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How to Use These Cards
These recipe cards are black and white so they won’t use up your color ink, or if
you are paying to have them printed, they are cheaper.

They are also two per page. This way you will get TWO recipe cards off of one
page. Some pages have two recipes on them so read and print carefully. We
tried to format these recipes to save you ink and paper.

Print the page you want, cut them up and you will have done-for-you recipe cards
that you can hand out to your clients.

There are enough here to give them a recipe card every other week. This way by
the end of a year they will have a nice little collection of recipes under their belts.

Who is the Mastermind Behind These Recipes?

If you know me, then you know that I did not make these recipes. I can cook,
don’t get me wrong, but when it comes to creation I am no Food Network Chef.

Diana Keuilian made all of these recipes. She is also the woman who makes
most of the recipes on the FitPro Newsletters.

If you are looking for more recipes just like this one, feel free to check out
Diana’s:

Facebook: https://www.facebook.com/RealHealthyRecipes?fref=ts
Blog: http://realhealthyrecipes.com/ <= Make sure to grab her FREE cook book

 
 
 
 
Real Healthy Pizza Casserole Real Healthy Pizza Casserole
Ø 1/2  of  a  spaghetti  squash  (or  7  zucchini,  turned   Ø 1/2  of  a  spaghetti  squash  (or  7  zucchini,  turned  
into  zucchini  noodles  with  a  vegetable  peeler.  If   into  zucchini  noodles  with  a  vegetable  peeler.  If  
using  zucchini,  skip  step  1.) using  zucchini,  skip  step  1.)
Ø  1  pound  organic,  grass-­‐fed  ground   Ø  1  pound  organic,  grass-­‐fed  ground  
beef   beef  
Ø  2  cloves  garlic,  minced   Ø  2  cloves  garlic,  minced  
Ø  1  teaspoon  fennel  seed   Ø  1  teaspoon  fennel  seed  
Ø  2  teaspoons  smoked  paprika   Ø  2  teaspoons  smoked  paprika  
Ø  1/2  a  yellow  onion,  minced   Ø  1/2  a  yellow  onion,  minced  
Ø  1  1/2  cups  organic  marinara  sauce   Ø  1  1/2  cups  organic  marinara  sauce  
Ø  4  eggs   Ø  4  eggs  
Ø 1  (14oz)  bag  frozen  roasted  onions  and  bell   Ø 1  (14oz)  bag  frozen  roasted  onions  and  bell  
peppers  (Trader  Joe’s  has  a  good  one) peppers  (Trader  Joe’s  has  a  good  one)
Ø 1  teaspoon  dried  oregano     Ø 1  teaspoon  dried  oregano    
Ø 1  teaspoon  dried  basil   Ø 1  teaspoon  dried  basil  
 Ø dash  of  salt  and  pepper      Ø dash  of  salt  and  pepper    
Ø 20  Nitrate  free  salami  slices     Ø 20  Nitrate  free  salami  slices    
Ø 1/4  cup  Greek  olives,  sliced     Ø 1/4  cup  Greek  olives,  sliced    
Ø 1/4  cup  fresh  pineapple  pieces     Ø 1/4  cup  fresh  pineapple  pieces    
Ø 1/4  cup  fresh  bell  pepper,  chopped   Ø 1/4  cup  fresh  bell  pepper,  chopped  
Directions Directions
Preheat  the  oven  to  375  degrees  F.  Place  the   Preheat  the  oven  to  375  degrees  F.  Place  the  
spaghetti  squash  half  in  an  oven  safe  pan  in  2  inches   spaghetti  squash  half  in  an  oven  safe  pan  in  2  inches  
of  water,  cut  side  down.  Bake  for  45-­‐60  minutes,   of  water,  cut  side  down.  Bake  for  45-­‐60  minutes,  
until  the  squash  is  tender.  Remove  from  oven  and   until  the  squash  is  tender.  Remove  from  oven  and  
set  aside  to  cool.  Increase  the  oven  temperature  to   set  aside  to  cool.  Increase  the  oven  temperature  to  
400  degrees  F.     400  degrees  F.    
In  a  large  skillet  brown  the  beef  along  with  the   In  a  large  skillet  brown  the  beef  along  with  the  
garlic,  fennel,  paprika  and  onion.  Once  browned,   garlic,  fennel,  paprika  and  onion.  Once  browned,  
remove  from  heat.   remove  from  heat.    
Remove  the  seeds  from  the  spaghetti  squash.   Remove  the  seeds  from  the  spaghetti  squash.  
Scrape  the  squash  strands  into  a  large  mixing  bowl.   Scrape  the  squash  strands  into  a  large  mixing  bowl.  
Add  the  marinara,  eggs,  frozen  veggies,  oregano,   Add  the  marinara,  eggs,  frozen  veggies,  oregano,  
basil,  salt,  pepper,  and  browned  beef.  Mix  well.     basil,  salt,  pepper,  and  browned  beef.  Mix  well.    
Lightly  grease  a  9×13  casserole  pan  with  olive  oil.   Lightly  grease  a  9×13  casserole  pan  with  olive  oil.  
Spread  the  mixture  evenly  into  the  pan,  smoothing   Spread  the  mixture  evenly  into  the  pan,  smoothing  
out  the  top.  Bake  for  35  minutes.     out  the  top.  Bake  for  35  minutes.    
Top  the  casserole  with  the  salami,  olives,  pineapple   Top  the  casserole  with  the  salami,  olives,  pineapple  
and  bell  pepper  pieces  (or  choose  your  own  favorite   and  bell  pepper  pieces  (or  choose  your  own  favorite  
pizza  toppings  and  use  those!)  Return  to  the  oven   pizza  toppings  and  use  those!)  Return  to  the  oven  
for  10  minutes.  Finish  with  a  couple  minutes  on   for  10  minutes.  Finish  with  a  couple  minutes  on  
broil  to  brown  the  top.     broil  to  brown  the  top.    
8 Servings 8 Servings
Nutritional Analysis: One serving equals: 251 calories, Nutritional Analysis: One serving equals: 251 calories,
13g fat, 460mg sodium, 9g carbohydrate, 2g fiber, and 13g fat, 460mg sodium, 9g carbohydrate, 2g fiber, and
20g protein 20g protein

 
 
 
 
Creamy Chicken Salad (No Dairy/Mayo) Creamy Chicken Salad (No Dairy/Mayo)
For the Creamy Coconut Dressing: For the Creamy Coconut Dressing:
Ø 1  (14oz)  can  coconut  milk,  full  fat     Ø 1  (14oz)  can  coconut  milk,  full  fat    
Ø 1⁄4  cup  fresh  cilantro,  chopped     Ø 1⁄4  cup  fresh  cilantro,  chopped    
Ø 1  Tablespoon  apple  cider  vinegar     Ø 1  Tablespoon  apple  cider  vinegar    
Ø 1  Tablespoon  coconut  oil,  melted     Ø 1  Tablespoon  coconut  oil,  melted    
Ø 1/8  teaspoon  garlic  powder   Ø 1/8  teaspoon  garlic  powder  
Ø lemon  zest  (all  you  can  get  from  one  small   Ø lemon  zest  (all  you  can  get  from  one  small  
lemon)     lemon)    
Ø 1  teaspoon  lemon  juice     Ø 1  teaspoon  lemon  juice    
Ø dash  salt     Ø dash  salt    
Ø dash  pepper Ø dash  pepper
For the Salad: For the Salad:
Ø 1  cup  celery,  finely  chopped Ø 1  cup  celery,  finely  chopped
Ø  1  cup  red  grapes,  halved   Ø  1  cup  red  grapes,  halved  
Ø  1⁄2  cup  pecans,  chopped   Ø  1⁄2  cup  pecans,  chopped  
Ø 1  apple,  finely  chopped     Ø 1  apple,  finely  chopped    
Ø 4oz  can  mild  chopped  green  chilies     Ø 4oz  can  mild  chopped  green  chilies    
Ø 1  lb  roasted  chicken,  chopped Ø 1  lb  roasted  chicken,  chopped
Directions Directions
For  the  Creamy  Coconut  Dressing:  Combine  all  of   For  the  Creamy  Coconut  Dressing:  Combine  all  of  
the  ingredients  in  a  medium  bowl.  Whisk  well  and   the  ingredients  in  a  medium  bowl.  Whisk  well  and  
then  set  in  the  fridge  to  chill  while  you  prepare  the   then  set  in  the  fridge  to  chill  while  you  prepare  the  
salad.     salad.    
For  the  Salad:  Combine  all  of  the  ingredients  in  a   For  the  Salad:  Combine  all  of  the  ingredients  in  a  
large  bowl.  Add  the  creamy  coconut  dressing  and   large  bowl.  Add  the  creamy  coconut  dressing  and  
mix  well.  Season  with  salt  and  pepper.  Serve  with   mix  well.  Season  with  salt  and  pepper.  Serve  with  
large  lettuce  leaves  and  Dijon  mustard.     large  lettuce  leaves  and  Dijon  mustard.    
8 Servings 8 Servings
Nutritional  Analysis:  One  serving  equals:  286   Nutritional  Analysis:  One  serving  equals:  286  
calories,  20g  fat,  80mg  sodium,  6g  carbohydrate,  2g   calories,  20g  fat,  80mg  sodium,  6g  carbohydrate,  2g  
fiber,  and  19g  protein   fiber,  and  19g  protein  

 
 
 
 
Tuna Cakes with Lemon Dill Sauce Tuna Cakes with Lemon Dill Sauce
Ø 3  (5oz)  cans  albacore  tuna,  in  water     Ø 3  (5oz)  cans  albacore  tuna,  in  water    
Ø 2  omega-­‐3  eggs     Ø 2  omega-­‐3  eggs    
Ø 1  teaspoon  lemon  juice     Ø 1  teaspoon  lemon  juice    
Ø 2  teaspoons  Dijon  mustard Ø 2  teaspoons  Dijon  mustard
Ø 2  Tablespoons  flax  seeds,  ground Ø 2  Tablespoons  flax  seeds,  ground
Ø 1  Tablespoon  fresh  dill,  minced;  or  1  teaspoon   Ø 1  Tablespoon  fresh  dill,  minced;  or  1  teaspoon  
dried  dill dried  dill
Ø dash  black  pepper     Ø dash  black  pepper    
Ø 2  Tablespoons  olive  oil   Ø 2  Tablespoons  olive  oil  
For the Lemon Dill Sauce: For the Lemon Dill Sauce:
Ø 1/4  cup  shallots,  minced Ø 1/4  cup  shallots,  minced
Ø  1  clove  garlic,  minced   Ø  1  clove  garlic,  minced  
Ø  1/2  cup  dry  sherry   Ø  1/2  cup  dry  sherry  
Ø  juice  from  1  lemon   Ø  juice  from  1  lemon  
Ø  2  Tablespoons  fresh  dill,  minced   Ø  2  Tablespoons  fresh  dill,  minced  
Ø 1  teaspoon  Dijon  mustard   Ø 1  teaspoon  Dijon  mustard  
 Ø 1/2  cup  canned  coconut  milk,  full  fat      Ø 1/2  cup  canned  coconut  milk,  full  fat    
Ø 1  Tablespoon  coconut  oil     Ø 1  Tablespoon  coconut  oil    
Ø dash  of  salt  and  pepper     Ø dash  of  salt  and  pepper    
Ø 2  teaspoons  arrowroot  starch   Ø 2  teaspoons  arrowroot  starch  
Directions Directions
For  the  Tuna  Cakes:  Drain  the  tuna  and  flake  into  a   For  the  Tuna  Cakes:  Drain  the  tuna  and  flake  into  a  
medium  size  bowl.  Add  the  eggs,  lemon,  Dijon,  flax,   medium  size  bowl.  Add  the  eggs,  lemon,  Dijon,  flax,  
dill  and  pepper.  Mix  well.     dill  and  pepper.  Mix  well.    
In  a  large  skillet  place  the  olive  oil  over  medium   In  a  large  skillet  place  the  olive  oil  over  medium  
heat.  Form  the  tuna  mixture  into  8  patties.  Flatten   heat.  Form  the  tuna  mixture  into  8  patties.  Flatten  
each  patty  onto  the  skillet  and  cook  for  3  minutes   each  patty  onto  the  skillet  and  cook  for  3  minutes  
per  side.     per  side.    
For  the  Lemon  Dill  Sauce:  Bring  the  shallots,  garlic   For  the  Lemon  Dill  Sauce:  Bring  the  shallots,  garlic  
and  sherry  to  a  boil  in  a  saucepan  over  medium   and  sherry  to  a  boil  in  a  saucepan  over  medium  
heat.  Add  the  lemon  juice,  fresh  dill  and  Dijon.   heat.  Add  the  lemon  juice,  fresh  dill  and  Dijon.  
Reduce  the  heat  slightly  and  add  the  coconut  milk,   Reduce  the  heat  slightly  and  add  the  coconut  milk,  
coconut  oil,  salt,  pepper  and  arrowroot.  Whisk  until   coconut  oil,  salt,  pepper  and  arrowroot.  Whisk  until  
the  mixture  is  smooth  and  thick,  about  5  minutes.   the  mixture  is  smooth  and  thick,  about  5  minutes.  
Remove  from  heat  and  serve  over  your  tuna  cakes.     Remove  from  heat  and  serve  over  your  tuna  cakes.    
8 Servings 8 Servings
Nutritional  Analysis:  One  serving  with  sauce  equals:   Nutritional  Analysis:  One  serving  with  sauce  equals:  
171  calories,  9g  fat,  214mg  sodium,  3g   171  calories,  9g  fat,  214mg  sodium,  3g  
carbohydrate,  .5g  fiber,  and  15g  protein   carbohydrate,  .5g  fiber,  and  15g  protein  

 
 
 
 
Spice-Rub Chicken & Herb Dressing Spice-Rub Chicken & Herb Dressing
For  the  Brining:   For  the  Brining:  
Ø 2  garlic  cloves,  crushed     Ø 2  garlic  cloves,  crushed    
Ø 7  cups  filtered  water     Ø 7  cups  filtered  water    
Ø 2  Tablespoons  salt     Ø 2  Tablespoons  salt    
Ø 1  Tablespoon  coconut  aminos     Ø 1  Tablespoon  coconut  aminos    
Ø 1  bay  leaf Ø 1  bay  leaf
Ø 1  teaspoon  ground  coriander     Ø 1  teaspoon  ground  coriander    
Ø 1  teaspoon  ground  cumin     Ø 1  teaspoon  ground  cumin    
Ø 1  teaspoon  whole  black  peppercorns     Ø 1  teaspoon  whole  black  peppercorns    
Ø 2.5  pounds  organic,  skinless,  boneless  chicken Ø 2.5  pounds  organic,  skinless,  boneless  chicken
breast breast
For  the  Spice  Rub:   For  the  Spice  Rub:
Ø 1  Tablespoon  ground  cumin     Ø 1  Tablespoon  ground  cumin    
Ø 2  teaspoons  curry  powder     Ø 2  teaspoons  curry  powder    
Ø 1  teaspoon  chili  powder     Ø 1  teaspoon  chili  powder    
Ø 2  teaspoons  allspice Ø 2  teaspoons  allspice
Ø 1  teaspoon  cinnamon     Ø 1  teaspoon  cinnamon    
Ø 1  teaspoon  black  pepper     Ø 1  teaspoon  black  pepper    
Ø 1  Tablespoon  coconut  oil,  melted Ø 1  Tablespoon  coconut  oil,  melted
For  the  Moroccan  Herb  Dressing:   For  the  Moroccan  Herb  Dressing:  
Ø 1/4  cup  lemon  juice Ø 1/4  cup  lemon  juice
Ø  1  garlic  clove,  minced   Ø  1  garlic  clove,  minced  
Ø  1/2  teaspoon  cumin   Ø  1/2  teaspoon  cumin  
Ø  2  teaspoons  sweet  paprika   Ø  2  teaspoons  sweet  paprika  
Ø  1/2  teaspoon  salt   Ø  1/2  teaspoon  salt  
Ø dash  of  pepper     Ø dash  of  pepper    
Ø 1/4  cup  olive  oil     Ø 1/4  cup  olive  oil    
Ø 1/4  cup  fresh  cilantro,  minced     Ø 1/4  cup  fresh  cilantro,  minced    
Ø 1/4  cup  fresh  parsley,  minced Ø 1/4  cup  fresh  parsley,  minced
Directions   Directions  
For  the  Brining:  Place  all  of  the  brining   For  the  Brining:  Place  all  of  the  brining  
ingredients  into  a  gallon-­‐sized  Ziplock  bag.   ingredients  into  a  gallon-­‐sized  Ziplock  bag.  
Add  the  chicken  breasts.  Place  in  the  fridge   Add  the  chicken  breasts.  Place  in  the  fridge  
for  2  full  hours.     for  2  full  hours.    
For  the  Spice  Rub:  Preheat  your  grill  on   For  the  Spice  Rub:  Preheat  your  grill  on  
high  heat.  Combine  all  of  the  spices  in  a   high  heat.  Combine  all  of  the  spices  in  a  
small  bowl  and  then  add  the  melted   small  bowl  and  then  add  the  melted  
coconut  oil.     coconut  oil.    
Remove  the  chicken  from  brine,  rinse  well   Remove  the  chicken  from  brine,  rinse  well  
and  pat  dry.  Rub  the  spice  mixture  all  over   and  pat  dry.  Rub  the  spice  mixture  all  over  
the  chicken  breasts.  Place  on  the  preheated   the  chicken  breasts.  Place  on  the  preheated  
grill  for  4  minutes  each  side,  with  the  lid   grill  for  4  minutes  each  side,  with  the  lid  
closed.  Remove  once  the  chicken  is  cooked   closed.  Remove  once  the  chicken  is  cooked  
through.     through.    
For  the  Dressing:  In  a  small  bowl  combine   For  the  Dressing:  In  a  small  bowl  combine  
all  of  the  ingredients  together.  Whisk  until   all  of  the  ingredients  together.  Whisk  until  
well  combined.     well  combined.    
Slice  the  cooked  chicken  breasts  and  top   Slice  the  cooked  chicken  breasts  and  top  
with  a  generous  serving  of  dressing.     with  a  generous  serving  of  dressing.    
8 Servings: Nutritional Analysis: One serving 8 Servings: Nutritional Analysis: One serving
equals: 244 calories, 12g fat, 657mg sodium, equals: 244 calories, 12g fat, 657mg sodium,
2g carbohydrate, 1g fiber, and 30g protein   2g carbohydrate, 1g fiber, and 30g protein  
 
 
 
 
Easy Baked Meatballs Easy Baked Meatballs
Ø 2  lbs  ground  pork Ø 2  lbs  ground  pork
Ø  1/2  teaspoon  salt   Ø  1/2  teaspoon  salt  
Ø  1/2  teaspoon  ground  fennel   Ø  1/2  teaspoon  ground  fennel  
Ø  1/4  teaspoon  ground  sage   Ø  1/4  teaspoon  ground  sage  
Ø  1/4  teaspoon  onion  powder   Ø  1/4  teaspoon  onion  powder  
Ø  1/4  teaspoon  garlic  powder   Ø  1/4  teaspoon  garlic  powder  
Ø  dash  of  pepper   Ø  dash  of  pepper  
Ø 2  teaspoons  coconut  oil     Ø 2  teaspoons  coconut  oil    
Ø 2  cloves  garlic,  minced     Ø 2  cloves  garlic,  minced    
Ø 1  small  onion,  finely  chopped     Ø 1  small  onion,  finely  chopped    
Ø 2  celery  stalks,  finely  chopped     Ø 2  celery  stalks,  finely  chopped    
Ø 2  carrots,  finely  chopped     Ø 2  carrots,  finely  chopped    
Ø 1/4  cup  pecans,  finely  chopped     Ø 1/4  cup  pecans,  finely  chopped    
Ø 1/4  cup  fresh  parsley,  finely  chopped Ø 1/4  cup  fresh  parsley,  finely  chopped
Directions Directions
Preheat  oven  to  425  degrees  F.     Preheat  oven  to  425  degrees  F.    
In  a  medium  bowl  combine  the  ground  pork  with  all   In  a  medium  bowl  combine  the  ground  pork  with  all  
of  the  spices.  Don’t  be  afraid  to  get  your  hands   of  the  spices.  Don’t  be  afraid  to  get  your  hands  
dirty!     dirty!    
Place  a  skillet  over  medium  heat  and  warm  the   Place  a  skillet  over  medium  heat  and  warm  the  
coconut  oil.  Add  the  garlic,  onion,  celery,  carrots,   coconut  oil.  Add  the  garlic,  onion,  celery,  carrots,  
pecans  and  parsley.    Cook  for  about  3  minutes,  until   pecans  and  parsley.    Cook  for  about  3  minutes,  until  
soft.  Set  the  mixture  aside  to  cool.     soft.  Set  the  mixture  aside  to  cool.    
Add  the  vegetable  mixture  into  the  ground  pork  and   Add  the  vegetable  mixture  into  the  ground  pork  and  
combine  well.  Use  your  hands  to  form  golf  ball  sized   combine  well.  Use  your  hands  to  form  golf  ball  sized  
meatballs.     meatballs.    
Place  the  meatballs  in  an  oven-­‐safe  baking  dish.   Place  the  meatballs  in  an  oven-­‐safe  baking  dish.  
Bake  for  30  minutes,  or  until  cooked  all  the  way   Bake  for  30  minutes,  or  until  cooked  all  the  way  
through.     through.    
24 Meatballs 24 Meatballs
Nutritional Analysis: One serving equals: 77 calories, Nutritional Analysis: One serving equals: 77 calories,
4g fat, 76mg sodium, 1g carbohydrate, .5g fiber, and 4g fat, 76mg sodium, 1g carbohydrate, .5g fiber, and
8g protein 8g protein

 
 
 
 
Real Healthy Pasta Salad Real Healthy Pasta Salad
Ø 3  organic  zucchini Ø 3  organic  zucchini
Ø 1/2  cup  organic  cherry  tomatoes,  quartered   Ø 1/2  cup  organic  cherry  tomatoes,  quartered  
Ø 2  Tablespoons  olive  oil   Ø 2  Tablespoons  olive  oil  
Ø 1  clove  garlic,  crushed   Ø 1  clove  garlic,  crushed  
Ø Juice  from  1/2  a  lemon     Ø Juice  from  1/2  a  lemon    
Ø 1  teaspoon  dried  basil   Ø 1  teaspoon  dried  basil  
Ø dash  of  salt  and  pepper     Ø dash  of  salt  and  pepper    
Directions Directions
Trim  the  zucchini  ends.  Peel  down  the  length  of   Trim  the  zucchini  ends.  Peel  down  the  length  of  
each  zucchini  until  you  reach  the  seeded  center,   each  zucchini  until  you  reach  the  seeded  center,  
creating  long,  noodle  strands.   creating  long,  noodle  strands.  
Place  the  noodles  in  a  medium  bowl,  add  the   Place  the  noodles  in  a  medium  bowl,  add  the  
quartered  cherry  tomatoes.   quartered  cherry  tomatoes.  
In  a  small  bowl  combine  the  oil,  garlic,  lemon  juice,   In  a  small  bowl  combine  the  oil,  garlic,  lemon  juice,  
dried  basil,  salt  and  pepper.  Pour  over  the  noodles   dried  basil,  salt  and  pepper.  Pour  over  the  noodles  
and  mix  to  combine.   and  mix  to  combine.  
Chill  for  at  least  20  minutes  in  the  fridge.   Chill  for  at  least  20  minutes  in  the  fridge.  
*Optional,  garnish  with  drops  of  balsamic  vinegar   *Optional,  garnish  with  drops  of  balsamic  vinegar  
glaze  before  serving.   glaze  before  serving.  
4 Servings 4 Servings
Nutritional Analysis: One serving equals: 92 calories, Nutritional Analysis: One serving equals: 92 calories,
7g fat, 68mg sodium, 7g carbohydrate, .2g fiber, and 7g fat, 68mg sodium, 7g carbohydrate, .2g fiber, and
2g protein 2g protein

 
 
 
 
Macnut-Custed Pesto-Stuffed Chicken Macnut-Custed Pesto-Stuffed Chicken
with Acorn Squash with Acorn Squash
Acorn  Squash   Acorn  Squash  
Ø 1  Acorn  Sqush   Ø 1  Acorn  Sqush  
Ø Juice  from  Half  of  a  Lemon  (Save  Other  Half  for   Ø Juice  from  Half  of  a  Lemon  (Save  Other  Half  for  
Pesto)   Pesto)  
Ø Salt  and  Pepper   Ø Salt  and  Pepper  
Pesto   Pesto  
Ø 1/2  Cup  Macadamia  Nuts   Ø 1/2  Cup  Macadamia  Nuts  
Ø 2  Cups  Fresh  Basil  Leaves   Ø 2  Cups  Fresh  Basil  Leaves  
Ø 2  Garlic  Cloves Ø 2  Garlic  Cloves
Ø Juice  from  Half  of  a  Lemon Ø Juice  from  Half  of  a  Lemon
Ø 1/4  Cup  Olive  Oil   Ø 1/4  Cup  Olive  Oil  
Ø Dash  of  Salt  and  Pepper   Ø Dash  of  Salt  and  Pepper  
Chicken   Chicken  
Ø 2lbs  Boneless  Skinless  Chicken  Tenders   Ø 2lbs  Boneless  Skinless  Chicken  Tenders  
Ø 1/3  Cup  Dijon  Mustard
   Ø 1/3  Cup  Dijon  Mustard
  
Ø 2  Tablespoons  Olive  Oil   Ø 2  Tablespoons  Olive  Oil  
Ø 2  Tablespoons  Pure  Maple  Syrup,  Grade  B   Ø 2  Tablespoons  Pure  Maple  Syrup,  Grade  B  
Ø 1  Tablespoon  Sweet  Paprika   Ø 1  Tablespoon  Sweet  Paprika  
Ø 1/3  Cup  Macadamia  Nuts,  Finely  Chopped   Ø 1/3  Cup  Macadamia  Nuts,  Finely  Chopped  
Ø 1/8  Cup  Coconut  Flour   Ø 1/8  Cup  Coconut  Flour  
Ø Salt  and  Pepper   Ø Salt  and  Pepper  
Directions Directions
Preheat  oven  to  400  degrees  F.  Lightly  grease  2   Preheat  oven  to  400  degrees  F.Lightly  grease  2  
baking  pans  with  olive  oil.   baking  p  ans  with  olive  oil.    
For  Acorn  Squash:  Slice  the  acorn  squash  in  half,   For  Acorn  Squash:  Slice  the  acorn  squash  in  half,  
scoop  out  the  seeds  and  using  a  sharp  knife  score   scoop  out  the  seeds  and  using  a  sharp  knife  score  
the  inside  of  the  squash  flesh.  Place  in  one  prepared   the  inside  of  the  squash  flesh.  Place  in  one  prepared  
baking  pan  and  drizzle  with  lemon  juice,  and  season   baking  pan  and  drizzle  with  lemon  juice,  and  season  
with  salt  and  paper.  Bake  for  50  minutes.  Remove   with  salt  and  paper.  Bake  for  50  minutes.  Remove  
from  oven,  and  set  aside.     from  oven,  and  set  aside.    
For  Pesto:  Place  the  macadamia  nuts,  basil  leaves,   For  Pesto:  Place  the  macadamia  nuts,  basil  leaves,  
garlic,  nutritional  yeast,  salt  and  pepper,  and  lemon   garlic,  nutritional  yeast,  salt  and  pepper,  and  lemon  
juice  in  a  food  processor.  Pulse  until  well  combined   juice  in  a  food  processor.  Pulse  until  well  combined  
while  drizzling  in  the  olive  oil.  Set  1/3  of  the  pesto   while  drizzling  in  the  olive  oil.  Set  1/3  of  the  pesto  
aside  to  serve  with  the  chicken.     aside  to  serve  with  the  chicken.    
For  the  Chicken:  Rinse  the  chicken  tenders  with   For  the  Chicken:  Rinse  the  chicken  tenders  with  
cold  water,  and  pat  dry.  Place  between  two  sheets   cold  water,  and  pat  dry.  Place  between  two  sheets  
of  wax  paper  and  lightly  pound  with  the  back  of  a   of  wax  paper  and  lightly  pound  with  the  back  of  a  
wooden  spoon.  The  idea  is  to  flatten  the  tenders  out   wooden  spoon.  The  idea  is  to  flatten  the  tenders  out  
so  they  are  wider,  yet  still  intact.       so  they  are  wider,  yet  still  intact.      
Place  a  tablespoon  of  Pesto  in  the  center  of  each   Place  a  tablespoon  of  Pesto  in  the  center  of  each  
tender,  and  spread  out  until  the  pesto  evenly  covers   tender,  and  spread  out  until  the  pesto  evenly  covers  
the  entire  side.  Roll  the  tender  up  and  place,  seam   the  entire  side.  Roll  the  tender  up  and  place,  seam  
side  down,  in  the  prepared  baking  pan,  leaving   side  down,  in  the  prepared  baking  pan,  leaving  
space  between  each  chicken  roll.     space  between  each  chicken  roll.    
In  a  small  saucepan  combine  the  mustard,  olive  oil,   In  a  small  saucepan  combine  the  mustard,  olive  oil,  
syrup,  and  paprika  over  low  heat.  Mix  constantly,   syrup,  and  paprika  over  low  heat.  Mix  constantly,  
and  remove  from  heat  after  3  minutes,  when  the   and  remove  from  heat  after  3  minutes,  when  the  
sauce  is  uniform.  Spread  a  tablespoon  of  the   sauce  is  uniform.  Spread  a  tablespoon  of  the  
mustard  sauce  of  the  top  of  each  chicken  roll,   mustard  sauce  of  the  top  of  each  chicken  roll,  
reserve  the  leftover  sauce.     reserve  the  leftover  sauce.    
 
 
 
 
In  a  small  bowl  combine  the  chopped  macnuts,   In  a  small  bowl  combine  the  chopped  macnuts,  
coconut  flour,  salt  and  pepper.  Press  a  tablespoon  of   coconut  flour,  salt  and  pepper.  Press  a  tablespoon  of  
the  macadamia  nut  topping  over  the  top  of  each   the  macadamia  nut  topping  over  the  top  of  each  
chicken  roll.     chicken  roll.    
Cover  the  entire  pan  with  foil.  Bake  for  25  minutes   Cover  the  entire  pan  with  foil.  Bake  for  25  minutes  
covered.  Remove  the  foil  and  turn  on  the  high   covered.  Remove  the  foil  and  turn  on  the  high  
broiler.  Broil,  watching  closely,  for  2-­‐5  minutes,   broiler.  Broil,  watching  closely,  for  2-­‐5  minutes,  
until  the  tops  are  nicely  browned.     until  the  tops  are  nicely  browned.    
Scoop  the  cubed  acorn  squash  out  of  the  shells  and   Scoop  the  cubed  acorn  squash  out  of  the  shells  and  
place  in  a  skillet  over  medium  heat.  Add  the   place  in  a  skillet  over  medium  heat.  Add  the  
reserved  mustard  sauce,  and  mix  until  fully   reserved  mustard  sauce,  and  mix  until  fully  
combined.  Continue  to  heat  until  the  squash  is  fork   combined.  Continue  to  heat  until  the  squash  is  fork  
tender  and  the  sauce  covers  each  piece.     tender  and  the  sauce  covers  each  piece.    
Place  a  scoop  of  acorn  squash  on  each  plate,  then   Place  a  scoop  of  acorn  squash  on  each  plate,  then  
top  with  slices  of  chicken  roll.  Serve  with  a  few   top  with  slices  of  chicken  roll.  Serve  with  a  few  
dollops  of  reserved  pesto.     dollops  of  reserved  pesto.    
8 Servings 8 Servings
Nutritional Analysis: One serving equals: 328 calories, Nutritional Analysis: One serving equals: 328 calories,
17g fat, 614mg sodium, 13g carbohydrate, 3g fiber, 17g fat, 614mg sodium, 13g carbohydrate, 3g fiber,
and 29g protein and 29g protein

 
 
 
 
Gluten and Dairy Free Pizza Gluten and Dairy Free Pizza
Ø 1  Tablespoon  Raw  Honey Ø 1  Tablespoon  Raw  Honey
Ø 1  Packet  (2  tsp)  Active  Dry  Yeast   Ø 1  Packet  (2  tsp)  Active  Dry  Yeast  
Ø 1/4  Cup  Warm,  Filtered  Water   Ø 1/4  Cup  Warm,  Filtered  Water  
Ø 3/4  Blanched  Almond  Flour   Ø 3/4  Blanched  Almond  Flour  
Ø 3  Tablespoons  Coconut  Flour
   Ø 3  Tablespoons  Coconut  Flour
  
Ø 1/2  Arrowroot  Starch   Ø 1/2  Arrowroot  Starch  
Ø 1/4  Teaspoon  Sea  Salt   Ø 1/4  Teaspoon  Sea  Salt  
Ø 1  Omega-­‐3  Egg Ø 1  Omega-­‐3  Egg
Ø 1  Tablespoon  Olive  Oil   Ø 1  Tablespoon  Olive  Oil  
Ø 1  Teaspoon  Apple  Cider  Vinegar   Ø 1  Teaspoon  Apple  Cider  Vinegar  
Ø 1/2  Cup  Organic  Pizza  Sauce  (No  Sugar  Added)   Ø 1/2  Cup  Organic  Pizza  Sauce  (No  Sugar  Added)  
Ø 1/2  Cup  Ground  Sausage   Ø 1/2  Cup  Ground  Sausage  
Ø 1/2  Cup  Green  Bell  Pepper,  Thinly  Sliced   Ø 1/2  Cup  Green  Bell  Pepper,  Thinly  Sliced  
Ø 1/4  Cup  Red  Onion,  Thinly  Sliced 
   Ø 1/4  Cup  Red  Onion,  Thinly  Sliced 
  
Ø 3  Tablespoons  Sliced  Black  Olives 
   Ø 3  Tablespoons  Sliced  Black  Olives 
  
Directions Directions
Preheat  oven  to  425  degrees  F.     Preheat  oven  to  425  degrees  F.    
Lightly  grease  a  baking  sheet  with  olive  oil.     Lightly  grease  a  baking  sheet  with  olive  oil.    
In  a  small  bowl  combine  the  honey,  yeast,  and  warm   In  a  small  bowl  combine  the  honey,  yeast,  and  warm  
water.  Mix  Carefully  with  a  fork.  Set  aside  for  5   water.  Mix  Carefully  with  a  fork.  Set  aside  for  5  
minutes,  until  foamy.     minutes,  until  foamy.    
In  a  medium  bowl  combine  the  almond  flour,   In  a  medium  bowl  combine  the  almond  flour,  
coconut  flour,  arrowroot  starch,  and  salt.  Work  out   coconut  flour,  arrowroot  starch,  and  salt.  Work  out  
the  lumps  with  a  fork.  Add  the  egg,  olive  oil,  and   the  lumps  with  a  fork.  Add  the  egg,  olive  oil,  and  
vinegar  to  the  yeast  mixture,  and  mix  to  combine.     vinegar  to  the  yeast  mixture,  and  mix  to  combine.    
Add  the  wet  ingredients  to  the  dry  ones.  Mix  well   Add  the  wet  ingredients  to  the  dry  ones.  Mix  well  
and  form  a  ball  of  dough.  Work  the  dough  for  about   and  form  a  ball  of  dough.  Work  the  dough  for  about  
30  seconds  with  your  hands,  smoothing  out  any   30  seconds  with  your  hands,  smoothing  out  any  
lumps.     lumps.    
Place  the  dough  ball  in  the  middle  of  your  prepared   Place  the  dough  ball  in  the  middle  of  your  prepared  
pan.  Dip  your  fingers  in  olive  oil,  then  use  them  to   pan.  Dip  your  fingers  in  olive  oil,  then  use  them  to  
flatten  the  dough  in  your  preferred  pizza  shape.   flatten  the  dough  in  your  preferred  pizza  shape.  
Place  the  dough  in  the  preheated  oven  for  5-­‐7   Place  the  dough  in  the  preheated  oven  for  5-­‐7  
minutes.     minutes.    
In  a  small  skillet,  saute  the  bell  pepper  and  red   In  a  small  skillet,  saute  the  bell  pepper  and  red  
onion  with  a  drizzle  of  olive  oil  for  5  minutes  or   onion  with  a  drizzle  of  olive  oil  for  5  minutes  or  
until  tender.  Remove  from  skillet.  Add  the  ground   until  tender.  Remove  from  skillet.  Add  the  ground  
sausage  to  the  skillet  and  cook  until  browned  for  5   sausage  to  the  skillet  and  cook  until  browned  for  5  
minutes.     minutes.    
Top  the  crust  with  sauce,  sausage,  bell  pepper,   Top  the  crust  with  sauce,  sausage,  bell  pepper,  
onion,  and  sliced  olives.  Bake  for  5-­‐7  minutes.  Slice   onion,  and  sliced  olives.  Bake  for  5-­‐7  minutes.  Slice  
and  Enjoy  immediately.     and  Enjoy  immediately.    
   
6 Servings 6 Servings
Nutritional Analysis: One serving equals: 244 calories, Nutritional Analysis: One serving equals: 244 calories,
12g fat, 339mg sodium, 22g carbohydrate, 4g fiber, 12g fat, 339mg sodium, 22g carbohydrate, 4g fiber,
and 9g protein and 9g protein

 
 
 
 
(Bean-less) Chili Loaded Sweet Potato (Bean-less) Chili Loaded Sweet Potato
Ø 3  Purple  Sweet  Potatoes   Ø 3  Purple  Sweet  Potatoes  
Ø 2  Tablespoons  Olive  Oil Ø 2  Tablespoons  Olive  Oil
Ø 3  Cloves  Garlic,  Minced   Ø 3  Cloves  Garlic,  Minced  
Ø 3  Bell  Peppers,  Red,  Orange,  and  Yellow,   Ø 3  Bell  Peppers,  Red,  Orange,  and  Yellow,  
Chopped   Chopped  
Ø 1  Yellow  Onion  Chopped   Ø 1  Yellow  Onion  Chopped  
Ø 1.5lbs  Ground  Meat  of  your  Choice   Ø 1.5lbs  Ground  Meat  of  your  Choice  
Ø 1  Tablespoon  Chili  Powder   Ø 1  Tablespoon  Chili  Powder  
Ø 1/2  Teaspoon  Allspice Ø 1/2  Teaspoon  Allspice
Ø 1  Tablespoon  Sweet  Paprika Ø 1  Tablespoon  Sweet  Paprika
Ø Pinch  of  Cloves   Ø Pinch  of  Cloves  
Ø 1  ½  Tablespoon  Unsweetened  Cocoa   Ø 1  ½  Tablespoon  Unsweetened  Cocoa  
Ø 1  Teaspoon  Ground  Cinnamon   Ø 1  Teaspoon  Ground  Cinnamon  
Ø 2  Teaspoons  Cumin   Ø 2  Teaspoons  Cumin  
Ø 1/2  Teaspoons  Sea  Salt 
   Ø 1/2  Teaspoons  Sea  Salt 
  
Ø 2  (15oz)  Cans  Organic  Tomato  Sauce Ø 2  (15oz)  Cans  Organic  Tomato  Sauce
Ø 1  Tablespoon  Apple  Cider  Vinegar   Ø 1  Tablespoon  Apple  Cider  Vinegar  
Ø 1/2  Cup  Filtered  Water   Ø 1/2  Cup  Filtered  Water  
Ø 1  Avocado   
   Ø 1  Avocado   
  
Directions Directions
Preheat  oven  to  400  degrees  F.     Preheat  oven  to  400  degrees  F.    
Wash  the  Sweet  Potatoes  and  pierce  the  skin   Wash  the  Sweet  Potatoes  and  pierce  the  skin  
several  places  with  a  knife.  Bake  for  45  minutes.     several  places  with  a  knife.  Bake  for  45  minutes.    
In  a  large  pot,  heat  the  olive  oil  over  medium.  Add   In  a  large  pot,  heat  the  olive  oil  over  medium.  Add  
garlic,  bell  peppers,  and  onion.  Cook  for  about  5   garlic,  bell  peppers,  and  onion.  Cook  for  about  5  
minutes,  until  tender.     minutes,  until  tender.    
Add  the  ground  meat  and  chili  powder  and  cook   Add  the  ground  meat  and  chili  powder  and  cook  
until  the  meat  is  no  longer  pink.     until  the  meat  is  no  longer  pink.    
Add  the  rest  of  the  spices,  tomato  sauce,  vinegar,   Add  the  rest  of  the  spices,  tomato  sauce,  vinegar,  
and  water.  Bring  to  a  simmer.  Reduce  heat  to  low   and  water.  Bring  to  a  simmer.  Reduce  heat  to  low  
and  simmer,  uncovered  for  1  ½  hours.       and  simmer,  uncovered  for  1  ½  hours.      
To  serve:  Slice  open  a  piece  of  sweet  potato,  and  top   To  serve:  Slice  open  a  piece  of  sweet  potato,  and  top  
with  a  big  scoop  of  chili  and  avocado  slices.  Season   with  a  big  scoop  of  chili  and  avocado  slices.  Season  
the  avocado  with  lemon  juice,  cumin,  sweet  paprika,   the  avocado  with  lemon  juice,  cumin,  sweet  paprika,  
and  sea  salt.     and  sea  salt.    
8 Servings 8 Servings
Nutritional Analysis: One serving equals: 272 calories, Nutritional Analysis: One serving equals: 272 calories,
11g fat, 532mg sodium, 24g carbohydrate, 7g fiber, 11g fat, 532mg sodium, 24g carbohydrate, 7g fiber,
and 22g protein and 22g protein

 
 
 
 
Real Healthy Broccoli and Beef Real Healthy Broccoli and Beef
Ø 2/3  Cup  Coconut  Amino   Ø 2/3  Cup  Coconut  Amino  
Ø 1  ½  Tablespoons  Fresh  Ginger,  Minced Ø 1  ½  Tablespoons  Fresh  Ginger,  Minced
Ø 4  Cloves  Garlic,  Minced   Ø 4  Cloves  Garlic,  Minced  
Ø 1/2  Cup  Filtered  Water   Ø 1/2  Cup  Filtered  Water  
Ø 1/3  Cup  Pure  Maple  Syrup,  Grade  B   Ø 1/3  Cup  Pure  Maple  Syrup,  Grade  B  
Ø 3  Tablespoons  Arrowroot  Starch   Ø 3  Tablespoons  Arrowroot  Starch  
Ø 2  Tablespoons  Olive  Oil,  divided   Ø 2  Tablespoons  Olive  Oil,  divided  
Ø 1  Bunch  Green  Onions,  Chopped Ø 1  Bunch  Green  Onions,  Chopped
Ø 4  Cups  Organic  Broccoli,  Cut  into  Small  Pieces Ø 4  Cups  Organic  Broccoli,  Cut  into  Small  Pieces
Ø 1.5lbs  Grassfed  Flank,  skirt,  or  minute  steak,  cut   Ø 1.5lbs  Grassfed  Flank,  skirt,  or  minute  steak,  cut  
into  very  thin  strips.     into  very  thin  strips.    
Directions Directions
In  a  medium  bowl,  combine  the  coconut  amino,   In  a  medium  bowl,  combine  the  coconut  amino,  
ginger,  garlic,  water,  syrup,  and  arrowroot.  Set   ginger,  garlic,  water,  syrup,  and  arrowroot.  Set  
aside.   aside.  
Heat  1  Tablespoon  of  the  olive  oil,  on  high,  in  a  large   Heat  1  Tablespoon  of  the  olive  oil,  on  high,  in  a  large  
skillet  or  wok.  Add  the  green  onions  and  broccoli,   skillet  or  wok.  Add  the  green  onions  and  broccoli,  
saute  for  5  minutes.  Remove  from  Skillet.     saute  for  5  minutes.  Remove  from  Skillet.    
Heat  the  remaining  1  tablespoon  of  olive  oil  and  stir   Heat  the  remaining  1  tablespoon  of  olive  oil  and  stir  
fry  the  steak  until  almost  done,  about  4  minutes.     fry  the  steak  until  almost  done,  about  4  minutes.    
Return  the  veggies  to  the  skillet  and  add  the  sauce.   Return  the  veggies  to  the  skillet  and  add  the  sauce.  
Heat  until  the  sauce  boils  and  thickens,  about  3   Heat  until  the  sauce  boils  and  thickens,  about  3  
minutes.     minutes.    
Serve  over  Stir  Fried  Cauliflower  Rice  (See  Recipe)     Serve  over  Stir  Fried  Cauliflower  Rice  (See  Recipe)    
6 Servings   6 Servings  
Nutritional Analysis: One serving equals: 371 calories, Nutritional Analysis: One serving equals: 371 calories,
14g fat, 684mg sodium, 15g carbohydrate, 2g fiber, 14g fat, 684mg sodium, 15g carbohydrate, 2g fiber,
and 34g protein and 34g protein

 
 
 
 
Real Healthy Fried Rice Real Healthy Fried Rice
Ø 1  ½  Cups  Carrots,  Chopped   Ø 1  ½  Cups  Carrots,  Chopped  
Ø 1  Cup  Frozen  Peas Ø 1  Cup  Frozen  Peas
Ø 2  Heads  Organic  Cauliflower,  Cut  into  Small   Ø 2  Heads  Organic  Cauliflower,  Cut  into  Small  
Pieces   Pieces  
Ø 2  Tablespoons  Olive  Oil   Ø 2  Tablespoons  Olive  Oil  
Ø 2  Omega-­‐3  Free  Range  Eggs   Ø 2  Omega-­‐3  Free  Range  Eggs  
Ø 3  Tablespoons  Coconut  Amino   Ø 3  Tablespoons  Coconut  Amino  
Ø Salt  and  Pepper  to  taste.     Ø Salt  and  Pepper  to  taste.    
Directions Directions
Bring  a  medium  pot  of  water  to  boil.  Add  the   Bring  a  medium  pot  of  water  to  boil.  Add  the  
chopped  carrots,  and  boil  for  3  minutes.  Add  the   chopped  carrots,  and  boil  for  3  minutes.  Add  the  
frozen  peas  and  boil  for  another  2  minutes.  Drain   frozen  peas  and  boil  for  another  2  minutes.  Drain  
the  water  and  set  the  veggies  aside.     the  water  and  set  the  veggies  aside.    
Using  a  food  processor  with  the  grating  blade,  grate   Using  a  food  processor  with  the  grating  blade,  grate  
all  of  the  cauliflower.     all  of  the  cauliflower.    
Heat  the  olive  oil  in  a  large  skillet  or  wok  over   Heat  the  olive  oil  in  a  large  skillet  or  wok  over  
medium.  Add  the  carrots  and  peas,  saute  for  3   medium.  Add  the  carrots  and  peas,  saute  for  3  
minutes.  Add  the  3  eggs,  stir  to  combine.  When  the   minutes.  Add  the  3  eggs,  stir  to  combine.  When  the  
eggs  have  set,  add  the  grated  cauliflower  and  mix  to   eggs  have  set,  add  the  grated  cauliflower  and  mix  to  
combine.     combine.    
Season  the  rice  mixture  with  coconut  amino,  salt   Season  the  rice  mixture  with  coconut  amino,  salt  
and  pepper.  Reduce  the  heat  to  low,  cover  and  allow   and  pepper.  Reduce  the  heat  to  low,  cover  and  allow  
to  cook  for  another  5  minutes.     to  cook  for  another  5  minutes.    
Add  more  coconut  amino,  and  salt  and  pepper  to   Add  more  coconut  amino,  and  salt  and  pepper  to  
taste.     taste.    
8 Servings   8 Servings  
Nutritional Analysis: One serving equals: 123 calories, Nutritional Analysis: One serving equals: 123 calories,
5g fat, 227mg sodium, 14g carbohydrate, 6g fiber, and 5g fat, 227mg sodium, 14g carbohydrate, 6g fiber, and
7g protein 7g protein

 
 
 
 
(Gluten & Sugar Free) Awesome (Gluten & Sugar Free) Awesome
Orange Crispy Chicken Orange Crispy Chicken
Ø  ½  cup  orange  juice  concentrate  (no  sugar  added)   Ø  ½  cup  orange  juice  concentrate  (no  sugar  added)  
Ø  3  Tablespoons  coconut  aminos   Ø  3  Tablespoons  coconut  aminos  
Ø  1  Tablespoon  olive  oil   Ø  1  Tablespoon  olive  oil  
Ø  Zest  From  one  orange   Ø  Zest  From  one  orange  
Ø3  cloves  garlic,  minced   Ø3  cloves  garlic,  minced  
ØDash  red  pepper  flakes   ØDash  red  pepper  flakes  
Ø  2  packets  Stevia   Ø  2  packets  Stevia  
Ø  1  tablespoon  coconut  oil   Ø  1  tablespoon  coconut  oil  
Ø  2.5lbs  boneless  skinless  chicken  thigh,  cut  into   Ø  2.5lbs  boneless  skinless  chicken  thigh,  cut  into  
bite  sized  pieces   bite  sized  pieces  
Ø  Dash  salt  and  pepper   Ø  Dash  salt  and  pepper  
Ø  Dash  granulated  onion   Ø  Dash  granulated  onion  
Ø  1  tablespoon  sesame  seeds   Ø  1  tablespoon  sesame  seeds  
Ø  3  green  onions,  chopped   Ø  3  green  onions,  chopped  
Directions Directions
Combine  the  orange  juice  concentrate,  coconut   Combine  the  orange  juice  concentrate,  coconut  
amino,  olive  oil,  orange  zest,  red  pepper  flakes,  and   amino,  olive  oil,  orange  zest,  red  pepper  flakes,  and  
Stevia  in  a  small  bowl.  Mix  well  and  set  aside.  In  a   Stevia  in  a  small  bowl.  Mix  well  and  set  aside.  In  a  
large  skillet,  heat  the  coconut  oil  on  medium  high.     large  skillet,  heat  the  coconut  oil  on  medium  high.    
Generously  season  the  chicken  pieces  with  salt,   Generously  season  the  chicken  pieces  with  salt,  
pepper,  and  granulated  onion.  Add  Chicken  to  hot   pepper,  and  granulated  onion.  Add  Chicken  to  hot  
skillet  and  brown  on  all  sides.     skillet  and  brown  on  all  sides.    
When  chicken  is  almost  fully  cooked,  add  the   When  chicken  is  almost  fully  cooked,  add  the  
orange  sauce,  stirring  to  coat  all  of  the  chicken.   orange  sauce,  stirring  to  coat  all  of  the  chicken.  
Cook,  uncovered,  simmering  the  sauce  until   Cook,  uncovered,  simmering  the  sauce  until  
thickened,  and  fully  sticking  to  the  chicken.     thickened,  and  fully  sticking  to  the  chicken.    
Garnish  with  sesame  seeds  and  freshly  chopped   Garnish  with  sesame  seeds  and  freshly  chopped  
green  onion.     green  onion.    
6 Servings   6 Servings  
Nutritional Analysis: One serving equals: 282 calories, Nutritional Analysis: One serving equals: 282 calories,
12g fat, 505mg sodium, 12g carbohydrate, 1g fiber, 12g fat, 505mg sodium, 12g carbohydrate, 1g fiber,
and 35g protein and 35g protein

 
 
 
 
One Pot Chicken Dinner One Pot Chicken Dinner
Ø  2  cups  butternut  squash,  cubed   Ø  2  cups  butternut  squash,  cubed  
Ø  2  Tablespoons  coconut  oil   Ø  2  Tablespoons  coconut  oil  
Ø  1  pound  organic  chicken  breast  tenders   Ø  1  pound  organic  chicken  breast  tenders  
Ø  ½  teaspoon  salt   Ø  ½  teaspoon  salt  
Ø  1  teaspoon  dried  basil   Ø  1  teaspoon  dried  basil  
Ø  1  teaspoon  crushed  rosemary  plus  a  dash  more   Ø  1  teaspoon  crushed  rosemary  plus  a  dash  more  
Ø  ½  teaspoon  sweet  paprika  plus  a  dash  more   Ø  ½  teaspoon  sweet  paprika  plus  a  dash  more  
Ø  ½  teaspoon  dried  thyme  plus  a  dash  more   Ø  ½  teaspoon  dried  thyme  plus  a  dash  more  
Ø  ¼  teaspoon  garlic  powder   Ø  ¼  teaspoon  garlic  powder  
Ø  dash  of  pepper   Ø  dash  of  pepper  
Ø  ¼  teaspoon  celery  seeds   Ø  ¼  teaspoon  celery  seeds  
Ø  ½  teaspoon  dried  parsley   Ø  ½  teaspoon  dried  parsley  
Ø  pinch  of  ground  cumin   Ø  pinch  of  ground  cumin  
Ø  3  organic  zucchini,  cut  into  half  moons   Ø  3  organic  zucchini,  cut  into  half  moons  
Ø  2  large  heirloom  tomatoes,  chopped   Ø  2  large  heirloom  tomatoes,  chopped  
Ø  1  yellow  onion,  chopped   Ø  1  yellow  onion,  chopped  
Ø  4  garlic  cloves,  minced   Ø  4  garlic  cloves,  minced  
Directions Directions
In  a  large  skillet,  heat  1  tablespoon  of  coconut  oil  on   In  a  large  skillet,  heat  1  tablespoon  of  coconut  oil  on  
medium  heat.  Add  the  cubed  butternut  squash  and   medium  heat.  Add  the  cubed  butternut  squash  and  
saute,  covered,  for  about  five  minutes,  until  tender.   saute,  covered,  for  about  five  minutes,  until  tender.  
Transfer  the  squash  to  a  bowl,  then  set  the  skillet   Transfer  the  squash  to  a  bowl,  then  set  the  skillet  
back  on  medium  heat.     back  on  medium  heat.    
Add  the  remaining  1  Tablespoon  of  coconut  oil.   Add  the  remaining  1  Tablespoon  of  coconut  oil.  
Season  the  chicken  with  salt  and  pepper,  add  to  the   Season  the  chicken  with  salt  and  pepper,  add  to  the  
hot  skillet.  Sear  for  about  five  minutes,  until   hot  skillet.  Sear  for  about  five  minutes,  until  
browned  on  all  sides.     browned  on  all  sides.    
Turn  the  heat  down  to  medium-­‐low.  Sprinkle  with   Turn  the  heat  down  to  medium-­‐low.  Sprinkle  with  
all  the  seasonings.  Add  the  remaining  ingredients   all  the  seasonings.  Add  the  remaining  ingredients  
and  cook,  covered,  for  15  minutes.  Add  the   and  cook,  covered,  for  15  minutes.  Add  the  
butternut  squash  back  into  the  pot  for  the   butternut  squash  back  into  the  pot  for  the  
remaining  5  minutes.     remaining  5  minutes.    
5 Servings   5 Servings  
Nutritional Analysis: One serving equals: 192 calories, Nutritional Analysis: One serving equals: 192 calories,
6g fat, 424mg sodium, 14g carbohydrate, 4g fiber, and 6g fat, 424mg sodium, 14g carbohydrate, 4g fiber, and
20g protein 20g protein

 
 
 
 
Turkey, Fruit, and Spinach Salad Turkey, Fruit, and Spinach Salad
Ø  2  cups  shredded  roasted  turkey   Ø  2  cups  shredded  roasted  turkey  
Ø  1  organic  apple,  chopped   Ø  1  organic  apple,  chopped  
Ø  2  organic  celery  stalks,  chopped   Ø  2  organic  celery  stalks,  chopped  
Ø  ¼  cup  fresh  mint  leaves,  finely  chopped   Ø  ¼  cup  fresh  mint  leaves,  finely  chopped  
Ø  1  cup  organic,  red  grapes,  halved   Ø  1  cup  organic,  red  grapes,  halved  
Ø  4  cups  baby  spinach   Ø  4  cups  baby  spinach  
Dressing   Dressing  
Ø  ¼  cup  olive  oil   Ø  ¼  cup  olive  oil  
Ø  ¼  cup  fresh  squeezed  orange  juice   Ø  ¼  cup  fresh  squeezed  orange  juice  
Ø  1  Tablespoon  orange  zest   Ø  1  Tablespoon  orange  zest  
Ø  Stevia  to  taste   Ø  Stevia  to  taste  
Ø  1  Tablespoon  Dijon  mustard   Ø  1  Tablespoon  Dijon  mustard  
Ø  dash  of  salt  and  pepper   Ø  dash  of  salt  and  pepper  
Directions Directions
In  a  small  bowl,  whisk  the  olive  oil,  orange  juice,   In  a  small  bowl,  whisk  the  olive  oil,  orange  juice,  
orange  zest,  stevia,  Dijon,  salt  and  pepper.       orange  zest,  stevia,  Dijon,  salt  and  pepper.      
In  a  medium  bowl  combine  the  turkey,  apple,   In  a  medium  bowl  combine  the  turkey,  apple,  
celery,  mint,  and  grapes.  Toss  with  the  dressing.     celery,  mint,  and  grapes.  Toss  with  the  dressing.    
Prepare  each  plate  with  a  pile  of  spinach.  Top  with   Prepare  each  plate  with  a  pile  of  spinach.  Top  with  
the  turkey  salad  mixture.     the  turkey  salad  mixture.    
4 Servings   4 Servings  
Nutritional Analysis: One serving equals: 289 calories, Nutritional Analysis: One serving equals: 289 calories,
15g fat, 795mg sodium, 13g carbohydrate, 2g fiber, 15g fat, 795mg sodium, 13g carbohydrate, 2g fiber,
and 25g protein and 25g protein

Real Healthy Onion Rings Real Healthy Onion Rings


Ø  1  large  yellow  onion,  cut  into  ½  inch  slices   Ø  1  large  yellow  onion,  cut  into  ½  inch  slices  
Ø  1  cup  almond  meal   Ø  1  cup  almond  meal  
Ø  dash  of  salt   Ø  dash  of  salt  
Ø  ¼  teaspoon  garlic  powder   Ø  ¼  teaspoon  garlic  powder  
Ø  1  cup  coconut  milk,  full  fat   Ø  1  cup  coconut  milk,  full  fat  
Ø  1  omega-­‐3  egg   Ø  1  omega-­‐3  egg  
Directions Directions
Preheat  oven  to  400  degrees  F.  Lightly  grease   Preheat  oven  to  400  degrees  F.  Lightly  grease  
baking  sheet  with  coconut  oil.     baking  sheet  with  coconut  oil.    
In  a  shallow  bowl  combine  the  almond  meal,  salt   In  a  shallow  bowl  combine  the  almond  meal,  salt  
and  garlic  powder.  In  another  shallow  bowl  whisk   and  garlic  powder.  In  another  shallow  bowl  whisk  
the  coconut  milk  and  egg.     the  coconut  milk  and  egg.    
Dip  each  onion  ring  in  the  milk  mixture  and  then   Dip  each  onion  ring  in  the  milk  mixture  and  then  
coat  with  the  almond  meal  mixture.  Place  on   coat  with  the  almond  meal  mixture.  Place  on  
prepared  baking  sheet.  Bake  for  20  minutes.   prepared  baking  sheet.  Bake  for  20  minutes.  
Remove  from  oven,  flip  each  onion  ring,  and  then   Remove  from  oven,  flip  each  onion  ring,  and  then  
return  to  oven  for  an  additional  10  minutes.   return  to  oven  for  an  additional  10  minutes.  
Remove  from  oven  and  serve  immediately.     Remove  from  oven  and  serve  immediately.    

5 Servings   5 Servings  
Nutritional Analysis: One serving equals: 105 calories, Nutritional Analysis: One serving equals: 105 calories,
8g fat, 48mg sodium, 5g carbohydrate, 2g fiber, and 4g 8g fat, 48mg sodium, 5g carbohydrate, 2g fiber, and 4g
protein protein

 
 
 
 
Turkey Kabobs Turkey Kabobs
Ø  1  ½  pounds  turkey  breast,  deboned,  trimmed  of   Ø  1  ½  pounds  turkey  breast,  deboned,  trimmed  of  
skin  and  cut  into  thin  strips   skin  and  cut  into  thin  strips  
Ø  2  garlic  cloves,  minced   Ø  2  garlic  cloves,  minced  
Ø  1  teaspoon  olive  oil   Ø  1  teaspoon  olive  oil  
Ø  2  eggs   Ø  2  eggs  
Ø  ¼  cup  almond  meal  (more  if  needed)   Ø  ¼  cup  almond  meal  (more  if  needed)  
Ø  1  teaspoon  cumin   Ø  1  teaspoon  cumin  
Ø  1  teaspoon  sweet  paprika   Ø  1  teaspoon  sweet  paprika  
Ø  ½  teaspoon  cinnamon   Ø  ½  teaspoon  cinnamon  
Ø dash  of  salt  (optional)   Ø dash  of  salt  (optional)  
Ø  2  Tablespoons  fresh  parsley,  finely  chopped   Ø  2  Tablespoons  fresh  parsley,  finely  chopped  
Directions Directions
In  a  food  processor,  blend  the  turkey  strips  until   In  a  food  processor,  blend  the  turkey  strips  until  
ground.  Add  the  remaining  ingredients  and  pulse   ground.  Add  the  remaining  ingredients  and  pulse  
until  well  blended.  Pre-­‐heat  grill  or  grill  pan.     until  well  blended.  Pre-­‐heat  grill  or  grill  pan.    
Lightly  grease  your  hands,  then  press  the  meat  into   Lightly  grease  your  hands,  then  press  the  meat  into  
the  wooden  skewers  until  it  covers  3-­‐4  inches  in  an   the  wooden  skewers  until  it  covers  3-­‐4  inches  in  an  
elongated  meatball  shape.  If  the  meat  is  not   elongated  meatball  shape.  If  the  meat  is  not  
sticking,  add  more  almond  meal.  .     sticking,  add  more  almond  meal.  .    
Grill  for  about  8  minutes  per  side.     Grill  for  about  8  minutes  per  side.    
4 Servings   4 Servings  
Nutritional Analysis: One serving equals: 254 calories, Nutritional Analysis: One serving equals: 254 calories,
8g fat, 156mg sodium, 2g carbohydrate, 1g fiber, and 8g fat, 156mg sodium, 2g carbohydrate, 1g fiber, and
47g protein 47g protein

Creamy Chicken Soup with Quinoa & Creamy Chicken Soup with Quinoa &
Roasted Red Peppers Roasted Red Peppers
Ø  1  cup  roasted  red  bell  peppers   Ø  1  cup  roasted  red  bell  peppers  
Ø  ¾  cup  white  bean  hummus   Ø  ¾  cup  white  bean  hummus  
Ø  2  cups  chicken  stock   Ø  2  cups  chicken  stock  
Ø  ½  cup  cooked  quinoa   Ø  ½  cup  cooked  quinoa  
Ø  1  cup  shredded  rotisserie  chicken   Ø  1  cup  shredded  rotisserie  chicken  
Ø  dash  salt  and  pepper   Ø  dash  salt  and  pepper  
Ø  2  Tablespoons  parsley,  chopped   Ø  2  Tablespoons  parsley,  chopped  
Directions Directions
Take  ¼  cup  of  the  roasted  red  peppers,  slice  into   Take  ¼  cup  of  the  roasted  red  peppers,  slice  into  
strips  and  set  aside.       strips  and  set  aside.      
Place  the  remaining  red  peppers  in  a  blender  along   Place  the  remaining  red  peppers  in  a  blender  along  
with  the  hummus  and  chicken  stock.  Blend  until   with  the  hummus  and  chicken  stock.  Blend  until  
smooth.  Transfer  to  a  medium  saucepan.  Add  the   smooth.  Transfer  to  a  medium  saucepan.  Add  the  
quinoa  and  chicken.  Season  with  salt  and  pepper.     quinoa  and  chicken.  Season  with  salt  and  pepper.    
Bring  to  a  boil.  Ladle  the  soup  into  bowls  and   Bring  to  a  boil.  Ladle  the  soup  into  bowls  and  
garnish  with  the  slices  of  red  pepper  and  chopped   garnish  with  the  slices  of  red  pepper  and  chopped  
parsley.   parsley.  

5 Servings   5 Servings  
Nutritional Analysis: One serving equals: 248 calories, Nutritional Analysis: One serving equals: 248 calories,
11g fat, 644mg sodium, 14g carbohydrate, 3g fiber, 11g fat, 644mg sodium, 14g carbohydrate, 3g fiber,
and 20g protein and 20g protein

 
 
 
 
Easy Apple Pork Chops Easy Apple Pork Chops
Ø  2  apples,  chopped   Ø  2  apples,  chopped  
Ø  1  medium  yellow  onion,  chopped   Ø  1  medium  yellow  onion,  chopped  
Ø  2  Tablespoons  coconut  oil   Ø  2  Tablespoons  coconut  oil  
Ø  cinnamon   Ø  cinnamon  
Ø  sea  salt   Ø  sea  salt  
Ø  4  lean  pork  chops   Ø  4  lean  pork  chops  
Ø  ¼  cup  white  wine   Ø  ¼  cup  white  wine  
Ø  ¼  cup  sliced  almonds   Ø  ¼  cup  sliced  almonds  
Directions Directions
In  a  large  skillet,  warm  1  tablespoon  of  the  coconut   In  a  large  skillet,  warm  1  tablespoon  of  the  coconut  
oil  over  medium  heat.  Add  the  apples  and  onions.   oil  over  medium  heat.  Add  the  apples  and  onions.  
Saute  for  5  minutes  until  the  apples  are  tender.   Saute  for  5  minutes  until  the  apples  are  tender.  
Remove  the  apples  and  onions  from  the  pan.     Remove  the  apples  and  onions  from  the  pan.    
Add  the  remaining  tablespoon  of  coconut  oil  to  the   Add  the  remaining  tablespoon  of  coconut  oil  to  the  
pan  and  leave  the  heat  on  medium.  Sprinkle   pan  and  leave  the  heat  on  medium.  Sprinkle  
cinnamon  and  salt  on  both  sides  of  the  pork  chops   cinnamon  and  salt  on  both  sides  of  the  pork  chops  
then  rub  in.  Place  the  pork  chops  in  the  pan,  sear  on   then  rub  in.  Place  the  pork  chops  in  the  pan,  sear  on  
each  side  for  2  minutes.   each  side  for  2  minutes.  
Add  the  wine  and  bring  to  a  boil.  Add  the  apples  and   Add  the  wine  and  bring  to  a  boil.  Add  the  apples  and  
onions  back  to  the  pan,  cover  and  cook  for  about  6   onions  back  to  the  pan,  cover  and  cook  for  about  6  
minutes.   minutes.  
Sprinkle  with  the  almonds  and  serve  the  chops  with   Sprinkle  with  the  almonds  and  serve  the  chops  with  
generous  helping  of  apples  and  onions.   generous  helping  of  apples  and  onions.  
4 Servings   4 Servings  
Nutritional Analysis: One serving equals: 296 calories, Nutritional Analysis: One serving equals: 296 calories,
12g fat, 94mg sodium, 10g carbohydrate, 2g fiber, and 12g fat, 94mg sodium, 10g carbohydrate, 2g fiber, and
21g protein 21g protein

Cinnamon Slow-Cooker Applesauce Cinnamon Slow-Cooker Applesauce


Ø  3lbs  organic  apples,  peeled,  cored  and!  Chopped   Ø  3lbs  organic  apples,  peeled,  cored  and!  Chopped  
(I  only  peel  half  of  the  apples,  to  add  more  fiber  and   (I  only  peel  half  of  the  apples,  to  add  more  fiber  and  
texture)   texture)  
Ø  2  teaspoons  ground  cinnamon   Ø  2  teaspoons  ground  cinnamon  
Ø1/2  teaspoon  ground  nutmeg   Ø1/2  teaspoon  ground  nutmeg  
Ø  1  teaspoon  vanilla  extract   Ø  1  teaspoon  vanilla  extract  
Ø  2  Tablespoons  raw  honey   Ø  2  Tablespoons  raw  honey  
Ø  Juice  from  1  orange   Ø  Juice  from  1  orange  
Ø  ½  cup  filtered  water   Ø  ½  cup  filtered  water  
Directions Directions
Combine  all  ingredients  in  your  slow  cooker.    Cook   Combine  all  ingredients  in  your  slow  cooker.    Cook  
on  high  for  2  hours,  or  low  for  6  hours.  Use  an   on  high  for  2  hours,  or  low  for  6  hours.  Use  an  
immersion  blender  to  puree  the  cooked  apples.     immersion  blender  to  puree  the  cooked  apples.    
8 Servings   8 Servings  
Nutritional Analysis: One serving equals: 86 calories, Nutritional Analysis: One serving equals: 86 calories,
0g fat, 0mg sodium, 22g carbohydrate, 4g fiber, and 0g 0g fat, 0mg sodium, 22g carbohydrate, 4g fiber, and 0g
protein protein

 
 
 
 
Real Healthy Granola Bars Real Healthy Granola Bars
Ø  2  Tablespoons  ground  flax  meal   Ø  2  Tablespoons  ground  flax  meal  
Ø  3  Tablespoons  filtered  water   Ø  3  Tablespoons  filtered  water  
Ø  1/3  cup  coconut  oil,  melted   Ø  1/3  cup  coconut  oil,  melted  
Ø  ¼  cup  pure  maple  syrup,  grade  B   Ø  ¼  cup  pure  maple  syrup,  grade  B  
Ø  ½  cup  almond  butter  (no  sugar  added)   Ø  ½  cup  almond  butter  (no  sugar  added)  
Ø  ¼  teaspoon  almond  extract   Ø  ¼  teaspoon  almond  extract  
Ø  ½  cup  raw  pumpkin  seeds   Ø  ½  cup  raw  pumpkin  seeds  
Ø  ½  cup  roasted,  salted  sunflower  seeds   Ø  ½  cup  roasted,  salted  sunflower  seeds  
Ø½  cup  sliced  almonds   Ø½  cup  sliced  almonds  
Ø  ½  cup  mini  dairy  free,  soy  free  chocolate  chips   Ø  ½  cup  mini  dairy  free,  soy  free  chocolate  chips  
Ø  ½  cup  unsweetened,  shredded  coconut   Ø  ½  cup  unsweetened,  shredded  coconut  
Directions Directions
Preheat  oven  to  325  degrees  F.  Line  the  bottom  of   Preheat  oven  to  325  degrees  F.  Line  the  bottom  of  
an  8x8  inch  pan  with  parchment  paper,  and  coat   an  8x8  inch  pan  with  parchment  paper,  and  coat  
with  coconut  oil.  Set  aside.     with  coconut  oil.  Set  aside.    
In  a  small  cup  combine  the  flax  meal  and  water.   In  a  small  cup  combine  the  flax  meal  and  water.  
Whisk  with  a  fork  and  set  aside  to  thicken.     Whisk  with  a  fork  and  set  aside  to  thicken.    
In  a  small  saucepan,  over  low  heat,  combine  the   In  a  small  saucepan,  over  low  heat,  combine  the  
coconut  oil,  maple  syrup,  almond  butter  and   coconut  oil,  maple  syrup,  almond  butter  and  
almond  extract.  Stir  occasionally  and  remove  from   almond  extract.  Stir  occasionally  and  remove  from  
heat  when  melted.  Allow  to  cool,  about  10  minutes.   heat  when  melted.  Allow  to  cool,  about  10  minutes.  
Add  thicken  flax  meal  to  the  saucepan  and  mix  to   Add  thicken  flax  meal  to  the  saucepan  and  mix  to  
combine.     combine.    
In  a  medium  bowl,  combine  the  seeds,  nuts,   In  a  medium  bowl,  combine  the  seeds,  nuts,  
coconut,  and  chocolate  chips.  Pour  the  almond   coconut,  and  chocolate  chips.  Pour  the  almond  
butter  mixture  in  and  mix  well.  Press  the  mixture   butter  mixture  in  and  mix  well.  Press  the  mixture  
into  the  prepared  pan.  Bake  for  25-­‐35  minutes,  until   into  the  prepared  pan.  Bake  for  25-­‐35  minutes,  until  
golden  and  bubbly.  Remove  from  oven  and  allow  to   golden  and  bubbly.  Remove  from  oven  and  allow  to  
cool  in  the  pan  for  15  minutes.     cool  in  the  pan  for  15  minutes.    
Once  cooled,  loosed  the  sides  with  a  knife,  then   Once  cooled,  loosed  the  sides  with  a  knife,  then  
invert  onto  a  cutting  board.  Remove  the  parchment   invert  onto  a  cutting  board.  Remove  the  parchment  
paper  by  peeling  off  carefully.  Place  the  entire   paper  by  peeling  off  carefully.  Place  the  entire  
cutting  board  into  the  fridge  for  15  minutes-­‐this  is   cutting  board  into  the  fridge  for  15  minutes-­‐this  is  
an  important  step  that  will  ensure  that  your  bars   an  important  step  that  will  ensure  that  your  bars  
harden  completely  and  do  not  crumble.  After  15   harden  completely  and  do  not  crumble.  After  15  
minutes,  remove  from  the  fridge  and  cut  into  20   minutes,  remove  from  the  fridge  and  cut  into  20  
bars.  Store  in  an  airtight  container  in  the  fridge.     bars.  Store  in  an  airtight  container  in  the  fridge.    
20 Servings   20 Servings  
Nutritional Analysis: One serving equals: 171 calories, Nutritional Analysis: One serving equals: 171 calories,
14g fat, 2mg sodium, 9g carbohydrate, 2g fiber, and 4g 14g fat, 2mg sodium, 9g carbohydrate, 2g fiber, and 4g
protein protein

 
 
 
 
Buttery Pecan Caveman Cookies Buttery Pecan Caveman Cookies
Ø  1  ½  cup  raw  pecans   Ø  1  ½  cup  raw  pecans  
Ø  3  Tablespoons  coconut  flour   Ø  3  Tablespoons  coconut  flour  
Ø  ½  cup  almond  flour   Ø  ½  cup  almond  flour  
Ø  2  Tablespoons  arrowroot  starch   Ø  2  Tablespoons  arrowroot  starch  
Ø  ½  teaspoon  baking  soda   Ø  ½  teaspoon  baking  soda  
Ø  1/8  teaspoon  salt   Ø  1/8  teaspoon  salt  
Ø  1  omega-­‐3  egg   Ø  1  omega-­‐3  egg  
Ø½  teaspoon  vanilla  extract   Ø½  teaspoon  vanilla  extract  
Ø  ¼  cup  pure  maple  syrup,  grade  B   Ø  ¼  cup  pure  maple  syrup,  grade  B  
Ø  2  Tablespoons  coconut  oil,  melted   Ø  2  Tablespoons  coconut  oil,  melted  
Ø  ½  cup  mini,  dairy  and  soy  free  chocolate  chips   Ø  ½  cup  mini,  dairy  and  soy  free  chocolate  chips  
(Enjoy  Life  brand)   (Enjoy  Life  brand)  
Directions Directions
Preheat  oven  to  350  degrees  F.  Lightly  grease  a   Preheat  oven  to  350  degrees  F.  Lightly  grease  a  
baking  sheet  with  coconut  oil.  Place  raw  pecans  in  a   baking  sheet  with  coconut  oil.  Place  raw  pecans  in  a  
food  processor  and  pulse  until  coarsely  ground.     food  processor  and  pulse  until  coarsely  ground.    
In  a  medium  bowl  combine  the  ground  pecans,   In  a  medium  bowl  combine  the  ground  pecans,  
coconut  flour,  almond  flour,  arrowroot  starch,   coconut  flour,  almond  flour,  arrowroot  starch,  
baking  soda  and  salt.  In  a  medium  bowl  combine   baking  soda  and  salt.  In  a  medium  bowl  combine  
the  egg,  vanilla,  syrup,  and  (cooled)  oil.  Add  the  wet   the  egg,  vanilla,  syrup,  and  (cooled)  oil.  Add  the  wet  
ingredients  to  the  dry  ones  and  mix  until  fully   ingredients  to  the  dry  ones  and  mix  until  fully  
combined.  Stir  in  mini  chocolate  chips.  Shape  the   combined.  Stir  in  mini  chocolate  chips.  Shape  the  
dough  into  20  cookies,  flattening  them  slightly  onto   dough  into  20  cookies,  flattening  them  slightly  onto  
the  greased  pan.  Bake  for  12-­‐15  minutes  or  until   the  greased  pan.  Bake  for  12-­‐15  minutes  or  until  
golden.  Allow  to  cool  on  the  pan  for  5  minutes,  then   golden.  Allow  to  cool  on  the  pan  for  5  minutes,  then  
transfer  to  a  wire  cooling  rack.  Store  in  an  airtight   transfer  to  a  wire  cooling  rack.  Store  in  an  airtight  
container  in  the  fridge.     container  in  the  fridge.    
20 Servings   20 Servings  
Nutritional Analysis: One serving equals: 154 calories, Nutritional Analysis: One serving equals: 154 calories,
11g fat, 32mg sodium, 12g carbohydrate, 2g fiber, and 11g fat, 32mg sodium, 12g carbohydrate, 2g fiber, and
2.5g protein 2.5g protein

 
 
 
 
Almond Bread Almond Bread
Ø  5  cups  almond  meal  (buy  at  Trader  Joe’s-­‐4  cups   Ø  5  cups  almond  meal  (buy  at  Trader  Joe’s-­‐4  cups  
in  each  bag,  or  grind  raw  almonds  in  food   in  each  bag,  or  grind  raw  almonds  in  food  
processor)   processor)  
Ø  1  heaping  teaspoon  baking  soda   Ø  1  heaping  teaspoon  baking  soda  
Ø  ½  teaspoon  salt   Ø  ½  teaspoon  salt  
Ø  6  omega-­‐3,  free  range  eggs   Ø  6  omega-­‐3,  free  range  eggs  
Ø  2  Tablespoons  raw  honey   Ø  2  Tablespoons  raw  honey  
Ø  2  teaspoons  apple  cider  vinegar   Ø  2  teaspoons  apple  cider  vinegar  
Directions Directions
Preheat  oven  to  300  degrees  F.  Generously  grease  a   Preheat  oven  to  300  degrees  F.  Generously  grease  a  
loaf  pan  with  coconut  oil.  In  a  large  bowl  combine   loaf  pan  with  coconut  oil.  In  a  large  bowl  combine  
all  of  the  dry  ingredients.  In  a  separate  bowl,  whisk   all  of  the  dry  ingredients.  In  a  separate  bowl,  whisk  
eggs  then  add  honey  and  vinegar.  Add  the  wet   eggs  then  add  honey  and  vinegar.  Add  the  wet  
ingredients  to  dry  ones  and  mix  until  fully   ingredients  to  dry  ones  and  mix  until  fully  
combined.  Fill  prepared  loaf  pan,  smooth  the  top  of   combined.  Fill  prepared  loaf  pan,  smooth  the  top  of  
the  dough.  Bake  for  45  minutes  or  until  golden   the  dough.  Bake  for  45  minutes  or  until  golden  
brown.  Loosen  side  of  bread  immediately  after   brown.  Loosen  side  of  bread  immediately  after  
removing  from  oven,  then  allow  to  cool  completely   removing  from  oven,  then  allow  to  cool  completely  
before  removing  from  pan.     before  removing  from  pan.    
20 Servings   20 Servings  
Nutritional Analysis: One serving equals: 157 calories, Nutritional Analysis: One serving equals: 157 calories,
12g fat, 98mg sodium, 7g carbohydrate, 3g fiber, and 12g fat, 98mg sodium, 7g carbohydrate, 3g fiber, and
7g protein 7g protein

 
 
 
 
Skinny Lemon Bars Skinny Lemon Bars
For  the  Crust:   For  the  Crust:  
Ø  3  cups  blanched  almond  flour   Ø  3  cups  blanched  almond  flour  
Ø  1  teaspoon  salt   Ø  1  teaspoon  salt  
Ø  ¼  cup  coconut  oil,  melted  over  low  heat   Ø  ¼  cup  coconut  oil,  melted  over  low  heat  
Ø  2  Tablespoons  agave  nectar   Ø  2  Tablespoons  agave  nectar  
Ø  1  Tablespoon  vanilla  extract   Ø  1  Tablespoon  vanilla  extract  
Ø  ½  teaspoon  almond  extract   Ø  ½  teaspoon  almond  extract  
Ø  1  teaspoon  lemon  rind   Ø  1  teaspoon  lemon  rind  
For  the  Lemon  Layer:   For  the  Lemon  Layer:  
Ø  ½  cup  coconut  oil,  melted  over  low  heat   Ø  ½  cup  coconut  oil,  melted  over  low  heat  
Ø  ½  cup  agave  nectar   Ø  ½  cup  agave  nectar  
Ø  6  omega-­‐3,  free  range  eggs   Ø  6  omega-­‐3,  free  range  eggs  
Ø  2/3  cup  fresh  lemon  juice   Ø  2/3  cup  fresh  lemon  juice  
Ø  2  Tablespoons  lemon  rind   Ø  2  Tablespoons  lemon  rind  
Ø  2  Tablespoons  coconut  flour   Ø  2  Tablespoons  coconut  flour  
Directions Directions
Preheat  oven  to  350  degrees  F.  Generously  grease  a   Preheat  oven  to  350  degrees  F.  Generously  grease  a  
13x9  inch  baking  pan  with  coconut  oil  and  lightly   13x9  inch  baking  pan  with  coconut  oil  and  lightly  
dust  with  coconut  flour,  set  aside.     dust  with  coconut  flour,  set  aside.    
For  the  crust:  In  a  medium  bowl  combine  the   For  the  crust:  In  a  medium  bowl  combine  the  
almond  flour  and  salt.  In  another  bowl  combine  the   almond  flour  and  salt.  In  another  bowl  combine  the  
coconut  oil,  agave  nectar,  extracts  and  lemon  rind.   coconut  oil,  agave  nectar,  extracts  and  lemon  rind.  
Bake  for  15  minutes  or  until  golden  brown.     Bake  for  15  minutes  or  until  golden  brown.    
For  the  Lemon  layer:  In  a  blender  combine  all  of  the   For  the  Lemon  layer:  In  a  blender  combine  all  of  the  
lemon  layer  ingredients  on  high  until  smooth.  Pour   lemon  layer  ingredients  on  high  until  smooth.  Pour  
over  the  baked  crust.  Bake  for  another  15-­‐20   over  the  baked  crust.  Bake  for  another  15-­‐20  
minutes  until  golden.  Allow  to  cool  for  30  minutes   minutes  until  golden.  Allow  to  cool  for  30  minutes  
then  refrigerate  for  2  hours  until  set.  Cut  into  bars   then  refrigerate  for  2  hours  until  set.  Cut  into  bars  
and  serve.     and  serve.    
30 Servings   30 Servings  
Nutritional Analysis: One serving equals: 151 calories, Nutritional Analysis: One serving equals: 151 calories,
12g fat, 60mg sodium, 8g carbohydrate, 2g fiber, and 12g fat, 60mg sodium, 8g carbohydrate, 2g fiber, and
4g protein 4g protein

 
 
 
 
Real Healthy Basic Donut Recipe Real Healthy Basic Donut Recipe
Dry  ingredients:   Dry  ingredients:  
Ø  1  ¼  cup  blanched  almond  flour     Ø  1  ¼  cup  blanched  almond  flour    
Ø  ¼  teaspoon  baking  soda   Ø  ¼  teaspoon  baking  soda  
Wet  ingredients:   Wet  ingredients:  
Ø  3  Tablespoons  pure  maple  syrup,  grade  B   Ø  3  Tablespoons  pure  maple  syrup,  grade  B  
Ø  ¼  teaspoon  almond  extract   Ø  ¼  teaspoon  almond  extract  
Ø  ½  teaspoon  vanilla  extract   Ø  ½  teaspoon  vanilla  extract  
Ø  2  Tablespoons  coconut  oil,  melted   Ø  2  Tablespoons  coconut  oil,  melted  
Ø  1  teaspoon  apple  cider  vinegar   Ø  1  teaspoon  apple  cider  vinegar  
Ø  2  eggs,  at  room  temperature,  whites  and  yolks   Ø  2  eggs,  at  room  temperature,  whites  and  yolks  
separated   separated  
Directions Directions
Preheat  oven  to  350  degrees  F.  Generously  grease   Preheat  oven  to  350  degrees  F.  Generously  grease  
6-­‐molded  donut  pan  with  coconut  oil.     6-­‐molded  donut  pan  with  coconut  oil.    
Combine  the  dry  ingredients  in  a  medium  bowl.  In   Combine  the  dry  ingredients  in  a  medium  bowl.  In  
another  medium  bowl,  combine  all  of  the  wet   another  medium  bowl,  combine  all  of  the  wet  
ingredients  except  egg  whites.     ingredients  except  egg  whites.    
Mix  the  wet  with  dry,  and  set  aside.  Beat  the  egg   Mix  the  wet  with  dry,  and  set  aside.  Beat  the  egg  
whites  until  firm  peaks  form.  Gently  fold  the  egg   whites  until  firm  peaks  form.  Gently  fold  the  egg  
whites  into  the  batter.  Equally  distribute  the  batter   whites  into  the  batter.  Equally  distribute  the  batter  
between  the  6  donut  molds.  Smooth  out  the  tops  of   between  the  6  donut  molds.  Smooth  out  the  tops  of  
each  donut.  Bake  for  12-­‐15  minutes  until  golden.     each  donut.  Bake  for  12-­‐15  minutes  until  golden.    
Allow  the  donuts  to  cool,  remove  from  pan,  and   Allow  the  donuts  to  cool,  remove  from  pan,  and  
then  chill  in  the  fridge  for  half  an  hour.     then  chill  in  the  fridge  for  half  an  hour.    
12 half-donut Servings   12 half-donut Servings  
Nutritional Analysis: One serving equals: 111 calories, Nutritional Analysis: One serving equals: 111 calories,
8g fat, 32mg sodium, 4g carbohydrate, 2g fiber, and 4g 8g fat, 32mg sodium, 4g carbohydrate, 2g fiber, and 4g
protein protein

Real Healthy Chocolate Glazed Donut Real Healthy Chocolate Glazed Donut
For  the  glaze:   For  the  glaze:  
Ø ½  cup  very  dark   Ø ½  cup  very  dark  
Ø  chocolate  (73%  cocoa)   Ø  chocolate  (73%  cocoa)  
Ø  ¼  cup  unsweetened  chocolate   Ø  ¼  cup  unsweetened  chocolate  
Ø  2  Tablespoons  coconut  oil   Ø  2  Tablespoons  coconut  oil  
Directions Directions
Make  the  Real  Healthy  Basic  Donut  Recipe.     Make  the  Real  Healthy  Basic  Donut  Recipe.    
For  the  glaze:  Fill  a  medium  skillet  with  a  few   For  the  glaze:  Fill  a  medium  skillet  with  a  few  
inches  of  water  and  place  over  medium-­‐low  heat.   inches  of  water  and  place  over  medium-­‐low  heat.  
Place  the  glaze  ingredients  in  a  small  saucepan  and   Place  the  glaze  ingredients  in  a  small  saucepan  and  
put  the  saucepan  inside  the  skillet.  Gently  mix  the   put  the  saucepan  inside  the  skillet.  Gently  mix  the  
ingredients  until  fully  melted.     ingredients  until  fully  melted.    
Pour  the  melted  chocolate  into  a  shallow  bowl.  Dip   Pour  the  melted  chocolate  into  a  shallow  bowl.  Dip  
each  chilled  donut  into  the  chocolate,  then   each  chilled  donut  into  the  chocolate,  then  
immediately  chill  for  30  minutes  until  the  glaze   immediately  chill  for  30  minutes  until  the  glaze  
hardens.     hardens.    
12 half-donut Servings   12 half-donut Servings  
Nutritional Analysis: One serving equals: 203 calories, Nutritional Analysis: One serving equals: 203 calories,
19g fat, 32mg sodium, 8g carbohydrate, 3g fiber, and 19g fat, 32mg sodium, 8g carbohydrate, 3g fiber, and
5g protein 5g protein

 
 
 
 
Real Healthy Zucchini Cakes Real Healthy Zucchini Cakes
Ø  1  tsp  olive  oil   Ø  1  tsp  olive  oil  
Ø  1  small  yellow  onion,  grated   Ø  1  small  yellow  onion,  grated  
Ø  1  garlic  clove   Ø  1  garlic  clove  
Ø  2  cups  grated  Zucchini   Ø  2  cups  grated  Zucchini  
Ø  ½  tsp  salt   Ø  ½  tsp  salt  
Ø  2  eggs   Ø  2  eggs  
Ø  ¼  cup  coconut  flour   Ø  ¼  cup  coconut  flour  
Ø  2  Tablespoons  flax  meal   Ø  2  Tablespoons  flax  meal  
Ø  ½  tsp  baking  powder   Ø  ½  tsp  baking  powder  
Ø  Non-­‐Fat  Plain  Greek  Yogurt   Ø  Non-­‐Fat  Plain  Greek  Yogurt  
Ø  Sweet  Paprika   Ø  Sweet  Paprika  
Directions Directions
Heat  half  of  the  olive  oil  in  a  large  skillet.  Saute  the   Heat  half  of  the  olive  oil  in  a  large  skillet.  Saute  the  
onion  and  garlic  for  2  minutes,  then  set  aside.  Place   onion  and  garlic  for  2  minutes,  then  set  aside.  Place  
grated  zucchini  in  a  colander,  sprinkle  with  the  salt   grated  zucchini  in  a  colander,  sprinkle  with  the  salt  
and  allow  to  sit  in  the  sink  for  10  minutes.     and  allow  to  sit  in  the  sink  for  10  minutes.    
User  a  clean  paper  towel  to  squeeze  excess  water   User  a  clean  paper  towel  to  squeeze  excess  water  
from  the  zucchini.  In  a  medium  bowl  whisk  the   from  the  zucchini.  In  a  medium  bowl  whisk  the  
eggs.  Add  the  coconut  flour,  flax,  and  baking  soda.   eggs.  Add  the  coconut  flour,  flax,  and  baking  soda.  
Add  the  onions  and  zucchini.  Place  the  remaining   Add  the  onions  and  zucchini.  Place  the  remaining  
olive  oil  in  a  large  skillet  over  medium  heat.  Drop   olive  oil  in  a  large  skillet  over  medium  heat.  Drop  
the  dough  in  heaping  tablespoons,  press  down  with   the  dough  in  heaping  tablespoons,  press  down  with  
a  fork.  Cook  each  side  for  3  minutes  or  until  golden.     a  fork.  Cook  each  side  for  3  minutes  or  until  golden.    
Serve  with  a  dollop  of  yogurt  and  a  sprinkle  of   Serve  with  a  dollop  of  yogurt  and  a  sprinkle  of  
sweet  paprika.     sweet  paprika.    
8 Servings   8 Servings  
Nutritional Analysis: One serving equals: 51 calories, Nutritional Analysis: One serving equals: 51 calories,
2.7g fat, 188mg sodium, 4g carbohydrate, 2g fiber, and 2.7g fat, 188mg sodium, 4g carbohydrate, 2g fiber, and
3g protein 3g protein

 
 
 
 
Real Healthy Fried Chicken Real Healthy Fried Chicken
Ø  2  eggs   Ø  2  eggs  
Ø  2  Tablespoons  fruit-­‐only  apricot  preserves   Ø  2  Tablespoons  fruit-­‐only  apricot  preserves  
Ø  2  Tablespoons  Dijon  mustard   Ø  2  Tablespoons  Dijon  mustard  
Ø  ½  teaspoon  garlic  powder   Ø  ½  teaspoon  garlic  powder  
Ø  ½  teaspoon  red  pepper  flakes   Ø  ½  teaspoon  red  pepper  flakes  
Ø  ½  cup  almond  flour   Ø  ½  cup  almond  flour  
Ø  ½  cup  almond  meal   Ø  ½  cup  almond  meal  
Ø  ½  cup  coconut  flour   Ø  ½  cup  coconut  flour  
Ø  ½  teaspoon  black  pepper   Ø  ½  teaspoon  black  pepper  
Ø  ½  teaspoon  dried  thyme   Ø  ½  teaspoon  dried  thyme  
Ø  ½  teaspoon  sweet  paprika   Ø  ½  teaspoon  sweet  paprika  
Ø  ½  teaspoon  salt   Ø  ½  teaspoon  salt  
Ø  2lbs  boneless,  skinless  organic  chicken  tenders   Ø  2lbs  boneless,  skinless  organic  chicken  tenders  
Directions   Directions  
Preheat  oven  to  350  degrees  F.  Lightly  grease  a   Preheat  oven  to  350  degrees  F.  Lightly  grease  a  
13x9  inch  baking  pan  with  coconut  oil.  In  a  medium   13x9  inch  baking  pan  with  coconut  oil.  In  a  medium  
bowl  whisk  the  eggs,  apricot  preserves,  mustard,   bowl  whisk  the  eggs,  apricot  preserves,  mustard,  
garlic  powder,  and  red  pepper  flakes.     garlic  powder,  and  red  pepper  flakes.    
In  another  medium  bowl,  combine  the  almond  flour,   In  another  medium  bowl,  combine  the  almond  flour,  
almond  meal,  coconut  flour,  pepper,  thyme,  paprika,   almond  meal,  coconut  flour,  pepper,  thyme,  paprika,  
and  salt.  Dip  each  chicken  tender  in  the  egg  mixture,   and  salt.  Dip  each  chicken  tender  in  the  egg  mixture,  
then  dredge  through  the  flour  mixture.  Place  in  the   then  dredge  through  the  flour  mixture.  Place  in  the  
prepared  pan.  Bake  for  35  minutes.  Change  oven  to   prepared  pan.  Bake  for  35  minutes.  Change  oven  to  
high  broil  for  2  minutes,  flip  each  chicken  tender   high  broil  for  2  minutes,  flip  each  chicken  tender  
and  broil  the  other  side  for  2  minutes.  Serve  with  a   and  broil  the  other  side  for  2  minutes.  Serve  with  a  
side  of  sugar  free  BBQ  sauce  or  organic  honey   side  of  sugar  free  BBQ  sauce  or  organic  honey  
mustard.     mustard.    
6 Servings   6 Servings  
Nutritional Analysis: One serving equals: 256 calories, Nutritional Analysis: One serving equals: 256 calories,
6g fat, 376mg sodium, 5g carbohydrate, 2g fiber, and 6g fat, 376mg sodium, 5g carbohydrate, 2g fiber, and
39g protein 39g protein

 
 
 
 

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