FBBC Recipe Book. June Fit Body Boot Camp Madison

Transcription

1 FBBC Recipe Book June Fit Body Boot Camp Madison 1

2 Breakfast Asparagus Feta Omelette Summer Hash Crustless Quiche Blueberry Protein Pancakes Pumpkin Pancakes Creamy Morning Coffee.. 8 Early Morning OJ... 8 Smoothie Recipes Lunch & Dinner Beef, Butternut, & Kale Hash.. 12 Bacon Wrapped Avocado Chicken Thai Roasted Shrimp Steak & Sweet Potato Fries.. 15 Chicken Peach Feta Slaw Easy Cheesy Cauliflower Hash Lemon Thyme Whitefish & Asparagus Chicken Strawberry Avocado Salad Baked Coconut Shrimp Sides & Snacks Cilantro Lime Rice Shredded Carrot Salad Stir-Fried Veggies Watermelon Cucumber Salad Blueberry Nectarine Parfait Honey Grapefruit Bowl Coconut Oil Chocolate Collagen Protein Bars

3 Asparagus Feta Omelette Yields 1 serving Coconut oil or butter 1 cup chopped Asparagus 2 large eggs, beaten 2 tablespoons feta cheese, crumbled 1/4 teaspoon dried dill Heat a nonstick skillet over medium heat, coat pan with oil, and add broccoli. Cook 3 minutes. Combine egg, feta, and dill in a small bowl and add egg mixture to pan. Cook 3 to 4 minutes. Flip omelette and cook 2 minutes or until cooked through. 3

4 Summer Hash Yields 2 servings 1 tbsp Coconut Oil, separated 1/2 Onion, finely chopped 1 small Yukon Gold Potato, peeled and cubed 1 small Sweet Potato, peeled and cubed 1.5 Garlic cloves, minced Salt and Pepper to taste 1/2 pint Grape Tomatoes 1.5 cups Baby Spinach 1/2 tsp Italian Seasoning 1/2 tbsp Distilled White Vinegar 4 Large Eggs In a large nonstick skillet, heat 1/2 tbsp coconut oil over medium heat and add the onion and sauté until tender, about 5 minutes. Add in potatoes, a good pinch of salt, and garlic. Cook for 25 minutes, stirring occasionally, until potatoes are tender. Season with salt and black pepper to taste. Meanwhile, heat the second tbsp coconut oil in a second large skillet over medium heat, add grape tomatoes and sauté for 1 minute. Stir in the spinach, cooking until just wilted then add in seasoning and salt, to taste. To poach the eggs, fill a medium pot with water so that it is about half full and bring to a boil. Reduce the heat to a simmer and add 1 tbsp vinegar. Break each egg into a small ramekin and pour it gently into the pot. Cook for 3 minutes. Remove with a slotted spoon and serve 2 eggs over the hash and spinach. 4

5 Crustless Quiche Yields 6 servings ½ cup sun-dried tomatoes Boiling water 2.5 tablespoons coconut oil ¼ cup diced onions 2 cloves garlic, minced 1 red pepper, diced 2 cups fresh spinach 1 teaspoon dried oregano 1 teaspoon dried parsley ¼ cup crumbled feta cheese 4 large eggs 1¼ cup milk Salt and pepper, to taste Place sun-dried tomatoes into a glass measuring cup, cover with boiling water and let sit for 5 mins or until the tomatoes are soft. Drain and chop tomatoes. Set aside. Preheat oven to 375 and grease a 9-inch pie plate with coconut oil. Melt coconut oil in a skillet over med high heat and add in the onion and garlic and cook until just fragrant and tender, about 3 minutes. Then add in red peppers and cook an additional 3 mins. Add spinach, oregano, and parsley and cook until the spinach is wilted, about 5 mins then remove from heat and stir in the feta. Spoon the mixture into the prepared pie crust, spreading out evenly. In a bowl, whisk the eggs, milk, salt, and pepper, and pour evenly over the spinach mixture and bake for minutes, or until the crust is golden brown and the egg is set. Let cool for 10 minutes before slicing and serving. 5

6 Blueberry Protein Pancakes Yields 3 servings 3 large eggs ½ cup + 3 Tbsp whole milk 1 tbsp organic honey ½ tbsp freshly squeezed lemon juice 1 tsp vanilla extract ¼ cup coconut flour 6 Tbs Great Lakes gelatin protein powder ½ cup tapioca flour ½ tsp baking powder ½ tsp baking soda Pinch of fine-grain sea salt Coconut oil, for greasing the skillet ½ cup fresh blueberries 1 Tbsp Maple syrup In a large bowl, whisk the eggs and add the milk, honey, lemon juice, and vanilla and whisk until well blended. In a separate bowl, mix the coconut flour and tapioca flour, then add to the wet ingredients 1/4 cup at a time, continuously whisking. Mix in the baking powder, baking soda, and salt. Grease a large skillet and place over medium heat. Once hot, use a ladle to pour 3-inch pancakes in the skillet. Once holes begin to appear in the surface of a pancake, drop a few blueberries onto it and flip, cooking each side for 3 to 4 mins. Repeat with rest of the batter and top with maple syrup. 6

7 Pumpkin Protein Pancakes Yields 1 serving 1/4 cup pumpkin purée 1 egg + 1 white 2 Tbs tapioca flour 1 Tbs Great Lakes Gelatin protein powder 1/4 tsp baking soda 1-3 tsp cinnamon 24 dark chocolate chips Mix all ingredients EXCEPT chocolate chips. Preheat frying pan or griddle on medium heat, coat with coconut oil. Pour 1/3 batter on griddle, cook until bubbles form, about 2 mins. Sprinkle 8 chocolate chips on top, wait another minute. Flip and cook for about 3 more minutes or until cooked through. Top with 1 Tbsp maple syrup, log any additional syrup separately. 7

8 Creamy Morning Coffee Yields 1 serving 1 cup brewed hot coffee or tea 1 Tbs Great Lakes gelatin protein powder 1.5 tsp organic cane sugar 1/2 cup 2% milk 1 Tbs coconut oil Dissolve sugar, gelatin, and coconut oil into coffee then transfer to a blender and blend until combined then add milk. Morning OJ Yields 1 serving 1 Tbsp Water 1 Tbs Great Lakes Gelatin protein powder 1 cup organic OJ Dash of salt Dash of baking soda Mix gelatin into water until dissolved Add rest of ingredients and mix well. 8

9 Smoothie Bowl Yields 1 serving 1/2 cup milk 1/4 frozen banana, cut into chunks 1/2 cup frozen strawberries 1/2 kiwi, peeled and sliced 4 raspberries 2 strawberries, sliced 1/4 banana, sliced 2 tsp shredded coconut Add first 3 ingredients to a blender, and blend until smooth and pour into bowls. Top smoothie with sliced kiwi, raspberries, strawberries, banana and a sprinkling of shredded coconut. Mango Blueberry Smoothie Yields 1 serving 1 cup milk 1/2 cup frozen blueberries 1/2 cup frozen mango 2 Tbs Collagen Protein Powder Blend all ingredients until smooth 9

10 Tropical Watermelon Smoothie Yields 1 serving 1/2 cup frozen pineapple 1/2 cup frozen raspberries 3/4 cup fresh seedless watermelon 2 Tbs collagen protein powder 1/4 cup Milk Blend all ingredients together until smooth. Raspberry Lemonade Smoothie Yields 1 serving 1/2 cup fresh raspberries 1 frozen banana 1/2 cup plain Greek Yogurt 1/2 cup coconut milk 1 lemon (peeled) 2 Tbs collagen protein powder Blend all ingredients together. 10

11 Orange Creamsicle Smoothie Yields 1 serving 1 navel orange, peeled 1/4 cup greek yogurt 1/4 cup orange juice 2 tbsp Great Lakes gelatin protein powder 1/4 tsp vanilla extract 6 ice cubes Blend all ingredients until smooth. Piña Colada Protein Smoothie Yields 1 serving 2/3 cup pineapple juice 1/3 cup coconut milk 1/2 cup frozen pineapple chunks 2 Tbs Gelatin Protein Powder Pinch salt Blend all ingredients until smooth. 11

12 Beef, Butternut, & Kale Hash Yields 4-6 servings Total Time 35 minutes ½ Tablespoon oil or butter ½ medium onion, minced ½ pound beef 4 cloves garlic, minced 1 Tablespoon tomato paste ½ large butternut squash, cubed (about 4ish cups cubed) ¾ cup water ½ teaspoon salt ¼ teaspoon smoked paprika ¼ teaspoon red pepper flakes pepper to taste 4-6 cups chopped kale 1. In a large skillet or pot, warm the oil or butter over mediumhigh heat. Sauté the onion until translucent, about 5 minutes. Add the beef and brown through. 2. Once the beef is browned, add the garlic and tomato paste and incorporate well, cooking for another 30 seconds or so. 3. Add the squash, water, salt, smoked or regular paprika, red pepper flakes, and some black pepper. Stir well and cover. Cook, covered, for minutes, or until the squash is cooked. 4. Remove the lid and stir well. Then add the chopped kale to the top and cover. Cook another 3-4 minutes, or until the kale is fully wilted, but still bright green. 5. Serve as is or with bread, rice, or pasta. 12

13 Bacon Wrapped Guac Stuffed Chicken Yields 4 servings Total Time 30 minutes 2 large, ripe avocados 1/2 garlic clove, finely minced 1 lime, juiced 1/8 tsp salt 4 (6 ounce) chicken breasts, butterflied or pounded thin salt and pepper to taste 8 slices bacon 1. Cut the avocados in half, removing the pits. Scoop the flesh into the bowl with the lime juice, garlic and salt. Mash the avocado with a fork until a creamy dip forms, leaving some large avocado chunks for texture. 2. Lay the chicken flat, season the outside with salt and pepper, spread 1/4 of the guacamole on each chicken breasts, roll them up and wrap 3. Grill over indirect medium heat, with the lid down, until the bacon is crispy and the chicken is cooked, about minutes. Chicken can also be baked in a preheated 400F oven about minutes. 13

14 Thai Roasted Shrimp Yields 6 servings Total Time 25 minutes 1 tablespoon coconut oil 3 cloves garlic, chopped 1 medium onion, thinly sliced 1½ pound shrimp, peeled and deveined 3 tablespoons Roasted Chili Paste 1 tablespoon fish sauce 3 kaffir lime leaves, cut into thin slivers Heat wok or large skillet over medium heat. Add oil and heat. Add garlic and onion and stir fry until fragrant and onion is just softened. Add shrimp and toss; add Roasted Chili Paste and toss with shrimp. Stir fry until shrimp is cooked through. Add fish sauce and toss. Sprinkle in kaffir lime leaf slivers. Serve. 14

15 Steak & Sweet Potato Fries Yields 4 servings Total Time 45 minutes 2 lbs Sweet potatoes, peeled 3 Tbs Coconut oil 1 tsp smoked paprika 1 tsp ground cumin 1/2 teaspoon salt 1/4 tsp ground pepper 1/4 cup nonfat plain greek yogurt 1 Tbs finely crumbled blue cheese or feta 1 Tbs minced fresh chives (more for garnish) 1 pound hangar steak or flat iron steak 2 tsp Montreal Steak Seasoning 1. Place racks in upper and lower thirds of oven and reheat to 450 F then coat 2 large rimmed baking sheets with cooking spray Slice sweet potatoes crosswise into ¼-inch-thick slices. Cut each slice into ¼-inch-wide fries. Toss with 2 tablespoons oil in a large bowl and add paprika, cumin, salt and pepper and toss again. 2. Divide the fries between the prepared baking sheets, spreading evenly and bake on upper and lower racks, stirring and switching pans halfway, until browned and tender, 25 to 28 minutes. 3. Meanwhile, combine yogurt, blue cheese and chives in a small bowl. 4. When the fries are halfway done, heat remaining 1 tablespoon oil in a large skillet over medium-high heat until hot but not smoking. Sprinkle steak with Montreal steak seasoning and cook, turning once, until browned on both sides, 2 to 4 minutes per side for medium. Let rest on a clean cutting board for 5 minutes. 5. Slice crosswise into ½-inch-thick pieces and serve with sweet potato fries and sauce, garnished with more chives, if desired. 15

16 Chicken Peach Feta Slaw Yields 4 servings Total Time 15 minutes 5 tablespoons coconut oil, divided 2 tablespoons sherry vinegar 1/2 tap black pepper, divided 3/8 teaspoon kosher salt, divided 2 peaches, sliced 1 12-oz. pkg. broccoli slaw 18oz boneless chicken breasts, cut crosswise into 1-in. strips 1/4 cup barbecue sauce 1 tablespoon chopped fresh chives 1 ounce feta cheese, crumbled (about 1/4 cup) 2 center-cut bacon slices, cooked and crumbled Combine 4 tablespoons oil, vinegar, 1/4 teaspoon pepper, and 1/4 teaspoon salt in a large bowl, stirring with a whisk. Add peaches and slaw to vinegar mixture; toss gently to coat. Sprinkle chicken evenly with remaining 1/4 teaspoon pepper and remaining 1/8 teaspoon salt. Heat remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 6 minutes or until done. Place chicken in a large bowl. Add barbecue sauce to bowl; toss. Divide slaw mixture evenly among 4 plates; top evenly with chicken strips. Sprinkle with chives, feta, and bacon. 16

17 Easy Cheesy Cauliflower Hash Yields 4 servings Total Time 20 minutes 16 oz. bag frozen cauliflower, defrosted and drained 1 lb. lean ground beef 2 c. cheddar cheese 1 tsp. garlic powder salt and pepper to taste 1. Brown the ground beef over medium heat and drain the grease. 2. Add it back to the pan along with the cauliflower, garlic, salt and pepper. Cook and stir until cauliflower is tender. 3. Add cheddar cheese on top of the cauliflower and beef mixture. Turn heat to low, cover pan with a lid, and allow cheese to melt. 17

18 Lemon Thyme Whitefish & Asparagus Yields 4 servings Total Cooking Time 20 minutes 20 asparagus spears, trimmed Four 6-ounce cod fillets 1 lemon, sliced into 4 rounds 1 tsp kosher salt 1 tsp freshly ground black pepper 1/4 cup lemon juice 2 tbs coconut oil 4 sprigs fresh thyme Preheat the oven to 350 degrees F and lay out 1 large sheet of parchment paper. Place 4 asparagus spears in the center of the paper, then 1 fish fillet on top and then a slice of lemon. Season with salt and pepper, 1 tablespoon of lemon juice, 1/2 tablespoon coconut oil and 1 sprig of thyme. Fold over the ends of the parchment paper to enclose the fish and place on a baking sheet. Repeat with the remaining ingredients. Bake in the oven for 12 to 15 minutes, or until the fish reaches 130 to 135 degrees F on a thermometer. 18

19 Chicken Strawberry Avocado Salad Yields 2 servings Total Time 15 minutes (2 hour marinade) 1 1/2 cups chopped strawberries 1/2 cup diced peeled ripe avocado 2 tablespoons minced seeded jalapeño pepper 2 tablespoons chopped fresh cilantro 2 teaspoons fresh lime juice 3/4 teaspoon kosher salt, divided 1 tablespoon coconut oil 4 (4-ounce) chicken breast cutlets 1/4 teaspoon freshly ground black pepper 4 lime wedges Combine strawberries, avocado, jalapeño, cilantro, lime juice, and 1/4 tea spoon salt in a small bowl; toss to combine. 2. Heat a large skillet over medium heat. Add oil to pan and swirl to coat. Sprinkle chicken with remaining 1/2 teaspoon salt and pepper. Add to pan and cook 3 minutes on each side or until done. 3. Divide chicken among 4 serving plates, and spoon salsa evenly over each serving. Garnish each serving with a lime wedge. 19

20 Baked Coconut Shrimp Yields 3 servings Total Time 40 minutes Shrimp 1 pound shrimp, peeled deveined, tails left on 1/3 cup tapioca flour 1 teaspoon salt 1/4 teaspoon paprika 1/8 teaspoon cayenne pepper 2 egg whites 1 cup coconut Sauce 2 cups diced peaches 2 tablespoons butter 2 tablespoons brown sugar 1/2 tablespoon fresh chopped basil In a medium saucepan, combine the peaches, butter and brown sugar. Cook until the butter has melted and the peaches start to break down. Use a potato masher to mash the peaches. Cook the sauce over medium heat until slightly thickened, 10 to 15 minutes. Once thickened, remove from heat and stir in basil. While the sauce is cooking, make the shrimp, preheat the oven to 400F. Place a baking rack on top of a baking sheet and set aside. In a shallow bowl, combine the tapioca flour, salt, paprika and cayenne. Put the egg whites in another shallow bowl. Place the coconut in a third shallow bowl. Holding a shrimp by the tail, dip it in the cornstarch mixture and coat the shrimp. Tap off any excess. Dip into the egg white, then into the coconut. Use your fingers to press the coconut into the shrimp. Place on the prepared baking sheet. Repeat with the remaining shrimp. Bake in the preheated oven until slightly browned, about 15 to 20 minutes, flipping over once. Serve with the basil-peach sauce. 20

21 Cilantro Lime Rice 1 medium head cauliflower, rinsed 1 tbsp coconut oil 2 garlic cloves and 2 scallions, diced kosher salt and pepper, to taste 1-1/2 limes 1/4 cup fresh chopped cilantro Remove core and let cauliflower dry completely and chop into florets. Place half in a food processor and pulse until cauliflower is small and has texture of rice careful not to over process or it will get mushy. Set aside and repeat with the remaining cauliflower. Heat a large pan over medium and sauté coconut oil, scallions and garlic about 3 to 4 minutes or until soft. Raise heat a little, add cauliflower "rice" to pan, then cover and cook 5 to 6 minutes, stirring frequently, until cauliflower is slightly crispy on the outside but tender on the inside. Season with salt and pepper to taste. Transfer to a bowl then toss with fresh cilantro and lime juice to taste. Shredded Carrot Salad Yields 1 serving 1 medium carrot 1 tbsp raw apple cider vinegar or lemon juice 1 tbsp extra virgin olive oil Pinch of salt Optional: veggies, raisins, other spices like ground cumin, cinnamon, or grated ginger Shred carrot into a bowl and mix in remaining ingredients throughly. Rinse diced onion, squeeze out excess moisture, and mix into salad To mix things up, try some curry powder, horseradish, paprika or other seasonings that you d like. Store for up to a week. 21

22 Stir-Fried Veggies Yields 3 servings 2 tablespoons coconut oil 1 red bell pepper, cored, seeded, and sliced 1 yellow bell pepper, cored, seeded, and sliced 1 cup half-moon sliced yellow squash 1 cup small broccoli florets 1 baby eggplant, cut into chunks 1 clove garlic, minced 1/2 cup Coconut Secret teriyaki sauce 2 cups sliced bok choy 1/4 teaspoon freshly ground black pepper 1/4 teaspoon kosher salt Prep the veggies then melt butter in a large frying pan. In a wok or large skillet, heat coconut oil over medium heat then add the peppers, stirring constantly. While continuing to stir, add successively the squash, broccoli, eggplant, garlic, and teriyaki sauce and continue stirring for 2 minutes. Add bok choy, pepper, and salt and stir until crisp-tender, about 2 minutes. 22

23 Watermelon Cucumber Salad Yields 5 servings 1/2 small red onion, halved and sliced 1 tbs lime juice 1 tbs extra-virgin olive oil 1/2 personal size watermelon, cubed 1.5 baby cucumbers, seeded and cubed 1/2 cup crumbled feta cheese 1/4 cup mint leaves, sliced thinly Mix red onion with lime juice in a bowl and set aside to marinate at least 10 minutes then stir olive oil into mixture. Toss watermelon, baby cucumbers, and feta cheese together in a large bowl and pour red onion mixture over watermelon mixture and toss to coat. Sprinkle mint over the salad and toss. Potato Chips Yields 5 servings 2 large potatoes or sweet potatoes 1.5 tbsp coconut oil 2 tsp garlic powder Salt and Pepper to taste Preheat oven to 200F and line 2 baking sheets with parchment paper. Slice potatoes as thinly as possible, crosswise. Lay potato slices in one layer on parchment paper so they aren t touching. Mix coconut oil, garlic powder, salt, and pepper then baste topside of potatoes with some and bake 50 mins, flip, and baste other side. Bake another minutes until slices are crisp around edges. Remove from oven and transfer to plate to dry and cool. Chips will be softer when warm and crisp as they cool. 23

24 Blueberry Nectarine Parfait Yields 4 servings 2 tbsp sugar 1 teaspoon grated orange rind 20oz plain or vanilla Greek yogurt 2.5 cups fresh blueberries 3 large nectarines, chopped Combine first 3 ingredients in a small bowl, stirring until blended. Spoon 1/4 cup nectarines into 4 tall glasses, cover with 3 Tbs yogurt. Spoon in 1/4 cup blueberries, cover with 3 Tbs yogurt. Repeat layers with remaining ingredients ending with blueberries. Honey Grapefruit Bowl Yields 1 serving 1 medium grapefruits 1/2 sliced banana 1 tablespoon honey 1/2 tbs coconut, finely shredded/chopped Start segmenting grapefruit by chopping off top and bottom then, with a small sharp knife, cut off peel completely by following the grapefruits natural curvature until peel is removed completely. Find the separations and cut into first section almost to the core then, with the knife, scoop each section as a whole out into a bowl. Combine grapefruit sections, juice, and remaining ingredients in the bowl and toss gently to coat and sprinkle with coconut. 24

25 Coconut Oil Chocolate Yields 25 servings (depending on size of molds) 1/2 cup coconut oil 6 tbsp unsweetened cocoa powder 2 tbsp maple syrup or honey 2 tsp vanilla dash of salt Optional: frozen fruit, sea salt, mint extract, coconut, anything goes! Mix all ingredients over low (except optional ones) for 2 minutes. Fill molds (an ice cube tray works or store-bought chocolate molds) Place and keep in the fridge or freezer, sets in about 15 minutes. Chocolate Mousse Yields: 7 serving 15 oz Part-Skim Ricotta 4 oz Dark Chocolate Chitps 6 tbsp honey 4 tbsp Gelatin Protein Powder Melt chocolate and place into a food processor with ricotta, sugar, gelatin, and melted chocolate. Transfer to ramekins or bowls, cool to room temp and refrigerate. 25

26 Collagen Protein Bars Yields: 10 servings ½ cup coconut butter 5 Tbs. grassfed collagen protein 1 Tbs. honey 1 Tbs. coconut oil ½ tsp. vanilla extract Pinch of salt Line a baking sheet with unbleached parchment paper then, in a bowl, combine the coconut butter and collagen. Add the honey, this will cause the mixture to become slightly crumbly. Add the coconut oil, which will help "pull together" the mixture. If necessary, add another teaspoon or two of coconut oil. Add the vanilla and a pinch of salt. Transfer the mixture to the baking sheet and form into a square with your hands. Score the square with a knife to create small bars. Chill in the fridge until firm, about 30 minutes. Then cut into bars along the scored marks. Store in an airtight container in the fridge. If desired, let soften slightly at room temperature before eating. Note: The coconut butter should be soft enough to stir. Like coconut oil, the consistency of coconut butter varies with the room temperature. If it is solid, I recommend placing the jar in a pan of hot water, allowing the water to come halfway up the sides of the jar. Sit for 5 minutes to soften, then stir until creamy. 26