50 RECIPES

10 WEEKS
1 GOAL

FOOD

FIT
TO
BE

including
SHOPPING LISTS
LOW-CALORIE
LOW-SODIUM

&

ALTERNATIVES
and

PHOTOS FOR
EVERY RECIPE!

ON THE
INSIDE

WEEK ONE
oats, kale chips, grapefruit,
fajitas, and cookies

16

56

WEEK SIX

WEEK TWO

hole-in-one, collard wrap, sunshine salad,

sweet potato chips, and cookies

pancakes, hummus, cottage cheese,

mustard chicken, and brownies

66 WEEK SEVEN

26 WEEK THREE

shakashuka, beet chips, bean brownies,

kale salad, and zucchini lasagna

chia pudding, sweet potato fries, quinoa salad,

dinner in a pinch, and poached eggs

36

WEEK FOUR
egg-rything, beet-ox, the best salad,
eggplant, and lentils

WEEK FIVE

pumpkin oatmeal, squash, pumpkin soup,

pumpkin muffins, and gourmet dog treats

WEEK EIGHT

apple chips, tuna cucumbers, broccoli salad,

roast chicken breast, and cedar salmon

88

WEEK NINE

egg not-muffins, parfait, breakfast quinoa,

turkey burgers, and beef & broccoli

98

WEEK TEN

burrito bowl, potatoes, cauliflower pizza,

teriyaki salmon, and dark chocolate mousse

ON THE
INSIDE

46

76

WEEK
ONE
Simple&
Delicious
KALE CHIPS

Low-Carb &
Low-Sodium

FAJITAS

Ready-To-Go

OATS

Mint&Honey

RUBY RED
GRAPEFRUIT

Choco-nana

OATMEAL
COOKIES

Week One

INGREDIENTS

Bananas
Fresh Berries
2 Avocados
Sweet Onion
Peppers
Jalapeo Peppers
2 Tomatoes
Kale
Spinach
Mint
Grapefruit
4-6 Chicken Breasts
Chocolate Chips
Rolled Oats
Hemp Seeds
Pumpkin Seeds
Chia Seeds
Raw Almonds
Vanilla
Chili Powder
Onion Powder
Paprika
Cumin
Garlic Powder
Pepper
Cayenne Pepper
Sea Salt
Cinnamon
Quinoa
Almond Milk
Cottage Cheese
Low-Fat Shredded Cheese
Greek Yogurt
Tortilla Wraps
Honey

READY-TO-GO
OATS
1/4 cup uncooked rolled oats
1/3 cup unsweetened plain almond milk
1/4 cup low-fat plain greek yogurt
1 tsp chia seeds
1/4 tsp pure vanilla extract, or cinnamon
1 tbsp crushed raspberries
1/3 cup raspberries
1 tsp almonds, pumpkin seeds, or hemp seeds

1. In a small mason jar,

combine oats, almond
milk, greek yogurt, chia
seeds, vanilla, and crushed
raspberries.
Stir until well combined.
2. Add raspberries and
seeds and stir until mixed
throughout.
3. Place the lid on the jar
and refrigerate overnight
(it can last in the fridge
for up to 3 days).
4. Wake up, grab & go,
and enjoy! (eat chilled)

SIMPLE &
DELICIOUS
KALE CHIPS
1. Preheat oven to 175 c / 350 f .
2. Line a baking tray with
parchment paper and set aside.
1 - 2 bunches of kale
1 tbsp olive oil
1 tsp sea salt (be careful to not over-salt)

3. Using kitchen shears or a

knife, remove stem from the
kale, then tear into bite sized
pieces. Wash and thoroughly
dry kale.
4. Drizzle with olive oil and
season with salt.
5. Bake for 10-15 minutes.

MINT & HONEY

RUBY RED
GRAPEFRUIT
1. Slice a grapefruit in half
2. Cut like a pie
1 ruby red grapefruit
8 mint leaves
1 tsp honey

3. Place mint on each piece

4. Drizzle with honey

LOW -CARB &

LOW-SODIUM
FAJITAS
1 cup uncooked quinoa
2 medium spanish onions
1 red pepper
1 yellow pepper
1 jalapeo pepper
2 diced tomatoes
4-6 chicken breasts

Fajita seasoning:
4 tsp chili powder
2 tsp onion powder
2 tsp paprika

2 soft avocados

1/2 tsp cumin

1 cup cottage cheese

1 tsp garlic powder

1 cup fresh baby spinach

1/2 tsp well-ground sea salt

1/2 cup low fat cheese (optional)

1/2 tsp cayenne pepper

hot sauce

tortilla wraps/boston or iceberg lettuce

Note: The cold leftovers make an amazing next-day salad! Place all items on
a bed of leftover spinach. Use either the pureed cottage cheese leftovers, or
hot sauce as dressing.

1. Cook quinoa and set aside

2. Saut onions until soft and
then add peppers. Add 1/2 of
the seasoning when almost
done. Mix well.
3. BBQ or pan fry chicken
strips until there is no pink
in the middle. Drain the
liquid, and add the other 1/2
of the seasoning to coat the
chicken.
4. Prepare avocado, cottage
cheese, tomatoes, spinach
and cheese. Place everything
in bowls.
5. Spread pureed cottage
cheese on a wrap. Add
quinoa, chicken peppers &
onions, hot sauce, and any
other favourite toppings.
6. Fold & enjoy!

1. Preheat oven to 175 C/ 350 F.

CHOCO-NANA
OATMEAL COOKIES
2 ripe bananas
1/2 cup rolled oats
1/4 cup chocolate chips
1/4 cup olive oil
1 tsp vanilla extract

2. Line baking tray with

parchment paper and set aside.
3. Mash bananas in a mixing
bowl with a fork. Add chocolate
chips, oats, vanilla, and oil. Mix
with a fork until well combined.
4. Set aside for 15 minutes. This
allows the oats to soften and
absorb some of the liquid, the
mixture will become thicker and
stickier so that you are able to
form the cookies.
5. Spoon or place teaspoons
of the mixture onto the baking
tray and flatten the dough
slightly. The mixture doesnt
expand much.
6. Bake for 15-20 minutes
or until slightly brown. The
cookies are very soft when they
are removed from the oven.
Cool on tray and the cookies
will harden slightly.

WEEK
TWO

Casein Protein Powder

Protein

PANCAKES

Eggs
Cottage Cheese

Week Two

INGREDIENTS

Blueberries
Bananas
Maple Syrup
No-Salt-Added Chickpeas
Tahini

HUMMUS &
CUCUMBER

Cottage Cheese
with

AVOCADO
& BANANA

1 Lemon
Red Chilli Flakes
Avocado
2 Cucumbers
Chicken breasts
Hot Mustard
Garlic
Brussel Sprouts
Sweet Potato

BAKED
MUSTARD
CHICKEN
& Brussel Sprouts

Coconut Oil

SWEET
POTATO
BROWNIES

Coconut Flour
Cocoa Powder
Baking Powder
Chocolate Chips

1. Blend protein, eggs,

cottage cheese, and oatmeal
in a blender.
2. Heat pan on low and
pour mixture in. Cover for 2
minutes, then place fruit and
cinnamon on top.
3. Flip when you feel
comfortable that the pancake
will not break when moved.
4. Cook for 1-2 minutes on
the other side, serve.

PROTEIN
PANCAKES

Place fresh fruit on top and

drizzle with maple syrup, or
nut butter.

1 scoop chocolate casein protein

2/3 cup egg whites + 1 yolk
1 heaping tbsp cottage cheese
1/2 cup oatmeal
blueberries and/or banana
1 tsp maple syrup/nut butter
1 tsp cinnamon

HUMMUS &
CUCUMBER

COTTAGE CHEESE
with AVOCADO &
BANANA

1 can no-salt-added chickpeas, rinsed and drained

(save 1 tbsp for garnish)

2 garlic cloves
1/3 cup tahini (sesame seed paste)
1/2 tbsp lemon juice
1/4 cup water
1/4 cup olive oil
1/2 tbsp salt

1. Combine all ingredients in a

food processor and blend.
2. Garnish with olive oil,
leftover chickpeas, cayenne
pepper, red chilli flakes and
freshly ground pepper.

1/2 cup cottage cheese

1/2 avocado

1. Place cottage cheese in a

bowl.

1/2 banana

2. Cube avocado & slice

banana, place on top.

1 tbsp hemp seeds

3. Sprinkle with hemp seeds.

Enjoy!

CHICKEN
4-6 boneless, skinless chicken
breasts
1-2 tbsp Keens Hot Mustard (or
mustard of your choice)
1 tbsp olive oil
1 tsp minced garlic

1. Mix ingredients together and smear

over chicken breasts until covered
2. Bake at 425 for 24 minutes.

BAKED
MUSTARD CHICKEN
&BRUSSEL SPROUTS
or cauliflower
BRUSSEL SPROUTS
1 lb. brussels sprouts, washed,
trimmed and cut
1 tbsp olive oil
pinch of salt & pepper

1. Place trimmed brussels sprouts

in a glass baking dish.
2. Drizzle olive oil and sprinkle salt
and pepper.
3. Bake at 425 for 45 minutes, or
until fork-tender, crispy and turning golden brown. Flip brussels
sprouts half way through.

SWEET POTATO
BROWNIES
BROWNIES

ICING

1 sweet potato

1 large ripe avocado

3 eggs, whisked

4-5 tbsp cocoa powder

1/4 coconut oil, melted

4-5 tbsp raw honey

1/3 cup raw honey

1/4 tsp vanilla extract
3 tbsp coconut flour
2 tbsp unsweetened coca powder
1/4 tsp baking powder
1/4 tsp cinnamon
pinch of salt
1/2 cup bittersweet chocolate chips

1. Preheat oven to 425. Using a

fork, poke holes all over your sweet
potato. Place in the oven for 25-30
minutes. Once your sweet potato
is soft and cooked through, peel
off the skin and mash it up. Turn
the oven down to 350.
2. Add eggs, coconut oil, honey
and vanilla to your sweet potato
bowl.
3. Next, add your coconut flour,
cocoa powder, baking powder,
cinnamon, salt & chocolate chips.
4. Mix well and pour into an 9x9
baking dish.
5. Bake for 30 minutes.
6. Let cool, and make brownie
icing:
Mix the avocado flesh, cocoa
powder and honey together in a
food processor until creamy.
7. Place the icing on the top of
the cooled brownies, spread until
smooth, and sprinkle with chopped
almonds, chia and hemp seeds.
Refrigerate these babiesand try to
not eat them in one sitting!

WEEK
THREE

BANANA

CHIA SEED
Pudding

QUINOA &
GROUND
TURKEY

Baked
SWEET
POTATO
FRIES

Spinach Salad

DINNER

POACHED
EGGS&

in a pinch

FRUIT SALAD

Week Three

INGREDIENTS

Bananas
Almond Milk
Greek Yogurt
Chia Seeds
Raw Honey
Pure Vanilla Extract
Cinnamon
Hemp Seed
Goji Berries (optional)
Sweet Potatoes
Eggs
Garlic Powder
Sea Salt
Paprika
Cayenne Pepper
Black Pepper
Quinoa
Spinach
Ground Turkey
Ground Chicken
Tomatoes
Olive Oil
Cucumber
Balsamic Vinegar
Almonds
Avocado
Onions
Mushrooms
Broccoli
Raspberries
Blueberries
Peaches
Grapefruit
Grapes

BANANA &
CHIA SEED
PUDDING
1/2 banana (mashed)
1/2 c almond milk
1/2 cup greek yogurt
1/8 cup chia seeds
1/2 tbsp raw honey
1/2 tsp vanilla

BAKED
SWEET POTATO
FRIES

1. Mix all ingredients well

sweet potatoes
3 egg whites

2. Pour into containers

garlic powder

3. Refrigerate for a few

hours.

himalayan salt
paprika

4. Decorate with banana

slices, cinammon and hemp
seed

cayenne pepper
black pepper

1. Preheat oven to 425 F.

2. Slice sweet potatoes into 1/2-inch long slices, then 1/2-inch wide strips
3. Dip into egg whites and place on a prepared baking sheet, in a single
layer.
4. Sprinkle with garlic powder, sea salt, paprika, black pepper and cayenne
pepper.
5. Bake for 45 minutes, or until fries are golden and crispy.

QUINOA &
GROUND TURKEY
Spinach Salad
1/2 cup ground turkey (cooked)
1/4 cup quinoa (cooked)
spinach
1/2 avocado
tomatoes
olive oil

1. Cook quinoa and ground

turkey, and set aside to cool.
2. Prepare spinach,
tomatoes, cucumber, 1/4
avocado.
3. Plate.
4. Spoon quinoa and
cubed chicken onto salad
and garnish with the other
1/4 avocado sliced into 4,
pumpkin seeds, and chopped
almonds.
5. 2 tbsp balsamic reduction
comes on the side.

ground turkey/beef/chicken
onions (sliced)
mushrooms (diced)

DINNER

in a pinch

broccoli
olive oil
garlic powder
black pepper
cayenne pepper

1. Slice onions and dice mushrooms.

2. On medium heat, pour 1 tsp olive
oil, and place onions, mushrooms,
and turkey into a pot. Season with
garlic powder, black pepper and
cayenne pepper to taste.
3. Cook until turkey is completely
brown, and mushrooms and onions
are translucent.
4. Steam or boil broccoli.
5. Plate.

POACHED EGGS
& FRUIT SALAD

1. Fill a saucepan with a few

inches of water. Heat the water
on high, until it reaches a
simmer, and bubbles just start
to appear at the bottom.
2. Working with the eggs one
at a time, crack the egg into a
small bowl or cup.
3. Gently slip the egg into the
water. Make sure that if you
are poaching multiple eggs in
the pan, keep some distance
between them.

Fruit Salad
raspberries
blueberries
kiwi
grapefruit
grapes
banana

4. Cover the pan. (Some

people use mason jar rings in
the pan to prevent the eggs
from spreading too much. Just
slip the raw egg into the water
over the mason jar ring and let
it settle)

Poached Eggs
3 eggs

5. Turn off the heat and cover

the pan. Set a timer for 4-5
minutes. When finished,
the egg whites should be
completely cooked, but the
yolks still runny (NOTE: the
timing depends on the size of
the eggs, so adjust accordingly)
6. Gently lift the poached eggs
out of the pan with a slotted
spoon and plate.

WEEK
FOUR

EGG-RYTHING

but the kitchen

sink...

Cayenne Pepper
Tahini
Paprika
Sea Salt & Pepper
Coconut Oil

Week Four

INGREDIENTS

Olive Oil
Garlic Cloves
Quinoa
Red Chilli Flakes
Spinach
Eggs

Morning
BEET-OX

the

BEST
SALAD

Lentils
Mushrooms
Shallots
Asparagus
Cherry Tomatoes
Lemons
Avocados
Beet
Apple
Cucumber

baked

EGGPLANT

MUSHROOMS
& ASPARAGUS

Chicken Breast

Autumn

LENTILS

Vine Tomatoes
Eggplant
Feta Cheese
Dried Basil
Dried Oregano

1. In a small frying pan, heat

coconut oil until melted.
2. Place chopped
mushrooms, shallot,
asparagus, cherry tomatoes,
and spinach in a pan and
saut until soft and fragrant.
3. Crack eggs in the pan, and
cook on medium until the
whites are fully set and the
yolks have thickened, but are
not hard.
4. Season with salt, pepper,
paprika and cayenne.
5. Garnish with 1/4-1/2
avocado and shredded
spinach.

EGG-RYTHING
BUT THE
KITCHEN SINK
4 eggs (2 full eggs, 2 egg whites)
mushrooms
shallot
asparagus
cherry tomatoes
spinach
avocado
cayenne pepper
paprika
salt & pepper
coconut oil

MORNING
BEET-OX

cucumber
cherry tomato
avocado
shallot
chicken breast
tahini
salt
pepper
lemon juice

THE
BEST
SALAD
1. Wash all vegetables.

1/2 cup spinach

1/2 avocado
1 beet
1 apple
1 lemon
water

2. Finely chop cucumber, cherry

tomato, shallot and avocado and
place in bowl.
3. Cube chicken breast to a medium
size and place on top of veggies.
4. Squeeze juice of 1/2 lemon on top.
Season with salt and pepper to taste
5. Mix tahini with equal parts water.

BLEND!

6. Either pour dressing on top, or

serve on side.

MUSHROOMS & ASPARAGUS

1. Preheat oven to 425 F. Clean mushrooms & asparagus.

BAKED EGGPLANT
with OVEN-ROASTED
MUSHROOMS &
ASPARAGUS

eggplant
tomatoes
crumbled feta cheese
dried basil
dried oregano
juice of 1/2 lemon
1/2 tbs extra virgin olive oil
assorted mushrooms
2 bunches asparagus

2. Break woody ends off asparagus, then cleanly cut all ends
off. Cut the remaining pieces in half. Chop mushrooms into
large bite-size pieces.
3. Place asparagus and mushrooms in glass baking dish and
drizzle with olive oil, and sprinkle with sea salt and pepper.
4. Place in oven for 25 minutes, or until asparagus is bright
green and tender, and mushrooms are wilted.

BAKED EGGPLANT, TOMATO

& FETA CHEESE ROUNDS
1. Preheat oven to 350/375F. Cut eggplant into 1/2-inch thick rounds. Cut
the tomatoes into 1/4-inch thick rounds, crosswise.
2. In a food processor, blend most of the basil and 2 garlic cloves.
3. Prepare a baking sheet, lightly oiling it to prevent the eggplant from
sticking. Arrange eggplant rounds on the baking sheet.
4. Brush olive oil on top of each eggplant slice, sprinkle a little bit of dried
oregano and basil, and place tomato slice on top, again brushing with
olive oil. Sprinkle with salt & pepper, and generously sprinkle goat cheese.
5. Drizzle a little bit of olive oil on top and bake for 30 minutes.

1 cup lentils
3 cups water
3 tbsp olive oil
3 minced garlic cloves
1.5 cups chopped tomatoes
1 tsp sea salt
1/4 tsp red chilli flakes
2 handfuls shredded baby spinach
juice of 1/2 lemon

AUTUMN
LENTILS

1. Rinse lentils. Place lentils and water in a large saucepan.

Bring water to a full boil, then lower the heat to medium and
cook, covered, until soft.
2. Reduce heat to low. Stir in olive oil, garlic, chopped
tomatoes, sea salt, and chilli flakes. Cover the pot, and
simmer for 10 to 15 minutes, stirring occasionally.
3. Add spinach and cook until spinach is wilted. Add lemon
juice.
4. Remove from heat. Serve with quinoa.

WEEK
FIVE
Oven Roasted
Sweet & Spicy

ACORN
SQUASH

Pumpkin

OATMEAL

PUMPKIN
SOUP

gourmet
PUMPKIN
muffins

PUMPKIN

&PB

dog treats

Week Five

INGREDIENTS

1 Acorn Squash
Coconut Sugar
Spanish Onion
1 Large Pumpkin
Chicken/ Vegetable Stock
Nutmeg
Non-Fat Yogurt
Pure Vanilla Extract
Eggs
Pumpkin P ie Spice
Oats
Dark Chocolate Chips
Goji Berries
Natural Peanut Butter
Olive Oil
Sea Salt
Black Pepper
Cayenne Pepper
Cumin
Baking Soda
Baking Powder
Cinnamon
Flax Seeds
Chia Seeds
Raw Almonds
Unsweetened Coconut
Pumpkin Seeds

PUMPKIN
OATMEAL
1/4 tsp pumpkin pie spice
1/4 cup oat flour
1/2 tsp ground flax seed
1 tbsp raw almonds
1/2 tsp chia seeds
1/2 tsp unsweetened coconut
1 tsp goji berries
1 tsp pumpkin seeds
1/2 tbsp dark chocolate chips

1 medium acorn squash

1 tbsp olive oil
sea salt

1 cup pumpkin puree

1 tsp cinnamon

OVEN-ROASTED
SWEET & SPICY
ACORN SQUASH

1. Simmer pumpkin puree, oat

flour, flax seed and cinnamon
on low until hot.
2. Place in a bowl and garnish
with pumpkin pie spice,
raw almonds, chia seeds,
unsweetened coconut, goji
berries, pumpkin seeds &
chocolate chips.

freshly ground black pepper

2 tsp coconut sugar
1/4 tsp cayenne pepper

1. Preheat oven to 400 F.

Arrange a rack in the middle of
the oven.
2. Cut the squash in half
lengthwise. Scrape out the
seeds.
3. Cut a small slice off of the
bottom of each half to allow the
squash bowls to sit upright.
4. Place the squash bowls in a
glass baking dish. Using your
fingers, goat the flesh of each
half with olive oil, then season
with salt and pepper. Sprinkle 1
tsp coconut sugar in each bowl,
as well as a pinch of cayenne
pepper.
5. Roast until golden brown
and fork-tender. The middle of
the squash should be slightly
pooling with melted coconut
sugar, about 45 minutes to 1
hour.

1 large spanish onion, finely chopped

1 lb pumpkin, skinned and chopped into small cubes.
1 tbsp olive oil
700 ml chicken/vegetable stock (sodium free)
cumin
nutmeg
salt & pepper
non-fat yogurt

1. In a large pot, heat 1 tbsp olive

oil. Place chopped onion in the pot
and cook for 5 minutes.
2. Place pumpkin in the pot
and cook for 8-10 minutes, until
softening and starting to turn
golden brown.
3. Pour 700 ml chicken or vegetable
stock into the pot. Bring to a simmer
for 10 minutes. Season with salt,
pepper, 1 1/2 tsp cumin and 1/4 tsp
nutmeg.
4. Add non-fat plain yogurt, stir and
simmer for 5 minutes.
5. Turn off heat and blend with an
immersion blender.
6. Serve with pumpkin seeds, salt &
pepper and a dash of cumin.

PUMPKIN
SOUP

PUMPKIN
MUFFINS
1 cup pumpkin puree
2 tbsp raw honey
2 tbsp coconut sugar
1 tsp vanilla extract

1. Preheat oven to 350F. Lightly oil

muffin tin.
2. Combine pumpkin puree, honey,
brown sugar, vanilla and egg in a bowl.
Mix well.
3. In another bowl, stir together salt,
baking powder, cinnamon, baking
soda, nutmeg, pumpkin pie spice
(optional), chia seeds, flax seeds, and
oat flour.
4. Add the dry to the wet and mix
until just combined.

1 egg

5. Stir in chocolate chips.

1/4 tsp salt

6. Separate the mixture among a

muffin tray and place a few extra
chocolate chips on top, as well as a
few chia seeds.

1 tbsp chia seeds

1 tsp flax seeds
1/2 tsp baking soda
1/4 tsp baking powder
1 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp pumpkin pie spice
1 cup oat flour (blended oats - note: measure oat flour after blending)
1/2 cup dark chocolate chips

7. Bake for 16-18 minutes (These

muffins are super delicious when
slightly under-baked)
8. Remove from oven and allow to
cool and then remove from muffin tin.

GOURMET
PUMPKIN & PB
DOG TREATS

1. Preheat oven to 350 F.

Line a cookie sheet with
parchment paper.
2. In a large mixing bowl, stir
together the peanut butter
and pumpkin. Stir in the
flour slowly until the dough
is no longer sticky.
3. Roll out the dough
between two sheets of
parchment paper to 1/4
thick. Use a cookie cutter to
cut through the dough, then
place on the prepared sheet.
4. Bake for 8-10 minutes. Let
cool completely.
5. Store in an airtight
container.

1/2 cup natural peanut butter

1 cup pumpkin puree
1 3/4 cup oat flour

WEEK
SIX
Collard Green
WRAP

HOLE-IN-ONE

breakfast

SUNSHINE
SALAD

curry

SWEET

POTATO

CHIPS

HIIT

cookies

Week Six

INGREDIENTS

Sea Salt & Black Pepper

Olive Oil
Sunflower Seeds
Balsamic Reduction
Curry Powder
Tumeric
Cumin
Garlic Powder
Coconut Oil
Coconut Sugar
Honey
Vanilla
Baking Powder
Baking Soda
Cinnamon
Flax Seeds
Chia Seeds
Raw Almonds
Pumpkin Seeds
Sunflower Seeds
Raisins
Unsweetened Coconut
Ezekiel Bread
Avocado
Eggs
Collard Greens
Hummus
Tuna
Beets
Shallots
Arugula
Cherry Tomatoes
Cucumber
Golden Beets
Ginger
Sweet Potatoes
Molasses
Almond Milk
Rolled oats
Walnuts
Pecans
Dark Chocolate Chips

HOLE-IN-ONE
BREAKFAST

1. Turn oven to broil

2. Place Ezekiel bread
directly on oven rack.
Monitor until hot and
toasted.
3. Cut 1/2 avocado. Slice and
smush/spread across toast.
4. Fry egg until yolk is set,
place on top of avocado.
5. Sprinkle with Himalayan
salt and pepper.

1 slice ezekiel bread

1/2 avocado
1 egg
sea salt
black pepper
olive oil

COLLARD GREEN
WRAP
collard greens
hummus (check out my recipe)
tuna
shredded beets
shallots
avocado
arugula
tomato

1. Wash collard greens, cut off

stem, and de-vein leaf.
2. Place collard greens in freezer
for 1 hour.
3. Prepare hummus, tuna, beets,
shallots, avocado, arugula and
tomato.
4. Place ingredients on frozen
collard green wrap.
5. Roll & serve.

sea salt

cumin

arugula & super green mix

black pepper

garlic

cherry tomatoes

curry powder

olive oil

tumeric

sweet potatoes

cucumber
shaved golden beets

ginger

sunflower seeds
balsamic reduction

SUNSHINE
SALAD
1. Shred greens.
2. Cut cucumber, tomatoes
and grate golden beets.
3. Spread ingredients over
greens and place sunflower
seeds on top.
4. Drizzle with balsamic
reduction.
5. Serve.

C U R R Y

SWEET

POTATO
C

1. Using a mandolin, thinly slice sweet

potatoes.
2. Using an olive-oil mister, spray with olive oil.
3. Sprinkle with spice mixture.
4. Bake at 425 for 15 minutes, on each side.
Note: You can also use a dehydrator if you want to go the raw route.

HIIT
COOKIES
Wet Ingredients
1/2 cup coconut oil
1/2 cup coconut sugar
1/4 cup raw honey
1/4 cup molasses (or add an extra
1/4 cup raw honey)
1 egg
1/3 cup almond milk
4 tsp vanilla

Dry Ingredients
1 1/4 cup oat flour
1/2 tsp sea salt
3/4 tsp baking powder
1/4 tsp baking soda
1/2 tsp cinnamon
1 tbsp flax seed
4 tbsp chia seeds
1 cup large flake rolled oats

1. Preheat your oven to 375 F.

2. Melt your coconut oil in the
microwave and let it cool to
room temperature.
3. Add the coconut sugar,
honey and molasses to the
coconut oil and mix.
4. Whisk in the egg and add
the almond and vanilla extract.
Mix.
5. Add the dry ingredients
(oat flour, salt, baking powder,
baking soda, cinnamon, flax,
chia and oats) to the wet
ingredient mixture.
6. Mix to combine evenly.

Extras
1/3 crushed almonds
1/3 cup walnuts, crushed
1/3 cup pecans, crushed.
4 tbsp pumpkin seeds

4 tbsp sunflower seeds

1/2 cup raisins
1/2 cup unsweetened coconut
3/4 cup dark chocolate chips

7. Add all your extra

ingredients (almonds, walnuts,
pecans, coconut, raisins,
pumpkin seeds, sunflower
seeds, and chocolate) to the
mixture. Mix. Let sit for 30
minutes so mixture can absorb
the extra liquid.
8. Using an ice cream scoop,
scoop balls of the batter onto
your baking sheet. Keep in
mind these cookies spread so
give them each a lot of space.
9. Using a water-dipped fork,
squish down your cookies until
they are 1/2 inch thick.
10. Bake cookies for 15
20 minutes, until the batter
no longer looks wet on top
and the bottom is slightly
golden.

WEEK
SEVEN

SHAKASHUKA

BEET

black bean
BROWNIES

OH-SHE-GLOWS

ZUCCHINI
lasagna

CHIPS

KALE SALAD

Week Seven

INGREDIENTS

Cumin
Sea Salt & Pepper
Turmeric
Cayenne Pepper
Garlic Cloves
Nutritional Yeast
Grape Tomatoes
Raisins
Goji Berries
Eggs
Shallots
Grapeseed Oil
Cocoa Powder
Pure Vanilla
Olive Oil
3 Large Tomatoes
Yellow Onion
Sweet Onion
Spanish Onion
Red Onion
Fresh Rosemary
Carrots
English Cucumber
Kale
Fresh Basil
Golden & Red Beets
Red Pepper
2 Lemons
3 Large Zucchini
Tomato Paste
2 Cans of Crushed Tomatoes
(28oz)(San Marzano are best,
but you have to crush them
yourself )
Zaatar

SHAKSHUKA
5 eggs
2 large tomatoes, roughly chopped
1 shallot, minced
5 cloves garlic, thinly sliced
1/2 yellow onion, chopped
1/2 red pepper, chopped
1/2 tsp coconut sugar
1 tbsp tomato paste
1 28oz can crushed tomatoes
1 tbsp zaatar
1 tbsp paprika
1 tbsp tumeric
1 tbsp herbes de provence
pinch of cayenne pepper to taste
1/2 tsp cumin
3 tbsp olive oil
salt & pepper to taste
Optional:
Goat cheese, feta cheese
or fresh shaved parmesean

1. In a large pan, saut garlic and shallot in olive oil for 2

minutes.
2. Add tomato paste, cayenne pepper, zaatar, and the other
spices. Stir together into a paste, and saut for another few
minutes, until the shallots have softened and the spices have
darkened.
3. Add the peppers and cook for 3 minutes, then add the
chopped yellow onion.
4. Add the chopped tomatoes, and saut until the mixture
begins to brown and stick to the bottom of the pan. Add the
can of crushed tomatoes and use a wooden spoon to loosen
the caramelized bits from the bottom of the pan.
5. Season with salt and pepper.
6. Stir occasionally for 25 minutes, and adjust the heat to
maintain a simmer.
7. Using a spoon to create a small crater in the sauce, crack an
egg into the hole. Repeat for the other 2 eggs, equally spaced
in the pan. Turn the heat to low and cover the pan.
8. Cook for about 7 minutes, or until the egg white is cooked
but the yolk is still runny.
9. Remove from the heat and season each egg with a little bit
of salt, pepper and garnish with your choice of cheese and
shredded spinach.
10. Serve family-style with a whole wheat pita.

1 bunch beets, rinsed and scrubbed

BEET CHIPS

olive oil
sea salt & black pepper
fresh rosemary, roughly chopped

BLACK BEAN
BROWNIES
1. Preheat oven to 350 F.

1. preheat oven to 375 . Place an oven rack In the middle of the

oven.
F

2. Using a mandolin, thinly slice beets. They should curl a little

when cut.
3. In a single layer, place beets on prepared baking sheet, and
spray or very lightly drizzle with olive oil. Add a pinch of salt
and rosemary.
4. Bake for 15-20 minutes or until crispy and slightly brown. Be
sure to watch closely past the 15-minute mark, as they can burn
quickly.
5. Remove from oven, let cool, and serve.

2. Lightly grease an
8x8 square baking pan.
Combine black beans,
eggs, oil, cocoa powder,
salt, sugar & vanilla and
combine in blender to
combine thoroughly. Pour
the mixture into the baking
dish.
3. Sprinkle chocolate chips
over the top of the mixture
(optional)
4. Bake for approximately
30 minutes, or until the top
is dry and the edges begin
to pull away from the sides
of the pan.

1 15oz can black beans, rinsed and drained

3 eggs
3 tbsp grapeseed oil
1/4 cup cocoa powder
pinch of salt
1 tsp pure vanilla extract
3/4 cup coconut sugar
1/4 cup dark chocolate chips (optional)

OH-SHE-GLOWS
kale salad

1. Chop vegetables and mix in a

large mixing bowl. Save hemp seed
& chopped walnuts for garnishing the
salad.
2. Mix all ingredients for Lemon-Tahini
Dressing and mix in a food processor
until smooth.
3. Remove the stems from kale and
chop into bite sized pieces. Wash and
dry kale leaves.

Salad Ingredients
1/2 large bunch of kale
1 finely chopped red onion
1/2 red bell pepper
1/2 - 3/4 cup chopped carrots
1 english cucumber
1 avocado
1 1/4 cup chopped grape tomatoes
1/4 cup raisins
1/4 cup goji berries
1/4 cup hemp seed
1/3 cup chopped walnuts

Lemon-Tahini Dressing
1/4 cup tahini
3 garlic cloves
1/2 cup fresh lemon juice (2 lemons)
3 tbsp extra virgin olive oil
1 tsp sea salt & freshly ground
pepper, or to taste
3 tbsp water
1/4 cup nutritional yeast

4. Mix the vegetables, kale leaves, and

3/4 - 1 cup dressing in a large bowl
until fully combined.
5. Place the salad in fridge to
marinate for 15 minutes. Serve.

Pasta Sauce
1. In a large pan, saut
chopped sweet onion until
golden brown.

ZUCCHINI
LASAGNA

2. Add in garlic and cook

until fragrant. Stir in crushed
tomatoes, fresh basil, and
mixed herbs.
3. Cook for 15-20 minutes
until slightly thickened.

1. Cook beef in a pot with

the chopped onion and garlic
cloves. Season with salt &
pepper.
2. When finished cooking,
drain to remove the fat.
3. Pour in pasta sauce and
simmer on low for at least 30
minutes, allowing the sauce to
thicken. Preheat oven to 375 F.

4. Using a mandolin, slice zucchini, lightly salt and set aside. Blot
zucchini to soak up any liquid it has sweat out.
1 lb extra lean ground beef
3 large zucchini, sliced
1 spanish onion (finely chopped)
3 cloves garlic (finely chopped)
3 1/2 cups pasta sauce (see below)
2 cups shredded low fat mozzarella cheese
Pasta Sauce
1/4 cup fresh parmesan cheese
2 tbsp olive oil
1 large egg
3 cloves garlic, minced
Sea salt & pepper to taste
1 small sweet onion
fresh basil
1 28-oz can crushed tomatoes
2 tbsp mixed herbs (parsley, basil, rosemary, oregano 1/2 tbsp each)
sea salt & pepper to taste

5. Grill zucchini for 2 minutes on each side.

6. Mix parmesan cheese and egg in a small bowl.
7. Using a casserole dish, spread some sauce on the bottom of the
dish. Layer zucchini to cover. Place some cheese mixture on top,
followed by the mozzarella cheese. Repeat until you have used up
your ingredients and have many layers.
8. Top with extra sauce and mozzarella. Cover with tinfoil and
bake for 45 minutes, then remove tinfoil and bake for 15 more
minutes.
10. Serve.

WEEK
EIGHT

CINNAMON
APPLE chips

WASABITUNA
cucumber
submarines

BROCCOLI
SALAD

roast

CHICKEN
BREASTwith

ROOT VEGETABLES

cedar plank

SALMON

Week Eight

INGREDIENTS

Cinnamon
Coconut Sugar
Sea Salt & Pepper
Red Chilli Flakes
Shallots
Eggs
Lemon
2 English Cucumbers
Carrots
Red Onion
Cedar Board
3 Apples
Celery
Cider Vinegar
Broccoli
Garlic
2 Sweet Potatoes
Sweet Onion
4 Chicken Breasts
Parsley
Trout Fillet
Renees Low Fat Poppyseed
Dressing
1 tin of Mandarin Oranges
2 tins of Tuna
Wasabi Powder
Extra-Light Olive Oil

3 fresh apples
2 tbsp ground cinnamon
2 tsp coconut sugar

CINNAMON
APPLE CHIPS

1. Preheat oven to 225 F. Line

two large baking sheets with
parchment paper.
2. Slice apples using a
mandolin.
3. Spread them in a single
layer on top of the parchment
paper and sprinkle with the
cinnamon and coconut sugar
mixture.
4. Bake for 60 minutes.
5. Turn the chips over, sprinkle
with more of the cinnamon/
coconut sugar mixture.
6. Bake for another 60
minutes, or until lightly
browned.
7. Store in an airtight
container.

Tools

OPEN-FACED
TUNA SUBMARINES
2 english cucumbers
2 cans white tuna
2 shallots, chopped
1/4 cup home-made light mayo (see opposite page)

immersion blender

1 large egg

tall, narrow glass jar

juice of 1/2 lemon

1/4 tsp himalayan sea salt
1 cup extra light tasting olive oil

homemade
MAYONNAISE
1. Add all the ingredients to your jar. The egg should
be settled at the bottom of the jar, underneath the oil.

1. Cut the ends of the English cucumbers off. Discard.

2. Cut English cucumbers in half widthwise and then again
lengthwise. You should now have 8 pieces.
3. Using a sharp knife, slice off a small portion of the back (round
side) of the cucumber, and make 2 cuts to the inside of the English
cucumber, a V to get rid of the seeds inside.
4. Mix your white tuna with your mayo and chopped shallot and
spoon into your cucumber submarines. Garnish with red chili flakes.
5. Place into a Tupperware container to store safely until lunch.

2. Insert your immersion blender and push it all the way

down to the bottom of the jar.
3. Push the power button and dont move the blender
for 20 seconds: the oil will start to emulsify with the
other ingredients and make a creamy concoction
appear in the jar.
4. Move your blender around to make sure that the oil
is well incorporated.
5. Store in the refrigerator in an airtight container for
up to 2 weeks.

BROCCOLI
SALAD
1/2 cup celery, chopped
1/4 carrots, chopped
1/4 cup red onion, chopped
1/2 cup home made light mayonnaise
1 tsp coconut sugar
2 tbsp apple cider vinegar
3 cups broccoli florets, chopped
1/4 cup shredded light cheddar cheese.

1. Mix mayonnaise, sugar &

vinegar.
2. Add remaining ingredients
& refrigerate.

1. Preheat oven to 375F.

ROASTED CHICKEN
WITH ROOT
VEGETABLES
8 garlic cloves (smashed, ends removed)
2 medium sweet potatoes (leave the skin on, cubed)
2 carrots (halved and quartered lengthwise, then cut into thirds)
1 onion, cut into wedges
4 chicken breasts, skinless & boneless
1/2 tsp each salt & pepper
1/2 tsp red chili flakes
1 handful fresh parsley leaves, chopped

1. Spread 1 tbsp olive oil on the

bottom of a large glass baking dish
and set aside.
2. Combine garlic, sweet potatoes,
carrots & onion in a large bowl.
3. Drizzle with olive oil and toss well,
ensuring that the vegetables are
lightly coated with oil.
4. Place chicken breasts on the
bottom of the baking dish. Sprinkle
the top of the chicken with salt &
pepper, as well as chili flakes and
parsley. Surround the chicken with
the vegetables and cover the dish with
aluminum foil.
5. Cook covered for 30 minutes, then
uncover and cook for 15-18 minutes.
6. Remove from oven and let rest for
5 minutes.
7. Serve hot.

large steelhead trout fillet (skin removed if possible)

1 bottle of renees low fat poppy seed dressing
1 tin of mandarin oranges
cedar wood plank

CEDAR PLANK
SALMON

1. Soak the cedar wood plank in cold water overnight.

2. Preheat oven to 425 F.
3. Line the baking pan with parchment paper with the ends
extending over the edges. Place the board on top of the paper
and then the salmon on the plank.
4. Pour a small bottle of light Poppy Seed dressing (for a whole
fillet) oven the whole trout.
5. Pour the juice of the mandarin oranges along the side of the
pan (dont pour the juice over the fish or it will wash away the
dressing).
6. Spread the mandarin oranges over the fish. Let marinate for
30 minutes,
7. Bake for 25-30 minutes depending on the size of the fish (I like
to cook the fish until the sauce is bubbling and it is slightly brown
on top).
Note: This recipe can also be made earlier in the day, or the day
before and reheated (remember to cover it with tinfoil before
placing it in the oven).

WEEK
NINE
BREAKFAST
PARFAIT

egg

NOT-MUFFINS

maple-cashew

BREAKFAST

QUINOA

BEEF&
BROCCOLI
TURKEY
BOWL
BURGERS

Week Nine

INGREDIENTS

Sea Salt & Black Pepper

Grapeseed Oil
Olive Oil
Light Cheddar Cheese
Goji Berries
Chia Seeds
Almonds
Sunflower Seeds
Unsweetened Coconut
Vanilla
Coconut Oil
Panko
Long-Grain Rice
Broccoli
Blueberries
Original Almond Milk
Maple Syrup
Quinoa (tricolour)
Pecans
Shallots
Tomatoes
Red Pepper
Spinach
Chicken Breasts
Eggs
Greek Yogurt
Berries
Rolled Oats
Raw Honey
Ground Turkey
Sweet Onions
Sundried Tomatoes
Light Feta Cheese
Keens Hot Mustard
Low-Sodium Soya Sauce
Hoisin Sauce
Konjac Flour
Sirloin Steak (strips)
Red Onion
Carrots
Dark Sesame Oil
Green Onion

1. Preheat your oven to 350 F.

Lightly grease muffin tins with
either coconut or olive oil.
2. Add vegetables and cheese (if
you choose). Pour egg mixture
on top.
3. Place muffin pan on the
center of a preheated oven and
bake for 20-25 minutes or until
muffins are golden brown, puffy
and the eggs are set.
4. Let muffins cool for one
minute before loosening with a
knife & removing from muffin
pan.

EGG
NOT-MUFFINS

shallots, thinly chopped

tomatoes, chopped
light cheddar cheese, shredded
red pepper, chopped
shredded spinach
protein of your choice (chicken, turkey)
12 eggs (6 yolks, 12 whites)
freshly ground black pepper

BREAKFAST
PARFAIT
greek yogurt

homemade
HEALTHY GRANOLA

berries of your choice

homemade granola (see opposite page)
goji berries
chia seeds
raw honey
hemp hearts

2 cups raw, rolled oats

1/2 cup raw nuts, chopped (pecans & almonds)
1/4 cup raw seeds (sunflower & pumpkin)
2-3 tbsp raw honey
2 tbsp virgin coconut oil (melted)

1. On the bottom of
your jar, place some
granola. Cover with
a layer of berries,
and then a layer of
Greek Yogurt.
2. In the middle of
your parfait, layer
with some goji
berries, chia seeds,
and drizzle 1/2 tsp
raw honey. Add
another layer of
Greek Yogurt.
3. Garnish with
some granola,
berries & chia seeds.

1/2 tsp pure vanilla extract

1 large pinch sea salt
1/4 cup unsweetened coconut

1. Preheat oven to 300 F.

2. Combine all ingredients in a mixing bowl and use
your hands to mix well.
3. Spread the mixture in a thin, even layer on a baking
sheet.
4. Bake for 10 minutes, until very lightly toasted.
Cool before serving or storing. Can be kept in an
airtight container for up to 2 weeks.

MAPLE-CASHEW
QUINOA
1. Bring milk to a boil in
a small saucepan. Add
quinoa and reduce heat to
low, and simmer, covered,
until 3/4 of the milk
has been absorbed (15
minutes).
2. Stir in maple syrup,
chia seeds, sea salt and
cinnamon. Cook covered,
until almost all the milk
has been absorbed.
3. Stir in blueberries
and nuts and cook until
heated.
4. Serve with additional
almond milk, maple syrup,
cinnamon or blueberries.

1 cups original cashew milk

1/2 cup quinoa
1 tbsp maple syrup
1/2 tbsp chia seeds

TURKEY
BURGERS

pinch of sea salt

1 lb lean ground turkey

1/4 tsp cinnamon

2 sweet onions (caramelized)

1/2 cup fresh blueberries

handful of chopped pecans

sundried tomatoes
1/4 cup julienned spinach
1/4 cup light feta cheese
keens hot mustard

1. Thinly slice sweet onion,

caramelize.
2. Mix together 1/4 cup
caramelized onion, chopped
sundried tomatoes, spinach,
panko, and feta.
3. Form into small burgers.
4. BBQ until cooked through,
or pan-cook in a little bit of
olive oil over medium-high
until both sides are golden and
slightly crusted, then reduce to
medium-low, cover & cook until
no longer pink in the middle.
5. Serve with extra caramelized
onion on top, and hot mustard

1. Cook rice according to the package

directions.

BEEF & BROCCOLI

buddha bowl
long grain rice
1/4 cup low sodium soya sauce
1 tbsp hoisin sauce
1/4 tsp konjac flour
1 boneless sirloin steak, cut into strips
2 tsp grapeseed oil
2 cups broccoli florets
1 cup vertically sliced red onion
1 cup chopped carrot
1/2 cup water
2 tsp dark sesame oil
1/3 cup sliced green onion

2. Combine soya sauce, konjac flour and

hoisin in a medium bowl. Add beef, toss to
coat. Remove beef, reserving marinade.
3. Add oil to pan; swirl to coat. Add
beef to the pan and cook until browned,
stirring occasionally.
4. Remove beef from pan. Add broccoli,
red onion, carrot, water, and sesame oil
to pan, and cook until broccoli is crisptender, approximately 4 minutes. Add
marinade to pan and bring to a boil.
5. Add beef to the pan, and cook until
thoroughly heated.
6. Serve over rice & sprinkle with green
onions.

WEEK
TEN
swedish

HASSELBECK
POTATOES

sweet & spicy

SALMON with

SAUTED GAI-LAN

quick & easy

BURRITO
BOWL

cauliflower

MARGHERITA
PIZZA

dark chocolate

BERRY-AVOCADO

MOUSSE

Week Ten

INGREDIENTS

Dried Basil
Dried Oregano
Garlic Powder
Red Pepper Flakes
Sea Salt
Fresh Ground Black Pepper
Light Shredded Mozzarella
Wild Rice
Jalapeno Pepper
Olive Oil
Paprika
Raw Honey
Maple Syrup
Lemon Juice
Kikkoman Less-Sodium
Teriyaki Marinade & Sauce
Shallots
Garlic
Cocoa Powder
Vanilla
Berries
1 Small Cauliflower
Parmesean Cheese
Eggs
P izza Sauce
Corn
Black Beans
Romaine Lettuce
Green Pepper
Salsa
Cottage Cheese
3 Avocado
Lime
4 Yukon Gold Potatoes
Fresh Rosemary & Chives
Keens Hot Mustard
2 Salmon Fillets
1 Bunch Gai Lan
Unsweetened Almond Milk
Cinnamon

1/2 cup wild rice

1 cup corn
1 cup black beans
2 cups shredded romaine lettuce
1/2 green pepper, sliced
2 tbsp cilantro (optional, not included)
1 jalapeno pepper, minced
1/2 tbsp olive oil
1/4 tsp paprika
1/4 cup salsa
1/4 cup pureed cottage cheese
1 avocado, sliced
1 lime
steak, thinly sliced

quick&easy

BURRITO BOWL
1. Cook rice as per instructions.

2. In a pan, on medium temperature, heat

olive oil and saut steak until cooked
through. Remove from the pan.
3. Add green peppers and corn to the pan
and cook for 1 minute. Add black beans,
paprika and jalapeno pepper.
4. Cook for 5 minutes, stirring occasionally.
Add steak and reheat.
5. Remove from the heat and stir in cilantro
(optional) and the juice of 1 lime.
6. In a bowl, layer (starting from the
bottom):
1 cup shredded romaine lettuce
1/2 cup cooked wild rice
1 cup vegetable/ bean mix
steak
2 tbsp pureed cottage cheese
2 tbsp salsa
avocado slices.

SWEDISH
HASSELBECK
POTATOES

1. Preheat oven to 425 F.

2. Thinly slice potatoes (1/8-1/4 inch),
almost all the way through (should look
like an accordion)
3. Brush the entire potato with olive oil
and sprinkle sea salt & freshly ground
black pepper.

4 yukon gold potatoes

olive oil
sea salt
freshly ground black pepper
fresh chopped herbs (rosemary & chives)

4. Bake for 30 minutes, remove from

the oven, then brush the tops of the
potatoes once more with olive oil. Add
your choice of freshly chopped herbs.
5. Return to the oven and bake for 2030 more minutes.

CAULIFLOWER

MARGHERITA
PIZZA (10-12in)
1 small-medium head of cauliflower
pinch of sea salt
1/2 tsp dried basil (crush with mortar & pestle)
1/2 tsp dried oregano (crush with mortar & pestle)
fresh basil
1/2 tsp garlic powder
pinch of red pepper flakes
1/4 cup parmesean cheese
1/4 cup light shredded mozzarella cheese
1 egg
organic pizza sauce

1. Cut off the florets from a small head of

cauliflower. Wash and thoroughly dry.
2. Pulse in a food processor until the
cauliflower looks snow-like.

3. Place cauliflower snow in

a microwave-safe dish and
microwave for 4 minutes.
4. Pour cauliflower onto
a clean tea towel and let
cool for 3 minutes.
5. Once the cauliflower is
cool enough to touch, wrap
it up using the dishtowel
and wring it out. This
will help create a chewy,
crunchy crust instead of a
watery, crumbly, mess.
6. Place cauliflower in a
bowl (you should have
2-3 cups) and add 1/4 cup
parmesan cheese, a pinch
of sea salt, the crushed
basil and oregano, 1 tbsp
coconut flour (optional),
and the egg. Combine
using your hands.
7. Place a large baking
sheet in the oven and
preheat to 450 F. Place a
large piece of parchment
paper on the counter and
drizzle with olive oil to
create a non-stick surface.

8. Use your hands to

form the dough into a
round crush on your oiled
parchment paper.
9. Pat it down thoroughly
until it is tightly formed
together. You want it about
1/4 - 1/2 inch thick.
10. Slide your dough onto
your baking sheet in the
oven. Bake for 15 minutes,
carefully flip and bake
for 10 minutes, or until
it starts to turn golden
brown (crispy brown but
not burnt)
11. Add pizza sauce, light
mozzarella cheese, red
pepper flakes, and fresh
basil. Slide the parchment
paper back into the oven
and cook for 5-8 minutes,
until the cheese is melted,
bubbly and golden brown.
12. Remove from the oven
and allow it to cool for 2
minutes. Using a pizza
cutter, slice and serve.

sweet & spicy

TERIYAKI GLAZED
SALMON with
SAUTED GAI-LAN

1. In a medium size bowl, mix hot

mustard, honey, garlic powder, maple
syrup, lemon juice & teriyaki sauce until
well combined.
2. Place salmon fillets face down in
marinade and marinate for 30 minutes.
3. Set oven rack to about 8-inches from
the top. Preheat oven to 450F.
In a glass baking dish, place salmon fillets
face up and pour the marinade into the
dish.
4. Set a timer for 15 minutes, and place
the fish in the oven. Baste the marinade
over the fillets every 5 minutes.

1 tbsp keens hot mustard

1 tbsp raw honey
1/2 tsp garlic powder
1 tbsp 100% maple syrup
1 tbsp lemon juice
1/2 cup kikkoman less-sodium teriyaki marinade & sauce
2 6oz. salmon fillets
1 bunch gai-lan (chinese broccoli)
1-2 thinly sliced shallots
1 tbsp minced garlic
1 tbsp olive oil

5. While the salmon is cooking, heat oil

in a large pot and saut the garlic and
shallots until fragrant. Add the Gai-Lan
and cook covered on medium heat for
about 10-15 minutes, until dark green and
fork-tender.
6. When the timer goes off, open the
oven slightly and broil salmon for 5
minutes.
7. When plating, spoon a bit of the pan
juice over the salmon.

DARK CHOCOLATE

B E R R Y- A V O C A D O

PUDDING

1. Place almond milk,

avocados, cocoa powder,
maple syrup, vanilla,
cinnamon and salt into a
blender and puree until
smooth and creamy.
2. Spoon into jars and chill in
the fridge for 3-4 hours.
. Top each pudding with fresh
berries and serve.

1 cup unsweetened almond milk

2 ripe avocados, pitted and peeled
1/3 cup cocoa powder
1/2 cup pure maple syrup
2 tsp pure vanilla extract
1/4 tsp ground cinnamon
pinch of sea salt
berries (for garnish)

Note: The recipe works

best with ripe avocados that
havent browned. As well, it
tastes best the day it is made
as avocados oxidize causing
the flavor to change over time.

FOOD

FIT
TO
BE

B O DY RO C K .T V

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M I N O T A U R C R E A T I V E . C O M