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Things to Know Bone Apple bone apple tea 50 KINDA HEALTHY RECIPES Mason Woodruff masonfit.com THINGS TO KNOW Short Intro Contents: 1.Important Links & Codes 2.Navigating the Cookbooks 3.Serving Sizes and Nutrition Information in the Recipes 4.Quick Guide to Logging Recipes in MyFitness Pal Important Links Click Here Purchase a Hard Copy Amazon Storefront - for recommended kitchen tools and ingredients Facebook Group - great place for ideas and tips from other home cooks PEScience Products - my affiliate code 'mason' saves you 15% Perdue Chicken - perduefarms.com/mason saves 15% (affiliate link) Navigation If you're reading the digital eBook version, you can click on any recipe title in the Table of Contents to jump straight to the recipe. You can also search for ingredients or keywords by pressing Control + F on Windows, Command + F on a Mac, or tapping the share button on iOS and scroll to “Find on Page” underneath the magnifying glass. Serving Sizes and Macronutrients You'll find the full nutrition breakdown in the bottom left corner of every recipe. CALS = calories, P = protein, C = carbs, F = fat, and SP = WW SmartPoints (blue plan) Some recipes will have the measurement for a serving below the macros, but you won't find that on every single recipe. If a pizza makes 8 slices, for instance, the macros listed will be for one slice. And if it's a batch of eight cookies, the macros are for one cookie. Example: Each tuna cake in this recipe has 170 calories, 17g protein, 11g carbs, 6g fat, 4 SmartPoints, and lots of diggity. LOGGING RECIPES IN MYFITNESSPAL I’m frequently asked why I don’t enter my recipes into MyFitnessPal’s database. The short answer is that the nutrition composition of most ingredients can vary from place to place and brand to brand. It’s best practice to enter your own ingredients and save that meal or recipe. For example, the protein powder I use for macronutrient calculations in every recipe has 120 calories, 24g of protein, 3g of carbs, and 1g of fat. If you used a protein powder with 160 calories per scoop, on the other hand, a 40-calorie difference every time you make something could really add up if you think you’re consuming something with the original recipe’s numbers. Below I’ll show you a few ways to make life easier and what to do if you follow the recipe 100% and just want to log those numbers. Creating a Food: How to Log Macros Only (if you make a recipe with the exact ingredients) Once you find a recipe that’s going in your regular rotation, it will save time to pre-log that food and serving size for easy entry in the future. And as long as you’re using the same ingredients and not making any modifications, you could skip the ingredient logging altogether and just enter macros. Here’s how to do it: More > Meals, Recipes, & Foods > Create a Food > Enter the Details > Enter the Macros > Add to Diary (and adjust servings accordingly) Be sure to pull the total servings and serving size straight from a recipe and you’ll be all set. Creating a Recipe: How to Log with Different Ingredients (if you modify ingredients or amounts) If you make a recipe and decide to use a different protein powder, change the amount of butter, use a different sauce/condiment, or make any modification, you’ll want to log everything yourself for accuracy. But that doesn’t mean you have to re- enter ingredients every single time. Here’s how to create a recipe: More > Meals, Recipes, & Foods > Create a Recipe (add ingredients manually) > Enter the Ingredients > Save or Save & Log It (if you’re eating it right away - adjust servings accordingly) One problem you may run into here, depending on the recipe, is calculating serving sizes if ingredients change. If you leave ½ C of Greek yogurt out of a recipe, for instance, that’s going to change your final number of servings. So, let’s talk calculating the serving sizes of larger recipes. How to Calculate Serving Sizes 1. Use the “add recipe” function from above to add all the ingredients and have total macros/calories for the recipe. 2. Place a container large enough to hold the entire recipe on a food scale and hit “tare” on the scale. This will zero out the scale and account for the weight of the bowl so you don’t have to. 3. Add the entire recipe to the container and note its total weight. 4. If you’d like volume measurements, tare the scale again and remove a measurement (I like using ¼ C since it’s even) from the container and note how much the weight changed. 5. Divide the total weight by however many servings you’d like to have (base this on the total calories/macros). Example: An entire recipe weighs 1,000 grams and has 2,000 calories. You’re going to be eating this recipe for dinner and would like each serving to be 400 calories—for a total of 5 servings. So, each serving would need to weigh 200 grams (200 grams x 5 servings = 1,000 grams). Hope that makes sense! My biggest piece of advice when it comes to this is to not overcomplicate things. It’s easy to get lost in the sauce when you have a lot of ingredient swaps. Just log everything, weigh everything, and split it up using simple division. It’s that easy. Luckily, you won’t need to do this very often as this cookbook’s recipes are all super simple. MORE COOKBOOKS If you enjoy the Bone Apple Tea cookbook, I bet you'll dig the rest of the Kinda Healthy Cookbook collection. You can access all 6 cookbooks (and more on the way) via my Patreon. In addition to cookbooks, Patreon supporters get early access to new recipes, exclusive Patron-only giveaways, and other benefits. You can become a supporter for $5/month and cancel at any time. (Yes, that means you can sign up, download all the cookbooks, and bounce. But you didn't hear that from me.) LEARN MORE AT MASONFIT.COM/PATREON CONTENTS BREAKFAST 1. Bacon Egg and Cheese Breakfast Pizza 2. Egg White Muffins 3. Greek Yogurt Biscuits 4. Cheesy Hash Brown Muffins 5. Chicken Breakfast Sausage 6. Butterfinger Proats 7. Chocolate Peanut Butter Granola 8. Breakfast Mac and Cheese CHICKEN 9. Sweet Chili Chicken and Brussels Sprouts 10. Jalapeño Cilantro Lime Chicken Thighs 11. Spicy Coconut Ground Chicken 12. Brushfire Jerk Chicken Tacos 13. Nashville Hot Nuggets 14. Chicken and Rice Enchiladas 15. Honey Sesame Chicken 16. General Tso's Chicken 17. Chipotle BBQ Ground Chicken Tacos 18. Chicken and Dumplings 19. Greek Chicken and Veggies CONTENTS BEEF & PORK 20. Sweet Chili Ground Beef & Brussels 21.Pork Tenderloin Crispy Carnitas 22. Sweet and Spicy Pork Tenderloin 23. Tex-Mex Ground Beef & Rice Skillet 24. Cheesy Baked Beef Tacos 25. Loaded Ground Beef & Potatoes Skillet 26. Creamy Taco Soup 27. Cheeseburger Soup 28. Hamburger Steak & Mushroom Gravy 29. Taco Meal Prep Bowls PIZZA & PASTA 30. Chicken Sausage and Mushroom Gnocchi 31. Italian Sausage and Veggie Pasta Bake 32. Crispy Cast Iron Pizza 33. Beef Ricotta Cannelloni 34. Fettuccine Bolognese 35. Taco Pasta Bake 36. Cajun Sausage Pasta Bake CONTENTS SNACKS & SIDES 37. Cheesy Garlic Bread 38. Cheeseburger Bites 39. Black Bean and Corn Quesadillas 40. Bacon Mac and Cheese 41. Buffalo Chicken Bites 42. Garlic Parmesan Carrot Fries 43. Buffalo Tuna Cakes DESSERTS 44. Skillet Monkey Bread 45. Cinnamon Sugar Bread Twists 46. Apple Fritter 47. DoubleTree Cookies 48. Protein Sugar Cookies 49. Pumpkin Pie Protein Cheesecake 50. No Bate Oatmeal Peanut Butter Bites BREAKFAST BACON EGG & CHEESE BISCUIT PIZZA Ingredients Directions For the Biscuit Pizza Dough 1. Mix the flour, sugar, baking powder, and salt in a 1 C (120g) All Purpose Flour bowl before adding the Greek yogurt. Use a fork to 1 Tbsp (12g) Granulated mix everything together until crumbly. Empty onto a Sugar (I used Swerve) surface and use a hand to form a ball of dough. 1 tsp Baking Powder 2. Use your knuckles to press outward from the center 1/4 tsp Kosher Salt of the dough, creating thicker edges for the crust 2/3 C (150g) Fat Free Greek than in the center. Make an 8" circle. Yogurt 3. Spray the air fryer basket with cooking spray before adding the crust. Brush the top with a splash of skim For the Topping milk, egg whites, butter, or a bit more cooking spray. 4 slices Center Cut Bacon, 4. Air fry at 375ºF for 10 minutes before flipping and cut into thin strips air frying an additional 3 minutes at 375ºF before 4 large Eggs, beaten adding the toppings. (Or bake at 400ºF directly on a 2 oz Reduced Fat Cream baking sheet/pizza stone. Time may vary slightly.) Cheese, room temp or 5. While the crust cooks, add the bacon strips to a softened nonstick skillet over medium-high heat. Once fully 2 oz Freshly Shredded cooked, remove the skillet from the heat and add Cheese the eggs. Stir to scramble and add the cream cheese once the eggs are nearly cooked. Set aside. READY IN: 30 MINUTES 6. Add the bacon and eggs mixture to the crust. Top with the shredded cheese and air fry for an MAKES: 6 SLICES additional 3-5 minutes until the cheese is melted 220 CAL | 13P | 17C | 10F | 5SP and bubbly. Dig in! EGG WHITE MUFFINS Ingredients Directions 4 slices Center Cut Bacon, 1.Set the Foodi's sauté function to HI and add the cut into strips bacon and mushrooms to the pot.
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