disclaimer Copyright 2017 by The Fresh Reset

Transcription

1 RECIPE BOOK

2 disclaimer This ebook contains information that is intended to help the readers be better informed consumers of health care. It is presented as general advice on health care. This book is not intended to be a substitute for the medical advice of a licensed physician. This book is not intended to treat, cure, or diagnose. Always consult your physician prior to starting any diet, exercise, or lifestyle change. The information provided within this ebook is for general informational purposes only. While we try to keep the information up-to-date and correct, there are no representations or warranties, express or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the information, products, services, or related graphics contained in this ebook for any purpose. Any use of this information is at your own risk. Copyright 2017 by The Fresh Reset No part of this ebook may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without written permission from the author.

3 table of contents DEFINITIONS BREAKFAST chai chia breakfast pudding....7 chocolate coconut chia breakfast pudding...8 veggie lover s scramble....9 fiesta breakfast hash zucchini egg nests...11 caprese egg cups...12 pepperoni & mozzarella scramble ham & broccoli egg cups lemon blueberry ricotta pancakes breakfast pizza green smoothies raspberry mango breeze pineapple banana colada greena colada very berry...18 strawberry orange blast...19 raspberry colada LUNCH salad nicoise...21 raw veggie pad thai...22 mediterranean chicken zoodles spicy cashew chicken lettuce cups...24 roasted vegetables over warm lentils.25 quick steak stir-fry cleansing shaved zucchini salad chinese chicken salad slaw cranberry apple chicken salad...29 build a salad DINNER creamy roasted red pepper chicken zoodles...32 braised tomatillo chicken...33 traditional italian meatballs roasted eggplant & shrimp over cauliflower rice jalapeno cheddar turkey burgers whole rosemary roasted chicken white bean & chicken chili...38 lemon & herb crusted salmon...39 mexican spaghetti squash bowls slow cooker sesame chicken zucchini lasagna skillet vegetable slow cooker soup quinoa buddha bowl with creamy tahini dressing cilantro lime chicken with avocado salsa...45 peppered strip steak...46 pan seared pesto cod chicken & broccoli loaded spaghetti squash green goddess buddha bowl....49

4 table of contents (CONT.) SIDE DISHES creamy kale side salad kale & apple slaw garden side salad lemon pepper broccoli garlic cauliflower mash sautéed baby spinach with mushrooms green beans with almonds...55 avocado salsa...56 greek style cucumber salad simple cauliflower rice SNACKS on-the-go snacks chicken bacon bites apple coconut dream slices cheesy cauliflower bites...63 turkey & bacon lettuce wraps rainbow summer rolls...65 dark chocolate almonds with sea aalt.66 roasted red pepper hummus...67 skinny layered bean dip fiesta guacamole savory rosemary almonds simple peanut butter dip crispy garlic parmesan edamame chicken satays italian white bean hummus pepperoni crisps crispy spiced chickpeas easy cheesy popcorn fruity yogurt dip DRESSING APPENDIX

5 definitions We have included three icons throughout the recipe book to mark recipes that meet certain dietary guidelines. V DF GLUTEN-FREE Gluten is a type of protein found in wheat. Since this cleanse strictly limits carbs, almost all recipes in this book are gluten-free and wheat free. VEGETARIAN Vegetarian recipes contain no animal meat or eggs. They may contain animal products such as milk or cheese. DAIRY-FREE Dairy-free recipes contain no animal milk or cheese. They may contain dairy-free nut milks like almond or coconut milk. 5 THE FRESH RESET

6 BREAKFAST RECIPES

7 chai chia breakfast pudding SERVES: 1 V 1 cup low-fat milk 2 tablespoons chia seeds 1 teaspoon vanilla extract 1/4 teaspoon ground cinnamon 1/4 teaspoon ground ginger pinch of nutmeg pinch of allspice Add all ingredients to a bowl and whisk well, about 1 minute. Pour into a serving dish such as a mason jar, cover and refrigerate overnight. In the morning, simply remove from the fridge and enjoy! 7 THE FRESH RESET

8 chocolate coconut chia breakfast pudding SERVES: 1 V 1 cup low-fat milk 2 tablespoons full-fat coconut milk 2 tablespoons chia seeds 1 tablespoon unsweetened cocoa powder 1 teaspoon vanilla extract Add all ingredients to a bowl and whisk well, about 1-2 minutes. Pour into a serving dish such as a mason jar and allow to refrigerate overnight. In the morning, simply remove from the fridge and enjoy as is. It s that easy! 8 THE FRESH RESET

9 veggie lover s scramble SERVES: 1 1/2 cup fresh broccoli florets, chopped well 1/2 red or green bell pepper, sliced into thin strips 4 button mushrooms, quartered 1/4 cup white onion, diced 1 large egg 2 egg whites dash of salt and pepper 1/4 cup shredded low-fat mozzarella cheese Place a nonstick pan over medium heat and spray with nonstick cooking spray. Once the pan is hot, add all veggies and cook, stirring occasionally, until they have softened, about 5 minutes. Whisk egg and egg whites with a dash of salt of pepper and pour into the pan. Cook, stirring gently until the eggs are just barely runny. Add in the cheese and cook for an additional minute. Transfer to a serving dish and enjoy! 9 THE FRESH RESET

10 fiesta breakfast hash 1 tablespoon olive oil 1/4 medium white onion, diced 1/2 red bell pepper, diced 1/2 jalapeno pepper, diced 1 small zucchini, chopped 1/2 cup low-sodium black beans, drained and rinsed pinch of salt pinch of pepper 4 large eggs 1/4 cup shredded low-fat cheddar cheese 1/4 avocado, sliced thin Add olive oil to a pan over medium heat. Once oil is hot, add onion, bell pepper, jalapeno pepper and zucchini. Cook until soft, stirring often, about 5 minutes. Add in the black beans, salt and pepper and cook for an additional two minutes. Scoop the veggie mixture into two separate plates or shallow bowls. Return the pan to the heat, spray with nonstick cooking spray, crack in eggs and cook to your liking. Place eggs on top of veggies, sprinkle with cheese and top with sliced avocado. 10 THE FRESH RESET

11 zucchini egg nests DF 1 large zucchini 1/4 teaspoon salt 1/4 teaspoon pepper 4 large eggs Preheat oven to 375 degrees. Shred the zucchini using a food processor or a hand grater. Place shredded zucchini in a strainer and sprinkle with salt and pepper. Allow the zucchini to sit to release the excess water and then squeeze as much liquid as possible out with your hands. Spray four slots of a muffin tin with nonstick spray and then spoon an equal amount of the zucchini mixture into each of the four slots. Crack an egg on top of each bed of zucchini and bake for 25 minutes. Enjoy! 11 THE FRESH RESET

12 caprese egg cups 2 large eggs 1/2 cup liquid egg whites 2 tablespoons low-fat milk 1/4 teaspoon salt 1/4 teaspoon pepper 1/2 cup cherry tomatoes, halved 1/4 cup fresh basil, chopped 1/2 cup shredded low-fat mozzarella cheese Preheat oven to 350 and spray 4 slots of a muffin pan with nonstick spray. Add eggs, egg whites, milk, salt and pepper to a medium sized bowl and whisk well. Pour an even amount of the mixture into each greased muffin slot. Top each slot with cherry tomatoes, chopped basil and mozzarella cheese. Bake for 20 minutes and enjoy! 12 THE FRESH RESET

13 pepperoni & mozzarella scramble SERVES: 1 1/4 teaspoon butter 2 large eggs 2 tablespoons low-fat milk 4 slices pepperoni, sliced into quarters 1/4 cup low-fat shredded mozzarella cheese dash of salt and pepper Place a small nonstick pan over medium heat. Coat pan with 1/4 teaspoon butter. Crack two large eggs into a bowl. Add 2 tablespoons milk and whisk well. Sprinkle the pepperoni quarters across the bottom of the pan. Pour in the whisked eggs and allow to cook for 2-3 minutes, until no longer runny, stirring occasionally to prevent burning. Sprinkle in the mozzarella cheese and stir until the cheese has melted. Sprinkle with a dash of pepper, transfer to a plate and enjoy. 13 THE FRESH RESET

14 ham & broccoli egg cups SERVES: 4 6 large eggs 6 egg whites 1/4 teaspoon salt 1/4 teaspoon pepper 1 cup fresh broccoli florets, chopped 4 slices Canadian bacon, chopped into thin strips 1 cup shredded low-fat sharp cheddar cheese Preheat oven to 350 degrees. Add eggs, egg whites, salt and pepper to a large bowl and whisk for 1 minute. Stir in broccoli, Canadian bacon, and cheese. Spray a 12-slot muffin pan with nonstick spray and pour an even amount of the egg mixture into each slot. Transfer to the oven and bake until set, about 25 minutes. Enjoy right away or store in the fridge and microwave for 30 seconds to reheat when ready to eat. 14 THE FRESH RESET

15 lemon blueberry ricotta pancakes V 2 large eggs 3/4 cup part-skim ricotta cheese 1/2 cup low-fat milk 2 tablespoons lemon juice 1 tablespoon fresh lemon zest 2 teaspoons vanilla extract 1 cup almond flour 1 teaspoon baking powder 1/2 cup fresh blueberries Preheat a large nonstick pan or griddle to medium. Add eggs, ricotta, milk, lemon juice, lemon zest, and vanilla into a food processor and pulse for 30 seconds. Add in the almond flour and baking powder and pulse until there are no lumps, about 30 seconds. Gently stir in the blueberries. Spray the griddle or pan with nonstick spray and then spoon on the pancake mix using a 1/4 cup measuring cup or ladle. Allow pancakes to cook until small bubbles appear on top and the pancakes are golden around the edge, about 3 minutes. Flip the pancakes, cook for an additional two minutes, and enjoy! 15 THE FRESH RESET

16 breakfast pizza SERVES: 4 1/4 pound thinly sliced lowsodium ham 6 large eggs 6 egg whites 1/4 cup low-fat milk 1/4 teaspoon salt 1/4 teaspoon pepper 1 cup low-fat mozzarella cheese 1 cup cherry tomatoes, halved 2 scallions (green onions), chopped Preheat oven to 375 degrees and coat a pie pan with nonstick spray. Lay ham slices down across the bottom of the bottom of the pie dish in even layers. Add eggs, egg whites, milk, salt and pepper to a blender and pulse until frothy, about 30 seconds. Pour eggs into the pie dish. Sprinkle mozzarella, tomatoes and scallions over the top of the eggs and transfer to the oven. Bake until the eggs are solid in the center, about minutes. Allow your breakfast pizza to cool slightly and enjoy right away or refrigerate for later. 16 THE FRESH RESET

17 green smoothies ALL RECIPES SERVE: 1 Smoothies make a quick and delicious breakfast for people that don't like to cook or don't have time to cook first thing in the morning. To make: first, add the spinach or kale to a blender with the water or milk. (If using kale, remove stems). Blend for 30 seconds to break up the greens. Add in the rest of the ingredients, and blend until smooth, about seconds depending on your blender. V raspberry mango breeze 1 cup fresh baby spinach 1/2 cup water 1/2 cup fresh or frozen mango chunks 1/2 cup fresh or frozen raspberries 1/2 cup 0% fat plain Greek yogurt 1/2 cup ice V pineapple banana colada 1 cup fresh baby spinach 1 cup low-fat milk 2 tablespoons unsweetened canned coconut milk 1/2 cup fresh or frozen pineapple chunks 1 small banana, sliced and frozen 1/2 cup 0% fat plain Greek yogurt 17 THE FRESH RESET

18 V greena colada 1 cup fresh baby spinach 1 cup low-fat milk 2 tablespoons unsweetened canned coconut milk 1 cup fresh or frozen pineapple chunks 1/2 cup ice V very berry 1/2 cup fresh chopped kale 1 cup unsweetened almond milk 1 cup frozen mixed berries 1 cup 0% fat plain Greek yogurt 18 THE FRESH RESET

19 V strawberry orange blast 1 cup fresh baby spinach leaves 1/2 cup low-fat milk 1 cup fresh orange slices 1/2 cup frozen strawberries 1/2 cup 0% fat plain Greek yogurt V raspberry colada 1 cup fresh baby spinach 1/2 cup unsweetened almond milk 2 tablespoons unsweetened canned coconut milk 1 cup 0% fat plain Greek yogurt 1/2 cup frozen raspberries 19 THE FRESH RESET

20 LUNCH RECIPES

21 salad nicoise DF 1/2 pound green beans, trimmed 1 cup cherry tomatoes, halved 1/2 cup black olives, sliced thin 1/2 medium red onion, sliced thin 2 boiled eggs, sliced thin 2 cans tuna, packed in water, drained For the dressing: 2 tablespoon olive oil 2 tablespoon red wine vinegar 2 teaspoons dried parsley 1/2 teaspoon garlic powder pinch of salt pinch of pepper Add about an inch of water to a medium saucepan with a steamer basket and bring to a boil. Add in green beans and reduce to medium heat. Steam for about 5 minutes or until green beans are tender. Transfer to a bowl.* Lay the lettuce onto a serving plate and top with the tomatoes, olive onion, egg, tuna, and steamed green beans (once they have cooled slightly.) To make the dressing: Add all dressing ingredients to a small bowl and whisk. Or, add all ingredients to a mason jar, cover and shake until emulsified. Drizzle over salad and enjoy! Notes: *To save time, you may microve the green beans rather than steam them. Add green beans to a microwave safe bowl, add a 1/2 of water in the bowl, cover with plastic wrap and microwave for 1-2 minutes, until tender. 21 THE FRESH RESET

22 raw veggie pad thai 1 small zucchini 1 small summer squash (yellow zucchini) 1 red bell pepper 1/2 cup fresh cilantro 1/2 cup shredded carrot 1/4 cup roasted peanuts, chopped For the dressing: 2 tablespoons peanut butter 1 tablespoon hot pepper jam 1 tablespoon soy sauce 1 tablespoon lime juice 1 teaspoon garlic powder 1 teaspoon ground ginger V DF Use a spiralizer to make noodles out of the zucchini and summer squash. Slice red pepper into thin strips and roughly chop the cilantro. Add zucchini, squash, red pepper, cilantro, and shredded carrot to a large bowl and gently toss to mix. To make the dressing: Add all dressing ingredients to a small bowl and whisk. Or, add all ingredients to a mason jar, cover and shake until emulsified. Drizzle over salad and enjoy! To assemble: Pour dressing over your veggies, stir well to ensure each piece is coated and allow to marinate in the fridge to minutes. Sprinkle with chopped peanuts, serve and enjoy! 22 THE FRESH RESET

23 mediterranean chicken zoodles 1 tablespoon olive oil 1 clove garlic, minced 1 large boneless, skinless chicken breast, sliced into 1/2 pieces 1/2 red pepper, diced 1 large zucchini, spiralized 1 teaspoon oregano 1/4 teaspoon salt 1/4 teaspoon pepper 1/2 cup cherry tomatoes, halved 1/4 kalamata olives, halved 1/4 cup feta choose Place a nonstick pan over medium heat and add olive oil and garlic. Once hot, add in chicken and red pepper and cook, stirring occasionally, until the chicken is lightly browned, about 5 minutes. Once the chicken is cooked, add in the spiralized zucchini, cherry tomatoes, kalamata olives and seasonings. Cook zoodles until softened but still firm, about 2-3 minutes. Transfer the zoodles to two plates, top with half of feta cheese per serving and enjoy! 23 THE FRESH RESET

24 spicy cashew chicken lettuce cups 2 boneless, skinless chicken breast 2 tablespoon sesame oil 2 clove garlic, minced 1 teaspoon ginger powder 1/2 teaspoon black pepper 2 tablespoons low-sodium soy sauce 1/2 cup shredded carrots 1/2 cup chopped cashews 2 scallions (green onions), chopped finely 12 lettuce leaves for cups (romaine, butter and iceberg work well) Heat a nonstick pan over medium heat. Slice the chicken breast into small 1/2 cubes. When the pan is hot, add the chicken sesame oil and garlic. Cook, stirring often, until the chicken is no longer pink, about 5 minutes. Add ginger, black pepper, soy sauce and carrots to the pan. Reduce heat to low and cook for an additional 5 minutes, stirring often. Mix in the cashews and scallions. Scoop into individual lettuce cups and enjoy! DF 24 THE FRESH RESET

25 roasted vegetables over warm lentils 10 baby carrots, sliced in half at an angle 1 large red onion, sliced into 1/2 pieces 2 cups fresh cauliflower florets, lightly chopped 2 tablespoons olive oil 2 cloves garlic, minced 1/4 teaspoon salt 1/4 teaspoon pepper 2 cups cooked lentils (you can boil your own or find them precooked in the produce section at grocery stores like Trader Joe s) 2 cups fresh arugula For the dressing: 3 tablespoons lemon juice 1 tablespoon tahini 1 teaspoon oregano 1 teaspoon basil dash of salt and pepper V DF Preheat oven to 375 degrees. Add all veggies to a large baking sheet and toss with the olive oil, minced garlic and salt and pepper. Bake the vegetables for 30 minutes. Warm lentils by heating in a large bowl for 1 minute in the microwave. Stir in the arugula. Split the lentil and arugula mixture evenly onto two plates. Scoop the roasted vegetables on top. To make the dressing: Add all dressing ingredients to a small bowl and whisk. Or, add all ingredients to a mason jar, cover and shake until emulsified. Drizzle over the two plates of food and enjoy! 25 THE FRESH RESET

26 quick steak stir-fry 1 tablespoon olive oil 1/2 pound flank steak 2 cloves garlic, minced 1 bag stir-fry vegetables (found in the produce section at most grocery stores) 1/4 cup water 2 tablespoons low-sodium soy sauce 1 teaspoon garlic powder 1/4 teaspoon ginger pinch of red pepper flakes Place a medium nonstick pan over medium heat and add the oil. Slice the flank steak into very thin slices. Once the oil is hot, add the flank steak and garlic and cook, stirring often, for 5 minutes. Set the steak aside on a plate. Return the pan to the heat. Add in the vegetables and water, cover, and cook until soft, about 8 minutes. Once vegetables have softened, add the steak back in along with the soy sauce and seasonings. Stir well, cook for an additional 1-2 minutes and serve. DF 26 THE FRESH RESET

27 cleansing shaved zucchini salad 2 large zucchinis (or 4 small) 2 cups small broccoli florets 4 tablespoons chopped almonds 1/2 medium red onion, sliced thin For the dressing: 1 medium ripe avocado 4 tablespoons lemon juice 4 tablespoons olive oil 1/2 teaspoon garlic powder pinch of salt pinch of pepper Slice the top and bottom off of the zucchinis and then shave them using a vegetable peeler into long, thin slices. Add about an inch of water to a medium saucepan with a steamer basket and bring to a boil. Add in zucchini and broccoli and reduce to medium heat. Steam for about 5 minutes or until veggies are tender. Transfer veggies to a bowl.* To make the dressing: Add all dressing ingredients to a blender or food processor and blend for 30 seconds. To assemble: Add almonds and red onion to the bowl of veggies. Scoop dressing onto the zucchini and toss well. Notes: V DF *To save time, you may microve the veggies rather than steam them. Add zucchini and broccoli to a bowl, cover with plastic wrap and microwave for 1-2 minutes, until tender. 27 THE FRESH RESET

28 chinese chicken salad slaw 2 boneless, skinless chicken breasts, boiled 1 bag shredded cabbage 1/2 cup shredded carrots 1/4 cup slivered almonds 4 cups fresh chopped romaine lettuce 2 scallions, chopped For the dressing: 2 tablespoons mayo with olive oil 2 tablespoons rice wine vinegar 1 tablespoon low-sodium soy sauce 1 clove garlic, minced 1/2 teaspoon ginger powder 1/4 teaspoon salt 1/4 teaspoon pepper To make the dressing: Add all dressing ingredients to a small bowl and whisk. Or, add all ingredients to a mason jar, cover and shake until emulsified. To assemble: Add all salad ingredients to a large bowl. Pour over dressing. Toss to ensure everything is evenly coated. Serve evenly onto two plates and enjoy! 28 THE FRESH RESET

29 cranberry apple chicken salad 2 boneless, skinless chicken breasts, grilled or boiled 2 tablespoons mayo with olive oil 1/2 green apple, diced 1/4 cup dried cranberries 2 tablespoons chopped walnuts 1 teaspoon dill weed 1/4 teaspoon salt and pepper 4 cups lettuce of choice Cut grilled chicken into very small pieces and place it in a large bowl. Add all remaining ingredients to the bowl and toss well to coat chicken. Serve chicken on a bed of lettuce or enjoy lettuce cup style. 29 THE FRESH RESET

30 build a salad SERVES: 1 To make, layer ingredients onto a plate or to-go container and drizzle over the dressing when you are ready to enjoy! leafy greens 3-5 CUPS Any lettuce but iceberg: Romaine Baby spinach Field greens Kale Arugula A mix of these works too! toppings UNLIMITED! Cucumbers Cauliflower Bell peppers Radicchio Shredded cabbage Fresh mushrooms Zucchini Celery Snow peas Tomatoes Artichokes marinated in vinegar not oil, with no added sugar lean protein 6 OZ. Low-salt, low-fat deli turkey or chicken* Grilled boneless, skinless chicken breast Grilled shrimp, white fish, or salmon Canned tuna fish in water Tofu Two whole boiled eggs *Make sure to purchase the most natural deli option, such as Boar s Head. The extra expense is worth it to have less additives and artificial ingredients. healthy fat 1-2 SERVINGS 1/2 medium avocado 1/4 cup low-fat shredded cheese of choice or feta 1 ounce chopped nuts such as walnuts, slivered almonds, sunflower seeds, etc. dressing 1 SERVING One of the recipes in this book 1 tablespoon each olive oil and balsamic vinegar Stay away from store bought dressings, even if they claim to be fat-free or low-sugar 30 THE FRESH RESET

31 DINNER RECIPES

32 creamy roasted red pepper chicken zoodles DF 1 boneless, skinless chicken breast 1 tablespoon olive oil 1 roasted red pepper 1/2 cup tomato puree 1 tablespoon lemon juice 1 tablespoon Italian seasonings 1/4 teaspoon salt 1/4 teaspoon pepper 2 large zucchinis, spiralized Place a large pan over medium heat. Slice the chicken breast into thin slices. Add olive oil to the pan, and place in chicken. Cook, stirring often, until the chicken is browned, about 5-7 minutes. Meanwhile, add the red pepper, tomato, lemon and seasonings to a blender and blend until smooth, about 30 seconds. Once the chicken is cooked, pour the sauce over the chicken, reduce the heat to low and cook for 10 minutes. Stir in the zoodles and cook until they are slightly softened, about 5 more minutes. 32 THE FRESH RESET

33 braised tomatillo chicken DF 4 medium tomatillos, husks removed 1/2 medium white onion, diced 1/2 jalapeno pepper, diced 1/4 cup cilantro, rough chopped 2 cloves garlic, minced 1 cup chicken broth 1/4 teaspoon salt 1/4 teaspoon pepper 2 tablespoons olive oil 4 boneless, skinless chicken thighs Preheat oven to 350 degrees. Heat a large skillet over medium-high heat, add olive oil and sear the chicken thighs for five minutes on each side. Lay the seared chicken into a baking dish. Add tomatillos, onion, jalapeno, cilantro, garlic, salt and pepper to a food processor or blender and pulse until it forms a chunky salsa consistency. Add in the chicken broth and pulse for an additional 10 seconds. Pour the tomatillo sauce over the chicken thighs, transfer the dish to the oven and bake for 20 minutes. Allow to cool slightly and enjoy. This dish is great served over cauliflower rice. 33 THE FRESH RESET

34 traditional italian meatballs SERVES: 4 1 pound 85% lean ground beef 1 large egg 1 small white onion, shredded 2 cloves garlic, minced 1 tablespoon Italian seasonings 1/4 cup grated parmesan cheese 1 tablespoon tomato paste 1/4 teaspoon salt 1/4 teaspoon pepper For the marinara: 2 tablespoons olive oil 1/2 cup white onion, diced 2 cloves garlic, minced 1 (28-ounce) can crushed tomatoes 2 tablespoons tomato paste 1/2 cup water 1 tablespoon Italian seasonings 2 teaspoons garlic powder 1/4 teaspoon salt 1/4 teaspoon pepper Preheat oven to 375 degrees. Add all meatball ingredients to a large bowl and mix well with your hands. Roll into 12 large meatballs and place on a baking tray. Bake meatballs for 20 minutes, allow to cool slightly and enjoy right away or add to your tomato sauce and simmer until ready to eat. To make the marinara: Place a medium saucepan over medium heat. Once the pot is hot, add in oil, onion and garlic and cook until the onion is translucent, about 3-4 minutes. Add in the remaining ingredients and stir well. Reduce heat to low, cover leaving a small space for air to escape and simmer for 30 minutes, enjoy! 34 THE FRESH RESET

35 roasted eggplant & shrimp over cauliflower rice DF 3 tablespoons olive oil, divided 1 large eggplant, cut into 1/2 cubes 1/2 pound large shrimp, peeled and deveined 1 (28 ounce) can tomato puree 1/4 cup white cooking wine 1 tablespoon Italian seasonings 1 teaspoon garlic powder 1/4 teaspoon salt 1/4 teaspoon pepper 1 recipe Cauliflower Rice (see Side Dish section for recipe) Preheat oven to 375 degrees. Lay eggplant cubes on the tray and roast them for 45 minutes. Heat 2 tablespoons olive oil in medium pan over medium heat. Add the shrimp, cook for 5 minutes on each side, and transfer to a plate. Once the eggplant is done, transfer it from the pan to a large pot and place over medium-low heat. Add the tomato puree, white wine and seasonings and cook for 15 minutes, stirring occassionally. Add shrimp and cook for another 5 minutes. Spoon the cauliflower rice onto the serving plates and ladle the eggplant and shrimp on top. Enjoy! 35 THE FRESH RESET

36 jalapeno cheddar turkey burgers SERVES: 4 1 pound 95% lean ground turkey 1 medium jalapeno pepper, diced small 1/2 medium white onion, shredded (use cheese grater or food processor) 1/2 cup shredded low-fat sharp cheddar cheese 1 tablespoon Worcestershire sauce 1 teaspoon garlic powder 1/4 teaspoon salt 1/4 teaspoon pepper Preheat the grill or a grill pan to medium heat. Add all ingredients to a large bowl and mix well to ensure an even incorporation of each ingredient. Form the mixture into four equal patties. Grill burgers until no longer pink inside, about 5-8 minutes on each side. Enjoy these burgers in a lettuce bun or on top of a fresh salad. 36 THE FRESH RESET

37 whole rosemary roasted chicken SERVES: 4 DF 1 (3 to 4-pound) whole chicken 3 tablespoons olive oil 1 tablespoon garlic powder 1 tablespoon Italian seasonings 1 teaspoon dried rosemary 1/2 tablespoon paprika 1/2 teaspoon salt 1/2 teaspoon pepper 1 lemon, sliced into quarters 1 small white onion, sliced into quarters Preheat your oven to 350 degrees. Line a large baking dish with tinfoil and lay the chicken, breast side up, into the dish. Drizzle the chicken with olive oil and sprinkle the herbs, salt and pepper onto the chicken. Place the lemon and onion slices inside the cavity of the chicken and rub the outside of the chicken with your hands or a cooking brush to ensure that it is evenly seasoned. Bake the chicken in the oven until the internal temperature reaches 180 degrees or high, about 1 1/2 hours depending on your oven. Allow the chicken to rest for 15 minutes before carving. Enjoy with a side salad and cauliflower mash! 37 THE FRESH RESET

38 slow cooker white bean & chicken chili SERVES: 4 DF 1 pound 99% fat free ground chicken 1 can white beans 1 green bell pepper, diced 1 jalapeno pepper, diced 1 white onion, diced 2 cloves garlic, minced 1 can diced tomatoes 2 tablespoons chili powder 2 teaspoons cumin 2 teaspoons garlic powder 1 teaspoon paprika 1 teaspoon oregano 1/2 teaspoon pepper 1/4 teaspoon salt 1/4 teaspoon cayenne pepper Optional Toppings: shredded low-fat cheddar cheese low-fat sour cream chopped chives sliced avocado Add all ingredients to a slow cooker and mix gently to incorporate. Cook on high for 4-6 hours. Ladle into bowls, top with optional toppings and enjoy! 38 THE FRESH RESET

39 lemon & herb crusted salmon DF 2 (6 ounce) salmon filets 1 tablespoon butter, at room temperature 1 tablespoon lemon zest 1 clove garlic, minced 1 tablespoon fresh parsley, finely chopped 1 teaspoon dried dill weed dash of salt and pepper Preheat oven to 400 degrees. Place parchment or tinfoil paper on a baking tray and lay the two pieces of salmon on top. In a small bowl, add all remaining ingredients and mix well with a fork. Use your fingers to spread this mixture evenly onto the top of each piece of salmon and then place on the second to top rack of the preheated oven. Bake for 8 minutes, allow to cool slightly and enjoy! 39 THE FRESH RESET

40 mexican spaghetti squash bowls V 1 large spaghetti squash 1 can low-sodium black beans, drained and rinsed 1 Roma tomato, diced 1 green or red bell pepper, diced 1/2 medium red onion, diced 1/4 cup fresh cilantro, chopped 2 tablespoons lime juice 1 tablespoon chili powder 1 teaspoon garlic powder 1 teaspoon cumin 1/2 teaspoon paprika 1/4 teaspoon salt 1/4 teaspoon pepper 1/2 cup shredded low-fat cheddar cheese 1/2 avocado, sliced thin Preheat oven to 375 degrees. Carefully slice your spaghetti squash in half, lay skin side down on a large baking tray, cover with tinfoil and bake for 20 minutes.* Add all remaining ingredients, except for cheese and avocado, into a large bowl and mix well. Remove squash from the oven, fill each squash with the bean mixture sprinkle cheese on top. Allow to bake, uncovered for an additional 30 minutes. Remove from the oven, allow to cool for five minutes, top with fresh sliced avocado and enjoy! Notes: *Save time by microwaving the squash in Step 1 instead of baking. Poke a few holes in your whole squash to allow for air to escape. Microwave until soft, about 5 minutes on each side depending on your microwave. Remove and carefully cut in half. 40 THE FRESH RESET

41 slow cooker sesame chicken 2 boneless, skinless chicken breasts 2 tablespoons low-sodium soy sauce 2 tablespoons agave nectar 2 tablespoons rice wine vinegar 1 tablespoon sesame seeds 2 teaspoons sesame oil 1/4 teaspoon salt 1/4 teaspoon pepper Slice chicken into bite-sized pieces and then place in a slow cooker. Add all remaining ingredients to a small bowl and whisk well. Pour the sauce over the chicken and then cook on high for 3-4 hours. This dish is delicious over cauliflower rice. DF 41 THE FRESH RESET

42 zucchini lasagna skillet 1/2 pound 95% lean ground turkey 1/2 cup white onion, diced 1 tablespoon Italian seasonings 1 teaspoon garlic powder 1/4 teaspoon salt 1/4 teaspoon pepper 1 cup tomato puree 2 zucchinis, spiralized 1/2 cup shredded low-fat mozzarella cheese Add ground beef, white onion, and seasonings to a pan over medium heat and cook, using a spatula to break up the meat, until the meat is gently browned, about 10 minutes. Once the meat is cooked, add the tomato puree, spiralized zucchini, and seasonings and cook until the zucchini is tender, about 5 minutes. Gently stir in the mozzarella cheese and serve. 42 THE FRESH RESET

43 vegetable slow cooker soup SERVES: 4 V 1 (32 ounce) carton low-sodium chicken broth 4 cups water 1 white onion, diced 2 large carrots, chopped 1 green bell pepper, chopped 4 ribs celery, sliced in 1/2 pieces 2 cups broccoli florets, roughly chopped 1/2 pound green beans, trimmed and cut into 1 pieces 1 can low-sodium black beans 1 can low-sodium red kidney beans 2 chicken bouillon cubes 1 tablespoon Italian seasonings 1 tablespoon garlic powder 1/2 teaspoon pepper Parmesan cheese, for topping Add all ingredients to a slow cooker and mix gently to incorporate. Cook on high for 4-6 hours. Ladle into bowls, sprinkle with Parmesan cheese if desired, and enjoy! 43 THE FRESH RESET

44 quinoa buddha bowl with creamy tahini dressing 1/2 cup plain dry quinoa, cooked in water according to package directions 1 large sweet potato 1 can low-sodium chick peas, drained and rinsed 2 tablespoons olive oil 1 teaspoon cumin 1/4 teaspoon cayenne pepper 1/4 teaspoon salt 1/4 teaspoon pepper 2 cup fresh baby spinach 1/2 teaspoon garlic powder 1/8 teaspoon nutmeg dash of salt and pepper 1/2 cup shredded purple cabbage 1/2 fresh avocado, sliced thin For the Dressing: 1/4 cup sesame seeds, soaked in water overnight 1/4 cup raw cashews, soaked in water overnight 1/4 cup lemon juice 1/2 teaspoon cumin 1/4 teaspoon salt 1/4 teaspoon pepper V DF Preheat your oven to 375 degrees. Poke a few holes in your sweet potato and microwave to two minutes on each side to soften. Slice the sweet potato in half lengthwise and then into 1/2 chunks. Place sweet potato and chickpeas onto a large baking dish and toss with 2 tablespoons olive oil, cumin, cayenne and salt and pepper. Bake for 20 minutes. Place a large pan over mediumlow heat and add the baby spinach, garlic powder, nutmeg and a dash of salt and pepper. Cook until the spinach is lightly wilted, about 3 minutes. Set out two large bowls and scoop an equal amount of quinoa into each. Arrange the roasted chickpeas and sweet potato, steamed spinach, cabbage and sliced avocado on top. Drizzle with dressing and enjoy! 44 THE FRESH RESET

45 cilantro lime chicken with avocado salsa DF 2 boneless, skinless chicken breasts 2 tablespoons lime juice 1 tablespoon olive oil 1/4 cup cilantro, finely chopped 1 clove garlic, minced 1/4 teaspoon salt 1/4 teaspoon pepper 1 recipe Avocado Salsa (see Side Dish section for recipe) Slice chicken breasts in half lengthwise so that they are half as thick. Place the chicken breasts in a gallon plastic bag and add in the remaining ingredients. Zip the bag tightly and gently rub to insure each breast is evenly coated with the marinade. Allow the chicken to marinate at least 30 minutes, or overnight if possible. When you are ready to cook, preheat your grill or a grill pan to medium heat and cook the chicken breasts for 8 minutes, flip and cook for an additional 5-7 minutes (until they are no longer pink). Plate your chicken, top with your fresh avocado salsa and enjoy! 45 THE FRESH RESET

46 peppered strip steak DF 2 (8 ounce) boneless strip steaks 2 tablespoons olive oil 1 tablespoon lemon juice 2 cloves garlic, minced 1 tablespoon pepper 1/2 teaspoon salt Lay strip steaks down on a marinating dish. In a small bowl, add the oil, lemon juice, garlic, pepper and salt and mix to combine. Brush the marinade on each side of the steak, cover and allow to sit in the fridge for at least 30 minutes, up to 3 hours. Preheat your grill or a grill man to medium-high. Cook the steak for 4 minutes, flip and cook for an additional 3-6 minutes depending on how well-done you like it. Serve with a side of asparagus and cauliflower mash! 46 THE FRESH RESET

47 pan seared pesto cod DF 1 cup cherry tomatoes, halved For the pesto: 1 cup fresh basil 1 tablespoon olive oil 2 tablespoons water 2 cloves garlic, minced 1/4 teaspoon salt 1/4 teaspoon pepper For the cod: 2 tablespoons olive oil 2 (6 ounce) cod filets dash of salt and pepper Heat a large pan over medium heat. Add the cherry tomatoes and allow them to cook until the skins turn brown and they soften, about five minutes. To make the pesto: While the tomatoes are cooking, add basil, olive oil, water, garlic, salt and pepper to a food processor or blender and blend until it forms a pesto consistency, about 30 seconds. Set aside. To make the cod: Remove the tomatoes from the pan and set aside on a plate. Add 2 tablespoons of olive oil to the pan, keeping it at medium heat, and lightly season the cod with salt and pepper. Lay the cod into the pan and cook for 5 minutes, gently flip, lower the heat to medium-low and cook for an additional 7 minutes. Next, add the tomatoes back into the pan and scoop in the pesto. Gently toss the tomatoes and pesto around to ensure both the tomatoes and fish are covered in the pesto sauce. Divide evenly between two serving dishes and enjoy! 47 THE FRESH RESET

48 chicken & broccoli loaded spaghetti squash 1 large spaghetti squash 1 boneless, skinless chicken breast 1 tablespoon olive oil 1 clove garlic, minced 1/4 teaspoon salt 1/4 teaspoon pepper 2 cups broccoli florets, chopped 1/2 cup part-skim ricotta cheese 1/2 cup low-fat mozzarella cheese Next, preheat your oven to 375 degrees. Preheat oven to 375 degrees. Carefully slice your spaghetti squash in half, lay skin side down on a large baking tray, cover with tinfoil and bake for 20 minutes.* While the squash is cooking, slice the chicken breast into 1/4 thin slices. Add oil and garlic to a nonstick pan over medium heat. Once the pan is hot, add the chicken and cook until it is golden brown, stirring often, about 7 minutes. Remove your steamed squash from the microwave, carefully slice in half and set aside. While the squash is cooling slightly, add the cooked chicken, broccoli, ricotta, mozzarella, salt and pepper to a large bowl and stir well. Place the two squash halves in a large baking dish and gently scrape out the squash with a fork, being careful not to poke a hole through the skin. Add this squash to your bowl and stir well to combine all ingredients. Pack each bowl with your squash mixture, cover, and bake for 30 minutes. Allow squash to cool for 5 minutes before enjoying. Notes: *Save time by microwaving the squash in Step 1 instead of baking. Poke a few holes in your whole squash to allow for air to escape. Microwave until soft, about 5 minutes on each side depending on your microwave. Remove and carefully cut in half. 48 THE FRESH RESET

49 green goddess buddha bowl V 2 cups broccoli florets 1 head curly or tuscan kale 1/2 cup frozen shelled edamame beans, defrosted 1/2 avocado, sliced thin 1 large carrot, sliced lengthwise using a vegetable peeler 2 scallions, chopped For the Dressing: 1/2 cup fresh cilantro 2 tablespoons mayo with olive oil 2 tablespoons white rice vinegar 2 tablespoons lemon juice 1/2 teaspoon garlic powder 1/4 teaspoon salt 1/4 teaspoon pepper Add about an inch of water to a medium saucepan with a steamer basket and bring to a boil. Add in broccoli and reduce to medium heat. Steam for about 5 minutes or until veggies are tender. Transfer veggies to a bowl.* Remove stems from the kale. Chop into very small pieces. Transfer to a large bowl, and massage the kale with your hands for 30 seconds to help soften it. To make the dressing: Add all dressing ingredients into a food processor and processor until smooth in consistency, about 30 seconds. To assemble: Pour dressing over kale. Mix very well to ensure each piece of kale is coated. Allow the kale to sit for 15 minutes to soften. Plate the kale in two large bowls and arrange the remaining ingredients on top. Notes: *To save time, you may microve the veggies rather than steam them. Add broccoli to a bowl, cover with plastic wrap and microwave for 1-2 minutes, until tender. 49 THE FRESH RESET

50 SIDE DISH RECIPES

51 creamy kale side salad 1 head curly or tuscan kale 1/2 ripe avocado 1/4 cup raw cashews, soaked overnight 2 tablespoons lemon juice 1/4 teaspoon salt 1/4 teaspoon pepper V DF Remove stems from the kale. Chop into very small pieces. Transfer to a large bowl, and massage the kale with your hands for 30 seconds to help soften it. Add avocado, soaked cashews, lemon juice, salt and pepper to a food processor and process until creamy. Scoop the avocado dressing into the bowl of kale. Toss well to ensure each piece is coated and enjoy! 51 THE FRESH RESET

52 kale & apple slaw V 1 head curly or tuscan kale 1/2 green apple, shredded with a cheese grater or in a food processor 1/4 cup slivered almonds 2 tablespoons unsweetened dried cranberries For the dressing: 2 tablespoons mayo with olive oil 2 tablespoons apple cider vinegar 1 teaspoon garlic powder 1 teaspoon oregano pinch of salt and pepper Remove stems from the kale. Chop into very small pieces. Transfer to a large bowl, and massage the kale with your hands for 30 seconds to help soften it. To make the dressing: Add all dressing ingredients to a small bowl and whisk. Or, add all ingredients to a mason jar, cover and shake until emulsified. To assemble: Add kale to the bowl and toss to ensure each piece is coated with the dressing. Add all remaining ingredients, toss and serve, enjoy! 52 THE FRESH RESET

53 garden side salad 4 cups chopped green lettuce of choice (kale, baby spinach, romaine, baby lettuce, butter lettuce, etc.) 1/2 to 1 cup low-carb veggies: cucumbers, radishes, purple cabbage 1/2 cup sweet veggies: shredded carrots or tomatoes 1 tablespoon oil, 1 ounce nuts or 1/4 sliced avocado 2 tablespoons dressing (see Dressing Appendix for recipes) V DF A garden side salad is flexible and lets you use up whatever veggies you have on hand! Simply combine your veggies into a bowl and serve. lemon pepper broccoli 1 tablespoon olive oil 4 cups broccoli florets 1 teaspoon lemon zest juice of 1 lemon 1/2 teaspoon pepper 1/4 teaspoon salt dash red pepper flakes V DF Add olive oil to a nonstick pan over medium heat. When hot, add all ingredients and cook, stirring occasionally until the broccoli is tender, about 8 minutes. 53 THE FRESH RESET

54 garlic cauliflower mash V 4 cups cauliflower florets 1/4 cup low-fat milk 2 cloves garlic, peeled 1/4 teaspoon salt 1/4 teaspoon pepper Place cauliflower and garlic in a saucepan and fill an inch high with water. Cover the pot and steam over medium heat until fork tender, about ten minutes. Drain the cauliflower and garlic and return it to the pot, add the milk, salt and pepper. Use an electric mixer to mash the cauliflower until it resembles the texture of mashed potatoes. Alternatively, you may also mash the cauliflower by using a food processor on high for seconds. 54 THE FRESH RESET

55 sautéed baby spinach with mushrooms V DF 1 tablespoon olive oil 2 cloves garlic, minced 1 package sliced button mushrooms 4 cups fresh baby spinach dash of salt dash of pepper dash of nutmeg Add oil and garlic to a large nonstick pan over medium heat. Once the oil is hot, add in the sliced mushrooms and cook for five minutes. Add in the spinach and cook just until wilted, about two minutes. Toss with salt, pepper and nutmeg and enjoy! green beans with almonds V DF 1 pound fresh green beans, trimmed 1 tablespoon olive oil 1/4 cup slivered almonds 1/4 teaspoon salt 1/4 teaspoon pepper Add oil to a large nonstick pan over medium heat. Once the oil is hot, add in the green beans. Cook for 5-7 minutes, stirring occasionally, until tender. Toss the green beans with the olive oil, almonds, salt and pepper, enjoy! 55 THE FRESH RESET

56 avocado salsa 1 ripe avocado 2 tablespoons diced red onion 1/2 cup cherry tomatoes, cut in quarters 2 tablespoons lime juice 2 tablespoons cilantro, finely chopped 1 teaspoon cumin 1 teaspoon paprika 1/2 teaspoon garlic powder pinch of salt pinch of pepper V DF Slice the avocado in half and remove the pit and skin. Slice each half into small cubes and add to a bowl. Add all remaining ingredients to your bowl and mash gently with a fork. 56 THE FRESH RESET

57 greek style cucumber salad V 1 large hot house cucumber, halved lengthwise and sliced into thin pieces 1/2 medium red onion, thinly sliced 2 Roma tomatoes, diced into 1/2 pieces 1/4 cup kalamata olives, sliced thin 1/4 cup low-fat feta cheese 2 tablespoon olive oil 2 tablespoons balsamic vinegar 1 teaspoon oregano 1/2 teaspoon garlic powder 1/4 teaspoon salt 1/4 teaspoon pepper Add all ingredients to a large bowl and toss well to combine, enjoy immediately or allow to marinate for later. 57 THE FRESH RESET

58 simple cauliflower rice 1 medium head cauliflower 1 tablespoon olive oil dash of salt dash of pepper V DF Place 1 head of cauliflower in a food processor and pulse until it forms a rice-like consistency. Alternatively, you can use a box cheese grater. Set aside. Heat a medium pan over medium heat. Add 1 tablespoon olive oil. Add in cauliflower rice and cook until tender, about 5 minutes, stirring occasionally. Sprinkle with salt and pepper. 58 THE FRESH RESET

59 SNACK RECIPES

60 snack time! ALL RECIPES SERVE: 1 During the cleanse, you should enjoy a snack in between breakfast and lunch and between lunch and dinner. We ve provide a list below of easy snacks that are healthy, filling, and perfect for a busy schedule. For the days when you want something a little more exciting, I have provided some delicious snack recipes as well. These snack recipes also make great appetizers to enjoy yourself or to treat guests to a delicious and surprisingly healthy treat. on-the-go snacks 2 hardboiled eggs with a side of lowsugar fruit or approved vegetables Fresh celery with 2 tablespoons of peanut butter Fresh celery with up to 4 tablespoons of low-fat, plain cream cheese Fresh, cleanse-approved vegetables with 4 tablespoons store bought hummus 3 ounces nitrate-free, low-sodium chicken, turkey, or roast beef lunch meat with a side of low-sugar fruit or approved vegetables 1 ounce low-fat cheese with side of lowsugar fruit or approved vegetables 1 cup fat-free, plain Greek yogurt with fruit and/or nuts mixed in 1/2 cup low-fat cottage cheese topped with herbs, a few tomato slices or cucumber, or fresh low-sugar fruit 60 THE FRESH RESET

61 chicken bacon bites DF 1 skinless, boneless, chicken breast 4 slices reduced-sodium fresh bacon 1/2 teaspoon pepper Preheat oven to 350 degrees. Slice chicken breast into small bite-size pieces. Slice each piece of bacon in half or thirds (you want one piece of bacon per chicken bite). Wrap each piece of chicken in a piece of bacon and secure with a toothpick. Lay all chicken bites onto a baking sheet, sprinkle with pepper, and bake for 30 minutes. 61 THE FRESH RESET

62 apple coconut dream slices SERVES: 1 V 1 large red apple 2 tablespoons nut butter of choice 2 tablespoons dried, unsweetened coconut flakes 2 tablespoons dark chocolate chips Rinse and core apple, and then slice across into 4 or 5 thin, round slices. Spread nut butter evenly on each slice and then sprinkle on coconut flakes and chocolate chips. 62 THE FRESH RESET

63 cheesy cauliflower bites SERVES: 3-4 V 1/2 large head of cauliflower 1/4 cup grated parmesan cheese 1/4 cup low-fat shredded cheddar cheese 1 large egg 1/4 teaspoon salt 1/4 teaspoon pepper Preheat oven to 400 degrees. Grate cauliflower with a hand held cheese grater or by pulsing it in the food processor. Place grated cauliflower into a large bowl with a few tablespoons of water, cover with plastic wrap and microwave on high for two minutes. Strain cauliflower to remove excess water and transfer to a large mixing bowl. Add all remaining ingredients and mix well. Spray a mini muffin pan (or traditional muffin pan) with nonstick spray and then press the cauliflower mixture into each slot. If using a large muffin pan, place about a tablespoon of mixture into each. Transfer to the oven and bake for minutes, depending on the size of your pans. Leftovers can be enjoyed by reheating in the toaster oven. 63 THE FRESH RESET

64 turkey & bacon lettuce wraps SERVES: 1 DF 3 large pieces of butter lettuce (or iceberg or romaine) 1/2 Roma tomato, sliced thin 3 slices microwave bacon, cooked for 30 seconds 6 slices thin-sliced deli turkey Lay lettuce pieces down and top each piece with a slice of tomato, a slice of bacon and two pieces of turkey meat. Roll each wrap up and enjoy! You can also make these wraps ahead and secure with a toothpick. 64 THE FRESH RESET

65 rainbow summer rolls V 1/2 fresh mango 1/2 medium hot house cucumber 2 large carrots 1/2 red bell pepper 1/2 avocado 6 large rice paper wrappers Warm water 2 tablespoons fresh basil, chopped 2 tablespoons fresh cilantro, chopped 2 tablespoons fresh mint, julienned 1 cup red or green leaf lettuce, chopped 6 large boiled shrimp (sliced in half lengthwise) or 1 boneless, skinless grilled chicken breast sliced into 6 sliced Slice mango, cucumber, carrots, red bell pepper, and avocado into thin strips. Take one sheet of rice paper, gently dip it into a large bowl filled with a few inches of warm water. Allow it to sit for just a few seconds. Lay it onto a clean plate or piece of parchment paper. Arrange 2 shrimp halves or 1 chicken strip across the center. Add few strips of each fruit and vegetable in the center of your rice paper, leaving enough room on the edges for folding. Sprinkle on fresh basil, cilantro, and mint and top with a few pieces of red lettuce. Fold in the top and bottom of your rice paper, and then roll it up. Continue with your remaining 7 sheet of rice paper. Enjoy! 65 THE FRESH RESET

66 dark chocolate almonds with sea aalt SERVES: 4 V 1 cup roasted, unsalted almonds 1/2 cup dark chocolate chips 1/2 tablespoon sea salt Lay almonds in a single layer on a piece of parchment paper or on a baking sheet. Place chocolate chips in a microwave safe bowl and microwave in 30 second intervals, stirring in-between, until melted. Drizzle chocolate over almonds and toss them to ensure each piece is coated. Sprinkle on sea salt and allow to dry. Split into 4 equal servings and enjoy or store in an air-tight container for later! 66 THE FRESH RESET

67 roasted red pepper hummus SERVES: 4 1 (29-ounce) can low-sodium chickpeas 1/2 roasted red pepper canned in water 1/2 teaspoon garlic powder 1 teaspoon olive oil 2 tablespoons lemon juice 2 tablespoons fresh parsley or 1 tablespoon dried 1/2 teaspoon pepper V DF Pour the can of chickpeas into a strainer and rinse well. Transfer to a food processor along with all other ingredients and process until smooth and creamy, about seconds. Scoop into a container and refrigerate until ready to enjoy. Enjoy hummus with a side of vegetables such as cucumbers, romaine leaves, red or green bell peppers and/or celery sticks. 67 THE FRESH RESET

68 skinny layered bean dip V 1/2 cup fat-free refried beans 1/2 medium avocado 1 Roma tomato, diced 1/2 small white or red onion, minced 2 tablespoons lemon juice 1 1/2 teaspoon garlic powder 1/4 teaspoon salt 1/4 teaspoon pepper 1/4 cup low-fat sour cream 2 tablespoons taco seasoning Spread the refried beans across the bottom of a small baking dish. Add the avocado, tomato, onion, lemon juice, garlic powder, salt and pepper to a small bowl and mix well, making sure to mash the avocado. Layer the avocado mixture on top of the refried beans. Add the sour cream and taco seasonings to a bowl and mix well. Layer on top of the avocado mixture. Enjoy right away or place in the fridge for later! Enjoy with fresh veggie sticks (peppers, carrots, celery, cucumber, etc.) 68 THE FRESH RESET

69 fiesta guacamole SERVES: 4 2 large firm but ripe avocados 1/4 large red onion 2 large roma tomatoes 1/4 cup fresh cilantro 2 tablespoons lime juice 1/4 teaspoon salt 1/4 teaspoon pepper 1/2 teaspoon garlic powder V DF Place a large mixing bowl on the counter. Slice each avocado in half, scoop on the avocado into the bowl and remove the pits. Finely dice the red onion, dice the Roma tomatoes and transfer both to your mixing bowl. Rinse the cilantro, chop roughly and add to the bowl. Add all remaining ingredients to the bowl and mix well. The best way to mix your guacamole is to use two forks so you can mash the avocado while incorporating all of the ingredients. Mix until you have a smooth but slightly chunky consistency. Enjoy with fresh veggie sticks (peppers, carrots, celery, cucumber, etc.) 69 THE FRESH RESET

70 savory rosemary almonds SERVES: 4 4 ounces raw or roasted, unsalted almonds 1 tablespoon canola or olive oil 1 tablespoon fresh chopped rosemary (or 1 teaspoon dried) 1/4 teaspoon salt 1/4 teaspoon pepper V DF Add all ingredients to a small nonstick pan over mediumlow heat. Stir well and cook, stirring often, until almonds are gently toasted, about 8-10 minutes. Allow to cool. Enjoy right away or store in an airtight container for later. simple peanut butter dip V 1/2 cup fat-free plain Greek yogurt 1/4 cup all-natural creamy peanut butter (no sugar or salt added) Add all ingredients to a food processor and processor until smooth and creamy, about 45 seconds. Portion into 2 servings and enjoy with fresh apple slices or veggies. 70 THE FRESH RESET

71 crispy garlic parmesan edamame SERVES: 3 V 1 (12-ounce) bag frozen shelled edamame beans 2 tablespoons olive oil 2 cloves garlic, minced (or 1 teaspoon garlic powder) 1/4 cup grated parmesan cheese 1/4 teaspoon salt 1/4 teaspoon pepper Allow edamame beans to thaw by placing in fridge or putting beans directly into a bowl of water. Preheat oven to 375 degrees. Lay edamame onto a baking sheet, drizzle with oil and top with garlic, cheese, and salt and pepper. Mix to ensure each piece is coated and then bake for 20 minutes. Enjoy right away or store in an airtight container for later! 71 THE FRESH RESET

72 chicken satays DF 4 chicken tenderloins 1 tablespoon dijon mustard 1 tablespoon apple cider vinegar 1 teaspoon garlic powder 1/2 teaspoon ground ginger 1/4 teaspoon salt 1/4 teaspoon pepper Add chicken tenders into a large plastic bag, add remaining ingredients and shake well to ensure each tender is coated. It is best to allow the tenders to sit in the fridge all day or overnight, but they can be cooked right away. When ready to cook, place each tender on a skewer. Preheat your grill or grill pan to medium, or heat oven to 375 degrees. Grill tenders until just crispy, about 6 minutes on each side, or bake for 20 minutes. These satays make a great savory snack and are also delicious over a salad to turn them into a meal! 72 THE FRESH RESET

73 italian white bean hummus SERVES: 4 1 can low-sodium cannellini beans 2 tablespoons lemon juice 2 tablespoons olive oil 2 teaspoons dried basil 1 teaspoon dried oregano 1 teaspoon garlic powder 1/4 teaspoon salt 1/4 teaspoon pepper V DF Strain beans and rinse. Add all ingredients into a food processor and pulse until creamy. You may want to add a few tablespoons of water to help thin down your hummus a bit. Enjoy a scoop on your salad or with fresh veggie sticks (peppers, carrots, celery, cucumber, etc.) pepperoni crisps DF 20 slices of lower-sodium pepperoni (either traditional or turkey pepperoni is fine) Preheat your own to 375 degrees. Lay pepperoni slices down flat onto a baking sheet and bake until crispy, about minutes.* Transfer pepperoni onto paper towels to absorb any excess grease and cool. Notes: *For a super-quick snack, you can use the microwave instead of baking the pepperoni. Lay a paper towel down in your microwave and then lay the pepperoni slices down on it, making sure none are overlapping. Lay an additional sheet of paper towel over the slices and then microwaves for 30 seconds. Depending on your microwave you may need to microwave for an additional seconds. Allow to cool until firm and crispy. 73 THE FRESH RESET

74 crispy spiced chickpeas SERVES: 3 1 can low-sodium chickpeas 1 tablespoon olive oil 1 tablespoon Cajun spice seasoning 1/2 teaspoon cumin Optional: 1/2 teaspoon cayenne pepper V DF Preheat oven to 375 degrees. Drain chickpeas and rinse well to remove excess sodium. Lay chickpeas onto a baking sheet and gently pat dry. Drizzle with oil and then shake on seasonings. Stir to ensure each chickpea is coated and then bake for 20 minutes. Enjoy right away or store in an air-tight container for later! 74 THE FRESH RESET

75 easy cheesy popcorn V 1/2 cup corn kernels 2 tablespoons canola oil 1/2 teaspoon salt 1/4 cup grated parmesan cheese Add kernels, oil and salt to a large pot over medium heat and cover. As the kernels heat up, to keep them from burning, gently swirl the pan every so often to keep them moving. Once all of the kernels are popped (about five minutes) remove the pan from the heat and sprinkle over the cheese. Mix well and enjoy! 75 THE FRESH RESET

76 fruity yogurt dip V 1 cup plain Greek yogurt 1/2 cup low-fat cream cheese 1/2 cup fresh strawberries or blueberries (or frozen, defrosted) 1 teaspoon vanilla extract Add all ingredients to a food processor and process until combined and creamy, about 45 seconds. This dip is delicious with a few apple slices or carrot sticks. 76 THE FRESH RESET

77 DRESSING RECIPE APPENDIX