Freezer Friendly Meals Gluten Free Meal Plan from

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1 Freezer Friendly Meals Gluten Free Meal Plan from Cotter Crunch All images & content are copyright protected. Please do not use any text or images without prior permission.

2 F R E E Z E R F R I E N D L Y G L U T E N F R E E B R E A K F A S T R E C I P E S

3 I N G R E D I E N T S G RAB AN D G O G L UTEN - F REE B REAKFAST WRAPS (3 WAYS) Prep Time 20 min Cook Time 10 min Total Time 0:30 Serves 3 large or 6 half wraps or more Healthy Grab and Go Gluten-Free Breakfast Wraps (3 Ways) 3 Udis Gluten Free Large Tortillas Foil to wrap D I F F E R E N T F I L L I N G S B E L O W F I L L I N G O N E - 1/4-1/2 cup cooked rice (best cooked with a little milk) 2 tsp Cinnamon 1 tbsp almond butter dash Ginger 1 tbsp honey or maple syrup 2-3 tbsp nuts (optional) F I L L I N G T W O - 1/4 cup chocolate oats (cooked. See notes for instructions) 1 tbsp peanut butter (melted) 1/2 banana 1-2 tbsp dark Chocolate chips dash of sea salt 1-2 tbsp chopped nuts (optional)

4 F I L L I N G T H R E E - 1/4 cup Gluten Free vanilla granola (Udis) 1-2 tbsp raspberry jam or preserves 2-3 oz Plain or Vanilla Greek yogurt F O R C O O K I N G T H E R I C E / O A T S I N L A R G E B A T C H ES 1/2 to 2/3 cup Brown or White Rice (about 1 cup to 1 1/2 cup cooked) 1/2 to 2/3 cup Gluten Free oats (about 1 cup cooked) coconut or almond milk (for rice and oats) water (for rice and oats) D I R E C T I O N S 1. First make your rice/oats if you don't have any leftovers. 2. see notes on how to make the large batches of rice/oats. P R E P 1. For cooked oatmeal, stir in Chocolate Chips or cocoa after cooked. 2. For the cooked rice, add in 1 tsp cinnamon and optional nuts after cooked. 3. Heat each Udis Gluten Free tortilla wrap in the microwave for seconds so they can fold easily. 4. Warm the nut butters so they melt and spread evenly on tortillas. 5. Then fill each tortilla with ingredients. 6. Fold each tortilla at the bottom, roll up. 7. Place each tortilla in a large square foil piece of paper. 8. Roll tightly folding at the ends. Place in freezer until ready or take and eat!

5 9. For reheating from frozen, place in toaster oven or large oven at 350F until thawed and warmed. Check at 10 and 15 minutes so the yogurt doesn't melt. R E C I P E N O T E S Rice and Oat Cooking times and ingredients You will need to have at least ½ cup cooked gluten free oats and rice beforehand. Leftovers from a recipe are great! Or instant! Here s how I cooked them beforehand for the wraps. Larger oat/rice batches for meal prep For Oat Mix You can make in the rice maker, stove top, or Microwave. 1/2 cup Gluten Free Oats, 1/2 cup water, ½ coconut milk or almond milk. Cook according to directions on stove-top or microwave. Cook to desire consistency. Stir in 1 tbsp honey, 1 tbsp cocoa powder, or 3-4 tbsp dark chocolate chips. Add 2 tbsp almonds/nuts For the Rice/Brown Rice (stove-top or rice cooker). ½ to 2/3 cup rice, 1 cup water, 1/3 cup coconut milk or almond milk, 1 tbsp honey or maple syrup, ½ to 1 tbsp cinnamon. Cook in Rice cooker or on stove top (20 minutes) Estimated Nutrition Each wrap is around calories carbs grams healthy fats, 3-6 grams of fiber, grams of sugar, and 7-12 grams protein. Slice in half to lighten calories. Chunky monkey wrap is most nutrient/calorie dense. See blog post for calories there. *Adjust filling to our calorie needs- More or less if needed*

6 C H O COLATE ALMOND BUTTER B REAKFAST COOKIES Prep Time 30 Cook Time 12 Total Time 45 Yields Dark Chocolate Almond Butter Breakfast Cookies with Paleo Friendly Option I N G R E D I E N T S 1 cup almond butter (natural - creamy no stir works best) 1 egg 1 ripe banana 1/3 cup tapioca flour, arrowroot flour, or ground rolled gluten free oats 1/3-1/2 cup coconut sugar (see notes for substitutes) 1 tsp vanilla extract dash of cinnamon 1 tsp baking powder optional 1 tbsp molasses (optional but helps with keeping batter together and sweetness) 1/2 tsp sea salt Melting dark chocolate for dipping cookies in. 1 tsp coconut oil (refined) Optional sparkling cane sugar for topping. D I R E C T I O N S 1. Place your almond butter, egg, and banana in a large bowl or stand mixer. Mix well until banana is blended. 2. Add in your flour, sugar, spices, baking powder, and extract. 3. Mix again.

7 4. Fold in your molasses and pinch of sea salt. 5. Then you want to chill the dough/batter in the fridge for 1-2 hours or freeze for minutes. This is crucial. 6. After the dough hardens, you can then scoop onto a lined baking sheet at least 2 inches apart. NOTE --> Depending on the nut butter you used, the batter still might be a little thin. If that's the case, just add 1-2 tbsp more flour. 7. Press each cookie flat with a fork. Make sure you have a lot of space between cookies because they will spread. 8. Bake at 350F for 9-11 minutes. Longer if you want crispier edges or if you are cooking at altitude. 9. Let cool completely before moving to a wire rack. 10. As the cookies cool, melt your chocolate. 11. Place 1/2 cup dark chocolate chips in microwave safe bowl. Add a teaspoon of coconut oil (the oil is optional but it helps thin it out if needed). Heat in 30 second intervals until melted. 12. When cookies are cooled, dip half into the chocolate or drizzle chocolate on top of cookies. Place on lined pan or plate. Repeat for all the cookies. Feel free to add a touch of cinnamon, sparkling cane sugar, melted almond butter, or sea salt on top. 13. Place the cookies in fridge to cool the chocolate coating. Makes cookies. R E C I P E N O T E S For best results, keep in fridge. Sugar options - You can try raw cane sugar or xylitol, but the baking texture/times might vary. I have not tested it yet.

8 G L U T E N F R E E FRENCH BREAD HAM B REAKFAST STRATA {MAKE - A HEAD OR R E A DY IN 30 MINUTES} I N G R E D I E N T S Prep Time 10 min Cook Time 30 min Total Time 0:40 Yields Gluten Free 6 in French bread baguettes or one 12 inch cut in half (We use Udis French Bread Baguettes ) 1/2 tbsp butter or non dairy butter 1 tsp minced garlic 5 eggs 1 cup almond milk or milk of choice 1/2 cup egg whites 1/2 tsp sea salt 1/2 tsp black pepper 1/4 to 1/3 cup parmesan crumbles (extra for topping) 1 1/3 cup or about 7-8oz of diced ham (nitrate free). Leftover Holiday ham works great. 1 cup chopped onion 1 cup chopped celery 4 oz feta crumbles Fresh herbs and red pepper flakes to garnish D I R E C T I O N S 1. Preheat oven 425F. Grease or oil down a casserole dish. 9x3 or 8x10 work.

9 2. Slice your French bread down the middle lengthwise (long) so that it makes 4 half loaves. Like a sandwich 3. Spread the garlic and butter evenly on all four slices. 4. Place bread slices lined up with each other in the casserole dish. 5. Next prepare you egg batter. Whisk together the egg, milk, egg white, salt, pepper, and parmesan. Set aside. 6. Sprinkle your ham, celery, and onion evenly over the gluten free French bread. 7. If you are making this ahead, see notes before pouring batter 8. If you are making all at once, then you will pour the egg parmesan batter evenly over the bread, veggies, and ham. Don't worry, you will have some bread crust ends sticking out above the batter if you have a smaller dish. 9. Spread the feta crumbles on top and any extra parmesan you'd like to make more cheesy. 10. Place in oven for minutes or until bread is crusty/golden brown and eggs are cooked. Baking times will vary depending on the thickness of you French bread and your oven. Check at 25 minutes to be safe. 11. Once you know it's cooked, remove from oven. 12. Garnish with red pepper flakes and fresh herbs before serving. 13. Salt/pepper to taste. R E C I P E N O T E S If you are making this ahead. Prepare your French bread and place veggies in dish. Cover and place in fridge. Make your egg/cheese batter and keep that separate. Place in fridge until ready to pour over bread and bake. Be sure to whisk egg batter again before pouring. Any veggies will work but onion makes it more flavorful. Baking times will vary depending on the thickness of you French bread and your oven. Check at minutes.

10 H O MEMADE NUT AND SEED PALEO BREAD I N G R E D I E N T S Prep Time 10 min Cook Time 40 min Total Time 0:50 Yields slices Homemade Nut and Seed Paleo Bread {Low Carb} 1 1/4 cup almond flour 5 eggs (6 if you want extra fluffy) 1/3 cup coconut oil or avocado oil 1 tsp white vinegar or apple cider vinegar 1/2 tsp sea salt dash of black pepper Optional 1 tsp spice mix of choice (garlic, rosemary, Italian, etc.). 1-2 tsp poppy seed (plus extra for topping) 3 to 4 tbsp tapioca flour (if you are using more egg, add 4 tbsp). 1/2 tsp baking soda 1/4 cup chia meal (just grind chia seed in a coffee grinder or blender) or use ground flaxseed Pumpkin seed for topping and Extra poppy seed D I R E C T I O N S 1. Preheat oven to 350. Grease a 9x5 bread pan or line with parchment paper. Set aside. For higher rising bread, use an 8x4 pan. 2. In a small bowl, whisk your eggs, oil, and vinegar. 3. In another bowl, combine your flours, poppy seed, and seasonings. 4. Add your wet ingredients to dry ingredients and mix thoroughly.

11 5. Pour batter into greased pan and top with additional pumpkin seeds and additional poppy seed. 6. Bake covered for 20 minutes. Then uncover and continue to bake for additional more or golden and knife in the centre comes out clean. 7. Should be around minutes all together depending on your oven. If you used 8x4 or are baking at higher elevation, you might need to bake longer. 8. Remove from oven and let cool. 9. Wrap the paleo bread in foil or plastic wrap, slice and store in container. Keeps well in fridge for up to 7 days or freezer for up to 3 months. 10. See notes for vegan option. R E C I P E N O T E S If you are looking for vegan or egg free option, you can try using 3/4 cup aquafaba to replace the eggs. It does bake but does not rise much. Still tasty!

12 P A L E O S T I C K Y COFFEE CAKE MUFFINS { B L E NDER RECIPE} Prep Time 10 min Cook Time22-26 minutes for full size muffins. Check muffins around 20 minutes. Total Time 0:10 Serves 9-10 large or medium muffins Blender Paleo Sticky Coffee Cake Muffins; a healthy gluten free mini version of your favorite coffee cake! These Paleo Coffee Cake Muffins are made easy in the blender, baked in under 30 minutes, then topped with sticky maple nut topping. A perfect pair with that cup of coffee F O R T O P P I N G Mix 1 tbsp melted butter or coconut oil with 1-2 tbsp maple syrup and 1/4 tsp vanilla. Pour on muffins once cooled. Optional coconut sugar and cinnamon sprinkled on top. See notes for other toppings. I N G R E D I E N T S 3/4 cup sour cream or buttermilk -- > See notes for paleo version. You will need chilled canned coconut milk and Apple Cider Vinegar 3 large eggs 1 ripe banana 1/2 c maple syrup 2 cup almond meal/flour 1 teaspoon baking soda 1 tsp baking powder

13 1/4 tsp salt 1 teaspoon vanilla Cinnamon extra maple syrup and pecans for topping Melted butter or coconut oil for topping optional coconut sugar for crumble D I R E C T I O N S 1. Preheat oven to 35Oº degrees F. 2. If you want the paleo version, first make your paleo sour cream or buttermilk. You will need chilled coconut cream for that. See notes. 3. Place sour cream, banana, eggs, and maple syrup in blender. Blend until smooth. Add your almond flour, maple syrup, baking soda, baking powder, salt, and extracts. Blend again until thick smooth batter is formed. 4. Pour batter into a greased muffin tin, filling 3/4 of each muffin each 5. Add cinnamon an nuts on top of each and swirls around with knife R E C I P E N O T E S Paleo substitute for sour cream or buttermilk - mixing your chilled canned coconut milk (the thickened part) with 1 tsp Apple Cider Vinegar or Lemon Juice. Set it in fridge for 5 minutes. notes You can also use almond milk. Just slightly different textures. The almond milk will bake faster. Coconut milk is more moist. Other optional toppings Homemade Vegan dulce de Leche/condensed milk sauce Coconut sugar and cinnamon, or even melted nut butter. Both almond milk and coconut milk (chilled) work for this recipe. Just different baking times. Coconut milk will bake more at 25 minutes. The coconut milk doesn't have to be a thick cream, just thicker than normal. me or leave comment for questions. Thanks!

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15 B ROCCOLI ARUGULA PESTO PASTA Prep Time 5 to 10 minutes Cook Time 8-10 minutes Total Time 0:00 Serves 2-3 A quick and healthy Broccoli Arugula Pesto Pasta! Gluten free with Vegan Option. I N G R E D I E N T S F O R T H E P E S T O 2 cup broccoli - chopped without stems 1/2 cup smoked or roasted almonds 1/3 c nutritional yeast or parmesan 3 garlic cloves 2/3 cup arugula 1/2 tsp salt 1/4 tsp black pepper 1/4 tsp of onion powder 1/2 tbsp Crushed red pepper 1/2 lemon juiced 1/2 to 2/3 c olive oil F O R T H E P A S T A 4 ounces rice noodles, gluten free spaghetti pasta, or spiralized vegetable noodles, Red pepper flakes to garnish 1 oz marinated sliced green olives Lemon wedge to garnish microgreens or broccoli sprouts to garnish Salt and black pepper to taste

16 2 tbsp crushed smoked or roasted almonds to top. Optional topping - grated Parmesan or non-dairy cheese topping of choice. D I R E C T I O N S First make sure your broccoli stems are cut off. You just want to use the floret part. Place broccoli in food processor first, and blend until finely chopped. Add in your almonds, nutritional yeast (or grated parmesan), seasonings, and arugula. Blend and pulse again until all is mixed. Squeeze the lemon evenly around the blended pesto. Then close the lid, except for the the top hole, and place food processor on low. Slowly add in oil while food processor is going. Stop and scrape sides if needed. Pulse until smooth. If you want thinner pesto, add more oil or a touch water. Adjust salt/pepper to taste if needed. This will make almost 2 cups of pesto. You will only need 2/3 cup or less for this recipe. Now prepare the pasta. If you are using the rice noodles, bring a large pot of water to a boil. Add the noodles 2-3 minutes. Be sure not to overcook. Remove noodles from stove. Drain. Rinse cold, then add back to pot with 2/3 c of pesto. NOTE --> If you are using regular gluten free pasta, cook according to package. Usually 6-8 minutes is sufficient for boiling. Rinse cold after. Add in your handful of tomatoes and any extra seasonings. Mix together on medium until tomatoes are cooked and pesto is mixed through. Serve into bowls and top with broccoli sprouts, sliced olives, crushed almonds, salt/pepper, red pepper flakes, and olives. Drizzle of olive oil if desired. Feel free to add in a protein of choice! R E C I P E N O T E S Pesto makes around 2 cups. You will only need 2/3 cup or less for this recipe. So keep the rest of toast or even potato salad!

17 E A S Y G A RLIC HERB OVEN BAKED COD C A K E S { P A L E O, L O W CARB} I N G R E D I E N T S Prep Time 10 min Cook Time 15 min Total Time 0:25 Yields ounces of Wild Caught Cod 2 eggs 2/3 to 3/4 cup almond flour (use more if you have less fish) 2 tbsp coconut flour (make sure it's not clumpy) 1/2 tsp minced garlic (about 2 small garlic cloves) 1/2 tsp sea salt 1/2 tsp black pepper 1/4 tsp cumin 5 basil leaves (chopped and stems removed) 2 thyme sprigs (stems removed) or 1/4 tsp dried C R E A M Y M A R I N A R A S A U C E I S O P T I O N A L. S E E N O T E S F O R I N G R E D I E N T S. D I R E C T I O N S 1. Preheat oven to 350F. Line a baking tray with foil or grease it well. 2. Next make sure your cod is washed, skinned removed, and then cut or pulled into small pieces. Similar to that of canned fish. 3. In a small bowl, lightly beat or whisk your eggs. 4. Next place your cod, flours, spices, and garlic a bowl. Add in your eggs and mix again. 5. Fold in your herbs.

18 6. After mixing, grab a handful (about 1/4 to 1/3 cup) of the batter and roll into a ball. 7. Place on baking tray. 8. Repeat until you have 6 cakes. 9. Press cakes flat with hand or spoon. Cakes should be about 3 inches wide or so. 10. Place in oven for minutes or until golden brown and you can see fish is no longer opaque. 11. Remove and let cool. 12. Season with extra garlic, salt, pepper, if desired. F O R T H E M A R I N A R A S A U CE 1. This is optional. I mix 1/2 to 2/3 cup tomato sauce with 1 tbsp paleo mayonnaise and 1 to 2 tsp tabasco or another hot sauce. You can also just add in red pepper or paprika to spice it up. R E C I P E N O T E S Feel free to double the batch. I would only use 3 eggs and not 4 if you do. These bake cod cakes also freeze well. Don't have cod? Try halibut, tilapia, or another light white fish. Sprinkle a little goat cheese in the batter if you'd like more rich cod cakes. Not paleo though.

19 M E X I CAN VEGAN FALAFEL BITES { G L UTEN FREE} Prep Time 20 min Cook Time 15 min Total Time 0:35 Yields 18 falafel bites Healthy Mexican Vegan Falafel Bites! These Vegan Falafel bites are super easy to make with just a can of chickpeas, spices, veggies, jalapeño, and gluten free flour. No eggs needed. I N G R E D I E N T S 1 1/2 cup chickpeas (canned works, drained) 1 shallot or 1/4 cup onion 2 cups whole Cauliflower/Broccoli combo (feel free to just use one or the other) 1 jalapeno (de- seed if you don't want spicy) 1 garlic clove (minced) 1/4 cup packed cilantro 1 tsp ground cumin 1/2 tsp paprika 2 tbsp coconut flour or gluten free flour of choice sea salt/black pepper to taste 2-4 tbsp oil (avocado works great for frying) Additional salsa/dips/hummus to serve with (optional) D I R E C T I O N S 1. First drain your chickpeas and rinse. Set aside. 2. Next grind your broccoli/cauliflower so that it is "riced." See picture above. Makes about 1 cup riced after placed in food processor.

20 3. Place all ingredients in food processor and pulse about 5x everything is mixed but not pureed. Do not over pulse. You want it thick and chunky. 4. Next empty mix into a bowl and form into golf size balls (bites). 5. Place these vegan falafel balls/bites on a cookie sheet then in fridge for 1 hr or freezer for 10 minutes to set. 6. Once set, remove from fridge. 7. Heat a large skillet or frying pan with a few tbsps of oil. 8. Place half the vegan falafel bites in the pan and fry on medium high, turning gently, for 4-6 minutes or until golden brown. 9. Add more oil and repeat for the second batch. 10. Place all on paper towel and blot off extra oil if desired. 11. Season with more salt/pepper if desired. 12. Serve right away or freeze for later. 13. Great with a salsa, hummus, red pepper dip, etc. Pair with a Mexican corn salad or side of choice. R E C I P E N O T E S These work great at appetizers or as a finger food meal. Make ahead and freeze for later! You can make the balls ahead of times and place in fridge for up to 24 hrs before cooking.

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22 I N G R E D I E N T S C H I P O T L E C H I L I { P A L E O } Prep Time 15 min Cook Time 3 hr Total Time 3:15 Yields 6 Crock Pot Sweet Potato Chipotle Chili {Paleo, whole 30} 2-3 sweet potatoes (peeled and chopped). Turns out to be around 3 1/2-4 cups 2-2 1/2 cups broth (use 2 cups for more Chili texture) see notes for more tomato base alternative 1 lb ground lean pork, beef, chicken, or turkey (see notes for using precooked meat) 14 oz diced canned tomatoes (drained) - you can use garlic or onion flavor canned if you like 1 cup chopped white onion 2-3 cup finely chopped or riced cauliflower (add as much or little as you'd like) 1 tsp minced garlic 2 chipotles with the adobo sauce, chopped, found on Spanish/Mexican foods aisle or, 1/2 cup to 2/3 cup hot chipotle salsa may be substituted 1 tsp cumin 1/2 tsp paprika 1/4 to 1/2 tsp chili powder (1/2 tsp will create more spice) 1/4 tsp black pepper sea salt to taste optional 1/2 cup chopped bell peppers Fresh chopped Cilantro and optional sliced jalapeno to garnish Optional toppings: Cheese, tortilla chips, etc. omit if paleo or Whole30 D I R E C T I O N S

23 1. First chop and peel your potatoes. Place in a microwave safe bowl and steam with 1 tbsp water in them for 90 seconds. 2. Brown meat in a skillet, drain grease. Then place in crock pot. 3. Add your canned tomatoes, sweet potato, onion, cauliflower, broth, and mix all together. 4. Finally, add your seasonings and chipotle peppers with sauce. Add your bell pepper here if you are using it. 5. Stir and cook on high for 3-4 hrs. If you browned your meat prior then cooking time will be less. Around 1-2 hrs high, checking at 1 hour or so.. 6. Add more paprika and or black pepper/sea salt when finished cooking if desired. 7. Garnish with fresh cilantro and optional jalapeno. REC I P E N O T E S if you are using cooked meat, adjust time to one hour or until veggies are cooked. Add your meat in the last 20 minutes to just reheat. The canned chipotles in adobo, chopped, are found on Spanish/Mexican foods aisle or you can use 1/2 cup to 2/3 cup hot chipotle salsa If you use the canned, you can include some of the sauce with it to make it more spicy! And more colorful. But be careful, it will be VERY SPICY with the sauce. Updated for a richer flavor, substitute the broth with tomato juice or tomato puree. E A S Y T HAI-STYLE PORK BROCCOLINI

24 S T I R F RY {PALEO} Prep Time 10 min Cook Time 20 min Total Time 0:30 Yields 3-4 This Thai-Style Stir Fry with Pork and Broccolini is a great weeknight meal that is easy to make, gluten free, and paleo friendly. I N G R E D I E N T S 1 lb. organic pork loin (stew or stir fry cut) 1-2 tbsp sesame oil 2 garlic cloves (chopped) 1-2 tbsp gluten free tamari or gluten free soy sauce (divided) 1/4 cup coconut sugar (more if you want "sticky") 2 tbsp fish sauce (gluten free brand) 1/3 c cup red onion or shallot 1/3 cup chopped or crushed nuts 1/4 tsp ground ginger 1/4 tsp red chili pepper flakes dash of sea salt and pepper to taste 2 bunches of broccolini stalks (10-14 ounces) 1 tbsp lime juice 1 sliced thai red pepper 1 or 2 sliced shisoto pepper (optional) thai basil leaves to garnish D I R E C T I O N S

25 1. First make sure your pork is clean and chopped as well as your veggies. Chopped or mince your garlic. 2. Set them all aside, 3. Next heat oil in a fry pan to medium high. Add your pork and garlic. Cook for 2 to 3 minutes until your pork is browned. Remove from pan. 4. In the same pan, add your sugar, spices, and gluten free tamari or soy sauce. Cook on medium high until sugar and sauce start to bubble and caramelize. About 2-3 minutes. 5. Place your pork, onion, nuts, broccolini, salt/pepper back in the pan and stir fry for 3-5 minutes until broccolini is tender and pork is cooked through. 6. Add additional tbsp of tamari sauce (*only if it needs more sauce to coat*) and keep tossing the meat/veggies in the sugar sauce while frying. 7. Add in your sliced peppers and lime juice and mix everything again while stir frying on medium high for the last 1-2 minutes. 8. Plate or place all in serving bowl. Reserve the sauce. 9. Pour a few tbsps of sauce over each serving or serving bowls and garnish with fresh thai basil. R E C I P E N O T E S The red thai pepper makes it spicy. Feel free to substitute it with bell peppers or just shisoto to make it more mild. Make this vegan and sub the pork for tempeh or tofu! EASY!

26 S P I RAL I Z E D S W E E T POTATO SPAGHETTI C A S S E ROLE {GRAIN FREE, E A S Y } I N G R E D I E N T S Prep Time 15 min Cook Time 30 min Total Time 0:45 Yields 4-5 Spiralized Sweet Potato Spaghetti Casserole {Grain Free, Easy} 2 peeled sweet potato (4.5 cups spiralized) 2 oz cream cheese or 1/4 to 1/3 cup sour cream (see notes for non dairy option) 1/2 to 2/3 cup almond or coconut milk (drinking milk works great). 1 egg and 2 egg whites whisked 1 tbsp olive oil 1/2 tsp garlic (minced) 1/4 tsp onion salt or sea salt (dash of garlic/salt for after baking as well) 2 oz diced olives or pimentos (drained if using canned) 1/4 cup tomato sauce 2/3 cup cooked sliced gluten free sausage (chicken sausage, chickpeas, or any gluten free breakfast sausage all work) 1 cup greens (spinach or kale) 5 oz crumbled cheese - Parmesan or Feta work great. (see notes for non dairy option) 4-5 basil leaves for topping optional black pepper seasoning on top Optional 2-3 tbsp pesto mixed with spaghetti noodles before baking D I R E C T I O N S 1. Preheat oven to 350F

27 2. Peel your sweet potatoes then spiralize them. Comes out to about 4.5 cups. 3. Place sweet potato noodles in a bowl and steam in microwave for about 1 minutes. 4. Then add 1 tbsp oil and your garlic, onion salt. Toss so that the noodles are lightly coated. 5. updated option to make more flavorful, feel free to toss the cooked sweet potato spaghetti noodles in a pesto before placing in casserole dish. 6. In another bowl, mix your sour cream (or cream cheese), whisked eggs, and milk. 7. Lightly coat a casserole dish with oil or coconut spray. Then layer your ingredients. 8. First add noodles, then chicken sausage, olives or pimentos, then spinach or kale greens. 9. Next add your cream cheese/egg mix. 10. last add your tomato sauce and crumbled cheese (parmesan or feta work great). 11. Bake for minutes or until cheese starts to brown. Check noodles if you can. 12. Top with basil and black pepper and any additional sea salt or garlic if you desire. R E C I P E N O T E S If you cannot eat feta/cheese, then add 1/4 to 1/3 cup nutritional yeast instead. Instead of cream cheese or sour cream you can use a non dairy yogurt or cream cheese but consistency might be a little different. Feel free to replace the sausage with 1 cup cooked chickpeas for meatless option

28 O NE PAN LEMON SAGE BAKED C H I CKEN & OLIVES Prep Time 10 Cook Time 25 to 30 minutes Total Time 0:00 One Pan Lemon Sage baked Chicken with Olives is a flavorful paleo dinner ready in under 40 minutes. I N G R E D I E N T S For the Lemon Sage Sauce (Marinade) 1 to 2 tbsp chopped sage 1 tsp grated lemon 2 tbsp lemon juice 1 tsp minced garlic- 2 cloves 1 tsp onion powder or 1/4 c chopped yellow onion 1/4 to 1/3 c olive oil. If you are using fresh onion, use the 1/3 c oil to blend more evenly 1/4 tsp kosher salt or fine sea salt Crushed black pepper to taste 1/4 tsp paprika - optional for kick of spice 1 tbsp dijon mustard or honey mustard For the Pan: 1.15 lbs or ounces skinless chicken thighs (see notes if using chicken breast) 1 to 2 ounces green olives Handful of sliced onion Lemon slices to place on chicken Black pepper to season on top Extra Sage leaves to garnish

29 OPTIONAL Vegetable boost - 1 cup chopped vegetable of choice. Toss in 1 tsp oil, pinch of salt/pepper and add to the pan or on separate pan to bake/roast with chicken. D I R E C T I O N S 1. Preheat Oven to 400F. 2. First blend your lemon sage marinade. Blend marinade ingredients all together in food processor or blender until a creamy yellow sauce is formed. (see pictures in recipe). 3. Place cleaned/trimmed skinless chicken in large bowl or casserole dish. 4. Pour the marinade over the chicken thighs or chicken breast. Place chicken in fridge to marinate 10 to 20 minutes. This is optional but gives it more flavor. If you are using chicken breast, you might want to marinade for 15 to 25 minutes in fridge first. 5. Next place all the marinated chicken in an oven safe skillet or keep in a large casserole dish. 6. Add your olives and onion slices around the chicken and lemon slices on top of each chicken. 7. Season with extra salt/pepper. 8. Bake/Roast for minutes, checking internal temperature at 20 minutes to see progress. If you are using thick chicken breast, you might have to bake longer. 9. Broil last 2-3 minutes to create a crispy outside on the chicken and lemon slices on top. 10. Remove and let cool for a few minutes before touching chicken after broiling. 11. Serve baked chicken with the marinade and garnish with sage leaves. Serving suggestions - Feel free to add seasoning os choice, extra veggies, salad, cooked gluten free grain of choice (omit grain for paleo, whole 30 option). R E C I P E N O T E S Depending on the thickness of your chicken, the baking times might vary. If you use chicken breast, the cooking time will be closer to minutes. Still check at 20 minutes for doneness.

30 F R E E Z E R F R I E N D L Y G L U T E N F R E E S N A C K S A N D D E S S E R T R E C I P E S

31 L E M O N COCONUT PALEO ENERGY BARS Prep Time 10 Total Time 0:00 Yields squares/bars or 9 larger bars EASY Lemon Coconut Paleo Energy Bars, lower in sugar and NO BAKING required. Vegan friendly I N G R E D I E N T S For the Bar Base Parchment paper or wax paper to line pan 1 2/3 cup slivered almonds (blanched) or 1 3/4 cups raw almonds (whole). 1 cup raw cashews 1 cup unsweetened coconut flakes (to grind) 1 tbsp starch (arrowroot or tapioca work best) 1/4 cup hot water 1/4 cup honey or maple syrup (see notes for sugar free option) Lemon zest Optional Lemon juice (1 tbsp or so) 1 tsp vanilla Optional lemon extract 1/2 tsp 4 tbsp ground flaxseeds (or swap with protein powder if desired, see notes) All ground then mixed with water/honey and pressed into lined 8x8 pan. Topping: 1/3 cup unsweetened coconut flakes Lemon zest/peel 1/2 to 1 tsp coconut oil See notes for other sweetener options

32 D I R E C T I O N S 1. First line an 8x8 pan with parchment paper or wax paper. Set aside. 2. In a food processor or blender, grind your almonds and cashews into a finer mealy texture. I find that slivered almonds (vs whole) work best. 3. Next add in your coconut and blend again until batter is once again, mealy in texture. Pour batter in a large bowl and mix in your starch and 1 tbsp lemon zest. 4. Heat 1/4 cup of water in a heat safe container. Mix your honey, vanilla, and lemon extract or juice into the hot water. 5. Pour the hot water/lemon mixture into the coconut/lemon nut mixture. 6. Mix all together with spoon or hands. Add your ground flaxseed (or protein of choice) last. 7. Press batter into pan, evenly. 8. Finally, make your topping. Topping and Storage tips: (See note for quick version) Grind 1/3 cup unsweetened coconut flakes into a finer mixture. You can also just use shredded unsweetened coconut. Mix this with a 3 thinly cut and chopped lemon slices or 1 tbsp lemon zest. and 1/2 to 1 tsp coconut oil. Mix or grind together again. Spread this mixture of the bars. If you are not looking for lower sugar option, feel free to drizzle Optional honey on top. Place pan in fridge for 30 minutes or longer. Once set, remove from fridge and cut into 9-12 squares. Wrap individually and keep in fridge for up to 2 weeks or freezer for up to 6 weeks. R E C I P E N O T E S If you would like to add more protein to this bar, simply swap out the flaxseeds for 1 scoop egg white protein, pea protein, or collagen protein, or grass-fed whey protein. QUICK TOPPING Option- No need to grind coconut. Just sprinkle with extra coconut flakes and lemon zest. You could also toast your coconut for a nuttier sweet topping. SUGAR FREE option - if you are not paleo, but looking for Keto friendly option, replace honey with xylitol syrup. Honey or maple syrup have more nutrients though.

33 I N G R E D I E N T S T H E B E S T V E G A N C HOCOLATE C H I P C O O K I E S {PALEO} Prep Time 25 Cook Time Total Time 35 minutes Serves cookies Easiest, tastiest, Paleo and Vegan Chocolate Chip Cookies 1/3 c melted coconut oil or clarified butter 1/4 c maple syrup or honey 1 tsp Vanilla 1 1/2 c fine almond flour (We use Bobs Red Mill) 1/2 c tapioca flour (see notes for alternative) 1/4 tsp sea Salt 1/2 tsp baking soda 2 tbsp raw sugar or coconut sugar (optional) pinch of cinnamon 1/3 c dark chocolate chips (Enjoy Life Foods) Optional Add-ins - Cocoa powder, Chocolate liquor optional, extra chopped nuts. D I R E C T I O N S Preheat oven to 350F. Melt your coconut oil or butter. Place in bowl and whisk with maple syrup and vanilla. Next sift together your almond flour, tapioca, baking soda, and salt. Mix in optional coconut sugar and pinch of cinnamon. *You can use 1/3 c coconut flour if you don't have tapioca flour. See notes for instructions*

34 Gently add the dry batter to your wet ingredient bowl. Mix together. Fold in dark chocolate chips. Let batter sit in fridge for 20 min or longer. While that is sitting, line a baking sheet with parchment paper or use a slipmat. Scoop on lined baking sheet. Press each scoop flat (just a tad) with palm of had or back of spatula. Bake at 350F min (longer at altitude). Check at 10 minutes for doneness. Bottom should be crispy or golden brown. Optional sprinkle of cocoa powder if desired. Remove and let cool. Store in air tight container or freeze for up to 6 months. makes cookies R E C I P E N O T E S If you use coconut flour vs tapioca flour, the batter doesn't bind as well but will still bake up nicely! I would add more sugar or maple syrup to even out taste. The shape will just be a little different and the texture. Personally, I like the lighter texture of tapioca flour best. Make sure to COOL completely before removing from baking sheet. Usually bake around minutes as well. Check at 10 minutes. Fun add ins tbsp chocolate liquor or espresso!

35 S T I C K Y R I C E C A K E S W I T H RED BEAN P A S T E { G L U T E N FREE} I N G R E D I E N T S Prep Time 25 min Cook Time 15 min Total Time 0:40 Yields grams (2 cups) glutinous rice flour and extra flour to dust working surface 1 and 1/2 cups red bean paste 1 tablespoon vegetable oil 1/2 cup white roasted sesame seeds D I R E C T I O N S 1. Add sweet rice flour into a large bowl. Measure out 1 cup of water (You will use slightly less than a cup). Slowly add water into the flour in 4 to 5 pours, and stir with a fork until the water is fully incorporated with the flour. There should be no dry flour left, and the flour should start to have the texture of dough - soft but not runny. If the dough gets too soft and becomes difficult to shape, add more rice flour, a tablespoon at a time. Use your hand to press and knead the dough a few times, until the texture becomes consistent (* see footnote). The dough should be soft and easy to shape. When you lift the dough from the bowl, it should slightly stick to the bottom of the bowl. 2. Dust a working surface with rice flour and transfer the dough onto it. Divide the dough in half. Roll the dough with both hands to shape it into a long, even rod. Divide each dough equally into 6 pieces. Shape each piece into a round ball and set aside. 3. To make the cake, place one rice dough ball in your palm and use the other hand to gently press it into a round, flat piece (it s very easy to shape, so you won t need a rolling pin), about 6 centimeters (2.5 inches) in diameter, 6 millimeters (1/4 inch) in thickness. 4. Scoop about 2 tablespoons of red bean paste and shape the paste into a ball. Place the ball of bean paste in the center of the round dough. Pinch the edges of the dough together to completely enclose the bean paste. When the cake is shaped like a ball, gently use your

36 palm to press it, until it is shaped like a pancake, about 6 centimeters (2.5 inches) in diameter and 1.2 centimeters (1/2 inches) in thickness. Spread 1 tablespoon of sesame seeds onto the working surface, place the cake on top of them, and gently press. Shake off the extra sesame seeds, flip the cake, and press the other side onto the seeds. Craft the rest of the cakes in the same manner. 5. Heat 1 teaspoon of vegetable oil a non-stick skillet over medium heat. When the oil is hot, turn to medium low heat and place 4 cakes into the skillet. Cook until the bottom of the cake turns golden brown, after 2 to 3 minutes. Flip and cook the other side. Transfer the cakes to a large plate to cool. Cook the rest of the cakes in the same manner. 6. Serve warm.