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1 RecipeGuide
IntroductionInthisguideyouwillfindacollectionofdeliciousfatlossrecipesthataredesignedforbothtasteandbodytransformation.Youshouldusethisguideasastartingpointtoembracecookingandmakingfoodsthatultimatelyleadyouclosertowardsyourfatlossgoalandahealthierlifestyle.Themoreyouusetherecipesinthisguideandthemorecookingbecomesahabit,themorepermanentyourprogresswillbecome.Thereare3sectionsinthisguide:MealIdeaReferenceGuide(pg.4)Itisrecommendedtoprintoutthispageanduseitasastartingpoint.Theguideorganizestherecipesinthisbookaccordingtocommonsituationsyoumightencountersuchas“WhatcanIeatforbreakfast?”,“WhatcanImakequickly?”etc.Thatwayifyoufindyourselfinoneofthesesituationsyousimplyreferencethisguideandchoosearecipethatyoulike.Itisrecommendedthatweektoweekyouchoose1or2“CookOnce,EatMultipleTimes”recipestocookonaweekendandhaveforlunchorasleftoversandselectafew“QuickDinnerRecipes”tocookfreshthroughouttheweek.RecipesSortedbyIngredient/TypeofFood(pg.5andonwards)Thisistheusualcookbookbreakdownofrecipessortedbyingredientsandtheparticulartypeoffood.Credits/Sources(pg.76)Someoftherecipesinthisguidehavebeeninspiredbyorborrowedfromawidevarietyofsources.Thissectionliststhesourceswiththeircorrespondingrecipesinthecasethatyouwishtoexplorethemfurtherorlookformorerecipeideas.Inaddition,youwillfindcertainrecipesthathavethisicon:Asrepresentedbythescalethismeansthattherecipeshouldbeeateninmoderation.Sofeelfreetoenjoythembutmakesurenottooverindulgeandeliminateifyouarehittingaweightlossplateau.Intheend,it’simportanttoenjoytheprocess.Learningtocookorchangingthewayyoucooktocreateahealthierlifestyleisn’tgoingtobeahabityougetovernightbutitisworthintheend.Soplayaroundwiththerecipesandmakethemyourown!
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2 RecipeGuide
TableofContentsIntroduction 1MealReferenceGuide 4Breakfast 5 HardBoilEggs&Omelettes 6 EggFrittata 7 AvocadoEggSalad 8 SweetPotatoHash 9 Noflourpancakes 10Smoothies&ProteinShakes 11 CollardsandCucumberSmoothie 12 Kale,CoconutandBananaSmoothie 13 ABCSmoothie 14 SpinachandPineappleSurprise 15 AlmondMochaLatteSmoothie 16Sauces&Dips 17 BlackBeanDip 18 Guacamole 19 HomemadeHummus 20 TartarSauce 21 BasilPesto 22 HomemadeKetchup 23Sides 24 CurryLentilswithBayLeaves 25 Coleslaw 26 EasyGrilledAsparagus 27 BakedSweetPotatoFries 28 CurryVegetables 29Soups 30 TomatoBaconSoup 31 RoastedButternutSquashSoup 32 ChilledCucumberSoup 33Marinades/SaladDressings 34 SweetandSourMarinade 35 The1minHerbedVinaigrette 36 AppleCiderHeat 37 AsianSensation 38 PineappleCurry 39 Balsamicvinaigrette 40 RedWineandLemonVinaigrette
41
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3 RecipeGuide
HealthyCheatDay 42 HoneyRoastedFruit 43 QuickCrunchyPeanutButterGalore 44 MintChocolateAvocadoPudding 45 RawBrownies 46 RawApplePie 47FishRecipes 48 SpicyDijonCannedTuna 49 MayoEncrustedSalmon 50 GrilledSalmon 51 TunaandCabbageSalad 52 SimpleandQuickTilapia 53Chicken/TurkeyRecipes 54 TomatoDijonChicken 55 RedWineChicken 56 StirFryChickenWithGreenBeansAndPineapple 57 GroundTurkeyStuffedBakedPeppers 58 ChickenFajitaSalad 59 SmokedTurkeySalad 60 ChickenandCauliflower 61 QuickChickenCurry 62 AlmondChickenSauce 63Beef/PorkRecipes 64 Chilli 65 GroundBeefLettuceWraps 66 SteakandAsparagusStirFry 67 No-BreadcrumbMeatballsinRedSauce 68 CrockpotPulledPork 69 StirFriedBeefSalad 70 NoPastaSpaghetti 71 PorkandSpinachCurry 72 Jambalaya 73 BunLessBurgers 74 KaleandBeefStew 75SmartCarbsCooking 76SourcesandResources 78
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4 RecipeGuide
MealIdeaReferenceGuideBelowyouwillfindalistofrecipesthathelpanswerthequestion,“I’mhungry,whatshouldIeat?”Itaddressthemostcommoneatingsituations(breakfast,cravings/indulgences,andquick,loweffortrecipes)aswellasalistofrecipesthatyoucanusetocookonceperweekbutcaneatmultipletimesthroughouttheweek(soyoucansavethemforlunchorjustheatupafteralongday).
BREAKFASTIDEAS COOKONCE,EATMULTIPLETIMESMEALSAllBreakfastRecipes(pg.5)AllSmoothie/ProteinShakeRecipes(pg.11)
AllSauces&DipRecipes(pg.17)–useasatoppingoradditionalsidew/steamedvegetablestoaddvarietyandexcitementtosteamedvegetablesAllSoups(pg.30)ChilliGroundBeefLettuceWraps(pg.66)–cookalargebatchandusefreshlettuceleaveswheneatingNo-BreadcrumbMeatballsinRedSauce(pg.68)CrockpotPulledPork(pg.69)Jambalaya(pg.73)KaleandBeefStew(pg.75)CurryLentilswithBayLeaves(pg.25)Coleslaw(pg.26)BakedSweetPotato(pg.28)GroundTurkeyStuffedBakedPeppers(pg.58)ChickenFajitaSalad(pg.59)MintChocolateAvocadoPudding(pg.45)RawBrownies(pg.46)RawApplePie(pg.47)
SNACKSAlistofrecipesandsimplecombinationsnacks.Remember,youshouldbeeatingenoughnottostayhungrybutthisisagoodoverviewofabackup.Freshveggiesw/anyoftheSauces&Dips(pg.17)AllSmoothie/ProteinShakeRecipes(pg.11)AnynutsorseedsinmoderationOlives
INDULGENCERECIPES QUICKDINNERRECIPESEnjoyalloftheseinmoderationandavoidifyouhitaweightlossplateau.AllHealthyCheatDayRecipes(pg.42)AllSmoothie/ProteinShakeRecipes(pg.11)Guacamole(pg.19)HomemadeHummus(pg.20)TartarSauce(pg.21)BasilPesto(pg.22)NoPastaSpaghetti(pg.71)AvocadoEggSalad(pg.8)SweetPotatoHash(pg.9)PaleoPancakes(pg.10)BakedSweetPotatoFries(pg.28)SweetandSourMarinade(pg.35)AsianSensation(pg.38)MayoEncrustedSalmon(pg.50)
GroundBeefLettuceWraps(pg.66)SteakandAsparagusStirFry(pg.57)StirFriedBeefSalad(pg.70)PorkandSpinachCurry(pg.72)BunLessBurgers(pg.74)EasyGrilledAsparagus(pg.27)CurryVegetables(pg.29)SimpleandQuickTilapia(pg.53)SpicyDijonCannedTuna(pg.49)MayoEncrustedSalmon(pg.50)GrilledSalmon(pg.51)TomatoDijonChickenStirFryChickenWithGreenBeansAndPineapple(pg.57)ChickenFajitaSalad(pg.59)SmokedTurkeySalad(pg.60)
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5 RecipeGuide
BREAKFAST
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6 RecipeGuide
HardBoilEggs&OmelettesINGREDIENTS:
Ø Eggs(1–2wholeeggs,andtheresteggwhites;playaroundwithdifferentportionstodeterminehowmanyeggsyouneedtoeattofeelsatisfied)
Ø Cayennepepper(optional)Ø Currypowder(optional)Ø Veggiesforomelettes–mushrooms,peppers,greenonionsetc.(optimal)
DIRECTIONS:
1. Eggsareoneoftheheartiestandeasiestwaysofenjoyingbreakfast.Thisisageneraloverviewofhowtoprepareandcookeggs.
2. HardBoiledEggs:Simplyplaceeggsintoasmallpotofwaterandleaveonhighheatfor20min.Usealargerpotifyou’reboilingabunchofeggstosaveforfuturebreakfastsorlunches.
3. Omelettes:Placeeggsintoabowlandwhisk.Seasoneggsbeforetheygoonthepanwithsalt.Toaddvarietyandexcitementwithyoureggsexperimentwithaddingdifferentspices.Agoodpairingiscurryand/orcayennepepperbutdon’tbeafraidtomixinanyspicesyoulike.Formoreflavorenchancingtryusingdifferentoilstocooktheeggs(i.e.coconutoilwillyieldadifferenttastethanusingbutterorghee)orevencooktheeggsonbaconfat.
4. Chopupveggiesintoveryfinepiecesandsautéonthepanfor2–3minandthenaddtheeggmixtureontop.
5. Togetthebestomeletteshape,simplysearthebottomoftheomeletteonhighheatandthenturntheheatdowntomedium.Continuecookingtheomeletteuntilthetopisjustalittlebutrunnyandyoucaneasilyslideaspatulaaroundthebottom.Atthatpointfliptheomeletteandputtheheatbackontohigh.
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7 RecipeGuide
EggFrittataINGREDIENTS:
Ø 4stripsofbaconØ 4largeeggs,beatenØ 1cupbroccolifloretsØ ½smallyellowonionØ 1smallzucchini,choppedØ 1tsp.chilipowderØ 1tsp.blackpepper
DIRECTIONS:
1. Preheatovento375degrees.2. Beatalloftheeggsinabowl.Setaside.3. Ifyouhaveaskillet(lookslikeacastironpotthatyoucanputintotheovensoitwouldnothave
aplastichandleetc.)doallofthenextstepsintheskilletotherwiseyouwilldothefirststepcookinginapanandtransfertoasmallbakingdish(ceramicworkswell)instep6.
4. Inaskilletorpan,cookbaconovermedium-highheat.Oncethebacongreasehasrenderedsome,addtheonionandbroccoli.Cookuntilonionishasgonetender(itwillhaveatranslucentcolor).
5. Pourtheeggsintothepan.Addthechilipowderandblackpepperandstirforafewturns.Cookovermediumheatuntiltheedgesbegintofirm.
6. Removefromheatandplaceskillet(ortransfertobakingdishifnoskillet)inoven.Cookforanother12–15minutesuntilthefrittataisset.
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8 RecipeGuide
AvocadoEggSaladINGREDIENTS:
Ø 1–3hardboiledeggs(dependingonyourproteinintake,youcanmixandmatchwith2wholeeggsor1wholeegg,2eggwhitesetc.)
Ø 1ripeavocadoØ CherrytomatoesØ 1YelloworRedpeppers(greenareokaytoobutsomepeoplefinditweirdinthiscombination)Ø SaltØ PepperØ ½lemonorlimeØ 1Greenonion(optional)Ø Bacon(optional)
DIRECTIONS:
1. Puteggstohardboilandprepeverythingelse.Easiestwaytoboileggsistofillsmallpotwithhotwater,settimerfor20minandtakeeggsoutafter20min.Alternatively,youcanhavethempreboiledfrombeforetospeeduppreptime.
2. Sliceuppepperintosmallpieces.3. Sliceupgreenonionintosmallpieces(optional)4. Cookupbaconuntilcrispy(optional)5. Scoopoutavocadoandsliceupintocubes.6. Peelhardboiledeggsandplaceinlargebowlwithavocado.7. Withaforkorpotatomasher,masheggsandavocadostogether.8. Pourinsliceduppeppersand/orgreenonions.9. Saltandpeppertotaste.10. Squeezeoflemonorlicejuice.11. Mixalltogetherandsprinklechoppedupbaconpiecesifapplicable.Enjoy!
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9 RecipeGuide
SweetPotatoHashINGREDIENTS:
Ø ¼cupfreshparsleyØ 1smallonionØ 1lb.sweetpotatoØ 1mediumfennelbulbØ 3tbsp.unsaltedbutterorgheeØ ¾tsp.saltØ BlackpeppertotasteØ Driedthyme
DIRECTIONS:
1. Choporprocessinfoodprocessortheparsleyandonions.2. Slicesweetpotatointoroughlysamesizepieces3. Slicefennelintoroughlysamesizepieces.4. Heatupthebutterinalargesautépanovermediumheat.Oncebutterhasmeltedaddthe
onion,sweetpotatoes,fennel,salt,pepperandthyme.Sautévegetableswhilestirringoccasionallyforabout20–25mincoveringpanforthelast5to8min.Foracrisperhashuncoverandtossoverheatforanadditional5min.
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10 RecipeGuide
NoFlourPancakesINGREDIENTS:
Ø 2ripebananasØ 2eggsØ 2tbsp.almondbutterØ 1tsp.shreddedcoconut(unsweetened)Ø ½tsp.vanillaextractØ ½tsp.cinnamonØ 1tbsp.coconutoil(orasneededforcooking)
DIRECTIONS:
1. Inalargebowlmashthebananasandcombinetheeggs,almondbutter,coconut,vanillaextract,andcinnamon.Ensurethattheblendingisverythoroughotherwisethepancakeswillfallapartveryeasilywhencooking.Ifyouhaveafoodprocessor(orblender)youcancombineeverythinginthefoodprocessoraswell.
2. Heatcoconutoiloverhighheatinalargeskilletorpan.Pourbatterontoskilletandbrowneachside,flippingcarefullywithagoodspatula(yes,thelackofflourmaymakethesepronetofallapartabit).
3. Servewithhoney,berries,orotherfruit.
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11 RecipeGuide
SMOOTHIES&PROTEINSHAKES
Thefollowingrecipescontaindifferenttypesofsmoothies.Ifyou’relookingtoingestmoreproteinsimplyaddproteinpowdertoanyoftheserecipes.Butifyouarehittingaplateauthendocutdownonthe
smoothiesandshakesandoptinsteadforthenon“moderation”recipes.
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12 RecipeGuide
CollardsandCucumberSmoothie
INGREDIENTS:
Ø 2cupschoppedcollardgreensØ ½largecucumberØ 1smallappleØ ½frozenorfreshbananaØ ½cupfrozenmangoØ ½cupwaterØ 3or4icecubes
DIRECTIONS:
1. Placeallingredientsintoablenderandblend.
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13 RecipeGuide
Kale,CoconutandBananaSmoothieINGREDIENTS:
Ø 2cupsofkale(justriptheleavesoffofthestems)Ø 2tbsp.coconutoilØ ½frozenorfreshbananaØ ½cupfrozenorfreshpineappleØ 1smallappleØ ½cupofwaterØ 3or4icecubes
DIRECTIONS:
1. Placeallingredientsintoablenderandblend.
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14 RecipeGuide
ABCSmoothieINGREDIENTS:
Ø 2cupschard(justriptheleavesfromthestems)Ø ½avocado,peeledandseededØ ½cupfrozenorfreshblueberries(orasmuchasyoulike,asyoucan’t“over-do”barriers)Ø ½grapefruitØ ½frozenbananaØ ½cupwaterØ 3or4icecubes
DIRECTIONS:
1. Placeallingredientsintoablenderandblend.
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15 RecipeGuide
SpinachandPineappleSurpriseINGREDIENTS:
Ø 2cupsbabyspinachØ ½smallorangeØ ½frozenbananaØ ¼cupfrozenpineappleØ ½cupGreekyogurtØ ½cupwaterØ 3or4icecubes
DIRECTIONS:
1. Placeallingredientsintoablenderandblend.
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16 RecipeGuide
AlmondMochaLatteSmoothieINGREDIENTS:
Ø 2cupsalmondmilkØ 1cupstrongblackcoffeeØ 1tbsp.vanillaextractØ 1tbsp.darkchocolatepieces(70%+cocoa,unsweetenedorminimalsugar)Ø 1tsp.sliveredalmondsØ 6icecubesØ Proteinpowder(optional)
DIRECTIONS:
1. Placeallingredientsinahighspeedblender.Addmoreorlessicetoreachdesiredconsistency.Ifyoudon’thaveiceyoucansimplyreplacewithcoldwater.
2. Forthedarkchocolate,justbreakafewpiecesoffofyourfavoritehighqualitybarandtossthemintheblender.
3. Ifyouareeatingthisforbreakfastadd30gofproteinpowder.4. Blendallingredientstogether.5. Thesliveredalmondsmaybethrownintotheblenderorplacedontopofthesmoothiewhen
done.6. Servestwo.Ifdrinkingforyourself,savesecondservingforlater.Holdsforupto2daysinfridge.
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17 RecipeGuide
SAUCES&DIPS
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18 RecipeGuide
BlackBeanDipINGREDIENTS:
Ø 15ouncesblackbeans,rinsedØ 1/2cupsalsaØ 1-2garlicclove,mincedØ 2tablespoonsfreshlimejuiceØ 2tablespoonscilantro,choppedØ 1/4teaspoongroundcuminØ Saltandpepper
DIRECTIONS:
1. Combineallingredients,exceptsaltandpepper,inafoodprocessororblender.2. Saltandpeppertotaste.
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19 RecipeGuide
GuacamoleINGREDIENTS:
Ø 1GarlicCloveØ ½Jalapenopeppercutinto1inchpiecesØ ½smallonion,cutinto1inpiecesØ CilantrototasteØ ¼grapetomatoesØ 3ripeavocados,halved,pitsremovedØ 1–2tbsp.freshlimejuiceØ ½tsp.koshersalt
DIRECTIONS:Infoodprocessorchopgarlic,jalapeno,onion,cilantro,tomatoes,limejuiceandsalt.Pulsemultipletimesuntilallingredientsarefinelychopped(orlessfineifyoupreferchunkyguacamole).Youmightneedtoscrapeedgesoffoodprocessorafewtimestoensureallingredientsarefullyprocessed.Scoopavocadosintothemixingbowlandkeeppulsinguntildesiredconsistency.
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20 RecipeGuide
HomemadeHummusINGREDIENTS:
Ø ¼cup(50ml)FreshItalianParsleyØ ½tsp.LemonzestØ ½tsp.seasaltØ 1garliccloveØ 2cans(15ouncesor439g)chickpeasØ 2tbsp.Tahini(sesameseedpaste)Ø 2tbsp.freshlemonjuiceØ 2½tbsp.ofwaterØ ½tsp.groundcuminØ 2tbsp.extravirginoliveoil
DIRECTIONS:
1. Inafoodprocessor,mixtheparsley,lemonjuice,saltandgarlictogether.Pulseuntilallingredientsarefinelychopped.Youmayneedtoscrapethesidesofthebowlandrepeatprocessafewtimes.
2. Addremainingingredientsandprocessuntilsmooth,usuallyforabout1min.Makesuretoscrapethesidesofthebowltoensureallingredientsareincorporatedandprocessedtogether.
3. Transferhummusintoserving/storagebowlandwashfoodprocessorimmediatelytoavoidcakingofingredients.
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21 RecipeGuide
TartarSauceINDULGENCERECIPE–useonsteamedvegetablesorwithmeatINGREDIENTS:
Ø 2oz.shallotsorgreenonionØ 3oz.drainedpicklesØ 4tbsp.freshparsleyØ 1tbsp.dillweedØ 1tbsp.DijonmustardØ ½tsp.driedthymeØ 3tbsp.drainedcapersØ 1½cupsofmayonnaiseØ ½cupofnon-fat,plainyogurtØ Groundpeppertotaste
DIRECTIONS:
1. Inafoodprocessor,processshallots,pickles,parsley,dill,mustard,thyme,andcapersandkeeppulsinguntilfullychopped.Youmayneedtoscrapesidesafewtimestoensureeverythingisprocessed.
2. Addmayonnaise,yogurtandblackpepper.Pulseforabout5timesoruntilcombined.Makesurenottooverprocess.
3. Serverightawayorputinfridgetocool.
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22 RecipeGuide
BasilPestoINGREDIENTS:
Ø 3ouncesReggianoParmiganoCheesecutinto½cubesØ 2garlicclovesØ ½cuppinenutsorwalnuts(youcanlightlytoastthembutnotrequired)Ø 5cupstightlypackedfreshbasilleavesØ SeasalttotasteØ ½to¾cupofoliveoil
DIRECTIONS:
1. Infoodprocessor,chopupgarlicandparmesan.2. Addinnutsandpulseuntilnutsarechopped.3. Addbasilandpulsetochop.4. Addsaltandoliveoilandcontinuallychopuntilallingredientsarecombinedtogether.Youmay
needtoscrapethemixingbowlafewtimestomakesurealloftheingredientsaremixedtogether.
5. Ifkeepingthepestointhefridgeyoumightneedtorestirwhenreusingbecausetheoilandmoisturecouldhaveseparated.Usuallyholdsfor5daysinthefridge.
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23 RecipeGuide
HomemadeKetchupINGREDIENTS:
Ø 128ozcanofchoppedtomatoesØ 15.5oz.canoftomatopasteØ 1largeonion,choppedØ 1cupredwinevinegarØ 1/2cupoliveoilØ 2tbsp.groundnutmegØ ½tsp.groundallspiceØ 2–3bayleavesØ SeasaltØ Blackpepper
DIRECTIONS:
1. Tossallingredientsintoasaucepanorpotonmediumheatandbringtoasimmer.2. Keepcookingandstirringoccasionallyuntilmixturereducesbyhalf(about30min).To
determinewhetheraliquidisreducedbyhalfsimplystandawoodenspooninthepotwhenyoustartthecooking.Wheretheliquidleavesastainthat’syourreferencemark.Asthecookingprocesscontinueswatchwhentheliquidlevelreacheshalfofyourreferencepointandhencewhenyourliquidhasreducedbyhalf.
3. Coolthemixtureatroomtemperaturebeforepureeinginafoodprocessororblender(hotliquidmixedwillexpandviolentlysoavoidit).
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24 RecipeGuide
SIDES
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25 RecipeGuide
CurryLentilswithBayLeavesINGREDIENTS:
Ø ½bagofredorgreenlentils(amountdependsonwhetheryouwanttouselentilsasasidedishthroughouttheweekorforonemeal;thisrecipeisforaweekworthoflentils)
Ø CurrypowderØ Spicesofyourchoice(cayenne,paprika,chillipowderforaspicierversion;turmeric,dryherbs
formilderversion)Ø CuminØ TomatoSauceØ Beeforchickenbroth(optional)
DIRECTIONS:
1. Rinselentilsthoroughlyincoldwater.2. Pourlentilsintolargecookingpot3. Ifusingbroththenpoura1:3ratioofbrothtowater,or2:3foramoreintenseflavor.Otherwise
justusewater.Followthelabelforwateramountbutingeneralyouwanttohaveenoughwatertoboilthelentilsbutnottoomuchtomakeitalentilstew.
4. Throwincurry,bayleavesandspices.You’regoingtowanttoplayaroundwiththeamountofspicetofindtherightintensityforyou.Generallystartwithasmallamountandbuildupfromtheretogetmoreflavorsintothelentils.
5. Pourinsometomatosauceforadditionalflavor.6. Bringtoaboil.7. Coverandletitsimmerfor1–2hoursoruntillentilsaretender.Enjoyasasidedishwithyour
proteinforanentireweek.
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26 RecipeGuide
ColeslawINGREDIENTS:
Ø ½Headgreencabbage,coredandquartered.Ø ½Headredcabbage,coredandhalvedØ ½lb.carrotØ ½fennelbulbØ SeasaltØ ½cupmayonnaiseØ GroundpepperØ Honey(optional)
DIRECTIONS:
1. Sliceupredandgreencabbageintosmallstrips.Ifyouhaveafoodprocessorwithaslicingattachmentsliceupthecabbageusingathicknessof4mm.
2. Shredthecarrotsandfennel.3. Tosswellwithcabbageandsalt4. Letvegetablessitfor1hourandthensqueezeoutanymoistureanddrain.5. Tosswithremainingingredientsandtasteandadjustseasoningaccordingly.
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27 RecipeGuide
EasyGrilledAsparagusINGREDIENTS:
Ø 1bunchofasparagus(about1pound)Ø 2tbsp.oliveoilØ 1tbsp.freshsqueezedlemonjuiceØ Blackpeppertotaste
DIRECTIONS:
1. Cutorbreakoffthetoughends(bottom)oftheasparagus.Throwthoseout.2. Coattheasparaguswithallotheringredientsandusingyourhandsensurethemixtureisequally
spreadovertheasparagusstalks.3. Placeonhotgrill.Cookfor5–10minutesrotatingoftenuntiltendercrisp.4. Alternatively,youcansautétheseonapanusingoliveoil.Makesuretoflipoftentoensurethey
arenotburned.Cookonmediumheat.
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28 RecipeGuide
BakedSweetPotatoFriesINGREDIENTS:
Ø 2sweetpotatoes,peeledandcutintostripsØ 3tbsp.oliveoilØ 1tsp.paprikaØ 1tsp.blackpepperØ 1tsp.garlicpowderØ ½tsp.cayennepepper
DIRECTIONS:
1. Preheatovento450degrees.2. Placethesweetpotatostripsinalargemixingbowlandcoatwiththeoil.Useyourhandstomix
andmakesureallofthestripsarecovered.3. Addthepaprika,blackpepper,garlicpowder,andcayennepeppertothemixingbowl.Tossso
thatallpotatostripsgetsomespice.4. Arrangepotatostripsonabakingsheetinasinglelayer.Placeinovenandbakefor15minutes.5. Removesheetlongenoughtoflipallofthepieces.Returntoovenforanother15minutesor
untildone.6. Allowtocool5-10minutesbeforeserving.
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29 RecipeGuide
CurryVegetablesINGREDIENTS:
Ø 1bagoffrozenvegetables(orfresh)Ø ½12-16oz.cancoconutmilkØ 1cupchickenorbeefbrothØ 16-12ozcanofsalmonor1lb.meatofyourchoiceØ CurrytotasteØ CumintotasteØ 1tsp.garlicpowder
DIRECTIONS:
1. Lightlysteamthevegetables.2. Pourthecoconutmilkintosaucepanorpot.3. Addveggies,proteinandremainingspices.4. Cookforabout10mintoallowflavorstoinfuse.
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30 RecipeGuide
SOUPS
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31 RecipeGuide
TomatoBaconSoupINGREDIENTS:
Ø 8oz.thick-cutbacon,cutintosmalldicesØ 6oz.grapetomatoesØ 1mediumonionØ 1mediumcarrotØ 1celerystalkØ 5cupstomatopureeorsauce(watchlabelfornosugarandifpossibleoptforplumtomato
puree,otherwiseyoucanblendyourownoutoffreshplumtomatoes)Ø 3wholesundriedtomatoesØ 3½cupsvegetablestockØ DriedbasilØ DriedmarjoramØ SeasaltØ GroundpepperØ Almondflour(optionalalternativetoregularflour;usedasthickenerwithapinchofbaking
soda)DIRECTIONS:
1. Choponion,carrotsandceleryintosmallpieces.Leavetotheside.2. Putbaconintoalargecookingpotorsaucepan.Sautéuntilbaconiscookedthroughforabout
10–15min.3. Addgrapetomatoestothepan.4. Cookuntiltomatoesareburstingusuallyabout10min.5. Removeallofthewholeingredientsintoseparatedishes(tomatoesinonedish,baconin
anothertoremaincrispy)6. Addtheonionintothebaconfatandsautéuntilonionissoftened(usually5-7min).7. Stirinthecarrotsandceleryandsautéforanother6–8minuntiltender.Ifusingthealmond
flourstiritintothemixtureasathickenerandcookforanadditionalminute,stirringsteadily.8. Addtomatoes(withalljuice),sundriedtomatoes,grapetomatoes,bakingsoda,stockand
spices.9. Coverandbringtoslightboil.Reduceheatanduncover,letsimmerforabout20min.10. Carefullyprocesssoupuntilcompletelypureed.Youcanreturnthemixturebackintothepanto
heatupfurtherorjustenjoyasis.
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32 RecipeGuide
RoastedButternutSquashSoupINGREDIENTS:
Ø 5lb.butternutsquash,halvedandseedsremovedØ 1tbsp.oliveoilØ 2medium–largeonionsØ 4tbsp.unsaltedbutter(orghee)Ø SeasaltØ ¼cupfinelychoppedfreshgingerØ 1.89Lvegetablestock(checklabeltoensurenosugaraddedandideallyloweredsodium)Ø 1½tsp.groundnutmegØ Blackpepper
DIRECTIONS:
1. Preheatovento375degrees.2. Placesquashinshallowroastingpan.Drizzleoliveoiloverfleshandintothepan.Turnsquash
fleshdownandbakeuntiltenderforabout45min.3. Chopuponions.4. Meltbutterinlargepotorsaucepanovermediumheat.5. Oncebutterismeltedaddonionsandsalttogetherandsautétogetherfor5-7minoruntil
onionsgosoft.6. Addgingerandsautéuntiltenderandaromatic,usuallyforanadditional6–8min.7. Addstock,roastedsquash,nutmeg,saltandpeppertothepot.Coverandbringtoslightboil.8. Onceboilinguncoverandletsimmerfor15–20min.9. Takeoffofheatandstrainthesoup,savingtheliquid.10. Takethesolidsandthrowintofoodprocessorandpureeuntilcompletelysmooth.Usuallyabout
1min11. Returnpureetopotandovermedium-lowheatstirtheremainingliquidwiththepureeuntil
desiredconsistencyhasbeenachieved.
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33 RecipeGuide
ChilledCucumberSoupINGREDIENTS:
Ø 2mediumcucumbersØ ½cupchoppedonionsØ ¼freshcilantroleavesØ ½cupcoconutmilkØ ¼cupchickenbroth
DIRECTIONS:
1. Peelcucumberandchopintosmallchunks.2. Peelonionsandchopintosmallchunksandloaditintoblenderorfoodprocessorwith
cucumberpiecesandcilantro.3. Addcoconutmilkandchickenbrothtoblender.4. Blendallingredientsuntilsmooth.
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34 RecipeGuide
MARINADES/SALADDRESSINGS
Thefollowingmarinadescanbeusedasmarinadesformeatorassaladdressings.Asmarinades,simplypourovermeatwhichyou’vestabbedwithafork.Setforanhourformoreintensemarinatingandflavor
orcookrightaway.
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35 RecipeGuide
SweetandSourMarinadeINGREDIENTS:
Ø 4garlicclovesØ HoneytotasteØ ½cupextravirginoliveoilØ ½cupbalsamicvinegarØ 1tsp.paprikaØ 2tsp.drymustard(orfreshmustardifyoudon’thavethedry)Ø 2tsp.driedthymeØ 1tsp.chilipowderØ 1tsp.seasalt
DIRECTIONS:
1. Finelychopgarlic(orthrowintofoodprocessor)2. Addallotheringredientsandwhisktogetherorprocesswithfoodprocessor.3. Ifusingasmarinadeforchicken,placechickenintoabowlandstabmultipletimeswithafork.
Pourmarinadeoverandletitsetforonehour.Cookthechickenusingcoconutoilandyoucanpourtheremainingmarinadeoverthechickenasitcooks.Watchoutforcaramelizinghoneyasitgetscookedonhighheat(removeawayfromchickentominimizesugarload).
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36 RecipeGuide
The1minHerbedVinaigretteINGREDIENTS:
Ø ¼redwinevinegarØ 1tsp.DijonmustardØ Freshparsley(canusedryaswell)Ø DriedbasilØ DriedthymeØ DriedmarjoramØ SeasaltØ GroundpepperØ ¾cupoliveoil
DIRECTIONS:
1. Putallingredientstogetherinasmallbowl.2. Whiskusingaforkorwhisk.Serveandenjoy!
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37 RecipeGuide
AppleCiderHeatINGREDIENTS:
Ø 2partsextravirginoliveoilØ 1partapplecidervinegarØ 1tsp.cinnamonØ ½tsp.cayennepepperØ ½tsp.blackpepper
DIRECTIONS:
1. Mixallingredientstogether
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38 RecipeGuide
AsianSensationINGREDIENTS:
Ø 2partsextravirginoliveoilØ 1partricevinegarØ 1partsoysauceØ ½tsp.mincedgingerØ 1garlicclove
DIRECTIONS:
1. Chopupandmincegarlicclove.2. Chopupandminceginger3. Mixallingredientstogether.
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39 RecipeGuide
PineappleCurryINGREDIENTS:
Ø 1partextravirginoliveoil.Ø 1partwhitevinegar(orapplecidervinegar)Ø 1partunsweetenedpineapplejuice.Ø ½tsp.currypowder.Ø 1garliccloveØ ½tsp.blackpepper
DIRECTIONS:
1. Chopupandmincegarlicclove.2. Mixallingredientstogether.
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40 RecipeGuide
BalsamicVinaigretteINGREDIENTS:
Ø 3partsextravirginoliveoilØ 1partbalsamicvinegarØ 1garliccloveØ 1tsp.Italianseasoning(basil,marjoram,oregano,rosemary,thymeoranycombinationofherbs
youhave)Ø Blackpepper
DIRECTIONS:
1. Chopupandmincegarlicclove.2. Mixallingredientstogether.
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41 RecipeGuide
RedWineandLemonVinaigretteINGREDIENTS:
Ø 1partoliveoilØ 1partredwinevinegarØ 1partlemonjuiceØ 1tsp.mincedgarlicØ 2tsp.Italianseasoning(basil,marjoram,oregano,rosemary,thymeoranycombinationofherbs
youhave)DIRECTIONS:
1. Mixalltogetherinsmallbowlandwhiskwithafork.
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42 RecipeGuide
HEALTHYCHEATDAYThisisacollectionofrecipeswhenyoureallywanttoindulgeoryouwantahealthieralternativeforyour
“cheatdays”thanOreosandIceCream.Again,justremembertoeatinmoderation.
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43 RecipeGuide
HoneyRoastedFruitINGREDIENTS:
Ø 1–3Apples/Pears/Peachescutintoequallythickpieces(chooseanyfruityoulikeinanycombination)
Ø Handfulofnuts(almonds,walnuts,anynutyoulike),chopped(eitherinafoodprocessororbyhand)
Ø 1tsp.CoconutoilØ Honey(totaste)Ø 1tsp.Cinnamon
DIRECTIONS:
1. Sliceupfruittoequallytickpieces.Throwoutanypits.Sprinklecinnamonontopoffruitandcoverbothsidestotaste.
2. Heatupcoconutoilinnon-stickpan.Swirlaroundpantoensuresurfaceofpaniscovered3. Placeseasonedfruitintopantoroast.Cookforabout5minpersideoruntilfruitstartstogo
slightlysoft(checksoftnesswithtongsorcookingutensil).Notethatcertainfruitlikepeacheswillcookfasterthanapplessoalwaysmakesuretoaddapplesfirstbeforepeaches.
4. Pourhoneyoverfruitwhileinthepan.Lowerheatandletitsimmer,occasionallyflippingthefruitovertoensurehoneyspreadsoverallsides.
5. Turnheatoffandrestthefruitsonaplate6. Heatupsecondpan.Placechoppedupnutsintopanandroastuntilyoustarttosmellroasting
fragrance.Makesuretoconstantlybestirringthenutstoensuretheydon’tburn.7. Pourroastednutsoverfruitandtopwithmorehoneyandcinnamonifdesired.
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44 RecipeGuide
QuickCrunchyPeanutButterGaloreINGREDIENTS:
Ø 3–4tbsp.ofpeanutbutter(ifpossiblegoforraw,non-processedpeanutasfoundinWholeFoods,Ifnotregularpeanutbutterwilldo)
Ø Handfulofcrushedalmonds(eitherchoppedupwithknifeorinfoodprocessor)Ø Walnutsoranyothernutsyoulike(optimal)Ø HoneyØ CinnamonØ Cocoa(optional)
DIRECTIONS:
1. Crushallofyouralmondsand/ornutsroughlywithaknifeorifyouhaveafoodprocessor,pulsethenutsafewtimesuntilpiecesareroughlythesamesize.
2. Pournutsintoasmallbowl.3. Scooppeanutbutterintothebowl.4. Dousethepeanutbutterandalmondsinasmuchhoneyasyoulike.5. Sprinklewithcinnamonand/orcocoa.6. Stiralltogetherwithaforkuntilyougeta“doughy”consistency.Grabaforkandenjoy!
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45 RecipeGuide
MintChocolateAvocadoPuddingINGREDIENTS:
Ø 2ripeavocadosØ ½cupcocoapowderØ ¼cuphoneyØ 1tbsp.coconutoilØ ½tsp.vanillaextractØ 1tsp.mintextract(availableatWholeFoods)Ø Freshmintleavestotaste(optional)Ø Darkchocolateshavingstotaste
DIRECTIONS:
2. Sliceavocadoinhalfandtakeoutthepit.3. Scooptheavocadointoablenderorfoodprocessor.4. Addcocoapowder,honey,coconutoil,vanillaandmintextractsintothemixingbowl.Blend
untilsmooth5. Scoopintobowlsforservingandtopwithfreshmintanddarkchocolateshavings.
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46 RecipeGuide
RawBrowniesINGREDIENTS:
Ø cupsorganicwalnutsØ Seasalt(onlyapinch)Ø 8pittedorganicmedjooldatesØ 1/3cupcacaopowderØ 1tsp.organicvanillaextractØ 2tsp.ofwater
DIRECTIONS:
1. Processthewalnutsinafoodprocessoruntilfineorhavethat“groundup”look.2. Addthepitteddatesandcontinuetopulseuntilyougetdoughlikeconsistencyforming.3. Addthecacao,vanilla,andwater.4. Scoopoutlittlepiecesandrolloutintominibrownies.
Optional-CashewFrostingINGREDIENTS:
Ø 1½cupsorganiccashewsØ 1lemon,squeezedØ 2tbsp.honeyØ ½cupwater
DIRECTIONS:
1. Blendallingredientsinablenderuntilcombined.2. Spoonfrostingontopofbrowniesandsprinklewithgroundwalnuts.
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47 RecipeGuide
RawApplePieINGREDIENTS:AlmondPieCrust:
Ø 200galmondsØ 1tsp.seasaltØ 2cupspitteddates
Syrup:
Ø ½cuppitteddatesØ 1orange,peeledandseededØ Splashofwater
Filling:
Ø 5–6apples,peeled,seeded,thinlysliced(chooseyourfavouriteappleasthekindofappleyouchoosewilldeterminetheflavorofthepie)
Ø 1cupraisinsØ 2tbsp.cinnamon
DIRECTIONS:
1. Forthecrust,pulsealmondsandsaltinafoodprocessoruntiltheyarefinelychopped.Makesuretodon’toverprocesssothecrustholdstogether.
2. Addthedatestothealmondsinsmallbatchesuntilthedatesbegintobindwiththealmondsandmakedoughlikeconsistency.
3. Pressthe“dough”intoapiepan.Youcanusesomeofthefinerpiecesofalmondsto“flour”thebottomofthepan.
4. Forthesyrup,placetheorangeintotheblenderandthenthedatesontop(theliquidwillcomeoutoftheorangesfirstandmakeiteasiertomix)
5. Ifnecessaryaddwatertothemixturetomakesureeverythingblendswell.Setasidewhendone.
6. Forfillingplaceslicedapplesintoalargebowlandaddtheraisins.Tosseverythingcinnamonandsyrup.
7. Spoonthefillingintopiecrust.8. Willkeepinfridgefor2–3days.
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48 RecipeGuide
FISHRECIPES
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49 RecipeGuide
SpicyDijonCannedTunaINGREDIENTS:
Ø 1–2cansoftunaØ ¼redonionØ 1tsp.RegularMustardØ 1tsp.DijonMustardØ 1tsp.MayoØ Hotsaucetotaste
DIRECTIONS:
1. Chopuponionsintofinepieceseitherbyhandorinfoodprocessor(MagicBulletorsmallchoppersworkverywellforthisrecipe).
2. Throwintunaandpulsechopper3–6times.3. Addinrestofingredientsandkeeppulsingtillyougetdesiredconsistency.4. Ifyoudon’thaveachopperyoucandothesamethinginabowlandmashandmixeverything
togetherwithafork.
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50 RecipeGuide
MayoEncrustedSalmonINGREDIENTS
Ø 2(8ounce)center-cutsalmonfilletsØ ¼tsp.SeasaltØ 1tsp.Olive,coconutoranynutoilØ 1clovegarlic,slicedØ 1tbsp.ChoppedfreshtarragonØ 1tbsp.Choppedfreshflat-leafparsleyØ 3tbsp.MayonnaiseØ 1tsp.DijonmustardØ 1tsp.freshlemonjuiceØ 1pinchcayennepepper(optional)
DIRECTIONS
1. Seasonsalmonfilletswithsalt.Lineabakingsheetwithfoilandbrushlightlywithoil.2. Preheatoven'sbroileronhighandsettheovenrackabout8inchesfromtheheatsource.Ifyou
don’thaveabroilerjustpreheatovento350degrees.3. Processgarlic,tarragon,andparsleyinablenderorcrushtogetherbypressingthebackedgeof
aspoonagainsttheingredients.You’retryingtogetasmuchofa“paste”consistencyaspossible.
4. Mixmayonnaise,Dijonmustard,lemonjuice,andcayennepepperintogarlicpasteuntilcombined.
5. Placesalmonfilletsdownonthebakingsheet.6. Cookunderthepreheatedbroileruntilfilletsarewell-browned,about5minutes.Turnthe
broileroffandturntheovento350degrees7. Bakeuntilsalmonflakeseasilywithafork,about3to4minutes.8. Takesalmonoutofovenandspoonherbspreadoverthetopandsidesofeachfillet.Putsalmon
backintotheoven(about2-5min)untilsaucebeginstobubbleslightlyand“crustify”.Takeoutandenjoy!
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51 RecipeGuide
GrilledSalmonINGREDIENTS:
Ø CoconutoilØ 1lb.salmon(ideallywildcaught)Ø 2tbsp.pecansØ 2tsp.rosemaryØ SeasaltØ BlackpepperØ Lemonjuice
DIRECTIONS:
1. Preheatovento350degrees.2. Coatabakingdishorpanwithcoconutoil.3. Laysalmonskinsidedown.4. Choppecansroughly.5. Sprinklechoppedpecans,rosemary,seasalt,groundpepperoverthesalmon.6. Placeinovenandbakefor12–15min.7. Salmonisdonewhenitflakeseasilywithafork.Makesuretocheckthickest/middleportionof
salmon.8. Whenservingsqueezefreshlemonjuiceoversalmon.
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52 RecipeGuide
TunaandCabbageSaladINGREDIENTS:
Ø 3–4cupsshreddedcabbageØ 1cantunaØ 1tbsp.toastedsesameoil(alternativelyuseacombinationofoliveoilandapplecidervinegar)
DIRECTIONS:
1. Shredthecabbageinplaceintoaservingbowl.2. Sliceupthetunaintosmallchunks.3. Topoffcabbagewithtunaandtheoilandmixwell.
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53 RecipeGuide
SimpleandQuickTilapiaINGREDIENTS:
Ø OliveoilØ 1lemonØ GarlicpowdertotasteØ OnionpowdertotasteØ 1½lbs.tilapiafilets
DIRECTIONS:
1. Seasonthetilapiafiletwiththegarlicandonionpowders.2. Heatoilinpanorskilletovermediumheat.3. Placefishintopanandcookuntilfishbecomesflaky.Remembertoturnfishovertoensureeven
cookingandavoidburning.
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54 RecipeGuide
CHICKEN/TURKEYRECIPES
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55 RecipeGuide
TomatoDijonChickenINGREDIENTS:
Ø ChickenThighsorBreastsØ Coconutoil(oranynutoil)Ø DijonMustardØ TomatoSauce(checklabeltomakesureit’sunsweetened)Ø CurryPowder(optional)Ø Cayenne(optional)Ø HotSauce(optimal)Ø ItalianSpicesMix(Basil,Marjoram,Oregano,Rosemary,Thyme)Ø SaltØ Pepper
DIRECTIONS:
1. Ifusingbreaststhensliceupchickenbreastseitherintohalf-lengthwiseorintosmallstrips(forfaster,moreevencooking).Forthighsjustlaythemoutflat.
2. Seasonthechickenstripsonallsideswithyourchoiceofdryrub(i.e.withthecurryandspiceorwithjusttheherbs).Pressthedryrubintothechickentomakesureitsticks.
3. Inbowlbigenoughtoholdallchickenpiecesmixtomatosauce,Dijonmustardtotaste(for¾ofregularsaucejar,1–1½tbsp.ofDijonisusuallygoodenough),andhotsauceifdesired.
4. Pourchickenpiecesintothebowlandusingyourhandscoverallchickenpieceswithsaucemixture.Youcanleavethechickentomarinadeforanhourorcancookrightaway.Ifleavingtomarinadepokechickenpieceswithforkinordertoallowformarinadetoseepintothemeat.
5. Heatupcoconutoilinlargesaucepanandplacechickenpiecesonthepan.Makesuretospreadthemoutevenly,sothepiecesarenotoverlapping(toensureevencooking).
6. Usingtongskeepflippingthechickenuntildone.Shouldtakeabout15minonhighheatorjusttakepieceandcuttoensureitsfullywhiteinside.
7. Scoopoutwithtongsandserveonplateandenjoy!
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56 RecipeGuide
RedWineChickenINGREDIENTS:
Ø 2leeks,whitepartsonlyØ 16–20ouncesofmushrooms(cancombineyourownfavouritetypesofmushroomsor
generallybabyPortobello,shitake,creminimushroomsmakeagoodcombination).Ø ¼cupredwineØ ½cupchickenorbeefbrothØ 3tbsp.unsaltedbutterorgheeØ SeasaltØ GroundpepperØ 2½lb.chickenbreastsslicedthinly(forevenandquickcooking)
DIRECTIONS:
1. Sliceleeksintosmallpieces.2. Slicemushroomsintosmallpieces.3. Inalargepotmeltbutterovermediumheat,addingleeks,mushrooms,saltandpepperwhen
butterismelted.Stirvegetablesandsautéuntilverysoftforabout8–10min4. Whilevegetablesarecooking,seasonchickenwithsaltandpepperonbothsides.5. Inaseparatepanmeltmorebutterandsautéchickenuntilgoldenonbothsides(about3–5
minoneachside).6. Addthewineandbrothtothevegetablepanandbringtoasimmeruntilsaucethickensfor
about4min.7. Placethechickenintothesimmeringsauceandsimmerforanother2-5min.
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57 RecipeGuide
StirFryChicken,GreenBeans&PineappleINGREDIENTS:
Ø 1lb.skinlesschickenbreast,cubedØ FreshgreenbeansØ Carrots,slicedØ 1smallcanofpineapple,drainedØ OliveoilØ 1tsp.soysauceØ 1tsp.balsamicvinegarØ 2glovesofgarlic,mincedØ ½tsp.redpepperflakesØ Pinchofsliveredalmonds
DIRECTIONS:
1. Heat2tsp.oftheoilinawokorpanoverhighheat.2. Sautétheredpepperflakesandgarlicforaminuteortwoandthenaddchicken.3. Cookchickenuntildoneandremovefrompan.4. Addtheremaining2tsp.ofoiltothestillhotwokorpanandcookthegreenbeansandcarrots
untiltenderandcrisp.5. Addthechickenbacktothepanandaddthepineappletothemixture.6. Cookforaminute,stirringoften.7. Addthesoysauceandvinegar.Cookfor2-3moreminutes.8. Removefrompanandservewithsliveredalmondssprinkledontop.
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58 RecipeGuide
GroundTurkeyStuffedBakedPeppersINGREDIENTS:
Ø ½lb.groundturkey(canuseanygroundmeatyoulike)Ø 2largebellpeppers(anycolor)Ø ½yellowonion,choppedØ 2largecelerysticks,choppedØ 1clovegarlic,mincedØ 116oz.canchoppedordicedtomatoesØ 18oz.cantomatosauceØ 1tbsp.WorcestershiresauceØ ½tbsp.Italianseasoning(basil,marjoram,oregano,rosemary,thyme)Ø ½tbsp.chilipowder(optionalifyoupreferspicyversion)Ø 1tsp.paprika(optionalifyoupreferspicyversion)Ø 1tsp.cayennepepper(optionalifyoupreferspicyversion)Ø 1jalapenopepper,chopped(optionalifyoupreferspicyversion)
DIRECTIONS:
1. Preheatanovento350degrees.Cutthetopsoffthepeppers,andremovethecore,seeds,andmembrane.
2. Brownthegroundturkeyinpanwiththeoilandonion,garlic,celery,andjalapeno.3. Oncethegroundturkeyisbrowned,addtheWorcestershiresauce,choppedtomatoes,andall
otherseasonings.4. Cookforafewmoreminutes,drainingoffanyexcessliquidandensuringa“thick”consistency.5. Spoontheturkeymixtureintothepeppersandplacethepeppersinabakingdish.Pourthe
tomatosauceovertopofthepeppers.6. Bakeat350degreesfor45minutestoanhour.Enjoy!
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59 RecipeGuide
ChickenFajitaSaladINGREDIENTS:
Ø OliveoilØ ¾cupslicedonionsØ 1lb.skinlesschickenbreast,cutintostripsØ ½tsp.cuminØ 2tsp.oreganoØ 1cupchoppedbellpepperØ RedleaflettuceØ 1–2tomatoesØ 1avocado
DIRECTIONS:
1. Washandshredthelettuceandspreadonservingdish.Putaside.2. Sliceavocadosandsetaside.3. Addoliveoiltoapanandheat.Addslicedonionandsautéuntilsoft(turntranslucent).4. Addthechickenstripsintopanwiththecuminandoreganoandsautéuntilcooked.Makesure
tokeepturningandtossingchickenstripssotheydon’tburn.5. Addthebellpepperwhenthechickenhasbrowned.Sautéuntilpeppersarecooked.The
pepperswillremaincrispierifyouaddthemattheendandsofterifyouaddthemearliersogaugeaccordingtoyourtastes.
6. Topthesaladwiththefajitamixandenjoywiththeavocadoslices.
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60 RecipeGuide
SmokedTurkeySaladINGREDIENTS:
Ø 10ozsmokedturkey(fromdeli)Ø 1bagmixedgreensØ ¼cuppinenutsØ Marinadeofyourchoice(pg.34)
DIRECTIONS:
1. Sliceupturkeyintosmallchunks.2. Makemarinadeandcombineallingredientstogether.Serveasasideoreatasalargesalad.If
usingasamealforworkleavethemarinadeseparateandcombineallingredientswheneatinglunchinordertokeepvinegarsfrombreakingdowngreens.
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61 RecipeGuide
ChickenandCauliflowerINGREDIENTS:
Ø OliveoilØ 1½lbs.chickenthighsorbreastØ 1headofcauliflowerØ 8oz.tomatosauceØ 1redbellpepperØ CumintotasteØ ThymetotasteØ Garlicpowdertotaste
DIRECTIONS:
1. Chopcauliflowerintosmallchunksandsetaside.2. Inalargepotheatoliveovermeatheat.3. Addchickenandbrownonallsides.4. Addthecauliflowertothepotalongwiththerestoftheingredientsandreduceheatormedium
low.5. Coverandcookfor45minstirringoccasionally.
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62 RecipeGuide
QuickChickenCurryINGREDIENTS:
Ø ½choppedonionØ OliveoilØ 1chickenbreastorthigh(diced)Ø ¼cupcurrysauce(makesuretochecklabelfornosugar)Ø ¼cupcashewsØ 2cupschoppedspinach
DIRECTIONS:
1. Inapotsautéonionintheoliveoiluntiltender(turnstranslucent).2. Addchickenandcookuntilfullycookedthrough.3. Addcurrysauce,cashewsandcontinueheatingfor3–4min.4. Removefromheatandstirinspinach.
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63 RecipeGuide
AlmondChickenSauceINGREDIENTS:
Ø 4oz.almondsØ OliveoilØ 1cupchoppedonionØ 2/3cupchoppedceleryØ ½cupchoppedmushroomsØ 2tbsp.tamarisoysauceØ SeasaltØ BlackpepperØ ½cupchickenbroth(orwater)Ø 1tubeofchickenbrothconcentrate(optionalformoreintenseflavor)
DIRECTIONS:
1. Inapanheatoliveoilandsautéalmondsonmediumheat.2. Oncealmondsbegintobrownslightly,removefrompanandsetaside.3. Addonionandceleryandsautéuntilsoft.4. Addmushroomsandcookfurtherforadditional3min.5. Returnalmondstopanandaddallremainingingredients.6. Serveoverchickenoranyothermeatofyourchoice.
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64 RecipeGuide
BEEF/PORKRECIPES
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65 RecipeGuide
ChilliINGREDIENTS:
Ø 2lbs.leangroundbeefØ 3cansredkidneybeans(ormushroomscutintochunksifyouwanttoavoidthegassiness)Ø 3largecanswholetomatoesØ 1mediumonion,choppedØ 1smallcantomatopasteØ 1tsp.GarlicpowderØ 2tsp.PaprikaØ 1tsp.Chilipowder
DIRECTIONS:
1. Browngroundmeatusingsaltandpeppertotaste.UseslottedspoontotransfertolargeCrockpot.
2. Rinsebeansincolanderundercoldrunningwateruntilitrunsclear.Addbeanstopot.3. Dumptomatoesandjuicefromcanintopot.Breaktomatoesbyhand.Mushthemuntilroughly
bitesized.4. Addchoppedonion,tomatopaste,garlic,paprika,andchillipowder.Stiruntilmixed.5. PutCrockpotonlowsettingfor5hours.Youmayneedtore-seasonwithchillipowderand
garlic,sincesomeofthespiceintensitywillbelostovertime.
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66 RecipeGuide
GroundBeefLettuceWrapsINGREDIENTS:
Ø Romainelettuceleafs(Usuallythebiggerleavesworkbest,withthehollowed,“boat”likelookthatmakesthemidealforholdinggroundbeef)
Ø 4oz.leangroundbeefØ ChoppedpeppersandonionstotasteØ MushroomstotasteØ ½slicedavocadoØ SalsatotasteØ 1tsp.oliveoilØ RedpepperflakesØ MincedgarlicØ ChilipowderØ PaprikaØ MontrealSteakRub(optionalbutcanbeusedtoseasonthegroundbeef)
DIRECTIONS:
1. Inaskillet,pan,orwok,heattheoiloverhighheatandaddtheredpepperflakesandgarlic.Sautéforaminuteortwo.
2. Addthechoppedpeppers,onions,mushroomsandstirfryuntiltheonionsaresoft.3. Addthegroundbeefandcookuntiljustaboutdone.4. Addthechilipowder,paprika,MontrealSteakandcontinuecookingthebeefuntildone(should
turnagrayish/browncolorandnoredmeatshowingonallpieces).5. Draintheexcessliquidfromthebeefmixture.Scoopbeefintothelettuceleafs.6. Topwithsalsaandavocadoslices.
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67 RecipeGuide
SteakandAsparagusStirFryINGREDIENTS:
Ø 1lb.sirloin,cutintostripsØ 1bunchofasparagus,cutinto1inchpiecesØ 1yellowsquash,thicklyslicedØ 1bellpepper(anycoloryoulike),choppedØ 1yellowonion,choppedØ 2clovesofgarlic,mincedØ 1tsp.redpepperflakesØ 4tbsp.extravirginoliveoilØ 1tbsp.soysauceØ 1tbsp.applecidervinegar
DIRECTIONS:
1. Heattheoliveoiloverhighheatinapanorwok.Sautéthegarlicandredpepperflakesuntilthegarlicisgolden.
2. Addthesirloinandcookuntildone(there’snored,meatycolorleft).Removesirloinfrompanandsetaside.
3. Keepingpanoverhighheat,addremainingoliveoil.Cookallvegetablesinoliveoiluntilonionisslightlysoftandasparagusisbrightgreen(about4minutes).
4. Returnsirlointopanandaddsoysauceandapplecidervinegar.5. Cookallingredientsforafewmoreminutesstirringoften.Removefrompanandserve.
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68 RecipeGuide
No-BreadcrumbMeatballsinRedSauceINGREDIENTS:Sauce:
Ø 28oz.canofdicedtomatoesØ SmallcanoftomatopasteØ 2tbsp.extravirginoliveoilØ 2clovesofgarlic,mincedØ ½mediumyellowonionØ 3tsp.Italianseasoning(basil,marjoram,oregano,rosemary,thyme)Ø Blackpeppertotaste
Meatballs:
Ø 1lb.groundsirloinØ 1lb.groundporkØ 2eggsØ ½cupalmondmealØ 2clovesofgarlic,mincedØ ½mediumyellowonionØ ½carrot,shavedØ 2tsp.Italianseasonings(basil,marjoram,oregano,rosemary,thyme)Ø RedpepperflakestotasteØ Blackpeppertotaste
DIRECTIONS:
1. Inalargemixingbowlcombineallingredientsforthemeatballs.Useyourhandstocombinealloftheingredientstogether.Makesurethateverythingismixedwell.
2. Onceallingredientsaremixedwell,formintoballsaboutaninchortwoaround.3. Inalargesaucepan,heatoilandthensautégarlicandonion.4. Oncetheonionistender(lookstranslucent),addthedicedtomatoes,tomatopaste,Italian
seasoning,andblackpepper.Stirandlowertheheatandcontinuecooking.5. Inapan,brownthemeatballs(addoiltothepanifnecessary).Makesuretokeepturningthe
meatballstoensureevencookingandnoburning.Theywillbemorelikelytofallapartduetothelackofbreadcrumbssopracticealittleextracare.TIP:thinkofyourpanasaclockandplacethefirstmeatballat“6”andcontinuefillingthepaninaclockworkpattern.Thatwaywhenyouneedtoturnthemeatballsyoucandoitinthesamesequenceandensureevencookingatalltimes(i.e.sothefirstmeatballdoesn’tgetalotmorecookingtimethanthelast).
6. Oncethemeatballsarebrowned(theyshouldbebrownandfirmotherwisetheymightfallapartinthesauce),addthemtothesauce.Cookmeatballsinsauceonmediumheatforanother15minstirringregularly.
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69 RecipeGuide
CrockpotPulledPorkINGREDIENTS:
Ø 3lbs.porkshoulderorbuttØ 1smallyellowonion,choppedØ 4clovesofgarlicØ 2mediumjalapenopeppers,choppedØ ½cupbeeforchickenbrothØ ¼cupapplecidervinegarØ Juicefromonelime,freshsqueezedØ Juicefromhalfofatangerine,freshsqueezedØ 1tbsp.WorcestershiresauceØ 1tsp.Italianseasoning(basil,marjoram,oregano,rosemary,thyme)Ø Blackpepper
DIRECTIONS:
• Placetheporkintothecrock-pot.• Pourbrothoverthepork.• Addonion,garlic,andjalapenopeppers.Cover,setonlowheatandcookfor8hours(setit
beforeyougotoworkandleavetocook).• Atthe8hourmarkyoucanseparatetheporkbypullingwithtwoforks.Youcancookitforan
additional45minutesmorewhenpulledorleavetenderasisandeatincurrentstate.• Servewithvegetablesofchoiceorstoreintherefrigeratorandservecoldoverspinachormixed
greensalad.
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70 RecipeGuide
StirFriedBeefSaladINGREDIENTS:
Ø OliveoilØ ¾cupslicedonionØ 1lbbeeftipsteak,slicedintothinstripsØ 1tbsp.tamarisauce(wheatfree)Ø 1–2cupsslicedbellpeppersØ 1bagmixedgreensØ Balsamicvinegar
DIRECTIONS:
1. Heatoilinapanundermediumheat.2. Addtheonionsandsautéuntiltender(turntranslucent)3. Addbeefandtamari,tossingandturningthebeefoftentoensureevencookingandnoburning.4. Whenbeefhasbrownedaddthebellpeppersandcookfurtherforafewminutesuntilthe
peppershavereachedatendernessyoulike.5. Topmixtureoversteamedveggiesorasalad.Drizzlebalsamicvinegarandoliveoiltotaste.
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71 RecipeGuide
NoPastaSpaghettiINGREDIENTS:
Ø 1lb.groundbeef(groundturkeyworksheretoo)Ø 1tbsp.oliveoilØ 112ozpackageofkelpnoodles*orspaghettisquashasshownbelowØ 1–2cupsofmarinaraorsugarfreetomatosauceØ 1–2clovesofcrushedgarlic
*Kelpnoodlesarenoodlesmadefromatypeofseaweed.AnalternativetotheseareShiratakiNoodleswhicharenoodlesderivedfromtherootofapotatolikeJapaneseplant.Bothofthesehaveneitherrealflavornorcalorieshencewhytheygowellinaflavorfulsauceandareagoodpastasubstitute.Youcanfindtheminmosthealthstoresorwholefoods.Tryeitherandseewhichoneyoulike.DIRECTIONS:
1. Inapanbrownthegroundbeefintheoliveoil.2. Oncemeatisbrowned,addthenoodles(orspaghettisquash)withthemarinaraortomato
sauce.3. Stirallingredientsandbringtoasimmer.4. Addcrushedgarlicrightbeforeservingorduringcookingtoslightlyneutralizetheintensity.
SPAGHETTISQUASHDIRECTIONS:
1. Preheattheovento375degrees2. Spaghettisquashisalargeyellowsquash.Tostartcutthesquashinhalflengthwisesoyoucan
scoopouttheseeds.Dothisbyinsertingalargeknifestraightdownthesquashandthenmovethebladedowntoslicethroughthesquash.
3. Scoopouttheinsideseedssoyou’releftwithhallowedoutsquashhalves.Youcanbaketheseedsthesamewayyou’ddowithpumpkinseeds.
4. Placebothhalvesfacedownonabakingsheet.Makesuretolinethebakingsheetwitholiveoilorcoconutoil.Youcanaddalittlebitofwatertoensurethesquashdoesn’tdryout.
5. Bakefor30min.6. Takethepanoutandletthesquashrestfor5mintocooloff.Whenit’scoolenoughtohandle
scrapetheinsideswithafork.Makesuretogofromtoptobottomtogetlongpiecesthatresemblepasta.
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72 RecipeGuide
PorkandSpinachCurryINGREDIENTS:
Ø 1lb.groundporkØ OliveoilØ 1–2tbsp.currypowderØ 1tsp.cuminØ 1bagbabyspinach(about14oz)Ø ½cancoconutmilk(7oz)Ø 2–3garliccloves,minced
DIRECTIONS:
1. Selectapotlargeenoughtoholdthefreshspinach,anduseittoholdtheparkwhileitbrownsintheoliveoil.
2. Addcurrypowderandcuminastheporkisbrowning.Makesuretomixwellandbreakupanylargechunksofpork.
3. Onceporkhasbrownedaddallofthespinachandcoconutmilk.4. Cookuntilthespinachhaswiltedandcookeddown.5. Addthemincedgarlicattheend.Mixwellandcookdownuntilgarlicbecomesaromatic.6. Eatonitsownorwithsteamedvegetablesorsalad.
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73 RecipeGuide
JambalayaINGREDIENTS:
Ø OliveoilØ ½lb.spicysausage,slicedØ ½lb.shrimpØ 1cupchoppedonionØ 1choppedgreenpepperØ ½cupchoppedceleryØ CajunseasoningtotasteØ 1bayleafØ 2smallcansoftomatosauceØ 2cupschickenbrothØ 1½cupswaterØ 1½cupsfinelychoppedcauliflowerØ Cayennepeppertotaste
DIRECTIONS:
1. Inapotheatoliveoilandaddsausage,onion,peppersandceleryandsautéfor5min.2. Addseasoningandbayleafandcookforonemoreminute.3. Addtomatosauce,chickenbroth,waterandcauliflower.4. Bringmixturetoaboilandcover,reducingheattomedium-low.Simmerfor20min.5. InskilletorpansautétheshrimpwithCajunseasoningandcayennepepper,allin1tsp.ofolive
oil.Sautéfor2minandthenstirmixtureintorestofJambalaya.
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74 RecipeGuide
BunLessBurgersINGREDIENTS:
Ø 1lb.groundbeef(orturkey)Ø ¼choppedonionØ 2–3garliccloves,choppedØ BlackpepperØ OliveoilØ Tomato,slicedØ LettuceØ Portobellomushrooms
DIRECTIONS:
1. CutthestemsoffthePortobellomushrooms.Youwillusethetopsas“hamburgerbuns”.2. Prepalloftheothervegetables.3. Placemushroomtopsontopanwithheatedoliveoilandcookforaround2–3minperside.The
mushroomsshouldbecookedbutstillfirmtobeabletoactas“buns”.Setasidewhendoneandcovertokeepwarm.
4. Inalargemixingbowladdonions,garlic,pepperandanyotherspicesyoulike.Mixallingredientsandformintopatties.
5. Addoliveoiltoskilletorpanandheatonmedium(youcanusesamepanasbefore).Onceoilishotplaceburgerpattiesonpanandcookuntildonetoyourliking.Flipthemeatoftentoensurenoexcessivebrowning.
6. Putthepattiesontothemushroomtopsandaddthetopicsyoulike.Coverwithamushroomtopandenjoyasaburger.
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75 RecipeGuide
KaleandBeefStewINGREDIENTS:
Ø 1headofkaleØ 2lbs.stewingbeef(oruse1lbbeef1lbporkforameatiertaste)Ø Ghee(oranyoilyouprefertocookwith)Ø CarrotstotasteØ 3stalksofceleryØ 2bellpeppers(anycolour)Ø 1LBeefbrothØ SeasaltØ BlackpepperØ TurmerictotasteØ CumintotasteØ Montrealsteakseasoning(optional)
DIRECTIONS:
1. Chopupthekaleandvegetablesandsetaside.2. Youcaneitherusealargepotorapressurecooker.Turntheheattohighandmelttheghee
addingthebeefandMontrealsteakseasoning.Makesureallofthepiecesarebrowned.3. Addthebeefbroth(1Lcarton)andbringtoaboil.Addtheremainingspices.Ifusingpressure
cooker,thenpressurecookfor15min.4. Addallofthechoppedvegetablesandpourin2Lofwatertocookalloftheingredients(ifyou
wantamoreintenseflavouruseonemoreliterofbeefbrothand1Lofwater).Bringtoaboilandsimmeronlow–mediumheatfor1hr–1.5hr(oruntilmeatandvegetablesaretender).Forpressurecookercookonhighfor45min–1hr.
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76 RecipeGuide
SMARTCARBCOOKING
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77 RecipeGuide
SmartCarbsarethehighervaluecarbs.Theycontainlotsofnutrients,fiberandareslowburningenergywhichmeansyoucaneatlessbutstayfulllonger.
Theyarebasedusedasasidetothedisheslistedaboveorasanaddition(especiallytoCookOnceandEatMultipleTimesrecipes).
BecauseofthisweareprovidingyouwithalistofsmartcarbsyoucanaddtoanydishesandcookingreferencesthatyoucanlookuponYouTube:
SmartCarbsthatcooklikerice:
1.Ancientgrainslikequinoa,amaranth,teffetc.2.Wildrice(cookedjustabitlongerthannormalrice)SmartCarbsthatcooklikepotatoes:1.Sweetpotatoes2.Squashes/pumpkins3.Rootvegetableslikeparsnips,yams,cassavasetc.SmartCarbsthatcooklikeoats:1.Rolledorsteelcut(cookslightlylonger)2.Alternativewheatslikebulgur
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78 RecipeGuide
SourcesandFurtherResourcesTherecipesbelowweresourcedfromthefollowingmaterials:THEPALEOSOLUTIONBYROBBWOLFChickenFajitaSaladGrilledSalmonTunaandCabbageSaladStir-FryBeefSaladNoPastaSpaghettiPorkCurrySimpleandQuickTilapiaChilledCucumberSoupSmokedTurkeySaladChickenandCauliflowerQuickChickenCurryJambalayaNoBunHamburgersCurryVeggiesAlmondChickenANI’SRAWFOODKITCHENBYANIPHYORawApplePieEASYCAVEMANCOOKBOOKBYVICMAGARYhttp://www.vicmagary.com/EggFrittataNoFlourPancakesGroundBeefLettuceWrapsSteakandAsparagusStirFryNo-BreadcrumbMeatballsinRedSauceStirFryChickenwithGreenBeansandPineappleCrockpotPulledPorkSpicyStuffedBakedPeppersGrilledAsparagusBakedSweetPotatoFriesRedWine&LemonVinaigretteAsianSensationBalsamicVinaigretteAppleCiderHeatMintChocolatePuddingAlmondMochaLatteSmoothie
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79 RecipeGuide
KTOTHEB.COMhttp://ktotheb.com/2010/raw-vegan-brownies-recipe/RawBrowniesTHESLOWCARBDIETCOOKBOOKBYTIMFERRISSAvocadoEggSaladTHEBESTOFCHEFATHOMEBYMICHAELSMITHHomemadeKetchupFURTHERREADING/RESOURCESProteinPowerbyMichaelandMaryEadesTheNewGlucoseRevolutionbyDr.JennieBrandMillerWheatBellybyWilliamDavisMDhttp://paleomg.com/
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