RELENTLESSCook Book | LIFE “If you really want to make a friend, go to someone’s house and eat with him... the people who give you their food give you their heart.”
— Cesar Chavez TRV|HEALTH
made by TRV|FIT Fitness 4 More than you can chew
This book is made by food lovers, with one goal, to reduce time for the people who want to learn easy and simple receipts.
CEO Interview – Tyler Koronich
Do me a favor and think about what TRV|HEALTH means no gimmicks, no your RELENTLESS LIFE really looks shortcuts, and nothing but lifelong like. Inside our TRV|FIT walls it’s a sustainable results. There’s a lot of term thrown around frequently but I components to this but the biggest think often times we don’t realize it’s priority is what you eat and how you magnitude. What does the very best fuel your body. So we decided to make version of your life truly look like? Now, it very easy and also delicious to help do me a favor and take a gut check on you live your RELENTLESS LIFE with this how all of those components in detail cookbook. So enjoy and have fun trying would be greatly improved through and consuming foods you wouldn’t TRV|HEALTH. typically go for!
In TRV|HEALTH,
Tyler Koronich 8 RECIPES
Over the next 50+ recipes we will explore the ways in which nutrition does not have to be boring to the body and the soul, but in which it can create excitement in the changes that are ensuing as you progress through your fitness journey with the TRV|FIT Fitness Family.
9 10 Taco Breakfast Egg Muffins
35m
10m Prep Time Preparation 25m Cook Time 1. Preheat your oven to 375 degrees and spray a muffin pan with avocado oil or EVOO spray. 2. In a large frying pan, heat the olive oil over medium- high heat. Ingredients 3. Add in the ground turkey and cook, breaking up, until no longer pink. Add in the taco seasoning and stir 2 tsp Extra-virgin Olive oil until well mixed. ½ Lb ground turkey (93% lean) ½ Tbsp Taco seasoning 4. Remove the pan from the heat and stir in the salsa. ¾ Cup Salsa (no sugar added) Set aside. 6 Eggs 5. In a large bowl, whisk the eggs and egg whites with a 6 Egg whites pinch of salt and pepper. Pinch of salt and pepper 6. Using a ladle, divide the eggs evenly into the muffin pan cavities. 7. Divide the taco meat mixture between the cavities, approximately 2 Tbsp per cavity. 8. Bake until the eggs are set and lightly golden brown, about 20-23 minutes. 9. Let cool in the pan for 10 minutes, remove and serve or place on a wire rack to finish cooling.
Recipe adapted from https://www.foodfaithfitness.com/taco-egg-muffins/?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_tribes&utm_content=tribes
11 Easy Whole30 Breakfast Sausage
5m
5m Prep Time Preparation
1. Place all ingredients in a large bowl and mix very well, using your hands. Heat oil in pan over medium to medium high heat. Form meat into patties and Ingredients brown or crumble in the skillet. 2. Add to any frittata, serve patties with eggs and 2 pounds ground turkey (93%) veggies, or make a hash with sweet potato and 2 tsps dried sage veggies (ex. Kale, zucchini, mushrooms, peppers, 1 ½ tsps salt onions). 1 tsp ground black pepper ½ tsp poultry seasoning ¼ tsp crushed red pepper flakes Note: Freezes well, especially in patties. 1 pinch ground cloves 1-2 tsp EVOO or avocado oil
Recipe adapted from https://40aprons.com/easy-whole30-breakfast-sausage-paleo/
12 Taco Frittata 1h with Sweet Potato Crust
10m Prep Time
50m Cook Time Preparation 1. Preheat oven to 400 degrees F. 2. Combine oil, sweet potato, salt and pepper in a bowl. Ingredients Mix together until the sweet potato is coated. Pour into a baking dish (9×13 inch pan) and press into the 1 Tbsp EVOO or avocado oil bottom. 4 Cups shredded sweet potato 3. Bake crust while preparing the veggies and meat, a ½ tsp salt minimum of 10 min or longer to for crispier potatoes. 1 tsp pepper 1 tsp EVOO or avocado oil 4. While the crust is cooking, add 1 teaspoon oil to 1 green bell pepper, diced large skillet and add pepper and onions. Sauté until ½ white onion, diced the onions are translucent. Remove from pan and set ½ pound ground turkey aside. 1-2 Tbsps taco seasoning 5. Bring the pan back up to medium heat and add 6 eggs ground turkey. Cook until no longer pink and add the 8 egg whites taco seasoning. 6. Remove sweet potato crust and reduce heat on the oven to 375 degrees F. 7. Add the peppers, onions, and ground turkey to the baking dish. 8. In a bowl, whisk the eggs and egg whites, and pour over the mixture in the baking dish. 9. Bake for 35-40 minutes or until the center is cooked through and no longer jiggles.
Recipe adapted from https://hungrybynature.com/2017/09/whole30-taco-frittata/?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_tribes&utm_con- tent=tribes
13 1h 5m Italian Breakfast Casserole
10m Prep Time 55m Cook Time Preparation
1. Preheat your oven to 425 F and grease a 9x13” casserole dish Ingredients with oil. 2. Toss the butternut squash rounds with oil and sea salt to taste and arrange, (overlapping since they will shrink after roasting) 1 large butternut squash, long part only, over the bottom of your casserole dish, and along the sides if peeled and sliced into ¼” rounds desired. 2 Tbsp coconut, avocado, EVOO oil divid- 3. Place the casserole dish with the butternut in the preheated ed oven and roast until softened - overcooking will lead to mushy 1 lb ground turkey squash. 1 red bell pepper, diced 4. Meanwhile, heat a large skillet over med heat, add a tsp of 1 onion medium, diced oil, crumble turkey into skillet. Cook, breaking up lumps, until 3 cloves garlic minced browned, then remove to a plate and set aside. 3 oz sun dried tomatoes, chopped (about 5. Add another tsp oil to skillet, then add the peppers and onions. Cook until just softened, then add the garlic and cook another ¾ cup packed), soften first by soaking if 30 seconds. too hard 6. Once garlic is soft, add sun dried tomatoes and cooked turkey 2 tsp Italian seasoning blend to heat through, then remove skillet from heat. 4 large eggs 7. In a large bowl or measuring cup, whisk together the eggs, 8 egg whites egg whites, coconut milk, Italian seasoning, salt, pepper, and ½ cup coconut milk full fat nutritional yeast (if using), until very smooth. ½ tsp sea salt 8. To assemble casserole, arrange the sausage veggie mixture 1/8 tsp black pepper over the cooked butternut crust, leaving excess grease/water in 3 Tbsp nutritional yeast, optional for flavor the skillet. Parsley minced, optional for garnish 9. Pour the egg mixture over the top evenly, then bake in the preheated oven for 22-25 minutes or until egg mixture is set in the center and begins to puff up. Don’t allow it to overcook or turn brown! 10. Garnish with parsley or other fresh herbs before serving. Allow casserole to sit for 10 minutes before slicing and serving, or refrigerate or freeze to reheat later.
Recipe adapted from https://www.paleorunningmomma.com/italian-breakfast-casserole-whole30/
14 15 Breakfast Stuffed Peppers
25m
10m Prep Time
15m Cook Time
Ingredients
3 large bell peppers (any color) 6 large eggs 6 large egg whites 1.5 cup raw spinach, chopped 2 oz grape tomatoes, halved or quartered 2 oz Feta Cheese 1/8 tsp garlic powder Salt & Pepper to taste
Preparation
1. Slice peppers in half and scoop out the seeds and membrane from the middle. Do not cut out the stem. 2. Place the peppers cut side up in a baking dish and add ~1 cup of water to the dish (this will help steam/cook the peppers). 3. Split spinach and tomatoes between the pepper halves. 4. Scramble the eggs in a small bowl and spoon evenly into peppers. 5. Top each pepper with feta cheese. 6. Bake at 350 degrees for about 15 minutes or until the eggs are set.
If you don’t have an oven-proof skillet, grease an 8x8 glass dish, place cooked veggies in the dish and pour eggs over. Cooking time may vary depending on size of the dish/skillet.
16 Spinach Zucchini Onion Frittata
45m
10m Prep Time
35m Cook Time
Ingredients
1 tsp olive oil 1 medium onion, chopped 1 clove garlic, minced or 1/8 tsp garlic powder 2 cups thinly sliced unpeeled zucchini 4 large eggs 7 large egg whites 3-5 oz fresh spinach, roughly chopped ½ tsp salt ¼ tsp freshly ground pepper
Preparation
1. Preheat oven to 325°F. 2. In large non-stick oven-proof skillet, heat oil over medium heat. Add onion and garlic; then cook until onion is tender. 3. Add zucchini and spinach; cook, stirring, for 5 minutes. 4. In a bowl, mix eggs, salt, and pepper. 5. Pour egg mixture into skillet and bake in preheated 325°F oven until set but still moist in the center, 25 to 35 minutes.
If you don’t have an oven-proof skillet, grease an 8x8 glass dish, place cooked veggies in the dish and pour eggs over. Cooking time may vary depending on size of the dish/skillet.
17 Butternut Squash 35m and Apple Hash with Sausage
10m Prep Time
25m Cook Time Preparation
1. Combine ground turkey, sage, thyme, garlic powder, salt and nutmeg or red pepper flakes (if using) in Ingredients small bowl. Stir with large spoon or use your hands to combine. Set aside. 1 Tbsp coconut oil, divided 1 medium onion, diced 2. Place a large skillet over medium-high heat. Add 1 small butternut squash (1 ½ lbs.), peeled 2 tsp. coconut oil and heat just until oil starts to and cut into ¼-inch dice (about 3 cups) shimmer. Add onion and butternut squash. Saute for 1 medium apple, cored and diced 7-8 minutes, stirring occasionally. 12 ounces ground turkey or chicken 3. Add 3 Tbsp. water and diced apple. Cook an ½ tsp. dried sage additional 5 minutes, stirring occasionally. ¼ tsp. dried thyme 4. Move vegetable mixture to one side of the pan. Add ¼ tsp. garlic powder 1 tsp. coconut oil and turkey mixture. Allow turkey ½ tsp. sea salt to cook a few minutes before breaking it up with a 3 cups kale, chard or spinach, washed and spatula or wooden spoon. torn 5. Continue to cook 5-6 minutes or until turkey is Pinch of nutmeg and/or red pepper cooked through and no longer pink. Stir to combine flakes (optional) vegetables and sausage. 6. Place kale/chard/spinach on top of hash and cover with a lid. Allow greens to wilt, about 1-2 minutes. Stir, season with additional salt and pepper and serve.
Recipe from https://therealfoodrds.com/butternut-squash-and-apple-hash-with-sausage/
18 Overnight Oats 1h with Berries (3 ways)
10m Prep Time
50m Cook Time Preparation
1. Make the overnight oats base: In large jar combine all the ingredients for the “Overnight Oats Base”. Ingredients Depending on if you want more than one flavor for a batch, you can divide the mixture evenly between 2 Overnight Oats Base: or 4 jars if you’d like or make one batch of one single 1 ½ cups rolled oats flavor. 2 Tbsp chia seeds 1 cup plain non-fat greek yogurt For Strawberry Banana – add chopped strawberries and 2 cups unsweetened almond milk sliced banana. Stir and close lid; refrigerate for 2 hours or 1 serving of protein powder overnight.
Strawberry Banana: For Chocolate Raspberry – add raspberries, cocoa ½ cup chopped strawberries powder and chocolate chips (if desired). Stir and close lid; ½ small banana, sliced refrigerate for 2 hours or overnight.
Chocolate Raspberry: – add blueberries, lemon juice, ½ cup raspberries For Lemon Blueberry lemon zest and lemon extract/oil. Stir and close lid; 1 Tbs cocoa powder (or use chocolate refrigerate for 2 hours or overnight. protein powder)
Lemon Blueberry: Note: Mixture should take about 2 hours to thicken. If the ½ cup blueberries mixture is too thick for your liking, simply add a couple ½ tsp lemon extract or essential oil more tablespoons of milk, stir, and place back in fridge. Zest of 1 lemon plus 2 Tbsp juice
Recipe adapted from https://hungrybynature.com/2017/09/whole30-taco-frittata/?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_tribes&utm_con- tent=tribes
19 Protein Pancake 25m
10m Prep Time
15m Cook Time
Ingredients
1 ripe banana 2 eggs 1 scoop protein powder (ex. gnarly choco- late whey) ½ tsp baking powder
Preparation
1. Place banana, eggs, protein powder and baking powder in a blender or food processor and blend until mixed well. 2. Set your griddle or frying pan to a medium setting, spray it with Pam or coconut oil, and then pour small size amounts of the batter onto the griddle. 3. Cook approximately 2-4 minutes on each side depending on the size of your pancakes
Tips
1. Add a dash of cinnamon, unsweetened coconut flakes, or vanilla. 2. Puree strawberries, blueberries and/or raspberries to use as a syrup. 3. The riper your bananas, the sweeter your pancakes will be. If your bananas aren’t ripe enough, they will be difficult to blend.
20 Homemade Greek Seasoning Blend
5m 7 Tbsps
5m Prep Time
Ingredients
1 Tbsp dried oregano 1 Tbsp dried dill 1 Tbsp dried onion flakes 1 Tbsp dried garlic flakes 1 Tbsp dried parsley 2 tsps dried basil 1 tsp ground thyme 1 tsp dried marjoram 1 tsp black pepper 1 Tbsp sea salt
Preparation
Combine all ingredients in a small bowl and stir well. Store in a small mason jar or air tight container. Stir before using, as spices will settle.
21 Nom-Nom Paleo 5m 2 Cups All-Purpose Stir-Fry Sauce
5m Prep Time
Ingredients Preparation
1 cup coconut amino's or lite soy sauce 1. Combine all of the ingredients in a small jar ½ cup fresh orange juice (no sugar added) 2. Cover it tightly with a lid, and shake well to incorporate before ¼ cup fish sauce using. 2 Tbsps rice vinegar 2 tsps garlic powder 3. Make any stir fry with any protein and veggie you choose! 2 tsps ginger powder 4. This sauce keeps in the refrigerator for up to 2 weeks. Don’t 1 tsp sesame oil (optional) forget to shake well again before using it
22 35m Sheet Pan Fajitas 10m Prep Time 25m Cook Time Preparation
1. Preheat oven to 400 Ingredients 2. Toss chicken, veggies, seasoning and oil together on a large sheet pan. 1 pound chicken breasts - sliced thinly 3. Spread out evenly. 1 red pepper - sliced 1 green pepper - sliced 4. Bake for 25-30 minutes until chicken is cooked and the veggies are soft with a crispy edge. 1 yellow pepper - sliced 1 large onion - halved and cut slices 5. Serve over rice, black beans, cauliflower rice with salsa, 1-2 Tbsps EVOO or avocado oil avocado or other favorite fajitas fixins! 4 tsps of fajitas seasoning
23 Fajitas Seasoning
Ingredients
¼ cup chili powder 2 Tbsps ground cumin 1 Tbsp salt 4 tsp black pepper 3 tsp dried oregano 2 tsp paprika 1 tsp garlic powder 1 tsp onion powder 1 tsp parsley
Preparation
Mix all ingredients together and store in a mason jar or other air tight container. Two Tablespoons = One store bought package
24 Homemade Taco Seasoning
5m
5m Prep Time
Ingredients
3 parts chili powder 2 parts ground cumin 1 part paprika ¼ part cayenne pepper 1 part dried oregano 1 part onion powder 1 part garlic powder 1 part salt ½ part black pepper
Preparation
Mix all the ingredients together and use however you’d like. If you use teaspoons to measure ingredients, it will season approximately 1 pound of ground meat of your choice. Use tablespoons and/or make double or triple batches and store in a mason jar or container for multiple uses.
25 26 SkinnyTaste Picadillo 35m (Instapot)
10m Prep Time
25m Cook Time Preparation
1. Press saute button, when hot brown meat and season with salt and pepper. Use a wooden spoon to break Ingredients the meat up into small pieces until no longer pink. 2. Add onion, garlic, tomato, salt, pepper and cilantro 1 ½ lb ground turkey and stir 1 minute, add alcaparrado or olives and ½ large chopped onion about 2 tbsp of the brine (the juice from the olives, 2 cloves garlic, minced this adds great flavor) cumin, and bay leaf. Add 1 tomato, chopped tomato sauce and 3 tablespoons of water and mix 1 tsp kosher salt well. Cover and cook high pressure 15 minutes. ½ red bell pepper, finely chopped Natural or quick release 2 tbsp cilantro 3. Serve over brown rice, cauliflower rice or baked 4 oz (½ can) tomato sauce, sweet potato no sugar added 1 tsp ground cumin Note: if you don’t have a pressure cooker, follow steps 1 2 bay leaf and 2 using a pan over medium heat until all ingredients 2 tbsp capers (green olives have been incorporated. Reduce heat and simmer would work too) covered about 20 minutes.
Recipe from https://www.skinnytaste.com/instant-pot-picadillo/#ZO0rU57KkVLczCsh.99
27 Strawberry Basil Chicken
15m
5m Prep Time Preparation 10m Cook Time 1. Begin by heating a large skillet to medium heat. Add olive oil and garlic, cook for 2 minutes or until fragrant. Ingredients 2. Prepare your chicken breasts: you may need to pound the breast to make them a bit thinner, mine 3-4 large chicken breasts were approximately 1 inch. Salt and pepper each 3 tbsp olive oil side, add to pan. Cook for 3-5 minutes per side (until 3 garlic cloves crushed golden brown, but cooked through). Set aside. ½ tsp sea salt 3. Meanwhile, prepare the topping. Toss together ½ tsp pepper strawberries, basil, balsamic and 1 tbsp olive oil. Top 2 cups chopped fresh strawberries each chicken breast with strawberry mixture, and salt 1 cup chopped fresh basil and pepper to taste. Add additional balsamic glaze or 3 tbsp balsamic vinegar or balsamic glaze* balsamic if needed. Serve immediately
Recipe from http://www.wholesomelicious.com/strawberry-basil-chicken/
28 White Chicken Chili 22m (Instapot)
5m Prep Time
17m Cook Time Preparation 1. Press the saute button on your Instant Pot and drizzle in the oil. Ingredients 2. Add in the diced onion and cook for 5 minutes. 3. Press the Keep Warm/Cancel button, add in the 2 Tbsps avocado oil chicken, cauliflower rice, garlic, broth, pepper, salt, 1 onion, diced chili powder, and cumin and stir. Secure the lid. Close 1 pound boneless skinless chicken breast the pressure valve, press the Pressure Cook/Manual 10 ounces cauliflower rice button and use the +/- button to adjust the time to 15 ½ tsp garlic powder minutes. 4 cups chicken broth or bone broth ¼ tsp black pepper 4. Allow the cooking cycle to complete and then quick 1 tsp salt release the pressure valve and remove the lid once 1 tsp chili powder the pin has dropped. ½ tsp cumin 5. Remove the chicken breast and pull apart chicken. 6. Use an immersion blender to briefly blend a couple areas of the bowl so that some of the mixture is pureed, but the rest remain chunky. Do this until your desired texture is reached. Or place approximately half the mixture into blender/food processor and blend. 7. Add chicken back into pot and serve.
Recipe adapted from https://hungrybynature.com/2017/09/whole30-taco-frittata/?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_tribes&utm_con- tent=tribes
29 One Pan Lemon Garlic Baked Salmon + Asparagus
20m
10m Prep Time
10m Cook Time Ingredients
4 - 6 (6 oz or 170 g) salmon fillets, skin removed 2 Tbsps minced garlic 2 Tbsps fresh chopped parsley 1/3 cup freshly squeezed lemon juice Olive oil cooking spray 1 tsp Kosher salt (or sea salt flakes) ½ tsp cracked black pepper 4 bunches asparagus (24 spears), woody ends removed 1 lemon , sliced to garnish Preparation
1. Preheat oven broiler (or grill) to high heat. Line a baking sheet with aluminum foil. Arrange oven shelf to the second top shelf (about 8-inches from the heat element). 2. Place the salmon on a large baking tray. Rub each fillet evenly with the garlic and parsley to evenly coat; pour over the lemon juice. Spray with a light coating of olive oil spray and season with salt and pepper. Arrange the asparagus and greens around the salmon in a single layer, and place the lemon slices over the top. 3. Broil (or grill) for 8-10 minutes, or until salmon is cooked through to your liking. Recipe adapted from https://cafedelites.com/one-pan-lemon-garlic-baked-salmon-asparagus/
30 31 Pulled Tandoori Chicken 15m
5m Prep Time Preparation
10m Cook Time Chicken 1. Fill a large pot with chicken stock and add the garlic and onion and bring to the boil. Or cook in slow Ingredients cooker for 8 hours on low.
Pulled Chicken 2. Once boiling, add the chicken breasts and after 2 minutes, reduce to low and allow to simmer for 12-15 2 pounds skinless chicken breasts, minutes, until chicken is just cooked and no longer fat trimmed and cut into palm sized pink. Remove from heat and drain immediately and portions allow chicken to cool. 4 cups chicken stock or water ½ onion, chopped finely 3. Once cooled, place chicken back into the pot and ½ tsp garlic powder using two forks, shred the chicken finely. Add the Pinch sea salt tandoori sauce and serve immediately.
Tandoori Sauce Tandoori Sauce ½ cup nonfat plain Greek yogurt 1. Combine all the spices into a small bowl and add the 1 tsp sea salt Greek yogurt and mix until fully incorporated. Adjust 1 tsp smoked paprika spices to suit taste. 1 tsp cayenne pepper (or to taste) 1 tsp cumin 1 tsp turmeric 1 tsp black pepper
Recipe from http://www.wholesomelicious.com/strawberry-basil-chicken/
32 Mexican Pulled Chicken 8h5m Instapot/Crockpot
5m Prep Time
8h Cook Time Preparation 1. Place chicken, salsa and seasoning into instapot. Cover and cook high pressure 15 minutes. (For crock Ingredients pot, place ingredients into pot and cook on high for 4 hours or low for 8 hours) 2 pounds of skinless, boneless chicken 2. Natural or quick release, remove chicken and pull breasts with forks. 1 container salsa (no sugar added, spice 3. Serve over lettuce, beans, rice, cauliflower rice with level to taste) any of your favorite taco fixings. 2 Tbsps taco seasoning
Recipe adapted from https://hungrybynature.com/2017/09/whole30-taco-frittata/?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_tribes&utm_con- tent=tribes
33 Balsamic Basil Chicken 30m Sheet Pan
10m Prep Time
20m Cook Time Preparation 1. Preheat oven to 400 degrees. 2. Dice chicken into cubes. Spread them in a single layer Ingredients on one side of your baking sheet. 3. Add broccoli florets to baking sheet in a single layer 3 cups broccoli florets beside your chicken. Cut any large florets in half or 1 medium red onion thirds. 4 chicken breasts diced ¼ cup + 2 tbs balsamic vinegar 4. Slice red onion into strips. Spread in a single layer on 1 tbsp minced garlic baking sheet beside the broccoli. 1/8 cup fresh basil chopped 5. Drizzle 1 balsamic vinegar over the chicken and salt & pepper to taste broccoli. 6. Add minced garlic to your chicken. 7. Add salt & pepper to everything on the baking sheet. 8. Bake for 15 minutes. 9. Remove from the oven and separate the chicken if it’s sticking together. Drizzle 2 additional tablespoons of balsamic vinegar and chopped basil to your chicken. Place back in the oven and bake for 5 additional minutes. 10. Remove from the oven and make sure your chicken is cooked through. Chicken should have no pink in the middle. 11. Serve over brown rice, quinoa or cauliflower rice
Recipe from https://therealfoodrds.com/butternut-squash-and-apple-hash-with-sausage/
34 Egg Roll 30m in a Bowl
5m Prep Time 25m Cook Time Preparation 1. Heat sesame oil in a large skillet over medium high Ingredients heat. 2. Add the garlic, onion, and white portion of the green 2 Tbsps sesame oil onions. Sauté until the onions are translucent and the 3 cloves garlic, minced garlic is fragrant. ½ cup onion, diced 3. Add the ground turkey, ground ginger, sea salt, black 5 green onions, sliced on a bias (white and pepper and Sriracha. Sauté until the turkey is cooked green parts) through. 1 pound ground turkey 4. Add the coleslaw mix, coconut aminos, and rice wine ½ tsp ground ginger vinegar. Sauté until the coleslaw is tender. 1 Tbsp Sriracha, or more to taste 14 ounce bag coleslaw or broccoli slaw mix 5. Top with green onions and sesame seeds before 3 Tbsps Coconut Aminos or gluten free serving. soy sauce 1 Tbsp rice vinegar 2 Tbsps toasted sesame seeds sea salt and black pepper, to taste
Recipe adapted from https://hungrybynature.com/2017/09/whole30-taco-frittata/?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_tribes&utm_con- tent=tribes
35 Roasted Broccoli
30m
5m Prep Time
25m Cook Time Ingredients
1 lb broccoli florets Avocado oil spray Preparation
1. Preheat over to 400 degrees 2. Line a baking sheet with foil and lightly spray with broccoli 3. Place broccoli into a single layer on the baking sheet, spray with a little more avocado oil spray, and season with salt and pepper.
36 Greek Chicken and Veggies Sheet Pan Meal
35m
10m Prep Time
25m Cook Time Ingredients
1 lb Chicken Breasts, cut into 1 inch strips or use 1 lb chicken tender- loins 3 sweet bell peppers red orange or yellow, cut into ½ inch pieces 2 medium zucchini, chopped into ½ inch pieces 1 medium yellow squash, chopped into ½ inch pieces 1 cup cherry tomatoes, halved 2 Tbs Greek seasoning blend 3 Tbs Olive oil
Preparation
1. Preheat oven to 375 degrees 2. Season chicken with salt and pepper and 1 tsp of Greek seasoning blend 3. Chop all vegetables into even sized pieces, and place on a baking sheet and toss all of the vegetables in olive oil and remaining seasoning. 4. Place chicken on the sheet pan and bake for 25 minutes 5. Serve over rice, cauliflower rice, Ezekiel wrap or with hummus (not included in nutritional value below).
37 Caramelized Onion, 45m Apple and Sausage Stuffed Acorn Squash
10m Prep Time
35m Cook Time Preparation 1. Preheat your oven to 400 degrees and line a baking sheet with parchment paper. Ingredients 2. Place the 4 acorn squash halves (seeds removed) open-side down on the baking sheet and roast in the preheated oven for about 20-30 minutes, or until the top of your squash feels tender 2 small/med acorn squash cut in half when gently pressed. Set aside after removing from oven. lengthwise and seeds/strings scooped 3. While the squash roasts, make the filling. Begin by caramelizing out the onions (this process takes a good 20-25 minutes to really 1 lb ground turkey bring the flavor out!) 1 large onion, cut in half and sliced thin 4. In a medium skillet, heat the oil over low heat and add all the 3 tbsp avocado oil or EVOO (for onions, stirring to coat. Sprinkle with a bit of salt and cook over caramelizing the onions) low heat, stirring every 5 minutes ago to prevent burning. Once ½ tsp garlic powder onions have been cooking for about 25 minutes and are deep 1 medium-large apple cored and diced golden brown, remove from heat and set aside. 2 cups fresh spinach roughly chopped 5. While the squash roasts and the onions cook, heat a large saucepan over medium heat and add the turkey and garlic 1 Tbsp fresh rosemary chopped powder. Cook the turkey and stir to break up lumps, about 2 tsp fresh thyme chopped 5-8 minutes until just browned. Add the apples and herbs sea salt and black pepper to taste and continue to cook, stirring until the apples soften. Add the spinach and a pinch of salt and pepper and cook, stirring, until the spinach wilts. 6. Add the caramelized onions to the sausage mixture, leaving excess cooking fat in the pan. 7. Preheat your broiler, then fill all 4 halves of the squash with the stuffing mixture. 8. Arrange the squash on the baking sheet, stuffing side up, and put under the broiler for 5-10 minutes until the tops get nice and toasty, checking often to prevent burning. Once nice and browned, remove from oven, allow to cool a bit and then serve warm.
Recipe adapted from https://www.paleorunningmomma.com/sausage-stuffed-acorn-squash-paleo-whole30/
38 One Pan Blackened Cod, 30m Sweet Potatoes, and Zucchini
5m Prep Time
25m Cook Time Preparation 1. Preheat the oven to 400 degrees. 2. Mix together all the spices to create the blackening Ingredients season. 3. Toss the sweet potatoes with oil and about half of the 1 tbsp paprika blackening seasoning. 1 tbsp smoked paprika ½ tsp cumin 4. Cover a baking sheet with foil and spray with cooking ½ tsp oregano spray. Spread the potatoes on the baking sheet in one ½ tsp garlic powder layer and place in the oven. Cook for 20 minutes. ½ tsp salt 5. After 20 minutes, push the sweet potatoes to one side ¼ tsp coriander of the baking sheet and add the fish, zucchini, and ¼ tsp black pepper summer squash. Sprinkle with blackening seasoning. 1/8 tsp cayenne pepper Return to oven and cook for 8-10 minutes until fish is 1 tbsp extra virgin olive oil flaky and cooked through. 4 medium sweet potatoes, chopped 1.33 lbs cod (whole piece or fillets) 1 zucchini, chopped 1 summer squash, chopped
Recipe from https://www.slenderkitchen.com/recipe/one-pan-blackened-cod-sweet-potatoes-and-zucchini?lb=1&lbdelay=10&utm_source=sumo-share&utm_medium=pinter- est&utm_campaign=sumo-social-share&utm_expid=.PQZTPgWNQSWjSXEvJGY69g.1&utm_referrer=
39 40 40m Turkey Pumpkin Meatballs 15m Prep Time
25m Cook Time with Creamy Harvest Tomato Sauce
Ingredients Preparation
Meatballs: Meatballs: 1.25 lbs ground turkey 1. Preheat your oven to 425 degrees F and line a large ½ cup pumpkin puree baking sheet with parchment paper. ¼ cup blanched almond flour 2. Mix all meatball ingredients in a large bowl with your ¾ tsp salt hands until well combined. Form mixture into 18 balls 1/8 tsp black pepper 1 egg 3. Bake meatballs for 15-18 minutes or until no longer 1 tbsp fresh thyme minced pink on the inside, turning once midway. 1 tbsp fresh sage minced 4. Transfer to pot with the sauce (instructions below), 1 tbsp fresh rosemary minced allow to simmer in sauce on low heat for about 5 minutes Sauce: Sauce: 2 Tbsp coconut oil or avocado oil 1. Meanwhile, heat oil in a large saucepan or stock 15 oz can tomato sauce pot over medium heat. Add the onions and cook 1 ¼ cups pumpkin puree until translucent and fragrant, then add the garlic ½ cup full fat coconut milk, blended to and continue to cook for 2 minutes or until soft and smooth fragrant. ½ cup chicken bone broth 1 small Onion chopped 2. Lower the heat, then add the tomato sauce, pumpkin, 3 cloves Garlic minced broth, coconut milk, Italian seasoning, pumpkin pie 2 tsp Italian seasoning spice, dried sage, dried rosemary and stir to combine 1 tsp pumpkin pie spice, optional well. Season with salt, black pepper or crushed red ½ tsp dried sage pepper, if desired. Stir to combine flavors, then cover ½ tsp dried crushed rosemary and allow to simmer for 5 minutes prior to adding Salt and black pepper to taste the meatballs. After adding meatballs, continue to Crushed red pepper optional, for heat simmer on low heat about 5 minutes prior to serving. Chopped parsley for garnish Serve over your favorite veggie noodles
Recipe from https://www.paleorunningmomma.com/pumpkin-turkey-meatballs-paleo-whole30/
41 Whole Roasted Cauliflower
Ingredients
1 head of Cauliflower 2 tbs Olive oil or Avocado oil Salt/pepper Preparation
1. Preheat your oven to 400º Fahrenheit. 2. Trim the bottom of the cauliflower and remove all the leaves and the hard stem without breaking apart the cauliflower. Rinse the cauliflower and pat dry with paper towel. 3. Place the cauliflower in a cast iron pan or oven safe pan, and drizzle or brush the top of the cauliflower with oil 4. Salt and pepper to taste 5. Cover pan with foil, without leaving any gaps. 6. Cook for 40 – 50 minutes, depending on the size of your cauliflower. 7. Check with a knife, if it slides in easily, then it’s cooked. 8. Remove foil and continue to roast uncovered for an extra 5 to 10 minutes until golden brown. Watch carefully. 9. Remove from oven, slice and enjoy!
42 Protein Waffles
10m
5m Prep Time
5m Cook Time
Ingredients
1 medium banana (~100g) 2 oz raw almonds 2/3 cups egg whites 0.5 tsp vanilla extract 1 tsp baking powder 2 scoops protein powder (ex. Gnarly vanilla or chocolate) Coconut oil
Preparation
1. Preheat waffle iron 2. Blend all ingredients in a blender or food processor 3. Brush the waffle iron with coconut oil 4. Place ¼ of the batter on the waffle iron and cook until crisp and cooked through 5. Serve with fresh berries
43 Spicy Shrimp 30m with Cauliflower Mash and Garlic Kale
10m Prep Time
20m Cook Time Preparation 1. For the cauliflower: Heat the olive oil in a large soup pot. Add the cauliflower and garlic. Saute for a Ingredients minute or two, until the garlic is really fragrant. Add the milk and 2 cups broth. Simmer for 10 minutes or Cauliflower Mash until soft. Add the while beans and mash roughly with 1 Tbsp olive oil the back of a large wooden spoon – I loved the rustic, 1 head cauliflower, cut into small florets chunky texture of this. Stir in the cornmeal and things (about 6 cups) will start to thicken a bit. Adjust the consistency by 3 cloves garlic, minced adding in the last cup of broth as needed. Stir in the 1 cups vegetable or chicken broth salt and cheese and season to taste. 1 tsp salt 2. For the kale: Heat the bacon fat in a nonstick skillet over medium low heat. Add the greens and garlic Kale and saute until softened. For the kalettes, I added a 1 Tbsp bacon fat little water at the end to sort of steam them to finish 3 cups chopped kale them off. Remove kale and wipe out pan with a paper 3 cloves garlic, minced towel.
Shrimp 3. For the shrimp: In the same skillet, add the oil over medium heat. Pat the shrimp dry. Add to the pan and 1 Tbsp olive oil sprinkle with seasonings to taste. Cook for just a few 1 lb. shrimp minutes and then add a quick splash of water or broth a few good shakes of garlic salt, chili to the pan (about 2 tablespoons) to pull the browned powder, cayenne, and/or black pepper bits and spices into something of a saucy-coating for the shrimp. It’s delicious. 4. Serve the shrimp and kale over a big pile of cauliflower mash!
44 Turkey Meatball Zoodle Soup
35m
10m Prep Time
25m Cook Time Preparation For the Meatballs 1. In a large bowl, combine all meatball ingredients and Ingredients mix well with slightly wet hands (to prevent sticking).
Meatballs 2. Heat a large skillet over med/med-hi heat and add 1 Tbsp oil. Make the meatballs about 1” diameter 1 lb ground turkey and carefully add to the hot skillet to brown. Turn 1 large egg meatballs a couple of times to brown, then remove ¼ cup blanched almond flour from heat and set aside. ½ tsp fine grain sea salt 1 tsp onion powder For the Soup 1 tsp garlic powder 1 tsp poultry seasoning blend 1. Heat a large stock pot or dutch oven over medium 1 Tbsp avocado oil or olive oil heat and add the 2 Tbsp oil. Add the onion and cook until soft. Add the garlic and cook another 30 Soup seconds, then add kale and stir to coat, sprinkle with 2 Tbsp avocado oil or olive oil sea salt, and sauté another 2 minutes until softened. 1 med onion diced 2. Add in the broth, bay leaf, and herbs and heat to 4 cloves garlic minced boiling, lower heat to a simmer, then add meatballs 3 cups kale roughly chopped back in to cook through - about 10 mins. 6 cups chicken bone broth 3. Add in zucchini noodles at the 6-8 minute mark so 1 bay leaf as not to overcook them. Season with sea salt and 2 tsp minced fresh sage pepper to taste, and garnish with fresh parsley to 2 tsp minced fresh rosemary serve. Enjoy! 1 lb zucchini noodles or about 3 small- med zucchini, spiralized Sea salt and black pepper to taste
45 Ground Turkey, Kale, 1h 5m and Spaghetti Squash Boats
15m Prep Time 50m Cook Time Preparation
1. Preheat the oven to 400 degrees F. Ingredients 2. Place squash in the microwave for 3-4 minutes to soften. Using a sharp knife cut the squash in half 2 small spaghetti squash lengthwise. Scoop out the seeds and discard. Drizzle 1 ½ lbs. ground turkey with olive oil and sprinkle with salt and pepper. Place 2 tsp Italian seasoning the halves, with the cut side down, on a rimmed 1 yellow onion, diced baking sheet. Roast in the oven for 45-50 minutes, 4 cloves garlic, minced until you can poke the squash easily with a fork. Let 1 bunch kale cool until you can handle it safely. 3 tbsp extra virgin olive oil 3. Meanwhile, prepare the kale by removing the center 2 tbsp fresh parsley, chopped stems and either tearing or cutting up the leaves. Salt and pepper Heat the olive oil in a large skillet over medium heat. Add the onion and garlic and sauté for 4-5 minutes. Add the ground turkey and break apart with a spatula to crumble. Cook for 10-12 minutes, stirring regularly, until the sausage is browned and cooked through. Add the kale and stir. Cook for a few minutes more to wilt the kale. Remove from heat and set aside. 4. Once cooled, scrape the insides of the spaghetti squash with a fork to shred the squash into strands. Transfer the strands into the skillet with the sausage and toss to combine. Season to taste with salt and pepper. Divide the mixture among the squash shells, and then top with parsley to serve.
46 47 Roasted Cabbage Steaks 25m
5m Prep Time 20m Cook Time Preparation
1. Preheat your oven to 400 degrees. Ingredients 2. Slice the cabbage into ½ inch thick steaks
1 head cabbage , dark loose leaves re- 3. Brush with oil on both sides and place onto cookie sheet. moved 4. Season to taste with Kosher salt and black pepper (I used 2 Tbsps extra virgin olive oil 1 teaspoon Kosher salt, ½ teaspoon pepper). Kosher salt and black pepper to taste 5. Roast for 17-20 minutes or until caramelized.
48 25m One Pan Roasted Chicken 5m Prep Time and Vegetables 20m Cook Time Preparation
Ingredients 1. Preheat oven to 400 degrees 2. Line a baking sheet with foil. 1 pound boneless, skinless chicken breast 2 cloves garlic, minced 3. Add veggies, garlic and seasonings to the pan. Drizzle 1 large sweet potato, cubed with oil and stir to coat. 3-4 cups mixed vegetables, chopped 4. Add chicken to the pan. Season as desired. oil for drizzling spices of choice (cayenne pepper, 5. Bake for 20-25 minutes or until chicken is cooked through, paprika, garlic powder, curry powder, stirring vegetables occasionally. black pepper, etc)
49 Quick Beef and Broccoli
30m
15m Prep Time
15m Cook Time Ingredients
1 cup brown rice ¼ cup reduced sodium soy sauce 3 cloves garlic, minced 1 Tbsp freshly grated ginger 2 tsps rice wine vinegar 1 tsp sesame oil 1 tsp Sriracha, optional 1 Tbsp olive oil 1 pound ground extra lean beef or ground turkey 12 oz broccoli florets, cut into ½-inch pieces 2 green onions, thinly sliced 1 tsp sesame seeds Preparation
1. In a large saucepan of 2 cups water, cook rice according to package instructions; set aside. 2. In a small bowl, whisk together soy sauce, garlic, ginger, vinegar, sesame oil and Sriracha, if using. 3. Heat olive oil in a large skillet over medium high heat. Add ground beef and cook until browned, about 3-5 minutes, making sure to crumble the beef as it cooks; drain excess fat. 4. Stir in broccoli, green onions, rice and soy sauce mixture until well combined, allowing to simmer until heated through and the broccoli is tender, about 3-4 minutes. 5. Place mixture into meal prep containers, garnished with sesame seeds, if desired.
50 51 Chicken Shawarma 35m
10m Prep Time + Marinade Time Preparation 25m Cook Time 1. In a large bowl, whisk together all the spices to combine well. Add 2 TB olive oil and mix into a paste. Set aside. Ingredients 2. Thoroughly towel-dry the chicken. Cut chicken into quarters, and coat with 1 TB olive oil. For the Dry Rub 3. Add chicken into the bowl with marinade. Use tongs 2 tsp paprika or clean hands to thoroughly coat all pieces of 2 tsp cumin chicken evenly, on all sides. 1 tsp garlic powder 4. Cover tightly with cling wrap and chill overnight (at 1 tsp onion powder least 3-4 hours.) 1 tsp allspice 1 tsp ground turmeric 5. Let chicken come to room temp as you preheat oven 1 tsp kosher salt to 400F, with rack on upper middle position. ¼ tsp ground cinnamon 6. Place chicken pieces in a single layer on a large, ¼ tsp freshly ground black pepper foil-lined baking sheet. Take care not to overlap 1/8 tsp cayenne or overcrowd the pieces. Roast 15 min or until just 2 Tbsp extra virgin olive oil cooked. 7. Let chicken cool enough to handle. Slice all chicken For the Chicken into thin slices. Place back onto the baking sheet in 3 b boneless, skinless chicken breasts an even layer. Broil on high for 7-10 minutes or until or half chicken thighs and half chicken edges are nicely browned. breasts 8. Serve with roasted vegetables, brown rice, or 1 Tbsp extra virgin olive oil hummus
52 Chili + Honey Roasted Sweet Potatoes 35m With Lime Juice
5m Prep Time
30h Cook Time Preparation 1. Preheat oven to 400 degrees F. 2. Brush each sweet potato halve with olive oil, skin Ingredients included. 3. Season the entire sweet potato with kosher salt + 2 sweet potato cut half lengthwise cracked black pepper. 1 tbsp extra virgin olive oil 1 tbsp raw honey 4. Score the top halves (interior flesh) with a knife. 1 tsp of chili powder 5. Season each top halve with chili powder, paprika and 1 tsp sweet or smoked paprika harissa or cayenne, if using. 1 tsp Harissa or cayenne optional 6. Bake for 20 mins at 400 degrees F. 1 lime halved 7. Remove from oven and smear the top halves with Kosher salt + cracked black pepper honey. Fresh chopped parsley optional 8. Return to oven and bake for another 10 minutes. 9. Once the sweet potatoes are tender, remove from oven. 10. Squeeze fresh lime juice over both halves upon serving, and add parsley.
Recipe from https://www.killingthyme.net/2017/01/31/chili-honey-roasted-sweet-potatoes-with-lime-juice/
53 54 35m No Bean Turkey 5m Prep Time
30m Cook Time and Sweet Potato Chili
Ingredients Preparation
20 oz 93% lean ground turkey Stove Top ½ cup onion, chopped 1. In a large skillet, brown turkey over medium-high 3 cloves garlic, crushed heat, breaking it up as it cooks into smaller pieces 10 oz can Rotel mild tomatoes with green and season with salt and cumin. chilies 2. When meat is browned and cooked through, add 8 oz can tomato sauce onion and garlic; cook 3 minutes over medium heat. ¾ cup water ½ tsp cumin, or to taste 3. Add the can of Rotel tomatoes, sweet potato, tomato ¼ tsp chili powder sauce, water, cumin, chili powder, paprika, salt and ¼ tsp paprika bay leaf. 1 bay leaf 4. Cover and simmer over medium-low heat until 1 medium sweet potato, peeled and diced potatoes are soft and cooked through, about 25 into ½-inch cubes minutes stirring occasionally. kosher salt, to taste 5. Add ¼ cup more water if needed. Remove bay leaf fresh cilantro, for garnish and serve. Instant Pot 1. Follow stove top instructions 1-3. 2. Cover and cook high pressure for 15 min and let instapot naturally release. 3. Remove bay leaf and serve.
Recipe from https://www.skinnytaste.com/no-bean-turkey-and-sweet-potato-chili/#_a5y_p=1038048
55 Zucchini Noodles with Lemon Garlic Shrimp
10m
10m Prep Time
Ingredients
2 lbs raw shrimp peeled and deveined 2 tbsp olive oil 4 garlic cloves minced 48 oz zucchini noodles 1-2 lemons zest and juice to taste ¼ cup parsley chopped salt and pepper to taste Preparation
1. Heat a skillet over medium heat on the stove and drizzle with olive oil. Add shrimp in a single layer in the skillet and cook for 1 minute. Then add minced garlic, turn shrimp, and cook another minute. Remove cooked shrimp and set aside. 2. Add zucchini noodles and the zest from one lemon to the skillet with the juices from the shrimp. Cook on medium heat until the zucchini noodles are soft, but not mushy. Add shrimp back into the pan and squeeze lemon juice to taste. Top with salt and pepper
56 Italian Beef Zucchini Boats
40m
5m Prep Time
35m Cook Time
Ingredients
3 medium zucchinis (650 grams) 1 lb extra lean ground beef ½ cup diced tomatoes 1 ½ cups sugar free pasta sauce (ex. Newman’s Own), divided 1 tbsp Italian seasoning optional toppings: fresh basil, nutritional yeast, red pepper flakes... Preparation
1. Preheat oven to 350 degrees Fahrenheit. Pour ½ cup pasta sauce in a large glass baking dish and set aside. 2. Make the zucchini boats. Cut bottom and top off the zucchini and then cut in half lengthwise. Using a spoon, hollow out the center of the zucchini halves, leaving about ¼-½ inch shell. Place flesh side up in glass baking dish. 3. Place a large sauté pan over medium heat. Once it gets hot, about 30 seconds, add in ground beef, breaking it up with a spoon. Sauté 4-5 minutes until browned. Add in diced tomatoes, Italian seasoning, and 1 cup pasta sauce. Stir to combine and remove from heat once incorporated. 4. Stuff the zucchini boats with the beef dividing it up equally, about ½ cup per each boat. Cover pan with foil and bake for 30 minutes until zucchini is cooked through, but still has some firmness. Top with optional toppings and enjoy!
57 Chicken, Strawberry Salad 30m with pecans and Creamy Strawberry Balsamic Vinaigrette
10m Prep Time 20m Cook Time Preparation For the dressing: Ingredients 1. Combine all the ingredients in a food processor or blender, and blend until smooth. For the Salad: 2. Pour over salad or place in a mason jar for later use. 16 oz cooked sliced chicken breast 8 oz of leafy greens (ex. Spinach, spring mix) For the Salad: 8 oz Sliced cucumber 1. Preheat oven to 400 degrees 1 cup sliced strawberries 2. Line sheet pan with foil and toss thinly sliced onion 1 cup pecans (whole or pieces) with EVOO. 1 large red onion (to make crispy oven 3. Cook in oven stirring every 5 min, until desired ‘fried’ onions), sliced thin crispiness (about 20 min). If they start to burn turn 1 tbsp EVOO oven temp to 350 degrees. For the Dressing: 4. Divide salad ingredients and a quarter of the dressing 1 cup strawberries, hulled and halved into 4 meal prep containers or combine in a large 0.25 cup plain, nonfat yogurt bowl and drizzling dressing over the top. 2 tbs balsamic vinegar 1 tsp lemon juice 1 garlic clove, chopped 1/8 tsp sea salt Dash of black pepper
58 59 Creamy Avocado Greek Yogurt Chicken Salad
10m
10m Prep Time
Ingredients
3 cups cooked shredded chicken (rotisserie chicken breast works great!) 1 ripe avocado, mashed 2-3 tbsp plain, nonfat Greek yogurt 1 tbsp lime juice 1 tbsp finely diced red onion 3/ tsp black pepper ¼ tsp salt ½ tsp garlic powder 1 tbs fresh cilantro, chopped Preparation
1. In a large bowl, stir together shredded chicken, mashed avocado, Greek yogurt, and lime juice. If mixture seems dry, add another spoonful of Greek yogurt. 2. Add diced red onion, salt, pepper, garlic powder, and cilantro, and stir to combine. Taste to adjust spices as needed. 3. Serve on flat out, Ezekiel bread, or lettuce (romaine, bib).
60 Tropical Smoothie
2m
2m Prep Time Ingredients
1 cup pineapple, chopped ½ banana, chopped 1 scoop vanilla protein powder 1 cup baby spinach or kale ½ cup water a few blocks of ice
Optional: 1 tsp chia seeds Preparation
1. Combine all the ingredients in a blender and blend until smooth.
61 Blueberry + Hemp Green Smoothie
5m
5m Prep Time
Ingredients
¼ cup blueberries, fresh or frozen ½ cup spinach ½ cup kale, de-stemmed + chopped 6-8 walnuts ½ golden pear 1 tsp hemp seeds 1 cup unsweetened vanilla almond milk 1 scoop vanilla protein powder
Optional 1” chunk ginger
Preparation
1. Blend all ingredients together in a high speed blender until smooth. Add a couple ice cubes if needed.
Recipe adapted from https://www.nourishmovelove.com/blueberry-hemp-green-smoothie/
62 Super Power Smoothie Bowl
5m
5m Prep Time
Ingredients
Smoothie ½ frozen banana ½ cup frozen mixed berries ½ cup unsweetened almond milk 1 scoop protein powder OR ½ cup plain nonfat Greek yogurt 1 spoonful nut butter of your choice ½ cup fresh spinach or kale
Toppings Sliced banana Fresh berries Granola Chia seed Hemp Seed Nut butter
Preparation
1. Place all ingredients for the smoothie in a high powered blender or food processor. Blend till smooth and creamy. Add more almond milk to thin if desired. 2. Pour into a bowl and top with desired toppings.
Recipe from http://www.happyfitmama.com/super-power-smoothie-bowl/
63 Cauliflower Blueberry Peanut Butter Chip Smoothie Smoothie
5m 5m
5m Prep Time 5m Prep Time
Ingredients Ingredients
1-2 Tbsp almond butter 1½ cup unsweetened almond milk 1 ½ cups frozen organic cauliflower ½ up frozen raw (shredded) zucchini 1-2 scoop vanilla protein powder ½ cup frozen cauliflower 3/4 cup frozen organic blueberries 2 tbsp Flaxseed Meal ½ cup my hemp or unsweetened nut milk 3 tbsp powdered peanut butter 3/4 cup water 1 Handful spinach ¼ avocado 2 tbsp cacao nibs ½ tsp organic cinnamon
Preparation Preparation
1. Blend all together till smooth! 1. Blend all ingredients together in high-powered blender. 2. Serve
Recipe from https://www.leefromamerica.com/blog/2017/4/3/my-clas- Recipe from https://rachaelsgoodeats.com/low-sugar-smoothies-pea- sic-cauliflower-blueberry-smoothie nut-butter-chip-smoothie-recipe/ 64 Kale Protein Smoothie
5m
5m Prep Time
Ingredients
1 cup chopped kale ½ frozen banana 3/4 cup unsweetened vanilla almond milk 1 scoop chocolate protein powder spoonful of almond butter
Preparation
1. Blend all together till smooth!
65 Blueberry Broccoli 10m Spinach Salad
10m Prep Time Preparation
Dressing Ingredients 1. Whisk and chill for a few hours before serving or make things simple by tossing it together the night before. 8 oz cooked chicken, sliced 2. Peel 1 clove of garlic, then smash and mince it into a 4 oz fresh baby spinach paste. ½ cup chopped broccoli ½ ripe avocado 3. Season with salt. ½ cup blueberries 4. Combine salted garlic paste with remaining dressing ½ cup crumbled feta cheese, optional ingredients and whisk well. ½ Tbsp dried cranberries 5. Pop in the fridge to chill for a few hours for flavors to 2-4 Tbsp roasted unsalted sunflower seeds set. black pepper to taste (optional)
Poppy Seed Ranch Dressing Salad ¾ cup of plain nonfat greek yogurt 1. Wash + dry spinach. ¼ cup of buttermilk extra if desired 2. Combine with broccoli, blueberries, dried cranberries, 1 clove garlic avocado, feta cheese, and sunflower seeds. ½ tsp lemon juice or white vinegar 3. Toss with dressing, top with chicken, and serve. 1 tsp poppy seeds ½ tsp dried parsley 4. Season with salt and black pepper to taste ½ tsp dried dill ¼ tsp onion powder ¼ tsp paprika ¼ tsp garlic powder sea salt and black pepper to taste
Recipe adapted from https://peasandcrayons.com/2016/08/blueberry-broccoli-spinach-salad.html
66 Kale and Quinoa Salad 35m with Lemon Vinaigrette
15m Prep Time
20m Cook Time Preparation For the Quinoa 1. Start by combining 1 cup of water with the dry quinoa Ingredients in a saucepan and bring it to a boil over medium high heat. Cover the saucepan and reduce the heat to low, ½ cup quinoa dry let it simmer for about 15 minutes until the quinoa is 1 cup water tender. If there’s any water left, make sure you drain 1 lb chicken breasts cooked, skinless and the quinoa first. boneless, chopped small 1 tbsp olive oil ½ tsp salt or to taste For the Salad 1 tsp pepper or to taste 1. While the quinoa is cooking, you can prepare the ½ tsp garlic powder chicken. Add the olive oil to a large skillet and heat ½ cups kale, chopped very small over medium high heat. Add the chicken pieces, ¼ cup sunflower seeds season with the salt, pepper, and garlic powder. Cook ¼ cup golden raisins for about 8 minutes, until chicken is no longer pink but it’s just starting to brown a bit. Remove chicken Lemon Vinaigrette from skillet and let cool. ¼ cup olive oil 2. In a large bowl toss together the kale, cooked ¼ cup lemon juice fresh chicken, quinoa, sunflower seeds and raisins. 2 cloves garlic minced ½ tsp salt For the Lemon Vinaigrette ½ tsp black pepper ground 1 tsp oregano dried 1. Whisk together all the ingredients for the lemon 1 tsp honey vinaigrette in a small bowl. Adjust salt and pepper as necessary. 2. Pour the vinaigrette over the kale salad and toss really well.
67 Shaved Brussels Sprout Saute
35m
20m Prep Time
15m Cook Time
Ingredients
1 lb brussels sprouts washed and thinly sliced 2 Tbsp EVOO ¼ tsp kosher salt ¹/8 tsp black pepper 1-2 Tbsp fresh lemon juice
Preparation
1. Heat olive oil in a large skillet until screaming hot, but not yet smoking. 2. Add brussels sprouts to the pan, stirring every so often to cook evenly. Add salt and pepper and continue to cook until tender and some of the sprouts are slightly charred or darkly caramelized around the edges. Remove from heat. 3. Stir in lemon juice to taste. Serve immediately.
68 Quick & Easy Chicken Cabbage Stir Fry
30m
15m Prep Time
15m Cook Time Ingredients
1 Tbsp coconut oil 1 lb chicken breast, sliced into thin strips (bite-size) ½ tsp sea salt ¼ tsp black pepper 1 tsp grated ginger 3 cups sliced Napa cabbage 3-4 cups veggies (onion, broccoli, snap peas, water chestnuts, etc.) ¼ tsp garlic powder 4 Tbsps stir fry sauce (see nom nom paleo recipe) Preparation
1. Heat a tablespoon of coconut oil in a large frying pan or a wok over high heat. Once hot, add the chicken meat and sprinkle with salt and pepper. Cook for 3 minutes each side, then place chicken and juices in a bowl. 2. Place the pan back over high heat and add another teaspoon of coconut oil. Add the ginger, cabbage, and veggies and cook for 2 minutes, stirring frequently. Add a splash of water (about 2 tablespoons), garlic, and return the chicken meat to the pan. Mix through. 3. Cook all together for 2 more minutes, stirring frequently. 4. Serve with brown rice, quinoa or cauliflower rice.
69 70 71 Thank you