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.