Ironside Fitness Recipe Book

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Howard Bruce
5 years ago
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Ironside Fitness Recipe Book Basic Recipes Baked Halibut with Spinach and Cherry Tomatoes Serves: 4 4 tbsp fresh organic lemon juice 8 cups organic baby spinach 2 cloves organic garlic, minced ½ tsp

1 Ironside Fitness Recipe Book Basic Recipes Baked Halibut with Spinach and Cherry Tomatoes Serves: 4 4 tbsp fresh organic lemon juice 8 cups organic baby spinach 2 cloves organic garlic, minced ½ tsp fresh ground black pepper 16 oz pacific halibut fillet 4 tbsp organic extra virgin olive oil, divided 2 cups cherry tomatoes, halved ½ tsp Celtic sea salt 1. Preheat oven to 425 F. Whisk 1 tbsp olive oil and lemon juice in bowl. Season dressing with salt and pepper. Place halibut on baking sheet. Drizzle with some of dressing. 2. Bake until opaque in center, about 12 minutes. Add 1 tbsp oil and garlic to saucepan. Sautee over medium heat for 1 minute. Add spinach and tomatoes and stir to coat. Remove from heat. 3. Cover and let stand for 1 minute to wilt spinach. 4. Top halibut with spinach, tomatoes, and remaining dressing. Maple Pepper Salmon 2 lb wild caught salmon 2 tbsp pure maple syrup or raw honey 2 tbsp Bragg s liquid aminos ½ tsp garlic powder 1 tsp cracked black pepper 1. Preheat oven to 400 F. Combine maple syrup, liquid aminos, garlic powder, and black peppers in a small bowl and mix well. 2. Place fish skin side down. Drizzle maple syrup mixture evenly over all pieces. 3. Place in oven and bake for 15 minutes. 4. Turn broiler on and flip fish over and broil for 2-3 minutes. We like the skin kind of crispy so we always broil it. This part is optional.

2 Zesty Herb Dressing 1 cup extra virgin olive oil 1 cup Bragg s apple cider vinegar 2 cloves garlic, chopped 1 tbsp lemon juice 2 tsp oregano, dried 2 tsp parsley, dried 1 tsp thyme, dried 2 tsp basil, dried 1. Put all ingredients in a blender and blend for 2 minutes. 2. Store in a glass container. Does not need to be refrigerated. You can also use this dressing to marinate chicken or fish in, then bake. Horseradish Almond Crusted Chicken 2 lb chicken breast tenderloins ½ cup Bob s Red Mill almond flour 4-5 tbsp horseradish 1.5 tbsp organic butter/coconut oil.5 tbsp garlic powder 1. Preheat oven to 350 F. Melt the organic butter or coconut oil (on stove top or microwave). 2. Place your chicken in a large, glass baking dish and cover with the oil. 3. Now sprinkle ½ cup of almond flour and garlic powder over each piece of chicken. Spread horseradish over each piece. 4. We sprinkled everything on top then mix it all together when we put the horseradish on top so everything is combined. You can do this with your fingers to make it easier. 5. Bake in oven for 20 minutes or until center is no longer pink. Taco Ground Beef: 2 lb organic ground beef or other ground meat 1 tbsp cumin 1 tbsp chili powder 1 tsp garlic powder 1 tsp onion powder ¼ tsp cayenne pepper 1. Heat a pan over medium heat and add ground beef. 2. Once ground beef is almost all the way cooked (very little pink left), add in your seasonings and mix well. 3. Cook until no longer pink. Place inside corn tortillas or top a salad with salsa and guacamole for a taco salad.

3 Creamy Pumpkin Soup 3lb cubed sugar pumpkin (if you can t find sugar pumpkin regular pumpkin will work, it s just not as flavorful/smooth) 1 yellow onion, chopped 6 garlic cloves, chopped 4 organic carrots, chopped 1 organic apple, chopped 2 tbsp extra virgin olive oil 1½ tbsp extra virgin coconut oil 4 cups organic chicken broth 2 tbsp organic maple syrup 2 tsp cinnamon 2 tsp ground ginger 1 tsp ground allspice ½ tsp nutmeg 1 tsp thyme 1 tsp sage 1 can light coconut milk (We like Trader Joe's brand) 1. Preheat oven to 400 F. Place pumpkin on tray and sprinkle with salt and pepper. Drizzle 2 tbsp olive oil on it. Chop up onion, garlic, carrots and apple and place around pumpkin. Bake for minutes. 2. Once the veggies are cooked, heat up a large pot over medium-high heat. Add in coconut oil and all spices. Stir for 1 minute. 3. Add in chicken broth, maple syrup and vegetables. Mix and bring to a boil, then reduce to low. 4. In batches, pour the soup mixture into a blender and blend until smooth. 5. Pour smooth soup mixture back into the large sauce pan on low. Add in the can of coconut milk and mix until all incorporated. Your soup is now ready! Practical Nutrition Chili 3 lb organic/grassfed ground beef or turkey (You can also use a combination of beef, turkey, chicken) 1 28oz can organic diced tomatoes 1 6oz can organic tomato paste 1 red onion, chopped 1 tbsp olive oil 3 tbsp chili powder 2 tbsp cumin 1 tbsp garlic powder 1 tbsp cocoa or cacao powder (trust me it makes a HUGE difference ) 1 tsp sea salt 1/2 tsp cayenne pepper 1 can organic black beans or kidney beans or both! *Optional: For a deliciously spicy deep pepper flavor, buy a small can of chipotle peppers in adobo sauce and chop up 1-2 peppers. Add them into the chili.

4 1. Heat a large pot over medium heat. Add olive oil and onion and let cook for about 2 minutes. 2. Add in ground meat and cook until no longer pink. 3. Add in diced tomatoes and tomato paste. Mix well until everything is combined. 4. Now add all of your spices, beans, and whatever else you like to have in your chili. 5. Store in the fridge. You may want to put half in the freezer if you are also making other food or do not want to eat chili everyday. Helpful Hints: Be creative when eating your chili. You can literally add chili to anything. Sometimes we make omelets or scrambled eggs with some chili mixed in. It is like adding salsa to mix up your breakfast. Or make a yummy bed of greens with chili on top. Mediterranean Chicken with Artichokes, Grape Tomatoes, & Kalamata Olives Serves: 4 2 8oz breasts organic, pasture-raised chicken 1 6.5oz jar organic artichoke hearts in liquid 16 organic cherry tomatoes, whole ½ tsp Celtic sea salt ¼ tsp fresh ground black pepper 16 small organic Kalamata olives 1 tbsp organic extra virgin olive oil 1. Preheat oven to 350 F. Sprinkle chicken breasts with salt and pepper. In a medium skillet that has a lid, add olive oil and heat over medium high heat. Don t let oil smoke. 2. Add chicken breasts, seasoned side down into pan. Add whole grape tomatoes to the pan in the oil around the chicken. Let chicken and tomatoes sear for 2 minutes. 3. Pour artichoke juice all over the chicken and tomatoes (Helps tenderize meat and makes flipping the breasts easier). 4. Now flip the chicken. It should be light brown. 5. Pour artichoke hearts and olive over the chicken. Add additional filtered or spring water to just barely cover chicken to keep moist. 6. Put lid on chicken and place in oven to bake for 45 minutes. 7. Remove from oven. Divide chicken, vegetables and sauce among 4 serving.

5 Grassfed Beef Burger Serves: 4 1 lb organic grassfed ground beef ¼ tsp kosher salt ½ tsp ground black pepper ¼ tsp cayenne pepper 1 egg, whisked 1 tsp herb of choice (dried thyme is great) 1-2 tbsp organic extra virgin coconut oil Skillet: Broil: 1. Mix all seasonings and egg together until blended. Mix in ground beef with hands until all ingredients are worked in. Form into 4 patties. 2. Heat a large skillet over medium high heat with 1-2 tbsp coconut oil. Add 4 patties onto skillet and cook covered for 2-3 minutes on each side. 1. Preheat oven to broil. Place 4 patties on a baking sheet covered in foil. 2. Broil for 3 minutes then flip and broil for another 3 minutes. Curried Ground Chicken Over Butternut Squash Chicken: 2 lb organic ground chicken 1 tbsp curry powder ½ tbsp cumin ½ tsp ground ginger ½ tsp allspice ¼ tsp cayenne pepper (optional) 1 tbsp onion powder ½ tbsp garlic powder 1 tsp coriander 1 cup full fat canned coconut milk Butternut Squash: 1 large butternut squash 2 tbsp organic butter 1 tbsp cinnamon 1 tsp pumpkin pie spice

6 1. Preheat oven to 400 F. Cut stem off butternut squash first, then cut the squash in half. 2. Line a baking sheet with foil and place squash cut side down. Bake for min. Once you can stick a fork easily through the squash, it is done. 3. While your squash is baking, brown your ground chicken in a large pot. Once chicken is almost cooked all the way through, add in all your spices. 4. Once chicken is no longer pink and completely cooked, add in your coconut milk and mix well. Change heat to low. 5. When you can pierce your squash easily with a fork, take out of the oven and let cool. 6. Peel skin off the squash then place in a large bowl and mash. Add in your butter and spices and mix until smooth. 7. Take 1 cup of butternut squash, add ⅙ of the curried chicken recipe on top and enjoy! Helpful Hint: This is a delicious and easy recipe that freezes well and is a comfort style meal. Balsamic Mustard Glazed Chicken 6 chicken breasts, cubed ¼ cup olive oil ½ cup balsamic vinegar 5 tbsp Dijon mustard 1 tsp garlic powder 1. Combine all ingredients except for chicken in a large bowl and mix well. Add in cubed chicken and mix around until chicken is evenly coated. 2. Let marinate in the fridge for 30 minutes to 4 hours or more. The longer, the better. If you are in a rush, you don t have to marinate it. 3. Heat a large skillet over medium high heat. Once the pan is hot, add your chicken and brown both sides. You can do this by letting it cook for about 2-3 minutes each side. 4. Turn heat down to low after browning and cover with a lid. Let cook for 5-6 minutes or until chicken is no longer pink. Helpful Hint: This chicken tastes really good on top of a salad or you can stir fry some veggies and quinoa and put it on top! Chicken can be boring but this recipe really brings out some great flavors and will definitely satisfy you!

7 Garlicky Greens Serves: 4 1 cup organic, low sodium chicken broth 1 tbsp organic extra virgin olive oil ¼ tsp fresh ground black pepper ¾ cup sliced leek, white part only ½ cup chopped organic scallions 1 tbsp minced organic garlic 3 cups chopped organic kale 1 cup chopped organic broccoli rabe 3 cups chopped organic collard greens 1. Heat 1 tbsp organic chicken broth in a large, heavy skillet over medium high heat. Add leek, scallions, and garlic. Sauté until leeks are limp, about 4 mins. 2. Add kale, broccoli rabe and collards, stirring until wilted. Mix in spinach. 3. Add remaining broth and simmer, stirring occasionally, until greens are tender, about 15 minutes. 4. Drizzle with extra virgin olive oil and season with pepper. Breakfast Muffins Grab and go! Prep these delicious muffins ahead of time and grab them on your way out in the morning or for a mid-day snack. Makes 8 muffins. 8 eggs 8 oz cooked ham or sausage, crumbled 1 cup diced red bell peppers 1 cup diced onion ¼ tsp sea salt ¼ tsp ground black pepper 2 tbsp water 1. Preheat oven to 400 F. Use silicone muffin cups or grease muffin tins with coconut oil. 2. Beat eggs together in large bowl. Mix in the rest of the ingredients then spread evenly over the 8 muffin cups. 3. Bake in oven for minutes or until muffins are set in the middle.

8 Banola 2 cups whole or halved nuts of choice (pecans, walnuts, macadamias, almonds) 1 cup slivered or sliced almonds ½ cup pumpkin or sunflower seeds ½ cup almond meal 2 green tipped bananas (about 1 cup pureed) 1 egg 1 tbsp vanilla extract 2 tbsp raw cacao powder or you can do cinnamon ¼ tsp sea salt 1. Preheat oven to 350 F. 2. In a food processor, pulse the whole or halved nuts until they are in small chunks. Pour nuts into large mixing bowl, then stir in slivered almonds, seeds, and almond meal 3. Place bananas, eggs, vanilla extract, and spices in food processor and process for about 20 seconds. Pour banana mixture into the nut mixture and stir until nuts are all coated. 4. Pour nut mixture onto parchment paper on cookie sheet. 5. Bake for minutes. Check every 10 minutes and turn the chunks of granola with a large spoon to help break them up. This allows it to dry out and become granola. Remove from oven and let cool or turn off oven and let it dehydrate further inside. 6. Store in air tight container for up to 1 week. Mashed Cauliflower 1 head of organic cauliflower 2 tbsp organic butter or extra virgin coconut oil ½ cup unsweetened almond milk salt and pepper to taste 1. Fill a large pot with 2 inches of water and bring to a boil. Chop up the head of cauliflower while waiting for water to boil. 2. Once boiling, add in a steaming basket and place cauliflower inside and cover. Cook for 5 minutes. 3. When cauliflower is soft, place in blender or food processor. If your machine is large, you can add the cauliflower and all remaining ingredients and blend. If you are not sure if it will fit, divide into two batches and then mix together.

9 Practical Nutrition Stuffed Peppers 2 lb organic ground beef (grass fed if possible) 6 peppers (We used red and yellow) 1 cup of fresh salsa 1 red onion, chopped ½ tbsp Sriracha sauce 1 tsp garlic powder 1 tsp onion powder 1 tsp Cajun seasoning 1. Preheat oven to 350 F. 2. Heat a large pan over medium heat. Add in ground beef and chopped onion. Cook until brown. 3. While meat is cooking, cut the tops off the peppers and clean out the insides quickly. (Tip: We cut as close to the top of the pepper as we can - less mess with seeds) 4. Once meat is brown, add salsa, sriracha, and seasonings. Mix well. 5. Get a large, glass baking dish. Stuff peppers full with meat mixture and place in glass baking dish. We put the tops back on ours and eat them! 6. Bake stuffed peppers for 30 minutes.

Lunch Box Recipes for Everyone Savory Salmon Cakes 3 tbsp melted coconut oil divided 10 oz canned wild caught salmon, drained 3 scallions, sliced (⅓ cup) 2 tbsp finely minced fresh cilantro 1⅓ cup

10 Lunch Box Recipes for Everyone Savory Salmon Cakes 3 tbsp melted coconut oil divided 10 oz canned wild caught salmon, drained 3 scallions, sliced (⅓ cup) 2 tbsp finely minced fresh cilantro 1⅓ cup mashed baked sweet potato Finely grated zest from ½ medium lemon 1 tbsp minced jalapeño pepper ½ tsp red pepper flakes Kosher salt Freshly ground black pepper Lemon zest of 1 lemon. 1. Preheat the oven to 350 F, and use a brush to grease a regular sized 12-cup muffin tin with one tablespoon of melted ghee, butter or coconut oil. 2. In a large bowl, mix together the salmon, scallions, and cilantro. Add the mashed sweet potato to the salmon mixture, and gently combine. 3. Mix in the lemon zest, jalapeño, the remaining two tablespoons of ghee, and red pepper flakes. Season with salt and pepper to taste. 4. We use our hands to mix everything together because that way you can make sure that the fish chunks aren t overly broken up. 5. Scoop a quarter cup of the mixture into each greased muffin tin cup and flatten out with the back of a spoon. 6. Bake for minutes or until toothpick comes out clean. Asian Meatballs with Bell Peppers and Fruit 8 medium fresh shiitake mushrooms, minced 1 medium shallot, minced ¾ cup minced sweet potato 2 tbsp minced cilantro 2 lbs ground beef 1½ tbsp Red Boat fish sauce 2 tbsp tomato paste Kosher salt Freshly-ground black pepper 2 tbsp coconut oil

11 1. Line a baking sheet with foil, and preheat the oven to 375 F. In the meantime, finely mince the mushrooms, shallot, sweet potato, and cilantro and toss it all into a large bowl. 2. Add the ground beef, fish sauce, and tomato paste, and season with salt and pepper. 3. Thoroughly combine the ingredients but don t overwork the meat. Melt the coconut oil, and brush it on a foil-lined baking sheet. 4. Use your hands to roll out three dozen meatballs, and arrange them on the baking sheet. Each meatball should be about 1 ½ inches in diameter. 5. Bake for mins, rotating the tray at the midpoint to ensure even cooking. 6. Serve with sliced bell peppers and fruit. Peachy Beef Lettuce Wraps and Cherry Tomatoes 1 lb grass-fed ground beef, sautéed in a pan with desired spices (We like cayenne pepper and garlic powder) Salt and pepper Romaine lettuce Peach jam sweetened with stevia Black pepper Cherry tomatoes 1. Wash romaine lettuce and rip leaves off. 2. Mix some of the beef with peach jam and black pepper and place inside lettuce. There you have it! Serve with grape tomatoes and fruit. Helpful Tip: You can substitute any protein really for this recipe. Anything left over, just chop it up and mix with peach jam or try out some salsa and avocado.

Sweet Treats Chocolate Covered Strawberry Smoothie 1 cup coconut milk 1-2 cups ice ½ avocado 1 ½ cups strawberries 2-3 tbsp unsweetened cocoa powder or cacao powder 2 scoops 7.

Cinnamon Almonds 1 egg white 1 tbsp vanilla extract 2 cups raw almonds Stevia to taste (hard to give exact amount because all brands are different, sorry!

12 Sweet Treats Chocolate Covered Strawberry Smoothie 1 cup coconut milk 1-2 cups ice ½ avocado 1 ½ cups strawberries 2-3 tbsp unsweetened cocoa powder or cacao powder 2 scoops 7.2 Vegan Alkalizing protein 1. Blend in blender and add water until desired consistency. Cinnamon Almonds 1 egg white 1 tbsp vanilla extract 2 cups raw almonds Stevia to taste (hard to give exact amount because all brands are different, sorry!) Stevia is about 250x sweeter than sugar so keep that in mind! 1 tsp salt ½ tsp ground cinnamon 1. In a large bowl, beat egg white until frothy. Then add in vanilla. 2. Add almonds and stir to coat. 3. Combine sugar substitute, salt and cinnamon. Add to nut mixture, mix gently. 4. Spread out evenly on a glass baking dish and bake at 300 F for mins. Store in airtight container. Coconut Macaroons 1 cup organic raw almonds 2 cups unsweetened coconut flakes 2 scoops 7.2 Vegan Alkalizing protein 3 tbsp organic unsweetened cocoa powder 1 tbsp liquid coconut oil (warm)

13 1. In a blender or food processor, grind almonds and flax seeds. 2. Blend in the remaining ingredients until mixture is thick. 3. Remove and place tablespoon size macaroons on a cookie sheet and chill. Chocolate Protein Pudding 1 cup unsweetened almond milk 2 scoops 7.2 vegan protein 1 tbsp unsweetened cocoa powder ½ tbsp psyllium husk fiber ½ tbsp organic almond butter 1. Heat a small sauce pan over medium-high heat. Add all ingredients and mix until combined. 2. Allow the mixture to come to a simmer and begin to gel. Remove pan from heat and put mixture in a glass bowl. Place in fridge for mins. 3. Top with fruit, cacao nibs, or unsweetened coconut flakes. Practical Nutrition Chocolate Chip PB Cookies 2 cans organic chickpeas 1½ cups organic peanut butter or other nut butter (unsweetened) Stevia to taste (hard to give exact amount because all brands are different, sorry!) Stevia is about 250x sweeter than sugar so keep that in mind! 1½ cups Lilly s dark chocolate chips 1 large egg 1. Preheat oven to 350 F. Place parchment paper on two cookie sheets. 2. Drain and rinse chickpeas then process in a food processor or blender until they start to make a paste. 3. Add in peanut butter, egg, and honey. Process/blend until smooth. 4. Pour batter into a large bowl and mix the chocolate chips in. 5. Form into small balls (about inches) then press flat on cookie sheet. Our recipe made 34 small cookies. 6. Place cookies on baking sheets and bake for minutes. The cookies will not harden. They stay soft but are done cooking. Store in fridge in airtight container. These cookies also taste great frozen!

14 Banana Pancakes Serves: 4 (makes 16 4 pancakes) 1 cup mashed banana 4 eggs 2 cups almond flour 1 cup full fat coconut milk (canned) 4 tsp ground cinnamon 1 tsp ground nutmeg ½ tsp ground cloves ½ tsp ground ginger 2 tbsp coconut flour 4 tsp pure vanilla extract 1 tbsp coconut oil 1. In a food processor or large blender, combine all ingredients except for the coconut oil. 2. In a large skillet, heat the coconut oil over medium heat until hot. Drop about ¼ cup of batter at a time and spread out into 4 circles with a spoon. Cook for mins, then flip and repeat. 3. Try topping with fruit or almond butter as an alternative to maple syrup. Lemon Cookies 2 cups almond flour 2 large organic eggs 1 tbsp extra virgin coconut oil Stevia to taste (hard to give exact amount because all brands are different, sorry!) Stevia is about 250x sweeter than sugar so keep that in mind! 1 tbsp vanilla extract Juice and zest of 1 lemon ½ tsp sea salt 1. Preheat oven to 350 F. 2. Add all ingredients into a large bowl and mix until combined. It will make a thick cookie dough-type batter. 3. Cover a baking sheet with parchment paper and separate batter into 12 cookies. Bake for minutes. 4. Store in airtight container in fridge or freezer.

Mon Tue Wed Thu Fri Sat. Seed Bars Fresh Strawberries Protein Coffee Protein Coffee Protein Coffee Seed Bars. Mongolian Beef Ginger Stir Fry

Mon Tue Wed Thu Fri Sat. Seed Bars Fresh Strawberries Protein Coffee Protein Coffee Protein Coffee Seed Bars. Mongolian Beef Ginger Stir Fry Paleo April 29 6 days Mon Tue Wed Thu Fri Sat Breakfast Bell Pepper Egg Cups Bell Pepper Egg Cups Meal Prep Coconut Flour Pancakes Meal Prep Coconut Flour Pancakes Meal Prep Coconut Flour Pancakes Mexican