DAY 21 BREAKFAST Spiced Banana-Coconut Waffles TOTAL MENU LUNCH Citrus Poached Salmon DINNER Slow-Cooked Chicken Korma SNACK Sunshine Apple Carrot Smoothie 21 DAY PALEO REBOOT: Your Total Body Transformation 1
u BREAKFAST Spiced Banana-Coconut Waffles ENERGY BOOSTING / MAKES 2 LARGE SERVINGS You will need a waffle iron to make these crunchy beauties. Coconut and banana combine to create a tropical breakfast treat. You can make a double batch of waffles and freeze the leftovers to pop in the toaster anytime for a convenient meal. You can also top these waffles with a few spoonfuls of homemade applesauce for something more filling. Coconut oil for the waffle iron 1 ripe banana 1 egg 2 tablespoons coconut milk 1 teaspoon coconut oil ½ cup shredded unsweetened coconut ½ cup almond meal 2 teaspoons arrowroot powder ½ teaspoon baking soda ½ teaspoon ground cinnamon ¼ teaspoon ground nutmeg Pinch of ground cloves Pinch of sea salt Sliced ripe bananas, for topping Pecan pieces, for topping Recipe instructions on next page u 21 DAY PALEO REBOOT: Your Total Body Transformation DAY 21 2
Spiced Banana-Coconut Waffles continued 1. Preheat waffle iron and lightly grease with oil. 2. Place the banana, egg, coconut milk, and coconut oil in a blender or food processor and blend until smooth. 3. Transfer the banana mixture to a large bowl; set aside. 4. In a medium bowl, stir together the coconut, almond meal, arrowroot, baking soda, cinnamon, nutmeg, cloves, and salt until well combined. 5. Add the dry ingredients to the wet ingredients and stir to combine. 6. Pour the batter by half cupfuls into the preheated waffle iron and cook according to the manufacturer s directions. 7. Serve topped with bananas and pecans. 21 DAY PALEO REBOOT: Your Total Body Transformation DAY 21 3
u LUNCH Citrus Poached Salmon GOOD FOR WEIGHT LOSS / MAKES 2 SERVINGS You can make this fish recipe the day or evening before to enjoy for a quick lunch the next day. Salmon is valued nutritionally because it is a great source of omega-3 fatty acids, which help reduce the risk of many cardiovascular problems, improve brain health, and decrease inflammation in the joints. Purchase certified wild salmon whenever possible, and keep in mind that there are contamination issues associated with some farmed fish. 4 cups water ¼ cup fresh lemon juice ½ yellow onion, sliced ½ clove garlic, crushed ½ carrot, peeled and thinly sliced ½ cup celery leaves, coarsely chopped ½ tablespoon chopped fresh thyme ½ teaspoon freshly ground black pepper ½ teaspoon chopped fresh dill 1 bay leaf ¼ teaspoon sea salt 2 (8-ounce) salmon fillets Recipe instructions on next page u 21 DAY PALEO REBOOT: Your Total Body Transformation DAY 21 4
Citrus Poached Salmon continued 1. Place water, lemon juice, onion, garlic, carrot, celery, thyme, pepper, dill, bay leaf, and salt in a medium pot and bring to a boil. 2. Immediately reduce the heat to low and gently simmer the liquid for about 1 hour. 3. Remove from the heat and cool the poaching liquid for about 10 minutes. 4. Strain the liquid through a fine sieve or a piece of cheesecloth into a large, wide skillet; discard the solids. 5. Place the skillet over low heat and bring the poaching liquid to a gentle simmer. 6. Carefully add the salmon fillets in one layer. 7. Cover the skillet and simmer the salmon for about 10 minutes, or until it looks opaque and is just cooked through. 8. Remove the salmon fillets carefully from the liquid and let them cool completely. 9. Serve the poached salmon with fresh sliced cucumbers or your favorite salad. 21 DAY PALEO REBOOT: Your Total Body Transformation DAY 21 5
u DINNER Slow-Cooked Chicken Korma ENERGY BOOSTING / MAKES 4 SERVINGS The slow cooker is an invaluable kitchen tool for any household. You can put an assortment of raw ingredients in it in the morning and when you get home there is a delicious hot meal! This tender, spicy dish will welcome you home with the scent of warm spices and garlic. You can easily adjust the heat in this curry by using either hot or mild curry paste or powder. Serve with slices of crisp, cool cucumber and creamy vegan yogurt. 1½ cups chicken breast, cubed 1 sweet potato, peeled and diced 2 tomatoes, diced ½ sweet onion, coarsely chopped 1 teaspoon minced garlic 1 teaspoon curry paste, mild or hot ¼ teaspoon ground cumin Pinch ground cloves Pinch ground cinnamon Pinch sea salt 2 tablespoons plain vegan yogurt 1. Place the chicken breast, sweet potato, tomatoes, onion, garlic, curry paste, cumin, cloves, cinnamon, and salt into a slow cooker, and stir to combine. 2. Cover and set the temperature on low heat and cook for 4 to 6 hours. 3. Remove the slow-cooker insert from heating element, stir in the yogurt, and serve. 21 DAY PALEO REBOOT: Your Total Body Transformation DAY 21 6
u SNACK Sunshine Apple Carrot Smoothie GOOD FOR WEIGHT LOSS / MAKES 2 SERVINGS This bright, tasty smoothie is almost like carrot cake in a glass. The touch of heat from the ginger and the sweetness of the carrots provide an energizing pick-me-up when you are experiencing a mid-afternoon slump. Make sure your carrots are well cooked so that the smoothie has a silky texture. 2 carrots, peeled and chopped 1 cup applesauce 1 apple, peeled, cored, and chopped ½ cup unsweetened almond milk ½ teaspoon peeled grated fresh ginger 1 cup ice 1. Bring 1 cup water to a boil in a saucepan set over medium-high heat. Add the carrots and cook for about 5 minutes, until the carrots are soft. Drain and cool completely. 2. Combine the carrots, applesauce, apple, almond milk, ginger, and ice in a blender and blend until smooth. Serve immediately. 21 DAY PALEO REBOOT: Your Total Body Transformation DAY 21 7