presents volume #7 lean meals · gluten-free tortilla. 0 3 w r a sprinkle taco seasoning over...

LEAN MEALSP R E S E N T S V O L U M E # 7

INTRO FROM YURIWelcome to Volume 7

of the Fat Burning Meal Club!I WANT TO GIVE A BIG WELCOME TO THOSE WHO HAVE JUST BEGUN THEIR JOURNEY TO OPTIMAL

HEALTH AND WELLNESS, AND ENCOURAGE YOU TO STICK WITH THIS HEALTHY EATING PROGRAM.

I guarantee it will pay off in the long run. And for those of you who have stuck with the program for a while, keep up the good work!

Lifestyle choices are critical in preventing chronic disease, and healthy eating is a key step in prevention. Whole, unprocessed foods have the power to tame inflammation and stop dangerous free radicals from causing damage in our bodies. I encourage you to eat more fruits, vegetables, and healthy fats, and I want you to choose veggie sticks, an apple, or raw almonds for a snack. Swap out any of our lunch ideas for your usual takeout, and you’ll have more energy and vitality. I’m delighted to offer you a wonderful array of healthy breakfast, lunch, dinner, and dessert recipes that will get you that much closer to optimal health!

If you’ve got other suggestions, please join me in the Facebook group and leave me a comment anytime. I love hearing from you and am so glad you’re part of the Fat Burning Meal Club.

To Your Health,

[ 2 ]

VOLUME #6 INTRO

HEALTHY BREAKFASTwith Coconut

GIVE YOUR BREAKFAST THE COCONUT TREATMENT!

Even though coconut oil is a saturated fat, it’s unique medium-chain triglyceride formation increases your good cholesterol levels. It may help with weight loss by increasing your metabolism and also boosts your immune function! If you don’t care for the taste or smell of coconut but you want the benefits of the oil, try the organic refined version. Try any of these delicious breakfast recipes with coconut to get your day started the right way!

02 OVERNIGHT OATS WITH COCONUT MILK

½ cup old fashioned, gluten free rolled oats½ cup coconut milk

1 Tbsp chia seeds1 Tbsp maple syrup, honey or agave

pinch cinnamonSpecial equipment: 1 pint mason jar

Stir all ingredients together in a pint sized mason jar. Cover with lid and store in fridge overnight.

In the morning, top with your favorite fresh, diced fruit. Serve and enjoy!

03 CHERRY-COCONUT GRANOLA

¼ cup coconut oil, melted1 tsp vanilla extract

¼ cup honey½ cup unsweetened coconut flakes

½ cup raw sunflower seeds1 cup chopped almonds1 cup chopped pecans

⅓ cup unsweetened dried cranberries⅓ cup chopped unsweetened cherries

½ tsp ground cinnamonSea salt to taste

Preheat oven to 350°F.

In a small bowl, whisk the coconut oil, vanilla and honey.

In a medium bowl, mix the remaining ingredients. Pour the oil mixture over the dry ingredients and mix well. Pour granola in a large baking dish. Place baking dish in the oven and bake for 15 to 20 minutes, until granola is golden brown.

Allow granola to cool and serve at room temperature, or serve warm.

04 COCONUT CHAI CHIA SEED PUDDING

¼ cup chia seeds1 cup canned full fat coconut milk

2 Tbsp raw honey½ tsp ground cinnamon

¼ tsp ground nutmeg1 Tbsp chai tea powder

pinch sea salt

In a large bowl, whisk all the ingredients. Cover bowl and refrigerate overnight, until pudding thickens. Serve chilled.

05 SCRAMBLED EGGS IN COCONUT OIL

3 eggs1 Tbsp water or coconut milk

pinch of salt and pepper1 Tbsp coconut oil

Combine the eggs, water or coconut milk, and salt & pepper. Whisk well until everything is combined.

In a small skillet over low heat, melt the coconut oil. Pour in the egg mixture.

Continuously stir the eggs around the pan using a spatula. It will take several minutes for the eggs to cook. After several minutes, the eggs will be cooked through.

06 COCONUT BREAKFAST SMOOTHIE

1 apple2 small carrots

1 small zucchini1 date, pitted

1 ½ Tbsp liquid coconut oil1 lemon

1 cup coconut milk1 Tbsp vanilla

½ tsp pure almond extract (optional)1 tsp apple pie spice

1 Tbsp cashew, almond butter, or tahini1 Tbsp chia

Blend all together until smooth. Serve and enjoy.

01 COCONUT PANCAKES3 eggs

3 Tbsp coconut milk Splash vanilla extract1 Tbsp maple syrup

¼ tsp salt½ tsp baking powder3 Tbsp coconut flour

2 Tbsp melted virgin coconut oil

Mix all of the ingredients together using a high speed blender. Let the batter stand about 5 minutes, then mix again.

Cook pancakes over medium-low heat in a skillet brushed with coconut oil. Flip when you notice little bubbles starting to pop up in the batter. Remove from skillet once pancakes are fluffy and set.

[ 3 ]

VOLUME #6 INTRO

SIMPLE LUNCH IDEAS Roasted Veggies

DON’T GET GREASY TAKEOUT FOR LUNCH YET AGAIN! TRY ROASTING VEGGIES ON THE WEEKEND,

AND TAKE THEM WITH YOU TO WORK IN A REUSABLE CONTAINER. ADDING ROASTED VEGGIES TO YOUR

MEALS WILL GIVE YOUR BODY A BURST OF NUTRITION. YOU CAN COOK UP A BIG BATCH ON SUNDAY

AND STORE IN THE FRIDGE FOR WEEKDAY LUNCHES.

Roasted veggies can be incorporated into a number of filling, delicious lunches, and we’ve got 10 ideas that you’ll love!

First, you’ll need to choose your veggies. Aim for 2–4 different veggies. Here’s a list of veggies sorted by cook time:

Quick-Roasting: asparagus, tomatoes, and mushroom

Medium-Roasting: broccoli, cauliflower, eggplant, onions, fennel, zucchini and summer squash, bell peppers

Slow-Roasting: beets, carrots, parsnips, sweet potatoes, turnips, winter squash

Let’s get cooking! Preheat oven to 400°F. Cut veggies into ½–1 inch thick pieces. For each cup of veggies, toss with 2 teaspoons of olive oil and season with salt and pepper. Plan to put all the slow-roasting veggies in for 30–45 minutes total, medium-roasting about 20–30 minutes, and quick-roasting veggies about 20 minutes. Spread the veggies in a single layer on a baking sheet and pop in the oven for 10 minutes. Stir the veggies and add in any veggies that need less roasting time. Let cook for about 10 more minutes, checking to make sure veggies don’t get burnt. Once the vegetables are fork-tender, remove baking sheet from oven and let cool.

01 GRAIN-TOSS

Heat broth and black beans, and toss in

roasted veggies. If you already have leftover

soup, simply add in the roasted veggies!

02 SOUP

Stuff veggies in a wrap with grilled meat or

black beans. Wrap in a large collard leaf or gluten-free tortilla.

03 WRAP

Sprinkle taco seasoning over veggies and combine with black

beans in a gluten-free taco shell. Top with salsa.

05 TACOS

Fry up the veggies with bacon.

06 HASH

Put veggies on a bed of baby kale and

add avocado, grilled meat or black beans,

dried cranberries, and sliced almonds.

07 LO

ADED SALAD

Add to zucchini noodles for a pasta-like lunch.

09 PASTA

Serve over quinoa or cauliflower rice and

sprinkle with lemon juice and olive oil.

Paleo-eaters can add shredded chicken.

Toss veggies in a simple stir-fry with pre-cooked

meat or beans and tamari sauce. Serve over

cauliflower rice.

04 STIR-FRY

Scramble 2 eggs, cook in greased fry pan, and add the veggies once

the eggs set.

08 OMELET

Simmer coconut milk and curry paste. Add in

roasted veggies and pre-cooked meat. Serve over

cauliflower rice.

10 QUICK CURRY

[ 4 ]

VOLUME #6 INTRO

SIDE DISHDelish

8 SIDES TO BOOST YOUR MAIN DISH

Along with the 30 amazing recipes in this cookbook, we’ve got some incredible, healthy side dishes that pair perfectly with your dinner. Some of the main dishes stand alone, but I’ve made suggestions for the dinner recipes that work well with any of the delicious sides on this page.

ARUGULA SALAD

FROM PROJECT DOMESTICATION

3 cups baby arugula

5 cherry/grape heirloom tomatoes

1 small cucumber, thinly sliced

2 medium-sized heirloom tomatoes

3–5 fresh basil leaves, cut in chiffonade

salt and pepper

extra-virgin olive oil

balsamic vinegar

1. Place the thin slices of cucumbers and tomatoes on the plate, making a thin layer. Sprinkle with salt.

2. Place the arugula on top. Ar-range grape tomatoes and basil over arugula, and splash with olive oil and balsamic vinegar to taste.

3. Finish with salt and pepper.

ALMOND BASIL SALAD

2 Tbsp coconut oil, melted

½ large lemon, juiced

sea salt and freshly ground black pepper to taste

1 tsp whole grain mustard

½ tsp raw honey

3 cups super greens salad mix

½ large avocado, diced

½ cup cherry tomatoes

¼ cup chopped chives

½ cup chopped fresh basil

½ large yellow bell pepper, seeded and chopped

2 Tbsp chopped almonds

1. Place coconut oil, lemon juice, salt, pepper, mustard, and honey in a blender and pulse until combined; set aside.

2. In a large bowl, place greens, avocado, tomatoes, chives, ba-sil and peppers. Add vinaigrette, and toss with salad tongs to combine all ingredients.

3. Sprinkle over the chopped almonds.

CITRUS AND AVOCADO SALAD

3 small navel oranges, peeled and sliced

3 small clementine’s, peeled and sliced

2 small blood oranges, peeled and sliced

½ large fennel bulb, thinly sliced

1 large avocado, sliced

1 large green onion, chopped

⅓ cup extra-virgin olive oil

2 Tbsp apple cider vinegar

1 Tbsp fresh chopped basil

Sea salt and freshly ground black pepper to taste

1. In a large serving bowl, toss together the oranges through the salt and pepper.

2. Let the mixture sit for at least 5 minutes before serving.

LEMON BEET SAUTÉ

1 large onion, sliced

1 tsp lemon zest

1 Tbsp lemon juice

1 tsp honey

2 large beets, shredded

1. Heat coconut oil in a large skillet over medium heat.

2. Add the onion, lemon zest, lemon juice, honey and beets to the skillet.

3. Season with sea salt and freshly ground black pepper to taste and cook for 5 minutes, until vegetables are tender.

[ 5 ]

VOLUME #6 INTRO

HERBY SALAD WITH CITRUS DRESSING

2 Tbsp coconut oil

½ large lime, juiced


1 tsp fresh orange juice

2 cups baby kale

2 cups arugula

½ large beet, cooked and sliced

½ cup chopped fresh basil

¼ cup chopped red onion

½ cup chopped fresh cilantro

¼ medium head purple cabbage sliced

2 Tbsp sliced almonds

1. In a medium bowl, whisk to-gether the oil through the orange juice until combined; set aside.

2. In a large salad bowl, mix together the remaining ingredi-ents. Add vinaigrette, and toss with salad tongs to combine all ingredients.

KALE AND BASIL SAUTÉ

2 Tbsp coconut oil

2 cups fresh chopped spinach

2 cups chopped kale


¼ cup chopped red onion

2 cloves garlic, pressed

¼ cup chopped fresh basil

1. Heat a large skillet over medi-um heat. To the skillet, add the coconut oil. Next add the spin-ach through the basil and cook for 10 minutes, until vegetables are tender. Serve warm.

LEMON DILL ROASTED VEGGIES


1 large red onion, cubed

1 Tbsp fresh lemon zest

1 clove garlic, minced

2 tsp dried dill


3 cups halved and trimmed Brussel sprouts

2 large sweet potatoes, peeled and cubed

1. Preheat oven to 400 degrees.

2. In a large roasting pan, toss together all the ingredients and roast for 20–25 minutes, or until the veggies are tender. Remove the roasted vegetables from the oven and let cool slightly before serving.

CAULIFLOWER RICE

1 head cauliflower

½ cup veggie or chicken broth

2 Tbsp coconut oil

1. Wash and clean cauliflower. Cut stem and leaves off, leaving only cauliflower florets.

2. Place a small handful into a blender or food processor. Process until cauliflower is the consistency of rice. Repeat process until all the cauliflower is processed.

3. Place cauliflower rice in pan on stovetop with broth and cook, covered. Once cauliflower becomes soft, turn heat off and stir in coconut oil. Serve with your favorite dish!

[ 6 ]

VOLUME #6 INTRO

YOUR 30-DAY MENUDAY 1 dinner DAY 2 dinner DAY 3 dinner DAY 4 dinner DAY 5 dinner DAY 6 dinner DAY 7 dinner

Beef and Butternut

Gluten-Free Pot Pie

Winter Squash Soup with Quinoa

Salad Topping

Paleo Sesame Chicken

4 Ingredient Lemon Pepper

Salmon

Garlic Veggie Kabobs

Broccoli Chicken Skillet

(Vegan) Minestrone Soup

DAY 8 dinner DAY 9 dinner DAY 10 dinner DAY 11 dinner DAY 12 dinner DAY 13 dinner DAY 14 dinner

Paleo Coconut Chicken Curry Byron Bay Salad

(Vegan) Spaghetti Squash with

Vegan Mushroom Meatballs

Artichoke and Shrimp Creamy Coconut Soup

Buffalo Ranch Chicken

Stuffed Peppers

(Vegan) Veggie Chow Mein

Grilled Veggie and Steak Salad


(Vegan) Eggplant Pizza Caldo De Pollo Becomingness

Big Breakfast

Salmon Baked in Mint Cilantro

Sauce

(Vegan) Chipotle Sweet Potato

Soup

Zucchini and Basil Beef Skillet

(Vegan) Sweet Onion Gnocci

Salad


Pizza Stuffed Peppers

Roast Chicken and Vegetables

(Vegan) Healthy Cream of Mushroom

Soup

Slow Cooker Sweet and Sour

Chicken

Tangy Chicken and Apple

Kabobs

(Vegan) Butternut

Squash Apple Skillet

Coconut Shrimp and Veggies

DAY 29 dinner DAY 30 dinner

(Vegan) Mediterranean

Soup

Slow Cooker Vietnamese Beef with Chimichurri

[ 7 ]

VOLUME #6 INTRO

SHOPPING LISTYou’ll find ingredients for all 30 recipes in the shopping list. Please note that the shopping list doesn’t include ingredients for breakfasts, lunches, side dishes, and desserts. Simply add extra ingredients to your shopping list depending on your plans for these meals for the week. I’ve made suggestions for side dishes that pair well with some of the recipes, and you can plan accordingly by adding to the shopping list. There are recipe suggestions if you want more protein or extra veggies for your meal. A green salad also makes an excellent choice as a side dish.

PANTRY

☐ almond flour

☐ arrowroot powder

☐ balsamic vinegar

☐ butter

☐ cayenne pepper

☐ chili powder

☐ chipotle powder

☐ coconut aminos

☐ coconut oil

☐ coconut sugar

☐ coconut vinegar 'balsamic' style or organic balsamic vinegar

☐ coriander powder

☐ cumin

☐ curry powder

☐ dijon mustard

☐ dried basil

☐ dried oregano

☐ dried rosemary

☐ dried sage

☐ dried thyme

☐ extra virgin olive oil

☐ garam masala

☐ garlic powder

☐ ground ginger

☐ ground paprika

☐ honey

☐ minced garlic

☐ potato starch

☐ red pepper flakes

☐ red wine vinegar

☐ salt + pepper

☐ sea salt

☐ sesame oil

☐ smoked paprika

☐ soy sauce, or gluten-free Tamari

☐ tapioca flour

☐ thyme

☐ turmeric powder

☐ white pepper

☐ white wine vinegar

[ 8 ]

VOLUME #6 INTRO

WEEK 1

FRUIT

☐ 1 large avocado

VEGETABLES

☐ 3 yellow onions

☐ 2 red onions

☐ 4 oz sliced mushrooms

☐ 3 ribs celery

☐ 6 carrots

☐ ¼ medium butternut squash

☐ 2 medium zucchini

☐ 2 medium yellow squash

☐ 3 cup winter squash

☐ 1–2 cups Broccoli

☐ 3 cups Green Beans

☐ 3 cups Onions

☐ 1–2 cups Water Chestnuts

☐ 1–2 cups Bell Peppers

☐ 8 oz of fresh green beans

☐ ½ lemon

☐ 2 yellow bell peppers

☐ 2 green bell peppers

☐ 1 ½ pounds baby portabella mushrooms

☐ 2 medium limes

☐ 1 cup broccoli florets

☐ 2 cups chopped spinach

HERBS

☐ 2 Tbsp fresh sage

☐ 2” piece of fresh ginger, grated

☐ 12 cloves garlic

☐ 1 tsp oregano

☐ 1 tsp basil

CANNED GOODS

☐ 1 can tomatoes—diced, whole, or crushed

DAIRY

☐ 4 eggs

MEAT

☐ 1 ¼ cups shredded beef

☐ 1 pound Salmon

☐ 1 ½ pounds chicken breast or thighs

☐ 1 pound chicken breast

MISC

☐ 1 cup beef broth

☐ 4 cups veggie broth

☐ ½ cup raw cashews

☐ ¼ cup sesame seeds

☐ 8 wooden skewers

☐ ½ cup chopped almonds

☐ ¾ cup quinoa pasta

[ 9 ]

VOLUME #6 INTRO

WEEK 2

VEGETABLES

☐ 4 cups cooked spaghetti squash noodles

☐ 2 tomatoes

☐ 4 cups baby spinach

☐ 1 large bunch celery

☐ 2 cups pumpkin

☐ 2 cups broccolini

☐ 1 spaghetti squash

☐ 8 large carrots

☐ ⅔ cup mushrooms

☐ 2 yellow onions

☐ 2 cups chopped frozen artichoke hearts

☐ 1 large leek

☐ ½ summer squash

☐ 2 ears sweet corn

☐ 1 ½ cups Brussel sprouts

☐ 1 ½ medium sweet potatoes

☐ 1 cup green beans

HERBS

☐ ¼ cup cilantro

☐ 11 cloves garlic

☐ 1 Tbsp grated ginger

☐ 2 fresh sage leaves

☐ ½ Tbsp fresh thyme

CANNED GOODS

☐ 1 (16oz) can diced tomatoes

☐ 2 (14oz) cans unsweetened coconut milk

MEAT

☐ 3 chicken breasts

☐ ½ to 1 pound chicken tenderloins

☐ 1 pound shelled and deveined wild caught shrimp

☐ 1 steak (of choice)

MISC

☐ 5 cups chicken broth or stock

☐ ½ cup quinoa

☐ ½ cup pecans

☐ ½ cup walnuts

☐ ¼ cup gluten-free oats

☐ 1 Tbsp nutritional yeast

☐ ¼ cup fresh lime juice

☐ Tamari (gluten-free soy sauce)

☐ liquid stevia

[ 10 ]

VOLUME #6 INTRO

WEEK 3

FRUIT

☐ 2 avocados

☐ 1 lime

☐ 1 lemon

VEGETABLES

☐ 1 large Eggplant

☐ 1 cup sliced mushrooms

☐ 4 medium mushrooms

☐ 1 cup zucchini

☐ 1 large or 2 small sweet potatoes

☐ 1 red bell pepper

☐ 1 cup chopped artichoke hearts

☐ ½ small yellow bell pepper

☐ 1 yellow onion

☐ 2 ½ medium onion

☐ 2 ½ carrots

☐ 4 cups leafy greens

☐ diced tomato

☐ sliced jalapeños or serranos

☐ 10 cherry tomatoes

☐ 1 cup baby spinach

☐ 1 ½ cups baby kale

☐ 1 cup mashed sweet potato

HERBS

☐ 2 whole bulbs garlic

☐ 1 large bunch basil

☐ 1 bunch parsley

☐ 1 large bunch cilantro

☐ ½ bunch mint

☐ 1 Thai green chili

☐ ½ inch ginger

CANNED GOODS

☐ 1 (15oz) can organic crushed tomatoes

DAIRY

☐ 1 cup Italian Cheese blend

☐ 4 eggs

☐ Goat cheese

MEAT

☐ 1 lb chicken breast

☐ 4 slices good quality bacon

☐ 2 salmon fillets

☐ ½ pound grass fed petit beef filets

MISC

☐ 4 cups broth (chicken, beef, or vegetable will all work)

☐ 1 can vegetable broth

☐ 1 cup plain non-dairy milk

☐ 1 tsp grade B maple syrup

☐ pumpkin seeds

☐ dried cranberries

[ 11 ]

VOLUME #6 INTRO

WEEK 4

FRUIT

☐ ½ cup fresh pineapple juice

☐ 1 cup pineapple

☐ 1 large green apple

☐ 1 large lemon

☐ 1 medium Granny Smith apple

☐ 1 avocado

☐ 1 lime

VEGETABLES

☐ 5 yellow onions

☐ 1 bunch green onions

☐ 4 peppers

☐ 1 red bell pepper

☐ 4 tomatoes

☐ 1 cup mushrooms

☐ 9 oz shiitake mushrooms

☐ 5 oz Portobello mushrooms

☐ 5 oz cremini mushrooms

☐ 1 large sweet potato

☐ 5 large carrots

☐ 2 medium zucchini

☐ 2 large zucchini

☐ 4 cups cubed butternut squash

☐ 2 cups leeks

☐ 3 stalks celery

☐ 1 cucumber

☐ 1 jalapeno

☐ ½ large head of broccoli

☐ 3 cups spinach

☐ ½ small green cabbage

☐ 1 bunch bean sprouts

☐ 1 sweet red pepper

☐ 1 cucumber

☐ ½ shallot

☐ ½ jalapeno chili

HERBS

☐ 7 cloves garlic

☐ ½ Tbsp minced rosemary

☐ 3 Tbsp chopped fresh cilantro

☐ 1 sprig oregano

☐ 1 sprig thyme

☐ 1 piece of fresh ginger

☐ 2 Tbsp fresh basil (Thai basil)

☐ 2 Tbsp fresh cilantro

☐ 1 cinnamon stick

☐ 1 star anise

☐ ¼ tsp ground nutmeg

☐ ¼ tsp ground cinnamon

CANNED GOODS

☐ ½ cup tomato sauce

☐ 1 can coconut milk, full fat

☐ 1 can unsweetened coconut milk

DAIRY

☐ Mozzarella cheese

MEAT

☐ ½ pound ground beef

☐ ½ pound Italian sausage

☐ 1 whole chicken

☐ 1 pound free range chicken thighs

☐ ½ pound skinless, boneless chicken

☐ 1 pound peeled and deveined wild shrimp

☐ 1 ½ pound beef roast

MISC

☐ ¼ cup gluten free all purpose flour

☐ 4 cups vegetable broth

☐ 2 Tbsp coconut sugar

☐ 2 Tbsp chicken stock

☐ ½ drop liquid stevia

☐ ¼ cup chopped pecans

☐ 1 cup beef broth

☐ 1 Tbsp tamari sauce

[ 12 ]

VOLUME #6 INTRO

RECIPE INDEX01 BEEF AND BUTTERNUT GLUTEN-FREE POT PIE 14

02 WINTER SQUASH SOUP WITH QUINOA SALAD TOPPING 16

03 PALEO SESAME CHICKEN 17

04 4 INGREDIENT LEMON PEPPER SALMON 18

05 GARLIC VEGGIE KABOBS 19

06 BROCCOLI CHICKEN SKILLET 20

07 (VEGAN) MINESTRONE SOUP 21

08 PALEO COCONUT CHICKEN CURRY 22

09 BYRON BAY SALAD 23

10 (VEGAN) SPAGHETTI SQUASH WITH VEGAN MUSHROOM MEATBALLS 24

11 ARTICHOKE AND SHRIMP CREAMY COCONUT SOUP 26

12 BUFFALO RANCH CHICKEN STUFFED PEPPERS 27

13 (VEGAN) VEGGIE CHOW MEIN 28

14 GRILLED VEGGIE AND STEAK SALAD 29

15 (VEGAN) EGGPLANT PIZZA 30

16 CALDO DE POLLO 31

17 BECOMINGNESS BIG BREAKFAST 32

18 SALMON BAKED IN MINT CILANTRO SAUCE 33

19 (VEGAN) CHIPOTLE SWEET POTATO SOUP 34

20 ZUCCHINI AND BASIL BEEF SKILLET 35

21 (VEGAN) SWEET ONION GNOCCI SALAD 36

22 PIZZA STUFFED PEPPERS 37

23 ROAST CHICKEN AND VEGETABLES 38

24 (VEGAN) HEALTHY CREAM OF MUSHROOM SOUP 39

25 SLOW COOKER SWEET AND SOUR CHICKEN 40

26 TANGY CHICKEN AND APPLE KABOBS 41

27 (VEGAN) BUTTERNUT SQUASH APPLE SKILLET 42

28 COCONUT SHRIMP AND VEGGIES 43

29 (VEGAN) MEDITERRANEAN SOUP 44

30 SLOW COOKER VIETNAMESE BEEF WITH CHIMICHURRI 45

31 ALMOND DATE BARS 46

32 DATE SHAKE 46

33 NUT-FREE CARAMEL FUDGE 47

34 RAW CHOCOLATE FUDGE BROWNIE 47

[ 13 ]

VOLUME #6 RECIPES

THE RECIPES01 BEEF AND BUTTERNUT GLUTEN-FREE POT PIE

BY ALEXA SCHRIM | SIMPLE ROOTS WELLNESS

Nutritious butternut squash is the foundation for this herbed pot pie. It’s the ultimate in comfort food, but with healthy ingredients. Leave off the gluten-free crust for a delicious stew. Serve with the arugula salad from this month’s side dish selection.

S E R V E S 4

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

½ onion, chopped

4 oz sliced mushrooms

1 tsp minced garlic

1 carrot, chopped

¼ medium butternut squash, cubed and slightly cooked

1 ¼ cups shredded beef

2 Tbsp fresh sage (can sub for ½ Tbsp dried sage)

2 Tbsp butter

1 Tbsp arrowroot powder

¼ tsp salt + pepper

1 cup beef broth

1 tsp smoked paprika

½ tsp dried thyme

½ tsp dried rosemary

½ tsp dried oregano

¼ tsp crushed red pepper flakes

1 egg white

F O R T H E C R U S T

1¾ cups almond flour

1¾ cups tapioca flour

½ tsp salt

8 Tbsp butter

2 eggs (saving 1 Tbsp egg white in separate bowl)

1 tsp white vinegar

2 Tbsp icy cold water

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

1. Preheat oven to 375 degrees.

2. To make crust, mix almond flour, tapioca flour and salt. Grate cold butter using a cheese grater. Using your hands mix in butter with flour. In a separate bowl, crack the eggs and add vinegar. Whisk with a fork. Add in icy water and pour into dry ingredients. Mix until just incorporated and separate into two bowls. Wrap in cling wrap and place in the refrigerator until ready to roll.

3. In a large Dutch oven add 1 Tbsp butter and saute onion and carrots until tender. Add in garlic and stir until fragrant about 30 seconds. Add in mushrooms and continue cooking. Add in remaining butter, salt, pepper, paprika, thyme, rosemary, oregano and crushed pepper flakes. Stir until fragrant and butter has melted, about one minute. Stir in the arrowroot powder and mix well. Add in butternut squash and beef followed by the beef broth. Stir frequently and bring to a simmer. Let simmer until butternut squash has softened and the sauce has thickened.

4. In a small skillet place a small amount of butter and copped sage. Cook until crisp about 20 seconds.

5. Add to dutch oven and stir into filling. Once the beef and butternut squash mixture has thickened, add to ramekins or a pie dish.

6. Roll up chilled pie crust until ¼”–½” thick and cut into rounds. Place over the filling and flute the edges.

7. Repeat until all is used up. Place on a baking sheet and make egg white wash by mixing egg white with a dash of water and whisking until slightly frothy. Paint on pie crust or rub with fingers.

8. Bake pot pies for 30–40 minutes or until crusts have slightly browned.

9. Remove and let cook for 5–10 minutes and serve.

[ 14 ]

VOLUME #6 RECIPES

[ 15 ]

VOLUME #6 RECIPES

02 WINTER SQUASH SOUP WITH QUINOA SALAD TOPPING

BY BECKY OLSEN | PROJECT DOMESTICATION

Cashews make this vegan winter squash soup extra creamy while adding protein. A quinoa salad topping adds extra nutrition and crunch. Serve with the arugula salad from this month’s side dish selection.

S E R V E S 2

I N G R E D I E N T S

1 ½ Tbsp extra virgin olive oil

½ large onion, chopped

3 cups winter squash, peeled de-seeded and chopped (butternut, kuri and acorn)

½ Tbsp sea salt

3 cups water, divided

½ cup raw cashews


1. In a large stockpot heat olive oil over medium heat until it shimmers. Add onion and stir. Let cook until soft and somewhat transparent, about 5-10 minutes. Add squash and sea salt. Stir and cook for 5 minutes until it gets nice and browned and a bit soft. Add five cups of the water and bring to a boil then simmer and cook for 10 minutes. Add in cashews and cook for an additional 5 minutes until squash is nice and tender.

2. Pour squash mixture into blender in two batches and blend until smooth. (If using a Blendtec blender use the “soup” setting.) Be careful of steam. Repeat with second batch, adding in additional 1 cup of water (and maybe more) if it seems too thick. I’m pretty sure you’ll need it. Combine the two batches in pot, add more water if necessary and adjust seasoning.

[ 16 ]

VOLUME #6 RECIPES

03 PALEO SESAME CHICKENBY LAUREN LESTER | THE WICKED SPATULA

Make this healthy paleo sesame chicken in place of Chinese takeout. Toss in some broccoli florets, green beans, or bell peppers for extra nutrition, and serve over cauliflower rice from this month’s side dish selection or shredded cabbage.

S E R V E S 2


1 egg

2 Tbsp arrowroot powder

¼ tsp salt

½ tsp white pepper

1 ½ pounds chicken breast or thighs

3 Tbsp coconut oil, for frying

A D D - I N S ( 1 – 2 C U P S O F V E G G I E S )

Broccoli

Green Beans

Onion

Water Chestnuts

Bell Peppers

F O R T H E S A U C E

¼ cup + 1 Tbsp coconut aminos

3 Tbsp coconut sugar

3 Tbsp white wine vinegar

2 Tbsp water

1.5 Tbsp arrowroot powder

1 Tbsp honey

1 Tbsp toasted sesame oil

2” piece of fresh ginger, grated

2 cloves garlic, minced

¼ cup sesame seeds

½ tsp crushed red pepper flakes

¼ tsp salt


1. Cut the chicken into small bite size pieces. In a large bowl whisk the egg, 2 tablespoons arrowroot, salt, and white pepper together until smooth. Toss in the chicken and toss to coat.

2. In a small bowl whisk all of the sauce ingredients together until no clumps of arrowroot remain.

3. Heat about 3 tablespoons of coconut oil in a large skillet (I use my wok) over medium-high heat. Working in batches, fry the chicken 2 minutes per side until golden and crisp and almost cooked through. When you only have a few pieces of chicken left just dump the entire thing egg and all into the oil, making sure you nudge the chicken away from each other so they don't stick together.

4. Once all chicken is cooked, add the other chicken back to the skillet and add in the veggies (If using frozen be sure to thaw them quickly under warm water so the moisture doesn't ruin the chicken)

5. Toss the veggies and the chicken for a few minutes to crisp up. Pour in the sauce and toss. It should instantly become thick and glossy. Turn off the heat and sprinkle with sliced green onions.

6. Serve with cauliflower rice, or shredded cabbage.

[ 17 ]

VOLUME #6 RECIPES

04 4 INGREDIENT LEMON PEPPER SALMONBY LAUREN LESTER | THE WICKED SPATULA

This dinner is perfect for a busy weeknight- you’ll have a healthy dinner in under 10 minutes! Serve with cauliflower rice from this month’s side dish selection a green salad.

S E R V E S 2


2 Tbsp ghee or butter

1 pound salmon, cut into bite size pieces

8 oz fresh green beans

½ lemon, sliced

salt and pepper, to taste


1. In a large skillet melt the ghee or butter over medium high heat. Place salmon in a single layer in skillet and cooke 1 minute per side. Toss in the green beans and lemon slices. Toss to combine. Cook for 1–2 more minutes until the green beans are tender.

2. Season with salt and pepper and more lemon juice if desired, and serve over cauliflower rice or quinoa.

[ 18 ]

VOLUME #6 RECIPES

05 GARLIC VEGGIE KABOBSBY YURI ELKAIM | YURIELKAIM.COM

Portabella mushrooms have a hearty, meaty quality that makes them perfect for a vegetarian or vegan meal. Make these vegan kabobs when you’ve been eating unhealthy foods to get your diet back on track- they’ll make you feel great!

Serve with cauliflower rice and a kale salad.

S E R V E S 2


1 ½ pounds baby portabella mushrooms

2 medium limes, juiced



2 medium zucchini, sliced into 1” pieces

2 medium yellow squash, sliced into 1” pieces

2 yellow bell peppers, sliced into 2” pieces

2 green bell peppers, sliced into 2” pieces

2 red onions, sliced into eighths

4 garlic cloves, minced

4 Tbsp coconut oil

8 wooden skewers


1. In a large bowl, add mushrooms lime juice, salt, pepper, and coconut oil; let sit for 20 minutes.

2. Add the next 6 ingredients (zucchini through garlic) and toss. Thread veggies and mushrooms onto skewers and set aside.

3. Preheat grill to MEDIUM–HIGH. Brush grill grate with ghee. Place kabobs directly on the grill and cook for 2 to 3 minutes a side, or until veggies are soft. Serve over cauliflower rice or quinoa.

[ 19 ]

VOLUME #6 RECIPES

06 BROCCOLI CHICKEN SKILLETBY YURI ELKAIM | YURIELKAIM.COM

This broccoli chicken skillet is a convenient one-pan meal. Broccoli contains potent antioxidant and anti-inflammatory compounds, and eating broccoli on a regular basis will greatly benefit your health. Serve this skillet with quinoa and the

arugula salad from this month’s side dish selection.

S E R V E S 2


2 Tbsp grass fed butter

1 cup broccoli florets

2 cups chopped spinach

2 tsp chili powder

½ Tbsp smoked paprika


1 cup chopped onion

1 pound chicken breast, cooked and cubed


½ cup chopped almonds

1 large avocado sliced


1. In a large skillet, over medium-high heat, add the butter. Add broccoli, spinach, chili powder, smoked paprika, garlic cloves and onion and sauté for 5 minutes, or until soft. To the vegetable mixture, add chicken and salt and pepper. Cook for 10 minutes, until heated through. Serve with chopped almonds and avocados.

[ 20 ]

VOLUME #6 RECIPES

07 (VEGAN) MINESTRONE SOUPBY YURI ELKAIM | YURIELKAIM.COM

Make a big pot of minestrone soup and use leftovers for lunches. This recipe uses quinoa pasta, and is perfect for those on a gluten-free or low-carb diet.

Serve this soup with a large green salad. Paleo-eaters can add cubed chicken or sausage to the soup.

S E R V E S 2 – 4


2 Tbsp coconut oil

2 onions, chopped


5 carrots, chopped

3 ribs celery, chopped

1 cup green beans

1 can tomatoes—diced, whole, or crushed

4 cups veggie broth

1 tsp oregano

1 tsp basil

¾ cup quinoa pasta

sea salt and pepper to taste


1. Add the onions, garlic, and coconut oil to a large soup pot and cook over low heat for 10 minutes until the onions become translucent. Add the carrots, celery, and green beans and cook another 10 minutes. Add the chicken stock, oregano, basil, and tomatoes and bring to a boil. Add the quinoa pasta. Turn the heat down to a simmer for 15 minutes stirring occasionally. Add sea salt and pepper to taste.

[ 21 ]

VOLUME #6 RECIPES

08 PALEO COCONUT CHICKEN CURRYBY LOUISE HENDON | PALEO LIVING MAGAZINE

This easy to make chicken curry dish has a mild flavor and creamy texture. The spice mixture contains turmeric, an anti-inflammatory spice that should be included in your diet on a regular basis.

Serve with the cauliflower rice from this month’s side dish selection.


3 chicken breasts, cut into chunks

1 Tbsp of ghee or butter or coconut oil

1 cup of coconut cream (skim from the top of 1 refrigerated can (13.5oz) of coconut milk)

1 cup chicken broth or stock

2 cup diced carrots

1 cup chopped celery

2 tomatoes, diced

1½ Tbsp curry powder or garam masala

1 Tbsp grated ginger

¼ cup cilantro, roughly chopped


salt to taste


1. Sauté the chicken in the ghee, butter, or coconut oil in a medium-sized saucepan. When the outside of the chicken has all turned white, add in the coconut cream and the chicken broth and mix well. Add in the carrots, celery, and tomatoes. Add in the ginger and curry powder (or garam masala).

2. Cook on medium heat with the lid on for 40 minutes (stirring occasionally). Add in the minced garlic and cilantro and salt to taste. Cook for another 5 minutes and serve.

[ 22 ]

VOLUME #6 RECIPES

09 BYRON BAY SALADBY VANESSA VICKERY | BECOMINGNESS

This amazing salad is full of fresh, nutritious vegetables, and it’s hearty enough for a meal. If your body craves a healthy dinner after a day of indulgence, this salad is perfect! Vegans can omit the chicken and add in one cup of canned chickpeas for protein.

S E R V E S 2 – 4


4 cups baby spinach

2 cups pumpkin, peeled, de-seeded and sliced into small pieces approximately 3cm

2 cups beetroot, peeled and sliced into small pieces approximately 3cm

2 cups broccolini, sliced into bite size pieces

½ cup quinoa

½ to 1 pound chicken tenderloins

Coconut oil, for cooking

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

¼ cup coconut vinegar 'balsamic' style or organic balsamic vinegar

2 tsp raw/organic honey or rice malt syrup

½ tsp dijon mustard

Pinch of sea salt and black pepper


1. Pre-heat oven to 400°F.

2. Place pumpkin and beetroot on a baking tray lined with baking paper, cover with 1 table spoon coconut oil and bake for 30–35 minutes until tender. Remove from the oven and let cool for a few minutes.

3. Meanwhile, Cook quinoa as per packet directions, once cooked, set aside to cool. Once the quinoa is cooking, pre-heat fry pan on medium high heat, add 1 teaspoon of coconut oil and cook chicken until golden brown. Then steam or boil the broccolini for 4–5 minutes until slightly tender.

4. Add the dressing ingredients to a small bowl, whisking well to combine.

5. When ready to serve, place all the salad ingredients in a large bowl, then add the dressing and mix thoroughly.

[ 23 ]

VOLUME #6 RECIPES

10 (VEGAN) SPAGHETTI SQUASH WITH VEGAN MUSHROOM MEATBALLS

BY BLENDERBABES

This version of spaghetti and meatballs is both vegan and gluten-free, so you can satisfy your Italian cravings while keeping it healthy. Mushroom “meatballs” are a tasty meat-free way to enjoy this classic dish if you’re avoiding animal products.

Paleo-eaters can replace the mushroom “meatballs” for beef or turkey meatballs.

S E R V E S 2

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

1 spaghetti squash

1 cup water

F O R T H E M U S H R O O M M E A T B A L L S

½ cup pecans

½ cup walnuts

½ carrot, chopped

1 celery stalk, chopped

⅔ cup mushrooms, chopped

2 fresh sage leaves

½ Tbsp fresh thyme

1 Tbsp nutritional yeast

¼ cup gluten-free oats, ground

salt and pepper, as desired


1 tsp olive oil

2 garlic cloves, minced

1 onion, diced

½ tsp chili flakes

2 Tbsp balsamic vinegar

1 (16oz) can diced tomatoes

salt and pepper, as desired

2 fresh sage leaves, chopped


1. Preheat oven to 375°F.

2. Cut spaghetti squash in half and scoop out seeds. Place both halves cut side down into a baking dish with about ½” water in the bottom. Place in oven. Check after 30 minutes. If flesh is cooked through, remove from oven. If not, return to oven and check every 10 minutes. Allow squash to cool and rake the flesh with a fork to break up the strands.

3. While squash is cooking combine pecans, walnuts, carrot and celery in high power blender or food processor, secure lid and puree. For Blendtec: (Twister Jar is Recommended*). Using Fourside/Wildside Jar. Blend on Speed LOW for 10 seconds. Stop machine and use a spatula to push ingredients towards to blade. Continue this process until pureed. For Vitamix: With your tamper ready through the lid plug, start on Variable Speed 1, turn the machine on and slowly increase to Variable Speed 10/HIGH. Use the tamper to press the ingredients into the blade until pureed. Add in mushrooms, herbs and nutritional yeast and process until well combined. For Blendtec: Pulse 5–7 times for 3 seconds each. For Vitamix: Blend on Variable Speed 3 for 20 seconds, using the tamper. Pour mixture into a bowl and mix in oats by hand. (May need to add more oats to get a consistency that will form balls). Season with salt and pepper.

4. Spray cooking spray onto a baking sheet. Roll mixture into balls, about 2 table-spoons large. Place balls on baking sheet. Bake 20 minutes before flipping. Bake another 20–30 minutes or until browned and crunchy on the outside.

5. While meatballs and spaghetti squash are cooking, heat olive oil in a saucepan. Add in garlic and onions cooking until onions are translucent. Add in chili flakes and balsamic vinegar. Allow to cook for a few minutes or until vinegar is thick. Add in tomatoes and allow simmering for 15 minutes. Season with salt and pepper. Before serving sauce, stir in herbs.

6. Scrape squash to get spaghetti-like noodles. Plate squash on 4 plates. Top each serving with sauce and “meatballs”.

[ 24 ]

VOLUME #6 RECIPES

[ 25 ]

VOLUME #6 RECIPES

11 ARTICHOKE AND SHRIMP CREAMY COCONUT SOUPBY YURI ELKAIM | YURIELKAIM.COM

Get unbelievably creamy soup without adding a can of commercial cream soup. The secret is coconut milk. It gives this soup a creamy consistency, and makes a perfect broth for the shrimp and artichokes.

Serve with the lemon beet sauté from this month’s side dish selection.

S E R V E S 4


2 cups chopped frozen artichoke hearts

1 (14oz) can unsweetened coconut milk

4 cups low sodium chicken broth

1 tsp ground paprika

¼ cup fresh lime juice

2 Tbsp raw honey

1 large leek, chopped



1 pound shelled and deveined wild caught shrimp


1. In a large pot, add all the ingredients. Stir and bring to a boil. Boil for 5 minutes then reduce heat to low. To the soup, add the shrimp and simmer for 15 minutes, until shrimp is pink and curled into a “c” shape and vegetables are tender. Serve warm.

[ 26 ]

VOLUME #6 RECIPES

12 BUFFALO RANCH CHICKEN STUFFED PEPPERS

BY LAUREN LESTER | THE WICKED SPATULA

Peppers make an ideal base for a meal. They’re full of healthy antioxidants while being low in carbs and calories. Add extra veggies like cauliflower and mushrooms to get even more nutrition.

Vegans can replace the chicken with one cup of canned chickpeas. Serve with a green salad.

S E R V E S 2


1 pound chicken, shredded + cooked (you can use rotisserie)

½ large onion (any kind)

⅛ cup + 1 Tbsp ghee, divided

1 Tbsp ranch seasoning (recipe below)

¼ cup buffalo sauce (I use Frank's Red Hot)

2 bell peppers

F O R T H E R A N C H S E A S O N I N G

1 Tbsp dried parsley

1 tsp garlic powder

1 tsp onion powder

1 tsp dried dill

1 tsp dried chives

½ tsp cracked black pepper

½ tsp salt



2. In a large pan over medium high heat add 1 tablespoon of ghee and the sliced onion. Sauté for 3–4 minutes until translucent. Add in the cooked chicken and 1 tablespoon of ranch seasoning. Cook another minute or so then add in the ⅛ cup of ghee and ¼ cup of buffalo sauce.

3. Slice the tops off of the peppers and scoop out the seeds. Stuff the peppers with the chicken mixture and bake at 375°F for 25–30 minutes until the peppers are tender but still crisp.

[ 27 ]

VOLUME #6 RECIPES

13 (VEGAN) VEGGIE CHOW MEINBY LOUISE HENDON | PALEO LIVING MAGAZINE

Make a batch of good-for-you Chinese food that’s vegan and gluten-free. Roast the spaghetti squash the night before to save on prep time.

Paleo-eaters can add chicken or pork. Serve with a kale salad.

S E R V E S 2


2 tsp coconut oil

½ cup chopped onion

4 celery stalks, chopped

2 large carrots, chopped


Tamari, to taste (gluten-free soy sauce)

liquid stevia, to taste (optional)

4 cups cooked spaghetti squash noodles

sea salt, to taste


1. In a large skillet, sauté the onion, garlic, celery, and carrots in coconut oil, until crisp-tender. Use a splash of water, if needed, to prevent sticking. Once the veggies are cooked to your liking, add a splash of Tamari-- and a few drops of liquid stevia, to taste. Stir well, then add in the squash noodles! Toss well, until the flavors have combined and the noodles are piping hot. (You may need another splash of water at this point to prevent sticking) Add the fresh spinach at the very end, as it will wilt quickly from the heat. Add a pinch of salt, and adjust seasonings to your liking, then serve immediately!

[ 28 ]

VOLUME #6 RECIPES

14 GRILLED VEGGIE AND STEAK SALADBY ALEXA SCHRIM | SIMPLE ROOTS WELLNESS

This savory, filling, and energizing salad is hearty enough for dinner. You’ll love the slow-roasted sweet potatoes and char-grilled squash, corn, and Brussel sprouts. Make this vegan by omitting the steak, subbing olive oil for the butter, and serving over quinoa.

S E R V E S 2


½ summer squash

2 ears sweet corn

1 ½ cups Brussel sprouts, thinly sliced

1 ½ medium sweet potatoes, peeled and diced

1 cup green beans

1 Tbsp olive oil

1 steak (of choice)

salt & pepper, to taste


3 Tbsp butter

½ Tbsp balsamic vinegar

½ Tbsp dried sage

½ tsp dried thyme

½ tsp dried oregano

¼ tsp dried basil



2. Slice summer squash into ½ inch thick slices. Husk the sweet corn and thinly slice the Brussel sprouts. Set aside.

3. Meanwhile peel and dice sweet potatoes and cut green beans. In a bowl add sweet potatoes, green beans, olive oil and salt & pepper. Place on a baking sheet and bake for 30 minutes or until tender.

4. Meanwhile salt & pepper the veggies and drizzle place on the grill with the steaks. Cook until tender.

5. While the veggies are being roasted and grilled make her-bed butter sauce by melting 3 tablespoons of butter and add balsamic, sage, thyme, oregano and basil. Mix well.

6. To prep, cut corn off the cob and place all veggies on a plate with thinly sliced steak and drizzle with herbed butter sauce. Enjoy!

[ 29 ]

VOLUME #6 RECIPES

15 (VEGAN) EGGPLANT PIZZABY YURI ELKAIM | YURIELKAIM.COM

Eggplant slices make the perfect healthy gluten-free, low-carb base for pizza toppings. Slather on a tasty herb sauce, top with veggies and cheese, and bake until bubbly! Vegans can leave off the cheese or use a vegan cheese if desired.

Serve with the herby salad with citrus dressing from this month’s side dish selection.

S E R V E S 2


1 large eggplant, sliced

¼ cup olive oil

1 (15oz) can organic crushed tomatoes

4 cloves garlic

salt & pepper

1 cup Italian Cheese blend

1 cup sliced mushrooms

1 red bell pepper, sliced

¼ cup chopped basil


1. Preheat oven to 400°F. Line a baking sheet with parchment paper.

2. Place eggplant slices on the baking sheet. Drizzle with olive oil. Sprinkle with salt and pepper. Roast in preheated oven for 15 minutes, then spread a small amount of crushed tomatoes on the top of each eggplant slice. Sprinkle with chopped garlic and cheese. Top with mushroom and bell pepper slices. Salt lightly. Return to oven and bake an additional 10 –15 minutes, or until the cheese begins to bubble and turn golden brown around the edges. Garnish with fresh chopped basil. Serve and enjoy!

[ 30 ]

VOLUME #6 RECIPES

16 CALDO DE POLLOBY LAUREN LESTER | THE WICKED SPATULA

This traditional Mexican soup is loaded with nutritious ingredients. Chicken, garlic, onions, and carrots get simmered in a fragrant broth until tender and delicious, and it’s all topped

with avocado, diced onion, cilantro, lime, tomatoes, jalapeños, and Serrano chilies.

S E R V E S 4


4 cups broth (chicken, beef, or vegetable will all work)

2 cups water

1 pound chicken breast

1 yellow onion, quartered

1 whole bulb garlic, peeled

½ tsp cayenne pepper

1 tsp salt

¼ tsp chili powder

⅛ tsp cumin

2 carrots, sliced into rounds

T O P P I N G S

diced avocado

cilantro

diced tomato

lime

sliced jalapeños or serranos


1. Place broth, water, chicken, onion, garlic, and spices in a medium Dutch oven or soup pot over high heat. Bring to a boil. Once boiling, reduce the heat to a simmer and cover for 15–20 minutes until the chicken is cooked through. Add the carrots to the soup and remove the chicken to shred. Once chicken is shredded place it back into the soup and cover simmering for another 10 minutes until the carrots are tender.

2. Top with desired toppings. Use leftover soup for lunches.

[ 31 ]

VOLUME #6 RECIPES

17 BECOMINGNESS BIG BREAKFASTBY VANESSA VICKERY | BECOMINGNESS

Try breakfast for dinner tonight! Scrambled eggs, good quality bacon, and sautéed veggies are just as good as an evening meal as they are for breakfast. Serve with the arugula salad from this month’s side dish selection.


1 medium onion, thinly sliced

4 tsp coconut vinegar (balsamic or apple cider style)

4 medium mushrooms, sliced thinly

10 cherry tomatoes, halved

4 slices good quality bacon

4 eggs, whisked

2 tsp parsley, finely chopped

1 cup baby spinach

2 Tbsp olive (or coconut) oil

pinch of sea salt

pinch of black pepper


1. Heat 1 tablespoon oil in a medium fry pan over low heat. Add the onions, a pinch of sea sat and cook for 15 minutes, stirring occasionally. At this point the onions should have softened, so then add the coconut vinegar and cook for a further 10 minutes. When you get to the last 5 minutes, add the tomato and mushroom.

2. While the onions are cooking, heat another medium fry pan on medium heat and cook the bacon until crispy. Remove from the fry pan and cover with foil. Then using the same fry pan, add 1 tablespoon oil and the whisked egg mixture. Cook for 3–4 minutes, making sure that you push the egg mixture from one side of the pan to the other (in different directions), every 20–30 seconds. This will ensure that the eggs do not form an omelet instead. Once the eggs are cooked, remove from the pan.

3. To serve, add the eggs, bacon, onion, tomato, mushrooms and baby spinach to a plate. Sprinkle with the parsley and season with salt and pepper.

[ 32 ]

VOLUME #6 RECIPES

18 SALMON BAKED IN MINT CILANTRO SAUCEBY VIJITHA SHYAM | SPICES AND AROMA

Serve thick salmon filets smothered in a mint cilantro sauce for a dinner that’s brimming with flavor. Salmon is loaded with heart-healthy omega-3 fatty acids, and has potent anti-inflammatory properties.

Serve this with the lemon dill roasted veggies from this month’s side dish selection.

S E R V E S 2


2 salmon fillets

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

½ bunch cilantro—chopped

½ bunch mint—chopped

1 Thai green chili

½ inch ginger

1 garlic clove

1 Tbsp soy sauce

½ Tbsp extra virgin olive oil

½ large onion—chopped

½ tsp turmeric powder

½ tsp red chili powder

1 tsp coriander powder

½ tsp garam masala

salt to taste

1 lemon for garnish


1. Pat the salmon fillets dry with a paper towel and set aside.

2. In a food processor, pulse the mint, cilantro, green chili, gin-ger, garlic clove and soy sauce to a smooth paste. Set aside.

3. In a large cooking pan, heat oil. Once rippling, add the on-ions and let it sweat and brown a bit. Then mix in the green sauce and sauté for couple of minutes. Sprinkle in the turmeric, chili, coriander powder, and simmer the sauce for 15 minutes. Add water if it dries up. You don’t want to burn the sauce. Finally, sprinkle in the garam masala.

4. Preheat the oven to 400°F.

5. Remove a large sheet of the aluminum foil, large enough to wrap the salmon. Place the salmon fillet skin side down. Smother the green sauce over it. Place a lemon round on top and wrap the foil in four directions to create a rectangular pocket. Bake for 15 minutes and serve hot.

[ 33 ]

VOLUME #6 RECIPES

19 (VEGAN) CHIPOTLE SWEET POTATO SOUPBY BLENDERBABES

Sweet potato lovers will adore this creamy, feisty vegan soup. Garnish with avocado, and add more spices like ginger, turmeric, paprika, or cinnamon to amp up the flavor. Serve with the almond basil salad from this month’s side dish selection.

S E R V E S 2


1 large or 2 small sweet potatoes

¾ to 1 cup vegetable broth

1 cup plain non-dairy milk

1 tsp grade B maple syrup

1 tsp chipotle powder

1 tsp virgin coconut oil (optional)

sea salt and freshly ground black pepper

½ avocado, diced and tossed in fresh lime juice, for garnish


1. Preheat the oven to 400°F.

2. Poke a few holes in the potato using a fork. Bake the sweet potato until tender, sticky, and sweet, about 60 minutes. Remove the skin and place the flesh in a high-speed blender.

3. Add 1 cup water, ¾ cup of the broth, the nondairy milk, maple syrup, chipotle powder, coconut oil, and salt and pepper to taste and blend until smooth. For Blendtec: Blend on High Speed. Blend for about 30 seconds if potatoes are hot and 4–6 minutes if cold, until steam escapes the lid. For Vitamix: Start on Variable Speed 1. Turn the machine on and slowly increase to Variable Speed 10/High. Blend for about 30 seconds if potatoes are hot and 4–6 minutes if cold, until steam escapes the lid. For thinner soup, add a few more splashes of the broth or any of the liquids.

4. Transfer the soup to a saucepan and simmer over low heat until ready to serve.

5. Serve with the avocado over the top. Spice It Up! Make things extra spicy by adding a pinch of any of these: cayenne, ground turmeric, grated peeled fresh ginger, paprika, and/or ground cinnamon.

[ 34 ]

VOLUME #6 RECIPES

20 ZUCCHINI AND BASIL BEEF SKILLETBY LEANNE FLY | SAVING DINNER

This one-pot meal is loaded with antioxidant-rich chopped veggies. Make sure to use grass-fed beef, which contains healthy omega-3 fatty acids. Serve over cauliflower rice from this month’s side dish selection.

S E R V E S 2


½ Tbsp coconut oil

½ pound grass fed petit filets, sliced


½ tsp cumin

½ tsp smoked paprika


½ small yellow bell pepper, sliced

1 cup chopped artichoke hearts

1 ½ cups baby kale

½ large carrot, chopped

1 cup zucchini, cubed

1 ½ Tbsp coconut aminos

2 Tbsp fresh chopped basil


1. In a large skillet over medium heat, heat coconut oil. To the oil, add the beef, garlic, cumin, paprika and salt and pepper to taste. Cook the beef for 4–6 minutes, or until the beef reaches the desired doneness. Remove the beef from the skillet and set aside.

2. To the same skillet, add the next 6 ingredients (yellow bell pepper through coconut aminos) and cook for 10 minutes, until vegetables are tender. Add the beef back to the skillet along with the basil and serve.

[ 35 ]

VOLUME #6 RECIPES

21 (VEGAN) SWEET ONION GNOCCI SALADBY ALEXA SCHRIM OF SIMPLE ROOTS WELLNESS

Pillowy, gluten-free sweet potato gnocci turns a bag of greens into a satisfying meal. Top with pumpkin seeds, goat cheese, and dried cranberries for the ultimate salad. Vegans can sub in avocado for the goat cheese.

S E R V E S 2

F O R T H E S A L A D

4 cups leafy greens

1 onion, sliced

2 Tbsp butter oil, divided (coconut oil)

1 batch sweet potato gnocchi


goat cheese

pumpkin seeds

dried cranberries

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

1 cup mashed sweet potato (preferably day-old)

½ cup arrowroot powder

¼ cup potato starch


1. To make the gnocci, mash the sweet potato (preferably warm) in a bowl. Add the arrowroot powder ¼ cup at a time mixing thoroughly. Start kneading with your hands. Knead in the potato starch. Form into a ball and split in half. Roll the dough into a long ¾-1 inch thick rope. Cut into 1 inch segments. Score with a fork and set aside.

2. Heat a large skillet over medium heat. Add 1 Tbsp butter or coconut oil. Once hot add onions and cook until caramelized. Set aside.

3. Add additional butter or coconut oil to skillet. Once hot add gnocchi in batches and cook until golden brown and crispy. Prepare leafy greens and top with pumpkin seeds, dried cranberries, goat cheese, caramelized onions and gnocchi.

[ 36 ]

VOLUME #6 RECIPES

22 PIZZA STUFFED PEPPERSBY ALEXA SCHRIM | SIMPLE ROOTS WELLNESS

Need a healthy alternative to a greasy slice of pizza? These pizza stuffed peppers are gluten-free, so you’ll get your favorite pizza flavor without all the bloat. Leave off the cheese for a dairy-free version.

This pairs well with the Herby salad with citrus dressing from this month’s side dish selection.

S E R V E S 3 – 4


½ Tbsp coconut oil (butter)

½ yellow onion

2 cloves, garlic minced

1 cup mushrooms, chopped (optional)

½ lb ground beef

½ lb Italian sausage

1 tomato, peeled and chopped

½ cup tomato sauce

1 tsp dried oregano

½ tsp dried basil


4 peppers

Mozzarella cheese



2. Chop onion and mushrooms. Heat oil in a skillet over medium heat. Once hot add onion and mushrooms. Sauté until tender. Add garlic and sauté until fragrant or 1–2 minutes. Remove from pan and set-aside.

3. In same skillet cook beef and sausage until done. Remove and place in bowl with onion and mushroom mixture. Add peeled and chopped tomatoes, tomato sauce and spices. Mix thoroughly.

4. Prepare peppers by washing, cutting top off and removing seeds. Fill peppers with meat and onion mixture and place in oven.

5. Bake for 30 minutes, remove and add mozzarella cheese continue baking 10–15 minutes or until cheese is melted and bubbly. Remove and enjoy!

[ 37 ]

VOLUME #6 RECIPES

23 ROAST CHICKEN AND VEGETABLES BY VANESSA VICKERY | BECOMINGNESS

Succulent roast chicken and perfectly browned vegetables make this meal a favorite. Use any leftover chicken in salads and soups. Make sure to buy an organic or free-range chicken, and serve with a green salad.

S E R V E S 4 – 6


1 whole chicken, preferably organic or free range

4 Tbsp organic butter, melted

1 large sweet potato, peeled and cut into chunks

2 medium onions, peeled and cut into chunks

2 medium carrots, cut into chunks

2 medium zucchini, cut into chunks

1 Tbsp oregano

1 Tbsp basil

1 Tbsp garlic powder

sea salt and pepper


1. Pre-heat oven to 425°F.

2. Rinse and pat chicken dry. Place the chicken in a large baking dish or roasting pan. Place all the vegetables around the chicken. Mix the spices and butter in a bowl and pour over the chicken and vegetables, making sure that everything is coated well. Sprinkle with salt and pepper and place in the oven.

3. Cook for 15 minutes, then turn over the chicken and vegetables and cook for another 15 minutes (this will help crisp the skin up).

4. Turn the oven down to 400°F and cook for 60 minutes or until the chicken's internal temperature is above 165°F. Make sure you turn the chicken and vegetables a few times while cooking.

5. Take out of the oven and let is rest for 10–15 minutes. Slice and serve with the vegetables.

[ 38 ]

VOLUME #6 RECIPES

24 (VEGAN) HEALTHY CREAM OF MUSHROOM SOUP

BY YURI ELKAIM | YURIELKAIM.COM

You’ll love this comforting and healthy soup. It contains mushrooms to give your immune system a boost, so serve this during cold and flu season, or whenever you feel run down.

This soup pairs well with the kale and basil sauté from this month’s side dish selection.

S E R V E S 2 – 4


5 oz shiitake mushrooms

5 oz Portobello mushrooms

5 oz cremini mushrooms

2 Tbsp coconut oil

1 Tbsp thyme

2 cups leeks, white and light green parts only, sliced

¼ cup gluten free all purpose flour

1 tsp sea salt

¼ tsp pepper

1 can coconut milk, full fat

4 cups vegetable broth


1. Wash the mushrooms with a dry paper towel and then slice them ¼ inch thick, removing any stems as you see fit (such as the Portobello stems).

2. Heat the coconut oil over medium heat and add the leeks. Cook or 15–20 minutes until the leeks begin to brown. Add the sliced mushrooms and cook another 10 minutes, or until they are browned. Add the flour and stir well to combine. Cook for 1 minute. Add the thyme, chicken or vegetable stock, coconut milk, salt and pepper, and simmer for 15 minutes.

[ 39 ]

VOLUME #6 RECIPES

25 SLOW COOKER SWEET AND SOUR CHICKENBY VANESSA VICKERY | BECOMINGNESS

Let your slow cooker work it’s magic while you run errands and drive your kids to after-school activities. Come home to warm and tasty sweet and sour chicken that’s healthier than takeout.

Serve with cauliflower rice from this month’s side dish selection and a side salad.

S E R V E S 3 – 4


1 lb free range chicken thighs, cut into bite-sized pieces

1 medium onion, sliced

2 large carrots, sliced

½ large head of broccoli, cut into small pieces

2 Tbsp coconut sugar

2 Tbsp chicken stock, home made or natural

1 Tbsp coconut aminos

½ tsp ground ginger

½ tsp garlic powder

½ Tbsp arrowroot (tapioca) starch

½ cup fresh pineapple juice

1 cup pineapple, cut into chunks


1. Layer the onions, carrots, broccoli and chicken in the slow cooker.

2. Mix the coconut sugar, coconut aminos, chicken stock, ground ginger and garlic powder in a small bowl and pour over the ingredients in the slow cooker. Cover and cook on low heat for five hours.

3. Mix the tapioca flour and pineapple juice in a small bowl and add to the slow cooker along with the pineapple chunks. Turn slow cooker to high and cook uncovered for 1 hour or until the liquid has thickened slightly.

4. Serve on its own or with your favorite side.

[ 40 ]

VOLUME #6 RECIPES

26 TANGY CHICKEN AND APPLE KABOBSBY LEANNE FLY | SAVING DINNER

Get your grill fired up for these tangy chicken and apple kabobs. Combine kabobs with greens and a zesty dressing for a light dinner.

S E R V E S 2


½ pound skinless, boneless chicken breasts, cubed into bite size pieces

½ large green apple, cored and cubed

½ large onion, cut into wedges

½ large lemon, cut into wedges

1 Tbsp olive oil


½ Tbsp minced rosemary


½ tsp lemon zest

½ drop liquid stevia


1. Preheat grill to medium heat.

2. In a large bowl, mix the first 4 in-gredients (chicken through lemon).

3. In a small bowl, mix the remaining ingredients and pour over the chicken mixture.

4. On large skewers, thread each ingredient alternately. Place kabobs on grill and close lid. Cook for 7 minutes on each side, until chicken is no longer pink in the center and vegetables are charred on the on the edges. Serve warm.

[ 41 ]

VOLUME #6 RECIPES

27 (VEGAN) BUTTERNUT SQUASH APPLE SKILLETBY YURI ELKAIM | YURIELKAIM.COM

Classic fall flavors come together in this butternut squash apple skillet. Serve over greens or shredded cabbage. Paleo-eaters can add pork to the stir-fry.

S E R V E S 2


2 Tbsp coconut oil

4 cups cubed butternut squash, steamed

1 medium Granny Smith apple, peeled and cubed

¼ cup chopped green onions

¼ tsp ground nutmeg

¼ tsp ground cinnamon

1 tsp sea salt

½ tsp freshly ground black pepper

¼ cup chopped pecans, toasted


1. Melt the coconut oil in a large skillet over medium-high heat. Add squash and apple; cook until squash and apple are golden brown. Add green onions, nutmeg, cinnamon, salt and pepper and cook for 2 to 3 minutes. Serve hash sprinkled with toasted pecans.

[ 42 ]

VOLUME #6 RECIPES

28 COCONUT SHRIMP AND VEGGIESBY YURI ELKAIM | YURIELKAIM.COM

Fire up your grill for an incredible shrimp dish! This meal cooks up quickly, and you can use any veggies you have around in the foil packet. Serve with the cauliflower rice from this month’s side dish selection and a green salad.

S E R V E S 2


1 pound peeled and deveined wild shrimp


3 tomatoes, diced

1 Tbsp unsweetened coconut milk

1 Tbsp ghee or butter

1 large carrots, chopped

½ large onion, chopped

2 large zucchini, sliced

1 Tbsp coconut oil

1 garlic clove, minced

3 Tbsp chopped fresh cilantro


1. Place shrimp in a large bowl. Add salt and pepper, tomatoes, and coconut milk. Mix well and cover and let sit at room temperature for ½ hour.

2. Preheat grill to MEDIUM-HIGH. Brush grill grate with ghee. Place the marinated shrimp on grill for 1 to 2 minutes a side, or until the shrimp are cooked through. Remove and set aside.

3. On a large piece of aluminum foil, place garlic, carrots, onion, zucchini, and cilantro. Season with salt and pepper and coconut oil; mix well. Wrap foil so that veggies are completely covered. Place on grill for 8 to 10 minutes, or until veggies are soft, stirring occasionally.

4. Remove and toss in bowl with shrimp.

[ 43 ]

VOLUME #6 RECIPES

29 (VEGAN) MEDITERRANEAN SOUPBY BLENDERBABES

You can eat this soup raw or heated up, but either way, it has a delicious flavorful Mediterranean herb blend. Enjoy this soup with the citrus avocado salad from this month’s side dish selection,

and paleo-eaters can serve with a side of grilled or baked meat.

S E R V E S 2


2 cups filtered water

3 stalks celery, quartered

1 sprig oregano

1 sprig thyme

1 red bell pepper, seeded and stemmed, cut into chunks

1 avocado, pitted, peeled

1 cucumber, cut into chunks

1 jalapeno

1 lime, peeled, halved

3 cups spinach


1. Place all ingredients except spinach into the blender in the order listed and secure lid. For Blendtec: Use speed 10 for 10 seconds. Then add the spinach and use SPEED 10 again for 30 seconds. Press any button to stop. (For a HOT version, use the SOUP Button 2 to 3 times, if starting with cold water). For Vitamix: VARIABLE, speed #1. Turn machine on and slowly increase speed to VARIABLE, speed #10, then to HIGH. Blend for 10 seconds using the tamper to press the ingredients into the blades. Once the mixture begins to circulate and head room is created at the top of the machine, stop machine and remove lid. Add spinach and secure lid. Continue blending on HIGH for 30 seconds. Enjoy with dulse leaves or flakes.

[ 44 ]

VOLUME #6 RECIPES

30 SLOW COOKER VIETNAMESE BEEF WITH CHIMICHURRI

BY ALEXA SCHRIM | SIMPLE ROOTS WELLNESS

Slow cooked, fall-apart beef and roasted cabbage sit in a savory broth topped with crisp veggies and flavorful chimichurri sauce. This is a bowl worth making on a chilly night, letting the broth warm you as the spices clear your nasal passages.

S E R V E S 2 – 4


1 ½ lb beef roast

½ small onion

2 cloves garlic

1 piece of fresh ginger, peeled

1 cup beef broth

1 star anise

1 cinnamon stick

4 ounces shiitake mushrooms (portobello)

1 Tbsp tamari sauce

1 green onion, chopped

F O R T H E C A B B A G E

½ small green cabbage

1 Tbsp olive oil


F O R T H E C H I M I C H U R R I

2 Tbsp red wine vinegar

2 Tbsp balsamic vinegar


½ shallot, chopped

½ jalapeno chili, seeded + chopped

2 Tbsp fresh basil (Thai basil)

2 Tbsp fresh cilantro

¼ cup olive oil

½ tsp salt

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

bean sprouts

sweet red pepper, julienned

cucumber julienned


1. Place beef roast seasoned with salt and pepper in slow cooker. Add quartered onion, garlic, fresh ginger, 2 cups beef broth, star anise, & cinnamon stick. Cook on high for 4–5 hours or low 6–8 hours.

2. To make chimichurri add red wine vinegar, balsamic, garlic, shallot, jalapeno, basil, cilantro and salt to food processor or blender. Slowly add in olive oil while blending. Set aside to allow flavors to blend.

3. Slice cabbage into ½ inch pieces. Place in a bowl and add olive oil and salt & pepper.

4. Place on a baking pan and roast for 20 minutes.

5. Once roast is done, remove and shred. Add four cups of broth from the slow cooker to a pan and add mushrooms, sliced green onion and tamari sauce. Simmer until mushrooms are tender. Add the shredded beef, cabbage and enough broth to cover to a bowl.

6. Top with red bell pepper, bean sprouts, cucumber and finish with the chimichurri sauce.

[ 45 ]

VOLUME #6 RECIPES

SWEET HEALTHY TREATSDATES MAKE AN EXCELLENT SUBSTITUTE FOR REFINED SUGAR

TO SATISFY YOUR SWEET TOOTH THE HEALTHY WAY.

They’re a rich source of vitamins and minerals as well as antioxidants. If you need a sweet treat that’s still on the healthy side, make any of these yummy date-sweetened goodies!

31 ALMOND DATE BARS I N G R E D I E N T S

1 cup raw almond butter

½ cup unsweetened shredded coconut

½ cup chopped raw walnuts

½ cup chopped raw almonds

2 Tbsp cacao nibs

4 dates, pitted

1 tsp vanilla extract

1 tsp raw honey


1. In a food processor, pulse together all the ingredients until combined. On a greased ¼ sheet pan, press out the mixture into an even layer and then chill in the refrigerator for at least 2 hours before slicing and serving.

32 DATE SHAKEI N G R E D I E N T S

1 frozen ripe banana

1 cup chilled coconut milk

3 medjool dates

1 tsp almond butter

1 tsp of cinnamon


1. Toss everything in your high-speed blender and blend on high until smooth and creamy.

[ 46 ]

VOLUME #6 RECIPES

33 NUT-FREE CARAMEL FUDGE

FROM BECOMINGNESS


1 cup hulled tahini

1 cup medjool dates, seeds removed

1–2 Tbsp raw or organic honey or organic maple syrup (depending on how sweet you like it)


1. Add all ingredients to a high speed blend or food processor and blend thoroughly.

2. Press into a loaf pan lined with baking paper and freeze for approximately 1–2 hours.

34 RAW CHOCOLATE FUDGE BROWNIE

FROM BECOMINGNESS

B A S E

1 cup of raw nuts (macadamias or almonds work well)

⅓ cup of cacao powder

3 Tbsp melted coconut oil

10 medjool dates, pitted

T O P L A Y E R

¼ cup raw or organic honey (substitute with organic maple syrup to make it vegan)

1 ripe avocado

1 banana

⅛ cup cacao

water, as needed

F O R T H E B A S E

1. Add all ingredients to a blender and blend until well mixed and the nuts are crushed.

2. Add mixture to a lined pan, smooth out with a spoon and place in the freezer to set.

T O P L A Y E R

1. Add ingredients, in the order of honey, avocado, banana and cacao to a high speed blender and blend until smooth and creamy. You may need to add some water to help it blend smoothly. Put back into the freezer and let it set completely (around 1 hour).

2. Remove from the tin, slice immediately, and store in an airtight container in the freezer.

[ 47 ]

VOLUME #6 RECIPES

COOKBOOK CLUB CONTRIBUTORS

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.

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.

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.

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.

ABEL JAMESFATBURNINGMAN.COM

Abel James is a #1 best-selling author, top 10 App Developer, musician, radio show host, entrepreneur, and health crusader. His Fat Burning Man podcast skyrocketed to #1 after it’s first month on the airwaves.

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.

[ 48 ]

VOLUME #6 CONTRIBUTORS

http://truebeautyyou.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

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: http://fastfoodsolution.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.

[ 49 ]


http://nickpineault.com/

http://wickedspatula.com/

http://projectdomestication.com/

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

FLAVIA DELMONTEFLAVILICIOUSFITNESS.COM/BLOG

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.

KARINE LOSIER & DAVE RUELMETABOLICCOOKING.COM

Authors of Metabolic Cooking, Dave and Karine are highly sought after fitness and nutrition experts. Their approach to fat-burning foods has helped thousands of people lose weight, gain a six-pack, and look (and feel) better than ever!

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.

TARASHAUN HAUSNERBLENDERBABES.COM

Tarashaun is the founder of Blender Babes with a long held passion to help people live a healthier lifestyle. Her website is a resource the web’s premiere resource for simple healthy blender recipes and hi-speed blender reviews, and entertaining blender videos hosted by bikini-clad models.

[ 50 ]


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

http://www.metaboliccooking.com/

http://paleomagazine.com/yuri

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

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

http://paleomagazine.com/yuri

http://www.blenderbabes.com/about/blender-babes-is-born/

http://www.blenderbabes.com/about/blender-babes-is-born/

presents volume #7 lean meals · gluten-free tortilla. 0 3 w r a sprinkle taco seasoning over...

Documents