Introduction - Hodgson Health · Recipes Sorted by Ingredient/Type of Food (pg. 5 and onwards) This is the usual cookbook breakdown of recipes sorted by ingredients and the particular

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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

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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/