Table of Contents Information and Recipes in Order of Sequence Contents Introduction 6 Deep Dish Pizza 48 Specific Ingredients: 10 Pizza Roni 49 Milk 10 Baby’s First Foods 50 Almond Flour 12 Baby’s First Food 51 Coconut Flour 14 PB and Jelly Sushi 52 Other Flour Alternatives 16 Hotdog “Mac” n Cheese 53 Sugar Alternatives 18 Mini Corn Dogs 54 GLYCEMIC INDEX OF SWEETENERS 22 Pigs in a Blanket 54 Sweetener Conversion 22 French Fries 55 Fruit Roll Ups 23 Enchilada Casserole 56 Why Whey Protein 24 Taquitos 57 Specific Ingredients 26 Wheat Bread = Bad 58 MASHED POTATOES SUBSTITUTE: 26 Grilled Cheese 59 RICE SUBSTITUTE: 26 Chicken? 60 PASTA SUBSTITUTE: 27 Chicken Nuggets 61 BAKING SUBSTITUTES: 27 Spaghetti and Meatballs 62 Flour Substitutions (Per Cup) 27 Quesadillas 63 Juice Facts 28 Choosy Moms, Choose... 64 Apple “Juice” 29 Peanut Butter Chicken 65 “Healthified” Snowcone 29 Peanut “Noodles” 65 Hot Chocolate 30 Why Tamari Sauce 66 Shamrock Shake 31 Chinese Fried “Rice” 66 Frozen Hot Chocolate 31 Bacon Cheeseburger Goodness 67 Cereal and Brain Health 32 Hot BEEF Sundae 68 Captain Crunch Berries 33 Meatloaf Cupcakes 69 Chocolate PB 33 Manwich Facts 70 Blueberry Crunch 33 Sloppy Joe’s 71 Malt-OH-Meal 35 Coconut Shrimp 72 Sneaky Snacks 36 Protein Pizza Waffles 73 Super Power Waffles 37 Sandwich Waffles 73 Fructose Facts 38 Trans Fat and ADHD 74 “Yum”tella Protein Waffles 39 Taco Seasoning 74 Donut Holes & Dip 40 Cheese It Crackers 75 Crepes 41 Nacho Chips 75 CINNAMON BAGEL: 42 Acne Facts 76 English Muffins 43 Protein Pizza Dip 77 Lunch-ables 44 Protein Dip 77 Lunch-“health”ables 45 Nut Butters 78 ADHD and WHEAT 46 PB and J Ice Cream Sandwich 79 Pizza Bites 47 Babies and Acid Reflux 80 Pizza “Hit” Breadsticks 47 Cherry Magic Shell 80 Table of 4 CONTENTS Table of Contents Information and Recipes in Order of Sequence Tropical Ice Cream 81 Protein Pudding 117 Sorbet 81 “Tapioca” Pudding 117 fiber (5.5g effective carbs) 81 Facts of Food Dye 118 Cookie Dough Ice Cream 82 Strawberry Pudding 119 Creamsicle Push Pop 83 Brain Building Banana Pudding 119 Strawberry Cream Push Pop 83 Baby Nutrition 120 Fudge Push Pop 83 Coconut Custard 121 Digestion/Asthma/Allergies 84 Recipe Index 122 Lemon Bars 85 “Yum”tella Cupcakes 86 Maple Cupcakes 87 Strawberry Cupcakes 88 Pumpkin Whoopie Pies 89 PB & J Whoopie Pies 90 Chocolate Pie 91 Snickerdoodle Cookies 92 Caramel “Apples” 93 Sunflower Cookies 95 Serotonin 96 Chocolate Sauce 96 Fudge Stripe Cookies 97 Bad News: Trans-Fats 98 Mighty Munchers 99 Probiotics and Immune Health 100 PB and J Chocolates 101 Immune System and Sugar 102 Fudgey Brownies 103 Postpartum Depression 104 Strawberry Shortcake 105 ASPARTAME 106 Aspartame 106 Cherry Red Velvet Cake 107 Athletes and Energy 108 Energy Power Bars 109 Special K “Protein” Bars 110 Protein Granola Bars 111 Graham Cracker Facts 112 Graham Crackers 113 Twinkie Facts 114 Reece’s Twinkies 115 Essential Fatty Acids 116 Table of CONTENTS 5 Specific Ingredients: Milk The ingredients used in this cookbook are very specific. I have dissected all the macro and micro-nutrients to create recipes to keep our insulin levels low while keeping flavors high. For example, you will never see skim milk in my recipes for a variety of reasons, which you can read more on my chapter “Milk, Does it Really Do a ‘Body Good’” in my book Secrets to a Healthy Metabolism. UNSWEETENED ALMOND MILK - It is extremely low in sugar and carbohydrates, and it taste great. It only has 40 calories per cup versus 90 calories for skim milk. COCONUT MILK - It is low in sugar and is healthy for SO many reasons. 1. DIABETICS: Improves insulin secretion and utilization of blood glucose. Helps relieve symptoms and reduce health risks associated with diabetes. 2. INTESTINAL DISORDERS: Helps relieve symptoms associated with gallbladder disease. Relieves symptoms associated with Crohn’s disease, ulcerative colitis, and stomach ulcers. Improves digestion and bowel function. Relieves pain and irritation caused by hemorrhoids. Supports tissue healing and repair of the intestines. Improves digestion and absorption of other nutrients including vitamins, minerals, and amino acids. Reduces problems associated with malabsorption syndrome and cystic fibrosis. 3. ATHLETES: Provides ketones for a quick source energy. Boosts energy and endurance, enhancing physical and athletic performance. This also helps relieve symptoms that are associated with chronic fatigue syndrome. 4. IMMUNE SYSTEM: Kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses. It also kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease, cavities, pneumonia, gonorrhea, and other diseases. 5. Kills fungi and yeasts that cause thrush, candida, ringworm, athlete’s foot and diaper rash (infections). 6. Relieves stress on the pancreas and enzyme systems of the body. Reduces symptoms that are associated with pancreatitis. 7. OSTEOPOROSIS: Improves calcium and magnesium absorption and supports the development of strong bones and teeth. 8. HEART DISEASE: Reduces inflammation. It is heart healthy; improves cholesterol ratio reducing risk of heart disease. Protects arteries from injury that causes atherosclerosis and thus protects against heart disease. 9. AGING: Helps protect the body from harmful free radicals that promote premature aging and degenerative disease. Does not deplete the body’s antioxidant reserves like other oils do. Improves utilization of essential fatty acids and protects them from oxidation. Prevents wrinkles, sagging skin, and age spots. Milk Options 10 THAT ROCK! Chicken Nuggets Lunch/Dinner Ingredients: Directions...Preheat the oven to 350 degrees F. In a medium bowl, mix the eggs. In another medium bowl, mix the 1 pound Smart Chicken breasts almond flour and salt (and additional spices if desired). Cut the 1 c. Almond Flour chicken into bite sized nuggets. Dip the nugget into the egg mixture, 1 tsp Celtic Sea Salt then into the almond flour mixture. Coat each nugget well. Place on 1/2 tsp Parsley a greased baking sheet. Bake for 20-30 minutes or until golden brown. 1/2 tsp Oregano Timing will depend on how big you make the nuggets. Serve with 1/4 tsp Pepper Nature’s Hollow BBQ sauce. 2 eggs, beaten NUTRITIONAL COMPARISON (per serving) McDonald’s Nuggets = 280 calories, 17g fat, 14g protein, 16g carbs, 0g fiber (16g effective carbs) “Healthified” Nuggets = 171 calories, 10g fat, 16g protein, 3.2g carbs, 1.6g fiber (1.6g effective carbs) McDonald’s BBQ Sauce = 50 calories, 0g fat, 0g protein, 12g carbs, 0g fiber (12g effective carbs) Nature’s Hollow BBQ Sauce = 18 calories, 0g fat, 0g protein, 2g carbs, 0g fiber (2g effective carbs) Proven To BE A FAVE 61 Recipe Index Recipes in Alphabetical Order Apple Juice v 29 Mini Corn Dogs v 54 Baby’s First Food v 51 Nacho Chips v 75 Bacon Cheeseburger Goodness v 67 Nut Butters v 78 Bagels v 42 PB & J Chocolates v 101 Brain Building Banana Pudding v 119 PB & J Ice Cream Sandwich v 79 Caramel “Apples” v 93 PB & J Whoopie Pies v 90 Cereal v 33 PB & Jelly Sushi v 52 Cheese It Crackers v 75 Peanut Butter Chicken v 65 Cherry Magic Shell v 80 Peanut “Noodles” v 65 Cherry Red Velvet Cake v 107 Pigs in a Blanket v 54 Chicken Nuggets v 61 Pizza Bites v 47 Chinese Fried Rice v 66 Pizza “Hit” Breadsticks v 47 Cinnamon Bagel v 42 Pizza Roni v 49 Chocolate Pie v 91 Protein Dip v 77 Coconut Custard v 121 Protein Granola Bars v 111 Cookie Dough Ice Cream v 82 Protein Pizza Dip v 77 Creamsicle Push Pop v 83 Protein Pizza Waffles v 73 Crepes v 41 Protein Pudding v 117 Deep Dish Pizza v 48 Pumpkin Twinkies Variation v 114 Donut Holes & Dip v 40 Pumpkin Whoopie Pies v 89 Enchilada Casserole v 56 Push Pops v 83 Energy Power Bars v 109 Quesadillas v 63 English Muffins v 43 Reece’s Ice Cream Sandwich Variation v 115 French Fries v 55 Reece’s Twinkies v 115 Frozen Hot Chocolate v 31 Sandwich Waffles v 73 Fruit Roll Ups v 23 Shamrock Shake v 31 Fudge Push Pops v 83 Sloppy Joes v 71 Fudge Stripe Cookies v 97 Snickerdoodle Cookies v 92 Fudgey Brownies v 103 Sorbet v 81 Graham Crackers v 113 Snowcone v 29 Grilled Cheese v 59 Spaghetti & Meatballs v 62 Hot BEEF Sundae v 68 Strawberry Cream Push Pop v 83 Hotdog “Mac” n Cheese v 53 Strawberry Cupcakes v 88 Hot Chocolate v 30 Strawberry Shortcake v 105 Ice Cream Sandwich v 79, 82 Sunflower Cookies v 95 Lemon Bars v 85 Taco Seasoning v 74 Lunch-”Health”ables v 45 “Tapioca” Pudding v 117 Malt-OH-Meal v 35 Taquitos v 57 Maple Cupcakes v 87 Tropical Ice Cream v 81 Meatloaf Cupcakes v 69 “Yum”tella Cupcakes v 86 Mighty Munchers v 99 “Yum”tella Protein Waffles v 39.

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