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TA B L E O F C O N T E N T S
6ZUCCHINI ROLL UPS
8 S W E E T P O TAT O B U N S L I D E R S
ENTRES
SWEETS
LITE FARE
3 4 S W E E T P O TAT O C R U S T Q U I C H E
3 6 BU T T E R N U T S Q UA S H & R OA S T E D P I N E N U TS
3 8 P R OS C U IT TO & BAS I L BA K E D E G G S
4 0 B A K E D E G G & B A C O N S W E E T P O TAT O B O AT S
42CHIPS & SALSA
LITE FARE
4 4 A N T I PA S T O T O M AT O C U P S
4 6 AV O C A D O & S U N F L OW E R S E E D S
48PUMPKIN SEEDS
5 0 AV O C A D O D E V I L E D E G G S
5 2 P U M P K I N PA R S N I P M A S H
5 4 P I S TA C H I O B E E T S A L A D
56LEMON DILL CUCUMBER RADISH SALAD
DIPS/DRESSINGS
5 8 A R U G U L A P E S TO
60CLEAN RANCH DRESSING
62PICO de GALLO
6 4 C L E A N M AYO
66GUACAMOLE
68GARLIC AIOLI
70WHIPPED COCONUT CREAM
R
i
n
oll Up
i
h
c
c
s
Zu
INGREDIENTS
1 italian sausage
sea salt
1 zucchini
avocado oil
u
DIRECTIONS
Sliced zucchini into slices, 1 zucchini yields 3-4 slices.
Coat the slices in avocado oil & sea salt
Grill them until soft or bake them at 400 for apprx 5 min,
watch them close
ENTRE
to Bun Sl
a
t
o
P
t
i
e
d er
e
w
s
S
S W E E T P O TAT O B U N S L I D E R S
INGREDIENTS
large sweet potato (bigger and
guacamole
avocado oil
spinach
u
DIRECTIONS
Pick the largest sweet potato you can find, the rounder in
shape the better
ENTRE
r
i
m
h
S
p Sal
n
o
a
em
C
U
Z
INI GARLIC
H
C
INGREDIENTS
10 cooked shrimp
2 cups spinach
juice of 2 lemons
1 zuccini
sea salt
avocado oil
olive oil
u
DIRECTIONS
Marinate the shrimp in fresh squeezed juice of one lemon
& 1 tsp minced garlic for 2 hours in a ziploc bag,
refrigerate
do oil to cover the bottom of the pan & 1 tsp minced garlic
ENTRE
E
R N
A S A D A
t
a
o
t
P
o
t
Frie
e
e
s
Sw
C A R N E A S A D A S W E E T P O TAT O F R I E S
INGREDIENTS
1 sweet potato
sea salt
pico de gallo
guacamole
minced garlic
u
DIRECTIONS
Slice the sweet potato length wise into desired size for fries
Toss potatoes in 2 tblsp avocado oil and sea salt
Bake at 400 for 20 minutes
Flip fries and bake 20 more minutes
Switch dial to broil to crisp up (keep a close eye so they dont
burn)
While the fries are cooking, prepare the rest of the toppings.
(cook steak to desired wellness, pico de gallo, guacamole)
ENTRE
TUNA
p
e
p
r
e
B
P
o
o
a
c
ts
i
P
T U N A P I C O P E P P E R B O AT S
INGREDIENTS
1 can tuna
2 bell peppers
u
DIRECTIONS
Mix up tuna and fresh pico
Slice a pepper in half, remove seeds
Scoop tuna mixture into peppers
Salt & Pepper to taste
Makes 4 boats
ENTRE
D
c
i
l
r
Artich
a
G
ok
ven
es
OV E N R O A S T E D G A R L I C A R T I C H O K E S
INGREDIENTS
4 artichokes
sea salt
melted ghee
clean mayo
u
DIRECTIONS
Cut across the top of the artichokes removing all the pointed
edges of the leaves
Makes 4 artichokes
ENTRE
e
w
S
o
t
P
a
t
esto
o
P
t
e
S W E E T P O TAT O P E S T O P I Z Z A
INGREDIENTS
1 large sweet potato
fresh basil
avocado oil
artichoke hearts
bacon
spinach
u
DIRECTIONS
CRUST:
ENTRE
n
i
k
C
p
h
m
ili r
u
P
L
PUMPKIN CHILI
INGREDIENTS
1/2 onion
1 lb ground beef
u
DIRECTIONS
Chop onion and sautee in pan with oil
Once onions are translucent, add ground beef
After meat is throughly cooked, mix in tomato paste,
diced tomatoes, chili sauce, beef broth, sea salt and
pumpkin pie spice
Optional:
Clean out a large pumpkin, and add all ingredients into
the empty pumpkin
ENTRE
BAC ON
N
I
K
SO
P
M
UP
U
P
INGREDIENTS
15 oz canned pumpkin
u
DIRECTIONS
Over medium heat combine pumpkin, chicken broth, coconut milk
and spices
ENTRE
Fruit Pizza
INGREDIENTS
watermelon
mango
coconut
peaches
blueberries
banana
u
DIRECTIONS
Slice watermelon rounds 1 thick
Slice the rounds into quarters
Top with fresh fruit of your choice (see ingredients for ideas)
Makes 4 fruit pizzas
SWEETS
b
e
r
w
ries
a
r
t
S
q
C
C O
N U T
A
E
C R
S T R AW B E R R I E S A N D C O C O N U T C R E A M
INGREDIENTS
1 cup fresh sliced strawberries
u
DIRECTIONS
Slice fresh strawberries
Pour coconut cream on top
Makes 1 serving
SWEETS
OOOTHI
O
M
S
E
INGREDIENTS
1 mango
1 cup pineapple
u
DIRECTIONS
Blend all ingredients together
Makes 1 smoothie
SWEETS
n
C
o
o
m
c
a
o
n
nut
n
i
C
I L
L E
D
E
H
P E A C
INGREDIENTS
2 peaches
1 tsp cinnamon
coconut oil
u
DIRECTIONS
Slice fresh peaches in half, remove pit
Brush peaches with melted coconut oil
Heat grill on high and cook until golden brown
Top with fresh whipped coconut cream
Makes 4 peach halves
SWEETS
u
m
P
p
e
kin
r
u
P
O N
U T
M
A
E
C R
I P
INGREDIENTS
1 cup pumpkin puree
(canned)
1 tsp vanilla
1 ripe banana
u
DIRECTIONS
Blend all ingredients together
Refrigerate for at least 1 hour
Slice apples for dipping
Makes 2 cups
SWEETS
A T O
T
P O
T
S
U
C R
S W E E T P O TAT O C R U S T Q U I C H E
INGREDIENTS
one sweet potato
2 tbsp ghee
3 green onions
5 eggs
u
DIRECTIONS
Mince one sweet potato in a food processor
Combine with 2 tbsp ghee
Press into pie pan bake at 450 for 20 min until golden brown
While the crust is baking, mix all other ingredients together
Pour mixture into baked sweet potato crust and bake at 350 for 30
minutes
Makes 1 quiche
B R E A K FA S T
&
t
u
S
n
q
r
e
uash
t
t
u
AS
TED
U
N
PINE
S with bacon
INGREDIENTS
2 cups cubed butternut squash
2 slices prosciutto
u
DIRECTIONS
Combine cubed butternut squash and diced prosciutto
Toss in avocado oil & salt and pepper
Spread all the ingredients out on a baking sheet and roast at 400
for 15 min
Add Pine nuts onto the baking sheet and roast all ingredients
together for 10 more min
B R E A K FA S T
o
t
t
&
i
u
B
c
s
a
o
sil
r
P
BAKED
EGGS
P R OS C U IT TO & BAS I L BA K E D E G G S
INGREDIENTS
2 slices prosciutto
2 eggs
u
DIRECTIONS
Slice prosciutto into 1 strips
Wrap 2 slices of prosciutto around the inside of a cupcake tin cup
Crack a whole egg into each cup
Season with salt & pepper
Bake at 375 for 20 min
While eggs are baking saut fresh spinach in avocado oil
When eggs are done, place on spinach and garnish with fresh basil
Makes 2 eggs
B R E A K FA S T
g
g
E
d
e
k
a
EE
T
qBacon
POTA O BO
T
AT
B A K E D E G G & B A C O N S W E E T P O TAT O B O AT S
INGREDIENTS
1 sweet potato
1 egg
2 slices bacon
u
DIRECTIONS
Poke a few holes in the sweet potato
Microwave sweet potatoes for 3 min
Bake sweet potatoes for 15 more min in the oven at 425
After its baked and soft- cut open and break one egg into the
center of the sweet potato
Once egg is baked in the sweet potato- top with the sauted
veggies and enjoy
Makes 1 boat
B R E A K FA S T
s
p
i
h
C
(w
it
qSalsa
h f
u
resh pico & g
)
c
a
INGREDIENTS
carrot chips
guacamole
pico de gallo
u
DIRECTIONS
Slice carrots (or use pre-cut)
Sweet peppers, chop off the top & slice in half
Scoop guacomole and pico to enjoy
L I T E FA R E
T O
S
A
P
I
T
A
T O M
A N T I PA S T O T O M AT O C U P S
INGREDIENTS
1/2 cup artichoke hearts
2 large tomatoes
u
DIRECTIONS
Slice tomato in half, scoop out the inside and save
Dice up artichoke hearts, olives, sugar free salami, fresh basil
Combine diced ingredients with the tomato juices
Spoon mixture back in the tomato
Makes 4 cups
L I T E FA R E
v=
&
sun
d
flower see
AV O C A D O & S U N F L OW E R S E E D S
INGREDIENTS
avocado
u
DIRECTIONS
Slice avocado in half
Remove pit
Place a spoonful of sunflower seeds in place of the pit
Scoop out with a spoon to eat
L I T E FA R E
pum
pkin seeds
PUMPKIN SEEDS
INGREDIENTS
avocado oil
pumpkin seeds
sea salt
u
DIRECTIONS
Wash seeds, brush with avocado oil & sea salt
Bake at 350 for 10 min
Broil for 1 min to add extra crisp
L I T E FA R E
G
G
O
D
A
E
L
I
D E V
AV O C A D O D E V I L E D E G G S
INGREDIENTS
4 eggs
1 avocado
u
DIRECTIONS
Peel boiled/baked eggs
Slice the egg in half
Remove yolks and mash with 1 avocado
Place mixture in plastic bag
Cut small corner of the bag off
Squeeze mixture into the egg
Top with salt & pepper to taste
Makes 4 deviled eggs
L I T E FA R E
a
r
s
P
n
ip M
n
i
k
p
ash
m
u
P
P U M P K I N PA R S N I P M A S H
INGREDIENTS
3 parsnips
8 sage leaves
u
DIRECTIONS
Chop parsnips into small pieces and boil for 20 minutes to soften
Drain water and place parsnips over heated avocado oil
Mash softened parsnips
Add pumpkin, coconut milk, garlic and chopped sage leaves
Cook for 15 min over low heat
Enjoy!
Makes 4 servings
L I T E FA R E
O
I
H
T
E
E
B
S A
P I S TA C H I O B E E T S A L A D
INGREDIENTS
3 beets
sea salt
2 tbsp pesto
u
DIRECTIONS
Wash & scrubs beets, remove greens & tips
Brush beets with oil and wrap in tin foil Bake at 400 for 60 min
Skin should easily peel off, if not cook a little longer
Slice and quarter
Refrigerate for 30 min
Toss beets with pesto, and crushed pistachios
Makes 1 serving
L I T E FA R E
Sal a d
INGREDIENTS
1 cucumber
1 lemon
8-10 radishes
fresh dill
u
DIRECTIONS
Chop & slice cucumbers and radishes
Toss in the freshly squeezed juice from the whole lemon
Add fresh dill to taste
Serves 2
L I T E FA R E
LA PES
U
G
U
TO
R
A
A R U G U L A P E S TO
INGREDIENTS
1 cup arugula
u
DIRECTIONS
Combine all ingredients in food processor
Makes 1 1/2 cups
DIPS/DRESSING
h
c
n
D
a
r
R
essi
n
a
ng
e
l
C
INGREDIENTS
1 cup clean mayo
u
DIRECTIONS
Mix all ingredients together, refrigerate for 30 minutes
DIPS/DRESSING
E
GAL
D
O
LO
C
I
P
PICO de GALLO
INGREDIENTS
1 purple onion
lime juice
4 roma tomatoes
sea salt
bundle of cilantro
u
DIRECTIONS
Combine all ingredients together
DIPS/DRESSING
!
M
n
a
a
y
e
l
o
C
C L E A N M AYO
INGREDIENTS
1 room temp egg
u
DIRECTIONS
Break egg first, add lemon juice, salt & mustard directly on top of
the egg and use an immersion blender to mix it up
Slowly add the avocado oil, slow is key! The slower, the better
Take about 3 minutes to get it to the desired consistency
Optional: With hand held immersion blender, places all ingredients
in upright jar, and blend for 1 minute
DIPS/DRESSING
a
m
c
a
ole
u
G
GUACAMOLE
INGREDIENTS
3 avocados
sea salt
1 lime
u
DIRECTIONS
Mash up avocados with the juice of the lime, sea salt to taste
DIPS/DRESSING
I C
O L I
I
A
GARLIC AIOLI
INGREDIENTS
1 room temp egg yolk
u
DIRECTIONS
After all ingredients are whisked together take 3/4 cup avocado oil
and slowly drip in the bowl while whisking quickly all the
ingredients, slowly is key
DIPS/DRESSING
Coconut C
d
e
p
rea
hip
m
INGREDIENTS
canned coconut milk
u
DIRECTIONS
Place a can of coconut milk in the refrigerator for one hour
Once removed, open and scoop out the separated thick coconut fat
from the water
DIPS/DRESSING
LEGAL STUFF