!!!!!!!!!!!!!! A!supplement!to!30!Days!to!Feeling!Fit!!!!!!!!!!With!Arbonne!Essentials!!!!!!!!!!! 2011! The$30$Days$to$Feeling$Fit$Recipe$Book$$

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Moris Garrison
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1 Asupplementt30DaystFeelingFit WithArbnneEssentials 2011 The30DaystFeelingFitRecipeBk

2 TablefCntents Disclaimer..page3 Frewrd.....page4 MainDishes...page5 VegetarianMeals..page16 VegetableDishes..page18 Salads&Sides page19 Breakfast,Drinks&Dessert..page24 Acknwledgments.page25 2

3 Disclaimer Theinfrmatincntainedinthispacket edslelyfrinfrmatinalpurpsess thatyumaylearnmreabutthesubject. NthingcntainedintheRecipeBkisintendedtcnstitute,nrshulditbecnsidered,medicaladvicer tserveasasubstitutefrtheadvicefaphysicianrtherqualifiedhealthcareprvider.alwayscnsult yurdctrrphysicianbefreyubeginanydietrweightlssprgram. DISCLAIMER TheinfrmatinprvidedinthisRecipeBkshuldntbecnsideredcmplete,nrshulditbereliednt suggestacurseftreatmentfraparticularindividual,nrisitintendedtreferyutaparticularmedical prfessinalrhealthcareprvider.itshuldntbeusedinplacefavisitt,cnsultatinwithrthe advicefaphysicianrtherqualifiedhealthcareprvider. ThematerialintheRecipeBkismadeavailablewiththeunderstandingthatwearentengagedin prvidingprfessinaladvice.infrmatinintherecipebkisntexhaustiveanddesntcverall diseases,ailmentsrphysicalcnditinsrtheirtreatment.shuldyuhaveanyhealthcarerelated questins,callrseeyurphysicianrtherqualifiedhealthcareprviderprmptly.yushuldnever disregardmedicaladvicerdelayinseekingitbecausefsmethingyuhavereadintherecipebk. Resultsfrmthisdietassistanceprgrammayvary.Nprmisesarebeingmadethattheinfrmatininthis RecipeBkwillbeerrrfree,rthatitwillprvidespecificresults. M wnrisk.befrerelyingnthematerialintherecipebk,usersshuldindependentlyverifytheaccuracy, thecmpleteness,andtherelevancefrtheirpurpses,btainingprfessinaladvicewhenapprpriater applicableasthematerialintherecipebkmayincludepinins,recmmendatins,rcntentfrmthird parties,whichmayntreflectyurviews. ByacceptingandusingtheRecipeBkandanyinfrmatincntainedintheRecipeBkrrelatedtthe RecipeBk,yuunderstandandacknwledgethatyursleandexclusiveremedywithrespecttanydefect inrdissatisfactinwiththerecipebkrtheinfrmatincntainedintherecipebkistceaseusingthe RecipeBk.Yufurtherunderstandandacknwledgethateverynethathascntributedrpreparedthis RecipeBkrthathasdistributedrtherwisesharedthisRecipeBkdisclaimsanyliabilitytyu,andall suchpersnsarenotliablefrlssesrdamageswhichmayresultthrughtheuseftheinfrmatin, prducts,andservicepresentedinthisrecipebkranythermaterialsrinfrmatinrelatingtthe RecipeBk. ThestatementsinthisRecipeBkhaventbeenevaluatedbytheFDA.Arbnneprductsarentintended ttreatrcureanydiseasercnditin. Thematerialhasbeenprducedbyindependentcnsultants,frindependentcnsultants.Ithasntbeen prducedbyarbnneinternatinal. 3

4 Frewrd Recipesfrthisbkweredevelped/cntributedbyArbnneIndependentCnsultantsparticipatingintheFit he mnthfjune2011.manyamazingresultswereachievedbythisgrup.weightdrpped,inches disappeared,energylevelsincreasedandailmentsdisappeared/decreased. canrestassuredthateachneftheserecipesfitinttheplanperfectly.letthisbkandtheplaninspire andempweryutcreateanddevelpyurwnarsenalfhealthy,lwtxin,allergenicfreemeals. Tyurhealth Thisrecipebkisintendedtsupplementthe30DaystFeelingFitPlanandisnttheplanitself.Please makesureyuarefllwingthe30daystfeelingfitfrguidancenprtins,mealtiming,mealstructure, etc.ifyudnthavethe30daystfeelingfitplan,cntactthepersnwhprvidedthisrecipebkt yu. 4

5 5 Main Dishes GrilledChickenOle Ingredients 4bneless,skinlesschickenbreasts Marinade(recipebelw) Juicef1freshlime 3mediumtmates,diced ½cuprednin,chpped 1jalapenpepper,seededanddiced ½cupyellwpepper,diced ¼cupfreshcilantr,chpped 4cupsfreshbrccli(rfrzen,thawed) 8cupsfreshspinach 2clvesgarlic,minced MarinadeIngredients juicef1freshlime dashfcayennepepper ¼cupfreshcilantr,chpped Directins: MixmarinadeingredientsinZiplcbag Addchickenandrefrigeratefr30minutes Mixlimejuice,tmates,nin,jalapen,yellwpepper,andcilantrinsmallbwlandsetsalsaaside Remvechickenfrmmarinadeandckngrillpanfr6M10minutesruntiljuicesrunclear Remvefrmgrillandsetaside Grillbrcclispearsngrillpanfr8M10minutes,turningfrequently AddspinachleavesandgarlictalargeskilletspritzedwithExtraVirginOliveOilvermediumheat Sautéspinachuntiljustwilted Dividethewiltedspinachntfurplates.Tpspinachwithchickenbreastandaddascpfsalsa Servebrcclispearsnside Serves4

6 GarlicRastedChicken Ingredients 1rastingchicken(4M5punds) 1smalltartapple,cred&quartered 1smallnin,quartered 3Tbspgarlicpwderrgranules 1Tbspturmeric,grund 1tspcumin 1/4tspcayenne 2TBSlwsdiumrganicchickenbrth ExtraVirginOliveOilfrspritzing Directins Preheatvent375 Rinsechicken&patdry Spritzentirechickenwithliveil Insertapple&ninintchickencavityandplacenrastingpanwithrack Mixbrthandspicesinasmallbwltmakeapaste Slatherpasteverchicken Rastchickenfr1 1½hursruntiljuicesrunclear Skinwillgetcrispy/crunchy Remvefrmvenandletstandfr10minutesbefrecarving Serves4M6 LemnyChickenwithPeppersandSweetPtates Ingredients 1tbsp.+2tsp.driedregan 3lbs.chicken(preferablybneMin) 1½lbs.sweetptates 1largenin,sliced 2lemns,quartered,seeded 2clvesgarlicminced ½tsp+½tspSalt ½tsp+½tspPepper Directins Preheatvent375degrees Mix1tbsp.regan,½tspsaltand½tsppeppergsprinkleverchicken Catlargerastingpanliveilgplacever2burnerssetnmediumheat Whenht,addchickengck,turningnce,untilbrwned,abut5minutesperside Remvechickenfrmpan Inlargebwltssptates,peppers,ninsandlemnswithgarlic,remaining2tsp.regan,½tsp saltand½tsppepper Addtrastingpangck,stirring,untilbrwned,8M10minutes Returnchickentpan Carefullycverwithfil Placeinvenandckuntilchickenisnlngerpinknearbnesandvegetablesaretender,30M40 minutes,thenserve 6

7 TurkeyChili Ingredients 1½tspliveil 1pundgrundturkey 1nin,chpped 2cupswater 1(28unce)cancrushedtmates 1(16unce)cankidneybeans drained,rinsedandmashed 1TBSfreshlymincedgarlic 2TBSchilipwder ½tsppaprika ½tspdriedregan ½tspgrundcayennepepper ½tspgrundcumin ½tspsalt ½tspgrundblackpepper Directins Heattheilinalargeptvermediumheat Placeturkeyinthept,andckuntilevenlybrwn Stirinnin,andckuntiltender Purinwater Mixintmates,kidneybeans,andgarlic Seasninchilipwder,paprika,regan,cayennepepper,cumin,salt,andpepper Bringtabil Reduceheattlw,cverandsimmer30minutes Serve OptinalMTpwithslicesfavcad ChickenStirVFry Ingredients Acuplefbnelesschickenbreastscutinstripsrcubes Organiclwsdiumveggiebrth(enughtcverbttmfpan) Ginger 1M2clvesgarlic ½ninslicedup Avarietyfrganicveggies:brccli,zucchini,summersquash,celery,greenrredpeppers,bkchyany cmbyulike,slicedinunifrmpieces. Directins Cverbttmfstirfrypanwithbrth Addnin,addsprinklefdriedgingerrgratedfresh,andmincedgarlicthenaddchickenandck untildne Addveggiesandtssuntildesireddneness Servenbrwnrice 7

8 8 BasilVLemnChickenBake Ingredients 3largechickenbreasthalves,cutinhalf 1largelemn 2largehandfulsffreshbasil Directins Heatvent350degrees Placechickeninbakingpan,saltandpepperttaste Squeezehalfflemnverchicken Slicetherlemnint6piecesandsprinkleverchicken Cverchickenwithbasil Sealpanwithaluminumfilandbakefr50minutes Serves4M6 RastedChickenwithSunVDriesTmatPest Ingredients 4skinless,bnelesschickenbreasts(abut2pundsttal) 1TBSextravirginliveil ¾cup,chpped,drainedsunMdriedtmatesinil 2garlicclves,crushed 6TBSpinenuts,lightlytasted 2/3cupextravirginliveil Directins Preheatvent400 F Makepest PutsunMdriedtmates,garlic,4TBSpinenutsand2/3cupilintfdprcessrandprcess tacarsepaste Setaside Arrangechickeninlargedish/rastingpan Brusheachbreastwithremainingil PlaceaTBSfredpestvereachbreast Usingbackfspn,spreadpeststhatitcversthetpfeachbreast Streremainderfpestinanairtightcntainerfruptaweek Rastthechickenfr30minutesruntiljuicesrunclear Servesprinkledwithremainingtastedpinenuts Serves4

9 9 ItalianChickenParmesan(sansthecheese) Ingredients TmatSauce 2TBSExtraVirginOliveOil 1largenin,finelychpped,1½cups 6clvesfgarlic,minced,abut2TBS 2cansfrganicwhlepeeledtmates(28z.each) 1½tspdriedbasil 1tspdriedregan ½tspsalt ¼tspcayennepepper 1bayleaf Chicken 6skinless,bnelesschickenbreasthalves 2cupsriceflur 2tspdriedregan 1tspsalt ½tspcayennepepper 2eggs ExtraVirginOliveil RicePasta Directins TmatSauce Indeepskilletheatilvermediumhighheat Addninandgarlicgckuntilverysft,abut10minutes Stirintmateswithpuree,basilregan,salt,cayenneandbayleaf,breakinguptmateswith spn Bringtasimmer.Reduceheattlwgsimmeruntilmixturethickensslightly,abut30minutes Remveanddiscardbayleaf Transfersaucetlargemeasurecuprbwlgsetaside Wipeskilletcleangsetaside. Chicken Preheatvent375degrees Onwrksurfacebetween2piecesfparchmentpaperwithmeatmalletrrllingpinpundeach chickenbreasthalft¼inchthickness Inshallwbwlcmbineflur,regan,saltandcayennepepper Inseparatebwladdeggs,beat Cateachchickenpiecewithflur,dipinteggsthencatagainwithflurmixture Placenungreasedbakingsheet,makingsurenttverlap Insameskilletusedtmakesauce,meltbutterwithilvermedMhighheat Addchickeninbatchesgck,turningnce,untilgldenbrwn,2M3minutesperside Transfereachpiecetungreased13X9bakingdish Pur2cupssauceverchickeninlargedish Bakeuntilchickenisdneandsauceisbubbly,abut15M20minutes Ckpastaaccrdingtpackagedirectins.Draingreturntpt Tsswithremainingsauce Serve

10 10 Beef,Pepper&MushrmKabbs Ingredients 1TBSfreshlemnjuice 1TBSextravirginliveil 1TBSwater 2tspDijnmustard ½tspchppedfreshregan ¼tspfreshlygrundblackpepper 1largered 12largemushrms 2cckedbrwnrlnggrainrice ¼cpinenuts,rasted Directins Inalargebwl,whisktgetherthelemnjuice,il,water,mustard,reganandblackpepper Addthesteak,bellpepperandmushrmstssingtcat Alternatelythreadthesteak,bellpepperandmushrmsneachf4metalskewers Setaside Preparethericeaccrdingtpackagedirectins Meanwhile,placethekabbsnthegrillvermediumcals Grilluncvered,turningccasinallyfr8t11minutesruntilameatthermmetermeasures145º (frmediumrare) Tastthepinenutsbyputtingtheminapanandcntinuallystirringthemuntilrasted Mixthetastedpinenutsinttherice Servethekabbsverthericemixture,allwing½criceperserving. Serve4 YummyMeatlaf FrmtheFatFlushPlanbyAnneLuiseGittleman Ingredients 4uncesfgrundmeat(beef,vealrturkey) ¼cupspinachchpped ¼cupnin,diced 1clvegarlic,minced 1/8teaspncayennepepper 1teaspnfreshparsley,chpped 1tablespnnsaltaddedMuirGlenTmatsauce Directins Preheatvent400 Placemeat,spinach,nin,garlic,cayenneandparsleyinbwlffdprcessrandblend Pressintminilafpan,glazetpwithtmatsauce Bakefrabut30minutes. Makes1serving

11 11 LambSkewerswithChickpeas Ingredients Skewers 9uncesleangrundlambrturkey 1nin,finelychpped 1TBSchppedfreshcriander 1TBSchppedfreshparsley ½tspgrundcriander ¼tspchilipwder Saltandpepper Chickpeamash 1TBSextravirginliveil 2garlicclves,chpped 1can(15z)chickpeas,drainedandrinsed ¼cupalmndmilk 2TBSchppedfreshcilantr Saltandpepper Directins Putlamb(rturkey),nin,herbs,spicesandsaltandpepperttasteinafdprcessr Prcessuntilthrughlycmbined Dividemixtureint8prtinsand,usingwethands,shapeeachprtinintasausageshapearunda wdenskewer(sakedinwatertpreventburning) Cverandchillfr30minutes Preheatagrillpanvermediumheatandbrushwithalittleil Ckskewersin2batches,turningccasinallyfr10minutes,runtilbrwnednallsidesand ckedthrugh Chickpeamash Heatilinapanandgentlysautégarlicfr2minutes Addchickpeasandmilk Heatthrughfrafewminutes Transfertafdprcessrandprcessuntilsmth Seasnttastewithsaltandpepper,thenstirinfreshcilantr Servetgetherwithskewers Serves4

12 12 FishLimeBake Ingredients ½lbfresh,wildcaughtfishfillets ¼cfreshsqueezedlimejuice 2TBScapers ¼cupfreshdill ¼cchppedscallins Directins Arrangethefishfilletsinabakingdish Sprinklewiththelimejuice,capers,freshdillandscallins Bake,cvered,at325ºFfr15M20minutesruntilthefishflakeseasily SpanishFishinPacket Ingredients Fil 1pundreadytrimmedgreenbeans 8anchvyfillets,ptinal 4largegarlicclves,minced 16stripsfthinlyslicedrastedredpeppers ½cuppittedchppedkalamatalives 2pundscdfilletsrSnapper,cutint4prtins Saltandpepper Scallins,chpped ¼flatleadparsley,chpped Oliveilfrdrizzling 1lemn,zestedandjuiced Directins Preheatvent400degrees Ripff4sheetsffil,eachalittleveraftlng Place¼fthegreenbeansinthecenterfeachsheetthentpwith2anchvyfillets(againptinal), ¼fthegarlic,¼ftherastedredpeppers,chppedlivesandcdrsnapperprtins Seasnthefishwithsaltandpepperandtpwithequalamuntsfthescallinsandparsley DrizzleextraMvirginliveilliberallyandequallyalngwithlemnzestandjuiceevenlyverthefish prtins Fldthetphalfverthefishandthensealtheedgestgetherandcreaseseveraltimes,makinga packetfreachfishtckin Arrangethepacketsnthebakingsheetandplaceinthehtven Bake20minutesruntilfishiscked Serves4

13 13 HalibutPapillteswithFennelandOlives Ingredients 1smallfennelbulb,stalksdiscarded 3mediumcarrts 1/3cupkalamatalives,slivered 2tspfinelygratedlemnzest 4tspfreshthymeleaves 2largegarlicclves,minced 3TBSextraMvirginliveil 4(8z)piecesfhalibutfillet Directins Placealargebakingsheetnbttmrackfvenandremveanytherracks.Preheatvent400 degrees Halvefennelbulblengthwise.Remvemstfcre,leavingenughintacttkeeplayerstgether whensliced Slicefennellengthwise,verythin Cutcarrtsdiagnallyint1/8inchthicksliceskeepingvegetablesseparate Blanchvegetablesseparatelyinsaltedbilingwatergfennel2minutesandcarrts1minute Refreshinabwlficewater,drainwell Tssfennelandcarrtswithlives,zest,thyme,garlic,liveilandsaltandpepperttaste. l(eachfishdneseparately) Tpwithfennelmixtureandthenfldverfiltenclsethefishandsealtheedgesbyfldingitver arundthepenends Bakeat400degreesfr15minutes

14 SalmnJambalaya Ingredients 2tspliverccnutil 2largefresh,wildcaughtsalmnfilets 1mediumnin,diced 1greenbellpepper,diced 1redbellpepper,diced ½cupdicedcelery 2TBSchppedgarlic ¼teaspncayennepepper ½teaspnninpwder Saltandgrundblackpepperttaste 2cupsckedbrwnrice 4cupsvegetablebrth 3bayleaves Directins Heatilinalargeptvermediumhighheat Lightlysautésalmn,abut3minutes Setasideinseparatedish Sauténin,bellpepper,celeryandgarlic Seasnwithcayenne,ninpwder,saltandpepper Ck5minutes,runtilninistenderandtranslucent Addrice,thenstirinvegetablebrth,bayleavesandsalmn Bringtabil,thenreduceheat,cver,andsimmer20minutes,runtilriceistender OptinalMstiringratedhrseradish 14

15 GrilledRsemaryVSalmnSpedini Ifyucanfind(rgrw)them,usesturdyrsemarybranches,strippedfleaves,asskewersfrthese Mediterraneankebabs.Oilyurgrillwelltpreventsticking,dn'tmvethekebabsarundunnecessarily,and keepaclseeyenthefiretavidflaremups.makeitameal:servewithagreeksalad(minusthefetaand vinegar)andbrwnriceflavredwithcapersandfreshparsley. Ingredients 2tspmincedfreshrsemary 2tspextraMvirginliveil 2clvesgarlic,minced 1tspfreshlygratedlemnzest 1tsplemnjuice ½tspkshersalt ¼tspfreshlygrundpepper 1pundcenterMcutwildcaughtsalmnfillet,skinnedandcutint1Minchcubes 1pintcherrytmates Directins PreheatgrilltmediumMhigh Cmbinersemary,il,garlic,lemnzest,lemnjuice,saltandpepperinamediumbwl Addsalmngtsstcat Alternatingthesalmnandtmates,divideamngeight12Minchskewers Oilthegrillrack Grillthespedini,carefullyturningnce,untilthesalmnisckedthrugh,4t6minutesttal Serveimmediately 15

16 Vegetarian Meals BlackBeanQuinaChili Ingredients 1lbgrundturkeybreast 1mediumrganicnin,chpped 2tspsalt 1rganiczucchini,chpped 2clvesrganicgarlic,minced 2tspcumin 1tspdriedregan ¼tspcayenne ¼tspcinnamn 2/3cupquina,rinsedinwarmwater 1canrganictmatsauce,lwsalt(abut2cups) 1canrganicdicedtmates 1cupwater 2M15zcansrganicblackbeans,rinsed&drained Directins Warmptvermediumheat Addnin&meattskilletandbrwn Addsalt,garlic,zucchiniandspicesandsauté5M10minutes Stirinrinsedquina Addtmatsauce,tmatesandwater Simmer20minutes Addbeanstptandsimmeranther15minutes Makes6M81cupservings Garnishasdesiredandallwedinplan 16

17 RedLentilPastaSauce Ingredients 2crganicvegetablebrth 1credlentils 4TBSextravirginliveil 4carrts,gratedrminced 1M2celerystalks,finelychpped ½bulbfennel,finelychpped 1mediumnin,finelychpped 1M24zcancarselychppedtmates(IuseMuirGlenOrganicwithbasilryucanusetheMuirGlen OrganicFireRastedfrabitfakick) ½t1csalsa(strebughtrhmemade) 3TBSfreshbasil,finelychpped Directins Insmallpt,bringvegetablebrthtabil Stirinthelentilsandsimmeruntilckedthrugh Theywillturnyellwandbeverysft,almstmushy Meanwhile,inalargepan,sautéthecarrts,celery,fennelandninintheliveiluntiltender Stirinthetmatesandsalsaandckuntilheatedthrugh Addckedlentils,stirtheminandmixuntilheatedthrugh Stirinfreshbasilandmixwell Serveveryurfavritericepasta VegetarianLentilSup Ingredients 1tspil 1nin,diced 1carrtsliced 4cupsvegetablebrth 1cupdrylentils ¼tsppepper ¼tspdriedthyme 2bayleaves Dashsalt 1TBSfreshlemnjuice Directins Inalargept,sautétheninsandcarrtintheilfr3M5minutesuntilninsturntranslucent Addthevegetablebrth,lentils,pepper,thyme,bayleavesandsalt Reduceheattasimmer Cverandckuntillentilsaresft,abut45minutes Remvebayleavesandstirinlemnjuicebefreserving Serves4 17

18 18 Vegetable Dishes GrilledVeggiesandRice Ingredients 2cupswater ½cupbrwnrice ¼cupwildrice ¼cupquina Peppers(red,yellw,range,green) Onins Zucchini Asparagus Brccli Cauliflwer Carrts PrtabellaMushrmCaps Directins Cmbinequina,andricesintmediumptwithwater Bringtbilthensimmerfr20minutes Drizzlevegetableswithliveil Grillvegetablesuntiltender Serveverricemixture Optinal prtein GrilledVeggies Ingredients ¼cupgrapeseedil Juicef½lemnrlime 1M2glvesgarlic(minced) Otherspicesttaste Varietyfrganicveggies:zucchini,summersquash,sweetptat,asparagus,green,redryellwpeppers, nin,mushrmsetc. lengthwise Directins Mixthe1stthreeingredientstgetherandthenbrushntheveggiesandletsitabit. Placenmediumgrillletckuntil FrthemushrmsIslicet

19 19 SpaghettiSquash Ingredients 1spaghettisquashcutinhalf,seedsremved Cinnamn Directins Placethesquashhalvescutsidedwninaglassbakingdish(Isplashsmebrtharundthem) Bakeat375 Ffr30minrsuntilfrktender Withafrkseparatethespaghettipulpfrmtheskinandplaceinbwl Sprinklewithcinnamn Salads & Sides Tabbuleh Ingredients Generus1cupquina 2½cupswater 10vineMripenedcherrytmates,seededandchpped 3Minchcucumber,diced 3scallins,chpped Juicef½lemn 2TBSextravirginliveil 4TBSchppedfreshmint 4TBSchppedfreshcilantr 4TBSchppedfreshparsley Saltandpepper Directins Putquinaintamediumpanandcverwiththewater Bringtabil,thenreduceheat,cverandletsimmerverlwheatfr15minutes Drainifnecessary Letquinaclslightlybefrecmbiningwiththeremainingingredientsinasaladbwl Seasnttastewithsaltandpepperbefreserving Serves4

20 EasyHummus Ingredients 2garlicclves 1M15zcanchickpeas,drained(reserveliquid) 1TBSextravirginliveil 1tspsalt 3TBStahinipaste Juicef1M2lemns Directins Withbladeffdprcessrrunningdrpingarlic Addchickpeas,liveil,salt,tahini,andlemnjuice Blenduntilsmth Addreservedliquidtthinuthummustpreferredcnsistency StrawberryVAvcadSalsawithCinnamnTrtillaChips Ingredients 2tspgrapeseedil 2tspgrapeseedrliveil 6brwnricetrtillas 2tspsteviamixedwith1/2tspcinnamn 11/2ripeavcad,finelychpped 2TBSfreshcilantr,finelyminced& 2TBSscallin,finelyminced 2tspfreshsqueezedlimejuice 1cfinelychppedstrawberries Directins Cutinttriangleswithpizzacutterandscatternckiesheet Bakein350 venfr10minutesuntilcrispy Remvefrmvenandsprinklewithcinnamnmixture Optinal givethemadashfseasalttenhanceflavr Mixremainingingredientsfrsalsa 20

21 QuinaSalad Ingredients 2cupsrganicchickenbrth 1cupquina 2M3TBSextravirginliveil ½tspseasalt(rttaste) ½tspcrackedpepper(rttaste) 1greenapple,credanddiced 1mediumtmat,chpped Directins Bringchickenbrthtbilinmediumsaucepan Addquinaandreducetsimmerfr20minutes Letcl Placecledquinainbwl Addremainingingredients Optinal addrastedpeepersandservevermixedgreensalad FreshBerryVTunaSalad Ingredients FreshBerryPureeSaladDressing: GrapeSeedOilasneeded HandfulfBlueBerries Juicefrm1/2freshlemn Dashseasalt/pepper Salad: Mixedgreens ½avcad Sprinklefsunflwerseeds Smallrednin,diced SingleMservecanalbacrewhitetunainwater Directins Putsaladingredientstgether Pureeingredientsandpurversalad FrasweeterdressingaddadashfStevia 21

22 22 OrangeQuina Ingredients Quina Greennins Peas Currants Parsley OrangeZest Garlic SeaSalt Cinnamn CurryPwder Almnds ExtraMvirginliveil Lemnjuice Directins Thissa Nexactamuntsarenecessary Justaddtheveggiesyuhaveavailable. MarinatedArtichkeSalad FrmtheFatFlushPlanbyAnneLuiseGittleman Ingredients 2cans(13M15z)artichkeheartsinwater(rTraderJesfrzenartichkehearts1bag) 1clvegarlicminced 4tablespnsflaxseeil ¼cuplemnjuice(evenbetterwithlimejuice) 1½tablespnsapplecidervinegar ½teaspncayennepepper Greensfrgarnish Directins Drainthecannedartichkeheartsandrinsewellwithwater. Place4artichkeheartsinalargebwlandmashwiththegarlic Stirintheflaxseedil,lemnrlimejuice,vinegarandcayennepepperandmixwell. Quarterremainingheartsandmixwellwiththedressing Refrigerateatleastnehur, Arrangenbedfgreensandserve Serves4

23 23 GrilledShrimpGreekSalad Ingredients 6TBSfreshlemnjuice 7TBSextravirginliveil 1TBS+2tspfinelychppedfreshregan 2garlicclves,minced 1pintcherrytmates ½Englishcucumber,cutint½inchpieces ½smallrednin ½cupkalamatalives Lettuce(rmainerbabygreens) 1lblarge(20M24perlb)shrimp,shelledanddeMveined Directins Makedressing:Whisktgether4tbsp.lemnjuice,6tbsp.il,1tbsp.regan,halffgarlicandsalt andpepperttaste. Marinateshrimp:whisktgetherremaining2tbsp.lemnjuice,2tsp.reganandgarlicinalarge bwl.stirinshrimpuntilwellcatedandmarinateatrmtemperature10minutes. Grillshrimp:Addremainingtablespniltshrimpandtsstcat.Thread4shrimplengthwise, eachfacinginsamedirectin(sshrimpwilllayflatngrill),neachskewerwithutcrwding. Seasnshrimpwithsaltandpepper.Grillshrimpuntiljustckedthrugh,abut2minutesneach side. CmbineCherrytmates,cucumber,ninkalamatalive(whle)andlettuceanddressing.Serve withshrimpntp. Tapenade Ingredients 20pittedKalamatalives,carselychpped 1TBScapersMrinsed,drained,andchpped 1tspfreshlemnjuice 2tspliveil ½tspanchvypaste(ptinal) Freshcrackedblackpepper Directins CmbineKalamata,lives,capers,lemnjuice,liveil,anchvypaste(ptinal),andpepper Mixwellandrefrigerate Usewithintwweeks Servewithricecrackers

24 24 Breakfast, Drinks and Dessert TheMckit(amckmjit) Ingredients 1½uncesffreshsqueezedlimejuice 1½unceslightagavenectar 5mintsprigs,finelysliced ClubsdarPellegrinwater Directins Muddlemintsprigsinaglasswithfreshsqueezedlimejuice Addagavenectar Addabut4M6uncesfPellegrinwater/clubsda Stir Addextramintifdesired Serves1 PrteinPancakes Ingredients 11/3ccnutmilk 3eggs 2TBSflaxmeal 2scpsArbnneEssentialsVanillaPrteinPwder 1cupglutenfreepancakemix Directins Mixallwetingredientstgether Blendindryingredients CknskilletwithCcnutil Variatin:Lemn/rangerindandtheirjuicefracitrustaste ArbnneIceCream Ingredients 2scpsfArbnneEssentialsVanillarChclateprteinpwder, 9zfRiceMilk(CcnutrAlmnd) 1scpfArbnneEssentialsDailyFiberBst Directins Mixfirst3ingredientsandletsitfr10M15minutes Addany/allftheremainingingredients Purintppsiclemldsandfreeze Optinaladdins Strawberries,blueberries,blackberries,nuts... blendfreshmintleavesandcutafitchewfr"chclatechips"...tmakemintchclatechip Almnds

25 Acknwledgments AspecialthankyutENVPLisaMcDulinfrinspiringthedevelpmentftheFitVP stbe RecipescntributedbythefllwingArbnneIndependentCnsultants: NatalieCannady CindyCichanwicz AnnGustafsn JuleeHunt SuzyHutchinsn RannKeeven BethKeyse LisaMenning JulieNeri MartinaRdini CrystalStrey MindiWilliams 25

Meal Diva :!Healthy,!common.sense!meals!for!active!families!

Meal Diva :!Healthy,!common.sense!meals!for!active!families! Monday CilantroShrimp Serving:½cupshrimpwithplentyofcarrotsandasidesalad You llneed: Cuttingboardandknife Measuringspoons Largeskillet Plate Prep:5minutes Cook:15minutes 1½lbs.shrimp 2cupsfreshcilantro,chopped