Make Fat Cry Kitchen

Transcription

1 Make Fat Cry Kitchen 8-Week Meal Plan RECIPES Bree Argetsinger a.k.a The Betty Rocker

2 Table of Contents Recipes Green Smoothies 5 Revive. 5 The Avenger.. 6 Love Your Body 7 Super Fuel. 7 Blueberry Cinnamon 7 Beast Mode 8 Mint Green Protein.. 8 Just Drink It.. 9 Iron Man 9 The Colorado Green Machine 10 Ginger Pear.. 10 Honey Apple Crisp. 11 Pear Crisp. 11 Green Lantern.. 12 Blueberry Banana. 12 Captain America 13 Green Salads.. 14 Week 1 Green Salad. 14 Week 2 Spinach Salad.. 14 Week 3 Green Salad.. 15 Week 4 Green Salad. 15 Week 5 Green Salad.. 16 Week 6 Green Salad. 16 Week 7 Spinach and Bok Choy Salad. 17 Week 8 Green Salad.. 17 Pestos 18 Toasted Sunflower Seed and Parsley. 18 Basil Garlic. 18 Sun-dried Tomato. 19 Pumpkin Seed 19 Sides 21 Steamed Asparagus. 21 Roasted Asparagus.. 21 The Betty Rocker Inc. All Rights Reserved Page!2

3 Roasted Zucchini 21 Rosemary Garlic Zucchini 22 Sautéed Garlic Greens.. 22 Bok Choy Steamed Sugar Snap Peas Zucchini Noodles.. 24 Muffins and Bread. 25 Blueberry Protein Muffins Pumpkin Protein Muffins Ninja Nut Bread Energy Bars. 27 Pumpkin Energy Bars Chocolate Protein Bars Chocolate Cherry Protein Bars No-Bake Nut Butter Cacao Chip Protein Bars. 29 Trail Mix.. 30 Week 1 Trail Mix Week 3 Trail Mix Week 5 Trail Mix Week 7 Trail Mix Week 8 Trail Mix Carbs Quinoa Coconut Basil Quinoa Sweet Potatoes Sweet Potato Discs Old-Fashioned Oatmeal Proteins/Entrees 34 Buffalo White Bean Chili.. 34 Sun-dried Tomato Buffalo Burgers. 35 Buffalo Burgers.. 36 Steak Salad. 37 Bok Choy Burritos. 38 Zucchini Noodle Beef Lasagna 39 Rosemary Baked Chicken 41 Sesame Hemp Seed Chicken Bites.. 42 Lemon Chicken. 43 Pesto Chicken Pizza. 44 Shredded Chicken Breast. 44 Turkey Nuggets. 45 The Betty Rocker Inc. All Rights Reserved Page!3

4 Turkey Cilantro Stew.. 47 Turkey Veggie Stew. 48 Turkey White Bean Chili. 49 Honey Dijon Walnut Salmon. 50 Maple Almond Crusted White Fish.. 51 Tuna Avocado Salad. 52 Sun-dried Tomato Tuna Avocado Salad 53 Pesto Salmon. 54 Pesto White Fish 54 Lemon Pepper White Fish.. 55 Steamed Shrimp 55 Lemon Pepper Steamed Shrimp. 56 Breakfast. 57 Chocolate Protein Pancakes 57 Blueberry Protein Pancakes 57 Sweet Potato Pecan Pancakes. 58 Gingerbread Protein Pancakes 59 Pumpkin Protein French Toast 59 Chocolate Peanut Butter French Toast.. 60 Vanilla Cinnamon Protein French Toast 60 Butternut Squash Frittata. 61 Sun-dried Tomato Breakfast Quiche.. 62 Hardboiled Egg Avocado Salad.. 62 Scrambled Eggs. 63 Pesto Egg Scramble.. 63 The Betty Rocker Inc. All Rights Reserved Page!4

5 Recipes KEY T=tablespoon GF=gluten free revive Green Smoothies Yield: 1 large serving You will need: blender, knife, cutting board, measuring cups and spoons 1 1/2 cups kale about 4-5 stalks, de-stemmed 1/2 cup parsley 1 1/2 cups water add more water as needed to make this the right consistency 1 apple 1/4 of a cucumber 5 strawberries 1/4 a lemon either just the juice, or the whole peeled lemon 3 T hemp seeds 1. Add greens and liquid to your blender, and blend until well combined. 2. Add in apple, cucumber, strawberries, and lemon. 3. Add in hemp seeds and any needed additional liquid and blend. the avenger Yield: 1 large serving You will need: blender, knife, cutting board, measuring cups and spoons 1 1/2 cups kale 1/3 cup parsley 1 1/2 cups water add more as needed to get the right consistency 1/3 of a cucumber 1 orange peeled The Betty Rocker Inc. All Rights Reserved Page!5

6 5 strawberries 1 serving plain protein powder 1 T chia seeds 1 tsp spice blend recipe below 1. Add greens and liquid to your blender, and blend until well combined. 2. Add in cucumber, orange, and strawberries. 3. Add in chia seeds, protein powder, and the spice blend and any additional liquid needed and blend one last time. spice blend: 1 1/2 tsp cinnamon 3/4 tsp nutmeg 3/4 tsp cardamom 1. Measure ingredients into a small Ziploc bag, and set aside to use in green smoothies as called for by the recipe. 2. Makes a great topping for oatmeal, keeps very well and can also be sprinkled in your coffee! love your body Yield: 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons 1 cup kale 1/2 cup spinach 1/4 cup parsley 1 cup almond milk 5 strawberries 1/2 of a lemon just the juice or the whole peeled lemon 1/4 of a cucumber 3 T hemp seeds 1. Blend liquid and greens until well combined. 2. Add in the strawberries, lemon, and cucumber. Blend again. 3. Add in the hemp seeds and any additional liquid you may need. Blend one last time. The Betty Rocker Inc. All Rights Reserved Page!6

7 super fuel Yield: Makes 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons 1 cup kale 1/2 cup parsley 2 sprigs mint 1 cup water 2 inch piece ginger 5 strawberries 1 peach 3 T hemp seeds 1/2 tsp cinnamon 1. Blend your liquid and greens first until well combined. 2. Add the ginger, strawberries, and peach and blend again. 3. Add the hemp seeds and cinnamon. Blend one last time. blueberry cinnamon Yield: 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons 1 1/2 cups packed kale 4 stalks fresh mint leaves 1 1/2 cups water 1/4 of a cucumber 1 chunk fresh ginger 1 cup blueberries 1 apple 1 serving protein powder 3/4 tsp cinnamon 1 tsp honey 1. Blend the greens and liquid very well. 2. Add the cucumber, ginger, blueberries, and apple and blend again. 3. Finally add the protein powder, cinnamon, honey, and any additional liquid until you reach the desired consistency. The Betty Rocker Inc. All Rights Reserved Page!7

8 beast mode Yield: 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons 1 cup kale 1 cup almond milk 1 stalk celery 1/3 of a cucumber 1 apple 1 pear 1 serving vanilla spiced chai protein powder 1/2 tsp spice blend 1 T chia seeds 1. Blend greens and liquid until well combined. 2. Add celery, cucumber, apple, and pear. Blend again. 3. Add protein powder, spice blend, and chia seeds and any additional liquid to blend to desired consistency. spice blend: 3/4 tsp cinnamon 3/4 tsp cardamom 1. Measure and mix in a Ziploc bag. 2. Set aside to add to smoothies as needed. mint green protein Yield: Makes 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons 1 cup swiss chard 1/2 cup kale 1/2 cup parsley 3 stalks fresh mint 1 1/2 cups water 1 stalk celery 1 apple 10 grapes 3 T hemp seeds The Betty Rocker Inc. All Rights Reserved Page!8

9 1. Blend the greens a liquid very well first. 2. Add the celery, apple, and grapes and blend again. 3. Add the hemp seeds and any more liquid until you reach the desired consistency. just drink it Yield: 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons 1 cup kale 1/3 cup parsley 2 stalks fresh mint 1 cup almond milk 1/3 of a cucumber 1 inch fresh ginger 1 pear 3 strawberries 1 serving protein powder 1 tsp cinnamon 1. Blend greens and almond milk. 2. Add cucumber, ginger, pear and strawberries and blend again. 3. Add protein powder and cinnamon and any additional water and blend to desired consistency. iron man Yield: 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons 1 cup kale 2 stalks mint 1/4 cup parsley 1 cup water 1 stalk celery 1 apple 10 grapes 1/4 cup hemp seeds 1. Blend greens and water. 2. Add celery, apple, and grapes. Blend again. 3. Add hemp seeds and any additional water and blend to desired consistency. The Betty Rocker Inc. All Rights Reserved Page!9

10 the colorado green machine Yield: 1 large serving You will need: blender, knife, cutting board, measuring cups and spoons 1 cup baby spinach 2 stalks fresh mint 1 cup almond milk 1/3 of a cucumber 1 peach 1/2 cup blueberries 1 serving vanilla protein powder 1. Add greens and liquid to your blender, and blend until well combined. 2. Add in cucumber, peach, and blueberries. Blend again. 3. Add in protein powder and any additional liquid needed and blend one last time. ginger pear Yield: 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons 1 cup kale 1/4 cup fresh mint 1-1 1/2 cups water 1/4 of a cucumber 1 pear 1 chunk fresh ginger 3 T hemp seeds 1 lemon, juiced 1. Blend liquid and greens until well combined. 2. Add in the cucumber, pear, ginger, and lemon. Blend again. 3. Add in the hemp seeds and any additional liquid you may need. Blend one last time. The Betty Rocker Inc. All Rights Reserved Page!10

11 honey apple crisp Yield: Makes 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons 1 1/2 cups kale 2 stalks fresh mint 1/2 cup almond milk 1/2 cup water 1 stalk celery 1 apple 1 pear 4 T hemp seeds 1 tsp raw honey 1 tsp spice blend 1. Blend your liquid and greens first until well combined. 2. Add the celery, apple, and pear and blend again. 3. Add the hemp seeds, honey, and spices. Blend one last time. spice blend 1 1/2 tsp cinnamon 3/4 tsp nutmeg 3/4 tsp ginger 1. Mix everything together and store in a small Ziploc bag. pear crisp Yield: 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons 1 cup kale 1 cup spinach 1/4 cup parsley 1/4 cup mint 1 1/2 cups almond milk 1 pear 1 apple 1/2 a lemon juice or whole peeled lemon 1 serving vanilla protein powder The Betty Rocker Inc. All Rights Reserved Page!11

12 1. Blend the greens and liquid very well. 2. Add the pear, apple and lemon. Blend again. 3. Finally add the protein powder and any additional liquid. Blend until you reach the desired consistency. green lantern Yield: 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons 1 cup kale 1/2 cup spinach 1/3 cup parsley 1 1/3 cups water 1/3 of a cucumber 1 apple 3/4 cup mixed berries or strawberries 1/4 of a lemon juice or the whole peeled lemon 1/4 cup hemp seeds 10 drops GSE (grapefruit seed extract) 1. Blend greens and liquid until well combined. 2. Add cucumber, apple, berries, and lemon. Blend again 3. Add hemp seeds and GSE and any additional liquid to blend to desired consistency. blueberry banana Yield: Makes 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons 1 cup kale 1/4 cup parsley 2 stalks fresh mint 1/2 cup almond milk 1/2 cup water 1 stalk celery 1/4 of a cucumber 1 inch fresh ginger 1/2 cup blueberries 1 banana 3 T hemp seeds The Betty Rocker Inc. All Rights Reserved Page!12

13 3/4 tsp spice blend 1. Blend the greens a liquid very well first. 2. Add the celery, cucumber, ginger, blueberries, and banana. Blend again. 3. Add the hemp seeds and spice blend and any more liquid until you reach the desired consistency. spice blend 2 tsp cinnamon 1 tsp nutmeg 1. Mix together and store in a small Ziploc bag. captain america Yield: 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons 1 cup kale 1/2 cup spinach 1/3 cup parsley 1 1/2 cups water 1/3 of a cucumber 1/2 of a lemon, juiced 1 apple 5 strawberries 1 serving protein powder 1 tsp spice blend- see below 1. Blend greens and water. 2. Add cucumber, lemon, apple, and strawberries. Blend again. 3. Add protein powder and spices and any additional liquid and blend to desired consistency. spice blend 1 tsp cinnamon 1 tsp ground ginger 1/2 tsp nutmeg 1/2 tsp cacao powder 1. Mix together and store in a small Ziploc bag. The Betty Rocker Inc. All Rights Reserved Page!13

14 Mixed Greens Salad daily green salad (week 1) Yield: 10 servings You will need: large mixing bowl, cutting board and knife, grater or food processor, whisk 1/2 cup almonds 3 large carrots 2 tomatoes 10 oz mixed salad greens 1/4 cup olive oil 1 lemon, juiced sea salt and pepper 1. Chop almonds in the food processor. 2. Chop carrots in the food processor, or use a grater. 3. Chop the tomatoes by hand (a food processor would turn it into a liquid) 4. Toss greens together in a large mixing bowl with almonds, carrots and tomatoes. Cover and refrigerate. 5. Whisk up the lemon juice, olive oil, salt and pepper. 6. Cover and store. The dressing can be added as you go, and can also be added to the salad if you throw it in the sauté pan and have it hot on the side of your breakfast or entree. daily spinach salad (week 2) You can serve your weekly mixed greens salads hot or cold - once it s mixed, you can either toss it in some dressing and have it as it is, or throw it in your sauté pan and have it hot with your dish. Yield: 8 servings You will need: large mixing bowl, cutting board and knife, food processor 1/2 cup toasted sunflower seeds 10 oz baby spinach 1/2 pint cherry tomatoes, halved 1 shallot, sliced 1/4 cup olive oil 1 lemon, juiced sea salt and pepper The Betty Rocker Inc. All Rights Reserved Page!14

15 1. Toast the sunflower seeds and set aside. 2. Put the spinach in a large bowl. 3. Chop the tomatoes and slice the shallot. 4. Toss everything together in the bowl and store in an airtight container. 5. Whisk the olive oil, lemon juice, salt and pepper and store separately. daily green salad (week 3) Yield: 8 servings You will need: measuring cups and spoons, knife, cutting board, large mixing bowl, whisk 2 large carrots, chopped 1 tomato, chopped 10 oz mixed salad greens 1/4 cup olive oil 1 lemon, juiced sea salt and pepper 1. Use a food processor to chop up your carrots. You can also use a grater for this step. 2. Chop the tomato. 3. Toss the vegetables with the greens. 4. Whisk up the olive oil, lemon juice, salt and pepper and store separately. daily greens salad (week 4) Yield: 8 servings You will need: large mixing bowl, cutting board and knife, grater or food processor 1/2 cup sunflower seeds, toasted 2 large carrots 1 tomato 10 oz mixed salad greens 1/4 cup olive oil 1 lemon, juiced sea salt and pepper 1. Toast the sunflower seeds in a dry skillet on medium heat. Set aside. 2. Chop the carrots in the food processor, or use a grater. 3. Chop the tomatoes. Toss all 3 ingredients will the greens. 4. Whisk up the olive oil, lemon juice, salt and pepper and store separately. The Betty Rocker Inc. All Rights Reserved Page!15

16 daily green salad (week 5) Yield: 5 servings You will need: large mixing bowl, cutting board and knife, grater or food processor, whisk 1 tomato, chopped 1/2 a can of artichoke hearts, cut in half or fourths 8 oz mixed salad greens 1/4 cup olive oil 1/2 a lemon, juiced sea salt and pepper 1. Chop the tomato by hand. Halve or fourth the artichoke hearts. 2. Toss greens together in a large mixing bowl with the tomato and artichoke hearts. Cover and refrigerate. 3. Whisk up the lemon juice, olive oil, salt and pepper. 4. Cover and store. The dressing can be added as you go, and can also be added to the salad if you throw it in the sauté pan and have it hot on the side of your breakfast or entree. daily green salad (week 6) Yield: 10 servings You will need: food processor, knife, cutting board, large bowl, airtight container, whisk, measuring cups 1/2 cup almonds 1 tomato 1 cucumber 8 oz mixed salad greens 1/4 cup olive oil 1 lemon, juiced sea salt and pepper 1. Chop the almonds in a food processor. 2. Chop the tomatoes and cucumber by hand. 3. Toss the almonds, cucumber, and tomato with the greens. 4. Whisk the olive oil, lemon juice, and salt and pepper and store separately. The Betty Rocker Inc. All Rights Reserved Page!16

17 spinach and bok choy salad (week 7) Yield: 8 servings You will need: large mixing bowl, cutting board, knife, measuring cups and spoons, whisk 2 large carrots 1 tomatoes 6 oz spinach 2 cups chopped bok choy (use whatever is leftover from bok choy burritos) 1/4 cup olive oil 1 lemon, juiced sea salt and pepper 1. Use a food processor to chop up your carrots. You can also use a grater for this step. 2. Chop the tomatoes. 3. Toss the vegetables with the greens. 4. Whisk up the olive oil, lemon juice, salt and pepper and store separately. daily greens salad (week 8) Yield: 8 servings You will need: large mixing bowl, cutting board and knife, grater or food processor 1 tomato, chopped 1 cucumber, peeled and chopped 1/2 cup pecans 6 oz mixed salad greens 1/4 cup olive oil 1 lemon, juiced sea salt and pepper 1. Chop the tomato and cucumber. Toss with the pecans and greens. 2. Whisk up the olive oil, lemon juice, salt and pepper and store separately. The Betty Rocker Inc. All Rights Reserved Page!17

18 Pestos toasted sunflower seed and parsley pesto Yield: 8 servings (2 T each) You will need: skillet, spatula, knife, cutting board, mixing bowl, food processor, measuring cups and spoons 1/2 cup sunflower seeds, shelled 1 large bunch parsley 2 cloves garlic 1/2 tsp sea salt 2-3 T olive oil 1/4 of a lemon, juiced 1. Lightly coat a 9" skillet (cast iron works best) with olive oil. Spread sunflower seeds out evenly and toast them over medium high heat, stirring them up every few minutes with a spatula or spoon to ensure they brown all over. 2. Wash the parsley well and pat dry. Chop it up, discarding the stalks. 3. Add the parsley and sunflower seeds together in the food processor and mix until finely chopped. 4. Peel and chop 1-2 garlic cloves and smash them with the back of a large knife. 5. Add the garlic and sea salt to the parsley and sunflower seeds and blend until evenly mixed and finely ground. You may want to stop your food processor occasionally and scrape down the sides to ensure it gets evenly mixed. 6. Transfer the pesto to a bowl and mix in olive oil. You can use more or less, depending on how runny you want your pesto to be. 7. Squeeze in the juice of 1/4 of a lemon and mix all together. basil garlic pesto Yield: 4 servings (2 T each) You will need: spatula, measuring cups and spoons, food processor 2 cups fresh basil, tightly packed 4 cloves garlic 2 T pine nuts 2 T walnuts The Betty Rocker Inc. All Rights Reserved Page!18

19 1/2 of a lemon, zested and juiced 1/4 cup olive oil 1. Put the basil in the food processor and pulse until finely chopped. 2. Add the garlic and nuts. Pulse again and scrape down the sides a few times. 3. Add the lemon zest and juice and pulse again. Slowly pour in the olive oil while the processor is running. If you want a thinner consistency, add more olive oil. sun-dried tomato pesto Yield: 5 (2 T each serving) You will need: food processor, strainer, knife, cutting board, measuring cups and spoons, zester, spatula 1/2 cup sun-dried tomatoes packed in oil, drained and rinsed 1/4 cup almonds 1/4 cup basil 2 T walnuts 2 cloves garlic 1/8 tsp sea salt 1/4 of a lemon, zested and juiced 1/2 cup olive oil 1. Drain the tomatoes and pat dry. 2. Toast the almonds in a sauté pan over medium heat in a little olive oil until slightly browned. 3. Add tomatoes, basil, almonds, walnuts, and garlic to the food processor and blend. 4. Remove the top several times to scrape down the sides with a spatula. 5. Stop the food processor and add lemon juice, zest, and salt. Blend again. 6. While the processor is running, slowly add olive oil. You may use a little more or less than the recipe calls for depending on how you want the consistency. pumpkin seed pesto Yield: 8 servings you will only need 4 servings, so save the rest for next week You will need: food processor, spatula, measuring cups and spoons 1 1/2 cups basil 1 1/2 cups spinach 8-9 sun-dried tomatoes 1/4 cup walnuts 1/4 cup pumpkin seeds 1/4 cup olive oil The Betty Rocker Inc. All Rights Reserved Page!19

20 1/4 tsp sea salt 1/4 of a lemon, juiced 1. Place the basil and spinach in the food processor. Pulse until they are chopped. 2. Add the sun-dried tomatoes, walnuts, and pumpkin seeds. Pulse again. 3. Once everything is evenly chopped up, slowly add the olive oil while the food processor is running. If you haven't reached the consistency you want, add a little more olive oil. 4. Stir in the salt and lemon juice at the end. The Betty Rocker Inc. All Rights Reserved Page!20

21 Sides steamed asparagus Yield: 3 servings You will need: large saucepan or pot, steamer basket, strainer 1 large (or 2 small) bunch asparagus 1. Wash asparagus and cut white or tough ends off. 2. Fill a large pot with a couple inches of water and bring to a simmer. 3. Insert the steamer basket and place the asparagus in it. Cover with a lid. 4. Steam for about 10 minutes, until asparagus are tender but not soggy. roasted asparagus Yield: 2 servings You will need: baking sheet, parchment paper, measuring spoons, strainer 1 lb asparagus 2 tsp olive oil sea salt and pepper 1. Preheat oven to 400 F. 2. Wash the asparagus and snap off the tough ends. Dry thoroughly. 3. Place the asparagus on a parchment-lined baking sheet. 4. Drizzle the olive oil over the asparagus and top with salt and pepper. 5. Using your hands, roll the asparagus in the oil and seasoning to coat. 6. Bake for minutes, depending on the thickness of your asparagus. roasted zucchini Yield: 2 servings You will need: knife, cutting board, baking sheet, measuring spoons, bowl 2 large zucchini 1 T olive oil The Betty Rocker Inc. All Rights Reserved Page!21

22 sea salt and pepper 1. Preheat the oven to 350 F. 2. Cut the zucchini in half lengthwise and chop into half circles. 3. Put the zucchini in a bowl and toss with the olive oil, salt and pepper. 4. Place it on a baking sheet and bake for about 20 minutes. rosemary garlic zucchini Yield: 3 servings You will need: mixing bowl, baking sheet, parchment paper, knife, cutting board, measuring spoon, garlic press (optional) 2 zucchini, cut in half lengthwise and then into half circles 2 tsp dried rosemary 2 cloves garlic, minced 1/2 lemon, juice of 1 tsp olive oil 1/4 tsp sea salt 1. Preheat the oven to 375 F. 2. Chop zucchini and add it to the bowl. 3. Mix in rosemary, minced garlic, lemon juice, and olive oil. 4. Spread on your baking sheet and sprinkle with salt. 5. Bake minutes, until easily pierced with a fork. sautéed garlic greens Yield: 2 servings You will need: knife, cutting board, skillet with a lid, measuring cups and spoons, garlic press (optional) 4 cup kale 1 T olive oil 4 cloves garlic, minced or pressed 1/2 a lemon, juiced 1. Wash and chop your kale into bite-sized pieces. 2. Heat a skillet on medium and add oil. When it's warm, add the garlic. Cook 1 minute. 3. Add the kale, a little bit at a time, until it's all in the skillet and stir well. 4. Sauté for a few minutes until it start to wilt. Cover with a lid and let it cook for 5 minutes. 5. Add the lemon juice and cook for another minute or two. The Betty Rocker Inc. All Rights Reserved Page!22

23 bok choy Yield: 2 servings You will need: skillet, knife, cutting board, measuring cups and spoons, spatula, garlic press(optional) 1 1/2 bunches bok choy 1 T sesame oil 1 T coconut oil 2 garlic cloves, minced 1 T fresh ginger, minced 1/4 cup mushrooms, diced 2 T tamari (gluten free soy sauce) sea salt and pepper 2 T toasted sesame seeds for garnish 1. Cut the root ends off the bok choy and separate the leaves. Rinse the leaves under cold water to make sure there is no dirt left. 2. Cut the leafy part into thick ribbons, and the white part into thin strips. 3. Heat the sesame and coconut oils in a pan on medium-high. 4. Mince or press the garlic. Add the bok choy, garlic, ginger, mushrooms, tamari, salt and pepper to the pan and cook about 7 minutes. 5. Serve topped with toasted sesame seeds. steamed sugar snap peas Yield: 6 servings You will need: steamer insert, large pot 6 cups fresh sugar snap peas water 1. Fill a large pot with a couple inches of water and bring to a simmer. 2. Insert the steamer basket and place 2 cups of the peas in the basket. 3. Cover with a lid and steam several minutes, until crisp but cooked. 4. You will have to do several batches depending on the size of your steamer basket. The Betty Rocker Inc. All Rights Reserved Page!23

24 zucchini noodles Yield: 2 servings You will need: vegetable peeler or spiral slicer 2 large zucchini 1. Wash your zucchini but keep the peel on. 2. If you're using a regular vegetable peeler, make long smooth strokes on the long side of the zucchini. It will make fettuccine-like ribbons. 3. Keep doing this until both zucchini are made into ribbons. 4. If you're using a spiral slicer, follow the directions for your tool and make whatever shape pasta you want. The Betty Rocker Inc. All Rights Reserved Page!24

25 muffins & bread blueberry protein muffins Yield: 10 muffins (5 servings) You will need: muffin tins, whisk, bowl, measuring cups and spoons, rubber spatula, muffin liners 2 cups almond flour 1/2 cup vanilla protein powder ¾ tsp baking soda ½ tsp fine sea salt 3 eggs ⅓ cup unsweetened applesauce 2 tablespoons maple syrup 2 tablespoons coconut oil (melted) 1 teaspoon vinegar (white or cider) 1/2 teaspoon vanilla 1 cup blueberries - fresh or frozen 1. Preheat oven to 350 F. Line 10 cups in a standard 12-cup muffin tin with paper or foil liners. 2. In a large bowl whisk the almond flour, protein powder, baking soda, and salt. 3. In a small bowl, whisk the eggs, applesauce, maple syrup, oil, vinegar and vanilla 4. Add the wet ingredients to the dry ingredients, stirring until blended. Fold in blueberries. 5. Divide batter evenly among prepared cups. 6. Bake for 14 to 18 minutes until set at the centers and golden brown at the edges. pumpkin protein muffins Yield: 6 servings (2 muffins each) You will need: muffin tin, large mixing bowl, whisk, measuring cups and spoons, muffin liners (optional) 1 1/2 cups almond meal flour 1/2 cup raw protein powder 1 tsp baking soda 1/2 tsp sea salt 1 tsp cinnamon 1/2 tsp cardamom 1/2 tsp ginger 1/2 tsp cacao powder The Betty Rocker Inc. All Rights Reserved Page!25

26 1/4 tsp cloves 1/4 tsp allspice 1 cup pumpkin puree 3 eggs 2 T olive oil 1/2 cup honey Topping 2 T cacao nibs 3 T hemp seeds 1. Preheat the oven to 350 F. 2. Measure the dry ingredients into a bowl and mix together. 3. Add in the pumpkin and eggs and whisk well. 4. Measure the olive oil and honey. Beat into the batter. 5. Line muffin tins with muffin liners or grease with cooking oil. 6. Evenly distribute the batter between the 12 cups. Fill about 3/4 of the way full. 7. Mix the topping and distribute evenly. Bake for minutes. ninja nut bread Yield: 3 servings (2 slices per serving) You will need: measuring cups and spoons, mini loaf pan, cooking spray, food processor, spoon, bowl 1/4 cup walnuts 1/4 cup almond flour 1/4 cup + 2 T flaxseed meal 1/4 tsp sea salt 1/4 tsp baking soda 1/2 tsp cream of tartar 2 eggs 2 T olive oil 1/4 cup water 2 tsp honey 1. Preheat oven to 350 F. Place walnuts in a food processor and blend until very fine. 2. In a bowl, mix the ground walnuts, almond flour, flaxseed, salt, baking soda, and cream of tartar. 3. Add the eggs, oil, water, and honey. Stir until mixed. If it looks too liquid, add a little more almond flour. 4. Spray a mini loaf pan with cooking oil. 5. Bake minutes. Let it sit for a minute before transferring to a cooling rack. 6. Cut into 6 slices once the bread has cooled completely. The Betty Rocker Inc. All Rights Reserved Page!26

27 pumpkin energy bars energy bars Yield: 4 servings You will need: measuring cups and spoons, food processor, baking dish, parchment paper, spatula, knife 1/2 cup pitted dates 1/4 cup cashews 1-2 T water 3-4 T pumpkin puree 2 T pumpkin seeds + 1 T pumpkin seeds (for garnish) 1 T unsweetened coconut flakes 1/4 cup vanilla protein powder 1/2 tsp ground cinnamon 1/2 tsp smoothie spice 1. Pit dates.* Combine dates and cashews in the food processor and pulse until partially mixed. 2. Add the water (starting with 1 T) and the pumpkin puree. The more water and pumpkin you add, the more sticky the batter will be, and it won't completely freeze. 3. Add 2 T pumpkin seeds and the coconut flakes. Process until combined. 4. Add the protein powder and spices. Let the food processor run until everything is thoroughly combined. Scrape the sides down as you go. Add a tiny bit more water if absolutely necessary. 5. Turn out the mixture onto a parchment lined square baking dish and press it down. Lightly press down the remaining pumpkin seeds on top. If the mixture is too sticky, wet your hands to help pat the mixture down. 6. Freeze for 3 hours. Once they are hard enough, cut them into 4 squares and wrap individually. Store in the freezer for best results. *Sometimes dates can get a little dried out, which will affect your recipe. You can pre-soak them to infuse them with moisture. The Betty Rocker Inc. All Rights Reserved Page!27

28 chocolate protein bars Yield: 6 servings You will need: measuring cups and spoons, food processor, parchment paper, 8x8 or square pan 1/4 cup almonds 1/4 cup walnuts 1/8 tsp sea salt 1 T cacao powder 1/4 cup chocolate protein powder 6 dates* make sure they're moist 1 T cacao nibs for garnish 1. Put the nuts, sea salt, cacao powder and protein powder in a food processor and blend until fine. 2. Pit the dates and add them one at a time with your food processor running. 3. When the batter starts to clump together, you ve got it just right. 4. Turn out the mixture into an 8x8 pan lined with parchment paper and press down to flatten. You may need to wet your hands a bit if it s too sticky to work with. 5. Sprinkle with cacao nibs, press them down, and refrigerate for an hour. *If your dates seem too dry, pre-soak them in some water to let them absorb some moisture. chocolate cherry protein bars Yield: 3 servings You will need: measuring cups and spoons, bowl, spoon, parchment paper, square baking dish 1/2 cup almond butter 2/3 cup chocolate protein powder 1 tsp vanilla extract pinch of sea salt 2 1/2 T coconut milk (add gradually - you may need a little more or less. Altitude and humidity varies in different places) 1/4 cup unsweetened dried cherries (or raisins, or dried unsweetened cranberries - make sure they do not have sugar or oil added to them - read the label) 1. Mix almond butter and protein powder together. 2. Add vanilla and salt and mix well. 3. Add coconut milk. You may need a little more, just mix it together until you get a sticky dough. The Betty Rocker Inc. All Rights Reserved Page!28

29 4. Press into a parchment lined 8x8 baking dish until flat, or if you have mini loaf pans you can divide the dough into three of them and press it down. Refrigerate until firm, 5. Refrigerate for one hour. Store in the refrigerator. no-bake nut butter cacao chip protein bars Yield: 4 servings You will need: microwave safe bowl, measuring cups and spoons, cutting board, knife, 8x8 pan, mixing spoon 1/3 cup peanut butter (only ingredients should be peanuts)* 1 T+1 tsp coconut oil 1/2 cup Egg White Protein Powder 1/3 cup almond flour 1 T+1 tsp ground chia seeds 1 T+1 tsp unsweetened coconut flakes 1 T+1 tsp cacao nibs 1 T+1 tsp peanuts, chopped* *sub almond butter and almonds if you need to 1. Measure the peanut butter and coconut oil into a microwave-safe bowl. Microwave for 30 seconds and stir well. You could also use a saucepan on the stove to do this. 2. Remove from the heat and add the egg white protein powder, almond flour, ground chia seeds, coconut flakes, and cacao nibs. Stir very well. It should be slightly sticky but dry enough to handle. 3. Scoop the batter into an ungreased 8x8 pan and press down evenly. 4. Sprinkle the chopped peanuts and press into the top of the dough. 5. Cover and freeze for 20 minutes, then cut into 4 bars. Store in the fridge. The Betty Rocker Inc. All Rights Reserved Page!29

30 trail mix (week 1) trail mix Yield: 4 servings (1/2 cup each) You will need: measuring cups, airtight storage container, mixing bowl, wooden spoon 1/2 cup pumpkin seeds 1/2 cup walnuts 1/2 cup hemp seeds 1/4 cup cacao nibs 1/4 cup coconut flakes 1. Measure all ingredients and mix well. 2. Store in an airtight container. Note: If you would like to add additional sweetness, add 1/4 cup of raisins or no-sugar added dried fruit of your choice. Cacao nibs are unsweetened chocolate, and with fat (like walnuts and hemp seeds) their flavor comes out. trail mix (week 3) Yield: 4 servings You will need: bowl, spoon, measuring cups, airtight container 1/2 cup + 2 T pumpkin seeds 1/2 cup + 2 T walnuts 1/4 cup cacao nibs 1/4 cup unsweetened dried cranberries 1/4 cup unsweetened coconut flakes 1. Measure and mix together well. Store in an airtight container. The Betty Rocker Inc. All Rights Reserved Page!30

31 trail mix (week 5) Yield: 3 servings (1/2 cup each) You will need: measuring cups, airtight storage container, mixing bowl, wooden spoon 1/2 cup walnuts 1/2 cup pecans 1/4 cup cacao nibs 1/4 cup coconut flakes 1. Measure all ingredients and mix well. 2. Store in an airtight container. trail mix (week 7) Yield: 3 servings You will need: bowl, spoon, measuring cups, airtight container 1/2 cup pumpkin seeds 1/2 cup walnuts 1/4 cup coconut flakes 1/4 cup cacao nibs 1. Measure and mix together well. Store in an airtight container. trail mix (week 8) Yield: 2 servings You will need: measuring cup, bowl, spoon 1/4 cup walnuts 1/4 cup pecans 1/4 cup unsweetened coconut flakes 1/4 cup cacao nibs 1. Measure, mix, and store in an airtight container. The Betty Rocker Inc. All Rights Reserved Page!31

32 quinoa Yield: approximately 5 servings You will need: medium sized pot, measuring cups Carbs 1 1/4 cups dry quinoa (look for sprouted quinoa - the company Tru Roots makes it - or use optional soaked method below) 2 1/2 cups water Optional Soaked method to partially predigest the grain - Place quinoa in a bowl and cover with water and 1 T apple cider vinegar. Cover and allow to soak for 8 hours. Drain through a cheesecloth or similar and cook in fresh water. This is easily accomplished by setting it out first thing in the morning, and cooking it when you come home, or start it at night and cook it the next day. 1. Measure quinoa and rinse very well in a mesh strainer. 2. Add water to saucepan and then add quinoa. If you soaked your quinoa overnight, reduce the amount of water to 1 3/4-2 cups. 3. Cover and cook over medium heat until it comes to a low boil. 4. Reduce heat slightly and cook uncovered for minutes or until quinoa has absorbed all the water and is light and fluffy. coconut basil quinoa Yield: 3 servings You will need: saucepan, bowl, measuring cups and spoons, knife, cutting board, spoon, mesh strainer 1 cup coconut milk 1/2 cup chicken stock 3/4 cup quinoa 1/4 cup fresh basil 1 tsp sea salt 1. Pre-rinse quinoa and soak it for 4-6 hours in a bowl with 1 T apple cider vinegar (or buy sprouted quinoa). 2. Drain and rinse the quinoa. Put it in a saucepan and add the coconut milk and chicken stock. 3. Cook on medium heat at a simmer until all liquid has been absorbed, about minutes. 4. Chop basil and stir it in along with the salt. The Betty Rocker Inc. All Rights Reserved Page!32

33 sweet potatoes Yield: 2 servings You will need: baking sheet, measuring spoons, bowl, wooden spoon, aluminum foil 1 large or 2 small sweet potatoes 2 tsp coconut oil sea salt and pepper to taste 1. Preheat oven to 350 F. 2. Peel and chop the sweet potatoes into 1-inch pieces. 3. Place them in a bowl and toss with the coconut oil, salt and pepper. 4. Pour onto a baking sheet covered with aluminum foil. 5. Bake for minutes, depending on the size of your pieces. sweet potato discs Yield: 6 servings You will need: sharp knife, cutting board, baking sheet, parchment paper 3 large sweet potatoes 1. Preheat oven to 350 F. 2. Wash and slice the potatoes into discs. 3. Lay down on a baking sheet covered with parchment paper. 4. Bake for minutes, until easily pierced with a fork. old-fashioned oatmeal Yield: 4-5 servings You will need: large pot, liquid measuring cup, measuring cup 4 cups of water 1 cup oats 1 T vanilla extract 1. Measure water into large pot and add oats. 2. Bring water to a boil and allow to boil for 1-2 minutes. 3. Remove from heat, add vanilla. 4. Cover, and refrigerate. 5. The following day, stir the oats together with any foam that has accumulated on the top. All the water will be absorbed. The Betty Rocker Inc. All Rights Reserved Page!33

34 Proteins/Entrees buffalo white bean chili Yield: 6 servings You will need: large pot, measuring cups and spoons, wooden spoon, knives, cutting board, can opener, strainer 1 T olive oil 1 yellow onion, chopped 2-3 cloves garlic, minced 2-3 tsp ground cumin 1 lb ground buffalo use ground beef if you can't find buffalo 1 1/2 T chili powder 1/2 T cacao powder 1/2 tsp sea salt 1/2 tsp cinnamon 1 (14 oz) can whole tomatoes and their juice 1 1/2 cups beef stock 4 oz tomato sauce 2 cans small white beans, rinsed and drained 1. Heat the olive oil in a large pot on medium. 2. Add the onion and garlic, cooking until soft, about 8 minutes. 3. Add the cumin and let it cook for a minute. 4. Add the buffalo and break it up well with a wooden spoon. 5. Stir in the chili powder, cacao powder, salt, and cinnamon. 6. Add the tomatoes and start breaking them up with the wooden spoon. 7. Stir in the stock and tomato sauce. Let simmer for 45 minutes. 8. Add in the beans and stir well. Cook for another 20 minutes. **This recipe is also good with ground turkey - try it for a different variation** The Betty Rocker Inc. All Rights Reserved Page!34

35 meatless option: black and white bean chili Yield: 6 servings You will need: large pot, measuring cups and spoons, wooden spoon, knife, cutting board, can opener, strainer 1 T olive oil 1 yellow onion, chopped 2-3 cloves garlic, minced 2-3 tsp ground cumin 1 1/2 T chili powder 1/2 T cacao powder 1/2 tsp sea salt 1/2 tsp cinnamon 1 (14 oz) can whole tomatoes and their juice 1 1/2 cups vegetable stock 4 oz tomato sauce 2 cans small white beans, rinsed and drained 1 can black beans, rinsed and drained 1. Heat the olive oil in a large pot on medium. 2. Add the onion and garlic, cooking until soft, about 8 minutes. 3. Add the cumin and let it cook for a minute. 4. Stir in the chili powder, cacao powder, salt, and cinnamon. 5. Add the tomatoes and start breaking them up with the wooden spoon. 6. Stir in the stock and tomato sauce. Let simmer for 45 minutes. 7. Add in the beans and stir well. Cook for another 20 minutes. sun-dried tomato buffalo burger Yield: 3 servings You will need: measuring cups and spoons, mixing bowl, skillet, spatula, garlic press, knife, cutting board 1 lb ground buffalo 2 cloves garlic, minced 6 sun-dried tomatoes, chopped finely 1 tsp dried thyme fresh ground pepper 1/4 tsp sea salt 1/2 tsp paprika 1. Mix all of the ingredient together and form into 3 patties. 2. Spray a skillet with cooking spray and heat it to medium. 3. Cook the burgers, flipping once, until they're cooked all the way through. The Betty Rocker Inc. All Rights Reserved Page!35

36 meatless option: sun-dried tomato veggie burger Yield: 3 servings You will need: knife, cutting board, garlic press, skillet, spatula, food processor, oven, baking sheet 1/2 a small onion, chopped 6 oil-packed sun-dried tomatoes, drained and chopped 1 can black beans, rinsed and drained, divided 1 clove garlic, minced 1 tsp dried steak seasoning 1/2 cup water 3/4 cup cooked quinoa, divided 1. Turn the oven on to 375 F. Heat a skillet to medium. 2. Add the onion and sun-dried tomatoes to the skillet. The oil from the tomatoes should be enough to cook the onion. Cook about 5 minutes. 3. Add half of the black beans, all of the steak seasoning and garlic, and 1/2 cup of water. 4. Bring to a boil, then reduce to a simmer for about 10 minutes, until most of the liquid has evaporated. 5. Add the bean-onion mixture to a food processor along with 1/4 cup of the quinoa. Process until smooth. 6. Stir in the remaining beans and quinoa. Form into 3 patties and place them on a parchmentlined baking sheet. 7. Bake in the top 1/3 of the oven for 20 minutes. Flip them and bake for about 10 more minutes, until they are crispy. buffalo burgers Yield: 3 servings You will need: knife, cutting board, skillet, spatula, bowl, measuring spoons 3 T olive oil 1 yellow onion, diced finely 1 lb ground buffalo 6 T almond flour 3 stalks fresh basil, chopped sea salt and pepper 1. Heat a skillet on medium and add the olive oil. 2. Sauté the onion until translucent. 3. Let the onions cool and then add them along with everything else to the meat. Mix well. 4. Form into 3 patties and cook in the same pan as the onions until done. The Betty Rocker Inc. All Rights Reserved Page!36

37 meatless option: black bean and quinoa veggie burgers Yield: 3 servings You will need: skillet, knife, cutting board, spatula, food processor, measuring cups and spoons, baking sheet, parchment paper, garlic press 1/2 of a small yellow onion, chopped 1 tsp olive oil 1 can black beans, rinsed and drained, divided 1 tsp dried steak seasoning 1 clove garlic, minced 3/4 cup cooked quinoa, divided 1/2 cup water 1. Preheat the oven to 375 F. 2. Heat a skillet to medium and pour in the olive oil. Sauté the onions for about 5 minutes. 3. Stir in 1/2 cup of the black beans, the steak seasoning, and garlic. Add 1/2 cup of water and stir. 4. Let it come to a boil, then reduce to a simmer for 10 minutes, or until most of the liquid is absorbed. 5. In a food processor, place the bean-onion mixture along with 1/4 cup of the quinoa and process until smooth. steak salad Yield: 2 servings You will need: skillet, tongs, cooking oil spray, measuring spoon, garlic press (optional) 2 flank steaks 1/3 lb each 2 T olive oil 1 T balsamic vinegar 2 cloves garlic, minced sea salt and pepper 2 cups mixed green salad 1. Marinate the steak in the olive oil, balsamic vinegar, garlic, salt and pepper for 20 minutes. 2. Heat a skillet to medium-high and spray with cooking oil. 3. Cook steaks evenly, until they reach desired doneness. 4. Serve steaks atop 1 cup of salad each. The Betty Rocker Inc. All Rights Reserved Page!37

38 meatless option: baked tempeh over salad Yield: 3 servings You will need: measuring cups and spoons, square baking dish, spatula 1/4 cup tamari gluten free soy sauce 2 tsp apple cider vinegar 1 T finely chopped ginger you can also use fine grater for this 1 tsp garlic powder 1/4 cup honey 4 tsp sesame oil 1/2 cup orange juice fresh squeezed 2 (8 oz) packages organic tempeh 3 cups mixed green salad 1. Preheat the oven to 375 F. 2. Stir together all ingredients except tempeh and salad. Cut each package of tempeh into 6 even strips. 3. Marinate the tempeh in the mixture for minutes, flipping several times. 4. Transfer the pieces to a square baking dish, including any remaining sauce. 5. Bake for 12 minutes, then flip and bake for another 12 minutes. Serve 4 strips of tempeh on top of 1 cup mixed green salad for each serving. bok choy burritos Yield: 2 servings You will need: skillet, measuring cups, knife, cutting board, spatula, can opener, mesh strainer 1 tsp olive oil 1 lb ground beef 1 onion 4 leaves bok choy, white ends cut off and chopped up 1/2 pint cherry tomatoes, sliced in half 1 cup black beans 1/4 cup sunflower seed pesto sea salt and pepper 1. Heat a skillet to medium and add 1 tsp olive oil. 2. Brown the beef and onion, crumbling up while cooking. 3. Drain off any excess grease and return to the pan. 4. Add the cut up bok choy, tomatoes, beans, pesto, salt and pepper. 5. Cook until heated through. 6. Serve by pouring 1/4 of the mixture onto each leaf of bok choy and roll up. The Betty Rocker Inc. All Rights Reserved Page!38

39 meatless option: bok choy bean burritos Yield: 2 servings You will need: skillet, measuring cups and spoons, cutting board, spatula, can opener, mesh strainer 1 tsp olive oil 1 can black beans, rinsed and drained 1 onion 4 leaves bok choy, white ends cut off and chopped up 1/2 pint cherry tomatoes, sliced in half 1/4 cup sunflower seed pesto sea salt and pepper 1. Heat a skillet to medium and add 1 tsp olive oil. Add the black beans and onion. Cook for 5 minutes. 2. Add the cut up bok choy, tomatoes, pesto, and seasonings. Stir well. 3. Cook for 5-10 more minutes. Serve by pouring 1/4 of the mixture into each leaf of bok choy and roll up. zucchini noodle beef lasagna Yield: 4 servings You will need: 8x8 baking dish, oven, measuring cups and spoons, knife, cutting board, cooking oil spray, skillet, wooden spoon, garlic press (optional) 1 yellow onion 2 T fresh rosemary 1 T olive oil 3 garlic cloves, minced 1/2 lb ground beef 2 zucchini 1 cup pasta sauce 2 cups spinach 1. Preheat the oven to 400 F. Chop onions and finely chop the rosemary. 2. Sauté the onions over medium heat in the olive oil until translucent. Mince the garlic and add it to the onions. 3. Add the ground beef and stir, breaking up evenly. 4. Add the rosemary and cook until evenly browned. 5. Slice zucchini into thin, even strips. You can also just cut them into discs. 6. Spray an 8x8 baking dish to cooking oil. Begin layering the zucchini at the bottom to cover. 7. Add a third of the pasta sauce, top with half of the meat mixture, layer with half of the spinach. 8. Cover with another layer of zucchini, pasta sauce, meat, and then spinach. 9. Top it with the remaining zucchini, and then the rest of the pasta sauce. 10. Bake for 40 minutes, until the top is brown and it is bubbling. The Betty Rocker Inc. All Rights Reserved Page!39

40 meatless option: zucchini noodle tempeh lasagna Yield: 4 servings You will need: 8x8 baking dish, knife, cutting board, skillet, cooking oil spray, wooden spoon, measuring cups and spoons, garlic press (optional) 1 yellow onion 2 T fresh rosemary 1 T olive oil 3 garlic cloves, minced 2 zucchini 1 cup pasta sauce 2 cups spinach 1/2 lb tempeh, chopped into bite-size pieces 1. Preheat the oven to 400 F. Chop onions and finely chop the rosemary. 2. Sauté the onions over medium heat in the olive oil until translucent. Mince the garlic and add it to the onions. 3. Add the tempeh and stir. 4. Add the rosemary and cook until evenly browned. 5. Slice zucchini into thin, even strips. You can also just cut them into discs. 6. Spray an 8x8 baking dish to cooking oil. Begin layering the zucchini at the bottom to cover. 7. Add a third of the pasta sauce, top with half of the tempeh, layer with half of the spinach. 8. Cover with another layer of zucchini, pasta sauce, tempeh, and then spinach. 9. Top it with the remaining zucchini, and then the rest of the pasta sauce. 10. Bake for 40 minutes, until the top is brown and it is bubbling. The Betty Rocker Inc. All Rights Reserved Page!40

41 rosemary baked chicken Yield: 3 servings You will need: baking sheet, aluminum foil, measuring spoons 3 chicken breasts 2 tsp olive oil 1 T fresh rosemary or 1 tsp dried sea salt and pepper 1. Preheat oven to 350 F. 2. Season the chicken with olive oil, rosemary, salt and pepper to taste and place on baking sheet lined with foil. 3. Bake for minutes until no longer pink on the inside. meatless option: lemon pepper white bean salad Yield: 4 servings You will need: can opener, mesh strainer, measuring cups and spoons, bowl, wooden spoon 2 cans white beans, drained and rinsed 1/4 of a red onion, chopped finely 3 T olive oil 2 1/2 T fresh lemon juice about 1 large lemon 1/4 cup chopped parsley 1/2 tsp ground cumin 1 tsp black pepper 1. Stir together everything except the beans until well combined. 2. Toss the beans in the dressing and let it sit for at least 2 hours in the fridge. Stir before serving. meatless option: rosemary white bean salad Yield: 4 servings You will need: can opener, strainer, measuring cups and spoons, knife, cutting board, bowl, spoon 2 cans white beans, drained and rinsed 1/2 of a red onion, chopped finely 1/4 cup olive oil 1 lemon, juiced 1 T fresh rosemary, chopped sea salt and pepper The Betty Rocker Inc. All Rights Reserved Page!41

42 1. Stir together everything except the beans until well combined. 2. Toss the beans in the dressing and let it sit for at least 2 hours in the fridge. Stir before serving. Add to Grocery List: 2 cans white beans, red onion Remove from Grocery List: 4 chicken breasts sesame hemp seed chicken bites Yield: 3 servings You will need: baking sheet, knife, cutting board, measuring cups and spoons, cooking spray, Ziploc bag 1 1/2 lb chicken breast 1/4 cup sesame seeds 1/4 cup hemp seeds 3 T fresh rosemary, chopped sea salt and pepper 1. Preheat the oven to 350 F. Cut the chicken into 1 inch cubes. 2. Put the sesame seeds, hemp seeds, rosemary, salt and pepper in a Ziploc bag. Put the chicken pieces in the bag and shake until well coated. 3. Place on a baking sheet coated with cooking spray and bake for 20 minutes. meatless option: sesame hemp seed white bean salad Yield: 3 servings You will need: mixing bowl, spoon, cutting board, knife, measuring cups and spoons 2 cans white beans, rinsed and drained 1/4 cup hemp seeds 1/4 cup sesame seeds 4 sprigs fresh rosemary, chopped 4 sprigs fresh thyme, chopped 1/2 tsp sea salt fresh pepper to taste 2 T sesame oil 1. Combine everything in a large bowl and stir to combine. The Betty Rocker Inc. All Rights Reserved Page!42

43 lemon chicken with artichokes, sun-dried tomatoes, and mushrooms Yield: 2 servings You will need: cutting board, knife, skillet, measuring cups and spoons, tongs, plate, bowls, whisk, spoon 2 tsp olive oil, divided 1 large chicken breast, sliced in half to make two thin breasts (about 1/2 lb chicken total) sea salt and pepper 1/2 a can of artichoke hearts, sliced in half 1/4 lb of mushrooms, cut in fourths 6 sun-dried tomatoes, sliced 1/2-1 cup chicken stock 1/2 a lemon, juiced 2 T cornstarch or arrowroot powder 1. Heat a skillet to medium and add 1 tsp oil. Season the chicken with salt and pepper on both sides. Cook the chicken on both sides until almost cooked through. Remove to plate and cover with aluminum foil. 2. Add the remaining tsp of oil and cook the artichokes, mushrooms and sun-dried tomatoes for about 7 minutes, until mushrooms are browned. 3. Stir in the chicken stock, scraping up any browned bits from the bottom of the skillet. 4. Whisk together the lemon juice and cornstarch until no clumps remain. 5. Slowly add the lemon mixture to the skillet while stirring at the same time. This is important or you will have clumps in your dish. Season with more salt & pepper if you wish. 6. Bring to a boil and then reduce to a simmer. Add the chicken back in, submerging them into the sauce until almost covered. Cook for 3 minutes, then flip the chicken and cook for 3 more minutes. Add more chicken stock if there isn't enough sauce or if it's too thick. meatless option: lemon white beans with artichokes, sun-dried tomatoes, and mushrooms Yield: 2 servings You will need: strainer, can opener, skillet, spatula, whisk, bowl, measuring cups and spoons 2 tsp olive oil 1 can white beans, drained and rinsed 6 sun-dried tomatoes, sliced 1/4 lb mushrooms, cut in half or fourths 1/2 can artichoke hearts, cut in half 1 cup vegetable stock 1/2 a lemon, juiced 2 T cornstarch or arrowroot starch The Betty Rocker Inc. All Rights Reserved Page!43