, halved and sliced thin 2 stalks celery, diced 12 oz. cabbage, chopped in pieces 3-4 cloves garlic 2 (15 oz.) cans peeled and crushed tomatoes fresh basil to taste 1 (15 oz.) can cannelloni beans 2 Tablespoons chopped fresh parsley Parmesan cheese 1 Tablespoon olive oil Directions: 1. In a large pot, saut vegetables except zucchini in olive oil for 10 minutes.

2. Add zucchini and saut for five more minutes. 3. Add tomatoes, basil, parsley and beans; stir. 4. Add stock; salt and pepper to taste. 5. Bring to a boil; simmer until vegetables are soft. 6. Serve sprinkled with Parmesan.

Dinner: Tuscan Salad YIELD: 8 servings Ingredients: 1/2 cup pitted black olives, halved 1/4 cup coarsely chopped red onion 1/4 cup pine nuts 1 medium tomato, cut in wedges 1 (15 oz.) can kidney beans, rinsed and drained 1/4 cup balsamic vinegar 1 teaspoon olive oil 1 Tablespoon minced garlic 8 cups spring mix Directions: 1. In a large bowl, combine all ingredients; toss gently to mix. 2. Serve at room temperature.


DAY ELEVEN Breakfast: Smoother Skin Strawberry Banana Smoothie

YIELD: 1 serving Ingredients: 1/2 cup strawberries, frozen 1/2 cup banana, frozen 1 cup milk (dairy, coconut or almond) 2 Tablespoons protein powder Directions: 1. Freeze fruit in small pieces. 2. Combine milk and powder in blender with fruit. 3. Start off on a low setting, until fruit is broken down. 4. Slowly increase speed. Blend 1 minute at top speed or until frothy. 5. Serve garnished with fruit.

Snack: Carrot and Pepper Slaw YIELD: 2 cups Ingredients: 4 Tablespoons Greek yogurt 1 teaspoon Dijon mustard 1 teaspoon fresh lemon juice 1 cup coarsely grated carrot 1 red bell pepper, cut into 1 julienne strips 1 scallion, chopped fine Directions: 1. In a bowl, whisk together the yogurt, mustard and lemon juice. 2. Add carrot, bell pepper and scallion. 3. Toss until slaw is combined well. 4. Season with salt and pepper to taste. 5. Serve chilled.

Lunch: Zucchini Pickles and Roast Chicken YIELD: 6 servings Ingredients: 4 zucchini 1 red onion 1 teaspoon non-iodized sea salt 2 red or yellow peppers 2 cup cider vinegar 2/3 cup sugar

2 Tablespoons pickling spice 3 chicken breast, cooked Directions: 1. Trim and discard zucchini ends; thinly slice zucchini. 2. Peel and cut the onion in half lengthwise, then vertically into thin slivers. 3. Mix zucchini, onion and salt. 4. Let stand 30 minutes. Rinse well and drain. 5. Meanwhile, stem, seed and cut bell peppers into thin slivers, about 2 long. 6. In a 4-5 qt. pan over high heat, bring vinegar, sugar and pickling spice to boil. 7. Add bell peppers and zucchini-onion mixture. Remove from heat; mix well. 8. Serve with cooked chicken.

Snack: Marinated Cauliflower & Carrots YIELD: 6 servings Ingredients: 1 Tablespoon olive oil 4 cups small cauliflower-ettes 3 medium carrots, cut in 1 strips 1/2 teaspoon non-iodized sea salt 2 cloves garlic, minced 1 Tablespoon balsamic vinegar Black pepper Fresh basil, shredded Directions: 1. Heat oil in medium skillet. 2. Add next three ingredients; saut until tender, about 8-10 minutes. 3. Stir in garlic in last few minutes of cooking. 4. Transfer to bowl; add remaining ingredients. 5. Serve at any temperature.

Dinner: Slow-Roasted Chicken Souvlaki and Brussel Sprouts YIELD: 4 servings Ingredients: 2 Tablespoons extra-virgin olive oil 2 Tablespoons dry white wine 1 Tablespoon lemon juice 1/4 cup minced yellow onion 1 garlic clove, minced 2 bay leaves, broken or chopped into tiny pieces 1 teaspoon dried oregano Non-Iodized Sea Salt and freshly ground pepper, to taste 1 lb. boneless, skinless chicken, cut into 1 pieces

1 lb brussel sprouts Lemon wedges for garnish Flat-leaf parsley leaves for garnish Directions: 1. In a bowl, stir together the olive oil, wine, lemon juice, onion, garlic, bay leaves,

oregano, salt and pepper. 2. Add the chicken pieces and turn to coat evenly. 3. Cover and refrigerate for at least 1 hour or for up to overnight. 4. Preheat a cast iron grill pan over medium-high heat. 5. If using bamboo skewers, put 6 skewers in water to cover. 6. Remove chicken pieces from marinade and drain bamboo skewers, if using. 7. Thread the chicken pieces and brussel sprouts onto skewers. 8. Place the skewers on the grill rack 4 to 5 inches from the fire or in hot pan. 9. Grill, turning once, until the chicken is opaque throughout, 4 minutes per side. 10. Season with salt and pepper. 11. Transfer to a warmed platter and garnish with lemon wedges and parsley. 12. Serve immediately.


DAY TWELVE Breakfast: Perfect Tone Peach Smoothie

YIELD: 1 serving Ingredients: 1 cup peaches, frozen 1 cup milk (dairy, coconut or almond) 2 Tablespoons protein powder Directions: 1. Freeze fruit in small pieces. 2. Combine milk and powder in blender with fruit. 3. Start off on a low setting, until fruit is broken down. 4. Slowly increase speed. Blend 1 minute at top speed or until frothy. 5. Serve garnished with fruit.

Snack: Dimple Reducing Pepper and Black Bean Salad YIELD: 6 cups Ingredients: 1/4 cup olive oil 2 large onions, thinly sliced 1 large red bell pepper, thinly sliced 1 large green bell pepper, thinly sliced 1 large yellow bell pepper, thinly sliced 1 fresh rosemary sprig or 2 Tablespoons chopped fresh basil 1 Tablespoon balsamic vinegar or red wine vinegar 2 cups cooked black beans Non-Iodized Sea Salt and pepper to taste Optional: 2 plum tomatoes, chopped Optional: 2 cloves garlic, minced Directions: 1. Heat oil in large heavy skillet over medium-low heat. 2. Add onions, bell peppers and rosemary. 3. Saut until onions and bell pepper are very tender, about 40 minutes. 4. Mix in vinegar. Season to taste with salt and pepper. 5. Serve hot, warm or room temperature

Lunch: Spring Chicken YIELD: 4 servings Ingredients: 4 cups water Non-Iodized Sea Salt to taste 8 fresh asparagus spears

1 carrot 4 boneless, skinless chicken breasts Freshly ground black pepper to taste 1 Tablespoon butter 1 Tablespoon finely chopped shallots 1/2 cup dry white wine 1 Tablespoon tomato paste 1/4 cup chicken stock 1 Tablespoon heavy cream Directions: 1. Bring water to boil with salt. 2. Trim asparagus and julienne carrot. 3. Drop vegetables into boiling water and cook 4 minutes, until crisp tender. 4. Drain well and set aside. 5. Season chicken with salt and pepper to taste. 6. Sprinkle lightly in flour, shaking off excess. 7. Heat 1 teaspoon of the butter in a skillet. 8. When hot, but not quite brown, add chicken. 9. Cook on each side until golden brown. 10. Transfer chicken to a warm platter, arranging them neatly. 11. To the skillet, add shallots. Stir and cook briefly. 12. Add wine and cook until reduced by half. 13. Add tomato paste, stir and add stock. Stir in cream. 14. Heat the remaining butter in a skillet. 15. Add asparagus and carrots, salt and pepper to taste. 16. Cook until just heated through and coated with butter. 17. Arrange equal portions of carrots and asparagus between chicken pieces. 18. Spoon sauce over chicken and serve.

Snack: Sizzling Shrimp and Peppers YIELD: 4 servings Ingredients: 1 Tablespoon olive oil 4 garlic cloves, finely minced 1 teaspoon red pepper flakes 1 teaspoon sweet paprika 2 bell peppers 1 lb medium shrimp, peeled and deveined 1 Tablespoon fresh lemon juice 1 Tablespoon dry sherry 2 Tablespoons chopped fresh flat-leaf parsley Directions: 1. Warm olive oil in a saut pan over medium heat.

2. Add the garlic, red pepper flakes and paprika and saut until fragrant. 3. Increase heat to high, add the shrimp, lemon juice and sherry; stir well. 4. Saut until the shrimp turn pink and are opaque throughout, about 3 minutes. 5. Season with salt and black pepper, sprinkle with the parsley.

Dinner: Orange Chicken and Steamed Sugar Snap Peas YIELD: 4 servings Ingredients: 4 chicken breasts 2 Tablespoons white wine 4 teaspoons brown sugar 4 teaspoons sliced green onions 2 teaspoons finely shredded orange peel 1/4 teaspoon crushed rosemary 1 lb. sugar snap peas, steamed Directions: 1. Place chicken breasts on square sheets of foil; turn up edges. 2. Combine remaining ingredients; spoon over chicken. 3. Bring up sides of foil, folding twice to seal; seal ends. 4. Bake 350F for 45 minutes, until chicken is tender. 5. Remove from foil packet to serve.


DAY THIRTEEN Breakfast: Booty-Beautiful Apple Melon Smoothie

YIELD: 1 serving Ingredients: 1/2 cup apple, cut in pieces 1/4 cup honeydew, frozen 1/4 cup cantaloupe, frozen 1 cup milk (dairy, coconut or almond) 2 Tablespoons protein powder Directions: 1. Freeze melon in small pieces. Dice apple. 2. Combine milk and powder in blender with fruit. 3. Start off on a low setting, until fruit is broken down. 4. Slowly increase speed. Blend 1 minute at top speed or until frothy. 5. Serve garnished with fruit.

Snack: Skin Rejuvenating Marinated Peppers YIELD: 6 servings Ingredients: 6 medium bell peppers 2 Tablespoons olive oil 1/2 teaspoon non-iodized sea salt Black pepper to taste 1 teaspoon basil 1/2 teaspoon marjoram or oregano 2 cloves garlic, minced 1 Tablespoon red wine vinegar Directions: 1. Stem and seed peppers. Slice into thin strips. 2. Heat olive oil in skillet over medium, add peppers and seasonings to taste. 3. Add garlic. Saut until peppers are tender. 4. Remove from heat; immediately stir in vinegar. 5. Let marinate at room temperature for at least one hour. 6. Store in refrigerator, tightly covered. 7. Serve at any temperature.

Lunch: Sweet Corn and Black Bean Salad YIELD: 8 servings Ingredients: 2 Tablespoons seasoned rice wine vinegar

1 Tablespoon olive oil 1/2 teaspoon fresh lemon juice 1/4 teaspoon non-iodized sea salt 1/8 teaspoon freshly ground black pepper 1/2 cup red onion, finely chopped (about 1/2 small onion) 2 cup white corn kernels, fresh (4-6 ears) or frozen 4 cup cooked black beans, rinsed well 1 red bell pepper, seeded, de-ribbed and chopped into 1/4 pieces 1/3 cup fresh cilantro, minced Directions: 1. Whisk together vinegar, olive oil, lemon juice, salt and pepper. Set aside. 2. Immerse chopped onion in a bowl of cold water 10 minutes. 3. Drain the water and refill the bowl with fresh water. 4. Repeat the process four times. 5. Drain the onion and blot dry with paper towels. 6. Bring four cups of water to boil in a saucepan over high heat. 7. Place the corn in a fine metal strainer. 8. Immerse the corn, in strainer, in the boiling water for one minute. 9. Remove strainer and drain. 10. Rinse the kernels with cold water to stop cooking and drain again. 11. Place the beans, corn, onion and bell pepper in a large bowl and toss to

mix. 12. Add the dressing to the bean mixture and gently toss until just

incorporated. 13. Cover and refrigerate two hours. 14. Add the cilantro and toss again before serving. 15. Serve cool.

Snack: Tomato and Lentil Soup YIELD: 8 servings Ingredients: 1 lb dried brown lentils 1 large yellow onion, chopped 2 stalks celery, chopped 2 carrots, chopped 3 cloves garlic, chopped 1 Tablespoon olive oil 1 (15 oz.) can diced tomatoes 2 sprigs fresh rosemary 1 teaspoon dried thyme 2 bay leaves 6 cups vegetable or beef stock 1 lb spinach

Directions: 1. In a large pot, saut garlic in olive oil until lightly brown. 2. Add onion, carrots and celery for 2 minutes until tender. 3. Add lentils, thyme, rosemary and bay leaves. 4. Drizzle with a little more olive oil and cook 2 more minutes. 5. Season with salt and pepper. 6. Add the broth and tomatoes; bring to a boil. 7. Reduce heat and simmer one hour. 8. Add spinach and cook 10 more minutes or until leaves are wilted. 9. Remove bay leaves and rosemary from soup. 10. Serve hot.

Dinner: Vegan Cabbage Rolls YIELD: 6 servings Ingredients: 6 outer leaves cabbage 2 cups texturized vegetable protein 2 cups tomato sauce, divided 1 cup water 1/8 cup nutritional yeast 3 Tablespoons amino acids 1 Tablespoon garlic 1 Tablespoon onion powder 1 Tablespoon paprika Directions: 1. Steam cabbage leaves until soft. 2. While cabbage is steaming, preheat oven 425F and make filling mixture by

combining remaining ingredients in small skillet, reserving 1 cup tomato sauce. 3. Cook until mixture is thick. 4. Once cabbage is steamed and filling mixture is dry and thick, begin filling

cabbage rolls by dropping 1/3 cup in center of cabbage leaf and folding sides inward.

5. Place cabbage rolls in bake dish, open ends down. 6. Pour reserved tomato sauce over and bake 20 minutes. 7. Serve hot.

DAY FOURTEEN Breakfast: Perfect Body Papaya Mango Smoothie

YIELD: 1 serving Ingredients: 1/2 cup papaya, frozen 1/2 cup mango, frozen 1 cup milk (dairy, coconut or almond) 2 Tablespoons protein powder Directions: 1. Freeze fruit in small pieces. 2. Combine milk and powder in blender with fruit. 3. Start off on a low setting, until fruit is broken down. 4. Slowly increase speed. Blend 1 minute at top speed or until frothy. 5. Serve garnished with fruit.

Snack: Roman Broccoli Salad YIELD: 6 servings, antipasto Ingredients: 3-4 large heads of broccoli 2 ripe tomatoes, peeled, seeded and chopped 1 clove garlic 1/4 teaspoon coarse non-iodized sea salt 2 teaspoons lemon juice 1 teaspoon red wine vinegar 1/4 cup olive oil 3 Tablespoons freshly grated Parmesan cheese Directions: 1. Peel broccoli and cut into thin julienne strips. 2. Place broccoli and tomatoes in bowl and set aside. 3. Mash garlic and salt until paste-like. 4. Beat in lemon juice, vinegar and oil to form dressing. 5. Pour dressing over broccoli mixture. 6. Add Parmesan and black pepper to taste. Toss well. 7. Chill at least one hour before serving.

Lunch: Zucchini Patties YIELD: 18 patties Ingredients: 2 1/2 cup coarsely grated zucchini (about three medium) 1 teaspoon non-iodized sea salt, divided 1 large egg

1 egg yolk 1/4 cup ground flax 1/2 cup crumbled feta cheese 1 cup chopped fresh Italian parsley 1/2 cup chopped green onions 1 1/2 Tablespoons chopped fresh dill 1/4 cup olive oil Directions: 1. Toss zucchini and 1/2 teaspoon salt in large bowl. Let stand five minutes. 2. Transfer to sieve. Press out excess liquid. 3. Place zucchini in dry bowl. 4. Mix in egg, yolk, flax, cheese, and 1/2 teaspoon salt. 5. Mix in parsley, onions and dill. 6. If batter is very wet, add more flax. 7. Heat oil in large skillet over medium heat. 8. Working in batches, drop batter by rounded tablespoons into skillet. 9. Fry patties until golden, about five minutes each side. 10. Drain on paper towels.

Snack: Black Bean Soup YIELD: 6 cups Ingredients: 2 tablespoons vegetable oil 3/4 cup diced white onion 3/4 cup diced celery 1/2 cup diced carrot 1/4 cup diced green bell pepper 2 Tablespoons minced garlic 4 (15 oz.) cans black beans 4 cups chicken stock 2 Tablespoons apple cider vinegar 2 teaspoons chili powder 1/2 teaspoon cayenne pepper 1/2 teaspoon cumin 1/2 teaspoon non-iodized sea salt Optional: 1/4 teaspoon concentrated liquid smoke (hickory) Directions: 1. Heat oil in a large saucepan over medium heat. 2. Add onion, celery, carrot, bell pepper, and garlic to the oil. 3. Simmer slowly, for 15 minutes or until onions are translucent. 4. Keep the heat low enough that the veggies won't brown. 5. Pour the canned beans into a strainer and rinse under cold water.

6. Measure 3 cups of the drained and strained beans into a food processor with 1 cup chicken stock. Puree on high speed until smooth.

7. When the veggies are ready, pour the pureed beans, the whole beans, the rest of the chicken stock, and remaining ingredients, except liquid smoke, to the pot.

8. Bring mixture to a boil, then reduce heat and simmer uncovered for 50-60 minutes or until soup has thickened and all the ingredients are tender.

9. Stir in liquid smoke if using. 10. Serve hot.

Dinner: Steamed Shrimp and Lemon Veggies YIELD 8-10 servings Ingredients: 1/3 cup olive oil 1/3 cup lemon juice 2 Tablespoons snipped fresh basil or oregano 1 clove garlic, minced 1 Tablespoon Dijon mustard or sugar 1/8 teaspoon non-iodized sea salt 1/8 teaspoon pepper 8 oz. fresh green beans, trimmed 12 oz. baby carrots with tops, peeled and trimmed 2 medium red and/or yellow sweet bell peppers, cut into 1 pieces 8 oz. fresh mushrooms, stemmed 1 cup cherry tomatoes 1 lb. steamed shrimp, peeled and deveined Directions: 1. Combine first 7 ingredients to make vinaigrette, mix well, and set aside. 2. In a large saucepan, boil green beans, covered, for 4 minutes. 3. Add carrots and cook covered for 8 minutes more or until crisp-tender. 4. Drain and rinse with cold water. 5. Combine vegetables with vinaigrette in large bowl. 6. Refrigerate 4-24 hours, stirring occasionally. 7. To serve, bring to room temperature and drain vegetables.


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