Here you go, 8weekchallenge.com

Size: px

Start display at page:

Download "Here you go, 8weekchallenge.com"

Chrystal Turner
5 years ago
Views:

1 8vveekchallenge.com

2 We couldn t be more honoured and excited to help you start your journey into the Challenge Friendly lifestyle. This quick guide will give you our favourite Challenge Friendly recipes that are absolutely delicious not to mention quick and easy to make. Remember all of our recipes are free from added sugars and use whole ingredients found in any grocery store. Our goal is to make living a healthy life as simple as possible. There is no pills, shakes or gimmicks over here, just real life solutions for busy peeps just like us. Here you go,

Broccoli and Goat Cheese Frittata Serves 4 8 large eggs 3 tablespoons water 2 teaspoons broth 15 cherry tomatoes, sliced (about 1 cup) 2 cups chopped cooked broccoli 1/4 teaspoon salt Freshly ground

3 Broccoli and Goat Cheese Frittata Serves 4 8 large eggs 3 tablespoons water 2 teaspoons broth 15 cherry tomatoes, sliced (about 1 cup) 2 cups chopped cooked broccoli 1/4 teaspoon salt Freshly ground black pepper 1/2 cup goat cheese, crumbled Add the eggs and water and whisk well. In a medium ovenproof nonstick skillet heat the broth over a medium flame. Add the onion and cook until it begins to soften, about 5 minutes. Add the broccoli and cook for another 2 minutes. Season with salt and pepper. Pour the egg mixture over the vegetables in the skillet covering them evenly. Reduce the heat to medium-low, cover, and let cook until the egg mixture has set around the edges but is somewhat liquid in the middle, about 8 minutes. Sprinkle with the cheese. Meanwhile, preheat the broiler. Place the skillet under the broiler about 2 inches from the heat until the surface is set and golden brown, 1 to 2 minutes. Be careful not to overcook or the egg mixture will become tough.cut the frittata into 8 wedges and serve.

Chocolate Almond Granola Makes 3 cups ½ cup per serving ⅓ cup melted coconut oil ⅓ cup date butter ⅓ cup unsweetened cocoa powder ½ teaspoon sea salt 2 cups old fashioned whole, rolled oats ¼ cup

4 Chocolate Almond Granola Makes 3 cups ½ cup per serving ⅓ cup melted coconut oil ⅓ cup date butter ⅓ cup unsweetened cocoa powder ½ teaspoon sea salt 2 cups old fashioned whole, rolled oats ¼ cup hemp seed hearts ¼ cup chia seeds 1 ½ cups unsweetened, large flake coconut ½ cup raw, unsalted almonds, chopped Preheat the oven to 350 degrees. In a large bowl, stir together the coconut oil, date butter, cocoa powder, and salt until well combined. Add the oats, coconut, hemp seeds, chia seeds and almonds, stirring again until the oats and coconut flakes are well coated. Spread into a single, even layer on a baking sheet lined with parchment paper or a silpat. Bake for minutes, giving it a stir and a flip about half way through. Remove from the oven, and allow to cool completely. Store in a tightly sealed container for 1-2 weeks.

Roasted Red Pepper and Cauliflower Soup Serves 6 3-4 red peppers roasted 4 whole garlic cloves 1 teaspoon olive oil 1 head steamed cauliflower 1-2 cups vegetable broth (depending on how thick you

5 Roasted Red Pepper and Cauliflower Soup Serves red peppers roasted 4 whole garlic cloves 1 teaspoon olive oil 1 head steamed cauliflower 1-2 cups vegetable broth (depending on how thick you like it) Sea salt Pepper 1 teaspoon Cajun spice Preheat oven to 400 F. Line a cookie sheet with parchment paper, and roast red peppers, garlic and olive oil for roughly 45 mins. Take out and purée peppers and garlic with half of the steamed cauliflower and spices. Once the mixture is smooth, add the vegetable broth and bring up to a boil and simmer for roughly mins. Mash in the remaining cauliflower into chunky pieces.

Tuna Concoction Serves 2 Drained can of tuna (packed in water) ¼ cup chic pea s (drained) A little feta cheese Chopped red pepper Cucumber slices 1 tbsp olive oil

6 Tuna Concoction Serves 2 Drained can of tuna (packed in water) ¼ cup chic pea s (drained) A little feta cheese Chopped red pepper Cucumber slices 1 tbsp olive oil Balsamic vinegar Mix all ingredients together and go nuts, this will be your favorite meal! You can also added red pepper or any veggies. Serve inside Challenge Friendly wrap.

Stuffed Bruschetta Chicken Serves 4 4 boneless skinless chicken breasts ½ cup feta cheese 1 tablespoon olive oil 1/2 teaspoon basil 1/2 teaspoon oregano 1/2 teaspoon garlic powder 2 cups bruschetta

7 Stuffed Bruschetta Chicken Serves 4 4 boneless skinless chicken breasts ½ cup feta cheese 1 tablespoon olive oil 1/2 teaspoon basil 1/2 teaspoon oregano 1/2 teaspoon garlic powder 2 cups bruschetta mixture or marinara sauce Preheat oven to 375 F. Butterfly chicken (cutting the chicken lengthwise creating a pocket). Mix feta, oil, and spices in small bowl. Stuff chicken with feta mixture, and fold chicken back together. Line a baking dish with non-stick foil. Place stuffed chicken in baking dish, and pour bruschetta over. Bake for 35 to 40 minutes until chicken browns. This recipe is amazing, you must make it!

Cajun Lentil Gumbo Serves 4-6 2 tablespoons olive oil 1 onion chopped 1 red pepper chopped 1 zucchini chopped 2 sweet potatoes, chopped One can of tomatoes (diced) (798ml) 3 cups vegetable stock 2

8 Cajun Lentil Gumbo Serves tablespoons olive oil 1 onion chopped 1 red pepper chopped 1 zucchini chopped 2 sweet potatoes, chopped One can of tomatoes (diced) (798ml) 3 cups vegetable stock 2 tablespoons Cajun spice 1 tablespoon Paprika 1 cup dried lentils Hot sauce as desired (optional) Heat olive oil and sauté onion, red pepper, zucchini, sweet potato until cook until slightly tender. Add diced tomatoes, chicken stock, Cajun spice, paprika and bring to a boil. Add dried lentil and simmer in large pot for 1 hour on low heat. Serve over top of brown rice or quinoa!

Challenge Friendly Cookies Makes roughly 24 cookies 1 1/2 cups ground almonds 1 cup medjool dates, pitted (about 12 or 18-20 regular pitted dates) 1 egg 1/4 teaspoon salt 1/2 teaspoon baking soda 1

9 Challenge Friendly Cookies Makes roughly 24 cookies 1 1/2 cups ground almonds 1 cup medjool dates, pitted (about 12 or regular pitted dates) 1 egg 1/4 teaspoon salt 1/2 teaspoon baking soda 1 teaspoon cinnamon 1 teaspoon vanilla extract Preheat the oven to 350 F and line a baking sheet with parchment paper or a silpat. In the bowl of a food processor fitted with an S blade, process the 1 cup dates and ground almonds together until a crumbly texture is formed. Add in the salt, baking soda, cinnamon, vanilla, and egg and process again until the batter is completely smooth, a little stickier than traditional cookie dough. Spoon the batter onto a lined baking sheet, and use your hands to roll into a ball and press with a fork to flatten. (Tip: Wet your hands and fork with water to prevent sticking!) Bake at 350 F for 8 minutes, or until the edges are slightly golden. Allow to cool on the pan for 10 minutes. Store in refrigerator.

Chocolate Fudge Makes 18 squares 2-3 per serving 1 1/4 cup cooked black beans drained 1/2 cup cocoa powder 1/4 cup 100% natural smooth almond butter 2 tablespoons coconut oil melted 15-18 pitted

10 Chocolate Fudge Makes 18 squares 2-3 per serving 1 1/4 cup cooked black beans drained 1/2 cup cocoa powder 1/4 cup 100% natural smooth almond butter 2 tablespoons coconut oil melted pitted dates (soaked in hot water to soften) 2 teaspoons vanilla extract Pinch of sea salt Blend together all ingredients in your food processor until perfectly smooth!!! Press in a loaf lined with baking parchment and place in the fridge for an hour before slicing in to 18 squares. Store in the fridge for up to a week in a seal tight container or freezer for up to a month.

Apple Cinnamon Pancakes

Apple Cinnamon Pancakes Pumpkin Oatmeal Breakfast Smoothie 1/4 cup dry rolled oats 3/4 cup almond milk 1/2 cup pumpkin puree 1 frozen banana 1/2 teaspoon ground cinnamon 1/4 teaspoon ground ginger 1/4 teaspoon vanilla extract