PRESENTS VOLUME #2 LEAN, GREEN & CLEAN...smashing leafy greens. Don’t miss the other one-page printables—ideas for lunchtime lettuce wraps and Fat-Burning Spice Blends! We’ve

LEAN, GREEN & CLEANP R E S E N T S V O L U M E # 2

WELCOME FROM YURIWelcome to another edition

of the Fat Burning Meal Club!THIS MONTH, WE’RE FOCUSING ON FRESH AND EASY WAYS

TO GET MORE LEAN—AND EAT MORE GREENS.

Inside this cookbook, you’ll find 30 days of incredible dinner recipes PLUS sixteen all-new Green Smoothie recipes. They’re perfect for breakfast or lunch, and make great post-workout recovery snacks. Listen guys, if you’re not drinking a daily green smoothie yet—it’s time to begin. Green Smoothies are the single simplest way to get more greens into your day—up to eight cups in a single glass! Such an awesome way to enjoy massive amounts of alkalizing, fat-smashing leafy greens.

Don’t miss the other one-page printables—ideas for lunchtime lettuce wraps and Fat-Burning Spice Blends! We’ve created all of these gorgeous easy-print resources to be posted on the fridge. Or store them in a folder for a fantastic peek-and-go healthy cooking resource.

You’ll get more of these stunning one-page printables every month, so stay tuned! There are so many fat-burning recipes, tips, and ideas in store, healthy eating has never been so easy.

Enjoy the recipes!

[ 2 ]

VOLUME #2 INTRO

HEALTHY KITCHEN HACKSFat-Burning Spice Blends

MANY SPICES AND HERBS ARE KNOWN TO BE EXCELLENT FAT-BURNING AIDS. SOME BOOST

METABOLISM, OTHERS REDUCE INFLAMMATION, STABILIZE BLOOD SUGAR OR SHRINK FAT CELLS.

USING THEM IN YOUR COOKING NOT ONLY MAKES YOUR MEAL INCREDIBLY DELICIOUS, BUT ADDS

SOME FREE BONUS, NO-EFFORT, NO-CALORIE FAT BURNING.

These should be the go-to fat-burning spices in your pantry:

☐ Basil

☐ Cinnamon

☐ Cayenne

☐ Red pepper flakes

☐ Clove

☐ Nutmeg

☐ Cumin

☐ Turmeric

☐ Ginger

☐ Oregano

☐ Thyme

☐ Coriander

☐ Cardamom

☐ Mustard

☐ Minced garlic

Here are 6 amazing spice blends that will add a ton of flavor and fat-burning to your meals. You can whip up all six in a matter of minutes and store them in plastic containers or even recycled baby food jars to use throughout the week.

*Parts can be teaspoons, tablespoons, ¼ cup, whatever you like depending on how much you want to make.

MEDITERRANEAN MEAL MASTER

delicious on fish, chicken, steak, pasta

2partsBasil

2parts

Oregano

1part

Minced garlic

+ +

MARINADE MAGIC

Sprinkle dry on fish and chicken, or add to olive oil for marinade or

oil and vinegar for dressing

1part

Coriander

1part

Turmeric

1part

Thyme

1part

Cardamom

+ ++

HOT MAMA

Amazing addition to chili, soups, beans, grilled or

sautéed chicken and seafood

2parts

Cayenne

1part

Red pepper flakes

½partBlack

pepper

2partsCumin

+ ++

BAKER’S SECRET

wonderful in trail mix, healthy baked treats,

homemade breads

2parts

Cinnamon

½partClove

1part

Ginger

+ +

SWEET N’ SPICY BREAKFAST BLEND

add to smoothies, protein shakes, chia pudding, fruit or oatmeal

1part

Ginger

½part

Nutmeg

2parts

Cinnamon

+ +

WAISTLINE WIZARD

make using fresh or dried spices, delicious as a paste on fish or whisked

into oil and vinegar for dressing

1part

Mustard

1partBasil

1part

Thyme

1part

Garlic

+ ++

*a great variation is to use fresh and blend into a paste like pesto

[ 3 ]

VOLUME #2 INTRO

EASY BREAKFAST IDEAS16 High-Protein Plant-Based Smoothies

WHIPPING UP A HEALTHY, DELICIOUS, PLANT-BASED BREAKFAST ISN’T ALWAYS ON YOUR SCHEDULE.

BUT THROW THAT BREAKFAST IN A BLENDER AND YOU CAN GET A GREAT START TO YOUR DAY, NO

MATTER HOW HECTIC YOUR MORNING.

Try one of these high-protein, delicious combinations. Add water and protein powder according to the package directions on your preferred protein, then mix in these superfood additives for an extra boost of plant-based protein

Water + Rice Protein Powder +

Pinch Cinnamon + Pinch Nutmeg +

Drizzle Raw Honey + Ice

02

RIC

E PUDDING SHA

KE

09

S

ILK

Y BERRY-NUT SM

OO

TH

IE

Water + Rice Protein Powder +

½ Banana + 2 T Almond Butter

1 c Almond Milk, Plain or Vanilla + 2 c Baby Kale +

2 T Hemp Seeds + ½ Ripe Frozen Banana

+ 1 c Blueberries

03

BA

NANA-NUT SHAK

E

10 K

ALE

-BERRY SMOO

THIE

06

PE

A POWER SMOO

THIE

2 T Hemp Seeds + 2 T tahini +

Frozen Banana + 1 c Almond Milk

or Coconut Water

Water + Chocolate Pea

Protein Powder + ½ Banana +

Pinch Nutmeg

01

HO

NEY

-ALMOND SM

OO

TH

IE

07 BANANA SILK

Water + Chocolate Pea

Protein Powder + 2 T Cashew Butter + Drizzle Raw Honey

1 c Almond Milk, Plain or Vanilla +

2 T tahini + Pinch Nutmeg +

Drizzle Raw Honey + Vanilla, if needed

04

“PEA

NUT BUTTER” CU

P

05

C

HO

CO

-BANANA SM

OO

TH

IE

08

TAH

INI-BANANA SH

AK

E11

VA

NIL

LA-HONEY “CRE

AM

”

Water + Vanilla or Plain Pea Protein Powder +

2 T Flax Seed + Drizzle Raw Honey +

Vanilla, if needed

2 T Almond Butter + 2 T Hemp Seeds + 1 c Almond Milk + Frozen Banana +

Pinch AllspIce

2 T Hemp Seeds + 2 T Flax Seed +

2 T Raw Almond Butter + 1 c Frozen

Blueberries + Coconut Water

Water or Almond Milk +

Rice Protein Powder + 2 T Almond Butter +

1 t Vanilla + Raw Honey +

Ice

T = Tablespoon

t = teaspoon

c = cup

1 c Coconut Water + 1 scoop Spirulina (or Yuri Elkaim’s Energy Greens) +

½ Cucumber + 1 ripe Pear

1 c Coconut Water + 1 scoop Spirulina (or Yuri Elkaim’s Energy Greens) +

½ c Pineapple + 2 c Romaine Lettuce +

1 T Chia Seeds

16 BEANIE BABY

1 c Almond Milk + 1 c Butternut Squash

(leftover cooked) + 2 T Flax Seed + 2 T Chia Seeds

13 G

REEN GODDESS

12 B

UTTERFINGER BLA

ST

14 PIN

A COCOLADA

1 c Water + ½ c Cannellini

Beans (rinsed) + 2 T Almond Butter +

Drizzle Honey + 2 T Hemp Seeds

1 c Coconut Water + 1 Mango +

2 T Unsweetened Flake Coconut + 2 T Chia Seeds

15 TA

ST

E OF THE TROPIC

S

[ 4 ]

VOLUME #2 INTRO

LEAN & GREEN LUNCH IDEAS21 Healthy Lettuce Wraps

NOTHING’S EASIER THAN A LETTUCE WRAP FOR ENSURING YOU HAVE A DELICIOUS, NUTRITIOUS

LUNCH. WITH THESE 21 FABULOUS COMBOS, YOU’LL NEVER MISS THE DRIVE-THRU. JUST TOSS

TOGETHER AND SERVE IN ROMAINE LETTUCE LEAVES—NO RECIPE REQUIRED!

V E G A N / V E G E T A R I A N O P T I O N S

0 1 – 1 0

N O N - V E G E T A R I A N O P T I O N S

1 1 – 2 1

02

ME

DIT

ERRANEAN GAR

DE

NTomatoes + yellow peppers + sliced almonds + chopped garlic +

basil + olive oil

Hummus + tomatoes +

olives

01 GO GREEK

03

VEGAN ANTIPASTI

Red onions + Greek olives + cherry tomatoes + Cannellini beans +

oil & vinegar0

4 APPLE SALAD

Diced green apples + walnuts + celery +

Dijon mustard + green grapes

05

VEGAN CHILI W

RA

P

Cannellini or Great Northern beans +

diced onion + diced tomatoes + cumin

+ chili powder

06

GUACAMOLE W

RA

PAvocado + diced

tomatoes + diced red onion + salsa

07

MID

DLE EASTERN WR

AP

Spring lettuce mix + chick peas +

tahini

08 SPRING ROLL

Chopped red cabbage + shredded carrot +

green onions + firm tofu + cilantro +

sesame oil

09

FR

UIT & NUT W

RAP

Almond or cashew butter + fresh raspberries + slivered almonds

Brown rice + chopped butternut squash + slivered almonds +

green onions

Sliced chicken + mashed or diced

butternut squash + walnuts

12 TH

ANKSGIVING WR

AP

Sliced turkey + mashed or diced butternut squash +

walnuts + dried cranberries

13 THE BLT

Chopped bacon + diced tomatoes +

green onions + olive oil or Paleo mayo

14 S

ESA

ME CHICKEN W

RA

P

Sliced chicken + diced green apples +

tahini + celery

16 SEAFARER

Cocktail shrimp + diced celery + diced onion + olive oil or

Paleo mayo

Sliced chicken + cilantro + green onions +

chopped cashews + tahini or cashew

butter

18 TH

AI CHICKEN W

RA

P

21

BA

CO

N &

NUT BUTTER W

RA

P

Bacon + almond butter +

honey

17 FISH TACO

Leftover grilled fish + paprika + shredded cabbage

or Cole slaw mix + cilantro + avocado

20

CH

ICKEN & HUMMUS W

RA

PSliced chicken + hummus +

diced red onion + diced tomato

19 TU

RKEY WALDOR

F

Sliced turkey + chopped apple + chopped walnuts +

diced celery + olive oil or Paleo mayo

15 ROAST BEAST

Sliced roast beef + sliced red onions +

Dijon mustard + Balsamic vinegar

11 G

OLD

EN CHICKEN WR

AP

10 HARVEST WRAP

[ 5 ]

VOLUME #2 INTRO

30-DAY DINNER PLANDAY 1 dinner DAY 2 dinner DAY 3 dinner DAY 4 dinner DAY 5 dinner DAY 6 dinner DAY 7 dinner

Chimichurri Chicken Thighs

Spring Blackberry Steak

Salad

Oregano Marinara Sauce

over Zucchini Noodles

Cream of Potato Soup with Crispy

Sage

Paleo Thai Chicken and

“Rice”

Steamed Halibut with Bok Choy Easy Frittata

DAY 8 dinner DAY 9 dinner DAY 10 dinner DAY 11 dinner DAY 12 dinner DAY 13 dinner DAY 14 dinner

Hearty Winter Vegetable Soup

Ruby Red Beet Hummus

Cold Quinoa Salad with

Creamy Balsamic Dressing

Red Curry Shrimp

Cajun Barbeque Chicken

Grilled Summer Vegetables

with Creamy Lemon Herb Vinaigrette

Simple Paleo Coconut

Seafood Soup Recipe


Zucchini, Nectarine and

Pesto Salad with Cashews and

Lemon Pepper Steak

Blackened Fish Tacos

Roasted Duck with Brussel Sprouts and

Fennel

Avocados Stuffed with

Sweet Potatoes & Black Beans

Creamy Dairy-Free Avocado

Soup

Stuffed Beef Tenderloin Sesame Chicken


Pineapple and Farro Breakfast

Cereal

Paleo Garlic Chicken Nuggets

Summer Rolls with Mango Lime & Mint

Dipping Sauce

Fire Roasted Pepper Soup

Mexican Chicken Salad with Roasted Pepper Salsa

Sweet Potato Hash

Spring Quinoa Salad

DAY 29 dinner DAY 30 dinner

Grain Free Meatloaf Cauliflower Soup

[ 6 ]

VOLUME #2 INTRO

SHOPPING LISTPANTRY ITEMS

☐ Red Pepper Flakes

☐ Olive Oil

☐ Red Wine Vinegar

☐ Coconut Oil

☐ Balsamic Vinegar

☐ Dijon mustard

☐ Salt and pepper

☐ Braggs Aminos or Tamari

☐ Ketchup

☐ Worcestershire sauce

☐ vegetable or bone broth

☐ nutritional yeast

☐ raw honey or maple syrup

☐ gluten-free flour

☐ arrowroot or potato starch

☐ ground turmeric

☐ ground cinnamon

☐ ground cayenne

☐ ground paprika

☐ ground cumin

☐ dried rosemary

☐ dried thyme

☐ ground bay leaves

☐ dried onions

☐ dried oregano

☐ garlic powder

☐ onion powder

☐ ground black pepper

☐ ground sea salt

☐ kombu

☐ Sriracha or hot sauce

☐ sesame oil

WEEK 1

VEGETABLES

☐ 1 package baby spinach

☐ 1 bunch bok choy

☐ 1 bulb garlic

☐ 1 bunch scallions

☐ 8 ounces fresh shiitake mushrooms

☐ 3 small zucchini

☐ 3 medium potatoes

☐ 1 head cauliflower

☐ 1 shallot

☐ 2 yellow onions

☐ 6 cups lettuce mix

☐ 1 sweet potato

☐ 1 bunch asparagus

☐ 1 chili

HERBS

☐ Fresh oregano leaves

AIRY

☐ 1 container

MEATS

☐ 4 chicken thighs, deboned with skin on

☐ 2 steak filets

☐ 2 chicken breasts

☐ 2 halibut filets

CANNED GOODS

☐ 28 oz. can crushed tomatoes

☐ 1 jar sun-dried cherry tomatoes

DAIRY

☐ ½ cup almond milk

☐ 6 eggs

☐ Feta (Optional)

[ 7 ]

VOLUME #2 INTRO

WEEK 2

VEGETABLES

☐ 2 bunches kale

☐ 1 bunch romaine lettuce

☐ 1 butternut squash

☐ 5 button mushrooms

☐ 1 bunch celery

☐ 1 zucchini

☐ 1 green bell pepper

☐ 1 head broccolini


☐ 1 carrot

☐ 1 beet

☐ 1 bag shredded cabbage

☐ 1 onion

☐ 1 bulb garlic

☐ 8 ounces green beans

HERBS

☐ 1 bunch cilantro

☐ 1 bunch basil

☐ 1 stalk lemongrass

CANNED GOODS

☐ Fish sauce

☐ 1 small can Tomato paste

☐ 1 sweet red pepper in oil

MEATS

☐ ½ pound raw shrimp, shelled, tail off

☐ 2 chicken breasts

☐ 2 tilapia or flounder filets

☐ 5 shrimp/prawns

☐ 5 mussels (optional)

FROZEN

☐ 1 package peas

☐ 1 cup sweet corn (optional)

PANTRY

☐ 1 cup quinoa (uncooked)

☐ ⅔ cup raw cashews

☐ ¼ cup raisins

☐ ½ cup basmati rice or quinoa

☐ 16oz chicken or vegetable stock

[ 8 ]

VOLUME #2 INTRO

WEEK 3

FRUIT

☐ 2 medium nectarines

☐ 1 peach

☐ 2 lemons

☐ 2 limes

VEGETABLES

☐ 4 cups Brussels sprouts

☐ 1 package kale and cabbage slaw

☐ 8 ounces baby spinach

☐ 1 head romaine lettuce

☐ 1 large zucchini

☐ 2 tomatoes

☐ 3 avocados

☐ 1 stalk fennel

☐ 1 sweet potato

☐ 1 head garlic

☐ 1 large cucumber

☐ 1 stalk celery

☐ 1 onion

☐ 6 leaves Romaine lettuce

☐ 1 small red bell pepper

HERBS

☐ 1 bunch fresh parsley

DAIRY

☐ ½ cup crumbled feta or parmesan cheese (optional—dairy free)

CANNED GOODS

☐ 1 jar Kalamata olives

☐ 1 jar sun-dried tomatoes

☐ 1 (15 ounce) can black beans

☐ 1 can coconut cream

☐ ¼ cup tomatillo salsa

☐ ¼ cup canned or refrigerated pesto

☐ 1 can chipotle peppers in adobo sauce

MEAT

☐ 1 6 oz. boneless steak

☐ 1 pound tilapia or flounder filets

☐ 2 duck breasts

☐ 1 grassfed beef tenderloin

☐ 2 boneless, skinless chicken breasts

MISC

☐ ½ cup raw cashews

☐ ⅓ cup pine nuts

[ 9 ]

VOLUME #2 INTRO

WEEK 4

FRUIT

☐ 1 lemon

☐ 2 limes

☐ 1 pineapple

☐ 2 green papayas

☐ 1 pint strawberries

☐ 3 apricots

VEGETABLES


☐ 1 head romaine lettuce

☐ 1 bunch spinach

☐ 1 red onion

☐ 1 bunch celery

☐ 1 onion

☐ 1 red pepper

☐ 1 pint button mushrooms

☐ 1 large sweet potato

☐ 2 avocados

☐ 1 pint cherry tomatoes

☐ 5 carrots

☐ 1 large cucumber

DAIRY

☐ 1 container almond milk

☐ 6 organic eggs

☐ ¼ cup crumbled feta (optional)

☐ 1 cup shredded cheese (optional)

FROZEN

☐ ½ cup frozen corn

MEAT

☐ 2 chicken breasts,

☐ 1 pound cooked chicken

☐ 1 pound ground beef (grass-fed)

MISC

☐ 3-4 cups farro

☐ ½ cup coconut flour

☐ 6 to 8 (8-inch) rice paper wrappers

☐ ¼ cup toasted pepitas or pine nuts

☐ 2 tablespoons chia seeds

☐ 1 package kelp noodles

☐ 8 ounces quinoa

[ 10 ]

VOLUME #2 INTRO

RECIPE INDEX01 CHIMICHURRI CHICKEN THIGHS 12

02 SPRING BLACKBERRY STEAK SALAD 13

03 OREGANO MARINARA SAUCE OVER ZUCCHINI NOODLES 14

04 CREAM OF POTATO SOUP WITH CRISPY SAGE 15

05 PALEO THAI CHICKEN AND “RICE” 16

06 STEAMED HALIBUT WITH BOK CHOY 17

07 EASY FRITTATA 18

08 HEARTY WINTER VEGETABLE SOUP 19

09 RUBY RED BEET HUMMUS 20

10 COLD QUINOA SALAD WITH CREAMY BALSAMIC DRESSING 21

11 RED CURRY SHRIMP 22

12 CAJUN BARBEQUE CHICKEN 23

13 GRILLED SUMMER VEGETABLES WITH CREAMY LEMON HERB VINAIGRETTE 24

14 SIMPLE PALEO COCONUT SEAFOOD SOUP RECIPE 25

15 ZUCCHINI, NECTARINE AND PESTO SALAD WITH CASHEWS AND LEMON PEPPER STEAK 26

16 BLACKENED FISH TACOS 27

17 ROASTED DUCK WITH BRUSSEL SPROUTS AND FENNEL 28

18 AVOCADOS STUFFED WITH SWEET POTATOES & BLACK BEANS 29

19 CREAMY DAIRY-FREE AVOCADO SOUP 30

20 STUFFED BEEF TENDERLOIN 31

21 SESAME CHICKEN 32

22 PINEAPPLE AND FARRO BREAKFAST CEREAL 33

23 PALEO GARLIC CHICKEN NUGGETS 34

24 SUMMER ROLLS WITH MANGO LIME & MINT DIPPING SAUCE 35

25 FIRE ROASTED PEPPER SOUP 36

26 MEXICAN CHICKEN SALAD WITH ROASTED PEPPER SALSA 37

27 SWEET POTATO HASH 38

28 SPRING QUINOA SALAD 39

29 GRAIN FREE MEATLOAF 40

30 CAULIFLOWER SOUP 41

31 AVOCADO CHOCOLATE PUDDING 42

32 VANILLA SPICE CHIA PUDDING 42

33 TROPICAL SORBET 43

34 BANANA-CHOCO POPS 43

[ 11 ]

VOLUME #2 RECIPES

RECIPES01 CHIMICHURRI CHICKEN THIGHS

LAUREN LESTER | WICKED SPATULA

Once you make this bright and lively chimichurri sauce, you'll find it's so addictive that you’ll always want to keep a batch in the fridge for anything from eggs to salads to chicken or steak.

Serve these tasty chicken thighs with a salad or roasted veggies.

S E R V E S 2

F O R T H E C H I M I C H U R R I

1 bunch flat leaf parsley

1 bunch cilantro

4 garlic cloves

1 shallot

1 tsp red pepper flakes

½ cup olive oil

¼ cup vinegar (red wine or white wine works best here)

Salt, to taste

F O R T H E C H I C K E N

4 chicken thighs, deboned with skin on

2 tbsp olive oil

Salt and pepper, to taste

F O R T H E C H I M I C H U R R I

Place everything into a food processor and blend until minced. Let the flavors combine for 30 minutes or so before using. Store leftovers in an airtight container for up to 3 days in the refrigerator.

F O R T H E C H I C K E N

If your thighs are thick, use a meat mallet to pound them out a bit. Pat the thighs dry with a paper towel and season with salt and pepper. Melt olive oil over medium high heat in a large skillet (cast iron or stainless steel works best). Place chicken thighs in skillet skin side down and cook without moving, about 10 minutes (you want that skin to get super crispy). Flip and cook for another 4–5 minutes or until cooked through. Place thighs on a few paper towels to drain excess fat. Top with chimichurri and serve.

N U T R I T I O N A L I N F O R M A T I O N

Based on 2 Servings:

C A L O R I E S : 1 2 5 3

T O T A L F A T : 9 1 G

F I B R E : 1 G

S U G A R S : 0 G

P R O T E I N : 1 0 0 G

[ 12 ]

VOLUME #2 RECIPES

02 SPRING BLACKBERRY STEAK SALADALEXA SCHIRM | SIMPLE ROOTS WELLNESS

This beautifully hued spring salad makes enough for dinner and lunch the next day. With colors and flavors like this, it's going to be a heavily rotated meal through the spring and summer.

Vegans can leave out the steak and add in 1 cup of cooked lentils for protein.

S E R V E S 2

F O R T H E B L A C K B E R R Y D R E S S I N G

½ teaspoon minced garlic

1 teaspoon Dijon mustard

½ cup olive oil

1 cup blackberries

3 tablespoons balsamic vinaigrette

1 teaspoon tamari sauce

Salt & pepper, to taste

F O R T H E S A L A D

2 cooked steak filets, sliced thin

6 cups lettuce mix

1 cup blackberries

1 tablespoon coconut oil

1 sweet potato

1 bunch asparagus

Salt & Pepper, to taste

Cinnamon, to taste

D I R E C T I O N S

Peel and cube sweet potatoes, drizzle with melted coconut oil and season with salt and pepper. Place on a parchment lined baking sheet. Bake both until tender and crisp for 10 minutes, then place asparagus on the pan and cook both asparagus and sweet potatoes for another 20 minutes.

Meanwhile, heat grill and season steaks with salt and pepper. Grill or cook in a skillet to your liking.

Mix dressing ingredients together in a food processor adding the olive oil slowly. Set aside.

To assemble, place lettuce, asparagus and roasted sweet potatoes on a plate. Add blackberries, cut steak and drizzle with the blackberry dressing.

[ 13 ]

VOLUME #2 RECIPES

03 OREGANO MARINARA SAUCE OVER ZUCCHINI NOODLES

BECKY OLSEN | PROJECT DOMESTICATION

This gorgeous and spring-like zucchini noodle dish is covered with a quick cooking tomato sauce, and is a sunny day on a plate. This is a dish that you'll want to make over, and over again. Enjoy with a side salad.

S E R V E S 2 – 4

F O R T H E S A U C E

1 tablespoon olive oil

1 yellow onion, diced

½ teaspoon toum garlic condiment (or 2 garlic cloves, minced)

28 oz. can crushed tomatoes

Two pinches of crushed red pepper

1 large bunch of oregano (use just leaves)

Freshly ground white pepper (6 turns of peppermill)

Salt and black pepper to taste (start with ½ teaspoon salt)

F O R T H E Z U C C H I N I N O O D L E S

3 small zucchinis, spiralized (or use a vegetable julliene peeler or mandoline)


salt and pepper, to taste



C A L O R I E S : 1 6 1

T O T A L F A T : 8 G

F I B R E : 7 G

S U G A R S : 1 0 G

P R O T E I N : 5 G


In a medium saucepan over high heat, bring olive oil to a shimmer. Add onions and sauté until clear, not brown. Add garlic (or toum) and cook for 1 minute. Pour in crushed tomatoes and stir. Add in red pepper flakes, white pepper, salt and pepper and fresh oregano. Simmer for 10–20 minutes until desired thickness is achieved.

F O R T H E Z U C C H I N I N O O D L E S

In a large skillet, bring olive oil to a simmer over medium-high heat. Add in zucchini noodles and coat in olive oil. Sauté for 2–4 minutes. Two minutes will leave you with a bit of a crunch and four minutes will be a softer noodle. (Depending on the size of your zucchini, you may need to do this in two batches.)

[ 14 ]

VOLUME #2 RECIPES

04 CREAM OF POTATO SOUP WITH CRISPY SAGE

ABBY THOMPSON | THE FROSTED VEGAN

Dive into an amazing bowl of potato soup, topped with crispy fried sage. And because it’s vegan—you get the pure taste of the potatoes. This is sure to become a family favorite!

Feel free to add cooked spinach or kale to the soup as well for extra nutrition.

S E R V E S 2

I N G R E D I E N T S

2–3 cups leftover mashed potatoes (If you don't have leftovers, whip up a quick batch using 2–3 small boiled, cubed potatoes, cooked until fork tender and whipped with a bit of non-dairy milk)

1 cup vegetable broth

¼–½ cup almond milk, unsweetened (or any non-dairy milk)

¼ cup + 1 tablespoon nutritional yeast

½ teaspoon salt

¼ teaspoon ground black pepper

⅛ teaspoon smoked paprika

2 teaspoons gluten-free flour

2 teaspoons potato starch or arrowroot

1 ½ tablespoons sage, chopped finely

D I R E C T I O N S

In a large pot over medium-high heat, bring all ingredients, except for 1 tablespoon of the sage, to a boil while whisking constantly. Keep whisking ingredients together until smooth and creamy, for about 7–10 minutes, adding more or less liquid as needed, according to taste. After soup has come together and is heated throughout, fry the remaining sage in a few tablespoons of coconut oil over medium-high heat, until crispy and browning on the edges, about 3–4 minutes. Serve soup in bowls, sprinkled with crispy sage.



C A L O R I E S : 1 3 2


F I B R E : 2 G

S U G A R S : 5 G

P R O T E I N : 5 G

[ 15 ]

VOLUME #2 RECIPES

05 PALEO THAI CHICKEN AND “RICE”LOUISE HENDON | PALEO MAGAZINE

Using cauliflower as a substitute for rice is an elegant base to this incredibly flavorful and simple meal. It's easy enough to make on a weeknight, but delicious enough to serve to a weekend crowd. Serve with sautéed bok choy on the side.

S E R V E S 2


½ head cauliflower

2 teaspoons freshly grated ginger

2 eggs (can omit for AIP)

1½ chilis (can omit for AIP)—pick your favorite

1½ cloves of garlic, crushed

2 cooked chicken breasts, shredded

Salt to taste

Coconut oil to cook with

2 teaspoons coconut aminos or tamari soy sauce (optional)

¼ cup cilantro, chopped (for garnish)

D I R E C T I O N S

Break the cauliflower into florets and food process until it forms a rice-like texture (may need to be done in batches). Place the cauliflower into a large pan with coconut oil and cook the cauliflower rice (may need to be done in 2 pans or in batches). Keep the heat on medium and stir regularly.

In a separate pan, scramble the eggs in some coconut oil. Add the scrambled eggs to the cauliflower rice. Add in the ginger, garlic, and the chopped chilies. When the cauliflower rice is soft, add in the shredded chicken meat. Add in the coconut aminos/tamari soy sauce and salt to taste. Mix well. Garnish with cilantro. Best served with a bowl of Thai chicken broth as well.



C A L O R I E S : 4 4 2

T O T A L F A T : 1 3 G

F I B R E : 4 G

S U G A R S : 5 G

P R O T E I N : 6 8 G

[ 16 ]

VOLUME #2 RECIPES

06 STEAMED HALIBUT WITH BOK CHOYFLAVIA DELMONTE | FLAVILICIOUS FITNESS

This halibut recipe is the perfect meal for a fast dinner. It's filled with fresh Asian flavors, and can be ready in less than 15 minutes.

S E R V E S 2


2 halibut filets

1 medium onion, sliced thick

2½ cups chopped bok choy (remove tips)

1 cup thickly sliced fresh shiitake mushrooms (remove stems)

F O R T H E D R E S S I N G

1 tablespoon extra virgin olive oil

¼ cup minced scallion

1–2 organic cloves garlic, pressed

½ tablespoon finely minced fresh ginger

1–2 tablespoons fresh lemon juice

½ tablespoon Bragg's liquid aminos

Sea salt and rainbow pepper to taste

D I R E C T I O N S

Mix together dressing ingredients in a bowl and set aside.

Add 2-inches of water to steamer and bring to a boil. Sprinkle a pinch of salt and white pepper over halibut before steaming. Layer the sliced onions, mushrooms, and halibut (in this order) in the steamer basket. Cover, and steam for about 3 minutes. Add bok choy and steam for 3 more minutes.

Serve on a platter with halibut nestled on top of vegetables. Drizzle with dressing.



C A L O R I E S : 4 9 7

T O T A L F A T : 1 3 G

F I B R E : 4 G

S U G A R S : 5 G

P R O T E I N : 7 9 G

[ 17 ]

VOLUME #2 RECIPES

07 EASY FRITTATAVANESSA VICKERY | BECOMINGNESS.COM.AU

This frittata lives up to its name. It’s simple to make, but it’s loaded with gorgeous fresh vegetables and feta cheese.

The recipe can easily be doubled or tripled for a weekend brunch.

S E R V E S 2


2 tablespoons coconut oil or fat of choice

4 large eggs

2 tablespoons almond milk

2 tablespoons herbs (such as chives)

1 teaspoon Celtic sea salt

Freshly ground black pepper

Danish feta, to taste

12 sun-dried cherry tomatoes

2 handfuls baby spinach

D I R E C T I O N S

Pre-heat grill to moderate high heat.

Crack the eggs in a mixing bowl and the almond mild, herbs, salt and some pepper. Whisk ingredients until well combined. Pre-heat the stovetop to medium heat and pour the egg mixture into the fry pan. Add the feta, semi-dried tomatoes and baby spinach. Cook for 5 minutes or until the bottom of the frittata is set.

Place the fry pan under the grill and cook for 5 minutes or until the top is golden.

Transfer to a plate and enjoy.



C A L O R I E S : 3 2 5

T O T A L F A T : 2 6 G

F I B R E : 2 G

S U G A R S : 4 G

P R O T E I N : 1 6 G

[ 18 ]

VOLUME #2 RECIPES

08 HEARTY WINTER VEGETABLE SOUP BETHANNE WANAMAKER | EDIBLE GODDESS

Although this recipe is a “winter” soup, hearty greens like kale, chard and spinach are some of the first greens out of the ground in spring. Enjoy them in this delicious and healthy soup. Enjoy any leftovers the next day! I recommend using all

organic ingredients in this wonderful soup, and if using canned ingredients, make sure they’re in BPA-free cans.

S E R V E S 2 - 4


1–2 cups homemade broth

¼–⅓ peeled, chopped butternut squash

1–2 cups chopped vegetables (celery, zucchini, bell peppers, broccolini, cauliflower, carrots, burdock root)

8 oz black or pinto beans (local heirloom beans from your farmers market if you can)

8 ounces diced tomatoes (canned basil & garlic is great)

handful of leafy greens (kale, chard, spinach)

2 tablespoons quinoa

yellow onion & fresh garlic in amounts you love

1 tablespoon Herbal-Infused or regular Coconut Oil

¼ teaspoon high quality sea salt

small pieces of kombu or wakame (don’t overdo it)

heavy pinches of turmeric, cayenne pepper, and cinnamon

D I R E C T I O N S

Put all ingredients (except leafy greens) in a large soup pot. Slow cook the soup for 1 hour or so to allow the broth to soak into the veggies, beans, quinoa, and squash. At the end of the hour, turn the heat to medium-high and cook the soup for 5 minutes or so to cook the quinoa thoroughly. Turn the heat back to low and continue cooking. The longer you cook the soup, the more depth of flavor will come through. A few minutes before serving, add in your leafy greens (this way they won’t get soggy). Store extra soup in a glass mason jar for delicious leftovers!



C A L O R I E S : 1 8 3


F I B R E : 6 G

S U G A R S : 5 G

P R O T E I N : 8 G

[ 19 ]

VOLUME #2 RECIPES

09 RUBY RED BEET HUMMUSALEXANDRA JAMIESON | WOMEN, FOOD AND DESIRE

This beautifully hued hummus is the perfect quick and light dinner. Serve with various crudités and settle in for a healthy and gorgeous meal.

S E R V E S 2


1 medium red beet

15-ounce (BPA-Free) can garbanzo beans, drained

1 clove garlic

1 tiny pinch cayenne

1 dash paprika

2 tbsp lemon juice

Sea salt and pepper, to taste

F O R T H E B E E T S

Preheat oven to 400° F. Clean, scrub and cut off the stem and root end. Loosely wrap in foil and place on a roasting pan. Roast for 50–60 minutes. It will be ready when a knife can be easily inserted. The outer peel should now slip off.

Combine all ingredients into a food processor. Add water or additional olive oil until desired consistency. This should be creamy and smooth. Serve with sliced raw or par-boiled veggies.



C A L O R I E S : 1 6 6


F I B R E : 7 G

S U G A R S : 3 G

P R O T E I N : 7 G

[ 20 ]

VOLUME #2 RECIPES

10 COLD QUINOA SALAD WITH CREAMY BALSAMIC DRESSING

VIJITHA SHYAM | SPICES AND AROMA

This salad is filled with amazing textures and flavor. Bonus: It’s perfect for a colorful lunch the next day!

S E R V E S 2


1 cup cooked quinoa

1 cup cabbage, thinly sliced

1 cup sweet corn (you can use frozen)

1 cup green peas (you can use frozen)

½ cup cilantro, finely chopped

½ cup cashews

¼ cup raisins


¼ cup coconut cream

¼ cup balsamic vinegar

2 tablespoon Sriracha (use as per your liking)

½ tablespoon raw honey or maple syrup

1 tablespoon Dijon mustard

Salt to taste


Whisk the coconut cream, balsamic vinegar, Sriracha, honey, and Dijon mustard together. Add salt to taste. Store in a container until use. Once refrigerated, it stays fresh for 2–3 weeks.

Cook quinoa as per the instructions on the package. Once cooked, let quinoa cool down to room temperature and store in the fridge until use.

Mix all the veggies, cashews, quinoa and herbs with the salad dressing. Start with 1 tablespoon dressing and add more as desired.



C A L O R I E S : 2 4 0


F I B R E : 4 G

S U G A R S : 8 G

P R O T E I N : 1 1 G

[ 21 ]

VOLUME #2 RECIPES

11 RED CURRY SHRIMPGENEVIÈVE & NICK PINEAULT | NUTRITION SAVVY

Although this recipe calls for a basmati rice accompaniment, it's also delicious with quinoa. Either way, you'll savor the delectable homemade curry sauce. Serve with a side of roasted veggies or sautéed bok choy.

S E R V E S 2


½ cup basmati rice or quinoa

1 stick lemongrass

hot sauce (to taste)

2 garlic cloves (or more, to taste)

1 bunch cilantro

1 tablespoon fish sauce

1 sweet red pepper in oil

1 tablespoon tomato paste

2 tablespoon Braggs aminos

1 teaspoon toasted sesame oil

½ pound raw shrimp, shelled, tail off

1 cup green beans

1 cup of coconut milk

1 lime, cut into quarters

coconut oil

D I R E C T I O N S

Rinse rice or quinoa and put in a pot with a cup of fresh water. Place pot on stove at maximum heat and cover when it begins to boil. Lower the temperature and simmer for 13 minutes. Turn off heat and let cool (with lid on) for a few minutes more.

F O R T H E C U R R Y P A S T E

Mix the lemongrass, hot sauce, garlic, half the cilantro, red pepper, tomato paste, fish sauce, Braggs aminos, and sesame oil in the mixer until it forms a paste.

F O R T H E S H R I M P

Thaw shrimp if frozen. Cook over medium-high heat in coconut oil until they’re firm, for about 2 to 3 minutes. Add homemade red curry paste and green beans. Cook for 3 to 5 more minutes. Add coconut milk and stir. Add salt and pepper to taste.

Put the rice or quinoa in 2 bowls and top with curry mixture. Garnish with rest of cilantro and lime quarters.



C A L O R I E S : 6 7 9

T O T A L F A T : 2 6 G

F I B R E : 7 G

S U G A R S : 5 G

P R O T E I N : 2 1 G

[ 22 ]

VOLUME #2 RECIPES

12 CAJUN BARBEQUE CHICKENFLAVIA DELMONTE | FLAVILICIOUS FITNESS

This Cajun barbeque recipe will knock your socks off! The ease of preparation is amazing considering the depth of flavor it creates. Serve with a large green salad.

S E R V E S 2


2 chicken breasts

2 tablespoons paprika

2 teaspoons cayenne

1 tablespoon dried thyme

1 teaspoon ground bay leaves

1 tablespoon dried onions

1 tablespoon garlic powder

3 tablespoons ground black pepper

¼ cup ground sea salt

D I R E C T I O N S

Mix all dry ingredients together with a fork.

Rub spice mix onto both sides of the chicken breasts. Grill Chicken until internal temperature reaches 165°F, or bake in convection oven at 375°F for 22–25 minutes.



C A L O R I E S : 2 0 6


F I B R E : 7 G

S U G A R S : 1 G

P R O T E I N : 2 8 G

[ 23 ]

VOLUME #2 RECIPES

13 GRILLED SUMMER VEGETABLES WITH CREAMY LEMON HERB VINAIGRETTE

ABBY THOMPSON | THE FROSTED VEGAN

This salad is beautiful and versatile. Feel free to add in vegetables that are in season. It's perfect for a weeknight meal or a potluck dinner. Paleo-eaters can add grilled chicken or salmon.

S E R V E S 2


3 cups assorted chopped veggies (such as sugar snap peas, carrots and summer squash)

3 cups cooked grain (such as quinoa, but feel free to use brown rice or couscous, or whatever you have on hand!)


1 cup coconut milk yogurt or coconut cream

Juice of 1 lemon

⅓ cup fresh basil

2 tablespoons cashews

½ teaspoon black pepper

1 teaspoon salt

pinch of paprika

D I R E C T I O N S

Grill the assorted veggies on a grill pan over medium high heat. When veggies are cooked (about 5 minutes), remove from pan and set aside.

T O M A K E T H E D R E S S I N G

Combine all the ingredients for the dressing in a blender, blending until thoroughly combined. Pour dressing over grilled veggies and grain, serving the dressing cold or at room temperature.



C A L O R I E S : 3 1 3

T O T A L F A T : 1 3 G

F I B R E : 2 0 G

S U G A R S : 1 6 G

P R O T E I N : 1 8 G

[ 24 ]

VOLUME #2 RECIPES

14 SIMPLE PALEO COCONUT SEAFOOD SOUP RECIPE

LOUISE HENDON | PALEO MAGAZINE

This soup is loaded with seafood and coconut flavor – and it's simple to pull together. It's the perfect way to make a weeknight meal feel like a bistro dinner. Serve this soup with a simple green salad.

S E R V E S 2


16 oz chicken stock

5 button mushrooms (or other mushrooms), sliced

½ cup kale, chopped

½ cup romaine lettuce, chopped

2 tilapia filets, chopped into large chunks

5 shrimp/prawns

5 mussels, optional

½ cup coconut cream (from the top of a refrigerated can of coconut milk)

½ teaspoon Red Boat fish sauce, optional

Salt to taste, if needed

D I R E C T I O N S

Pour the chicken stock into a large pot and bring to the boil. Add in the mushrooms, kale, and romaine lettuce, and bring to the boil again. Add in the tilapia pieces, the shrimp/prawns, and any other seafood, and bring to a boil again. (Ensure the soup covers all the seafood—add in more chicken stock if necessary.)

Boil for around 4 minutes until the shrimp/prawns have turned pink and the tilapia pieces are no longer translucent. Add in the coconut cream, fish sauce (optional), and salt to taste. Stir to mix (but be careful not to break up the fish pieces too much). Wait for it to just start boiling, then take off the heat and serve immediately.



C A L O R I E S : 1 2 9 6

T O T A L F A T : 3 4 G

F I B R E : 1 G

S U G A R S : 4 4 G

P R O T E I N : 1 8 0 G

[ 25 ]

VOLUME #2 RECIPES

15 ZUCCHINI, NECTARINE AND PESTO SALAD WITH CASHEWS AND LEMON PEPPER STEAK

BECKY OLSEN | PROJECT DOMESTICATION

This salad is the perfect accompaniment to lemon pepper steak. It's sweet and savory and is sure to become a family favorite. Leave out the steak if you’re vegan.

S E R V E S 2


2 large zucchini, peeled into noodles

¼–½ cup pesto

2 medium nectarines, sliced

Sea salt, to taste

Handful of cashews, roughly chopped

D I R E C T I O N S

After zucchini is stripped into noodles (it’s easiest to use a spiralizer), sprinkle with a bit of salt. Combine zucchini and pesto together in serving bowl. Toss and taste, adjust pesto and season with more salt if necessary. Add in nectarines and cashews.

L E M O N P E P P E R S T E A K

1 6 oz boneless steak

2 tablespoons lemon juice


1 teaspoon freshly ground black pepper

½ teaspoon kosher salt

D I R E C T I O N S

Place the steak in a large re-sealable plastic bag with the lemon juice, olive oil and black pepper. Marinate for 1 hour.

Preheat grill. Season both sides of the steak with salt. Grill steak for 5 minutes. Flip and grill for an additional 3–5 minutes for medium-rare. For medium, cook for 5–7 minutes. Let rest for 10 minutes, so the juices redistribute. Slice steak and place on salad for serving.



C A L O R I E S : 8 5 4

T O T A L F A T : 7 4 G

F I B R E : 6 G

S U G A R S : 2 0 G

P R O T E I N : 2 6 G

[ 26 ]

VOLUME #2 RECIPES

16 BLACKENED FISH TACOSALEXA SCHIRM | SIMPLE ROOTS WELLNESS

These wonderfully spiced fish tacos will become a regular in your dinner rotation. They’re bright and flavorful and stunning as well!

S E R V E S 2

F O R T H E F I S H

1 pound tilapia or flounder filets

1 teaspoon smoked paprika

½ teaspoon garlic powder

½ teaspoon dried oregano

½ teaspoon onion powder

2 teaspoons cumin

½ teaspoon salt

¼ teaspoon cayenne pepper

1½ tablespoon coconut oil

F O R T H E S A L S A

1 peach, diced

1 tomato, diced

¼ lime, juiced

Cilantro, to taste


¼ cup red wine vinegar

¼ cup honey

1 teaspoon Dijon mustard

½ chipotle pepper in adobe sauce

½ teaspoon lime juice

¼ teaspoon paprika

1 small garlic clove, minced

⅛ teaspoon onion powder

¼ teaspoon dried oregano

¼–½ teaspoon salt (depending on flavor)

¼ teaspoon ground pepper, to taste

¼ cup extra virgin olive oil

F O R T H E T O P P I N G S

Kale and cabbage slaw

Avocado

Lettuce leaves, for wrapping

D I R E C T I O N S

For the Dressing: place all of the dressing ingredients in a blender except olive oil and purée. Slowly add olive oil into the top of the mixture while mixing over low speed. Store extra dressing in an airtight container in the refrigerator for up to 14 days.

Mix diced peach and tomato in a bowl with lime juice and cilantro. Let sit.

Cut fish into sections. Mix paprika, garlic powder, oregano, onion powder, cumin, salt, and pepper in a bowl. Rub mixture onto fish. Heat a pan over medium heat with coconut oil. Place fish in hot oil and cook 3–5 minutes on each side. May need to add more oil when flipping to get that browned look. Remove from heat and cut into small pieces. Assemble with a lettuce leaf, slaw, blackened fish, peach salsa and chipotle lime dressing. Enjoy!



C A L O R I E S : 5 6 8

T O T A L F A T : 3 1 G

F I B R E : 1 3 G

S U G A R S : 9 G

P R O T E I N : 5 4 G

[ 27 ]

VOLUME #2 RECIPES

17 ROASTED DUCK WITH BRUSSEL SPROUTS AND FENNEL

LAUREN LESTER | WICKED SPATULA

This luscious duck dish combines the freshness of Brussels sprouts and fennel with the sweetness of cherries. Serve with a salad of crisp greens for the perfect meal.

S E R V E S 2

F O R T H E D U C K

2 duck breasts

1 teaspoon salt

½ teaspoon rosemary

½ teaspoon sage

¾ cup cherries (frozen or fresh)

¼ teaspoon honey

F O R T H E B R U S S E L S S P R O U T S

4 cups Brussels sprouts

1 bulb fennel, thinly sliced

2 tbsp melted bacon fat (you can also use butter or coconut oil)

2 tbsp chopped fennel fronds

Salt and fresh black pepper, to taste

F O R T H E D U C K

Preheat oven to 320°F. Season duck with the salt, rosemary and sage. In an oven-safe skillet over medium high flame place the duck skin side down and sear until the skin is golden brown and some of the fat has been rendered out (You can reserve the duck fat for a later use). Transfer skillet to oven and roast for 60-80 minutes or until the internal temperature reaches 165°F.

While the duck cooks, simmer the cherries with the honey in a small saucepan over low heat until the fruit starts to reduce and break apart. Transfer sauce to a blender or food processor and blend until smooth and set aside.

F O R T H E B R U S S E L S S P R O U T S

Preheat oven to 375°F. Slice sprouts into ⅛ inch pieces. Be sure to remove the ends and the outside leaves. Thinly slice fennel. Toss vegetables with your fat of choice and spread on a large baking sheet. Top with fennel fronds, salt and pepper. Roast for 20–25 minutes or until nice and crispy.

Top the duck with the cherry sauce when ready to serve, and plate with Brussels sprouts.



C A L O R I E S : 6 0 9

T O T A L F A T : 2 9 G

F I B R E : 1 2 G

S U G A R S : 1 2 G

P R O T E I N : 5 4 G

[ 28 ]

VOLUME #2 RECIPES

18 AVOCADOS STUFFED WITH SWEET POTATOES & BLACK BEANS

Sweet potatoes, black beans, and avocados make an absolutely delicious flavor combination. This simple dish cooks up quickly in the skillet (perfect for summer), but satiates even

the worst craving for comfort food (perfect for winter). Serve with a side salad and enjoy!

S E R V E S 2


2 tablespoons coconut oil

1 sweet potato, peeled and diced

1 clove garlic, chopped

¼ cup sweet onion, finely diced

½ teaspoon cumin

½ teaspoon chili powder

1 lime, freshly squeezed

1 (15 ounce) can black beans, drained

4 tablespoons coconut cream

1 ripe avocado, sliced in half and pitted

¼ cup tomatillo salsa

1 tomato, diced

Fresh cilantro for garnish

Salt and pepper

D I R E C T I O N S

Melt coconut oil in a skillet over medium-high heat. Add sweet potato, garlic, onion, cumin, and chili powder. Sauté until the sweet potato pieces begin to brown around the edges. Drizzle with lime juice, add 3 tablespoons of water, then cover the pan and cook until the sweet potatoes are tender, about 10 minutes. Remove lid, stir in black beans, and add salt and pepper to taste.

Spoon mixture into the center of avocados. Top with tomatillo salsa and coconut cream. Garnish with cilantro and chopped tomatoes.



C A L O R I E S : 7 0 6

T O T A L F A T : 3 6 G

F I B R E : 2 6 G

S U G A R S : 2 6 G

P R O T E I N : 1 8 G

[ 29 ]

VOLUME #2 RECIPES

19 CREAMY DAIRY-FREE AVOCADO SOUPALEXANDRA JAMIESON | WOMEN, FOOD AND DESIRE

This soup is refreshing and flavorful. Its brilliant avocado flavor shines through every bite. Paleo-eaters can add a side of grilled chicken, and this soup is perfect with a green salad.

S E R V E S 2


1 lemon, rind removed

1½ cups sliced cucumber

1 stalk celery

6 leaves Romaine lettuce

1 avocado

¼ cup fresh parsley

1½–2 cups water

½ teaspoon sea salt

D I R E C T I O N S

Blend the ingredients together until smooth and creamy. Divide between two bowls and enjoy!



C A L O R I E S : 5 1 0

T O T A L F A T : 2 1 G

F I B R E : 4 8 G

S U G A R S : 2 6 G

P R O T E I N : 2 6 G

[ 30 ]

VOLUME #2 RECIPES

20 STUFFED BEEF TENDERLOINVANESSA VICKERY | BECOMINGNESS.COM.AU

This tenderloin is gorgeous, healthy, and tastes even better the next day. It’s perfect with roasted veggies on the side.

S E R V E S 2 – 4


1 beef tenderloin (grass fed, 1–1½ pounds), trimmed

½ cup baby spinach

½ small red bell pepper, roasted, peeled, seeded and sliced thinly

8 Kalamata olives, pitted and sliced in half

6 sun-dried tomatoes

2 tablespoons pine nuts (optional—nut free version)

¼ cup crumbled feta or parmesan cheese (optional—dairy free)


Salt and pepper, to season

D I R E C T I O N S

Pre-heat oven to 425°F.

Cut horizontally through the center of the beef tenderloin, cutting to, but not though the other side. Open flat like a book and then cover with cling wrap and flatten with a meat tenderizer.

In the following order, place the baby spinach, red pepper, sun-dried tomato, Kalamata olives, pine nuts and feta cheese (or grated parmesan).

Tightly roll up beef, beginning with long side and either pin with toothpicks or secure with kitchen twine, making sure the stuffing is secure.

Rub olive oil over the surface of the meat. Season with salt and pepper.

Place in a baking tray and bake, uncovered for 40–55 minutes depending on how you like your meat cooked. The meat thermometer should read 140°F for rare, 160°F for medium, and 170°F for well-done.

Remove from the oven and let the meat rest for 15 minutes before serving. Serve and enjoy!



C A L O R I E S : 8 7 3

T O T A L F A T : 6 9 G

F I B R E : 4 G

S U G A R S : 8 G

P R O T E I N : 5 1 G

[ 31 ]

VOLUME #2 RECIPES

21 SESAME CHICKENFLAVIA DELMONTE | FLAVILICIOUS FITNESS

Enjoy these crispy and delicious chicken nuggets with a large green salad.

S E R V E S 2


2 boneless, skinless chicken breasts

1 tbsp sesame oil

2 tbsp coconut aminos

½ tsp sea salt

½ tsp garlic powder

3 tbsp sesame seeds

1 tbsp honey

1 tbsp Dijon mustard

1 clove garlic, chopped



C A L O R I E S : 3 7 4

T O T A L F A T : 1 7 G

F I B R E : 2 G

S U G A R S : 2 6 G

P R O T E I N : 2 8 G

D I R E C T I O N S

For the marinade: Mix sesame oil, coconut aminos, garlic powder, sea salt, and black pepper together.

For the sauce: Mix together honey, mustard, and garlic in a small bowl and set aside.

Cut chicken into cubes or strips and place in marinade for 4 hours.

Thread chicken onto skewers. Spread sesame seeds on a baking dish. Roll chicken skewers in the seeds. Place on pre-heated grill on medium/high for 10 minutes or until chicken is thoroughly cooked.

Dip cooked chicken in sauce and enjoy!

[ 32 ]

VOLUME #2 RECIPES

22 PINEAPPLE AND FARRO BREAKFAST CEREAL ABBY THOMPSON | THE FROSTED VEGAN

Why should breakfast get all of the fun? Try this sunny and delicious cereal for dinner, and indulge your inner whimsical child with breakfast for dinner! Serve with a green smoothie for extra nutrition.

S E R V E S 2


3–4 cups farro, cooked

1 ½ cups pineapple, chopped

3 tbsp agave nectar

1 tsp cinnamon

½ tsp ginger

2 cups almond milk

D I R E C T I O N S

In a large bowl, combine all ingredients. You can add the almond milk as you eat the cereal or all at once, adding more when eaten, if needed. Keep in refrigerator and serve with another sprinkling of cinnamon on top!



C A L O R I E S : 1 9 7


F I B R E : 2 G

S U G A R S : 2 2 G

P R O T E I N : 1 0 G

[ 33 ]

VOLUME #2 RECIPES

23 PALEO GARLIC CHICKEN NUGGETS LOUISE HENDON | PALEO MAGAZINE

These wonderful Paleo chicken nuggets will appeal to everyone of all ages! This recipe can easily be doubled or tripled for a gathering. Serve with roasted veggies on the side.

S E R V E S 2


2 chicken breasts, cut into cubes

½ cup coconut flour

1 egg

2 tbsp garlic powder

1 tsp salt(or to taste)

¼–½ cup ghee (or coconut oil) for shallow frying



C A L O R I E S : 8 0 5

T O T A L F A T : 6 2 G

F I B R E : 2 G

S U G A R S : 0 G

P R O T E I N : 3 3 G

D I R E C T I O N S

In a bowl, mix together the coconut flour, garlic powder, and salt. Taste the mixture to see if you'd like more salt.

In a separate bowl, whisk 1 egg to make the egg wash.

Place the ghee or coconut oil in a saucepan on medium heat (or use deep fryer).

Dip the cubed chicken in the egg wash and then drop into the coconut flour mixture to coat it with the “breading”.

Carefully place some of the “breaded” chicken cubes into the ghee and fry until golden (approximately 10 minutes). Make sure there's only a single layer of chicken in the pan so that they can all cook in the oil. Turn the chicken pieces to make sure they get cooked uniformly. Depending on the size of the pan, you might need to do this step in batches.

Place the cooked chicken pieces onto paper towels to soak up any excess oil. Enjoy with some Paleo ketchup and a large green salad.

[ 34 ]

VOLUME #2 RECIPES

24 SUMMER ROLLS WITH MANGO LIME & MINT DIPPING SAUCE

BRENDAN BRAZIER | BLENDERBABES.COM

This recipe for summer rolls is simple, light, refreshing and packed with minerals. This take on spring rolls is a new favorite, and is a different take on vegetarian sushi!

Prep ingredients beforehand and serve at a party, or just enjoy for your family! These rolls are perfect with a romaine salad.

M A K E S 6 – 8 R O L L S , S E R V E S 2

F O R T H E S U M M E R R O L L S

6 to 8 rice paper wrappers * (8 inches or larger)

2 cups mango, peeled and julienned

2 cups English cucumber, peeled, seeded, and julienned

2 cups carrots, peeled and julienned

2 cups green papaya, peeled and julienned

2 cups kelp noodles **

2 large handfuls fresh cilantro with tender stems (cut off tougher bottom half of stems)

2 large handfuls fresh Thai basil leaves

2 large handfuls fresh mint leaves

F O R T H E M A N G O L I M E & M I N T D I P P I N G S A U C E

1 cup mango, peeled and coarsely chopped

3 or 4 mint leaves, torn

zest of ½ lime

1 tablespoon freshly squeezed lime juice

1 teaspoon honey, maple syrup, or coconut sugar


Combine all the ingredients in a blender.

For Blendtec: Secure lid. Use the Salsa/Batters button or use manual speed for 30 sec.

For Vitamix: Secure lid. Start on variable speed 1 and increase to variable speed 10/high. Blend for 30 sec.

Keeps in a sealed container, refrigerated, for up to 1≈week.

F O R T H E R O L L S

Fill a large bowl with warm water and spread a clean kitchen towel on your work surface.

Working with 1 rice paper wrapper at a time, soak wrapper in warm water just until pliable, about 30 seconds. Place it on the kitchen towel. Divide the juli-enned fruits and vegetables and the kelp noodles evenly along the center of each wrapper, layer-ing your ingredients as you go. Repeat with most of the cilantro, basil, and mint, reserving some for garnish. Holding the end clos-est to you with both hands, fold it over the filling. Tuck it under the

filling using your fingertips and gently pull the wrapper taut. Fold in the sides, then tightly roll up the summer roll, squeezing the ingredients to get a tight roll.

When finished with each roll, place on a damp paper towel and cover with another damp paper towel to keep them from drying out. Cut each roll in half diagonally and garnish with the remaining herbs.

Serve immediately with mango, lime & mint dipping sauce.


Per Roll, Based on 8 rolls

C A L O R I E S : 1 2 0 G


F I B R E : 5 G

S U G A R S : 2 0 G

P R O T E I N : 2 G

[ 35 ]

VOLUME #2 RECIPES

25 FIRE ROASTED PEPPER SOUPYou can find roasted garlic in the olive bars at most grocery stores. They’re a simple way to add delicious garlic flavor without

overpowering every bite in blender soups like this meal. If you have a Vitamix, you’ll be able to heat the soup right in your blender. If not, simply blend and pour into a stovetop pot, heating until steaming. Serve with a large green salad and enjoy!

S E R V E S 2


1 tbsp coconut oil

1 clove roasted garlic

1 (15 ounce) can coconut milk

4 roasted red peppers

8–12 oil-marinated sundried tomatoes

1 tsp flavored oil (sundried tomato, chili, lemon, or rosemary)

¼ cup toasted pepitas or pine nuts

2 tbsp fresh basil or parsley, chopped

¼ cup crumbled feta (optional)

D I R E C T I O N S

Place coconut oil, garlic, coconut milk, peppers, and sundried tomatoes in a blender. Blend until smooth. If using a Vitamix, blend until hot. Otherwise, pour the soup into a pot and cook over medium heat until steaming. Garnish with pepitas, fresh basil, and a drizzle of olive oil. Non-vegan eaters may also enjoy a crumble of feta on top.


Based on 2 servings:

C A L O R I E S : 6 8 5

T O T A L F A T : 6 1 G

F I B R E : 8 G

S U G A R S : 1 7 G

P R O T E I N : 1 2 G

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VOLUME #2 RECIPES

26 MEXICAN CHICKEN SALAD WITH ROASTED PEPPER SALSA

ALEXA SCHIRM | SIMPLE ROOTS WELLNESS

This Mexican salad can be as mild or spicy as you want. Add chopped jalapenos or chipotles to boost heat or enjoy the remarkable flavor as is. Vegans can sub in black beans for the chicken.

S E R V E S 2

F O R T H E S A L S A

½ cup corn

½ red pepper, seeded and chopped

½ cup mushrooms, chopped

½ tablespoon coconut oil or butter

2 tablespoons fresh cilantro, stems removed, chopped

Lime Juice from 1 lime

F O R T H E S A L A D

2 cups shredded chicken seasoned with taco seasoning

1 avocado

1 head romaine lettuce, chopped

1–2 Tomatoes, chopped

2 tablespoons cheese, shredded

Lime Juice from 1 lime

D I R E C T I O N S

In a skillet, heat oil or butter over medium heat.

Add chopped pepper and mushrooms, and sauté until tender. Add corn and continue cooking until cooked through and slightly browned. Remove and place in a bowl. Top with cilantro and lime juice.

Assemble salads with chopped greens, avocado, tomatoes, seasoned chicken, cheese and salsa. Top with a squeeze of fresh lime juice.



C A L O R I E S : 5 0 7

T O T A L F A T : 2 7 G

F I B R E : 1 3 G

S U G A R S : 9 G

P R O T E I N : 4 2 G

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VOLUME #2 RECIPES

27 SWEET POTATO HASHVANESSA VICKERY | BECOMINGNESS.COM.AU

This sunny hash is full of flavor, and couldn’t be simpler to make. It’s the perfect breakfast comfort food—for dinner. Enjoy with steamed greens and salmon or grilled chicken, if desired.

S E R V E S 2


1 large sweet potato

2 tsp garlic powder

1 tsp onion powder

1 tsp dried oregano (or another herb)

Pinch of sea salt

Pinch of pepper

2 tbsp coconut oil (organic butter or olive oil would also work)

F O R T H E T O P P I N G

2–4 organic eggs

1–2 tsp coconut oil (organic butter or olive oil would also work)

1 avocado, sliced

10 cherry tomatoes, halved

2 grilled filets chicken or salmon (if desired)



C A L O R I E S : 5 6 1

T O T A L F A T : 4 3 G

F I B R E : 1 3 G

S U G A R S : 6 G

P R O T E I N : 1 7 G

D I R E C T I O N S

Peel and cut the sweet potato lengthways so that it fits in the feeding section of your food processor. Using the julienne attachment of your food processor, shred the sweet potato. Then add the sweet potato and seasonings to a large bowl, mixing well to combine

Heat 1 tablespoon of the coconut oil in a large fry pan on medium heat, add the sweet potato mixture and mix through the oil for 1 minute. Cover, then cook for 5–10 minutes until the sweet potato is cooked. It should be soft and tender.

Meanwhile, add 1 tablespoon coconut oil to another fry pan on medium-low heat, crack the eggs into it and cook for 2–3 minutes (depending on your preference)

Divide the sweet potato hash between two plates, add the avocado, cherry tomato and top with the egg(s). Add grilled chicken or salmon if desired.

[ 38 ]

VOLUME #2 RECIPES

28 SPRING QUINOA SALAD ABBY THOMPSON | THE FROSTED VEGAN

This salad bursts with spring freshness. If you'd like a bit of protein to go with it, add some cooked chicken. If vegan, add 1 cup of chickpeas for more protein.

S E R V E S 2


1 cup strawberries, stems removed and chopped

1 cup spinach, raw

1 cup apricots, sliced

2 cups quinoa, cooked


2 tbsp balsamic vinaigrette

Juice of 1 lemon

D I R E C T I O N S

Place all salad ingredients in large bowl, tossing to combine. Whisk together dressing ingredients and pour over salad, to taste, tossing to coat thoroughly.



C A L O R I E S : 3 5 7

T O T A L F A T : 1 1 G

F I B R E : 9 G

S U G A R S : 1 3 G

P R O T E I N : 1 0 G

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VOLUME #2 RECIPES

29 GRAIN FREE MEATLOAF ALEXA SCHIRM | SIMPLE ROOTS WELLNESS

You won't notice the absence of bread in this meatloaf recipe. And it's even more delicious the next day as leftovers for lunch! Serve with a large green salad or roasted veggies.

S E R V E S 4

F O R T H E M E A T L O A F

1 pound ground beef (grass-fed)

1 egg

¼ cup homemade ketchup

1 teaspoon Worcestershire sauce

2 tablespoons finely chopped onion

1½ tablespoons chia seeds

¼ cup bone broth or vegetable stock

Salt and pepper

1 cup finely chopped or shredded veggies (spinach, carrots, zucchini all work great)—optional, but a GREAT choice

T O P P I N G

¼ cup homemade ketchup

1 tablespoon local honeyD I R E C T I O N S

Preheat oven to 350°F grease a 9 × 13 inch pan or loaf pan.

Finely chop onion and other veggies.

Sauté onion in a small amount of coconut oil until tender.

Mix all ingredients together and form into balls or place in a loaf pan. Bake for 30 minutes, remove, and add topping (ketchup and honey mixture). Continue baking for 15–20 minutes or until cooked through.



C A L O R I E S : 3 7 1

T O T A L F A T : 2 4 G

F I B R E : 0 G

S U G A R S : 1 3 G

P R O T E I N : 2 3 G

[ 40 ]

VOLUME #2 RECIPES

30 CAULIFLOWER SOUP AMY COATES | AMYCOATES.COM

Not only is this soup delicious on its own, (when a 2 year old and 4 year old say “I like it!” you know you’re on to something) but you can also use it as a base to create any other soup. If you want celery soup, add more celery, if you want a carrot soup,

add more carrot. If you want a leek soup, add a bunch of leeks! Serve with sautéed greens on the side.


1 medium red onion, diced

3 cups chopped celery, diced

4 medium carrots, diced

3 tablespoons butter or coconut oil

1 head cauliflower, roughly chopped

5 cups chicken stock

½ teaspoon sea salt

¼ teaspoon pepper

D I R E C T I O N S

Place onion, celery, and carrots in a large pot with the butter and coconut oil, and cook on medium low heat for 15 minutes or until vegetables soften. Add the cauliflower, chicken stock, salt and pepper and bring to a boil. Turn the heat down to medium/low and simmer for 15–20 minutes. In batches, place the soup into a high-speed blender and blend until smooth.

[ 41 ]

VOLUME #2 RECIPES

WHOLE FOOD TREATSTHESE DESSERTS ARE FAST AND SIMPLE TO MAKE, BUT DECADENT ENOUGH

TO SERVE GUESTS AND DELICIOUS ENOUGH FOR THE KIDS.

THEY’LL NEVER KNOW HOW HEALTHY THEY ARE UNLESS YOU TELL THEM.

31 AVOCADO CHOCOLATE PUDDINGS E R V E S 4

1 medium avocado, pitted

2 medium, almost ripe bananas

¼ cup almond butter

⅛ cup melted cocoa nibs

1 teaspoon pure vanilla extract

Dash salt

Combine all ingredients in a blender and process until very smooth, stopping to scrape down the sides periodically. Spoon into four small dishes or containers, cover and refrigerate for one hour.

32 VANILLA SPICE CHIA PUDDINGS E R V E S 4

2 cups unsweetened vanilla almond milk

1 tablespoon raw honey

½ teaspoon cardamom

½ teaspoon cinnamon

½ teaspoon pure vanilla extract

⅔ cup chia seeds

Nutmeg, optional

Chopped walnuts, optional

Combine the first five ingredients in a blender and blend until smooth. Pour into a shallow bowl and stir in the chia seeds until combined. Cover and refrigerate overnight.

To serve, stir well, then divide between four dishes. Top with a sprinkle of nutmeg and some chopped walnuts, if desired.

[ 42 ]

VOLUME #2 RECIPES

33 TROPICAL SORBETS E R V E S 4

2 ripe mangoes, peeled and sliced

½ cup fresh pineapple, chopped

½ cup coconut water

1 teaspoon lime juice

Flaked coconut or fresh mint leaves to garnish, optional

Combine all ingredients in a blender and process until smooth. Spoon into a shallow metal pan, smooth the top with a spatula, cover with plastic, and place in freezer. Freeze for at least three hours, stirring every 30 minutes.

To serve, scoop into ice cream dishes and garnish with fresh mint or flaked coconut. Serves four.

34 BANANA-CHOCO POPSS E R V E S 4

2 medium, just ripe bananas, peeled

¼ cup cocoa nibs

1 tablespoon honey

½ cup chopped cashews

4 popsicle sticks or bamboo skewers

Cut the bananas in half and place the skewer or stick halfway through the banana from the cut end. Place on a wax-paper lined baking pan.

Place the cocoa nibs and honey in the microwave and cook until almost melted, about 30 seconds. Stir the mixture until smooth and pour onto a plate.

Spread the chopped cashews evenly onto another plate or a sheet of foil.

Roll each banana in the cocoa mixture to coat, then into the nuts to coat fairly evenly. Place each skewered banana back onto the wax paper-lined pan when finished.

Place in a flat spot in the freezer for 30 minutes, then wrap each banana in a piece of wax paper and place back in the freezer for about 1 hour or overnight. Makes four.

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VOLUME #2 RECIPES

CONTRIBUTORS

YURI ELKAIMYURIELKAIM.COM

Author NYTimes Bestselling Author of the “All-Day Energy Diet”, the upcoming “All-Day Fat Burning Diet”, and creator of the Fat-Burning Meal Club, Yuri is a well-known nutrition renegade, health coach, and advocate for holistic health.

AMY COATESAMYCOATES.COM

A Registered Holistic Nutritionist, co-creator of the Fat Burning Meal Club, and mother to 3 young beautiful boys. Amy’s mission is to inspire you to love more, to connect, to have better relationships with yourself and others, teaching you how to do something every day that moves you closer to your dreams.

ALEXA SCHIRMSIMPLEROOTSWELLNESS.COM

Alexa Schirm received her bachelors degree in Dietetics from Iowa State University. She is currently expanding her knowledge with a Masters in Health Studies from the University of Alabama.

ERICA JONESTRUEBEAUTYYOU.COM

Erica Jones is a food and beauty blogger. Her mission in life is to help other explore the journey (and struggles) of living everyday while engaging wholeheartedly in authentic living.

ABEL JAMESFATBURNINGMAN.COM

Abel James is a #1 best-selling author, top 10 App Developer, musician, radio show host, entrepreneur, and health crusader. His Fat Burning Man podcast skyrocketed to #1 after it’s first month on the airwaves.

ALEXANDRA JAMIESONALEXANDRAJAMIESON.COM

A Certified Holistic Health Counselor and gourmet chef, Alexandra Jamieson helps women listen to their true cravings for pleasure in order to achieve the body and life they desire. Her fourth book, Women, Food & Desire hit bookshelves in 2015.

[ 44 ]

VOLUME #2 RECIPES

http://YuriElkaim.com

http://www.amycoates.com

http://SimpleRootsWellness.com

http://truebeautyyou.com/

http://alexandrajamieson.com

NICK PINEAULT AND GEN GAUVIN NICKPINEAULT.COM

Nick and Gen are food lovers and travel addicts from Montreal. They’re on a mission to inspire their generation — and the entire world, why not? — to shatter old conventions, live their life fully, take huge risks and have a serious blast doing it. You can find out about Fast Food Solution — their 30-day challenge to your healthy food freedom on: fastfoodsolution.com

LAUREN LESTERWICKEDSPATULA.COM

The Wicked Spatula blog offers simple ideas for paleo eaters. None of the ingredients have any artificial flavors, colors, fats or sweeteners, no high fructose corn syrup and no preservatives.

BECKY OLSENPROJECTDOMESTICATION.COM

With a focus of fresh, seasonal fare, Project Domestication holds more than 350 recipes. The site started in 2008, as Becky cooked her way through Dorie Greenspan’s “Baking from My Home to Yours.”

ABBY THOMPSONTHEFROSTEDVEGAN.COM

Plant-based desserts is the primary focus of this beautiful vegan food blog. The Frosted Vegan is a cultivation of love and passion for mainstreaming the vegan culinary approach

VANESSA VICKERYBECOMINGNESS.COM.AU

Hailing from Australian, Vanessa is a qualified nutritionist, mother of two energetic toddlers, and the creator of Becomingness — a health and wellness website which aims to help women achieve their health and wellness goals, and the ideal starting point for women who want to take charge of their health, but are not sure where to begin.

LEANNE ELYSAVINGDINNER.COM

Woman’s Day magaziing calls Leanne the expert on family cooking. Her meal planning service—SavingDinner.com—began in 2001. More than a decade after founding her business Leanne has written 8 books, and works today as a speaker, syndicated newspaper columnist, and host of her own radio. Show.

[ 45 ]

VOLUME #2 RECIPES

http://nickpineault.com/

http://wickedspatula.com/

http://projectdomestication.com/

http://Thefrostedvegan.com

http://www.becomingness.com.au/

http://Savingdinner.com

FLAVIA DELMONTEFLAVILICIOUSFITNESS.COM

Flavia Del Monte is a registered nurse, certified physical trainer, certified nutritionist, and fitness model.

Her website teaches women how to change habits and adopt a healthy lifestyle, and features top-rated fitness tips, nutrition advice, and healthy recipe favorites.

BETHANNE WANAMAKEREDIBLEGODDESS.COM

Bethanne Wanamaker is the founder of Edible Goddess, creator of the Chocolate Goldies, and co-author of Superfood Beauty Elixirs. As a certified holistic nutrition educator, natural beauty & conscious lifestyle expert and motivational health speaker, she teaches others how to activate their highest potential.

JEREMY & LOUISE HENDONPALEOMAGAZINE.COM

Jeremy and Louise Hendon are the founders of the popular 7-Day Challenge and also PaleoMagazine.com. They believe that food is medicine, that you deserve a body and live you love, and that YOU have the power to take control of your own health.

VIJITHA SHYAMSPICESANDAROMA.IN

Food Blogger, photographer, and recipe developer, Vijitha shares recipe favorites from her native India, and focuses on low-carb and gluten-free meal ideas.

TARASHAUN HAUSNERBLENDERBABES.COM

Tarashaun is the founder of Blender Babes with a long held passion to help people live a healthier lifestyle. Her website is a resource the web’s premiere resource for simple healthy blender recipes and hi-speed blender reviews, and entertaining blender videos hosted by bikini-clad models.

[ 46 ]

VOLUME #2 RECIPES

http://www.flaviliciousfitness.com/blog/

http://ediblegoddess.com/

http://paleomagazine.com/yuri

http://Spicesandaroma.in

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PRESENTS VOLUME #2 LEAN, GREEN & CLEAN...smashing leafy greens. Don’t miss the other one-page printables—ideas for lunchtime lettuce wraps and Fat-Burning Spice Blends! We’ve