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Of ContentstableWeek 1 Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5 98 Make Ahead Black Bean Breakfast Burritos . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6 98

Black Bean Avocado Tuna Sandwiches . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7 98

Grain Free Zucchini Banana Muffins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8 98

The Best Healthy Turkey Chili . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9 98

Banana Sushi . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10 98

Pumpkin Overnight Oats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11 98

Pumpkin Yogurt Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12 98

Crock Pot Creamy Chicken Tortilla Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13 98

Slow Cooker Thai Peanut Chicken with Rice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14 98

Flourless Cashew Butter Brownies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15 98

One Pan Cauliflower Nachos . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16 99

Cranberry Pecan Overnight Oats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17 99

Roasted Brussels Sprout Polenta Bowl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18 99

Chicken Kale Waldorf Salad with Avocado & Goat Cheese . . . . . . . . . . . . . . . . . .19 99

Breakfast Stuffed Baked Sweet Potatoes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20 99

Spicy Maple Glazed Salmon . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21 99

Week 2 Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22 100Maple Walnut Granola . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23 100

Roasted Sweet Potato Kale Salad with Dried Cherries, Feta & Pumpkin Seeds . .24 100

Quinoa, Dark Chocolate & Dried Fig Granola Bars . . . . . . . . . . . . . . . . . . . . . . . . . . .25 100

Sweet Potato Green Curry Quinoa Casserole . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26 100

Healthy Avocado Black Bean Brownies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27 100

Greek Yogurt Breakfast Bowls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28 100

Detox Green Smoothie Bowl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29 100

Southwest Stuffed Sweet Potatoes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30 100

Cheddar-Stuffed BBQ Sweet Potato Turkey Meatloaf . . . . . . . . . . . . . . . . . . . . . . . .31 100

Skinny Banana Chocolate Chip Muffins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .32 100

Recipe Name Recipe Nutrition Page Info

#healthyglowguide HEALTHY GLOW GUIDE 2

Strawberry Banana Green Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33 101

Baked Peruvian Chicken Drumsticks with Avocado Lime Dipping Sauce . . .34 101

Egg in a Frame . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .35 101

Sun-Dried Tomato Turkey Roll-Ups . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .36 101

Healthy Maple Sea Salt Hot Chocolate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .37 101

Week 3 Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .38 102Turkey Bacon & Egg Breakfast Tacos . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .39 102

Kale and Butternut Squash Salad with Pomegranate . . . . . . . . . . . . . . . . . . . . . . . . .40 102

Sweet Potato Hummus . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .41 102

Crockpot Coconut Curry Shredded Chicken . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .42 102

Chocolate Coconut Flour Mug Cake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .43 102

Peanut Butter Banana Overnight Oats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .44 102

Skinny Refried Bean Chicken Enchiladas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .45 102

Healthy Reese’s Eggs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .46 102

Almond Butter Pomegranate Quesadillas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .47 102

Peanut Butter and Banana Toast with Chia Seeds . . . . . . . . . . . . . . . . . . . . . . . . . . .48 103

Sea Salt & Vinegar Hard Boiled Eggs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .49 103

Meal Prep Carnitas Burrito Bowls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .50 103

Almond Butter Strawberry Banana Overnight Oats . . . . . . . . . . . . . . . . . . . . . . . . . .51 103

30 Minute Skinny Alfredo Ziti . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .52 103

Whole Wheat Banana Bread Pancakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .53 103

Mason Jar Tex Mex Quinoa Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .54 103

Healthy Chocolate Peanut Butter Mousse . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .55 103

Week 4 Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .56 104Breakfast Stuffed Peppers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .57 104

Vegan Sweet Potato Buddha Bowls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .58 104

5 Minute Protein Peanut Butter Energy Bites . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .59 104

World’s Easiest White Chicken Quinoa Chili . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .60 104

Single Serve Mug Cake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .61 104

Double Chocolate Paleo Banana Bread . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .62 104

Omega 3 Blueberry Breakfast Cookies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .63 104

Peanut Butter Banana Oatmeal Bake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .64 104

Warm Sweet Potato Kale Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .65 104

Spicy Butternut Squash Black Bean Enchiladas . . . . . . . . . . . . . . . . . . . . . . . . . . . . .66 105

Avocado Basil Pesto Zucchini Noodles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .67 105



Tuscan Chicken Quinoa Bake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .68 105

Mint Chocolate Chip Green Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .69 105

Week 5 Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .70 106Peanut Butter and Jelly Oatmeal Bake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .71 106

Butternut Squash, Chickpea & Lentil Moroccan Stew . . . . . . . . . . . . . . . . . . . . . . .72 106

White Bean Basil Hummus . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .73 106

One Pan Coconut Chicken and Rosemary Garlic Potato Wedges . . . . . . . . . . . .74 106

Flourless Double Chocolate Peanut Butter Cookies . . . . . . . . . . . . . . . . . . . . . . . . . .75 106

Sweet Potato Kale Hash . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .76 106

Healthy Nutella Sea Salt Energy Balls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .77 106

Slow Cooker Turkey Black Bean Pumpkin Chili . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .78 106

Crockpot Chicken Salsa Tacos . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .79 106

Banana Breakfast Cake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .80 107

Thai Quinoa Salad with Ginger Peanut Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . .81 107

Butternut Squash and Black Bean Enchilada Skillet . . . . . . . . . . . . . . . . . . . . . . . .82 107

Week 6 Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .83 108Banana Berry Baked Oatmeal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .84 108

Mexican Stuffed Peppers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .85 108

Loaded Veggie Avocado Quinoa Frittatas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .86 108

Better Than Chipotle DIY Burrito Bowls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .87 108

Almond Flour Brownies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .88 108

Blackened Salmon Tacos with Mango Guacamole . . . . . . . . . . . . . . . . . . . . . . . . . . .89 108

Chai Spiced Sweet Potato Pancakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .90 108

Naked Spinach Quinoa Lasagna Casserole . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .91 108

Honey Jalapeño Cornbread Chicken Tamale Pie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .92 108

Almond Butter Brown Rice Crispy Treats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .93 108

Carrot Cake Overnight Oats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .94 109

Coconut Flour Pancakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .95 109



RecipesWeek 1

For the Sweet Potatoes � 3 cups sweet potatoes, peeled

and chunked � 2 tablespoons olive oil � 1 teaspoon garlic powder � 1 teaspoon chili powder � 1 teaspoon ground cumin � sea salt, to taste

For the Black Bean Mash � 2 .5 cups black beans

Directions For the Sweet PotatoesPreheat oven to 400 F and drizzle about 2 tablespoons of olive oil on a baking pan .

Prep sweet potatoes by dicing them into 1-inch chunks . Spread on pan and season with spices .

Use your hands to toss the sweet potatoes so that they are evenly covered in the olive oil and spices . Roast for 20-25 minutes or until you can pierce with a fork . Set aside .

For the Black Bean MashPlace all ingredients in a high speed food processor and process on high until smooth . Add more olive oil if you need to thin your paste out .

For the Eggs

Prep scrambled eggs by heating about 1/2 tablespoon of olive oil in a large pan . Add in yellow onion and sauté until almost translucent .

Crack 8 eggs into a bowl and add a splash of milk . Whisk . Then, add into pan and cook for a few minutes,

Make Ahead BLACK BEAN BREAKFAST BURRITOS

� 2 tablespoons tahini (option to replace with 2 Tbsp of olive oil)

� 1 teaspoon cumin � juice from a half lime (~ 2

tablespoons) � 1 teaspoon sea salt � 1 cup olive oil

For the Eggs � 8 large eggs � splash of milk or water � 1 tablespoon olive oil

� yellow onion, finely diced � salt and pepper, to taste

Other � 8 whole wheat or gluten free

tortillas � 1/2 cup green chiles � 1/2 cup harissa sauce (option

to replace with salsa) � 1/2 cup of corn � 1/2 cup chopped onion

Ingredients

scraping the sides often with a spatula until cooked . Season with salt and pepper to taste .

AssembleLay out 8 tortillas on your counter top . Spread on about a tablespoon of black bean mash and a tablespoon of harissa sauce onto each tortilla . Then, add sweet potatoes, egg, a tablespoon of corn, a tablespoon of green chiles, and a tablespoon of chopped onion .

Wrap like a burrito and eat immediately or freeze later .*

Notes*To freeze: Before wrapping the burritos in tin foil, wrap them in plastic wrap and squeeze as much air out as possible . This will prevent freezer burn and allow them to last for up to 3 months in the freezer . What I like to do is write the name of the recipe on the tin foil followed by the date so that I know which ones to eat first .

GF DFSERVES: 8 | PREP TIME: 15 MIN | COOK TIME: 25 MIN

Week 1 6#healthyglowguide HEALTHY GLOW GUIDE

� 1/2 large avocado, mashed

� 4 .5oz can yellowfin tuna, drained

� 1/2 cup black beans (salt free or low sodium, preferred)

� 1/4 cup chopped cilantro � 10 grape tomatoes,

halved � juice from 1/2 lemon

(a lime will also work)

Directions In a large bowl, mash avocado . Fold in tuna then add in the following: cilantro, tomato halves, lime/lemon juice, salt and pepper . Mix to combine .

Toast bread and spoon tuna salad on top . Garnish with extra cilantro and goat cheese . Enjoy! Makes 2 open faced sandwiches .

NotesServe the salad however you like: on your favorite whole grain or gluten free toast, crackers, in lettuce wraps, or just eat as is!

black bean AVOCADO TUNA SANDWICHES

� 1/4 teaspoon salt � Freshly ground black

pepper, to taste � 2 slices sprouted, gluten

free or whole grain bread (can also use lettuce wraps)

� 2 tablespoons goat cheese crumbles

Ingredients

Week 1 7 HEALTHY GLOW GUIDE

GFSERVES: 2 | PREP TIME: 5 MIN | COOK TIME: 5 MIN

� 1 cup shredded zucchini (from 1 medium zucchini)

� 1/2 cup mashed banana (from 1 medium banana)

� 3/4 cup cashew butter � 1/4 cup pure maple syrup

Directions Preheat oven to 350 degrees F . Line a muffin tin with 10 muffin liners . You’re only making 10 muffins, so leave two liners out .

Squeeze shredded zucchini of excess moisture with a paper towel . In a large bowl, add zucchini, banana, cashew butter, maple syrup, eggs and vanilla . Mix until smooth and well combined .

Next add the dry ingredients to the wet ingredients: coconut flour, baking soda and salt . Mix until combined .

Divide batter evenly between 10 muffin cups . Bake for 22-27 minute or until toothpick comes out clean and the tops of the muffins are just slightly golden brown . Makes 10 muffins .

grain-freeZUCCHINIBANANA MUFFINS

� 2 eggs � 1 teaspoon vanilla extract � 1/2 cup coconut flour � 1 teaspoon baking soda � 1/4 teaspoon salt

Ingredients

Notes*Feel free to use a different nut butter such as: almond or peanut . Sunflower will also work, but your muffins may turn green; sunflower seeds contain chlorophyll which reacts with the baking soda/powder in recipes when heated and then once cooled, can turn green .

Muffins are freezer friendly . If you want to freeze them, simply wait until muffins are completely cool, then store in an airtight container or freezer safe plastic baggie .

If you’d like feel free to add blueberries or chocolate chips to these muffins!



� 2 teaspoons olive oil � 1 yellow onion, chopped � 3 garlic cloves, minced � 1 medium red bell

pepper, chopped � 1 pound extra lean

ground turkey or chicken (99%)

� 4 tablespoons chili powder

� 2 teaspoons ground cumin

� 1 teaspoon dried oregano

Directions Place oil in a large pot and place over medium high heat . Add in onion, garlic and red pepper and saute for 5-7 minutes, stirring frequently . Next add in ground turkey and break up the meat; cooking until no longer pink . Next add in chili powder, cumin, oregano, cayenne pepper and salt; stir for about 20 seconds .

Next add in tomatoes, chicken broth, kidney beans and corn . Bring to a boil, then reduce heat and simmer for 30-45 minutes or until chili thickens and flavors come together . Taste and adjust seasonings and salt as necessary . Garnish with anything you’d like .

Makes 6 servings, about 1 1/2 cups each .

NotesTo make this recipe in the slow cooker: Reduce the chicken broth to 1/2 cup and brown the turkey and onions before adding to the slow cooker . This is an awesome tailgating or football party recipe!

The Best HEALTHY TURKEY CHILI

� 1/4 teaspoon cayenne pepper

� 1/2 teaspoon salt, plus more to taste

� 1 (28-ounce) can diced tomatoes

� 1 1/4 cups chicken broth � 2 (15 oz) cans dark red

kidney beans, rinsed and drained

� 1 (15 oz) can sweet corn, rinsed and drained

Ingredients


SERVES: 6 | PREP TIME: 10 MIN | COOK TIME: 45 MIN GF DF

� 1 medium banana � 1 tablespoon nut butter (any

kind will work!) � optional toppings: chopped

nuts, chia seeds, shredded coconut

Directions Peel banana and then spread on 1 tablespoon of nut butter .

Sprinkle on optional toppings and press them lightly into the nut butter to ensure they will stick .

Using a sharp knife, evenly slice banana into "sushi" pieces .

Enjoy right away or transfer onto a baking sheet and freeze for later!

BANANA SUSHI

Ingredients



� 1/4 cup plain nonfat Greek yogurt (or use vanilla!)

� 1/2 cup unsweetened vanilla almond milk

� 1/4 cup pumpkin puree � 1 tablespoon pure maple

syrup � 1/2 teaspoon vanilla

extract

Directions In a medium bowl, mix together Greek yogurt, almond milk, pumpkin puree, vanilla and maple syrup until well combined . Stir in oats, chia seeds and spices . Pour into a glass jar or container and place in fridge for 4 hours or overnight . Makes 1 serving of pumpkin overnight oats .

NotesTop with your favorite chopped nuts or nut butter for healthy fats .

Pumpkin OVERNIGHT OATS

� 1/2 cup old fashioned oats, gluten free if desired

� 2 teaspoons chia seeds � 1/4 teaspoon cinnamon � 1/8 teaspoon nutmeg � 1/8 teaspoon ground

ginger

Ingredients


SERVES: 1 | PREP TIME: 5 MIN | COOK TIME: 0 MIN GF

� 2 cups nonfat plain Greek yogurt � 1/2 cup pumpkin puree � 1 teaspoon pumpkin pie spice � 2 tablespoons maple syrup

Directions Mix all ingredients together and enjoy!

Notes

If you want to make your own pumpkin pie spice, simply mix together 3/4 teaspoon cinnamon, 1/4 teaspoon nutmeg, 1/4 teaspoon ginger and a pinch of allspice .

PUMPKIN YOGURT DIP

Ingredients



For the soup � 16 oz chicken breasts � 4 cups kale, deboned � 1 28 oz . can crushed

tomatoes � 1 15 oz . can black beans � 1 15 oz . can sweet corn � 1 4 .5 oz . can green chiles � 1/4 cup lime juice � 2 tablespoons minced

garlic � 2 tablespoon chili

powder � 1 teaspoon cumin

powder � 1 teaspoon paprika

Directions For the soupPlace all ingredients (minus the Greek yogurt) in your crock-pot . Turn to high and let cook for 3-4 hours* . Once your chicken is cooked all the way through, remove and shred . Then, place back in crock-pot . Add Greek yogurt and mix until combined .

For the spicy tortilla stripsPreheat oven to 400ºF. Then, thinly slice tortillas to create your strips . Toss in olive oil and then sprinkle on spices and toss again. Bake tortilla strips at 400ºF for 5 minutes. Toss and then put back in for 5-10 more minutes until golden brown .

Notes*Alternatively, cook on low for 8 hours .

*For a lower sodium count- use low sodium chicken broth

CROCK-POT CREAMY CHICKEN TORTILLA SOUP

� 2 teaspoons garlic powder

� 2-3 tablespoons hot sauce of choice (depending on how hot you like it)

� 6 cups chicken broth � 1/4 cup nonfat Greek

yogurt

For the spicy tortilla strips � 8 small corn tortillas � 1-2 tablespoons olive oil � 1 teaspoon garlic powder � 1/2 teaspoon chili

powder � salt and pepper, to taste

Ingredients


SERVES: 8 | PREP TIME: 10 MIN | COOK TIME: 4 HRS GF

� 1/3 cup creamy natural peanut butter

� 1/2 tablespoon honey � 2 tablespoons reduced sodium

soy sauce (gluten free, if desired)

Directions Add peanut butter, honey, soy sauce, garlic, hot sauce and almond milk to the slow cooker and whisk until sauce is well combined . Add chicken and red pepper slices to slow cooker and spoon sauce over the chicken . Cover and cook on low for 6 hours or high for 2-3 hours . Once done cooking, remove chicken with a slotted spoon, shred with two forks, then return to the slower cooker; stir to combine the shredded chicken with the sauce .

About 30 minutes before you are ready to serve the chicken, make the rice: Place a medium pot over medium heat and add in coconut oil and purple sticky rice . Toast rice with the coconut oil for 5 minutes; stirring frequently to toast the rice and infused the

Slow Cooker THAI PEANUT CHICKEN WITH RICE

� 2 cloves garlic, minced � 1 tablespoon sriracha or chili

paste � 1 cup unsweetened almond

milk � 1 pound boneless skinless

chicken breasts

� 1 red bell pepper, thinly sliced � 1 cup thai sticky purple rice

(can sub black or brown rice) � 2 teaspoons coconut oil � Cilantro and chopped peanuts

for garnish

Ingredients

coconut oil flavor in . After 5 minutes add in water and bring mixture to a boil, then cover, reduce heat to low and simmer for 25 minutes . (If you are not using thai purple sticky rice, then cooking time may vary . For instance, brown rice takes about 45 minutes .) After rice is done cooking, remove heat, then re-cover and let stand for 5 more minutes . Once done, season with a little salt to taste .

To make the bowls, evenly distribute rice and chicken on top . Add hot sauce, peanuts and cilantro on top, if desired . If you are making for meal prep, simply divide into 4 containers (leave off toppings until ready to eat) . This recipe can also be doubled if you are making for a crowd . Makes 4 servings .


GF DFSERVES: 4 | PREP TIME: 10 MIN | COOK TIME: 3 HRS

Wet � 1 cup creamy cashew

butter, unsalted (if you’re using salted, omit additional salt from recipe)

� 2 eggs, large � 1 tablespoon maple

syrup � 1 teaspoon pure vanilla

extract

Directions First, preheat your oven to 350 F and spray a 9x9 inch cake pan with coconut oil cooking spray .

Place wet ingredients in a large bowl and mix until combined . Then, add dry ingredients to wet and mix until combined . Your batter should have a cookie dough consistency (it should be thick!) .

Transfer dough into a 9x9-inch pan and use your fingers or a spatula to evenly spread out onto the pan . If you notice that there is a lot of oil on the top of your dough, this is normal! Simply use a piece of paper towel to blot as much of it off it as possible .

Bake at 350ºF for 14-16 minutes (less for gooier brownies).

Let cool for at least 30 minutes before cutting .

NotesFeel free to use any nut butter instead of cashew butter .

Flourless CASHEW BUTTER BROWNIES

Dry � 2/3 cup coconut sugar � 1/3 cup cocoa powder � 2 tablespoons coconut

flour � 1/2 teaspoon baking

soda � 1/2 teaspoon baking

powder

Ingredients



For the Roasted Cauliflower � 1 head cauliflower � 2 tablespoons olive oil � 1 tablespoon garlic powder � 1 teaspoon chili powder � 1 teaspoon cumin � salt and pepper, to taste

Directions Preheat oven to 400 F and rub a baking sheet with olive oil . Prep cauliflower by cutting the head into fourths . Then, slice into chip-like thin pieces . Place on pan .

Drizzle cauliflower with a generous amount of olive oil and then season with garlic powder, chili powder, cumin, salt, and pepper .

Bake for 25 minutes .

Remove cauliflower and then flip . Add cheddar cheese, rotisserie chicken, pinto beans, red onion, jalapeno, and fresh cilantro .

Bake again for 5-10 minutes .

Serve with fresh pico de gallo and special sauce!

ONE PAN CAULIFLOWER NACHOS

For the Toppings � 1/2 cup cheddar cheese � 1/2 cup rotisserie chicken (or 8

oz cooked chicken breast) � 1/2 cup cooked pinto beans (or

black beans) � 1/4 cup red onion, finely diced

� 1 jalapeno, sliced � fresh cilantro, to taste � pico de gallo � special sauce: (1/2 cup plain

Greek yogurt + 2 tablespoons hot sauce of choice)

Ingredients



Dry � 2/3 cups old fashioned

oats (gluten free, if desired)

� 2 tablespoons chia seeds � 3 tablespoons dried

cranberries � 3 tablespoons

unsweetened dried coconut

Directions Place all ingredients in a large bowl and mix . Let sit in the fridge overnight or for at least 2 hours .

CRANBERRY PECAN OVERNIGHT OATS

� 3 tablespoons dried pecans

Wet � 1/2 cup nonfat vanilla

Greek yogurt � 3/4 cup unsweetened

almond milk

Ingredients



For the Brussels Sprouts � 1 pound brussels sprouts,

halved � 2-3 tablespoons olive oil � 1 tablespoon minced garlic � 2 tablespoons aged balsamic

vinegar � 1/2 teaspoon sea salt

Directions For the Brussels SproutsPreheat oven to 375 F .

Prep Brussels sprouts by washing and patting dry . Slice off the end and then slice in half . Place on a large baking sheet .

Drizzle with a generous amount of olive oil and sprinkle on minced garlic, balsamic vinegar, and sea salt .

Using your hands, toss brussels to make sure that everything is evenly coated and spiced .

Place in oven for 23-27 minutes .

For the Caramelized OnionsHeat 3 tablespoons of olive oil in a large frying pan over low/medium heat .

Add sliced red onion to the pan . Let cook for 6-8 minutes (stirring occasionally) over low/medium heat until onions are translucent .

Season with salt to taste and set aside .

Roasted BRUSSELS SPROUT POLENTA BOWL

For the Caramelized Onions � 1 large red onion, finely sliced � 3 tablespoons of olive oil � salt, to taste

For the Kale � 4 cups kale, deboned and

packed � 3 tablespoons olive oil

� 1/2 tablespoon garlic powder � salt and pepper, to taste

For the Polenta � 1 18oz . tube of polenta � 1-2 cups vegetable broth

Toppings � Micro greens � harissa sauce

Ingredients

For the KaleIn the same frying pan as the onions, heat 3 tablespoons of olive oil . Add kale .

Season with garlic powder and salt and sauté for 2 minutes . Just long enough to wilt the kale, before it gets soggy . Set aside .

For the PolentaOpen one tube of polenta, cut it into chunks, and place into a medium pot . Turn to medium/high heat .

Add 1/2 cup of chicken broth at a time to the polenta and mix continuously until creamy (about 1-2 cups in total, depending on how creamy you like your polenta) . Once creamy, remove from heat and set aside .



Salad � 1 bag baby kale (about

6-8 cups) � 1 granny smith apple,

chopped � 1/2 cup seedless red

grapes, halved � 1/4 cup dried cranberries � 1/4 cup crumbled goat

cheese � 1/2 medium ripe

avocado, diced or sliced � 2 leftover grilled chicken

breasts (about 8 oz), diced into cubes

� 1/4 cup walnuts halves (1 oz)

Directions Preheat oven to 350 degrees F . Spread walnuts on baking sheet and toast in oven for 8 minutes until fragrant and golden . Remove from oven, allow to cool, then chop into small pieces .

In a small bowl, whisk olive oil, balsamic vinegar, garlic and dijon mustard together until smooth and well combined . Season with salt and pepper to taste . Set aside .

In a large bowl, toss kale, apples, grapes, and cranberries together . Pour dressing over the fruit and lettuce and toss again to combine . Top salad with goat cheese, avocado, chicken and toasted walnuts . Serve immediately .

Chicken Kale WALDORF SALAD WITH AVOCADO & GOAT CHEESE

Dressing � 2 tablespoon extra virgin

olive oil � 2 tablespoons balsamic

vinegar � 1 garlic clove, minced � 1 teaspoon dijon

mustard � Salt and pepper, to taste

Ingredients



� 2 medium sweet potatoes, washed

� 2 tablespoons natural almond butter (can sub any nut butter)

� 1 banana, sliced � 2 teaspoons chia seeds � Cinnamon � Sea salt

Directions Preheat oven to 375 degrees F . Line a medium baking sheet with parchment paper or foil .

Use a fork to poke several holes in the sweet potatoes, then place on prepared baking sheet and roast sweet potatoes for 45 minutes-1 hour or until fork tender . Remove from oven and allow to cool for 5-10 minutes .

Once ready to eat, split the warm sweet potatoes open with a knife and sprinkle with a tiny bit of sea salt . Next drizzle 1 tablespoon of almond butter, 1 teaspoon of chia along with banana slices and finally a sprinkle of cinnamon in each sweet potato . Serve immediately .

NOTESFor more protein (and if you aren’t paleo/vegan): Add 1/2 cup of Greek yogurt on top of the potatoes!

Breakfast STUFFED BAKED SWEET POTATOES

Ingredients



� 2 - 6 oz wild salmon filets (12 oz total)

� 1 tablespoon pure maple syrup

� 1 tablespoon reduced sodium soy sauce (gluten free, if desired)

Directions Preheat oven to 350 degrees F . Line a small baking sheet with parchment paper to prevent the glaze from burning . Place salmon filets 2 inches apart on parchment paper .

In a small bowl, whisk together maple syrup, soy sauce, dijon mustard, chili powder, cayenne pepper and garlic . Pour or generously brush the glaze over the salmon, reserving 2 tablespoons for glazing once salmon is done . Bake for 15-20 minutes or until salmon is done and flakes with a fork . For every inch of salmon filet thickness, you’ll need to bake for 15 minutes . Usually 18 minutes is perfect for me .

Once salmon is done baking, remove from oven and pour remaining glaze on top . Enjoy! Serves 2 .

Spicy MAPLEGLAZED SALMON

� 1 teaspoon dijon mustard

� 1 teaspoon chili powder � 1/4 teaspoon cayenne

pepper � 1 garlic clove, minced

Ingredients



RecipesWeek 2

Dry � 1 cup old fashioned oats

(gluten free, if desired) � 1/2 cup raw walnuts,

chopped � 1/2 cup pepitas � 1/4 cup dried cranberries

(or cherries)

Directions First, preheat oven to 350ºF. Then, line a baking sheet with parchment paper .

In a large bowl, mix together all ingredients . Make sure all the dry ingredients are evenly coated with the wet .

Bake at 350 F for 25-30 minutes, stirring every 10 minutes . Granola should be golden brown when done .

Let cool . Store in an airtight container for about a week .

Maple WALNUT GRANOLA

� 1 tablespoon flaxseed meal

� 1/2 teaspoon ground cinnamon

Wet � 2 tablespoons coconut

oil, melted � 2 tablespoons maple

syrup

Ingredients

Week 2 HEALTHY GLOW GUIDE 23


For the salad: � 2 medium sweet potatoes,

diced into cubes � 1 tablespoon olive oil � 1 teaspoon maple syrup � 2 cloves garlic, minced � 1/4 teaspoon salt � 1 large bunch of Tuscan kale,

stemmed and very finely chopped (about 6 cups chopped kale)

Directions Preheat oven to 375 degrees F . Place cubed sweet potatoes on baking sheet, drizzle 1 teaspoon olive oil and maple syrup over the top then add garlic and salt . Toss to evenly coat the sweet potatoes with oil and spices . Spread sweet potato cubes evenly around pan and roast for 35-45 minutes, stirring halfway through, until sweet potatoes are fork tender .

While the sweet potatoes are cooking, chop your kale if you haven’t already and add it to a large bowl . Next prepare your dressing: In a small bowl add the following: olive oil, orange juice, apple cider vinegar, dijon mustard and maple syrup; whisk until smooth . Pour dressing all over the chopped kale and use your (clean) hands to gently massage the dressing into the kale for a few minutes . This helps remove any bitterness from the kale and adds flavor the the leafy green .

Roasted Sweet POTATO KALE SALAD WITH DRIED CHERRIES, FETA & PUMPKIN SEEDS

For the dressing: � 2 tablespoons olive oil � 1 tablespoon fresh orange juice

or lemon juice � 1 tablespoon apple cider

vinegar � 1 teaspoon dijon mustard � 1 teaspoon maple syrup � Freshly ground salt and

pepper, to taste

For the topping: � 1/4 cup pepitas (pumpkin

seeds) � 1/4 cup feta cheese crumbles � 1/3 cup dried cherries � 1/2 cup roasted chickpeas

(can also use fresh)

Ingredients

Once sweet potato cubes are done cooking, add it to the kale .

Pour into 4 salad bowls, or 1 large bowl for sharing . Before you serve the salad, top with pumpkin seeds, feta and roasted crunchy chickpeas . (Tip: Don’t add the cheese or pumpkin seeds until you are ready to eat; you want them crunchy not soggy .)

NoteTo make this a full meal: Add 8 oz grilled chicken (or protein of choice!) . If you’re really hungry and want to skip the meat, just divide the salad into two portions instead of four .

Week 2 #healthyglowguide HEALTHY GLOW GUIDE 24

GFSERVES: 4 | PREP TIME: | COOK TIME:

� 1/2 cup old fashioned rolled oats (gluten free, if desired)

� 1/2 cup uncooked quinoa � 1/4 cup raw sunflower

seeds � 1/4 cup raw pumpkin

seeds � 1/2 cup organic or

homemade sunflower butter

� 1/3 cup honey (or coconut palm syrup if vegan)

Directions Preheat oven to 325 degrees F . Add oats, quinoa, sunflower seeds and pumpkin seeds to a large baking sheet and spread around evenly . Once oven is preheated, toast the oats and quinoa for 8-10 minutes . Once done toasting, pour oats and quinoa into a medium bowl and set aside .

While quinoa and oats are toasting, add sunflower butter, honey, vanilla, cinnamon and sea salt to medium saucepan over low heat . Stir every so often until the mixture is smooth and creamy . Remove from heat and allow to cool for a few minutes, then add to the bowl with the oats and quinoa . Stir well to incorporate . Fold in flaxseed meal, dried figs and chia seeds .

Line an 8x4 or 9x5 inch loaf pan with parchment paper; pour mixture in and spread out evenly, then press mixture down in the pan very firmly .

Next melt chocolate chips for 20 seconds in the microwave or over low heat in a saucepan on the stove top . Drizzle over bars . Place pan in freezer for 30 minutes or until mixture has hardened . Remove bars from pan and cut into 10 bars . Store bars in the fridge . Enjoy!

NotesIf you’re not allergic to nuts, feel free to also sub out the seeds for any kind of nut you desire . Same goes with the nut butter!

Instead of dried figs, try another dried fruits such as cranberries or blueberries .

You can skip the chocolate drizzle if you want, but who doesn’t love a little dark chocolate? Seriously .

Quinoa, Dark CHOCOLATE & DRIED FIG GRANOLA BARS

� 1 teaspoon vanilla extract

� 1/2 teaspoon cinnamon � 1/4 teaspoon sea salt � 1/4 cup flaxseed meal � 1 tablespoon chia seeds � 1/2 cup black mission

dried figs, coarsely chopped

� 1 tablespoon dark chocolate chips (vegan, if desired)

Ingredients



� 1 1/2 cups uncooked quinoa � 1 medium sweet potato, peeled

and diced (2 cups) � 1 medium red pepper, sliced � 1 medium green pepper, sliced � 1/2 red onion, sliced (1/2 cup) � 1 cup frozen peas � 15 leaves of fresh basil

Directions Preheat oven to 375 F and spray your casserole dish with coconut oil cooking spray (be generous!) .

Next, prep veggies by peeling and dicing the sweet potatoes and slicing the peppers and onions . Sprinkle all veggies (including frozen peas) in the casserole dish .

Next, add basil and truRoots Whole Grain Sprouted Quinoa into the casserole dish . Set aside .

Mix all ingredients for the sauce in a medium sized bowl . Mix well .

SWEET POTATO GREEN CURRY QUINOA CASSEROLE

For the Sauce � 2 (15 oz) cans full fat coconut

milk � 1 cup vegetable broth � 5 tablespoons green curry

paste � 1 teaspoon garlic powder � 1 teaspoon chili powder

� 1 teaspoon turmeric � 1 teaspoon dried basil � 2-3 teaspoons green dragon

sauce/sriracha (depending on how spicy you like it)

� 1/4 teaspoon salt

Ingredients

Add sauce mixture to the casserole dish and use a large spoon to mix all ingredients together, making sure everything is (mostly) covered .

Cover with tin foil and bake for 30 minutes . Then, remove and stir . It will still be a little soupy, but don’t worry this is how it’s suppose to be! Place back in oven for 30 minutes, covered .

Remove and let cool .

Top with a squeeze of lime and enjoy .


GF DFSERVES: 6 | PREP TIME: 15 MIN | COOK TIME: 1 HR

� 1 (15 oz) can of black beans, rinsed and drained

� 2 eggs (add an additional egg if you like cakier brownies!)

� 1/2 of a large ripe avocado

� 1 tablespoon melted coconut oil

� 1/2 cup unsweetened cocoa powder plus 1 tablespoons

Directions Preheat oven to 350 degrees F . Grease a 8x8 inch baking pan .

Place all ingredients besides chocolate chips into blender or food processor . Process or puree until ingredients form a smooth batter . If the batter is WAY too thick and won’t process then add in a teaspoon or two of water . This batter needs to be very thick in order to produce fudgy brownies . Add in 1/3 cup chocolate chips and fold into batter .

Pour batter into prepared pan, sprinkle with 2 tablespoons of remaining chocolate chips . You can also fold in nuts or swirl in peanut butter . Bake for 25-35 minutes or until knife inserted in center comes out somewhat clean and top of the brownies begin to crack . Cool pan completely on wire rack then cut into 12 delicious large brownies!

NotesTo make vegan: Sub 2 flax eggs for the regular eggs .

To make brownies more cake-like: Use 3 eggs instead of 2 .

Healthy AVOCADO BLACK BEAN BROWNIES

� 1/2 teaspoon baking powder

� 1/4 teaspoon baking soda

� 1/4 teaspoon salt � 1 teaspoons pure vanilla

extract � 1/2 cup coconut sugar

(or can sub organic brown sugar)

� 1/3 cup chocolate chips of choice, plus 2 tablespoons for topping

Ingredients



� 3/4 cups nonfat Greek yogurt, plain

� 1/2 tablespoon maple syrup (or honey)

� 1 cup sliced apples (or seasonal fruit of choice)

� 1/4 cup granola (your choice) � Sprinkle of cinnamon

Directions Place Greek yogurt in a bowl and add maple syrup . Mix . Top with 1 cup of seasonal fruit and 2-3 tablespoons of your favorite granola . Option to add any other toppings you like!

Greek YOGURT BREAKFAST BOWLS

Ingredients



� 3/4 cup coconut milk (or almond milk)

� 1 cup tropical frozen fruit � 1/2 tablespoon ground

flax seed � 1 cups packed green

spinach � 3-4 medium basil leaves � 1 teaspoon lemon juice

Directions Place all ingredients in a high speed blender and mix until smooth . Top with banana slices, blueberries, chia seeds, and slivered almonds .

Detox GREEN SMOOTHIE BOWL

Ingredients



� 4 large sweet potatoes, washed � 2 tablespoons olive oil � salt and pepper, to taste � 1/2 cup cheddar cheese

Directions First, wash your sweet potatoes .

Next, drizzle olive oil evenly over each sweet potato . Make sure to coat the whole spud .

After you oil the potatoes, season with salt and pepper to taste .

Then, wrap each sweet potato in tin foil and poke holes (with a fork or knife) all around the potato . Lastly, throw them in the oven and cook them at 425ºF for 45-60 minutes .

When the potatoes are done, make sure they are cooked all the way through by poking them with a fork . If there is no resistance, they are done!

To make these southwestern, top each sweet potato with: 2 tablespoons shredded cheddar cheese, 1/3 cup black beans, 1/3 cup corn, red onion & 1/4 avocado .

southwestSTUFFED SWEET POTATOES

� 1 1/3 cup black beans � 1 1/3 cup corn � Diced red onion � 1 avocado, sliced or diced

Ingredients


GFSERVES: 4 | PREP TIME: 10 MIN | COOK TIME: 1 HR

� 1 teaspoon olive oil � 1 small sweet potato,

shredded (about 3/4 cup shredded sweet potato)

� 1 pound lean ground turkey (94%)

� 1 small white onion, finely diced

� 2 cloves garlic, minced � 1 egg, slightly beaten � 1/2 cup Italian style

panko breadcrumbs* (may use GF breadcrumbs)

Directions Preheat oven to 375 degrees F . Line large baking sheet with parchment paper .

Place a medium skillet over medium heat . Add in olive oil and sweet potato shreds; sauce for about 5 minutes . Set aside to cool for a few minutes .

In a large bowl combine turkey, onion, sweet potato shreds, garlic, egg, breadcrumbs, 2 tablespoons bbq sauce, spices, and salt and pepper . Use your hands or a large spoon to mix until well combined . I find that it’s much easier to combine the ingredients if you use your hands .

Place half of meat mixture on foil-lined pan and shape into a 10x4 inch rectangle . Top with cheddar evenly, leaving about an 1/2 inch of room on the sides . Top with the remaining meat mixture, enclosing the cheese completely and sealing the sides/edges together .

Spread half of the bbq sauce on top of the meat loaf, reserve other half for brushing on when meatloaf is finished baking .

Bake meatloaf for 50 minutes to 1 hour or until meat thermometer reads 160 degrees F . Top with remaining sauce and allow to cool for 5 minutes before cutting into 4 slices .

� 2 tablespoons low sugar bbq sauce (I like Stubb’s)

� 1 teaspoon cumin � 1/2 teaspoon cayenne

pepper (if you like heat) � 1/2 teaspoon fresh

cracked black pepper � 3/4 teaspoon salt � 2 oz sliced sharp

cheddar cheese (or 1/3 cup shredded cheddar)

For the topping: � 1/3 cup low sugar bbq

sauce

Ingredients


Cheddar-STUFFED BBQ SWEET POTATO TURKEY MEATLOAF


� 1 1/2 cups whole wheat pastry flour or white whole wheat flour

� 1 teaspoon baking soda � 1/4 teaspoon salt � 3 ripe bananas � 1/4 cup honey � 1 tablespoon vanilla

extract

Directions Preheat oven to 350 degrees F . Spray 12 cup muffin tin with nonstick cooking spray . In a medium bowl, whisk together flour, baking soda and salt .

Add bananas, honey, vanilla, oil, egg, milk and yogurt to a blender . Blend on high for 1 minute or until well combined, smooth and creamy . Add wet ingredients to dry ingredients and mix until just combined . Gently fold in chocolate chips .

Divide batter evenly into muffin tin and bake for 20-25 minutes or until tooth pick comes out clean or with just a few crumbs attached . Cool muffins for 5 minutes then remove and transfer to a wire rack to finish cooling . Muffins are best served warm and even better the next day .

NotesMuffins are freezer friendly! Simply place in ziplock bag or airtight container and freeze up to 3 months . When ready to eat, microwave for 30-45 seconds or thaw out .

Skinny BANANA CHOCOLATE CHIP MUFFINS

� 1 tablespoon olive or coconut oil

� 1 egg � 1/2 cup nonfat plain

Greek yogurt � 1 tablespoon

unsweetened almond milk

� 1/2 cup chocolate chips

Ingredients


SERVES: 12 | PREP TIME: 10 MIN | COOK TIME: 20 MIN

In the Bag � 2 cups bananas, sliced � 2 cups strawberries, hulled

(can be fresh or frozen) � 4 cups spinach � 4 teaspoons chia seeds

Directions First, line a baking sheet with parchment paper . Then, evenly spread out 2 cups of sliced bananas, 2 cups of whole strawberries . Place in the freezer for about 2 hours or until completely frozen .

Next, take 4 quart-size freezer bags and write the date and Strawberry Banana Green Smoothie on the front . Add 1 cup of frozen fruit, a handful of spinach, and a teaspoon of chia seeds to each bag . Before sealing, make sure you squeeze as much air out as possible to prevent freezer burn . Seal and place in the freezer for later use .

STRAWBERRYBANANA GREEN SMOOTHIE

For Blending � 4 scoops vanilla protein

powder (1 per smoothie) � 1/2 to 1 cup unsweetened

almond milk

Ingredients

Once you’re ready to blend, just add about º to 1 cup of unsweetened almond milk (depending on how thick you like your smoothies) and a scoop of your favorite protein powder .



� 8 chicken drumsticks (about 3 oz each), skin removed

� 1/4 cup nonfat plain Greek yogurt

� 1 tablespoon olive oil � 3 tablespoons fresh lime

juice, from 1 lime � 3 garlic cloves, minced � 2 teaspoons cumin � 1 teaspoon dried oregano � 1/2 teaspoon paprika � 1/4 teaspoon cayenne

pepper

Directions To make the marinade: In a small bowl, whisk the Greek yogurt, olive oil, lime juice and garlic together .

In a large bowl, season the chicken with the cumin, oregano, paprika, cayenne pepper, salt and sugar; use your hands to coat chicken . Pour the yogurt mixture over the top of the seasoned chicken and use a spoon to stir . Refrigerate for 1 hour .

Once ready to bake preheat the oven to 400 degrees F . Place a oven-safe rack on a large baking sheet and grease with nonstick cooking spray so that the chicken doesn’t stick to the pan . Place the drumsticks on the pan with the thicker part of the drumstick to the outside .

Bake for 40-50 minutes or until cooked through .

For the avocado lime dipping sauce:Add ingredients for the dipping sauce to a high powered blender of food processor and blend until well combined . Season with salt and pepper to taste . You can drizzle over the top of the chicken or just dip your chicken in the sauce .

Baked PERUVIAN CHICKEN DRUMSTICKS WITH AVOCADO LIME DIPPING SAUCE

� 1/2 teaspoon kosher salt � 1 teaspoon honey or

organic sugar

For the avocado lime sauce: � 1 medium ripe avocado,

peeled and seed removed

� 1/4 cup nonfat plain Greek yogurt

� 1/4 cup chopped cilantro � 1 clove garlic, minced � 2 tablespoons fresh lime

juice, from 1 lime � Salt and pepper to taste

Ingredients


SERVES: 4 | PREP TIME: 1 HR | COOK TIME: 45 MIN GF

� 2 slices of sprouted, whole grain or gluten free bread

� 2 large eggs � 2 tablespoons olive oil � 1 tablespoon thyme, optional � salt and pepper to taste

Directions Rub boths sides of the bread with olive oil .

Use a small round object (mason jar cover, round cookie cutter, the top of a glass) to cut a round circle out of the middle of each piece of bread .

Heat a large skillet over low/medium heat and add about a tablespoon of olive oil to the pan .

When the olive oil is fragrant, add the bread and circle cut outs to the pan .

Toast on the pan for for 3 to 4 minutes or until golden brown . Flip .

Egg in a FRAME

Ingredients

Crack an egg in the center of each bread square .

Cover pan for 3 to 5 minutes until a white film develops over the egg yolk, (cook time will vary on the heat of your pan and your desired runniness of the yolk) .

When your Egg in a Frame is toasted and your egg is ready, remove from heat and plate .

Sprinkle on fresh thyme and salt and pepper, to taste .



� 4 large basil leaves � 2 tablespoons sun-

dried tomato paste (can also sub hummus or avocado)

� 1 cup spinach, not packed

Directions First, spread 2 tablespoons of sun-dried tomato paste on your tortilla . Then, top it with turkey slices and cheese . Finally add on fresh spinach and basil leaves . Roll up, slice, and enjoy!

SUN-DRIED TOMATO TURKEY ROLL-UPS

� 1 slice provolone cheese, halved

� 2 slices turkey � 1 large whole wheat or

gluten free tortilla

Ingredients



� 1 ounce dairy free chocolate � 3 tablespoons cocoa powder � 2-3 tablespoons maple syrup,

depending on how sweet you like it

Directions Place all ingredients in a small sauce pan . Turn to medium/high heat and stir for 5-7 minutes, or until all of the chocolate has dissolved .

Serve with dairy-free whipped cream, chocolate shavings, and more sea salt!

HEALTHY MAPLE SEA SALT HOT CHOCOLATE

� 2 cups almond milk, unsweetened

� pinch of Himalayan sea salt

Ingredients



RecipesWeek 3

� 1 large egg � 3 large egg whites � Splash of almond milk � Salt and pepper, to taste � 4 pieces of turkey bacon

(or regular bacon) � 2 tablespoons shredded

cheddar cheese

Directions First, preheat oven to 400ºF and line a baking sheet with tin foil . Place 4 strips of turkey bacon on sheet and bake for around 15 minutes or until as crispy as you like it . Set aside .

In a small bowl, whisk together 1 egg, 3 egg whites, and a splash of almond milk .

Spray a nonstick pan with coconut oil cooking spray and heat to medium/high heat . Scramble eggs with a spatula and season with salt and pepper .

Separate the scrambled eggs onto 4 tortillas . Then, add a piece of bacon . Top with cherry tomatoes, avocado, cheese and cilantro .

turkeyBACON & EGG BREAKFAST TACOS

� 1/2 cup cherry tomatoes, halved

� 1/2 avocado, cubed � 4 white corn tortillas

(taco-sized) � Optional: cilantro for

garnish

Ingredients

Week 3 HEALTHY GLOW GUIDE 39 HEALTHY GLOW GUIDE


40

For the salad: � 1 1/2 pound butternut squash,

cubed (about 4 cups cubed) � 1 teaspoon olive oil � 3 cloves garlic, minced � 1/2 teaspoon McCormick

Ground Turmeric � 1/4 teaspoon salt

Directions Preheat oven to 350 degrees F . Place cubed butternut squash on baking sheet, drizzle 1 teaspoon olive oil over the top then add garlic, turmeric and salt . Toss to evenly coat the butternut squash with oil and spices . Spread butternut cubes evenly around pan and roast for 20-25 minutes until squash is fork tender .

While the butternut squash is cooking, chop your kale if you haven’t already and add it to a large bowl . Next prepare your dressing: In a small bowl add the following: olive oil, orange juice, apple cider vinegar, dijon mustard and honey; whisk until smooth . Pour dressing all over the chopped kale and use your (clean) hands to gently massage the dressing into the kale for a few minutes . This helps removed any bitterness from the kale and adds flavor the the leafy green .

Once butternut squash is done cooking, add it to the kale along with the pomegranate seeds; toss to combine .

Pour into 4 salad bowls, or 1 large bowl for sharing . Before you serve the salad, top with toasted almonds

kale and BUTTERNUT SQUASH SALAD WITH POMEGRANATE

� 1 large bunch of Tuscan kale, stemmed and finely chopped (about 6 cups chopped kale)

� 1/3 cup pomegranate seeds

For the dressing: � 2 tablespoons olive oil � 1 tablespoon fresh orange juice � 1 tablespoon apple cider

vinegar

� 1 teaspoon dijon mustard � 1 teaspoons honey � Freshly ground salt and

pepper, to taste � For the topping: � 1/4 cup toasted sliced almonds

(can also use a mix of pumpkin & almonds seeds)

� 1/4 cup goat cheese crumbles

Ingredients

and goat cheese crumbles . (Tip: Don’t add the goat cheese or almonds until you are ready to eat .)

NotesTO MAKE AHEAD OF TIME: Salad can be made a day ahead of time . Just top with almonds and goat cheese once ready to serve .

To make this a full meal: Add 4 oz grilled chicken (or protein of choice!) . If you’re really hungry and want to skip the meat, just divide the salad into two portions instead of four .

Not into kale? Try arugula or baby spinach!

How to toast sliced almonds: If you’re almonds aren’t already toasted, you can spread them on a small cookie sheet and bake them for 5-6 minutes at 350 degrees F .

TO MAKE VEGAN AND/OR PALEO: Simply leave off the goat cheese and use pure maple syrup instead of honey in the dressing .

Week 3 #healthyglowguide HEALTHY GLOW GUIDE#healthyglowguide HEALTHY GLOW GUIDE


� 1 1/2 cups cooked garbanzo beans

� 1/2 cup sweet potato puree, from about 1 medium sweet potato

� 2 tablespoons tahini � 2 tablespoons olive oil � 2 tablespoons sriracha

Directions Place garbanzo beans, sweet potato puree, tahini, olive oil, and sriracha in a high-speed food processor and process for about a minute, or until everything is smooth . You may need to stop a few times to scrape the side with a spatula . If things are too thick, add a tablespoon or two more of olive oil .

Next, add in spices and blend one more time to mix everything together .

Top with goat cheese and serve with fresh veggies and rice crackers .

SWEET POTATO HUMMUS

� 1/8 teaspoon sea salt � 1/8 teaspoon paprika � 1/2 teaspoon garlic

powder � 2 tablespoons fresh

thyme, chopped � 3 tablespoons fresh goat

cheese (optional)

Ingredients



42

For the Coconut Curry Shredded Chicken

� 16 oz boneless skinless chicken breast

� 1 tablespoon minced garlic � 1 15 oz . can full-fat coconut

milk � 3 tablespoons green curry

paste � 1/2 teaspoon garlic powder

Directions For the ChickenPlace chicken breast and minced garlic in a slow cooker . Turn to high and let cook on high for 2-4 hours or on low for 6-8 (depending on how strong your slow cooker is) .

Once cooked all the way through and tender, remove and shred chicken with 2 forks . Set aside .

Place the rest of the ingredients for the chicken into a large bowl and whisk until combined . Then add shredded chicken and mix again .

For the PeppersSlice 1 large green pepper and 1 large red pepper into thin slices . Then slice 1/2 a red onion .

crockpot COCONUT CURRY SHREDDED CHICKEN

� 1/8 teaspoon salt � 2 tablespoons lime juice � 1/2 teaspoon chili powder � 2 tablespoons thai basil, fresh � salt and pepper to taste

For the Peppers � 1 large green pepper, sliced � 1 large red pepper, sliced � 1/2 red onion, sliced

� 1-2 tablespoons coconut oil � salt and pepper, to taste

For the Brown Rice � 1 cup brown rice � 2 cups water

Ingredients

Heat 1-2 tablespoons of coconut oil in a large sauce pan to medium/high heat . Then, add in sliced veggies and sauté for about 5 minutes, just enough to flash fry them so they aren’t soggy . Season with salt and pepper .

For the Brown RicePlace 1 cup of brown rice and 2 cups of water in a medium pot . Turn to high and bring to a boil . Then, turn heat to low and cover . Let simmer for 20-25 minutes or until all water has evaporated .

Week 3 #healthyglowguide HEALTHY GLOW GUIDE

GF DFSERVES: 4 | PREP TIME: 10 MIN | COOK TIME: 3-4 HRS, OR 6-8 HRS

Dry � 2 tablespoons coconut

flour � 1 tablespoon cocoa

powder � 1/8 teaspoon baking

powder � 1/8 teaspoon baking

soda

Directions First, spray a coffee cup with coconut oil cooking spray and set aside .

Then, mix together all of the dry ingredients inside of the coffee cup . Set aside .

In a small bowl, whisk together maple syrup, egg white, and almond milk . Then add the wet ingredients to the dry ingredients and mix again .

Microwave on high for 1 minute and 30 seconds to 2 minutes .

chocolate COCONUT FLOUR MUG CAKE

wet � 1 tablespoon maple

syrup � 1 large egg white � 1/4 cup + 1 tablespoon

unsweetened almond milk

Ingredients



44

Wet � 1/2 medium banana, mashed � 2 tablespoons peanut butter,

creamy � 1/4 cup nonfat Greek yogurt,

plain � 3/4 cup almond milk,

unsweetened

Directions First, mash 1/2 banana in a large bowl . Then add the rest of the wet ingredients and mix until smooth .

Add in dry ingredients and mix again .

Place in the refrigerator, covered, for at least 2 hours or overnight . Serve cold .

PEANUT BUTTER BANANA OVERNIGHT OATS

� 1 tablespoon honey � 1 teaspoon vanilla extract

Dry � 1 cup old fashioned oats

(gluten free, if desired) � 1 tablespoon chia seeds � 1 teaspoon cinnamon

Ingredients

Notes**Feel free to double this recipe .

**It should stay good refrigerated for up to 3-4 days .

**Depending on how thick you like your overnight oats, you may add a splash of almond milk before serving .



For the enchilada sauce: � 1 teaspoon olive or

coconut oil � 1 white onion, finely

diced � 4 cloves of garlic,

minced � 3 tablespoons chili

powder � 2 teaspoons cumin � 1 teaspoon dried oregano � 1/4 teaspoon cayenne

pepper � 3 cups tomato sauce � 1/2 cup water � Salt, to taste

Directions Preheat oven to 400 degrees F . Line a baking sheet or large pan with foil and spray with nonstick cooking spray . Set aside .

While the oven to preheating, prepare the enchilada sauce by heating oil in a medium saucepan over medium high heat . Add in garlic and onions and sauté for 5 minutes or until onions become translucent . Add in chili powder, cumin, oregano and cayenne pepper and stir for 30 seconds to allow the spices to cook a bit . Stir in tomato sauce and water, then bring to a boil . Reduce heat to a medium low and simmer for about 20 minutes .

While enchilada sauce is cooking, place chicken breasts on prepared baking pan, season with salt and pepper and bake for 15-20 minutes or until chicken is cooked completely and is no longer pink . If your chicken breasts are on the thicker side, this may take a little longer than 20 minutes . It’s always best to test with a meat thermometer to ensure they are fully cooked . Once done cooking, shred chicken with two forks .

Reduce oven temperature to 350 degrees F .

To make the enchiladas: Prepare enchiladas by spreading º cup of enchilada sauce on the bottom of a 9x13inch baking pan . To assemble enchiladas, place 2 tablespoons of refried beans in a corn tortilla, then top with a few tablespoons of shredded chicken and about 2 tablespoons of enchilada sauce . Roll tortillas up and place seam side down in pan . Repeat with remaining tortillas . Next pour remaining enchilada sauce over the top of the tortillas and sprinkle with cheeses . Cover pan with foil and bake enchiladas for 25-30 minutes . Remove from oven and allow to cool for 5 minutes before serving . Garnish with onion, avocado, tomato and cilantro, if desired . Makes 6 servings, 2 enchiladas each .

Skinny REFRIED BEAN CHICKEN ENCHILADAS

For the enchiladas: � 1 pound boneless,

skinless chicken breast � Salt and pepper, to taste � 1 – 15 oz can refried

beans (I like to use refried black beans)

� 1/2 cup shredded colby jack cheese

� 1/2 cup shredded pepper jack cheese

� 12 yellow corn tortillas � To garnish: Onions,

avocado, tomato and cilantro

Ingredients



46

� 2/3 cup natural drippy peanut butter (just peanuts & salt)

� 1 tablespoon pure maple syrup � 1-2 tablespoons of coconut

flour � 3 .5 ounces 72% dark chocolate

bar, vegan if desired � Optional: Coarse sea salt, for

sprinkling on top

Directions In a medium bowl, mix together peanut butter, maple syrup and 1 tablespoon of coconut flour . Add another tablespoon of coconut flour if the batter is runny . The peanut butter mixture should be sticky like a wet cookie dough .

Use a cookie scoop to drop peanut butter mixture by the tablespoonful onto a parchment lined small baking sheet . Slightly flatten the top of each with your fingertips . Place baking sheet in the freezer for 20 minutes .

After 20 minutes, melt the chocolate bar in a small saucepan over very low heat, stirring frequently .

Healthy REESE’S EGGS

Ingredients

Transfer melted chocolate to a small warm bowl . Quickly use a fork to dip each peanut butter egg into chocolate . Make sure to coat evenly . Transfer back to parchment lined baking sheet and sprinkle with a little coarse sea salt if desired . Immediately place baking sheet back in freezer for 30 minutes to 1 hour . Makes 8 large peanut butter eggs . Keep in freezer until ready to eat .

NotesHow to make these paleo: Use cashew butter or almond butter, just make sure they are all natural with no added ingredients . I like making my own!


GF DFSERVES: 8 | PREP TIME: 1 HR | COOK TIME: 0 MIN

� 2 large whole wheat or gluten free tortillas

� 3 tablespoons almond butter

� 1 large banana, sliced � 1/3 cup pomegranate

seeds � coconut oil cooking

spray � dash of cinnamon

Directions First, preheat a large non-stick pan to medium/high heat . Rub with coconut oil .

Then, prep quesadillas by spreading on about 1 1/2 tablespoons of almond butter on each tortilla (make sure to leave about an inch to the side so it doesn’t ooze almond butter everywhere when you close it .

Top HALF quesadilla with sliced banana, pomegranate seeds, and cinnamon . Then, fold the tortilla in half .

Cook quesadillas for about 3 minutes on each side or until the tortilla begins to brown .

Almond butter POMEGRANATE QUESADILLAS

Ingredients



48

� 2 slices sprouted whole grain (or gluten free bread)

� 1 tablespoon natural peanut butter

� 1/2 banana, sliced � 1/2 tablespoon chia seeds � Cinnamon

Directions Toast bread, spread 1/2 tablespoon peanut butter on each slice . Top with banana slices . Sprinkle chia seeds on toast and a dash of cinnamon if desired . Enjoy!

peanut butter BANANA TOAST WITH CHIA SEEDS

Ingredients


GF DFSERVES: 1 | PREP TIME: | COOK TIME:

� 8 cups of water + 8 cups of water, divided

� 1 teaspoon Himalayan sea salt + to taste, divided

Directions First, bring 8 cups of water, 1 teaspoon of salt, and 1/4 cup of rice vinegar to a rolling boil .

Then, using a spoon, carefully place about 8 large eggs into the water . Turn the heat down slightly and let boil for 14 minutes .

While the eggs are cooking, prepare an ice water bath by placing about 8 cups of water and 2-3 cups of ice cubes in a large bowl .

Once the eggs have finished cooking, remove with a spoon and place directly into ice bath .

Let eggs cool for about 15 to 20 minutes . Transfer back into egg carton and using a Sharpie, write HB on each egg so that you know they have been hard-boiled .

To peel eggs, lightly crack on counter top and remove shell . It should remove rather effortlessly . Drizzle eggs with rice vinegar and a sprinkle on more sea salt, to taste .

NotesEggs will stay good for up to 7 days in the refrigerator (keep them in the shell!) .

SEA SALT AND VINEGAR HARD BOILED EGGS

� 1/2 cup rice vinegar, divided

� 8 eggs, large

Ingredients



50

For the Carnitas � 1 pound pork loin (option to

use chicken breast instead) � 1 tablespoon minced garlic � 1 tablespoons orange juice � 1/3 cup lime juice � 3 teaspoon cumin � 2 teaspoons smoked paprika � salt and pepper, to taste � 1/4 cup green chiles

Directions For the CarnitasPlace pork loin and minced garlic into your crock-pot and turn to high . Cook for 2 hours . (Alternatively, turn to low and slow cook for 6-8 hours) . Remove pork loin and shred with 2 forks . Place shredded pork into a large bowl and add in the rest of the carnitas ingredients and mix .

For the Street CornMix together all ingredients in a medium size bowl .

For the Cilantro Lime Brown RiceIn a medium sized pot, on medium/high heat, bring 2 cups of brown rice and 4 cups of water to a rolling boil . Then, reduce heat to low and cover for about 35 minutes or until all of the water is evaporated .

MEAL PREP CARNITAS BURRITO BOWLS

For the Street Corn � 1 can yellow sweet corn � 2 tablespoons lime juice � 1/2 tablespoon apple cider

vinegar � 2 tablespoons chopped

cilantro � 1/3 cup red onion, finely

chopped � 1/3 cup cojita cheese,

crumbled � 1/2 teaspoon paprika � salt and pepper, to taste

Cilantro Lime Brown Rice � 2 cups brown rice, uncooked � 4 cups water � 1 lime � 1/2 cup fresh cilantro, chopped � 1 teaspoon sea salt � 1 teaspoon garlic, minced

Other Ingredients � Black beans � 4-8 cups Romaine � Lime wedges

Ingredients

Transfer brown rice to a medium sized bowl and let cool in the fridge for about 30 minutes .

Once the rice has cooled a little bit, cut a lime in half and squeeze lime juice onto rice . Do this with both sides of the lime and mix .

Then, chop fresh cilantro . Add about 1/2 cup of chopped cilantro to your rice .

Next, add in 1 teaspoon of minced garlic and 1 teaspoon of sea salt and mix .

To Assemble BowlsPlace about 2 cups of romaine lettuce on the bottom of your bowl . Then add 1/4 of the meat (4 oz .), about 3/4 cups cilantro lime brown rice, 1/2 cup street corn, and 1/4 cup black beans .

Serve with fresh lime and more cojita!


SERVES: 4 | PREP TIME: 10 MIN | COOK TIME: 2 HR GF

� 1 medium ripe banana, mashed

� 1 1/4 cups unsweetened vanilla almond milk

� 1/2 cup nonfat vanilla Greek yogurt

Directions Add banana, Almond Breeze Almondmilk and vanilla Greek yogurt to a medium bowl and stir until well combined and creamy . Stir in oats, chia seeds and strawberries . Divide evenly into two mason jars or plastic containers, then cover and place in fridge overnight .

Once ready to serve, top each overnight oat serving with 1 tablespoon of almond butter and a few extra banana slices and/or strawberries, if desired . If you like crunch, add chia seeds .

NotesTo make dairy free: Use coconut yogurt instead of Greek yogurt .

Almond Butter STRAWBERRY BANANA OVERNIGHT OATS

� 1 cup old fashioned oats (gluten free, if desired)

� 1 tablespoons chia seeds � 10 strawberries, diced � 2 tablespoons almond

butter

Ingredients


SERVES: 2 | PREP TIME: 10 MIN | COOK TIME: 4 HRS GF

52

� 12 oz whole wheat ziti (or any pasta you like -- brown rice pasta is good)

� 3-4 cups broccoli florets (1 medium head)

� 1 tablespoon vegan butter (or reg butter if not vegan)

� 4 garlic cloves, minced

Directions Cook the pasta and broccoli in a large pot of salted water, according to directions on the package until al dente (or just slightly undercooked) . Once done, drain pasta and broccoli and set aside for a few minutes while you make the sauce .

In the same pot, melt butter over medium heat . Once butter is melted, add garlic and flour and stir until flour has browned, about one more minutes . Whisk in broth and almond milk until smooth, bring to a boil then reduce heat to medium low and simmer for 6-8 minutes until sauce thickens up . Season with salt and pepper .

30 Minute SKINNY ALFREDO ZITI

� 2 tablespoons white whole wheat (or regular whole wheat flour or all purpose gluten free flour)*

� 1/2 cup vegetarian broth � 1 cup unsweetened almond

milk � 1/2- 3/4 teaspoon salt

� Black pepper to taste � 3/4 cup grated parmesan

Optional: � 2 tablespoons nutritional yeast

To garnish: � extra parmesan, chopped

parsley, red pepper flakes, if desired

Ingredients

Once mixture thickens, reduce heat to low and whisk in parmesan cheese . Taste and adjust seasonings as necessary (more salt or pepper or whatever spices you like!) . Gently stir in the pasta and broccoli . Serve immediately . Makes 4 servings .

Garnish with extra parmesan and parsley . Enjoy!

If you’re not vegetarian, feel free to add in 1 or 2 cups of cubed or shredded cooked chicken breast!



� 1 cup whole wheat pastry flour (or white whole wheat flour)

� 2 teaspoon baking powder

� 1 teaspoon cinnamon � 1/8 teaspoon nutmeg � 1/4 teaspoon salt

Directions In a large bowl, whisk together flour, baking powder, cinnamon, nutmeg and salt . In a separate large bowl, combine mashed banana, egg, vanilla and almond milk until smooth and well combined . Add dry ingredients to wet ingredients and mix until just combined . If the batter looks too thick add just a splash more milk .

Lightly coat a large nonstick skillet or griddle with coconut oil or butter and place over medium heat . Drop batter by 1/4 cup onto skillet and spread out a bit with a spoon . Immediately add 5-7 chocolate chips to each pancake batter . Cook until bubbles appear on top, about 2 minutes . Flip cakes and cook until golden brown on underside, 2 minutes . Wipe skillet clean and repeat with more coconut oil (or butter) and remaining batter . You may need to reduce the heat after the second batch to prevent burning . Serves 4, 2 pancakes each .

Whole Wheat BANANA BREAD PANCAKES

� 2 medium ripe bananas, mashed (about 1 cup mashed banana)

� 1 egg, slightly beaten � 1 teaspoon vanilla

extract � 1/2 cup unsweetened

almond milk � 1/4 cup chocolate chips,

dairy free if desired

Ingredients


SERVES: 4 | PREP TIME: 10 MIN | COOK TIME: 10 MIN DF

54

For the Dressing � 1/2 cup nonfat plain Greek

yogurt � 2 tablespoons rice vinegar � 1/2 cup cilantro � Juice from 1 lime � salt and pepper to taste

Directions For the dressingPlace all ingredients in a small food processor . Process until smooth .

For the saladLayer your mason jar with about 3 tablespoons of dressing from above, then a handful of spinach, 1/4 cup of tomatoes, 1/2 cup quinoa, 1/4 cup black beans, 1/4 cup corn, and 1/2 avocado, sliced!

MASON JAR TEX MEX QUINOA SALAD

� 2 tablespoons olive oil � 1 teaspoon minced garlic or 1

garlic clove � 1/2 teaspoon cumin

For the salad � 2 cups cooked quinoa (about

3/4 cup uncooked quinoa)

� 1 cup black beans � 1 cup corn � 4 big handfuls of spinach � 1 cup sliced tomatoes � 2 avocados, sliced

Ingredients



� 1/3 cup nonfat vanilla Greek yogurt

� 1 tablespoon creamy peanut butter

� 1 .5 tablespoons cocoa powder

� For serving: strawberries, banana, mini chocolate chips

Directions Place Greek yogurt, peanut butter, and cocoa powder in a small bowl . Mix until combined . Layer with fresh fruit and mini chocolate chips .

HEALTHY CHOCOLATE PEANUTBUTTER MOUSSE

Ingredients



RecipesWeek 4

57

� 3 large red peppers (or any color!)

� 1/2 lb . ground pork (or can sub lean ground turkey or chicken)

� 3 tablespoons olive oil

Directions First, preheat oven to 375ºF and spray a casserole dish or cake pan with nonstick cooking spray .

Prep peppers by slicing in half (hot dog way) and removing the seeds and innards . Rinse, dry, and set inside casserole dish .

Saute ground pork on medium/high heat for a few minutes, just to cook it about half way . Remove and place in large bowl .

Wipe grease from pan and then heat about 3 tablespoons of olive oil to medium/high heat . Add in 1/2 cup shallot, red potato, and sweet potato . Season with minced garlic, Italian seasoning, fresh thyme, salt and pepper . Saute for about 5 minutes minutes only to partially cook the potatoes . They will continue to cook in the oven! Remove and add into the same bowl as the ground pork .

BREAKFAST STUFFED PEPPERS

� 1/2 cup shallot, finely minced � 1 cup red potatoes, finely diced � 1 cup sweet potato, finely diced � salt and pepper, to taste � 1 tablespoon minced garlic

� 1 tablespoon Italian seasoning � 1 tablespoon fresh thyme � 1 tablespoon maple syrup � 6 eggs, large � 1/2 cup white cheddar cheese

Ingredients

Mix together potato mixture with the ground meat . Then, add in about a tablespoon of maple syrup .

Use a spoon to transfer mixture into peppers, filling them about º of the way. You may have a little left over depending on how big your peppers are! Crack a large egg on top of each pepper, being very careful not to puncture the yolk!

Place in oven at 375 F for around 35 minutes, depending on how running you like your yolk .

Season with salt and pepper and sprinkle on some white cheddar cheese .



For the roasted veggies: � 1 large head of broccoli,

cut into florets � 2 medium to large sweet

potatoes, diced into small cubes

� 2 cloves of garlic, minced

� 1 tablespoon toasted sesame oil (or olive oil)

� Salt and pepper � For the mango coconut

rice: � 2 teaspoons unrefined

coconut oil � 1 cup unsweetened

coconut milk or almond coconut milk (from the carton)

� 1 cup water

Directions To make the brown rice: Place a medium pot over medium high heat and add in coconut oil and brown rice . Toast rice with the coconut oil for 5 minutes; stirring frequently to toast the rice and infused the coconut oil flavor in . After 5 minutes add in water and coconut milk and bring mixture to a boil, then cover, reduce heat to low and simmer for 45 minutes . After 45 minutes, remove heat, stir with a fork and fluff rice, then recover and let stand for 10 more minutes . Once done, stir in mango and season with a little bit of salt .

While the rice is cooking, preheat oven to 375 degrees F . Line a large baking sheet with parchment paper OR generously grease with olive oil . Set aside .

Place diced sweet potatoes in a bowl and microwave for 3-4 minutes to help pre-cook them .

Place broccoli florets, sweet potato cubes minced garlic on baking sheet . Drizzle sesame oil over the top of the veggies and toss to combine . Bake for 20-30 minutes or until sweet potatoes are tender, stirring veggies & potatoes halfway through .

While the veggies roast: make the dressing by whisking together almond butter, orange juice, maple syrup, apple cider vinegar and sesame oil . Taste and adjust as you see fit .

To assemble the bowls or do meal prep: Add about 3/4 cup of rice to each bowl/container then top with roasted veggies (distribute evenly) and about 1 1/2 tablespoons of the dressing . Top with green onions, cilantro and toasted sesame seeds, if desired . Serves 4 .

Vegan SWEET POTATO BUDDHA BOWLS

� 1 cup uncooked brown rice

� 1 large ripe mango, diced

For the almond butter dressing:

� 1/4 cup natural creamy almond butter

� 3-4 tablespoons fresh orange juice, to thin

� 2 teaspoons pure maple syrup

� 1/2 teaspoon apple cider vinegar

� 1 teaspoon toasted sesame oil (or melted coconut oil or olive oil)

To garnish: � Fresh green onions,

cilantro and/or toasted sesame seeds .

Ingredients



59

� 1/2 cup natural drippy peanut butter or almond butter

� 1/4 cup coconut palm syrup (honey also works)

� 1 teaspoon vanilla extract � 1/3 cup protein powder of

choice* � 1/3 cup flaxseed meal

Directions In a large bowl, mix together peanut butter, coconut palm syrup and vanilla extract until well combined . Add in protein powder, coconut, flaxseed meal, oats, chocolate chips and chia seeds . Mix until well combined . I usually have to use my hands to mix and work with the dough . At this point you should be able to form balls that stick together . Because all peanut butter/nut butter consistencies are different and depending on what protein powder you use, you may need to add in more nut butter or sweetener to help the balls stick together .

5 minute PROTEIN PEANUT BUTTER ENERGY BITES

� 1/3 cup unsweetened shredded coconut

� 1/2 cup rolled oats (gluten free, if desired)

� 1 tablespoons mini chocolate chips (vegan, if desired)

� 1 tablespoon chia seeds

Ingredients

Form into 12 balls and place in an airtight container . Store in the fridge for up to 1 week, or the freezer for a month . Enjoy!

For the nut butter: Drippy, natural peanut butter works best in this recipe (the kind with only peanuts & salt) .

This recipe can be made nut free by using sunflower seed butter and nut free chocolate chips .



� 2 tablespoons olive oil � 1 tablespoon minced

garlic � 1/2 large white onion,

finely diced � 8 oz boneless skinless

chicken breasts � 16 oz jar salsa verde � 15 oz . can white northern

beans � 15 oz . can navy beans

Directions Place 2 tablespoons of olive oil in a large pot . Add in minced garlic and white onion . Saute for 1 minute and then add in chicken breast, quinoa, chicken broth, beans, and salsa . Bring to a boil, uncovered . Let simmer and cover for 30 minutes on low until chicken is cooked .

Shred chicken and then place back in . Add in cumin, salt, lime juice, and fresh cilantro . Mix again .

World’s EASIEST WHITE CHICKEN QUINOA CHILI

� 15 oz . can white hominy � 1 cup white quinoa,

uncooked � 32 oz . low sodium

chicken broth (4 cups) � salt, to taste � 1 tablespoon ground

cumin � 1/8 cup lime juice � 1/4 cup cilantro

Ingredients



61

� 2 .5 tablespoons white whole wheat flour (option to sub all-purpose gluten-free flour)

� 1 .5 tablespoons cocoa powder � 1/8 teaspoon baking powder � 1 egg white

Directions Place dry ingredients in a small bowl and whisk until combined . Then, add in egg white, maple syrup, coconut oil, and almond milk and mix again . Finally add chocolate chips and give it one last mix . Spray a mug with coconut oil cooking spray and then pour batter into mug . Microwave on high for 60 seconds .

Single Serve MUG CAKE

� 1 tablespoon maple syrup � 1/2 teaspoon coconut oil,

melted � 1 tablespoon almond milk � 1 teaspoon mini chocolate

chips

Ingredients



� 4 medium ripe bananas � 2 large eggs � 1 teaspoon vanilla

extract � 3/4 cup almond flour � 1/3 cup packed coconut

flour � 1/3 cup high-quality

cocoa powder

Directions Preheat oven to 350 degrees F . Spray an 8x8 inch baking pan with nonstick cooking spray and set aside .

Add bananas, eggs and vanilla to a blender and blend until smooth .

In a large bowl, whisk together almond flour, coconut flour, cocoa powder, baking soda, baking powder and salt . Gently fold in wet mixture and stir until well combined . Next stir in chocolate chunks, reserving a few tablespoons . Spread batter evenly into prepared pan and sprinkle remaining chocolate chunks on top . Bake for 18-23 minutes or until toothpick comes out clean . Once done baking, transfer pan to a wire rack to cool for 20 minutes before cutting into 12 bars .

NotesTo make vegan: Instead eggs, replace with flax eggs . Also make sure to use a vegan chocolate bar .

Feel free to substitute 1/2 cup of dark chocolate chips in place of the dark chocolate bar . I often use the Enjoy Life brand .

Double CHOCOLATE PALEO BANANA BREAD



� 1/4 teaspoon salt � 3 oz dark chocolate bar

(dairy free, if desired)

Ingredients



63

� 2 tablespoons melted coconut oil

� 1/4 cup coconut sugar � 1 medium banana, mashed � 1/2 teaspoon vanilla extract � 1/2 teaspoon almond extract � 1/4 cup flaxseed meal

Directions Preheat oven to 350 degrees F . Line a large baking sheet with parchment paper to prevent sticking .

In a large bowl, mix together melted coconut oil, coconut sugar, mashed banana, and vanilla and almond extracts until smooth and creamy . Next fold in flaxseed meal, almond meal, baking soda, cinnamon and salt and mix until a thick dough forms . Next add in oats and chia seeds and gently fold into the batter until evenly distributed . Lastly fold in blueberries, walnuts and dark chocolate if using .

Use a large cookie dough scoop or 1/4 cup to scoop dough onto prepared cookie sheet (We want these to be BIG cookies!) . Make sure you tightly pack the dough into a ball before putting it onto the sheet . Gently

Omega 3 BLUEBERRY BREAKFAST COOKIES

� 1/2 cup almond meal/flour � 1/2 teaspoon baking soda � 1/2 teaspoon cinnamon � 1/4 teaspoon salt � 1 1/4 cups rolled oats, gluten

free if desired � 1 tablespoon chia seeds

� 1/2 cup frozen or fresh blueberries

� 1/4 cup chopped walnuts

Optional: � 2oz 72% vegan dark chocolate,

coarsely chopped (or 1/3 cup vegan chocolate chips)

Ingredients

press the top of the dough down just a little to flatten the tops . Bake for 13-16 minutes until edges begin to turn slightly golden brown . Allow cookies to cool for 15 minutes before removing from pan and transferring to a wire rack to finish cooling . Makes 10 big cookies .

NotesThe nutrition information includes everything except the dark chocolate .

These cookies would be excellent even if you’re not enjoying them for breakfast . They are freezer-friendly and make a delicious snack .

Feel free to sub chopped pecans or almonds for the walnuts



Wet � 1 very ripe medium

banana � 2 eggs, large � 1/3 cup creamy peanut

butter � 1 teaspoon vanilla

extract � 2 tablespoons maple

syrup � 1/2 cup unsweetened

almond milk

Directions First, preheat oven to 375ºF and spray a medium-size baking dish or cake pan with coconut oil cooking spray . I used a 1 .5 qt . baking dish, but a 9x9 inch cake pan will also work!

In a large bowl, mash 1 very ripe banana until liquidy . Then, add in eggs, peanut butter, vanilla extract, maple syrup, and almond milk and mix until smooth .

Add rolled oats, flour, baking powder, and salt, and mix until everything is thoroughly combined .

Transfer batter into baking dish and slice a few bananas on top .

Bake at 375 F for about 30-40 minutes (it will depend on the size and depth of your baking dish) or until firm .

PEANUTBUTTER BANANA OATMEAL BAKE

Dry � 1 1/2 cups old fashioned

oats, gluten free if desired

� 1/4 cup oat flour (or any kind of flour)


� pinch of salt

Ingredients



65

� 4 cups sweet potatoes, chopped

� 4 cups kale, deboned and chopped

� 3 tablespoons olive oil, divided � 1/2 teaspoon salt

Directions First, heat a large skillet over medium/high heat and add 2 tablespoons of olive oil .

When olive oil is hot, add chopped sweet potatoes, salt, and parsley to the skillet and cover for 6-8 minutes stirring occasionally .

Then, turn the heat down to medium heat and add garlic, kale, and remaining tablespoon of olive oil to the sweet potato mixture . Let the mixture sauté for 3-4 minutes until kale has cooked down .

Warm Sweet POTATO KALE SALAD

� 1 teaspoon parsley � 1/4 red onion, sliced

Dressing � 2 tablespoons balsamic

vinegar � 1/8 teaspoon salt

Ingredients

Next, add onion and let them sauté for about 1 minute (you want the onion to remain crunchy and to keep it’s purple color) . Remove from heat .

Finally, add balsamic vinegar and remaining salt together and drizzle over the top of the salad .

Serve and enjoy .



For the sauce: � 1 – 15 oz can good quality

tomato sauce � 2 chipotle peppers in

adobo sauce � 3/4 cup nonfat plain

Greek yogurt � 2 cloves garlic, minced

or smashed � 1 1/2 tablespoons chili

powder

For the enchiladas: � 1 teaspoon olive oil � 1/2 yellow onion, diced � 1 clove garlic, minced

Directions Preheat oven to 350 degrees F . Spray 9x13 inch baking pan with nonstick cooking spray .

Make the sauce: Add tomato sauce, chipotle peppers with adobo sauce, Greek yogurt, chili powder and garlic to bowl of a food processor; process a few times until smooth . Place in the fridge to thicken it up .

Heat olive oil over medium heat in large skillet . Add garlic and diced onions and saute until garlic becomes fragrant (about 1 min) . Add cubed butternut squash, stir, and cover for about 8 minutes or until fork tender, stirring occasionally to ensure squash doesn’t burn . Add a few teaspoons of water to the pan if necessary to help the squash cook . Once squash is fork tender, transfer to large bowl and add in black beans, corn, and in 1 cup of prepared enchilada sauce; stir to combine .

To assemble enchiladas: Add 3/4 cup enchilada sauce to bottom of a 9x13 inch pan and spread around . Warm tortillas in microwave for 30 seconds so that they are easier to roll up . If you find them hard to roll, I recommend dipping each tortilla in a bit of the enchilada sauce; this will make it much easier to roll and add flavor, too! Add about 1/2 cup of the butternut squash & black bean filling to each tortilla and 1 tablespoon of cheese . Roll each tortilla up and place seam side down in baking pan . Pour remaining enchilada sauce over the top along with remaining cheese .

Bake for 25-35 minutes or until cheese is melted and the edges of tortillas begin to turn a nice golden brown . Top with extra Greek yogurt, avocado slices, cilantro, and green onions, if desired . Makes 6 servings – 2 enchiladas each .

Spicy BUTTERNUT SQUASH BLACK BEAN ENCHILADAS

� 4 cups cubed butternut squash (a little over 1 pound)

� 1 – 15 oz can black beans, rinsed and drained

� 3/4 cup fresh or frozen sweet corn

� Salt and pepper, to taste � 2 cups shredded

reduced fat Colby jack cheese, plus more if you’d like

� 12 corn tortillas � extra Greek yogurt,

cilantro, avocado, and green onions, for topping

Ingredients



� 2 medium zucchini, ends trimmed

� 1/2 cup packed fresh basil leaves

� 1/2 large ripe avocado � 2 cloves garlic � 2 tablespoons pine nuts

(or walnuts/almonds) � 1 tablespoon fresh lemon

juice (from 1 small lemon)

Directions Use a julienne peeler, mandolin or spiralizer and spiralize the zucchini into noodles . Add noodles to a large bowl .

Add basil, avocado, garlic, pine nuts and lemon juice to a food processor and pulse for 20 seconds or until pesto is chopped . Add in water and process again until completely smooth . You may need to add more water to get it to your desired consistency; I like mine a little on the thicker side . Transfer to a bowl with the zucchini noodles and toss the noodles until they are well coated . Top with tomatoes . Serve room temperature or chilled .

� 3 tablespoons water, plus more if necessary

� 1/4 cup grated parmesan cheese

� Kosher salt and freshly ground black pepper, to taste

� 1/2 cup sliced grape tomatoes

Ingredients


Avocado BASIL PESTO ZUCCHINI NOODLES


� 8 oz chicken breasts, boneless, skinless, diced into bite-sized pieces

� 1/2 medium red onion, diced

� 1 tablespoon olive oil � 1 tablespoon minced

garlic � 1 cup uncooked quinoa � 2 cups creamy tomato

soup

Directions First, preheat oven to 375 F . Then, spray a casserole dish (I used 12 x 8 inch) with nonstick cooking spray and set aside . In a large sauce pan, heat 1 tablespoon of olive oil and 1 tablespoon minced garlic . Then, add in minced onions and sauté for about 5 minutes, or until they become translucent . Next, add in diced chicken and brown for about a minute, stirring often .

Transfer mixture into casserole dish and add uncooked quinoa, creamy tomato soup, Italian seasonings, garlic powder, and salt and pepper . Mix until combined .

Bake covered at 375 F for 25 minutes . Then, remove and add the sliced tomatoes and mozzarella balls to the top . Bake for another 20-25 minutes, uncovered or until you can see the quinoa is fully cooked .

Top with basil leaves and serve immediately .

TUSCAN CHICKEN QUINOA BAKE

� 2 teaspoons Italian seasoning

� 1 teaspoon garlic powder � salt and pepper to taste � 6 small/medium sized

tomatoes, sliced into rounds

� 10 fresh basil leaves � 1/2 cup Mozzarella balls

Ingredients



69

� 2 frozen bananas, diced � 1 cup packed organic spinach

leaves � 1 cup unsweetened almond

milk � 2 scoops protein powder of

choice

Directions Place all ingredients besides cocoa nibs in a blender and blend on high until ingredients are smooth and well combined . Next, add cacao nibs to the blender and pulse a few times until they slightly break up in the smoothie . Serve immediately . Makes 2 servings .

Mint chocolate CHIP GREEN SMOOTHIE

� 10 mint leaves OR 1/4 teaspoon mint or peppermint extract

� 2 tablespoons Cacao nibs (or vegan chocolate chips)

Ingredients



RecipesWeek 5

� 1 1/2 tablespoons melted and cooled coconut oil

� 1/2 cup natural drippy peanut butter (creamy or chunky)

� 1 tablespoon pure maple syrup or honey

� 1 egg, slightly beaten � 1 1/2 cups almond milk

Directions Preheat oven to 350 degrees F . Grease a large skillet or 8x8 inch baking pan with coconut oil or generously spray with nonstick cooking spray .

In a large bowl, add in melted and cooled coconut oil, peanut butter, maple syrup, egg and almond milk . Whisk together until well combined and no large lumps of peanut butter remain . Fold in oats, baking powder, cinnamon and salt . Pour into prepared skillet/pan and make sure oatmeal is evenly spread out . Drop jam by teaspoonful onto oatmeal bake, then very gently swirl with a knife . Bake for 30-35 minutes until barely golden brown . Cut into 6 servings and enjoy with almond milk .

NotesLeftovers should be kept in the fridge for up to a week . Feel free to bake in individual muffins tins for an easy portable breakfast . Use muffin liners .

To make vegan: Use a flax or chia egg instead of a regular egg . Make sure to use maple syrup instead of honey .

Peanut butter AND JELLY OATMEAL BAKE

� 1 1/2 cups old fashioned oats, gluten free if desired


� 1/2 teaspoon cinnamon � 1/8 teaspoon salt � 1/4 cup low sugar

strawberry or raspberry jam

Ingredients



� 1 teaspoon olive or coconut oil � 1 white onion, chopped � 6 cloves of garlic, crushed � 2 teaspoons cumin � 1/2 teaspoon cinnamon � sea salt and freshly ground

black pepper, to taste

Directions Heat the oil in a medium pot over medium heat . Add the onion and garlic; cook a few minutes or until the onion becomes softened .

Next stir in cumin, cinnamon, and salt and pepper; cook for a few more minutes until spices are fragrant . Add chickpeas, tomatoes, broth, butternut squash, lentils, and saffron . Bring to a boil, then cover, reduce heat and simmer for 15-20 minutes or until butternut squash is tender and lentils are fully cooked .

Stir in lemon, red pepper flakes, cilantro, and basil . Taste and adjust seasonings as necessary . Garnish

Butternut squash,CHICKPEA & LENTIL MOROCCAN STEW

� 1 can (15 oz) chickpeas, rinsed and drained

� 1 can (28 oz) diced tomatoes � 3 cups organic vegetable broth � 1 pound butternut squash,

diced large (about 4 cups) � 1 cup green lentils, rinsed well

� 1/8 teaspoon saffron -- optional � juice of 1/2 a lemon � few dashes of red pepper

flakes, if desired � 1/3 cup chopped cilantro � a few basil leaves, chopped

Ingredients

with extra cilantro and Greek yogurt, if desired . I like serving mine with spinach . Makes 4 servings - about 2 cups each .

NotesIf you don’t have saffron, feel free to leave it out! The stew will still be delicious .

Instead of butternut squash, you can use sweet potatoes or acorn squash .



� 1 (15 ounce) can of cannellini beans, drained and rinsed

� 4 cloves of garlic � 2 tablespoons fresh

lemon juice � 1/2 teaspoon salt

Directions Combine beans, garlic, lemon juice, basil, salt and pepper in the bowl of a food processor . Pulse a couple of times until the mixture looks somewhat chopped . Add in the 3 tablespoons of olive oil while the machine is still running . Let process until the mixture is creamy .

If the mixture appears to be too thick, add in a few teaspoons of water at a time to thin it out . Otherwise, season with additional salt and pepper to your liking and drizzle the top with a tiny bit of olive oil .

white BEAN BASIL HUMMUS

� 1/2 teaspoon freshly ground black pepper

� 4-6 large basil leaves � 3 tablespoons olive oil,

plus extra for drizzling on top

� Water to thin, if necessary

Ingredients



For the Chicken Fingers � 1 pound boneless skinless

chicken breasts � 1/2 cup cup cashew or almond

meal � 1/2 cup unsweetened coconut

flakes � 2 teaspoons garlic powder

Directions First, preheat the oven to 375 F .

Prep potatoes by slicing into 1/2-inch thin wedges . Line them on half a large baking sheet . Drizzle with olive oil and season with garlic powder, rosemary, salt, and pepper . Place in oven for 10 minutes .

Prep chicken fingers by pounding chicken with a meat pounder so that it’s about 1-inch thick . You’ll want to make sure you do this so that the chicken fingers bake evenly . Next, slice chicken breasts into chicken tenders; about 3 tenders per chicken breast . Prep the coconut coating mixture by mixing together coconut flakes, cashew meal, garlic powder, salt, and pepper into a medium size bowl . Crack 2 eggs into another medium size bowl and whisk .

ONE PANCOCONUT CHICKEN AND ROSEMARY GARLIC POTATO WEDGES

� 1/4 teaspoon salt � salt and pepper, to taste � 2 eggs, large

For the Rosemary Garlic Potato Wedges

� 1 medium sweet potato � 1 medium russet potato

� 1 tablespoon olive oil � 1/2 tablespoon garlic powder � 1/2 tablespoon dried rosemary � salt and pepper, to taste

For Lee’s Special Sauce � 2 tablespoons honey � 2 tablespoons Sriracha

Ingredients

After 10 minutes, remove potatoes from the oven .

Finish prepping chicken fingers by first dipping each chicken tender into the egg wash and then into the coconut flake mixture . Make sure to coat the entire chicken tender . Place on the second half of the pan . Repeat for all tenders . Season the top of each tender with salt and pepper .

Place the pan back in the oven for about 20-25 minutes, or until chicken tenders are fully cooked . Then, turn oven to broil and broil for 1 minute to brown the chicken .

Serve with Lee’s Special Sauce .



Wet Ingredients � 1 cup creamy peanut

butter � 2 eggs, large � 1 teaspoon pure vanilla

extract � Dry Ingredients � 2/3 cup coconut sugar � 1 tablespoons coconut

flour

Directions First preheat oven to 350 F and spray a cookie sheet with coconut oil cooking spray . Set aside

Place wet ingredients in a large bowl and mix until combined . Then, add dry ingredients and mix again until you’ve formed a cookie dough .

Using a 1 tablespoon cookie scooper, scoop out dough . Then roll between your hands and lightly flatten (the cookies will not expand much) . Place on cookie sheet and then top with chocolate chips and sea salt .

Bake at 350 for 10 minutes . Let cool for at least 30 minutes .

f lourless DOUBLE CHOCOLATE PEANUT BUTTER COOKIES

� 2 tablespoons dark cocoa powder (but any kind will work!)


� sea salt, sprinkled on top � Toppings � 1/3 cup dairy-free

chocolate chips � sea salt

Ingredients



� 2 tablespoons olive oil � 1 tablespoon minced garlic � 1 large sweet potato, peeled � 1 red pepper, finely diced � 1/2 yellow onion, finely diced � 4 precooked chicken sausages

Directions Place 1 tablespoon of olive oil in a nonstick skillet and turn to medium/high heat .

Add in sweet potato, onion, red pepper, and sliced chicken sausages . Sauté for about 5-7 minutes or until onions become translucent .

Add in kale and a tablespoon more of olive oil (or more if needed) and sauté until kale has wilted and reached desired texture . Season with salt, pepper, and 2 tablespoons of balsamic vinegar .

Sweet POTATO KALE HASH

� 4 cups kale, deboned � salt and pepper, to taste (be

generous!) � 2 tablespoons balsamic

vinegar

Ingredients



� 2 cups hazelnuts, dry roasted and shelled

� 1 cup fresh medjool dates, pitted

� 3 tablespoons cocoa powder

Directions Place hazelnuts in a high-speed food processor and process on high for about a minute or until you’ve created a meal .

Add in dates, cocoa powder, vanilla extract, and salt and process on high for 1 to 2 more minutes, or until the dates have been pulverized into little pieces .

Check the consistency of the dough . Depending on the freshness of your dates, you might need to add in a teaspoon or two of water to make sure it’s soft enough to roll into balls .

Using a tablespoon cookie scooper, scoop out a heaping tablespoon of dough and roll between your palms to create a ball .

Notes:Store balls in a plastic bag or airtight container in fridge for up to a week, or freezer for up to 3 months .

HEALTHY NUTELLA SEA SALT ENERGY BALLS


� 1-2 teaspoons water* � pinch of salt

Ingredients



� 1 tablespoon olive oil � 1 pound extra lean ground

turkey (99%) � 1 medium white onion,

chopped � 1 jalapeno, seeded and finely

diced � 3 garlic cloves, minced

Directions Place olive oil in a large pot over medium high heat . Once oil is hot, add in onion, jalapenos and garlic . Stir and cook 2 minutes, then add in turkey, gently breaking up the meat and cooking until brown (about 5 minutes) . Add all of the spices to meat: chili powder, cumin, cayenne pepper, cinnamon, cloves, salt and pepper . Stir to combine and cook 30 seconds longer then transfer to a slow cooker .

Add the remaining ingredients to the slow cooker: maple syrup, diced tomatoes, chicken broth, pumpkin puree and black beans . Stir until well combined . Cover and cook for 6-7 hours on low or 2-3 hours on high .

Slow Cooker TURKEY BLACK BEAN PUMPKIN CHILI

� 2 1/2 tablespoons chili powder � 1 1/2 teaspoons cumin � 1/4 teaspoon red cayenne

pepper � 1/4 teaspoon ground cinnamon � 1/8 teaspoon ground cloves � 1 teaspoon salt, plus more to

taste � Freshly ground black pepper

� 2 tablespoons pure maple syrup (or brown sugar)

� 1 (28 oz) can diced tomatoes (preferably no salt added)

� 3/4 cup low sodium chicken broth

� 1 (15 oz) can pumpkin puree (or 1 3/4 cup fresh pumpkin puree)

� 1 (15 oz) can black beans, rinsed and drained

Ingredients

Once chili is done, distribute into bowls (or do a meal prep) and top with fixin’s such as cilantro, Greek yogurt and cheddar cheese . (It’s really, really good with a sharp cheddar!) . Makes 4 servings . Double the recipe for a crowd!

NotesRecipe can be made in under an hour on the stove top if that’s what you’re looking for . Follow directions, except cook turkey completely, then add remaining ingredients, stir, bring to a boil, then cover, reduce heat to low and simmer for 45 minutes!


GF DFSERVES: 4 | PREP TIME: 15 MIN | COOK TIME: 3 HRS

� 16 oz boneless skinless chicken breasts

� 1 tablespoon minced garlic

� 1 16 oz . jar of salsa � 1 15 oz . can of black

beans

Directions Place chicken breasts on the bottom of your crock-pot and rub with minced garlic . Cover and turn to high for 2-3 hours or until chicken is fully cooked and tender . Using two forks, shred chicken . Then, add in a jar of salsa and a can of black beans and mix . Serve in corn tortillas or taco shells with tomatoes, onion and/or avocado!

CROCKPOT CHICKEN SALSA TACOS

Ingredients


SERVES: 4 | PREP TIME: 5 MIN | COOK TIME: 2 .5 HRS GF DF

Wet � 2 medium ripe bananas,

mashed � 2 eggs, large � 1/4 cup Greek yogurt � 2 tablespoons coconut oil � 1 teaspoon vanilla extract � 1 cup unsweetened almond milk � 1/4 cup maple syrup

Directions First, preheat oven to 350 F and grease a 10 inch cast iron skillet with around 2 teaspoons of coconut oil .

Next, mash 2 bananas in a medium-size bowl until it’s smooth and become almost like a liquid . Add in the rest of the liquid ingredients and whisk until combined . Set aside .

Place all dry ingredients in a large bowl and mix . Add in liquid ingredients and combine .

Then, pour the batter into your cast iron skillet and bake for 30-35 minutes or until a tooth pick comes out clean .

BANANA BREAKFAST CAKE

Dry � 1 1/2 cups white whole wheat

flour (whole wheat pastry flour or oat flour will also work)

� 1/2 teaspoon baking powder � 1/2 teaspoon baking soda � 1/2 teaspoon cinnamon � 1/8 teaspoon salt

Ingredients


SERVES: 6 | PREP TIME: 10 MIN | COOK TIME: 30 MIN

� 3/4 cup uncooked quinoa

� 1-2 cups shredded red cabbage, depending on how much crunch you like

� 1 red bell pepper, diced � 1/2 small red onion,

diced � 1 cup shredded carrots � 1/2 cup chopped cilantro � 1/4 cup diced green

onions � 1/2 cup cashew halves or

peanuts (honey-roasted is good)

Directions To cook quinoa: Rinse quinoa with cold water in mesh strainer . In a medium saucepan, bring 1 1/2 cups of water to a boil . Add in quinoa and bring mixture to a boil . Cover, reduce heat to low and let simmer for 15 minutes or until quinoa has absorbed all of the water . Remove from heat and fluff quinoa with fork; place in large bowl and set aside to cool for about 10 minutes . You should have a little over 2 cups of quinoa .

To make dressing: Add peanut butter and honey or agave to a medium microwave safe bowl; heat in microwave for 20 seconds . Add in ginger, soy sauce, vinegar, and both sesame and olive oil and stir until mixture is smooth and creamy . If you want a thinner dressing, simply stir in a teaspoon or two of water or olive oil .

Add as much or as little dressing as you’d like to the quinoa . I always start out with a little bit of dressing and usually add more to suit my taste preferences . Alternatively you can save the dressing for later and add when you are ready to eat; however the flavors of the dressing usually soak into the salad so I love adding it to the quinoa first .

Next fold in red pepper, onion, cabbage, carrots, and cilantro into the quinoa . Garnish with cashews and green onions . Serve chilled or at room temperature with lime wedges if desired .

Thai Quinoa SALAD WITH GINGER PEANUT DRESSING

For the dressing: � 1/4 cup all natural

peanut butter � 2 teaspoons freshly

grated ginger � 3 tablespoon soy sauce,

gluten-free if desired � 1 tablespoon honey (use

agave if vegan) � 1 tablespoon red wine

vinegar � 1 teaspoon sesame oil � 1 teaspoon olive oil � Water to thin, if

necessary

Ingredients



� 2 teaspoons olive oil � 3 cups 1/2-inch-diced, peeled

butternut squash (from about a 2-lb . squash)

� salt and pepper, to season � 1 medium yellow onion, diced � 3 cloves of garlic minced

Directions Heat olive oil over medium-high heat in large oven-proof skillet . Add onions, garlic, and jalapeno and cook 2-3 minutes until onions become translucent and garlic is fragrant . Add cubed squash, cumin and chili powder and season with salt and pepper . Cook, stirring occasionally, until the squash is slightly tender, 10-13 minutes . You want the squash to be fork tender, but not so tender that it starts to fall apart and become mush .

Butternut SQUASH AND BLACK BEAN ENCHILADA SKILLET

� 1/2 jalapeno, seeded and diced � 1 teaspoon cumin � 1 teaspoon chili powder � 1 - 15 ounce can black beans,

rinsed and drained � 8 yellow corn tortillas, cut into

thick strips

� 1-15 ounce can red enchilada sauce

� 1 cup reduced-fat colby jack or mexican cheese (or whatever you prefer), divided

� cilantro for serving

Ingredients

Next add the black beans, corn tortilla pieces, and can of enchilada sauce and stir to combine . Reduce heat to medium-low and sprinkle in 1/2 cup of cheese . Stir again and simmer for a few minutes . Turn on your oven broiler to high . Sprinkle an additional 1/2 cup of cheese over the top of the enchilada mixture and place in oven under broiler for 3-5 minutes until cheese melts and tortilla edges become a tiny golden brown . Remove from heat and serve immediately . Feel free to add in cilantro . Serve with sour cream, guacamole, or hot sauce! Enjoy!



RecipesWeek 6

Dry Ingredients � 2 1/2 cups quick cooking

oats, gluten free if desired (can also use regular oats*)

� 1/2 cup ground oat flour, gluten free if desired*


� 1 teaspoon cinnamon � 2 bananas, large, sliced � 1 cup blueberries, fresh

or frozen

Directions First, preheat oven to 375 F .

Place oatmeal, oat flour, baking powder, and cinnamon in a large bowl . Mix . Then, add in all of the wet ingredients, minus the coconut oil and mix . Add melted coconut oil and mix again . Add about 3/4 cup blueberries into the mixture and leave the rest to sprinkle on top .

Spray a baking dish with coconut oil spray . Then, slice a whole banana and cover the bottom of the dish with it . On top of the banana, pour on oat mixture . Then, top with more sliced banana, blueberries, and raspberries .

Bake for 40 minutes or until it’s baked all the way through and is firm like muffin .

Notes:*To make your own quick cooking oats, just place regular oats into a food processor and pulse 4-5 times . To make your own flour, simply blend rolled oats until they resemble a fine flour .

BANANA BERRY BAKED OATMEAL

� 1/2 cup raspberries, fresh or frozen

Wet Ingredients � 2 eggs, large � 1 teaspoon vanilla

extract � 1/4 cup honey � 2 tablespoons coconut

oil, melted � 1 cup almond milk,

unsweetened

Ingredients



� 1 pound ground chicken � 1 teaspoon olive oil � 1/4 cup tomato paste � 1 teaspoon cumin � 1 teaspoon chili powder � 1/8 teaspoon sea salt � 1 tablespoon maple syrup � 1 1/2 cups sweet corn

Directions First, preheat your oven to 375 F . Then spray a baking sheet with coconut oil cooking spray and set aside .

Next, place 1 teaspoon of olive oil in a skillet and turn to medium/high heat . Add in ground chicken and sauté until cooked all the way through .

Add in tomato paste, cumin, chili powder, sea salt, maple syrup, sweet corn, red onion, minced garlic, cilantro, and lime juice and sauté for an additional 3-5 minutes or until onions have become translucent .

Take meat mixture off the heat and transfer to a large bowl . Add in cooked quinoa and mix until combined . Set aside .

MEXICANSTUFFED PEPPERS

� 1/2 cup diced red onion � 1 tablespoon minced garlic � 2 tablespoons fresh cilantro � 1/2 lime, juiced � 1 cup cooked quinoa (1/3 cup

uncooked) � 6 peppers, any color (rubbed

with Olive oil and sea salt)

� 1/3 cup shredded colby jack cheese

Cilantro Yogurt Sauce � 1/4 cup nonfat Greek yogurt � 2 tablespoon fresh cilantro � 1/2 teaspoon garlic powder � pinch of salt � 1/2 lime, juiced

Ingredients

Prep peppers by slicing their tops off and removing the insides . Rub with olive oil and season generously with sea salt .

Line peppers on baking sheet and use a spoon to fill their insides with meat/quinoa mixture . You should be able to stuff 5-6 peppers depending on their size .

Bake stuffed peppers for 20 minutes . Remove from oven and sprinkle on cheese . Place back in the oven and let cook for 10 more minutes .

In a small bowl, mix together cilantro yogurt ingredients . Top with cilantro yogurt sauce, diced red onion, and fresh cilantro .



� 1 cup uncooked quinoa � 3 large eggs � 3 large egg whites � 1 cup spinach, chopped � 2 tablespoons chopped

cilantro � 1 small red bell pepper,

diced � 1/4 cup diced red onion

Directions Place quinoa and 2 cups of water in a small pot over high heat . Bring to boil, cover, reduce heat to low and cook quinoa for 15 minutes or until all the water is absorbed . Fluff with a fork and transfer to a separate bowl to cool for 5-10 minutes .

Preheat oven to 350 degrees F . Line a 12 cup muffin pan with muffin liners and generously spray the inside of each liner with nonstick cooking spray .

In a large bowl, beat together eggs and egg whites . Fold in veggies, onion, avocado, salt and pepper and jalapeño and/or cheese (if adding) . Fold in cooled quinoa . Divide evenly among prepared muffin pan . Bake for 20-25 minutes or until egg is set and edges are barely golden brown . Cool in pan for 5-10 minutes then immediately transfer to a wire rack to finish cooling . Store in fridge tightly wrapped or in a container; these will keep for 5-7 days .

NotesIt’s important to use muffin liners in this recipe when baking as when I didn’t my mini frittatas stuck to the pan . Be sure to spray the inside of the liners with nonstick cooking spray too!

Nutrition does not include shredded cheese, but if added, each frittata will be around 15 calories more .

You can play around with the veggies! Try adding mushrooms, zucchini, sweet potatoes or even black beans .

Organic eggs with omega-3s are best for optimal nutrition .

Loaded VEGGIE AVOCADO QUINOA FRITTATAS

� 1 ripe avocado, diced � 1/4 teaspoon salt � Freshly cracked black

pepper

Optional: � 1 jalapeño, seeded and

diced � Optional: 1/2 cup

shredded cheese of your choice

Ingredients



For the chicken: � 1 pound boneless skinless

chicken thighs (or chicken breasts will also work)

� 1 cup chunky salsa � 1/2 teaspoon chipotle chili

powder

For the rice: � 2 teaspoons coconut oil � 1 cup brown rice

Directions Make the chicken: Place chicken, salsa and chipotle chili powder in a slow cooker, cover and cook on low for 6-7 hours or on high for 3-4 hours . Once done cooking, shred chicken with two forks and place back in the slow cooker until ready to serve . If you don’t have a slow cooker, refer to the notes section in the recipe for baking instructions .

To make the brown rice: Place a medium pot over medium heat and add in coconut oil and brown rice . Toast rice with the coconut oil for 5 minutes; stirring frequently to toast the rice and infused the coconut oil flavor in . After 5 minutes add in water and bring mixture to a boil, then cover, reduce heat to low and simmer for 45 minutes . After 45 minutes, remove heat, and lime juice, then recover and let stand for 10 more minutes . Once done, season with a little salt to taste .

To make the corn salsa: In a medium bowl, combine corn, red onion, cilantro and lime juice . Season with salt and pepper .

Better Than CHIPOTLE DIY BURRITO BOWLS

� 2 cups water or vegetarian broth

� 1 small lime, juiced

For the corn salsa: � 1 cup organic sweet corn � 1 small red onion, diced (or

about 1/2 cup diced red onion) � 1/4 cup fresh chopped cilantro � 1 small lime, juiced � Freshly ground salt and black

pepper, to taste

For the beans: � 1 (15 oz) can low sodium black

beans, rinsed and drained

To garnish: � 1/2 cup cup shredded colby

jack or cheddar cheese � For garnish: Extra salsa,

avocado slices (or guacamole), jalapenos if you like spice, cilantro, Greek yogurt, hot sauce, etc

Ingredients

To make the bowls, evenly distribute rice, chicken, black beans and corn salsa into bowls (or containers if meal prepping .) Garnish with cheese, cilantro, hot sauce and extra salsa, if desired . If you are planning on enjoying the meal later, do not add the avocado . Add once ready to eat .

Makes 4 servings . One for Monday-Thursday if you like .

NotesTo bake the chicken in the oven instead of the slow cooker: Place chicken in a 9x9 inch greased baking pan . Cover the top of the chicken with salsa . Bake at 400 degrees F for 20-25 minutes, depending on the size/thickness of your chicken .


GFSERVES: 4 | PREP TIME: 10 MIN | COOK TIME: 1 .5 HRS

� 1/4 cup coconut oil � 1/3 cup coconut sugar � 1 teaspoon vanilla

extract � 1 egg at room

temperature � 2/3 cup almond flour � 3 tablespoons

unsweetened cocoa powder

Directions Preheat oven to 350 degrees F . There are two ways to make these brownies, by using two small skillets or a loaf pan: Grease two 5-inch skillets generously with coconut oil OR line an 8x4 inch loaf pan with parchment paper .

Place a small saucepan over low heat, add coconut oil and coconut sugar and stir until the coconut oil is completely melted and mixture is shiny . Set aside to cool for just a few minutes, then transfer to a medium bowl and whisk in eggs and vanilla extract until smooth .

Next add in the dry ingredients: almond flour, cocoa powder, baking soda and salt; stirring until smooth . The batter will be fairly thick . Spread in prepared pan or evenly in the two skillets . Push the raspberries into the top of the brownie batter .

If you are baking them in the skillets, bake for 12-15 minutes until the edges start to pull away from the pan . If you are baking the brownies in the loaf pan, bake for 18-23 minutes until edges are set . It’s always better to underbake your brownies so they remain fudgy . After baking, transfer to a wire rack to cool before cutting and serving .

To make the chocolate drizzle: Place a small saucepan over low heat and add chocolate chips and coconut oil, stirring until completely smooth . Drizzle over brownies . Serves 8 .

NotesTo make vegan: I would suggest using only 1/2 of a flaxseed egg, so 1/2 tablespoon flaxseed meal + 1 .5 tablespoons of water, whisked together . I think it would work wonderfully and provide the same lovely consistency .

Almond FLOUR BROWNIES


� 1/4 teaspoon salt � 12 raspberries

For the drizzle: � 2 tablespoons dairy free

or vegan chocolate chips � 1/4 teaspoon coconut oil

Ingredients



For the rice: � 3/4 cup uncooked forbidden

rice (black rice)

For the salmon: � 1 pound fresh salmon � 1 tablespoon blackening

seasoning*

Directions Cook rice on the stovetop according to the directions on the package . Black rice typically takes about 45 minutes to cook and is chewy when done .

Preheat oven to 400 degrees F if you are baking the salmon (options to grill are in the notes section) . Line a large baking sheet with parchment paper and grease lightly with olive oil or nonstick cooking spray . Place salmon skin side down and sprinkle blackening seasoning on the salmon . Use your fingertips to rub the seasoning evenly all over the salmon . Bake for 15-20 minutes or until salmon easily flakes with a fork . Mine is always perfect at 18 minutes!

While the salmon and rice are cooking, make the mango guacamole . In a medium bowl, add the avocado and use a fork to mash it until it reaches the desired consistency . (If you like chunky guac, don’t mash it as much .) Add in diced red onion, jalapeno, cilantro, lime zest and juice, and mango; stir well to combine then add salt and pepper to taste . Set aside until tacos are ready to assemble .

Once salmon is done cooking, flake it with a fork and discard the skin . Add a salmon and rice to warm corn tortillas, then top each with a heaping tablespoon of guacamole . Serves 4 people, 2 tacos each .

Blackened SALMON TACOS WITH MANGO GUACAMOLE

For the mango guacamole: � 1 medium ripe avocado � 1/4 cup diced red onion � 1/2 jalapeno, seeded and

minced � 1/4 cup fresh chopped cilantro � 1 ripe mango, diced � Zest and juice of 1 small lime � Salt and pepper to taste

For the tacos: � 8 corn tortillas � To garnish: extra cilantro &

diced red onion

Ingredients

Notes*How to make DIY blackening seasoning: In a small bowl mix together the following: 1/2 teaspoon sea salt, 1 teaspoon paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/4 teaspoon cayenne pepper, 1/2 teaspoon black pepper, 1/4 teaspoon dried thyme, 1/2 teaspoon dried oregano, 1/2 teaspoon chili powder (leave out the cayenne if you don’t like spice) . Rub all over salmon and then continue following recipe instructions .



� 1 1/4 cups white whole wheat flour or whole wheat pastry flour

� 2 teaspoons baking powder

� 1/4 teaspoon salt � 1 teaspoon cinnamon � 1/4 teaspoon cardamom � 1/4 teaspoon ginger � pinch of cloves

Directions In a large bowl, whisk together flour, baking powder, salt and spices . In a medium bowl, combine almond milk, egg, coconut oil, maple syrup, vanilla, and mashed sweet potato until smooth . Add wet ingredients to dry ingredients and mix until just combined . Batter will be thick, however if it is way too thick add in a tablespoon or two of milk .

Lightly coat a large nonstick skillet or griddle with butter or cooking spray and heat over medium . Drop batter by 1/4 cup onto skillet . Cook until bubbles appear on top, about 2 minutes . Flip cakes and cook until golden brown on underside, 2 minutes . Wipe skillet clean and repeat with more melted butter and remaining batter . Makes 8 pancakes, 2 pancakes each .

Chai Spiced SWEET POTATO PANCAKES

� 1 1/4 cups unsweetened almond milk

� 1 egg, slightly beaten � 1/2 tablespoon coconut

oil � 1 tablespoon pure maple

syrup � 1 teaspoon vanilla

extract � 3/4 cup mashed, cooked

sweet potato (about 2 medium sweet potatoes)

Ingredients


SERVES: 4 | PREP TIME: 10 MIN | COOK TIME: 10 MIN DF

� 1 1/2 cups uncooked quinoa

� 2 .5 cups mushrooms, diced

� 4 cups spinach, fresh � 1 cup yellow onion, finely

diced

Marinara Mixture � 2 cups organic marinara � 2 1/2 cups vegetable

broth � 1 cup 1% cottage cheese � 1 cup ricotta cheese,

full-fat

Directions Preheat oven to 375 F and spray your casserole dish with coconut oil cooking spray (be generous!) .

Next, prep veggies by chopping the mushrooms and finely dicing the onions . Place the veggies (including the spinach) into the greased casserole dish .

Next, add quinoa into the casserole dish . Set aside .

In a medium size bowl, mix together all ingredients for the marinara mixture .

Add the marinara mixture to the casserole dish . Use a large spoon to mix all ingredients together, making sure everything is (mostly) covered .

Cover with tin foil and bake for 30 minutes . Then, remove and stir . It will still be a little soupy, but don’t worry this is how it’s supposed to be! Place back in oven for 30 minutes, covered .

Remove, add sliced tomatoes and mozzarella to the top and place it back in the oven for 2 minutes .

Remove and let cool for 10 minutes before serving . Serve with fresh basil and a glass of red wine for best results .

NAKEDSPINACH QUINOA LASAGNA CASSEROLE

� 1 tablespoon Italian seasoning

� 2 teaspoons garlic powder

� 1/8 teaspoon sea salt � 1/8 teaspoon ground

pepper

For the Top � 4 medium tomatoes,

sliced � 1 1/2 cups shredded

mozzarella

Ingredients


SERVES: 6 | PREP TIME: 10 MIN | COOK TIME: 1 HR GF

� 1 teaspoon olive oil � 1 yellow onion, diced � 1 pound lean ground chicken or

turkey (at least 93% lean) � 1 cup frozen sweet corn � 1 (15 oz) can tomato sauce � 3 cloves garlic, minced � 2 teaspoon chili powder � 1 teaspoon dried oregano � 3/4 teaspoon cumin � Freshly ground salt and pepper

Directions Preheat oven to 350 degrees F . Heat olive oil in large cast iron skillet over medium high heat,

add onions and sauté for 3-5 minutes until translucent and tender . Next, add in the ground chicken and cook for 5-7 minutes or until meat is no longer pink .

Stir in corn, tomato sauce, garlic, chili powder, oregano and cumin . Add salt and pepper to taste then reduce heat to medium-low and simmer for 10 minutes while you make the cornbread topping .

To make the cornbread topping: In a large bowl, whisk together the flour, cornmeal, baking powder and salt . Set aside . In a separate medium bowl, whisk the egg, honey, oil, applesauce and almond milk together until well combined . Add wet ingredients to the dry ingredients and mix until just combined . Fold in diced jalapeños and corn .

Remove skillet from heat . Sprinkle cheese on top of meat mixture . Pour cornmeal topping over the cheese

HoneyJALAPEÑO CORNBREAD CHICKEN TAMALE PIE

� 1/2 cup whole wheat pastry flour

� 1/2 cup yellow cornmeal � 2 teaspoons baking powder � 1/4 teaspoon salt � 1 large egg � 2 tablespoons honey � 1 tablespoon olive oil (melted

coconut oil would also be great) � 1 tablespoon unsweetened

applesauce

� 1/2 cup unsweetened almond milk

� 1 jalapeño, seeded and diced � 1/2 cup frozen sweet corn � 1/2 cup shredded Mexican

cheese blend � For garnish: Jalapeño slices,

avocado or guacamole, cilantro, Greek yogurt/sour cream, hot sauce

Ingredients

& meat mixture and spread evenly towards the edges of the skillet . Top the batter with a few slices of jalapeños . Bake for 25-28 minutes until cornbread is slightly golden brown on the edges and filling is bubbling . Serve with guacamole, cilantro, sour cream/Greek yogurt and hot sauce . Serves 6 .

NotesTo make dairy free: Leave out the cheese .

To make this recipe vegan: Instead of turkey, use 1 can of black beans . You can also use a flax egg in the cornbread topping, but may need to reduce the almond milk to 1/3 cup .

To make this recipe gluten free: Use a 1:1 gluten free all purpose flour in place of the whole wheat pastry flour .

Don’t have a skillet? No worries! Just cook everything as directed, then transfer the meat mixture to an 8 or 9 inch greased baking pan .



� 4 cups sprouted brown rice crisps

� 1/2 cup natural creamy almond butter

� 1/2 cup brown rice syrup

Directions First, spray a 9x9 inch cake pan with coconut oil cooking spray OR line with parchment paper . Set aside .

Place almond butter, brown rice syrup, vanilla extract, and salt in a large bowl and mix until combined . Add in brown rice crisps and mix until the crisps are generously coated . Finally, add in mini chocolate chips and mix .

Transfer mixture into cake pan and use a spatula to press into pan, making sure everything is compacted .

Place in freezer for at least 60 minutes . Then, use a sharp knife to cut around the edge of the pan, popping it out as a whole . Slice into 9 squares .

ALMOND butter BROWN RICE CRISPY TREATS


� 1/2 cup mini chocolate chips (dairy free, if desired)

� pinch of salt

Ingredients



Dry � 1 cup old fashioned oats, gluten

free if desired � 1/2 cup carrot, finely grated � 1 teaspoon cinnamon � 1/4 teaspoon allspice � 1 tablespoon chia seeds � 3 tablespoon rasins

Directions First, mix all dry ingredients in a large bowl .

Add in wet ingredients and mix again .

Place in the refrigerator, covered, for at least 2 hours or overnight . Serve cold .

CARROT CAKE OVERNIGHT OATS

Wet � 1 teaspoon vanilla extract � 3 tablespoons pure maple

syrup � 1 and 1/4 cup almond milk,

unsweetened

Ingredients

Notes**Feel free to double this recipe .

**It should stay good refrigerated for up to 3-4 days .

**Depending on how thick you like your overnight oats, you may add a splash of almond milk before serving .

**Nutrition facts are without the toppings



� 1/4 cup coconut flour � 1/4 teaspoon baking soda � 2 tablespoons your favorite

natural nut butter of choice � 2 eggs, slightly beaten

Directions In large bowl whisk together coconut flour and baking soda; set aside . In a separate medium bowl, beat nut butter, eggs, honey, banana and almond milk together until smooth and well combined . Add wet ingredients to flour mixture and mix together . Note: If you find that the batter is WAY too thick (almost paste like), you can add in a teaspoon or two of milk until it is smooth, but still thick .

Lightly coat a large nonstick skillet or griddle with butter or coconut oil and place over medium low heat (coconut flour is sensitive to burning so medium-low heat is best) . Drop about 3 tablespoons of the batter

coconut FLOUR PANCAKES

� 1/2 tablespoon honey or maple syrup

� 1/2 medium banana, mashed � 1/4 cup unsweetened almond

milk

Ingredients

onto the skillet; you may need to use a spoon to spread out the batter just a tiny bit . It’s important not to place more than 3 tablespoons of batter at a time; the pancakes can be hard to flip if they are too large, so smaller pancakes are best . Plus mini pancakes are adorable, duh . It’s very important to cook until bubbles appear on top and the edges are well cooked . Flip cakes and cook until golden brown on underside, 2 minutes . If you find that the pancakes are browning too quickly then you need to lower your skillet heat a bit . Wipe skillet clean and repeat with more melted butter or cooking spray and remaining batter . Makes 2 servings, 3 pancakes each .



Appendixnutrition

Disclaimer:Although we have worked to provide accurate nutritional information, all figures contained in the Nutrition Appendix should be considered estimates . Variations may arise based on products or brands available as well as the calculators being used to perform the analysis .

Calorie TotalsWeekly Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

SU

N

1,607 1,577 1,628 1,666 1,637 1,619

MO

N

1,619 1,562 1,610 1,633 1,637 1,619

TUE

1,697 1,743 1,623 1,645 1,683 1,625

WE

D

1,763 1,623 1,633 1,687 1,807 1,629

THU

R

1,685 1,660 1,640 1,637 1,587 1,577

FRI

1,646 1,849 1,610 1,541 1,615 1,597

SA

T

1,719 1,648 1,760 1,635 1,745 1,738


Disclaimer:The calorie totals listed here represent our meal plans as written, including any add-ons, toppings, garnishes or serving suggestions provided.

We designed our meal plans to deliver an average of 1600-1800 wholesome, nutrient dense calories per day knowing that we are serving a wide range of needs . If you are using the nutrition information be sure you have assessed your individual calorie needs based on important factors like your age, gender, height/weight and activity level using a reputable online calculator . If you require more or less calories than the meal plans as written, you can easily add snacks or adjust the size of your portions .

Make Ahead Black Bean Breakfast Burritos � Serving size: 1 burrito � Calories: 441 � Fat: 15g � Carbohydrates: 60g � Sugar: 7g � Fiber: 8g � Protein: 16g

Black Bean Avocado Tuna Sandwiches � Serving size: 1/2 of recipe

(without bread) � Calories: 250 � Fat: 12 .9g � Carbohydrates: 19 .6g � Sugar: 2 .7g � Fiber: 6g � Protein: 17g

Grain Free Zucchini Banana Muffins � Serving size: 1 muffin � Calories: 185 � Fat: 11 .1g � Carbohydrates: 17 .3g � Sugar: 7 .5g � Fiber: 2 .9g � Protein: 5 .6g

The Best Healthy Turkey Chili � Serving size: 1/6 of recipe � Calories: 336 � Fat: 3 .7g � Carbohydrates: 46 .7g � Sugar: 9 .5g � Fiber: 17 .4g � Protein: 31 .8g

Banana Sushi � Serving size: 1 serving � Calories: 202 � Fat: 8g � Carbohydrates: 32g � Sugar: 17g � Fiber: 5g � Protein: 4g

Pumpkin Overnight Oats � Serving size: 1 serving � Calories: 274 � Fat: 6 .5g � Carbohydrates: 42g � Sugar: 9 .7g � Fiber: 10 .3g � Protein: 14g

Nutrition InfoWeek 1 Pumpkin Yogurt Dip � Serving size: 1/4 recipe � Calories: 90 � Fat: 0g � Carbohydrates: 14g � Sugar: 11g � Fiber: 1g � Protein: 9g

Crock Pot Creamy Chicken Tortilla Soup � Serving size: 1/8 recipe � Calories: 304 � Fat: 5g � Carbohydrates: 35g � Sugar: 7g � Fiber: 9g � Protein: 24g

Slow Cooker Thai Peanut Chicken with Rice � Serving size: 1/4 of recipe � Calories: 450 � Fat: 17g � Carbohydrates: 44 .6g � Sugar: 5g � Fiber: 4 .7g � Protein: 33 .4g


Disclaimer:This detailed nutrition information is only for the base recipes as written in the Recipe Library . If you are following our meal plans, it does not include any of the add-ons, toppings, garnishes or serving suggestions . For example, adding chicken, avocado, serving with Greek yogurt or on a slice of bread would need to be calculated separately .

Flourless Cashew Butter Brownies � Serving size: 1/9 of recipe � Calories: 267 � Fat: 15 .6g � Carbohydrates: 29 .1g � Fiber: 4 .1g � Sugar: 17 .8g � Protein: 6 .8g

One Pan Cauliflower Nachos � Serving size: 1/2 recipe � Calories: 378 � Fat: 9g � Carbohydrates: 36g � Sugar: 11g � Fiber: 4g � Protein: 35g

Cranberry Pecan Overnight Oats � Serving size: 1/2 recipe � Calories: 336 � Fat: 20 .3g � Carbohydrates: 33 .9g � Sugar: 8 .7g � Fiber: 9 .8g � Protein: 9 .3g

Roasted Brussels Spouts Polenta Bowls � Serving size: 1/4 recipe � Calories: 409 � Fat: 28 .6g � Carbohydrates: 36 .1g � Sugar: 4 .8g � Fiber: 6 .6g � Protein: 7 .2g

Chicken Kale Waldorf Salad with Avocado & Goat Cheese � Serving size: 1/4 recipe � Calories: 308 .3 � Fat: 17 .7 g � Carbohydrates: 23 .7 g � Sugars: 13 .3 g � Fiber: 5 .2 g � Protein: 18 .4 g

Breakfast Stuffed Baked Sweet Potatoes � Serving size: 1 stuffed

sweet potato � Calories: 273 � Fat: 9 .4g � Carbohydrates: 44 .7g � Sugar: 19 .1g � Fiber: 9 .4g � Protein: 7 .7g

Nutrition InfoWeek 1 Spicy Maple Glazed Salmon � Serving size: 1 filet � Calories: 282 � Fat: 11g � Carbohydrates: 8 .1g � Sugar: 7g � Fiber: 0 .5g � Protein: 34 .6g



Maple Walnut Granola � Serving size: 1/4 of recipe � Calories: 345 � Fat: 21g � Carbohydrates: 41g � Sugar: 12g � Fiber: 7g � Protein: 8g

Roasted Sweet Potato Kale Salad with Dried Cherries, Feta & Pumpkin Seeds � Serving size: 1/4 of recipe � Calories: 288 � Fat: 10 .9g � Carbohydrates: 42 .7g � Sugar: 16g � Fiber: 5 .8g � Protein: 8 .3g

Quinoa, Dark Chocolate & Dried Fig Granola Bars � Serving size: 1 bar (based

on 10) � Calories: 223 � Fat: 10 .7g � Carbohydrates: 28 .6g � Sugar: 12 .7g � Fiber: 5 .1g � Protein: 6 .4g

Sweet Potato Green Curry Quinoa Casserole � Serving size: 1/6 of recipe � Calories: 495 � Fat: 30 .1g � Carbohydrates: 49 .6g � Sugar: 7g � Fiber: 9 .1g � Protein 8 .8g

Healthy Avocado Black Bean Brownies � Serving size: 1 brownie

(based on 12) � Calories: 141 � Fat: 6 .5g � Carbohydrates: 23 .6g � Sugar: 13g � Fiber: 4 .4g � Protein: 2 .9g

Detox Green Smoothie Bowl � Serving size: 1 bowl � Calories: 152 � Fat: 5g � Carbohydrates: 25g � Sugar: 14g � Fiber: 4g � Protein: 3g

Nutrition InfoWeek 2 Southwest Stuffed Sweet Potatoes � Serving size: 1 stuffed

sweet potato � Calories: 463 � Fat: 19 .3g � Carbohydrates: 67g � Sugar: 16g � Fiber: 14g � Protein: 13 .6g

Cheddar-Stuffed BBQ Sweet Potato Turkey Meatloaf � Servings: 1/4 of recipe � Calories: 298 � Fat: 11 .6g � Carbohydrates: 20 .9g � Sugar: 2 .9g � Fiber: 1 .6g � Protein: 26 .9g

Skinny Banana Chocolate Chip Muffins � Serving size: 1 muffin � Calories: 170 � Fat: 4 .4g � Carbohydrates: 29 .2g � Sugar: 14 .7g � Fiber: 2 .3g � Protein: 4 .9g



Strawberry Banana Green Smoothie � Serving size: 1/4 of recipe � Calories: 249 � Fat: 6g � Carbohydrates: 31g � Sugar: 15g � Fiber: 10g � Protein: 22g

Baked Peruvian Chicken Drumsticks with Avocado Lime Dipping Sauce � Serving size: 2

drumsticks � Calories: 366 � Fat: 21 .8g � Carbohydrates: 7 .1g � Sugar: 3 .2g � Fiber: 3g � Protein: 35 .5g

Egg in a Frame � Serving size: 1/2 of recipe � Calories: 307 � Fat: 20 .5g � Carbohydrates: 22 .8g � Sugar: 2 .2g � Fiber 2 .8g � Protein: 9 .5g

Sun-Dried Tomato Turkey Roll Ups � Serving size: 1 � Calories: 321 � Fat: 17 .3g � Carbohydrates: 24 .8g � Sugar: 3 .9g � Fiber 1 .8g � Protein: 19 .4g

Healthy Maple Sea Salt Hot Chocolate � Serving size: 1/2 of recipe � Calories: 178 � Fat: 8g � Carbohydrates: 0g � Sugar: 21g � Fiber: 0g � Protein: 4g

Nutrition InfoWeek 2



Turkey Bacon & Egg Breakfast Tacos � Serving size: 2 tacos � Calories: 385 � Fat: 18 .1g � Carbohydrates: 35 .5g � Sugar: 6 .7g � Fiber: 7 .9g � Protein: 19 .7g

Kale and Butternut Squash Salad with Pomegranate � Serving size: 1/4 of recipe � Calories: 280 � Fat: 14 .2g � Carbohydrates: 35 .8g � Sugar: 10 .3g � Fiber: 8 .8g � Protein: 8 .6g

Sweet Potato Hummus � Serving size: 1/6 of recipe � Calories: 155 � Fat: 9 .1g � Carbohydrates: 16 .3g � Sugar: 2 .8g � Fiber: 3 .6g � Protein: 4 .9g

Chocolate Coconut Flour Mug Cake � Serving size: 1 � Calories: 213 � Fat: 6 .5g � Carbohydrates: 33 .1g � Sugar: 15 .7g � Fiber: 12 .4g � Protein: 9g

Peanut Butter Banana Overnight Oats � Serving size: 1/2 of recipe � Calories: 370 � Fat: 13g � Carbohydrates: 53g � Sugar: 16g � Fiber: 9g � Protein: 14g

Skinny Refried Bean Chicken Enchiladas � Serving size: 2 enchiladas � Calories: 400 � Fat: 10g � Carbohydrates: 45 .6g � Sugar: 6 .1g � Fiber: 10 .8g � Protein: 31 .2g

Nutrition InfoWeek 3 Healthy Reese’s Eggs � Serving size: 1 egg � Calories: 201 � Fat: 15 .8g � Carbohydrates: 11 .4g � Sugar: 5 .5g � Fiber: 2 .9g � Protein: 5 .3g

Almond Butter Pomegranate Quesadillas � Serving size: 1/2 of recipe � Calories: 343 � Fat: 15 .4g � Carbohydrates: 46 .5g � Sugar: 15 .5g � Fiber: 8 .3g � Protein: 9 .6g

Crockpot Coconut Curry Shredded Chicken � Serving size: 1/4 of recipe � Calories: 440 � Fat: 21g � Carbohydrates: 33g � Sugar: 6g � Fiber: 4g � Protein: 30g

102Week 3 #healthyglowguide HEALTHY GLOW GUIDE


Peanut Butter and Banana Toast with Chia Seeds � Serving size: 2 pieces � Calories: 345 � Fat: 11 .3g � Carbohydrates: 48 .8g � Sugar: 7 .7g � Fiber: 10 .8g � Protein: 14g

Sea Salt & Vinegar Hard Boiled Eggs � Serving size: 2 eggs � Calories: 156 � Fat: 10g � Carbohydrates: 2g � Sugar: 0g � Fiber: 0g � Protein: 12g

Meal Prep Carnitas Burrito Bowls � Serving size: 1/4 of recipe � Calories: 407 � Fat: 18g � Carbohydrates: 29g � Sugar: 5g � Fiber: 12g � Protein: 32g

Almond Butter Strawberry Banana Overnight Oats � Serving size: 1 jar � Calories: 362 � Fat: 11 .2g � Carbohydrates: 54 .1g � Sugar: 15 .1g � Fiber: 11g � Protein: 15 .9g

30 Minute Skinny Alfredo Ziti � Serving size: 1/4 of recipe � Calories: 440 � Fat: 9 .7g � Carbohydrates: 57 .9g � Sugar: 1g � Fiber: 11 .8g � Protein: 20g

Whole Wheat Banana Bread Pancakes � Serving size: 2 pancakes

(based on 8) � Calories: 241 � Fat: 5 .4g � Carbohydrates: 44g � Sugar: 12 .6g � Fiber: 6 .7g � Protein: 5 .3g

Nutrition InfoWeek 3 Mason Jar Tex Mex Quinoa Salad � Serving size: 1 jar � Calories: 469 � Fat: 24g � Carbohydrates: 52g � Sugar: 6g � Fiber: 15g � Protein: 14g

Healthy Chocolate Peanut Butter Mousse � Serving size: 1 � Calories: 213 � Fat: 9g � Carbohydrates: 19g � Sugar: 9g � Fiber: 4g � Protein: 18g



Breakfast Stuffed Peppers � Serving size: 1 � Calories: 366 � Fat: 23g � Carbohydrates: 20g � Sugar: 6g � Fiber: 3g � Protein: 20g

Vegan Sweet Potato Buddha Bowls � Serving size: 1/4 of recipe � Calories: 450 � Fat: 18 .5g � Carbohydrates: 45 .7g � Sugar: 13 .8g � Fiber: 14g � Protein: 12 .1g

5 Minute Protein Peanut Butter Energy Bites � Serving size: 1 ball (based

on 12) � Calories: 150 � Fat: 8 .8g � Carbohydrates: 12 .6g � Sugar: 6 .7g � Fiber: 2 .5g � Protein: 6 .1g

World’s Easiest White Chicken Quinoa Chili � Serving size: 1/6 of recipe � Calories: 398 � Fat: 9g � Carbohydrates: 58g � Sugar: 4g � Fiber: 10g � Protein: 25g

Single Serve Mug Cake � Serving size: 1 � Calories: 192 � Fat: 5g � Carbohydrates: 32g � Sugar: 14g � Fiber: 5g � Protein: 8g

Double Chocolate Paleo Banana Bread � Serving size: 1 bar (based

on 12) � Calories: 159 � Fat: 9 .1g � Carbohydrates: 15 .5g � Sugar: 6 .4g � Fiber: 4 .2g � Protein: 3g

Nutrition InfoWeek 4 Omega 3 Blueberry Breakfast Cookies � Serving size: 1 cookie

(based on 8) � Calories: 206 � Fat: 12 .2g � Carbohydrates: 22 .8g � Sugar: 9 .4g � Fiber: 4 .5g � Protein: 4 .9g

Peanut Butter Banana Oatmeal Bake � Serving size: 1/4 of recipe � Calories: 371 � Fat: 16 .3g � Carbohydrates: 43 .4g � Sugar: 12g � Fiber: 6 .0g � Protein 13 .3g

Warm Sweet Potato Kale Salad � Serving size: 1/4 of recipe � Calories: 225 � Fat: 10g � Carbohydrates: 31g � Sugar: 8g � Fiber: 5g � Protein: 3g



Spicy Butternut Squash Black Bean Enchiladas � Serving size: 2 enchiladas � Calories: 306 � Fat: 8 .8g � Carbohydrates: 46g � Sugar: 7 .4g � Fiber: 10 .5g � Protein: 16 .5g

Avocado Basil Pesto Zucchini Noodles � Serving size: 1/2 of recipe � Calories: 246 � Fat: 15 .4g � Carbohydrates: 23 .8g � Sugar: 8 .1g � Fiber: 7 .9g � Protein: 8 .7g

Tuscan Chicken Quinoa Bake � Serving size: 1/4 of recipe � Calories: 386 � Fat: 10 .8g � Carbohydrates: 49 .6g � Sugar: 9 .2g � Fiber: 6 .1g � Protein 24 .7g

Mint Chocolate Chip Green Smoothie � Serving size: 1/2 of recipe � Calories: 270 � Fat: 6 .6g � Carbohydrates: 33 .1g � Sugar: 15 .9g � Fiber: 5 .1g � Protein: 23 .1g




Peanut Butter and Jelly Oatmeal Bake � Serving size: 1/6 of recipe � Calories: 279 � Fat: 17 .1g � Carbohydrates: 25 .1g � Sugar: 6 .5g � Fiber: 4 .2g � Protein: 8 .9g

Butternut Squash, Chickpea & Lentil Moroccan Stew � Serving size: 1/4 of recipe � Calories: 390 � Fat: 3 .2 � Carbohydrates: 72 .75 � Sugar: 14 .7g � Fiber: 24 .6 � Protein: 21 .2

White Bean Basil Hummus � Serving size: 1/4 of recipe � Calories: 145 � Fat: 7g � Carbohydrates: 18 .4g � Sugar: 0g � Fiber: 5 .4g � Protein: 6 .3g

One Pan Coconut Chicken and Rosemary Garlic Potato Wedges � Serving size: 1/4 of recipe � Calories: 442 � Fat: 19g � Carbohydrates: 37g � Sugar: 17g � Fiber: 3g � Protein: 35g

Flourless Double Chocolate Peanut Butter Cookies � Serving size: 1 cookie � Calories: 225 � Fat: 13 .8g � Carbohydrates: 19 .7g � Sugar: 14 .6g � Fiber: 2 .4g � Protein 6 .5g

Sweet Potato Kale Hash � Serving size: 1/4 of recipe � Calories: 305 � Fat: 16 .9g � Carbohydrates: 20 .8g � Sugar: 3 .9g � Fiber: 2 .7g � Protein 16 .0g

Nutrition InfoWeek 5 Healthy Nutella Sea Salt Energy Bites � Serving size: 1 ball � Calories: 95 � Fat: 6 .9g � Carbohydrates: 8 .3g � Sugar: 5 .9g � Fiber: 1 .8g � Protein 1 .8g

Slow Cooker Turkey Black Bean Pumpkin Chili � Serving size: 1/4 of recipe � Calories: 368 � Fat: 6 .2g � Carbohydrates: 41 .8g � Sugar: 12 .9g � Fiber: 12 .3g � Protein: 37 .6g

Crockpot Chicken Salsa Tacos � Serving size: 1/4 of recipe � Calories: 216 � Fat: 1 .4g � Carbohydrates: 24 .1g � Sugar: 4 .6g � Fiber: 5 .3g � Protein 29 .1g



Banana Breakfast Cake � Serving size: 1/6 of recipe � Calories: 265 � Fat: 7 .2g � Carbohydrates: 43g � Sugar: 14 .4g � Fiber: 5 .3g � Protein 7 .7g

Thai Quinoa Salad with GInger Peanut Dressing � Serving size: 1/4 of recipe � Calories: 390 � Fat: 20 .3g � Carbohydrates: 41 .6g � Sugar: 10 .5g � Fiber: 6 .5g � Protein: 12 .9g

Butternut Squash and Black Bean Enchilada Skillet � Serving size: 1/4 of recipe � Calories: 405 � Fat: 12 .5g � Carbohydrates: 42 .8g � Sugar: 7 .5g � Fiber: 13 .7g � Protein: 16 .8g




Banana Berry Baked Oatmeal � Serving size: 1/6 of recipe � Calories: 343 calories � Fat: 10g � Carbohydrates: 56g � Sugar: 20g � Fiber: 7g � Protein: 9g

Mexican Stuffed Peppers � Serving size: 1/6 of recipe � Calories: 261 � Fat: 6g � Carbohydrates: 32g � Sugar: 13g � Fiber: 5g � Protein: 23g

Loaded Veggie Avocado Quinoa Frittatas � Serving size: 1 frittata � Calories: 113 � Fat: 5g � Carbohydrates: 12 .6g � Sugar: 1g � Fiber: 2 .2g � Protein: 4 .8g

Better Than Chipotle DIY Burrito Bowls � Serving size: 1/4 of recipe � Calories: 525 � Fat: 13 .8g � Carbohydrates: 71 .12g � Sugar: 4 .8g � Fiber: 8 .4g � Protein: 37 .8g

Almond Flour Brownies � Serving size: 1 brownie

(based on 8) � Calories: 189 � Fat: 14 .7g � Carbohydrates: 13 .4g � Sugar: 10 .1g � Fiber: 2 .8g � Protein: 3 .8g

Blackened Salmon Tacos with Mango Guacamole � Serving size: 2 tacos � Calories: 539 � Fat: 17 .9g � Carbohydrates: 64 .5g � Sugar: 9 .1g � Fiber: 6 .3g � Protein: 31 .4g

Nutrition InfoWeek 6 Chai Spiced Sweet Potato Pancakes � Serving size: 2 pancakes � Calories: 230 � Fat: 4 .4 � Carbohydrates: 42 .4g � Sugar: 4 .6 � Fiber: 6g � Protein: 7 .5g

Naked Spinach Quinoa Lasagna Casserole � Serving size: 1/6 of recipe � Calories: 401 � Fat: 15g � Carbohydrates: 45g � Sugar: 10g � Fiber: 6g � Protein: 22g

Honey Jalapeno Cornbread Chicken Tamale Pie � Serving size: 1/6 of recipe � Calories: 338 .3 � Fat: 12 .1g � Carbohydrates: 38 .6g � Sugar: 9 .7g � Fiber: 4 .6g � Protein: 21 .6g



Almond Butter Brown Rice Crispy Treats � Serving size: 1/9 of recipe � Calories: 263 � Fat: 11 .3g � Carbohydrates: 35 .6g � Sugar: 18 .3g � Fiber: 1 .3g � Protein: 4 .4g

Carrot Cake Overnight Oats � Serving size: 1/2 of recipe � Calories: 340 � Fat: 4g � Carbohydrates: 70g � Sugar: 32g � Fiber: 9g � Protein: 8g

Coconut Flour Pancakes � Serving size: 1/2 of recipe � Calories: 272 � Fat: 14 .4g � Carbohydrates: 21 .4g � Sugar: 4 .9g � Fiber: 6 .9g � Protein: 11 .9g




recipe library - healthy glow co. · grain free zucchini banana muffins ... maple walnut granola...

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