CNY’s BIGGEST Transformation Challenge Recipe Manual · 2016. 1. 4. · sensational sweets page – 79 breathtaking beverages page – 82 fat loss supplements page – 85 the grapevine

RECIPE MANUAL

TRANSFORMATION

CHALLENGE

CNY’s BIGGEST

CNY’s BIGGEST Transformation Challenge Recipe Manual

Jack Kunkel Revolutionary Wellness – 8387 Seneca Turnpike – New Hartford, NY 13413 © JJR Research LLC

2 CNY’s BIGGEST TRANFORMATION CHALLENGE

RECIPE MANUAL The following recipes have been engineered to give your body ultimate nutrition while

simultaneously elevating your metabolism to aid in weight loss. Not only is every recipe in this manual nutritious but they are also great tasting!

Jack has combined his desire to lead a healthy lifestyle with a passion for helping people to create a service that is proven to succeed. Through his enthusiasm for total-body wellness, Jack has designed a product that offers clients an individual plan to meet their own specific nutritional needs and fitness goals, all while bolstering confidence within them.

Genetic propensities to gain weight (hypothyroid/family history) led Jack to be an active participant in his own nutritional decisions. That issue led him into a search for a credible nutritional education. Knowledge drove his own success and he was then able to help others achieve weight loss as well. Jack is a professional bodybuilder and has been featured in interviews, national magazines and on fitness websites while also promoting his own successful competitions and frequently assisting with contest judging.

Jack has spent his entire career helping others not only with their physical health pursuits, but also with life-saving emergency medical service. He was employed at Kunkel Ambulance for 15 years moving up the ranks from EMT to Director of Operations. During that time, he achieved the status of a Nationally Registered Level 4 Paramedic. He has been the recipient of numerous leadership and achievement awards, including the Mid-State EMS Educator of Excellence. He was a Certified Lab Instructor and Certified Instructor Coordinator with the New York State Department of Health, and taught Paramedic courses in many locations, including Hamilton College. Jack also had several years of extensive leadership training from Dr. Thomas Walsh of the Grenell Consulting Group, a business psychologist, who has taught him many important factors regarding the inner workings of businesses and the employees that run the business. Through intensive training and testing, he has become fluent in both diagnosing and helping companies develop into stronger and more prosperous businesses by helping workers become better leaders and communicators. This helps make Jack’s wellness programs even more successful and unique by enabling him to train individuals using his knowledge of intrinsic motivation.

Jack graduated from Empire State College with a Bachelor’s Degree of Science and New York Chiropractic with a Master’s Degree in Applied Clinical Nutrition. He is an American Council on Exercise (ACE) Certified Personal Trainer, ACE Certified Health Coach and a Certified Corporate Wellness Coach. Jack has earned multiple nutrition and fitness certifications as well, through American Muscle as well as Fitness and Expert Rating Sports Nutrition Certification. He has dedicated his diverse education, and rich experience to help thousands of clients through his corporate wellness and customized weight-loss programs. This Recipe Manual is designed to give your body full nutrition while still maintaining taste, texture and enjoyment each time you create one of these meals. Enjoy!



3 TABLE OF CONTENTS

SUPER SMOOTHIES PAGE – 4 BANGIN’ BREAKFAST PAGE – 10 KILLER LUNCHES PAGE – 24 DYNAMIC DINNERS PAGE – 41 STUNNING SIDES PAGE – 64 SPECIAL SNACKS PAGE – 71 SENSATIONAL SWEETS PAGE – 79 BREATHTAKING BEVERAGES PAGE – 82 FAT LOSS SUPPLEMENTS PAGE – 85

THE GRAPEVINE PAGE – 86 120 GENESEE STREET, NEW HARTFORD, NY 13413

PETER’S CORNUCOPIA PAGE – 90 38 NEW HARTFORD SHOPPING CENTER, NEW HARTFORD, NY 13413

CARMELLA’S CAFE PAGE – 93 8530 Seneca Turnpike, New Hartford, NY 13413

NOTE We at Jack Kunkel’s Revolutionary Wellness cannot certify that restaurant’s food will

be 100% Gluten or Dairy Free. Please double check with your waiter/waitress to

certify.



4 SUPER SMOOTHIES NOTE: If you add whey protein to any of your shakes it will no longer be considered dairy-free!

JK SIGNATURE SHAKE Ingredients: 1 tablespoon almond butter 1 cup almond milk 1 cup water, filtered 1/2 cup strawberries, fresh or frozen 1/2 banana, preferably frozen 1 cup chopped raw kale 1 tablespoon chia seeds 1 teaspoon stevia

Directions: Add 3-4 ice cubes, 1 cup of water and all ingredients to blender. Turn blender on low at first, then increase speed. Add additional water or coconut water if desired to achieve preferred consistency. Pour into glasses and serve cold.

Nutrition Facts Serving Size 1 Makes 1 Serving Amount Per Serving Calories 364.81

% Daily Values* Total Fat 17.23g 27%

Total Carbohydrate 47.89g 16%

Protein 12.55g 25%

*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on you calorie needs.



5 JK GREEN SMOOTHIE

Ingredients: 1 apple, medium, with peel 1/2 banana, medium 1 tablespoon chia seeds 2 cups raw spinach 1 cup chopped raw kale 1 lemon, squeezed 1 cup water, filtered

Directions: Add ingredients to blender and blend. Add water and/or ice until desired consistency is achieved. For additional protein, add a scoop of protein powder, or cook an egg to eat on the side.

JK WATERMELON-PLUM GINGER SMOOTHIE Ingredients: 1/2 cup watermelon balls 1/2 lemon, without peel 1 tablespoon chia seeds 1 teaspoon ground ginger 1 plum, pitted 1 cup water, filtered

Directions: Add ingredients to blender and blend. Add water and/or ice until desired consistency is achieved. For additional protein, add a scoop of protein powder, or cook an egg on the side.




Protein 7.01g 14%





Protein 3.55g 7%




6 JK STRAWBERRY SMOOTHIE Ingredients: 1/2 tablespoon honey 3 cups chopped raw kale 1 tablespoon chia seeds 8 ounces strawberries, preferably fresh 1 cup water, filtered 2 ounces non-fat plain Greek yogurt

Directions: Add ingredients to blender and blend. Add water and/or ice until desired consistency is achieved. For additional protein, add a scoop of protein powder, or cook an egg on the side. Also try substituting the yogurt for a half cup of almond milk.

JK CHOCOLATE BANANA NUT SMOOTHIE Ingredients: 1 tablespoon almond butter 1 cup almond milk 1 banana, medium 1 tablespoon ground flaxseed 1 tablespoon unsweetened dry cocoa powder





Protein 16.26g 33%





Protein 6.54g 13%




7

JK COCONUT SPICE SMOOTHIE Ingredients: 1 1/2 cups almond milk 1 raw carrot, medium 1/2 banana, medium 1 tablespoon almond butter 1 teaspoon cinnamon 1/2 teaspoon vanilla extract 1/4 teaspoon coconut oil

Directions: Add ingredients to blender and blend. Add water and/or ice until desired consistency is achieved. For additional protein, add a scoop of protein powder, or cook an egg on the side. Add a pinch of nutmeg, honey and toasted coconut flakes for additional flavor.

JK COCOA-MINT SMOOTHIE Ingredients: 1/2 banana, medium 2 tablespoons unsweetened dry cocoa powder 1 cup coconut milk, preferably So Delicious brand 2 1/2 cups ice cubes

1 tablespoon fresh peppermint 1 tablespoon chia seeds





Protein 5.10g 10%





Protein 4.78g 10%




8

NEW CREAMY CINNAMON SMOOTHIE Ingredients: 1 cup almond milk 5 regular whole dates 1 tablespoon ground flax seed 1 tablespoon almond butter 2 1/2 tablespoons gluten-free oats 1/2 teaspoon cinnamon 1/2 teaspoon vanilla extract 6-8 ice cubes

Directions: Add ingredients to blender and blend. Add water and/or ice until desired consistency is achieved. For additional protein, add a scoop of protein powder, or cook an egg on the side. .

NEW TROPICAL SMOOTHIE Ingredients: 1 frozen banana 1 cup frozen pineapple 1 orange 1 tablespoon unsweetened coconut 1 tablespoon chia seed 1 scoop vanilla protein 1/2 teaspoon coconut extract 1/2 teaspoon vanilla extract 2/3-3/4 cup coconut water

Directions: Add ingredients to blender and blend. Add water and/or ice until desired consistency is achieved.




Protein 9.00g 18%





Protein 25.30g 51%




9 NEW ALMOND-CHERRY SMOOTHIE Ingredients: 1 frozen banana cut into pieces 1 cup frozen whole cherries 1 cup fresh strawberries 1 scoop vanilla/chocolate protein 1 tablespoon ground flax seed 1/2 tablespoon almond extract 1/2 teaspoon vanilla extract 1 tablespoon sliced almonds

2/3 cup coconut water 1/4 cup 100% pomegranate juice

Directions: Add ingredients to blender and blend. Add water and/or ice until desired consistency is achieved. NOTE** If you want more of a “milkshake” consistency, you can use 1 cup of almond milk instead of the coconut water and juice. Add 30 calories – 2.5 g fat – 0.5g carbs – 1g protein. In addition, if you add whey protein to your shake it will no longer be considered dairy-free!




Protein 28.60 57%




10 BANGIN’ BREAKFAST

JK ABJ BREAKFAST MUFFIN

Ingredients: 1 tablespoon almond butter 1 Ezekiel English muffin 1 tablespoon organic jelly

Directions: Toast bagel. Spread almond butter and jelly. Eat as sandwich.

JK ALMOND BANANA PANCAKE Ingredients: 1 banana, medium 2 tablespoons almond butter 1 egg, whole, with yolk

Directions: Mix ingredients together in bowl until pancake like texture. Pour into warmed pan in little round pancakes. Brown on each side and serve. For additional calories or flavor, you could add 1/2 cup of your favorite berry.




Protein 10.00g 20%





Protein 11.90g 24%




11 JK BREAKFAST BANANA SPLIT Ingredients: 1 banana, medium 1 cup frozen blueberries, wild 1 handful of nuts, almonds, walnuts 8 ounces non-fat plain Greek yogurt

Directions: In a bowl, split banana, cover with rest of ingredients. Limit yourself to use only 7-8 walnut pieces at most as these are very powerful and dense nuts.

JK BREAKFAST OATMEAL Ingredients: 1 cup almond milk 1/3 tablespoon honey 1/6 cup sliced almonds 3/4 cup cooked oat bran 1 teaspoon ground flaxseed 1/2 teaspoon ground ginger

Directions: Soak the whole oats overnight, in the morning drain the oats. Will cook just as quickly as instant oatmeal and you've just raised the nutritional value! Mix the oats, milk, almonds, ginger, honey, and flaxseed in a microwavable bowl. Nuke for 2 minutes.




Protein 27.03g 54%





Protein 9.76g 20%




12 JK BREAKFAST OMELET Ingredients: 2 large eggs, whole, with yolk 2 egg whites 2 teaspoons coconut oil 1/4 teaspoon raw garlic 1 cup raw spinach 1/4 cup bell pepper, any color 1/4 cup chopped raw almonds 1/4 cup diced tomato 1/4 cup sliced raw mushrooms

Directions: In a bowl, whisk eggs. Set aside. Heat 1 teaspoon coconut oil over medium-high heat in a sauté or frying pan that has a lid. Add garlic, spinach, peppers, onion, tomato, and mushrooms. Sauté until veggies are soft, about 3-5 minutes. Remove vegetables from pan. Set aside in a bowl. Heat the remaining 1 teaspoon coconut oil in the pan. Pour the eggs in the pan evenly. Add a dash of salt and pepper if you desire. Add in the veggies on top of the egg mixture. Reduce heat to low, cover pan with lid. Cook for about 2 minutes. If the egg is still uncooked, cook for another minute uncovered. Fold the omelet in half. Serve right away. Remember, you can use and substitute any vegetables you wish for another! Filled with protein and fiber, vegetable omelets are a satisfying meal day or night. You do not have to add these specific vegetables to your omelet. For example, you could remove the red onion and add a green pepper. Just use the same measurement. With omelets, you can be creative and add the vegetables of your choice to make it delicious and match your taste buds specifically.




Protein 22.46g 45%




13 JK BREAKFAST QUINOA Ingredients: 1 cup almond milk 1 cup frozen blueberries 1 teaspoon cinnamon 1 cup cooked quinoa 1 cup water, filtered 1 teaspoon stevia

Directions: Bring milk and water to a boil in a small saucepan. Add 1/2 cup dry quinoa, and return to a boil. Reduce heat to low, and simmer, covered, until three-quarters of the milk has been absorbed, about 15 minutes. This will result in 1 cup of cooked quinoa. Stir in stevia and cinnamon. Cook, covered, until almost all the milk has been absorbed, about 8 minutes. Stir in blueberries, and cook for 30 seconds - 1 minute. Remove from pan and into bowl. Let cool, eat warm.

JK BREAKFAST SANDWICH Ingredients: 1 large egg 1 Ezekiel English muffin 12 leaves of raw spinach

Directions: Cook egg however you like it best. Toast the English muffin. Once egg is cooked, place onto toasted English muffin. Cover egg with spinach leaves and cover with other half of English muffin.




Protein 9.44g 19%





Protein 18.20g 36%




14 JK SUPER FOOD CEREAL Ingredients: 3 cups almond milk 1 sliced banana, medium 1/4 cup blueberries 1/4 cup cacao nibs 1/4 cup Goji berries 3 tablespoons honey 1 cup chia seeds 1/4 teaspoon cinnamon 1 teaspoon Maca powder Pinch of salt

1 teaspoon vanilla extract Directions: In a large bowl, combine the dry chia seeds with the almond milk. The seeds will immediately start to absorb the almond milk. Make sure to stir in the chia seeds so that all are covered by almond milk. Keep stirring every 2-3 minutes. Add all remaining ingredients and continue to stir until all ingredients are well distributed. The cereal will thicken in just less than 20 minutes. This recipe serves 5 and will be good for about 5 days sealed and refrigerated.

REMEMBER This recipe may look like it is very high in calories, but remember that it is calorie dense in a good way. Five of the ingredients are super foods that help your body run at its maximum efficiency throughout the day. The fats that you receive are from healthy omega-3 anti-inflammatory fats and the carbohydrates are from the high fiber content within the ingredients. Enjoy!

Nutrition Facts Serving Size 1 Makes 5 Servings Amount Per Serving Calories 849.13



Protein 23.35g 47%




15

JK SUPER FOOD CEREAL HIGH PROTEIN VERSION Ingredients: 2 cups almond milk 1 scoop 100% whey protein 1/4 cup blueberries 1/4 cup cacao nibs 1/4 cup Goji berries 5 teaspoons stevia 1/2 cup chia seeds 1/4 teaspoon cinnamon 1 teaspoon Maca powder

Pinch of salt 1 teaspoon vanilla extract 1/2 cup rolled oats

Directions: In a large bowl, combine the dry chia seeds and oats with the almond milk. The seeds and oats will immediately start to absorb the almond milk. Make sure to stir in the chia seeds and oats so that all are covered by almond milk. Keep stirring every 2-3 minutes. Add all remaining ingredients and continue to stir until all ingredients are well distributed. The cereal will thicken in just less than 20 minutes. This recipe serves 5 and will be good for about 5 days sealed and refrigerated.



Total Carbohydrate 57.21 19%

Protein 20.49g 41%




16 JK SWEET POTATO HASH BROWNS Ingredients: 2 sweet potatoes, large 4 tablespoons cold-pressed extra virgin olive oil 1 chopped onion, medium Salt Pepper

Directions: Bring a medium pot of lightly salted water to a boil. Cook sweet potatoes 3 to 4 minutes. Rinse and refrigerate until chilled. Heat 2 tablespoons of cold-pressed extra-virgin olive oil in a large skillet over medium heat. Add chopped onion and sauté until brown, about 15-20 minutes. Pour remaining 2 tablespoons of olive oil into skillet, add potatoes and cook on medium-high heat for about 8 minutes or until brown. Add the cooked onions and continue to cook for an additional 2 minutes. Season with salt and pepper to taste. Enjoy! NOTE: It’s recommended that you have an additional protein source with this meal. Add a

scoop of protein powder with 2 cups of unsweetened almond milk, or cook an egg on the

side.

JK SWEET POTATO WITH GHEE Ingredients: 1/2 sweet potato, medium 2 teaspoons grass-fed and/or organic ghee

Directions: Preheat a conventional oven to 450 degrees. Rinse the sweet potato thoroughly and poke holes with a fork all around the potato. Place on a baking sheet and bake for 60 minutes. Once fully cooked, cut sweet potato in half. Spread 2 teaspoons of grass-fed and/or organic ghee on one half and enjoy! NOTE: It’s recommended that you have an additional protein source with this meal. Add a

scoop of protein powder with 2 cups of unsweetened almond milk, or cook an egg on the

side.




Protein 1.3g 3%





Protein 1.00g 2%




17 NEW OPEN FACE EASY EGG SANDWICH Ingredients: 2 cups chopped kale or spinach 1 cup yellow grape tomatoes cut in half 1/2 cup red bell pepper chopped 1 large shallot chopped 1/4 cup mixed fresh basil and parsley chopped 2 eggs, fried in ghee/grass-fed butter or poached 1-2 tablespoons hummus or mashed avocado 1 slice of gluten-free rice millet/brown rice bread

Directions: Heat 1 1/2 tablespoons of olive oil in a non-stick skillet. Add tomatoes, shallots and red bell pepper. Sauté until soft. Add kale/spinach and cook until wilted. Add basil/parsley mix, salt and pepper to taste. Stir and remove from heat. You can cool and store in an air-tight container to have ready in the morning. Spread 1-2 tablespoons of hummus or avocado on a slice of gluten-free rice millet/brown rice bread. Add kale/spinach mixture. Top with friend or poached egg.




Protein 24.40g 49%




18 NEW OATMEAL BERRY BAKE Ingredients: 2 3/4 cups almond milk 1/2 cup unsweetened apple sauce 1 tablespoon vanilla extract 1 cup gluten-free oats 1 cup quinoa 1/2 cup toasted sliced almonds, roughly chopped 1/4 teaspoon stevia powder 3 tablespoons chia seeds

1 tablespoon baking powder 1/4 teaspoon salt 3 1/2 cups mixed berries of your choice

Directions: Preheat oven to 350 degrees. Coat a 2 quart baking dish with organic/grass-fed butter or coconut oil. Put the baking dish on a large baking sheet. In a bowl, whisk almond milk, apple sauce and vanilla together. In another bowl, mix oats, quinoa, chia seeds, stevia, baking powder and salt with a spoon. Spread oatmeal mix in a baking dish. Pour milk mixture on top of the oatmeal mix. Top with berries. Bake for about 40-50 minutes or until liquid is absorbed. Remove from oven and let stand for 5 minutes. Spoon mixture into bowl and eat warm.




Protein 8.30g 17%




19 NEW WAFFLE TO-GO Ingredients: 1 gluten-free waffle 1 tablespoon almond butter 1 sliced banana 1 tablespoon raisins

Directions: Toast a gluten-free waffle. Spread with almond butter. Top with banana slices and raisins. Wrap in wax paper and out the door you go!

NEW AVOCADO-TOMATO TOAST Ingredients: 1/2 avocado 1 slice gluten-free rice millet/brown rice bread Herbamare to taste Pepper to taste Lemon juice to taste 1 Roma tomato Sprinkle of nutritional yeast

Directions: Mash avocado in a bowl. Add herbamare, pepper and sprinkle fresh lemon juice to taste. Mix seasonings with the mashed avocado. Toast the gluten-free rice millet/brown rice bread. Spread avocado mixture on top of the toasted bread. Thinly slice a ripe, Roma tomato and place on top of avocado toast. Sprinkle some nutritional yeast on top. Put under the broiler for a minute or two until the top is golden brown.




Protein 4.90g 10%





Protein 11.70g 23%




20 NEW ALMOND BUTTER TOAST Ingredients: 1 slice gluten-free rice millet/brown rice bread 1 1/2 tablespoons almond butter 1/2 cup organic strawberries Sprinkle of stevia Handful of toasted almond slices or walnuts

Directions: Toast a slice of gluten-free rice millet/brown rice bread. Spread almond butter on top of the toast. Slice organic strawberries to cover the almond butter. Sprinkle with stevia. Top with lightly toasted almond slices or walnuts. To toast almond slices or walnuts: Place almond slices or walnut pieces on a small baking sheet. You need to use a baking sheet that has sides to it so the nuts will not roll off. Spread them evenly on the sheet and place them into a 350 degree oven. Toast for about 8 minutes or until lightly browned. Keep a close watch so they do not become overly brown.




Protein 10.95g 22%




21 NEW VEGETABLE “G-FREE” QUICHE Ingredients: 6 large eggs 1/4 cup almond flour 1/2 teaspoon baking powder Salt and pepper to taste 1/2 yellow bell pepper diced 1 large Roma tomato seeded and chopped 1 cup fresh spinach 1 cup fresh kale

1 tablespoon chopped basil 4 scallions – green and white parts chopped 6 spears asparagus – chopped into 1/2 inch pieces 1 tablespoon olive oil 1 tablespoon organic/grass-fed butter

Directions: Spray an 8” x 8” square cake pan with olive oil mist. Melt oil and butter in a skillet. Sauté pepper, asparagus, scallions and tomato until soft. Add spinach, kale and basil. Cook until wilted. In a bowl, whisk eggs, salt and pepper to taste. Add almond flour and baking powder. Whisk until combined. Combine egg mixture with vegetable mixture. Pour into prepared pan. Bake at 350 degrees until “set” in the middle, about 25-30 minutes. Let cool and cut into squares.




Protein 17.47g 35%




22 NEW BREAKFAST MUFFIN FRATTATAS Ingredients: 4 whole eggs and 6 egg whites 1/4 teaspoon fine sea salt 1/4 teaspoon ground pepper 1 tablespoon nutritional yeast *Beat above ingredients in a bowl with a whisk* 6-8 ounces organic ground turkey Italian dried spices to taste 3/4 cup broccoli, zucchini or asparagus

1/4 cup red bell pepper chopped 2 small shallots chopped

Directions: Take the ground turkey and brown in a skillet with Italian dried spices. With a wooden spoon, break up the sausage into crumbles pieces. Remove sausage from the pan and put in a bowl with paper towels to soak some of the grease. You can use organic Canadian bacon or regular organic bacon in place of the sausage, but this is also delicious without any meat. Add the vegetables to the pan that the sausage was in. Sauté the vegetables until soft but still have a “bite.” Add the vegetables and sausage to the egg mixture and stir. Use a 1/4 measuring cup and scoop the egg mixture into 12 lightly oiled muffin cups. Bake for 20-25 minutes until puffed like a soufflé and lightly browned. Cool in the pan on a rack for a few minutes. Muffins will deflate a bit. Slide a knife around the edge and remove egg muffin from pan. Finish cooling on rack. Store them in the refrigerator in a covered container. You can make these ahead of time on a Sunday and have them for the whole work-week!




Protein 32.13g 64%




23 NEW BREAKFAST BOWL Ingredients: 2 whole eggs and 4 egg whites 1/4 cup chopped shallots 1/2 cup chopped red bell pepper 1 tablespoon chopped cilantro 1/2 cup black beans, rinsed and drained 4 tablespoons salsa 1/2 diced avocado 1/4 cup chopped Roma tomato

Directions: Sauté onion and pepper in a non-stick pan sprayed with olive oil or coconut oil. Beat egg whites, whole eggs, cilantro, salt and pepper to taste. Add egg mixture to onion in the pan. Add black beans and cook until eggs are scrambled to your preference. Divide egg mixture into bowls. Top with salsa and diced avocado.

NEW SPICY EGG SCRAMBLE Ingredients: 4 whole eggs and 4 egg whites 1/2 teaspoon salt 1/4 teaspoon red pepper flakes 1 tablespoon organic/grass-fed butter or extra virgin olive oil 2 scallions chopped 1 tablespoon chopped fresh chives 2 cups packed fresh baby spinach

Sprinkle of nutritional yeast Directions: In a non-stick skillet, heat organic/grass-fed butter or oil. Add scallions and spinach. Cook until spinach is wilted and scallions are soft. Add egg mixture and cook until eggs are scrambled and cooked through. Sprinkle nutritional yeast on top of egg mixture.




Protein 19.30g 39%





Protein 23.90g 48%




24 KILLER LUNCHES

CREATE YOUR OWN JK SALAD

Directions: When looking to create your own salad, there are some ingredients that should be a staple in each and every salad you choose. Choose 3 cups of your green leafy vegetable. Choose up to four of your remaining vegetable options. Choose either 10 almonds, 7 walnuts or ½ of an avocado. Choose 3 ounces of a lean protein for a female, 4 ounces for a male. When choosing a dressing, you should always make your own. NEVER buy dressing from the grocery store. NEVER add croutons or cheese. Apple Cider Vinaigrette: 1 cup raw apple cider vinegar 2 tablespoons seeded Dijon mustard ¾ cup cold-pressed extra virgin olive oil Juice from half of a lemon ½ cup finely chopped fresh chives ½ tablespoon of curry powder Blend all of the ingredients together in your blender until they are well distributed.

Nutrition Facts Serving Size ? Makes ? Servings Amount Per Serving Calories ?

% Daily Values* Total Fat ?g ?%

Total Carbohydrate ?g ?%

Protein ?g ?%


Choose your green leafy vegetable: Mixed greens Arugula Romaine

Choose up to four vegetables: Onion Bell Peppers Celery Mushrooms Snap peas Carrots Broccoli Mint Cilantro Cucumber

Choose a healthy fat: Almonds Walnuts ½ Avocado Choose a protein: Organic Chicken breast Organic Turkey Breast Wild-caught Salmon Shrimp Free-range eggs C

Dressing: Apple Cider Vinaigrette



25 JK CHICKEN CAESAR SALAD Ingredients: 1 clove raw garlic 1 tablespoon lemon juice 1 head romaine lettuce 1 tablespoon extra-virgin olive oil 1 ounce grated parmesan cheese (optional) 1/2 tablespoon ground black pepper 12 ounces organic chicken breast 1 tablespoon mustard

Directions: Rub a large salad bowl with garlic clove, and then combine garlic with the olive oil, lemon juice, mustard and pepper in bowl. Let stand for 5 minutes, and then discard the garlic. Add lettuce to the bowl and toss to coat evenly. Sprinkle with parmesan cheese. Cook chicken and top to salad.

JK FRUIT SALAD Ingredients: 1/2 banana, medium 1/4 cup frozen blueberries 1/4 cup chopped walnuts 1/4 cup strawberries 1/4 cup watermelon balls

Directions: Slice strawberries and use melon baller to scoop 1/4 cup of watermelon. Combine 4 fruits. Top with walnuts and enjoy. This is very easy and quick to make and will keep you full for longer!




Protein 24.59g 49%





Protein 5.65g 11%




26 JK GLUTEN-FREE PASTA SALAD Ingredients: 1/4 cup raw broccoli 1/4 cup chopped celery 8 ounces cooked organic chicken breast 1 clove raw garlic 1 tablespoon lemon juice 2 tablespoons extra-virgin olive oil 1/4 cup chopped raw onions 1 tablespoon raw parsley

12 ounces gluten-free pasta 1/2 diced bell pepper 1/2 diced tomato, small 1 1/2 tablespoon cider vinegar

Directions: Cook pasta according to package. In large mixing bowl, combine pasta, onion, bell pepper, tomato, and cooked chicken. In small bowl, combine olive oil, vinegar, lemon juice, parsley, garlic. Mix well. Pour olive oil mix over pasta and veggies then toss and mix. Cover and allow chilling for an hour or so.

JK GREEK QUINOA SALAD Ingredients: 1 medium raw cucumber 2 tablespoons hummus 1 lemon, squeezed 2 tablespoons extra-virgin olive oil 8 tablespoons canned olives 1/4 cup chopped raw onions 1 bell pepper 3 cups cooked quinoa

Directions: Mix olive oil, lemon juice and hummus to create a dressing. Cook 1 ½ cups dry quinoa. Once quinoa has cooled, combine with roasted red peppers, cucumber, red onion and olives and toss with dressing. Serve chilled.




Protein 15.89g 32%





Protein 7.95g 16%




27 JK HONEY MUSTARD CHICKEN SALAD WITH CRANBERRIES Ingredients: 3 ounces cooked organic chicken breast 1/3 cup dried cranberries 1 clove raw garlic 2 tablespoons honey 1 teaspoon mustard, yellow 1/4 cup sliced almonds 3 cups raw spinach

1 tablespoon cider vinegar Directions: Combine honey, mustard and vinegar in a bowl and mix thoroughly to create even consistency. In a separate bowl, combine cooked chicken, almonds and cranberries. Pour honey mustard dressing over cooked chicken and mix. Serve atop spinach.




Protein 27.68g 55%




28 JK BEET SALAD WITH APPLE CIDER VINAIGRETTE Ingredients: 6 cups organic romaine lettuce 6 medium beets, cooked 2 ounces walnuts (around 28 nuts) 4 tablespoons apple cider vinaigrette Sea salt and pepper to taste

Directions: To cook raw beets, preheat the oven to 450 degrees F. Line a baking pan with foil to avoid any sticking. Place beets in baking pan and drizzle with vinaigrette, roast in oven for about 12 minutes, then let cool. Slice beets to preference. Add romaine, walnuts, sliced beets, sea salt, pepper, and vinaigrette to a large bowl, toss and serve! Apple Cider Vinaigrette: 1 cup raw apple cider vinegar 2 tablespoons seeded Dijon mustard ¾ cup cold-pressed extra virgin olive oil Juice from half of a lemon ½ cup finely chopped fresh chives ½ tablespoon of curry powder Blend all of the ingredients together in your blender until they are well distributed.




Protein 5.62g 11%




29 NEW VEGETABLE TURKEY MEATBALL SOUP Ingredients: 3 tablespoons olive oil 1 medium onion chopped 4 stalks celery with tops chopped 3-4 carrots chopped 4 cups kale chopped (or spinach) 1 tablespoon herbes de provence Salt and ground pepper to taste 1/4 chopped fresh parsley

Sprinkle of nutritional yeast 8 cups low-sodium chicken broth 1 14.5 ounce can petite-diced tomatoes with liquid 1 cup cooked brown rice

Directions: Mini-turkey meatballs recipe to follow. If short on time, you can brown the ground turkey, add salt, pepper and dried Italian seasoning instead. Heat oil in a large pot and add onions, carrots and celery. Cook until soft. Add the herbes de Provence and stir. Add broth, diced tomatoes and liquid. Stir in kale, add salt and pepper. If using kale, make sure you remove the center rib. Reduce the heat, cover and simmer until the vegetables are tender but not overcooked. About 25-30 minutes. Add the turkey meatballs, cooked rice and check for flavor. You may need to add more salt and pepper. As with most soups, they taste better the next day as the flavors set. Serve hot and sprinkle with freshly chopped parsley. Add a bit of nutritional yeast.




Protein 16.00g 32%




30 NEW MINI-TURKEY MEATBALLS Ingredients: 1 pound ground turkey 1/2 teaspoon salt 1/4 teaspoon ground pepper 1/4 cup almond flour 1 clove minced garlic 1 large egg and 1 egg white 1/4 cup nutritional yeast 1/4 cup chopped fresh parsley

1/2 teaspoon dried basil Directions: Thoroughly mix all ingredients in a medium bowl. Shape into mini-size meatballs, about 1 tablespoon. Sauté in a non-stick skillet with 1 tablespoon extra-virgin olive oil. Cook until one and lightly browned. Check to make sure there is no pink in the middle of the meatball.




Protein 53.75g 108%




31 NEW PEAR, BEET AND WALNUT SALAD Ingredients: 3 beets, roasted, peeled and sliced 1 pear thinly sliced 1 celery stalk thinly chopped 1/4 cup toasted walnut pieces 3 cups chopped romaine, kale or spring mix 1/2 cup cooked quinoa

Directions: Place greens on a platter or into a salad bowl. Add sliced beets, pears and celery. Add quinoa and walnuts. Drizzle extra-virgin olive oil, balsamic vinegar, salt and pepper to taste. To roast beets: Clean beets well and dry off excess water with a paper towel. Place the beets on a baking sheet lined with aluminum foil. Drizzle with olive oil, salt and pepper. Roast at 400 degrees until soft. Insert sharp knife. If it goes through the middle of the beet easily, it’s cooked. When cooled, peel and discard skin. Store them in a covered container in the refrigerator. They will keep for up to a week.




Protein 14.70g 29%




32 NEW ORANGE AND AVOCADO SALAD Ingredients: 8 cups spring mix 2 cups chopped romaine lettuce 2 large oranges peeled and cut into small pieces 1 large or 2 small ripe avocados cut into small chunks 2 tablespoons chopped pistachios Thinly sliced red onion to taste

Directions: Layer platter or salad bowl with above ingredients in the order given. If desired, drizzle with Citrus Cilantro Dressing (remember this adds calories). Add 4-6 extra-large roasted shrimp or citrus grilled chicken slices to this salad for more protein.

NEW CITRUS CILANTRO DRESSING Ingredients: 1 cup fresh cilantro 1/2 cup extra-virgin olive oil 1/4 cup freshly squeezed lime juice 1/4 cup freshly squeezed orange juice 1 zested lime 1/2 teaspoon freshly ground pepper Sprinkle of stevia

Directions: Put all the ingredients in a blender or food processor and blend until smooth. Store in a glass container and keep in the refrigerator. If you don’t care for cilantro, you can use fresh Italian parsley, basil or half of each.




Protein 9.85g 20%


Nutrition Facts Serving Size 1 (2 tablespoons) Makes 8 Servings Amount Per Serving Calories 123.50



Protein 0.01g 0%




33 NEW RIDICULOUSLY GOOD EGG SALAD Ingredients: 4 hard-boiled whole eggs 4 hard-boiled egg whites 4 teaspoons grainy Dijon mustard 2 tablespoons chopped chives 2 tablespoons chopped Spanish green olives 1/4 cup chopped celery and celery tops 1/4 teaspoon ground pepper 1/4 teaspoon Herbamare

Head lettuce, Boston or butter Chopped tomato to taste Shredded carrot to taste

Directions: Mash hard-boiled whole eggs and egg whites into a bowl. Add mustard. Stir to combine and to reach desired consistency. Stir in chives, celery and olives. Spoon the mixture into Boston or butter lettuce leaves. Add some chopped tomato and shredded carrot. Gently roll. If you are eating grains, spread the egg mixture on a slice of gluten-free rice millet/brown rice bread. Add tomato, shredded carrot and lettuce.




Protein 42.30g 85%




34 NEW APPLE, CRANBERRY AND PECAN SALAD WITH GRILLED CHICKEN Ingredients: 1 apple, thinly sliced 1/4 cup dried cranberries 1/4 cup toasted pecans 1/2 cup chopped celery Thinly sliced onion to taste 1 tablespoon hemp seeds 4 cups spring mix

2 cups chopped romaine lettuce Directions: Put spring mix and romaine lettuce on a platter or salad bowl. Add celery, onion, apple slices, cranberries and toasted pecans. Sprinkle hemp seeds on top. Add leftover grilled chicken.

NEW POMEGRANITE VINAIGRETTE Ingredients: 4 tablespoons extra-virgin olive oil 2 tablespoons fresh lemon juice 2 tablespoons 100% pomegranate juice Sprinkle of stevia 2 teaspoons Dijon mustard 1/2 teaspoon salt 1/2 teaspoon pepper

Directions: Whisk all ingredients together well or process them in a blender. Store the dressing in a small glass container in the refrigerator to have on hand.




Protein 11.10g 22%


Nutrition Facts Serving Size 1 (2 tablespoons) Makes 4 Servings Amount Per Serving Calories 128.75



Protein 0.00g 0%




35 NEW CARMELIZED ONION AND MUSHROOM FRITATA Ingredients: 1 large thinly sliced onion 2 cups mushroom slices 4 whole eggs 4 egg whites Sprinkle of nutritional yeast 1 1/2 cups arugula Balsamic glaze (can cook balsamic vinegar in a small pot over low heat until thickened)

Directions: Caramelize onion in a sauté pan with 2 tablespoons of extra-virgin olive oil on low heat until onions are lightly golden brown. This takes about 30-60 minutes to slowly cook the onions. You may need a little water so that they don’t dry out. Remove them from the pan and add mushrooms. Cook them until they are done and the water is absorbed. Return the onions to the pan with mushrooms and mix. In a bowl whisk eggs, salt pepper and red pepper flakes to taste. Pour into pan with onion mixture. Cook on stove until edges start to form and then put in a 350 degree oven. Bake until eggs are set and puffy. Take out of oven and add arugula. Disperse nutritional yeast on top of arugula. Return to oven for about another 5 minutes until cheese is softened and arugula is slightly wilted. Take out of oven and drizzle with some balsamic glaze.




Protein 25.00g 50%




36 NEW TO-GO HARD-BOILED EGG OPEN FACED SANDWICH Ingredients: 1 large lettuce leaf 1/2 avocado 1 whole hard-boiled egg 1 hard-boiled egg white Tomato to taste Cucumber to taste Hot sauce, chili sauce or salsa to taste

1 slice gluten-free rice millet/brown rice bread

Directions: Put in a square plastic container: Put down1 large lettuce leaf of choice. Top with 5 avocado slices, a sliced hard-boiled egg and hard-boiled egg white, tomato slices and thin cucumber slices. Sprinkle with hot sauce, chili sauce or salsa. If eating grains, put on top of a toasted slice of gluten-free rice millet/brown rice bread for an open-faced sandwich. Cover the container and off you go!




Protein 13.90g 28%




37 NEW MOM’S MINESTRONE SOUP Ingredients: 3 tablespoons extra-virgin olive oil 1 large onion chopped 3 large carrots chopped 3 celery stalks chopped 2 large zucchini chopped 1 fennel bulb chopped 2 cups chopped kale 1 28 oz. can chopped tomatoes and juice

3 cloves minced garlic 1 tablespoon chopped fresh thyme 2 bay leaves 1 – 1 ½ teaspoon salt 3/4 teaspoon freshly ground pepper 8 cups vegetable stock 1 can whole cannellini beans, rinsed, drained 1 can cannellini beans mashed with a fork

Directions: Add olive oil to a large pot. Add onions, carrots, celery, garlic, fennel and thyme. Cook until soft but still have a “bite.” Add zucchini and cook for 4-5 minute. Add kale and can of tomatoes with liquid. Add vegetable stock, bay leaves, salt and pepper. Bring to a boil. Lower the heat and simmer for about 30 minutes. Take out the bay leaves. Add mashed beans and a can of whole beans. Check the soup for taste, add more salt and pepper if desired. You may need more broth if it is very thick.




Protein 22.50g 45%




38 NEW MEDITERRANEAN TUNA SALAD Ingredients: 1 can wild albacore tuna 1 stalk celery chopped 1/2 cup sliced Greek olives 1/2 cup diced cucumber 2 tablespoons fresh parsley chopped 2 teaspoons lemon zest Juice of 1 lemon 2 teaspoons extra-virgin olive oil

Salt and freshly ground pepper to taste

Directions: In a medium bowl, add all the ingredients and stir well to combine. Eat alone or put on top of shredded kale, mixed greens or baby spinach.




Protein 20.80g 42%




39 NEW FRANK’S RED HOT CHICKEN SALAD Ingredients: 2 boneless chicken breasts (preferably organic) 4 tablespoons Frank’s Original Red Hot Sauce 3 teaspoons extra virgin olive oil 8 cups Romaine lettuce cut into slices 4 celery stalks, thinly slices diagonally 2 carrots, scrubbed and thinly sliced 3 scallions, green and white parts sliced diagonally

Directions: Slice chicken lengthwise and cut into strips. In a large bowl, combine chicken, Frank’s Original Red Hot Sauce and oil until chicken is well coated. Arrange chicken pieces on a baking sheet leaving some space in between pieces. Bake in oven for 4-8 minutes or until cooked through, turning once. While chicken is baking, combine romaine lettuce, celery, carrots and scallions on a platter or large salad bowl. Top with chicken. Add more sauce if desired. Drizzle with Cashew “Cream” Dip if desired (view recipe for Cashew “Cream Dip).




Protein 62.40g 125%




40 NEW VEGETABLE STIR-FRY Ingredients: 1 head broccoli cut in spears and crowns 1 small head cauliflower cut in crowns 3-4 large carrots peeled and sliced 304 large celery stalks sliced 1 large onion chopped 1 bag snow peas whole 1 large red bell pepper sliced 1 pound mushrooms sliced

2 garlic cloves minced

Directions: Spray wok or deep skillet with coconut spray. Heat oil and add all vegetables except the garlic and mushrooms. Add water to create a steaming effect if necessary. Stir and sauté until tender but still have a “bite.” Add garlic and mushrooms and cook until done. Be careful not to burn the garlic. Add some coconut aminos in place of soy sauce for flavor. Coconut aminos are a great alternative to soy sauce because it has less salt content is gluten-free and is just as flavorful! NOTE: Make this stir-fry on a Sunday (or when you have time) and you will have a vegetable dish ready for any time during the week. This is a great way to make sure you are getting in your vegies without having to eat a salad every day. Add beef, chicken or shrimp if you would like to make it a complete meal!




Protein 25.30g 51%




41 DYNAMIC DINNERS

JK BROILED PAPRIKA AND LIME CHICKEN WITH BROCCOLI Ingredients: 2 cups raw broccoli 6 ounces organic chicken breast 2 1/2 cloves raw garlic 1/2 lemon, squeezed 1/2 lime, squeezed 10 almonds

1 1/3 tablespoons extra-virgin olive oil 1 teaspoon salt 1/2 teaspoon ground allspice 1/2 teaspoon dried coriander leaf 1/2 teaspoon black pepper 1/2 teaspoon red or cayenne pepper 1/2 teaspoon paprika

Chicken Directions: Marinate the chicken with 2 cloves garlic, lemon, lime, allspice, coriander leaf, and red or cayenne pepper in a Ziploc bag for 1 hour, making sure to rub it into the chicken thoroughly. Heat up the grill until sizzling hot and grill the chicken pieces on each side until it is cooked through. Plate the dish and serve hot with lime wedges on the side. Garlic Broccoli Directions: Cut the broccoli stems. Put the water on the bottom of a medium sized sauté pan. Steam for 8 minutes on medium heat with the cover on the pan. Make sure the water is gone before adding the olive oil. Add the garlic (chopped), almonds (crushed or sliced) and sauté for 3-5 minutes. Sprinkle the half lemons worth of lemon juice on top and serve.




Protein 23.39g 47%




42

JK CHICKEN STIR FRY

Ingredients: 1/4 cup raw broccoli 1/4 cup low-sodium chicken broth 1/2 carrot, medium 1/4 cup raw cauliflower 2 ounces cooked organic chicken breast 1 clove raw garlic 1/2 cup chopped sautéed kale 1/2 cup diced portabella mushrooms 1 teaspoon coconut oil 1/2 cup chopped onions 1/4 bell pepper 1/2 teaspoon ground ginger

1 tablespoon balsamic vinegar Directions: Start by heating a large skillet over medium-high heat and add the coconut oil, garlic and ginger. Add in your onion and let it cook for a few minutes. Add the remainder of your vegetables and cook lightly. Do not overcook, so that they can retain most of their nutrients. Add in the chicken broth and balsamic vinegar then remove it from the heat. Squeeze some lemon juice, sea salt and pepper to taste if desired. It may look like a lot of ingredients but all it takes is a little chopping. Take your time and enjoy what you are preparing and putting into your body. This is a good meal to get a lot of veggies in, so if you would like to leave out the chicken that will be fine.




Protein 18.55g 37%




43 JK CHICKEN MUSHROOM AND ASPARAGUS RICE BOWL Ingredients: 30 spears raw asparagus, small 3 cups low-sodium chicken broth 9 ounces organic chicken breast 1 1/2 cup diced portabella mushrooms 2 tablespoons extra-virgin olive oil 1 1/2 cup cooked brown rice

Directions: Heat olive oil in pan. Add sliced mushrooms and cook for 5 minutes. Remove and set aside in bowl. Increase heat and cook the cubes of chicken until golden on all sides. Cut asparagus stems and discard, then cut the spears in halves. Set into pan along with mushrooms and 3/4 cup dry rice. Pour in a ladle of chicken broth and cook gently stirring occasionally. Add broth one ladle at a time as it absorbs into mixture and until rice is tender and chicken is cooked. Add asparagus tips at last 5 minutes with the final ladle worth of broth. Cook until everything in mixture is tender and has absorbed the broth. This should take 25-30 minutes. Season to taste with salt and pepper, then spoon into individual serving bowls.




Protein 30.56g 61%




44 JK HADDOCK WITH KALE Ingredients: 1 clove raw garlic 16 ounces haddock 1 cup chopped sautéed kale 1 tablespoon extra-virgin olive oil 1/4 teaspoon chili powder 1/4 teaspoon garlic powder 1/2 teaspoon paprika 1/2 teaspoon red or cayenne pepper

Directions: Preheat oven to 350 degrees. Place haddock in a baking dish that has been coated with non-stick cooking spray. Combine chili powder, garlic powder, paprika, red or cayenne pepper and sprinkle over fish. Bake uncovered, at 350 degrees for 20-25 minutes. Kale Directions: Strip the kale leaves off of the stems. Discard stems (or use them for something else). Roughly chop the leaves. Heat the oil in a skillet. Don't make it too hot though, or the garlic will burn. Throw the garlic in and stir for a few seconds. Add the kale and continue stirring until it's wilted. Sprinkle with salt and pepper to taste.




Protein 28.16g 56%




45 JK PORK WITH APPLE

Ingredients: 1 cup chopped apples, with skin 1 tablespoon extra-virgin olive oil 1/2 cup chopped raw onions 1 pork tenderloin, 1 1/2 pounds 1 1/2 tablespoons fresh rosemary 1 cup low-sodium chicken broth 1 tablespoon cider vinegar

Directions: Preheat the oven to 450 degrees. Lightly coat a baking pan with cooking spray. In a large skillet, heat the olive oil over high heat. Add the pork and sprinkle with black pepper. Cook until the tenderloin is browned on all sides. Remove from heat and place in the prepared baking pan. Roast the pork for about 15-20 minutes, or until a food thermometer indicates 150 degrees F (medium). Meanwhile, add the onion, apple and rosemary to the skillet. Sauté over medium heat until the onions and apples are soft, about 3 to 5 minutes. Stir in the broth and vinegar. Increase the heat and boil until the sauce has reduced, about 5 minutes. To serve, place the pork on a large platter. Pour the onion-apple mixture over the top and serve immediately.




Protein 29.02g 58%




46 JK QUINOA STUFFED PEPPERS WITH SWEET POTATO

Ingredients: 1/2 clove raw garlic 1/4 cup chopped sautéed kale 1 cup diced portabella mushrooms 1/2 tablespoon extra-virgin olive oil 3 bell peppers 1 1/2 cups cooked quinoa 1 1/2 tablespoon chopped raw shallots

3 medium sweet potatoes Directions: Preheat oven to 350 degrees. Make 3/4 cup dry quinoa according to package directions. Meanwhile, heat olive oil in large pan and sauté shallots and mushrooms. Add garlic, salt and pepper to taste. After they cook for 10 minutes, add the kale and cook down. While that is cooking, cut tops off bell peppers then scoop out seeds and ribs. When quinoa is finished, add to large bowl, add in mushroom mixture and combine thoroughly. Fill bell peppers with quinoa and mushroom mixture then place it in a pan. Drizzle the tops with olive oil. Place in the oven and roast for about an hour. To Cook Sweet Potato: Puncture holes all over the sweet potato with a fork. Then wrap in paper towel and stick in microwave for 6-10 minutes. Cut down the middle and make sure the center is warm. If not, reheat for an additional 1-2 minutes depending on microwave.




Protein 8.10g 16%




47

JK ROASTED CHICKEN BREAST WITH CHERRY TOMATOES AND ASPARAGUS Ingredients: 8 spears asparagus, extra-large 3 ounces organic chicken breast 1 teaspoon fresh rosemary 1/2 cup cherry tomatoes 1 tablespoon balsamic vinegar

1 tablespoon olive oil Directions: Preheat the oven to 400 degrees. Put 1 chicken breast, with its skin left on, in a bowl. Add 8 trimmed sticks of asparagus, 1/2 cup of halved cherry tomatoes and the rosemary to chicken as well. Toss everything together with a pinch of sea salt, freshly ground black pepper and a drizzle of olive oil. Put the veggies into a tinfoil tray then place the chicken and rosemary sprig on top. Season well. Cook in the middle of the oven for 25 to 35 minutes. Serve drizzled with balsamic vinegar.




Protein 24.25g 49%




48 JK SALMON WITH ASPARAGUS Ingredients: 40 spears asparagus, large 1 clove raw garlic 1/2 lemon 1 1/2 tablespoons extra-virgin olive oil 16 ounces salmon, wild-caught

Salmon Directions: Preheat oven to 425 degrees. Lay foil on top of baking sheet. Lightly put 3/4 tablespoon of olive oil on foil to prevent sticking. Slice lemons into thin pieces. Slice salmon into 2-3 pieces. Make sure their equal in size for equal cooking. Lay salmon pieces on top of lemon slices onto the foil. Sprinkle with sea salt, pepper and cayenne pepper to taste. Place in oven for 15-18 minutes. Asparagus Directions: Lay asparagus on a sheet pan and coat the asparagus lightly with other 3/4 tablespoon of olive oil. Mince the whole garlic clove and sprinkle or spread evenly over the field of asparagus. Season with sea salt and pepper to taste. Put in with your salmon and cook for 20 minutes or until crunchy and chewy. Flip asparagus after about 10 minutes.




Protein 29.57g 59%




49 JK STUFFED CHICKEN

WITH ROASTED CARROTS Ingredients:

1/4 cup low-sodium chicken broth 12 carrots, medium 12 ounces organic chicken breast 1 lemon, squeezed 1/4 cup chopped walnuts 4 teaspoons coconut oil 1/3 tablespoon extra-virgin olive oil 10 ounces raw spinach

Directions: Using a sharp knife, cut a horizontal slit through the thickest portion of each chicken breast half to form a pocket. Sprinkle chicken with pepper and salt. In a large nonstick skillet, cook chicken in 1/3 tablespoon of hot olive oil over medium-high heat about 12 minutes or until tender and no longer pink, turning once (reduce heat to medium if chicken browns too quickly). Remove chicken from skillet. Cover and keep warm. Carefully add chicken broth to skillet. Bring to boil and add half of the spinach. Cover and cook about 3 minutes or just until spinach is wilted. Remove spinach from skillet, reserving liquid in pan. Repeat with remaining spinach. Return all spinach to skillet. Stir in the nuts. To serve, divide spinach/nut mixture among 4 amounts, squeeze fresh lemon juice over the spinach and insert into open chicken breast. If desired, garnish with lemon slices. Roasted Carrot Direction: Peel and trim carrots, cut into thin slices. Put the carrots and coconut oil in a bowl and shake, season with salt and pepper to taste. Put the carrots on a sheet pan and roast for 30 minutes or until tender.




Protein 25.13g 50%




50 JK VEGGIE FLORETS POLONAISE Ingredients: 1 cup chopped raw broccoli 1 chopped carrot, medium 1 cup raw cauliflower 1 clove raw garlic 1 lemon, squeezed 1/3 tablespoon extra-virgin olive oil 1/2 teaspoon chili powder 2 hard-boiled eggs

Directions: Trim broccoli and cauliflower into equal size florets. Place in steamer over a pan of boiling water and steam for 5-7 minutes until tender. Toss florets in oil and transfer to serving dish. While veggies are cooking, mix lemon juice, garlic and chili powder. Finely chop eggs and mix in with remaining ingredients. Sprinkle this egg mixture over the cooked veggies then serve adding salt and pepper to taste.




Protein 18.21g 36%




51 NEW ITALIAN TURKEY BURGERS Ingredients: 1 ½ pounds ground turkey (preferably organic) Italian dry spices to taste 1 zucchini shredded 1/4 cup chopped red onion 2 tablespoons chopped sun-dried tomatoes 1/4 cup fresh chopped parsley 1/4 teaspoon salt 1/2 teaspoon ground pepper

Directions: Sauté onion in pan sprayed with extra-virgin olive oil. Let cool. Add turkey to a large bowl. Add onion, zucchini, sun-dried tomatoes, parsley, salt and pepper. Mix well to combine ingredients. Form into patties and sauté in pan with 1 tablespoon extra-virgin olive oil. You could grill them in a grill pan coated with the olive oil or on the grill on top of nonstick aluminum foil coated with olive oil spray. Cook each side of the burger until cooked through – about 6-7 minutes depending on size.




Protein 68.65g 137%




52 NEW ROASTED LEMON SHRIMP Ingredients: 1 pound extra-large shrimp 1 tablespoon fresh lemon juice 1 tablespoon extra-virgin olive oil 1/4 teaspoon ground pepper 1/2 teaspoon salt 1 shake red hot pepper flakes

Directions: In a bowl, mix shrimp with olive oil, juice and seasoning to coat. Place shrimp on a jelly roll pan in a single layer. Roast in the oven at 350 degrees for about 6-10 minutes or until pink in color depending on size of the shrimp. Do not overcook. Remove from oven and place shrimp on a platter.




Protein 46.05g 92%




53 NEW SPICY SALMON CAKES Ingredients: 1 pound fresh wild-caught salmon 1/2 cup almond flour 2 eggs beaten Zest of one lemon 1/2 teaspoon orange zest 1/2 teaspoon salt 1 ½ tablespoons fresh chopped dill Couple shakes of Frank’s Original Red Hot Sauce

Directions: Rinse salmon then dry with paper towels and cut into small chunks. Mix salmon with almond flour, eggs, lemon zest, orange zest, dill, salt and hot sauce. Make patties and chill in refrigerator for 15-20 minutes. Spray nonstick skillet with olive oil spray and add 1 tablespoon of olive oil. Heat the oil and fit the salmon cakes in the pan. Make sure there is space between the salmon cakes. You may need to do two batches if necessary. Cook about 5 minutes on each side over medium heat until nicely golden in color. Place on paper towels and keep warm while cooking the rest of the cakes.




Protein 38.53g 77%




54 NEW TO-GO MEATLOAF MUFFINS Ingredients: 2 pounds meatloaf mixture (preferably grass-fed) 1 tablespoon extra-virgin olive oil 3/4 cup diced sweet onion 3/4 cup diced celery 1/2 cup diced mushrooms 1 tablespoon chopped parsley 1 tablespoon chopped thyme 1 tablespoon chopped chives

2 large eggs (free-range/organic) 1/3 cup almond flour 3 tablespoons unsweetened almond milk 1 1/4 teaspoons salt 1/2 teaspoon ground pepper

Directions: Put meat mixture into a large bowl. Sauté onion, celery and mushrooms I olive oil until soft. Cook slightly and add to meat mixture. Add parsley, thyme, chives, eggs, almond flour, almond milk, salt and pepper. Mix thoroughly with hands to make sure al ingredients are well combined. Coat a muffin tin sparingly with olive oil. Fill each muffin tin with meatloaf mixture. Put in oven pre-heated at 350 degrees. Bake for about 35 minutes or until done. Let cool in the pan slightly. Take out of muffin tins and place on a plate with paper towels. When totally cooled, store in an airtight glass container and put in refrigerator. Now you have a ready-made lunch or dinner. Just heat and serve!




Protein 57.73g 115%




55 NEW CHILI SPAGHETTI SQUASH Ingredients: 1 pound ground turkey (organic) 1 pound ground sirloin (organic) 1 green pepper 1 red or orange bell pepper 1 carrot, peeled and diced 1 celery stalk diced 1 jalapeno, seeded and diced 5 cloves garlic, minced

1 large Spanish onion chopped 2 tablespoons dried Italian seasoning 1 tablespoon cumin 1 tablespoon gram marsala 1 teaspoon salt 1/2 teaspoon pepper 3 tablespoons tomato paste 2 bay leaves 3/4 cup red wine 3/4 cup beef broth (organic) 2 28oz. cans chopped tomatoes

Directions: Cook turkey, sirloin, green pepper, bell pepper, carrot, celery stalk, jalapeno, garlic and Spanish onion in a large pot until meat is browned and vegetables are soft. In a bowl, mix the Italian seasoning, cumin, gram marsala, salt and pepper. Add the tomato paste, bay leaves, red wine, beef broth and canned chopped tomatoes into a pot. Cook on low heat and let simmer for 30 minutes. Add 2 cans of light red kidney beans. Stir all ingredients together and simmer for 1 hour. Discard the bay leaves. Taste – add more salt and pepper if necessary. Split the spaghetti squash in half lengthwise and cook in the microwave on high until soft. Cook time varies 10-15 minutes. Run a fork on the inside of the squash until it is all loosened and looks like spaghetti strands. Put squash in a bowl and ladle the chili on top.




Protein 42.28g 85%




56 NEW SALMON MANGO SALAD Ingredients: 1 ripe mango 1 red bell pepper 3 scallions chopped 1 jalapeno pepper, seeded and chopped finely 2 tablespoons white balsamic vinegar 1 tablespoon honey 1/2 tablespoon extra-virgin olive oil 1/2 teaspoon salt

1/4 teaspoon finely ground pepper 4 wild-caught salmon filets (4oz)

Directions: Combine mango, bell pepper, scallions, cilantro, jalapeno, vinegar, honey, extra-virgin olive oil, salt and pepper. Mix until well combined. Drizzle salmon filets with olive oil and spread evenly. Sprinkle salt and pepper. Heat a nonstick skillet with 1 tablespoon of olive oil. Add salmon and cook until opaque in the center, about 4-5 minutes on each side. Add to the other ingredients and enjoy!




Protein 25.10g 50%




57 NEW PORK TENDERLOIN WITH PINEAPPLE, ORANGE AND MANGO SALSA Ingredients: 1 pork tenderloin, around 1 pound (organic) Salt to taste Pepper to taste 1 mango, peeled and diced 1 cup fresh pineapple chopped

1 small orange, peeled, sectioned and chopped 1/2 cup chopped scallions 1/2 cup chopped cilantro 1 tablespoon grated orange rind 1/4 teaspoon red pepper flakes

Directions: Mix fruit, scallions, cilantro, orange rind, and red pepper flakes. Set aside for flavors to combine. In the meantime, trim the tenderloin of any excess fat. Slice tenderloin into about 8 pieces. Pound each slice with a meat mallet to an even thinness. Salt and pepper each piece to taste. Heat 1 tablespoon of olive oil in a skillet. Add the pork slices. Make sure not to crown the slices. You may need to do them in two separate batches. Cook about 2-3 minutes on each side. Place the pieces on a platter and spoon the salsa on top. Sprinkle some fresh cilantro on top of the salsa and serve.




Protein 45.87g 92%




58 NEW HEALTHY FISH “FRY” Ingredients: 1 filet of haddock or sole 1 egg white 1/4 cup almond flour Handful almond slices chopped finely Zest of 1 lemon Salt to taste Pepper to taste OPTIONAL: Cashew “Cream” Dip (added calories)

Directions: Mix flour, almond slices, lemon zest, salt and pepper in a shallow bowl. Salt and pepper the fish piece. Dip fish in the egg white. Dredge fish in the flour mixture so it is evenly coated on both sides. In a sauté pan, add 2 tablespoons of olive oil and heat. Add fish to the pan and cook n each side or about 2-3 minutes until the fish turns opaque white. Serve fish with lemon wedges and optional Cashew “Cream” Dip. Remember, the Cashew “Cream Dip adds calories – visit that recipe for full Nutrition Facts.




Protein 52.10g 104%




59 NEW TOMATO, ONION AND OLIVE COD BAKE Ingredients: 2 Roma tomatoes, sliced thick and cut in half 1 cup yellow grape tomatoes, halved 2 shallots thinly sliced 10 Kalamata olives sliced 1/2 teaspoon dried basil 1/2 teaspoon dried Italian seasoning 1 tablespoon extra-virgin olive oil 2 teaspoons apple cider vinegar

1/2 teaspoon salt 1/2 teaspoon pepper 3 pieces of wild-caught cod (around 2 pounds)

Directions: In a shallow glass baking dish, thinly coat the bottom of the dish with olive oil. Place cod in dish. Add salt, pepper and drizzle a small amount of olive oil on top of the cod. In a bowl, combine the Roma tomatoes, grape tomatoes, shallots, Kalamata olives, dried basil, dried Italian seasoning, olive oil, vinegar, salt and pepper. Mix to combine all seasonings. Spoon tomato mixture and place on top of cod. Bake in the oven at 350 degrees for about 30 minutes until white opaque depending on the thickness of the cod.




Protein 56.86g 114%




60 NEW CITRUS GRILLED CHICKEN WITH BASIL CITRUS SAUCE Ingredients: 1/4 cup extra-virgin olive oil 1/4 cup lemon juice 1/4 cup orange juice 2 tablespoons lime juice 1 teaspoon salt 1/2 teaspoon pepper 4 boneless, skinless chicken breasts (organic)

1 cup fresh basil leaves packed 1 large clove garlic 1 teaspoon lime zest 3 tablespoons lemon juice 1/4 cup orange juice 1/2 teaspoon salt 1/4 teaspoon pepper 1/4 cup extra-virgin olive oil

Directions: In a plastic food storage bag, combine the first 6 ingredients and add chicken. Close bag, massage chicken with marinade. Refrigerate for about one hour or longer. In a blender, add the last 9 ingredients and blend until smooth. Grill the chicken on a gas grill or on a grill pan until cooked through (time depends on grill). Place chicken on a plate and drizzle with the fresh basil-citrus sauce.




Protein 27.63g 55%




61 NEW SLOPPY JOE STUFFED ACORN SQUASH Ingredients: 1 acorn squash 1 pound ground turkey (organic) 1 jalapeno, seeds removed and minced 1 red or orange bell pepper chopped 1 can low-sodium black beans, rinsed and drained 2 cups crushed tomatoes 2 tablespoons tomato paste 1 tablespoon red wine vinegar

1 tablespoon molasses 1 tablespoon Worcestershire sauce Salt to taste Pepper to taste

Directions: Cut squash in half, seeds scooped out and cook in the microwave in a glass baking dish. Cook until inside is soft, about 20-25 minutes on high. Loosen up inside of squash with a spoon or fork. Keep the squash inside the shell. Brown the meat and inions in a pot or deep skillet. Add the garlic and bell pepper. Cook for about 6 minutes. Add the tomatoes, paste and the rest of the ingredients. Stir to combine. Cook on low for 5-8 minutes. Add the beans and cook for another 5 minutes. Scoop the Sloppy Joe mixture on top of the acorn squash and serve.




Protein 34.35g 69%




62 NEW RATATOUILLE Ingredients: 10 sun-dried tomatoes sliced 1 tablespoon extra-virgin olive oil 1 large onion chopped 5 garlic cloves crushed 1 green bell pepper chopped 1 red bell pepper chopped 2-3 small Japanese eggplants, unpeeled and cubed 2 large zucchini cubed 1 28oz. can chopped tomatoes 1/2 teaspoon salt

1/4 teaspoon pepper 1/4 cup roughly chopped fresh basil 2/3 cup red wine

Directions: Heat a large pot with oil, add onion and garlic. Sauté until golden but be careful not to burn the garlic. Add the peppers, eggplant, zucchini, sun-dried tomatoes, salt and ground pepper. Stir and cook for 5-8 minutes. Add canned tomatoes and wine. Bring to a boil, reduce heat and let simmer for about 30 minutes. Stir in basil during the last 2 minutes of cooking time.




Protein 23.15g 46%




63 NEW HOT & SPICY BEEF STIR FRY Ingredients: 1 pound boneless sirloin, cut into strips (organic) 1 tablespoon coconut oil 2-3 teaspoons fresh ginger minced 3 red bell peppers 1 pre-sliced package cremini mushrooms 1 small head of broccoli cut into florets 1/4 cup beef stock (organic) 1 teaspoon sesame oil

1 tablespoon coconut aminos Directions: Heat oil in a skillet and add the beef strips. Brown the beef until done. Add chili paste, ginger and garlic. Cook quickly and make sure not to burn garlic. Take meat out of the pan and keep aside. Add the peppers, broccoli, mushrooms, stock and coconut aminos to the pan. Cook until vegetables are tender but still have a “bite.” Return the meat and stir together with the vegetables. Drizzle with sesame oil.




Protein 41.80g 84%




64 STUNNING SIDES

NEW BRUSSELS SPROUTS WITH PROSCIUTTO Ingredients: 1 pound fresh Brussels sprouts 2 slices prosciutto (preferably organic) 2 large shallots chopped Salt to taste Pepper to taste

Directions: Steam the Brussels sprouts until tender or if you prefer you can roast them. Place sprouts on baking sheet and drizzle with olive oil. Add salt and pepper then toss with hands to coat. Spread evenly on baking sheet and roast at 400 degrees until fork tender. In a deep sauté pan sprayed with olive oil, cook prosciutto until crispy. Remove pan and place it on a plate with a paper towel. Add shallots to the pan with the juices from prosciutto. Cook shallots until tender. Add Brussels sprouts to pan with shallots. Break up crispy pieces of prosciutto and put on top of Brussels sprouts. Toss until well coated.




Protein 10.95g 22%




65 NEW CAULIFLOWER MASH Ingredients: 1 small head of cauliflower cut into florets 1 tablespoon grass-fed/organic butter or ghee 2-3 tablespoons almond milk 1 clove fresh garlic minced (optional) Salt to taste Pepper to taste

Directions: Steam the florets and check with fork for tenderness. Drain completely. Add the cauliflower to the food processor. Add grass-fed, organic butter or ghee, almond milk, optional garlic, salt and pepper to taste. Process until it reaches your desired consistency. NOTE: This is a delicious side to the TO-GO MEATLOAF MUFFINS.




Protein 2.80g 6%




66 NEW BROCCOLI AND LEMON SALAD Ingredients: 1 large head broccoli cut into spears Zest of 1 lemon 1 lemon wedged 1 tablespoon extra-virgin olive oil 2 tablespoons white balsamic vinegar Sea salt to taste Pepper to taste

Directions: Steam broccoli spears until tender and bright green. Prepare and ice bath while broccoli is cooking. Take a large bowl, fill with water and ice cubes. Drain broccoli and pour into ice bath bowl to shock it. This will stop the cooking process and keep the broccoli nice and green. Drain the broccoli and put into a salad bowl. Zest one small lemon and add to broccoli. Drizzle 1 tablespoon of extra-virgin olive oil and 2 tablespoons of vinegar. Add salt and pepper to taste. Toss to evenly coat. Serve with a lemon wedge.




Protein 8.60g 17%




67 NEW TO-GO SWEET POTATO Ingredients: 1 large sweet potato 1 tablespoon grass-fed/organic butter or ghee Salt to taste Pepper to taste Nutmeg to taste

Directions: Clean the skin of the sweet potato with a vegetable scrub. Cook in microwave or bake in oven at 350 degrees until a knife goes through the middle clean and smooth. This will depend on the size of the potato. A large potato in the microwave usually takes about 15 minutes on high. Check the potato so the ends do not over bake and become dry. Cut potato in half and mash with a fork. Add a pinch of salt, pepper, nutmeg and grass-fed/organic butter or ghee.




Protein 0.95g 2%




68 NEW GREEN BEAN SALAD Ingredients: 1 pound fresh green beans 2 large ripe tomatoes quartered 2 tablespoons chopped fresh parsley 2 tablespoons chopped fresh basil 1 clove garlic minced

Directions: Snip ends of beans and add to 1 cup of boiling salted water. Cook until tender but still green. Drain and put the beans in a bowl of ice water for a few minutes to stop the cooking process. Drain the water and place in a bowl. Add tomato chunks, fresh parsley, basil and garlic. Top with drizzled extra-virgin olive oil, a good red wine or balsamic vinegar, salt and pepper. Serve warm or cold.




Protein 6.30g 13%




69 NEW SWEET CABBAGE AND BEANS Ingredients: 1 head cabbage chopped 2 tablespoons extra-virgin olive oil 1 clove garlic finely chopped Salt to taste Pepper to taste 2 tablespoons celery tops 1/2 cup chopped sweet onion 1 can cannellini beans, rinsed and drained

Directions: Sauté onion, celery tops and garlic in extra-virgin olive oil. Be careful not to burn garlic. Add cabbage, salt and pepper to taste. Cook cabbage until wilted. Add 1 can of cannellini beans. Mix together well and cook until beans are heated through.




Protein 9.60g 19%




70 NEW CASHEW “CREAM” DIP Ingredients: 1 cup raw cashews 1 cup water 2 teaspoons fresh lemon juice 1 teaspoon apple cider vinegar 1/2 teaspoon fine grain sea salt

Directions: In a bowl, pour enough water to cover 1 cup of raw cashews. Soak overnight. Drain and rinse cashews, then put in a blender. Add 1/3 cup of water, 2 teaspoons fresh lemon juice, 1 teaspoon apple cider vinegar and 1/2 teaspoon fine grain sea salt. Blend on high speed until smooth. Add up to 1/2 cup water depending on desired thickness.




Protein 6.88g 14%




71 SPECIAL SNACKS

JK GRANOLA BARS Ingredients: 8 tablespoons almond butter 1/3 cup dried cranberries 2 tablespoons honey 1 cup rolled oats 2 tablespoons coconut oil 1 tablespoon chia seeds 1 tablespoon ground flaxseed

Directions: Goji Berry is the preferred fruit for this granola bar, but is very hard to find in the stores so if you cannot find the Goji Berry, go with the cranberries. Put ingredients in a food processor and pulse until mixed. Drop contents into a loaf pan and flatten. Place in the fridge for a couple of hours to let the bars settle. Once set, cut into 8 bars and keep refrigerated until you eat them. (Tendency to crumble in not refrigerated). **Make the granola bars every week. Recipe makes 8 bars. These are the perfect brunch snack that will provide you with a bunch of energy to also take with you to work! ** Soak oats overnight to enhance nutritional value




Protein 3.68g 7%




72

JK APPLE SLICES WITH ALMOND BUTTER Ingredients: 1 tablespoon almond butter 1 apple, medium, with peel 1 teaspoon cinnamon

Directions: Cut apples into slices. Spread Almond butter on all slices. Sprinkle with cinnamon if you wish.

JK AVOCADO TOAST Ingredients: 1 avocado 2 slices “Food for Life” Gluten-Free Rice Millet bread 1 lemon squeezed

Directions: Toast your bread in a toaster until golden brown. If you do not have a toaster, you can use an oven set at 350 degrees. Remember to keep an eye on the bread, turning it every so often so that both sides get toasted. Slice your avocado in half and discard the pit. Scoop 1/2 of the avocado onto the first slice of toast. Spread a thick layer evenly over the bread. Repeat the same on the second slice of toast. Sprinkle a dash of sea salt, red chili flake, and cracked black pepper over the avocado if you wish. Serve.




Protein 2.60g 5%





Protein 4.10g 8%




73 JK CARROT WITH HUMMUS Ingredients: 3 tablespoons hummus 15 baby carrots

Directions: Use hummus as dip for your carrots.

JK GRAPES WITH CASHEWS Ingredients: 20 grapes 2 tablespoons cashews, dry roasted, no salt added

Directions: Enjoy as is!




Protein 4.82g 10%





Protein 3.16g 6%




74 JK ALMOND AND RAISINS Ingredients: 1/4 cup whole almonds 1/6 cup raisins


JK ORANGE WITH WALNUTS Ingredients: 1/2 ounce walnuts (around 7 nuts) 1 orange, medium





Protein 8.11g 16%





Protein 3.33g 7%




75 JK CELERY WITH ALMOND BUTTER Ingredients: 5 stalks organic celery 1 tablespoon almond butter

Directions: Cut off top and bottom of celery stalks, leaving the middle. Enjoy with almond butter separate or together!

JK BELL PEPPERS WITH CASHEWS Ingredients: 1 cup sliced bell peppers 1/4 cup cashews

Directions: Slice any color bell pepper you wish into bite sized portions. Enjoy as is!




Protein 4.91g 10%





Protein 6.44g 13%




76 JK MIXED NUTS Ingredients: 1/4 cup mixed nuts – NO PEANUTS


JK COCONUT MILK YOGURT WITH GROUND FLAXSEED Ingredients: 6 ounces So Delicious Coconut Milk High Fiber yogurt, any flavor 2 tablespoons ground flaxseed

Directions: Mix any flavor So Delicious Coconut Milk High Fiber yogurt with ground flaxseed and enjoy.




Protein 5.59g 11%





Protein 4.56g 9%




77 JK BANANA-ALMOND BUTTER “ICE CREAM” Ingredients: 1 frozen banana 2 tablespoons almond butter

Directions: If the banana is at room temperature, peel the banana and cut it into chunks. Place chunks in a storage container and place in freezer overnight. Put frozen banana chunks and almond butter into a blender and blend. Ingredients should turn into an ice cream-like texture. Scoop out and enjoy!

JK SMASHED AVOCADO Ingredients: 1 avocado Sea salt and pepper to taste 1 lemon squeezed

Directions: Smash the avocado in a medium-sized bowl. Add sea salt and pepper to taste. Squeeze lemon juice on top, if desired. Enjoy!




Protein 5.20g 10%





Protein 4.20g 8%




78 SENSATIONAL SWEETS

NEW POACHED BERRIES Ingredients: 2 cups fresh berries (blueberries, strawberries, raspberries and blackberries) Zest and juice from 1 orange Pinch freshly grated nutmeg 1/4 teaspoon cinnamon 1 tablespoon honey (local/organic)

Directions: In a saucepan, add berries, honey, orange zest and juice, nutmeg and cinnamon. Stir until combined. Bring the berries to a boil on stove. Lower heat and let the berries cook until soft. About 6-8 minutes. Make sure they do not get overly soft and saucy. Let cool in pan. Mixture should thicken slightly while cooling. Store in an airtight glass container and keep in the refrigerator. Serve with coconut/almond milk dairy-free yogurt (So Delicious brand). NOTE: This is a good recipe to use when berries are starting to go.




Protein 0.00g 0%




79 NEW CHOCOLATE CHIP AND ORANGE COOKIES Ingredients: 3 cups almond flour 1/2 teaspoon salt 3/4 teaspoon baking soda 2 large eggs 1/3 cup grape seed oil 1/4 cup honey 2 tablespoons fresh orange juice 2 teaspoons orange zest

1 cup organic 85%+ dark chocolate Directions: In a large mixing bowl, combine almond flour, salt and baking soda. In another bowl, whisk 2 large eggs. Add oil, honey, orange juice and zest. Whisk together with eggs. Combine the wet and dry ingredients until completely combined. Add 1 cup of dark chocolate and combine. Using an ice cream scooper, place 1 scoop of mixture onto parchment paper lined cookie sheet. Should have enough batter for about 20-22 cookies. Bake cookies for about 13 minutes until lightly golden brown. Remove the cookies out of the oven and leave on the sheet to cool.




Protein 5.67g 11%




80 NEW FROZEN BANANA TREATS Ingredients: 1 large banana 1 tablespoon almond butter 1 serving organic 85%+ dark chocolate 1/2 cup toasted almond slices chopped

Directions: Line a small baking sheet with parchment paper. Slice banana and place slices on paper. Spread a small amount of almond butter on tip of banana slice. Sprinkle with chocolate pieces and chopped almond slices. Put in freezer for about 30 minutes. Serve and enjoy.




Protein 10.20g 20%




81 BREATHTAKING BEVERAGES *WARNING*

The following beverages are to be consumed sparingly. Even though they are sweetened using natural fruits, vegetables and zero-calorie Stevia, they will still increase your insulin levels which

have been shown to stop fat loss. We cannot calculate the exact amount of natural sugar that will be absorbed by the water while soaking. Also, consuming the fruit after soaking will account for extra

calories so please be careful as to how often these are consumed. Thank you!

JK CITRUS SPLASH Ingredients: 1/2 orange 1/2 lemon 1/2 lime 16 ounces filtered water

Directions: Slice the orange, lemon and lime leaving the peel on the fruit. Combine sliced fruit with 16 ounces of filtered water. Place the combination into the refrigerator to chill for 1 hour. Strain the water from the combination and enjoy your homemade flavored water! You can re-use the fruit for up to 1 day.

JK BERRY BLAST Ingredients: 1/4 cup blueberries 1/4 cup blackberries 1/4 cup raspberries 1 packet Stevia 16 ounces filtered water

Directions: In a medium-sized bowl, crush all of your berries together. Combine the berries with 16 ounces of filtered water. Place the combination into the refrigerator to chill for 1 hour. You can either strain the water from the berries or enjoy the combination together!

Nutrition Facts Serving Size 1 Makes 1 Serving Amount Per Serving Calories 0

% Daily Values* Total Fat 0g 0%

Total Carbohydrate 0g 0%

Protein 0g 0%





Protein 0g 0%




82 JK FRESH FIX Ingredients: 2 sprigs fresh mint 1/2 stalk lemongrass 1/2 cucumber, small 16 ounces filtered water

Directions: Slice the cucumbers into thin pieces. Combine sliced cucumber, lemongrass and mint with 16 ounces of filtered water. Place the combination into the refrigerator to chill for 1 hour. Strain the water from the combination and enjoy your homemade flavored water! You can re-use the vegetables for up to 1 day.

JK STRAWBERRY LEMONADE Ingredients: 1/2 cup fresh strawberries 1 lemon, squeezed 16 ounces filtered water 1 packet Stevia

Directions: Squeeze the lemons into your container. Then, slice the lemons into thin pieces leaving the peel on the fruit. Combine sliced lemon, strawberries and 2 packets of Stevia with 16 ounces of filtered water. Place the combination into the refrigerator to chill for 1 hour. Strain the water from the combination and enjoy your homemade healthy strawberry lemonade! You can re-use the fruit for up to 1 day. NOTE** -For some great alternatives, try replacing the strawberries with blueberries, raspberries or blackberries!




Protein 0g 0%





Protein 0g 0%




83 JK COFFEE KICK Ingredients: 1 cup organic black coffee 1 cup unflavored sparkling water 1 packet of Stevia (optional)

Directions: This is a natural remedy to kick soda or energy drink addictions. The first step is to replace the bubbly, so we have sparkling water. The next step is to replace the caffeine, which is why we have the organic black coffee. Combine the coffee with the sparkling water and you have a natural soda and energy drink replacement. If you are looking for some sweetness, add a packet of Stevia. Remember, Stevia is 300 times sweeter than sugar so one packet will suffice.

JK GREEN ENERGY TEA Ingredients: 1 cup organic green tea 1 cup unflavored sparkling water 1 packet of Stevia (optional)

Directions: This is a natural remedy to kick soda or energy drink addictions. The first step is to replace the bubbly, so we have sparkling water. The next step is to replace the caffeine, which is why we have the organic green tea. Combine the green tea with the sparkling water and you have a natural soda and energy drink replacement. If you are looking for some sweetness, add a packet of Stevia. Remember, Stevia is 300 times sweeter than sugar so one packet will suffice.




Protein 0g 0%





Protein 0g 0%




84 FAT LOSS SUPPLEMENTS NOTE: Nutrition Facts are based off of supplement alone! All supplements are available at Jack Kunkel’s office located at 8387 Seneca Turnpike, New Hartford, NY 13413. Please call to make an appointment (315) 982-0191.

MEDICLEAR PLUS Ingredients: 2 (46g) scoops

Directions: Mix two scoops MediClear Plus with 1 serving of the JK Signature Shake for the perfect meal replacement! It’s quick, easy and provides you with all of the essential vitamins, minerals and macronutrients your body needs in order to gain lean muscle and burn body fat!

MEDICLEAR-SGS CHOCOLATE Ingredients: 2 (26.6g) scoops

Directions: Mix two scoops MediClear-SGS with your favorite non-dairy milk choice (almond, cashew, coconut) for the perfect meal replacement! It’s quick, easy and provides you with all of the essential vitamins, minerals and macronutrients your body needs in order to gain lean muscle and burn body fat!




Protein 32.00g 64%





Protein 23.00g 46%




85

VEGAN PROTEIN Ingredients: 1 level scoop (46g)

Directions: Mix one scoop of Vegan Protein with your favorite unsweetened almond or coconut milk! This is a perfect addition if you are looking to add some extra protein to your meal.

WHEY PROTEIN ISOLATE Ingredients: 1 level scoop (46g)

Directions: Mix one scoop of Whey Protein Isolate with your favorite unsweetened almond or coconut milk! This is a perfect addition if you are looking to add some extra protein to your meal.




Protein 21.00g 42%





Protein 21.00g 42%




86 THE GRAPEVINE

GRAPEVINE'S CHICKEN FETOUCHE SALAD Ingredients: 3 ounces organic chicken breast 1/4 cup sliced cucumber 1 tablespoon lemon juice 3 cups shredded romaine lettuce 1 tablespoon extra-virgin olive oil 1/4 cup sliced raw onions 1 tablespoon raw parsley 1/4 cup chopped bell pepper

1/4 cup diced tomato Directions: When looking to go out to dinner with the family and trying to stick to this meal template, try this salad at The Grapevine! You can order it with or without chicken as well. NOTE** - Ask for no croutons - Ask for half the amount of dressing or even on the side. - You could even ask for additional veggies that you like.




Protein 22.65g 45%




87 GRAPEVINE'S GRAPE LEAF PLATTER Ingredients: 3 grape leaves 1 cup shredded romaine lettuce 1/2 tablespoon balsamic vinegar

Directions: When looking to go out to dinner with the family and trying to stick to this meal template, try this dish at The Grapevine! NOTE** - Ask for no bread on side. - Ask for no feta cheese and half amount of dressing on salad. - Ask for half order of grape leaves.

GRAPEVINE'S GYRO WRAP Ingredients: 3 ounces organic chicken breast 1 whole-wheat pita 1/2 cup shredded romaine lettuce 2 slices sliced organic tomato 1/4 cup chopped raw onions 1 apple, medium, with peel

Directions: When looking to go out to dinner with the family and trying to stick to this meal template, try this dish at The Grapevine! NOTE** - Ask for either chicken or lamb and ask for half of the normal amount. - Ask for half the amount of yogurt sauce or get on the side. - Ask for a cup of fruit on the side. - Ask for a gluten-free wrap to make dish gluten-free. - Ask for no yogurt sauce to make dish dairy-free.




Protein 4.52g 9%





Protein 23.74g 47%




88 GRAPEVINE'S SHISH LAHMI LAMB SKEWER Ingredients: 3 ounces cubed lamb 1/2 tablespoon extra-virgin olive oil 1 cup steamed white rice 4 slices raw onion, medium 1/4 cup chopped bell pepper

Directions: When looking to go out to dinner with the family and trying to stick to this meal template, try this dish at The Grapevine! NOTE** - Ask for half amount of lamb meat. - Ask for no side of bread. - Ask for no feta cheese for dairy-free and only half dressing on salad.

GRAPEVINE'S SMOKED SALMON SALAD Ingredients: 3 ounces broiled salmon 3 cups shredded romaine lettuce 4 slices sliced organic tomato 1/4 cup sliced raw onions 1/4 cup chopped bell pepper 1 tablespoon balsamic vinegar

Directions: When looking to go out to dinner with the family and trying to stick to this meal template, try this salad at The Grapevine! NOTE** - Depending on your food preference, ask for no grapefruit or corn. - Ask for half the dressing or get it on the side.




Protein 34.05g 68%





Protein 21.96g 44%




89 GRAPEVINE'S TAOUK CHICKEN SKEWER Ingredients: 1 ounce organic chicken breast 1 cup shredded romaine lettuce 1 cup steamed white rice 1/2 tablespoon balsamic vinegar

Directions: When looking to go out to dinner with the family and trying to stick to this meal template, try this dish at The Grapevine! NOTE** - Ask for half amount of chicken. - Ask for no bread on side. - Ask for no feta cheese for dairy-free and half amount of dressing on salad.




Protein 11.62g 23%




90 PETER’S CORNUCOPIA

PETER'S CHEF SALAD Ingredients: 1/4 cup sliced raw cucumber 4 cups shredded romaine lettuce 1/4 cup chopped raw onions 1/4 cup diced tomato 5 slices turkey breast

Directions: If you are in a bit of a hurry and need something quickly prepared for you, stop in to Peter’s Cornucopia and grab this salad! NOTE** - Ask for no cheese for dairy-free. - Ask for a side of fruit instead of a side of bread. - Ask for light balsamic dressing or your choice, but keep light and get it on the side.




Protein 21.26g 43%




91 PETER'S FRUIT AND FETA SALAD Ingredients: 2 cups shredded romaine lettuce 1 1/2 ounces feta cheese 1/2 cup grapes 1/2 cup diced Pineapple 1/2 cup sliced carrots

Directions: If you are in a bit of a hurry and need something quickly prepared for you, stop in to Peter’s Cornucopia and grab this salad! NOTE** - Ask for half the amount cheese. - Ask for a side of fruit instead of a side of bread. - Ask for light balsamic dressing but get it on the side. - Ask for no feta cheese for dairy-free.

PETER'S HU-BULEE WRAP Ingredients: 1/4 cup alfalfa seeds 6 tablespoons hummus 1 cup shredded romaine lettuce 1/4 cup chopped raw onions 1 slice organic tomato 1 gluten-free tortilla

Directions: If you are in a bit of a hurry and need something quickly prepared for you, stop in to Peter’s Cornucopia and grab this wrap! NOTE** - Ask for a side of fruit instead of a side of bread. - Ask for gluten-free wrap. - Ask for no tabouli.




Protein 8.42g 17%





Protein 10.36g 21%




92 PETER'S JULIUS CAESAR WRAP Ingredients: 2 tablespoons Caesar dressing 4 ounces organic chicken breast 1 cup shredded romaine lettuce 1/4 cup diced tomato 1 gluten-free tortilla

Directions: If you are in a bit of a hurry and need something quickly prepared for you, stop in to Peter’s Cornucopia and grab this wrap! NOTE** - Ask for no croutons for gluten-free. - Ask for a side of fruit instead of a side of bread. - Ask for dressing on the side. - Ask for gluten-free wrap.




Protein 28.96g 58%




93

CARMELLA’S HERB

GRILLED CHICKEN

BREAST

Ingredients: 4 ounces chicken breast 1/2 cup steamed broccoli 3 ounces baked potato

Directions: Looking to go out to eat? Stop over at Carmella’s Café for some great good, a great time, with some great friends and enjoy this dish! NOTE** - Eat half of the baked potato and half of the chicken breast. - Save the rest for lunch tomorrow!




Protein 29.87g 60%




94 CARMELLA’S CHARBROILED ALPINE CHICKEN Ingredients: 4 ounces chicken breast 3 ounces baked potato Light tomato basil sauce 1 garden salad

Directions: Looking to go out to eat? Stop over at Carmella’s Café for some great good, a great time, with some great friends and enjoy this dish! NOTE** - Substitute the spaghetti for a baked potato. - Eat half of the baked potato and half of the chicken breast. - Ask for no cheese. - Choose a salad and ask for the house vinaigrette on the side.

CARMELLA’S SALMON

DINNER

Ingredients: 3 ounces grilled North Atlantic salmon Double veggies

Directions: Looking to go out to eat? Stop over at Carmella’s Café for some great good, a great time, with some great friends and enjoy this dish! NOTE** - Substitute double veggies instead of rice. - Eat half of the salad and take the rest home for lunch the next day!




Protein 31.31g 63%





Protein 25.16g 50%




95

CARMELLA’S BROILED

HADDOCK

Ingredients: 5 ounces broiled haddock 3 ounces baked potato

Directions: Looking to go out to eat? Stop over at Carmella’s Café for some great good, a great time, with some great friends and enjoy this dish! NOTE** - Eat half of the baked potato and half of the haddock. - Save the rest for lunch the next day! - Ask for no coleslaw.

CARMELLA’S GRILLED

TUNA STEAK

Ingredients: 6 ounces yellow fin tuna 1/2 cup steamed broccoli Multi grain toast

Directions: Looking to go out to eat? Stop over at Carmella’s Café for some great good, a great time, with some great friends and enjoy this dish! NOTE** - Ask for no coleslaw. - Ask for no dill dressing.




Protein 36.36g 73%





Protein 56.99g 114%




96 CARMELLA’S SHRIMP

VINAIGRETTE SALAD

Ingredients: 4 jumbo gulf shrimp Fresh spinach Tomato Fresh mushrooms Red onions

Directions: Looking to go out to eat? Stop over at Carmella’s Café for some great good, a great time, with some great friends and enjoy this dish! NOTE** - Ask for the house vinaigrette on the side. - Ask for no bacon. - Ask for no cheese. - Ask for no croutons.

CARMELLA’S GRILLED

ALPINE CHICKEN

SANDWICH

Ingredients: 6 ounces chicken breast Sautéed mushrooms Multi grain bun California sauce

Directions: Looking to go out to eat? Stop over at Carmella’s Café for some great good, a great time, with some great friends and enjoy this dish! NOTE** - Ask for no cheese. - Ask for no potato chips. - Ask for California sauce on the side and use sparingly.




Protein 32.67g 65%





Protein 44.94g 90%


Documents

CNY’s BIGGEST Transformation Challenge Recipe Manual · 2016. 1. 4. · sensational sweets page – 79 breathtaking beverages page – 82 fat loss supplements page – 85 the grapevine