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Document Navigation Tips 1. Hyperlinks Added for easy navigation while on electronic devices. In the Table of Contents, you will see Recipe Categories and a list of recipe titles in alphabetical order with a designated Recipe Category. The Recipe Categories (Nut, Fruit, Sweet, Spread, Veggie Protein, Smoothie) are all hyperlinked, so you can click on the link and be brought to to that category for easy navigation. Hey! Dennis and Kelsey here. In addition, in the Table of Contents, each recipe title is hyperlinked. You can click the link and be brought to that specific recipe without scrolling through all of the pages. A Short Message From The Authors Thanks for joining the Fat Burning Snacks family. We are really glad you are here and cannot wait for you to try a few or ALL of the recipes below that we have put together for you... If you need any support at all, please feel free to email us at dennis [at] fatburningnation [dot] com. We will be in touch with you frequently with more great recipes as we are always continuing to add to this manual with new and exciting recipes. Cant wait to hear what you think! Talk soon, Dennis and Kelsey Heenan 2
Preparation Tips 2. Fresh Spices vs. Dried Spices Some recipes call for fresh herbs and spices, but dried options will also be sufficient and often more cost effective. If the recipe calls for fresh herbs or spices and you want to use dried, use the below conversions: 3 portions of fresh herbs = 1 portion of dry herbs (as a general rule of thumb) Example: There are 3 teaspoons in 1 tablespoon. If a recipe calls for 1 tablespoon of fresh rosemary, and you want to use dried, you will use 1 teaspoon of dried rosemary (since 1 teaspoon is 1/3 of the called for tablespoon). 3. Garlic Options Most grocery stores have pre-peeled garlic in air-sealed packages, which helps eliminate the mess of hand peeling the garlic. In addition, there are often jars of fresh minced and crushed garlic, which are fine to use in recipes as well. 4. Nuts Unless otherwise specified, use raw nuts when making snack recipes. 5. Double Boiler If you don't own a double boiler, or even know what it is, do not fear. It's super easy to use or to make your own if you don't have one. To make your own, just take two saucepans (one larger than the other) and fill the larger one with an inch or two of water. Nestle the smaller pan on top of the other. Simmer the water in the pan so that it gently transfers heat to the top pan (to melt the chocolate or whatever you are using it for). If you don't want to use this method, you can also melt chocolate (or other ingredients) in a microwave or on a saucepan. 6. Storing Snacks Unless otherwise specified, store snacks in an airtight container in the refrigerator. 3
Table of Contents Recipe Categories Nut Fruit Sweet Spread Veggie Protein Smoothie Snacks (Alphabetically) Category 1. Almond Butter Flax Bites Protein 2. Almond Coconut Bars Sweet 3. Almond Butter Fruit Dip Spread 4. Almond + Date Chocolate Chip Energy Bites Protein 5. Almond Joys Sweet 6. Avocado Egg Bowl Protein 7. Ants on a Log Protein 8. Apple and Almond Butter Protein 9. Apple and Cottage Cheese Protein 10. Apple Pie Bars Sweet 11. Bacon Wrapped Asparagus Protein 12. Baked Apples with Honey Pecans Fruit 13. Baked Mesquite Zucchini Chips Veggie 14. Baked Parmesan Tomatoes Fruit 15. Balsamic Glazed Cauliflower Veggie 16. Balsamic Baked Avocados Fruit 17. Banana Almond Butter Muffins Sweet 18. Banana Chips Fruit 19. Basil Cucumber Salad Veggie 20. Beef Jerky Protein 21. Berry Trail Mix Nut 22. Blueberry Green Smoothie Smoothie 4
23. Browned Butter Glazed Carrots Veggie 24. Buffalo Roasted Cauliflower Veggie 25. Cantaloupe with Cottage Cheese Protein 26. Carrot Cake Protein Bars Protein 27. Cauliflower Bites Veggie 28. Chili Lime Cashews Nut 29. Chili Spiced Almonds Nut 30. Cilantro Guacamole Spread 31. Cinnamon Applesauce Fruit 32. Cinnamon Apple Chips Fruit 33. Cinnamon Honey Almonds Nut 34. Cinnamon Honey Radish Chips Veggie 35. Chocolate Covered Apples Sweet 36. Chocolate Apricot Chia Bars Sweet 37. Chocolate Avocado Truffles Sweet 38. Chocolate Almond Butter Cup Protein Shake Smoothie 39. Chocolate Cashew Cookie Bars Sweet 40. Classic Hummus Spread 41. Crispy BBQ Green Beans Veggie 42. Cucumber Sandwiches Veggie 43. Cucumber Dill Salad Veggie 44. Dark Chocolate Almond Butter Energy Bites Protein 45. Dark Chocolate Macadamia Bark Sweet 46. Egg and Chorizo Muffins Protein 47. Espresso Vanilla Almond Butter Spread 48. Everything Bagel Hummus Spread 49. Feta Avocado Hummus Spread 50. Frozen Almond Butter Banana Bites Fruit 51. Frozen Chocolate Banana Bites Sweet 52. Frozen Grapes Fruit 53. Frozen Macadamia Coconut Bars Sweet 5
54. Frozen Yogurt and Strawberries Sweet 55. Fruity Green Smoothie Smoothie 56. Fruit Salsa Fruit 57. Garlic Green Beans Veggie 58. Guacamole Deviled Eggs Protein 59. Herb Roasted Cashews Nut 60. Kosher Dill Pickles Veggie 61. Lemon Garlic Zucchini Veggie 62. Lemon Avocado Raspberry Fruit Salad Fruit 63. Mango Honey Fruit Rollups Fruit 64. Marinated Olives and Feta Veggie 65. Mashed Cauliflower Potatoes Veggie 66. Mocha Almonds Nut 67. Mocha Chocolate Protein Shake Smoothie 68. Pear with Honey Pecans Fruit 69. Pepperoni Chips Protein 70. Pickled Asparagus Veggie 71. Pico de Gallo Fruit 72. Protein Packed Yogurt Protein 73. Pumpkin Pie Protein Shake Smoothie 74. Pumpkin Seeds: Salt and Pepper Protein 75. Pumpkin Seeds: Honey Cinnamon Protein 76. Red Velvet Protein Bars Protein 77. Refried Bean Dip Spread 78. Roasted Lemon Feta Asparagus Veggie 79. Roasted Red Pepper Hummus Spread 80. Rosemary Roasted Almonds Nut 81. Salted Chocolate Covered Cashews Nut 82. Simple Guacamole Spread 83. Smoked Salmon Ceviche Protein 84. Snickerdoodle Green Smoothie Smoothie 6
85. Spicy Corn Nuts Protein 86. Spicy Salsa Fruit 87. Spicy Zucchini Fries Veggie 88. Spinach Artichoke Hummus Spread 89. Sriracha Hard Boiled Eggs Protein 90. Sriracha Honey Roasted Cashews Nut 91. Strawberry Banana Trail Mix Nut 92. Sweet and Spicy Cucumbers Veggie 93. Tabbouleh Protein 94. Thin Mint Protein Shake Smoothie 95. Tropical Trail Mix Nut 96. Tuna Herb Salad Protein 97. Watermelon Blackberry and Mint Salad Fruit 98. Watermelon Cucumber Feta Salad Fruit 99. Watermelon Feta Guacamole Spread 100. Yogurt Covered Raisins + Cranberries Fruit 101. Yogurt Covered Blueberries Fruit 7
NUT Snack Ingredients Recipe 1. Cinnamon Honey Almonds 1 cup of whole raw almonds 2 tablespoons honey 1 teaspoon cinnamon Pre-heat oven to 375 Toss almonds in the honey until fully coated Sprinkle cinnamon over the almonds and toss again (feel free to add more cinnamon to taste) Spread almonds on an aluminum foil lined cookie sheet Bake for 10-11 minutes Remove the foil from the cookie sheet to let the almonds cool Cool roasted almonds for 30 minutes 8
2. Rosemary Roasted Almonds 2 cups whole raw almonds 1 tablespoon olive oil 1 tablespoon finely chopped fresh rosemary 1/2 teaspoon chili powder 3/4 teaspoon salt 3/4 teaspoon black pepper Dash of crushed red pepper 3. Mocha Almonds 2 cups whole raw almonds 4 tablespoons honey 2 tablespoons unsweetened cocoa powder 1 tablespoon coffee granules 1 egg white Pre-heat oven to 325 Line a baking sheet with aluminum foil Combine all ingredients in a bowl and mix well until almonds are fully coated Line almonds onto baking sheet, spread evenly Bake for approximately 20 minutes, until toasted Cool roasted almonds for 30 minutes Pre-heat oven to 325 Line a cookie sheet with aluminum foil Combine cocoa powder and coffee granules in a blender. Blend for 30 seconds In a bowl, whisk together egg white and honey Add almonds to egg/honey mixture and toss until coated Add cocoa/coffee powder, and toss again Spread almonds evenly on the cookie sheet Bake for 15 minutes Flip almonds one time, and bake again for approximately 15 minutes Cool for 30 minutes 9
4. Chili Spiced Almonds 2 teaspoons chili powder 1 teaspoon curry powder 1 teaspoon garlic powder 2 tablespoons olive oil 2 cups whole raw almonds 1/2 teaspoon hot pepper sauce 1/2 teaspoon black pepper 1/2 teaspoon sea salt 1 teaspoon ground red pepper, or to taste 5. Chili Lime Cashews 2 cups whole raw cashews 1 lime (zested and juiced) 1 teaspoon sea salt 1/4 teaspoon ancho chili powder 1/4 teaspoon chipotle chili powder 1/4 teaspoon crushed red pepper (or to taste) 1 egg white Preheat oven to 325 Combine all ingredients (besides almonds) in a bowl and mix well Line a cookie sheet with aluminum foil Add almonds to bowl and toss until fully coated Spread almonds on cookie sheet, spread evenly Bake for 10-15 minutes, or until toasted Cool for 30 minutes Pre-heat oven to 350 Line cookie sheet with aluminum foil Whisk together all spices and lime zest with egg white Add almonds to the mixture and coat evenly Spread cashews evenly on the cookie sheet Bake cashews for approximately 30 minutes, stirring occasionally Drizzle cashews with lime juice when you remove them from the oven Cool for 30 minutes 10
6. Herb Roasted Cashews 2 cups whole raw cashews 1 ½ tablespoons olive oil 1 tablespoon fresh rosemary, chopped finely 1 teaspoon fresh thyme, chopped finely 1 teaspoon fresh oregano, chopped finely 1 teaspoon black pepper 1 teaspoon salt Pre-heat oven to 375 Line cookie sheet with aluminum foil Mix all ingredients besides cashews in a bowl Add cashews and coat evenly with mixture Spread cashews evenly on the cookie sheet Bake for 10-12 minutes Cool for 30 minutes 7. Salted Chocolate Covered Cashews 8. Sriracha Honey Roasted Cashews 2 cups roasted cashews 8 ounces 70%+ dark chocolate 1 teaspoon sea salt 4 cups of whole raw cashews 1/2 cup of honey 2 tablespoons of Sriracha (more or less to taste) 2 tablespoons of olive oil 1 approx. two-inch long grated ginger 3 tablespoon of sesame seeds 1/2 teaspoon salt Spread cashews on parchment paper Melt chocolate in a double boiler Lightly drizzle chocolate over cashews and quickly sprinkle with sea salt (while chocolate hasn t dried) Place in the refrigerator until chocolate is dry Pre-heat oven to 350 Line cookie sheet with aluminum foil Whisk together honey, Sriracha, ginger, salt and olive oil in a medium sized bowl Add cashews and sesame seeds to the mixture and fully coat the cashews Spread cashews evenly on the cookie sheet Bake for 10-15 minutes, stirring occasionally 11
9. Berry Trail Mix 1 cup almonds (raw or roasted) 1 cup pistachios Mix all ingredients together and enjoy! 1 cup cashews 1/2 cup dried strawberries 1/2 cup dried cranberries 1/2 cup dried blueberries 10. Strawberry Banana Trail Mix 1 cup almonds (raw or roasted) 1 cup pistachios Mix all ingredients together and enjoy! 1/2 cup dried strawberries 1/2 cup freeze dried banana slices 11. Tropical Trail Mix 1/2 cup almonds (raw or roasted) Mix all ingredients together and enjoy! 1/2 cup hazelnuts 1/2 cup macadamia nuts 1/2 cup cashews 1/4 cup dried pineapple 1/4 cup dried banana 1/4 cup dried papaya 12
FRUIT Snack Ingredients Recipe 12. Baked Parmesan Tomatoes 2 large tomatoes, cut into 3 slices each 1/2 cup parmesan cheese, grated 1 teaspoon dried oregano Pinch of salt and pepper Parsley and/or fresh basil for garnish Pre-heat oven to 450 Cut each tomato into three large slices In a bowl, mix together the parmesan, dried oregano, salt and pepper Top each tomato slice with the parmesan mixture Bake for 5-10 minutes, or until cheese starts to turn golden Remove from the oven and garnish with parsley and basil 13
13. Watermelon Cucumber Feta Salad 14. Watermelon Blackberry Mint Salad 15. Lemon Avocado Raspberry Fruit Salad 1/2 of a large watermelon 2 cucumbers 1/2 red onion 1/2 cup feta 1/8 cup balsamic vinegar 1/2 cup olive oil 3 cups of cubed watermelon 1 1/2 cups blackberries 2 tablespoons mint leaves finely chopped 1 lime 1 lemon 3 cups raspberries 1/4 cup mint leaves, chopped finely 1/2 avocado, diced 1/2 cup chopped raw walnuts 2 lemons, juiced 1 tablespoon honey Cut the watermelon into bitesized cubes Cut cucumbers into slices Cut onion into small slices Mix together watermelon, cucumber, onion and feta in a bowl Mix together the olive oil and vinegar and pour over salad, mix and serve! (Tastes best if fruit is refrigerated) Combine all ingredients besides lemon and lime in a bowl Squeeze lemon and lime over the fruit Toss and serve (Tastes best if fruit is refrigerated) Toss all ingredients in a large bowl and serve! (Tastes best if fruit is refrigerated) 14
16. Mango Honey Fruit Rollups 3 cups ripe mango, peeled and cubed 1/4 cup honey 1 tablespoon lemon juice 1 teaspoon lime juice Pinch of salt Pre-heat oven to 170 Line a baking sheet with parchment paper Put all ingredients in a food processor and blend on high until smooth Spread the mixture on the baking sheet evenly with a spatula Place in the oven and bake for approximately 5 1/2 hours or until it is dry (sticky, but not wet) Let the fruit mix cool, and then cut into slices 17. Pear with Honey Pecans 1 pear 1/4 cup pecans, chopped 2 tablespoons honey 1/2 teaspoon cinnamon Halve the pear and core with a melon baller or spoon In a bowl mix pecans, honey and cinnamon Mound pecan mix into the pear halves 18. Frozen Grapes 1 package of grapes Wash grapes in cool water Place grapes on paper towel and take another paper towel to wipe of excess water Place grapes in a ziplock gallon bag and place in the freezer Freeze for two hours Store in ziplock bag in the freezer 15
19. Cinnamon Applesauce 4 pounds of apples 1/4 cup lemon juice 2 teaspoons cinnamon 2 tablespoons honey 20. Cinnamon Apple Chips 2 large apples 2 teaspoons cinnamon Peel, core and slice the apples In a large pot, boil 1 ½ cups of water with the apples and lemon juice Once boiling, reduce heat and simmer the apples for about 25-30 minutes until the apples are soft and falling apart Pour the apple mixture into a blender or food processor, adding the cinnamon and honey Pulse the apple mixture in a food processor or blender until there are only small chunks of apple Let the applesauce cool and store in an airtight container for up to 5 days or frozen for up to 2 months Preheat oven to 200 degrees Wash and peel apples, then slice thinly Line a baking sheet with parchment paper Spread apple slices on the baking sheet so they don t overlap and sprinkle cinnamon Bake for an hour and then flip the apple slices and bake for another hour Baking time may vary, but apple slices should contain no moisture when they are finished (may need up to an additional hour of baking time) 16
21. Yogurt Covered Raisins and Cranberries 22. Baked Apples with Honey Pecans Fat Burning Snacks 1 tablespoon water 1 teaspoon vanilla 1 tablespoon almond milk 1/4 cup plain Greek yogurt 1 tablespoon honey 1 cup raisins 1 cup dried cranberries 2 large apples 1/4 cup chopped pecans 1/4 cup chopped cashews 1/2 teaspoon cinnamon 1/8 teaspoon ginger Pinch of allspice 1 tablespoon honey 1 tablespoon grassfed butter, melted 1/3 cup water Mix together all ingredients besides raisins and cranberries In a separate bowl, place raisins and cranberries Pour liquid mixture over the cranberries and raisins and mix thoroughly Cover a baking sheet with wax paper Spread the mixture over the baking sheet and place in the freezer Freeze for one hour Break apart into small pieces if necessary and store in the freezer Preheat oven to 350 In a bowl mix together pecans, cashews, cinnamon, ginger, allspice, butter and honey Remove the core of the apple, leaving the bottom of the apple intact (use an apple corer or paring knife Fill apples with nut mixture Place apples in a small baking dish and add water to the bottom of the dish Bake for 30-35 minutes until apples are tender 17
23. Frozen Almond Butter Banana Bites Fat Burning Snacks 2 bananas 2 tablespoons almond butter Sprinkle of cinnamon Peel bananas and slice into 1/2 inch thick pieces Place on a baking sheet lined with wax paper Melt almond butter with a double boiler Drizzle almond butter generously over banana slices Sprinkle with cinnamon Cover baking sheet and place baking sheet in freezer for 1-2 hours Store in a re-sealable baggie or Tupperware 24. Banana Chips 2 bananas 1 ¾ cups water 1/2 lemon 1 ½ tablespoons honey Sprinkle of cinnamon Preheat oven to 175 Boil water on the stove and add squeeze juice out of the lemon into the water and add honey and cinnamon Stir water on low and let simmer Slice banana into ½ inch pieces Brush each banana slice on both sides with the honey water and place on a baking sheet Bake for 1-2 hours, checking every 15 minutes after the first hour to see if golden Let cool for 30 minutes (chips will harden during the cooling process) 18
25. Balsamic Baked Avocados 2 large avocados 2 teaspoons olive oil 2 cloves garlic, minced 1/4 cup balsamic vinegar 1/4 teaspoon black pepper Salt to taste Preheat oven to 400 Heat oil in a pan and sauté garlic on medium heat for 2 minutes In a separate pot, heat vinegar until it boils and then reduce heat to medium/low to simmer and stir frequently for 5-8 minutes until it has a bit of syrupy consistency Halve and seed the avocados Spread the garlic and olive oil over the top of each half of the avocado Bake avocados on a baking sheet for approximately 10-15 minutes until flesh is soft Remove from the oven and drizzle generously with balsamic reduction Add additional salt and pepper to taste 26. Fruit Salsa 2 apples 1 lemon 1 lime 3 kiwis 1 pound strawberries 1/2 pound raspberries 1 tablespoon honey 4 tablespoons natural fruit preserves Juice the lemon and lime and set aside Peel the apples, and finely chop removing the core and seeds Peel and finely chop the kiwis Remove the strawberry stem and finely chop Combine all chopped fruit and raspberries (Continued on the next page) 19
Mix in the honey, preserves, lemon and lime juice Serve with banana chips or celery or on top of plain Greek yogurt 27. Yogurt Covered Blueberries 1 cup plain Greek yogurt 6 ounces fresh blueberries Drizzle of honey Line a baking sheet with parchment paper Mix together yogurt and honey Dip each blueberry into the yogurt with a toothpick fully coating the blueberry Line the blueberries on the baking sheet Freeze for 1-2 hours Store in a airtight container in the freezer 28. Pico de Gallo 2 Roma tomatoes, finely chopped 1 cup onions (red or white) 1/4 cup jalapeno, minced, seeds removed 1/3 cup fresh cilantro, finely chopped Finely chop and mix all ingredients together Enjoy with zucchini chips, other Fat Burning Snack chips, celery, or heaped on half of an avocado 1 lime, juiced 1/2 lemon, juiced 20
29. Spicy Salsa 3 (28 ounce) cans diced tomatoes 1 large bunch cilantro, finely chopped 5 jalapenos 2 white onions, finely chopped 5 cloves minced garlic 2 teaspoons crushed red peppers 2 teaspoons salt Cut the inner membrane of the jalapeno and remove the seeds (keep some seeds if you like extra spicy!) Chop all veggies finely and mix together (if you want really smooth salsa, run it through the blender) Store in the refrigerator Enjoy with zucchini chips, other Fat Burning Snack chips, celery, on eggs or heaped on half of an avocado 21
SWEET Snack Ingredients Recipe 30. Almond Joys 2 cups shredded unsweetened coconut 1/2 cup unflavored almond milk 1 tablespoon coconut oil 1 tablespoon honey 20 raw almonds 8 ounces 70%+ dark chocolate Mix together almond milk and coconut and set aside (to soften coconut) Melt coconut oil in the microwave, and add coconut oil and honey to coconut/almond milk mixture Place mixture in the refrigerator of 10 minutes (to help set) Line a cookie sheet with parchment paper Take small scoops (ping pong ball sized) of the coconut mixture and form into small rectangles (Recipe continued on the next page) 22
31. Chocolate Avocado Truffles 1 ripe avocado 8 ounces 70%+ dark chocolate 2 tablespoons honey 2 tablespoons unsweetened cocoa powder (divided) Press an almond into each coconut rectangle Refrigerate the coconut mixture rectangles for another 10 minutes Melt chocolate in a double boiler Drizzle chocolate over coconut almond rectangles until coated Refrigerate again for 20 minutes until chocolate is hardened Halve the avocado, remove the seed and scoop the flesh into a small bowl Mash the avocado until completely smooth Melt chocolate in a double boiler Add honey, melted chocolate and 1 tablespoon of the cocoa powder to the avocado mixture. Stir together until completely mixed Put the avocado mixture in the refrigerator for 25 minutes to one hour, until partially set Put remaining tablespoon of cocoa powder onto a piece of parchment paper Scoop small dollops of the mix and roll into 1 inch balls (Recipe continued on the next page) Roll the balls in the cocoa 23
32. Banana Almond Butter Muffins 33. Frozen Chocolate Banana Bites 2 ripe bananas (mashed) 4 tablespoons almond butter 1 tablespoon coconut oil 1/4 cup honey 1 cup oats (ground) 1/2 teaspoon baking powder 1/4 teaspoon baking soda 1/4 teaspoon salt 8 ounces 70%+ dark chocolate pieces 2 bananas 8 ounces 70%+ dark chocolate powder to lightly coat the outside of the ball Sprinkle additional cocoa powder over the top, if desired Pre-heat oven to 350 Combine almond butter, coconut oil and honey in a food processor and blend until completely smooth Add ground oats, baking powder, baking soda and salt to the food processor and blend again Fold in chocolate pieces Divide mixture into lined muffin tins Bake for approximately 15 minutes Peel bananas and slice into 1/2 inch thick pieces Place on a baking sheet lined with wax paper Melt chocolate with a double boiler Drizzle chocolate generously over banana slices Cover baking sheet and place baking sheet in freezer for 1-2 hours Store in a re-sealable baggie or Tupperware 34. Apple Pie Bars 1 1/2 cup walnuts Place dates in food processor 24
1 cup dried apples 1 cup dates, pitted 1/2 teaspoon cinnamon 1/8 teaspoon nutmeg 1/8 teaspoon ginger 1/8 teaspoon salt 35. Almond Coconut Bars 1 1/2 cups dates, pitted 1 cup raw almonds 1 teaspoon vanilla extract 1/4 cup coconut 1/8 teaspoon cinnamon 1/8 teaspoon salt and blend until smooth Add all other ingredients and blend, leaving some chunks of apple and walnuts Add additional dates if mixture needs more stickiness to bind Add mixture to a baking pan lined with wax paper and distribute evenly Refrigerate for at least two hours, then cut into bars Store in an airtight container in the refrigerator Place dates in a food processor and blend until smooth Add almonds, vanilla, coconut, cinnamon and salt and blend, leaving small bits of almond chunks (add small amounts of water if mix is too dry) Add mixture to a baking pan lined with wax paper and distribute evenly Refrigerate for at least two hours, then cut into bars Store in an airtight container in the refrigerator 36. Chocolate Cashew Cookie 1 1/2 cups dates, pitted Place dates in a food 25
Bars 1 cup raw unsalted cashews 1 teaspoon vanilla 8 ounces 70%+ dark chocolate processor and blend until smooth Add cashews and vanilla and blend leaving small bits of cashew chunks 37. Chocolate Apricot Chia Bars 1 cup dried apricots 1 cup white chia seeds 1/4 cup almond butter 2 tablespoons coconut oil 1/4 cup 70%+ dark chocolate pieces 1/4 cup raw sunflower seeds (shelled) Break chocolate into tiny pieces and fold into the mixture Add mixture to a baking pan lined with wax paper and distribute evenly Refrigerate for at least two hours, then cut into bars Store in an airtight container in the refrigerator Combine apricots, almond butter and coconut oil in the food processor and blend until smooth Add the rest of the ingredients and pulse the food processor leaving small chunks of the ingredients Add mixture to a baking pan lines with wax paper Refrigerate for at least two hours, then cut into bars Store in an airtight container in the refrigerator 38. Dark Chocolate 1 cup 70%+ Dark chocolate Melt chocolate in a double 26
Macadamia Bark Fat Burning Snacks pieces 1/2 cup macadamia nuts boiler Chop macadamia nuts into small pieces Spread chocolate evenly on a baking sheet lined with wax paper Sprinkle nuts evenly over the chocolate Freeze for an hour and then break into pieces Store in an airtight container in either the freezer or refrigerator 39. Chocolate Covered Apples 1 apple 1/4 cup 70%+ dark chocolate pieces Chopped almonds, cashews or macadamia nuts (optional) Melt chocolate in a double boiler Slice apple and place on a paper towel. With a second paper towel, pat excess juice off of the apples (so chocolate will stick) Arrange apple on a baking sheet lined with wax paper Drizzle chocolate over the apple and sprinkle with nuts, if desired Place apple in the freezer for 20 minutes or until chocolate is hardened 40. Frozen Macadamia 1 cup unsweetened coconut Preheat oven to 350 27
Coconut Bars 41. Frozen Yogurt and Strawberries Fat Burning Snacks flakes 1 ½ cups raw, unsalted macadamia nuts 1 tablespoon chia seeds 1 teaspoon cinnamon 1/2 teaspoon nutmeg Pinch of sea salt 1 cup plain Greek yogurt 1/2 cup strawberries Drizzle of honey Put coconut flakes on a baking sheet and toast for about 5 minutes Line a 8x8 baking pan with parchment paper In a food processor, combine liquid coconut oil and macadamia nuts, blending until smooth Add the coconut flakes, chia seeds, cinnamon and nutmeg and blend for a couple more seconds Pour the batter into the pan and sprinkle with sea salt Freeze the bars for about 35 minutes and cut into small bars Store in the freezer Put yogurt in the freezer for one hour Slice strawberries Scoop frozen yogurt into a bowl, top with strawberries and drizzle with honey 28
VEGGIE Snack Ingredients Recipe 42. Lemon Garlic Zucchini 4 small zucchinis Pinch of salt Pinch of fresh ground pepper 1 tablespoon olive oil or coconut oil 1 teaspoon grass fed butter 1 tablespoon minced garlic 2 tablespoons fresh lemon juice 2 teaspoons red pepper flakes (optional) Slice thick pieces of the zucchini and lay on a flat surface Sprinkle top side of zucchini with salt and pepper (and red pepper flakes if desired) Heat butter and oil in a pan and place zucchini in a single layer on the pan Allow zucchini to brown on one side, and flip to the other side to brown Place zucchini in a bowl (Recipe continued on the next page) 29
43. Roasted Lemon Feta Asparagus 44. Baked Mesquite Zucchini Chips 1 bundle of asparagus, washed and drained 1/4 cup olive oil or coconut oil 1/2 cup feta 1 teaspoon salt 1/2 teaspoon pepper 2 teaspoon minced garlic 1 teaspoon lemon juice Zest of 1/2 of a lemon Sprinkle of crushed red pepper (optional) 2 medium zucchini, thinly sliced 1 tablespoon olive oil 1/2 teaspoon chili powder 1 teaspoon sea salt 1/2 tablespoon paprika 1/2 teaspoon black pepper 1/2 teaspoon garlic powder With butter and oil still in the pan, sauté the garlic for about a minute and add the lemon juice Pour sauce over zucchini and serve immediately Pre-heat oven to 425 Spread asparagus evenly on a baking dish Combine the rest of the ingredients and pour mixture evenly over the asparagus Bake for 10-15 minutes, or until asparagus is cooked through and slightly browned Pre-heat the oven to 260 Line baking sheets with parchment paper Place the sliced zucchini in a single layer on a paper towel and another paper towel on top of the zucchini and press out the excess moisture (so they bake more quickly and crisp) Mix together all of the spices Toss the zucchini in the olive oil in a large bowl (Recipe continued on the next page) 30
Add a teaspoon of the spice blend (save the rest for future batches. If you want a stronger flavored chip, add an additional 1/2 teaspoon of the spice blend as desired) Place zucchinis on the baking sheet in a single layer Bake for 1 hour, and then flip the slices and bake for another 30 minutes. If chips need a little more baking time, check frequently after 30 minutes until crisp Remove chips from oven and let cool on a paper towel Sprinkle additional seasoning to taste 45. Garlic Green Beans Ice 2 tablespoons olive oil 1 1/2 pounds trimmed green beans 3 cloves minced garlic Salt and pepper Sprinkle of crushed red pepper (optional) Boil a large pot of water Salt the green beans and place in the boiling water to cook for 3-4 minutes Transfer beans to a bowl of ice water to stop the cooking process, remove, and pat beans dry with a paper towel Heat olive oil in a pan and sauté beans for 3-5 minutes Add minced garlic and cook for an additional minute Add salt and pepper to taste, and serve 31
46. Browned Butter Honey Glazed Carrots Fat Burning Snacks 1 bag baby carrots (or 6 regular sized carrots cut into sticks) 3 tablespoons grass-fed butter 1 tablespoon honey 1 tablespoon fresh thyme Pinch of salt (optional) Pre-heat oven to 350 degrees Cut carrots into small strips Brown butter in a sauce pan using medium heat and whisking the butter continuously until it is light brown. Then, remove the butter from the heat into a small bowl Stir honey into the butter while still hot Toss the carrot sticks in the honey butter glaze and spread evenly on a baking sheet covered in parchment paper Sprinkle thyme evenly over carrots Bake carrots for 10 minutes, then flip the carrots to bake evenly and bake for an additional 10 minutes (or until tender) 47. Spicy Zucchini Fries 2 medium zucchini, cut into 2-3" strips 2-3 tablespoons of olive oil Zest from one lemon 1/2 teaspoon chili powder 1/4 teaspoon of ground cayenne red pepper 1/2 teaspoon cumin 1/2 teaspoon paprika (Ingredients continued on the next page) Pre-heat oven to 400 Mix all spices together in a bowl with olive oil and stir Stir in zucchini strips and coat evenly with oil mixture Spread zucchini evenly on a baking sheet lined in parchment paper Bake for 15 minutes and then flip the zucchini and bake for an additional 8-10 minutes 32
1/2 teaspoon ground black pepper 1/2 teaspoon dried oregano 1/2 teaspoon sea salt 1/2 teaspoon crushed red pepper (optional) 48. Basil Cucumber Salad 1 (15 ounce) can of chickpeas, rinsed Mix together all ingredients in a bowl and serve! 1/2 English cucumber or 3 Persian cucumbers (thinly sliced) 1/2 cup basil leaves chopped finely 1/4 small yellow onion, thinly sliced 1 tablespoon olive oil 1 tablespoon red wine vinegar 1/4 teaspoon oregano 1/4 teaspoon salt 1/4 teaspoon pepper 33
49. Kosher Dill Pickles 3 cups water 2 dill flowers (fresh or dried) 3 garlic cloves peeled and halved 4 medium pickling cucumbers, halved 1 tablespoon coarse Kosher salt 1/2 cup white vinegar Place dill and garlic cloves at the bottom of a mason jar Fill the jar with the cucumbers Sprinkle salt over cucumbers Pour vinegar in the jar Boil the water and pour in the jar to fill to the top Put the lid on the jar tightly and shake the jar to dissolve the salt Place the jar upside down in the sunlight and let sit unrefrigerated for five days On the fifth day place in the refrigerator (must then be kept in the refrigerator and will be best if eaten within 2-3 weeks 50. Marinated Olives and Feta 1 cup olive oil 1/2 teaspoon dried oregano 1/2 teaspoon dried thyme 1/2 teaspoon dried rosemary 1/2 teaspoon black pepper 1/4 teaspoon crushed red pepper (optional if you like spicy!) 1/4 pound green, black or assorted olives 1/4 pound feta cheese Heat olive oil in a pan on the stove to low heat Add spices and allow to infuse for 3 minutes Add the olives to the oil and sauté for 1 minute Allow the spice infused oil to cool to room temperature Cube the feta cheese into small pieces and add to the cooled oil/olive mixture Pour into a bowl and serve Store in an airtight container in the refrigerator 34
51. Pickled Asparagus 2 cloves of garlic (peeled) 1/2 teaspoon salt 1 teaspoon dill 1 teaspoon dried oregano 1 teaspoon mustard seeds 1/2 teaspoon black peppercorns 1/2 teaspoon rosemary 1/2 teaspoon crushed red pepper flakes (optional if you like spicy!) 1 bundle of asparagus 1 cup white vinegar 1 cup water (Above recipe meant for one quart sized jar) 52. Crispy BBQ Green Beans 16 ounces green beans 1 tablespoon olive oil or coconut oil 3-4 teaspoons of BBQ spice mix BBQ SPICE MIX: 1 tablespoon smoked paprika 1 tablespoon chili powder 1 teaspoon coriander 1 teaspoon sea salt 1 teaspoon cumin (Ingredients continued on next page) Put all spices at the bottom of the mason jar Wash asparagus and cut off the bottom of the stems so they fit in the jar Boil water and vinegar together Pour vinegar brine to fill the jar, leaving 1/4 inch at the top of the jar and then secure jar lid Process asparagus for 15 minutes in a boiling water bath canner Remove the from the boiling water and set on the counter to seal Pre-heat oven to 400 degrees Rinse, trip and blanch the green beans in boiling water for 2-3 minutes Drain the beans and set on a paper towel to dry Mix together the spices for the BBQ mix Toss the green beans in olive oil Add 3 teaspoons of BBQ spice mix and toss green beans Add additional BBQ spice mix to taste (Recipe continued on next page) 35
1 teaspoon cayenne pepper 1 teaspoon black pepper 1/2 teaspoon dry mustard 1/2 teaspoon dried thyme Put a wire rack on a cookie sheet and spread green beans evenly Bake green beans for 20 minutes and remove any smaller beans that may already be browned. Bake for additional time as needed in five minute increments, frequently checking to avoid burning the beans Once beans are baked through, remove from the oven, cool and enjoy! Store in an airtight container in the refrigerator 53. Cauliflower Bites 1 head of cauliflower 1 tablespoon olive oil 1/2 teaspoon ground cumin 1 teaspoon chili powder 1/2 teaspoon salt 1/2 teaspoon black pepper 1/2 teaspoon crushed red pepper (optional) Pre-heat oven to 400 degrees Cut cauliflower into bite sized pieces and put in a bowl Pour olive oil over the cauliflower and add spices to the bowl Toss until cauliflower is well coated with the spices Spread cauliflower on a baking sheet and bake for 5 minutes Stir the cauliflower, and bake for an additional five minutes 36
54. Buffalo Roasted Cauliflower 1 head of cauliflower 1 tablespoon olive oil 1/3 cup hot sauce 55. Balsamic Glazed Cauliflower For Cauliflower: 1 teaspoon crushed red pepper (optional, if you like spicy!) Salt and black pepper to taste One large head cauliflower 1/2 cup almond or coconut flour 1/2 cup regular unsweetened coconut or almond milk For Sauce: 1/4 cup balsamic vinegar 2 tablespoons olive oil 1/4 cup honey 2 cloves crushed garlic 2 teaspoons fresh, minced rosemary Black pepper to taste Pre-heat oven to 400 Cut cauliflower into bite-sized pieces Toss cauliflower in olive oil, salt, pepper and crushed red pepper and bake for 20 minutes Remove cauliflower from the oven, put into bowl and toss in hot sauce Preheat oven to 450 Cute the cauliflower into bite size pieces Combine flour and milk in a bowl and whisk together Line a baking sheet with parchment paper Spread cauliflower on baking sheet in a single layer Bake for 15-20 minutes While cauliflower is baking, combine all sauce ingredients and whisk together in a bowl Remove cauliflower from the oven and scoop into a bowl. Pour sauce over the cauliflower and mix until florets are covered with sauce Spread cauliflower back onto the baking sheet and bake for an additional five minutes Remove from the oven and flip the cauliflower and bake for another five minutes 37
56. Cinnamon Honey Radish Chips Fat Burning Snacks 10-15 radishes 1 tablespoon coconut oil or olive oil 1 tablespoon honey 2 tablespoons cinnamon Preheat oven to 350 Slice radishes thinly into ¼ inch slices and place in microwave safe bowl Microwave the radishes for 30 seconds and drain any water at the bottom, then place into a larger bowl In a separate small bowl, mix together the oil, honey and cinnamon and then pour over the radishes Mix the radishes so they are fully coated Line a baking sheet with parchment paper and spread the radishes evenly on the sheet Bake for 15 minutes at 350 Reduce the temperature to 220 Flip the radishes and bake for an additional 20-25 minutes until crisp 57. Cucumber Sandwiches 1 cucumber 3 tablespoons hummus 3 slices of chicken or turkey Slice the cucumber into ½ inch thick pieces Spread the hummus on half of the slices of cucumber Top the slices covered with hummus with pieces of chicken or turkey Top the sandwich with another piece of cucumber and enjoy! 38
58. Mashed Cauliflower Potatoes Fat Burning Snacks 1 large head cauliflower 6 cloves of garlic, minced 2 tablespoons grassfed butter 1/2 teaspoon black pepper Salt Wash and cut the cauliflower into florets Peel and slice the garlic cloves Place the cauliflower and garlic on the stove to steam and sprinkle with salt Steam the cauliflower and garlic for 10 minutes or until florets are soft (Recipe continued on the next page) Drain everything in a colander and then place in a food processor Add pepper and butter to the food processor and blend until smooth 39
59. Cucumber Dill Salad 2 large cucumbers 2 tablespoons plain Greek yogurt 1/2 tablespoon dill 1/2 tablespoon white wine vinegar 1/2 teaspoon garlic powder 1/4 teaspoon salt Peel, halve, seed and slice the cucumbers into 1/2 inch pieces In a bowl, combine yogurt, dill salt, pepper, garlic powder and mix Add cucumber to bowl and mix Store covered in the refrigerator 1/4 teaspoon pepper 60. Sweet and Spicy Cucumbers 3 cucumbers, sliced 1/4 cup red wine vinegar 1/2 tablespoon honey 1 teaspoon crushed red pepper flakes 1/4 teaspoon pepper Slice cucumbers into ½ inch slices Combine all ingredients in a bowl and mix well Store in the refrigerator in an airtight container 40
SPREAD Snack Ingredients Recipe 61. Espresso Vanilla Almond Butter 1 cup raw almonds 1-2 tablespoons ground coffee beans (use 2 for stronger coffee flavor) 1 tablespoon maple syrup 2 tablespoons honey 2 teaspoons ground vanilla beans 1/2 teaspoon sea salt Combine almonds, vanilla beans and coffee in a food processor and blend for 5-7 minutes, until finely ground Add remaining ingredients to the food processor and blend If mixture is too dry for your taste, add small amounts of water to reach your desired consistency Store in the refrigerator for up to two weeks Enjoy a tablespoon of the butter with a banana, apple or other fruit of your choice (or just plain by itself!) 41
62. Watermelon Feta Guacamole Fat Burning Snacks 2 ripe avocados 1 cup cubed watermelon (very small cubes!) 1/2 cup feta cheese 1/2 cup chopped cilantro 1/2 diced red onion 1/2 diced jalapeño 1/2 lime (juiced) 1/2 lemon (juiced) Salt and pepper to taste 1 teaspoon crushed red pepper (optional) Scoop the flesh from the avocados and mash in a bowl Add the rest of the ingredients to the bowl and mix together Enjoy with sliced veggies or Zucchini Chips (recipe in this manual!) 63. Simple Guacamole 2 ripe avocados 1/2 lime, juiced 1 teaspoon garlic salt Scoop the flesh out of the avocados Mash the flesh with the lime juice and garlic salt and serve Enjoy with sliced veggies or Zucchini Chips (recipe in this manual!) 64. Cilantro Guacamole 2 ripe avocados 1/4 cup red onion, diced 1/2 jalapeño, diced 1/3 cup cilantro, chopped 1/2 lime, juiced Pinch of salt Scoop the flesh out of the avocados Mash the flesh with the other ingredients and serve Enjoy with sliced veggies or Zucchini Chips (recipe in this manual!) 42
65. Feta Avocado Hummus 1 can garbanzo beans 2 ripe avocados 1/2 cup olive oil 1 cup crumbled feta cheese 2 limes, juiced 1 tablespoon tahini past 66. Spinach Artichoke Hummus 2 tablespoons olive oil 5 garlic cloves, peeled and chopped 5 ounces fresh spinach 1 can artichoke hearts, drained 2 cans garbanzo beans 2 tablespoons Tahini past 1 lemon, juiced 1 teaspoon salt 2 teaspoons cumin 1 teaspoon paprika Put all ingredients in a food processor and blend until smooth! Enjoy with sliced veggies or Zucchini Chips (recipe in this manual!) Sauté olive oil, garlic and spinach in a pan for about 4 minutes, until spinach is wilted. Add the artichokes and sauté for another minute Combine garbanzo beans, tahini and lemon juice in a food processor and blend until smooth Add spinach, artichoke and spices and blend with the mixture until smooth Add small amounts of water to make mixture smoother, if needed Enjoy with sliced veggies or Zucchini Chips (recipe in this manual!) 43
67. Everything Bagel Hummus 68. Roasted Red Pepper Hummus Fat Burning Snacks 2 cans cannelloni/great northern white beans, drained 5 tablespoons olive oil (separated) 5 garlic cloves, peeled and chopped 1/2 teaspoon salt 2 tablespoons dried, minced onion 2 tablespoons toasted sesame seeds 1 tablespoon poppy seeds 1 tablespoon dried minced garlic 1 teaspoon sea salt flakes 1/2 teaspoon paprika 1/4 teaspoon black pepper 1 can chickpeas, drained 3 tablespoons olive oil, separated 3 cloves garlic, peeled and chopped 1/2 lemon, juiced 2 tablespoons tahini paste 1/4 teaspoon paprika 1 teaspoon cumin 1/2 cup roasted red peppers 1 teaspoon crushed red pepper flakes 1/4 cup feta cheese Sauté garlic cloves in 1 tablespoon of olive oil Add beans and sautéed garlic to a food processor and blend In a separate bowl, toss together dried onion, sesame seeds, poppy seeds, dried garlic, paprika, sea salt and black pepper With the food processor still running add in remaining olive oil to get desired consistency Add hummus to a bowl and pour the seasoning over the top. Drizzle with a small amount of olive oil and serve Enjoy with sliced veggies or Zucchini Chips (recipe in this manual!) Sauté garlic in 1 tablespoon of olive oil Combine all ingredients in food processor and blend until smooth Add small amounts of water to reach desired consistency Enjoy with sliced veggies or Zucchini Chips (recipe in this manual!) 44
69. Classic Hummus 1 can chickpeas, drained 1 tablespoon olive oil 1/2 cup tahini paste 1/2 lemon, juiced 3 garlic cloves, peeled and chopped 1 teaspoon salt Sprinkle of paprika Place chickpeas in a food processor and blend Add olive oil, tahini, lemon juice, garlic and salt and blend until smooth Add small amounts of water to the mixture until desired consistency is reached Serve with a sprinkle of paprika Enjoy with sliced veggies or Zucchini Chips (recipe in this manual!) 70. Refried Bean Dip 2 cans of beans (black or pinto) 3/4 cup salsa 1/4 teaspoon garlic powder 1/4 teaspoon onion powder 1/4 teaspoon cumin 1/4 teaspoon chili powder 1/4 teaspoon black pepper 1/4 teaspoon crushed red pepper Drain and rinse beans and place them in a food processor Add half of the salsa and the spices to the food processor and blend for 1 minute Add additional salsa and blend for another minute Add additional salt and pepper to taste Enjoy with zucchini chips or other Fat Burning Snacks chips 1/4 teaspoon salt 71. Almond Butter Fruit Dip 1 cup plain Greek Yogurt 1/4 cup almond butter 1/2 tablespoon honey Sprinkle of cinnamon Mix all ingredients together in a bowl Enjoy with apple slices or other fruits 45
SMOOTHIE Snack Ingredients Recipe 72. Fruity Green Smoothie 1 banana, peeled, frozen 1 orange, peeled, frozen Blend all ingredients together until smooth! 73. Snickerdoodle Green Smoothie 1/2 cup pineapple, chopped, frozen 1 1/2 cup fresh spinach 2 tablespoons honey 1 cup crushed ice 1 banana, peeled, frozen 1 ripe avocado 1 cup blueberries 1 teaspoon cinnamon (Ingredients continued on next page) Blend all ingredients together until smooth! 46
1 cucumber, peeled, sliced 1 1/2 cups spinach 1/2 cup coconut water 74. Blueberry Green Smoothie 1 banana, peeled, frozen 1 ripe avocado 1 cup blueberries Blend all ingredients together until smooth! 1/2 cup raspberries 1 cucumber, peeled, sliced 1 1/2 cups spinach 1/2 cup coconut water 75. Pumpkin Pie Protein Shake 1 banana, peeled, frozen 1/3 cup pumpkin puree 1/4 cup plain Greek yogurt Blend all ingredients together until smooth! 76. Chocolate Almond Butter Cup Protein Shake 3/4 cup unsweetened almond milk or coconut water 1 scoop vanilla protein powder 1/2 teaspoon cinnamon 1/4 teaspoon pumpkin pie spice 4 ice cubes 1 banana, peeled, frozen 1 cup unsweetened almond milk or coconut water 2 scoops chocolate protein powder 1 tablespoon almond butter 1 teaspoon vanilla 4 ice cubes Blend all ingredients together until smooth! 47
77. Thin Mint Protein Shake 1 banana, peeled, frozen 2 scoops chocolate protein powder Blend all ingredients together until smooth! 1 cup unsweetened almond milk or coconut water 1 1/2 cups fresh spinach 2 drops peppermint extract (add more to taste) 4 ice cubes 78. Mocha Protein Shake 1 cup coffee 2 tablespoons unsweetened almond milk or coconut water 1 scoop chocolate protein powder 4 tablespoons plain Greek yogurt 4 ice cubes Blend all ingredients together until smooth! Drizzle of honey 48
PROTEIN Snack Ingredients Recipe 79. Almond + Date Chocolate Chip Energy Bites 1 cup sliced almonds 8 dates, pitted 1/4 cup dried cherries 2 tablespoons unsweetened coconut flakes 1 teaspoon maple syrup 1 teaspoon honey 1/4 cup 70%+ dark chocolate pieces 2 tablespoons pumpkin seeds 1 tablespoons water Add all ingredients to a blender (besides chocolate, pumpkin seeds and water) Pulse the blender approximately 20 times, until the dates are broken down and the mix is coarsely chopped together Add chocolate pieces and pumpkin seeds and pulse the blender 5 more times until ingredients are mixed Scoop tablespoon sized balls of the mixture with a melon-baller 49
80. Dark Chocolate Almond Butter Energy Bites Fat Burning Snacks 1/2 cup almond butter 1/4 cup honey 2 1/2 cups cooked quinoa 2/3 cups old fashioned oats 3 Tablespoons Chia Seeds 1/2 cup almonds, (slivered or roughly chopped) 1/4 cup 70%+ dark chocolate pieces Combine almond butter and honey in a small pan and melt together until they are a liquid consistency Mix together cooked quinoa, chia seeds, chocolate and chopped almonds Pour almond butter mixture over the quinoa mixture and mix until quinoa is fully coated Take small scoops of the mixture and squeeze in your hands to create 1 inch balls Place balls on a piece of parchment paper and place in the freezer Take the energy bites out of the freezer to soften before eating 81. Almond Butter Flax Bites 1 cup dry old-fashioned oats 1/4 cup 70%+ dark chocolate pieces 1/2 cup almond butter Mix all ingredients in a bowl Roll into 1 inch balls Refrigerate until ready to eat 1/2 cup ground flaxseed 1/3 cup honey 1 teaspoon vanilla extract 82. Smoked Salmon Ceviche 1 pound smoked salmon fillets, cubed 1/2 cup green onions, diced 1 avocado, cubed 1 lime, juiced 1/4 cup basil, finely chopped Toss all ingredients together in a large bowl (make sure the fish and avocado are well coated with lime juice) Refrigerate for 3-4 hours Sprinkle of parsley Salt and pepper to taste 50
83. Egg and Chorizo Muffins 1 pound ground chorizo 8 eggs 3 ounces water 2 tablespoons coconut oil 1/2 cup onion, diced 1/4 cup red pepper, diced 1/4 cup asparagus 1 jalapeño, diced (optional) Salt and pepper to taste 84. Apple and Cottage Cheese 1 apple, sliced 1/2 cup cottage cheese 1/2 teaspoon cinnamon Drizzle of honey 85. Apple and Almond Butter 1 apple, sliced 1 tablespoon almond butter 1/2 teaspoon cinnamon Pre-heat oven to 350 Cook chorizo in a large pan Grease a muffin tin with coconut oil Add veggies to chorizo in pan and sauté Wisk eggs and water in a large bowl and pour into muffin tins Add chorizo and veggies to muffin tins Bake for 15 minutes or until completely cooked Place sliced apple on a plate with cottage cheese Sprinkle cottage cheese with cinnamon and drizzle with honey Spread almond butter on apple slices and sprinkle with cinnamon 51
86. Carrot Cake Protein Bars Dry Preheat oven to 375 Wet 1/2 cup coconut or almond flour 1/2 cup protein powder (unflavored or vanilla) 1/4 cup ground flax seed 1/2 cup shredded carrots 1/4 cup raisins 2 teaspoons cinnamon 1/2 teaspoon ground nutmeg 1/4 teaspoon salt 4 eggs 1 cup mashed banana 1/4 cup honey 3 tablespoons coconut or almond milk 1 ½ tablespoons vanilla extract 1 tablespoon grass fed butter, melted Topping Line baking sheet with parchment paper Combine and mix all wet ingredients In a larger, separate bowl, mix together dry ingredients Add wet ingredients to the dry ingredients and mix until smooth Let the mixture sit for 2 minutes to thicken Take small scoops of the mixture (approximately 1/3 cup) and shape into bars on the baking sheet Bake bars for 20-25 minutes or until golden Allow bars to completely cool Whisk together melted coconut butter and teaspoon of cinnamon and drizzle on top of the bars 2 tablespoons coconut butter, melted 1 teaspoon cinnamon 52
87. Guacamole Deviled Eggs 4 large eggs 1/2 avocado 1/2 teaspoon Dijon mustard 1/2 teaspoon white wine vinegar Dash of hot sauce Sprinkle of paprika Salt and pepper to taste Place eggs in a saucepan of water and bring to a boil Remove eggs from the heat and let stand for 15 minutes Drain the water and peel the eggs Halve the eggs lengthwise Remove the yolks and place in a bowl leaving the whites intact Halve the avocado and remove the flesh with a spoon placing it in a small bowl Mash the avocado until smooth Add two tablespoons of the mashed avocado into the bowl with the egg yolk, mustard, vinegar and hot sauce Spoon the mixture into the egg whites and sprinkle with paprika, salt and pepper 88. Red Velvet Protein Bars 1/4 cup protein powder (vanilla or chocolate) 4 tablespoons coconut flour, separated (2+2) 2 tablespoons almond flour 2 tablespoons cocoa powder 1/2 cup almond milk 1/2 teaspoon vanilla extract 2 teaspoons honey 1/2 cup 70%+ dark chocolate pieces Mix dry ingredients together in a bowl Add almond milk, honey and vanilla and mix (add an additional tablespoon of coconut or almond flour if the batter is too runny it should be thick enough to mold into bars) Line a baking sheet with parchment paper Take small handfuls of batter and mold them into bars on the baking sheet (Recipe continued next page) 53
Place bars in the refrigerator for 15 minutes to harden Melt chocolate on a double boiler on the stove and drizzle over bars Refrigerate again for an hour and store in an airtight container 89. Ants on a Log 2 long sticks of celery 2 tablespoons almond butter 1 tablespoon raisins 90. Pepperoni Chips 10 ounces pepperoni, thinly sliced Optional: sprinkle of parmesan Spread the almond butter on the celery Place the raisins on the celery Preheat oven to 400 Spread pepperoni slices evenly on a baking sheet Bake for 7-10 minutes Remove the pan from the oven and blot the juice from the pan Optional: sprinkle small bit of parmesan cheese on slices Place the baking sheet back in the oven for another 2-5 minutes until they are crisp Eat plain or with a dip like hummus 91. Tuna Herb Salad 1 can tuna 2 tablespoons peas 2 tablespoons plain Greek yogurt Drain water from the tuna Mix all ingredients together in a bowl and enjoy! 1 teaspoon fresh cilantro, chopped (Ingredients continued on the next page) 1 teaspoon fresh parsley, 54