©2012 Flavilicious Fitness. All Rights Reserved 1

Thank you for grabbing your copy of my Flavilicious Cooking & Recipe Guide, the Beginner Edition. Give yourself a pat on the back for wanting to invest in yourself and your health.

I want you to enjoy your meals and do so without the added weight gain so you can stay lean and fit all year long.

You can have your cake and eat it too, and the only thing you NEED to do issay “NO” more than “YES”. Give it a try with me, “Would you like whip cream on your peppermint mocha? How about some real chocolate shavings? And you have to try our freshly baked eggnog cupcakes, they are only around for the holiday season”.

NO, thank you!

Phew, that was easy. And that is how incredibly easy it really is. Don’t believe me? Give it a try next time. You’ll be surprised how empowered you feel.

Here is another trick to “surviving the holidays”; make 90% of your meals healthy. EASY again and in a minute I will give you some great tasting, simple to make, and super healthy recipes that will make the 90% seem effortless.

Let’s do the math. If you eat 4 meals a day, and there are 7 days in a week, that means you need to eat 25 out of 28 meals SPOT ON! What? That is stupid easy. If you eat 5 meals a day, which is what I recommend, that makes 31 meals out of 35 that need to be “healthy”.

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Now, this doesn’t mean you go ALL-OUT eating junk and stuffing yourself like you would your turkey, but you do have some room there to enjoy some treats.

Last rule: Eat things with a nutritional value. This doesn’t mean that you can’t have your treats, this means that you are putting things in your body that your body can utilize. Does chocolate have some “nutritious value”? Yes and the darker the better. Does a candy cane? NO. Skip those sugary treats.

That’s it, 3 simple rules:

Say NO more than Yes, Make 90% of your meals healthy, Eat things with a nutritional value.

Now that we have the keys to staying lean throughout the year, let’s dive into our cookbook & recipe guide!

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Nutrition 1oz

Calories 58

Protein 6g

Fats 3g

Lemon Dill Salmon (makes 4 servings)

1 bunch dill (1/4 cup chopped)1 lemon, zested and sliced1 tbsp extra virgin olive oilsea salt & cracked black pepper2 salmon pieces (4 if using small)

Method

1. Using foil big enough to make a pouch, lay lemon slices onto foil. Lay fish on top. Sprinkle lemon zest, a bit of chopped dill, sea salt and pepper, and drizzle oil on top (oil is optional).

2. Gather edges together and fold over to create a seal - see video on beats pouch.3. Bake at 350F for 15-25 minutes depending on size. Fish is done when opaque and

flakey. If using a baking dish, cover and fold securely.

Note: You can add just about any vegetable here. I added carrots, onion and shredded zucchini. You can also omit the lemon and add spinach. This recipe is great for any type of fish.

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Mahogany Beef Stew(makes 6 servings)

4 tbsp grapeseed oil3 1/2 lb. boneless beef chuck roast, trimmed and cubed into 2 1/2 inch pieces2 1/2 cups chopped onions1 x 28 oz can diced tomatoes with Italian herbs, undrained1/2 cup hoisin sauce or Worcestershire2 bay leaves2 lb. mix winter veggies (turnip, carrots, celery root) peeled & dicedSmall handful of chopped parsley to garnishsea salt and fresh cracked black pepper to taste

Method

1. Heat about 3 tbsp oil in large pot over high heat. Season meat with salt and pepper. Sear in batches, removing each batch and setting aside when golden on all sides.

2. Reduce heat to medium and add a splash more oil, if needed. Sauté onions with a pinch of salt until just turning golden and sweet.

3. Transfer meat back to pot. Add 1 cup wine, tomatoes with juices, hoisin sauce and bay leaves. Bring to boil then reduce heat to low simmer.

4. NOTE: you can stop here and store the stew in the fridge and cook 1-2 days later.5. Cover and simmer gently 45 minutes, stirring occasionally. Add carrots and

remainder of wine. Simmer 30 minutes more. Uncover if necessary to reduce liquid.6. Taste and adjust for seasoning.

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SLOW COOKERThis recipe works beautifully in a slow cooker. Use any setting (4-8 hours). Follow same instructions as above, transferring to slow cooker at step 3. Add veggies and remainder of wine in final 1 1/2 hours.

* No vegetables are counted as calories with any recipe*

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Nutrition 1 cup

Calories 200

Protein 28.5g

Fat 10g

Nutrition

Free food

Cream-less Cream of Broccoli Soup(makes 6-8 servings)

3 tbsp grapeseed or coconut oil1 onion, finely chopped1 tbsp minced garlic2 shallots, finely diced2 tbsp chopped fresh thymepinch of sea salt and fresh cracked pepper5 cups broccoli florets (frozen)3 cups spinach (frozen)1L vegetable broth (organic or homemade)

Method

1. In a medium sized stockpot, sauté onions and shallots in oil, over medium heat until translucent.

2. Add garlic thyme. Sauté until mixture is fragrant and garlic has mellowed but should not turn golden (about 1 minute)

3. Add broccoli and spinach and toss well. Cover with lid and let steam for a minute or two, then add 3 cups of stock, setting aside remaining cup.

4. Cover again and bring just to a boil, reduce heat and simmer just to soften broccoli (2-3 min). You do not want to lose the bright green color of the broccoli or spinach, so do not overcook.

5. Remove from heat and in three batches ladle the soup into a blender. Blend until smooth. Note: soup freezes well

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Nutrition 1 tbsp

Calories 135

Fats 14g

Chimichurri Sauce (yields 2 cups)

1/2 cup extra virgin olive oil1/4 cup red wine vinegar4 garlic cloves, minced1/4 cup - 1/2 cup green onion, finely chopped1/3 cup finely chopped parsley or cilantro or mix1 tbsp oregano, finely choppedpinch of red pepper flakespinch of sea salt and cracked pepper

Method

1. Whisk together oil and vinegar, and then mix in remainder of ingredients. Sauce is best when it sits for a few hours to let flavors intensify.

Note: You can add to vegetables, roasted meats, poultry and grilled seafood.

*Vegetables are not included in calorie count for any recipe*

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Oven Roasted Beef Tenderloin (serves 6-8)

1 tenderloin roast, trimmed and tiedGrapeseed oilsea salt and pepper

Method

1. Pre-heat oven to 425F convection with a roasting tray in it.2. Lightly oil and generously season all sides of the tenderloin.3. Line the heated roasted pan with foil and lightly oil. Place tenderloin on tray and into

oven (middle rack).4. Roast for 20-40 minutes, depending on the desired level of doneness. Use meat

thermometer, inserted into the middle of the roast and follow the chart below.5. Let roast rest, lightly tented in foil for 5-10 minutes before carving.

Note: Always remove your roast 5-10 degrees early from desired doneness temperature.

Rare Medium Rare Medium Med-Well Well Done120-125F 125-130F 135-140F 140-145F 150F

Cauliflower Three Ways

©2012 Flavilicious Fitness. All Rights Reserved 9

Nutrition 4oz

Calories 202

Protein 32g

Fat 7.4

Cauliflower Mash

1 head of cauliflower1-2 knobs of organic butter (or 1 tbsp evoo or coconut oil)Sea salt and pepperChopped fresh herbs of your choice (ex. parsley, dill, chives)4 cloves of roasted garlic (cut top off, add a drizzle of oil and place in foil. Roast 425F for 1 hour)

Method

1. Remove core of cauliflower and break apart into 8-10 fairly even sized pieces. 2. Place into a large pot of salted boiling water and boil until extremely tender when

pierced with a knife.3. Remove from heat and drain. Transfer to food processor (or use a potato masher with

the cauliflower placed back in pot). Add roasted garlic, 1 knob of butter and a sprinkling of pepper. Pulse until fairly smooth, like the consistency of mashed potatoes.

4. Taste and season with your liking. Stir in fresh herbs, if using.

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Nutrition 1 cup

Calories 120

Fats 14g

Cauliflower Rice

1 head of cauliflower1 tbsp grape seed or coconut oil1 tbsp minced garlic1/4 cup chopped fresh herbs (parsley, dill, chives, rosemary etc.)Sea salt and pepper to taste

Method

1. Remove core of cauliflower. Grate cauliflower using the large side of a box cheese grater, the grating attachment in a food processor or simply by pulsing in a food processor, until it reaches the size (approximately) of rice grains.

2. Heat oil in a large skillet. Add garlic and sauté just until edges begin to have some golden color.

3. Add cauliflower and sauté just until softened. Season with salt and pepper and sprinkle with fresh herbs or chimichurri sauce.

* Do not count calories in coconut oil as your body utilizes this fat well*

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Nutrition 1 cup

Calories 120

Fat 14g

Roasted Cauli-florets

1 head of cauliflower2-3 tbsp grapeseed or coconut oil2 tsp coriander seed, freshly ground

Method

1. Preheat oven to 425F convection or 450F regular. Line a bake sheet with foil.2. Remove core from cauliflower and cut into very small florets (about size of loonies,

quarters and nickels). A variety is nice.3. Toss florets in a large bowl with just enough oil to coat evenly. Season with salt,

pepper and coriander seed.4. Transfer to bake sheet and bake until golden around edges (just before you think they

may start to burn).

Enjoy them like popcorn or as a side to any main dish!

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Nutrition 1 cup

Calories 120

Fat 14g

WHOLE LEMON & HERB ROAST CHICKEN (serves 4) 1 whole chicken 1 large handful of mixed fresh herbs (ex. rosemary, sage parsley)1 lemon, organic1-2 tbsp grapeseed oilSea salt and pepper

Method

1. Preheat oven to 425F. Finely chop herbs, zest lemon and cut the lemon into wedges.2. Rinse out inner cavity of chicken and pat dry with paper towel.3. Brush a roasting rack with oil and place in roasting pan. Lay your chicken on the

roasting rack with legs facing away from you. Gently separate the skin from the breast meat (at the opening of the neck) without breaking it. Push herb mix as far down as possible to coat as much breast as you can.

4. Rotate chicken to have legs face you. Score the skin (but not the meat) and separate the skin from the meat.

5. Sprinkle any remaining herb mixture over the chicken and rub with oil. Pop lemon wedges into the cavity.

6. Roast Chicken for about 1 1/4 hour to 1 1/2 hour, depending on the size. Chicken is done when juices run clear, or an internal temperature of 170F has been reached, using a meat thermometer.

Note: For more even cooking, bring your chicken to room temperature for 1 hour before roasting. Save the roasted bones for homemade chicken stock. Gather in freezer until you have enough.

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Nutrition 3oz

Calories 180

Protein 27g

Fat 7g

ROASTED ROOT VEGETABLES (makes 6-8 servings)

1/2 small butternut squash2 small sweet potatoes3 medium sized beets1 small red onion2 parsnips2 cups trimmed and halved Brussels sprouts1 head garlic, separated into unpeeled cloves1/2 cup extra virgin olive oil2 tbsp chopped fresh herbs (thyme, sage, rosemary all work nicely)Sea salt and pepper

Method

1. Preheat oven to 425F. Place roasting pans in oven to preheat.2. Peel and dice the butternut squash, sweet potatoes and parsnips. They should be of

even size, about 1 inch cubes. These can be mixed together in a medium sized bowl.3. Peel and quarter red onion (leave root in tact), adding to the above bowl along with the

peeled garlic cloves.4. Peel and dice the beets and place into a separate bowl.5. Drizzle oil among diced vegetables; add the fresh chopped herbs and season with salt

and pepper.6. Wrap the beets in a double-layered pouch of foil, tightly sealed.7. Remove roasting pan from oven and add vegetables.

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Nutrition 1 cup

Calories 210

Protein 2g

Fat 14g

Carbs 13g

8. Bake all vegetables for 15 minutes. Then, stir (not the beets) and if edges are golden, reduce to 375F. Continue to bake 20-30 minutes, until vegetables are golden and cooked through, but not mushy.

9. Transfer to a serving bowl and garnish with any remaining chopped herbs.

Fats from oil and carbs from sweet potato only counted

Note: Take out sweet potatoes if cutting carbs for this meal

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KALE CHIPS (makes 4 servings)

1 head kaleextra virgin olive oilsea salt and fresh black pepper

Method

1. Preheat oven to 425F convection or 450F regular bake.

2. Tear kale leaves from stems. Discard stems. Further break down leaves into 3-inch size pieces.

3. Brush or swirl a small amount of oil (1 tsp) onto the sides of a large mixing bowl.

4. Toss kale around the bowl, allowing the leaves to become coated with the oil. Add a bit more if needed. You want a light coating without any bare spots but not greasy.

5. Sprinkle with salt and pepper and toss again to blend evenly.6. Bake for 3-6 minutes (this depends on water content in kale and size)7. Kale pieces are ready when they have crisped and are starting to golden at the edges

and thin parts.8. Let cool and enjoy.

Note: Store kale chips at room temperature in a tightly sealed container. When the weather is humid, your kale chips may not retain their crispy texture so consume right away.

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Nutrition 1/2 cup

Calories 70

Fat 6g

HERB PESTOS FROM SCRATCH

Herbs can be chopped finely and mixed with a bit of water or oil to make them a thick paste and transferred into ice cube trays for freezing. Once frozen, pop out herb mixtures and store in labeled zip lock bags in the freezer.

Pestos are a great way to use leftover herbs and fun because you can adjust the ratio of “garlic to herb to oil” to your personal preferences. The same method can be applied to any herb.

Place all ingredients together in a blender (garlic on the bottom). Put lid on top and start blending. Drizzle in oil until desired consistency is reached. Store in fridge for 3 weeks or freeze.• Pesto can be brushed on pre-seasoned (salt & pepper) meats and poultry while grilling

indirectly over medium heat.• Brush fish with pesto and bake. Brush onto poultry and bake.• Fold pesto into cooked rice dishes and/or legume dishes (1 tbsp at a time) or even on a

cob of corn.• Toss cooked vegetables in pesto for added flavor.

Basic Herb Pesto - Basic Pesto1 handful basil (any herb) about 1-2 pkg. at the grocery store2 small cloves of garlic, peeledA generous pinch of sea salt and one of fresh cracked pepper1/2-1 cup extra virgin olive oilMix all up in a blender. * Great for chicken, fish, beef and lamb.

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Nutrition 1tbsp

Calories 117

Fat 14g

PESTO TOSSED STEAMED VEGGIES (makes 2-4 servings)

2 cups vegetables (baby carrots, frozen veg mix, green beans, asparagus, zucchini etc.)1-2 tbsp basil pesto or any herb pestosea salt and pepper to taste

Method

1. Make a basic herb and garlic paste using basil. Drizzle in olive oil and continue to pulse until oil just covers herb paste, creating a basil pesto (nut and dairy free).

2. Steam vegetable for about 4 minutes. Transfer to a bowl and toss with about 1 tbsp of pesto. Season to taste.

Note: This recipe is great with many veggies. In a pinch, it’s a fantastic way to make a frozen vegetable blend exciting.Use the same ratio and substitute in any veggie: broccoli florets, cauliflower florets, green beans, peas, zucchini, carrots - you name it!

Nut and Dairy FREE Pesto’s - use parsley, tarragon, mint, sage or arugula

©2012 Flavilicious Fitness. All Rights Reserved 18

Nutrition 1/2 cup

Calories 80

Fat 7g

Greek Marinated Chicken (or Pork) Kebabs (makes 4 servings)

4 skinless, boneless chicken breast (or 2 pork tenderloins)4-6 tbsp basic oregano pesto (garlic, oregano, olive oil, salt & pepper)2 garlic cloves, minced (or less depending on pesto content)1 tsp red wine vinegarzest of 1 lemon1 tbsp dried oregano1/2 tsp sea salt (or less depending on pesto content)1/4 tsp of black pepper

Method

1. Trim chicken breasts of any fat and cube into 2x2 pieces, if making kebabs, otherwise leave whole.

2. Toss well with marinade and let sit on counter for 1/2 hour, or fridge for at least 4 hours.

3. Skewer 3-4 pieces onto each stick. Cook meat from room temperature ( leaving out of fridge 30-40 minutes before cooking)

4. Using a grill pan & oven:• preheat oven to 425F convection. Preheat a lightly oiled grill pan over medium

high heat.• grill 4 minutes per side for chicken breasts (40 seconds a side of pork), then

transfer to a parchment or foil lined bake sheet and finish in oven for 7-10 minutes (10-15 for pork tenderloins)

5. For kebabs, you can use the broiler: broil on foil lined and lightly greased bake sheet for 3 minutes per side on top rack.

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Nutrition 3oz

Calories 180

Protein 27g

Fat 7g

6. Test kebabs are done by pricking the centre with a paring knife and seeing that the juices run clear.

Note: Double the recipe and freeze the extra raw marinated kebabs. Allow to thaw over 2 days in the fridge.This recipe also works great with salmon, halibut, beef, lamb and pork.Use this also as a seasoning blend for 2 cups of any grain or legume (brown rice, quinoa, barley, lentils)

Using marinade for rice:Heat oil in a sauce pot, add garlic and rice. Sauté briefly to remove starch from rice. Add remainder of ingredients and chicken stock. Reduce salt, if using stock, seasoning only at the end.

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12 Week Meal & Weights Plan

GRAMS PER MEAL P = 32 (measured raw) C = 40 (measured cooked) F = 27

Meal 1 (7.30) 8.30 Meal 2 (11.30) Meal 3 (1.30) Meal 4 (4.00) Meal 5 (6.30) Post-Workout Drink (9.30am)

P+V P+C+V P+F+V P+C+V P+F+VSaturday (M) Protein Powder,

1C greens, medium fruit. SUPPS: BCAAx7, 2 Fish Oil, 1 Vit D.

LUSCIOUS LEGS & Stretch

Rice Pasta (3/4C), Turkey Mince (3 oz), Pasta Sauce with broccoli.

Salmon (5.5 oz), Avocado (2 oz), Mixed Greens.

Rice Crackers (10), Cottage Cheese (1 C), Celery, Tomato, Red Onion Salt & Pepper.

Eggs (3), Mixed Green Salad, Grated Carrot, Olive Oil, Balsamic, Avocado (3.5 oz). 2 Magnesium.

Protein Powder + VitalGreens + Small fruit (Optional). SUPPS: BCAAx7, 1 Fish Oil, Vit C, Glutamine.

Sunday (M) Protein Powder, 1C greens, medium fruit. SUPPS: BCAAx7, 2 Fish Oil, 1 Vit D.

Tummy Tightener,

HIITCardio (20 min- 30/30

sec)

Rice Pasta (3/4C), Turkey Mince (3 oz), Pasta Sauce with broccoli.

Prawns (5.5 oz), Avocado (1/4C), Salad Greens, Lemon Juice, Pepper.

Rice Crackers (10), Cottage Cheese (1 C), Celery, Tomato, Red Onion Salt & Pepper.

Fillet Mignon (4 oz), Organic Butter (1.5 tbsp), Broccolini & carrots. 2 Magnesium.

Protein Powder + VitalGreens + Small fruit (Optional). SUPPS: BCAAx7, 1 Fish Oil, Vit C,Glutamine.

Meal 1 (7.30) Meal 2 (9.30) Meal 3 (12.30) Meal 4 (3.30) 5.15 Post-Workout Drink (6.30)

Meal 5 (7.30)

P+F+V P+C+V P+F+V P+V P+C+VMonday (E) Protein Powder,

1C greens, Nut Butter (2 tbsp), medium fruit. SUPPS: 2 Fish Oil, 1 Multi, 1 Vit D.

Rice Pasta (3/4C), Turkey Mince (3 oz), Pasta Sauce.

Eggs (3), Mixed Green Salad, Grated Carrot, Olive Oil, Balsamic, Avocado (3.5 oz).

Tuna (4.5 oz) Dip - Red Onion, Spinach, Lemon Juice, Pepper with Carrot Sticks.

4.30pm SUPPS: BCAAx7 Amazing Arms & Stretch

Protein Powder + Vital Greens, Small fruit (Optional). SUPPS: BCAAx7, 1 Fish Oil, 2 Mag, Vit C, Glutamine.

Rice Pasta (3/4C), Turkey Mince (3 oz), Pasta Sauce.

Meal 1 (7.30) Meal 2 (9.30) Meal 3 (12.30) Meal 4 (3.30) Meal 5 (6.30)P+F+V P+C+V P+V P+C+V P+F+V

Tuesday (OFF) Protein Powder, 1C greens, Nut Butter (2 tbsp), medium fruit. SUPPS: 2 Fish Oil, 1 Multi, Vit C, 1 Vit D, Glutamine.

Rice Crackers (10), Cottage Cheese (1 C), Celery, Tomato, Red Onion Salt & Pepper.

Chicken (grilled) (4 oz), Salad Greens, Tomato, Green Pepper, Lemon Juice.

White Potato (6 oz), Salmon (5.5 oz), Egg (1) spring onion, spinach, seasoning. Bake in muffin tin.

Lamb Loin Chop (5oz), Feta Cheese (3/4C), Green Salad, Cucumber, Red Onion. 2 Mags.

Meal 1 (7.30) Meal 2 (9.30) Meal 3 (12.30) Meal 4 (3.30) 5.15 Post-Workout Drink (6.30)

Meal 5 (7.30)

P+F+V P+C+V P+F+V P+V P+C+VWednesday (E) Protein Powder,

1C greens, Nut Butter (2 tbsp), medium fruit. SUPPS: 2 Fish Oil, 1 Multi, 1 Vit D.

Brown Rice (1C), Beef Mince (3 oz), Pasta Sauce.

Prawns (5.5 oz), Avocado (1/4C), Salad Greens, Lemon Juice, Pepper.

Chicken (grilled) (4 oz), Red Onion, Lemon Juice, Pepper, Spinach Dip with Red Bell Pepper.

4.30pm SUPPS: BCAAx7 Better Back & Strong Shoulders &

Stretch

Protein Powder + Vital Greens, Small fruit (Optional). SUPPS: BCAAx7, 1 Fish Oil, 2 Mag, Vit C, Glutamine.

Rice Crackers (10), Cottage Cheese (1 C), Celery, Tomato, Red Onion Salt & Pepper.

Thursday (E) Protein Powder, 1C greens, Nut Butter (2 tbsp), medium fruit. SUPPS: 2 Fish Oil, 1 Multi, 1 Vit D.

Brown Rice (1C), Beef Mince (3 oz), Pasta Sauce.

Salmon (5.5 oz), Avocado (2 oz), Mixed Greens.

Prawns (5.5 oz), Avocado (1/4C), Salad Greens, Lemon Juice, Pepper.

4.30pm SUPPS: BCAAx7

BOMBSHELL BOOTY & Stretch

Protein Powder + Vital Greens. SUPPS: BCAAx7, 1 Fish Oil, 2 Mag, Vit C, Glutamine.

Yogurt (1-1/4C), Honey (1 tbsp), Raisins (2 tbsp), Mixed Berries (1 C) - mix in blender, or bowl.

Meal 1 (7.30) Meal 2 (9.30) Meal 3 (12.30) Meal 4 (3.30) Meal 5 (6.30)P+F+V P+C+V P+V P+C+V P+F+V

Friday (OFF) Protein Powder, 1C greens, Nut Butter (2 tbsp), medium fruit. SUPPS: 2 Fish Oil, 1 Multi, Vit C, 1 Vit D, Glutamine.

Rice Crackers (10), Cottage Cheese (1 C), Celery, Tomato, Red Onion Salt & Pepper.

Chicken (grilled) (4 oz), Salad Greens, Tomato, Green Pepper, Lemon Juice.

White Potato (6 oz), Salmon (5.5 oz), Egg (1) spring onion, spinach, seasoning. Bake in muffin tin.

Lamb Loin Chop (5oz), Feta Cheese (3/4C), Green Salad, Cucumber, Red Onion. 2 Mags.

HIITCardio (20 min - 30/30 sec) 4.30pm SUPPS: BCAAx7

TREAT MEAL

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