THE ONLY “PAIN-FREE” DIET PROGRAM THAT HELPS YOU LOSE

RecipeBook PAIN-FREE FAT LOSS 1

PAIN-FREEFAT LOSS

EBOOK AND ONLINE GUIDE

A COMPREHENSIVE DIET & LIFESTYLE PROGRAM BY SaltWrap PUBLISHING

THE ONLY “PAIN-FREE” DIET PROGRAM THAT HELPS YOU LOSE WEIGHT AND MANAGE PAIN NATURALLY

AN UNCONVENTIONAL APPROACH TORAPID FAT LOSS AND PAIN RELIEF

RecipeBook

PAIN-FREE FAT LOSS RecipeBook2


Table of Contents

BREAKFAST SHAKES LOW-CARB BREAKFAST OPTIONS

High Protein Frozen Coffee ..................................................................................... 6 High Protein Cinnamon Dolce Latte ......................................................................... 7 Double Chocolate Espresso ..................................................................................... 7 The Ready-Go Protein Shake ................................................................................... 8 Creamy Coconut Breakfast Shake ............................................................................ 9 Coconut Power Smoothie ........................................................................................ 9 Chocolate Frozen Yogurt Smoothie ........................................................................ 10 Chocolate Almond Breakfast Shake ........................................................................... LUNCH HIGH-PROTEIN/LOW-CARB LUNCH OPTIONS

Peanut Chicken Satay ........................................................................................... 14 Honey Mustard Chicken Salad with Grapes .............................................................15 Cream of Vegetable – Anytime ...............................................................................15 Bacon Cheeseburger with Cream of Broccoli .......................................................... 16 Sausage Pizza Hash ...............................................................................................17 Turkey Avocado Lettuce Wraps ...............................................................................17 Crockpot Roast and Green Beans .......................................................................... 18 Beef Taco Salad .................................................................................................... 19 Cheesy Cauliflower Biscuits .................................................................................. 19 DINNER HIGH-PROTEIN/LOW-FAT DINNER OPTIONS (LOW TO MODERATE CARBOHYDRATES)

Spaghetti and Meatball Squash ..............................................................................22 Easy Chicken Nachos ............................................................................................ 23 Pan Fried Salmon and Potatoes ............................................................................. 23 Pepperoni Pizza ................................................................................................... 24 Spicy Thai Noodles with Shrimp ........................................................................... 25 Italian Noodles with Turkey Sausage ..................................................................... 26 Parmesan Crusted Chicken ....................................................................................27 DESSERTS LOW-SUGAR DESSERT OPTIONS

Pain-Free Cheesecake Cupcakes (low sugar) .......................................................... 30 Chocolate Chip Coconut Cookies (low sugar, Gluten Free) .......................................31 Greek Chocolate Mousse ........................................................................................31 Whipped Cream and Berries ..................................................................................31 EXTRAS LEAN CONDIMENTS, SAUCES, AND EXTRAS

Ma and Pa’s Homegrown Salsa .............................................................................. 34 Homemade Salad Dressings .................................................................................. 35


Breakfast Shakes

LOW-CARB BREAKFAST OPTIONS


Breakfast Shakes

LOW-CARB BREAKFAST OPTIONS


INGREDIENTS:• 1-2 cups brewed coffee (chilled)• ¼ cup coconut milk or 2 tablespoons

heavy cream• 1 scoop low-carb protein powder

(less than 3 grams per serving) – vanilla

• Optional: 1-2 packets Stevia• Mix all ingredients in blender or

shaker cup. Add 3-4 ice cubes to blender for extra creamy texture.

*If you are using Template 1: Fat Fast, simply subtract the protein powder for a fat-burning morning drink.

INGREDIENTS:• 1-2 cups brewed coffee (chilled)• ¼ cup coconut milk or 2 tablespoons

heavy cream• Optional: 1-2 packets Stevia• Mix all ingredients in blender or

shaker cup. Add 3-4 ice cubes to blender for extra creamy texture.

HIGH PROTEIN FROZEN COFFEE

FASTED FROZEN COFFEE

FROZEN COFFEE

Breakfast Shakes


INGREDIENTS:• 1-2 cups brewed coffee (hot)• ¼ cup coconut milk or 2 table-

spoons heavy cream• 1 scoop low-carb protein

powder (less than 3 grams per serving) – vanilla

• 1 teaspoon cinnamon powder• ½ teaspoon vanilla extract• Optional: 1-2 packets Stevia• Mix all ingredients in blender

or shaker cup. Serve hot.

INGREDIENTS:• 1-2 cups brewed coffee or

espresso (hot or cold)• 2 tablespoons heavy cream• 1 scoop low-carb protein

powder (less than 3 grams per serving) – chocolate

• 1 teaspoon cocoa powder• ½ teaspoon vanilla extract• Optional: 1-2 packets Stevia• Mix all ingredients in blender

or shaker cup. If serving cold, add 3-4 ice cubes to blender for extra creamy texture.


INGREDIENTS:• 1-2 cups brewed coffee (hot)• ¼ cup coconut milk or 2 table-

spoons heavy cream• 1 teaspoon cinnamon powder• ½ teaspoon vanilla extract• Optional: 1-2 packets Stevia• Mix all ingredients in blender

or shaker cup. Serve hot.


INGREDIENTS:• 1-2 cups brewed coffee or

espresso (hot or cold)• 2 tablespoons heavy cream• 1 teaspoon cocoa powder• ½ teaspoon vanilla extract• Optional: 1-2 packets Stevia• Mix all ingredients in blender

or shaker cup. If serving cold, add 3-4 ice cubes to blender for extra creamy texture.

HIGH PROTEIN CINNAMON DOLCE LATTE

NORMAL DOUBLE CHOCOLATE ESPRESSO

FASTED CINNAMON DOLCE LATTE

FASTED DOUBLE CHOCOLATE ESPRESSO

CINNAMON DOLCE LATTE

DOUBLE CHOCOLATE ESPRESSO

Breakfast Shakes


Breakfast Shakes

THE READY-GO PROTEIN SHAKEINGREDIENTS:• ½ cup coconut milk or 3-4

tablespoons heavy cream• 2 teaspoons cocoa powder• ¼ teaspoon pure vanilla extract• Optional: 1-2 packets Stevia• Mix all ingredients in blender

or shaker cup with 1-2 cups cold water. Add 3-4 ice cubes to blender for extra creamy texture.

*This simple concoction utilizes ingredients that are likely already in your kitchen. No protein supple-ments necessary.


Breakfast Shakes

Great as afternoon

snacks

CREAMY COCONUT BREAKFAST SHAKEINGREDIENTS:• ½ cup coconut milk or 4 tablespoons heavy cream• 1 scoop low-carb protein powder (less than 3 grams

per serving) – vanilla or unflavored• ¼ teaspoon pure vanilla extract• Optional: 2 teaspoons cocoa powder• Optional: 1-2 packets Stevia• Mix all ingredients in blender or shaker cup with

1-2 cups cold water. Add 3-4 ice cubes to blender for extra creamy texture.

*This simple concoction utilizes ingredients that are likely already in your kitchen. No protein supplements necessary.

(LIGHT VERSION) INGREDIENTS:• ¼ cup coconut milk or 2 tablespoons heavy cream• 1 scoop protein powder (¼ cup)• 2 teaspoons cocoa powder• ¼ teaspoon pure vanilla extract• Optional: 1-2 packets Stevia

COCONUT POWER SMOOTHIEINGREDIENTS:• ¼ cup shredded coconut• 2 scoops low-carb protein powder

(less than 3 grams per serving) – va-nilla, chocolate, or unflavored flavor

• Optional: 1-2 packets Stevia• Mix all ingredients in blender with

1-2 cups cold water. Add 3-4 ice cubes to blender for extra creamy texture.


Breakfast Shakes

CHOCOLATE FROZEN YOGURT SMOOTHIEINGREDIENTS:• ¼ cup coconut milk• 1 cup plain Greek Yogurt• ½ teaspoon vanilla extract• 2 teaspoons cocoa powder• Optional: 1-2 packets Stevia• Mix all ingredients in

blender. Add 3-4 ice cubes to blender for extra creamy texture.

Great as afternoon

snacks


Breakfast Shakes

CHOCOLATE ALMOND BREAKFAST SHAKEINGREDIENTS:• 1 tablespoon Almond Butter• 2 scoops low-carb protein powder

(less than 3 grams per serving) – chocolate flavor• 1 tablespoon heavy cream• Mix all ingredients in blender with 1-2 cups cold wa-

ter. Add 3-4 ice cubes to blender for extra creamy texture.


LunchLunchHIGH-PROTEIN/LOW-CARB LUNCH OPTIONS


LunchLunch

LunchPEANUT CHICKEN SATAYINGREDIENTS:• 12 oz. chicken breast strips• 1 tablespoon coconut oil• 2 cloves garlic (minced)• 1 tablespoon fresh ginger• 2 teaspoons curry paste• ¼ cup natural peanut butter• ¼ cup unsweetened coconut milk• 1 tablespoon lime juice• ½ teaspoon red pepper flakes• Salt, pepper

INSTRUCTIONS:1. Option 1 - Pre-heat oven to 400 degrees.2. Season chicken with salt and pepper, and place on

broiling pan. Bake for 18-20 minutes.3. Option 2 – Grill chicken using metal skewers4. In a sauce pan over medium heat, sauté the gin-

ger, garlic, and curry paste in the coconut oil for 2-3 minutes.

5. Add the remaining ingredients, and simmer for 15 minutes. If the mixture becomes to thick, add more coconut milk until you reach the desired consistency.

6. Dip the cooked chicken into the peanut satay mix-ture, or serve the chicken over a bed of lettuce and drizzle the satay mixture over top.

7. Makes 3-4 servings.

14 PAIN-FREE FAT LOSS RecipeBook


Lunch

INSTRUCTIONS:1. Cook chicken in crock-pot on low setting for 8-10

hours, or until soft and able to separate easily with fork (ensure internal temperature of chicken reaches 165 degrees). Let cool.

2. Drain the broth from the crock-pot, and shred chicken with fork

3. Add chicken and other ingredients into large mixing bowl. Mix thoroughly.


INSTRUCTIONS:It doesn’t take much creativity to make

a great tasting, lean side dish using vegetables and heavy cream, butter or cheese.

Simply place the hot, cooked vegetables in your blender or food processor and add 2-3 tablespoons butter, 2-3 table-spoons heavy cream, or 1-2 oz. cheese.

INGREDIENTS:• 2 cups cooked chicken (cubed)

or 2 cans cooked chicken (6 oz. ea.)• 4 cups lettuce shreds• ¼ cup mayonnaise• ½ cup Greek Yogurt• 2 tablespoons yellow mustard• 2 packets Stevia• ½ cup chopped dill pickles• ½ cup grapes (halved)• ¼ teaspoon garlic powder• ¼ teaspoon onion powder• Salt, pepper to taste

INGREDIENTS:• 3-4 cups cooked vegetables (broccoli,

spinach, and cauliflower make the best soups)• 2-3 tablespoons heavy cream• 1 oz. cheddar cheese• Salt and pepper to taste• (optional) cayenne pepper,

garlic powder, onion powder

HONEY MUSTARD CHICKEN SALAD WITH GRAPES

CREAM OF VEGETABLE


LunchBACON CHEESEBURGER WITH CREAM OF BROCCOLIINGREDIENTS:• 1 lb. ground beef• ½ cup Worcestershire Sauce• 4 pieces Butcher’s Cut

or Center Cut pork bacon• 4 cups cooked broccoli florets• 2 tablespoons heavy cream• 1 oz. cheddar cheese• ¼ cup water• 1 clove minced garlic

INSTRUCTIONS:1. In a large mixing bowl, add ½ cup

Worchester Shire Sauce to ground beef and mix thoroughly. Set aside.

2. In a pan over medium heat, cook the bacon until it begins to crisp. Remove from pan.

3. Form the beef mixture into 4-5 patties and place in pan (using ba-con grease). Cook for 3-4 minutes on both sides until the patties are golden brown on outside, and light brown on inside.

4. Remove the patties from the pan, top with strips of bacon.

5. Add (hot) cooked broccoli florets, heavy cream, and cheddar cheese to food processor or blender.

6. Pour mixture on top of bacon burger or serve as a side dish.

7. Makes 4 servings.


Lunch

INSTRUCTIONS:1. Separate 4-6 large leaves of the romaine lettuce

from the head, and wash thoroughly with water.2. Roll shaved turkey, sliced avocado, and pepper

jack cheese into lettuce. Dip in your favorite salad dressing or eat plain. Perfect for lunch on-the-go.

3. Makes 1 serving.

INSTRUCTIONS:1. Heat 1 tablespoon olive oil in large frying pan (medium heat).2. Brown the sausage on all sides, turning over every 2-3

minutes.3. Using kitchen shears or steak knife, cut the sausage in ½”

pieces, ensuring all the juices remain in the pan.4. Add the sliced bell pepper, chopped onion, and minced

garlic.5. Cook for 2-3 minutes until pepper and onion are soft, stir-

ring occasionally.6. Add the chopped tomato, and continue to stir for 1-2 min-

utes until tomatoes become soft.7. Remove mixture from pan and place in serving bowl(s).8. Top with Parmesan Cheese, salt, and pepper to taste.9. Makes 2-4 servings.

INGREDIENTS:• 8 oz. turkey breast, shaved (Deli)• ½ head romaine lettuce• 1 medium avocado, sliced• 4 oz. pepper jack cheese

INGREDIENTS:• 1 package turkey sausage (8

links)• 1 large bell pepper (cut into

thin slices)• ⅓ cup white onion (chopped)• 1 medium tomato (chopped)• 1 teaspoon minced garlic• 1 tablespoon olive oil• ¼ cup grated Parmesan

Cheese• (optional) ½ cup chopped

olives• Salt, pepper

TURKEY AVOCADO LETTUCE WRAPS

SAUSAGE PIZZA HASH


Lunch

INSTRUCTIONS:1. Set a crock pot to 8-10

hours cook time.2. Place the roast in first,

followed by the beer and can of green beans (with water from can).

3. Add remaining ingredi-ents.


INGREDIENTS:• 2-3 lb. beef roast• 1 can green beans (14.5 oz.)• 1 onion, quartered• 1 packet Lipton Onion Soup• 1 bottle beer (12 oz.)• 1 teaspoon garlic powder• Salt, pepper to taste

CROCKPOT ROAST AND GREEN BEANS


Lunch

INSTRUCTIONS:1. Heat olive oil in large

nonstick skillet over medi-um heat.

2. Add ground beef. Crumble with spatula or wooden spoon, stirring often. Cook until meat is thoroughly browned. Do not drain fat unless mix-ture is excessively liquid.

3. Add Taco Seasoning, stir, and reduce heat.

4. Serve on bed of lettuce topped with cheese toma-toes, onion, cheese, salsa, and sour cream.


INSTRUCTIONS:1. Cut cauliflower into florets and cook in boiling water until

tender (about 10 minutes).2. Drain and mash the cauliflower, or use food processor.3. Stir cauliflower mixture with cheese, eggs, green onions,

cayenne & salt.4. Coat the bottom of a skillet with olive oil over medium-high

heat.5. Form the cauliflower mixture into patties (roughly 3 inches

across).6. Cook until golden brown (about 3 minutes per side)7. Enjoy with or without sour cream.

INGREDIENTS:• 1 lb. ground beef• 8 cups shredded romaine lettuce• 2 medium tomatoes (diced)• 1 medium onion (diced)• ¼ cup sour cream• ½ cup shredded cheddar cheese• ½ cup salsa• 1 tablespoon olive oil

HOMEMADE TACO SEASONING:• 2 teaspoons chili powder• 2 teaspoons ground cumin• 1 teaspoon garlic powder• ½ teaspoon onion powder• ½ teaspoon paprika• ¼ teaspoons red pepper

flakes• ¼ teaspoon dried oregano

INGREDIENTS:• 1 head cauliflower (or

a 16 oz. bag of frozen cauliflower)

• 2 large eggs• ¾ cup shredded ched-

dar cheese• ¼ cup diced green

onions• ½ tsp cayenne pepper• ¼ teaspoon salt• 2 tablespoons olive oil

BEEF TACO SALAD

CHEESY CAULIFLOWER BISCUITS


Dinner

DinnerHIGH-PROTEIN/LOW-FAT DINNER OPTIONS (Low to moderate carbohydrates)


DinnerDinner


DinnerSPAGHETTI AND MEATBALL SQUASHINGREDIENTS:• 2 medium spaghetti squash• 1 cup low-fat marinara sauce• ½ cup shredded mozzarella

cheese• 1 lb. ground beef• ¼ cup grated parmesan cheese• 1 egg• ¼ cup minced onion

INSTRUCTIONS:1. Pre-heat oven to 350 degrees.2. In large bowl, combine ground beef, egg,

parmesan cheese, and minced onion. Form into golf-ball sized balls, and placed on greased baking sheet.

3. Bake until meatballs are thoroughly brown in center (25-30 minutes). Remove and set aside.

4. Raise oven temperature to 400 degrees.5. Cut spaghetti squash in half lengthwise and

remove seeds with a spoon.6. Lay squash halves on baking sheet with skin

side down.7. Roast for 30-40 minutes (squash begins to

soften).8. Remove from oven and pull shreds in

squash up, until it resembles strands of noodles.

9. Top with meatballs, mozzarella cheese, and marinara sauce (evenly across the 4 halves).

10. Bake for 10-15 minutes or until squash is the same texture as spaghetti noodles. Cheese should be golden brown.

11. Makes 4 servings.

PAN FRIED SALMON AND POTATOES


Dinner

INGREDIENTS:• 4 salmon filets (5 oz.) –

skin removed• 2 tablespoons butter• 2 medium red potatoes –

cut into ½” slices • 1 teaspoon lemon juice• Salt, pepper

INSTRUCTIONS:1. Season salmon with lemon juice, salt and pepper.2. Over medium-heat, heat 1 tablespoon butter and

cook the salmon until golden-brown on each side (4 minutes per side). Remove from pan.

3. Heat 1 tablespoon butter in pan.4. Add sliced potatoes, and increase heat to medi-

um-high. Cook for 5-6 minutes, stirring often, until potatoes are golden brown on all sides. Reduce heat to low and cook for an additional 2-3 minutes, stirring often. Salt and pepper to taste.


EASY CHICKEN NACHOSINGREDIENTS:• 1 cup shredded chicken breast (fully cooked)• 2 oz. baked yellow corn tortilla chips• ½ cup chopped tomatoes• ¼ cup chopped onions• ¼ cup shredded mozzarella cheese

INSTRUCTIONS:1. Layer chips on cookie sheet.2. Top with shredded chicken, tomatoes,

onions, and mozzarella cheese.3. Bake at 400 degrees for 5 minutes.4. Makes one serving.

PAN FRIED SALMON AND POTATOES


DinnerINGREDIENTS:Topping:• 12 oz. Hormel Turkey Pepperoni• 2 whole tomatoes (medium), cores

removed: (chopped)• ½ white onion (chopped)• 2 cloves garlic (chopped)• ½ cup shredded mozzarella cheese• ½ cup grated Parmesan Cheese • 1 tablespoon olive oil

Pizza Crust:• 1 package (16 oz.) Gluten-Free pizza

crust mix (Preferred Brand: Bob’s Red Mill)

• 1 ½ cups water• 2 eggs• 2 tablespoons olive oil• 1 Yeast Packet

INSTRUCTIONS:1. Preheat oven to 425 degrees F.2. In large bowl, combine water and yeast. Add

eggs and oil, blending briefly. Add Pizza Crust Mix and blend using mixer or whisk until mix-ture is smooth.

3. Leave dough in bowl. Cover with plastic wrap and allow to rise for 20 minutes (makes two pizza crusts).

4. Place dough on two greased pizza pans. Spread dough to desired thickness across pan, and bake for 7-9 minutes without adding topping.

5. Add tomatoes, onion, and garlic to blender or food process to puree.

6. Spread sauce mixture evenly across both pizza crusts.

7. Add pepperoni, mozzarella, and parmesan cheese evenly across both pizzas.

8. Bake for 15-20 more minutes.9. Makes two pizzas, 6-8 servings

PEPPERONI PIZZA

INGREDIENTS:• 8 oz. Pad Thai Rice noodles• 1 egg• 1 tablespoon soy sauce• 3 cloves minced garlic• ½ teaspoon ginger powder• 1 medium onion (chopped)• 1 red bell pepper (chopped)• 16 oz. jumbo shrimp

(peeled)• 1 tablespoon Sriracha® Hot

Sauce• 2 tablespoons butter• Salt, pepper

INSTRUCTIONS:1. Bring 4 cups of water to boil in medium sized

pot. Add rice noodles. Boil for 5-6 minutes until noodles soften but still have slight firmness. Drain water from noodles and set aside.

2. In small greased skillet add egg, soy sauce, minced garlic, onion, and pepper. Scramble until egg is fully cooked.

3. Remove egg mixture from pan.4. Increase skillet to medium. Heat 2 tablespoons

butter. Add shrimp. Cook lightly for 3-4 minutes, stirring often.

5. Add noodles and egg mixture to pan with shrimp. Cook for 2-3 minutes, stirring often.


SPICY THAI NOODLES WITH SHRIMP



Dinner

INGREDIENTS:• 14 oz. chopped tomatoes (canned or

fresh)• 2 garlic cloves (chopped)• 14 oz. rice noodles• ½ teaspoon chopped basil leaves• 2 tablespoons olive oil• ¼ cup grated Parmesan Cheese• 8 turkey sausage links• (optional) 8 oz. peeled and deveined

shrimp

INSTRUCTIONS:1. Heat 2 tablespoons olive oil in large frying pan

(medium heat).2. Brown the sausage on all sides, turning over

every 2-3 minutes. Add shrimp to pan and sear for 1 minute per side (if applicable).

3. Using kitchen shears or steak knife, cut the sausage in ½” pieces, ensuring all the juices remain in the pan. Reduce heat to low, and add chopped tomatoes and garlic.

4. In medium sauce pan, bring 4 cups of water to a boil. Add rice noodles, cooking until soft (8-10 minutes).

5. Drain water from pan, and add rice noodles to meat and tomato mixture. Stir and cook on low heat for 2-3 minutes.

6. Top with Parmesan Cheese and chopped basil leaves, and serve.


ITALIAN NOODLES WITH TURKEY SAUSAGE


DinnerINGREDIENTS:• 4 boneless, skinless chick-

en breasts (about 8 oz. ea.)• ¾ cup Parmesan Cheese• ¼ cup crushed almonds• 2 tablespoons Dijon mus-

tard• ½ teaspoon thyme leaves,

chopped• ¼ teaspoon cayenne

pepper

INSTRUCTIONS:1. Preheat oven to 450 degrees F.2. Mix mustard, thyme, salt and cay-

enne pepper in medium bowl. Roll chicken breasts in mixture, coating on both sides.

3. In a medium bowl, combine Parmesan Cheese and crushed almonds. Pressed chicken breasts into powder mixture, coating on both sides.

4. Place chicken on baking rack and bake until golden brown (15-20 minutes).


PARMESAN CRUSTED CHICKEN


DessertsDessertsLOW-SUGAR DESSERT OPTIONS


DessertsDesserts


DessertsINGREDIENTS:• 16 oz. cream cheese (full-fat)• 4 tablespoons butter• 2 eggs• ½ cup almonds (crushed/powdered

using food processor or blender)• ¾ cup Stevia (or18 packets)• 1 teaspoons vanilla• Whipped Cream (canned)• Cup cake liners or parchment paper

cut into small squares

INSTRUCTIONS:1. Pre-heat oven to 350 degrees. Place cupcake

liners or parchment paper in 12-cup muffin tin.2. In small bowl, melt the butter and stir in

crushed almonds. Place a small amount in each muffin tin to form the cupcake crust. Press down to compress into thin crust.

3. In food processor or blender, combine cream cheese, eggs, vanilla, and Stevia. Mix until smooth (heating cream cheese in microwave for 30-40 seconds will allow the mixture to easily pour into the muffin.

4. Fill each cupcake liner to the top.5. Bake in oven for 17 minutes, then remove and

let cool.6. Place in refrigerator and serving cold with

whipped cream on top.

PAIN-FREE CHEESECAKE CUPCAKES (LOW SUGAR)

Calories: 145 Fat: 14 g Carbs: 2 g Protein: 3 g

NUTRITION FACTS, ONE CUPCAKE:

*trace calories from Stevia were not included in this breakdown


DessertsINGREDIENTS:• 1 ¼ cups almond meal (flour)• ¾ cup coconut (shredded, unsweetened)• ½ teaspoon baking powder• ½ teaspoon salt• 1 egg• 3 ½ oz. sugar-free chocolate chips• ½ cup butter• ½ cup Stevia (12 packets)• ½ teaspoon vanilla extract

INGREDIENTS:• 1 cup Fage yogurt• 1 tablespoon cocoa powder• 2 packets Stevia• Mix ingredients in bowl. • Serve and eat!

INGREDIENTS:• 1 cup canned whipped cream• ½ cup frozen blueberries, strawber-

ries, blackberries, or raspberries.

INSTRUCTIONS:1. Pre-heat oven to 325 degrees.2. Line a baking sheet with parchment paper.3. In medium bowl, mix almond meal (flour),

coconut, baking powder, and salt.4. In large bowl, stir butter with Stevia, vanil-

la, and the egg until thoroughly mixed.

CHOCOLATE CHIP COCONUT COOKIES (LOW SUGAR, GLUTEN-FREE)

GREEK CHOCOLATE MOUSSE

WHIPPED CREAM AND BERRIES

5. Beat in flour mixture until dough in well mixed.

6. Stir in sugar-free chocolate chips.7. Shape dough into 1-inch balls and place

2-3 inches apart on prepared baking sheet. Press each ball down to ¼” thickness.

8. Bake 12-15 minutes. Tops of cookies should be lightly brown and slightly firm to touch.

9. Remove from oven and let cool for 5-10 minutes before serving.


ExtrasExtrasLEAN CONDIMENTS, SAUCES, AND EXTRAS


ExtrasExtras


ExtrasINGREDIENTS:• Necessary items: Food Pro-

cessor• 2 lbs. tomatoes • 3 jalapeños• ½ onion • 6 cloves garlic• 1 tablespoon (packed) cilan-

tro • 1 teaspoon lemon juice • 1 teaspoon cumin • 1 tablespoon Sriracha® Hot

Sauce• ¼ cup red wine vinegar • 1 teaspoon salt• 1 teaspoon pepper

INSTRUCTIONS:1. Start with whole tomatoes with cores removed. 2. In a medium size pot, bring water to a boil. Then using

tongs hold tomatoes under boiling water for 25 seconds or until the peelings start to split. Put tomatoes in ice water to cool down. Remove tomatoes from cold water and peel. Cut into pieces that will fit into your food processor.

3. Cut jalapeños in half. De-seed them and remove cores.4. Cut up one half of a small onion into pieces that will fit

into your food processor. 5. Add garlic (fresh, minced, or powder) onion, and jala-

peños to the food processor first and pulse them in the food processor.

6. Next, add tomatoes to food processor and pulse until it reaches desired consistency.

7. Pour it all into serving bowl, then add salt/pepper and vinegar. Stir.

8. Let mixture cool to room temperature before refrigerating.

MA AND PA’S HOMEGROWN SALSA


HOMEMADE RANCH DRESSINGINGREDIENTS:• ¾ cup mayonnaise• ½ cup heavy cream• 2 tablespoons fresh chives• 2 teaspoons lemon juice• 2 teaspoons Dijon mustard• 1 clove garlic (minced)• 1 teaspoons fresh dill (chopped)• ½ teaspoon salt• ¼ teaspoon black pepper• Mix all ingredients in re-sealable glass

bottle.• Makes 20+ servings

QUICK VINAIGRETTE (1 SERVING)INGREDIENTS:• 1 tablespoon olive oil• 1 tablespoon white or red wine vinegar• ½ teaspoon lemon juice or ½ teaspoon

Dijon Mustard

HOMEMADE SALAD DRESSINGS

HOMEMADE HERB VINAIGRETTEINGREDIENTS:• 10 tablespoons red or white wine vinegar• 1 packet Stevia• ½ teaspoon salt• 1 cup olive oil• 3 tablespoons fresh, chopped basil• Mix all ingredients in resealable glass bottle.• Makes 20+ servings


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SaltWrap PUBLISHING

PAIN-FREEFAT LOSS

RecipeBook

Documents

THE ONLY “PAIN-FREE” DIET PROGRAM THAT HELPS YOU LOSE