FBBC Recipe Book May 2018 2018 Fit Body Boot Camp Madison 1
Breakfast Asparagus Feta Omelette...... 3 Summer Hash...... 4 Crustless Quiche..... 5 Blueberry Protein Pancakes......... 6 Omelette Waffles.. 7 Creamy Morning Coffee.. 8 Early Morning OJ... 8 Smoothie Recipes........9-11 Lunch & Dinner Poached Halibut....... 12 Spicy Cajun Shrimp & Cauli Mash... 13 BBQ Chicken. 14 Chicken Potato Bake.. 15 Surf & Turf Kebabs..... 16 Beef & Veggie Skillet........ 17 Balsamic Chicken & Squash..... 18 Seared Steak, Roasted Beets, & Goat Cheese... 19 Sides & Snacks Cilantro Lime Rice..... 21 Shredded Carrot Salad.... 21 Stir-Fried Veggies.... 22 Watermelon Cucumber Salad..... 23 Potato Chips.... 23 Blueberry Nectarine Parfait.... 24 Honey Grapefruit Bowl.... 24 Chocolate Mousse....... 25 Coconut Oil Chocolate...... 25 Collagen Protein Bars... 26 2
Asparagus Feta Omelette Yields 1 serving Coconut oil or butter 1 cup chopped Asparagus 2 large eggs, beaten 2 tablespoons feta cheese, crumbled 1/4 teaspoon dried dill Heat a nonstick skillet over medium heat, coat pan with oil, and add broccoli. Cook 3 minutes. Combine egg, feta, and dill in a small bowl and add egg mixture to pan. Cook 3 to 4 minutes. Flip omelette and cook 2 minutes or until cooked through. 3
Summer Hash Yields 2 servings 1 tbsp Coconut Oil, separated 1/2 Onion, finely chopped 1 small Yukon Gold Potato, peeled and cubed 1 small Sweet Potato, peeled and cubed 1.5 Garlic cloves, minced Salt and Pepper to taste 1/2 pint Grape Tomatoes 1.5 cups Baby Spinach 1/2 tsp Italian Seasoning 1/2 tbsp Distilled White Vinegar 4 Large Eggs In a large nonstick skillet, heat 1/2 tbsp coconut oil over medium heat and add the onion and sauté until tender, about 5 minutes. Add in potatoes, a good pinch of salt, and garlic. Cook for 25 minutes, stirring occasionally, until potatoes are tender. Season with salt and black pepper to taste. Meanwhile, heat the second tbsp coconut oil in a second large skillet over medium heat, add grape tomatoes and sauté for 1 minute. Stir in the spinach, cooking until just wilted then add in seasoning and salt, to taste. To poach the eggs, fill a medium pot with water so that it is about half full and bring to a boil. Reduce the heat to a simmer and add 1 tbsp vinegar. Break each egg into a small ramekin and pour it gently into the pot. Cook for 3 minutes. Remove with a slotted spoon and serve 2 eggs over the hash and spinach. 4
Crustless Quiche Yields 6 servings ½ cup sun-dried tomatoes Boiling water 2.5 tablespoons coconut oil ¼ cup diced onions 2 cloves garlic, minced 1 red pepper, diced 2 cups fresh spinach 1 teaspoon dried oregano 1 teaspoon dried parsley ¼ cup crumbled feta cheese 4 large eggs 1¼ cup milk Salt and pepper, to taste Place sun-dried tomatoes into a glass measuring cup, cover with boiling water and let sit for 5 mins or until the tomatoes are soft. Drain and chop tomatoes. Set aside. Preheat oven to 375 and grease a 9-inch pie plate with coconut oil. Melt coconut oil in a skillet over med high heat and add in the onion and garlic and cook until just fragrant and tender, about 3 minutes. Then add in red peppers and cook an additional 3 mins. Add spinach, oregano, and parsley and cook until the spinach is wilted, about 5 mins then remove from heat and stir in the feta. Spoon the mixture into the prepared pie crust, spreading out evenly. In a bowl, whisk the eggs, milk, salt, and pepper, and pour evenly over the spinach mixture and bake for 50-55 minutes, or until the crust is golden brown and the egg is set. Let cool for 10 minutes before slicing and serving. 5
Blueberry Protein Pancakes Yields 3 servings 3 large eggs ½ cup + 3 Tbsp whole milk 1 tbsp organic honey ½ tbsp freshly squeezed lemon juice 1 tsp vanilla extract ¼ cup coconut flour 6 Tbs Great Lakes gelatin protein powder ½ cup tapioca flour ½ tsp baking powder ½ tsp baking soda Pinch of fine-grain sea salt Coconut oil, for greasing the skillet ½ cup fresh blueberries 1 Tbsp Maple syrup In a large bowl, whisk the eggs and add the milk, honey, lemon juice, and vanilla and whisk until well blended. In a separate bowl, mix the coconut flour and tapioca flour, then add to the wet ingredients 1/4 cup at a time, 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 3 to 4 mins. Repeat with rest of the batter and top with maple syrup. 6
Omelette Waffles Yields 4 servings Butter 6 eggs ¼ cup milk ¼ cup feta cheese, crumbled ½ cup red bell pepper, thinly sliced ¼ cup Kalamata olives, seeded and chopped ¼ cup fresh broccoli, chopped ¼ teaspoon sea salt ¼ teaspoon black pepper 2 links chicken sausage, chopped Preheat your waffle griddle on medium-low heat and coat with butter. In a large bowl combine the eggs, milk, feta, bell pepper, olives, broccoli, sea salt, black pepper and chicken sausage and mix well until fully combined. Transfer ½ cup of the omelet batter into the waffle iron, close, and cook until golden and cooked through then transfer to a plate. Continue cooking remaining batter in ½ cup scoops. Serve with Oj. 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. 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 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. 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. 11
Poached Halibut Yields 4 servings Total Time 40 minutes 1pound red potatoes kosher salt and black pepper 1 pound green beans, trimmed 3 tablespoons unsalted butter 2 tablespoons chopped fresh chives 4 6-ounce pieces halibut 2 1/2 cups dry white wine Place potatoes in a pot with enough cold water to cover by 2 inches. Add 2 tsp salt and bring to a boil. Reduce heat and simmer until almost fork-tender, about 15 minutes. Add the green beans and cook 5 minutes more, until just tender. Drain and set aside then, in same pot, melt the butter over low heat. Add the chives, ¼ teaspoon salt, and ⅛ teaspoon pepper. Quarter the potatoes and return them to the pot with the green beans. Stir gently to combine. Season the fish with ¼ teaspoon salt and ⅛ teaspoon pepper and place in a large skillet. Pour in enough wine to reach halfway up the sides of the fish. Bring to a simmer over medium-low heat. Cook for 6 to 8 minutes, covered, until the fish is opaque. Serve with the beans and potatoes. Spoon any extra chive butter on top of the fish. 12
Spicy Cajun Shrimp & Cauli Mash Yields 4 servings Total Time 45 minutes 1 head cauliflower 4 cloves garlic, minced 1/4 large onion, minced 1 cup milk 1/2 cup monterey jack cheese 2 tbsp coconut oil 20 large shrimp 1/2-1 Tbs chili powder 1/2-1 tsp Cayenne pepper 1/2 Tbs ground black pepper 1. In a bowl, season shrimp with chili powder, cayenne, pepper, and salt to taste. You can adjust the amount of chili pepper and cayenne depending on how spicy you want it. 2. In your food processor, add cauliflower broken into florets, along with your minced garlic and onion. Season with salt and pepper. Pulse this mixture until all the cauliflower look like little beads of rice. Add this mixture to a medium sauce pan over medium heat with 1 tbsp of olive oil and sautee for 15-20 minutes or until mixture is completely tender. Keep a close eye on this as you do not want this to brown, the dish will look much better if your mash remains white! 3. Add in the cup of milk and reduce to low heat. Allow to simmer and reduce to a thick consistency while we cook our shrimp. 4. In a cast iron pan over high heat, add 1 tbsp olive oil and shrimp to pan. It is important for the pan to be smoking hot so we can get a little char on the shrimp without over cooking them. Cook for 1-2 minutes and then flip and cook for 1-2 more minutes. 5. Remove your cauliflower mash from the heat and stir in your Monterey jack cheese. This will help give the mash a more potato like consistency. 6. Serve your shrimp over the top of the mash. I suggest serving this with collard greens for a truly southern feel but any veggie would do! 13
BBQ Chicken Yields 8 servings Total Time 15 minutes (2 hour marinade) 1 lb. boneless skinless chicken breasts 2 c. water 2 tbsp. kosher salt 1/4 c. brown sugar kosher salt Freshly ground black pepper 1 c. barbecue sauce Juice of 2 limes 2 cloves garlic, minced Place chicken in a large Ziploc bag and pound until 1/4 thick. In a large mixing bowl, whisk together water, salt and sugar until combined. Pour brine into Ziploc and refrigerate at least 15 minutes, but preferably 2 hours. Remove chicken from brine and discard liquid. Heat grill to medium. Add chicken and season with salt and pepper, then grill 6 minutes per side. In a medium bowl, whisk together barbecue sauce, lime juice and garlic then baste chicken, flipping occasionally, until caramelized and cooked through. 14
Chicken Potato Bake Yields 5-6 servings Total Time 40 mins 4 potatoes, cubed 1 tablespoon garlic 1.5 tbs coconut oil 1/8 tsp salt 1/8 tsp pepper 1.5 pounds boneless skinless chicken 3/4 cup shredded mozzarella cheese parsley 1. Preheat oven to 425 degrees F/220 degrees C. 2. Place the potato cubes in a large bowl, add the garlic, coconut oil, salt, and pepper, and toss to coat. 3. Spray a large (9x13) baking dish with non stick spray. 4. Spread potato mixture in dish and bake about 15 minutes. 5. Remove baking dish from oven and place the chicken pieces in the dish, nestling them down into the potato mixture a bit. 6. If desired, brush the top of each chicken piece with a little melted coconut oil and season with salt and pepper. 7. Bake 20-25 minutes, until chicken is cooked and potatoes are browned. 8. Sprinkle the mozzarella cheese over the top, return to the oven and bake for a few more minutes to melt the cheese. 9. When serving, sprinkle chopped parsley on top. 15
Surf & Turf Kebabs Yields 6 servings Total Time 20 minutes + 30 for chilling 12 wooden or metal skewers 1/2 cup fresh orange juice 1/4 cup coconut oil 2 tablespoons apple cider vinegar 1 tsp minced chipotle peppers in adobo sauce 1/2 teaspoon ground cumin 1/4 teaspoon salt 1/4 teaspoon black pepper 12 large sea scallops 12 large shrimp, peeled and deveined with tails intact 12oz snapper or other firm-fleshed fish, cut into pieces 12 ounces smoked sausage, sliced into pieces 1/2 red bell pepper 1/2 green bell pepper, cut into pieces 1. Soak wooden skewers in water 30 minutes 2. Combine orange juice and next 6 ingredients in a bowl; set aside. 3. Thread seafood, sausage, and bell peppers on skewers; place in a shallow roasting pan. Pour half of the orange juice mixture over the skewers, and chill 30 minutes. 4. Preheat grill to medium-high (350 to 400 ). Grill kebabs, turning and basting with remaining orange juice mixture, 12 minutes or until done. 16
Beef & Veggie Skillet Yields 4 servings 1 tbs coconut oil 1lb extra-lean ground beef 1 garlic clove, minced ½ cup onions ½ cup red bell pepper 2 ½ cup sweet potato, diced small ¼ cup bone broth or beef broth (or water) 1 medium zucchini, quartered 1 tsp dijon mustard 1/3 cup tomato sauce ½ teaspoon of oregano 1/8 teaspoon crushed red pepper (optional) Salt and freshly ground black pepper to taste Fresh parsley, chopped In an iron cast skillet, heat oil over medium-high heat. Add ground beef and garlic. Use a wooden spoon to break up the ground beef and stir occasionally. Cook about 7 minutes. Set aside. Add onions, red bell pepper to the same skillet, and cook for 3-4 minutes or until the onions are soft. If it is necessary, add a little bit of olive oil to help sauté the veggies. Add sweet potato and beef broth. Cook for 5-6 minutes. Put a lid on the skillet. The steam will cook the sweet potato faster. Stir occasionally. Add the zucchini and cook for 3 minutes. Add the ground beef to skillet again and mix everything together. Add the Dijon, tomato passata, oregano, crushed red pepper, salt, and pepper to taste. Cook for 1-2 minutes more. Garnish with fresh parsley. 17
Balsamic Chicken & Squash Yields 4 servings Total Time 35 minutes 1/2 c. honey 1/2 c. balsamic vinegar 1 tbsp. orange zest 1 tsp. chopped fresh oregano 2 medium yellow zucchini 2 medium green zucchini kosher salt 1 1/2 lb. boneless skinless chicken breast pounded to 1/2" thickness extra-virgin coconut oil Freshly ground black pepper In a small sauce pan over medium heat add honey and balsamic vinegar. Bring to a boil and simmer until slightly thickened, 10 minutes. Turn off heat; stir in orange zest and oregano. Reserve 1/4 cup for serving. Meanwhile, trim off both ends of each zucchini. Using a mandolin or vegetable peeler, create long flat noodles by running the blade against the length of each zucchini. Season with salt and set aside. Preheat grill on medium-high. Drizzle chicken with olive oil and season with salt and pepper. Place chicken on grill and cook for 4 minutes on each side. Brush glaze onto chicken and cook until lightly charred all over and internal temperature reaches 165, 2 to 3 minutes. Transfer to a clean plate and cover loosely with foil. Bring an 8-quart stock pot of water to a boil and generously season with salt. Cook zucchini until al dente, 2 to 3 minutes, and drain. Slice chicken against the grain and serve over zucchini noodles with a drizzle of balsamic-honey glaze and a sprinkle of sea salt. Serve immediately. 18
Seared Steak Roasted Beets & Goat Cheese Yields 4 servings Total Time 30 minutes 1lb tri-tip, NY strip, or skirt steak 1 garlic clove, halved 4 tablespoons olive oil, divided Kosher salt, freshly ground pepper 1 freshly ground pepper 1 bunch scallions or ramps 1 bunch spicy greens (such as arugula or mizuna) 1 tablespoon fresh lemon juice 3 beets, peeled, thinly sliced 1 tablespoon balsamic vinegar : 1. Preheat oven to 200 F. Prepare grill or grill-pan over medium-high heat and rub steak with cut sides of garlic and 1 tablespoon oil; season with salt and pepper. Grill, turning several times, until lightly charred and mediumrare (an instant-read thermometer should register 130 F), 14 16 minutes. Transfer to a rack set inside a rimmed baking sheet 2. Meanwhile, toss scallions on another baking sheet with 1 tablespoon oil; season with salt and pepper. Grill, turning often, until tender, about 4 minutes. Transfer to rack with beef and keep warm in oven 3. Arrange greens on a platter; season with salt and pepper. Drizzle with lemon juice and 1 tablespoon oil. Toss beets in a bowl with vinegar and remaining 1 tablespoon oil; season with salt and pepper. Arrange over greens. Slice steak 1/2" thick; top greens with scallions and meat. Pour any juices over; season with salt. 19
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 texture of rice careful not to over process or it will get mushy. Set aside and repeat with the remaining cauliflower. Heat a large pan over medium and sauté coconut oil, scallions and garlic about 3 to 4 minutes or until soft. Raise heat a little, add cauliflower "rice" to pan, then cover and cook 5 to 6 minutes, stirring frequently, until cauliflower is slightly crispy on the outside but tender on the inside. Season with salt and pepper to taste. Transfer to a bowl then toss with fresh cilantro and lime juice to taste. 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. 20
Stir-Fried Veggies Yields 3 servings 2 tablespoons coconut oil 1 red bell pepper, cored, seeded, and sliced 1 yellow bell pepper, cored, seeded, and sliced 1 cup half-moon sliced yellow squash 1 cup small broccoli florets 1 baby eggplant, cut into chunks 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 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 squash, broccoli, eggplant, garlic, and teriyaki sauce and continue stirring for 2 minutes. Add bok choy, pepper, and salt and stir until crisp-tender, about 2 minutes. 21
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. Potato Chips Yields 5 servings 2 large potatoes or sweet potatoes 1.5 tbsp coconut oil 2 tsp garlic powder Salt and Pepper to taste Preheat oven to 200F and line 2 baking sheets with parchment paper. Slice potatoes as thinly as possible, crosswise. Lay potato slices in one layer on parchment paper so they aren t touching. Mix coconut oil, garlic powder, salt, and pepper then baste topside of potatoes with some and bake 50 mins, flip, and baste other side. Bake another 30-40 minutes until slices are crisp around edges. Remove from oven and transfer to plate to dry and cool. Chips will be softer when warm and crisp as they cool. 22
Blueberry Nectarine Parfait Yields 4 servings 2 tbsp sugar 1 teaspoon grated orange rind 20oz plain or vanilla Greek yogurt 2.5 cups fresh blueberries 3 large nectarines, 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. 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. 23
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. Chocolate Mousse Yields: 7 serving 15 oz Part-Skim Ricotta 4 oz Dark Chocolate Chitps 6 tbsp honey 4 tbsp Gelatin Protein Powder Melt chocolate and place into a food processor with ricotta, sugar, gelatin, and melted chocolate. Transfer to ramekins or bowls, cool to room temp and refrigerate. 24
Collagen Protein Bars Yields: 10 servings ½ cup coconut butter 5 Tbs. grassfed collagen protein 1 Tbs. honey 1 Tbs. coconut oil ½ tsp. vanilla extract Pinch of salt Line a baking sheet with unbleached parchment paper then, in a bowl, combine the coconut butter and collagen. Add the honey, this will cause the mixture to become slightly crumbly. Add the coconut oil, which will help "pull together" the mixture. If necessary, add another teaspoon or two of coconut oil. Add the vanilla and a pinch of salt. Transfer the mixture to the baking sheet and form into a square with your hands. Score the square with a knife to create small bars. Chill in the fridge until firm, about 30 minutes. Then cut into bars along the scored marks. Store in an airtight container in the fridge. If desired, let soften slightly at room temperature before eating. Note: The coconut butter should be soft enough to stir. Like coconut oil, the consistency of coconut butter varies with the room temperature. If it is solid, I recommend placing the jar in a pan of hot water, allowing the water to come halfway up the sides of the jar. Sit for 5 minutes to soften, then stir until creamy. 25