The Advo Peeps 24-Day Challenge Cookbook and Shopping List Forward This cookbook has been lovingly compiled by the Advocare Peeps group. Each recipe has been crafted by a 24 Day Challenger doing his or her best to follow the program. This cookbook is not from Advocare corporate, but we’ve done our best to help each of you explore new and interesting ways to cook and eat during your Challenge, and on into your new lifestyle. Many of these recipes were written by regular people, please read the entire recipe before starting to cook. We have included a helpful letter on How to Grocery Shop as well as a Shopping List to pull out and take with you to the grocery store. For recipes that the (amateur) editor of this cookbook believes to embody a vegetarian lifestyle, you will find in the margin this adorable little apple graphic. We recommend becoming comfortable with your portion sizes before experimenting too much cooking. Because we work with three different versions of portion size, the recipes are not broken down to reflect any single “serving size.” For soups, Challengers find it helpful to measure out the vegetables and protein before cooking to judge how much to serve when eating. For mixed protein, carbohydrate, vegetable main dishes, it is helpful to plate the carbohydrate, then serve the protein overtop rather than mixing (if possible) to measure more accurately. As you continue your Advocare journey, you will become better and better at judging the proper potion size without getting out the measuring cup and food scale. Many recipes use the Advocare Products Meal Replacement Shakes and/or Muscle Gain. The Meal Replacements Shake, or “MRS” as abbreviated in our cookbook is a balance of protein and carbohydrates. Monitor how much of the MRS you are consuming in a recipe to decide whether you’ve replaced the entire meal, or if you should supplement with other food. (EG – MRS cupcake = meal, Coconut Buff Bites = protein supplemented carbohydrate / healthy fat snack). Muscle Gain or “MG” as abbreviated in our cookbook is a great supplemental source of protein and is not intended to replace consuming lean protein sources as listed in the Shopping List. When added to recipes, it increases the nutritional value of the snack. When eating Advocare Style, we try to keep our foods low sodium. As a guide and reminder, the recommended amount of sodium per meal is less than 600mg. USDA recommends healthy adults keep sodium intake between 1,500-2,300mg daily. Most of our recipes utilize no-salt seasonings, or very little added salt. Contents The Advo Peeps 24-Day Challenge Cookbook and Shopping List ..................................................... 1 Forward .................................................................................................................................................................... 2 HOW TO GROCERY SHOP: ................................................................................................................................. 7 24 Day Challenge Grocery Shopping List: ............................................................................................... 8 Portion Size Chart ................................................................................................................................................. 9 Breakfasts: (Or for any time really!) ........................................................................................................... 10 The Berry Brendon Shake .......................................................................................................................... 10 Elizabeth Ames’s Salmon Poached Eggs Florentine ........................................................................ 10 Marianne’s Madd about Nutz Shake ...................................................................................................... 10 Overnight Quinoa Porridge ....................................................................................................................... 10 Overnight Steel Cut Oats ............................................................................................................................. 11 Misty Latta’s Advo Breakfast .................................................................................................................... 11 Pumpkin Pancakes ........................................................................................................................................ 11 Banana Almond Butter Muffins ............................................................................................................... 12 Peanut Butter Cup Shake............................................................................................................................ 12 Peanut Butter & Jelly Shake....................................................................................................................... 12 Coconut Flour Pancakes ............................................................................................................................. 12 MRS Protein Pancake ................................................................................................................................... 12 Fried Eggs and Sweet Potato Hash ......................................................................................................... 13 Easy and Delicious Sausage Frittata ...................................................................................................... 14 Overnight Banana Coconut Oatmeal ...................................................................................................... 14 Incredible Berry Hulk Pancakes .............................................................................................................. 14 Egg Bake ............................................................................................................................................................ 15 Mini Crustless Quiche .................................................................................................................................. 15 Quinoa Pancakes............................................................................................................................................ 16 Soups and Chili:................................................................................................................................................... 17 Mexican Chicken Chili .................................................................................................................................. 17 Lemon Turkey Soup ..................................................................................................................................... 17 Becky Murdoch’s Comforting Taco Soup ............................................................................................. 17 Butternut Squash Soup ............................................................................................................................... 18 Fiesta Chicken Soup...................................................................................................................................... 18 Creamy Pumpkin Curry .............................................................................................................................. 19 Caldo De Pollo ................................................................................................................................................. 19 Chard, Bean & Sausage Stew ..................................................................................................................... 20 Mole Topped Sweet Potatoes ................................................................................................................... 20 “Creamy” Cauliflower Soup (6 servings) .............................................................................................. 21 Slow Cooker Turkey Chili ........................................................................................................................... 21 Trish Garney’s Cauliflower Soup ............................................................................................................. 21 Gretchen Jackson’s “Garbage” Kale Soup ............................................................................................. 22 Quick Chicken Quinoa Soup ...................................................................................................................... 22 Broccoli “Cheese” Soup ............................................................................................................................... 22 Chicken Verde with Mexican Brown Rice ............................................................................................ 23 Italian Chicken Sausage and Sun Dried Tomato Stew ..................................................................... 23 Main Dishes: ......................................................................................................................................................... 24 Carly Brooke Swain Skillet......................................................................................................................... 24 Zucchini Tuna Boats ..................................................................................................................................... 24 Jenifer Marsh Chicken Toss ....................................................................................................................... 24 Creamy Avocado and Spinach Chicken Pasta ..................................................................................... 25 Caribbean Citrus Chicken Skillet ............................................................................................................. 25 Baked Turkey Meatballs with Spinach.................................................................................................. 26 No Mayo Chicken Salad ............................................................................................................................... 26 Chili Cilantro Lime Crockpot Chicken ................................................................................................... 27 Seriously Easy Turkey and Veggie Stuffed Peppers......................................................................... 27 Mango Coconut Chipotle Chicken ........................................................................................................... 28 Turkey Meatloaf Cupcakes with Sweet Potato Frosting ................................................................ 29 .............................................................................................................................................................................. 29 Advo Orange Chicken................................................................................................................................... 29 Sausage in Peppers ....................................................................................................................................... 30 Chicken Chile Verde with Tomatillo’s ................................................................................................... 30 Squash Lasagna .............................................................................................................................................. 31 One Pot Chicken ............................................................................................................................................. 31 Vegetable and Turkey Meatloaf ............................................................................................................... 32 Quinoa Crusted Chicken ............................................................................................................................. 32 Buffalo Chicken Salad Advo Style ............................................................................................................ 32 Turkey Burgers .............................................................................................................................................. 33 Coconut Burger Buns ................................................................................................................................... 33 Asian Chicken Lettuce Wrap ..................................................................................................................... 33 Grilled Curry Chicken .................................................................................................................................. 34 Hot Wings Advo-Style .................................................................................................................................. 34 Simple Stuffed Cabbage............................................................................................................................... 34 Quinoa Salmon Burgers .............................................................................................................................. 35 Chicken Lettuce Wraps ............................................................................................................................... 35 Apple-Pecan Turkey Salad ......................................................................................................................... 35 Thai Turkey Burgers .................................................................................................................................... 36 Zucchini – Coconut Burgers ...................................................................................................................... 36 Spicy Chicken Thighs ................................................................................................................................... 37 Quiche ................................................................................................................................................................ 37 Misty Latta’s Asian Chicken ....................................................................................................................... 38 Italian Turkey Meatballs ............................................................................................................................. 38 Jamaican Style Jerk Chicken ...................................................................................................................... 38 Chicken and Parsnip Curry ........................................................................................................................ 39 Rural Country Dinner (Chicken with Peaches and Peppers) ....................................................... 39 Nicki’s Hawaiian Chicken ........................................................................................................................... 39 Albacore Tuna and Sweet Potato Patties ............................................................................................. 40 Avocado Tuna Salad ..................................................................................................................................... 40 Hawaiian Turkey Burgers .......................................................................................................................... 40 Turkey Stuffed Cabbage Rolls................................................................................................................... 41 Tomato Basil Spaghetti Squash................................................................................................................ 41 Roasted Butternut Squash and Sweet Potato Curried Quinoa Burger ..................................... 41 Asian Meatballs with Chili Sauce ............................................................................................................. 42 Eggplant “Parm”............................................................................................................................................. 42 Tuna Salad ........................................................................................................................................................ 43 Asian Salmon Wrap ...................................................................................................................................... 43 Nut Butter Chicken Salad ........................................................................................................................... 43 Enchiladas ........................................................................................................................................................ 44 Marianne Ames’ Sweet & Sour Meatballs ............................................................................................ 44 Green Crock Pot Chicken and Tomato Stuffed Spaghetti Squash ............................................... 45 Curried Tilapia with Mango Salsa ........................................................................................................... 45 Sweet and Sour Meatballs .......................................................................................................................... 46 Mustard Chicken Bake ................................................................................................................................. 46 Side Dishes and Snacks: ................................................................................................................................... 47 Baked Zucchini Chips ................................................................................................................................... 47 Sweet Potato Chips ....................................................................................................................................... 47 Black-eyed Peas, Cucumber, Tomato, Avocado, Cilantro Salad................................................... 48 Spicy Wilted Winter Greens ...................................................................................................................... 48 Black Bean Salsa-Stuffed Peppers........................................................................................................... 49 Vegan Salad...................................................................................................................................................... 49 Flatbread........................................................................................................................................................... 49 Ratatouille’s Ratatouille.............................................................................................................................. 50 Roasted Brussel Sprouts ............................................................................................................................. 50 Sweet and Spicy Kale Chips ....................................................................................................................... 51 Guilt Free Cheese Nips................................................................................................................................. 51 Advocare Chutney ......................................................................................................................................... 51 Cauliflower Wraps ........................................................................................................................................ 52 Cauliflower “Rice” ......................................................................................................................................... 52 Advocare “Corn” Nuts .................................................................................................................................. 52 Beet Bok Choy Pepper Slaw ...................................................................................................................... 52 Happy Advo Granola .................................................................................................................................... 53 Blueberry, Strawberry & Jicama Salsa .................................................................................................. 53 Asian Cabbage Salad..................................................................................................................................... 53 Creamy Cucumber Salad............................................................................................................................. 53 Coconut Flour Tortillas ............................................................................................................................... 54 Spicy Quinoa Stuffed Avocado .................................................................................................................. 54 Cauliflower Mashed “Potatoes” ............................................................................................................... 55 Gluten Free Lemon Pasta ........................................................................................................................... 55 Quinoa Tabouleh ........................................................................................................................................... 55 Dips and Sauces: ................................................................................................................................................. 56 Marianne Ames Bomb.com Hummus .................................................................................................... 56 Marianne Ames Sundried Tomato Pesto .............................................................................................. 56 Asparagus Pesto Recipe .............................................................................................................................. 56 Cilantro Lime White Bean Hummus ...................................................................................................... 56 Garlic Mayonnaise ......................................................................................................................................... 57 Raw Cashew Dip (Cashew Crack) ........................................................................................................... 57 Zucchini Hummus ......................................................................................................................................... 57 Peanut Sauce ................................................................................................................................................... 57 Mondo Bizarro Pesto ................................................................................................................................... 58 Ranch Dressing............................................................................................................................................... 58 Homemade Taco Seasoning ...................................................................................................................... 58 Lemon Tahini Dressing ............................................................................................................................... 58 Thai Style Peanut Sauce .............................................................................................................................. 58 Advo Ketchup .................................................................................................................................................. 59 Pear Salad Dressing Vinaigrette .............................................................................................................. 59 Green Curry Paste ......................................................................................................................................... 59 BBQ Sauce ........................................................................................................................................................ 60 Roasted Pepper, Garlic and Pepitas Hummus .................................................................................... 60 Creamy Avocado Dressing ......................................................................................................................... 60 Marinara ........................................................................................................................................................... 61 Green Goo ......................................................................................................................................................... 61 Caulif-redo Sauce ........................................................................................................................................... 61 Cauliflower Alfredo Sauce .......................................................................................................................... 61 Red Enchilada Sauce .................................................................................................................................... 62 Sarah Griepp’s Super Sauce ....................................................................................................................... 62 Misty’s Green Spaghetti Sauce.................................................................................................................. 62 World’s Best Caesar Salad Dressing ....................................................................................................... 62 Desserts and “Sweets” ...................................................................................................................................... 63 Chocolate "Ice Cream" ................................................................................................................................. 63 No Bake Protein Cookies ............................................................................................................................ 63 Double Chocolate Pudding......................................................................................................................... 63 Chocolate Mocha Muffin ............................................................................................................................. 63 Coconut Milk Whip Cream ......................................................................................................................... 63 Low Sugar Coconut Almond Macaroon Cookies................................................................................ 64 Trish Garney’s Oatmeal Cookies .............................................................................................................. 64 “Sweet” Apples ............................................................................................................................................... 64 “Almond Joy” Bars ......................................................................................................................................... 65 Naturally Colored Dairy-Free Easter Fudge ....................................................................................... 65 Healthy Pumpkin Spice Cookies .............................................................................................................. 66 Coconut Sweet Potato Bites ...................................................................................................................... 66 Black Bean Brownies ................................................................................................................................... 67 Peanut Butter Protein Fudge .................................................................................................................... 67 Protein Buff Bites .......................................................................................................................................... 67 Fit Girl Protein Bites with Hemp Hearts............................................................................................... 68 Frozen Chocolate Coconut Bananas ....................................................................................................... 68 Oatmeal Peanut Butter Protein Cookies ............................................................................................... 68 Sweet Potato and Banana Nut Protein Muffins ................................................................................. 68 Protein Parfait ................................................................................................................................................ 69 AdvoCookie Success Cookies .................................................................................................................... 69 Energy Bar ....................................................................................................................................................... 69 Raspberry Snack Bars .................................................................................................................................. 70 No-Bake Pecan Pie Bars .............................................................................................................................. 71 Skinny Monkey Cookies .............................................................................................................................. 71 Coconut Yogurt............................................................................................................................................... 72 .............................................................................................................................................................................. 72 Tropical Grain-free Quinoa Bars ............................................................................................................. 73 Apple Chips ...................................................................................................................................................... 73 Nicole Marsyla’s Yummy Muffins ........................................................................................................... 73 Apple Zucchini Cinnamon “Muffins” ...................................................................................................... 74 Chocolate Chip Cookies ............................................................................................................................... 74 Chocolate Chip Cookies 2 ........................................................................................................................... 74 HOW TO GROCERY SHOP: Plan to spend most of your time around the edges of the store. The perimeter of the store is where you’ll find nearly all of the best food – the fresh vegetables and fruits, the whole grains, healthy fats and lean meats. Along the aisles in the center of the store is where you’ll find the more processed and packaged foods. Processed foods are made to last weeks and sometimes months before they begin to break down – to the contrary, you want to pick foods that can be utilized by your body quickly. Vegetable and fruits: Choose fresh over frozen over canned. Fresh vegetables and fruits nearly always contain more vitamins and minerals, more fiber and more phytochemicals (beneficial plant-based chemicals that have many disease-fighting properties). Frozen foods lose some of their freshness, flavor and nutrients but are convenient. Canned foods are often higher in sodium and sugar content, and nutrients tend to dissolve into the liquid in the can. In the produce department: You’ll understand the importance of looking for fiber, vitamin A, vitamin C and the colorful foods (such as tomatoes, squash, berries) that are rich in phytochemicals. At the meat and fish counter: Look for lean sources of protein – preferably fresh cuts from the butcher. Don’t just shop for foods, shop for nutrients. You’ll soon realize why the foods on your list are so good for you. Be sure to read through the Cookbook we’ve compiled, and amend your personal shopping list to fit your tastes, plans and family size! Most of all – enjoy. Your Friendly Advo-Peeps Advisor Team 24 Day Challenge Grocery Shopping List: Protein: White fish Salmon Tuna Chicken Cod Flounder Grouper Halibut Nonfat tofu Ocean perch Rainbow Trout Sea Bass Swordfish Turkey Breast Ground Turkey Egg Whites Low Sodium Chicken or Turkey Sausage Venison Elk Egg Lentils 96% Lean Grass Fed Beef Bison MRS / MG NO (shellfish) Fresh or Frozen Fruits (not canned or dried): Grapefruit Green Apples Green Pears Any Berries Plums Prunes Papaya Pineapples Oranges Cantaloupe Honeydew Kiwi Mango Banana Cherries Figs Lemon/Lime Pomegranate Watermelon Veggies: Asparagus Green/Red Salads Green Beans Peppers Spinach Kale Swiss Chard Astragulus Onions Tomatoes Cucumbers Celery Cauliflower Collard Greens Cabbage Broccoli Zucchini Edamame Eggplant Endive Arugula Unsalted No-Sugar Added Healthy fats: Almonds Cashews Seeds Avocado Peanut Butter Almond Butter Cashew Butter Sunflower Seed Butter Olive Oil Avocado Oil Flax oil Egg Yolks Hemp hearts Coconut Milk Almond Milk Hemp Milk Cooking Flours: Almond Flour Coconut Flour Garbanzo Flour Cold Milled Flaxseed Additional Items: Braggs Soy Protein Liquid Amino Apple Cider Vinegar Mrs. Dash Salt Free Seasoning Low Glycemic Carbs: Stevia / Splenda Sweet Potato No Calorie Cooking Yams Spray Brown Rice Low Sodium Vegetable Oatmeal (not instant) / Chicken Broth Black Beans Fresh herbs eg Garbanzo Beans Cilantro, Thyme, Basil Quinoa Coconut Oil (for Squash / Pumpkin cooking) Black-Eyed Peas Chia Seeds MRS Dates WŽƌƚŝŽŶ^ŝnjĞŚĂƌƚ Under 140lbs = Small (S) Meal Replacement (MR) Muscle Gain (MG) Shakes Small (S) Under 140 lbs Serving Size Medium (M) 141-224 lbs Serving Size Large (L) 225 lbs + Serving Size MR: 1 packet MG: 1 scoop MR: 1 packet MG: 2 scoops MR: 1 packet MG: 3 scoops 3 oz meat or 5 egg whites 5 oz meat or 8 egg whites 8 oz meat or 12 egg whites 1/2 fruit or 1/4 cup 1 small fruit or 1/2 cup 1 large fruit or 3/4 cup Do Not: Do not add any fruit, milk, juice Do not fry No skin No breading When to have: MR – Meal 1 or Substitute for Meal 3 or 5 MG – Substitute for any protein Meal 1 - 6 Meals 3 & 5 Meals 2 & 4 Muscle Gain Shakes **If you do not eat enough protein based on this chart, it is highly recommended to incorporate Muscle Gain as a protein substitute. White Fish, Salmon, Tuna, Chicken, Fruit Grapefruit, Green Apples, Peaches, Pears, Any berries, Plums, Prunes, Papaya, Oranges, Cantaloupe, Honeydew, Kiwi, Banana, Cherries, Figs, Lemon/Lime Do not choose canned or dried Choose From: Meal Replacement Shakes Protein 141-224lbs = Medium (M) Turkey Breast, Ground Turkey, Egg Whites **Rinse canned tuna or chicken before using Vegetables 3/4 cup 1 Cup 1 1/2 cups Asparagus, Any green salad, Green beans, Peppers, Spinach, Onions, Tomatoes, Cucumbers, Celery, Cauliflower, 225lbs+ = Large (L) Low/Med Glycemic Carbs Healthy Fats 1/4 cup or 2 oz Nuts: 1/8 cup Avocado: 1 oz Peanut or Almond Butter: 1 Tbsp. Olive Oil: 1/2 Tbsp. Eggs: 2 egg yolks 1/2 cup or 4 oz Nuts: 1/4 cup Avocado: 2 oz Peanut or Almond Butter: 2 Tbsp. Olive Oil: 1 Tbsp. Eggs: 3 egg yolks 3/4 cup or 6 oz Nuts: 1/4 cup Avocado: 2 oz Peanut or Almond Butter: 2 Tbsp. Olive Oil: 1 Tbsp. Eggs: 4 egg yolks Sweet potato, Yams, Brown rice, Oatmeal, Black beans, Quinoa Collard Greens, Nuts: Almonds, Cashews, Walnuts, Seeds Avocado, Peanut Butter, Almond Butter, Olive Oil, Eggs Yolks Cabbage, Broccoli, Zucchini Do not cook in oil Do not choose instant rice or oatmeal or add oil to the carbs Meals 3 & 5 Plus add more green veggies at any time Meal 3 Nuts: Do not use sugar coated or salted nuts. Peanut Butter: Do not use PB with added sugar, oil or salt. Olive Oil: Do not cook – use only raw. Meals 2 & 4 Rev 08/2011 Breakfasts: (Or for any time really!) The Berry Brendon Shake 1 Berry Meal Replacement Shake scoop or packet 1 Banana 1/4 to 1/2 cup of Almond milk (I didn't measure), 2 handfuls ice cubes Blend in the blender; pulse because it didn't want to mix, add strawberry for garnish. Then sit back and remind yourself, "I know it tastes like it's gotta be bad for you but it's not, it's good...it's ok, I'm not doing anything wrong.” (Contains: one serving of fruit, ) Elizabeth Ames’s Salmon Poached Eggs Florentine 1 cup fresh spinach, coarsely chopped 1 Tbsp. veggie broth 3 oz. leftover salmon steak 2 eggs Poach eggs. Meanwhile put spinach and broth in med-high skillet. Chop salmon steak left overs. Stir spinach until wilted, add salmon. Cook until leftover salmon is warm. Plate spinach/salmon, add poached eggs on top. So good I didn't miss the cheese!! (Contains: 1 serving of Protein, 1 serving of Healthy Fat, 1 one serving of Vegetables) Marianne’s Madd about Nutz Shake 1 Chocolate Mocha Meal Replacement Shake 1 banana (optional) 3 Tbsps. sun nut butter 2 handfuls of ice Blend in the blender to desired consistency. (Contains: 1 serving of Health Fat, and 1 serving of Fruit with optional banana) Overnight Quinoa Porridge Cooked Quinoa 1 scoop Vanilla Protein powder 2 Tbsp Flax seeds or meal 2 Tbsp Chia Seeds Coconut milk Stir together quinoa and seeds. Put mixture a mason jar or Tupperware with a lid, and pout in enough milk to cover quinoa. Refrigerate overnight. Serve garnished with nut butter, berries, or baked apples. May substitute soy milk or almond milk. Overnight Steel Cut Oats ¼ c Dry TJ Quick Cook Steel cut oats 2 Tbsp. Chia seeds 2 Tbsp. Flax seeds 1 scoop Protein powder Coconut or Almond milk Stevia to taste Stir together oats and seeds. Put mixture a mason jar or Tupperware with a lid, and pour in enough milk to cover oats, plus an extra Tbsp. or two of water. Refrigerate overnight. Serve garnished with nut butter and berries. Misty Latta’s Advo Breakfast Egg Whites (# per size) ¼ Onion, chopped ½ bell pepper, chopped Fresh basil ½ c Leafy greens Flax seeds Sauté onion and peppers until nearly desired tenderness. Scramble in egg whites. Add basil, greens, and seeds. Pumpkin Pancakes ½ cup brown rice flour ½ cup millet flour ¼ cup tapioca flour 1 teaspoon baking powder ½ teaspoon baking soda ¼ teaspoon sea salt 1 teaspoon cinnamon ¼ teaspoon nutmeg 1 cup coc/almond/rice milk 6 tablespoons pumpkin puree (or canned organic pumpkin) 1 large organic egg 1 tablespoon applesauce Whisk together the flours, baking powder, baking soda, salt, and spices in a mixing bowl. Set aside. In another bowl or Pyrex glass measuring cup whisk together the remaining ingredients. Add the wet ingredients to the dry and whisk together well. Heat a heavy-bottomed stainless steel skillet over medium to medium-low heat. Add Pam. Wait until your pan is thoroughly heated before cooking the pancakes. Begin making the pancakes by pouring ½ cup measurements of batter at a time into the hot skillet. Cook for 60 to 90 seconds on each side. 11 | P a g e Banana Almond Butter Muffins 1 c Roasted almond butter 4 lg Organic eggs 3 med Ripe bananas 2 tsp Vanilla 6 Tbsp Coconut flour ¾ tsp baking soda ½ tsp sea salt Preheat oven to 350°F. Line a 12-cup muffin pan with paper liners. Place all ingredients into food processor fitted with “s” blade and process until smooth. Scoop batter into muffin cups. Bake for 25 to 30 mins. Cool on wire rack. Peanut Butter Cup Shake 2 scoops Chocolate Muscle Gain 1 ripe Banana ¼ c Creamy Organic peanut butter Combine all ingredients in a blender and process until smooth. Peanut Butter & Jelly Shake 1 Advocare Vanilla Meal Replacement Shake 1.5 oz. Frozen strawberries 2 Tbsp. Organic Creamy Peanut butter Combine all ingredients in a blender and process until smooth. Coconut Flour Pancakes 2 Eggs 1 Banana ¼ c Coconut flour ½ c Almond milk 1 tsp. pure Vanilla 1/2 tsp. Baking powder 1/4 tsp. Cinnamon Beat eggs until fluffy, then add all ingredients. Mix well. Cook on med-high griddle, greased with coconut oil, or no calorie cooking spray. MRS Protein Pancake MRS of choice 2-3 Egg whites 1 Egg (if you need a healthy fat) 2-4 Tbsp water Mix ingredients together. Whip egg whites for a fluffier pancake. Add water until batter reaches desired consistency – more for thinner crepe style, less for taller hotcake style. Heat skillet and coat with no calorie cooking spray or coconut oil. Experiment with MRS flavor and seasonings – for example, vanilla with cinnamon. Serve with a dollop of nut butter or berries and coconut whip cream. 12 | P a g e Savory Zucchini Fritters 2 cups shredded zucchini (about 2 medium zucchini) 3 eggs 1 Tbsp. almond flour (sifted) 1/2 tsp. sea salt 1/4 tsp. freshly ground black pepper Pam cooking spray Shred zucchini by hand or in a food processor (rough chop) and set aside (if it is very wet, lightly blot it dry with a paper towel). In a large bowl, beat eggs together. Beat eggs and almond flour together. Note: almond flour often has clumps, which is why sifting is important. Mix shredded zucchini, sea salt and freshly ground black pepper together, and combine with egg mixture. Meanwhile, set a large cast iron skillet over medium-low heat. When hot, add cooking spray and bit of water to coat the bottom of the pan. Spoon the mixture into the pan in desired sized fritters. Serve warm or at room temperature. Optional: add other spices or fresh herbs to the recipe in step 4. (Contains: ½ serving Protein, 1 serving Health Fat, and 2 servings Vegetables) Fried Eggs and Sweet Potato Hash Pam 1 medium sweet potato or yam, peeled and diced into 1/2" cubes 1/2 yellow onion, diced 2 nitrite/nitrate free chicken or turkey sausage links, sliced 1 medium bell pepper, diced 4 eggs freshly ground black pepper In a large skillet, spray Pam medium heat. Add the onions and sweet potatoes, and sauté for 5 minutes. Add the sausages and continue to cook until sausages are browned and sweet potatoes are slightly softened. Add bell peppers and 1 Tbsp. of water. Cover and cook for 15 minutes or until the potatoes are completely soft, stirring frequently. Meanwhile, fry eggs in 1 teaspoon coconut oil in med-high skillet. Season with freshly ground black pepper and serve over sweet potato hash. (Contains: 1 serving Carbohydrate, 1 serving Vegetable, 1 ½ serving of Protein, and 1 serving Healthy Fat.) 13 | P a g e Easy and Delicious Sausage Frittata 1 lb mild Italian turkey or chicken sausage 1 medium sweet potato, peeled and grated 4 green onions, diced 10 eggs Pam or no calorie cooking spray Pepper to taste In a large oven proof skillet add Pam. Crumble in sausage (remove from casing if necessary) and brown. Add shredded sweet potato and cook until the potatoes are tender. Add diced green onion and sauté together with sausage and sweet potatoes for another 2-3 minutes. Evenly spread the sausage mixture over the bottom of the pan. Whisk together the eggs, and pour evenly over the meat, sweet potato, and green onion mixture. Sprinkle all over with black pepper. Cook for about 3 minutes or until bubbly and you can see that the edges of the frittata are almost done. Transfer to the oven and cook under the broiler on low until the frittata is cooked all the way through. Overnight Banana Coconut Oatmeal Very ripe bananas 1 c Steel cut oats 2 cans Light coconut milk ½ c Water Ground flax seed Vanilla Cinnamon Nutmeg Shredded apples Add all of the ingredients to a slow cooker. I have a 6-1/2 quart slow cooker, but 31/2 quarts is big enough for this recipe. I can double the recipe in my slow cooker when I'm feeding more than 4 or 5 people. Stir it. Put on the lid. Set it to cook on low for 7 hours. That's how long it takes in my slow cooker, anyway. The cooking time can vary greatly from one slow cooker to another. Cook overnight, wake up to the sweet aroma of bananas and coconut milk. Don't lift the lid until it's done! Incredible Berry Hulk Pancakes ½ c Oats 1 scoop Vanilla Protein powder 1 Tbsp. Stevia 1 tsp. Baking powder 1 Tbsp. Flaxseed 1 Tbsp. Hemp Hearts 1 Tbsp. Chia seeds 1 c Spinach 1 tsp. Coconut Oil ¼ c Egg Whites Splash unsweetened Almond Milk ¼ c Berries of Choice ½ c Berries of Choice (topping) ¼ c Plain Coconut yogurt Preheat a skillet or griddle and spray with non-stick cooking spray. Blend all ingredients (except berries for topping and yogurt) in a blender or food processor until smooth. Cook each pancake for 1-2 mins per side. While pancakes are cooking, put reserved berries in a microwave safe dish and microwave 60 seconds or until saucy. Layer each pancake with yogurt and top with berries. 14 | P a g e “Irish Eggs” 2 lbs Ground turkey 8 lg Eggs 1 med Zucchini 1 c Kale leaves 1 Tbsp. Worchester Sauce or Braggs 1 Tbsp. Tomato paste ½ Onion ½ Tbsp. Garlic, minced Salt and Pepper to taste Hard boil 7 eggs, peel shell and set aside. In food processor blend zucchini, kale and onion. Add to large bowl with ground turkey and last egg. Add all other ingredients and mix well. Use mixture to form a ball around the hard boiled eggs. Prepare baking dish with no calorie cooking spray and add meatballs. Cover with foil and bake at 400°F for 1 hour. Egg Bake ½ c Sweet Potato, shredded 1 Red bell pepper, chopped 1 Green bell pepper, chopped ½ Onion, chopped Large handful fresh spinach, coarsely chopped 1 lb Chicken sausage 10 eggs Splash Almond milk Dash Black Pepper Preheat oven to 350°F. Press shredded potato into bottom of a pie plate and place in the oven while it preheats (at least 10 minutes). Sauté in 1 Tbsp. water or veggie broth chopped peppers, onion, spinach and sausage. Remove potato pie from oven, and pour sautéed mix on top. Mix eggs with pepper and almond milk, and pour over top of all. Bake for 25 minutes or until the center is no longer watery. Mini Crustless Quiche 3 farm fresh eggs (can use just whites) Handful of kale or spinach pulsed 2 mini peppers pulsed Bunch of cilantro Salt free seasoning blend Preheat oven to 350°F. Beat eggs, stir in pulsed ingredients and seasonings. For mini muffin tin as pictured, bake 7-9 minutes. Use any flavor / veggie combo, add chicken or turkey – the possibilities are endless! 15 | P a g e Quinoa Pancakes 1 c cooked Quinoa ½ c Oats ½ c Gluten Free flour (almond, coconut, oat etc) 2 tsp. Baking powder ¼ tsp. Sea salt 1 tsp. Cinnamon 1 sm Banana 1 Egg 1 c Almond, Soy or Coconut milk 2 tsps. Coconut oil, melted Process ingredients in a blender until smooth. Cook 1/3 c dollops on a medium heat griddle with a dab of coconut oil or nonstick pan spray. Cook about 3 mins per side. Optional – sub part of the flour with protein powder. 16 | P a g e Soups and Chili: Mexican Chicken Chili 1 zucchini chopped 2 can black beans, rinsed & drained 2 can pinto beans, rinsed & drained 2 can garbanzo beans, rinsed and drained 2 can chicken broth (14 1/2 oz each) 1 (16 oz) jar thick & chunky salsa 1 can tomato sauce 1 can crushed tomatoes 6 cup shredded cooked chicken 1 garlic clove pressed 1 1/2 - 2 TBS chili powder 1 tsp ground cumin Combine all ingredients and bring to a boil. Reduce heat & simmer 30 min. (Contains: 1 serving Protein, 1 serving Vegetable, 1 serving Carbohydrate) Lemon Turkey Soup 6 cups Chicken broth 1 Red onion, chopped 2 cups Cooked brown rice 2 cups Diced cooked turkey 1/4 tsp pepper 1/4-1/3 cup lemon juice 1/4-1/2 cup minced fresh cilantro In large pan, combine broth, soup, rice, turkey and pepper. Bring to a boil. Simmer for 10 min. Remove from heat and stir in lemon juice and cilantro. (Contains: 1 serving Protein, 1 serving Carbohydrate) Becky Murdoch’s Comforting Taco Soup Chop and measure proper serving size for your weight of: bell peppers, onion, garlic (whatever vegetables you like) 1 can black beans, drained and rinsed 3-8 oz. Chicken, cooked and chopped Fresh tomato, chopped 2 c Low sodium chicken or vegetable broth Taco seasoning Heat broth over med-high heat, in medium sized sauce pan. Cook veggies in broth until soft. Dump in everything else, heat thru, top with a bit of avocado. Recipe may be multiplied for more servings. (Contains: 1 serving Vegetables, 1 serving Carbohydrate, 1 serving Protein, 1 serving Healthy Fat) 17 | P a g e Butternut Squash Soup 1 butternut squash Peeled, and diced in cubes or cut in half seeded and placed down on sheet works too. 2-3 Parsnips (look like white carrots), peeled and diced 2-3 Carrots, peeled and diced 4-8 cloves of roasted garlic depending on how much you like garlic. Roasted is sweeter and mellow in flavor. I just roast a whole head and add as much as I think tastes good. 1-2 leaks, split in half, rinsed and 2-6 sprigs of fresh thyme chopped 1 carton of veggie stock or chicken 1/2 onion stock. Preheat oven to 375°F. Place all diced veggies (squash, carrots, parsnips) on a sheet tray, add a little oil to prevent sticking and salt/pepper, you may need 2 or 3 trays as it comes out to be a lot of veggies. Roast in preheated oven for 25-40 mins until fork tender and nicely browned. To roast garlic cut off the top wrap in foil and place in oven, add oil if you want to coat the whole head check garlic after 15 minutes could take up to 30 depending on the size. While veggies are roasting add your chopped leak, onion and thyme to the pan on med heat and cook for about 5 minutes until tender and translucent. I just turn off the head and wait till my garlic is roasted and then add in the whole cloves saute a little more and add in about 2-3 cups of the stock and simmer while the veggies are finishing in the oven. Once the veggies are all cooked, puree all the veggies along with the leak/stock in a food processor, blender or in the pot with an immersion blender. It will get thick so add more stock if needed. You will have to do this step in batches as you don't want it to splatter out of the blender/processor. Add back to pan, taste and adjust seasonings and consistency with more stock if you want a thinner soup. Then you’re done super easy! * you can add any veggie: Sweet potato, turnip, celery root, rutabaga, and apple as well its pretty versatile, and I've made it many different ways. (Contains: 1 serving Vegetable, 1 serving Carbohydrate, add sausage as in picture for 1 serving protein) Fiesta Chicken Soup 1 onion chopped 3 cloves garlic, minced 2 Chicken breast, cooked and chopped 1 Quart Chicken Broth 2 cans Diced Tomatoes 1 Tbsp. Cumin 2 tsp Chili Powder 1 tsp Oregano 1 can Green chilies 1 can Black Beans, rinsed and drained 1-2 Bell peppers, chopped Sauté onion and garlic in soup pan. Add remaining ingredients and bring to simmer. Simmer approximately 20 minutes, until chicken is heated, vegetables have softened, and flavors have incorporated. (Contains: 1 serving Protein, 1 serving Vegetable, 1 serving Carbohydrate) 18 | P a g e Creamy Pumpkin Curry 1 small sugar pumpkin 2 lbs of chicken, cooked, chopped 2 sweet potatoes, sliced 1 medium yellow onion, diced 4 small zucchinis, diced 14 oz almond milk Fresh diced cilantro for garnish 1 cup chicken stock 1 teaspoon fresh grated ginger 1 teaspoon crushed garlic 1 teaspoon coriander ½ tablespoon turmeric powder sea salt to taste Preheat oven to 350°F. Cut the pumpkin in half and remove the seeds (save them for roasting). Place the pumpkin cut side up in a glass baking dish with about a cup of water in the bottom of the dish and bake for 45 minutes – 1 hour. In a large soup pot, sauté the onion and potatoes in pam and bit of stock over medium heat until the onions become translucent. Turn up the heat on the onions and potatoes to medium high. Let it sizzle and then turn down to medium low and let it simmer. While simmering, scoop the roasted pumpkin into a food processor or blender along with the remaining coconut water from the can, the chicken broth, and all of the spices. Process or blend until completely smooth. Add the zucchini to the soup pot and pour the pumpkin mixture into the pot as well. Mix well and bring to a simmer. Add the chicken to the soup, warm. Serve in bowls topped with fresh diced cilantro. Caldo De Pollo 1 chicken carcass 5 peppers, diced 1 red onion, diced 1 14.5oz can diced tomatoes 1 cup Salsa Verde (I like the Trader Joe’s brand) or even better homemade pico ½ Tbsp. garlic powder 1 Tbsp. cumin 1 Tbsp. dried oregano 1 tsp. smoked paprika 1/8 tsp. cayenne pepper Sea salt and black pepper to taste Place chicken carcass in a large soup pot and add enough water to cover, bring to a boil and simmer for 2 hours or until all the meat has fallen off the bone. Pick out the bones and discard. Add another 4-6 cups of water to bring back to a soup-like consistency. After you have removed all the bones from the soup pot, add 4-6 more cups of water if needed back to the pot to bring to a soup like consistency. Add all remaining ingredients, mix well and simmer for another 30-45 minutes. Taste and add more seasoning if desired. If you like it spicier kick up the cayenne pepper and cumin!! Top with diced avocado and cilantro! 19 | P a g e Chard, Bean & Sausage Stew 1 Tbsp Olive oil (or vegetable broth) 1 Onion, finely chopped 6 oz. spicy smoked turkey or chicken sausage, chopped 4 Cloves garlic, minced 2 tsp. Smoked paprika 1 can crushed fire roasted tomates 1 can cannellini beans, rinsed 2 bunches swiss chard, center rib discarded and leaves cut into 1 inch ribbons Salt and pepper In a large pot, heat olive oil (or vegetable broth) over medium heat. Add onion and cook until golden, about 7 minutes. Add sausage and cook until browned, about 3 mins. Stir in garlic and paprika and cook for 1 min. Stir in tomatoes and bring to a boil over med-high heat. Cook, stirring, until almost dry, 2 mins. Add 6 cups water and bring to a boil. Lower the heat, stir in beans and simmer for 15 mins. Stir in chard and simmer until tender, about 5 mins. Season with salt and pepper. Mole Topped Sweet Potatoes 4 med Sweet potatoes, cut into wedges 1 ½ c Chicken stock ¼ c almond or peanut butter 1 ½ lbs. Ground turkey 2 Tbsp. Chili powder or ancho chili powder 1 ½ tsp. Ground cumin 1 ½ tsp. Sweet paprika ½ tsp. Allspice 2 Tbsp. Golden raisins or currants, chopped (optional) 1 Tbsp. Unsweetened cocoa powder Pinch ground cinnamon 1 Onion, chopped 3-4 cloves Garlic, finely chopped 1 can Diced tomatoes with green chilies 2 Tbsp. Toasted sesame seeds Preheat oven to 450°F. On a rimmed baking sheet, toss sweet potatoes with a drizzle of olive oil (or vegetable broth) salt, and pepper. Roast, turning once, for 20 mins. Meanwhile, in a medium saucepan, combine stock and nut butter. Keep warm over low heat. In a large skilled, heat a drizzle of olive oil (or vegetable broth) over medhigh heat. Add the meat and stir in chili powder, cumin, coriander, paprika, allspice, salt and pepper. Brown the meat, stirring for 10 mins. Stir in raisins, cocoa and cinnamon. Add onion and garlic, partially cover, lower heat to med and cook until softened, about 7 mins. Stir in nut butter-stock mixture and tomatoes; simmer for 5 mins. Stir in sesame seeds. Spoon mole chili over sweet potatoes. Top with fresh scallions, jalapenos etc. 20 | P a g e “Creamy” Cauliflower Soup (6 servings) 8 c. veg broth 1 whole head of garlic, roasted at 400° for 30 min, and cooled 2-3 leeks (just the white part, chopped) 1 whole head of cauliflower, chopped 1/4 c. of raw, unsalted cashews (soak in water for ~30 minutes and then drain) Brown rice, quinoa or millet ball in the middle of the soup 4 T. fresh chives touch of sea salt In a large soup pot, sauté leek until soft (3 min). Add cauliflower and mix. Squeeze in roasted garlic. Cover with vegetable broth and bring to a boil. Reduce to medium heat and simmer partially covered for 30 minutes. Mash along the way while stirring with a slotted spoon against the side of pot. Cool enough until you can put batches, along with the drained, soaked cashews in a blender or food processor. A stick blender works well too. Reheat and serve with grain, chive and salt to taste. Slow Cooker Turkey Chili 1 lb lean Ground Turkey 1 med Onion 1 28oz can Diced tomatoes 1 8oz can Tomato sauce 1 4oz can Green chilies, diced 1 14oz can kidney beans, rinsed 1 14oz can black beans, rinsed 1 14oz can garbanzo beans, rinsed 1-2 Tbsp. Chili Powder Brown turkey with chopped onion. Dump all ingredients into slow cooker and stir together. Cover, cook on high 6-8 hours. Trish Garney’s Cauliflower Soup 1 head Cauliflower, chopped 3-4 celery stalks, chopped ½ onion, chopped 1 quart low sodium chicken or veggie broth In sauce pot, cook celery and onions until tender. Add cauliflower and cook for a few additional minutes. Add broth and enough additional water to completely cover the vegetables. Bring to a boil, reduce temperature and simmer until cauliflower is tender, then transfer to a food processor or blender to puree. Serve warm or cold. Optional ingredients: white beans – add to soup with cauliflower, or garnish with turkey bacon. 21 | P a g e Gretchen Jackson’s “Garbage” Kale Soup 1 bunch Kale 2-3 cans beans, drained and rinsed 1 qt Broth Left over protein or sausage Herbs (cilantro, basil) Peppers (bell, jalapeno) Extra Veggies if desired This is a great soup for leftovers! Remove fibrous heart from kale bunch, and chop. Add all ingredients plus a few cups of water. Bring to low boil and simmer until kale is soft. Be creative with additions. Quick Chicken Quinoa Soup Cooked Quinoa Low sodium stock (veggie or chicken) Precooked shredded chicken Vegetable of choice This can be a great quick lunch made on the stove or in the microwave. Scale to the number of people serving. Because the protein and quinoa are precooked, all you need to do is heat. Broccoli “Cheese” Soup 3 c Celery root, peeled and chopped 6 c Fresh broccoli 1 head Garlic 1 small Onion 1 c Nutritional yeast 2 ½ c Unsweetened coconut or almond milk 1 c Low sodium Vegetable or Chicken broth Roast the head of garlic, and steam all of the vegetables. Place all ingredients in a blender or food processor and process until smooth. Adjust liquid to desired consistency. 22 | P a g e Chicken Verde with Mexican Brown Rice 2 lbs Chicken 2 tsp Cumin 2 pinches Kosher salt Fresh ground black pepper, to taste 4 Bell peppers, chopped 1 Green bell pepper, chopped 1 Onion, chopped 3 cloves Garlic, minced 1 tsp Chili powder 1 c fresh Cilantro 4 cloves Garlic 1 Onion, chopped 1 Jalapeño, chopped 6 Tomatillos, quartered 1 Tbsp dried Cumin 15 oz canned Diced tomatoes 1 c Brown rice 2 ½ c Water or Broth Add chicken, 2 tsp cumin, salt, 4 chopped peppers to slow cooker. In a blender or food processor add cilantro, 4 cloves garlic, 1 onion, jalapeno, and tomatillos. Blend, adding a bit of water if needed. Add to slow cooker, stir to combine. Cook on low 6 to 10 hours. About 45 minutes prior to serving dinner: Prepare a sauté pan with no calorie cooking spray, and heat over medium heat. Sauté remaining peppers, onion, garlic and spices until tender, about 5 mins. Add in tomatoes, rice and water, bring to a boil. Lower heat to low, cover and let cook 45 mins. Fluff rice, serve chicken verde over a bed of rice, enjoy! Italian Chicken Sausage and Sun Dried Tomato Stew Italian Chicken Sausage 2 Tbsp. Organic tomato paste ¼ c Sundried tomatoes 1 tsp. minced garlic ½ Onion, sliced Basil 1 Tbsp Italian seasoning 1 c Green beans 1 c Kale leaves ¼ c Cherry tomatoes Brown sausage in cast iron pan with onion slices. Deglaze pan with water to bring up the yummy flavors, then add tomato paste, sundried tomatoes, garlic, basil and seasoning. Stir and simmer. Add green onion, kale and tomatoes. Simmer until desired tenderness and serve. 23 | P a g e Main Dishes: Carly Brooke Swain Skillet Chicken or turkey sausage of your choice, cut up (Trader Joes is lowest in sodium) Veggies of your choice Organic Chicken stock Fresh garlic, minced Mrs Dash salt free seasoning of your choice Pam or other no calorie cooking spray Spray large skillet with Pam. Add a bit of organic chicken stock, fresh garlic and Mrs. Dash. Add sausage and sauté until nearly browned. Add veggies; I used peppers, onions, zucchini, green beans, jalapenos, etc (Portion ingredients to the proper serving size for your weight and it will contain 1 serving of Protein and 1 serving of Vegetables.) Zucchini Tuna Boats 1 can of tuna, rinsed Water Lemon juice Dill No salt seasoning Mustard 1 zucchini 1 Tomato, sliced Dried basil Cayenne pepper Mix tuna with water (to make it a little "creamy") and lemon juice, then season with dill, no salt seasoning, and a tiny bit of mustard. Hollow the seeds out of the zucchini and top with the tuna "salad". Then top with tomato slices, dried basil and cayenne pepper. Broil in oven until browned to your liking. (Contains 1 serving of Protein, 1 serving of Vegetables) Jenifer Marsh Chicken Toss 2 Chicken breasts, boiled and chunked Garlic Onions Bell Pepper Green beans Asparagus Taco Seasoning 1 can black beans, drained and rinsed. Sauté chicken breasts with taco seasoning (aprox 1 tsp) until warmed. Separately sauté garlic, and vegetables with a bit of taco seasoning (aprox 1 tsp). When vegetables are sautéed to desired tenderness, Measure out appropriate serving sizes for your weight, and toss with appropriate serving of black beans. (Contains: 1 serving of Protein, 1 serving of Vegetables, 1 serving of Carbohydrate) 24 | P a g e Creamy Avocado and Spinach Chicken Pasta 1 spaghetti squash, halved lengthwise, seeds removed 2 avocados, pits removed 6 cups of fresh spinach (or more, if you’d like) 1lb chicken, diced ½ yellow onion, diced ½ cup fresh basil, stems removed 3 garlic cloves, minced juice of 1 lemon 3 tablespoons olive oil, divided 1 tablespoon parsley, divided 1 tablespoon thyme, divided 1 tablespoon garlic powder, divided salt and pepper, to taste Preheat oven to 400 degrees. Cut spaghetti squash in half, lengthwise, and remove the excess seeds and strings. Place open side down on a baking sheet and cook for 20-25 minutes or until spaghetti squash is soft when pushed, the skin or the threads easily come out when you take a fork to it. While spaghetti squash cooks, place a tablespoon of olive oil in a medium saucepan over medium heat. Add two minced garlic cloves to your hot pan and then toss in spinach. Let spinach wilt down, then place into food processor and set aside. In the same pan, add diced chicken and onion to cook down with ½ tablespoon each of parsley, thyme, garlic powder, and salt and pepper, to taste. While chicken cooks down, add 2 avocados to food processor mixture along with lemon, fresh basil, ½ tablespoon each of parsley, thyme, and garlic powder and salt and pepper, to taste. Puree until smooth, then add 2 tablespoons of olive oil. Once spaghetti squash is done cooking and cooled, de-thread spaghetti squash and place threads in a large bowl. Add chicken that has cooked completely through and top off with spinach and avocado sauce. Mix thoroughly and top with a bit of basil. Caribbean Citrus Chicken Skillet Low Sodium chicken sausage, sliced 1 Yellow bell pepper, seeded and sliced ½ Red onion, chopped ½ c Fresh green beans ½ Cucumber, sliced ½ c fresh broccoli florets 1 tsp. Cumin, crushed Mrs. Dash’s no salt seasoning 1 Lime ½ Avocado, slices 1 c Baby spinach Sauté sausage until nearly browned, add all chopped vegetables (except cucumber) and seasonings, squeeze lime into skillet. Wilt spinach either in a separate skillet over med heat with a small amount of water, cover. Add cucumber to skillet for the last minute or two so that it doesn’t overcook. Plate over wilted spinach, garnish with avocado. 25 | P a g e Baked Turkey Meatballs with Spinach 2 tablespoons olive oil 1 large onion, finely chopped 2 garlic cloves, finely minced 1 teaspoon salt 1/2 teaspoon ground black pepper 1/4 teaspoon dried thyme leaves 1/2 teaspoon dried oregano 1/4 - 1/2 teaspoon crushed red pepper flakes (optional - adjust to your preference) 16 oz frozen chopped spinach (defrosted, drained, and squeezed to remove excess water) 2 tablespoons Worcestershire sauce 1/3 cup chicken broth 2 1/2 lbs lean ground turkey 2 large eggs Preheat oven to 400°F. Prepare a large baking sheet by lining with foil or parchment paper and spraying with cooking spray. In a frying pan on medium heat, heat olive oil until hot. Then add onion, garlic, salt, pepper, thyme, oregano, and red pepper flakes. Sauté until onion is tender (about 56 minutes total time). Add spinach to pan and combine with onion mixture. Add Worcestershire sauce and chicken broth and mix well to combine. Cook until most of the liquid has cooked out (evaporated). I don't have much liquid in my pan after I combine all these, but it will depend on how well you drained your spinach. Remove from heat and allow to cool to room temperature. In a large bowl, combine the turkey and egg. Add cooled onion/spinach mixture to the meat. I do all of this step with my hands, but you can use a spoon if you prefer. With your hands, create meatballs that are about 1 - 1 1/2 inches in diameter and place them on the baking sheet. Leave a little bit of space between each meatball. When you are done shaping your meatballs, you will probably have about 40-42 meatballs from this recipe. Don't need that many? Freeze them after baking or cut this recipe in half (but I say freeze them and then you've done the work only once and have a future meal). Bake until your meatballs are cooked through with an internal temperature of 160 degrees F - which was about 20 minutes for my oven. Remove from oven and serve as desired. No Mayo Chicken Salad Chicken breast, cooked, shredded Avocado, mashed Cilantro, chopped Green onion, chopped Salt Lime juice Combine all ingredients until reaches desired consistency. Enjoy! Tuna may be substituted for chicken. 26 | P a g e Chili Cilantro Lime Crockpot Chicken One large free-range organic whole chicken. Mine was 6# for a 6 quart slow cooker. Dry rub (black pepper, chili powder, cayenne powder, ground cumin). I used about a tsp each of pepper, cumin, and a tablespoon each of the chili powder and cayenne . 1/2 cup of lime juice (about 2 limes). 1 extra whole lime for stuffing inside your chicken (yes that makes 3 limes total). 2 generous handfulls of fresh cilantro. 3 cloves of garlic. Chicken stock Wash your chicken off under cold tap water and then dry with paper towels. Dust your chicken with pepper, and apply an even coating of chili powder, cayenne, and cumin to your taste. There is no magic amount or formula to use, yet do try to cover the whole bird with some spice. This also helps give the golden brown color you see in the picture. In a blender or food processor, combine your lime juice, cilantro, garlic, and chx stock. Pulse until an even consistency is reached. Take your extra lime and poke lots of holes into it with a fork. Now dust this lime with chili powder and stick it into the cavity of your chicken. Find a ziplock bag or crock pot liner large enough to hold your whole bird. Place your bird in the bag and pour your wet marinade over it. Use your hands to make sure the marinade is applied evenly around the chicken and under the skin, this is the important part. You can puncture the chicken breasts a few times with a knife for the marinade to seep into, yet this is not necessary. Making sure you get the marinade well applied and under the skin will do the trick. Seal your bag tight so that the marinade is making contact with the chicken all over. I used a crock pot liner bag which I pulled tight around the chicken and marinade, and then stuffed that into another large ziplock bag. Let your chicken marinade overnight. I know, you have to wait, but the morning will be true dump-and-go style cooking. Place your chicken in your slow cooker along with any marinade left over in your bag. Cook on low for 6 to 8 hours. I would recommend closer to 6. It will be glorious. Seriously Easy Turkey and Veggie Stuffed Peppers 1 lb Ground turkey Veggie Stock Parsnips Onion Garlic Celery Kale Sweet Potato Cauliflower 4-6 Bell peppers Preheat oven to 350°F. In skillet, brown turkey with veggie stock. Place all veggies into food processor and pulse until coarsely chopped. Mix veggies and turkey. Deseed bell peppers, and fill will meat mixture. Place on baking sheet and bake for 25 minutes. 27 | P a g e Date Night Pizza 2 cups cooked, riced Cauliflower (“rice” it by chopping it finely, using a food processor, cheese grater, or smashing it with an avocado tool) 2 eggs 2 teaspoons Oregano 1 teaspoon Fennel 4 teaspoons Parsley Toppings of your choice. (I went with some fresh marinara sauce,, turkey sausage, shredded chicken, etc, and topped it with a generous sprinkling of fennel, oregano, parsley, basil, and thyme.) Preheat oven to 450°F. In a bowl, mix together cooked, riced cauliflower, eggs. Spread dough mixture onto a baking sheet or pizza pan. Make it as thick or thin as you’d like. Sprinkle with the herbs. Cook in oven for 15-20 minutes, until desired doneness is reached. Some edge-burning is normal. Remove from the oven, turn the oven off, and cover with your favorite pizza toppings. I recommend covering the entire crust with toppings for ultimate deliciousness. Any plain crust around the edges just ends up tasting like cauliflower, but, with the sauce and stuff on top, it all just tastes like regular pizza. It’s like magic! Turn your broiler on High. Place your pizza with toppings on the top rack near the broiler. Watch it until the cheese melts and bubbles and until the toppings look the way you’d like. I broiled ours for almost 10 minutes because I like really crispy! Remove from oven. Dough will typically be drier around the edges and softer in the center of the pizza. I used a spatula to serve it up, and we ate it with a knife and fork – it was too soft for pick up. Mango Coconut Chipotle Chicken 1 pound of chicken (breasts or thighs). 1 can of coconut milk (we use TJ’s light coconut milk) 1 large softball sized mango or 2 small mangos. Look for one that is not quite ripe yet, nice and firm. 1 tablespoon of dried chipotle flakes. Dump can of coconut milk into slow cooker. Peel mango and cut it into large and medium cubes. Throw mango cubes along with the mango’s pit into slow cooker. The meat on the pit will add flavor. Cut chicken into cubes as well. Dump them into cooker. Add chipotle flakes and stir well. Cook on high for 3 hours or on low for 5 to 6 hours. This recipe is a great blend of sweet and spicy. It will be sweet with the mango, so it’s your call if you want to add extra chipotle flakes to balance things out. We love the heat, so we added slightly more flakes at the end. Dried chipotle flakes aren’t easy to find at your common grocer, yet they are a great thing to have on hand in your kitchen. Just remember to toss your mango “bone” out when you serve. This one works very well on top of “riced” cauliflower and garnished with lime. Enjoy! 28 | P a g e Turkey Meatloaf Cupcakes with Sweet Potato Frosting 1 lb Ground Turkey 1 Onion 1 Bell Pepper 2 c Spinach ½ c Coconut Flour 2 Eggs Braggs Liquid Aminos 1 lb Sweet Potatoes, cooked and peeled ¼ c Hemp Hearts Preheat oven to 375°F. Pulse in food processor onion, bell pepper and spinach. Add dash of Braggs Liquid Aminos if needed for processing. In large bowl, mix eggs, meat, pulsed veggies and coconut flour. Line large muffin tin with papers, spray with no calorie cooking spray and fill with meat mixture. Bake approximately 30 minutes or until they reach an internal temperature of 160°F. Blend, mash or mix sweet potatoes until smooth. Using a frosting set or Ziploc bag with the corner cut, pipe sweet potato onto cooked Turkey cupcakes. Sprinkle with hemp hearts and return to oven to brown. Pictured with a layer of Advo-friendly ketchup. Advo Orange Chicken 1 lb. boneless, skinless chicken thighs 3 Tbsp. Chicken broth Juice of 2 oranges* Zest from 1 orange 1 tsp. fresh ginger 3 Tbsp. coconut aminos 1 tsp. chili garlic sauce or sriracha 3 green onions, chopped Rinse and chicken and chop into bite size pieces. In a medium size sauce pot, add the orange juice, zest, ginger, coconut aminos and chili garlic sauce or sriracha. Set over medium heat and let simmer to reduce and thicken while the chicken cooks. In a sauté pan, heat 3 T of chicken stock of your choice, over medium high heat. Add the chopped chicken thighs and cook until a nice brown crust has developed on the chicken pieces, about 6 minutes. Add the chicken to the sauce pot and stir to coat with the orange sauce. Serve topped with sliced green onions. *Taste your oranges. If they don’t taste orange-y, then neither will this dish. Use tangerines if you gotta or add a teaspoon of stevia until you’re satisfied with the flavor. 29 | P a g e Sausage in Peppers 1 pound of ground chicken or turkey hot sausage. 5 assorted bell peppers. I went with 2 green, 2 red, 1 yellow. 1/2 head of cauliflower, grated or chopped into a “rice” consistency. 1 small (8 ounce) can of tomato paste. 1 small white onion, medium dice. 1/2 head of garlic, minced. 1 small handful of fresh basil, minced (or 2 tsp. dried). 2 tsp dried oregano. 2 tsp dried thyme. Cut the tops off of your peppers and scoop out and discard the seed, yet do save the tops! Process or chop about half a head of cauliflower into “rice” and put in a large mixing bowl. Add your minced garlic, basil, and dried herbs, and onion to your cauliflower and mix by hand. Use a very hot skillet to lightly brown your sausage. This step is entirely optional based on your motivational level. The sausage will cook just fine in your slow cooker, yet I personally like to hit it with a little sear to take the flavor up a notch. Add your sausage and can of tomato paste to your bowl of seasoned cauliflower and mix by hand. Let the kids do this part, getting hands messy in necessary, a spoon just won’t cut it. Fit as much of your sausage mixture into your peppers as you can. Place your peppers into your slow cooker and loosely place the pepper tops back on. If you have extra meat and cauliflower mixture, just jam in between your peppers and let it cook. You could save it for a breakfast scramble too if you are awesome, yet I’d just feed the slow cooker more. Cook on low for 6 hours. I set my slow cooker to shut off once it’s temperature probe hit 180 degrees. Maybe I just like using that feature. Just cook it on low for 6 hours. Chicken Chile Verde with Tomatillo’s 1 pound of ground chicken or turkey or 50/50 1 pound of tomatillos, chopped into a very large dice. 1 small to medium butternut squash, peeled and cut into a small dice. 2 small cans of diced green chiles. 2 medium green chile peppers such as serranos (optional). 1 medium white onion, cut into a large dice. 1 tbsp coconut oil. 2 tsp cayenne pepper. 1 tsp paprika. 1 tsp garlic powder. Start skillet on medium heat, adding coconut oil and spices. Add ground meat and diced butternut squash to the pan. Stir and turn occasionally until the meat is browned and the squash is soft. Add fresh chiles and onion to the pan and stir in to coat them with juices, remove skillet from heat source. Line slow cooker with chopped tomatillos and canned chiles. Dump skillet contents into slow cooker, on top of tomatillos and chiles. Cook on low heat for 4 hours. Serve as is or use bell peppers as edible bowls. 30 | P a g e Squash Lasagna From couponconnections.com 1 Butternut Squash (or any variety really…I have used yellow before) – peeled, seeded & sliced - If you don’t have Squash sub Sweet potatoes and slice the long way 1 Onion, minced 1/4 Olive Oil Garlic, minced, a big scoop should do 16oz Tomato Sauce 1 package Trader Joes Uncooked Italian Pizza Seasoning Chicken Sausage Basil 1 Roasted Red Pepper Salt Pre-heat oven to 400. Then start cooking sausage. To do so remove sausage from casings and crumble and sauté on Medium High Heat. Add the onion and garlic at this time as well. Now for The Sauce: In a blender or Food Processor add your 2 (8oz) cans of tomato sauce, 1 and 1/2 tablespoons Frontier Pizza Seasoning, Roasted Red Pepper, 1 teaspoon Salt and a dash of basil. You could use fresh basil if you would like, and puree. While your food processor is still running add in 1/4 cup olive oil. Taste it, you will almost want to eat it just buy itself! *Note if you want to make your own roasted peppers just cut in half and deseed. Then place on a piece of foil skin side up. Spray lightly with olive oil and place in toaster oven on 400 until skin is blackened. Once they are done enclose in foil and let them sit for about 10-15min and peel off skin. *You can also use a jar of pizza sauce if you would like, instead of making your own. In a baking dish (9×9 ish pan) put enough sauce on the bottom to cover. Then create a layer of squash followed by the meat mixture. Repeat with Sauce, Squash, Meat until everything is used up. Make sure to leave enough sauce so the top is covered. Cook for about 45 minutes until squash is tender. It will be liquidly, but will solidify once it sits for a bit. Enjoy with some salad! One Pot Chicken 8 chicken drumsticks Sea salt and black pepper 1 Tbsp. poultry seasoning 1 medium yellow onion, cut into large chunks 4 garlic cloves, minced 1 cup diced fresh tomatoes 3-5 small zucchini, cut into large chunks In a large skillet, add pam and over medium-high heat until hot enough to sizzle when you add the drumsticks. Generously season the drumsticks with salt and pepper, add to the hot pain and sear for 5-7 minutes, or until browned on all sides. Sprinkle the poultry seasoning on top of the drumsticks and add the onions, garlic, and tomatoes. Cover, turn the heat down to medium or medium-low, and simmer for 15 minutes. Add the zucchini and cook for an additional 5 minutes or until the chicken is no longer pink in the middle. 31 | P a g e Vegetable and Turkey Meatloaf 1 1/4 lb ground turkey 1 medium yellow onion, diced 1 large zucchini, shredded 1 large celery stalk, finely chopped 1 red bell pepper, finely chopped 4 garlic cloves, minced 3/4 cup old fashioned rolled oats 1/2 cup unsweetened applesauce 2 tbsp. tomato paste 1/4 cup fresh parsley, finely chopped 1/4 cup liquid egg substitute 1/2 tsp. paprika 1 tsp. salt 1 tsp. black pepper Preheat the oven to 350 degrees. Line a loaf sized baking pan with foil. Spray a nonstick skillet with non fat cooking spray. Sauté the onion until softened – about 35 minutes. Add in the celery, and bell pepper, and cook for another 3-5 minutes to soften the veggies. Add in the zucchini, and garlic and sauté about 3 more minutes. In a large bowl, combine the ground turkey, oats, parsley, egg substitute, applesauce, tomato paste, paprika, salt and pepper. Fold in the veggies. Empty the mixture into your baking pan, and shape mixture into a loaf form with your hands. Bake until browned and meat inside is thoroughly cooked – about 1 hour. Remove from oven and let stand about 10-15 minutes. Cut into 6 equally sized slices. Quinoa Crusted Chicken ¾ c Cooked Quinoa 4 Boneless, skinless chicken breasts ¼ c Dijon mustard 1 Tbsp. Chopped fresh thyme Fresh thyme for garnish Preheat oven to 300°F. Spread quinoa on a parchment paper lined baking sheet; bake until lightly toasted, 25-30 mins. Let cool, then transfer to a bowl, breaking up any clumps. Discard the parchment; reserve the baking sheet. Increase oven temp to 425°F. In a large bowl, combine chicken, mustard and thyme; season with pepper. Mix with rubber spatula to coat. Place a rack on the reserved baking sheet. Dip chicken in the quinoa, coating well on both sides, then place on the rack. Spritz the chicken with cooking spray; bake until just cooked through, 15-20 mins. Sprinkle with thyme for garnish. Buffalo Chicken Salad Advo Style Cooked chicken, shredded Romaine lettuce, chopped Celery, chopped Cucumber, chopped Frank’s® RedHot® Sauce Toss all ingredients together – base amounts off of portion sizes per your weight. 32 | P a g e Turkey Burgers 1 pound organic ground turkey 2 eggs 1/2 teaspoon dried onion flakes 1/4 teaspoons garlic powder 2 teaspoon sage 1 1/2 teaspoons fennel seed 1/8 teaspoon cloves 1 apple grated 1 cup coconut 1/8 teaspoon nutmeg 1/8 teaspoon allspice 1 teaspoon thyme 1 teaspoon freshly ground black pepper Mix together turkey, eggs, apple and coconut. Mix seasonings together. Add seasonings to meat mixture and stir together well. Refrigerate several hours to let flavors blend. Shape into patties. Add a small amount of broth in a fry pan and cook patties over medium heat about 6 minutes each side or until they are no longer pink in the middle. Coconut Burger Buns 1 egg 1 tablespoon coconut flour 1 tablespoon blanched almond flour 1 tablespoon coconut oil (or olive oil) Pinch salt 1/4 teaspoon baking powder Optional: 1/4 teaspoon poppy seeds, chia seeds, sesame seeds Preheat oven to 350°F. Add all ingredients and blend together using a hand blender or small food processor. Let the batter settle for a few minutes to thicken. Split the mixture into two and spoon onto oiled parchment paper to make two 3-inch diameter pools of batter. Top with additional seeds if desired. Bake in preheated oven for 10 minutes. Use each piece as top and bottom of a burger bun. While it is baking you can throw your burger on the grill. If you're lucky the burger will be done by the time the bun is cooked! Asian Chicken Lettuce Wrap 1 inch piece of fresh ginger, diced 3 garlic cloves finely diced 3 chicken breasts, cut into cubes 1/2 teaspoon crushed red pepper 1 organic green pepper, diced 4 organic scallions (green onions) sliced, greens and whites 2 tablespoons Braggs liquid amino pepper to taste 1 head of bibb lettuce, leaves detached, rinsed, and dried Heat up the chicken stock in a skillet and add the ginger and garlic. Sauté for a few minutes. Add chicken and crushed red pepper and cook 5-7 minutes or until cooked through. Add green bell pepper and sauté a few more minutes. Add the scallion in last with the Braggs. If you like your vegetables cooked more, add them in before the chicken. Season to taste with pepper. Serve over 3 or 4 lettuce leaves. 33 | P a g e Grilled Curry Chicken 1 can light coconut milk 1 clove of garlic, minced 3 T. curry powder 3 T. lime/lemon juice 2 chopped green onions 1-2 t. of dried cilantro or a handful of fresh 1/4-1/2 t. cayenne pepper 4 trimmed, boneless, skinless chicken breasts rinsed, dried & cut up into cubes Mix all together in a large sealed container and marinade for 2-4 hours in the refrigerator. Place on kebabs skewers and grill to 165°F internal temperature. Hot Wings Advo-Style Boneless Skinless Chicken Breast pieces Egg, beaten Ground Flax Seed Frank’s Red Hot Rinse and dry chicken pieces. Dip into beaten egg, then into ground flax seed. Brown in skillet. Coat in Frank’s Red Hot Sauce, then bake at 350° for 15 mins, or until fully cooked. Simple Stuffed Cabbage 1 28oz can Diced tomatoes 1 ¼ lb ground turkey, browned 1 head green cabbage, coarsely chopped – reserve 8 large leaves 1 med Onion Garlic Chopped Vegetables (eg eggplant, zucchini) Pureed Vegetables (eg spinach, kale) No salt seasoning ½ tsp pepper Lightly sauté chopped vegetables in broth or water. Place 1 c canned tomatoes with some juice into medium bowl. Pour remaining tomatoes with juice into nonstick 12inch skillet. Add meat, seasoning, vegetables, and pepper to bowl of tomatoes, stir. Spoon ½ c meat mixture into each of the reserved cabbage leaves. Arrange open side up in skillet over tomatoes. Cover skillet and cook mixture over med heat 20 mins to soften cabbage. To serve, plate stuffed cabbage leaves, and spoon tomato sauce over. 34 | P a g e Quinoa Salmon Burgers 3 to 4 green onions, ends trimmed 1 large handful fresh cilantro or dill and parsley 1 to 2 teaspoons lemon zest (optional) or lime zest and chipotle chili powder 1 teaspoon Herbamare freshly ground black pepper 1 to 1 1/2 pounds raw wild salmon, skinned and deboned 1 cup cooked quinoa Using a food processor fitted with the "s" blade process the green onions, cilantro, lemon zest, Herbamare, and black pepper until it is finely minced. Add the salmon and quinoa and process again until desired consistency. I like to have a few little chunks of salmon still left. You might want to pulse it until you get the consistency you want. Form into patties and place onto a plate. Heat a large skillet over medium to medium-high heat. Add pam and place a few patties in the skillet. I cook only three at a time in a 10-inch skillet. If your pan is hot it should only take 2 to 3 minutes per side to cook. If your pan is not quite heated it will take about 5 minutes per side and they may stick a little. Chicken Lettuce Wraps 1 lb chicken breasts, thighs or ground chicken 4 oz. olives, chopped 1/2 onion diced 3 cloves garlic, minced 2 green onions, finely chopped handful of cilantro, chopped 1 lemon, juiced 1/4 c Braggs liquid aminos 1 t chili garlic sauce 1 t sesame oil iceberg lettuce 1 avocado, sliced Heat sauté pan with Pam. Cut chicken into smaller pieces possible and add to the pan. Cook until done – goal is not to brown. While chicken is cooking, add lemon juice, chili sauce, Braggs, sesame oil, green onions and cilantro to a serving bowl. Once chicken is done, add it to the bowl. To the sauté pan, add olives, onion, and garlic. Sauté until golden, about 10 mins. Add to the bowl. Toss everything to coat. Remove stem of lettuce with a knife and slice the head in half, lengthwise. Peel the lettuce into individual “cups” and wash. Pile chicken into lettuce cups and top with avocado. Apple-Pecan Turkey Salad 6 ounces sliced turkey breast (cooked), cut into bite-size strips 1 cup chopped Granny Smith green 1 cup chopped celery 10 toasted pecans, chopped 3-4 cups mixed salad greens of choice 1/4 cup olive oil/acv Mrs. dash no salt Italian blend Place all ingredients except the salad dressing a medium salad bowl. Spoon the dressing over the salad a little at a time, while tossing. 35 | P a g e Thai Turkey Burgers 1 lb lean Ground turkey 2 green onions, thinly sliced ¼ tsp pepper 4 coconut buns, toasted ¼ c sweet chili sauce ¼ c rice vinegar ¼ c Lite canned coconut milk 2 cloves Garlic, pressed or minced 1 Tbsp creamy nut butter 1 tsp sized knob of ginger, grated 1 lime, juiced ½ Tbsp Braggs liquid aminos 2 c Napa cabbage, chopped ½ c Fresh cilantro, chopped ½ c peanuts, chopped Thai Sauce: Slaw: Begin by combining all the ingredients together for the sauce: the sweet chili sauce, rice vinegar, coconut milk,, garlic cloves, nut butter, ginger, lime juice and bragga, and whisk until combined and fairly smooth. Scoop out about 1/4 cup of the sauce and set it aside. Place the rest in a small saucepan and bring to a boil, then reduce to a simmer and cook for 3-4 minutes until slightly thickened. Set aside. In a large bowl, combine the ground turkey with the pepper, sliced green onions, and about 2-3 tablespoons of the 1/4 cup of sauce that you set aside. Mix until just combined, being careful not to overmix but making sure everything is incorporated. I ended up using the full 1/4 cup. The patties can be slightly difficult to put together since they are so "wet," so to cook them, I heat a large nonstick skillet over mediumhigh heat, quickly formed the patties one at a time, placing them in the skillet. Cook for at least 4-5 minutes, until you can see the edges brown and the turkey becoming opaque so the burgers flip easily. Flip gently but quickly, and cook for another 4-5 minutes or until the burgers are cooked through. (Note: because of how wet the ground turkey is, I am not sure how these would hold up on the outside grill.) To make the slaw, quickly throw together the cabbage, cilantro and no salt peanuts, tossing well. Add 3-4 tablespoons of the sauce, then toss well to coat. Add additional sauce if desired. Place each burger on a bun and top with a heaping spoonful of the slaw and additional sauce if desired. Zucchini – Coconut Burgers 3 Hardboiled egg whites, diced 2-3 Tbsp. Onion, diced 1/3 c Red pepper, diced ½ c Zucchini, shredded ½ c steamed Sweet potato puree 3 Tbsp. Parsley ½ tsp. Garlic powder 1 tsp. Smoked paprika 1 Tbsp. Coconut flour 1 Egg white Mix all ingredients and form into patties. Heat non-stick pan and coat with veggie broth or no calorie non-stick spray. Cook each patty 2-3 minutes per side. 36 | P a g e Spicy Chicken Thighs Salsa: 1 1/2 cups diced cucumber (1/4 inch pieces) 3/4 cup diced red bell pepper (1/4 inch pieces) 1 avocado, peeled and cut into 1/2inch pieces 3 tsp fresh lime juice 2 tbsp minced cilantro 8 boneless, skinless chicken thighs 2 tsp ancho chile pepper 2 tsp ground cumin 1 1/2 tsp grated lime zest 1/2 tsp kosher salt 1/2 tsp freshly ground black pepper Chicken: In a medium bowl, stir together cucumber, red bell pepper, avocado, lime juice, and cilantro. Set aside. Preheat broiler and set the oven rack in the upper third of the oven.. Line a baking sheet with foil and place a wire rack on top of the foil. Lightly coat the rack with cooking spray. In a small bowl, stir together ancho chile pepper, cumin, lime zest, salt and pepper. Add chicken thighs and toss to coat. Space the chicken thighs evenly on the wire rack. Place the chicken under the broiler and cook until the chicken is just cooked through, 4 to 5 minutes per side. Serve the chicken with the salsa. Quiche 2 lg Sweet potatoes 1 lg Leek (dark green discarded) 1 lg White onion 24 Egg whites Fresh dill Lox, or fresh, thinly sliced salmon Salt Pinch of nutmeg Preheat oven to 400°F. Thinly slice sweet potatoes. This is best done with mandolin or food processor with slicer attachment, but can be done by hand. Spray baking dish with Pam. A wide, shallow pan is best. Layer the sweet potatoes on the dish, keeping in mind that the slices shrink as they roast, and the bottom of the pan and sides should be totally covered. Roast potatoes in oven for 15 mins. While potatoes are cooking, spray a pan with Pam and cook onions and leeks until soft. Remove dish from oven and set aside. Reduce oven temp to 350°F. Mix the vegetables together with egg whites, fresh dill, nutmeg and salt. Cover sweet potato with slices of salmon. Then pour the egg whites and vegetables over all, and bake until set (30-40 mins). Do not overbake, remove when center is just set. And overbaked quiche will have a dry, unpleasant texture. 37 | P a g e Misty Latta’s Asian Chicken Chicken Breasts Bok Choy, chopped Zucchini, chopped Green beans, chopped Fresh Basil Fresh Cilantro Garlic, chopped Olive oil Free range Chicken Broth Dash cayenne pepper Heat skillet over medium high, add chicken and broth. Cook until chicken is no longer pink, add vegetables, garlic, and sauté. When vegetables are nearly desired tenderness, add fresh herb, season with cayenne pepper, and dress with olive oil. Italian Turkey Meatballs 1 lb ground turkey 1 egg 1 tsp Italian seasoning ½ tsp salt ½ tsp Thyme ¾ c cooked quinoa (or rice mix) Preheat oven to 425°F. Blend herbs into quinoa, mix into turkey and egg. Roll into 12” balls. Prepare baking sheet with parchment paper, and arrange meatballs so that they aren’t touching. Bake for 15 minutes. Jamaican Style Jerk Chicken 2 tsp Onion powder 2 tsp Crushed red pepper flakes ½ tsp sea salt 1/8 -1/4 tsp Stevia (to taste) ½ tsp Allspice ¼ tsp Dried basil ¼ tsp Ground ginger ¼ tsp Ground cloves ¼ tsp Garlic powder ¼ tsp Freshly cracked black pepper 2 Tbsp Olive Oil 1 Tbsp Tamari 1 Tbsp Apple cider vinegar Juice of one lime 2 chicken breasts, cut into tenders Mix dry spices, add wet ingredients. Mix in chicken tenders until well coated. Marinate in the refrigerator overnight. When ready to cook, preheat oven to 350°F. In sauté pan, heat 1-2 Tbsp olive oil and add chicken breasts, discarding extra marinade. Cook on both sides, then transfer to the oven. Continue cooking until the chicken reaches an internal temperature of 160°F. Alternatively, chicken may be grilled. Can also be frozen in marinade. 38 | P a g e Chicken and Parsnip Curry 2-4 Chicken breasts, chunked 2-4 Parsnips, cleaned and cut up 1/3 c Gluten free curry paste (Haggen or TJ) ½ tsp Cumin ½ c Lite Coconut milk 2 c fresh spinach 2c fresh greens Sauté chicken and parsnips (or sweet potatoes) add curry paste, cumin and coconut milk. Cook until chicken is done completely through. Wilt spinach and greens in a cast iron skillet with a Tbsp of water or broth, turning often. Serve curry over greens, garnish with parsley or cilantro. Rural Country Dinner (Chicken with Peaches and Peppers) 6 Chicken Breasts 1 med Red onion, sliced 2 lg Peach, sliced 2 Bell Peppers, cored and sliced ½ Tbsp. Mustard seed 1 Tbsp. Mrs. Dash Lemon Pepper Fresh Basil Preheat oven to 350°F. Rinse and trim chicken. Mix seasonings and coat chicken breasts. Layer chicken and sliced onion, peaches and peppers into a casserole pan. Cover in tin foil and bake 35 mins or until chicken reaches an internal temperature of 165°F. Scale for family size. Nicki’s Hawaiian Chicken 1 lb Chicken pieces ½ c Almond meal, Coconut Flour, or milled Flax 4 Tbsp. Sugar free Ketchup 1 can Tomato paste 2 tsp. Apple cider vinegar ¾ c Pineapple w/ juice 1-2 tsp, dry Mustard Stevia to taste Preheat oven to 350°F. Coat chicken in meal or flour, brown in a frying pan coated with non-stick spray. Place chicken in 9x13 baking pan. Mix all other ingredients into a sauce, and pour over chicken. Bake for approximately 30 mins. 39 | P a g e Albacore Tuna and Sweet Potato Patties 2 cans albacore tuna in water 1 medium sweet potato ( peeled, chopped and boiled for 10 mins until fork tender) 1 clove garlic diced 1/4c chopped onions/3 green onions Salt free seasoning of choice 1 egg white Mix together, then form patties. Cook on medium heat in a skillet greased with coconut oil for 3-4 mins per side. Serve over greens with avocado. Can be served cold as well. Can sub tuna for other fish, leftovers from a salmon dinner works great! Avocado Tuna Salad ½ Avocado, hollowed and shell retained 1 can Albacore tuna, drained 1 Tbsp. Chopped green onions 1 Tbsp. Chopped cilantro No Salt Seasoning of choice Mix tuna, avocado, green onions, cilantro and No Salt Seasoning of choice. Spoon salad back into avocado shell. May be eaten cold alone or with green salad. Additional option to eat hot: Preheat oven to 400°F, place salad on baking sheet and bake for 10 mins. Switch oven to broil, move to top rack and broil additional 2 minutes. Hawaiian Turkey Burgers 1.5 lbs extra lean ground Turkey 2 Tbsp. Bragg’s Liquid Aminos ¼ c Red Bell pepper, chopped ¼ c Red Onion, chopped ¼ tsp. ground Black pepper 1/ tsp. Thyme 4 Pineapple slices – approx. ½ inch thick Preheat grill to medium-high. Combine ground turkey, liquid aminos, pepper, onions, black pepper and Thyme in large bowl and mix thoroughly. Divide meat into 4 equal portions and form into patties. Grill patties and pineapple slices. Flip after 68 minutes, then place pineapple slices on top of each patty and cook for an additional 3-5 minutes or until fully cooked. Shown served with avocado and tomato slices in lettuce. May be served on Udi buns. 40 | P a g e Turkey Stuffed Cabbage Rolls 1 lb Ground Turkey 2 eggs or egg whites 1 Med Onion, chopped 2 c Assorted veggies, chopped ½ tsp. Black Pepper 1 tsp. Minced Garlic 1 head Savoy Cabbage 1-4 Tbsp. Broth or Water 1 jar sugar free Marina sauce Mix turkey with eggs, chopped onion, vegetables, and seasonings. Peel leaves from cabbage, cover with paper towels or place wrap and microwave for 2 minutes. Cut out the thick white stem from the leaves, fill with ½ c meat mixture, and roll. Heat large skillet, and place rolls into skillet with enough broth to cover the bottom of the skillet. Brown, about 10-15 minutes adding broth as needed to keep rolls from burning, without totally steaming the rolls. Add marinara sauce and cover. Cook additional 10 minutes covered, then remove lid and cook down for another 5 minutes or until meat is fully cooked (internal temperature of 160°F). Suggested veggies to chop and add: zucchini, bell peppers, spinach, kale, additional cabbage. Pictured served on a bed of greens. Tomato Basil Spaghetti Squash Pleasegivepeasachance.blogspot.com 1 Spaghetti squash Fresh Basil, washed and chiffonade Coconut Oil 1 clove garlic, minced Grape tomatoes, halved Preheat oven to 400°F. Cut spaghetti squash in half, lengthwise, and remove the excess seeds and strings. Place open side down on a baking sheet and cook for 20-25 minutes or until spaghetti squash is soft when pushed, the skin or the threads easily come out when you take a fork to it. While squash is still hot, toss with all other ingredients. Optional: heat coconut oil with garlic prior to tossing. Roasted Butternut Squash and Sweet Potato Curried Quinoa Burger ¾ c Cooked Quinoa 1/3 Sweet potato, roasted ¼ small Butternut Squash, roasted 3 Tbsp. Unsweetened Coconut shreds 1 Egg Cinnamon Cumin Coriander Tumeric Mash and mix together, form into patties. Grill on a hot skillet a few mins each side. 41 | P a g e Satay Chicken Skewers with Peanut Sauce 1/4 Cup fresh ginger, shredded 1/4 Cup shallots 4 garlic cloves 1 serrano chili pepper, sliced, stem removed 1/3 Cup olive oil 12 boneless, skinless chicken thighs cut into strips 1/2 tsp kosher salt 1/4 tsp cayenne pepper 1.25 Cups coconut milk 1/2 Cup natural peanut butter 2 TB lime juice 1 TB fish sauce 1/4 tsp fresh ground black pepper In a food processor (or old school with a mortar and pestle) blend together the ginger, shallots, garlic, and chili pepper, adding the oil slowly to create a paste. Set aside half the paste in a saucepan. Put the other half in a big plastic bag with the chicken strips, salt, and cayenne pepper. Seal it tight, mush it around to coat thoroughly, then refrigerate for 1 hour. Heat the saucepan with the other half of the paste to med-high on the stove. Cook for 3-4 mins, stirring often. Add the remaining ingredients, whisk until smooth, and simmer until it reaches a creamy consistency (2-3 mins). Thread the chicken strips on to skewers. Grill over direct high heat until fully cooked, turning once (about 5-7 mins). Serve with the warm sauce. Asian Meatballs with Chili Sauce 4 lb (500 grams) lean grass beef 4 farm eggs 1 egg yolk 1/2 c ground almond flour or coconut flour 1/2 jalapeno, diced 1 tsp Sriracha Handful dried chives Handful dried cilantro 1/4 tsp sesame oil Salt and Pepper Chili Sauce: Sriracha, Braggs, dash of garlic powder and pepper Preheat oven to 400°F. Combine meatball ingredients in a bowl and roll into golf ball sized meatballs. Prepare a baking sheet with parchment paper, then bake meatballs for 15-20 mins. Mix together chili sauce ingredients and dip away! Eggplant “Parm” 1 Eggplant 2 Eggs 2 Tbsp. Almond milk Garlic ¼ c Coconut Flour ¼ c Flax meal Slice eggplant diagonally about an inch thick. Beat eggs, almond milk and garlic. Mix coconut flour and flax with Mrs Dash. Dip slices in eggs, then flour. Spray slices with cooking spray, then bake at 350°F until browned, about 20 mins flipping half way. 42 | P a g e Tuna Salad 2 cans Tuna, rinsed 2 Stalks Celery, diced ½ Cucumber, diced Mrs. Dash Homemade Vinaigrette Mix together and serve on a pile of spring mix salad or greens of choice. Asian Salmon Wrap 2 green onions chopped 1/3 cup julienned daikon radish 1/3 cup chopped cucumber 1 Tbsp. rice wine vinegar 1 Tbsp. Braggs Liquid Aminos 1/8-1/4 tsp. Wasabi powder (or to taste) 1/4 tsp. ground ginger 2/3 cup canned salmon/tuna 2 tsp. sesame seeds (optional) Mix all ingredients together, place in lettuce leaves or brown rice wraps. Can also serve with brown rice, if desired, inside the wrap. Proportion meat according to size. Nut Butter Chicken Salad 2 lbs Chicken ½ Onion, sliced 1 Tbsp. Coconut Oil Salt and pepper to taste 2-3 lb Head Napa Cabbage 2 stalks Celery ½ c Nut butter 2 Tbsp. Coconut Aminos 2 Tbsp. Sesame Oil 2 Tbsp. Fish sauce (optional) 2 Tbsp. Rice vinegar 2 Tbsp. Water Chopped basil Minced green onion Fresh lime Cashews Cayenne Pepper Slice chicken into bite sized pieces and sauté with onion, coconut oil, salt and pepper. Finely slice Napa cabbage and celery. Take the time to make thin slices. Combine in a small bowl nut butter (almond, cashew, sunflower etc) aminos, oil, fish sauce, vinegar and water. Add sauce mixture to the chicken and toss. Serve immediately or chilled. Top with chopped basil, minced green onion, lime juice, cayenne pepper and / or cashews as desired. 43 | P a g e Enchiladas 1 Anaheim pepper, chopped 2 cloves Garlic, minced 1 med Red onion, chopped 1 small can Fire Roasted chiles Coconut Oil 2 tsp cumin 2 tsp chili powder 1 ½ lb lean ground beef or turkey 1 ¾ c Red Enchilada Sauce Coconut Flour Tortillas (or brown rice tortillas) Preheat oven to 350°F. Heat a skillet over med-high heat. Melt coconut oil, add pepper, garlic, onion and chilis. Saute until the onions are translucent, add ground meat and cook until browned. Stir in spices and ½ c enchilada sauce. Simmer over low heat until any extra liquid is evaporated. Pour some enchilada sauce into the bottom of an 8x8 pan. Fill one tortilla at a time with the meat mixture, roll and place seam side down into baking dish. Repeat with all tortillas until the pan is full. Pour remaining enchilada sauce over the enchiladas and bake for 15 minutes. Marianne Ames’ Sweet & Sour Meatballs 5 lbs grass fed Ground Beef Bell Peppers Spinach 4 Eggs Onion Garlic Peppers 3 cans 100% Juice Pineapple chunks ½ c Apple Cider Vinegar ½ c Almond meal Cumin Ginger Garlic 3 c Water Red Pepper flakes 8 oz can Tomato paste Low sugar Ketchup Preheat oven to 400°F. Process peppers and spinach, then mix with meat, eggs, meal, cumin, ginger and garlic. Roll into balls and place on foil or parchment paper lined baking sheet. Bake 15-20 minute or until they reach 160°F internal temp. In a sauce pan, sauté rough chopped onion and peppers with garlic. Add pineapple juice and chunks, vinegar, water, pepper flakes. Stir in tomato paste and a couple shakes of low sugar ketchup. Simmer until desired thickness, stir in meatballs. 44 | P a g e Green Crock Pot Chicken and Tomato Stuffed Spaghetti Squash 2 Chicken breasts Spaghetti Squash Garlic Basil Mint Kale Cilantro Green Onion No Salt Seasoning of Choice Few drops Stevia or water 1 can Diced Tomatoes Pulse veggies and herbs in blender or food processor to make “green mixture.” Add Stevia or water if needed to blend well. Place chicken breasts in crock pot and cover with green mixture. Half spaghetti squash and bake at 375°F for 40 mins. Remove seeds, scrape out “noodles” with a fork, and set aside. Once chicken has cooked, add diced tomatoes the mix with noodles. Scoop back into squash shells (pictured with goat cheese, omit when on challenge) and broil 5-7 mins. Curried Tilapia with Mango Salsa 1 Mango, peeled & sliced ¼ c Red onion, chopped 1 Serrano chile, minced ½ c Cilantro leaves, chopped 2 Tbsp. Lime juice ½ tsp. salt 2 Tbsp. Coconut oil, divided 1 Tbsp. Curry powder 1 Tbsp. Garlic pepper seasoning 4 fresh Tilapia fillets For the mango salsa, combine mango, red onion, Serrano chile, cilantro, lime juice and salt in a glass bowl. Set aside. For the tilapia rub, mix together 1 Tbsp. melted coconut oil, curry powder and garlic pepper in a small bowl. Rub this mixture onto both sides of the fish fillets. Heat the remaining Tbsp. coconut oil in a large skillet over med-high heat. Cook the fish for about 3 minutes on each side or until it flakes easily with a fork. Serve with the mango salsa. 45 | P a g e Sweet and Sour Meatballs 1 large egg 1-1/2 pounds grass fed ground bison (or ground turkey) 1 medium sweet onion, cut into large chunks 1 small sweet red or orange bell pepper cut into large chunks 1 small green bell pepper cut into large chunks freshly ground black pepper to taste 3 garlic cloves, crushed 1 cup fresh pineapple chunks 1 cup low sodium stock agave, apple cider vinegar, and liquid aminos to taste 1 tablespoon arrowroot powder* dissolved in 2 tablespoons water In a medium bowl, beat egg until frothy, then combine with meat, pepper, and garlic. Mix thoroughly, using your hands then form into meat balls. in a large skillet then brown the meatballs on all sides, cooking through, turning as needed. Make the sauce by combining onion, pepper, and pineapple chunks in a medium saucepan with stock, agave, vinegar, and aminos. Bring to a boil. Dissolve arrowroot powder in a couple tablespoons water, then add to the pan. Cook and stir until the sauce is clear, shiny and thick. Pour over the meatballs in the skillet. Heat thoroughly, then serve. **i forgot to buy arrow root, so I used cornstarch Mustard Chicken Bake 4 Chicken breasts ¼ c Spicy brown mustard ¼ c Vegetable Broth ½ tsp. Stevia Preheat oven to 350°F. Whisk together mustard, broth, and stevia then coat chicken breasts. Bake in a covered dish 30 mins or until meat reaches an internal temp of 165°F. Serve over quinoa with vegetables. 46 | P a g e Side Dishes and Snacks: Baked Zucchini Chips 1 zucchini No Calorie cooking spray No Salt Seasoning of your choice Preheat oven to 225°F. Line a baking sheet with parchment paper or nonstick foil, and spray. Set aside. Slice zucchini into thin medallions, about the thickness of a quarter. (You can either use a knife & a very steady hand, or a mandolin slicer.) Lay out slices on prepared baking sheet, and spray tops lightly with additional cooking spray. Sprinkle with seasonings of your choice. (A note on seasoning, however - use LESS than what seems appropriate. These shrink considerably in the oven, and if you use too much it gets very concentrated. It's better to end up under seasoning and add more later.) Place in preheated oven and bake 45 minutes. Rotate baking sheet, and bake an additional 30-50 minutes, until chips are browned and crisped to your liking. These are best eaten within a couple hours of removing from the oven, as they start to get chewy if left out. One zucchini makes ½ serving (1/4 C. - 1/3 C. of chips depending on the size of your squash). Sweet Potato Chips 2 (medium) sweet potatoes, scrubbed clean and sliced into 1/8-inch slices 2 tablespoons broth 1/2 teaspoon salt 1/4 teaspoon pepper Method 1/4 teaspoon garlic powder 1/4 teaspoon cumin 1/4 teaspoon cayenne pepper 1/4 teaspoon nutmeg 1/4 teaspoon paprika Preheat oven to 400 degrees F. Place sweet potato slices and broth in a re-sealable bag and shake to coat. In a small dish, combine the seasonings and add to the sweet potatoes. Shake again to evenly coat. Lay potato slices on a foil-lined baking sheet, and bake for 12-14 minutes. Remove the potatoes from the oven and flip. Cook for an additional 10 minutes until crisp. Place potatoes on a wire cooling rack to cool (they crisp up more while cooling). 47 | P a g e Black-eyed Peas, Cucumber, Tomato, Avocado, Cilantro Salad 1 ½ cup black eyed peas, dried 1 cucumber, peeled, seeded, diced 2 tomatoes, diced 1 avocado,, sliced 1 serrano chille, seeded, diced 1/2 cup cilantro, chopped 1 lemon and/or lime salt and pepper Combine 1.5 cup dried black eyed peas and 3 cup water w/ pinch of salt. Cover & bring to a boil, reduce to simmer, simmer with lid cracked 15-20min until tender but with a little bite. Drain and run under cold water. Combine cucumber, tomato, serrano, cilantro. Salt & Pepper to taste. Add lemon/lime juice. Let sit for at least 20 minutes for flavors to incorporate. The longer the better. “Advocado” Deviled Eggs 6 eggs 1 avocado Juice of one lemon 1 tsp. Dijon mustard Paprika Pepper Hard boil eggs, remove shells, and cut in half. Remove yolks and mix with remaining ingredients. Spoon, or pipe back into egg whites. Spicy Wilted Winter Greens 1 ½ lbs Kale or mustard greens, chopped 3 Tbsp. Olive oil (or vegetable broth) 2 cloves garlic, very thinly sliced ¼ tsp. Crushed red pepper Sea salt and pepper Fill a large pot of water halfway with water; bring to boil. Add greens, cover and cook until nearly tender, about 5 mins. Drain, rinse until cool, then drain again. Wipe out pot, then add olive oil (or broth), garlic and crushed red pepper. Cook over low heat, stirring until garlic is golden, 4-5 mins. Add greens and cook over medium heat, stirring occasionally, until heated through, about 3 minutes. Season with sea salt and pepper. 48 | P a g e Black Bean Salsa-Stuffed Peppers 1 can Black beans, rinsed 1 small Tomato, chopped 1 small Red onion, chopped 1 Serrano chile, seeded and finely chopped ¼ c Fresh cilantro, chopped 2 Tbsp Fresh oregano, chopped 2 Tbsp Extra Virgin Olive Oil Salt 3 large Bell peppers In a medium bowl, combine the black beans, tomato onion, chile, cilantro and oregano. Stir in olive oil, season with salt. Slice off top third of each bell pepper. Discard stems and finely chop the remaining flesh from tops; add to the bean mixture. Keeping the bell pepper bowls intact, discard the ribs and seeds. Place the bell pepper bowls on a plate (trim bottoms if wobbly) and fill with bean mixture. Vegan Salad 2 cups pumpkin, cubed 1 onion, sliced finely 2 eggplants 1 cup cherry tomatoes, quartered 2 zucchinis 3 cups baby spinach leave Dressing Juice 1 lemon 1 garlic clove, minced 3 Tbsp. extra virgin olive oil Salt and pepper to taste Preheat oven to 200ºC. Arrange the pumpkin on a baking tray, prick the eggplant and zucchini with a fork, and bake for 45-60 minutes, until the pumpkin is tender, and the eggplants and zucchinis are soft inside. When they are cool enough to handle, slice them down the middle and scoop out the flesh. Roughly chop the cooked eggplant and zucchini and set aside. In a large bowl, mix the sliced onion, cherry tomatoes and spinach leaves together. Gently toss through the cooked pumpkin, eggplant and zucchini. Whisk together the dressing ingredients and drizzle over just before serving. Flatbread ¼ c Coconut flour ¼ c Oat flour ¼ c Almond flour 5 Tbsp. Unsweetened almond milk Sprinkle of Mrs. Dash seasoning ½ tsp. Baking powder 1 egg Preheat oven to 425°F. Form dough. Section into 4 balls (2 if you desire larger pieces). Roll out between sheets of parchment paper on a baking sheet until ¼ inch thick. Discard top sheet and bake 10-15 minutes. 49 | P a g e Ratatouille’s Ratatouille As envisioned by Smitten Kitchen ½ onion, finely chopped 2 garlic cloves, very thinly sliced 1 cup tomato puree (such as Pomi) 2 tablespoons olive oil, divided 1 smallish zucchini 1 smallish yellow squash 1 longish red bell pepper 1 small eggplant (my store sells these “Italian Eggplant” that are less than half the size of regular ones; it worked perfectly) Few sprigs fresh thyme Salt and pepper Preheat oven to 375°F. Pour tomato puree into bottom of an oval baking dish, approximately 10 inches across the long way. Drop the sliced garlic cloves and chopped onion into the sauce, stir in one tablespoon of the olive oil and season the sauce generously with salt and pepper. Trim the ends off the eggplant, zucchini and yellow squash. As carefully as you can, trim the ends off the red pepper and remove the core, leaving the edges intact, like a tube. On a mandolin, adjustable-blade slicer or with a very sharp knife, cut the eggplant, zucchini, yellow squash and red pepper into very thin slices, approximately 1/16-inch thick. Atop the tomato sauce, arrange slices of prepared vegetables concentrically from the outer edge to the inside of the baking dish, overlapping so just a smidgen of each flat surface is visible, alternating vegetables. You may have a handful leftover that do not fit. Drizzle the remaining tablespoon olive oil over the vegetables and season them generously with salt and pepper. Remove the leaves from the thyme sprigs with your fingertips, running them down the stem. Sprinkle the fresh thyme over the dish. Cover dish with a piece of parchment paper cut to fit inside. (Tricky, I know, but the hardest thing about this.) Bake for approximately 45 to 55 minutes, until vegetables have released their liquid and are clearly cooked, but with some structure left so they are not totally limp. They should not be brown at the edges, and you should see that the tomato sauce is bubbling up around them. Roasted Brussel Sprouts Fresh Brussel spouts Braggs Apple Cider Vinegar Braggs Liquid Aminos Pepper Preheat oven to 400°F. While oven preheats, wash and trim brussel sprouts taking off ends and any bad leaves. Boil brussel sprouts in water for 2-3 minutes. In a Ziploc bag, add brussel sprouts, vinegar, liquid aminos and a dash of pepper. Shake until evenly coated, then transfer to a glass baking dish. Bake uncovered for 30-45 minutes, stirring / shaking periodically (every 5 minutes) for even browning. 50 | P a g e Sweet and Spicy Kale Chips 2 large bunches kale, stems and inner ribs removed 1 small lime, juiced 2 tablespoons creamy almond butter 1 tablespoon applesauce 1/2 to 1 teaspoon crushed red chili flakes 1/2 teaspoon Herbamare (or other low salt seasoning) Preheat oven to 250° F. Use a knife to cut the tough inner rib that runs lengthwise through the center of each kale leaf. Then cut the kale into large pieces. In a small bowl, whisk together the remaining ingredients. Place the kale into a large bowl (or two) and pour the mixture over the kale. Use your hands to gently massage the mixture in, coating each leaf. Use one very large cookie sheet, or two med sized sheets and distribute the kale evenly so that it is in one layer. Bake for about 40 mins, removing the pans every so often to stir and flip the leaves. This should be done 2-3 times during cooking. Chips are done when they are crisp and dry. Let cool, then serve. Guilt Free Cheese Nips 1 c Oat or Amaranth flour ¼ c Nutritional yeast 2 ½ Tbsp. Coconut oil 5-6 Tbsp. Water, room temp Preheat oven to 350°F. Blend dry ingredients, add coconut oil to form paste, then add water until forms dough. The dough will be tough, keep working it. Roll between two sheets of parchment paper on a baking sheet to ¼ inch thick. Remove top sheet of parchment paper and bake for 16-18 mins. Break apart into crackers when cooled. Advocare Chutney 1 Mango 1 Avocado 1 green apple 1 c pineapple chunks ¼ c Fresh Cilantro ½ c Strawberries ¼ c red onion 2 Tbsp. Lemon juice Chop fruit into bite size pieces. Chop cilantro and onion. Mix all together and toss with lemon juice. A great side for fish meals. 51 | P a g e Cauliflower Wraps www.empoweredsustenence.com ½ head Cauliflower, cut into florets 2 eggs or 1 egg + 1 egg white ½ tsp curry powder ¼ tsp Salt Preheat oven to 350°F and line two baking sheets with parchment paper. In a food processor, pulse the cauliflower florets until they form a crumb-like texture. Place the crumbs and ¼ c water in a saucepan with a tight fitting lid. Cook on medium high heat for 8 minutes, until tender. Drain cauliflower in a sieve, then transfer to a clean kitchen towel. Firmly squeeze any excess water from the cauliflower. In a bowl, stir together the cauliflower and remaining ingredients. Form two thin circles on the parchment-lined baking sheets. With a spatula, press down the “dough” so it forms a thin layer. Keep the wraps compact – there should be no parchment showing through the mixture in any area of the wrap. Bake for about 17 minutes until dry and pliable. Gently remove to a wire rack and cool. Optional: substitute 1 minced garlic clover and ¾ tsp dried herbs for the curry powder. Cauliflower “Rice” 1 head cauliflower Cut cauliflower into florets. Pulse in food processor until the consistency is crumbly and resembles “rice.” Toast in cast iron skillet with a small amount of coconut oil and eat in place of rice. Advocare “Corn” Nuts 1 can Organic garbanzo beans No Salt Seasoning of choice Preheat oven to 400°F. Rinse beans well, then pat dry. Peel skins (sounds labor intensive, but they slip off easily, max 5 minutes effort). Spread beans on a baking sheet and sprinkle with No Salt Seasoning of choice (such as Mrs. Dash Spicy). Bake, shifting / flipping periodically for 25-35 minutes. Beet Bok Choy Pepper Slaw 1 Beet 2 Baby Bok Choy ½ Jalapeno pepper 2 small Sweet red peppers 1 small bunch Cilantro ¼ small Red onion Flash boil beet for approximately 5 minutes. Pulse together with all other ingredients. Shown served over baked fish. 52 | P a g e Happy Advo Granola 2 Tbsp. coconut oil or Addams PB 2 c sliced almonds ½ c raw pecans, chopped ¼ c raw walnuts ¼ c raw pepitas (pumpkin seeds) ¼ c chia seed ¼ cup hemp hearts ¾ c natural coconut, shredded ¼ c natural coconut, finely shredded (optional) ¼ c raw coconut nectar pinch sea salt 1 c small cut up apple 1 c blueberries 1 vanilla bean, seeded 1 ½ tsp. cinnamon 1 ½ tsp. pumpkin pie spice Melt coconut oil or Addams PB in a large skillet over low heat. Add almonds, pecans, walnuts, pepitas, seeds and coconut to the skillet. Drizzle with raw coconut nectar. Cook over medium heat until the nectar and oil or PB cling to the nuts and begin to "boil". Add remaining spices and fruits to the skillet. Stir to coat. Dump everything onto a large piece of parchment paper. Allow to air dry and cool for up to an hour. Transfer to an airtight container. Suggested serving as a layer in Protein Parfait. Blueberry, Strawberry & Jicama Salsa 1 c fresh blueberries 1 c diced strawberries 1 c diced jicama 1/3 c chopped cilantro ¼ c finely chopped red onion 2 Tbsp. finely chopped jalapeno pepper, stemmed and seeded Juice of 1 large lime In a medium bowl, combine blueberries, strawberries, jicama, cilantro, red onion, jalapeno, and lime juice. Stir until well combined. Season with salt, to taste. Serve with tortilla chips at room temperature or chilled. A fresh and fruity salsa with a nice crunch! Perfect for the 4th of July...or any summer day! Note-this salsa is also great with grilled fish or chicken. But it is best eaten the day it is made. Asian Cabbage Salad 1/2 head of cabbage, shredded 1/4 cup PLUS 2 tablespoons apple 1/2 head of red cabbage, shredded cider vinegar 3 green onions, chopped 1/4 cup coconut aminos 3/4 cup slivered almonds 1 teaspoon stevia 3 tablespoons roasted sesame seeds black pepper to taste 1/4 cup sesame oil In a large bowl, add the cabbages, green onions, and almonds. When adding the sesame seeds, slightly crush them between your fingertips (this releases more flavor). Mix everything together. In a small bowl, whisk together the remaining ingredients. Pour over the salad and mix until the cabbage is well coated. Taste, and adjust seasonings as needed. Creamy Cucumber Salad 53 | P a g e Cucumber, sliced thin Onion, sliced thin Fresh parsley, chopped 1/3 c Mayonnaise (olive oil, Veganaise or homemade) Salt, pepper, garlic powder Splash of vinegar or lemon juice Place cucumber, onion and parsley in a bowl. Add mayo, stir gently. Monitor and add mayo if needed until cucumber slices are lightly coated. Add a splash of vinegar or lemon juice, sprinkle in seasonings. Stir, taste, and adjust seasonings. Coconut Flour Tortillas ¼ c Coconut flour 8 Egg whites ¼ tsp. Baking powder 1 tsp. Garlic powder 1 tsp. Chipotle chili powder ½ tsp. Cumin 2 Tbsp. ground Flaxseed meal ½ c + 2 Tbsp. Water Heat nonstick skillet over medium high heat and mix together all ingredients with a whisk until there are no lumps. Oil skillet with coconut oil and spread 3 Tbsp. of coconut mixture onto skillet – use back of the measuring spoon or a spatula to get it thin – and wait for the bottom of the tortilla to brown. Carefully slip to brown the other side – they rip easily. Remove to cool on a wire rack. These can be made ahead and refrigerated. Spices may be altered for difference recipes, eg cinnamon for sweet. Spicy Quinoa Stuffed Avocado 1 Avocado (per person ½ c Quinoa 1 can Black beans, rinsed ½ Red pepper, chopped ½ Red onion, chopped ¼ c Cilantro, chopped 1Tbsp. Taco seasoning 1 c Cashews, soaked for at least 2 hours 1 tsp. Apple cider vinegar 1 tsp Agave (optional) Dash of salt Rinse quinoa well, then place in a sauce pan and toast for about two minutes or until it smells “toasty.” Add one cup of water or vegetable broth and bring to a boil. Once boiling, reduce heat to simmer and cover. Mix black beans, chopped pepper, onion and cilantro with taco seasoning. Once quinoa is cooked, add to vegetable and chill. Drain cashews and place in a blender. Add ¼ c water, apple cider vinegar, agave, and salt then blend. Add small amounts of water until the mixture is silky and smooth. Once desired consistency is reach, transfer to a bowl and chill. To assemble avocados, cut in half removing pit. Fill with quinoa mixture, top with cashew mixture, garnish with cilantro. 54 | P a g e Cauliflower Mashed “Potatoes” 1 head Cauliflower ¼ c Coconut milk Minced Garlic 1-2 Tbsp. Earth Balance Butter Preheat oven to 350°F. Core and chop cauliflower. Place in a baking dish and season with garlic and a dash of salt. Bake approximately 15 minutes. Transfer to a large mixing bowl, add coconut milk and butter, then mash or blend until desired consistency. Gluten Free Lemon Pasta 1 12oz box Gluten Free Penne pasta 1 lb thin Asparagus or Broccoli Olive Oil 1 lg Lemon ½ c Veganaise 2 Tbsp. fresh Parsley or Cilantro, chopped 1 Tbsp. fresh Mint, chopped 2 tsp. fresh Dill, chopped 2 tsp. fresh Marjoram, chopped Sea Salt & Black Pepper Cook penne per package instructions and drain. Place noodles in large bowl and drizzle in olive oil, then toss lightly to coat. Squeeze in lemon juice and add Veganaise. Cook veggie of choice and add to pasta with herbs, salt and pepper to taste. Quinoa Tabouleh 2 c dry Quinoa 1-2 bunches fresh Parsley 1-2 bunches fresh Mint ½ Onion, chopped 1 Tomato, chopped 6 Tbsp. Lemon Juice 6 Tbsp. Extra Virgin Olive Oil ½ tsp. Mrs Dash Dash Salt Cook quinoa according to package instructions, fluff and set aside to cool. Chop finely parsley and mint. Shake together lemon juice, olive oil and seasonings. Stir all ingredients together, adjust lemon juice to taste, and enjoy as a complete protein, carbohydrate side. 55 | P a g e Dips and Sauces: Marianne Ames Bomb.com Hummus 1can garbanzos drained 2 green onions or red! 3 cloves garlic About 3 Tbsp. sunflower seed butter Juice of 1/2 lemon Sea salt & Pepper Blitz in food processor. Drizzle in sun nut butter to desired consistency. Marianne Ames Sundried Tomato Pesto 1 cup fresh basil 1/2 cup sundried tomatoes 1/4 cup walnuts 2 cloves garlic Juice of a lemon A pinch of red pepper flakes 1/2 tsp sea salt 1/4 cup oil from the sundried tomatoes Process until desired consistency in food processor or blender. Asparagus Pesto Recipe 2 small bundles asparagus stalks (about 24), tough ends removed, chopped; 12 tbsp olive oil; 8 tbsp chopped walnuts; Sea salt and freshly cracked black pepper to taste; In a small saucepan over a medium-high heat, bring some water to a boil. Add the chopped asparagus. Cook until slightly tender, about 1 to 2 minutes. Remove from heat and strain the excess water by pouring into a colander. At the same time, run cold water over the asparagus to completely stop them from cooking. Do this for a minute or two, until they are cold. This process helps to keep the asparagus crispy instead of mushy. In a small blender combine the asparagus with the remaining ingredients. Blend until you achieve a desired texture. Store in a sealed jar in the fridge when not using. Cilantro Lime White Bean Hummus 1 (15 oz.) can of cannellini beans, drained and rinsed 1 clove garlic, minced 1/4 cup fresh cilantro 1 tsp. lime zest 1 Tbsp. lime juice 1/3 cup olive oil Salt & pepper to taste Combine beans, cilantro, lime zest, lime juice and garlic in your food processor and blend until mixed. With the processor on, stream in olive oil until hummus reaches desired consistency; salt and pepper to taste. 56 | P a g e Garlic Mayonnaise 2 eggs at room temperature 1/2 teaspoon sea salt 1 teaspoon Dijon mustard 2 cloves minced garlic 2 tablespoon freshly squeezed lemon juice 2 cups light olive oil pepper to taste Warm the eggs, if need be, by placing them in a bowl of warm water for about five minutes. Crack the eggs into a blender or food processor and add salt, mustard, garlic, lemon juice and 1/2 cup of the oil. Blend the ingredients at medium speed. With the machine still running begin to add the rest of the oil, drops at a time in the beginning and then in a fine, steady stream. At some point the mayonnaise “takes”. It thickens and becomes whiter. Watch closely, this is usually the signal to stop blending and adding oil. If you continue to blend, the mayonnaise will get runny and stay that way. In that event, use it as a salad dressing and start over again to get the mayonnaise you want. Test for salt and pepper. Make the necessary adjustments. Transfer the mayonnaise to a serving dish or glass refrigerator container with a tight-fitting lid. A pint canning jar serves this function quite well. Raw Cashew Dip (Cashew Crack) 1 c Raw Cashews ½ c Water ½ tsp. Lemon juice ½ tsp. Onion powder 2 tsp. Mrs. Dash Seasoning Process in blender or food processor until smooth, enjoy with raw veggies (Contains: Healthy Fat) Zucchini Hummus 2 medium zucchini, peeled and chopped ¼ cup Braggs Liquid Amino ⅓ cup lemon juice ⅓ cup olive oil 3 garlic cloves 1½ teaspoons cumin Sea Salt & pepper Combine all ingredients in the base of a food processor, and process until smooth. Peanut Sauce (for chicken or veggies) 4 T. natural peanut butter 4-8 T. very hot water 4 t. grated or crushed ginger (not powdered) 2 T. lemon/lime juice 2 t. Bragg’s liquid aminos 1/4-1/2 t. cayenne Whisk together, adding hot water in increments to desired consistency. 57 | P a g e Mondo Bizarro Pesto Several large handfuls of baby spinach Several handfuls of fresh basil, leaves only Any leftover tomatoes 1 15oz. can of diced tomatoes, tomato puree or no sugar tomato sauce 1-3 cloves of garlic depending on your taste 2 Tablespoons of olive oil In a food processor, combine all ingredients, then puree until smooth. Serve raw or warmed over veggies, chicken or grain. A great way to use up aging spinach, basil and tomatoes! Ranch Dressing From paleotable.com 1 c Mayonnaise (Olive oil or homemade) 1 c Coconut milk 2 Tbsp Fresh dill, finely minced 1-2 cloves Garlic, smashed and ground to a paste 1 tsp Apple cider vinegar Sea Salt, to taste Freshly ground pepper, to taste Combine mayonnaise, coconut milk, and vinegar in a medium bowl, whisk to combine. Add dill and garlic and whisk to combine. Season with salt and pepper. Homemade Taco Seasoning 1 TBSP chili powder ½ tsp paprika ¼ tsp garlic powder 1 ½ tsp ground cumin ¼ tsp onion powder 1 tsp sea salt ¼ tsp crushed red pepper flakes 1 tsp black pepper ¼ tsp dried oregano Mix all ingredients together and store in an air tight container at room temp. Lemon Tahini Dressing ¼ c Lemon juice 3 Tbsp Oil 2 Tbsp Sesame tahini 1 Tbsp Braggs’ liquid aminos 1 Tbsp water 1 clove Garlic 1 pinch salt and pepper Combine all ingredients in blender, process until smooth. Store in airtight plastic bottle, shake before using. Thai Style Peanut Sauce 58 | P a g e From SheSimmers.com 1 can TJ Light coconut milk ¾ c creamy Addams peanut butter 2 oz Green curry paste ½ c Water 2 Tbsp vinegar Agave Syrup to taste Mix all ingredients together in small sauce pan. Bring to a gentle boil over med heat, whisking constantly. Let mixture simmer 3-5 mins over low. Peanut sauce will keep in glass jar for weeks in the refrigerator. Rather than store bought curry paste, try Green Curry Paste Advo Ketchup 6 oz Tomato Paste 1 Tbsp. raw Apple cider vinegar 1 Tbsp. Water 1 Tbsp. Garlic powder 6 drops Stevia Blend all ingredients and serve. May substitute fresh garlic for the powder and omit the Stevia. Pear Salad Dressing Vinaigrette 1 Pear, peeled 1 Tbsp. Apple Cider Vinegar 1 tsp. Dijon mustard 1 clove garlic 2 Tbsp. Olive Oil Place all ingredients in blender, food processor or Magic Bullet and blend until smooth. Very good on green salads that include fruit. Green Curry Paste 10 Jalapeno peppers 5 Green Thai Chili peppers ½ c sliced Cilantro / Coriander root or stems 8 Garlic cloves ¼ c Shallots or purple onions, chopped ¼ c Lemon Grass / Citronella, chopped 5 thin slices Fresh Galangal or 1 tsp. dried Galangal powder 1 tsp. Cumin 1 tsp. Shrimp paste Combine all ingredients in a blender or food processor and process until smooth. Suggested storage is to freeze in an ice cube tray, then transfer to an air tight container and freeze for up to one year. Optional: For a less spicy curry, deseed and devein a portion or all of the peppers. Possible substitutions for shrimp paste: Coconut Aminos or 1 fillet anchovy. May be used to make Thai Style Peanut Sauce 59 | P a g e BBQ Sauce 1 c beef stock 1 tsp. ground cayenne pepper 1 (6 ounce) can tomato paste 1 tsp. ground black pepper ¼ c shallot, minced 1 tsp. prepared horseradish 1 Tbsp. Dijon mustard 1 tsp. red pepper flakes 3 cloves garlic, minced ½ tsp. salt 2 Tbsp. apple cider vinegar *optional 1 tsp. coconut nectar 1 tsp. ground cumin Mix beef stock, tomato paste, shallot, Dijon mustard, garlic, apple cider vinegar, cumin, cayenne pepper, black pepper, horseradish, red pepper flakes, and salt in a saucepan over medium heat. Bring to a simmer, stirring until mixture is well combined. Reduce heat to medium-low, cover, and simmer until slightly thickened, 15 to 20 minutes, stirring frequently. Optional: Add fresh blended / crushed pineapple for a sweeter taste. Roasted Pepper, Garlic and Pepitas Hummus 6 small Sweet Red and Yellow Peppers, Roasted 2 cloves Garlic, roasted 1/3 c Pepitas 1 can Garbanzo beans 1 lemon or lime Seasoning blend of choice Add pepitas to food processor and pulse to make pumpkin seed butter (May sub premade sunnut butter or tahini). Add drained, rinsed garbanzo beans with hot roasted peppers and garlic. Continue to pulse, if done while peppers are still hot, with some of their liquid, it should pulse nicely without additional oil. Add juice of one lemon or lime, season with sea salt and pepper or the seasoning blend of your choice. Pulse until desired consistence, garnish with pepitas. Creamy Avocado Dressing 1 Avocado 3 Tbsp. Olive Oil 1 Tbsp. Lemon juice ½ c Water ¼ tsp. Celtic Sea Salt ¼ tsp. Black Pepper Place avocado, olive oil, lemon juice and water into food processor. Puree until smooth, then blend in salt and pepper. Serve over green or chopped salad. Optional: add cilantro, sub lime for lemon, add roasted chilies. 60 | P a g e Marinara 1 Large onion, chopped 3-6 cloves garlic, minced 2 lbs low sodium chicken sausage, 2 lrg cans diced tomatoes 2 lrg cans crushed tomatoes 1 can water 2-4 bay leaves Dried or fresh Italian herbs to taste Sauté onion and brown chicken sausage. Add all to large stock pot and simmer on low for most of a day. Suggested herbs: 1 Tbsp each of Oregano and Parsley. Green Goo 1 Avocado 1 Lime, juiced 1 Lemon, juiced ¼ c Olive Oil 3 Tbsp. Vinegar Red Pepper Flakes Salt, pepper to taste In a blender or food processor, combine all ingredients. Can be used as a salad dressing, or recommended as a dressing on taco lettuce wraps. Caulif-redo Sauce From Cupcake OMG 1 head Cauliflower, cored and chopped into large chunks 2 Tbsp. Olive Oil 1 Shallot, minced 1 c Chicken broth ¼ c Canned Coconut milk Salt & Pepper to Taste Pinch nutmeg Steam cauliflower until fork-tender. While cauliflower steams, heat olive oil over medium low heat in a small pot. Add shallot and sauté for a few minutes, then add chicken broth and heat through. Add cauliflower, shallot / broth mixture and remaining ingredients to a blender. Blend until smooth and creamy. Add more coconut milk if needed. Serve over anything. Cauliflower Alfredo Sauce 1 head Cauliflower 2 c Almond Milk 2-3 cloves Garlic Pepper to taste Basil to taste Bring large pot of water to boil. Clean head of cauliflower and cut into floret. Add to boiling water and boil 15 minute or until very tender. Put almond milk into blender, add cauliflower pieces, garlic, pepper and basil. Blend on high until very smooth. Transfer sauce to pan, adjust seasonings and heat 2-5 minutes stirring frequently. Enjoy over meat, veggies, or gluten free noodles. 61 | P a g e Red Enchilada Sauce 4 Ancho Chiles 3 Arbol Chiles 1 Tomato ½ White Onion 2 cloves Garlic ½ tsp. Oregano 1/8 tsp. Cumin Sea Salt & Pepper to taste 3 c Water Remove the seeds and stems from the chiles. Tear them into pieces, then sauté with the onion and garlic at medium-low heat for 5 mins (or until fragrant). Bring the water to a boil and add the chile mixture and tomato (roughly chopped0. Reduce heat and cook for 15 mins. Transfer to a blender or food processor and puree with oregano and cumin until smooth. Heat for another 15 minutes. Strain if desired. Sarah Griepp’s Super Sauce Veganaise Parsley or Cilantro, chopped 3-4 cloves Garlic, minced Unsweetened Coconut Milk Use any jar with a tight fitting lid. Fill jar ¼ of the way with Veganaise. Add a handful of chopped parsley or cilantro and minced garlic (adjust to taste) then fill the jar with coconut milk. Shake and enjoy! Best results if you let it chill in the refrigerator for the flavors to incorporate. Misty’s Green Spaghetti Sauce 2 Roma Tomatoes 3 cloves Garlic Handful spinach Splash Apple Cider Vinegar Blend all ingredients, then simmer to heat. World’s Best Caesar Salad Dressing 1/2 cup of minced garlic 1/4 cup Red Wine vinegar 3/4 cup Grey Poupon 1 1/2 cup of olive oil In mixer or food processor, add garlic, vinegar and Grey Poupon. While mixing, drizzle in olive oil. Adjust garlic to taste. 62 | P a g e Desserts and “Sweets” Chocolate "Ice Cream" 1 over-ripe, frozen banana blended with 2 tbsp nut butter, cinnamon, and a tsp cocoa powder. (Added a lil water to help it blend) No Bake Protein Cookies 4 scoops Muscle Gain ½ tsp stevia 1 ½ c Oats ¾ c Nut butter 1 tsp Pure Cocoa 1/8 tsp Natural sea salt 1/8 tsp Cinnamon Moisten spoon with water or coconut milk. Mix all ingredient together, spoon cookies onto wax paper or parchment paper to harden. Double Chocolate Pudding 1 1.4 oz package sugar free Instant Chocolate Pudding mis 2 1.46 oz packets of Chocolate Muscle Gain 1 ½ c Cold Water 2 Tbsp. slivered almonds or chopped macadamia nuts, toasted Combine all ingredients in mixing bowl. Beat with wire whisk 2 mins. Pour into serving dishes, top with nuts. Chocolate Mocha Muffin 1 packet Chocolate Mocha MRS 2-3 Tbsp water Place MRS powder in a ceramic coffee mug. Mix with water until consistency of pancake batter. Microwave for 60 seconds. Place on plate – it should pop right out of the mug. Can use Vanilla, Berry, Chocolate, or Orange Cream MRS. Coconut Milk Whip Cream 1 can full fat coconut milk 1 tsp vanilla extract 1/8 tsp cinnamon or freshly grated nutmeg Refrigerate can of coconut overnight (or at least 2 hours). Open can and scoop out thickened coconut cream on top of can into a med bowl. Drink coconut water at bottom, save, or discard. Add vanilla and cinnamon if desired, and whip coconut cream with a whisk until it begins to thicken. Add pureed fruit to try Jeanette’s Advocare Birthday cake recipe! Lasts about 3 days in the fridge, but will need a stir. 63 | P a g e Low Sugar Coconut Almond Macaroon Cookies 2/3 c slivered almonds 1 ¼ c Shredded unsweetened coconut ½ c Splenda or Stevia-in-the-Raw Granulated Sweetener Pinch salt ¼ c Coconut yogurt 2 egg whites 2 tsp vanilla Preheat oven to 350°F. Line baking sheet with parchment paper or use a silicone baking mat. Use a small food processor or the bowl attachment for an immersion blender to chop the almonds, just until they are ground but still a little chunky. Put the ground almonds, shredded coconut, Splenda or Stevia, and salt into a mediumsized bowl and mix together with a spoon. Separate 2 eggs to get 2 egg whites. (Save the yolks for something else or discard.) Add egg whites, fat-free Greek yogurt, and vanilla to the dry mixture and blend together with a spoon until the ingredients are well-combined. Scoop out dough one tablespoon at a time and form into a round ball, then place on the baking sheet about 2 inches apart. (I used a metal tablespoon, which worked well.) Use a fork to press each ball down into a cookie slightly less than 1/2 inch thick. (The cookies don't spread out much, so don't worry about that.) I also used the fork to press the edges together because the batter is rather crumbly. Bake cookies until they are well set and starting to get nicely brown on the edges, about 30-32 minutes. (This was quite a bit longer than the cooking time in the original recipe, but I liked the brown edges. If you want a lighter cookie, take them out sooner.) Trish Garney’s Oatmeal Cookies 2 Bananas 1 c Oats Preheat oven to 350°F. Smash bananas, and mix in oats. Prepare baking sheet with parchment paper. Form dough into cookies, place 1-2 inches apart on prepared baking sheet. Bake for 15 mins. “Sweet” Apples Apple(s) Lemon juice Orange juice Thinly slice apples. Place in bowl and cover with lemon juice and orange juice (mixture to taste). Soak apples for up to 2 hours, then enjoy. 64 | P a g e “Almond Joy” Bars Base: ½ c Coconut oil ½ c Almond butter ¼ c Granulated sweetener 6 Tbsp Cocoa or Carob powder Coconut Topping: 1 2/3 c unsweetened Coconut flakes 7 Tbsp Coconut oil 1/3 c Granulated sweetener 1 ½ tsp vanilla 3 Tbsp Agave, date, or Brown rice syrup 1 tsp Vanilla ¼ tsp additional flavoring (such as coconut) 2 tsp Arrowroot powder Almond halves or slices Melt oil and nut butter over low heat. Stir in carob and granulated sweetener. Combine thoroughly. Mix in remaining base ingredients, except vanilla. Stir continuously until the mixture slightly thickens, then remove from heat. Stir in vanilla. Pour mixture into an 8x8 pan and place in the freezer to harden. Melt oil in a small plan and stir in coconut flakes. Add remaining topping ingredients. Simmer and stir until it thickens. Once chocolate base has hardened, gently smooth coconut mixture over top. Layer almonds over the top, and place bars back into freezer until hardened. Slice into bars and enjoy! May need to thaw before slicing. Store in refrigerator. Naturally Colored Dairy-Free Easter Fudge 2 c Coconut oil 1 c Nut or seed butter ½ c sweetener For Green: ½ c Dried parsley flakes For Purple: ¾ c Blueberries For Pink: 1 c finely chopped beets 2 tsp Vanilla ¼ tsp Salt Melt coconut oil in small saucepan. Add remaining ingredients to blender or food processor, add coconut oil and process until smooth. Pour into an 8x8 baking plan and freeze until solid. Alternatively, hand shape fudge on a baking sheet into whatever shape or thickness desired. Store in refrigerator or freezer to prevent softening. 65 | P a g e Healthy Pumpkin Spice Cookies 2 c Organic raw whole rolled oats 8 oz organic mashed pumpkin (canned ok) 1 sm ripe Banana 1/3 c sliced Almonds 3 Tbsp ground Flax seeds 3 Tbsp Agave syrup 1 ½ tsp Cinnamon ¼ tsp fine Sea salt Preheat oven to 350°F. Lightly spray a baking sheet with no calorie cooking spray. Combine pumpkin, banana, agave, spices and salt in a large mixing bowl and mix with a hand mixer on high until mostly smooth, about two minutes. Fold in oats, almonds and flax using a large wooden spoon until mixture is uniform. Form 6 large cookies and bake for 14-16 mins or until set. The cookie will stay soft, but hold together well. Coconut Sweet Potato Bites 2 c Shredded raw sweet potatoes 1 c Shredded coconut ½ c Coconut flour ½ c Tapioca, Arrowroot, or Oat flour ½ packet Vanilla MRS 1 tsp. Sea salt ½ c Chopped pecans ¼ c Almond milk ½ c Almond butter ¼ c Coconut oil 1 tsp. Vanilla extract ¼ tsp. Coconut extract (optional) 2 eggs Preheat oven to 350°F. Line 2 cookie sheets with parchment paper. In large bowl, combine sweet potatoes, coconut, flours, salt and chopped pecans. In a food processor puree together the coconut oil, almond milk, and almond butter and puree until smooth. Add almond butter mixture to the dry mix, along with vanilla, coconut extract and eggs. Stir dough together until well combined. Scoop out dough into balls about 1 ½ in diameter. Flatten out to approximately 3” disks. Bake 12-15 mins until firm but not too hard or crispy. 66 | P a g e Black Bean Brownies 15 oz can Black beans, drained & rinsed well ½ c Oats ¼ c Coconut Oil 1 Scoop Chocolate Protein powder (MG / MRS) 15-20 drops liquid Stevia 3 Tbsp. Unsweetened Cocoa powder (2Tbsp Cocoa if using Chocolate Protein powder) 1 Tbsp. Baking powder Preheat oven to 350°F. Add all ingredients to food processor and pulse until smooth. Bake in a greased 8x8 pan or muffin tins for 15-20 minutes. Optional – add nuts or coconut flakes. As pictured with chocolate chips for non-Advo kids. Peanut Butter Protein Fudge 1/3 c Coconut Oil ¾ c Clean Nut Butter (peanut, almond, sun nut) 2 scoops MG or 1 MRS 6-8 drops Stevia Pulse all ingredients in food processor. Line 9x5 baking pan with parchment paper, and spread in fudge. Freeze 30 mins. Cut and die happy. Pictured with Vanilla MG, but experiment with Chocolate as well. Optional additions: unsweetened coconut flakes, slivered nuts. Protein Buff Bites ½ c Oats 2 egg or ½ c egg whites 1 scoop Chocolate MG (or MRS) 1 Banana 1 Tbsp. Flax meal or oil 1 Tbsp. Chia seeds ¼ c Unsweetened shredded coconut Preheat oven to 375°F. Mix all ingredients. Prepare muffin tin with paper liners, or grease with coconut oil. Bake 10-15 mins. Optional ingredients and substitutions: add blueberries, strawberries, or nuts. Substitute ½ c applesauce or 1 small or ½ med/lrg avocado and increase Stevia. 67 | P a g e Fit Girl Protein Bites with Hemp Hearts ½ c Hemp Hearts 1 packet Vanilla MRS or scoop MG 1 Tbsp. Flax meal 2 eggs 1 Tbsp chia seeds ½ c Berries of choice ¼ c Shredded unsweetened coconut Preheat oven to 375°F. Mix all ingredients. Prepare muffin tin with paper liners, or grease with coconut oil. Bake 10-15 mins. Coconut on top or mixed in, or both. Frozen Chocolate Coconut Bananas 1 Banana Chocolate MG or MRS Unsweetened coconut flakes Peel banana and cut in half. Mix Chocolate Protein powder with enough water to make it “moussey” then dip banana halves and roll in coconut. Freeze and enjoy! Oatmeal Peanut Butter Protein Cookies 2 Bananas 1/3 c Almond or Peanut Butter ½ c Unsweetened Applesauce 1 tsp. Vanilla Stevia 1 Scoop Vanilla or Chocolate MG 1 ½ c Oats Preheat oven to 350°F. Beat bananas, nut butter, applesauce and Stevia together. Stir in protein powder and Oats. Drop batter onto a cookie sheet and bake 20 minutes. Makes 12-16 cookies. Sweet Potato and Banana Nut Protein Muffins 1 small Sweet Potato 1 ½ Banana 3 Tbsp. Chia Seeds 3 Tbsp. Milled Flaxseed ¼ c Vanilla Protein Powder (1 MRS or 1 s MG) 1 egg 2 Tbsp. Peanut Butter Cinnamon for top 5-10 drops liquid Stevia Preheat oven to 375°F. Peel and flash boil sweet potato, then grate or chop. Mix all ingredients. Prepare muffin tin with papers, coconut oil, or no calorie cooking spray. Bake 20-25 minutes. 68 | P a g e Protein Parfait ½ packet or 1 scoop Vanilla MG ½ c Coconut Yogurt ¼ c Fresh Blueberries ¼ c Fresh Strawberries or Raspberries Combine Muscle Gain and yogurt, mix until smooth. Spoon into parfait glass, layering with berries. Optional – add slivered almonds, or layer with the Happy Advo Granola AdvoCookie Success Cookies 12 Dates, pitted 1 c Almonds ½ c Coconut oil 4 eggs 1 c Applesauce 1 c PB 1 ripe banana 1 c almond milk 1 tsp. real Vanilla ¼ c Hemp hearts 1 c Coconut Flour 1 c Steel cut oats 1 Tbsp. Cocoa 3 lil splenda packets 1 Tbsp. baking powder or Soda Preheat oven to 350°F. Process dates and almonds until finely chopped. Melt coconut oil, and put in mixer with wet ingredients – applesauce, peanut butter, eggs, banana, milk, vanilla then add in date/almond blend. Stir together dry ingredients Hemp Hearts, Coconut flour, cocoa powder, oats, Splenda and baking powder/soda. Stir dry ingredients into wet ingredients then drop cookies onto cookie sheet. They don’t seem to settle or spread much so smosh em with a fork like PB cookies. But you can pack the cookie sheet with em. Bake 15-20 min. Yielded about 75 cookies. Energy Bar 1/3 c dark chocolate cocoa powder 1 ½ c pitted dates 1/3 c ground flax seed 1 tsp. cinnamon ½ c unsalted almonds ½ c unsalted walnuts 1 tsp. vanilla extract ½ c goji berries, cherries 1-2 tablespoon coconut oil Put your pitted dates in the food processor and puree until they're smooth. Add coconut oil, cocoa powder, cinnamon, flax seed, and vanilla. Pulse a few times until they're combined. Add almonds and walnuts and pulse again. Depending on how fine you want the texture of the nuts, be careful not to pulse too many times. Stir in dried berries. Transfer the date mixture to a pan lined with wax paper. Press the mixture down with a large wooden spoon until they're about half an inch thick. Cover with Saran wrap and chill in refrigerator until they're hard. Cut into squares 69 | P a g e Lemon Chia Seed Muffins ½ c Coconut flour 2 Tbsp Chia eds ¼ tsp. baking soda zest from 2 lemons pinch of salt ¼ teaspoon vanilla extract 2 tablespoons lemon juice 1 tablespoon apple cider vinegar ½ cup almond milk mixed with ½ teaspoon liquid stevia 4 eggs ¼ cup coconut oil melted Preheat oven to 350°F. In a medium bowl add coconut flour, chia seeds, baking soda and pinch of salt and mix together thoroughly so the chia seeds and baking soda are combined in the coconut flour well. In another medium bowl crack eggs and add, vanilla extract, almond milk mixed with stevia or honey, melted coconut oil, lemon juice, and apple cider vinegar. Add lemon zest to the dry ingredients you just mixed and pour the wet ingredients into the dry and mix very well until fully incorporated, the mixture has thickened and there are no clumps of coconut flour left. Pour into paper muffin cup lined regular muffin tins or greased muffin tins ¾ way to the top. (I tried greasing my muffin tins and making them and they stuck, but it might just be my muffin tin. I also noticed that foil muffin cups are better than the paper if you want them to not stick at all to the paper and have perfect scalloped edges.) Bake for 20-25 minutes or when pierced with a toothpick and it comes out clean. Pull out of the oven and twist out of muffin tin and place on a cooling rack and let cool for 10 minutes. Raspberry Snack Bars 1 c dried Coconut ½ tsp. Vanilla ½ tsp. Cinnamon pinch sea salt 1 craw walnuts 8 medjool dates, pitted (if using another type of date roughly just under one cup) 1 ½ c frozen raspberries, thawed, drained 4 medjool dates, pitted 1 ½ Tbsp. Chia seeds 1/3 c dried coconut 1/3 c raw walnuts pinch cinnamon pinch sea salt Blend coconut, vanilla, cinnamon, & sea salt together in food processor for 30 to 60 seconds. Add in walnuts, blend. Then add in 8 pitted medjool dates. Press mixture into a wax/parchment lined pan. Set in fridge to firm up. Blend ONLY raspberries and dates until dates are well combined. Pour into a bowl, and STIR in chia seeds. Let set for 15 minutes, stirring on occasion. It will thicken into a nice raspberry “jam”. If not thick enough after 15 minutes, stir in a little more chia until you have the right consistency. Spread over base layer. Pulse topping ingredients together until a nice crumble is formed. Sprinkle over raspberry layer. Set in fridge to firm up. 70 | P a g e No-Bake Pecan Pie Bars 1 c Medjool dates, pitted 1 c raw pecans 1 c unsweetened shredded coconut 1 c Medjool dates, pitted 2 Tbsp. Stevia 2 Tbsp. coconut oil 1 craw pecans 1 Tbps. coconut oil ½ tsp. salt ¼ c water, or more as needed for blending ¼ tsp.fine sea salt 1 c pecans, for toppping Instructions Line an 8″ x 8″ baking dish with plastic wrap, for easy removal of the bars. In a large food processor, combine the crust ingredients and blend until a sticky dough is formed. Press the crust into the lined baking sheet, using your hands or a spatula to smooth it out. *For dark chocolate pecan pie bars, melt 1 cup of dark chocolate chips and pour the melted chocolate over the crust, using a spatula to spread evenly. Place the crust in the freezer to set, while you prepare the filling. For the filling, combine all of the ingredients in a high-speed blender, or food processor, and blend until thoroughly combined. You may need to stop and scrape down the sides, or use a tamper, to keep everything blending smoothly. Adjust sweetness to taste, if necessary. Remove the crust from the freezer, and pour in the filling, using a spatula to smooth the top. Sprinkle the additional cup of raw pecans over the top, and gently press them into the filling for easy serving. Return the bars to the freezer, and allow them to set for at least 6 hours, or overnight, before cutting and serving. Skinny Monkey Cookies 3 bananas 2 cups old-fashioned oats 1/4 cup creamy peanut butter 1/4 cup unsweetened cocoa powder 1/3 cup unsweetened applesauce 1 tsp. vanilla extract Dash of cinnamon (optional) Preheat oven to 350°F. Mash bananas in a large bowl, then stir in remaining ingredients. Let batter stand for approximately 20 minutes, then drop by the teaspoonful onto an ungreased cookie sheet. Sprinkle with cinnamon if desired. Bake 10-12 minutes. Cool completely, then place cookies in a freezer bag. Seal, label, and freeze. 71 | P a g e Coconut Yogurt 3-4 cups coconut milk (approximately two cans) 3 tablespoons tapioca starch (or tapioca flour) OR 1-2 teaspoons gelatin Choose one of the following: One packet direct-set yogurt starter such as Trad-flavored, Mild-flavored, or Vegetal 3 tablespoons Heirloom-style yogurt starter such as Greek or Bulgarian 3 tablespoons yogurt containing live active cultures purchased from the grocery store (ideally an unflavored variety) Heat the coconut milk to approximately 115°F. As the milk cools to 110°F, mix in the thickening agent of your choice. If adding tapioca starch or flour, whisk the starch into a small amount of milk and then mix that portion of milk into the larger portion of milk and mix well to combine. If adding gelatin, sprinkle the gelatin into the milk and mix well. Once the milk has reached 110°F, add the yogurt starter and mix well to combine. Incubate the mixture at 108°F to 112°F for 8 to 24 hours. Please note: coconut milk generally takes a few hours longer to culture than yogurt made with animal-based milk. If a more sour yogurt is desired, culture for a longer period. While a yogurt maker is generally the easiest way to culture thermophilic varieties of yogurt, if you do not own a yogurt maker, here are a few alternative ways to keep the yogurt at the right temperature: Wrap the jar in a dishtowel and put it in an insulated cooler with the cover on. Make an insulated incubator out of a small crock pot by lining it with foam. Put the jar of yogurt inside, put a piece of foam on top, and put the lid on. Turn on the light in an electric oven, then wrap the yogurt in a dishtowel and put it inside the oven. Set the yogurt inside a food dehydrator that has the trays taken out, and that is set for no higher than 110°F. Once the yogurt has set (solidified), allow it to cool for an hour or two until it reaches room temperature. Place the yogurt in the fridge for 6+ hours to halt the culturing process. The yogurt will also thicken further as it chills. 72 | P a g e Tropical Grain-free Quinoa Bars 1 c cooked quinoa* coconut milk ½ c sunflower seeds, ground finely in food processor ½ c almonds, ground finely in food processor ¼ c apricots, chopped into small pieces ¼ c applesauce ¼ c shredded unsweetened coconut 2 tsp. cinnamon ½-¾ tsp. unrefined sea salt 1 egg 1 scoop protein powder 2 tsp. Chia Seeds 2 tsp. flax 2 tsp. hemp *Soak 1 cup dry quinoa overnight in water and either rinse and cook right away or set to sprout for 2-4 days. To cook: Mix with 1 can coconut milk. Bring to a boil, stir, and lower to simmer, covered, for 30 minutes (no stirring). This will make enough for two 9×13 pans of bars. Once quinoa is cooked and ready, simply mix all the ingredients together with a spoon or a mixer, then spread in a greased 8×8-inch glass baking pan. The batter/dough will be rather moist; don’t worry. Bake at 350F for 25-30 minutes until firm to the touch in the center and browning on the edges. Cool completely in the pan, then cut into 16 2×2-inch squares. Store in the refrigerator for up to a week. Apple Chips 2-3 Apples Cinnamon Preheat oven to 200°F. Core and slice apples thin. Layer onto parchment lined baking sheets and sprinkle with cinnamon. Bake one hour, flip, bake another hour. Enjoy! Nicole Marsyla’s Yummy Muffins 4 Bananas 4 Eggs ½ c Almond Butter 4 Tbsp. Coconut oil, melted 1 tsp. Vanilla ½ c Coconut flour 1 Tbsp. Cinnamon 1 tsp. Baking soda 1 tsp. Baking powder Pinch sea salt Preheat oven to 350°F. Mash bananas, eggs, almond butter, vanilla and melted coconut oil together. Mix coconut flour, cinnamon, baking soda, baking powder and sea salt. While coconut oil is still melted, mix dry and wet ingredients together. In prepared muffin tin, fill cups 2/3 way full, then bake 55-60 mins. 73 | P a g e Apple Zucchini Cinnamon “Muffins” 1 small Zucchini 1 Apple 3 Egg whites Vanilla Stevia Cinnamon Preheat oven to 350°F. Prepare muffin tin with liners. Shred zucchini and drain extra water. Chop up apple without core and place zucchini and apple in a blender or food processor. Blend well and add egg whites, stevia and cinnamon to taste. Fill muffin cups 2/3 of the way full and bake 45 minutes. Chocolate Chip Cookies 4 Dates, pits removed 1 ½ c Walnuts ½ c Pecans 1 tsp. Baking soda 1/8 tsp. Salt 2 Tbsp. Coconut oil 1 Egg 1 tsp. Vanilla ¼ c Unsweetened Coconut shreds ¼ - ½ c Dark chocolate chips Preheat oven to 350°F. Grind dates in a food processor until a paste forms, about 40 seconds. Add walnuts and pecans and blend until very finely chopped, about 35 seconds. Add baking soda and salt and pulse a few more times. Melt the coconut oil, with the food processor running, drizzle it into the batter with the egg and vanilla. Stop mixing as soon as egg and oil are blended in. Scrape batter into a bowl and stir in coconut and chocolate chips by hand. The dough will be sticky and wet. Drop 12 portions onto a cookie sheet, then flatten slightly. Bake 15 mins or until nicely browned. Chocolate Chip Cookies 2 3 c Almond flour ½ c Coconut oil, melted 2/3 tsp. Stevia ½ c sugar free Applesauce 2 lg Eggs 1 tsp. Baking soda 1 tsp. Sea salt 1 tsp. Vanilla 1 ½ c Enjoy Life Semi-Sweet Chocolate Chips Preheat oven to 375°F. Line baking sheet with parchment paper. In a small mixing bowl, combine dry ingredients and set aside. In a medium mixing bowl, beat the eggs, applesauce, stevia, eggs and vanilla with a mixer or a wire whisk. Pour wet ingredients slowly into dry ingredients and beat with a mixer or fork until combined. Add the melted coconut oil and continue to blend until combined. Stir in chocolate chips. Drop Tbsp. sized balls of dough onto prepared baking sheet. Bake for approximately 8-10 mins. 74 | P a g e
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