28-Day Hot Mum Makeover

Transcription

1 28-Day Hot Mum Makeover

2 GDeeA SmBBFhies: Trainer'Tip:'BlendtheWaterwiththegreensFIRST,andthenaddtherestoftheingredients (eachrecipemakes1serving)' Strawberry-Banana Morning Blast 1cupofwater,1cupstrawberries(or1cupoffrozenmixedberries),1/3 banana,1g2cupsspinach Mango-Banana Energy Booster 1cupofwater,1cupofmango,1/3frozenbanana,1G2cupsofspinach Bahamas Mama 1cupofwater,1cupoftropicalfruitblend(freezerisle)1G2cupsofspinach Blueberry Immune Builder 1cupofwater,½cupofblueberries,1/3banana,1G2cupsofkale Berry Superfood Blast 1cupofwater,½cupstrawberries¼cupblueberries,¼cupGojiberries,1tsp. MacaPowder,1tsp.ChiaSeeds,1cupofSpinach Tropical Delight 1cupofwater,1/2cupofpineapple,1medorange,½papaya,1/3banana,1cupspinach ChBcB?aFeCBcBAGF SGCeD:BBd SmBBFhie: Ingredients:1cupfreshcoconutmilk(youcanusealmondmilk),1heapingtsp.Cacao(rawunprocessed cocoa),1tablespoongojiberries,1/2tsp.supergreens,1scoopofproteinpowder,'1heapingtsp.coconut butter(optional),1/3ofabanana,4g6icecubes Directions: Processallingredientsuntilsmooth(about30seconds).Add4G6iceandprocessuntilniceandsmooth.Serve immediately. 2

3 -Bmemade Sa?ad DDessiAg.sB easy Eileen s Famous Balsamic Dressing Makesalargebatch,soyoucanstorethisinyourrefrigeratortousethroughtheweek.ThisisaSTAPLEinour home. 1cupextravirginoliveoil(preferablyfirstcoldpressed) ⅓cupgoodqualityagedbalsamicvinegar 1Tbs.driedparsley ½tsp.seasalt. Freshlygroundpeppertotaste 1Tbs.honeymustard(organicifpossible) 1garlicclove,passedthroughagarlicpressorminced(optional) Directions:Addallingredientsintoabowlwhiskuntilthickand creamy.checkforseasoning. Apple Cider Vinegar Dressing Ialsokeepabottleofthisinthefridgeatalltimes 1cupextravirginoliveoil(preferablyfirstcoldpressed) ½cupofAppleCiderVinegar 1tsp.driedOnionPowder 2Tbs.ofDijonMustard 2garliccloves,passedthroughagarlicpressorminced(optional) ½tsp.SeaSalt ½tsp.ofdriedThyme ½tsp.ofdriedBasil Freshlygroundpeppertotaste Directions: Addallingredientsintoabowlwhiskuntilthoroughlycombined.Checkforseasoning. 3

4 -Bmemade M1a?eBN.ayB Ingredients: 3largeeggs 1.5tsp.drymustard 1tsp.kosherorseasalt(preferablyHimalayan) 1/4cupfreshlemonjuice 1smallgarlicclove,peeled 1cupcoconutoil 1/2cupextravirginoliveoil 1/2cupfreshbasilchopped Directions: Combinethetwooilsinasmallbowlandsetaside.Puttheeggs,mustard,salt,andlemonjuiceintoblender andprocess10secondstomix.whilemachineisrunning,dropinpeeledgarlicclove. Veryslowlypourthemixedoilsintoblenderwhilerunning.Processuntilalloftheoilisincorporated. Mixturewillbetheconsistencyofmayonnaise. Addchoppedbasilstirtocombine.Refrigeratefor1hourbeforeusing.Soooogood (Staysgoodintherefrigeratorforaboutaweek) 4

5 WhaFOs :BD BDeak:asF Pumpkin Pancakes YES Servingsize:2x4.5 pumpkinpancakes Makes2.5servings.TheextramakesagreatbackGupsnack) Ingredients: 3/4cupsalmondflour 3/4tsp.pumpkinpiespice 1/4tsp.cardamom 1/4tsp.groundginger 1/2tsp.cinnamon 1/8tsp.bakingsoda 1/2cupmashedbutternutpumpkin 3/4tsp.vanilla Juiceof1/4lemon 1.5Tbs.raw,organichoney(cansubcoconutsugar) 3largeeggs(beaten) Coconutoil Directions: Mixdryingredients(almondflour,pumpkinpiespice,cardamom,ginger, cinnamon,bakingsoda)togetherwithawirewhisk. PreGheatalargepanonthestovetomediumheat.Then,addtherestof theingredients(pumpkin,vanilla,lemon,honey,beateneggs)andmix withspoon. Greasethebottomofthepanwithasmallamountofcoconutoil,and ladleafewtablespoonsintothepanlikepancakes.cookforabout2g3 minutesoneachside.amazingservewithfreshfruitpecans 5

6 Frittata with Zucchini, Tomato, Onion, Spinach, Bacon Serves4.MakesagreatbackGupbreakfastduringtheweekifyou reinarushandagreatsnackalternative Ingredients: 2Tbsp.ExtraVirginOliveOil 1Smallzucchini,rinsed,halvedslicedinto 1/4"slices 1Medsweetonion,peeled,halved,cut intothinslices 3Plumtomatoes,rinsed,halvedcutinto 1/4"slices 3StripsBacon,cookedcrispchopped (Nitritefreeifpossible,cansubturkey) 1x240gbabyspinach 1Tbs.choppedfreshflatleafparsley 8BrownlargeOrganicEggs,adding1Tbsp. coldwater,whiskuntilfrothy 2Tbsp.ExtraVirginOliveOil SeaSaltfreshlygroundpeppertotaste Directions: Inanonstickovensafesautépan,placeoliveoilonmediumheat.Addonionandcookuntilonionsare transparent.addzucchiniandcook1g2minutesandaddtomatoesandcookuntilonionsaregolden brown.seasonwithseasaltpepper. Addspinachandcookuntilspinachiswilted(youcanalsousefrozenspinachthathasthawedandbeen drained).addbaconandparsleyandcookoneminutemore.removefrompanandsetaside. Preheatovensettogrill,placingtoprack3/4ofthewayuptothegrillelement. Wipethesamepanwithapapertowelandreturnheattopan. AddOliveOil,heatfor10secondsandaddeggs.(doNOTstir) Lowerheat.WhenthebottomoftheegghassettomediumGfirm, removepanfromheat. Scatterthecookedvegetablesacrosstheentiresurfaceoftheeggand placepanunderthegrillelement.someovensgrillwiththedooropen, othersshut.followyourrecommendedsettings. Cookuntiltheeggissetonthetop.Itwillrise,thickenbubble.When topislightlygolden,removethepanfromtheovenwithapotholder. Letcookfor1G2minuteslongeroutoftheoven. 6

7 7 Lazy Lady Scramble Ifyoupreptheveggiesaheadoftime,thisisanexcellentandFASTbreakfastduringtheweek SautéVeg:Prepaheadtosavetime(Makes4G6servingsonceyouaddtheeggs): Ingredients: 1G2Tbs.CoconutOil 500gspinach SeaSaltFreshlyGroundPepper AnyVeggiesyouhaveinthehouse(about2G4cupstotal dependingonhowmuchyouwanttomake) Iusechoppedsweetonion,redpepper,tomato,zucchini,squash (But youcanuseanyveggiesyouwant) Directions: Inalargesautépan,turntheheattomedium.Take½bagofspinachand placeintopan.withtongs,gentlycontinuetossinguntilthespinachhas wilted(1minute). Don tleavethespinachinthepan,itwillburnassoonasit sfinishedwilting,removespinachintoaplate andrepeatwiththerestofthespinach. Next,heatup2Tbs.coconutoilandsautéonionforafewminutesBEFOREaddingtheotherchoppedveggies tothepan.seasonwithsaltpepper.sautétoyourliking(aboutafewminutes). Drainthespinachandaddtothesautémixture.LetcoolforafewminandthenstoreinaTupperware(forup toaweek). IusuallymakeaBIGbatchofthisonceaweekandusethisinmyeggsthroughouttheweekifIdon tmakea greensmoothie. ToCompletetheScramble: ½tsp.CoconutOil 2G3Eggs(whiskedinabowl) SeaSaltFreshGroundPepperforseasoning Directions: Inamediumsautépan,heatcoconutoilovermedheat.Addtheeggsandseasonwithsaltandpepper.Stir andthenletsituntilnearlyset.addyourdesiredamountofsautéedveggiestotheeggs.(ilikealotofveg andwillputabouta½g1cupofveginmine Withawoodenspoon,continuetomixeggsuntilcooked.ServeHOTandenjoy

8 Egg-Muffins Makes8servings.Keepintherefrigerator.Thesealsomakea greatbackgupbreakfastduringtheweekifyou reinarushaswell asagreatsnackalternative Ingredients: 12eggs ½onion,diced 1freshredcapsicum,seededdiced 2zucchinisquash,diced 6slicesofbacon/turkeybacon(nitrateGfree) 4cupsoffreshspinach Freshgroundpeppertotaste Directions: PreGheatovento180 C,andlightlygrease2muffintinswith coconutoil. Inamedsautépan,heatcoconutoiloverandsautéonionsfor3G4minutes,untilsoftened.Addcapsicumand sautéforanother2g3minutesuntilthecapsicumhassoftened.drainanyexcessoilandsetaside. Inafoodprocessor,putinthezucchiniandbacon,andprocessuntil finelychopped. Whiskthe12eggsandseasonwithpepper.Mixyourzucchini baconmixtureinwithyoureggs. Then,addthe4cupsofspinachtoyourprocessortofinelychop,and addthesetoyoureggsinthebowl.addtheonionandpepper mixturetoyoureggs. Mixtheeggmixturethoroughlyandfillmuffintinswith¼cupofyour mixture.bakefor20g25minutesoruntiltheegggmuffinshavesetin themiddle. 8

9 FDesh Sa?ad 2eciCes Avocado Egg Salad on a Thick Slice of Tomato Makes1Serving.Makesuretodoublethisrecipeifyouwantextraforlater Ingredients: 2HardBoiledEggs,chopped 1/2Avocado,mashed 1tablespoonGreekyogurtORPaleoMayo(seerecipe onpage#4) 3/4tsp.applecidervinegar 1/2tsp.cayennepepper Seasaltpeppertotaste 2G4Thickslicesofaripetomato(organicifpossible) Directions: TakealloftheseingredientsandgentlymixthemtogetherScoopaheapingmoundover1G2tomatoslices andenjoy. Naked Lettuce Wraps Thesewrapsareincludedtohelpboostyourbodywithnutrientsandantioxidants,it sextremelyimportant thatyoufollowtheingredientlistbelow. Ingredients: 1G2largeleavesofRomainelettuce Anyslicedupveggiesyouwanttowrapupinthere:capsicum,cucumber,tomato,broccoli,carrots, mushrooms,etc.(nocorn,beans,nuts,orseeds) Dressing:BalsamicVinegarONLY,orjuiceofafreshsqueezedlemon (ONLYaddtuna,turkey,orchickenifitcallsforitinyourmealplan) Directions: TakeallofyourslicedveggiesandplacetheminsidethemiddleofyourlargeRomaineleaves.Sprinkleasmall amountofbalsamicorlemonjuiceoveryourveggiesandthenwrapitup 9

10 Waldorf Salad...fresh healthy Makes1Serving Ingredients: 1dicedredapple 1/4cupchoppedwalnuts 1/2cupcelery(diced) 1/4cupgrapes,halved 1Tbs.freshsqueezedlemonjuice 120gCookedChickenBreastorTurkey 1G2cupsspinach(chopped) 1 1½Tbs.PaleoMayo Directions: Mixedtheingredientstogetherandserveoverthetopofthefreshspinach. Crab Salad with Mango Avocado Makes2Servings Ingredients: 1½Tbs.juicefromafreshorange 1/2Tbs.freshlimejuice 1/2Tbs.honey 1½Tbs.oliveoil 1/4redonion,slicedpaperGthin 250gfreshlumpcrabmeat,separatedintochunks 500gofmangos,peeled,pitted,sliced 1/2largeavocado,halved,pitted,peeled,sliced 2stripsofbaconcutintosmallpieces 6largelettuceleaves Directions: Combineorangejuice,limejuice,andhoneyinsmallbowl; andthenwhiskinoil.seasonwithsaltpepper.mixinonion;letmarinate15minutes. Combinecrab,mango,andavocadoinlargebowl.Gentlymixindressing.Spoonmixtureinto1lettuceleaf andwraplikeasofttacotoeatthem. 10

11 Summer Tomato Salad Makes2G3servingsdependingonthesizeofyourtomatoes. Ingredients: 2heirloomtomatoes,orredyellowtomatoes(mixmatchasyoulike,slicetoyourliking) 1clovegarlic,minced 1/4cupchoppedfreshbasil Seasaltfreshlygroundblackpeppertotaste Directions: Inabowl,tossthetomatoes,garlic,basil,blackpepper,andseasalt.Refrigerate30minutesandtossagain beforeserving. 11

12 ChickeA TGDkey 2eciCes Turkey Burgers Makes6G8burgers.(Goesgreatwithguacamolealso) Ingredients: 750ggroundturkeymeat 1Tbs.Coconutoil 1sweetonion,diced ½capsicum,diced 1teaspoongroundcumin 1/8tsp.cayennepepperorred pepperflakes(optional) ½tsp.garlicpowder ½cupflatleafparsley,finelychopped Seasaltpeppertotaste Directions: Overmedheat,sautéonionincoconutoil untiltranslucent.addredcapsicum,cumin, garlicpowder,parsley,cayennepepper,and saltandpepper.sautéfor5minutesmore, andremovefromheat.oncecool,add groundturkeytothemix,andform6g8 patties. Heatuplargeskilletundermedheatandadd burgers.(1tsp.coconutoiloptionalforcookingburgers)flipafter4g6minutesandcookthroughontheother sideuntildone. *Burgersfreezeverywell.MakesuretowrapwellfreezeforabackGupmeal 12

13 Turkey Meatballs Makes8servings.(3G4meatballsdependingonsize about140gperserving.)makesuretokeepthesefrozen forbackgupmeals Ingredients: 1zucchini,lightlychopped ½medonion,lightlychopped 2clovesofgarlic ½capsicum,lightlychopped ½sweetpotato,lightlychopped ½cupcarrots,chopped 1kgofleangroundturkey 1cupofalmondmeal/flour 2largeeggs 2tablespoonsoliveoil ½tsp.KosherorSeaSaltfreshlyground peppertotaste Directions: Preheatovento200degrees. Inafoodprocessor,finelychopthezucchini,onion,garliccapsicum.Setasideinalargebowl. Next,addthesweetpotatoandcarrotstothefoodprocessor,finelychop,andthenaddtothezucchini mixture. Then,combineyourveggiemixturewiththeturkey,almondmeal,eggs,saltpepper.Mixreallywell,and thenformlotsofgolfgballsize(1 )meatballs. Bakemeatballsforabout20minutesoruntilcookedthroughnolongerpinkinthemiddle.DELISH 13

14 Easy Breezy Marinated Chicken Breast Makes6G8servings Alwaysgoodtohaveonhandforsaladslettucewraps Ingredients: 4boneless,skinlesschickenbreasts(170g 220geach,typicallyIbuy adoublebreast) 1/2cuplemonjuice 3clovesgarlic,minced 2tsp.oliveoil 2tsp.tarragon 1tsp.thyme 3/4tsp.salt 2tsp.blackpepper Directions: Ina1GgallonplasticZiplocbag,combinelemonjuice,garlic,oliveoil, tarragon,thyme,saltpepper. Addchickenbreaststothebagandmakesuretheyareallcoatedevenly withmarinade.squeezetheairoutofthebagandsealit. Marinatethechickenintherefrigeratorforatleast1G2hours,turningoccasionally. Preheattheovento180 C.Placethechickenbreastsinaglassbakingdish.Bakecoveredinaluminumfoilfor about10minutes,andthencookforabout10minutesmoreuncoveredoruntiljuicesrunclear. 14

15 15 Mom s Chicken Soup ServingSizeisabouta1½cups.But ifyouwant2 cups,that sok Ingredients: 2chickenbreastsontheboneskinremoved (organicifpossible) 1onionquarteredandthenslicedinto1/4" slices 2celerystalks,rinsedandslicedinto1/4" pieces 3carrots,peeled,andslicedinto1/2"pieces 1turnip,peeledcubed 1bunchfreshdill,rinsed Seasaltpeppertotaste 2G3tablespoonsoliveoil 500gofbabyspinach Directions: HeatOliveOilinalargeheavystockpot.Onmedium heat,putinchickenandlightlybrownontopand bottom.removefrompotandaddonions. Seasononionswithsaltandpepperandcookuntil tenderandlightlygolden.returnchickentothepot andaddenoughwatertocoverchicken,andthen about1"higher. Bringtoaboilandaddallthevegetablesincludingthe dill.bringtoasimmerandcookwiththepothalf coveredforabout30minutes(oruntilallthe vegetableareforktender).turnofftheheat. Removethechickenandletcooluntilyouareabletohandleitwithyourhands.Removethedill. Shredthechickenandreturnittothepot.Seasonthebrothwithsaltandpepper.Addthespinach.Theheat fromthesoupwillcookthespinach.ifyoulikeyoucanputsomeslicedavocadoontop AGMAZINGThisis afav

16 Baked Chicken Oreganata with Onions Lemon Makes4servings(RemembertoHALVEthisrecipeifyouaremakingthisonlyforyourselfduringthechallenge oryoucanfreezeitforlater) Ingredients: 1chickencutupinto8pieces,skinremovedOR4bonelesschickenbreasts(or2doublebreasts) 2G3Tbsp.oliveoil 2onions,halvedslicedinto¼"pieces 1clovegarlic,minced ½cupwhitewineorlowsodiumchickenstock 2lemons,washed,andslicedthin ½teaspoonoregano ¼cupfreshparsley,chopped SeaSaltfreshlygroundPeppertotaste Optional:scattersomepittedgreenolives(around1/2cuporsmalljar,drained) Directions: Preheatovento180 C.Inanovenproofsautépan,onmediumheat,brownthechickenontopandbottomin oliveoilandremovefrompan. Inthesamepan,lowerheatandaddonionandsautéuntilgoldenandtender(onionwillbeclear).Addgarlic andcookfor10seconds.addwineorchickenstock.bringtoasimmerfor2g3minutestocookoutthe alcohol. Returnchickentothepan,coatingeachpieceinthesauce.Seasonwithsaltpeppertotaste.Addlemons, oreganoandparsley.ifyoulike,addtheolives.placeinoven,covered,for20g25minutesuntilthechickenis cookedthrough. 16

17 Pan-Seared Chicken Curried Parsnips Makes4servings Ingredients: 500gboneless,skinlesschickenbreast,cutinto2G3long strips 2parsnips,cutintobiteGsizedpieces ½medsweetonion,diced 2ripepears,pealed,seeded,diced 2garliccloves,minced ½Tbs.currypowder ½Tbs.cinnamon ½cupchickenbroth ¼cupcannedfullGfatcoconutmilk 2G3Tablespoonscoconutoil ¼choppedcoriander Seasaltblackpeppertotaste Directions: Inalargeskillet,meltcoconutoilovermediumheat.Seasonchickentenderswithsaltpepperonboth sides. SearthetendersinHOTcoconutoilfor3G5minutesoneachsideuntilgoldenbrown.Removethechickenand setitaside. Adddicedonionstothepanandsautéfor2G4minutesinthesamepan.(addmorecoconutoilifnecessary) Next,addtheparsnipsandsautéuntiltheystarttoturngoldenbrown. Addthegarlicandpearstothepanandsautéanother2G3minutes. Sprinklecurrypowderandcorianderovermixtureandthenpourchickenbrothandcoconutmilkin,andstir verywell.bringmixturetoasimmerandstiruntilparsnipsareforktenderandsaucebeginstothicken. Seasonmixturewithsaltpepper.Next,placethechickentendersovertheveggiesinthepan,cover,turn heattolow,andcookfor5minutesmore.ihopeyouenjoythisasmuchasido 17

18 Chicken Pineapple Skewers ~ Es MUY Delicioso 1serving=2.5skewers(makes4servings) Ingredients: 3Tbs.ofoliveoil 2garliccloves,smashed 1tsp.groundcumin ½tsp.paprika 1/8tsp.groundcinnamon 500gboneless,skinlesschickenbreasts,cutintosmallpieces 1redcapsicumand1yellowcapsicum,(takeoutseedsandcutto1 squares) 1mediumonion,cutinto8wedges ½freshpineapplecutinto1 squares Seasaltpeppertotaste 8BambooSkewers(soakedinwaterfor30min) Directions: Puttheoliveoil,garlic,cumin,paprika,andcinnamonintoalargebowlandmixwell.Addthechickentothe mixtureandletthemmarinadefor30minutesatroomtemperatureorintherefrigerator(covered)overnight. Skewerthechicken,pineapple,capsicum,andonionsontothe Bambooskewers.Brushanyleftovermarinadeontothepineapple, peppersandonion.seasonskewerswithsaltandpeppertotaste. OveramedtomedGhighheat,grilltheskewersfor10G12minutes, turningabout5g6minutesthrough.thisisgreatservedwithour guacamolerecipe 18

19 OiAkiAg GBBd 1BDk 2eciCes Grilled Pork Chops with Mango Salsa ServingSizeis1chop(120G150g)and1/3acupofmangosalsa. MangoSalsa: 2mangos(peeledcubed) 1onion(peeleddiced) 2kiwifruits(peeleddiced) 1jalapeno(seedsremoved,minced) 1redcapsicum(seedsremoved,diced) 1avocado(peeleddiced) 1tomato,diced Juiceof1lime Bunchofcoriander,chopped ½tsp.seasalt Directions:Mixingredientsinabowlrefrigeratefor2 hours. PorkChops: 2G4cutporkchopswithlargetenderloin Directions: Ruboliveorcoconutoilonporkchop,seasonwithsaltandpepperoneachside.PlacegrillonmedGhighheat grillporkchopsuntilnicelygoldenonoutsideandslightlypinkoninside.approx.5g6minutesper side.watchcarefullyasnottoovercookthem. Oncethemeatisfinishedcooking,letitrestforafewminutesandtheservewithMangoSalsa. 19

20 Herb Marinated Pork Tenderloin Makes4servings.(youmaywanttodoublethisrecipeGit sagoodone) Ingredients: 1/3lemon,zestgratedintoasmallbowl 1/4cupfreshlysqueezedlemonjuice(1to2lemons) ExtraVirginOliveOil 2G3clovesmincedgarlic ½Tbs.freshrosemary,minced 1tsp.freshthyme,chopped 1tsp.Dijonmustard 1porktenderloin(about1pound) Seasaltfreshgroundpeppertotaste Directions: Ina1GgallonplasticZiplocbag,combinelemonzest,lemonjuice,1/4cupofoliveoil,garlic,rosemary,thyme, mustard,3/4teaspoonofsalt.addporktenderlointothebagandmakesureitiscoatedevenlywith marinade.squeezetheairoutofthebagandsealit.marinatetheporkintherefrigeratorovernight(orfor atleast3hours). Preheattheovento200 C Removethetenderloinsfromthebag.Discardthemarinadebutleavetheherbsthatsticktothemeat. Seasontheporkgenerouslywithsaltpepper. Heat1G2tablespoonsofoliveoilinalargeovenproofsautépanovermedGhighheat.Seartheporktenderloins oneachsideuntilgoldenbrown. Placethesautépanintheovenandroastthetenderloinsfor10to15minutesoruntilthemeatreaches70 C Transferthetenderlointoaplatterandcovertightlywithaluminumfoil.Allowtorestfor10minutes.Carvein 1/2GinchGthickdiagonalslices.Seasonwithsaltandpeppertotaste,andenjoy. 20

21 Fish Sea:BBd 2eciCes Fast Delish Sautéed Prawns in Garlic Tomato Sauce Makes3G4servings Ingredients: 2Tbs.ExtraVirginOliveOil 3scallions,finelychopped 3garliccloves,slicedthin 4Romatomatoes,chopped 1/4cupseafoodstock 2Tbs.freshsqueezedlemonjuice 14Largeprawns,shelleddeveined(keeptailon, about500g) Seasaltfreshgroundpeppertotaste Directions: Inalargesautépanovermediumheat,addoliveoil, scallions,garlic,andsaltpeppertotaste.cookuntil scallionsarewiltedanddarkened,anduntilthegarlicis tenderandslightlygoldengbrown(about3g4minutes). Addtomatoesandcook(continuallystirring)untilthe tomatoesaresoftened(about2minutes).addthestockand lemonjuice,andbringtoalightsimmer(continuallystirring gently. Seasonprawnswithsaltpepperandaddtothepan.Cook on1sideuntiltheprawnsbeginstoturnopaqueandslightly curl(2to3min.)then,fliptheprawnsandcookuntilthey begintoturnpinkontheotherside(1to2moremin.) *Prawnscookveryfast,soagoodruleofthumbistoremove thepanfromtheheatastheyarealmostfinishedcooking. Onceyouremovethepanfromtheheat,continuetossingand theheatofthepanwillcontinuetocookthemuntilthey re done. **That sspaghettisquash,notpastabytheway. 21

22 Quick Easy Baked Salmon Fillets Makes2servings(youmaywanttodoublethisrecipe) Ingredients: 2(140g)salmonfillets(askforskinoffonbothsides) 1teaspoonoliveoilplus1tablespoon SeaSaltFreshlyGroundPepper 1canchoppedtomatoes,drained Optional:½cupwhitewine 1choppedshallot 1tablespoonfreshlemonjuice 1/2teaspoondriedoregano 1/2teaspoondriedthyme Directions: Preheattheovento200 C.Brush1sideoftheSalmonwith oliveoilandseasonwithsaltandpepper.inamediumbowl,stirthetomatoes,(optionalwhitewine), shallots,1tbs.ofoliveoil,lemonjuice,oregano,thyme,saltandpepperuntilmixed. Tear2largesheetsoffoil.Placesalmonfillet,oiledsidedown,inthemiddleofthefoil.Twisttheendsofthe foiltoforma pouch aroundthesalmon.spoontomatomixtureoverthesalmon.foldthesidesofthefoil overthefishandmixture,makingsuretocovercompletely,sealingthemintothepouch.repeatwiththe othersalmonfilletandthenplaceonabakingsheet. Bakeforabout25minutesoruntilSalmoniscookedtoyourliking.Serveinfoil it sfunandveryeasyto cleanup 22

23 Salmon Steaks with Grapefruit Serves2. Ingredients: 2tsp.oliveoil 1/2redonion,peeled,halved,slicedthin 1/2cupfreshgrapefruitjuicesegments 2(5oz.)boneless,skinlesssalmonsteaks Freshgrapefruitsegmentsforgarnish Directions: Heatoliveoilinlargenonstickskilletovermediumheat.Addonionsandcookuntiltender.Placesalmonand grapefruitjuicewithsegmentsinpan. Coverandsimmeroverlowheatfor6G8minutesoruntilfishiscookedtotaste.Servesalmonwithpansauce, garnishedwithgrapefruitsegments. *Ifyouareoncertainmedicationsthatmayinteractwithgrapefruit,youmaysubstitutelemonforgrapefruit. Fresh Lemon Pepper Baked Cod Serves2.Considertryingthisrecipewithflounder,whitefish,snapper,oranyothersimilarvarietythatyou enjoy. Ingredients: 1/2poundoffreshCodfillets 1Tbs.Coconutoil,melted ¼cupwhitewine 1/2lemon,quartered Seasaltfreshgroundblackpepper,totaste 1Tbs.offreshchoppedparsley Directions: Preheattheovento375degrees.BrusheachsideoftheCodfilletwithmeltedcoconutoil.Seasoneachside withsaltpeppertotaste.placethecodfilletsinthebakingdishandpourintheoptionalwhitewine. CutthelemonintoquarterssqueezefreshlemonjuiceovertheCodfillets.Bakefor10G15minutesoruntil fishflakeseasilywithafork. 23

24 Baked Halibut Veggies in a Pouch Makes3servings Ingredients: 500gofHalibut(orotherfishofyourchoice:seabass,cod,snapper,salmon,etc.)rinsed,andmake suretherearenobones.freshisbest 1/2onion,peeled,cutinhalfslicedin1/4"pieces 1/2tomatocutintochunks 1/2zucchini,rinsed,cutin4th'sslicedinto1/2"pieces 1/2squash,rinsed,cutin4th'sslicedinto1/2"pieces 1garlicclove,smashedpeeled 1/2lemon,sliced 1/2teaspoonparsley,chopped 1/4teaspoonthyme 1/2carrot,peeledcutinto1/2"pieces Seasaltpeppertotaste Directions: Preheatovento190 C.DivideHalibutinto2equalparts.TakealargepieceofheavyGdutyaluminumfoil(or doubleathinfoil)andlayitshinysidedown.(about12"x12')4times.placeapieceofhalibuton1/2ofeach pieceoffoil. Combinetherestoftheingredientsinamediumbowlandmixtocombine.Dividethemixtureinto2equal amountandplaceineachpieceoffoil.seasonwithsaltpepper. Foldthefoilintoatriangleandthenfoldupallthesidestosealallofthejuices.Cookinovenuntilallofthe vegetablesaretenderandthehalibutiscooked.about30minutes. Placeeachpieceoffoilinplateserve.Becarefulwhenyouopenit,assteamwillcomeout.Enjoy 24

25 TheDeOs NBFhiAg?ike a GBBd SFeak Grilled Steak with Mixed Vegetables Serves4 FortheSteak: 500gofstripsteaksorotherleansteak(about2 thick) Kosherorseasalt Freshlygroundpepper FortheGrilledVeg: 1G2Tbs.oliveoil 1largesweetonion,cutinhalf,eachhalfcutdownthemiddlesliced¼"thick 1/2redcapsicum,cored,seededandcutintowedges 1/2zucchini,halved,thensliced½"thick 1/2yellowsquash,halved,seeded,thensliced½"thick 1/2cupbroccoliflorets 1/2pintmushrooms(optional),bottomstrimmed,halved 2wholeclovesgarlic,peeledandhalved Seasaltpeppertotaste Directions: Letsteakstandcoveredatroomtemperature30minutesbeforecooking.Seasonsteakwithseasaltand pepperjustbeforeyouputitonthegrill.inthemeantime,heatthegrilltomediumhigh. Inanaluminumtrayforthegrill(ormakeyourowntrayoutofheavydutyaluminumfoil)placeonions, capsicum,zucchini,squashandbroccolifloretsonfoilwitholiveoilandseasonwithsaltandpepper. Sautéuntilvegetablesarealmosttender,stirringoccasionally.Addmushroomsandgarlicandcontinue cookinguntilonionsaregoldenandallvegetablesarecooked.checkforseasoning.removefromgrillandset asidecoveredtokeepwarm. Raisethegrilltoveryhighfor2minutes.Carefullyplacesteaksonthegrillandcooktodesiredtemperature.I likeminemediumgraresoicookthemabout4g5minutesperside. Letthesteaksrestforafewminutes,covered. 25

26 Sides Easy Balsamic Roasted Brussels Sprouts Servingsize=1cup Ingredients: 2G3cupsBrusselsSprouts,halved 3Tbs.BalsamicVinegar Optional:2stripsofcrispbacon,chopped 3Tbs.OliveOil Seasaltpepper,totaste Directions: PreGheatovento190 C.WhisktheBalsamicvinegar,saltandpepper togetherinasmallbowl.slowlyincorporatetheoliveoiluntila dressingisformed. PlacetheBrusselssproutsonasinglelayeronabakingsheet.Drizzle theoilandvinegaroverthesproutsandgentlytosstocoat.bakefor25minutes,turningonce.sproutsare donewhentheyarelightlybrowned.oncetheyarecooked,addthechoppedbaconandserve Mashed Cauliflower Servingsize=1cup Ingredients: 1entireheadofcauliflower,removeleaves(choppedintosmallpieces) 1cupoflowsodiumchickenstock 2G3clovesofgarlic Seasaltpeppertotaste Directions: Inalargepot,addthechickenstockandcauliflower.Coverandbringittoaboil.Reducetheheatand simmerfor30g35minutesuntilthecauliflowerisuntilverytender,andyoucansmashitwithyourfork.(if youneedtoaddmorestockduringthistime,youcanaddit.makesureyourpotdoesn trundry.) Addthegarlicclovesandsimmerforafewminuteslonger(about5).Draintheliquidandaddallofthe remainingingredientstoafoodprocessororblender.blendtoyourdesiredconsistency.(ilikeminepureed withafewchunks.) Seasonwithsaltpepper,andanyotherseasoningyoulikeEnjoy. 26

27 Mashed Yellow Turnip with Sautéed Onions Servingsize=1cup Ingredients: 2swedeoryellowturnips,peeledcutintochunks 1LargeSweetOnion,peeled,slicedinhalf,thenslicedin¼ slices 2G3Tbsp.ExtraVirginOliveOil SeaSaltPeppertotaste. DashofAppleCiderorChickenStock(optional) Directions: Placeturnipsinalargepotofboilingwaterandcookuntilforktender(10G15minutes).Inthemeantime, placeoliveoilinskilletsautéslicedonionsuntiltendergoldenbrown. Whentheturnipisdone,drainandplaceinalargebowl.Mashwithfork,potatomasherorplaceinanelectric mixer.workuntilfluffy.youcanaddadashortwoofappleciderorchickenstockheretomoisten.add onionsandoliveoiltomixture.mixuntilincorporated. Seasonwithsaltpepper.Sprinklewithfreshparsley,andeatit Spaghetti Squash Servingsize=1cup Ingredients: 1SpaghettiSquash(it sactuallycalledthat)cutinhalflengthgwise,anddegseeded ExtraVirginOliveOil Seasaltfreshgroundpeppertotaste Directions: PreGheatyourovento200degrees.Coverabakingpanin aluminumfoilandsetaside. Placeyourtwohalvesfaceup,andlightlybrushtheinsidewith oliveoil.then,seasonwithsaltpeppertotaste.lettheoilsoak inforacoupleofminutes.then,placethetwopiecesofsquash facedowninthepan,andplaceintotheoven.cookfor45g60 minutes. Flipoverthesquashwhenit sfinishedcooking,useaforkto shred pulloutthespaghettisquash.itcomes outlikespaghettigprettyawesomeplacethesquashinacolandertodrainanyexcesswaterforaminuteor two(coveredwithfoiltokeepwarm).topwithsauceorseasonwithsaltpepperandenjoy 27

28 Roasted Broccoli Garlic ThisisoneofmyfavgoGtorecipesforasidedish.It ssoeasydelish Servingsize=1cup Ingredients: 1entirebroccoli(about750g)Cutintoflorets(ifyouwanttousethestems,cutintobiteGsizedpieces) 2Tbsp.ExtraVirginOliveOil 1entiregarlic,clovespeeled(Iprefernottoslicethecloves,butyoucanifyoulike) KosherorSeaSaltFreshlyGroundBlackPeppertotaste Directions: Preheatovento230 C.Inalargebowl,drizzletheoliveoiloverthebroccoli.Addthegarlic,salt,andpepper andtosswellwithyourhands. Spreadthemixtureonalargebakingsheet,tryingnottoletanybroccolioverlap.Cookforabout20minor untiltheedgesofbroccoliarecrispy Guacamole- You ll never go back to store-bought Makes4G6servingsdependingonsizeofavocados.Abouta1/2cup Ingredients: 3HaasAvocados,halved,seeded,peeled,diced(prepthislasttopreventbrowning) 1freshlime,juiced ½tsp.cayennepepper ½tsp.groundcumin Optional:½tsp.chilliflakes ½tsp.seasalt 2Romatomatoes,seededdiced ½Whiteonion,diced 1garlicclove,minced 2Tbs.Freshcoriander,Chopped Directions: Inalargebowl,gentlytosstheavocadowiththelimejuice(thiswillpreventtheavocadofromturningbrown). Drainthelimejuiceintoaseparatebowl. Addthecayenne,cumin,andsalttotheavocado,andgentlymix,mushingtheavocadototheconsistencyof yourchoice.(ilikemineslightlychunky.)then,gentlymixinthetomatoes,onion,garlic,andcoriander.add back1tbsofthesavedlimejuice. 28

29 How to Bake a Sweet Potato. Ingredients: 2G4Sweetpotatoes,rinseddried Directions: PreGheatovento200 C.Pierceeachsweetpotatoafewtimeswithafork(don tgettriggerhappy it sjustto letsomeofthesteamout). Pleasethesweetpotatoesonarimmedbakingsheetlinedwithfoil. Bakeforabout45minutes,oruntilpotatoesaretender.That sit(servingsize=120g) How to Steam Veggies (Broccoli, Carrots, Mixed Veg etc ) Ingredients: AnyVegetableofchoice,cuttobitesizedpieces(orwhatyourmealplancallsfor) Thisincludes:Broccoli,Cauliflower,Asparagus,Carrots,orotherVegofchoice ½tsp.SeaSalt(Optional) DirectionsforSteaminginaPan: Bringa1/4inchofwatertoaboilinalargesautépan.Addsalttothewaterifdesired. Addyourvegetableofchoice,cover,andthensteamyourveguntiltheyareastenderasyouwant(about3G5 minutes). DirectionsforSteaminginaSteamerBasket: Bringaninchofwatertoaboilinthebottomofapot(whereyouwill thenplaceyoursteamerbasketinto). Placeveggiesintothesteamerbasket,setovertheboilingwater. Coverandsteamuntilcookedtoyourliking(about3G5minutes). (Servingsize=1cup,butyoucanalwayseatmoreveggieswhenthey re steamed) 29

30 Simple Sautéed Spinach Serves2 Ingredients: 750gofbabyspinach,cleaneddried 3clovesofgarlic,peeledthinlysliced 1/2freshlemon 1.5Tbsp.coconutoil Seasaltfreshgroundpeppertotaste Directions: HeatupalargesautépanwithcoconutoilovermedtomedGhighheat.Add1/3spinachtothepotandwith tongs,continuallyturnthespinachfor1g2minutes.addthenext1/3ofspinachtothepot,continuallyturning (about1min).addthefinal1/3ofspinachandtheslicedgarlic,andcontinuallyturnuntilallofthespinachis mostlywilted(another1g3minutes). Removespinachmixturefromthepotandsqueeze½lemonoverthespinach.Seasonwithsaltpepperand tosswell.that sitveryeasysuperhealthy 30

31 ACCDBHed SAacks. Berry Green Smoothie Popsicle Ingredients: 2cupsofspinach 2cupsoffrozenberries(yourchoice) 2bananas 1cupwater Directions:Blenduntilcreamysmooth,pourintoPopsiclemolds, andfreeze Kale Chips Your New Best friend Ingredients: 3G4hugehandfulsofKale,rinsedDRY(purpleifyou canfindit) 1Tbs.ExtraVirginOliveOil 1clovemincedgarlic(optional) PinchofSeaSalt Directions: Preheatovento180 C.Inasmallbowl,gentlystirtheminced garlicwiththeoliveoil.setasidetoinfuse.tearoff chip size piecesofkalefromthestemandputthemintoalarge bowl. Drizzleoilmixtureoverthekaleandtossthoroughlyuntilevery chip iscoatedlightly.spreadleavesouton 1G2bakingsheetsandsprinklelightlywithseasalt.Bakeforabout18G20minutesoruntilKalehasreached yourfavorite chipglike consistency How to Hard Boil an Egg Ingredients: 4G6eggs(youcanmakeasmanyasyouwantatatime) Directions: Fillasmallsaucepanhalfwaywithwateraddyoureggs.Donotcrowdthepan. BringwatertoaboilovermedGhighheat.Whenthewaterboils,removethepanfromtheheatandsetaside withatightlidfor15minutes. Drainwaterandplaceeggsinabowlwithcoldwaterice.Peelorrefrigerateuntilneeded. 31

32 TDai?.ix AwesBmeAess. Trail Mix Option #1: Paleo Crunch WARNING:thisisveryaddictiveMakesureonlytohave¼cupatatime DryIngredients: ½cupgroundflaxseeds 1cuprawpumpkinseeds 1cuprawsunflowerseeds 1.5cupalmondmeal 3cupsshreddedunsweetenedcoconut 4cupsrawsliveredalmonds ½cupunsweeteneddriedfruit(cherries,raisons,etc..) 1tsp.cinnamon 1tsp.seasalt ½tsp.bakingsoda WetIngredients: 1/4cupliquefiedcoconutoil 1/3cupraworganichoney 3tsp.purevanillaextract Directions: Preheatovento120 C.Combineallofthedryingredients(EXCEPTthedriedfruit)intoalargebowl.Mixwell tomakesurealloftheingredientsareevenlydistributed. Inamediumbowl,addallofthewetingredientsmixtogetheruntilwellcombined.Next,mixwet ingredientsthoroughlyintodryingredients. Dividethemixtureinathinlayerbetween2rimmedbakingsheetsandpressmixturewiththebackofa spoonorspatulauntilflat.bakeuntillightlytoasted.(about45g60minutes) Removepanfromoven,stirmixturereturntoovenforanother15minutes. Removefromoven,stirindriedfruitifusingandletcoolinthepans.Storeinacontainerwithapapertowel onbottomtoabsorbanyexcessoil. 32

33 Trail Mix Option #2: On-the-go Raw Deliciousness WARNING:thisisalsoveryaddictiveMakesureonlytohave¼cupatatime Ingredients: 1/2cuprawwalnuts 1/2cupalmonds 1/2cuppecans 1/2cuprawpumpkinseeds 1/2cupsunflowerseeds 1/4cupchoppeddriedapricots 1/4cupdriedcranberries(sweetenedwithapplejuice) 1/4cupdriedunsweetenedblueberries 1/4cupdriedgoldenraisons ½tsp.CoarseKoshersaltorCourseSeasalt Directions: Mixalloftheingredientsaboveandstoreinanairtightcontainer. 33

34 -Bmemade 1DBFeiA BaD OCFiBA 1: Ingredients: 1.25cupssliveredalmonds,lightlytoasted 1cuppecans,lightlytoasted 1/3cupgroundflaxmeal ¾teaspoongroundcinnamon 7largedates,pitsremoved 1/3cupdriedunsweetenedcherriesorblueberries 1/3cupdriedapricots ½teaspoonvanilla ½tablespoonhoney 2scoops(about60grams)ofunsweetenedproteinpowder 4G5Tbs.water Directions: Inafoodprocessor,coarselygrindthe almondsandpecans.setasideina largebowl.addtheflaxseedand proteinpowdertothenutblend. Next,putthedates,blueberries,and apricotsintothefoodprocessorand pulseonlyafewtimestochopthe fruit(shouldstillbesmallpieces).add thewater,vanilla,andhoneyand pulseafewmoretimestocombine. Addyourfruitmixturetothenut mixture,andhandmixtocombineall theingredientswell. Simplypressyourmixtureintoaglassbakingdishandrefrigeratefor60minutesbeforecuttingintobars.Try nottoeatthemallatonce;g) 34

35 -Bmemade 1DBFeiA BaD OCFiBA 2: Ingredients: ½cupsliveredalmonds ½cupchoppedpecans 1/4cupalmondbutter(althoughcashew, hazelnut,walnut) 1/8G1/4cupcoconutoil 1/4cupalmondmeal(pulseapproximately¼ cupofalmondsuntilitcreatesacoarseflour) 11/2tsppurevanillaextract 1/2tspofrawhoney(although,thisisoptional becauseeggwillhelpholdthemixture together) 1/2cupunsweetenedwheyproteinpowder(or60g) 1largeegg 1/2teaspoonseasalt 1/2cupdriedcranberriesorblueberries 1/4cupunsweetenedcoconuttosprinkleontop Directions: Onacookiesheet,toastnutsandshreddedcoconutuntilgoldenbrown.Shakeupthetrayatleastonce duringcooking. Oncetoasted,pourmixtureintoafoodprocessorandpulseuntilnutsarechoppedandthemixturebecomes coarselyground(sortoftheconsistencyofbreadcrumbs). Inamixingbowl,meltcoconutoilandalmondbutter(about30seconds)inmicrowave.Removefrom microwaveandstiruntilsmooth. Addvanillaextract,honeyandseasalt.Mixthoroughly.Foldinnutmixture,almondmealandproteinpowder untilmixedthoroughly.addwholeeggandmixthoroughly.foldinblueberries/cranberries. Pressmixtureintoan8x8loafpan.Cookinapreheatedovenat160 Cfor10minutes. Removefromoven,sprinklea¼cupofshreddedcoconutontopandplaceunderbroileruntiltopbeginsto brown.letcoolfor10g15minutes.cutinto12pieces/bars. 35

36 CheaFiAg Spicy Sweet Potato Chips Your New Best Friend Ingredients: 4sweetpotatoes(onthesmallerside),peeledandrinsed Coconutoil KosherorSeaSalt 1Tablespooncoconutsugar ½teaspoongroundcinnamon 1pinchcayennepepper ½teaspoonsweetpaprika Directions: Preheatovento200 C.Withamandolinorsharpknife,slicethepotatoesverythin.Brushabakingpanwitha thincoatingofcoconutoil.(ifnecessarymelttheoil.) Placeslicedsweetpotatoonthepaninasinglelayer.Brusheachslicelightlywithmeltedcoconutoil. Lightlysprinklethepotatoesevenlywithsalt,sugar,cinnamon,cayennepepperpaprika. Placebothtraysinovenwithequalspacing.Bakeuntilpotatoesaretenderandbegintocriponthesides. *Watchthemcarefullyoncetheystarttobrown(approximately15G20minutes). Removefromovenandletcool.Serveimmediately. *Ifyouhaveaconvectionoven,thiswouldbeagoodtimetouseitasitallowstheairtocirculatewillaround thechips. 36

37 The One Only Original Fudge Babies Youreallycan tmesswithperfection.katiegenerouslyallowedustoincludethisrecipeinourrecipebook. Formoreofhercrazydelicioushealthydessertrecipes,checkoutherblogat:ChocolateCoveredKatie.com Ingredients: 11/3cupspitteddates(220grams) 1tsp.vanillaextract 1/8+1/16tsp.seasalt 3G4Tbs.RawUnprocessedCocoaPowder(oreven Dutchcocoa) Directions: Blendalltheingredients,usingafoodprocessor,Magic Bullet,etc. Rollintosmalllittleballs.(Useplasticwrapifyouwish,orsmushitalltogetherinaplasticbagsoit llstay togetherbetter.)or,ifyouwanttruebrownies,shapethedoughintobars Thisistrueloveinabite. Grilled Bananas Ingredients: 1G4Bananas 1Tbs.freshsqueezedlemonjuice Cinnamontosprinkle Optional:adashorraw,organichoney Directions: PreGheatgrillformediumGlowheat.Oilthegrillgrateswellsothebananadoesn tstick. Withoutremovingthepeel,cuteachbananainhalflengthwise.Sprinkleeachhalfwithlemonjuice. Placebananahalvesonthegrill,withthepeelsidefacingup.Cookforabout2minutesoneachside.Remove bananasfromgrill,sprinklewithcinnamonand(alittlerawhoneyifyouwant)delish 37