presents volume #1 fresh, fast, yum!1-page special tip infographic 21 quick & simple gourmet...

FRESH, FAST, YUM!P R E S E N T S V O L U M E # 1

WELCOME FROM YURIIt all started from a simple survey

WE ASKED OUR CLIENTS AND READERS WHAT THEY WANTED FROM US MOVING FORWARD AND THE

OVERWHELMING RESPONSE (45% TO BE EXACT) WAS … NEW RECIPES AND COOKBOOKS!

So after months of figuring out the best way to deliver new, delicious, and fresh fat burning recipes and meal plans to you each month, the idea for what you’re reading right now was born.

We started pulling it together immediately. Gathered some of the world’s foremost nutrition experts, food bloggers, and healthy foodies. And we prepared a “one of a kind” online portal that now gives you access to hundreds and hundreds of recipes and done-for-you meal plans.

And we even decided to go one step further by putting together a monthly newsletter to give you top-notch cooking tips and health insights.

Everything was ready. Everything was working great.

Everything except—we didn’t have a name. Try as I might, I couldn’t come up with the right term for everything this cookbook club is …

THE SIMPLE, HEALTHY, DELICIOUS WAY TO MAKE

INCREDIBLE GOURMET MEALS IN YOUR HOME

EVERY NIGHT.

Yeah, it doesn’t really roll off the tongue. It took months of brainstorming before we settled on the Fat Burning Meal Club. That title stuck because it was so motivating—it didn’t just describe what was on the menu—it encompasses what you’re going to get out of our menus.

Our intention is for the FBMC to be THE pre-eminent place on the web for amazingly delicious fat burning meals.

It’s really the ONLY one-stop shop for fat burning recipes and meal plans that makes every meal simple, slimming, and delicious.

I believe we’re onto something really special here. No one else is making absolutely mouth-watering, healthy meals this simple, accessible, or FUN. I can’t wait to show you how easy it is to enjoy whole foods, get the body you deserve, and reboot your youthful energy.

It’s going to be a great month of fat-burning. And an even better month of food.

Let ’s Eat,Yuri

[ 2 ]

VOLUME #1 INTRO

1-PAGE SPECIAL TIP INFOGRAPHIC21 Quick & Simple

Gourmet Coconut Butter Blends QUICK, SIMPLE GOURMET. THESE COCONUT BUTTER BLENDS ARE A GREAT WAY TO MAKE A HEALTHY

DINNER—FAST! SIMPLY STIR THEM TOGETHER, STORE IN THE FRIDGE, AND DRIZZLE OVER SALMON,

STEAK, CHICKEN, OR VEGGIES ANYTIME YOU WANT A DELICIOUS DINNER.

The flavor is incredible. It melts into the meat, leaving tender, tasty bites.Keep two, three, even five of these ready-to-go Coconut Butters on hand. They’ll keep for 1–2 weeks in the fridge.

STEP 1

To ½ cup of melted coconut oil stir in 2 teaspoons sea salt.

STEP 2

Stir in your favorite flavor combo, then chill in an airtight container until ready to use:

01 COUNTRY CLUB | 1 tsp Dill + 1 tsp Lemon Rind + 1 Tbsp Chopped Shallots

02 SUMMERTIME | 1 Tbsp Basil + ¼ cup Sudnried Tomatoes + ¼ cup Chopped Pine Nuts

03 SPICY DIJON | 1 Tbsp Dijon + 1 tsp dill + 1 tsp Fresh Onions

04 ITALIAN | 1 Tbsp Sundried Tomatoes + 2 Tbsp Capers

05 TROPICAL | ¼ cup Shredded Coconut + 1 tsp Jerk Seasoning + 1 tsp Lime Zest

06 MEDITERRANEAN | ¼ Tbsp Chopped Kalamata Olives + ¼ cup Roasted Garlic Puree

07 GARLIC | 3 cloves Chopped Garlic + 1 Tbsp Fresh-Cracked Pepper

08 SPICY GARLIC | 3 cloves Chopped Garlic + 1 tsp Lemon Rind + 1 tsp Red Pepper Flakes

09 SWEET ORANGE | 2 Tbsp Honey + 1 clove Chopped Garlic + 1 tsp Ginger + Zest 1 Orange

10 LEMON PEPPER | Zest 1 Lemon + 2 tsp Cracked Pepper

11 GARDEN HERB | 1 Tbsp each Fresh Chopped: Parsley + Tarragon + Mint

12 DECEMBER EVE | Zest 1 Orange + 1 Tbsp Fresh Rosemary + 1 pinch Cinnamon + 1 pinch Ginger

13 SEA SALT | Sprinkle 1 Tbsp Flaked Sea Salt on top after cooking

14 RED PIRANHA | 1 clove Chopped Garlic + 3 tsp Smoked Paprika + 1 tsp Fresh-Ground Pepper

15 ASIAN SENSATION | 1 tsp Fresh Grated Ginger + 2 cloves Ginger + 2 tsp Chinese 5 Spice Powder

16 TIKKA MASALA | 2 tsp Garam Masala + 2 Tbsp Tomato Paste

17 CURRY COCONUT | 2 tsp Curry Powder + 1 clove Chopped Garlic + ¼ cup Shredded Coconut

18 SOUTHERN BBQ | 2 Tbsp Apple Cider Vinegar + 2 Tbsp Tomate Paste + 1 Tbsp Honey

19 BLACKBERRY ZINGER | ¼ cup Mashed Blackberries + ½ tsp Ginger + 1 Tbsp Honey + 2 Tbsp Chopped Sweet Onions

20 MAPLE ROSEMARY | 3 Tbsp Maple Syrup + ½ Tbsp Dried Rosemary + Zest 1 Orange + ½ tsp Red Pepper Flakes

21 HONEY SESAME | 3 Tbsp Braggs Aminos + 3 Tbsp Honey + 1 Tbsp Sesame Seeds + 1 Tbsp Tamari

STEP 3

To Serve: Melt 1 tablespoon of Coconut Butter. Drizzle over 1 filet of salmon. Cook at 400°F for 8-15 minutes, or until salmon flakes from fork. Enjoy!

[ 3 ]

VOLUME #1 INTRO

HEALTHY, HIGH PROTEIN BREAKFAST IDEASFOR SERIOUS FAT-BURNING, FOCUS ON A HIGH PROTEIN, PLANT-BASED BREAKFAST.

AVOID THE CARBS AT ALL COST.

Green smoothies and veggie-based omelets make excellent morning meals. Simple and delicious, they’re also a great way to use leftover fruits and veggies from your weekly shopping trips. Here’s how to make delicious variations using the produce you have on hand.

DIY HI-PROTEIN GREEN SMOOTHIES

In a hi-speed blender combine:

4 cups greens (spinach, collard, chard, arugula, romaine)

+ 1 cup liquid (water, coconut water, almond milk,)

+ 1 cup fruit (berries, apples, banana,)

+ ¼ peeled citrus (lemon, lime, orange, pineapple)

+ 2 Tbsp plant protein (hemp seeds, chia seeds, almond butter, melted coconut oil)

7 EASY OMELETS

Mix together 2 Eggs + 2 Tbsp Water + 1 Tbsp Melted Coconut Oil with 1 cup of the following chopped veggie combos. Then cook in a skillet over medium-low heat until cooked through. Enjoy!

1. tomatoes + basil + garlic

2. spinach + garlic + olive oil

3. olives + tomatoes + feta

4. tomatoes + avocados + scallions

5. broccoli + onion + carrot + tomato

6. caramelized onions + mushrooms

7. avocado + jalapeno + tomato + garlic

[ 4 ]

VOLUME #1 INTRO

FAT-BURNING LUNCH IDEASFormula

for a Happy Desk LunchIF YOU’RE A LUNCH EATER, SALAD IS THE QUICKEST WAY TO BOOST YOUR PLANT-BASED INTAKE.

BEFORE YOU THINK THIS MEANS YOU’VE GOT TO EAT LIKE A RABBIT, LET ME PROMISE YOU—SALADS

MADE RIGHT ARE DELICIOUS. YOU’LL LIKELY HAVE LEFTOVER FRUITS, VEGGIES, AND GREENS FROM

YOUR DINNER SHOPPING. USING THESE LEFTOVERS IN SALAD IS A GREAT WAY TO BOOST VEGGIE

INTAKE AND KEEP FOOD WATER TO A MINIMUM.

Here’s my Sensational Salad formula. Just pick one from each column, toss in a bowl, and top with one of my favorite vinaigrette recipes (below). Enjoy!

ORGANIC GREENS

Spring Mix

Spinach

Arugula

Baby Romaine

Chopped Kale

Baby Kale

HIGH PROTEIN

Black Beans

Cooked Quinoa

Hemp Seeds

Cooked Lentils

Sliced Almonds

Chopped Walnuts

SAVORY

Chopped Onion

Sliced Avocado

Tomatoes

Carrots

Fresh Lemon Juice

Cucumbers

SWEET

Berries

Apples

Dried Cranberries

Roasted Beets

Orange Slices

Roasted Squash

TOPPERS

Sunflower Seeds

Pumpkin Seeds

Feta Cheese

Parmesan Cheese

Sprouts

Sliced Olives

DRIZZLE ON FLAVOR!

These two quick-and-simple vinaigrette’s pair with every salad combo! Pick your favorite—sweet or savory, drizzle, and enjoy!01 SAVORY | French Ginger Vinaigrette:

2 Tbsp Apple Cider Vinegar + 2 Tbsp Olive Oil + 1 clove Chopped Garlic + Salt & Pepper02 SWEET | Apple Honey Vinaigrette:

2 Tbsp Apple Cider Vinegar + 2 Tbsp melted Coconut Oil + 1 Tbsp Sweet Onion + 1 Tbsp Honey + Salt & Pepper

[ 5 ]

VOLUME #1 INTRO

30-DAY DINNER PLAN

DAY 1 dinner DAY 2 dinner DAY 3 dinner DAY 4 dinner DAY 5 dinner DAY 6 dinner DAY 7 dinner

Garam Masala Winter Vegetable

Soup

Spicy Tuna Cauliflower Rolls

Crockpot Harvest Salad with Balsamic

Vinaigrette

Sweet Shepherd’s Pie

Skillet Asparagus with

Caramelized Onion

Portabella Sliders

Honey Sesame Chicken Stirfry


Shrimp Cobb Salad with Avocado Dressing

Chickpea and Kale Bowl

Plantain Pizza Margherita

Fattoush Salad & Lovely Salmon

Apple, Avocado, Cranberry &

Walnut Salad

Vietnamese Chicken Satay

Tasty Veggie Tacos


Vegetable Gratin with Sweet

Potatoes and Basil

Spinach & Chickpea Crepes

Roasted Salmon with Blueberry

BBQ Sauce

Avocado Soup with Cucumber

Sweet Potato & Black Bean

Lettuce Wraps

Skillet Juevos Rancheros

Thai Chicken Lettuce Wraps


Chicken Vegetable

Quinoa Soup

Leftover Chicken Vegetable

Quinoa Soup + The Whole

Enchilada Salad

Easy Frittata Easy Beans and Rice

Tangy Shaved Asparagus

Cucumber Salad

Flank Steak with Avocado

Mash and Wilted Spinach

Chinese Cauliflower Fried

Rice

DAY 29 dinner DAY 30 dinner

Coconut Sweet Potato

Mash & Scallops

Crockpot Keerai Kootu (Spinach-

Split Moong Bean Stew)

[ 6 ]

VOLUME #1 INTRO

WEEKLY SHOPPING LISTS PANTRY STAPLES

☐ Olive Oil, preferably organic

☐ Coconut Oil

☐ Sea Salt

☐ Pepper

☐ Mayonnaise

☐ Sriracha Sauce

☐ Braggs or Coconut Aminos

☐ Cinnamon

☐ Balsamic Vinegar (or balsamic style coconut vinegar)

☐ Almond Milk

☐ Almond Flour

☐ Apple Cider Vinegar

☐ Worcestershire sauce

☐ Dijon Mustard

☐ Honey

☐ Dried Rosemary

☐ Dried Thyme

☐ Cumin Powder

☐ Crushed Red Pepper

☐ Chili Powder

☐ Ground Coriander

☐ Italian Seasoning

☐ Oregano

☐ Garam Masala

☐ Bay Leaf

☐ Zahtar seasoning

☐ Black mustard seeds (available online)

☐ Turmeric powder

☐ Sesame Seeds

WEEK 1

FRUIT

☐ 1 apple

☐ 1 lemon

VEGETABLES

☐ 1 red onion

☐ 2 sweet onions

☐ 1 bunch green onions

☐ 1 bulb garlic

☐ 1 small butternut squash

☐ 4 carrots

☐ ¼ cup sweet peas (fresh or frozen)

☐ 1 green pepper

☐ 1–2 bunches Swiss chard (enough for 3–4 cups chopped)

☐ 1 large head cauliflower

☐ 1 head broccoli

☐ 1 small cucumber

☐ 4 avocados

☐ 6–8 cups Mixed Greens

☐ 8 Medium Portobello Mushrooms

☐ 1 large sweet potato

☐ 1 cup baby tomatoes

☐ 2 Tomatoes

☐ 1 bunch asparagus

CANNED GOODS

☐ 1 15 oz. can diced tomatoes

☐ 1 small can tomato paste

☐ 2 cans full-fat coconut milk

☐ 2 cups beef or vegetable broth

MEATS

☐ 4 ounces sashimi grade tuna

☐ ½ pound chuck roast

☐ 1 pound lamb (or 4 cups chopped baby bella mushrooms)

☐ 2 filets salmon, flounder, or halibut

☐ ½ pound bacon (optional)

☐ 2 chicken breasts

MISC

☐ ¼ cup walnuts or pecans

☐ ¼ cup slivered almonds

☐ Sriracha

☐ 2 sheets nori seaweed

☐ Pickled ginger

☐ Wasabi

DAIRY

☐ ¼ cup Feta Cheese (optional)

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VOLUME #1 INTRO

WEEK 2

FRUIT

☐ 2 lemons

☐ 2 green apples

☐ 1 green plantain

VEGETABLES

☐ 1 bulbs garlic

☐ 2 shallots

☐ 1 bunch green onions

☐ 1 yellow onion

☐ 1 sweet onion

☐ 3 cups arugula

☐ 2 bunches kale

☐ 3 cups baby spinach

☐ 2–3 stalks Swiss chard

☐ 4 large romaine lettuce leaves

☐ 1 red bell pepper

☐ 4 avocados

☐ 1 large cucumber

☐ 1 red chili

☐ 2 cups baby tomatoes

☐ 3 tomatoes

HERBS

☐ 1 bunch fresh parsley

☐ 1 bunch fresh cilantro

☐ 1 bunch fresh basil

☐ 1 stalk fresh lemongrass (or ½ tablespoon lemongrass puree)

DAIRY

☐ 3 eggs

☐ ⅓ cup feta

☐ 6 oz. plain Greek yogurt

CANNED GOODS

☐ 1 can coconut cream

☐ 1 can chickpeas

☐ 1 jar green olives

MEATS

☐ 16 large shrimp

☐ 2 slices bacon

☐ 2 filets of fresh wild-caught salmon (or salmon trout)

☐ 2 boneless chicken breasts

PANTRY

☐ 2 tablespoons chopped almonds

☐ 2 cup walnuts

☐ ⅓ cup dried cranberries

☐ 1 tablespoon oyster sauce

☐ ½ tablespoon fish sauce

☐ 2 cups quinoa or brown rice

[ 8 ]

VOLUME #1 INTRO

WEEK 3

FRUIT

☐ 1 lemon

☐ 1 orange

☐ 2 limes

☐ 1 pint blueberries

☐ 1 green plantain

☐ 1 medium peach or mango

VEGETABLES

☐ 1 onion

☐ 1 bulb garlic

☐ 1 green onion

☐ 182 Bibb or Romaine lettuce leaves

☐ 4 cabbage leaves, chopped

☐ 1 headcups broccoli, chopped

☐ 1 large carrots, shredded

☐ 32 tomatoes

☐ 2 medium-sized tomatillos

☐ 1 yellow summer squash

☐ 2 sweet potatoes

☐ 3–4 cups spinach

☐ 1 jalapeño

☐ 1 pound sweet potatoes

☐ ¼ cup freshly grated1 small zucchini

☐ 6 romaine leaves

☐ 1 avocado, diced

☐ 1 tomato, diced

☐ 1 cup fresh carrot juice

HERBS

☐ 1 bunch fresh cilantro


☐ 1 tablespoon fresh dill

DAIRY

☐ ½ c. Parmesan cheese (optional)

☐ ¼ c. feta cheese (optional)

☐ 5 eggs

CANNED GOODS

☐ Adobo seasoning

☐ 1 (15 oz.) can organic crushed tomatoes

☐ 1 (15 oz.) can chickpeas

☐ 1 can black beans

☐ 8 oz. vegetable broth

☐ 1 can coconut cream

MEATS

☐ 2 salmon fillets

☐ ¼ lb chorizo or organic ground chicken sausage

☐ 2 boneless, skinless chicken breasts

MISC

☐ ¼ cup raw cashews

☐ ¼ cup almond butter

[ 9 ]

VOLUME #1 INTRO

WEEK 4

FRUIT

☐ 1 lemon

VEGETABLES

☐ 1 bulb garlic

☐ 1 onion

☐ 1 small red onion

☐ ¼ sweet onion or shallot

☐ 1 large potato

☐ 3 ripe avocados


☐ 1 bunch asparagus

☐ 2 carrots

☐ 2–3 celery stems and leaves

☐ 1 head lettuce or mixed greens

☐ 9 tomatoes

☐ 18 cups baby spinach

☐ 1 zucchini

☐ 1 handful sprouts (alfalfa, radish, etc.)

☐ 1 head cauliflower

☐ 1 orange or yellow sweet pepper


☐ 2 sweet potatoes

☐ 1 jalapeno

☐ 2 green chilis (mild)

HERBS

☐ 1 bunch fresh parsley

☐ 1 bunch fresh chives


☐ 6–8 curry leaves (or 2 bay leaves + zest of 1 lime)

DAIRY

☐ 7 large eggs

☐ 4 tablespoons feta (optional)

CANNED GOODS

☐ 1 can organic chicken stock

☐ 1 can navy beans

☐ 1 can organic tomatoes

☐ 1 large jar sundried tomatoes

☐ 1 jar olives

☐ 1 can diced organic canned tomatoes

☐ 1 can coconut milk

MEATS

☐ 1 chicken breast

☐ 2 salmon filets

☐ 2 small Flank Steak filets

☐ 8 scallops

MISC

☐ 1 cup mung bean or green lentils

☐ 2 dried red chilies (medium heat)

☐ 2 pitted dates

☐ 1 cup organic quinoa

[ 10 ]

VOLUME #1 INTRO

RECIPE INDEX01 GARAM MASALA WINTER VEGETABLE SOUP 12

02 SPICY TUNA CAULIFLOWER ROLLS 13

03 CROCKPOT HARVEST SALAD WITH BALSAMIC VINAIGRETTE 14

04 SWEET SHEPHERD’S PIE 15

05 SKILLET ASPARAGUS WITH CARAMELIZED ONION 16

06 PORTABELLA SLIDERS 17

07 HONEY SESAME CHICKEN STIRFRY 18

08 SHRIMP COBB SALAD WITH AVOCADO DRESSING 19

09 CHICKPEA AND KALE BOWL 20

10 PLANTAIN PIZZA MARGHERITA 21

11 FATTOUSH SALAD & LOVELY SALMON 22

12 APPLE, AVOCADO, CRANBERRY & WALNUT SALAD 23

13 VIETNAMESE CHICKEN SATAY 24

14 TASTY VEGGIE TACOS 25

15 VEGETABLE GRATIN WITH SWEET POTATOES AND BASIL 26

16 SPINACH & CHICKPEA CREPES 27

17 ROASTED SALMON WITH BLUEBERRY BBQ SAUCE 28

18 AVOCADO SOUP WITH CUCUMBER 29

19 SWEET POTATO & BLACK BEAN LETTUCE WRAPS 30

20 SKILLET JUEVOS RANCHEROS 31

21 THAI CHICKEN LETTUCE WRAPS 32

22 CHICKEN VEGETABLE QUINOA SOUP 33

23 THE WHOLE ENCHILADA SALAD 34

24 EASY FRITTATA 35

25 EASY BEANS AND RICE 36

26 TANGY SHAVED ASPARAGUS CUCUMBER SALAD 37

27 FLANK STEAK WITH AVOCADO MASH AND WILTED SPINACH 38

28 CHINESE CAULIFLOWER FRIED RICE 39

29 COCONUT SWEET POTATO MASH & SCALLOPS 40

30 CROCKPOT KEERAI KOOTU (SPINACH-SPLIT MOONG BEAN STEW) 41

31 ZUCCHINI PASTA WITH MARINARA SAUCE 42

32 3-INGREDIENT MACADAMIA BITES 43

[ 11 ]

VOLUME #1 RECIPES

RECIPES01 GARAM MASALA WINTER VEGETABLE SOUP

BY BECKY OF PROJECT DOMESTICATION

A warm, cozy soup that’s full of rich, exotic flavors. One recipe makes four servings, so you’ll have leftovers for lunch the next day. Enjoy!

S E R V E S 4

I N G R E D I E N T S

1–2 Tbsp oil

½ lg red onion, chopped

1 lg carrot, sliced

1½ cups chopped butternut squash

1green pepper, diced

2 Tbsp garam masala

15 oz. diced tomatoes with juice

½ cup water

1 cup full-fat coconut milk

3–4 cups Swiss chard, chopped

salt, to taste (start with ½ tsp)

I N S T R U C T I O N S

In a medium-large dutch oven or stock pot, heat oil over medium heat. Add onions and cook for 4 minutes. Then add carrots, butternut squash, and salt. Cook for 4 more minutes and add peppers and garam masala. Stir and cook for 5 more minutes, then add tomatoes with juice and water. Taste and add more salt, if needed. Bring to a boil, then simmer for 5 minutes. Add coconut milk and Swiss chard and simmer until soup is as thick as you’d like and all veggies are soft. Adjust seasoning and serve.

N U T R I T I O N A L I N F O R M A T I O N

Based on 2 Servings:

C A L O R I E S : 6 9 8

T O T A L F A T : 4 0 G

F I B R E : 2 1 G

S U G A R S : 2 4 G

P R O T E I N : 1 2 G

[ 12 ]

VOLUME #1 RECIPES

02 SPICY TUNA CAULIFLOWER ROLLSLAUREN LESTER | WICKEDSPATULA.COM

Enjoy a sushi night at home! This delicious recipe will take a small amount of raw tuna and turn it into a truly delicious, gourmet Asian dinner.

The best part? It’s 100% paleo—no rice included. So you can enjoy this fat-burning pleasure guilt-free!

S E R V E S 2

F O R T H E “ R I C E ”

1 large head cauliflower

1 tablespoon olive oil

salt to taste

F O R T H E S U S H I

4 ounces sashimi grade tuna

2 tablespoons organic mayonnaise

2 teaspoons Sriracha

Salt to taste

1 small cucumber

½ avocado

2 sheets nori

Pickled ginger

Wasabi

Coconut aminos (you can use soy sauce or tamari if you aren't Paleo)


For the “rice”: Preheat oven to 425°F. Chop cauliflower into pieces small enough to fit into your food processor. Pulse for 2 seconds at a time until the cauliflower resembles rice.

Spread onto an aluminum foil-lined baking sheet and spray with olive oil (I use my misto). You can also toss with the olive oil then spread it out evenly. Toast in oven for 30 minutes, stirring about twice for even cooking.

For the sushi: Mince the tuna and mix with mayonnaise, Sriracha, and salt, to taste. Thinly slice cucumber into long strips. Cut avocado into slices. Place a piece of nori onto your mat or towel and cover with the “rice”, leaving a 1 inch gap at the end farthest from you. Layer your toppings onto the end closest to you. Using the mat or towel, start to roll the sushi away from you.

Once rolled, slice into 6 or 8 pieces and serve with coconut aminos, pickled ginger, and wasabi.



C A L O R I E S : 3 6 5

T O T A L F A T : 2 9 G

F I B R E : 5 G

S U G A R S : 2 G

P R O T E I N : 1 7 G

[ 13 ]

VOLUME #1 RECIPES

03 CROCKPOT HARVEST SALAD WITH BALSAMIC VINAIGRETTE

ALEXA SCHIRM | SIMPLE ROOTS WELLNESS

This recipe will walk you through a high-protein, paleo version of this salad. If you’re looking for lighter fare, feel free to make the salad only, without the crockpot beef.


½ pound chuck roast

¼ sweet onion, diced

2 cups beef or vegetable broth

½ Butternut squash, cubed

1 tablespoon coconut oil

Pinch cinnamon

1 Avocado

1 Apple

¼ cup Walnuts or pecans

¼ Feta Cheese (optional)

Mixed Greens

Balsamic Vinaigrette


Place seasoned roast, onions, and broth in slow cooker on low for 6-8 hours or high for 3–4 hours. Cube butternut squash and season with melted coconut oil, salt, pepper and cinnamon. Place on baking sheet and roast in 350°F oven for 30–50 minutes (depending on size of cube). Meanwhile, dice apple, avocado, roughly chop nuts and wash and chop greens. To plate, start with lettuce and top with feta cheese, roasted squash, shredded roast, avocado, apple, nuts and balsamic vinaigrette.



C A L O R I E S : 1 0 0 9

T O T A L F A T : 7 0 G

F I B R E : 1 3 G

S U G A R S : 1 3 G

P R O T E I N : 6 1 G

[ 14 ]

VOLUME #1 RECIPES

04 SWEET SHEPHERD’S PIEAMY COATES | THE RAW ADVENTURES OF YAMMY

This delicious recipe is hearty comfort food, but full of nutritious veggies. A great dish to share with kids, it’s a healthy family-style dish that pairs nicely with a crisp, green salad.

S E R V E S 2


1 large sweet potato

¼ cup coconut cream (solid top part of canned coconut milk)

½ tsp sea salt


½ medium red onion, chopped

2 medium carrots, chopped

¼ cup sweet peas (fresh or frozen)

2 cloves garlic

1 tablespoon gluten free flour

1 tablespoon Worcestershire sauce

1½ tablespoons tomato paste

1 pound lamb (or 4 cups chopped baby bella mushrooms)

½ tsp rosemary

½ tsp thyme


Peel and cut the sweet potato. Place in a pot and cover with water. Bring to a boil and then simmer until soft. Drain water and mash with a potato masher. Add coconut cream and salt and set aside.

Preheat oven to 400°F. While potato is boiling, cut up red onion and carrots and place in a large pot with the coconut oil over medium heat. Cook 5 minutes. Add garlic, lamb (or chopped mushrooms), rosemary, and thyme and cook until lamb is no longer pink. Mix in flour and cook for another minute. Add Worcestershire sauce, tomato paste, and peas and stir. Transfer meat mixture into a large oven safe baking dish and top with sweet potato mixture. Bake for 25 minutes.



C A L O R I E S : 1 6 5 6

T O T A L F A T : 7 1 G

F I B R E : 6 G

S U G A R S : 3 3 G

P R O T E I N : 1 8 9 G

[ 15 ]

VOLUME #1 RECIPES

05 SKILLET ASPARAGUS WITH CARAMELIZED ONION

ALEXA SCHIRM | SIMPLE ROOTS WELLNESS

This simple dinner recalls all the flavors of spring. Something you’ll appreciate if you’re stuck deep beneath snow, as we tend to be here in Toronto this time of year.

Serve with salmon, or if you prefer a whitefish—flounder or halibut swap nicely into this dish.

S E R V E S 2

F O R T H E F I S H

2 filets salmon, flounder, or halibut

¾ cup coconut milk

1 cup baby tomatoes

Salt to taste

F O R T H E A S P A R A G U S

1 bunch asparagus

2 small spring onions (1 small sweet onion works as well)

3 Tbsp butter (coconut oil for a vegan option)

¼ cup slivered almonds

Parmesan cheese (optional)

Salt & Pepper, to taste


Place fish, coconut milk, and baby tomatoes in a parchment-lined dish. Slice onion into very thin strips. Heat skillet over medium heat and add butter (or coconut oil). Once melted and sizzling, add onions and cook until caramelized (softened), about 10 minutes.

Meanwhile, cut ends off of asparagus and cut in half. Place asparagus halves in skillet with caramelized onions and place a lid on top. Continue cooking until the asparagus are slightly tender. Place in serving bowl and top with slivered almonds, parmesan cheese, salt and pepper. Enjoy!



C A L O R I E S : 9 2 3

T O T A L F A T : 7 0 G

F I B R E : 4 G

S U G A R S : 3 G

P R O T E I N : 7 0 G

[ 16 ]

VOLUME #1 RECIPES

06 PORTABELLA SLIDERSALEXA SCHIRM | SIMPLE ROOTS WELLNESS

Forget the fast food! These rich and juicy Portabella Sliders prove that plant-based foods aren’t just the healthiest—they’re the tastiest! Enjoy with a green salad or baked sweet potato on the side.

S E R V E S 2


8 Medium Portobello Mushrooms

2 Tbsp balsamic vinegar

1 Tbsp Braggs aminos

¼ cup olive oil

1 clove garlic, minced

½ Tbsp lemon juice

½ tsp dried rosemary

½ tsp dried oregano

½ Tbsp dried thyme

Salt & Pepper, to taste

2 Avocados

2 Tomatoes, sliced

Lettuce

1 sweet onion, sliced

½ pound cooked bacon (optional)


Whisk together balsamic vinegar, tamari, olive oil, garlic cloves, lemon juice, rosemary, oregano, thyme, and salt & pepper. Clean mushrooms and discard stems. Pat dry and place in a baking dish. Pour the marinade over the mushrooms, flipping to cover. Let marinate 20–60 minutes.

Preheat oven to 400°F and prepare a cookie sheet. Add mushrooms in a single layer and roast for 15–20 minutes or until tender. Heat a skillet over low-medium heat and add coconut oil (or butter). Add sliced onion and let caramelize stirring often. Prepare the rest of the ingredients; slice tomatoes, cut lettuce, smash avocado. Assemble mushrooms based off of your desires;

To prepare Vegan: 2 mushrooms with caramelized onions, lettuce, tomato and smashed avocado.

To enjoy Paleo: 2 mushrooms with caramelized onions, lettuce, tomato, smashed avocado and bacon.

To enjoy Traditional: 2 mushrooms with caramelized onions, lettuce, tomato, smashed avocado, bacon. and smoked gouda cheese.



C A L O R I E S : 1 3 0 5

T O T A L F A T : 1 1 7 G

F I B R E : 2 4 G

S U G A R S : 1 8 G

P R O T E I N : 2 9 G

[ 17 ]

VOLUME #1 RECIPES

07 HONEY SESAME CHICKEN STIRFRYVANESSA VICKERY | BECOMINGNESS

Looking for a simple dish for weekend cooking? This fresh stir-fry is full of flavor but takes just minutes to make.

S E R V E S 2


2 chicken breasts

1 Onion

2 cloves Garlic, minced

1 Carrot

1 Broccoli head

Coconut oil, for cooking

2 tablespoons raw honey

2 tablespoons coconut aminos

Sesame seeds


Cube the chicken breast and chop the vegetables. Heat fry pan on medium-high heat and add coconut oil. Cook chicken breasts until they are lightly golden and cooked through. Then remove from the pan. Cook onion and garlic until the onion starts to soften and then add the carrots and broccoli and cook for a few more minutes. Add the honey and coconut aminos and stir through the vegetables.

Add chicken back into the pan and cook for a further few minutes until mixed through. Divide between plates and sprinkle sesame seeds on top.



C A L O R I E S : 4 0 1

T O T A L F A T : 1 8 G

F I B R E : 5 G

S U G A R S : 2 2 G

P R O T E I N : 3 0 G

[ 18 ]

VOLUME #1 RECIPES

08 SHRIMP COBB SALAD WITH AVOCADO DRESSING

LEANNE ELY | SAVINGDINNER.COM

S E R V E S 2


3 cups arugula

2 cups chopped kale, ribs removed

½ medium cucumber, chopped

½ medium peach or mango, pitted and cubed

16 large shrimp, peeled and deveined, cooked and chilled

2 slices bacon, cooked and chopped

2 eggs, hard-boiled and sliced

½ medium red bell pepper, de-seeded, de-ribbed and chopped

1 large avocado, pitted, peeled and sliced

¼ cup coconut cream

¼ cup extra virgin olive oil

2 tablespoons cider vinegar

1½ tablespoons Dijon mustard

½ medium lemon, juiced

¼ teaspoon garlic powder

½ teaspoon sea salt

¼ teaspoon hot sauce


In a large serving bowl, toss together arugula and kale; place chopped cucumber on top, in one section, then do the same with the peaches, shrimp, bacon, eggs and bell pepper. Set the bowl aside. In a medium bowl, smash together remaining ingredients (avocados through hot sauce) until smooth; drizzle this mixture over the salad and serve.



C A L O R I E S : 2 8 5 0

T O T A L F A T : 1 3 5 G

F I B R E : 1 1 G

S U G A R S : 2 8 G

P R O T E I N : 3 2 8 G

[ 19 ]

VOLUME #1 RECIPES

09 CHICKPEA AND KALE BOWLS E R V E S 2


½ cup chickpeas

Pinch of sea salt

1 tablespoon curry powder

4 to 5 stalks kale, stemmed

2 to 3 stalks Swiss chard

1 tablespoon sesame seeds

2 tablespoons chopped almonds


Juice of ½ lemon

Fresh ground black pepper


If using raw chickpeas, warm them in a pot with a little bit of water, a pinch of sea salt, and the curry powder. Allow the chickpeas to absorb the curry powder until they take on a yellow tint. If using canned chickpeas, then simply heat them lightly in a pot with a little water along with a pinch of sea salt and curry powder. At the same time, steam the kale and Swiss chard so they soften. Put the chickpeas in a bowl and top them with the steamed kale and Swiss chard.

Sprinkle them with the sesame seeds and almonds. Drizzle the olive oil and fresh-squeezed lemon over the top, and season with fresh ground black pepper.



C A L O R I E S : 2 5 4

T O T A L F A T : 1 5 G

F I B R E : 7 G

S U G A R S : 2 G

P R O T E I N : 8 G

[ 20 ]

VOLUME #1 RECIPES

10 PLANTAIN PIZZA MARGHERITAThis may be the healthiest gourmet pizza ever. You won’t even miss the cheese!

Flavorless plantains are used to create a surprisingly delicious pizza crust. Topped with fresh basil, tomatoes, and olive oil, the fresh flavors of this dinner need only one thing—a side of

toasted pine nuts … which complement this recipe beautifully, if you feel like adding them on top.

S E R V E S 2


1 green plantain

¼ cup almond flour

1 egg

1 teaspoon baking powder


4 tablespoons olive oil

2 cups baby tomatoes, halved

1 garlic clove, finely chopped

3 tablespoons apple cider vinegar

¼ cup fresh basil

Salt and pepper to taste


Preheat oven to 400°F. In a hi-speed blender, purée plantain, almond flour, egg, baking powder, sea salt, and 1 tablespoon of vinegar together until smooth and creamy. Pour this mixture onto a parchment-lined baking sheet. Spread out with a spatula until the mixture is an even ½″ thick.

Bake for 15–18 minutes, or just until the crust turns a light golden brown. Remove and cool slightly.

In a large bowl, toss together the remaining olive oil, tomatoes, garlic, apple cider vinegar, and basil. Salt and pepper to taste. Serve tomato mixture on top of warm pizza slices. Enjoy!



C A L O R I E S : 5 0 2

T O T A L F A T : 3 1 G

F I B R E : 5 G

S U G A R S : 1 8 G

P R O T E I N : 8 G

[ 21 ]

VOLUME #1 RECIPES

11 FATTOUSH SALAD & LOVELY SALMONNICK & GEN | NICKPINEAULT.COM

S E R V E S 2


2 filets of fresh wild-caught salmon (or salmon trout), skin removed

1 Tbsp organic butter

2 tomatoes, sliced

Half a cucumber, sliced

The juice and zest of half a lemon

2 shallots, finely diced

1 bunch Parsley, stems removed, chopped

1 bunch Cilantro, stems removed, chopped

1 cup Green olives, sliced

1 Tbsp Olive oil

1 Tbsp Apple cider vinegar

2 Garlic cloves, finely chopped

4 Tbsp Greek yogurt

Salt and pepper


For the dressing: In a small bowl, combine 4 Tbsp Greek yogurt, 1 Tbsp apple cider vinegar, 1 Tbsp olive oil, the juice and zest of half a lemon, 2 finely chopped garlic cloves, and salt & pepper. Mix the ingredients. Adjust taste with salt and pepper.

For the salmon: Put your salmon and butter in a skillet over medium heat. Put salt and pepper on salmon and flip it when it’s halfway cooked. Cook the other side until pink and the skin flakes with a fork.

For the salad: In a medium bowl, add the tomatoes, cucumber, shallots, green olives, parsley, and cilantro. Top with cooked salmon and dressing.



C A L O R I E S : 5 1 9

T O T A L F A T : 2 5 G

F I B R E : 3 G

S U G A R S : 6 G

P R O T E I N : 6 0 G

[ 22 ]

VOLUME #1 RECIPES

12 APPLE, AVOCADO, CRANBERRY & WALNUT SALAD

VANESSA VICKERY | BECOMINGNESS

Light but full of healthy, satiating avocado and nuts, this salad makes a great quick dinner. And doubles just as nicely for a delicious on-the-go lunch.

S E R V E S 2


3 cups baby spinach

2 medium green apples, peeled, cored and sliced into small pieces

1 medium avocado, sliced

1 cup walnuts

⅓ cup dried cranberries

⅓ cup feta (optional), sliced into small pieces

F O R T H E D R E S S I N G

¼ cup coconut vinegar 'balsamic' style

2 teaspoons honey

½ teaspoon Dijon mustard

Pinch of sea salt and black pepper


Add the dressing ingredients to a small bowl and whisk well to combine. Add the salad ingredients to a large bowl then pour the dressing over the top when ready to serve.



C A L O R I E S : 8 0 4

T O T A L F A T : 6 2 G

F I B R E : 1 7 G

S U G A R S : 3 6 G

P R O T E I N : 1 6 G

[ 23 ]

VOLUME #1 RECIPES

13 VIETNAMESE CHICKEN SATAYVIJITHA SHYAM | SPICES & AROMA

Enjoy rich layers of flavor with this simple satay recipe. The trick to a truly tender meal is to marinade the meat in the morning. By dinnertime, it will be imbued with incredible flavor.

Serve this dish with kimchi on the side for an added health boost—and tons of complementary flavor.

S E R V E S 2


2 boneless chicken breasts,

½ shallot, peeled and finely chopped

½ red chili, chopped

½ tablespoon lemongrass puree (or 1 stalk fresh lemongrass)

2 garlic cloves, minced

1 tablespoon Braggs aminos

1 tablespoon oyster sauce

½ tablespoon fish sauce

1 tablespoon honey or agave nectar (optional)

2 cups quinoa or brown rice, cooked

1 cup fresh cilantro and mint leaves

S P E C I A L E Q U I P M E N T

Bamboo skewers (soaked in water for 30 minutes before grilling) OR stainless steel skewers


Clean, remove the fat and cut the chicken thighs into 1-inch cubes.

Chop and crush the lemon grass in mortar and pestle and dump it into a fresh bowl. Add the chopped chilies, shallot, garlic, and sauces. Stir to mix well. Add honey and check for salt, adding more if necessary.

Add the chicken cubes and massage the marinade into the chicken and let it sit in the fridge overnight.

Thread the chicken onto the skewers as you would do for kebobs. Pre-heat the grill to 300°F and grill skewers 5–8 minutes on each side. Or cook in a tablespoon of coconut oil on a hot skillet. Serve hot with peanut sauce, quinoa or brown rice, lettuce and herbs (cilantro and mint leaves).



C A L O R I E S : 7 9 3

T O T A L F A T : 9 G

F I B R E : 1 0 G

S U G A R S : 1 0 G

P R O T E I N : 1 8 G

[ 24 ]

VOLUME #1 RECIPES

14 TASTY VEGGIE TACOSALEXANDRA JAMIESON | ALEXANDRAJAMIESON.COM

This delicious recipe has serious fat-burning benefits! Walnuts are one of the best sources of omega-3 fatty acids, which will help boost weight loss!

Plus the polyunsaturated and monounsaturated fat content reduces cholesterol.

S E R V E S 2


1 c raw walnuts

½ clove garlic, minced

½ green onion, diced

juice of ½ lemon

2 tsp Bragg’s liquid aminos

1 tsp cumin

1 medium tomato, diced

4 large romaine lettuce leaves

salt and pepper, to taste


Place walnuts into a food processor until finely chopped. Place chopped walnuts into a bowl with garlic, green onion, lemon juice, liquid aminos, and cumin. Mix together well. Add salt and pepper to taste. Place a scoop of the taco filling on a lettuce leaf and top with tomatoes. Roll up and enjoy!



C A L O R I E S : 6 1 6

T O T A L F A T : 4 2 G

F I B R E : 3 1 G

S U G A R S : 1 9 G

P R O T E I N : 2 5 G

[ 25 ]

VOLUME #1 RECIPES

15 VEGETABLE GRATIN WITH SWEET POTATOES AND BASIL

BY BECKY OF PROJECT DOMESTICATION

Pile your dinner plate high with plant-based goodness seasoned to perfection. This vegan casserole can be enjoyed any time of the year, but is particularly comforting in chilly winter weather.

Serve with a crisp green side salad and sparkly water for a delicious dish.

S E R V E S 2


½ lg onion, diced

2 lg garlic cloves, minced

freshly cracked white pepper (five twists)

2 pinches crushed red pepper

1 Tbsp olive oil

2 tomatoes, sliced ¼″ thick

1 yellow summer squash, sliced 1�16″ thick

1 lg sweet potato, sliced 1�16″ thick

1 cup packed basil, cut in chiffonade

½ cup Parmesan cheese (optional)

1 cup organic crushed tomatoes

½ tablespoon Italian Seasoning

¾ teaspoon garlic salt

¾ teaspoon chili powder


Preheat the oven to 400°F. Butter a casserole dish. Over medium heat, add olive oil to sauté pan. When oil is shimmering, add onions. Cook until translucent and cooked, but not quite brown. Add in garlic and cook for 30 more seconds. Take off stove. Arrange squash, tomatoes, basil and sweet potatoes in any order you’d like inside casserole dish. Mix together crushed tomatoes, Italian Seasoning, garlic salt, and chili powder. Spoon tomato sauce in center of the gratin. Cover with aluminum foil and cook for 30 minutes. Take off cover and sprinkle with Parmesan cheese. Cook for 15 more minutes. Let cool a few minutes then serve.



C A L O R I E S : 3 9 5

T O T A L F A T : 1 7 G

F I B R E : 1 5 G

S U G A R S : 1 5 G

P R O T E I N : 2 2 G

[ 26 ]

VOLUME #1 RECIPES

16 SPINACH & CHICKPEA CREPES BY BECKY OF PROJECT DOMESTICATION

Warm paleo crepes are rolled around a satisfying filling, inspired by Mediterranean Cuisine.

S E R V E S 2

F O R T H E P L A N T A I N C R E P E S

1 green plantain

1 egg

1 tablespoon melted coconut oil

3 tablespoons almond milk

F O R T H E F I L L I N G

3–4 cups spinach

1 (15 oz.) can chickpeas (garbanzo beans)

1 tablespoon garlic cloves, sliced

1 tablespoon Zahatar seasoning (or to taste)

1 tablespoon lemon juice

2 tablespoons Coconut cream

salt (to taste)


Combine crepe ingredients together in a blender. Batter should be very thin. Pour onto a hot nonstick ceramic skillet. Cook over medium-high heat just until the center sets, then flip and cook the second side just until slightly golden. Fill with spinach-chickpea filling and enjoy.

F O R T H E S P I N A C H - C H I C K P E A F I L L I N G

Pulse spinach in food processor until it appears as if you finely chopped it with a knife. Place remaining ingredients except for sour cream in and pulse until slightly chunky. Add in sour cream and pulse until it’s combined evenly.



C A L O R I E S : 5 5 4

T O T A L F A T : 1 6 G

F I B R E : 1 3 G

S U G A R S : 2 5 G

P R O T E I N : 1 7 G

[ 27 ]

VOLUME #1 RECIPES

17 ROASTED SALMON WITH BLUEBERRY BBQ SAUCE

LAUREN LESTER | WICKEDSPATULA.COM

Make yourself something truly decadent tonight. This simple paleo-approved recipe packs your lunchtime with flavor—and healthy Omega 3s.

Enjoy with a side salad for a completely satisfying meal.

S E R V E S 2


2 salmon fillets, I usually get each fillet to be between 4 and 8 oz.

Salt and pepper, to taste

F O R T H E S A U C E

1 teaspoon olive oil

2 Tbsp white onion, diced


2 Tbsp ketchup (no high fructose corn syrup, preferably sweetened with honey)

2 Tbsp apple cider vinegar

1 Tbsp Dijon mustard

1 Tbsp honey

Pinch of red pepper flakes

1 cup of blueberries (you can use fresh or frozen)



C A L O R I E S : 4 8 5

T O T A L F A T : 1 7 G

F I B R E : 3 G

S U G A R S : 1 9 G

P R O T E I N : 5 8 G


Preheat oven to 400°F. Line a baking sheet with aluminum foil and season salmon with salt and pepper.

In a small saucepan over medium high heat, heat 1 teaspoon olive oil. Add onions to pot and cook for 1–2 minutes or until onions are soft. Add in the garlic and cook until fragrant, about 1 more minute. Reduce heat to medium low and add in ketchup, vinegar, honey, mustard and red pepper flakes. Stir to combine. Add in the blueberries and continue to stir occasionally to keep the sauce moving. Allow the blueberries to break open and start to breakdown, about 5 minutes. Transfer sauce to a blender or using an immersion blender blend the sauce until smooth. If the sauce is too thick add in water one tablespoon at a time until you reach your desired consistency.

Brush salmon with a bit of sauce and transfer to oven, bake for 5 minutes. Remove salmon from oven and brush with a bit more sauce, return to oven and bake for 5–7 more minutes. This will give you a medium cooked salmon that is nice and flaky. To serve top with remaining sauce

[ 28 ]

VOLUME #1 RECIPES

18 AVOCADO SOUP WITH CUCUMBERALEXANDRA JAMIESON | ALEXANDRAJAMIESON.COM

This soup makes a quick, refreshing dinner. Creamy and satisfying enough for winter nights. Quick and simple enough for summertime. It’s a delicious meal worth enjoying time and time again.

Serve it with a spinach-and-berry salad on the side. Or enjoy it with plantain pizza crust for dipping (see recipe #10).

S E R V E S 2


1 tablespoon organic, cold-pressed olive oil

1 ripe avocado, peeled and pitted

1 cup fresh carrot juice

1 cup water

½ cup cucumber, peeled and coarsely chopped

½ teaspoon cumin seeds

½ teaspoon ground coriander

1 teaspoon apple cider vinegar or lemon juice

1 tablespoon fresh fennel leaves (or fresh dill)

2 tablespoons fresh orange juice, about ½ an orange


¼ cup freshly grated zucchiniI N S T R U C T I O N S

Combine all ingredients, except zucchini, in a blender. Blend until smooth. Allow to sit for 10 minutes before serving. Blend once more for 15 seconds, pour into bowls and top with grated zucchini.

RECIPE NOTE: Delicious when topped with fresh corn chowder, diced mango, avocado pieces, or lump crabmeat.



C A L O R I E S : 2 8 9

T O T A L F A T : 2 2 G

F I B R E : 8 G

S U G A R S : 8 G

P R O T E I N : 4 G

[ 29 ]

VOLUME #1 RECIPES

19 SWEET POTATO & BLACK BEAN LETTUCE WRAPS

Roasted garlic is readily available in the olive bars, found is most grocery stores.

S E R V E S 2


¼ cup coconut milk

¼ cup raw cashews, soaked in water overnight

1 clove roasted garlic

¼ teaspoon chili powder


1 clove garlic, finely chopped

¼ cup sweet onion, finely chopped

1 sweet potato, peeled and diced

½ cup water or vegetable broth

1 cup black beans, drained

1 lime

6 romaine leaves

1 avocado, diced

1 tomato, diced

¼ cup fresh cilantro



Place coconut milk, drained cashews, roasted garlic, and chili powder in a blender. Blend until creamy. Flavor with just a pinch of salt. Refrigerate until ready to serve.

In a large skillet, melt coconut oil. Add garlic, onions, and sweet potato, sautéeing for about 3–5 minutes. Add broth to skillet, cover and let cook until sweet potato is tender—about 8–10 minutes. Remove lid, add black beans to the skillet. Drizzle with lime juice. Add salt and pepper to taste.

Serve black bean and sweet potato mixture inside romaine lettuce wraps, topped with avocado, tomato, cilantro, and garlic cashew cream



C A L O R I E S : 1 1 6 2

T O T A L F A T : 6 3 G

F I B R E : 6 4 G

S U G A R S : 3 0 G

P R O T E I N : 4 4 G

[ 30 ]

VOLUME #1 RECIPES

20 SKILLET JUEVOS RANCHEROSLAUREN LESTER | WICKEDSPATULA.COM

S E R V E S 2

F O R T H E H U E V O S R A N C H E R O S

¼ lb chorizo or organic ground chicken sausage

¼ onion, chopped

1 pound potatoes or sweet potatoes, sliced thin

½ jalapeño pepper, thinly sliced


Salt and pepper, to taste

½ tablespoon adobo seasoning

½ tablespoon Italian Seasoning


¼ cup feta cheese (optional)

2-4 eggs

Sliced avocado, for serving

Lime, for serving

Chopped cilantro, for serving

F O R T H E T O M A T I L L O S A L S A

2 medium-sized tomatillos

1 teaspoon diced jalapeño pepper

¼ small white onion

¼ cup fresh cilantro

1 lime




C A L O R I E S : 6 7 2

T O T A L F A T : 3 6 G

F I B R E : 1 9 G

S U G A R S : 1 5 G

P R O T E I N : 2 2 G

F O R T H E T O M A T I L L O S A L S A

Preheat oven to 400°F. Remove husks from tomatillos and slice each in half. Place tomatillos on baking sheet and roast until tender about 10 minutes.

While tomatillos are roasting, place remaining ingredients in food processor and chop until combined. When tomatillos are done roasting add them to the food processor. Season with salt and pepper and pulse until all ingredients are combined and smooth.

F O R T H E H U E V O S R A N C H E R O S

Preheat your oven to 400°F. In a cast iron skillet brown your chorizo until cooked through. While the chorizo browns, wash and cut the potatoes into thin slices(I used a mandolin) and chop the onion, pepper, and garlic. Season potatoes with mixed herb and Adobo seasonings. Once the chorizo is browned, leave the fat in the pan and add the onions and jalapeno and cook over medium low heat until softened. Add potatoes, garlic, and a tablespoon of olive oil and turn up the heat to a medium and cook for about 15 minutes stirring when necessary. If the pan seems dry, feel free to add some more olive oil. After the potatoes are nice and crispy, taste and season with salt and pepper. If your potatoes aren't quite tender, turn the heat up to high and put about a ⅛ cup of water in the pan and cover to steam. Top with feta and place in the oven to brown while you cook your eggs.

Fry or scramble your eggs and mix with Huevos. Top with tomatillo salsa, cilantro, lime and avocado for serving.

[ 31 ]

VOLUME #1 RECIPES

21 THAI CHICKEN LETTUCE WRAPSLEANNE ELY | SAVINGDINNER.COM

Forget take-out! You can stay in and make an absolutely incredible meal! This simple recipe for Thai Lettuce Wraps is simple and fresh. A delicious way to enjoy a healthy dinner at home.

S E R V E S 2


¼ cup almond butter

¼ cup water

2 tablespoons coconut aminos

2 cloves garlic, minced

1 tablespoon ghee, or coconut oil

2 boneless, skinless chicken breasts

12 Bibb or Romaine lettuce leaves

4 cabbage leaves, chopped

1 cups broccoli, chopped

1 large carrots, shredded

1 large green onion, sliced

1 cups cilantro, chopped

Sea salt and freshly ground black pepper to taste


In a large bowl, add first 4 ingredients (almond butter through garlic) and mix well. Cover bowl and let sit overnight in the refrigerator, or at room temperature for 1 hour.

Preheat grill to MEDIUM-HIGH. Brush grill grate with coconut oil. Season chicken with sea salt and pepper. Place chicken on grill for 4 to 6 minutes per side or until juices run clear; remove from grill and cut into ½″ cubes.

On a plate, spread out washed romaine leaves. Fill each leaf with chicken, broccoli, cabbage, carrots, onion, and cilantro. Drizzle with almond butter sauce and serve

On a plate, spread out washed romaine leaves. Fill each leaf with chicken, broccoli, cabbage, carrots, onion, and cilantro. Drizzle with almond butter sauce and serve.



C A L O R I E S : 1 1 0 0

T O T A L F A T : 4 1 G

F I B R E : 8 7 G

S U G A R S : 5 0 G

P R O T E I N : 8 1 G

[ 32 ]

VOLUME #1 RECIPES

22 CHICKEN VEGETABLE QUINOA SOUPVANESSA VICKERY | BECOMINGNESS

This is the perfect meal to make on a lazy Sunday. Warm and full of savory, buttery flavor, it will fill your house with homemade goodness.

This recipe makes enough for leftovers, so it will serve as a side-dish for dinner tomorrow night, as well.

S E R V E S 4 – 6


1 chicken breast

1 onion

1 large potato

2 carrots

2–3 celery stems and leaves

1 can organic tomatoes (crushed or chopped)

4 cups organic chicken stock

Water

1 cup organic quinoa, rinsed

½–1 lemon, juiced


Chop the onion, potato, carrots and celery into small to medium pieces and add to a large stockpot. Slice the chicken into small pieces and add to the stockpot. Add the tomatoes to the stockpot. Add the chicken stock to the stockpot. Then fill the remainder of the stockpot with water, so it is covering the ingredients. Place stockpot on the stove at a high temperature with the lid on and bring to the boil, then simmer, covered for a minimum of one hour. Add the quinoa and bring to the boil again, then simmer, covered for 15 minutes or until the quinoa is cooked. Add the lemon juice and serve.

Note: I recommend adding the juice of ¼ lemon and checking the taste, before the adding the rest of the lemon.



C A L O R I E S : 6 5 9

T O T A L F A T : 1 0 G

F I B R E : 1 4 G

S U G A R S : 9 G

P R O T E I N : 4 0 G

[ 33 ]

VOLUME #1 RECIPES

23 THE WHOLE ENCHILADA SALADDive into this delicious salad, and enjoy a filling, whole-food meal.

Served alongside Chicken Vegetable Quinoa Soup, you’ll feel full while also enjoying a lot of fresh vegetables.

S E R V E S 2


1 head lettuce or mixed greens

1 tomato, chopped

1 avocado, cubed

1 orange or yellow sweet pepper, chopped

¼ large cucumber, peeled and sliced

¼ cup olives, pitted

¼ sweet onion or shallot, sliced

1 handful sprouts (alfalfa, radish, etc.)


Juice of ½ lemon

Pinch of sea salt


Combine all ingredients in a salad bowl, toss lightly, and serve.



C A L O R I E S : 3 9 4

T O T A L F A T : 3 3 G

F I B R E : 1 3 G

S U G A R S : 8 G

P R O T E I N : 8 G

[ 34 ]

VOLUME #1 RECIPES

24 EASY FRITTATAVANESSA VICKERY | BECOMINGNESS

This quick dish is perfect for a weeknight dinner. Serve it with spinach stirfried in a bit of garlic to boost your intake of delicious leafy greens.

If you feel like you need a punch of extra protein, feel free to add an extra egg to the mix.

S E R V E S 2


2 tablespoons coconut oil or fat of choice

4 large eggs

2 tablespoons almond milk

2 tablespoons herbs (I used chives)

1½ teaspoons Celtic sea salt

Freshly-ground black pepper

4 tablespoons feta (optional)

12 semi-dried tomatoes

2 Handfuls Baby spinach


Pre-heat stove top to medium heat. Crack the eggs in a mixing bowl and the almond milk, herbs, salt and some pepper. Whisk ingredients until well combined. Pour the egg mixture into the fry pan and add the feta, semi-dried tomatoes and baby spinach. Cook for 5 minutes or until the bottom of the frittata is set.

Pre-heat grill to moderate high heat. Place the fry pan under the grill and cook for 5 minutes or until the top is golden. Transfer to a plate and enjoy.



C A L O R I E S : 4 6 3

T O T A L F A T : 3 0 G

F I B R E : 1 0 G

S U G A R S : 2 1 G

P R O T E I N : 2 3 G

[ 35 ]

VOLUME #1 RECIPES

25 EASY BEANS AND RICEFLAVIA DELMONTE | FLAVILICIOUS FITNESS

If you’ve stayed away from rice before now, there’s great news! When made the night before, refrigerated, and served at room temperature, you’ll be getting resistant starch—the compound notorious for colon health.

S E R V E S 2 – 4

F O R T H E R I C E

1 cup rice

2 cups water

1 tablespoon oil

Pinch sea salt

F O R T H E B E A N

1–3 tablespoons oil

2 cups of onions, chopped

1 tablespoon plus 1 teaspoon garlic, minced

4 cocktail tomatoes, blended or 8 tablespoons

diced organic canned tomatoes, blended

1 jalapeno, cut length-wise and seeded (keep seeds for more spice)

1 can navy beans, drained and rinsed

1 bay leaf

¼ teaspoon sea salt or to taste

1 teaspoon oregano

½ teaspoon cumin

½ cup cilantro

N U T R I T I O N A L I N F O R M AT I O N


C A L O R I E S : 8 6 5

T O T A L F A T : 3 0 G

F I B R E : 1 4 G

S U G A R S : 1 5 G

P R O T E I N : 2 1 G


The night before (if possible): Rinse the rice until water runs clear. Warm the oil over medium-high heat. Add the rice, stirring frequently for approximately 2–3 minutes. Add 2 cups of water. Stir and reduce the heat. Cover and simmer for 20 minutes or until all the water has absorbed.

Once all the water has absorbed, turn the heat off and fluff the cooked rice with a fork. Remove from heat, cover and refrigerate until the next day, when ready to serve.

For bean method:

warm oil in large pan over medium-high heat. Add the onions and sauté until soft, then add minced garlic and jalapeno and sauté until fragrant (be sure not to burn garlic) then add blended cocktail tomatoes. Continue to stir until tomato texture begins to change consistency (5–10 minutes). Add beans and combine well. Continue to cook for few minutes on medium-low to warm the beans. Transfer to a serving dish and remove bay leaf and jalapeno if desired and mix fresh cilantro throughout.

[ 36 ]

VOLUME #1 RECIPES

26 TANGY SHAVED ASPARAGUS CUCUMBER SALADABBY THOMPSON | THE FROSTED VEGAN

S E R V E S 2

F O R T H E S A L M O N

2 salmon filets

2 tablespoons coconut oil, melted

1 clove garlic, finely chopped

Salt and pepper

F O R T H E S A L A D

1 large cucumber (any variety)

1 bunch (7–9 stalks) asparagus, tough ends trimmed

1 tablespoon dried dill

⅓ cup apple cider vinegar

¼ cup white wine (optional)

2 tablespoons sea salt

1 tablespoon honey

⅓ cup cold water


FOR BEST RESULTS, PREPARE THE SALAD 1 HOUR BEFORE SERVING.

Slice cucumber and asparagus, with either attachment on food processor or by hand. Place in medium bowl and set aside.

In small bowl, whisk together dill, vinegar, wine, salt, sugar and water. Pour dressing over vegetables and toss until coated. Refrigerate for 1 hour or more. The longer the salad chills, the better the flavors meld together.

Preheat oven to 400°F. Place salmon filets on parchment-lined baking sheet. Drizzle with coconut oil and sprinkle with garlic. Generously sprinkle with salt and pepper. Bake for 15-20 minutes, or just until the salmon flakes easily with a fork. Serve salmon with salad. Enjoy!



C A L O R I E S : 5 6 7

T O T A L F A T : 2 8 G

F I B R E : 1 G

S U G A R S : 1 2 G

P R O T E I N : 5 8 G

[ 37 ]

VOLUME #1 RECIPES

27 FLANK STEAK WITH AVOCADO MASH AND WILTED SPINACH

FLAVIA DELMONTE | FLAVILICIOUS FITNESS

Adding a bit of animal protein will satiate and fuel your fat-burning body. Enjoying it with a mound of flash-steamed greens doesn’t just make for a healthy side—it makes for a scrumptious side.

This recipe is a quick weeknight meal, but elegant enough to share with guests, as well. Enjoy.

S E R V E S 2


2 small Flank Steak filets

2 ripe avocados

8–10 cups spinach

3–4 tablespoons coconut oil

2 cloves garlic, finely chopped

1 lemon, freshly squeezed



Preheat oven to 500°F. Sprinkle steak with salt and pepper. Place steak on broiler pan. Broil steak on top rack for 2 minutes on each side. While cooking, mash avocado with salt, pepper and 1 garlic clove in a bowl. Sauté the spinach in a pan with the garlic and lemon juice. Plate steak with spinach and avocado mash on the side. Enjoy!



C A L O R I E S : 1 0 0 3

T O T A L F A T : 7 7 G

F I B R E : 1 8 G

S U G A R S : 3 G

P R O T E I N : 6 2 G

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VOLUME #1 RECIPES

28 CHINESE CAULIFLOWER FRIED RICEJEREMY & LOUISE HENDON | PALEO LIVING MAGAZINE

S E R V E S 2 – 4


1 head of cauliflower

3 eggs, whisked

cubed carrots and peas, 1 lb frozen package

1 Tablespoon tamari soy sauce (gluten and grain-free)

coconut oil to cook with

salt to taste


Cut up the cauliflower into small florets so that they’ll fit into a food processor.

Food process the cauliflower until it forms very small “rice”-like pieces.

Add 2 tablespoons of coconut oil into a large pot. Add in the cauliflower and let it cook on a medium heat. Stir regularly to make sure it doesn’t burn!

Add the package of carrots and peas to a pot of water and bring to a boil. Boil for around 5–10 minutes.

Add in 2 tablespoons of coconut oil into a different skillet on medium heat and add in the 3 whisked eggs. Let the eggs cook a little bit before stirring it. Gently stir the eggs as if you’re making a scramble, but make sure the eggs don’t clump together too much.

When the eggs are pretty solid, add the eggs to the cauliflower in the pot.

Drain the carrots and peas and add to the cauliflower too.

Add in 1 tablespoon of tamari soy sauce and salt to taste.

Cook for 2–3 minutes more and serve.

RECIPE NOTE: If desired, serve with cooked shrimp or chicken breast for added protein



C A L O R I E S : 2 6 7

T O T A L F A T : 1 7 G

F I B R E : 7 G

S U G A R S : 7 G

P R O T E I N : 1 5 G

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VOLUME #1 RECIPES

29 COCONUT SWEET POTATO MASH & SCALLOPS

JEREMY & LOUISE HENDON | PALEO LIVING MAGAZINE

A scrumptious side dish that pairs nicely with your favorite white fish. Serve it alongside skillet-browned scallops or shrimp. Don’t like scallops? You can swap in a pan-browned filet of flounder or halibut.

Alternately, this meal tastes delicious when served with garlic-sauteed spinach and walnuts or pecans.

S E R V E S 2


2 sweet potatoes

½ cup coconut milk

1 teaspoon of ginger


8 scallops

Salt and pepper


Bake the sweet potatoes at 350°F (usually for over an hour) or boil the sweet potatoes (usually for around 30 minutes). Make sure they are very tender — you should be able to poke a fork into them with ease.

Let the sweet potatoes cool for a bit and then peel them.

Place the peeled sweet potatoes into a food processor with the coconut milk and ginger, and food process on high until smooth.

Melt coconut oil in a skillet. Salt and pepper scallops lightly. Cook until golden brown on each side, and cooked through. About 2–3 minutes per side. Serve on top of sweet potato mash.



C A L O R I E S : 8 0 5

T O T A L F A T : 2 3 G

F I B R E : 4 G

S U G A R S : 5 G

P R O T E I N : 5 1 G

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VOLUME #1 RECIPES

30 CROCKPOT KEERAI KOOTU (SPINACH-SPLIT MOONG BEAN STEW)

VIJITHA SHYAM | SPICES AND AROMA

Take a trip to the kitchen where food blogger, Vijitha was raised. This stew comes straight from her mother, and the flavors are something of an exotic dream. With layers and layers of spice, this warm and simple vegetarian stew will fill you up today.

And leave a few leftover for lunch tomorrow.

S E R V E S 4


1 cup mung bean or green lentils

1 tablespoon coconut oil or olive oil + 1 tablespoon coconut oil for garnish (skip this final step if you are using olive oil)

1 teaspoon black mustard seeds

1 teaspoon cumin seeds

6–8 curry leaves (or 2 bay leaves + zest of 1 lime)

2 green chilis, slit

2 dry red chilis, cut in half

2 garlic cloves, minced

1 small red onion, chopped

1 red tomato, chopped

1 teaspoon turmeric powder

1 teaspoon chili powder

1 tablespoon coriander powder

2 cups baby spinach, finely chopped

½ cup water


Cook the mung bean with 4 cups of water in a crockpot for 6–8 hours on low until it turns mushy. Once cooled, mash the bean into a fine puree. Set aside.

Heat oil, and once hot enough, add mustard seeds and let pop. Then add cumin seeds, curry leaves, green chilis and dry red chilis. Saute for a minute. Then add the garlic and mix into the tempered oil. Throw in the onions and tomatoes and sauté for 2–3 minutes. Sprinkle in the turmeric, chili and coriander powder. Sauté for another 2 minutes. Cook on medium flame. Add the spinach and add ½ cup water and cook covered for 20 minutes. Lower the flame and fold in the mung bean purée and let it simmer for 5 minutes until the flavors mingle with each other. Switch off the flame. Add salt to taste. Drizzle with 1 tablespoon coconut oil. Stir to combine and serve hot with rice/roti/ pita pockets or eat as such.



C A L O R I E S : 4 7 4

T O T A L F A T : 5 G

F I B R E : 4 2 G

S U G A R S : 8 G

P R O T E I N : 3 3 G

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VOLUME #1 RECIPES

31 ZUCCHINI PASTA WITH MARINARA SAUCERaw zucchini noodles—or “zoodles”—are a great way to enjoy classic Italian flavors without gluten-y pasta.

This recipe is absolutely delicious and may surprise you will how filling it is. Excellent when served with a green salad on the side.

M A K E S 2 S E R V I N G S


1 zucchini, skin removed

2 cloves garlic, diced

1 cup sun-dried tomatoes, soaked

3 cups chopped tomatoes

2 dates, pitted and soaked

¼ red onion, diced


½ handful parsley, chopped

½ handful basil

⅓ cup olives, pitted (optional)

Pinch of sea salt or kelp/dulse flakes


Using a vegetable peeler or spiralizer, shave the zucchini down to paper-thin noodles.

In a food processor, pulse all other ingredients until smooth to create the marinara sauce.

Place the zucchini noodles on a plate, top with the marinara sauce, and serve.



C A L O R I E S : 4 1 7

T O T A L F A T : 1 9 G

F I B R E : 1 2 G

S U G A R S : 4 6 G

P R O T E I N : 9 G

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VOLUME #1 RECIPES

BONUS Decadant Chocolate Cookies

Enjoying dessert several times a week is an important part of maintaining healthy, consistent, balanced with your eating. Healthy habits will stick if you add in a few indulgences from time to time. Here are 5 quick and simple desserts that I encourage you to enjoy whenever you need a little midday or after-dinner sweetness.

Here’s my simple 2-Ingredient No Bake Chocolate Cookies. They take about 5 minutes to make and it’s easy to make a dozen flavor combinations! Whip up a batch and enjoy whenever you want a little sneak of dessert (without a lick of guilt!)

32 2-INGREDIENT MACADAMIA BITESI N G R E D I E N T S

¼ cup macadamia nuts

½ cup dark chocolate


Pulse macadamia nuts in a food processor. Pulse until coarsely chopped. Stir in a bowl with melted chocolate. Scoop 4 small rounds onto a piece of parchment.

Try This!Swap out the macadamia nuts and stir in ¼ cup of: Shredded coconut, sliced almonds, chopped pecans, chopped walnuts, hemp seeds, dried apricots, dried cranberries, raisins.

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VOLUME #1 RECIPES

CONTRIBUTORS

ALEXA SCHIRMSIMPLEROOTSWELLNESS.COM

Alexa Schirm received her bachelors degree in Dietetics from Iowa State University. She is currently expanding her knowledge with a Masters in Health Studies from the University of Alabama.

YURI ELKAIMYURIELKAIM.COM

Author NYTimes Bestselling Author of the “All-Day Energy Diet”, the upcoming “All-Day Fat Burning Diet”, and creator of the Fat-Burning Meal Club, Yuri is a well-known nutrition renegade, health coach, and advocate for holistic health.

ERICA JONESTRUEBEAUTYYOU.COM

Erica Jones is a food and beauty blogger. Her mission in life is to help other explore the journey (and struggles) of living everyday while engaging wholeheartedly in authentic living.

ALEXANDRA JAMIESONALEXANDRAJAMIESON.COM

A Certified Holistic Health Counselor and gourmet chef, Alexandra Jamieson helps women listen to their true cravings for pleasure in order to achieve the body and life they desire. Her fourth book, Women, Food & Desire hit bookshelves in 2015.

AMY COATESAMYCOATES.COM

A Registered Holistic Nutritionist, co-creator of the Fat Burning Meal Club, and mother to 3 young beautiful boys. Amy’s mission is to inspire you to love more, to connect, to have better relationships with yourself and others, teaching you how to do something every day that moves you closer to your dreams.

NICK PINEAULT AND GEN GAUVIN NICKPINEAULT.COM

Nick and Gen are food lovers and travel addicts from Montreal. They’re on a mission to inspire their generation — and the entire world, why not? — to shatter old conventions, live their life fully, take huge risks and have a serious blast doing it. You can find out about Fast Food Solution — their 30-day challenge to your healthy food freedom on: fastfoodsolution.com

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VOLUME #1 CONTRIBUTORS

http://SimpleRootsWellness.com

http://YuriElkaim.com

http://truebeautyyou.com/

http://alexandrajamieson.com

http://www.amazon.com/Women-Food-Desire-Embrace-Cravings/dp/1476765049/ref=sr_1_1?ie=UTF8&qid=1408800677&sr=8-1&keywords=women+food+desire

http://www.amazon.com/Women-Food-Desire-Embrace-Cravings/dp/1476765049/ref=sr_1_1?ie=UTF8&qid=1408800677&sr=8-1&keywords=women+food+desire

http://AmyCoates.com

http://nickpineault.com/

LAUREN LESTERWICKEDSPATULA.COM

The Wicked Spatula blog offers simple ideas for paleo eaters. None of the ingredients have any artificial flavors, colors, fats or sweeteners, no high fructose corn syrup and no preservatives.

BECKY OLSENPROJECTDOMESTICATION.COM

With a focus of fresh, seasonal fare, Project Domestication holds more than 350 recipes. The site started in 2008, as Becky cooked her way through Dorie Greenspan’s “Baking from My Home to Yours.”

ABBY THOMPSONTHEFROSTEDVEGAN.COM

Plant-based desserts is the primary focus of this beautiful vegan food blog. The Frosted Vegan is a cultivation of love and passion for mainstreaming the vegan culinary approach

VANESSA VICKERYBECOMINGNESS.COM.AU

Hailing from Australian, Vanessa is a qualified nutritionist, mother of two energetic toddlers, and the creator of Becomingness — a health and wellness website which aims to help women achieve their health and wellness goals, and the ideal starting point for women who want to take charge of their health, but are not sure where to begin.

LEANNE ELYSAVINGDINNER.COM

Woman’s Day magaziing calls Leanne the expert on family cooking. Her meal planning service—SavingDinner.com—began in 2001. More than a decade after founding her business Leanne has written 8 books, and works today as a speaker, syndicated newspaper columnist, and host of her own radio. Show.

FLAVIA DELMONTEFLAVILICIOUSFITNESS.COM

Flavia Del Monte is a registered nurse, certified physical trainer, certified nutritionist, and fitness model.

Her website teaches women how to change habits and adopt a healthy lifestyle, and features top-rated fitness tips, nutrition advice, and healthy recipe favorites.

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http://wickedspatula.com/

http://projectdomestication.com/

http://Thefrostedvegan.com

http://www.becomingness.com.au/

http://Savingdinner.com

http://www.flaviliciousfitness.com/blog/

BETHANNE WANAMAKEREDIBLEGODDESS.COM

Bethanne Wanamaker is the founder of Edible Goddess, creator of the Chocolate Goldies, and co-author of Superfood Beauty Elixirs. As a certified holistic nutrition educator, natural beauty & conscious lifestyle expert and motivational health speaker, she teaches others how to activate their highest potential.

JEREMY & LOUISE HENDONPALEOMAGAZINE.COM

Jeremy and Louise Hendon are the founders of the popular 7-Day Challenge and also PaleoMagazine.com. They believe that food is medicine, that you deserve a body and live you love, and that YOU have the power to take control of your own health.

VIJITHA SHYAMSPICESANDAROMA.IN

Food Blogger, photographer, and recipe developer, Vijitha shares recipe favorites from her native India, and focuses on low-carb and gluten-free meal ideas.

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http://ediblegoddess.com/

http://paleomagazine.com/yuri

http://paleomagazine.com/pure-paleo-challenge

http://paleomagazine.com/yuri

http://Spicesandaroma.in

presents volume #1 fresh, fast, yum!1-page special tip infographic 21 quick & simple gourmet...

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