2012 Flavilicious Fitness. All Rights Reserved 1

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1 2012 Flavilicious Fitness. All Rights Reserved 1

2 Thank you for grabbing your FREE copy of my Flavilicious Cooking & Recipe Guide, the Beginner Edition. Give yourself a pat on the back for wanting to invest in yourself and your health. I want you to enjoy your meals and do so without the added weight gain so you can stay lean and fit all year long. You can have your cake and eat it too, and the only thing you NEED to do is say NO more than YES. Give it a try with me, Would you like whip cream on your peppermint mocha? How about some real chocolate shavings? And you have to try our freshly baked eggnog cupcakes, they are only around for the holiday season. NO, thank you! Phew, that was easy. And that is how incredibly easy it really is. Don t believe me? Give it a try next time. You ll be surprised how empowered you feel. Here is another trick to surviving the holidays ; make 90% of your meals healthy. EASY again and in a minute I will give you some great tasting, simple to make, and super healthy recipes that will make the 90% seem effortless. Let s do the math. If you eat 4 meals a day, and there are 7 days in a week, that means you need to eat 25 out of 28 meals SPOT ON! What? That is stupid easy. If you eat 5 meals a day, which is what I recommend, that makes 31 meals out of 35 that need to be healthy Flavilicious Fitness. All Rights Reserved 2

3 Now, this doesn t mean you go ALL-OUT eating junk and stuffing yourself like you would your turkey, but you do have some room there to enjoy some treats. Last rule: Eat things with a nutritional value. This doesn t mean that you can t have your treats, this means that you are putting things in your body that your body can utilize. Does chocolate have some nutritious value? Yes and the darker the better. Does a candy cane? NO. Skip those sugary treats. That s it, 3 simple rules: Say NO more than Yes, Make 90% of your meals healthy, Eat things with a nutritional value. Now that we have the keys to staying lean throughout the year, let s dive into our cookbook & recipe guide! Check out my bio on my blog: Oh ya, I have included a 90 minute cooking video with one of Toronto s top chefs, Amy Stoddart, that helped me with these delicious recipes. Learn from the pro - she has the coolest tips to help you cook with confidence! You can find her at Happy Eating and Cooking! 2012 Flavilicious Fitness. All Rights Reserved 3

4 Lemon Dill Salmon (makes 4 servings) 1 bunch dill (1/4 cup chopped) 1 lemon, zested and sliced 1 tbsp extra virgin olive oil sea salt & cracked black pepper 2 salmon pieces (4 if using small) 1. Using foil big enough to make a pouch, lay lemon slices onto foil. Lay fish on top. Sprinkle lemon zest, a bit of chopped dill, sea salt and pepper, and drizzle oil on top (oil is optional). 2. Gather edges together and fold over to create a seal - see video on beats pouch. 3. Bake at 350F for minutes depending on size. Fish is done when opaque and flakey. If using a baking dish, cover and fold securely. Note: You can add just about any vegetable here. I added carrots, onion and shredded zucchini. You can also omit the lemon and add spinach. This recipe is great for any type of fish. Nutrition 1oz Calories 58 Protein Fats 6g 3g 2012 Flavilicious Fitness. All Rights Reserved 4

5 Mahogany Beef Stew (makes 6 servings) 4 tbsp grapeseed oil 3 1/2 lb. boneless beef chuck roast, trimmed and cubed into 2 1/2 inch pieces 2 1/2 cups chopped onions 1 x 28 oz can diced tomatoes with Italian herbs, undrained 1/2 cup hoisin sauce or Worcestershire 2 bay leaves 2 lb. mix winter veggies (turnip, carrots, celery root) peeled & diced Small handful of chopped parsley to garnish sea salt and fresh cracked black pepper to taste 1. Heat about 3 tbsp oil in large pot over high heat. Season meat with salt and pepper. Sear in batches, removing each batch and setting aside when golden on all sides. 2. Reduce heat to medium and add a splash more oil, if needed. Sauté onions with a pinch of salt until just turning golden and sweet. 3. Transfer meat back to pot. Add 1 cup wine, tomatoes with juices, hoisin sauce and bay leaves. Bring to boil then reduce heat to low simmer. 4. NOTE: you can stop here and store the stew in the fridge and cook 1-2 days later. 5. Cover and simmer gently 45 minutes, stirring occasionally. Add carrots and remainder of wine. Simmer 30 minutes more. Uncover if necessary to reduce liquid. 6. Taste and adjust for seasoning Flavilicious Fitness. All Rights Reserved 5

6 SLOW COOKER This recipe works beautifully in a slow cooker. Use any setting (4-8 hours). Follow same instructions as above, transferring to slow cooker at step 3. Add veggies and remainder of wine in final 1 1/2 hours. Nutrition 1 cup Calories 200 Protein 28.5g Fat 10g * No vegetables are counted as calories with any recipe* 2012 Flavilicious Fitness. All Rights Reserved 6

7 Cream-less Cream of Broccoli Soup (makes 6-8 servings) 3 tbsp grapeseed or coconut oil 1 onion, finely chopped 1 tbsp minced garlic 2 shallots, finely diced 2 tbsp chopped fresh thyme pinch of sea salt and fresh cracked pepper 5 cups broccoli florets (frozen) 3 cups spinach (frozen) 1L vegetable broth (organic or homemade) Nutrition Free food 1. In a medium sized stockpot, sauté onions and shallots in oil, over medium heat until translucent. 2. Add garlic thyme. Sauté until mixture is fragrant and garlic has mellowed but should not turn golden (about 1 minute) 3. Add broccoli and spinach and toss well. Cover with lid and let steam for a minute or two, then add 3 cups of stock, setting aside remaining cup. 4. Cover again and bring just to a boil, reduce heat and simmer just to soften broccoli (2-3 min). You do not want to lose the bright green color of the broccoli or spinach, so do not overcook. 5. Remove from heat and in three batches ladle the soup into a blender. Blend until smooth. Note: soup freezes well 2012 Flavilicious Fitness. All Rights Reserved 7

8 Chimichurri Sauce (yields 2 cups) 1/2 cup extra virgin olive oil 1/4 cup red wine vinegar 4 garlic cloves, minced 1/4 cup - 1/2 cup green onion, finely chopped 1/3 cup finely chopped parsley or cilantro or mix 1 tbsp oregano, finely chopped pinch of red pepper flakes pinch of sea salt and cracked pepper 1. Whisk together oil and vinegar, and then mix in remainder of ingredients. Sauce is best when it sits for a few hours to let flavors intensify. Note: You can add to vegetables, roasted meats, poultry and grilled seafood. Nutrition 1 tbsp Calories 135 Fats 14g *Vegetables are not included in calorie count for any recipe* 2012 Flavilicious Fitness. All Rights Reserved 8

9 Oven Roasted Beef Tenderloin (serves 6-8) 1 tenderloin roast, trimmed and tied Grapeseed oil sea salt and pepper Nutrition 4oz Calories 202 Protein 32g Fat Pre-heat oven to 425F convection with a roasting tray in it. 2. Lightly oil and generously season all sides of the tenderloin. 3. Line the heated roasted pan with foil and lightly oil. Place tenderloin on tray and into oven (middle rack). 4. Roast for minutes, depending on the desired level of doneness. Use meat thermometer, inserted into the middle of the roast and follow the chart below. 5. Let roast rest, lightly tented in foil for 5-10 minutes before carving. Note: Always remove your roast 5-10 degrees early from desired doneness temperature. Rare Medium Rare Medium Med-Well Well Done F F F F 150F Cauliflower Three Ways 2012 Flavilicious Fitness. All Rights Reserved 9

10 Cauliflower Mash 1 head of cauliflower 1-2 knobs of organic butter (or 1 tbsp evoo or coconut oil) Sea salt and pepper Chopped fresh herbs of your choice (ex. parsley, dill, chives) 4 cloves of roasted garlic (cut top off, add a drizzle of oil and place in foil. Roast 425F for 1 hour) 1. Remove core of cauliflower and break apart into 8-10 fairly even sized pieces. 2. Place into a large pot of salted boiling water and boil until extremely tender when pierced with a knife. 3. Remove from heat and drain. Transfer to food processor (or use a potato masher with the cauliflower placed back in pot). Add roasted garlic, 1 knob of butter and a sprinkling of pepper. Pulse until fairly smooth, like the consistency of mashed potatoes. 4. Taste and season with your liking. Stir in fresh herbs, if using Flavilicious Fitness. All Rights Reserved Nutrition 1 cup Calories 120 Fats 14g 10

11 Cauliflower Rice 1 head of cauliflower 1 tbsp grape seed or coconut oil 1 tbsp minced garlic 1/4 cup chopped fresh herbs (parsley, dill, chives, rosemary etc.) Sea salt and pepper to taste 1. Remove core of cauliflower. Grate cauliflower using the large side of a box cheese grater, the grating attachment in a food processor or simply by pulsing in a food processor, until it reaches the size (approximately) of rice grains. 2. Heat oil in a large skillet. Add garlic and sauté just until edges begin to have some golden color. 3. Add cauliflower and sauté just until softened. Season with salt and pepper and sprinkle with fresh herbs or chimichurri sauce. * Do not count calories in coconut oil as your body utilizes this fat well* 2012 Flavilicious Fitness. All Rights Reserved Nutrition 1 cup Calories 120 Fat 14g 11

12 Roasted Cauli-florets 1 head of cauliflower 2-3 tbsp grapeseed or coconut oil 2 tsp coriander seed, freshly ground 1. Preheat oven to 425F convection or 450F regular. Line a bake sheet with foil. 2. Remove core from cauliflower and cut into very small florets (about size of loonies, quarters and nickels). A variety is nice. 3. Toss florets in a large bowl with just enough oil to coat evenly. Season with salt, pepper and coriander seed. 4. Transfer to bake sheet and bake until golden around edges (just before you think they may start to burn). Enjoy them like popcorn or as a side to any main dish! Nutrition 1 cup Calories 120 Fat 14g 2012 Flavilicious Fitness. All Rights Reserved 12

13 WHOLE LEMON & HERB ROAST CHICKEN (serves 4) 1 whole chicken 1 large handful of mixed fresh herbs (ex. rosemary, sage parsley) 1 lemon, organic 1-2 tbsp grapeseed oil Sea salt and pepper Nutrition 3oz Calories 180 Protein 27g Fat 7g 1. Preheat oven to 425F. Finely chop herbs, zest lemon and cut the lemon into wedges. 2. Rinse out inner cavity of chicken and pat dry with paper towel. 3. Brush a roasting rack with oil and place in roasting pan. Lay your chicken on the roasting rack with legs facing away from you. Gently separate the skin from the breast meat (at the opening of the neck) without breaking it. Push herb mix as far down as possible to coat as much breast as you can. 4. Rotate chicken to have legs face you. Score the skin (but not the meat) and separate the skin from the meat. 5. Sprinkle any remaining herb mixture over the chicken and rub with oil. Pop lemon wedges into the cavity. 6. Roast Chicken for about 1 1/4 hour to 1 1/2 hour, depending on the size. Chicken is done when juices run clear, or an internal temperature of 170F has been reached, using a meat thermometer. Note: For more even cooking, bring your chicken to room temperature for 1 hour before roasting. Save the roasted bones for homemade chicken stock. Gather in freezer until you have enough Flavilicious Fitness. All Rights Reserved 13

14 ROASTED ROOT VEGETABLES (makes 6-8 servings) 1/2 small butternut squash 2 small sweet potatoes 3 medium sized beets 1 small red onion 2 parsnips 2 cups trimmed and halved Brussels sprouts 1 head garlic, separated into unpeeled cloves 1/2 cup extra virgin olive oil 2 tbsp chopped fresh herbs (thyme, sage, rosemary all work nicely) Sea salt and pepper Nutrition 1 cup Calories 210 Protein 2g Fat 14g Carbs 13g 1. Preheat oven to 425F. Place roasting pans in oven to preheat. 2. Peel and dice the butternut squash, sweet potatoes and parsnips. They should be of even size, about 1 inch cubes. These can be mixed together in a medium sized bowl. 3. Peel and quarter red onion (leave root in tact), adding to the above bowl along with the peeled garlic cloves. 4. Peel and dice the beets and place into a separate bowl. 5. Drizzle oil among diced vegetables; add the fresh chopped herbs and season with salt and pepper. 6. Wrap the beets in a double-layered pouch of foil, tightly sealed. 7. Remove roasting pan from oven and add vegetables Flavilicious Fitness. All Rights Reserved 14

15 8. Bake all vegetables for 15 minutes. Then, stir (not the beets) and if edges are golden, reduce to 375F. Continue to bake minutes, until vegetables are golden and cooked through, but not mushy. 9. Transfer to a serving bowl and garnish with any remaining chopped herbs. Fats from oil and carbs from sweet potato only counted Note: Take out sweet potatoes if cutting carbs for this meal 2012 Flavilicious Fitness. All Rights Reserved 15

16 KALE CHIPS (makes 4 servings) 1 head kale extra virgin olive oil sea salt and fresh black pepper 1. Preheat oven to 425F convection or 450F regular bake. 2. Tear kale leaves from stems. Discard stems. Further break down leaves into 3- inch size pieces. 3. Brush or swirl a small amount of oil (1 tsp) onto the sides of a large mixing bowl. 4. Toss kale around the bowl, allowing the leaves to become coated with the oil. Add a bit more if needed. You want a light coating without any bare spots but not greasy. 5. Sprinkle with salt and pepper and toss again to blend evenly. 6. Bake for 3-6 minutes (this depends on water content in kale and size) 7. Kale pieces are ready when they have crisped and are starting to golden at the edges and thin parts. 8. Let cool and enjoy. Note: Store kale chips at room temperature in a tightly sealed container. When the weather is humid, your kale chips may not retain their crispy texture so consume right away. Nutrition 1/2 cup Calories 70 Fat 6g 2012 Flavilicious Fitness. All Rights Reserved 16

17 HERB PESTOS FROM SCRATCH Herbs can be chopped finely and mixed with a bit of water or oil to make them a thick paste and transferred into ice cube trays for freezing. Once frozen, pop out herb mixtures and store in labeled zip lock bags in the freezer. Pestos are a great way to use leftover herbs and fun because you can adjust the ratio of garlic to herb to oil to your personal preferences. The same method can be applied to any herb. Place all ingredients together in a blender (garlic on the bottom). Put lid on top and start blending. Drizzle in oil until desired consistency is reached. Store in fridge for 3 weeks or freeze. Pesto can be brushed on pre-seasoned (salt & pepper) meats and poultry while grilling indirectly over medium heat. Brush fish with pesto and bake. Brush onto poultry and bake. Fold pesto into cooked rice dishes and/or legume dishes (1 tbsp at a time) or even on a cob of corn. Toss cooked vegetables in pesto for added flavor. Basic Herb Pesto - Basic Pesto 1 handful basil (any herb) about 1-2 pkg. at the grocery store 2 small cloves of garlic, peeled A generous pinch of sea salt and one of fresh cracked pepper 1/2-1 cup extra virgin olive oil Mix all up in a blender. * Great for chicken, fish, beef and lamb. Nutrition 1tbsp Calories 117 Fat 14g 2012 Flavilicious Fitness. All Rights Reserved 17

18 PESTO TOSSED STEAMED VEGGIES (makes 2-4 servings) 2 cups vegetables (baby carrots, frozen veg mix, green beans, asparagus, zucchini etc.) 1-2 tbsp basil pesto or any herb pesto sea salt and pepper to taste Nutrition Calories 80 1/2 cup Fat 7g 1. Make a basic herb and garlic paste using basil. Drizzle in olive oil and continue to pulse until oil just covers herb paste, creating a basil pesto (nut and dairy free). 2. Steam vegetable for about 4 minutes. Transfer to a bowl and toss with about 1 tbsp of pesto. Season to taste. Note: This recipe is great with many veggies. In a pinch, it s a fantastic way to make a frozen vegetable blend exciting. Use the same ratio and substitute in any veggie: broccoli florets, cauliflower florets, green beans, peas, zucchini, carrots - you name it! Nut and Dairy FREE Pesto s - use parsley, tarragon, mint, sage or arugula 2012 Flavilicious Fitness. All Rights Reserved 18

19 Greek Marinated Chicken (or Pork) Kebabs (makes 4 servings) 4 skinless, boneless chicken breast (or 2 pork tenderloins) 4-6 tbsp basic oregano pesto (garlic, oregano, olive oil, salt & pepper) 2 garlic cloves, minced (or less depending on pesto content) 1 tsp red wine vinegar Nutrition 3oz zest of 1 lemon 1 tbsp dried oregano Calories 180 1/2 tsp sea salt (or less depending on pesto content) Protein 27g 1/4 tsp of black pepper Fat 7g 1. Trim chicken breasts of any fat and cube into 2x2 pieces, if making kebabs, otherwise leave whole. 2. Toss well with marinade and let sit on counter for 1/2 hour, or fridge for at least 4 hours. 3. Skewer 3-4 pieces onto each stick. Cook meat from room temperature ( leaving out of fridge minutes before cooking) 4. Using a grill pan & oven: preheat oven to 425F convection. Preheat a lightly oiled grill pan over medium high heat. grill 4 minutes per side for chicken breasts (40 seconds a side of pork), then transfer to a parchment or foil lined bake sheet and finish in oven for 7-10 minutes (10-15 for pork tenderloins) 5. For kebabs, you can use the broiler: broil on foil lined and lightly greased bake sheet for 3 minutes per side on top rack Flavilicious Fitness. All Rights Reserved 19

20 6. Test kebabs are done by pricking the centre with a paring knife and seeing that the juices run clear. Note: Double the recipe and freeze the extra raw marinated kebabs. Allow to thaw over 2 days in the fridge. This recipe also works great with salmon, halibut, beef, lamb and pork. Use this also as a seasoning blend for 2 cups of any grain or legume (brown rice, quinoa, barley, lentils) Using marinade for rice: Heat oil in a sauce pot, add garlic and rice. Sauté briefly to remove starch from rice. Add remainder of ingredients and chicken stock. Reduce salt, if using stock, seasoning only at the end Flavilicious Fitness. All Rights Reserved 20