FBBC Recipe Book. October Fit Body Boot Camp Madison

Transcription

1 FBBC Recipe Book October Fit Body Boot Camp Madison 1

2 Breakfast Honey Coconut Omelette Sweet Potato Pancakes Mini Quiches Blueberry Protein Pancakes Creamy Morning Coffee.. 7 Early Morning OJ... 7 Smoothie Recipes Lunch & Dinner Tomato Saffron Poached Cod Taco Salad Cauliflower Leek Soup Steak Delicata Salad Crock Pot Chicken & Broccoli Rabe Stew Seafood Bisque Slow Cooker Balsamic Chicken Chicken Tenders Sides & Snacks Spicy Mexican Rice Homemade Bone Broth Shredded Carrot Salad Applesauce Chutney Fruit & Veggie Stir Fry Watermelon Cucumber Salad Strawberry Kiwi Parfait Honey Grapefruit Bowl Coconut Oil Chocolate Protein Brownie

3 Honey Coconut Omelette Yields 1 serving 2 eggs 1 tsp unrefined coconut oi l½ tsp honey Mixed berries to top 1. Crack eggs into a bowl and beat. Add ½ tsp honey and stir to combine. 2. Heat the coconut oil in a small frying pan on a high heat. 3. Once the oil has melted, add the egg mix. 4. Once the egg has started to cook on the bottom, tilt the pan and gently scrape the sides towards the centre with a spoon or spatula, the uncooked egg on top will run out to the sides. 5. Repeat all around the pan until the uncooked egg no longer flows to the edges. 6. Fold the omelette in half and serve it will look like the omelette is slightly uncooked on top just before folding, however the residual heat will cook this after folding. 3

4 Sweet Potato Pancakes Yields 1 serving 1 small roasted sweet potato 2 eggs a dash of cinnamon a dash of allspice 1/2 cup Greek yogurt 1 tsp maple syrup 1. Remove flesh from a cooled, roasted sweet potato, and mash. Mix in two eggs then add spices. 2. Heat a griddle or pan over medium-high heat. Coat it with coconut oil or grass-fed organic butter. Spoon out 1/4 cup of batter onto the griddle. Let cook 5 to 7 minutes. 3. NOTE: These pancakes do not bubble like typical pancakes, so you have to really rely on the timer. It helps to use two spatulas to flip, so that they stay together. Once you ve flipped, cook for another 3-5 minutes, remove, and serve. 4. For the yogurt topping: Mix 1/2 cup Greek yogurt with a dash of cinnamon and 1 teaspoon maple syrup. Sprinkle top with cinnamon. 4

5 Mini Quiches Yields 3 servings 2 teaspoons coconut oil ¾ cup packed grated zucchini ¾ cup packed grated carrots 2 green shallots, green ends trimmed off, white finely chopped 4 large eggs, whisked 2 Tbs Great Lakes Collagen powder ⅓ cup grated low-fat cheese ¼ teaspoon salt Preheat oven to 350F and grease a mini cupcake pan. In a medium skillet, heat oil over medium heat then add the zucchini, car rots, and shallots, and cook, stirring, for 5-7 minutes until the veggies be gin to soften. Remove from heat and set aside to cool down to room temperature. In a large bowl, combine eggs and collagen first until dissolved then add veggies, grated cheese, and salt then spoon mixture into mini muffin pan. Bake for minutes. Allow mini quiches to cool in the pan before care fully removing with a small knife. 5

6 Blueberry Protein Pancakes Yields 1 serving 1 large eggs 1 large egg white 1/2 tbsp organic honey 1 tsp freshly squeezed lemon juice 1/2 tsp vanilla extract 2 Tbs coconut flour 4 Tbs Great Lakes gelatin protein powder 1/8 tsp baking powder 1/4 tsp baking soda Tiny pinch of salt Coconut oil or butter, for greasing the skillet 1/3 cup fresh or frozen blueberries 1-2 Tbsp Maple syrup 1% milk, to texture In a large bowl, whisk the eggs and add the honey, lemon juice, and vanilla and whisk until well blended. Add the coconut flour to the wet ingredients continuously whisking. Mix in the baking powder, baking soda, and salt. Grease a large skillet and place over medium heat. Once hot, use a ladle to pour 3-inch pancakes in the skillet. Once holes begin to appear in the surface of a pancake, drop a few blueberries onto it and flip, cooking each side for 2 to 4 mins. Repeat with rest of the batter and top with maple syrup or have on side for dipping. 6

7 Creamy Morning Coffee Yields 1 serving 1 cup brewed hot coffee or tea 1 Tbs Great Lakes gelatin protein powder 1.5 tsp organic cane sugar 1/2 cup 2% milk 1 Tbs coconut oil Dissolve sugar, gelatin, and coconut oil into coffee then transfer to a blender and blend until combined then add milk. Morning OJ Yields 1 serving 1 Tbsp Water 1 Tbs Great Lakes Gelatin protein powder 1 cup organic OJ Dash of salt Dash of baking soda Mix gelatin into water until dissolved Add rest of ingredients and mix well. 7

8 Super Shake Yields 2 servings 1.5 cups 2% Milk 1 egg Yolk 2 tbsp Honey 2 tbsp Gelatin Protein Powder 1/4 tsp Salt Bring a small pot of water to a boil. Once water is boiling, turn off heat and insert egg for 2 minutes to soft boil too sanitize, yolk should still be runny. Add all ingredients to a blender and blend for 30 seconds. Mango Blueberry Smoothie Yields 1 serving 1 cup milk 1/2 cup frozen blueberries 1/2 cup frozen mango 2 Tbs Collagen Protein Powder Blend all ingredients until smooth 8

9 Tropical Watermelon Smoothie Yields 1 serving 1/2 cup frozen pineapple 1/2 cup frozen raspberries 3/4 cup fresh seedless watermelon 2 Tbs collagen protein powder 1/4 cup Milk Blend all ingredients together until smooth. Raspberry Lemonade Smoothie Yields 1 serving 1/2 cup fresh raspberries 1 frozen banana 1/2 cup plain Greek Yogurt 1/2 cup coconut milk 1 lemon (peeled) 2 Tbs collagen protein powder Blend all ingredients together. 9

10 Orange Creamsicle Smoothie Yields 1 serving 1 navel orange, peeled 1/4 cup greek yogurt 1/4 cup orange juice 2 tbsp Great Lakes gelatin protein powder 1/4 tsp vanilla extract 6 ice cubes Blend all ingredients until smooth. Piña Colada Protein Smoothie Yields 1 serving 2/3 cup pineapple juice 1/3 cup coconut milk 1/2 cup frozen pineapple chunks 2 Tbs Gelatin Protein Powder Pinch salt Blend all ingredients until smooth. 10

11 Tomato Saffron Poached Cod Yields 4 servings Total Time 20 minutes 2 Tbs coconut oil 2 garlic cloves, thinly sliced 1 tsp Aleppo pepper (or ½ teaspoon crushed red pepper flakes) 14.5-ounce can whole peeled tomato, drained 2 bay leaves Pinch of saffron threads Kosher salt and freshly ground black pepper 4 5-ounce skinless cod fillets 1. Heat oil in skillet over medium. Add garlic and Aleppo pepper and cook, stirring until fragrant, garlic should not change color, about 3 minutes. 2. Add tomatoes, crushing with your hands as you go, bay leaves, saffron, and ½ cup water. Bring to a boil, reduce heat, and simmer until flavors meld, 5 7 minutes then season with salt and pepper. 3. Reduce heat to medium-low; season cod with salt and pepper and place in skillet. Cover and cook at a bare simmer until cod is opaque throughout and beginning to flake, 5 7 minutes (thicker pieces will take longer). 4.Gently transfer cod to shallow bowls and spoon poaching liquid over. 11

12 Taco Salad Yields 4 serving Total Time 15 minutes 16oz lean ground beef 2 bell peppers, chopped 1/3 cup chopped onion 3 garlic cloves, minced 1-1/2 cups salsa 2 teaspoons chili powder 1 teaspoon ground cumin 8 cups torn romaine 2 tablespoons green onion, chopped Optional toppings: chopped tomatoes, cheese, avocado slices, sour cream In a large skillet, cook beef, peppers, onion and garlic over medium heat 6-8 minutes or until meat is no longer pink and vegetables are tender, breaking up turkey into crumbles then drain. Stir in salsa, beans, chili powder and cumin; heat through. Divide lettuce among four plates. Top with beef mixture and sprinkle with green onions and toppings of your choice. 12

13 Cauliflower Leek Soup Yields 5 servings Total Time 1 hour, reheats in minutes 1 Tbsp butter 1 Tbsp coconut oil 1 large potato, chopped 3 leeks, sliced and tops tossed out 1 large head cauliflower, chopped 3 cloves garlic, finely chopped 3 tsp salt 1.5 cup Great Lakes Gelatin 4 Tbsp coconut oil 1 dash black pepper 8 cups broth (ideally bone broth, but any works) Heat the butter and oil in a large pot over medium heat and sauté the potatoes for 5 minutes then add leeks, cauliflower, and garlic and sauté another 10 minutes. Stir in broth and bring mixture to a boil then reduce heat and cover to simmer for 45 minutes. Remove from heat and blend in a blender, food processor, or with a hand mixer. Season with salt and pepper and continue to blend until desired texture is reached. Serve hot or store for up to a week. 13

14 Steak Delicata Feta Salad Yields 4 servings Total Cooking Time 30 minutes 2 delicata squash, halved, seeds removed, thinly sliced 6 tbsp. coconut oil, divided kosher salt Freshly ground black pepper 6 fresh thyme sprigs 1 lb. flank steak 2 tbsp. sherry vinegar 1/2 tsp. honey 5 oz. baby spinach 1/2 c. crumbled feta cheese 1. Preheat oven to 425 and line a baking sheet with aluminum foil. 2. On baking sheet, toss squash with 1 tablespoon oil and season with salt and pepper. Scatter with thyme springs and roast until golden brown, about 20 minutes then discard thyme. 3. Meanwhile, season steak generously with salt and pepper. Grease a grill pan with 1 tablespoon olive oil and heat over high heat. Grill steak 5 to 6 minutes per side for medium rare, let sit 5 minutes, then slice thinly. 4. Meanwhile, in a small bowl, whisk together vinegar and honey, then slowly whisk in remaining 4 tablespoons oil. Season with salt and pepper. 5. In a large bowl, drizzle spinach and roasted squash with 2/3 of the vinaigrette, tossing gently to combine. (Add more vinaigrette if you like.) Divide mixture among 4 plates and top with grilled steak and blue cheese. Serve immediately. 14

15 Crock Pot Chicken & Broccoli Rabe Stew Yields 8 servings Total Time 25 minutes 3 pounds boneless skinless chicken thighs 1 small sweet onion diced 3 cloves garlic minced or grated 2 tablespoons chili powder 1 tablespoon dried oregano 2 teaspoons smoked paprika 2 teaspoons dried thyme ¼ teaspoon allspice ¼-½ teaspoon crushed red pepper flakes 1 dried bay leaf 1 teaspoon salt + pepper or to taste 1 (6 ounce) can tomato paste 4 cups bone or chicken broth ½ cup balsamic vinegar 1 large bunch broccoli rabe ends trimmed + roughly chopped 1 ounce jar roasted red peppers sliced, In the bowl of a crockpot pot, add all ingredients in order up until broccoli rabe and give everything a gentle stir to combine. Cover and cook on low for 6 to 8 hours (or 4-6 hours on high) stirring once or twice if possible. 2. During last 30 minutes, add the broccoli rabe and roasted red peppers. Crank the heat up to high, cover and let cook minutes longer. Lightly shred the chicken with two forks, it should just fall apart. Stir in the parmesan and parsley. Ladle the soup into bowls and serve with parmesan. 15

16 Seafood Bisque Yields 7 servings Total Time 1 hour to cook, just minutes to reheat 5 tablespoons butter 1 large onion, peeled and chopped 1 large carrot, peeled and chopped 1 celery rib, chopped 1 large garlic clove, minced 1 bay leaf 2 sprigs of fresh thyme 1-2 tablespoons coconut flour 6 cups bone broth or chicken broth 28 oz can of chopped tomatoes 4oz part-skim ricotta cheese 4oz plain greek yogurt 2 teaspoons red wine vinegar 2 pounds shellfish, chopped salt and black pepper to taste chopped parsley as garnish (optional) 1. In a large sauce pot, melt butter over high heat and add all vegetables, bay leaf and fresh thyme then cook until vegetables are tender, approximately 10 minutes. 2. Add flour and cook for another couple minutes, stirring to combine then add tomatoes and broth and stir then bring to a boil. 3. Reduce heat and simmer for 30 minutes. 4. Add ricotta and vinegar then stir, letting cheese dissolve then simmer for another 10 minutes. Remove bay leaf and thyme sprigs. 5. Puree in blender, or use an immersion blender then return pot to stove and add shellfish before continuing to simmer for another couple minutes until seafood is cooked. Season to taste with salt and pepper. 16

17 Slow-Cooker Balsamic Chicken Yields 4 servings Total Cooking Time 5 hours 2 c. Brussels sprouts, trimmed, halved 2 c. baby red potatoes, halved or quartered 4 boneless skinless chicken breasts 1/2 c. balsamic vinegar 1/4 c. bone broth or chicken broth 1/3 c. brown sugar 2 tbsp. grainy Dijon mustard 2 tsp. dried thyme 2 tsp. dried rosemary 1 tsp. dried oregano 1 tsp. crushed red pepper flakes kosher salt Freshly ground black pepper 2 cloves garlic, minced Freshly chopped parsley, for garnish 1.In a large slow cooker, add Brussels sprouts and potatoes in an even layer and place chicken on top. 2.In a small bowl, whisk together balsamic vinegar, chicken broth, brown sugar, mustard, dried thyme, rosemary, and oregano, and crushed red pepper flakes. Season generously with salt and pepper. 3.Pour marinade over chicken and vegetables. Scatter all over with garlic. 4.Cover and cook on high until chicken is fall-apart tender, 4 1/2 to 5 hours. Garnish with parsley and serve with the juices. 17

18 Chicken Tenders Yields 4 servings Total Time 35 minutes 6-7 chicken tenderloins (about 1 pound) 1/4 cup coconut flour 2 tablespoons grated Parmesan 1/2 teaspoon kosher or natural sea salt 1/2 teaspoon ground cumin 1/4-1/2 teaspoon ground smoked paprika 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/2 teaspoon black or white pepper 1/4 cup coconut oil On plate or shallow container, mix parmesan and spices with a fork. Pour coconut oil in small container and drench each tenderloin in oil then gently press each chicken tenderloin in coconut flour mixture. Ensure each tenderloin is completely covered with coating then place on a rack inside shallow baking pan. Bake at 400 F for minutes then flip each tenderloin. Continue baking for an additional minutes. To brown the outside, place tenders about 6-inches from top broiler on high and broil each side for about 1 minute. (You'll need to flip the tenders again to brown each side using the broiler) Eat plain or with a side of ketchup. 18

19 Spicy Mexican Rice Yields 4 servings Total Cooking Time 20 minutes 4 cups cauliflower florets 2 tbsp coconut oil 1 onion, chopped 3-4 cloves of garlic, minced 4 medium tomatoes, chopped 1 fresh chili pepper, deseeded and chopped ½ tsp chili flakes ½ tsp ground cumin 1 tsp dried oregano ½ tsp garlic powder (optional) 1 cup chicken stock or water ¼ cup fresh cilantro, chopped 1 tsp fresh lime juice Salt and black pepper to taste Place the cauliflower florets in a food processor and pulse a few times until it is rice-like consistency. Heat the coconut oil in large skillet over medium heat. Add the onion, minced garlic and chili and sauté for 5 minutes until onion is softened. Add the cauliflower rice and sauté for another 5 minutes. Stir in tomatoes, stock, oregano, cumin and chili flakes and bring to gentle simmer then continue to cook for about 20 minutes or until cauliflower is soft. Add the garlic powder and season with salt and black pepper to taste then sprinkle with fresh cilantro and lime juice before serving 19

20 Homemade Bone Broth Yields multiple servings 2 pounds of chicken bones 1 gallon water 1 onion 2 carrots 2 stalks of celery 2 tablespoons Apple Cider Vinegar 1 Tbs (or more) salt, to taste Any other spices to taste 2 cloves of garlic Preheat oven to 350 F and roast chicken bones for 30 minutes. Place bones in a large stock pot and add rest of ingredients. Simmer for 6-48 hours (ideally 24 hours). Remove pot from stove and strain liquid into a large container, removing all extra ingredients. BEFORE USING: Let broth sit in fridge until fat rises to top and hardens. Skim fat off of top and use for soup or as a nice warm winter drink! Benefits of Homemade Bone Broth: There IS a difference between regular broth, stock, and homemade bone broth! - Bone broth is simmered for hours on end and the longer the better! This long cooking time helps to extract as many minerals and nutrients as possible. - Regular broth and stock are only cooked for a few hours leaving them much less nutrient dense and much less flavorful. - Bone broth supports amazing gut health which dictates a healthy immune system making it very beneficial anytime but particularly as it gets colder! - Comes with lots of essential amino acids that enhance the nutrient absorption of other foods as well making THEM now more nutritious! - The collagen content of bone broth supports hair, skin, nails, and joints leaving you not only feeling better but looking better too. - Regular broth or stock DO NOT come with these benefits. 20

21 Shredded Carrot Salad Yields 1 serving 1 medium carrot 1 tbsp raw apple cider vinegar or lemon juice 1 tbsp extra virgin olive oil Pinch of salt Optional: veggies, raisins, other spices like ground cumin, cinnamon, or grated ginger Shred carrot into a bowl and mix in remaining ingredients throughly. Rinse diced onion, squeeze out excess moisture, and mix into salad To mix things up, try some curry powder, horseradish, paprika or other seasonings that you d like. Store for up to a week. Applesauce Chutney Yields 10 servings 5 pounds Apple 1.25 cups pure Apple Juice 1 teaspoon ground Cinnamon 4 tbsp Gelatin Protein Powder 1 red onion, chopped 1 tbsp butter 1 tbsp coconut oil 1/4 cup golden raisins 1 tbsp minced crystallized ginger 1/2 tsp fresh thyme Core, peel, and dice apples into small chunks then add to a saucepan with juice and cover, simmering on medium for 20 mins until apples are soft. In large pan over medium, cook onion in butter and oil until softened, about 3 minutes then add remaining ingredients, cook for 3 more minutes. 21

22 Fruit & Veggie Stir Fry Yields 3 servings 2 tablespoons coconut oil 2 bell pepper, cored, seeded, and sliced 1 cup half-moon sliced zucchini 1 cup asparagus chopped 2 cups pineapple, chopped 1 Green Apple, chopped 1 clove garlic, minced 1/2 cup Coconut Secret teriyaki sauce 2 cups sliced bok choy 1/4 teaspoon freshly ground black pepper 1/4 teaspoon kosher salt Prep the fruit and veggies then melt butter in a large frying pan. In a wok or large skillet, heat coconut oil over medium heat then add the peppers, stirring constantly. While continuing to stir, add successively the zucchini, asparagus, apple, pineapple, garlic, and teriyaki sauce and continue stirring for 2 minutes. Add bok choy, pepper, and salt and stir until crisp-tender, about 2 minutes. 22

23 Watermelon Cucumber Salad Yields 5 servings 1/2 small red onion, halved and sliced 1 tbs lime juice 1 tbs extra-virgin olive oil 1/2 personal size watermelon, cubed 1.5 baby cucumbers, seeded and cubed 1/2 cup crumbled feta cheese 1/4 cup mint leaves, sliced thinly Mix red onion with lime juice in a bowl and set aside to marinate at least 10 minutes then stir olive oil into mixture. Toss watermelon, baby cucumbers, and feta cheese together in a large bowl and pour red onion mixture over watermelon mixture and toss to coat. Sprinkle mint over the salad and toss. Strawberry Kiwi Parfait Yields 4 servings 2 tbsp sugar 1 teaspoon grated orange rind 20oz plain or vanilla Greek yogurt 2.5 cups fresh strawberries 3 large kiwis, chopped Combine first 3 ingredients in a small bowl, stirring until blended. Spoon 1/4 cup nectarines into 4 tall glasses, cover with 3 Tbs yogurt. Spoon in 1/4 cup blueberries, cover with 3 Tbs yogurt. Repeat layers with remaining ingredients ending with blueberries. 23

24 Honey Grapefruit Bowl Yields 1 serving 1 medium grapefruits 1/2 sliced banana 1 tablespoon honey 1/2 tbs coconut, finely shredded/chopped Start segmenting grapefruit by chopping off top and bottom then, with a small sharp knife, cut off peel completely by following the grapefruits natural curvature until peel is removed completely. Find the separations and cut into first section almost to the core then, with the knife, scoop each section as a whole out into a bowl. Combine grapefruit sections, juice, and remaining ingredients in the bowl and toss gently to coat and sprinkle with coconut. Coconut Oil Chocolate Yields 25 servings (depending on size of molds) 1/2 cup coconut oil 6 tbsp unsweetened cocoa powder 2 tbsp maple syrup or honey 2 tsp vanilla dash of salt Optional: frozen fruit, sea salt, mint extract, coconut, anything goes! Mix all ingredients over low (except optional ones) for 2 minutes. Fill molds (an ice cube tray works or store-bought chocolate molds) Place and keep in the fridge or freezer, sets in about 15 minutes. 24

25 Protein Brownie Yields 8 servings 2 pasture raised egg 1 cup of cane sugar 1/2 cup cocoa dutch process 4 Tbs coconut oil 1/2 c Great Lakes gelatin (green can) a pinch of sea salt Preheat oven to 350 F and line baking tray with baking paper. Place all ingredients together in a bowl and whisk until combined. Pour into prepared 5X5 inch baking tray and bake for 20 minutes until edges are firm (if larger than 5x5 inches double recipe). Remove from oven and allow to rest for about 15 minutes. 25