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LEAN MEALSP R E S E N T S V O L U M E # 6
INTRO FROM YURIWelcome to Volume 6
of the Fat Burning Meal Club!KICKING OLD HABITS AND ADOPTING NEW ONES CAN SEEM LIKE
AN IMPOSSIBLE FEAT, BUT I KNOW YOU CAN DO IT!
Phasing out bad eating habits will take patience, perseverance, and some healthy, clean eating. It takes at least 21 days to form a new habit, and my hope is that you’re laying the groundwork now for making healthy food choices a priority. Stick with something enough, and it will become second nature. If you’ve been replacing chips with almonds and swapping out white bread for more veggies, then you’re on the right track. I promise that it gets easier the more you make healthy choices, and your body will just feel better.
I’m hoping you’ll use this time as a window of opportunity for establishing good eating habits. By now you’re learning that the journey to good health is about filling yourself with whole foods that keep your blood sugar stable and recognizing what your body needs before falling into old eating patterns. This meal plan will guide you through 30 days of healthy recipes that will help you form good eating habits and pave the way for a healthier lifestyle.
If you’ve got other suggestions, please join me in the Facebook group and leave me a comment anytime. I love hearing from you and am so glad you’re part of the Fat Burning Meal Club.
To Your Health,
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VOLUME #6 INTRO
HEALTHY BREAKFASTHemp
IF YOU’VE BEEN HESITANT TO TRY HEMP, THERE’S NO NEED TO AVOID IT.
Don’t worry—the hemp seeds and oil that we consume come from a different variety than the plant used for the drug, so it’s safe to eat! Hemp has amazing health benefits, and makes a great choice for breakfast. It’s a complete vegan source of protein, and has an ideal fatty acid ratio of omega-6’s to omega-3’s. Getting hemp into your diet is a good thing, and here are 6 of my favorite ways to use it in breakfast recipes:
01 BERRY KALE SMOOTHIE1 cup frozen berries
2 cups baby kale1 ½ cups unsweetened almond milk
2 tbsp peanut butter3 tbsp hemp seeds
pinch sea salt
Place all ingredients in a high speed blender and blend until thoroughly combined.
02 CHERRY CHOCOLATE SMOOTHIE
3 cups frozen cherries3 tbsp cocoa powder
2 tbsp hemp seeds4 tbsp peanut butter
2 ½ cups almond milk2 handfuls spinach
1 scoop protein powder10 drops stevia (or to taste)
Place all ingredients in a high speed blender and blend until thoroughly combined.
03 FIBER STARTER½ cup berries or chopped apple
2 tbsp hemp seeds2 tbsp chia seeds
2 tbsp sunflower seeds1 tbsp ground flax seeds
2 cups almond milk
Combine the first five ingredients in a bowl. Pour almond milk over the top. Let the bowl sit for 2 to 3 minutes before serving to allow the chia seeds to absorb the liquid and expand.
04 CHOCOLATE GRANOLA1 cup raw macadamias, roughly chopped
1 cup walnuts, roughly chopped1 cup flaked almonds
1 + ½ cup coconut chips (or flakes)½ cup hemp seeds¼ cup coconut oil
¼ cup organic maple syrup (or rice malt syrup)
2 tbsp raw cacao powder1 tbsp cinnamon
1 tsp vanilla extract½ tsp sea salt
Preheat the oven to 300°F and line a baking tray with baking paper.
Add the nuts, hemp seeds and coconut chips to a large mixing bowl. Melt coconut oil in a small saucepan on low heat, remove from heat and add maple syrup (rice malt syrup), whisking to combine. Add cacao powder, cinnamon, vanilla extract and sea salt and stir through. Pour into the mixing bowl, stirring well to combine.
Spread the granola mixture on the baking tray and cook for approximately 30–35 minutes, turning every 10 minutes. Remove from the oven and allow to cool. Enjoy on its own or with coconut or almond milk.
05 HEMP SEED PORRIDGE1 cup almond milk
¼ cup hulled hemp seeds or hemp hearts1 tbsp chia seeds
1 tbsp almond butter⅛–¼ tsp cinnamon
Bring milk to a simmer. Add chia seeds, cinnamon, and hemp seeds and stir. Continue to simmer for 5 minutes, stirring every so often. Turn off heat and stir in remaining ingredients. Top with chopped almonds and sliced apples
06 HEMP PANCAKES3 tbsp hemp seeds
2 eggs1 banana, mashed
¼ tsp cinnamon¼ tsp vanilla extract
Coconut oil for cooking
Melt a teaspoon of coconut oil in skillet on medium low heat. In a large bowl, combine hemp seeds, eggs, banana, cinnamon and vanilla extract. Pour ¼ to ½ cup of batter into the skillet (depending on how big you want your pancakes). The batter will spread out into a flat circle. Cook the pancake until set, about 1 to 2 minutes, then flip. Cook another 30 seconds. Repeat with the rest of the batter.
Serve the pancakes warm, and top with raspberries, blueberries or strawberries.
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VOLUME #6 INTRO
Blend together Basil + Pine Nuts + Garlic
+ Olive Oil + Parmesan Cheese
+ Salt & Pepper
Green Onions + Soy Sauce + Rice Vinegar
+ Sesame Oil + Peanut Butter + Garlic
Ground Pork + Shaved Carrots
+ Fish Sauce + Sesame Oil + Ginger + Salt
01 PESTO ZOODLES
Egg + Green Onion + Matchstick Carrots
+ Lime Juice + Fish Sauce + Soy Sauce + Chili Sauce
07
PA
D THAI ZOODLES
02
SE
SAME ZOODLES
Shrimp + Cherry Tomatoes
+ Garlic + Lemon Juice + Parmesan + Salt & Pepper0
8 S
HR
IM
P SCAMPI ZOO
DLE
S0
3 C
HO
W MEIN ZOODLE
S
Rotisserie Chicken + Broth + Onion + Carrots + Garlic
+ Salt & Pepper
09
CH
IC
KEN ZOODLE SOU
P
Blend together Avocado
+ Cucumber + Garlic + Coconut Milk
+ Basil + Salt & Pepper
10 C
RE
AM
Y AVOCADO ZOO
DLE
S
Cherry Tomatoes + Artichoke Hearts + Kalamata Olives
+ Red Wine Vinegar + Olive Oil + Salt + Feta
Chopped Tomatoes + Sun-dried Tomatoes
+ Garlic + Olive Oil + Red Wine Vinegar
+ Salt & Pepper
Snap Peas + Diced Carrots
+ Green Curry Paste + Coconut Milk
+ Fish Sauce + Soy Sauce04
ME
DIT
ERRANEAN ZOO
DLE
S
05
R
AW
TO
MATO SAUCE ZO
OD
LES 0
6 C
OC
O
NUT CURRY ZOO
DLE
SSIMPLE LUNCH IDEAS
Oodles of ZoodlesIF SANDWICH IS ON REPEAT FOR LUNCHTIME, TRY A BOWL OF FRESH ZOODLES INSTEAD. YOU’LL CUT
OUT REFINED GRAINS WHILE GETTING A NUTRITIOUS AND TASTY LUNCH. ZOODLES ARE SPIRALS OF
ZUCCHINI MADE WITH A JULIENNE PEELER OR A SPIRALIZER, AND THEY’RE PERFECT FOR PALEO,
VEGAN, AND GLUTEN-FREE DIETS, AS WELL AS ANYONE LOOKING TO CUT OUT REFINED CARBS. START
WITH A BOWL OF ZOODLES AND ADD ANY OF OUR 10 DELICIOUS TOPPINGS SUGGESTIONS!
How do you prepare zoodles? If you’re going low-budget, just use a vegetable peeler or julienne peeler and make long spaghetti-like strings. You can also use a sprializer, which costs a little more, but quickly turns a zucchini and many other veggies into spirals. Zucchini will sweat when cooked, so I recommend cooking it first. You can either lightly stir-fry the zoodles or place them in a covered glass dish and microwave for a minute or two. Now they’re ready to load on some yummy toppings!
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VOLUME #6 INTRO
SIDE DISHDelish
IF YOU’RE STUCK IN A SIDE DISH RUT, WE’VE GOT 10 HEALTHY
AND DELICIOUS SIDE DISH RECIPES YOU’LL WANT TO TRY.
Bookmark the cauliflower fried rice, as you can sub it in for rice or pasta in a wide range of recipes to steer clear of refined carbs. Make any of these side dishes for busy weeknights along with our mains or for quick lunches.
CAULIFLOWER FRIED RICE
BY ALEXA SCHRIM OF SIMPLE ROOTS WELLNESS
1 head cauliflower
½ cup broth
2 tbsp butter or coconut oil
1. Wash and clean the cauliflower. Cut stem and leaves off, leaving only cauliflower florets. Place a small handful into a blender or food processor. Process until cauliflower is the consis-tency of rice, repeating until all cauliflower is processed. Place cauliflower rice in pan on stovetop with broth and cook, covered. Once cauliflower becomes soft, turn heat off and stir in butter or coconut oil. Serve with your favorite dish!
BAKED GARLIC BUTTER SWEET POTATO FRIES
BY VANESSA VICKERY OF BECOMINGNESS
1 medium sweet potato, washed
2 tbsp organic butter plus extra for greasing. Melted, or sub in coconut oil
½ tbsp garlic powder
½ tsp sea salt
¼ tsp black pepper
1. Preheat oven to 425°F and lightly grease a bak-ing tray or sheet.
2. Slice sweet potatoes into fries and place them in a bowl. Add melted butter or coco-nut oil, garlic powder, sea salt and pepper in a small bowl and mix well. Pour over the fries, mixing well to combine.
3. Place the fries in a single layer on the baking tray (or sheet) and place in the oven and cook for 25–30 minutes or until browned, turning over at the 15 minute mark.
4. Remove from the oven and serve immedi-ately.
BASIL CITRUS SALAD WITH BALSAMIC DRESSING
BY ABBY THOMPSON OF THE FROSTED VEGAN
2 oranges, any variety
1 grapefruits
1 blood oranges
2 tbsp fresh basil, chopped
½ tbsp cherry jam
½ tsp balsamic vinegar
2 tbsp water
1. Peel and slice the citrus, slicing the fruits into thick rounds and setting aside into a large bowl. Add the chopped basil and toss lightly.
2. In a small bowl, whisk together the jam, vinegar, and water. Dress the salad with half of the mixture and save the other half for dressing later. Store in the refrigerator.
ROASTED MAPLE CHIPOTLE BUTTERNUT SQUASH
BY BECKY OLSEN OF PROJECT DOMESTICATION
1 ½ lb butternut squash, peeled and diced ¾–½ inch
2 tbsp olive oil
1 ½ tbsp pure maple syrup
½–1 tsp ground chipotle chili peppers (depending on how spicy you like it)
½–1 tsp Redmond Real Salt (or kosher salt)
freshly cracked pepper
1. Preheat oven to 400°F. Add butternut squash to rimmed baking sheet or glass baking pan. Add oil, maple syrup, salt and pepper. Toss with hands. Bake in oven for 30–40 minutes, stirring and flipping three times. Butternut squash will be
soft when poked with a fork and slightly
caramelized. Start checking at 25 minutes, depending on your oven.
ASIAN GREEN BEANS
BY LAUREN LESTER OF THE WICKED SPATULA
2 tbsp sesame oil
¼ tsp red pepper flakes
4 cloves garlic, thinly sliced
1 inch piece of fresh ginger, minced
12 oz french green beans
2 tbsp coconut aminos
1 tbsp white wine vinegar
1 tsp honey
1. Preheat a wok or large stainless steel skillet over high heat. Add the sesame oil and allow to heat for 20–30 seconds. Add the red pepper flakes, garlic, and ginger and stir-fry for 30 seconds until fragrant.
2. Add the green beans and toss to combine with the garlic and gin-ger. Stir-fry, tossing and stirring until the beans begin to crisp on the ends and are becoming tender, about 5 minutes.
3. Pour in the coconut aminos, white wine vinegar, and honey. Stir to combine. Allow to sim-mer for 3–5 minutes until the beans are still crisp but tender and the sauce is thick and reduced.
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VOLUME #6 INTRO
APPLE, AVOCADO, CRANBERRY SALAD
BY VANESSA VICKERY OF BECOMINGNESS
3 cups baby spinach
2 medium green apples, peeled, cored and sliced into small pieces
1 medium avocado, sliced
1 cup walnuts
⅓ cup dried cranberries
⅓ cup feta (optional), sliced into small pieces
D R E S S I N G
¼ cup coconut vinegar 'balsamic' style
2 tsp honey
½ tsp dijon mustard
pinch of sea salt and black pepper
1. Add the dressing ingredients to a small bowl and whisk well to combine. Add the salad ingredients to a large bowl then pour the dressing over the top when ready to serve.
MICROWAVED SPAGHETTI SQUASH
BY LOUISE HENDON OF PALEO LIVING MAGAZINE
1 spaghetti squash
2 tbsp of coconut oil
1. Slice off a thin slice from each end of the squash, and then cut open the spaghetti squash lengthwise. Remove the seeds from the inside of the spaghetti squash.
2. Using your hands, slather some coconut oil throughout the inside of the squash. Place in microwaveable tray, cover with a paper towel, and microwave for 5 minutes on high.
3. Check how tender the squash is after 5 minutes and microwave for 1–2 extra minutes if not soft to the touch. Add more time if needed, but check every 1–2 minutes. Cool for 5 minutes and use a fork to take off the "spaghetti" strands.
MUSTARD CABBAGE AND APPLES
BY LOUISE HENDON OF PALEO LIVING MAGAZINE
½ head of cabbage (white or red), chopped up into chunks (approx. 1 inch by 2 inch)
1–2 apples (most work), peeled and chopped into large chunks
16 oz broth
mustard (any type) to taste
salt to taste
1. Place the cabbage into a large stock pot and place the apple on top. Add in the broth and boil on high with the lid on for 30–40 minutes until tender.
2. When tender, drain the cabbage and apple (feel free to drink the broth that's left) and add mustard and salt to taste before serving.
CAULIFLOWER STEAK
BY VIJITHA SHYAM OF SPICES AND AROMA
1 cauliflower, cut into ½ inch thick pieces, sliced lengthwise
olive oil to spray
salt & pepper to taste
1. Heat the skillet. Gently place the cauliflower steak and cook for 8–10 minutes on medium low flame. Cook on high flame for a minute to get the grill marks. Season with salt and pepper. Serve hot.
THE SIMPLE SALAD
BY AMY COATES OF AMYCOATES.COM
organic mixed greens
flax oil
sea salt
1. Toss some greens in a bowl, splash some flax oil on top, and dash with a large pinch of sea salt. Mix and enjoy!
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VOLUME #6 INTRO
YOUR 30-DAY MENUDAY 1 dinner DAY 2 dinner DAY 3 dinner DAY 4 dinner DAY 5 dinner DAY 6 dinner DAY 7 dinner
Deconstructed Skillet Stuffed
Peppers
(Vegan) No-Bake Vegan Lasagna
Sausage, Sweet Potato, and Rosemary 13 Bean Soup
Dill Roast Veggies and
Salmon
Slow Cooker Butter Chicken
(Vegan) BBQ Butternut
Squash Steaks
Paleo Kung Pao Chicken
DAY 8 dinner DAY 9 dinner DAY 10 dinner DAY 11 dinner DAY 12 dinner DAY 13 dinner DAY 14 dinner
(Vegan) Red Lentil and
Quinoa Soup
Grain Free Spaghetti Pie
(Vegan) Asian Brown Rice Bowl
Paleo Sweet Potato Chili
Peach Jalapeno Glazed Salmon
(Vegan) Roasted Tomato Soup
Quick Paleo Beef Fajitas
DAY 15 dinner DAY 16 dinner DAY 17 dinner DAY 18 dinner DAY 19 dinner DAY 20 dinner DAY 21 dinner
(Vegan) Buckwheat Pizza
(Vegan) Crockpot Moong
Bean Stew
Tex Mex Salad with Sriracha
Crema
Terriyaki Spaghetti
Squash with Carrot Noodles
and Meatball Bowl
Roasted Chicken and Kale
(Vegan) Herby Sweet Potato
and Veggie Stew
Buffalo Zucchini Chicken Skillet
DAY 22 dinner DAY 23 dinner DAY 24 dinner DAY 25 dinner DAY 26 dinner DAY 27 dinner DAY 28 dinner
Rustic Tomato Galette
with Arugula Basil Pesto
(Vegan) Kabocha Squash Cashew
Soup
Paleo Bangalore Chicken Curry
Honey Sesame Chicken Stir Fry
(Vegan) Vegetable and
Lentil Soup
Easy Chicken Salad
(Vegan) Crispy Sweet Potato
Skillet
DAY 29 dinner DAY 30 dinner
(Vegan) Chickpea and
Kale Bowl
One Pot Savory Chicken and Fall
Produce
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VOLUME #6 INTRO
SHOPPING LISTYou’ll find ingredients for all 30 recipes in the shopping list. Please note that the shopping list doesn’t include ingredients for breakfasts, lunches, side dishes, and desserts. Simply add extra ingredients to your shopping list depending on your plans for these meals for the week. I’ve made suggestions for side dishes that pair well with some of the recipes, and you can plan accordingly by adding to the shopping list. There are recipe suggestions if you want more protein or extra veggies for your meal. A green salad also makes an excellent choice as a side dish.
PANTRY
☐ olive oil
☐ coconut oil
☐ minced garlic
☐ chili powder
☐ dried oregano
☐ garlic powder
☐ onion powder
☐ paprika
☐ salt & pepper
☐ apple cider vinegar
☐ rosemary
☐ turmeric
☐ dried thyme
☐ kosher salt
☐ coconut oil
☐ baking powder
☐ garam masala
☐ curry powder
☐ cumin powder
☐ ginger powder
☐ liquid smoke
☐ maple syrup
☐ coconut aminos
☐ rice wine vinegar
☐ coconut sugar
☐ balsamic vinegar
☐ sesame oil
☐ white wine vinegar
☐ cayenne pepper
☐ dried oregano
☐ bay leaves
☐ cinnamon
☐ coriander powder
☐ soy sauce
☐ honey
☐ rice vinegar
☐ ginger paste
☐ red pepper flakes
☐ cornstarch
☐ Redwine vinegar
☐ Worcestershire sauce
☐ parsley flakes
☐ dijon mustard
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VOLUME #6 INTRO
WEEK 1
FRUIT
☐ ¼ cup fresh lemon juice
VEGETABLES
☐ 5 bell peppers
☐ shredded cabbage
☐ ½ cup minced green onions
☐ 1 ¼ onion
☐ 1 large red onion
☐ 1 cup tomatoes
☐ 1 tomato
☐ ½ cup cherry tomatoes
☐ ½ cup corn
☐ 1 large zucchini
☐ ½ large yellow squash
☐ ½ large butternut squash
☐ 1 large carrot
☐ 2 stalks celery
☐ ¼ cup chopped Brussels sprouts
☐ 1 sweet potato
☐ 8 dried chili peppers
HERBS
☐ 12 cloves garlic
☐ ½ cup fresh basil
☐ 3 bay leaves
☐ 1 ½ tbsp chopped fresh dill
☐ 1 tsp fresh parsley
☐ 2 tbsp fresh minced ginger
☐ ½ tsp sichuan peppercorns
CANNED GOODS
☐ 1 can green chilis
☐ 15 oz can chickpeas
☐ 1–¼ cups Bob’s Red Mill 13-Bean Soup
☐ 2× 14.5 oz cans diced tomatoes
MEAT
☐ ½ lb ground beef (or chicken)
☐ 1 lb hot or spicy sausage
☐ 2 medium sockeye salmon filets
☐ 1 lb chicken thighs (or breasts)
☐ 1 lb chicken breast
MISC
☐ ½ cup black beans
☐ 1 cup quinoa
☐ ⅔ cup raw cashews
☐ ¾ cup unsalted roasted cashews
☐ 6 cups chicken broth
☐ 2 tbsp chicken or beef broth
☐ 1 cup coconut milk
☐ ⅓ cup organic tomato paste
☐ 1 tbsp tapioca flour
☐ 2 ½ tsp tapioca flour
☐ 2 cups cooked wild rice
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VOLUME #6 INTRO
WEEK 2
FRUIT
☐ 1–2 lemons
☐ 1 avocado
☐ ½ lime
VEGETABLES
☐ 3 ½ large onions
☐ 1 medium yellow onion
☐ 1 green bell pepper
☐ 2 ½ large carrots
☐ 1 spaghetti squash
☐ 2× 8 oz sliced mushrooms
☐ 3 cups spinach
☐ 3 cups baby kale
☐ ½ sweet red pepper
☐ ½ cup pickled or fermented beets
☐ 1 cup cucumber
☐ 3 sweet potatoes
☐ 2 parsnips
☐ 1 large jalapeño
☐ 1 pound of fresh Roma (plum) tomatoes
☐ 1 large tomato
☐ ¼ of a small head of cauliflower
HERBS
☐ 6 garlic cloves
☐ ¼ head of garlic
☐ ½ cup fresh cilantro
☐ ½ tbsp fresh rosemary
CANNED GOODS
☐ 8 oz diced tomatoes
DAIRY
☐ organic unsalted butter
☐ 3 eggs
☐ ¾ cup cheese, optional
MEAT
☐ 1 lb Italian Sausage
☐ 1 lb ground beef
☐ 1 lb ground sausage
☐ 1 pound wild salmon fillet(s)
☐ ½ lb beef (roast, steak, or boneless short rib)
MISC
☐ 1 cup split red lentils
☐ 2 cups organic or natural vegetable stock
☐ 1 ½ cups of vegetable broth
☐ ¼ cup organic quinoa
☐ 2 cups cooked brown rice
☐ 2 cups marinara sauce
☐ 2 tbsp Super Seed Sprinkle
☐ 2 cups tomato sauce
☐ 2 cups bone broth
☐ 2 tbsp peach preserves (no added sugar)
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VOLUME #6 INTRO
WEEK 3
FRUIT
☐ avocado
☐ 1 lemon
VEGETABLES
☐ 2 green chillis
☐ ½ medium onion
☐ 1 medium zucchini
☐ 1 small white onion
☐ 1 large spaghetti squash
☐ 2 dry red chillies
☐ 2 medium stalks celery
☐ 1 medium carrot
☐ ½ small rutabaga
☐ 1 large leeks
☐ 1 small red onion
☐ 1 cups cauliflower florets
☐ 1 green onion
☐ sweet corn
☐ roasted sweet potatoes
☐ ¾ lb sweet potatoes
☐ 1 red tomato
☐ 2 cups baby spinach
☐ 1 large carrot
☐ 1 bunch baby kale
☐ 10–12 baby potatoes
HERBS
☐ ½ cup Italian herbs
☐ 1 tsp black mustard seeds
☐ 1 tsp cumin seeds
☐ 6 curry leaves (or 2 bay leaves + zest of 1 lime)
☐ 12 garlic cloves
☐ bunch of cilantro
☐ 1 tsp dried thyme
☐ 1 bay leave
DAIRY
☐ 3 oz goat cheese
☐ ½ packet feta
☐ butter
MEAT
☐ 1 lb ground beef
☐ 1 pkg Aidell’s Teriyaki Pineapple Meatballs
☐ 2 chicken breasts
☐ 1 lb chicken breast
☐ 2 slices bacon
MISC
☐ 1 cup buckwheat flour
☐ 3 tbsp Arrowroot (Tapioca flour)
☐ 1 cup mung bean or green lentils
☐ ½ tbsp chili garlic sauce
☐ 1 tbsp blackstrap molasses
☐ ½ tbsp tomato paste
☐ salsa
☐ ¼ cup buffalo sauce
☐ lime juice
☐ ½ tsp Sriracha
☐ handful of cashews, chopped
☐ teriyaki sauce
☐ black sesame seeds
☐ orange juice
☐ 3 cups low sodium vegetable broth
[ 11 ]
VOLUME #6 INTRO
WEEK 4
FRUIT
☐ 1 lemon
☐ 1 ½ avocado
☐ 2 cups apples
VEGETABLES
☐ ½ cup arugula
☐ 1 ½ pound heirloom tomatoes
☐ 1 leek
☐ 4 ½ yellow onion
☐ 2 cups kabocha squash
☐ 3 cups butternut squash
☐ 2 green bell pepper
☐ 2 carrot
☐ 1 broccoli head
☐ 1 celery stem
☐ 12 sun-dried tomatoes
☐ 2–4 cups baby spinach
☐ 6 cups sweet potato
☐ 3 cups spinach
☐ 8 stalks kale
☐ 6 stalks Swiss chard
☐ ½ lb white mushrooms
HERBS
☐ ½ cup basil
☐ 5 clove elephant garlic
☐ 5 medium clove of garlic
☐ 1 tbsp fresh thyme
☐ 2 large springs of rosemary, thyme and sage
CANNED GOODS
☐ ½ can coconut milk, full fat from a can
☐ 14 oz can organic diced tomatoes
☐ 1 cup canned chickpeas or ½ cup dried chickpeas
DAIRY
☐ 12 tbsp organic butter
☐ 2 oz feta cheese, crumbled
☐ 5 eggs
MEAT
☐ 1 small rotisserie chickens
☐ 2 chicken breasts
☐ 6 oz cooked chicken breast or tenderloins
☐ 1 whole bone-in chicken
☐ 3 slices of thick bacon
MISC
☐ 1 cup almond flour
☐ ¾ cup tapioca starch
☐ ¼ cup coconut flour
☐ 2 cups of chicken stock
☐ ½ cup of dry-roasted, unsalted cashews
☐ ½ tsp organic chicken bouillon or soup base (optional)
☐ 1½ tbsp lemon juice
☐ sesame seeds
☐ 1 liter vegetable stock
☐ 1 cup dry lentils
☐ ½ cup quinoa
☐ 1 tbsp sesame seeds
☐ 2 tbsp chopped almonds
☐ ¼ cup coconut flour
[ 12 ]
VOLUME #6 INTRO
RECIPE INDEX01 DECONSTRUCTED SKILLET STUFFED PEPPERS 14
02 (VEGAN) NO-BAKE VEGAN LASAGNA 15
03 SAUSAGE, SWEET POTATO, AND ROSEMARY 13 BEAN SOUP 16
04 DILL ROAST VEGGIES AND SALMON 17
05 SLOW COOKER BUTTER CHICKEN 18
06 (VEGAN) BBQ BUTTERNUT SQUASH STEAKS 19
07 PALEO KUNG PAO CHICKEN 20
08 (VEGAN) RED LENTIL AND QUINOA SOUP 21
09 GRAIN FREE SPAGHETTI PIE 22
10 (VEGAN) ASIAN BROWN RICE BOWL 23
11 PALEO SWEET POTATO CHILI 24
12 PEACH JALAPENO GLAZED SALMON 25
13 (VEGAN) ROASTED TOMATO SOUP 26
14 QUICK PALEO BEEF FAJITAS 27
15 (VEGAN) BUCKWHEAT PIZZA 28
16 (VEGAN) CROCKPOT MOONG BEAN STEW 29
17 TEX MEX SALAD WITH SRIRACHA CREMA 30
18 TERRIYAKI SPAGHETTI SQUASH WITH CARROT NOODLES AND MEATBALL BOWL 31
19 ROASTED CHICKEN AND KALE 32
20 (VEGAN) HERBY SWEET POTATO AND VEGGIE STEW 33
21 BUFFALO ZUCCHINI CHICKEN SKILLET 34
22 RUSTIC TOMATO GALETTE WITH ARUGULA BASIL PESTO 35
23 (VEGAN) KABOCHA SQUASH CASHEW SOUP 36
24 PALEO BANGALORE CHICKEN CURRY 37
25 HONEY SESAME CHICKEN STIR FRY 38
26 (VEGAN) VEGETABLE AND LENTIL SOUP 39
27 EASY CHICKEN SALAD 40
28 (VEGAN) CRISPY SWEET POTATO SKILLET 41
29 (VEGAN) CHICKPEA AND KALE BOWL 42
30 ONE POT SAVORY CHICKEN AND FALL PRODUCE 43
31 MAPLE CLOVE BAKED APPLES 44
32 CINNAMON-NUTMEG STEWED APPLES 44
33 APPLE PIE SMOOTHIE 45
34 CINNAMON APPLES 45
[ 13 ]
VOLUME #6 RECIPES
THE RECIPES01 DECONSTRUCTED SKILLET STUFFED PEPPERS
BY ALEXA SCHRIM | SIMPLE ROOTS WELLNESS
These deconstructed Skillet Stuffed Peppers are an easy version of the traditional recipe. Fluffy quinoa mixed with chopped fresh tomatoes, corn cut from the cob, green chiles, sliced green bell peppers, and caramelized onion makes a hearty dinner.
For a vegan version, leave out the ground beef and add another cup of cooked quinoa.
S E R V E S 2 – 4
I N G R E D I E N T S
½ lb ground beef (or chicken)
½ tbsp olive oil
4 bell peppers, seeded and sliced
½ onion, chopped
½ tsp minced garlic
½ can green chilis
1 cup tomatoes, chopped
½ cup corn, cooked
½ cup black beans
1 cup quinoa, cooked
1 tbsp cumin
½ tbsp chili powder
1 tsp dried oregano
1 tsp garlic powder
1 tsp onion powder
1 tsp paprika
salt & pepper, to taste
G A R N I S H ( O P T I O N A L )
cheese
cilantro
olives
chopped tomatoes
avocado
I N S T R U C T I O N S
1. In a skillet over medium heat, brown meat. Drain and set aside. In same skillet add olive oil and chopped onion and sliced pepper. Cook until just starting to become tender. Add in minced garlic and stir until fragrant, an additional 1–2 minutes. Add to that, green chilis, chopped tomatoes, corn, and black beans. Mix to incorporate and add spices. Mix well and stir in quinoa and ground meat.
2. Top with cheese if using and continue heating over low until melted (you can also pop it in the oven at 400 degrees or broil until cheese has melted.
3. Garnish with avocado, tomatoes, cilantro and/or olives. Enjoy!
[ 14 ]
VOLUME #6 RECIPES
02 (VEGAN) NO-BAKE VEGAN LASAGNABY YURI ELKAIM | YURIELKAIM.COM
Even non-vegans will love this no-bake lasagna, which subs in creamy cashew ricotta in place of the regular dairy version. Using fresh ingredients in this recipe makes it a standout. Paleo eaters can add a side of grilled meat.
S E R V E S 2
I N G R E D I E N T S
½ of a (15 oz) can chickpeas, drained
⅔ cup raw cashews
1 clove garlic
⅓ cup olive oil
1½ tbps apple cider vinegar
½ tsp garlic
½ tsp pepper
1 large zucchini, peeled into long thin strips
1 tomato, sliced thin
½ cup fresh basil, chopped
olive oil for drizzling
I N S T R U C T I O N S
1. Make cashew ricotta in a Vitamix by blending chickpeas, cashews, garlic, olive oil, vinegar, salt, and pepper.
2. Drizzle a little olive oil in the bottom of a 9'×4' loaf pan. Place a layer of zucchini slices on top. Spread ⅓ of the cashew ricotta, top with a layer of tomato slices and fresh chopped basil, then repeat twice, finishing with a final layer of zucchini on top. Drizzle with a little olive oil, Salt and pepper the top layer, refrigerate for 2 4 hours (up to overnight).
3. To serve, slice, drizzle with a little olive oil, and top with diced tomatoes if desired.
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VOLUME #6 RECIPES
03 SAUSAGE, SWEET POTATO, AND ROSEMARY 13 BEAN SOUP
BY BECKY OLSEN | PROJECT DOMESTICATION
Adding beans to your diet is a smart choice, since they stave off hunger and regulate blood sugar levels. This sausage, sweet potato, and rosemary 13 bean soup makes a wholesome dinner and is amazing as leftovers for lunch.
Vegans can enjoy this soup by omitting the sausage and using vegetable broth in place of chicken broth.
I N G R E D I E N T S
1–¼ cups Bob’s Red Mill 13-Bean Soup
1–2 tbsp olive oil
1 lb hot or spicy sausage
1 large carrot, chopped
2 stalks celery, chopped
4 cloves garlic, minced
1 large red onion
6 cups chicken broth
3 cups water
2× 14.5 oz cans diced tomatoes
3 bay leaves
1 tbsp rosemary
1 sweet potato, chopped
½ tsp freshly cracked pepper (or to taste)
1 tsp kosher salt (or to taste)
I N S T R U C T I O N S
1. Soak beans overnight or up to 24 hours. Heat a large stockpot on medium heat. Brown sausage. If sausage is overly fatty, drain drippings. Set sausage aside. If using drippings add carrots, onion and celery. If not using drippings add olive oil.
2. Cook aromatics until soft, about 5 minutes. Add garlic and cook for another minute or two. Add chicken broth, water and tomatoes then stir. Add beans, bay leaves, rosemary, sweet potato, salt and pepper. Bring to a boil and let simmer for 1½ to 2 hours or until all beans are soft. Add sausage and cook until sausage is warm. Adjust seasonings to palate preference.
3. To freeze leftovers, cool soup and leave about ½ inch space below the rim of your storage container for expansion of liquid in freezer.
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VOLUME #6 RECIPES
04 DILL ROAST VEGGIES AND SALMONBY YURI ELKAIM | YURIELKAIM.COM
A pan of dill roast veggies and salmon is an easy and nutritious meal that’s perfect for a hectic weeknight dinner. Serve this tasty dish with quinoa and a green salad.
S E R V E S 2
I N G R E D I E N T S
½ cup cherry tomatoes, halved
½ large yellow squash, chopped
¼ cup chopped Brussels sprouts
¼ medium onion, chopped
2 tbps ghee, melted
¼ cup fresh lemon juice
1 ½ tbsp chopped fresh dill
1 ½ tbsp apple cider vinegar
1 large clove garlic, minced
1 tsp chili powder
2 medium sockeye salmon filets
sea salt and freshly ground black pepper to taste
I N S T R U C T I O N S
1. Preheat oven to 375°F.
2. In a large greased roasting pan, toss together the tomatoes through the chili powder. Place the salmon filets on top of the vegetables and season everything well with salt and pepper to taste. Roast in the oven for about 20 minutes, or until the salmon has reached the desired doneness and the veggies are tender. Once done, remove from the oven and let rest for about 3–5 minutes before serving.
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VOLUME #6 RECIPES
05 SLOW COOKER BUTTER CHICKENBY VANESSA VICKERY | BECOMINGNESS
For tender and succulent chicken, this recipe calls for a slow cooker. It’s a convenient way to make dinner without slaving over the stove. This slow cooker butter chicken recipe is just right for a chilly evening.
Serve with cauliflower rice from our monthly side dish selection.
S E R V E S 2
I N G R E D I E N T S
1 lb chicken thighs (or breasts), cut into small pieces
½ tbsp coconut oil
2 cloves garlic, crushed
½ onion, diced
1 cup coconut milk
⅓ cup organic tomato paste
1 tbsp tapioca flour
1 tsp garam masala
1 tsp curry powder
¼ tsp ginger powder
¼ tsp chili powder (add more if you like it hotter)
sea salt and black pepper, to taste
fresh cilantro, to serve
I N S T R U C T I O N S
1. Heat coconut oil in a large saucepan on medium high heat. Add onion and garlic, cook, stirring frequently for approximately 3 minutes or until the onions have become translucent. Add coconut milk, tomato paste, tapioca flour, garam masala, curry powder, chili powder and ginger powder, stirring until well combined and the sauce has started to thicken. Season with salt and pepper.
2. Add chicken to the slow cooker, then add the sauce and mix through with the chicken. Cover and cook on low heat for 5 hours.
3. Sprinkle with cilantro and serve over cauliflower rice from this month’s side dish selection, or over quinoa.
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VOLUME #6 RECIPES
06 (VEGAN) BBQ BUTTERNUT SQUASH STEAKSBY YURI ELKAIM | YURIELKAIM.COM
Enjoy smoky barbecue squash steaks without firing up the grill. Liquid smoke gives these vegan steaks a smoky flavor that you’ll love. Serve over wild rice with a green salad on the side.
Add baked or poached chicken if you want more protein, or vegans can add a cup of chickpeas.
S E R V E S 2
I N G R E D I E N T S
½ large butternut squash, seeded
2 tbsp coconut oil, melted
1 tsp liquid smoke
¼ cup raw honey or maple syrup
1 tsp garlic powder
1 tsp paprika
1 tsp chili powder
1 tsp sea salt
1 tsp fresh parsley (for garnish)
2 cups cooked wild rice
I N S T R U C T I O N S
1. Preheat oven to 400°F.
2. Place butternut squash halve on a parchment lined baking sheet. Drizzle with melted coconut oil. In a small bowl, stir together Liquid Smoke and honey. Drizzle over butternut squash. In a second small bowl, mix together garlic powder, paprika, chili powder, and sea salt. Sprinkle on top of squash. Bake for 25– 35 minutes, or until the squash is tender. Remove from the oven and allow to cool slightly. Serve over wild rice, garnished with fresh parsley.
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VOLUME #6 RECIPES
07 PALEO KUNG PAO CHICKENBY LAUREN LESTER | THE WICKED SPATULA
Skip Chinese take-out that’s laden with salt, sugar, and trans fat, and make a healthier version. You’ll love the aromatic and spicy flavors in this paleo kung pao chicken.
Serve with cauliflower fried rice from our monthly side dish selection or over a bed of cabbage.
S E R V E S 2
F O R T H E C H I C K E N M A R I N A D E
1 lb chicken breast, cut into 1 inch pieces
2 tbsp fresh minced ginger
4 garlic cloves, minced
2 ½ tsp tapioca flour
1 tsp coconut aminos
1 tsp rice wine vinegar
1 tsp coconut sugar
1 tsp salt
1 tbsp cold water
F O R T H E S A U C E
2 tbsp chicken or beef broth
1 tbsp balsamic vinegar
1 tsp coconut aminos
1 tsp sesame oil
1 tbsp white wine vinegar
F O R T H E S T I R - F R Y
1 tbsp coconut oil
1 tbsp sesame oil
8 dried chili peppers, snipped on the ends
½ tsp sichuan peppercorns
1 red bell pepper, chopped into 1 inch squares
¾ cup unsalted roasted cashews
½ cup minced green onions
1 tsp coconut sugar
shredded cabbage (optional)
I N S T R U C T I O N S
1. In a medium bowl toss the chicken with the marinade ingredients.
2. In a small bowl whisk together the sauce ingredients.
3. Heat a large wok or stainless steel skillet over high heat. Add the coconut oil to the wok along with the chili peppers and peppercorns. Stir-fry 15–20 seconds until the chilies start to smoke. Push to one side and add the chicken in a single layer to the wok. Let sear for about 1 minute until a nice golden crust forms on the chicken.
4. Using a sturdy spatula stir-fry the chicken and chili mixture for 2 minutes longer.
5. Place the tablespoon of sesame oil into the wok and add the bell peppers. Stir-fry another minute just until the pepper begins to soften. You don't want them mushy. Throw in the cashews and scallions and toss to combine. Add the teaspoon of coconut sugar and give the stir-fry a good toss for about 20 seconds.
6. Serve hot with shredded cabbage or cauliflower rice.
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VOLUME #6 RECIPES
08 (VEGAN) RED LENTIL AND QUINOA SOUPBY VANESSA VICKERY | BECOMINGNESS
This delicious vegan red lentil and quinoa soup is packed with fiber, protein, minerals, and vitamins that are excellent for your health. It’s flavored with turmeric, which is an anti-inflammatory spice that’s a great addition to any diet.
Serve this soup with roasted maple chipotle butternut squash from our monthly side dish selection or with a green salad. Paleo? Just add ½ pound sausage to the soup!
S E R V E S 2
I N G R E D I E N T S
½ large onion, diced
1 garlic clove, minced
1 ½ tbsp organic unsalted butter
1 cup split red lentils, rinsed well
½ large carrot, chopped
2 cups organic or natural vegetable stock
1 ½ cups water
½ tbsp turmeric
1 tsp ground cumin
1–2 tsp sea salt
¼ cup organic quinoa, cooked as per packet directions
1–2 lemons, juiced
I N S T R U C T I O N S
1. Heat 1 tablespoon butter in a large saucepan on low heat. Add the onion and garlic and sauté for 10 minutes or until the onion has softened. Add the remaining ingredients (except the lemon and quinoa) and bring to a boil.
2. Simmer for 20 minutes or until the red lentils are falling apart.
3. Blend the soup in a blender or with a hand stick blender.
4. Add the quinoa to the soup and stir through. Add the lemon (I recommended adding the lemon slowly and tasting as you go, as some people prefer it to have more lemon than others).
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VOLUME #6 RECIPES
09 GRAIN FREE SPAGHETTI PIEBY ALEXA SCHRIM | SIMPLE ROOTS WELLNESS
This lightened-up spaghetti pie uses spaghetti squash as a base instead of pasta. You’ll get the ultimate in comfort food, but it’s loaded with healthy veggies and zesty Italian flavor.
Serve this hearty dish with a green salad. Enjoy leftovers for tomorrow’s lunch.
I N G R E D I E N T S
1 spaghetti squash, cooked
3 eggs
2 tbsp butter
1 onion, chopped
8 oz sliced mushrooms
2 garlic gloves, minced
3 cups spinach, chopped
1 lb Italian Sausage
2 cups marinara sauce
¾ cup cheese, optional
garnish, fresh basil
I N S T R U C T I O N S
1. Heat a large skillet over medium heat and add the butter. Once hot, add the onion and mushroom. Cook until the onion is translucent. Add garlic and cook until fragrant 1–2 minutes. Add in spinach and cook to wilt. Remove from pan and set aside.
2. Add sausage to hot skillet. Cook until done and add to onion and mushroom mixture. Mix.
3. Squeeze the cooked squash in your hands to remove excess water—IMPORTANT STEP! Place in a bowl, add eggs and mix thoroughly.
4. Preheat oven to 350°F and prepare pie pan with butter. Add spaghetti squash mixed with eggs to pie pan and press along edges and to the bottom. Top with the meat and mushroom mixture and then the marinara sauce. Add cheese if using and place in the oven.
5. Bake 30–40 minutes or until cheese is melted. Remove and let cool slightly. Garnish with basil and serve!
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VOLUME #6 RECIPES
10 (VEGAN) ASIAN BROWN RICE BOWLBY YURI ELKAIM | YURIELKAIM.COM
This tasty bowl is loaded with good-for-you veggies, and the sauce has tangy Asian flavors. Add more protein with one cup of cashews, chickpeas, or grilled chicken.
S E R V E S 2
F O R T H E B O W L
3 cups baby kale
½ cup fresh cilantro, chopped
2 cups cooked brown rice (warmed)
½ sweet red pepper, cut into thin slices
½ cup pickled or fermented beets
1 cup cucumber, diced
1 avocado, diced (optional)
2 tbsp Super Seed Sprinkle
F O R T H E D R E S S I N G
2 tbsp toasted sesame oil
2 tbsp melted coconut oil
2 tbsp maple syrup
2 tbsp tamari or coconut aminos
2 tbsp apple cider or orange vinegar
I N S T R U C T I O N S
1. Toss together kale and cilantro. Drizzle with each of the dressing ingredients and toss to coat.
2. Serve on top of brown rice, with red pepper slices, beets, cucumber and avocado. Enjoy immediately.
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VOLUME #6 RECIPES
11 PALEO SWEET POTATO CHILIBY ALEXA SCHRIM | SIMPLE ROOTS WELLNESS
This healthy paleo sweet potato chili is full of good flavors. This freezes well, or can be used for lunches. Serve with a green salad.
I N G R E D I E N T S
2 tbsp coconut oil
1 onion, chopped
3 garlic cloves, minced
2 carrots, diced
8 oz mushrooms, sliced
2 sweet potatoes, peeled and diced
2 parsnips, peeled and diced
1 lb ground beef
1 lb ground sausage
2 cups tomato sauce
2 cups bone broth
8 oz diced tomatoes, with juice
1 tbsp chili powder (more or less de-pending upon your taste preferences)
1 tsp ground cumin
¼ tsp cayenne pepper
1 tsp dried oregano
2 bay leaves
1 tsp cinnamon
1 tsp salt
¼ tsp (approx.) freshly ground pepper
I N S T R U C T I O N S
1. In a large dutch oven, brown hamburger and sausage. Once browned, remove, drain and set aside.
2. Add in coconut oil over low-medium heat. Once hot, add chopped onion, garlic cloves, mushrooms, sweet potatoes, and parsnips. Cook until onion is translucent. Add in spices, mixing to combine. Add stock, tomato sauce, tomatoes and ground beef and sausage. Simmer until veggies are tender. Season with additional salt and pepper, if needed.
3. Serve and garnish with cilantro and avocado. Freeze extras or use as leftovers.
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VOLUME #6 RECIPES
12 PEACH JALAPENO GLAZED SALMONBY LAUREN LESTER | THE WICKED SPATULA
This peach jalapeno glazed salmon has a sticky sweet and spicy glaze that goes perfectly with the buttery salmon. Salmon has heart healthy fatty acids and inflammatory compounds that make it a healthy choice for meat eaters.
Serve this salmon over quinoa and with roasted maple chipotle butternut squash from our monthly side dish selection.
S E R V E S 2
I N G R E D I E N T S
1 pound wild salmon fillet(s)
2 tbsp peach preserves (no added sugar)
1 tbsp olive oil
juice of ½ lime
1 large jalapeño, sliced
salt, to taste
I N S T R U C T I O N S
1. Preheat oven to 400°F.
2. In a small bowl whisk together the preserves, olive oil, and lime juice.
3. Sprinkle salmon with salt and place on a baking sheet skin side down. Top with half of the peach mixture and the lay a few slices of jalapeño across the top. Bake for about 5 minutes per half-inch of thickness. Half-way through baking, brush with the remaining glaze. Serve over quinoa.
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VOLUME #6 RECIPES
13 (VEGAN) ROASTED TOMATO SOUPBY BLENDERBABES
This delicious and super easy homemade roasted tomato soup is a great way to cut back on processed foods, since canned tomatoes usually come in a can coated with BPA, and may have added sodium.
This rich, robust soup is thick, fresh, and chock full of nutrients. You can use up tomatoes that are on the mushy side or out-of-season. Serve with a green salad on the side.
S E R V E S 2
I N G R E D I E N T S
1 pound of fresh Roma (plum) tomatoes
1 ½ tbsp of extra-virgin olive oil
½ small sweet potato
¼ of a small head of cauliflower, broken up into chunks
1 medium yellow onion, peeled and quartered
¼ head of garlic (just break it in fourths, no need to break the cloves apart)
½ tbsp of fresh rosemary (½ tsp if dried)
½ tbsp of dried thyme
1 ½ cups of vegetable broth
sea salt and white pepper to taste
I N S T R U C T I O N S
1. Pre-heat oven to 350°F.
2. Line a roasting pan or large, lipped baking pan with aluminum foil. Place the whole tomatoes, cauliflower, sweet potato, and onions into a bowl and coat with 1 tablespoon of the olive oil. Place these in the prepped baking pan. Take the garlic cloves and place them in the center of an 8″×8″ square of aluminum foil. Drizzle with the remaining ½ tablespoon of olive oil, then seal the aluminum foil around the garlic, forming a small package. Place in the pan with the vegetables. Roast the pan of veggies in the oven for one hour, stirring twice, until the veggies are soft. If the tomatoes get significantly softer than the cauliflower and sweet potato, you can remove these to cool and let the rest bake on.
3. When the vegetables are done roasting, carefully place these in your blender container, reserving one tomato to coarse chop, and set aside for garnish. Place the rosemary, thyme, and vegetable broth into your blender jar. Open the packet of roasted garlic, and squeeze each clove into the container, removing the outer husk.
For Blendtec: Press the SOUPS button 2 or 3 times, until the soup steams.
For Vitamix: Start on Variable Speed 1, slowly increase to Speed 10/High and blend for 5–6 minutes until steaming OR use the SOUP Pre-set.
4. Taste the mixture, add sea salt and white pepper to taste. Pulse to incorporate the seasoning if needed.
5. Serve, garnishing each bowl with a bit of reserved roasted tomato.
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VOLUME #6 RECIPES
14 QUICK PALEO BEEF FAJITASBY LOUISE HENDON | PALEO LIVING MAGAZINE
If you need a healthy meal that’s ready in under 30 minutes, try these paleo beef fajitas. Grab a big bowl and eat as is, or wrap in large pieces of lettuce or collard greens.
S E R V E S 2
I N G R E D I E N T S
1 large onion, sliced
1 green bell pepper, sliced
1 large tomato, sliced
½ lb beef (roast, steak, or boneless short rib meat)
1 tsp garlic powder
1 tsp cumin powder
1 tsp chili powder (optional)
salt and pepper to taste
coconut oil to cook in
I N S T R U C T I O N S
1. If possible, cook your beef in a slow cooker overnight so it's ready to use when you’re ready to cook. But, if you haven't cooked the beef, then slice it into thin 1-inch strips and cook in a skillet with some coconut oil until done.
2. Add 2 tablespoons of coconut oil to a different skillet and heat on medium high heat. Add in the onions and cook (stirring frequently) until translucent. Add in the peppers and tomatoes and cook until the peppers and tomatoes are soft. Add in the beef. Add the garlic, powder, cumin, powder, chili powder (optional), salt and pepper.
3. Serve as is or with some lettuce wraps.
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VOLUME #6 RECIPES
15 (VEGAN) BUCKWHEAT PIZZABY VANESSA VICKERY | BECOMINGNESS
Enjoy a delicious pizza the healthy way. This pizza is both vegan and gluten-free, and get flavor from fresh herbs and piles of veggies.
Serve this pizza with a green salad on the side. Paleo eaters can add rotisserie chicken for protein.
S E R V E S 2
I N G R E D I E N T S
1 cup buckwheat flour
3 tbsp arrowroot (tapioca flour)
¼ cup olive oil
1 tbsp apple cider vinegar
1 tsp baking powder
½ cup Italian herbs (I use either a mix of basil and oregano or Italian herb mix from the supermarkets)
1 cup water
I N S T R U C T I O N S
1. Pre-heat your oven to 400°F.
2. Mix all ingredients together in a bowl. The mixture should resemble cake batter and should be fairly runny. Spread onto a lined pizza stone or a lined baking tray with a spoon or spatula. Place in your oven and cook for 15–20 minutes or until the top is firm and golden. The longer you cook it the crispier it will turn out.
3. Take out of the oven and add your favorite toppings (such as organic tomato paste, baby spinach leaves, semi dried tomatoes, olives and mushrooms). Place back into the oven and cook for another 10 minutes or until your pizza toppings are cooked through.
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VOLUME #6 RECIPES
16 (VEGAN) CROCKPOT MOONG BEAN STEWBY YURI ELKAIM | YURIELKAIM.COM
Beans cook up perfectly in a slow cooker, and this recipe for moong bean stew will transport you to India. This filling stew has plenty of fiber and antioxidants and a wonderful aroma. Serve with a green salad.
I N G R E D I E N T S
1 cup mung bean or green lentils
1 tbsp coconut oil or olive oil
1 tsp black mustard seeds
1 tsp cumin seeds
6 curry leaves (or 2 bay leaves + zest of 1 lime)
2 green chillis, slit down middle
2 dry red chillies, cut in half
2 garlic cloves, minced
1 small red onion, chopped
1 red tomato, chopped
1 tsp turmeric powder
1 tsp chili powder
1 tbsp coriander powder
2 cups baby spinach, finely chopped
4 ½ cup water
I N S T R U C T I O N S
1. Cook the mung beans with 4 cups of water in a crockpot for 6–8 hours on low until it turns mushy. Once cooled, mash the beans into a fine puree. Set aside.
2. Heat oil, and once hot, add mustard seeds and let them pop. Then add cumin seeds, curry leaves, green chillies and dry red chillis. Sauté for a minute, then add the garlic and mix into the tempered oil. Toss in the onions and tomatoes and sauté for 2–3 minutes. Sprinkle turmeric, chili and coriander powder. Sauté for another 2 minutes. Cook on medium flame. Add the spinach and ½ cup water and cook covered for 20 minutes. Lower the flame and fold in the mung bean puree and let it simmer for 5 minutes until the flavors mingle with each other. Switch off the flame. Add salt to taste. Drizzle with 1 tablespoon coconut oil, stir, and serve hot.
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VOLUME #6 RECIPES
17 TEX MEX SALAD WITH SRIRACHA CREMABY ALEXA SCHRIM | SIMPLE ROOTS WELLNESS
This Tex Mex salad with sriracha crema is more like a dinner bowl. Start with a base of greens and pile on your favorite healthy Mexican toppings.
Avocado adds heart healthy fats, and roasted sweet potato is great for inflammation.
S E R V E S 2 – 4
F O R T H E B E E F
1 lb ground beef
2 cloves garlic, minced
½ tbsp chili garlic sauce (more of less depending on flavor preferences)
1 tbsp blackstrap molasses
½ tbsp tomato paste
1 tsp Worcestershire sauce
½ tbsp oregano
1 tbsp cumin powder
¼ tbsp chili powder
salt & pepper, to taste
¼ cup water
F O R T H E S A L A D
sweet corn
roasted sweet potatoes
avocado
bunch of cilantro
tomatoes
salsa
lime juice
F O R T H E C R E M A
3 oz goat cheese
2 tbsp broth or water (more or less depending on desired consistency)
½ tsp Sriracha
I N S T R U C T I O N S
1. Heat a large skillet over medium heat and brown meat. Once brown drain and place back over heat. Add garlic, chili garlic sauce, molasses, tomato paste, Worcestershire sauce, oregano, cumin, chili powder, salt, pepper and water. Let simmer until sauce has thickened.
2. In a blender or with a hand mixer add goat cheese, liquid and Sriracha. Mix until smooth and creamy.
3. Plate salad with lettuce, toppings of choice, Tex Mex meat and drizzle with goat cheese crema with a squeeze of fresh lime juice.
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VOLUME #6 RECIPES
18 TERRIYAKI SPAGHETTI SQUASH WITH CARROT NOODLES AND MEATBALL BOWL
BY BECKY OLSEN | PROJECT DOMESTICATION
The vivid colors from the carrots and spaghetti squash in this dish come from powerful beta-carotene antioxidants. Give your autumn harvest veggies an Asian twist with this terriyaki spaghetti squash with carrot noodles and meatball bowl.
Vegans can substitute meat-free meatballs, or add more cashews.
S E R V E S 2 – 4
I N G R E D I E N T S
1 large spaghetti squash
1 large carrot, turned into noodles. (I used the Swissmar Julienne peeler tool found at Williams-Sonoma)
1 pkg Aidell’s Teriyaki Pineapple Meatballs, warm them up right before serving. I do so in the microwave
1 green onion, sliced
handful of cashews, chopped
teriyaki sauce (use your favorite or mine below)
black sesame seeds
F O R T H E S A U C E
½ cup soy sauce
⅓ cup orange juice
¼ cup honey + 2 tbsp
2 tbsp rice vinegar
2 tsp minced ginger or ginger paste
2 cloves garlic, minced
¼ tsp red pepper flakes
1 ½ tsp cornstarch
1 tbsp water
**You will have lots of leftover sauce.**
I N S T R U C T I O N S
1. Preheat oven to 400°F. While oven is warming, slice spaghetti squash in half, lengthwise. Clean by removing seeds. In a roasting pan, place spaghetti squash halves cut side down. Add a bit of water (¼–½ cup) to the pan to help the squash steam as it roasts. Cook squash until fork tender, about 60 minutes. Check around 45 minutes, in case your oven is faster or squash is smaller.
2. While spaghetti squash is roasting, make teriyaki sauce. Combine all sauce ingredients besides cornstarch and water in a small or medium saucepan. Cook over medium heat until combined and honey has joined other liquids and is smooth, about 3–5 minutes. In another small bowl, combine cornstarch and water to make a slurry. Poor into teriyaki mixture in saucepan and stir immediately with a whisk. Increase heat to high and bring to a boil. Once it reaches a boil, turn back down and let simmer until thickened.
3. When squash is cooked, make noodles by striking squash with fork and dragging down. Make sure to do this over a large bowl to catch spaghetti squash noodles. Starting at the bottom of the dish, layer as follows: carrots (keep raw!), spaghetti squash, meatballs, green onions, cashews, terriyaki sauce and sesame seeds. When adding terriyaki sauce, just drizzle on a bit. This is very flavorful and strong, so you only need a bit. You will have lots of teriyaki sauce left over, and can freeze it.
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VOLUME #6 RECIPES
19 ROASTED CHICKEN AND KALEBY ALEXA SCHRIM | SIMPLE ROOTS WELLNESS
One taste of the sauce on this roasted chicken and you’ll fall in love. It’s a one pot meal that’s simple to prepare and clean up. Kale adds antioxidants and baby potatoes add fiber for a nutritious and filling meal. Serve with the basil citrus salad
with balsamic dressing from our monthly side dish selection. Save leftovers for a delicious lunch.
S E R V E S 4
I N G R E D I E N T S
1 bunch baby kale, washed
10–12 baby potatoes, washed and cut
2 chicken breasts
⅓ cup olive oil
¼ cup soy sauce
2 tbsp red wine vinegar
juice of 1 lemon
1–2 tbsp Worcestershire sauce
1 tbsp parsley flakes
1 tsp dijon mustard
freshly cracked black pepper, to taste
4 cloves garlic, minced
I N S T R U C T I O N S
1. Heat oven to 425°F.
2. Combine the olive oil through minced garlic in a small bowl and set aside.
3. Wash and cut potatoes and place in baking dish. Add baby kale and top with chicken breasts. Pour sauce over everything and bake for 30–45 minutes or until chicken is cooked through and potatoes are tender. If needed you can add a tent or cover after the first 10–15 minutes.
4. Serve with fresh baby kale and make sure to drizzle the sauce over everything before you eat it. Mouth watering!
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VOLUME #6 RECIPES
20 (VEGAN) HERBY SWEET POTATO AND VEGGIE STEW
BY YURI ELKAIM | YURIELKAIM.COM
Make this warming herby sweet potato and veggie stew on a cold night. It’s loaded with vitamin C, so make this if you feel a cold coming on. Add white beans or chickpeas for vegan protein.
Paleo eaters can add ½ pound of mild Italian sausage. Serve with a green salad.
S E R V E S 2
I N G R E D I E N T S
¾ lb cubed sweet potatoes
½ medium onion, chopped
2 cloves garlic, pressed
½ tsp freshly ground black pepper
1 tsp sea salt
1 tsp dried thyme
1 medium carrot, peeled and chopped
2 medium stalks celery, chopped
1 large leeks, chopped
1 cups cauliflower florets
½ small rutabaga, peeled and chopped
1 bay leave
3 cups low sodium vegetable broth
½ packet feta, crumbled
½ tsp chili flakes
I N S T R U C T I O N S
1. In a large pot stir together all the ingredients and bring to a boil. Reduce the heat to a simmer and cover. Continue to cook for about 40–45 minutes, or until the soup thickens and the vegetables are tender.
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VOLUME #6 RECIPES
21 BUFFALO ZUCCHINI CHICKEN SKILLETBY LAUREN LESTER | THE WICKED SPATULA
If you’re a fan of Buffalo wings, you’ll love this Buffalo zucchini chicken skillet. All you need is one frying pan to get dinner on the table, and this recipe is healthier than the chicken wings you’ll pick up at a fast food joint. Serve with a green salad.
S E R V E S 2
I N G R E D I E N T S
1 lb chicken breast, sliced into bite size pieces
2 slices bacon, crumbled
1 medium zucchini
1 small white onion
2 tbsp olive oil,
¼ cup buffalo sauce
2 tbsp butter
salt and pepper, to taste
I N S T R U C T I O N S
1. In a large cast iron skillet fry the bacon until crispy. Pour out a bit of the grease leaving about 1 tablespoon remaining. Add the chicken to the skillet and cook 2–3 minutes per side until golden and almost cooked through. Remove and set aside.
2. Add 2 tablespoons of olive oil to the pan along with the zucchini and onion. Allow the vegetables to soften and the onions to caramelize a bit. Once the vegetables are soft, return the chicken to the pan. Add the buffalo sauce and butter to the pan. Stir well. Allow the dish to simmer 1–2 minutes to finish cooking the chicken.
3. Top with the crumbled bacon and season with salt and pepper to your taste.
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VOLUME #6 RECIPES
22 RUSTIC TOMATO GALETTE WITH ARUGULA BASIL PESTO
BY LAUREN LESTER | THE WICKED SPATULA
The grain-free crust on this rustic tomato galette with arugula basil pesto is perfect for gluten-free and paleo diets. Slather the delicious arugula-based pesto on your crust and top with juicy heirloom tomatoes for a tasty pizza-like meal.
Vegans can substitute 1 tablespoon flaxseed and 3 tablespoons water in place of the egg in the crust.
S E R V E S 4
F O R T H E P I E C R U S T
1 cup almond flour
¾ cup tapioca starch
¼ cup coconut flour
8 tbsp butter or lard, frozen
1 egg
½ tsp salt
½ tsp apple cider vinegar
M A K E T H E C R U S T
Combine the almond flour, tapioca, and coconut flour in a large mixing bowl fitted with a dough attachment (or a regular mixing bowl and you'll knead by hand). Using a grater grate the frozen butter or lard into the flour mix. Crumble with your hands until you have tiny pieces of butter all throughout. Using the dough attachment beat in the egg and vinegar until it forms one ball. *(or kneed it together until mixed and into a ball but be careful not to over knead. Form into a ball and chill one hour.
F O R T H E A R U G U L A B A S I L P E S T O
½ cup arugula
½ cup basil
6 tbsp olive oil
½ lemon, juiced
salt and pepper, to taste
M A K E T H E P E S T O
Place the basil and arugula into a food processor and blend until minced. With the processor on slowly stream in the olive oil until emulsified. Stir in the lemon juice and season with salt and pepper.
F O R T H E F I L L I N G
1 ½ pound heirloom tomatoes, sliced
Arugula Basil Pesto
salt and pepper
A S S E M B L E
Preheat the oven to 400°F. Place the dough onto a large piece of parchment paper and cover with another piece of parchment paper. Roll out the dough with a rolling pin to about 10 inches in diameter. Remove the top piece of parchment and place the pesto in the middle leaving about a 1 inch space between the edge. Top with tomatoes in a overlapping them slightly. Sprinkle with sea salt and fresh cracked black pepper. Using the parchment fold in the edges of the crust. If it cracks just pinch it back together with your fingers. Place on a baking sheet or stone and bake 30–40 minutes until the edges are golden brown and the tomatoes are slightly wrinkled. Remove and let stand 10 minutes before cutting.
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VOLUME #6 RECIPES
23 (VEGAN) KABOCHA SQUASH CASHEW SOUPBY BLENDERBABES
Kabocha squash is a Japanese squash that’s similar to a pumpkin/sweet potato mix.If you can’t find Kabocha, substitute another winter squash, such as a Buttercup or a Hubbard squash. Healthy cashews (not cream!) make this a creamy, complex tasting soup. Serve with apple, avocado, and cranberry salad from this month’s side dish selection. Paleo eaters can have baked or grilled meat on the side.
S E R V E S 2
I N G R E D I E N T S
2 tbsp of extra-virgin olive oil
1 tbsp organic butter
1 leek, cleaned and coarsely chopped, white part only
1 yellow onion, skinned and coarsely chopped
1 clove elephant garlic, coarsely chopped
2 cups of chicken stock
2 cups of roasted kabocha squash
½ cup of dry-roasted, unsalted cashews
1 tbsp fresh thyme
sea salt and white pepper to taste
T O R O A S T K A B O C H A S Q U A S H
1. Preheat oven to 350°F.
2. Line a lipped baking pan with aluminum foil. Remove the stem from the squash, cut in half, and remove the seeds. Rub the inside of the squash with 1 tablespoon of olive oil and bake it for one hour (or until softened). Take it out of the oven, let it cool for a few minutes, then scoop the flesh out with a large spoon and discard the skin.
F O R T H E S O U P
1. Heat a stainless steel frying pan. Add to this 1 tablespoon of olive oil and the butter. Heat over medium-low until the butter melts and the mixture shimmers. Add to this the garlic, onion, celery, and leek, sautéing until the mixture begins to soften. Continue to sauté until the mixture has caramelized, about 15 minutes total. Add the chicken stock, thyme, cashews, roasted Kabocha squash, and sautéed onion and leek mixture to your blender jar.
For VITAMIX: Secure the lid on the container. Start the machine on Variable Speed 1, slowly increase to Speed 10/High, and blend for six minutes OR use the SOUP Setting.
For BLENDTEC: Secure the lid and select the SOUP cycle three times. You should see steam escape from the lid.
2. Salt and pepper to taste; if necessary, pulse in the seasonings.
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VOLUME #6 RECIPES
24 PALEO BANGALORE CHICKEN CURRYBY LAUREN LESTER | THE WICKED SPATULA
Sometimes busy weeknights call for a recipe shortcut, and this Paleo Bangalor Chicken Curry recipe uses rotisserie chicken to make prep time easy. Creamy coconut milk and spices give this dish exotic Indian flavors to mix up your menu. Serve with cauliflower fried rice from our monthly side dish selection.
S E R V E S 2
I N G R E D I E N T S
1 small rotisserie chickens
2 tbsp ghee, melted butter, olive oil or coconut oil
½ onion
1 medium clove of garlic
½ tsp ground turmeric
½ tsp ground coriander
½ tsp ground cumin
¼ cup fresh cilantro
1 green bell pepper or your favorite chile
½ can coconut milk, full fat from a can
½ tsp organic chicken bouillon or soup base (optional)
½ tsp salt
½ tbsp lemon juice
I N S T R U C T I O N S
1. Cut the rotisserie chicken apart into pieces. It should be so tender that the legs pull off. If not, then locate the joint where the leg joins the body and sever the tendons with a sharp knife. Set the legs in the serving dish. Locate the joint where the wings meet the body and cut the tendons, releasing the wings from the body. Stand the carcass up and with kitchen shears or a chef's knife, cut the back of the chicken from the carcass leaving the breast meat on the breast bone. Put the breast piece upside down on the cutting board and with your knife, give a good downward thrust between the chicken breasts, separating them into two halves. Place all of the chicken in the serving dish.
2. Place a large skillet or dutch oven over medium heat. Slice the onions and the garlic. When the pan is hot, add the ghee (or oil) and onions. Sauté for 5–7 minutes until the onions are soft and beginning to brown.
3. While the onions are cooking, seed the pepper, then roughly chop and add to a blender. Roughly chop the cilantro and add it to the blender—stems and all. Add about ⅓ cup of coconut milk and pulse until the mixture resembles a chunky paste (not super chunky but not smooth and pureed).
4. Add the spices and garlic to the pan and cook for 1 minute. Add the pepper/cilantro paste to the pan and cook for 3 minutes, stirring frequently. Add the coconut milk, bouillon and salt to the pan, stirring thoroughly. Put the chicken in the sauce and turn to coat with a pair of tongs. Cover and turn the heat to low, simmering gently for about 10 minutes. Now would be the time to start some cauliflower rice.
5. Uncover the curry, remove the chicken to the serving dish and add the lemon juice to the pan. Taste for seasoning and adjust. Pour sauce over the chicken and serve.
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VOLUME #6 RECIPES
25 HONEY SESAME CHICKEN STIR FRYBY YURI ELKAIM | YURIELKAIM.COM
Sweet and sticky honey makes this honey sesame chicken stir fry irresistible. Make extra to pack for tomorrow’s lunch. Serve with cauliflower rice and Asian green beans from this month’s side dish selection.
S E R V E S 2
I N G R E D I E N T S
2 chicken breasts, cubed
1 onion, diced
2 cloves garlic, minced
1 carrot, peeled and cut into coins
1 broccoli head, main stem removed and florets cut into pieces
coconut oil, for cooking
2 tbsp raw honey
2 tbsp coconut aminos
sesame seeds
I N S T R U C T I O N S
1. Heat fry pan on medium-high heat and add coconut oil. Cook the chicken breasts until they are lightly golden and cooked through. Remove from the pan. In the same pan, cook the onion and garlic until the onion starts to soften and then add the carrots and broccoli and cook for a few more minutes. Add the honey and coconut aminos and stir through the vegetables. Add chicken back into the pan and cook for a further few minutes until mixed through.
2. Divide between plates and sprinkle sesame seeds on top. Serve over cauliflower rice.
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VOLUME #6 RECIPES
26 (VEGAN) VEGETABLE AND LENTIL SOUPBY VANESSA VICKERY | BECOMINGNESS
This vegan soup is loaded with lentils, carrots, celery, tomatoes, and quinoa, which holds its texture and doesn’t become soggy. Serve with a side of apple, cranberry, and avocado salad from our monthly side dish selection.
Freeze leftovers or use for lunches.
S E R V E S 4
I N G R E D I E N T S
1 tbsp olive oil
1 small onion, chopped
2 garlic cloves, minced
1 medium carrot, cut into coins
1 celery stem with leaves, sliced into
14 oz can organic diced tomatoes
1 liter vegetable stock
1 cup dry lentils
½ cup quinoa, rinsed
pepper and sea salt to taste
I N S T R U C T I O N S
1. Heat oil in a large saucepan over medium-high heat. Add onion and garlic and cook, stirring, for 3 to 5 minutes or until onion is translucent. Add tomatoes, stock, carrot, celery, lentil, salt and pepper and bring to the boil.
2. Reduce to a simmer and cook covered for 1 hour. In the last 20 minutes, add quinoa.
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VOLUME #6 RECIPES
27 EASY CHICKEN SALADBY VANESSA VICKERY | BECOMINGNESS
Make this easy chicken salad on a night when you just don’t feel like making a big meal, or when you’ve overindulged the day before. You can pre-cook the chicken and pre-boil the eggs to make this even easier.
Serve with a side of baked garlic butter sweet potato fries from this month’s side dish selection.
S E R V E S 2
I N G R E D I E N T S
6 oz cooked chicken breast or tenderloins, cut into bite-sized pieces
4 eggs, boiled and halved
½ avocado, cubed
12 sun-dried tomatoes, diced into bite-sized pieces
2 oz feta cheese, crumbled
2–4 cups baby spinach
¼ cup extra-virgin olive oil
2 tbsp balsamic vinegar
salt and pepper to taste
I N S T R U C T I O N S
Put all ingredients in a bowl and drizzle with extra virgin olive oil and balsamic vinegar. Season with salt and pepper to taste.
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VOLUME #6 RECIPES
28 (VEGAN) CRISPY SWEET POTATO SKILLETBY YURI ELKAIM | YURIELKAIM.COM
Give hashbrowns a nutritious makeover with this crispy sweet potato skillet. Beef them up with protein from a cup of cashews or serve with a poached egg.
S E R V E S 2
I N G R E D I E N T S
4 tbsp coconut oil
1 medium onion, diced
1 green pepper, diced
2 cloves garlic, minced
3 cups shredded sweet potato
3 cups spinach
sea salt and freshly ground black pepper to taste
1 large avocado, smashed
I N S T R U C T I O N S
In a large skillet, heat the oil over medium-high heat. Cook the onion, pepper, garlic and sweet potato and then stir in the spinach. Season with salt and pepper and continue to cook until all the veggies are tender and start to crisp. Serve with a smashed avocado.
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VOLUME #6 RECIPES
29 (VEGAN) CHICKPEA AND KALE BOWLBY YURI ELKAIM | YURIELKAIM.COM
This vegan meal is easy to make and gives you a dose of nutrition when you need a healthy meal. Serve this chickpea and kale bowl with quinoa or cauliflower rice. If you’re eating paleo, leave out the chickpeas and add in chicken or pork.
S E R V E S 2
I N G R E D I E N T S
1 cup canned chickpeas or ½ cup dried chickpeas
pinch of sea salt
1 tbsp curry powder
8 stalks kale, stemmed
6 stalks Swiss chard
1 tbsp sesame seeds
2 tbsp chopped almonds
1 tbsp olive oil
juice of ½ lemon
fresh ground black pepper
I N S T R U C T I O N S
1. If using raw chickpeas, warm them in a pot with a little bit of water, a pinch of sea salt, and the curry powder. Allow the chickpeas to absorb the curry powder until they take on a yellow tint. If using canned chickpeas, then simply heat them lightly in a pot with a little water along with a pinch of sea salt and curry powder. At the same time, steam the kale and Swiss chard so they soften.
2. Put the chickpeas in a bowl and top them with the steamed kale and Swiss chard. Sprinkle them with the sesame seeds and almonds. Drizzle the olive oil and fresh-squeezed lemon over the top, and season with fresh ground black pepper. Serve over cauliflower rice or quinoa.
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VOLUME #6 RECIPES
30 ONE POT SAVORY CHICKEN AND FALL PRODUCE
BY ALEXA SCHRIM | SIMPLE ROOTS WELLNESS
A one-pot meal is so easy to prep, cook, and clean. Make this pot of savory chicken and fall produce on a chilly night for a comfort meal without the guilt. It’s loaded with butternut squash, sweet potato, and apple for a perfect fall dinner.
Serve this with a green salad. You’ll have extras to freeze and reheat or for lunches throughout the week.
I N G R E D I E N T S
1 whole bone-in chicken, cut up in pieces
freshly cracked salt & pepper
1 onion, chopped
2 cloves garlic, chopped
½ lb white mushrooms, sliced
3 slices of thick bacon, cut into ¼ inch pieces
3 tbsp butter
2 large springs of rosemary, thyme and sage
2 tbsp red wine vinegar
½ cup water
3 cups sweet potatoes, cut into 1 inch pieces
3 cups butternut squash, peeled and cut into 1 inch pieces
2 cups apples, cored and cut into 1-inch pieces (peeling is optional)
I N S T R U C T I O N S
1. Chop sage, thyme and rosemary. Add to 3 Tbsp. butter with freshly cracked salt and pepper. Rub all over chicken on both sides and set aside.
2. Preheat the dutch oven on the stove top over medium heat. Add the bacon, onions, mushrooms, and garlic to the pot and cook until onions are translucent and bacon is crisp. Remove the bacon and vegetable mixture from the pan and set aside.
3. Raise the heat and add the chicken in the pot, ensuring both sides are brown. Sauté in two batches to avoid overcrowding. Remove the chicken from the pan and set aside Pour off excess fat and deglaze the pane with red wine vinegar and water. Reduce heat to medium low.
4. Return the bacon, mushroom and onion mixture to the pot and mix in the potatoes, squash and apples. Place the chicken on top of the vegetables and cover.
5. Place in oven preheated to 350 degrees for 45–60 minutes or until the chicken and vegetables are cooked through. Garnish with additional rosemary.
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VOLUME #6 RECIPES
SWEET HEALTHY TREATSFRESHLY PICKED APPLES ARE A FALL DELIGHT. IF YOU DON’T HAVE ACCESS TO AN ORCHARD,
HEAD TO YOUR LOCAL FARMER’S MARKET FOR THE BEST TASTING CRISP APPLES.
One of my favorite things about autumn is the wonderful aroma of baking apples and cinnamon!
31 MAPLE CLOVE BAKED APPLESI N G R E D I E N T S
2 large green apples, halved and cored
½ tbsp coconut oil, melted
1 tbsp fresh lemon juice
1 tbsp pure maple syrup
½ tsp ground cloves
4 tbsp chopped pecans
I N S T R U C T I O N S
1. Preheat oven to 375°F.
2. Rub the inside of the apples with coconut oil.
3. In a medium bowl, mix the remaining ingredients. Divide pecan mixture between the halved apples.
4. In a large baking dish, place apples and place in the oven. Bake for 15 to 20 minutes until the apples are very tender. Serve warm.
32 CINNAMON-NUTMEG STEWED APPLESI N G R E D I E N T S
3 tbsp grass fed butter or coconut oil
2 tsp ground cinnamon
1 tsp fresh grated nutmeg
4 large honey crisp or granny smith apples, cored and sliced
2 cups water
2 tsp vanilla extract
3 tbsp raw honey
½ tsp cardamom
¼ tsp ground cloves
I N S T R U C T I O N S
Heat butter or coconut oil in a large skillet over medium high heat. Add remaining ingredients and bring to boil. Once mixture boils, cover and turn heat down to low and allow to simmer for 20 minutes, or until liquid reduces by half. Serve hot.
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VOLUME #6 RECIPES
33 APPLE PIE SMOOTHIE
I N G R E D I E N T S
1 large apple, sliced
1 large banana
1½ cups coconut milk or almond milk
1 large date, pitted
½ tsp cinnamon
¼ tsp nutmeg
3 or 4 ice cubes
I N S T R U C T I O N S
Blend all together until smooth. Serve and enjoy.
34 CINNAMON APPLES
I N G R E D I E N T S
2 tbsp almond butter
2 drops stevia
1 apple, sliced
1 tsp almond flour or hemp seeds
½ tsp cinnamon
I N S T R U C T I O N S
In a small bowl, stir together almond butter and stevia. Spread on apple slices. Mix together the almond flour
and cinnamon, sprinkle on top of almond butter. Serve and enjoy!
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VOLUME #6 RECIPES
COOKBOOK CLUB 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.
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VOLUME #6 CONTRIBUTORS
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: http://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.
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VOLUME #6 CONTRIBUTORS
FLAVIA DELMONTEFLAVILICIOUSFITNESS.COM/BLOG
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.
KARINE LOSIER & DAVE RUELMETABOLICCOOKING.COM
Authors of Metabolic Cooking, Dave and Karine are highly sought after fitness and nutrition experts. Their approach to fat-burning foods has helped thousands of people lose weight, gain a six-pack, and look (and feel) better than ever!
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.
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VOLUME #6 CONTRIBUTORS
