Table of Contents Breakfast... 5 Bacon & Egg Bites...5 Harvest Omelet cups...6 Strawberry Banana Smoothie...7 Green Power Smoothie...

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2 Disclaimer You should consult your physician prior to starting this program particularly if you have any medical condition or injury that could prevent you from following this program. This program is designed for healthy individuals 18 years and older only. The recommendations in this guide are not medical guidelines and are for educational purposes only. The author advises readers to take full responsibility for their safety and know their limits. The dietary program in this book is not intended as a substitute for any dietary regimen that may have been prescribed by your physician or dietitian. If you are taking any medications, you must talk to your physician before starting this program. If you experience any lightheadedness, dizziness, consult a physician. If you are sedentary, have high cholesterol, high blood pressure, or diabetes, and/or if you are overweight before beginning this guide, it is recommended that you receive a physical examination prior to starting this program. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don t use this program, please follow your doctor s orders. No part of this Publication may be reproduced, transcribed, transmitted, or translated in any language without written permission and signature of the author. 2

3 Table of Contents Breakfast... 5 Bacon & Egg Bites...5 Harvest Omelet cups...6 Strawberry Banana Smoothie...7 Green Power Smoothie...7 Veggie Egg Scramble with Bacon...8 Coconut Flour Blueberry Protein Muffins {Grain-Free, Paleo}...9 Chocolate Protein Pancakes...10 Spinach, Sausage, and Tomato Frittata...11 Lunch Grilled Halibut with Pancetta...12 Mushroom and Bacon "Risotto"...13 Shrimp Mango salad...14 Chicken, Mixed Berry & Avocado Salad...15 Ground beef, Strawberry, and Apple Salad...15 Tuna Boats...16 Chicken and Kale Salad Salmon with spring pea and citrus Taco salad Appetizers Bacon wrapped dates Kale chips Prosciutto Melon Wraps Dinner Beef Asian Ground Beef and Lettuce Wraps

4 Beef Chili Ginger Beef and Broccoli Chicken Mediterranean Grilled Chicken Chicken Fajitas with Guacamole Apple Chicken Crusted Chicken Pork Mustard Balsamic Pork Chops Seafood Halibut with Dijon and Almonds Baked Sea Bass Chipotle Lime Salmon Sides Balsamic Asparagus Fruit salad Basil spinach salad Roasted Cauliflower Sautéed Spinach...33 Dessert Berries with Almonds and Balsamic Paleo Ice Cream Toasted Apple Crisp Homemade Nutella Coconut Whip Cream Dressings Easy Salad Dressing Avocado Dressing Homemade mayonnaise Bacon Dressing

5 Enjoy these quick and easy - no chef needed recipes-- just easy, step by step, delicious-tasting meals in minutes. These meals will maximize your fat burning potential and the good for you ingredients won't cause damage to your skin like highly processed or sugar-laden recipes will. Please note: You will notice there are many recipes in this recipe book that are not part of the 7-day Accelerated Fat Loss meal plan. Those recipes are meant to be eaten after that 7-day cycle more fun choices to choose from! Enjoy your delicious journey to fat loss and a more youthful appearance! Bacon & Egg Bites (makes 6) Breakfast 6 bacon strips 4 large eggs 1 medium tomato 1/3 c. onions 4 button mushrooms ½ tsp. pepper 1/2 tsp sea salt Heat up your oven to 325 degrees. In a medium skillet, Fry the bacon until it is brown and crunchy. Soak up the fat in paper towels. Grease a muffin tin with the bacon fat leaving a little fat in the pan for sautéing. Then add the onion and mushroom and sauté in the fat. Slice the tomato into 6 thin circle shapes. Take each bacon strip and make a circle around the muffin hole. In a small bowl whisk each egg with some salt, pepper, mushrooms and onions and pour into the middle of the bacon. Bake 20 minutes. 5

6 Harvest Omelet cups (makes 6 8) 8 large eggs ½ lb. chopped sausage 1/2 red bell pepper chopped 4 asparagus spears (cut into 1 inch pieces) 1 small yellow onion (chopped) Heat up oven to 350 degrees and line a muffin pan with cupcake liners. In a medium skillet add olive oil. Salt and pepper over medium heat. Add the onions and brown them then add in the sausage to brown the outsides. In a bowl, whisk together the eggs, sausage and onions, bell pepper and asparagus. Pour the mixture between the muffin cups and bake 20 minutes. 6

7 Strawberry Banana Smoothie (serves 2) 1 ½ c. strawberries 1/2 sliced banana 2/3 c. coconut (shredded unsweetened) 1 c. coconut milk 1-2 scoops protein powder (I use Primal Fuel) Ice Combine in a blender and mix until smooth. Makes two smoothies. Green Power Smoothie (serves 2) 1 green apple (cut into quarters) 1 pear (cut into quarter) ½ tsp. ginger (freshly grated) 2.5 tbsp. flax seeds 2 c. spinach Juice of 1 lemon 1 c. water or green tea 1-2 scoops protein powder (I use Primal Fuel) Blend the quartered apple and pear until smooth. Then add in Protein powder, ginger, seeds, spinach, lemon juice and water. Blend completely and serve for a refreshing very nutritious start to the day. 7

8 Veggie Egg Scramble with Bacon Serves 1 one cup baby spinach - loosely packed 4 cherry tomatoes halved one slice of onion - chopped 1 tbsp butter Pinch salt Pinch fresh ground pepper Oven Cooked Bacon Preheat oven to 350F. Lay the bacon on a cookie sheet and put into the oven when it has pre-heated. Let the bacon cook for about minutes. Preheat a frying pan with the butter, ghee or coconut oil. Meanwhile - Scramble your eggs in bowl with salt and pepper. Once the butter is melted add onion and cook 2 minutes Then add kale and cherry tomatoes and heat for one minute until kale softens - then add scrambled egg mixture. Stir and Cook eggs until they are not runny then transfer to a plate and enjoy with the bacon. Serving size: 2 eggs with 1 slice of bacon. 8

9 Coconut Flour Blueberry Protein Muffins {Grain-Free, Paleo} Yield: 12 muffins 4 eggs 1/2 cup coconut oil, melted 1/4 cup unsweetened applesauce 1/3 cup honey 2 teaspoons vanilla 2 teaspoons apple cider vinegar 2/3 cup coconut flour* 1/2 teaspoon baking soda 1/4 teaspoon salt 3/4 cup blueberries (fresh or frozen) Instructions: Preheat the oven to 350F. Line a muffin pan with paper liners. In a large bowl, whisk together the eggs, coconut oil/butter, applesauce, honey, vanilla and cider vinegar. Add the coconut flour, baking soda, and salt and mix to thoroughly combine. Stir in the blueberries. Scoop the batter into the prepared muffin pan, filling each one 2/3 the way up. Sprinkle each muffin with a bit of sugar/chopped pecans, if using. Bake for minutes, until a toothpick inserted into the center of a muffin comes out clean. Allow to cool 5 minutes in a pan. Transfer to a wire rack and cool completely. Enjoy! 9

10 Chocolate Protein Pancakes Serves: 2 6 T coconut flour 1/2 t baking powder 2 scoop Chocolate protein powder (I use Primal Fuel) 6 eggs 1/2 c almond or coconut milk Instructions: Whisk all the ingredients together until no lumps remain. Heat your griddle to medium heat and add some coconut oil Drop the batter by 1/3-cup fulls onto the skillet. Cook for about 2 mins per side, until golden, then flip. Optional: Drizzle melted butter or top with 1 Tbs coconut cream 10

11 Spinach, Sausage, and Tomato Frittata Yield: 4 generous slices from one giant frittata 1-2 Tb coconut oil, butter or ghee ½ lb ground sausage 1 cup fresh spinach, chopped 1/2 cup cherry tomatoes (halved) ½ small onion, chopped 10 eggs salt and pepper, to taste Instructions: Preheat oven to 350 degrees. Heat up a 10-12" cast iron skillet on medium-high heat. Add oil. Add onion and cook, stirring occasionally, until they begin to soften and brown. Add ground sausage, breaking it up as it browns and cooks through. Once sausage is browned, add tomatoes and spinach. Cook, stirring occasionally, until spinach is wilted, about 2-4 minutes. Turn off burner, make sure everything in the pan is distributed evenly, and pour mixed eggs into the pan. Immediately transfer to the preheated oven. Cook for 20 minutes or until eggs are completely cooked through (no longer runny). Notes *Cook time will vary based on the diameter of your cast iron pan. A smaller pan requires more cook time. 11

12 Grilled Halibut with Pancetta (Serves 2 3) Lunch 2 6-ounce (170 g) skinless halibut fillets 3 ounces of pancetta (ideally cut from a slab, not a round) (85 g) 2 tablespoons finely chopped shallot (20 g) 1 tablespoon sherry vinegar (15 ml) 1 tablespoon finely chopped parsley (30 ml) 1 bunch of asparagus 2 tablespoons of olive oil (30 ml) 1. Slice 4 very thin slices off the piece of pancetta and set aside. Cut the rest up into tiny cubes. 2. Heat a skillet over medium heat. Add the cubes of pancetta and cook for 3 minutes then add the shallot. Continue to cook until the pancetta is crispy. Pour off most of the fat (keeping the pancetta and shallot in the skillet) and set aside. 3. Add the vinegar and parsley to the skillet. Cook about 1 minute more, until most of vinegar evaporates, then spoon the mixture of pork, shallot and parsley into a bowl and set aside. 4. Pour the reserved bowl of grease back into the skillet. Turn the heat up to medium-high. Lightly salt the halibut and add it to the pan, cooking until browned on the bottom, about 5 minutes. If the pan starts smoking, turn the heat down to medium. Flip the fish and cook about 2 to 4 minutes longer, until opaque in the center. 5. While the fish is cooking, coat the asparagus in olive oil. Lay out in a single layer in a rimmed baking pan. Sprinkle with salt and pepper. Broil under high heat, shaking the baking sheet occasionally, and cook until slightly shriveled and charred, 6 to 8 minutes. 12

13 6. Plate each of the halibut fillets with two slices of raw pancetta on top and asparagus on the side dressed with the pancetta and parsley dressing. Mushroom and Bacon "Risotto" (Serves 4) 2 heads of cauliflower, cut into small chunks (bottom stem and leaves trimmed off) 4 to 6 pieces of bacon, cut into small pieces 1 large shallot, finely chopped 2 garlic cloves, finely chopped or thinly sliced 3/4 pound mushrooms, sliced thinly (340 g) 1/2 cup chicken stock (120 ml) Parmigiano-Reggiano cheese, butter, finely chopped fresh herbs (optional toppings) Direction : 1. In small batches, put the cauliflower chunks into a food processor. Process until the cauliflower has the consistency of rice. Set aside. 2. Cook the bacon in a wide pot or skillet over medium-high heat. After a few minutes add the onion/shallot, and garlic. If the bacon hasn t released enough fat, add a little bit of olive oil or butter to the pot. 3. Sauté for 3 minutes then add the mushrooms. Sauté for 5 minutes more. Again, if the pot seems dry, add more olive oil or butter. Season the mushrooms lightly with salt and pepper. 4. Add 8 cups of cauliflower rice. If you have slightly less than 8 cups, don t worry about it. If you have more, reserve the extra for another meal. 5. Add the chicken stock. Put a lid on the pot and cook the cauliflower for 5 to 7 minutes until tender but not completely mushy. 6. Before serving, flavor the risotto with generous amounts of one or more of the following: grated cheese, butter, fresh herbs. 13

14 Shrimp Mango salad (Serves 2) Salad: 1 lb cooked shrimp, deveined and tail removed 1 small head of hearts of romaine lettuce 1 mango chopped or shredded peeled and diced ½ avocado diced 1 green onion -sliced finely Dressing: 2 tbsp olive oil 1 tbsp lemon juice Pinch of sea salt Pinch of black ground pepper Direction : Chop romaine hearts thinly, so shredded and portion to two plates. Divide portions of shrimp and place on top, then mango, avocado and green onion. Whisk together olive oil, lemon juice, salt and pepper and drizzle lightly over salad. 14

15 Chicken, Mixed Berry & Avocado Salad (serves 2) Salad: (2) 4-6 oz pastured chicken breasts, cooked and sliced 1 ripe avocado ¼ cup raspberries ¼ cup blackberries 4 cups baby spinach Instructions: 1. Lay 2 cups of spinach on each plate and divide chicken and avocado to both plates. 2. Drizzle each salad with the Easy Salad Dressing found on page # 37 Ground beef, Strawberry, and Apple Salad (serves 2) 1 lb ground beef ½ tsp salt ¾ cup water 6-8 small strawberries sliced 1/2 avocado 1/2 portion of pink lady apple (or any apple) sliced. 4-5 Cups baby spinach or greens of your choice Instructions: 1. Heat medium skillet over medium high heat. Add beef - Cook for about 10 minutes, or until browned. 2. Add sea salt and water, and let simmer for 5 minutes more. 15

16 3. You can do this ahead of time and have in the refrigerator ready to go! 4. Lay 2 cups of spinach on each plate and plate 4-6 oz of ground beef on top, then divide strawberries, avocado and apples to both plates. 5. Drizzle each salad with the juice of ½ lemon and 1Tbs olive oil with salt and pepper to taste. Tuna Boats (serves 6) 2 cans of wild caught albacore tuna, packed in water 1 celery stalk, finely chopped half of green apple, finely chopped 1/4 cup red grapes, halved ¼ cup Homemade mayo (see recipe under dressings) or Primal mayonnaise 1 teaspoon dried dill weed, and more for garnish 3 Avocados, pitted and halved Instructions: 1. Drain tuna, then flake into a medium bowl. 2. Add the remaining ingredients, except avocado, and mix until well combined. 3. Serve by placing a scoop of tuna into each avocado half. 4. Sprinkle with dill weed. 16

17 Chicken and Kale Salad (serves 2 3) 1 bunch of kale or 6 cups 2 Tbs extra virgin olive oil juice of 1 small lemon 1/8 tsp sea salt (optional) 1/4 tsp freshly ground black pepper 2 (6 oz each) boneless, skinless chicken breasts, cooked and sliced 1/4 cup toasted almonds 1. Wash kale and remove leaves from woody stems. Slice leaves thinly. 2. In a large bowl, combine kale, olive oil, lemon juice, sea salt (if desired) and freshly ground black pepper. Toss to coat leaves completely. 3. Divide kale into two bowls. Top each salad with a cooked chicken breast and almonds to serve. 17

18 Salmon with spring pea and citrus (serves 2) ¾ lb. fresh or frozen salmon filets 1/2 tsp. sea salt ¼ tsp. freshly ground black pepper ½ lb. mixed greens (or use fresh pea shoots) 1 cup sugar snap peas, trimmed 1 radish, trimmed and thinly sliced Juice of ½ lime Juice of ½ lemon (or use lemon segments) 1 TB. olive oil 1. Preheat oven to 425 F. 2. Season both sides of fresh salmon filets with sea salt and black pepper. If you are using frozen filets, wait to season until a few minutes in to cooking so it will stick. 3. Place filets on a broiler pan (or use a wire rack over a baking sheet) and place in the oven. 4. Bake minutes for fresh salmon or minutes for frozen, or until salmon flakes easily with a fork and reaches an internal temperature of 145 F. 5. Meanwhile, in a large mixing bowl, combine mixed greens (or pea shoots), sugar snap peas, radish slices, orange juice, lemon juice (or segments) and olive oil. Toss to coat and season slightly with sea salt and black pepper, if desired. 6. Divide greens into two salad bowls. Top with warm or cooled salmon to serve. 18

19 Taco salad (serves 2 3) 1 lb lean ground beef or turkey 2 Tbs chili powder 1 tsp garlic salt 1 tsp cumin 1/2 tsp oregano 1/2 tsp sea salt 3/4 cup water 1/2 yellow onion, diced 1 medium tomato, diced 3 romaine hearts 1 avocado fresh cilantro 1 small jar of salsa 1. Heat medium skillet over medium-high heat. Add beef or turkey and onion to pan. Cook for about 10 minutes, or until browned. 2. Add chili powder, garlic salt, cumin, oregano, sea salt and water, and let simmer for 5 minutes more. 3. Meanwhile, wash lettuce and tear onto two plates (save some for leftovers). 4. Top with meat, sliced avocado, tomatoes, cilantro and salsa. 19

20 Bacon wrapped dates (serves 4) Appetizers 8 bacon slices, cut in half 16 large Medjool dates, pitted 16 whole almonds toothpicks (optional) Direction : 1. Preheat oven to 375 F 2. Open up dates gently with a knife. 3. Stuff each date with an almond, and wrap with half of a bacon slice. Secure with a toothpick if necessary. 4. Place on a shallow baking sheet and bake, bacon seam down, for about 7 minutes. 5. Flip and bake for another 7 minutes or until bacon is crispy. 6. Serve warm or cold, and store leftovers in the refrigerator. Kale chips (serves 2) 1 bunch kale 1 tsp olive oil 1/4 tsp sea salt (optional) Directions : 1. Preheat oven to 350 F. 2. Wash kale and remove tough stems. 20

21 3. Cut kale into 2-3 inch sections and place on baking sheet. 4. Drizzle with olive oil and sprinkle with sea salt, if desired. Toss kale to fully coat with oil. 5. Bake for minutes, or until kale is crispy. Serve hot. Prosciutto Melon Wraps (serves 6) 1 2 medium honeydew melon, seeded 4 oz. Prosciutto, sliced into 1 inch strips 2 sprigs fresh mint, chopped toothpicks (optional) Directions: Carefully slice cantaloupe into 1-inch wedges. Remove and discard the rinds. Wrap each cantaloupe slice with prosciutto. Secure with a toothpick if needed. Garnish with fresh mint and serve chilled or at room temperature. Note: These simple snacks will satisfy your sweet and savory cravings. Make them as described, or make a summer salad by cubing the melon and tossing it with thinly sliced prosciutto, mint and a splash of extra-virgin olive oil. You could also make kebabs by threading cubed melon, slices of prosciutto and whole mint leaves on wooden skewers. This recipe would also be excellent with fresh figs or ripe peaches instead of melon. Fresh basil leaves may also be used in place of the mint. Or make a party platter with a variety of sweet fruits for a fun appetizer. If you d like to skip the small amount of residual sugar in the cured ham, feel free to replace the prosciutto with cold smoked salmon. 21

22 Beef Dinner Asian Ground Beef and Lettuce Wraps (serves 2 3) 1 lb grass-fed ground beef 1 small onion, chopped 2 cloves garlic, minced 1 TB. fresh chopped ginger 1/4 cup sliced mushrooms 1 cup shredded cabbage 1 TB. apple cider vinegar 1 TB. coconut aminos 1 TB. fish sauce (use Red Boat Fish Sauce if you can find some) 1 head Iceberg or Bibb lettuce, large leaves in tact Directions: 1. Heat a skillet over medium heat and add the ground beef and onions. Cook until the beef is no longer pink in the center (about 7 minutes) and add the garlic and ginger. Stir well for about a minute. 2. Add the mushrooms and cabbage and cook until vegetables are soft. Stir in the vinegar, coconut aminos, and fish sauce and continue stirring until heated through. 3. To serve, spoon the ground beef mixture into the lettuce leaves, being careful not to overfill. Top with additional cabbage, carrots, and green onions if desired. 22

23 Beef Chili (Serves 8) 2 pounds lean ground beef 1 red bell pepper, diced 6 cloves garlic, minced 2 Tbs olive or coconut oil 1/2 tsp sea salt 1/4 tsp freshly ground black pepper 3 Tbs cumin, or to taste 1-1/2 Tbs chili powder, or to taste 1 (28 oz) can diced tomatoes 1. Light coals in grill. While coals are setting (30-45 minutes), form ground beef into large patties. If you don't have a grill feel free to cook the beef in another pan. You shouldn't need to add any oil to cook the meat in. Make sure you drain any excess fat before transferring meat to the skillet (or not if you want the extra fat). 2. Heat oil in a heavy bottomed soup pot, and add freshly ground black pepper. 3. Add bell pepper and sauté 5-7 minutes. Turn heat off and stir in minced garlic. 4. Grill patties over coals until medium rare, no more than 5 minutes on each side. 5. Turn heat on high under soup pot, and place patties in with garlic, oil, and pepper mixture. 6. Break up patties into small pieces with spatula and brown meat thoroughly. Add tomatoes and sea salt. 7. Mash and break up tomatoes with spatula. 8. Add enough water to cover all ingredients, reduce heat to low, and let simmer 2 hours or more. 23

24 Ginger Beef and Broccoli (Serves 2 3) 2 Tbs coconut oil 2 cloves of garlic, minced 1 lb petite sirloin steak, cut into very thin strips 2 Tbs lemon juice 2 tsp freshly grated ginger 2 tsp freshly ground black pepper 1/2 tsp red pepper flakes 1/4 to 1/2 cup chicken broth 1 lb. broccoli, cut into flowerets 1 green onion, thinly sliced 1. Heat the 1 Tbs coconut oil and garlic in a large skillet over medium-high heat. 2. Add the sliced beef and 1/4 tsp sea salt, and brown. Remove beef from pan to a side dish, and get rid of excess juice left in pan. 3. In a small bowl mix lemon juice, flax meal, grated ginger, freshly ground black pepper and red pepper flakes with 1/4 cup broth. 4. Heat pan again over medium heat. Add 1 Tbs coconut oil when pan is hot. 5. Add broccoli to pan. Pour liquid ingredients on top and toss to coat. 6. Cook over medium heat until broccoli is tender. 7. Return the beef to the pan and add the green onions. Add the extra chicken broth if preferred. 24

25 Chicken Mediterranean Grilled Chicken (serves 3 4) 1 cup cherry or grape tomatoes 16 large Kalamata olives, pitted and halved 3.5 Tbs capers, rinsed 2 Tbs olive oil 4 (4-6 oz) boneless, skinless chicken breasts sea salt and freshly ground black pepper 1. Pre-heat oven to Toss tomatoes, olives, capers, and 2 tsp olive oil in a bowl. 3. Season chicken breasts on both sides with sea salt and freshly ground black pepper. 4. Heat a large, oven-proof skillet over high heat. Once hot, add 2 tsp olive oil and sear chicken on both sides. 5. Turn heat to medium-high and add remaining oil (should be hot but not smoking) and continue to cook until deep golden brown (about 4 minutes). 6. Use tongs to flip chicken, then add tomato mixture to skillet. 7. Transfer skillet to oven and roast chicken until cooked through and tomatoes have softened, about minutes. 8. Transfer to plates and spoon tomato mixture over top to serve. 25

26 Chicken Fajitas with Guacamole (Serves 2 3) 3 cloves garlic, minced 1 tsp cumin 1 tsp paprika 1 tsp chili powder 1 tsp sea salt (optional) 1 lb boneless, skinless chicken breasts, sliced into strips 1 Tbs coconut oil 1/2 red onion, sliced 2 red bell peppers, sliced juice of 1 lemon juice of 1 lime 2 heads butter lettuce, root removed, washed and dried guacamole 1 small jar salsa (or substitute fresh chopped tomatoes, cilantro and garlic) 1. In a medium bowl, combine garlic, cumin, oregano, paprika, chili powder, and sea salt (if desired). Toss chicken in mixture until fully coated and set aside. 2. Heat a large sauté pan over medium-high heat. When pan is hot, add coconut oil. 3. Sauté onion for 3 minutes. Add chicken and continue to cook until chicken is almost fully cooked (about minutes), stirring often. 4. Just before chicken is done, add red peppers, lemon and lime juice. Stir and cook for 3 more minutes. 5. Serve over lettuce and top with guacamole and salsa. 26

27 Apple Chicken (serves 2) 2 (4-6oz) boneless, skinless chicken breasts (or use leftover chicken from another meal) 1/4 tsp sea salt (optional) 1/8 tsp freshly ground black pepper 2 Tbs coconut oil 1 large apple 1/2 tsp cinnamon or allspice 1. Dice chicken breasts. Season with sea salt and freshly ground black pepper. Set aside. 2. Heat a medium sauté pan over medium-high heat. Add coconut oil when hot. 3. Add diced chicken and cook until slightly pink (about 150 F). 4. Grate apple into pan. 5. Add cinnamon or allspice. 6. Continue to cook until chicken is done and apple is tender. Crusted Chicken (serves 2 3) 3 eggs, beaten 6 Tbs water 1/2 tsp garlic powder 1/2 tsp sea salt (optional) 1/4 tsp freshly ground black pepper 1 cup almond flour 1 lb boneless, skinless chicken breasts, cut into 3 strips each 27

28 1. Preheat oven to 350 F. 2. Combine egg and water in a shallow bowl. Set aside. 3. Place nut flour on a plate, and mix in sea salt (optional) and black pepper. 4. Dip chicken in egg mixture, then pat moistened chicken in nut flour. 5. Coat chicken with flour on both sides. For thicker coating, repeat above procedure. 6. Place coated chicken on a metal baking sheet and bake for about minutes, or until fully cooked. Pork Mustard Balsamic Pork Chops (serves 6) 6 pork chops ¼ cup olive oil 2 tbsp grainy mustard, I used Dijon Wholegrain Mustard ¼ cup balsamic vinegar salt and pepper to taste Instructions: Add all the ingredients (minus pork chops) to a bowl and whisk until the mixture begins to emulsify. Add the pork chops to the same casserole dish you'll use to bake them and pour the marinade over the pork chops. Make sure you rub all it all over them. Cover with plastic wrap and refrigerate for at least 1 hour to overnight. You could prepare these the night before and bake them when you come home from work. Preheat oven to 425 F degrees. Bake for minutes or until internal temp is 165 degrees. 28

29 Seafood Halibut with Dijon and Almonds (serves 2 3) olive or coconut oil 1 lb Halibut or other white fish 2.5 Tbs Dijon mustard 2 Tbs almonds, chopped 1. Preheat the oven to 350 F. 2. Lightly grease a baking sheet with olive or coconut oil. 3. Lay fish in the pan skin side down. 4. Spread Dijon mustard over fish and sprinkle with almonds. 5. Bake for minutes, or until fish flakes easily with a fork. 29

30 Baked Sea Bass (serves 2 3) 1 lb sea bass fillets (or any firm white fish available) 1 lemon 2.5 Tbs capers, rinsed 2 sprigs fresh dill (dried may be used if fresh dill is unavailable) sea salt and freshly ground black pepper 1. Preheat oven to Place sea bass fillets on a broiler pan. 3. Thinly slice lemon (1/8" slices). 4. Sprinkle the fish with sea salt and freshly ground black pepper. Top with capers and dill sprigs. Cover with fresh lemon slices. 5. Bake for minutes, until fish flakes easily with a fork. Chipotle Lime Salmon (serves 2 3) 1 lb salmon fillets, skinless 1-2 Tbs olive oil, coconut oil, or bacon grease 2-3 limes (1 per salmon fillet), cut in half 1/4 tsp sea salt (optional) 1/2 tsp ground chipotle 1/2 tsp garlic powder 1. Preheat oven to Rinse salmon, pat dry, and place on a metal baking sheet. 30

31 3. Rub each fillet with olive oil or fat of choice, and squeeze the juice from one-half lime onto each fillet. 4. Sprinkle fillets with sea salt (if desired) and chipotle and garlic powder, then place a half lime on top of each fillet. 5. Cook salmon for minutes, or until it flakes easily with a fork. Sides Balsamic Asparagus (serves 4) 1 lb asparagus, ends trimmed 1 Tbs red onion, minced 1 Tbs Extra Virgin olive oil 4 tsp balsamic vinegar sea salt, to taste (optional) freshly ground black pepper, to taste Directions: 1. Bring a medium pot of water to boil. 2. Add asparagus and boil 3 min. Drain and rinse under cold water immediately. Dry thoroughly. 3. Mix all other ingredients together. Toss asparagus with balsamic mixture. 4. Serve chilled or at room temperature. 31

32 Fruit Salad (serves 1 2) 1/2 cup blueberries 1 apple (chopped in pieces) ½ c. pecans ½ tsp. cinnamon Prepare your fruit and mix together in a bowl. You can chop the pecans or add them in whole. Sprinkle with cinnamon and enjoy. Basil Spinach Salad (serves 2-3) 1 tbs. coconut oil 1/2 red onion, diced 2 medium tomatoes, diced 4 handfuls of spinach 1 package (several sprigs) fresh basil Directions: 1. Wash and prepare vegetables. 2. Heat a small skillet over medium-high heat. Add coconut oil when hot. 3. Add diced onions, and sauté until soft and translucent. Add tomatoes and cook for another minute or two. 4. Add spinach and basil to the pan and cook for one minute. 32

33 Sautéed Spinach 1 Tbsp Butter Juice of ½ lemon 1 cloves garlic - minced 4 cup Baby Spinach 1 tsp Salt and Pepper, to taste Directions: 1. Heat butter over medium heat in a nonstick frying pan. 2. Add garlic to the pan and sauté for 30 seconds 3. Add spinach, lemon juice, season with salt and pepper, and sauté until spinach is wilted. Roasted Cauliflower 1 head cauliflower chopped into large pieces (about 3 cups) 1 tablespoon melted coconut oil 1 clove of garlic sliced salt and pepper to taste Instructions: Preheat oven to 425 degrees. Place chopped cauliflower and sliced garlic into a bowl. Drizzle cauliflower with melted coconut oil and stir to coat the cauliflower with the melted coconut oil. Line a baking sheet with aluminum foil. Place cauliflower onto foil lined baking sheet. Roast cauliflower for about 25 to 30 minutes. Season to taste with salt and pepper before serving. 33

34 Dessert Berries with Almonds and Balsamic (Serves 2) 6 oz fresh berries 4 tsp balsamic vinegar 1/3 cup slivered almonds 1. Wash and slice fresh berries (if needed). 2. Evenly separate the berries between two small bowls. 3. Pour 2 tsp of balsamic vinegar over each serving. 4. Top with slivered almonds. Paleo Ice Cream (Serves 2) 1 can coconut milk 1/4 cup raw honey Any other ice cream ingredients desired (cocoa powder to taste, spices, frozen fruit, nuts, vanilla extract, etc.) An ice cream maker is needed for this recipe. 1. Blend all ingredients. 2. Place in the ice cream maker and wait about 25 minutes. 3. Enjoy! 34

35 Toasted Apple Crisp (serves 6 8) 2 cups of nuts (almonds, pecans, cashews, walnuts), finely chopped ¼ cup coconut flakes ¼ cup coconut oil 2 Tbsp coconut butter 1 tsp sea salt 2 tsp vanilla extract ½ cup raw honey 6 medium apples, peeled, cored, chopped into ½ inch cubes 2 Tbsp freshly squeezed lemon juice 2 tsp ground cinnamon, divided ¼ tsp nutmeg ¼ tsp allspice ½ cup coconut sugar ½ cup ghee or butter 1. Preheat the oven to 300 F. 2. Place nuts and coconut flakes into a food processor and pulse until finely chopped. Set aside. 3. In a small saucepan, heat the coconut oil, coconut butter, vanilla extract, and raw honey until melted. Pour over the nut and coconut mixture and stir to mix. 4. Place the nut and coconut mixture on a baking sheet and bake for minutes or until lightly browned. Stir every 5-7 minutes. 35

36 5. Remove from oven and sprinkle with sea salt. 6. Combine the apples, lemon juice, cinnamon, nutmeg, allspice, coconut sugar, and ghee in a mixing bowl. Make sure the apples get coated with the mixture. 7. Increase the oven temperature to 350 F. 8. Place the apple mixture in a 9x13 baking dish, spreading out evenly. Bake for 45 minutes. 9. Remove the apple mixture from the oven and add the nut and coconut mixture. Carefully stir the mixture with the wooden spoon a few times before returning to the oven. Bake for another minutes. Homemade Nutella (Makes 1.5 cups) 1½ cup of Blanched Hazelnuts 5 Tablespoons of Raw Honey 3 ounces of Unsweetened Solid Chocolate ¼ cup of Coffee ¼ cup of Unsweetened Cocoa Powder, sifted ¼ cup of Full Fat Coconut Milk Pinch of Salt 1. Gently melt the solid chocolate and mix in the honey and coffee. Let rest to about room temperature. 2. Blend the hazelnuts and salt in a food processor until creamy. 3. Blend in the chocolate mixture until combined. It will probably look unappetizing at this point. 4. Blend in the coconut milk and cocoa powder. It should look nice and creamy now. 5. Add more honey to taste. 6. Keep refrigerated, it will stay creamy and soft. 7. Grab a spoon and dive in. 36

37 Coconut Whip Cream (makes 1 cup) 1 (403mL) can organic full fat coconut milk 1/8 tsp vanilla extract (optional) 1/8 tsp cinnamon or freshly grated nutmeg (optional) 1. Refrigerate can of coconut milk for at least 2 hours (best if refrigerated overnight). 2. Open the can and scoop out thickened coconut cream on top into a medium bowl. Drink the coconut water at the bottom, or save it for a smoothie. 3. Add cinnamon and vanilla if desired, and whip coconut cream with a wire whisk until it begins to thicken. Dressings Easy Salad Dressing (Good for 8) 1 cup extra virgin olive oil 1/4 cup balsamic vinegar 1 garlic clove, finely minced 1 tsp dijon mustard 1 Tbs lemon juice 1 tsp sea salt 1/2 tsp freshly ground black pepper 1 tsp dried herbs of choice (basil, thyme, chives, rosemary, oregano, tarragon) 37

38 1. Whisk (or put in blender) balsamic vinegar, dijon mustard, minced garlic, raw honey and lemon juice until blended. 2. Gradually add olive oil while whisking (or blending). 3. Mix salt, pepper and dried herbs in to taste. 4. Store in the refrigerator. Avocado Dressing (Makes 1 cup, serves 8) ½ avocado ¼ cup coconut milk 3 tablespoons freshly squeezed lemon juice 1 garlic clove finely chopped 2 anchovy fillets (optional) finely chopped ½ cup coarsely chopped parsley 2 tablespoon coarsely chopped fresh tarragon ¼ teaspoon salt ½ cup extra virgin olive oil Blend the first nine ingredients in the food processor until combined. With the blade running, pour in the oil and process until the dressing thickens and the herbs are finely chopped. 38

39 Homemade mayonnaise 1 egg 2 tablespoons lemon room temp 1/2 teaspoon dry mustard 1/4 teaspoon paprika 1/2 teaspoon salt 1/4 cup plus 1 cup light-tasting olive oil 1. Place the egg and lemon juice in a blender or food processor. Let them come to room temperature together, about minutes. Add the dry mustard, salt, paprika, and 1/4 cup of the oil. Whirl until well mixed about 20 to 30 seconds. THIS IS THE IMPORTANT PART! 2. Now incorporate the remaining 1 cup oil into the mixture. To do this, you must pour very slowly the smallest drizzle you can manage and still have movement in the oil. This takes about three minutes or so. I usually set a timer so I don t do it too fast! If you re using a blender, you ll hear the pitch change as the liquid starts to form the emulsion and will start to look like regular mayonnaise. 39

40 Bacon Dressing (Makes ½ cup, serves 4) 5 bacon slices Extra virgin olive oil as needed 1 tablespoon sherry vinegar 1 tablespoon finely chopped parsley Fry the bacon in a skillet over medium heat. Remove the cooked bacon from the pan and set aside. Pour the bacon fat into a bowl you ll need 3 tablespoons (45 ml) of fat. If there isn t enough, add olive oil. Whisk together the fat/oil, vinegar, and parsley. Crumble or chop the bacon into small pieces. Whisk half the bacon crumbles into the dressing. Use the rest as garnish for the salad. This dressing is best when slightly warm, so use immediately, or put back in the skillet and heat it gently before pouring over a salad. 40