FBBC Recipe Book March 2018 2018 Fit Body Boot Camp Madison 1
Breakfast Egg Muffins....... 3 Egg in a Nest..... 4 Cinnamon Apple Protein Pancakes... 5 Creamy Morning Coffee. 6 Early Morning OJ.. 6 Smoothie Recipes...... 7-10 Lunch & Dinner Creamy Seafood Casserole.... 11 Maple Mustard Glazed Chicken.. 12 Middle Eastern Beef Eggplant Stew.. 13 Swedish Meatballs & Mash... 14 Korean Chicken Skewers... 15 Breakfast for Dinner.. 16 Egg Foo Young....... 17 Sides & Snacks Roasted Root Veggies.... 18 Sautéed Veggies.... 18 Cilantro Lime Rice... 19 Shredded Carrot Salad.... 20 Homemade Chicken Potato Soup......20 Homemade Bone Broth.... 21 Sweet Ricotta Snack.. 22 Homemade Apple Sauce..... 22 Coconut Oil Chocolates.... 23 Protein Brownie.... 23 2
Egg Muffins Yields 12 servings Cooking Time 25 mins 4 Tbs coconut oil 1/2 medium onion, diced 3 cloves garlic, minced 1/2 pound mushrooms, sliced 1/2 pound frozen spinach, thawed and squeezed dry 8 large eggs 1/2 cup Great Lakes Gelatin 1/4 cup 2% milk 2 Tbs coconut flour 1 cup cherry tomatoes, sliced Salt and Pepper to taste 1.Preheat oven to 375 F and prepare veggies. 2.Heat half the coconut oil over medium heat in a large skillet and sauté onions until soft and translucent. 3.Add the garlic, spinach and mushrooms and cook until mushrooms moisture evaporates. 4.Season with salt and pepper and spoon onto a plate to cool to room temperature. 5.Beat eggs in a large bowl with gelatin, milk, coconut flour, salt, and pepper until fluffy then combine with cooled veggie mixture. 6.Brush remainder of melted oil into the cups of a 12-cup muffin tin and fill each cup with batter, top with tomatoes and bake about 20 minutes, keeping an eye on them and flipping pan around halfway through. 7.Cool and serve. 3
Egg in a Nest Cooking Time 20 mins 1 Egg 1 Potato, grated Coconut oil, just a few drops Salt to Taste Pepper to Taste 1. Take grated potato and squeeze out water by pressing between palms. Transfer potatoes to paper towel and dump excess water. 2. Heat a small, non-stick skillet on medium and spread dried, grated potatoes in a circular form with a hole in the middle like a wreath. Make sure the potatoes are evenly distributed and overlapping each other. 3. Add drops of oil all along the potatoes and sprinkle salt to taste. Press down using a ladle/spoon. Cook for a few minutes, until crisp and golden brown. Make sure not to burn. 4. Once that side is fully cooked, carefully flip and cook the other side as well. Cook the second side until halfway cooked then carefully slide out of the skillet and onto a plate. 5. In the same skillet break an egg as if cooking sunny side up and place the hash browns carefully around the yolk, half-cooked side facing down. 6. Season egg to taste and cook to desired doneness. You may cover and cook, if you want to cook the yolk as well. 7. Once done, slide out carefully and serve! 4
Cinnamon Apple Protein Pancakes 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 skillet 1-2 Tbsp Maple syrup 1% milk, to texture For the Apple Topping: 2 large apple, peeled and thinly sliced 1 tbsp coconut sugar 1-2 tbsp coconut oil ½ tsp ground cinnamon Pinch sea salt Apple Topping: In a large nonstick saucepan or skillet, melt 1 tbsp of coconut oil over medium heat. Once hot, add apple slices and stir to coat. Add coconut sugar, cook apples over medium, stirring often. Lower heat and add a little coconut oil to not over-brown. Cook over med-low until soft. Stir in cinnamon, remove from heat, and set aside. In a bowl, whisk eggs and add the honey, lemon juice, and vanilla and whisk until well blended then add coconut flour and mix. Mix in the baking powder, baking soda, and salt then grease a large skillet and place over medium. Once hot, pour in 3-inch pancakes and cook 2-4 minutes then flip, cooking other side for 2 to 4 mins. Repeat with rest of the batter and top with apple topping and a little maple syrup or honey for an extra touch of sweetness! 5
Creamy Morning Coffee 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. Blend until combined then add milk. Morning OJ 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. 6
Sunrise Protein Smoothie 1 cup organic frozen mixed berries 1 frozen banana, cut into chunks 1 orange 2 tbsp Great Lakes Gelatin protein powder 5oz container Greek Yogurt ice cubes Blend all ingredients until smooth Protein Cocoa 1 cup, plus 1-2 tablespoons 2% milk 1-2 Tbs Great Lakes Gelatin protein 1 heaping Tbs unsweetened cocoa powder 1 teaspoon organic cane sugar ¼ teaspoon vanilla extract cinnamon, optional Place the first cup of milk in a small pot over medium low then place cocoa, sugar, and extra tablespoon of milk in a small bowl and whisk until a paste/thick mixture forms and powder is absorbed. Add additional tablespoon of milk, if needed then whisk mixture into milk and heat until hot but not boiling. Stir in vanilla extract. Pour into a mug and sprinkle with cinnamon, if using. 7
Strawberry Smoothie 1 cup 2% Milk 1 cup organic fresh strawberries, quartered 1 egg 1/2 cup orange juice 1 1/2 Tbsp cane sugar 2 Tbsp Great Lakes Gelatin protein powder 1/2 teaspoons coconut oil 1/8 tsp salt 6 ice cubes Bring small pot of water to a boil Boil egg for 2 minutes to lightly boil and sanitize Add all ingredients to a blender, blend 30 seconds or until blended. Blueberry Mango Smoothie 3/4 cup frozen blueberries 3/4 cup mango chunks 1 cup plain non-fat greek yogurt 1 Tbsp Great Lakes gelatin protein powder 1/4 cup water Blend all ingredients until smooth 8
Spiced Latte Smoothie 2/3 cup chilled brewed coffee 1 banana, cut into chunks 2/3 cup nonfat plain Greek yogurt 1 tbsp Great Lakes gelatin protein powder 2 tsp honey 1/3 tsp ground cinnamon 1/8 tsp ground nutmeg Ice cubes Blend all ingredients until smooth Vanilla Matcha Smoothie 1 tsp matcha green tea powder 1 cup 2% milk 1/3 small avocado 2 tbsp Great Lakes gelatin protein 1/2 tsp vanilla 1 tbsp honey 1 cup ice Blend all ingredients until smooth 9
Mint Chocolate Smoothie Calories 312 Carbs 49g Protein 23g Fat 7g 1 large frozen banana, cut up in chunks 1 cup 2% milk 2 tbsp cocoa powder 2 tbsp Great Lakes gelatin protein 1/4 tsp mint extract Pinch of Salt Ice cubes Blend all ingredients until smooth. Strawberry Peach Smoothie Calories 287 / Carbs 47.5g / Protein 18g / Fat 4g 1 cup whole frozen strawberries 1/2 cup frozen peaches 3/4 cup 2% milk 2 tbsp Great Lakes gelatin protein powder 1/2 tsp vanilla 1 tbsp honey 1 cup ice Blend all ingredients until smooth 10
Creamy Seafood Casserole Yields 4 servings Cooking Time 55 mins 1/4 cup coconut oil plus 3 Tbs 1 large onion 5 medium carrots, thinly sliced 4 medium parsnips, thinly sliced 2 stalks celery, thinly sliced Sea salt and pepper 2 Tbs tapioca flour 1/2 cup vegetable broth 1 cup heavy cream 1/4 cup chopped fresh parsley 1.5 pounds potatoes, peeled, quartered 3/4 pounds skinless tilapia, cut into 1 pieces 1/2 pounds peeled, deveined, medium shrimp 1. Heat oven to 375F. Heat 2 Tablespoons coconut oil in a large pot over medium heat. Add onion, carrots, parsnips, celery, and 1/2 teaspoon salt and cook stirring occasionally, until tender, 15-18 minutes. 2. Sprinkle the vegetables with the flour and cook, stirring for one minute (do not let darken). Add the broth and cook stirring until nearly evaporated, about 1-2 minutes. 3. Add cream, 1/2 teaspoon salt, and 1/4 teaspoon pepper and bring to a boil. Remove from heat, stir in parsley, and transfer veggie mixture to an 8-inch square baking dish. 4. Meanwhile, place potatoes in a medium saucepan an add enough cold water to cover. Add 1 teaspoon salt and bring to a boil. Reduce heat and simmer until tender, 15-18 minutes. Reserve 3/4 cup of cooking water, drain potatoes, and return to pot. Add 1/4 remaining oil, 1/2 teaspoon salt, 1/4 teaspoon pepper, 1/4 cup of the reserved cooking water and mash until smooth, adding more water if needed. 5. Nestle tilapia and shrimp in vegetable mixture and top with mashed potatoes. Place baking dish on a rimmed baking sheet and bake until golden brown 20-25 minutes. 11
Maple Mustard Glazed Chicken Yields 4 servings Cooking Time 20 mins 2 teaspoons coconut oil 4 (6-ounce) skinless, boneless chicken breast halves 1/2 teaspoon black pepper 1/4 teaspoon salt 1/4 cup chicken broth 1/4 cup maple syrup 2 teaspoons chopped fresh thyme 2 medium garlic cloves, thinly sliced 1 tablespoon cider vinegar 1 tablespoon stone-ground mustard 1.Preheat Oven to 400F and heat a large ovenproof skillet over mediumhigh heat. Add oil and swirl to coat. 2.Sprinkle chicken with pepper and salt. Add chicken to pan; sauté 2 minutes on each side or until browned then remove chicken from pan. 3.Add broth, syrup, thyme, and garlic to pan and bring to a boil, scraping pan to loosen browned bits. Cook 2 minutes, stirring frequently. 4.Add vinegar and mustard then cook for 1 minute, stirring constantly. 5.Return chicken to pan, and spoon mustard mixture over chicken. Bake at 400 for 10 minutes or until the chicken is done. Remove chicken from pan and let stand 5 minutes. 6.Place pan over medium heat and cook mustard mixture 2 minutes or until liquid is syrupy, stirring frequently. Serve with chicken. 12
Middle Eastern Beef Eggplant Stew Yields 4 servings Cooking Time 10 minutes prep time, 6 hours in slow cooker 1 teaspoon coconut oil 1 small eggplant, trimmed, cut into chunks 2 cups shiitake or cremini mushrooms 1 (14oz) can diced tomatoes 1/2 pound boneless beef top round stew, cut into 1 inch pieces 1 medium onion chopped 1 cup beef bone broth 1 clove garlic, minced 1/2 teaspoon salt 1/3 teaspoon cumin 1/4 teaspoon red pepper flakes 1/4 teaspoon ground cinnamon 1 whole lemon peel, grated 1/8 teaspoon black pepper 1. heat coconut oil in large skillet over medium high heat. Add eggplant and cook 3-5 minutes or until lightly browned, stirring frequently. Remove and place in slow-cooker. 2. Add all other ingredients to slow cooker and cover, cooking on low for 6 hours. 13
Swedish Meatballs & Mash Yields 8-10 servings Cooking Time 30 mins 2 lb lean Ground Beef (or Turkey ) 2 Egg Yolks Spice Mix: 1 Tbs Parsley, 1 tsp Salt, 1 tsp Black Pepper, ¼ tsp Cinnamon ¼ tsp Nutmeg, ⅛ tsp Ground Cloves ¼ Sweet Onion, finely minced 1 Garlic Glove, finely minced 1½ Tablespoon of coconut oil ¼ Sweet Onion, again finely minced 1 Garlic Clove, again finely minced 1 14 oz Can of Full-Fat Coconut Milk 2 cups of Bone Broth 2 Tablespoons of Butter, Ghee, or coconut oil 1 teaspoon of Black Pepper 3 Tablespoons of Tapioca Flour Salt to taste Combine the beef, turkey, egg yolks, and spice mix in a bowl and heat a skillet to medium then add ½ Tbs of coconut oil. Add the minced onion and garlic and stir-fry for 1 minute. Add to the meat bowl. Mix the contents of the bowl until well blended then form about 2 Tablespoons worth into a ball. Heat a skillet to medium and add the rest of the lard/cooking fat and add about ten balls to the skillet to cook for about 8-10 minutes, continuously rotating each ball, until they are nice and browned. Remove and strain out liquid then repeat with remaining meatballs. For Gravy: Add onion and garlic to the skillet and cook for about a minute. Add coconut milk, broth, butter, pepper whisk and continue to cook for 5 minutes then add tapioca flour one Tbs at a time and whisk. If gravy clumps, transfer to blender then return meatballs to sauce and serve with half cup mashed potatoes or cauliflower. 14
Korean Chicken Skewers Yields 4 servings Cooking Time 75 mins (including marinade time) 2 tablespoons mirin 1 tablespoon coconut aminos 1 tablespoon coconut oil 1 large clove garlic, grated 1 pound boneless, skinless chicken thighs, trimmed and cut crosswise into ¾ inch wide strips 12 large shiitake mushrooms, stemmed and halved Scallions cut into 2-3 inch long pieces white & light green parts only 2 tablespoons coconut oil ¼ teaspoon kosher salt OPTIONAL: 6 tablespoons Ssamjang Mirin and Ssamjang are purchasable online or at an asian grocer - there is one located in the mini mall down the street from FBBC 1.Combine mirin, coconut aminos, oil and garlic in a large bowl. Add chicken and toss to coat. Cover and marinate in the refrigerator, stirring occasionally, for at least 1 hour and up to 1 day. 2.Preheat grill to medium. Toss mushrooms and scallions with coconut oil and salt in a medium bowl. 3.Thread scallions, chicken and mushrooms alternately onto each of 8 skewers, allowing a little space between each ingredient for even cooking. 4.Oil the grill rack or grill pan. Grill the skewers, turning once, until the vegetables and chicken are charred and cooked through, 5 to 6 minutes total. 15
Breakfast for Dinner Yields 4 servings Cooking Time 15 mins 1 pound 90% lean ground beef 1/4 cup Onion chopped 1 apple 1/2 tsp ground sage 2 Tbs honey 1 tsp coconut oil salt and pepper to taste Heat coconut oil in skillet and cook onion until softened. Add apples and cook for another 2 minutes and transfer to bowl. Mix ground beef, sage, honey, salt, pepper, cooked apple and onion. Form into 5 patties and cook until brown and cooked through serve with a side of eggs to have an easy breakfast for dinner! 16
Egg Foo Young Yields 4 servings Cooking Time 20 mins 8 eggs, beaten 1 cup bean sprouts ¼ cup celery, chopped ¼ cup Chinese cabbage 1/2 cup cooked chicken, chopped 1 tbsp. coconut aminos ¼ cup scallions Coconut oil For the Sauce 1 cup bone broth 1 tbsp. coconut aminos 2 tsp. apple cider vinegar 2 tsp. raw honey ½ tbsp. tapioca starch (optional) Sea salt and freshly ground pepper 1.In a large bowl, combine the eggs, bean sprouts, celery, cabbage, 2.scallions, coconut aminos, and chicken. 3.Give everything a good stir until well blended then pour all the 4.ingredients for the sauce in a saucepan, season to taste, and cook over a medium heat for 5 to 6 minutes. 5.Optional Step: In a bowl, combine some water and tapioca starch and mix in, stirring constantly, until sauce thickens to your preference. 6.Heat some coconut oil in a skillet over a medium-high heat. 7.Pour the egg mixture into the skillet, ⅓ cup at a time, and fry as you would with a pancake, until brown on both sides. Repeat the process until all the mixture is used. Drizzle the sauce over egg foo young, garnish with more scallions, if desired, and serve. 17
Roasted Root Veggies Yields: 4 servings 2 cups chopped sweet potato 2 cups chopped beets 1 cup chopped parsnips 2 cups chopped onion 2 Tbs Italian spices 1.5 Tbs coconut oil 1/2 tsp salt Preheat oven to 400 F Combine chopped veggies, oil, spices, and salt in a bowl. Place evenly coated veggies on baking sheet Bake in oven for 30-45 minutes until veggies are softened and cooked all the way through. Sauteed Veggies Yields 2 servings 2 zucchini, sliced 2 summer squash, sliced 4 carrots 1 tbsp butter Salt & Pepper to taste Prep the veggies then melt butter in a large frying pan. Cook Carrots in butter for 10 minutes mixing regularly. Add zucchini and cook another 10 minutes, mixing regularly. Remove from heat and cool, add salt and pepper to taste. 18
Cilantro Lime Rice 1 medium head cauliflower, rinsed 1 tbsp coconut oil 2 garlic cloves and 2 scallions, diced kosher salt and pepper, to taste 1-1/2 limes 1/4 cup fresh chopped cilantro Remove core and let cauliflower dry completely and chop into florets. Place half in a food processor and pulse until cauliflower is small and has the texture of rice or couscous careful not to over process or it will get mushy. Set aside and repeat with the remaining cauliflower. Heat a large pan over medium heat and sauté coconut oil, scallions and garlic about 3 to 4 minutes or until soft. Raise heat a little and add cauliflower "rice" to the sauté pan. Cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside. Season with salt and pepper to taste. Remove from heat and place in a medium bowl then toss with fresh cilantro and lime juice to taste. Store for up to a week. 19
Shredded Carrot Salad 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. To mix things up, try some curry powder, horseradish, paprika or other seasonings that you d like. Store for up to a week. Homemade Chicken Potato Soup Yields 3 servings 12 oz chicken 4 cups broth 1/3 cup onion chopped 2.5 cups potato, chopped 3 Tbs cup parsley 3/4 tsp thyme salt and pepper to taste Roast chicken and chop into small pieces then hop potatoes and onion. Heat broth over medium heat until simmering Add potatoes and onion. Cook for 20 minutes. Add chicken and seasonings and stir. 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. 21
Sweet Ricotta Snack Yields about 8 servings 2 Qts Whole Milk 1 cup Heavy Cream 3 Tbsp Fresh Lemon Juice 1/2 tsp Salt 1.5 Tbsp Honey 1 Tbsp Gelatin Protein Powder You will need a large strainer and cheesecloth. Line the strainer with cheesecloth and place in large bowl. In a large pot add milk, cream, and salt and slowly bring to a boil over medium heat, mixing slowly so as not to burn milk. Add lemon juice and reduce to low heat and simmer, stir constantly for at least 2 minutes while mixture curdles. Pour Mixture into strainer and drain for 1 hour. Discard the liquid, cover the cheese, and refrigerate. Once refrigerated, portion out into 1/4 cup servings and mix 1.5 tbsp honey and 1 tbsp gelatin into EACH serving. Homemade Apple Sauce Yields: 6 servings 5 pounds Apple 1.5 cups pure Apple Juice 1 teaspoon ground Cinnamon 4 tbsp Gelatin Protein Powder Core, peel, and dice apples into small chunks. Add fruit to a saucepan with juice then cover and simmer on medium heat for 15-20 minutes or until the apples are soft. Allow to cool and mash with a fork, then add cinnamon and stir. 22
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. EXTRA Protein Brownies Yields 12 servings 3 pasture raised egg 1/2 cup of cane sugar 1 cup cocoa dutch process 6 tbsp coconut oil 1 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 20-30 minutes until edges are firm (if larger than 5x5 inches double recipe). Remove from oven and allow to rest for about 15 minutes. 23